Building Healthy Relationships - The 4 Habits Podcast

The 4 Habits
Building Healthy Relationships - The 4 Habits Podcast

Helping you radically transform the way you do relationships to build Harmony@Home, Thrive@Work, and Win@Life. In their 2019 TEDx Talk, Dr. Andrea & Jon Taylor-Cummings, shared The 4 Habits of ALL Successful Relationships (3M+ views). Over 25+ years working with thousands of relationships they identified 4 Habits that ALL Successful Relationships exhibit - all challenged relationships miss one or more. In this podcast, together with various fascinating guest experts, they share practical insights to help you improve all your relationships at home, at work & in life! Prepare to be inspired.

  1. #57 | Celynn Morin | Wellbeing First: The Key to Thriving Relationships

    2 DAYS AGO

    #57 | Celynn Morin | Wellbeing First: The Key to Thriving Relationships

    Welcome back to another enlightening episode of The 4 Habits Podcast, where Dr. Andrea & Jon explore the art of building healthy relationships with insights from leading experts. Today, we're thrilled to have the dynamic and effervescent Celynn Morin join us. As a qualified dietitian, author, and workplace well-being consultant, Celynn brings a wealth of knowledge on the interconnectedness of mind, heart, body, and spirit. In this episode, we'll delve into meaningful strategies for fostering well-being through consistent small actions, the significance of a mindful morning routine, and the vital role of self-awareness in nurturing relationships, both at work and home. Celynn's unique insights are sure to inspire you to embrace authentic intimacy with yourself and those around you, while finding joy and balance in everyday life. Tune in as we uncover powerful habits that can transform your relational dynamics and overall well-being. 00:00 Passionate about proactive well-being and inner wisdom. 05:07 COVID increased workplace well-being awareness significantly. 07:35 Research connects work stress and relationship breakdowns. 13:10 Controlling heart rate improves behaviour under pressure. 16:16 Box breathing: equal counts, hold, activate parasympathetic. 19:44 Practice techniques early for effective stress management. 22:17 Leaders struggle with sleep due to phone usage. 25:15 Start day outside; combine habits for benefit. 28:03 Pause, breathe, and reconnect with yourself. 30:57 Boundaries needed to combat always-on culture. 34:59 Prioritize sleep and mindful morning routines. 39:04 Explore diverse, colourful foods for optimal gut health. 39:44 Focus on gut health: fibre, natural foods. 42:55 Transportive meditation with vivid, celebratory visuals.   Next Steps A) To connect with / find out more about Celynn and her work, see below: -- Relaxing meditations - https://www.celynnmorin.com/sante-meditations -- Wellculator assessment - https://www.celynnmorin.com/  -- Foodie Fun weekly recipe - https://www.celynnmorin.com/foodie -- Midlife Masterclass Series - https://www.celynnmorin.com/the-midlife-zone -- Professional speaking - https://www.celynnmorin.com/celynn-morin-speaker   B) For more episodes like this… -- On Spotify, don't forget to hit the FOLLOW button. And please write a REVIEW – this will help us put out more content relevant for you! -- If you’d rather watch on YouTube, SUBSCRIBE, LIKE and hit the NOTIFCATION BELL here -⁠ @The4Habits    C) Want to up your Relationship Skills game? -- Take our FREE 5-mins ⁠Relationship Skills Quiz⁠ here: ⁠⁠⁠http://the4habitsquiz.scoreapp.com ⁠-- GET OUR BOOK: https://the4habits.com/book/   D) Want to help Leaders and Teams build Trust for Success? -- Join our FREE Masterclass: https://the4habits.com/topteams   Let's ignite change and make a difference! #WellBeing #SelfCare #MorningRoutine #HeartCoherence #Mindfulness #StressManagement #HabitStacking #NaturalHealth #SleepWellness #SelfConnection #GutHealth #WorkplaceWellness #EmotionalIntelligence #Podcast #RelationshipsMatter #HealthyRelationships #The4Habits #The4HabitsPod

    47 min
  2. #E56 | Jeanette Bronée | Power Pausing: The Secret to Navigating Conflict & High-Pressure Situations

    18 OCT

    #E56 | Jeanette Bronée | Power Pausing: The Secret to Navigating Conflict & High-Pressure Situations

