Trusted Tips and Resources

Trusted Tips & Resources

Trusted Saskatoon Fitness Equipment Store, Fitness Solutions Share The Benefits Of Trampolines

Fitness Solutions is an established Trusted Saskatoon Fitness Equipment store. They have the tools and the experience to make your fitness goals a reality. They are There every step of the way to guide and educate you through the process of finding the perfect piece of equipment to make it happen. In their latest Trusted Saskatoon fitness article, they wanted to share the benefits of jumping and what equipment they have in store to put the spring onto your step this Spring! 

Spring Into Better Health With Fitness solutions Trampolines In Saskatoon



Spring Into Better Health


Jumping on a trampoline exercises the whole body. The g-force that bouncing produces helps to build muscle and burn fat quickly. This firms up every part of your body – including legs, thighs, arms, hips and stomach. It also has the added benefit of improving agility and balance. In our latest fitness article, we share the history of bouncing, some bouncing options and the trampoline options we have in store at Fitness Solutions in Saskatoon.   
The modern trampoline was created by George Nissen in Cedar Rapids, Iowa, in 1936. In 1938 the first “small trampoline” was created by Ed Russell, who left his ideas and prototype with Victor Green, who patented the “small trampoline” in 1975. Within a year, five American companies were manufacturing small trampolines, which were soon called rebounders.

Mini trampoline bouncing


Also known as rebounding—is an exercise that takes place on a trampoline. The exercise gained popularity in 1980 when NASA began using rebounding to help astronauts regain bone density after returning from space. This came on the heels of a study published in the Journal of Physiology that found rebounding is 68 percent more efficient than running.

“Rebound Exercise is the most efficient, effective form of exercise yet devised by man.”


Today, there appears to be an upsurge of interest in rebound exercise, in part due to the increasing quality of equipment and in part due to its use in physical therapy and the fight against obesity generally. Rebound exercise begins as soon as someone steps on a rebounder and begins to move their body. It can be highly aerobic — full-on sprints and interval training are ideal on a rebounder because it does not jar the physical body anywhere near as much as does hard ground — or it can be very slow and gentle, with only a gentle rocking taking place.

Fitness Solutions has several mini trampoline rebounder in stock, including the one pictured above: Rebounder

Full-Size Trampolines- Not Just For Kids 

If you have a trampoline in your backyard - or if you are considering one for your children, you can use it too!  We understand that not everyone is skilled enough or confident enough to do backflips, but that doesn't mean you have to avoid jumping on yourself. Below are a few additional ideas for incorporating a full-size trampoline into your workout routine.

Upper-Body Drills

Target your upper body by doing the plank-to-pushup exercise on the trampoline. Get down into a plank position so your body forms a straight line and you are supporting your weight on your forearms and feet. Push yourself up onto your hands and then do a pushup to complete one repetition. ground. Push yourself back up into the starting position and repeat. The instability of the surface makes this much more challenging in a trampoline - this equals more benefits for you.

Tackle the Lower Body

To work your lower body do lateral plyo jumps by standing on your left foot on the left side of the trampoline. Quickly jump to the right side, landing on your right foot to complete one repetition. Continue hopping from side to side as quickly as you can. You can also perform squats, lunges, jogging in place, high knee running or jumping jacks while on the trampoline.

Condition Your Core

The power bounce with lateral reach exercise helps strengthen your abdominals, lower back and hips. Sit on the trampoline and hop back up into a standing position as quickly as you can. Reach alternate arms across your chest every time you stand back up. You can also do crunches by sitting on the trampoline with your hands to your chest and your knees bent at 90-degree angles. Lean back so that you are balancing on your buttocks. Crunch your torso toward your knees without resting your lower back on the trampoline.



