Setting Goals and Progressive Overload

One of the most rewarding parts of going to the gym and lifting weights is improving and achieving goals. Working toward goals is very motivating and ensures that you are getting better and better throughout your time exercising. These goals should be tailored towards yourself and should not be treated as a way to impress others.

The first step for setting fitness goals is to determine why you want to go to the gym. Is it to lose weight? Is it to build muscle? Is it to make friends? Regardless of the reason, you need to determine why you are there so that you have something to motivate you. Next, you should write the goal down and make it timebound. Writing the goal down will ensure that you are held more accountable when it comes to achieving it. It will also make it less likely that you will forget it. Making the goal timebound gives you a deadline to work toward. It is very easy to want to achieve outstanding goals in a short amount of time, but it is important to make these goals realistic. You are human and should not be too hard on yourself by setting unrealistic expectations.

So how do you progress in the gym and take steps toward achieving your fitness goals? Progressive overload is the most effective way to do so. Progressive overload involves making your workouts more and more difficult over time. This is a gradual process and should not be rushed. There are a few different ways to follow progressive overload. The first is my favorite, which is to increase the weight you use for each exercise. Every few workouts adding around five pounds to whatever weight you are using can make a huge difference. It will likely be difficult at first but will become easier over time. The other way to do so is by increasing the number of reps you do for each exercise. While this certainly works, you may find yourself doing more endurance training than strength training, so I recommend the prior option.

Consistency is crucial to being successful in anything. This is no different from being successful at the gym. Sticking to a workout for a long period and ensuring that you are following progressive overload will make a massive difference in your experience at the gym. Going to the gym with goals and not being consistent will have similar results to having no goals at all. On the other hand, being consistent with great goals will enable you to have success in the gym and to achieve your fitness goals. Consistency will be much easier if you have fun in the process and don’t put too much pressure on yourself. Remember you are there to have fun and work toward your goals.

The importance of setting goals and progressive overload cannot be understated. Without doing so there is no direction. Regardless of your goals, I wish you the best of luck in achieving them. Thank you for staying up to date with my blog. Hopefully, my blog and advice throughout it have helped make your fitness goals a reality!

How to Plan Your Workouts

Planning your workouts is a very important part of going to the gym and building muscle. Without doing so it is easy to get lost or confused at the gym, which is never a good thing. Planning workouts may seem difficult especially if you’ve never been to the gym before, but I can assure you that it is much simpler than it seems.

The first step to planning your workouts is to determine what body parts you are going to exercise on what days. It is unrealistic to exercise every body part on the same day as it would be far too time-consuming and would require a lot of energy. It is wiser to focus on certain muscle groups each workout. The two most popular workout splits are to either do the upper and lower body as two separate workouts or to do a push, pull, and leg split. The upper and lower body days focus on exercising your chest, back, triceps, biceps, and shoulders on one day and your legs on the other. This is a great choice if you want to train each muscle group more often. The push, pull, and leg split focuses on exercising one muscle group per workout. Push days are comprised of all the muscles that you need to push something. These muscles are your chest, triceps, and shoulders. Pull days are made up of all the muscles required to pull something. These muscles are your back and biceps. Finally, leg day includes your hamstrings, quads, glutes, and calves. There are a variety of exercises you can do for each day, so I recommend choosing between six and nine exercises per workout and doing three sets of each exercise.

Another important aspect of planning your workouts is ensuring that you stay organized. Being organized will remove any chance of confusion and will allow you to work out without any interruptions from poor planning. One piece of advice I have for staying organized is to use a calendar and a planner. A calendar is a great tool to plan what workout you are doing each day. I plan my workouts in my calendar up to a month in advance to ensure that I stay on track. A planner, whether on paper or virtually, is a great way to track the exercises you do as well as the weight you use for each one. Doing so will make sure you are not using less weight than last time or missing exercises from your workout.

Planning your workouts by splitting them up based on muscle groups is a great way to build muscle. Paired with effective planning and organization will make achieving your fitness goals so much easier. It only takes around an hour of preparation before your first workout and then will only take a few minutes each workout to maintain it. So long as you are consistent in doing so, this is a big step toward success in the gym.

Revised Issue Brief

Note: I made changes based on the comments, which were very helpful. Going forward I am going to locate infographics and insert in-text citations.

 

Mitigating the Harsh Reality of Food Insecurity at The Pennsylvania State University

Introduction

Founded in 2014, the Lion’s Pantry is the sole food pantry at the Pennsylvania State University. Its primary goal was and still is to prevent and resolve food insecurity amongst students, staff, and community members. In 2022, there were over 2,100 visitors and over 34,000 pounds of food distributed. Nonetheless, a recent article by The Daily Collegian revealed that 33% of students at Penn State have suffered with food insecurity during their time as a student. Of an approximate 45,000 students enrolled at main campus Penn State, that includes 15,000 students, leaving around 13,000 out of reach from the Lion’s Pantry.

While Penn State has made some strides to supporting students with food insecurity, there is far more that needs to be done. The school receives $242 million in federal funding alone, yet the Lion’s Pantry relies almost entirely on student and private donations as well as volunteers to keep operations running. According to HealthAffairs, students who suffer from food insecurity are more likely to have a lower GPA, have worse physical health, and are much more likely to suffer from mental health issues, including anxiety and depression. This problem has a multitude of causes that worsen the harmful effects. The first of which is financial insecurity, which has its roots in low income but consumes a larger portion of college students due to the pressure of student loans. The other major sector that causes this problem is the availability and comfort in finding supportive resources. This can be directly related to the Lion’s Pantry as it is limited in its resources, decreasing the availability, and it can be uncomfortable for students to use this resource due to stigmas.

Nobody deserves to suffer from food insecurity, especially when they are paying tens of thousands of dollars to invest in a higher education. For a university that claims to have the values of “responsibility” and “community” they have displayed a half-hearted effort in showing their responsibility to student safety and wellbeing and have failed to be supportive community members to the student body. There is no time better than now for Penn State leadership to make the changes necessary and put a stop to food insecurity for its students. This needs to be done by providing free meals at all dining halls to students who automatically qualify based on a survey in which they describe their needs. This needs to be done meticulously to avoid decreasing the program’s reach due to stigmas surrounding not being able to afford food. In order to better understand the problem and policy as a solution, it is important to fully recognize the harms of this issue.