    Welcome to another episode of The 4 Habits Podcast with your hosts, Dr. Andrea & Jon Taylor-Cummings. Today, we're diving into the world of emotional intelligence and self-care with our esteemed guest, Jeanette Bronée. Jeanette is a global keynote and three-time TEDx speaker, renowned culture strategist, and author of "The Self-Care Mindset." In this captivating conversation, she draws on her rich personal experiences, transitioning from a successful career in fashion to becoming a mental health advocate. She shares fundamental insights on building healthy relationships within teams, the art of asking the right questions, and the power of "power pausing." Jeanette also emphasizes the importance of having a healthy relationship with ourselves to foster stronger connections with others. Together, we'll explore thought-provoking topics on leadership transformation, emotional resilience, and the shift towards more compassionate workplace cultures in the post-pandemic world. So, sit back and listen as we unravel the tools and insights that will empower you to think, engage, and act better in both personal and professional realms.   00:00 Loss prompted lifestyle reevaluation and proactive health measures. 05:02 Sharing my dad's lessons about managing anxiety. 07:38 Determine priorities to navigate your life's course. 10:09 Inspired by dad, helping people unlock potential. 15:14 Listening to our hearts is vital for wellbeing. 16:47 Power pausing: Calm, check-in, respond thoughtfully. 19:56 Owning emotions strengthens decision-making and control. 23:42 Feeling listened to: A lesson from dad. 28:32 Leaders shift to coaching and asking questions. 29:38 Facilitating, care-driven leadership for shared goals. 35:13 Pause and reflect before making critical decisions. 36:12 Pushed, stressed, lacked communication, chose different surgeon. 39:20 Emotions guide change; accept circumstances to progress. 43:42 Mya, recovering Rottweiler, paused Instagram activity. 45:49 See you all in the next episode.   Next Steps A) To connect with / find out more about Jeanette and her work, see below: -- Website: https://jeanettebronee.com -- LinkedIn: https://linkedin.com/in/jeanettebronee -- The Self-Care Mindset Book: https://jeanettebronee.squarespace.com/book-self-care -- Book on Amazon: https://a.co/d/3SSCI6H B) For more episodes like this… -- On Spotify, don't forget to hit the FOLLOW button. And please write a REVIEW – this will help us put out more content relevant for you! -- If you’d rather watch on YouTube, SUBSCRIBE, LIKE and hit the NOTIFCATION BELL here -⁠ @The4Habits    C) Want to up your Relationship Skills game? -- Take our FREE 5-mins ⁠Relationship Skills Quiz⁠ here: ⁠⁠⁠http://the4habitsquiz.scoreapp.com ⁠-- GET OUR BOOK: https://the4habits.com/book/   D) Want to help Leaders and Teams build Trust for Success? -- Join our FREE Masterclass: https://the4habits.com/topteams   Let's ignite change and make a difference!  #StrongTeams #HealthyConversations #SelfCareMindset #PowerPausing #EmotionalIntelligence #LeadershipDevelopment #AskDontAssume #GrowthMindset #JeanetteBronée #Mindfulness #SelfReflection #Empowerment #Collaboration #MentalHealthAdvocate #PathForLife #Podcast #RelationshipsMatter #HealthyRelationships #The4Habits #The4HabitsPod

    47 min
  3. #55 | Amy Armstrong | Mastering Conflict Situations: Expert insights for a peaceful life

    11 OCT

    #55 | Amy Armstrong | Mastering Conflict Situations: Expert insights for a peaceful life