Fitness Solutions sister company, AAA Trampolines are proud to provide the CTM Backyard Trampolines. We carry a wide variety of shapes and sizes of Octagon and Rectangular Trampolines.  The CTM Trampolines are an excellent durable trampoline for the whole family and a piece you will have for years to come. Check out the range here 




Benefits of Bouncing

  • Boosts lymphatic drainage and immune function.
  • Great for the skeletal system and increasing bone mass.
  • It helps improve digestion.
  • More than twice as effective as running, without the extra stress on the ankles and knees.
  • Increases endurance on a cellular level by stimulating mitochondrial production (these are responsible for cell energy).
  • It helps improve balance by stimulating the vestibule in the middle ear.
  • Helps improve the effects of other exercises: One study found that those who rebounded for 30 seconds between weight lifting sets saw 25 percent more improvement after 12 weeks than those who did not.
  • Rebounding helps circulate oxygen throughout the body to increase energy.
  • Rebounding is a whole-body exercise that improves muscle tone throughout the body.
  • Some sources claim that the unique motion of rebounding can also help support the thyroid and adrenals.
At Fitness Solutions we have the tools and the experience to make your fitness goals a reality. Whether it's a treadmill, free weights, racks, elliptical, yoga mat, or paddleboard, we are here every step of the way to guide and educate you through the process of finding the perfect piece of equipment to make it happen.


'Fitness is Not A Destination It Is A Way Of Life'




Trusted Saskatoon Jewellers at Batemans Shares About Gemstone Engagement Rings

Bateman Jewellers are Trusted Saskatoon jewellery experts! Did you know that they are the oldest independent jewellery store in Saskatoon?  Bateman Jewellers maintain that the relationship with their clients is very important to them. In their latest Saskatoon jewellery tip they share the interesting history of the metal platinum. 


ENGAGEMENTS FOR THE NEXT GENERATION OF GEMSTONES 

Non-traditional engagement styles for trendy Millennials




Diamonds are rare, beautiful and, yes, forever. That’s not going to change anytime soon. But gemstone engagements are making a splash among Millennial buyers. Remember that recently the DPA ran its “Real is Rare” campaign? It aimed at rekindling the diamond romance with younger customers. Since the Millennial group is the largest generation in our nation’s history, it’s advantageous to understand what drives this sweeping customer base. So the question remains: Are Millennials attracted to gemstone engagements because of their uniqueness or affordability? Well, the short answer is both!

Gemstone engagements stray from conventional norms and offer individual expression for younger audiences. Their bursts of colour grant wearers freedom from the traditional look and communicate uniqueness. Also, many gemstones have a lower price point, attracting frugal Millennials who opt to allocate their money elsewhere. However, this isn’t always the case. In fact, with gemstone popularity on the rise, certain stones can rival diamonds in price per carat.

After reviewing the numbers, we’ve isolated our bestselling stones for gemstone engagements.


 Morganite + Rose Gold: A Romantic Combination


A diamond halo encircles this rosy Morganite. The heart-accented gallery and rose gold sheen makes for a very romantic union. Plus, our current blog poll located on the right sidebar, places Morganite in an overwhelming lead as the most popular springtime gemstone.




Classic French-Set Blue Sapphire


Sizable diamonds adorn this blue sapphire, exemplifying traditional diamond accents coupled with a colourful contemporary center. The burnished yellow gold richly complements the velvety blue sapphire.




Vintage-Inspired Ruby Ring 


This vintage-inspired ring unites this luxurious ruby — eternal symbol of passion — with the refined art-deco style. These enduring elements mix well with the trendy diamond halo and rose gold metal choice.







Emerald with Classic Baguette Accents



Here’s another twist on old meets new: a modern halo-style design with classic baguette accents adorning a striking emerald center. The gallery’s negative space also adds a futuristic dimension.




Yellow Sapphire on Yellow Gold



This bypass design features an interwoven halo that draws the eye to the center stone. The yellow sapphire and yellow gold combination offer a trendy look we see in gemstone engagements.






Aquamarine with Geometric Shank


Simple and focused, this geometric shank with diamond accents directs attention to the aquamarine center stone held with pronounced white gold prongs.






Bateman Jewellers continues to have a strong reputation in Saskatoon, and this is due to their loyal customers who appreciate the friendly, family-orientated store that they have come to expect! As a team, Cam and Jan are committed to ensuring that Bateman Jewellers remains the same for many generations to come.

'Your Jewellery Is A Lifetime Investment...Buy It From A LifeTime Friend'

Bateman Jewellers is a Trusted Saskatoon Jewellery Store 





By Alissa Talbot

Trusted Saskatoon Mortgage Broker Tammy Wandzura Shares Tips On Working From Home

Purchasing your home is one of the biggest and most important decisions that you can make. Tammy Wandzura is a Trusted Saskatoon Mortgage broker and the team at Elite Mortgage Choice believe that buying a home should also be an exciting experience with little to NO stress. By trusting your Saskatoon Mortgage Broker, you are ensuring that any stress you may have had in previous encounters can be eliminated! Tammy truly believes that all you should have to worry about is opening the door to your new home for the very first time. In her latest Mortgage tip she shares tips on working from home! 