Harms of Food Insecurity for Students

Food insecurity affects millions of Americans every year, and this problem is not forgiving when it comes to students. Over one third of college students suffer from food insecurity. As of 2020 there were 20 million college students in the United States, leaving just under seven million students with the burden of food insecurity. For this issue it is important to narrow down the scope of the issue in order to tailor the solution to a subsection of the colleges in the United States. With that in mind, the Pennsylvania State University will be the focus of the solution provided by new policy. Nonetheless, the revised policies will maintain scalability so that upon its success it can be expanded to assist a wider scope, being the entire student population within the United States.

The issue of food insecurity harms thousands of students at Penn State University. In fact, Penn State University’s 2022 Food and Housing Needs Survey revealed that 24.1% of students struggled with obtaining enough food on a daily basis. This equates to almost 20,000 students. This issue does not affect students equally. There is a disproportionate amount of minority, disabled, and LGBTQ students who suffer from food insecurity at Penn State University. Students with one or more disabilities were more likely to report having issues obtaining balanced meals. Students who identify as a part of the LGBTQ community suffer with food insecurity at a rate of 42.8%, which is 9.1% higher than heterosexual students. While 10% of white students suffer with food insecurity, 19.9% of students from minority groups and 35.2% of international students suffer with food insecurity. While there are students from many backgrounds who suffer from food insecurity, it is certainly not an equal distribution of need.

While food insecurity impacts almost all aspects of a person’s life, there are four major aspects of a student’s life that are impacted. The first aspect is academic performance. Food insecurity has been shown to directly correlate to lower GPAs when compared to their peers as well as lower attendance and graduation rates. The second aspect is physical health. Students burdened by food insecurity are more likely to be obese, due to cheaper food being higher in saturated fat, sugar, and processed components. The next aspect is mental health. Students with food insecurity are 6.19 times more likely to suffer from anxiety and depression. This makes all parts of life so much more difficult than it already is. The impacts of anxiety and depression in an already stressful situation, like being at college, cannot be understated. The final aspect is relationships. When focusing on securing food, it can lead students without the proper health or energy to maintain current and foster future relationships. They may also feel pressured into hiding their needs from friends and even family due to the stigmas of not having enough money or access to food.

In the short term, students will struggle with their schoolwork and attending classes. Furthermore, they may find it hard to build and maintain relationships. As time progresses, the negative impacts on their academic performance can leave them with student debt that can be difficult to repay as a result of limited job opportunities given their performance. While this performance is not their fault, the unforgiving job market rarely accounts for this, causing a domino effect leading deeper into food insecurity. In the long term, the effects on academic performance and health due to food insecurity have catastrophic consequences on their life. The higher likelihood of obesity will likely lead to severe health consequences. This can lead to higher expenses, leading to more issues with food insecurity, furthering this downward spiral. This highlights the immediate need for change at the college level.

The Shortcomings of Current Policy

As discussed earlier, the Lion’s Pantry makes up the bulk of action taken against food insecurity on behalf of leadership at Penn State University. There are several locations around campus where you can access food pantry resources. Another part of current policy that has played a minor role is the Supplemental Nutrition Assistance Program (SNAP). This program provides limited meals at certain locations on campus to students who qualify. This program caters to students who have low income and those who have to work during their time as a student Given these programs, why do students at Penn State University suffer from the effects of food insecurity?

The first shortcoming of these programs is eligibility. While the Lion’s Pantry only requires you to show a student ID, SNAP has a much more restrictive selection policy. The first requirement is that you are in a work-study program. This places a lot of pressure on a student to get a job, which may not be possible due to their schedule, other commitments, or restrictions they may have. The second requirement is for the student to fill out a rigorous financial student aid application. The student may not have access to these financial documents or may not be given enough money for food regardless of their parents’ income, and therefore not qualify for the program. This leaves students without any support.

Both the accessibility and the resources available at these programs convey another shortcoming of these programs that needs to be addressed. As previously discussed, SNAP has a relatively low accessibility due to its restrictive eligibility processes. Although the Lion’s Pantry provides food with no questions asked to those with a student ID, it is far less accessible than you may think. There is one main location to the far North of campus and there are small pickup locations throughout campus. This single location can be hard to get to and transport food from without sufficient transportation, which most students don’t have. As for the pickup locations, they are helpful for extremely short-term hunger, but fail to provide balanced meals or food that would support you for more than a day or so.

The final shortcoming of these current programs in place are the lack of awareness of them as well as stigmas surrounding the use of them. As for the awareness of these programs, many students do not know about either of these programs. SNAP is not advertised on campus and is only found through the Penn State University website. While the Lion’s Pantry has occasional fund raisers and food drives, there are limited opportunities for them to spread awareness of the program to prospective, new, or current students. This leaves many students feeling as though they are on their own against this struggle. As for those that do know about these programs, many refuse to use them because of stigmas surrounding them. Research by DePauw University found that 25% of students believe that there is a stigma around using food pantries. Since college can be a very intimidating place, these stigmas are often more than enough to prevent people from taking advantage of support programs.

The Need for Change

Food insecurity is a major public health consider and also has deep roots in poverty. While this is often thought of as a government issue, it is the responsibility of far more than them. It is the responsibility of all as community members to support one another in times of need. In the case of Penn State University, it is the responsibility of university leadership to make the proposed policy changes. This policy would also be much more successful if it has the support of all student and staff.

The policy that should be implemented overcomes the causes of food insecurity and reduces its harms on students. The policy would become standardized at the university administration level in the Penn State Housing and Food Services department that manages all student meal plans. The proposal is that all students who suffer from food insecurity are allowed to have three free meals a day at any dining all location. This only includes Penn State owned dining halls, and not franchises. This can easily be implemented by allocating funds to a meal plan account. In order to determine who qualifies for this program, it won’t require a restrictive process like SNAP. Instead, every student will fill out a short survey once per month that describes their needs for support. Those who claim they suffer from food insecurity will be allotted a set number of meals per day based on how many they request.