    In today's episode Dr. Andrea & Jon are joined by conflict resolution specialist, Amy Armstrong. With experience spanning family law, education, and corporate environments, Amy shares her journey from avoiding conflict to becoming a champion of truth-telling with warmth and kindness. Join us as we explore the subtleties of navigating assertive communication, especially for women, and learn the critical role of self-awareness, emotional regulation, and curiosity in conflict resolution. Uncover the truths about boundary-setting, role modelling for children, and the power of heart rate control and breath management in maintaining calm during tense situations. Gain insights into Amy's innovative framework, "VOICE," and how it can transform difficult conversations into opportunities for growth and understanding. Whether you're a parent looking to strengthen bonds with your children or someone seeking to elevate your professional relationships, this episode offers actionable advice and inspiration. So, grab a cup of tea, settle in, and prepare for a conversation filled with grace, empowerment, and hope for better relationships. 00:00 Amy founded Centre for Family and Coaching. 04:08 Balancing boundaries with warmth and connection. 09:28 Choice empowers us; experiment, set boundaries gracefully. 13:23 Engage thoughtfully to learn and share ideas. 16:54 Blueprint: Choose, Options, Influence, Choices, Empowerment. 20:35 Regular self-check-ins empower decision-making and creation. 23:53 Loved powerful example of Ronaldo's heart rate. 28:44 Maintaining calm helps support parent's emotional regulation. 30:57 Empowerment through self-love and creative conflict resolution. 34:30 Focus on mutual understanding, not changing others. 35:59 Change yourself; attract others naturally, peacefully. 39:11 Ask questions to promote change and understanding. 45:26 Cultivate self-compassion to improve external interactions. 46:27 Build habits to improve interpersonal communication. Next Steps A) To connect with / find out more about Amy and her work, see below: -- LinkedIn: https://www.linkedin.com/in/coachamyarmstrong/ -- Facebook: https://www.facebook.com/TheCenterforFamilyResolution/ -- Insta: https://www.instagram.com/amyarmstrong_conflict_free -- LinkTree: https://linktr.ee/armstrongamy B) For more episodes like this… -- On Spotify, don't forget to hit the FOLLOW button. And please write a REVIEW – this will help us put out more content relevant for you! -- If you’d rather watch on YouTube, SUBSCRIBE, LIKE and hit the NOTIFCATION BELL here -⁠ @The4Habits    C) Want to up your Relationship Skills game? -- Take our FREE 5-mins ⁠Relationship Skills Quiz⁠ here: ⁠⁠⁠http://the4habitsquiz.scoreapp.com ⁠-- GET OUR BOOK: https://the4habits.com/book/   D) Want to help Leaders and Teams build Trust for Success? -- FREE Masterclass: https://topperformingteams.com/   Let's ignite change and make a difference!   #ConflictResolution #SelfAwareness #EmotionalIntelligence #AmyArmstrong #BoundarySetting #Parenting #CommunicationSkills #Empowerment #Vulnerability #PersonalGrowth #Mindfulness #StressManagement #RelationshipBuilding #Podcast #RelationshipsMatter #HealthyRelationships #The4Habits #The4HabitsPod

    50 min
  4. #54 | Dr. Gabor Mihalec | Is Your Relationship Stormproof? Secrets to Lasting Love

    4 OCT

    #54 | Dr. Gabor Mihalec | Is Your Relationship Stormproof? Secrets to Lasting Love

    Welcome back to The 4 Habits podcast! In today's inspiring episode, Dr. Andrea & Jon are joined by the internationally renowned couple therapist, Dr. Gabor Mihalec, hailing from Hungary. Dr. Mihalec brings a wealth of knowledge on enhancing human relationships, having penned 15 best-selling books translated into nine languages. We delve into a fascinating discussion exploring how key habits can build resilient relationships. From the importance of financial cushions to the impact of emotional availability within families, Dr. Mihalec unveils valuable insights drawn from years of research. We also touch on the universal applicability of these practices across cultures, especially in the context of lessons learned from the pandemic. Join us as we uncover the importance of emotional sharing, intentional living, and the critical role of hope in fostering strong family dynamics. Whether you're navigating personal challenges or aiming for growth in your relationships, this episode offers practical takeaways and heartwarming anecdotes to inspire transformation. So, let's dive into a conversation that cuts across the cognitive and emotional threads of building lasting bonds. Stay tuned! Next Steps A) To connect with / find out more about Gabor and his work, see below: -- Website: https://mihalecgabor.hu -- Facebook: https://www.facebook.com/profile.php?id=61554791841118 B) For more episodes like this… -- On Spotify, don't forget to hit the FOLLOW button. And please write a REVIEW – this will help us put out more content relevant for you! -- If you’d rather watch on YouTube, SUBSCRIBE, LIKE and hit the NOTIFCATION BELL here -⁠ @The4Habits    C) Want to up your Relationship Skills game? -- Take our FREE 5-mins ⁠Relationship Skills Quiz⁠ here: ⁠⁠⁠http://the4habitsquiz.scoreapp.com ⁠-- GET OUR BOOK: https://the4habits.com/book/   D) Want to find out more about helping Leaders and Teams develop the Behaviours that Build Trust and Deliver Exceptional Results? -- https://topperformingteams.com/   Let's ignite change and make a difference! #FinancialResilience #CleanAndTidy #EmotionalAvailability #HopeFactor #ConflictResolution #IntentionalLiving #MaritalIntegrity #GlobalRelationshipInsights #DrGaborMihalec #StormproofLove #NoMoreGames #ConnectionMatters #Podcast #RelationshipsMatter #HealthyRelationships #The4Habits #The4HabitsPod