Many of us through COVID have been plunged into a ‘work from home’ scenario.

What does that (really) look like to you?

  • How have you been managing?
  • Do you have a dedicated workspace?
  • Do you have kids at home?
  • Have you been able to catch up with the technology you need to be connected to? (Zoom, double screens, fast enough internet etc)
  • Are you working more efficiently? (or as efficient as you expected?)
  • Are you working too much?
  • Will this be your ‘new normal’ moving forward post COVID?
  • Do you like it?? Love it?? Hate it??




Everyone’s situations are vastly different and the experience will look much different to every person and household.


I want to reach out to the super social, work-a-holic type folks out there!

How are you managing? 


Working from home can be a real challenge for these types of people.  Take it from me!

I personally started working from home 2 1/2 years ago; after 15+ years of working from a brick and mortar office.

I have been working “remotely” without of Province clients or clients that preferred a SIMPLIFIED process and service level for MANY years…so the transition from a workflow perspective was very simple.

Rewind to my feelings of working from home a couple of years back?

PURE Joy and Excitement

  • The extra time to prioritize me (health and wellness)
  • The extra time to keep the house up
  • The extra time….
  • No outside distractions
  • No need to ‘get ready’ every single day…could I really work in my pj’s all day if I wanted to!@!?!?

The REALITY of working from home is a touch different. (which I am sure many of you are experiencing?)


I still ♥♥♥ it! And would NOT change it for the world! BUT it does not come without its own challenges AND I have learned many lessons over the last couple of years.


First of all… working from home has not made my life any less busy.

I am a bonfide 100% self-proclaimed work-a-holic.

That can be good…and that can be bad ☺

When I worked from an office- my days were long but I had the option of “shutting it down for the day” most days.

I LOVE my job, I LOVE my clients, I LOVE my industry and I LOVE what I do. So “shutting it down” is not always in the cards when the office is only 5 steps down the stairs.

I honestly have NO PROBLEM at all rolling downstairs- to my office with a hot cup of coffee at 6am or 7am and will work all through the day until well after supper time without a thought.

Many folks I talk to – wonder how I get any work done all day working from home…? 

They have communicated they would be watching TV, doing laundry, sitting on the patio….

Warning: if you are a work-a-holic and you love what you do….working from anywhere is not a problem!

To be honest, it’s turned me into a bit of a procrastinator. My personal life stuff tends to get put on the back burner more than it used to.

When I was working outside of the home- I was pit stopping throughout the day or on my way home (groceries, dry cleaning, shopping etc) & house stuff (cleaning, yard work etc) was getting done at record speeds…because there was only so much time in the day…and stuff still had to get done.

NOW: leaving the house needs to be a real plan. Cleaning…well…I am a clean freak, so yes my house is generally clean- but it often gets done “tomorrow” or the day after that.

What I learned really quickly….?


  • If there is a day or week that is not crazy busy. TAKE IT!
When you work from home – (for me at least, as a self-employed person) if work is not my normal ‘crazy busy’ ….I feel guilty and feel like I should be trying to create projects to get the phone ringing.   When I worked from the downtown office, I would take that odd opportunity to grab my cell phone (any incoming calls), close up the office for the day and go out to LIVE LIFE. 

So the advice: keep building that business but take some time once in a bit to absorb this one life we have!

Make it a priority to plan a coffee or lunch date (post-COVID) out of the home office with friends or colleagues a couple of times per week.


 Suit up!

Not really…but GET UP early, Make your bed, SHOWER and look pretty.

There is nothing worse than working in your PJ’s for 5 days in a row with ‘bed head’ and then wondering why life feels so un-motivating.

I am still struggling with this….(as I sit here in my PJ’s) but I can tell you- without a shadow of a doubt I feel like a million bucks when I get ready and throw a ‘real outfit’ on!

I can work from A N Y W H E R E !

We lead a busy life.  I had to create a process that allowed me to keep you with it!

We actually thrive from being ‘over the top busy’. It’s how we do our best work.

