Walking is the perfect way to get active and it is THE exercise for people of all ages. It is super simple and extremely beneficial in so many ways. A 20-minute walk a few times a week is a great way to lose weight, enhance your stamina, increase cardiac health and get more physically active.

It is a great way to lower your blood pressure, risk of diabetes and cancer. Walking can help you to balance muscle weakness and improve circulation.


Enhance Endurance

How to enhance your endurance?

If you are looking for a way to slowly enhance your stamina and endurance, walking is an excellent way to start. Walking will not exhaust you until the end, but it will keep your circulation going. Over time, your body can adjust and you can gradually increase your walking speed and distance.

Whole-body Workout

What is a good whole-body exercise?

You keep your whole body moving and your gaze focused. You do not over-exhaust your body, but you get tremendous benefits. You can align your spine slowly and persistently.

Lose Weight

How to lose weight?

Walking is one of the simplest and most effective ways to lose weight. 20-minute walks will help you to burn calories and turn fat into muscle mass. If you can include a daily walk into your routine, you will soon see results. You will keep your metabolism active and therefore are more likely to lose weight.


If you are not familiar with walking long distances or if you want to start your ‘walking journey’, take it slow at the beginning. We have gathered some beneficial walking tips for you to make the best out of your walk.


Before you go out for a walk, it is vital to warm up the joints. Simple movements and rotation in the joints can get the circulation going and might prevent injuries. Your ankles, knees and hips will thank you for a short warm-up.

Stretching before running


Stretching is another great way to get started. After mobilising the joints, stretching exercises for your quads, calves and glutes will do you the world of good.

Correct Footwear

Sensible shoes and socks are vital to have a pleasant walk. It is beneficial to prepare the heels and balls of your toes with zinc oxide tape to prevent bruises and blisters.

Correct Technique


Breathing is crucial to have the most effective benefits from your walk. Try to extend each inhale, and exhale over several steps. Even the break between an inhale and exhale can cover some steps. On your inhale make your stomach large and soft. On your exhale, squeeze the pelvic muscles and glutes together as you would like to push out all the air.


Let your arms swing freely and at a steady pace. Try to add a slight rotation to your spine with each swing.

Visualise a rope is pulling you from your centre (2-finger width below your bellybutton).


Try to relax and keep a natural rhythm. When you add wide steps, you can have an extra stretch through the front side of your body.


Do not let your feet stomp on the ground. With control, put the outside of your foot on to the ground and let the balls of your foot come to the ground. Let your weight slowly come to the inside.

Start slowly

Start slowly in the beginning. As soon as you feel warmed-up, you can increase your walking speed. Your muscles should be well prepared for more action.


Never forget  to drink enough water.

Cooling off

After a long walk, it is great to do some stretching exercises for the legs. Implementing a foam roller will reduce muscle pain in your quads and calves.


Walking is healthy in so many ways. Never underestimate the power of walking. It can help to reduce health conditions like high blood pressure, too much weight, cardiac problems, risk of diabetes and cancer. Take it slow but keep on moving.

We are pleased to announce and share that Meglio will be working with Dee Opp Yoga. Dee is a talented Yoga instructor and she will be bringing her online classes to the Meglio Facebook page over the coming weeks. Like Meglio on Facebook and watch the videos live.

Alternatively, you can watch a recorded version of the class here:

Class 1 – Yoga Class for Beginners

Not feeling like you are ready to conquer the world as soon as you wake up? Having troubles getting out of bed or feeling grumpy in the mornings?

Conquer your tiredness in just 5 minutes! Start your day with an easy wake-up routine to make the best out of your day.

For some of us, it might seem impossible to get out of bed and feel fresh and energised for the day ahead.

As you slowly build up a routine, you will soon feel the benefits and might forget about that morning cup of coffee you used to rely on.

Your muscle memory can force your body into certain postures during the day, right through to your sleeping position. For example, if you are someone who is used to sitting at a desk for long periods during the day, your body tends to keep a 90° angle in the hips during the night as well (embryo pose). This, on the other hand, leads to tensions in muscles and ligaments, stiffness in joints, drowsiness and many more.

If you are looking for an easy and effective way to release morning stiffness, tensions, neck and back pain and sleepiness get started with our quick 5 minutes wake-up routine.


Better mood

How to improve mood? Exercising is a perfect remedy for stress, mild depression and overall discomfort. Your brain produces endorphins during training, which make you feel good and reduces anxiety thoughts. Morning exercises are a great way to start the day. It can give you a positive outlook for the whole day.

Feel more energised

How to feel more energised? Frequent exercising in the mornings is an excellent way to boost your circulation. A better circulation assists you with better nutrients supply and more oxygen to your blood. As a result, you feel more energised, focused and relaxed. Mainly, work-outs in the mornings help you to feel good throughout the day.Better sleep

How to improve your sleep? It is assumed, that getting up early and therefore being more exposed to natural light, can help to get in touch your circadian rhythm. It may help to increase melatonin levels, which is vital to have a restful night. Morning exercises are supposed to increase the possibility of deeper sleep and fewer wake-ups during the night.