Some potential setbacks to this policy are an ethical dilemma and financial restrictions. There is an ethical dilemma present as to whether students take advantage of this program by stating they have needs when they in fact do not. While this is the case, this would make up a very small percentage of the student population. The Lion’s Pantry is also run with this same risk, but the Penn State University student body has displayed strong ethics in not taking advantage of that, so these morals are likely transferable. As for heavy burden of financing this policy, there are several ways that this could be done. With a yearly revenue of $220 million, the Housing and Food Services departments would have to raise meal plan prices by 20% to cover those who suffer from food insecurity. This places the burden of cost on the students, which would increase total tuition and fees by $300. This number could be made lower through supplemental donations and fundraising. Overall, this is a relatively small price to pay to end food insecurity in the Penn State community.

This policy overcomes the shortcomings of the current policies in several ways. The first of which is the eligibility aspect. By making the eligibility much more relaxed through a need-based survey it opens the program to everyone who needs it. In terms of accessibility and resources, this new policy is superior. It is accessible all across campus wherever the nearest dining hall is located. It also has greater resources due to the increased funding. Finally, this would have high awareness as the survey is mandatory. It would also reduce stigma entirely as there would be no way of other students knowing who is taking part in this program or what they filled out as their answers on the survey.

This policy solves the causes of this problem entirely. While it is unrealistic to eliminate poverty within its student body, it does eliminate food insecurity. By eliminating the chance for stigma to arise, it provides a comfortable way for all students in need of support to have access to sufficient, health food. This completely reduces the harms of food insecurity as it allows students to focus on their academics and maintain strong social relationships wherever necessary.

Conclusion

In the future Penn State University will likely continue with the Lion’s Pantry, which has helped many students. Yet, it fails to address the needs of all students and to provide a comfortable environment in its operations. The harsh effects of food insecurity within the student body have drastic effects on student health, both physically and mentally, as well as academic performance. Penn State needs to properly support its students and provide the resources necessary for everyone to be successful. The implementation of these policies could pave the way for a nationwide adoption of them, allowing greater support for students suffering from or at risk of facing the harsh effects of food insecurity. A students focus should be on their academics and not on whether they will have enough food for their next meal.

 

Bibliography

Bracken, Shea. “Penn State Shares Results of Food and Housing Needs Survey.” Penn State University. ​Penn State News, 2022. https://www.psu.edu/news/campus-life/story/penn-state-shares-results-food-and-housing-needs-survey/#:~:text=The%20survey%20confirmed%20that%20a,universities%20nationwide%20based%20on%20the.

“Guide to Public Assistance Programs.” Penn State Student Affairs, n.d. https://studentaffairs.psu.edu/support-safety-conduct/basic-needs-support/guide-public-assistance-programs.

Lion’s Pantry Executive Team. “Lion’s Pantry Participates in Giving Tuesday 2022.” The Lion’s Pantry, n.d. https://thelionspantry.psu.edu/2022/11/17/lions_pantry_giving_tuesday_2022/#:~:text=The%20Lion’s%20Pantry%20serves%20every,and%20household%20products%20in%202021.

Lion’s Pantry Executive Team. “What Is a Lion’s Pantry Manager? .” The Lion’s Pantry, n.d. https://thelionspantry.psu.edu/blog/#:~:text=Created%20in%202014%20to%20address,household%20supplies%20%E2%80%94%20no%20questions%20asked.

McCoy, Maureen. “Food Insecurity on College Campuses: The Invisible Epidemic.” HealthAffairs, January 31, 2022. https://www.healthaffairs.org/do/10.1377/forefront.20220127.264905.

Neff, Olivia. “Food Insecurity Prevalence on College Campuses, the Stigma Associated with Food Pantries and the Best Practices Moving Forward .” DePauw University , November 2011. https://scholarship.depauw.edu/cgi/viewcontent.cgi?article=1002&context=studentresearchother.

“Penn State Mission Statement: Penn State Values.” Penn State Mission Statement | Penn State Values | Penn State, n.d. https://www.psu.edu/this-is-penn-state/mission-and-values/.

Storch, Rebecca. “Breaking down Penn State’s Campus Meal Plan: Where Does All the Money Go and Why Are Oreos over $6.” The Daily Collegian, October 31, 2017. https://www.collegian.psu.edu/news/campus/breaking-down-penn-states-campus-meal-plan-where-does-all-the-money-go-and-why/article_65a43f40-bdc5-11e7-88d5-6bd8137864a0.html.

“Why College Hunger.” Swipe Out Hunger, January 13, 2023. https://www.swipehunger.org/whycollegehunger/.

Wolfson, Julia A, Travertine Garcia, and Cindy W Leung. “Food Insecurity Is Associated with Depression, Anxiety, and Stress: Evidence from the Early Days of the COVID-19 Pandemic in the United States.” U.S. National Library of Medicine, February 25, 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7929913/#:~:text=For%20example%2C%20compared%20to%20food,7.78%E2%80%9315.30)%20more%20likely%20to.

Woodring, Olivia. “Penn State Community Makes Initiatives for the ‘Prevalent Issue’ of Food and Housing Insecurities.” The Daily Collegian, June 13, 2022. https://www.collegian.psu.edu/news/penn-state-community-makes-initiatives-for-the-prevalent-issue-of-food-and-housing-insecurities/article_9a5a0a7a-eaa8-11ec-a22f-b3f823855900.html#:~:text=Lion’s%20Pantry%20on%20Sunday%2C%20May,2022%20in%20University%20Park%2C%20Pa.&text=Among%204%2Dyear%20college%20students,5%20Board%20of%20Trustees%20meeting.

 

Posted in

Weight Training Groups and Community

Whether you prefer to go to the gym alone or with friends, going to the gym can be a fun experience. There are pros and cons to both, which should be considered to ensure that you are having fun and getting the most out of your workouts. Either way is an excellent choice for different reasons as you are benefitting your physical and mental health and are becoming a part of a community at the gym.

The first way to train is perhaps the easiest because you don’t need anyone but yourself. Although this style of weight training may seem lonely, it still has its benefits. The first benefit is that your workout session will likely be shorter. With other people being potentially distracting, this will allow you to focus more. My favorite part of working out alone is that you have much more flexibility in terms of what time you go to the gym. There is no fuss or mess when it comes to trying to line up schedules to fit in a workout. There are also some disadvantages to working out alone. The loneliness can make the gym more boring and perhaps even intimidating. Furthermore, it will be difficult to lift heavy without having someone to spot you, so you would need to either avoid these lifts or ask a stranger to spot you.