My business is consistently hopping all through the year, my husband is a grain farmer (so Spring through to mid-November is even busier) and we love spending time in sunny Costa Rica where we are fortunate to have a modest condo and have the opportunity to spend a few weeks- a couple of months per year

Having my business set up remotely has allowed me to be 100% available – working ‘full time’ all while LIVING life.

I have the same office set up at home, at the farm and in Costa Rica. I grab my laptop, my office phone (Voice over the internet) and off I go. Ready to ‘plug and play’!


The single biggest challenge

  • Create a self wellness routine now!
This may be the hardest thing and something I still struggle with every single day. (Its EASY to put work and everything else before YOU)

I work from home. I have zero excuses and I absolutely always have 30-60 minutes a few times per week to take care of myself.

Simple goals I talk to myself about every night before bed:

  • A daily walk
  • Fresh, clean and healthy snacks and meals available
  • Take your vitamins!
  • Do a work out!
Sounds easy right?  Well, it doesn’t seem to be as easy as it sounds! ☺

(OH! and DRINK WATER!)

At the end of the day, every person's priorities are different.

There used to be an opinion about folks that worked from home.
  • We didn’t work as hard
  • Our systems were not as secure or efficient
  • We were not always available (because we are tending to home duties)
  • We didn’t really ‘want to’ work full time anymore…
This is NOT the case at all. As you can see from my experience above I have been busier and working harder than ever.

Efficient?  I think “work from hom’ers” are CRAZY efficient.  Setting systems up to WOW clients and creating solid SIMPLIFIED workflows for the office and the client experience.

I think the COVID crisis has created some harsh realities and truths for many of us to sit up and take notice of.

Life can change in a blink.

Working remotely is a “thing”. It's a thing that can work very well- BUT with everything, there is a learning curve. (likely both from a technology standpoint and personal)


I am and will continue to be your Mortgage Broker. 

I will never stop LOVING this industry, the people I get to meet, work with, assist and create friendships with.

I will always answer your calls and emails in a super speedy manner- providing top-notch service and SIMPLIFIED, MORTGAGE solutions.

If we have had the opportunity to work together- you know our office response time is well beyond what most anticipate.

I am forever grateful for the opportunity to work from home (or anywhere) and will continue to create personal goals to fine-tune my own personal experience and process to LIVE MY BEST LIFE.

If you are working from home and have some tips for ME, my followers and anyone that has engaged in this article PLEASE pass along!

Working from home is a fairly new concept for most and any TIPS would always be greatly appreciated!

Call Tammy Wandzura today Saskatoon mortgage needs OR visit www.elitemortgagechoice.com

Tammy Wandzura is a Trusted Saskatoon Mortgage broker


Trusted Saskatoon Fitness Equipment Store, Fitness Solutions Share Their Love Of SUP’s

Fitness Solutions is an established and well-loved Trusted Saskatoon Fitness Equipment store. They have the tools and the experience to make your fitness goals a reality. Whether it's a treadmill, free weights, racks, elliptical, yoga mat, or paddle board, they are there every step of the way to guide and educate you through the process of finding the perfect piece of equipment to make it happen. In their latest Saskatoon fitness tip they share their love of SUP’s aka Stand Up Paddle Boards


WHAT IS THERE NOT TO LOVE ABOUT SUP’S IN SASKATCHEWAN




What's Up with SUP’s

Paddleboarding is a unique activity for your entire body. Not only is it lots of fun, but it’s beneficial to your own personal health & wellbeing. In our latest fitness article, we share the benefits of SUP’ing, there’s more to paddleboarding that meets the eye. We will also share the SUP options we have in store at Fitness Solutions in Saskatoon. 

1. GETS YOU UP ON YOUR FEET

One of the greatest advantages of paddleboarding is that it gets you outside, onto the water and on your feet. This alone helps maintain both your body and mind. Most people only focus on the physical aspects of this activity, but it’s incredibly beneficial to a variety of other health aspects as well. 

2. HELPS WITH BALANCE

Paddleboarding requires a lot of balance to stand up on the board. This means that you’ll be practicing both your core and leg strength to keep yourself balanced on the board. 

3. REDUCES  STRESS LEVELS

Paddleboarding can be a great stress reliever due to the sedative nature of the water around you and the ability to make the action all about you. Not to mention, falling off the board can give you a serious adrenaline rush to push off any stressful feelings. 