    56 min
  5. #53 | Mark Kitson | Going Slow to Go Fast: Authenticity in Business Relationships

    25 SEPT

    #53 | Mark Kitson | Going Slow to Go Fast: Authenticity in Business Relationships

    🎙️ Welcome to Episode 53 of Building Healthy Relationships - The 4 Habits Podcast! Join hosts Dr. Andrea & Jon Andrea Taylor-Cummings as they dive deep with Mark Kitson – the guy, who among many other accomplishments, helped to set up franchising at Costa Coffee in the early 2000's, and then helped to replicate and roll it out to over 20 countries. This episode sheds light on the impact of social media, the essence of authenticity in professional and personal realms, and the power of building strong, genuine relationships. Discover Mark’s insights on maintaining congruence, setting boundaries, and the importance of positive reinforcement. Plus, learn how strategic personal connections can transform your business and leadership approach. Subscribe now for meaningful conversations that can change your life! 🌟 00:00 Discuss your journey to strategic relational business insights. 03:09 Planning future strategies by understanding current dynamics. 09:16 Build trust slowly to later act quickly. 11:42 First 10 minutes crucial for business relationships. 15:01 Success comes from personal connection and communication. 20:17 Culture's impact on relational skills and results. 22:29 High performer left; organization improved significantly. 24:24 Teams developed trust and collaboration over time. 28:38 Learning through relationships and informal conversations enhances value. 32:54 Social media forces authenticity by exposing lives. 34:13 Social media overloads and stresses us out. 37:29 Finding and fostering the right job fit. 41:42 Be genuine, authentic, and connect with others.   Next Steps A) To connect with / find out more about Mark Kitson and his work, see below: -- LinkedIn: https://www.linkedin.com/in/markkitson/ -- Website: https://markkitsonconsulting.com/ B) For more episodes like this… -- On Spotify, don't forget to hit the FOLLOW button. And please write a REVIEW – this will help us put out more content relevant for you! -- If you’d rather watch on YouTube, SUBSCRIBE, LIKE and hit the NOTIFCATION BELL here -⁠ @The4Habits    C) Want to up your Relationship Skills game? -- Take our FREE 5-mins ⁠Relationship Skills Quiz⁠ here: ⁠⁠⁠http://the4habitsquiz.scoreapp.com ⁠-- GET OUR BOOK: https://the4habits.com/book/   D) Want to find out more about helping Leaders and Teams develop the Behaviours that Build Trust and Deliver Exceptional Results? -- https://topperformingteams.com/   Let's ignite change and make a difference!   #Leadership #BusinessGrowth #RelationshipBuilding #Podcast #Entrepreneurship #Authenticity #SuccessStrategies #Networking #PersonalDevelopment #ProfessionalGrowth #FranchiseSuccess #SocialMediaImpact #MarkKitson #4HabitsPodcast #BuildingHealthyRelationships #BusinessLeadership #Boundaries #PositiveReinforcement #EdgyConversations #BusinessTransformation #SocialMedia #Authenticity #Podcast #RelationshipsMatter #HealthyRelationships #The4Habits #The4HabitsPod

    43 min
  6. #52 | Steven Baker OBE | ARE OUTDATED PUNISHMENT METHODS DESTROYING OUR KIDS? An Expert Explains

    20 SEPT

    #52 | Steven Baker OBE | ARE OUTDATED PUNISHMENT METHODS DESTROYING OUR KIDS? An Expert Explains