Many people choose to work out in a group setting. I recommend keeping group sizes between two and four people to avoid having to wait excessive amounts of time to use a machine or weights. Working out with a partner or group is great for keeping you accountable and motivated. The people you exercise with can be a support system and help you learn regardless of your experience in the gym. Their company will also likely make exercising more fun and entertaining, motivating you to do it more often. Finally, they can help spot you on heavier exercises, enabling you to do heavier weights and progress more quickly in the gym. While this all sounds great, there are some downsides. One downside is that the sessions may be longer. Since you have to wait for them to complete the exercise and may also socialize with them, the workout will take more of your time. Hopefully, you don’t have to deal with this, but an unreliable and inflexible partner can be very demotivating and make it hard to find time to go to the gym. If you are interested in working out in a group but don’t have friends that would be interested, I would recommend signing up for classes. Most gyms offer free or cheap classes, which are a great option (Kamlongera 2021).

Regardless of how many people you exercise with, you will always be a part of the community at the gym. Many of the people around you there, including members and staff, are more than willing to help and support you. Whether you’re asking for a spot an exercise or want to make some friends, the community around you at the gym is a great place to be.

 

Works Cited

Kamlongera, Maxwell. “Pros and Cons of Working Out Alone vs. with a Partner.” MXFitness, 13 Feb. 2021, www.mxfitnessworld.com/pros-and-cons-of-working-out-alone-vs-with-a-partner.

Issue Brief First Draft

Note: I have yet to add in-text citations (the bibliography is still included at the bottom) as well as an graphics.

 

Mitigating the Harsh Reality of Food Insecurity at the Pennsylvania State University

Introduction

Founded in 2014, the Lion’s Pantry is the sole food pantry at the Pennsylvania State University. Its primary goal was and still is to prevent and resolve food insecurity amongst students, staff, and community members. In 2022, there were over 2,100 visitors and over 34,000 pounds of food distributed. Nonetheless, a recent article by The Daily Collegian revealed that 33% of students at Penn State have suffered with food insecurity during their time as a student. Of an approximate 45,000 students enrolled at main campus Penn State, that includes 15,000 students, leaving around 13,000 out of reach from the Lion’s Pantry.

While Penn State has made some strides to supporting students with food insecurity, there is far more that needs to be done. The school receives $242 million in federal funding alone, yet the Lion’s Pantry relies almost entirely on student and private donations as well as volunteers to keep operations running. According to HealthAffairs, students who suffer from food insecurity are more likely to have a lower GPA, have worse physical health, and are much more likely to suffer from mental health issues, including anxiety and depression. This problem has a multitude of causes that worsen the harmful effects. The first of which is financial insecurity, which has its roots in low income but consumes a larger portion of college students due to the pressure of student loans. The other major sector that causes this problem is the availability and comfort in finding supportive resources. This can be directly related to the Lion’s Pantry as it is limited in its resources, decreasing the availability, and it can be uncomfortable for students to use this resource due to stigmas.

Nobody deserves to suffer from food insecurity, especially when they are paying tens of thousands of dollars to invest in a higher education. For a university that claims to have the values of “responsibility” and “community” they have displayed a half-hearted effort in showing their responsibility to student safety and wellbeing and have failed to be supportive community members to the student body. There is no time better than now for Penn State leadership to make the changes necessary and put a stop to food insecurity for its students. This needs to be done by providing free meals at all dining halls to students who qualify based on their needs. This needs to be done meticulously to avoid decreasing the program’s reach due to stigmas surrounding not being able to afford food. In order to better understand the problem and policy as a solution, it is important to fully recognize the harms of this issue.

Harms of Food Insecurity for Students

Food insecurity affects millions of Americans every year, and this problem is not forgiving when it comes to students. Over one third of college students suffer from food insecurity. As of 2020 there were 20 million college students in the United States, leaving just under seven million students with the burden of food insecurity. For this issue it is important to narrow down the scope of the issue in order to tailor the solution to a subsection of the colleges in the United States. With that in mind, the Pennsylvania State University will be the focus of the solution provided by new policy. Nonetheless, the revised policies will maintain scalability so that upon its success it can be expanded to assist a wider scope, being the entire student population within the United States.

The issue of food insecurity harms thousands of students at Penn State University. In fact, Penn State University’s 2022 Food and Housing Needs Survey revealed that 24.1% of students struggled with obtaining enough food on a daily basis. This equates to almost 20,000 students. This issue does not affect students equally. There is a disproportionate amount of minority, disabled, and LGBTQ students who suffer from food insecurity at Penn State University. Students with one or more disabilities were more likely to report having issues obtaining balanced meals. Students who identify as a part of the LGBTQ community suffer with food insecurity at a rate of 42.8%, which is 9.1% higher than heterosexual students. While 10% of white students suffer with food insecurity, 19.9% of students from minority groups and 35.2% of international students suffer with food insecurity. While there are students from many backgrounds who suffer from food insecurity, it is certainly not an equal distribution of need.

While food insecurity impacts almost all aspects of a person’s life, there are four major aspects of a student’s life that are impacted. The first aspect is academic performance. Food insecurity has been shown to directly correlate to lower GPAs when compared to their peers as well as lower attendance and graduation rates. The second aspect is physical health. Students burdened by food insecurity are more likely to be obese, due to cheaper food being higher in saturated fat, sugar, and processed components. The next aspect is mental health. Students with food insecurity are 6.19 times more likely to suffer from anxiety and depression. This makes all parts of life so much more difficult than it already is. The impacts of anxiety and depression in an already stressful situation, like being at college, cannot be understated. The final aspect is relationships. When focusing on securing food, it can lead students without the proper health or energy to maintain current and foster future relationships. They may also feel pressured into hiding their needs from friends and even family due to the stigmas of not having enough money or access to food.

In the short term, students will struggle with their schoolwork and attending classes. Furthermore, they may find it hard to build and maintain relationships. As time progresses, the negative impacts on their academic performance can leave them with student debt that can be difficult to repay as a result of limited job opportunities given their performance. While this performance is not their fault, the unforgiving job market rarely accounts for this, causing a domino effect leading deeper into food insecurity. In the long term, the effects on academic performance and health due to food insecurity have catastrophic consequences on their life. The higher likelihood of obesity will likely lead to severe health consequences. This can lead to higher expenses, leading to more issues with food insecurity, furthering this downward spiral. This highlights the immediate need for change at the college level.