4. EXERCISES THE WHOLE BODY 

Stand up paddle boarding did not start as a sport. Some say it was used by Hawaiian surf instructors to move around as they attended to learners in the water. Everything about this activity is amazing and makes people want to try it. Believe it or not, it takes your entire body to use your SUP board well. This means that while you’re paddleboarding, you’ll be working your back muscles, core, arms, legs, shoulders, and torso, offering you a whole body workout. 

As you try to stabilize yourself from gravity, your body will work hard to maintain balance. At the same time, you’ll use your arms and shoulders to move the stand up paddleboard paddle forward, as your heart beats faster and releases nitric oxide. Your blood vessels will open and increased oxygen will approach your brain, improving the function of nearly every organ in your body.



5. LOW-IMPACT WORKOUT

Generally speaking, paddleboarding is a low-impact workout, meaning it can’t do serious damage to your ligaments or tendons. However, this also means it’s beneficial to anyone who experiences knee or hip pain, as well as shin splints. SUP’ing can help you increase your strength or recover from injuries, without doing any harm to your body.

6. HELPS WITH  LOSING WEIGHT

If you are looking to slim down, you should look to paddleboarding to help with your weight loss goals. Studies have shown that paddleboarding can help lower your body fat. Plus, paddleboarding is generally a fun type of exercise to actively take part in.


7.  BOOSTS CARDIOVASCULAR HEALTH

Paddleboarding can help lower your risk of suffering from a stroke or heart attack, according to iSupWorld.com. This is because paddleboarding is similar to cross-training, running, and aerobics, all of which greatly help cardiovascular health and prevent a greater risk of relatable diseases.


8. MEDITATION WHILE YOU PADDLE


In the beginning, you may find Paddleboarding difficult to master, especially when you are just developing the ability to balance on the board itself. This also helps heighten your awareness of every move you make while on your paddleboard. Psychologist researchers determine this state of mind as “flow,” which is ideal for Zen Meditation.

However, being in this “flow” state of mind can offer you a wide range of health benefits, including improved mood, focus, and cognitive function. You can also experience better memory, and improved creative and empathetic ability. 

9. BOOSTS VITAMIN D LEVELS


This benefit is very important, especially, if you don’t get the opportunity to be out in the sun much. After our long winters in Saskatchewan, we look forward to getting some sunshine. As long as you are wearing waterproof sunscreen this is good for you since it boosts your vitamin D levels. 

We think you will agree, there’s so much more to paddleboarding than just doing the activity. Not only is it fun and great exercise, but it also helps improve the current state of your mind and body in a calm and soothing environment on the water. 

When looking for StandUp Paddle Boards, Fitness Solutions takes the time and asks you questions and goes through all the details, to find the perfect Paddle Board for you. So, what are you waiting for? It’s time to climb on your board and start paddleboarding today!

At Fitness Solutions, we have the tools and the experience to make your fitness goals a reality. Whether it's a treadmill, free weights, racks, elliptical, yoga mat, or paddleboard, we are here every step of the way to guide and educate you through the process of finding the perfect piece of equipment to make it happen.

'Fitness is Not A Destination It Is A Way Of Life'

Trusted Saskatoon Jewellers at Batemans Share The History Of Platinum

Bateman Jewellers are Trusted Saskatoon jewellery experts! Did you know that they are the oldest independent jewellery store in Saskatoon?  Bateman Jewellers maintain that the relationship with their clients is very important to them. In their latest Saskatoon jewellery tip they share the interesting history of the metal platinum. 

THE HISTORY OF PLATINUM 

Today, we take for granted that platinum is a coveted precious metal but do you know how long it has been around? 

The answer may surprise you - It was declared a precious metal in just 1751 

By comparison, Ancient Egyptians began using gold and silver to decorate sacred objects since around 3,000 BC. 
From 2551 BC to 2490 BC, they capped the Pyramids of Giza with solid gold, the ultimate sign of the metal’s importance and value. So if like us here at Batemans you are curious about platinum metal history read on! 

Incognito Platinum Metal

Platinum’s  history slipped into human use as a by-product of gold and silver mining. 

Gold was found with platinum and the two blended as they were hammered into shape. 

Platinum was thought to be silver — even though it was much harder. 