    Today, we're thrilled to welcome a distinguished guest, Steven Baker OBE—a transformative figure in education and a passionate advocate for non-punitive, compassionate approaches to behaviour management. In this episode, we delve into Steven's innovative methods for de-escalation and emotional intelligence, both in children and adults. We'll explore his practical strategies for helping students and teachers manage intense situations, his use of multidisciplinary teams, and his emphasis on understanding the root causes of behaviour. Steven also shares insights from his book, A School Without Sanctions, and discusses his work on projects like Cradle to Career, which aim to create community-wide improvements. Join hosts Dr. Andrea & Jon as they discuss the importance of relational and compassionate approaches with Steven, and highlight the broader societal trends moving away from punitive measures. Get ready to be inspired by Steven's journey from a United Nations war crimes investigator to an influential education leader, and learn how his experiences and methods can be applied to build positive, supportive environments in any setting. Stay tuned for an episode brimming with actionable insights and hopeful messages about the power of relationships and emotional intelligence!  Next Steps A) To connect with / find out more about Steven Baker OBE and his work, see below: -- LinkedIn: https://www.linkedin.com/in/stevenbakerobe/ -- Get his book “A School Without Sanctions” here: https://amzn.eu/d/09Du99Qi B) For more episodes like this… -- On Spotify, don't forget to hit the FOLLOW button. And please write a REVIEW – this will help us put out more content relevant for you! -- If you’d rather watch on YouTube, SUBSCRIBE, LIKE and hit the NOTIFCATION BELL here -⁠ @The4Habits  C) Want to up your Relationship Skills game? -- Take our FREE 5-mins ⁠Relationship Skills Quiz⁠ here: ⁠⁠⁠http://the4habitsquiz.scoreapp.com ⁠-- GET OUR BOOK: https://the4habits.com/book/ D) Want to find out more about helping Leaders and Teams develop the Behaviours that Build Trust and Deliver Exceptional Results? -- https://topperformingteams.com/ Let's ignite change and make a difference! #DeescalationTechniques, #ChildBehaviorManagement, #EmotionalIntelligence, #NonPunitiveEducation, #SelfCareForEducators, #MentalHealthInEducation, #ProactiveStudentSupport, #TraumaInformedTeaching, #EmotionalManagement, #InclusiveSchoolCulture, #RelationalEducation, #ProsocialBehavior, #SchoolCultureTransformation, #PsychologicalSafety, #EducationalPsychology, #NeuroscienceInEducation, #CompassionateDiscipline, #BuildingBoundaries, #PositiveRelationships, #StevenBakerOBE, #ParentingTips, #EffectiveDiscipline #YouthSupport, #SchoolLeadership, #RelationshipsMatter #HealthyRelationships #The4Habits #The4HabitsPod

    40 min
  7. #51 | Dr. Bruno Cignacco | Building Compassionate Workplaces: Success through Empathy and Innovation

    13 SEPT

    #51 | Dr. Bruno Cignacco | Building Compassionate Workplaces: Success through Empathy and Innovation

    In this passionate conversation with Dr. Andrea & Jon talk,  Dr. Bruno Cignacco uncovers the profound impact of meeting the multi-dimensional needs of employees, customers, and stakeholders, providing invaluable insights on how companies can integrate compassion and profitability to build thriving, sustainable workplaces. Key Takeaways: 1) Compassionate Leadership is Essential: Business success relies on interdependence and addressing the emotional, mental, and social needs of all stakeholders. Even small compassionate interactions can lead to significant positive effects. 2) Fear in the Workplace Limits Growth: Fear stifles creativity, trust, and cooperation. A compassionate approach can help alleviate this fear, fostering a more collaborative and innovative environment. 3) Service Over Sales: Shifting from a sales-focused mindset to a service-oriented approach helps in genuinely adding value to customers' lives. Authenticity and customer delight can build loyalty and long-term success. Don't miss out on Dr. Cignacco's transformative insights and practical advice on how leaders can cultivate a compassionate workplace culture that leads to both a positive environment and high results. Next Steps A) To connect with / find out more about Dr. Bruno and his work, see below: -- Website: www.brunocignacco.com  -- LinkedIn: https://www.linkedin.com/in/dr-bruno-roque-cignacco-sfhea-0609317/ -- Get his book “The Art of Compassionate Business” here: www.routledge.com/9781032445427 B) For more episodes like this… -- On Spotify, don't forget to hit the FOLLOW button. And please write a REVIEW – this will help us put out more content relevant for you! -- If you’d rather watch on YouTube, SUBSCRIBE, LIKE and hit the NOTIFCATION BELL here -⁠ @The4Habits    C) Want to up your Relationship Skills game? -- Take our FREE 5-mins ⁠Relationship Skills Quiz⁠ here: ⁠⁠⁠http://the4habitsquiz.scoreapp.com ⁠-- GET OUR BOOK: https://the4habits.com/book/   D) Want to find out more about helping Leaders and Teams develop the Behaviours that Build Trust and Deliver Exceptional Results? -- https://topperformingteams.com/   Let's ignite change and make a difference! #CompassionateLeadership #WorkplaceCulture #LeadershipDevelopment #EmpathyInBusiness #BusinessSuccess #WorkplaceWellbeing #LeadershipSuccess #TeamPerformance #EmployeeEngagement #CultureTransformation #BusinessGrowth #InnovationInBusiness #EmotionalIntelligence #PeopleFirst #FutureOfWork #InclusiveLeadership #HealthyWorkplaces #RelationshipsMatter #HealthyRelationships #The4Habits #The4HabitsPod