The Shortcomings of Current Policy

As discussed earlier, the Lion’s Pantry makes up the bulk of action taken against food insecurity on behalf of leadership at Penn State University. There are several locations around campus where you can access food pantry resources. Another part of current policy that has played a minor role is the Supplemental Nutrition Assistance Program (SNAP). This program provides limited meals at certain locations on campus to students who qualify. This program caters to students who have low income and those who have to work during their time as a student Given these programs, why do students at Penn State University suffer from the effects of food insecurity?

The first shortcoming of these programs is eligibility. While the Lion’s Pantry only requires you to show a student ID, SNAP has a much more restrictive selection policy. The first requirement is that you are in a work-study program. This places a lot of pressure on a student to get a job, which may not be possible due to their schedule, other commitments, or restrictions they may have. The second requirement is for the student to fill out a rigorous financial student aid application. The student may not have access to these financial documents or may not be given enough money for food regardless of their parents’ income, and therefore not qualify for the program. This leaves students without any support.

Both the accessibility and the resources available at these programs convey another shortcoming of these programs that needs to be addressed. As previously discussed, SNAP has a relatively low accessibility due to its restrictive eligibility processes. Although the Lion’s Pantry provides food with no questions asked to those with a student ID, it is far less accessible than you may think. There is one main location to the far North of campus and there are small pickup locations throughout campus. This single location can be hard to get to and transport food from without sufficient transportation, which most students don’t have. As for the pickup locations, they are helpful for extremely short-term hunger, but fail to provide balanced meals or food that would support you for more than a day or so.

The final shortcoming of these current programs in place are the lack of awareness of them as well as stigmas surrounding the use of them. As for the awareness of these programs, many students do not know about either of these programs. SNAP is not advertised on campus and is only found through the Penn State University website. While the Lion’s Pantry has occasional fund raisers and food drives, there are limited opportunities for them to spread awareness of the program to prospective, new, or current students. This leaves many students feeling as though they are on their own against this struggle. As for those that do know about these programs, many refuse to use them because of stigmas surrounding them. Research by DePauw University found that 25% of students believe that there is a stigma around using food pantries. Since college can be a very intimidating place, these stigmas are often more than enough to prevent people from taking advantage of support programs.

The Need for Change

Food insecurity is a major public health consider and also has deep roots in poverty. While this is often thought of as a government issue, it is the responsibility of far more than them. It is the responsibility of all as community members to support one another in times of need. In the case of Penn State University, it is the responsibility of university leadership to make the proposed policy changes. This policy would also be much more successful if it has the support of all student and staff.

The policy that should be implemented overcomes the causes of food insecurity and reduces its harms on students. The policy would become standardized at the university administration level in the Penn State Housing and Food Services department that manages all student meal plans. The proposal is that all students who suffer from food insecurity are allowed to have three meals a day at any dining all location. This can easily be implemented by allocating funds to a meal plan account. In order to determine who qualifies for this program, it won’t require a restrictive process like SNAP. Instead, every student will fill out a short survey once per month that describes their needs for support. Those who claim they suffer from food insecurity will be allotted a set number of meals per day based on how many they request.

Some potential setbacks to this policy are an ethical dilemma and financial restrictions. There is an ethical dilemma present as to whether students take advantage of this program by stating they have needs when they in fact do not. While this is the case, this would make up a very small percentage of the student population. The Lion’s Pantry is also run with this same risk, but the Penn State University student body has displayed strong ethics in not taking advantage of that, so these morals are likely transferable. As for heavy burden of financing this policy, there are several ways that this could be done. With a yearly revenue of $220 million, the Housing and Food Services departments would have to raise meal plan prices by 20% to cover those who suffer from food insecurity. This places the burden of cost on the students, which would increase total tuition and fees by $300. This number could be made lower through supplemental donations and fundraising. Overall, this is a relatively small price to pay to end food insecurity in the Penn State community.

This policy overcomes the shortcomings of the current policies in several ways. The first of which is the eligibility aspect. By making the eligibility much more relaxed through a need-based survey it opens the program to everyone who needs it. In terms of accessibility and resources, this new policy is superior. It is accessible all across campus wherever the nearest dining hall is located. It also has greater resources due to the increased funding. Finally, this would have high awareness as the survey is mandatory. It would also reduce stigma entirely as there would be no way of other students knowing who is taking part in this program or what they filled out as their answers on the survey.

This policy solves the causes of this problem entirely. While it is unrealistic to eliminate poverty within its student body, it does eliminate food insecurity. By eliminating the chance for stigma to arise, it provides a comfortable way for all students in need of support to have access to sufficient, health food. This completely reduces the harms of food insecurity as it allows students to focus on their academics and maintain strong social relationships wherever necessary.

Conclusion

In the future Penn State University will likely continue with the Lion’s Pantry, which has helped many students. Yet, it fails to address the needs of all students and to provide a comfortable environment in its operations. The harsh effects of food insecurity within the student body have drastic effects on student health, both physically and mentally, as well as academic performance. Penn State needs to properly support its students and provide the resources necessary for everyone to be successful. The implementation of these policies could pave the way for a nationwide adoption of them, allowing greater support for students suffering from or at risk of facing the harsh effects of food insecurity. A students focus should be on their academics and not on whether they will have enough food for their next meal.

 

Bibliography

Bracken, Shea. “Penn State Shares Results of Food and Housing Needs Survey.” Penn State University. ​Penn State News, 2022. https://www.psu.edu/news/campus-life/story/penn-state-shares-results-food-and-housing-needs-survey/#:~:text=The%20survey%20confirmed%20that%20a,universities%20nationwide%20based%20on%20the.

“Guide to Public Assistance Programs.” Penn State Student Affairs, n.d. https://studentaffairs.psu.edu/support-safety-conduct/basic-needs-support/guide-public-assistance-programs.

Lion’s Pantry Executive Team. “Lion’s Pantry Participates in Giving Tuesday 2022.” The Lion’s Pantry, n.d. https://thelionspantry.psu.edu/2022/11/17/lions_pantry_giving_tuesday_2022/#:~:text=The%20Lion’s%20Pantry%20serves%20every,and%20household%20products%20in%202021.

Lion’s Pantry Executive Team. “What Is a Lion’s Pantry Manager? .” The Lion’s Pantry, n.d. https://thelionspantry.psu.edu/blog/#:~:text=Created%20in%202014%20to%20address,household%20supplies%20%E2%80%94%20no%20questions%20asked.