Chemists have identified platinum mixed with gold in items dating back to Egypt’s Middle Kingdom (1991-1718 BC). One example is the gold and “silver” cover on the 700 BCE Egyptian Casket of Thebes. An early examiner noted that while some of the silver was heavily oxidized, curiously enough, other “silver” was unaffected. In 1901, French chemist, Marcellin Berthelot, tested the metal and learned that the untarnished silver metal was a combination of platinum, iridium, and gold. 


White Specks and “Little Silver”

Across the Atlantic, archaeologists discovered Pre-Columbian sacred and decorative pieces made of gold with distinctive white specks. These were identified as platinum. In 16th century South America, Spanish conquistadors searched rivers and streams for gold and silver the Spanish King so desperately needed. In the process, they found chunks of platinum. Alas, they called it “platina,” meaning “little silver” and discarded it with no idea it was rare and valuable.

A Hard Fact

To call platinum “little silver” is insulting enough and that isn’t the worst of platinum metal history. In 1735, Antonio de Ulloa, a Spanish scientist, naval general, and explorer, visited Ecuador on a scientific mission. He encountered “platina” in gold mines where it was considered a gold “impurity.” Some thought it was “unripe gold,” and put it back in the mine or ground to “ripen” believing it would yellow with age. Intrigued, de Ulloa undertook to study it. He identified platinum as a separate metal that occurred with gold in alluvial deposits. Indeed, Ulloa found it extremely hard and invulnerable to heat which made it almost impossible to separate from gold nuggets. He observed that platinum was a “nuisance” or “hindrance” that interfered with gold mining. The Spanish abandoned some gold mines with high concentrations of this “nuisance.”

Precious Platinum Metal

In 1751, Swedish scientist, Henrik Scheffer, published the results of his platinum studies. He called it “white gold” and stated that it was:
  • Hard but malleable with the hardness of malleable iron.
  • A precious metal with durability and corrosion resistance similar to gold.
  • Unlike any of the six “old metals” because it is entirely precious containing no copper, tin, lead, iron, or mercury. Scheffer declared it a “seventh metal.”
  • Fusible with arsenic.

Workable? Well . . .

In 1786, Francois Chabaneau, a French chemist working for Charles III of Spain, developed a technique for creating somewhat workable platinum but the results were highly inconsistent. At one point, a story says he grew so frustrated with platinum that he trashed the lab given him by the King. That same year, Antoine Lavoisier, “the father of modern chemistry,” succeeded in melting tiny quantities of platinum, but not enough to work with.

Who Is Marc Etienne Janety?

Monsieur Janety was Louis XVI’s, Royal Goldsmith. He created a platinum and glass sugar bowl for the king whose beauty caused Louis XVI to famously declare that platinum was:

 “ The only metal fit for Kings.” 

In 1794, a year after the revolutionary government executed Louis XVI, Janety prudently left Paris. In 1796, he returned to create the revolutionary government’s official kilogram and meter measures out of platinum because it was the most durable and corrosion-resistant metal.




Pure Platinum

Above, we mentioned Chabaneau’s efforts to create workable platinum. The results proved inconsistent because he didn’t realize that platinum ore contained other platinum group metals — osmium, iridium, rhodium, and palladium. In the early 1800s, an English chemist, William Wollaston, found a way to produce pure platinum on a commercial scale. He kept his technique secret until just before his death.

The Heat Is On

In the waning years of the 19th century, new high-temperature blowtorches made it possible to work platinum into fine jewelry. Cartier in Paris and Tiffany & Co in New York took the lead, making platinum jewelry a status symbol. Many famous stones are set in platinum — including the Hope Diamond — are set in platinum. Nothing less will do for beauty, strength, purity, and natural white colour.

Platinum Metal Strength

Today it holds its status as the elite precious metal chosen by celebrities. It has also become the symbol of the exclusive credit cards, programs, and so on. Yet thanks to advances in technology and techniques — not to mention that its price per ounce is significantly lower than gold — platinum is available to many more customers and very popular in bridal rings. Can anything match the platinum solitaire?

Platinum: The Hypoallergenic Metal

Over the decades, we’ve learned much more about platinum. One discovery stands out: it’s hypoallergenic. This makes it a prime consideration for customers with sensitivities to nickel and copper.





sited by May 31, 2019, By Elizabeth Raffel 

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