    42 min
  8. #50 | Alisa Grafton | Bridging Generational Gaps: Gen Z, Social Skills & Hybrid Working

    6 SEPT

    #50 | Alisa Grafton | Bridging Generational Gaps: Gen Z, Social Skills & Hybrid Working

    Welcome to another enlightening episode of "The 4 Habits," where we delve into building healthy relationships with your hosts, Dr. Andrea & Jon Taylor-Cummings. Today, we're thrilled to be joined by the remarkable Alisa Grafton, a seasoned professional in the legal field and an expert on networking and interpersonal relationships. In this episode, we explore the art of being curious and the paramount importance of intentionality and authenticity in networking. We discuss how leaders can better support Generation Z, addressing the unique challenges and biases they face, and highlighting the necessity of relationship-building skills in remote and hybrid work environments. Alisa shares invaluable insights on the critical gaps in interpersonal skills across generations, the impact on career progression, and the paradoxical strengths and weaknesses of Gen Z. Drawing from her vast experience and personal anecdotes, she provides practical advice for both young professionals and leaders. So, whether you're looking to enhance your networking abilities or better support diverse teams, this episode promises a wealth of knowledge and actionable tips. Stay tuned as we unpack the keys to thriving in a connected, yet ever-evolving professional landscape. Next Steps A) To connect with / find out more about Alisa and her work, see below: Website: www.alisagrafton.com  LinkedIn: https://www.linkedin.com/in/alisa-grafton-993b3b2/ Subscribe to her LinkedIn blog/newsletter “Connecting with Generation Z” -- https://www.linkedin.com/build-relation/newsletter-follow?entityUrn=7056387375735721984   B) For more episodes like this… -- On Spotify, don't forget to hit the FOLLOW button. And please write a REVIEW – this will help us put out more content relevant for you! -- If you’d rather watch on YouTube, SUBSCRIBE, LIKE and hit the NOTIFCATION BELL here -⁠ @The4Habits    C) Want to up your Relationship Skills game? -- Take our FREE 5-mins ⁠Relationship Skills Quiz⁠ here: ⁠⁠⁠http://the4habitsquiz.scoreapp.com ⁠-- GET OUR BOOK: https://the4habits.com/book/   D) Want to find out more about helping Leaders and Teams develop the Behaviours that Build Trust and Deliver Exceptional Results? -- https://topperformingteams.com/   Let's ignite change and make a difference! #NetworkingTips #InterpersonalSkills #RelationshipBuilding #LeadershipDevelopment #GenZCareers #SupportingGenZ #WorkplaceCulture #HybridWorkplace #RemoteWorkSkills #ProfessionalNetworking #WorkplaceSuccess #RelationshipsMatter #HealthyRelationships #The4Habits #The4HabitsPod

    48 min

Ratings & Reviews

5
out of 5
3 Ratings

About

Helping you radically transform the way you do relationships to build Harmony@Home, Thrive@Work, and Win@Life. In their 2019 TEDx Talk, Dr. Andrea & Jon Taylor-Cummings, shared The 4 Habits of ALL Successful Relationships (3M+ views). Over 25+ years working with thousands of relationships they identified 4 Habits that ALL Successful Relationships exhibit - all challenged relationships miss one or more. In this podcast, together with various fascinating guest experts, they share practical insights to help you improve all your relationships at home, at work & in life! Prepare to be inspired.

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