McCoy, Maureen. “Food Insecurity on College Campuses: The Invisible Epidemic.” HealthAffairs, January 31, 2022. https://www.healthaffairs.org/do/10.1377/forefront.20220127.264905.

Neff, Olivia. “Food Insecurity Prevalence on College Campuses, the Stigma Associated with Food Pantries and the Best Practices Moving Forward .” DePauw University , November 2011. https://scholarship.depauw.edu/cgi/viewcontent.cgi?article=1002&context=studentresearchother.

“Penn State Mission Statement: Penn State Values.” Penn State Mission Statement | Penn State Values | Penn State, n.d. https://www.psu.edu/this-is-penn-state/mission-and-values/.

Storch, Rebecca. “Breaking down Penn State’s Campus Meal Plan: Where Does All the Money Go and Why Are Oreos over $6.” The Daily Collegian, October 31, 2017. https://www.collegian.psu.edu/news/campus/breaking-down-penn-states-campus-meal-plan-where-does-all-the-money-go-and-why/article_65a43f40-bdc5-11e7-88d5-6bd8137864a0.html.

“Why College Hunger.” Swipe Out Hunger, January 13, 2023. https://www.swipehunger.org/whycollegehunger/.

Wolfson, Julia A, Travertine Garcia, and Cindy W Leung. “Food Insecurity Is Associated with Depression, Anxiety, and Stress: Evidence from the Early Days of the COVID-19 Pandemic in the United States.” U.S. National Library of Medicine, February 25, 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7929913/#:~:text=For%20example%2C%20compared%20to%20food,7.78%E2%80%9315.30)%20more%20likely%20to.

Woodring, Olivia. “Penn State Community Makes Initiatives for the ‘Prevalent Issue’ of Food and Housing Insecurities.” The Daily Collegian, June 13, 2022. https://www.collegian.psu.edu/news/penn-state-community-makes-initiatives-for-the-prevalent-issue-of-food-and-housing-insecurities/article_9a5a0a7a-eaa8-11ec-a22f-b3f823855900.html#:~:text=Lion’s%20Pantry%20on%20Sunday%2C%20May,2022%20in%20University%20Park%2C%20Pa.&text=Among%204%2Dyear%20college%20students,5%20Board%20of%20Trustees%20meeting.

 

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Everything You Need to Know About Gym Equipment

Upon entering the gym, you will likely see rows of equipment varying greatly in size and shape. This can be overwhelming and confusing. With a little bit of help, this confusion and nervousness can turn into excitement. It is important to learn the purpose as well as the benefits and downsides of each type of gym before using it.

First up are strength machines. Strength machines are a great option for everyone. They especially cater to beginners as they display a diagram of how to do the exercise. This diagram can be easily followed and by using the handles on the machine good form can be done simply by doing the movement. This is because the movement of the machine offers stabilization for the exercise and has a set track. Machines can also isolate specific muscle groups, which can be more difficult when using free weights. Some of the downsides of strength machines are that they offer little freedom to alter the movement, which mayresult in some discomfort (Simply Gym 2015).

The second type of equipment at gyms are free weights. The two types of free weights are barbells and dumbbells, with barbells being the longer of the pair. Free weights allow for much more freedom in terms of how you use them. They are very versatile and can be used to train any muscle group. Barbells and dumbbells allow you to achieve a full range of motion when doing exercise, whereas a machine may restrict you. On the downside, free weights can seem complex and can be potentially dangerous for beginners. Additionally, to safely perform some exercises, such as squatting, a spotter should be used. This may or may not be an issue as not everyone goes to the gym with someone else.

Cardio equipment is also very common at gyms. Doing cardio is a great way to burn calories and build endurance. Cardio equipment allows you to do so inside with controlled metrics. Some of the types of cardio equipment include treadmills, ellipticals, stationary bikes, and stair climbers. Cardio equipment is relatively easy to use, although I recommend starting slowly until you fully understand the equipment settings. There are a few downsides to cardio equipment. It is necessary to stretch before, drink adequate water, and use the machine at a safe pace as injuries can be serious if you fall.

All in all, whatever gym equipment you decide to use should align with your goals. Every piece of equipment is effective at different things, so I recommend you tailor it to your needs. It is important to keep safety in mind when working out, so if you are just starting, I would recommend using free weights with a spotter or using machines until you become more of an intermediate in the gym. Either way, I hope you have fun experimenting with different exercises with different kinds of equipment!

 

Works Cited

Simply Gym. “Pros & Cons: Free Weights vs. Machines.” Simply Social, 23 Oct. 2015, simplygym.co.uk/pros-cons-free-weights-vs-machines/.

Climate Change, Contamination, and Clean Drinking Water

As discussed previously, the lack of clean drinking water in the United States of America is an issue that has been brushed under the rug for far too long. I dove into the political and socioeconomic roots of this issue. Whilst these make up a substantial amount of the problem, there are still other root causes that play a role in furthering this issue. There are issues that negatively affect the sourcing of water, including climate change and contamination. These are issues that pose a huge threat to the future of humanity and the Earth. Unfortunately, we are already seeing their harmful effects in the form of lacking natural resources, in this case, clean drinking water. This adds a major level of complexity to this issue. It also makes solving this issue much more long-term and expensive. Nonetheless, I am going to dive deeper into the root causes of this issue of contamination and climate change as well as the solutions in place and solutions being proposed for the future.

The first part of this cause of this civic issue is water contamination. According to the National Library for Medicine, minorities and people in low-income areas are more likely to have issues with contaminated water (Patel and Schmidt 2017). This is partially down to older houses with lead pipes being more affordable. This compounds racial and Contamination Images – Browse 318,484 Stock Photos, Vectors, and Video | Adobe Stocksocioeconomic injustices and needs to be addressed on a government level. Water pollution is another aspect of water contamination that is all too common in the United States (Claudette 2022). Pollution from corporations and individuals makes drinking water unsafe for consumption. The majority of this pollution comes from industrial waste and could be prevented given stronger corporate ethics and tighter regulations. This polluted water is usually deemed unsafe for drinking by legal regulatory bodies, but when water does not pass through them it can lead to dangerous illnesses, including Cholera.

Climate change is real and it is humanity's fault. – The Fuel OnlineThe second aspect of this cause of this civic issue is climate change. Climate change contributes heavily to water scarcity, which in turn makes clean drinking water harder to come by. This is partially due to the change in weather patterns, which has led to more frequent droughts in certain regions and flooding in others. Natural disasters caused by climate change can ruin water storage and water infrastructure, leading to water shortages. Additionally, droughts make it difficult to come by water, causing a reliance on neighboring regions, which only worsens the socioeconomic hardships in these areas. Although you may think that floods would be ideal as it is essentially a lot of water, they are far from being beneficial. With water infrastructure taking large amounts of time and financing to repair, it can leave areas susceptible to climate change and worsen the problem of lacking clean drinking water (Claudette 2022). This can also put a massive financial burden on people without disposable income in these areas as they have to choose between making repairs to their water infrastructure or putting food on their table. These issues are worsening and can be very hard to combat. With that being said, some potential solutions already in place provide several reasons to be optimistic.

So, what has been done so far? In terms of contamination, there are several things in place to combat these issues. The first is public education about the dangers of lead pipes. By spreading this knowledge, it has allowed people with proper financial resources to replace these pipes and take themselves out of harm’s way. These pipes can be very expensive so many people can still not afford to replace them. Hence, local governments nationwide have been required to do municipal water testing to clean any contaminants from public sources (Patel and Schmidt 2017). As far as climate change goes, governments around the world and the U.S. Environmental Protection Agency have been establishing stricter regulations on corporations. Furthermore, they both encourage us all to make efforts to reduce our carbon footprint. While this is steering us in the right direction, many believe that it is too little too late (Claudette 2022).

Although some solutions have been put in place, these causes have yet to be resolved and are arguably getting worse. While this is cause for concern, some policies are being put into place and turn into actions being taken in the future to potentially resolve some of these issues. Regarding contamination, the United States Government has proposed stricter punishment for corporations polluting the environment. This would likely deter companies from intentionally polluting the environment and would incentivize them to take further preventative measures in their daily operating practices. There have also been large proposals in terms of how climate change will be addressed. According to the United States White House, Joe Biden established the National Climate Task Force that hopes to reduce and eventually eliminate climate change. Some ways they plan on doing this are by reducing greenhouse gas emissions by 50% before 2030, distributing 40% of federal investment benefits in clean energy to disadvantaged communities, and achieving pollution-free electricity by 2035 (National Climate Task Force 2022). This hopes to combat the racial and socioeconomic side of this issue as well as the causes of contamination and climate change. This is very promising, but the deadlines for these milestones are decades away, so it may not be effective before irreversible damage is done to the environment and water supply.

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With the government, socioeconomic status, climate change, and contamination all playing major roles in the issue of a lack of clean drinking water in the United States, this is a multi-dimensional issue in society. There are promising things being done but this issue is still a daily issue for millions every day in the United States. There needs to be action taken soon by the government, corporations, and each individual to help resolve this issue as no one deserves to go without clean drinking water.

 

 

Works Cited

 

Claudette. “What Causes a Lack of Clean Water?” OASENSE, 18 Apr. 2022, www.oasense.com/post/what-causes-a-lack-of-clean-water.

“National Climate Task Force.” The White House, The United States Government, 30 Dec. 2022, www.whitehouse.gov/climate/#:~:text=Reducing%20U.S.%20greenhouse%20gas%20emissions,clean%20energy%20to%20disadvantaged%20communities.

Patel, Anisha I, and Laura A Schmidt. “Water Access in the United States: Health Disparities Abound and Solutions Are Urgently Needed.” American Journal of Public Health, U.S. National Library of Medicine, Sept. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5551618/.

 

Post-Deliberation Reflection

Overall, I think that the deliberation went very well for my group. Throughout the process, we worked well as a team. We worked well together when it came to brainstorming different problems and potential approaches. Our effective delegation within the group allowed us to complete the work on time with a quality product. As for the deliberation itself, I think that we did a great job. We did a lot of planning before the deliberation so that everything went smoothly and followed a schedule to ensure that the deliberation would be the correct amount of time. Something unique that my group did was put the criteria for deliberation on the chalkboard. This allowed us to reference the criteria throughout the deliberation, which kept all of the discussion on track and relevant. The questions that we asked the class were almost all relevant and brought forward new ideas to discuss. We also provided some input and clarification on our end, which was backed up by research that didn’t necessarily make it into the videos. We chose a controversial and high-stakes topic, which was homelessness in Philadelphia. This led to very contrasting opinions in the class. Our approaches catered to different perspectives, allowing for a more well-rounded deliberation where everyone was included. Being such a controversial issue, as a group I think we did a great job maintaining a civil discussion and having ideas be judged by the criteria and not solely by personal opinions. Although it went well overall, I think there are a few things that we could have improved upon. One is by defining the problem’s causes more clearly. We did a great job addressing the symptoms of homelessness and ending the cycle of homelessness, but we overlooked explaining the root causes in our introduction video. While these causes were explained by us and explored by the class in our deliberation, it would have been helpful to have them in the initial video. Another aspect we could’ve improved on is by being more specific in our approaches. We were very specific in some parts, such as explaining what taxes would increase and by how much, but we generalized who would qualify for these programs. For example, we said that the homeless would have access to work training programs, whereas we should have directly stated that they would also have specialized treatment if they had a disability, children, drug abuse, etc. This meant we initially came across as being potentially ableist since some thought that these groups of people weren’t going to be included until we explained that they were key parts of our approach. As a group we wanted to help as many people as possible and not exclude anyone, so we should not have assumed that people would automatically think that they would be included and explicitly stated so in the video portion.

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Form and Gym Safety

If you have ever been to a gym before, whether as a member or a guest, I am sure you had to sign a liability waiver. The waiver waives the right to hold the gym accountable for any injuries that may occur during your visit. As a gymgoer and an employee at a gym, I have seen countless injuries due to improper gym safety and poor form. If you are planning on going to the gym, it is important to have a good understanding of both before you sign the waiver and blindly get started.

(“Gym Rules” 2023)

General gym safety is crucial when being in a gym. It doesn’t even involve you lifting weights. First, abide by all gym rules. They are there for a reason for these rules and they should not be ignored. One of these rules is usually disallowing gym bags outside of the locker room. This is to prevent people from tripping and potentially injuring themselves. Most gyms offer free day lockers, so I recommend bringing a lock and using them to store your belongings during your workout. Another rule is to put your weights back. Weights are very easily tripped over and can be difficult to notice if you are not paying attention. It takes a few seconds to put them back, so please do. It is also important to always be aware of your surroundings. The last thing you want is to bump into someone lifting hundreds of pounds of weight, potentially injuring yourself and them.

When it comes time to get started there are a few things that you should practice. The first is warming up before lifting weights. It is always a good idea to stretch before a workout. Doing so reduces your risk of injury and will increase your flexibility during the workout. Next, you should use an appropriate weight to do your exercises with. Lifting very heavy weights to look cool is not a good idea and can result in injury. It is also very important to drink adequate water throughout your workout. Throughout my time working at a gym, I have seen almost a dozen people collapse from dehydration, and it is easily avoidable.

(“Proper Form” 2023)

Focusing on your form in the gym is one of the most important things you can do. You should follow the diagrams on machines and watch videos on how to do exercises properly. If you are still curious about how to do something I recommend working out with someone or asking a fitness trainer to assist you. Doing so will allow them to spot you and give you proper training advice.

Although you now have this basic knowledge of gym safety and form, I encourage you to do your research and watch videos as well. You can never be too careful when using gym equipment. That being said, don’t let this discourage you from going to the gym. This should give you more confidence that you know what you are doing before you step foot inside of one!

 

Works Cited

“Gym Rules.” FDL YMCA, www.fdlymca.org/gym-schedule.html.

“How to Use the Proper Form for Weightlifting and Exercising.” How To Use The Proper Form For Weightlifting And Exercising, www.spookynooksports.com/blog/manheim/proper-form-for-weightlifting-and-exercising.

Access to Clean Drinking Water and Socioeconomic Status

The issue surrounding a lack of clean drinking water in the United States is multi-dimensional. It cannot be defined as a single source, nor can a single solution resolve the core of the problem as well as its symptoms. In my last blog, I discussed the government’s role in the problem as well as some policies and actions that they could implement to take more responsibility in resolving it. While this would be a great start, there is much more to this problem. The socioeconomic status of individuals as well as areas plays a huge role in this issue. This is a deeply rooted issue in society that disproportionately impacts certain groups with some having more severe problems from this civic issue. In turn, this makes the issue more challenging to solve, given that one solution will affect people differently based on their socioeconomic status in relation to this problem.

The first part of this problem is the high cost of water, regardless of whether that be tap water or bottled water. Many believe that water should be a human right and it couldn’t be further from that in reality. Water is a necessity when it comes to basic survival, yet 14 million households couldn’t afford to pay their water bill during the COVID-19 pandemic. This was due to the 40% price increase in the last decade along with inflation and layoffs. This issue has large effects on people with low income, forcing them to choose between having drinking water and other necessities, such as heating or air conditioning. Throughout the pandemic, this also led to people being unable to wash their hands and practice regular hygiene since they had either no water or a limited supply of clean water (Sanders 2020). People should not have to wake up and worry if they have enough water to wash their hands or to make it through the day without being ill or dehydrated. A 2019 study by Medical News Today discovered that households without access to clean drinking water were more likely to be in lower-income areas or people of color (Kingsland 2021). For one of the richest countries in the world, especially one that prides itself on working toward equality, this reflects very poorly on them. This is rooted in the capitalistic societies as well as the historical background of the United States, making the solution more complicated. Nonetheless, this should be a priority, especially considering the wealth of this nation. Having clean water removes underlying stress on families, allows many health problems to be avoided, and empowers people to be free of the burden of expensive water bills and anxiety surrounding where they will get water from.

As discussed on the government side of the United States, capitalism has a core place in society and economics. This is even more prominent when it comes to clean drinking water and its relationship to the socioeconomic status of individuals and groups within the United States. Capitalism has allowed private companies to charge extortionately high rates for water, some of which isn’t even clean. While these large corporations rake in record profits, people are forced to go without an essential aspect of life. There is little regulation preventing these companies from taking advantage of people by increasing rates. This has become increasingly present during the pandemic as it has allowed them to use that as justification for high prices. People with low disposable income have been left to decide between food and water as well as go without other necessities. Corporate greed should not be allowed to play such a large role in restricting people in the lower class of the United States from having access to clean drinking water. This responsibility should be placed heavily on these corporations but not all of it can be. Corporations should think more ethically about their decisions to increase prices, but their actions aren’t illogical. They are given the freedom to make heavy profits so their taking advantage of this flaw in the system is not entirely their fault. The United States government and the regulation of businesses need to be revisited. In an attempt to maintain strong relations with these corporations, the United States government has sacrificed the rights of the lower class to give these corporations the freedom they desire. This is unacceptable and more needs to be done to change this injustice.

While this problem is severe and would take years to solve if, at all possible, two key components can be addressed to alleviate some of the resulting issues. The first part of this issue would involve government investing in these low-income areas. Providing a stipend to residents that would be used toward people paying their water bill would allow for much more people to have access to this resource. The government could also invest in greater infrastructure for water and potentially make sourcing the water free in certain areas that would otherwise find it difficult to afford. Another component of this solution would be to increase penalties for corporations that are practicing price gauging or charge unfairly high prices. Doing so would make clean drinking water much more affordable to the public, while still allowing corporations to make a profit and be successful

While the government as well as socioeconomic status plays a massive role in this issue and is at the core of the issue. With this being the case, there is substantial reason to be optimistic about the direction we are moving in as a nation. In the next blog, I will discuss some of the remaining issues at the core of this issue as well as some potential solutions that could mitigate some of the harmful effects.

Government is just one aspect of this problem that affects millions of people every year nationwide. In the next few blogs, I will be discussing the other root causes and effects of this problem.

 

Works Cited

Kingsland, James. “The Impact of Water Poverty in the United States.” Medical News Today, MediLexicon International, 22 Apr. 2021, www.medicalnewstoday.com/articles/how-water-poverty-impacts-public-health-in-the-us#Americas-hidden-water-crisis.

Sanders, Bernie. “Clean Water Is a Human Right. in America It’s More a Profit Machine | Bernie Sanders and Brenda Lawrence.” The Guardian, Guardian News and Media, 23 June 2020, www.theguardian.com/us-news/commentisfree/2020/jun/23/clean-water-should-be-an-american-human-right-not-a-government-profit-machine.

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