Get in a good mood with the following simple exercises powered by Meglio.

1 Head-to-toe stretch

As soon as you wake up, stretch your arms overhead and lengthen your whole body from the top of your head to the tip of your toes. Keep this beautiful stretch for 5 long breaths.

2 Hamstring stretch

Lift your right leg and interlace your fingers behind your thigh. In the beginning, keep your knee bent. Pull your thigh closer to your chest and simultaneously try to extend your knee. Keep it soft here, no rush. Enjoy a slight stretch through your hamstrings and take 5 breaths. When you are ready, take it to your left leg.

3 Knee rock

Bend your knees and keep your feet together and flat on the bed. Extend your arms to your sides. Let your knees now slowly and in control fall to your right side. Bring it back to the middle and rock to the left side. This is a great way to loosen up your lower body and to add a soft twist to your spine. Repeat 5 times to each side.

4 Chest stretch

Get seated on your bed either in a lotus position or with your feet on the ground. Interlace your fingers behind your back. Squeeze your shoulder blades together as you extend your arms back. Your chest comes naturally forward. Keep your spine straight and tilt your head slightly back, like you would look up to the sky. Take care of your neck and enjoy 5 beautiful long breaths.

5 Side stretches

Get seated on your bed in a lotus position or with your feet on the ground. Interlace your fingers over your hand and extend your arms. Keep your spine straight and your shoulders down. On your inhale, lengthen through your spine and arms and on your exhale tilt to your left side. Keep your lower back in a neutral position and try to move from the thoracic spine. You will feel a gentle stretch in your right side. Keep it there for 5 breaths and if you feel comfortable, go deeper with each breath. Bring it back slowly and repeat on the other side.


Enjoy the benefits of a quick and easy wake-up routine. According to the NHS, morning exercises can help you to feel more energised throughout the day. Forget grumpiness and low energy levels in the mornings with this effective wake-up routine.

Millions of people are now stuck at home after the outbreak of the coronavirus. Due to the nationwide lockdown, most non-essential businesses are closed and many of us currently have no access to our usual gyms or training studios So we have to hold on a little longer..

Sometimes, it is not easy to switch to a home workout routine. Staying healthy and in shape during quarantine is very manageable however. Make use of our handy workout videos, even if you have limited space or time, there are lots of great tools to help you exercise during the quarantine.


Add variety

Looking for some variation in your fitness routines? You can bring great variety in your workout by adding and implementing new tools that expand the possibilities of your movements. Fitness tools can boost your creativity and inspire new moves. Feel muscles you didn’t know you have!

Train at any time

Only have time when children are taking a nap? Are you able to manage time in the home office yourself? The best thing in home workouts is you can do it at any time. This may be tempting to delay it or shift it to another day. You don’t have to run marathons. Just take a couple of minutes each day to better yourself. Sticking to a routine can help immensely to feel less stressed.

Easy to store

Want some handy exercising tools? Fitness equipment does not have to be heavy, bulky or expensive. We at Meglio have put a useful home workout bundle together that target every muscle in your body. It is super light and easy to store at home.


Grab your bundle and get started with our little sequence to make you feel better.


Place a resistance loop around your thighs above the knees. Come down to all fours with the shoulders over the wrists and the hips over the knees. Step your legs back and make one straight line with your body. Engage your core and tap your right knee to the ground. Bring it back and alternate (tap your left knee to the ground and back). Begin with 8 taps on each side. To modify, come down to your elbows.


Get seated on your mat and place a foam roller horizontal behind you. Bend your knees and slowly come down on your back. Interlace your fingers behind your head and keep tension in your body. The roll should now be underneath your thoracic spine. On your inhale, with control and your core engaged, press your heels into the ground and lift your hips. On your exhale bring your hips down. Repeat 10 times.

EVA Foam Roller 45cm and 90cm


Grab a hand massage egg and pinch it between your thumb and index finger. Keep your finger joints slightly curled. Never overstretch your finger joints!! Pinch 10 times with your index finger. Now, switch to your middle finger and pinch 10 times. Repeat with your ring finger and pinky. When you are done, turn to your other hand. You might feel some tension after exercising. Use the hand massage egg to roll the balls of the thumbs afterwards.

Hand Therapy Massage Eggs


Place a resistance loop around your thighs, close to the hips, and lie down on your mat. Bend your knees and place your feet flat on the mat. Extend your arms down and grab the loop with your hands. On your next exhale press your heels into the ground and lift your hips. Keep your hands on the mat. On you inhale come back to starting position. You should feel a gentle resistance in the loop. Repeat 15 times.


Lie down on your mat. Bend your knees and place a Pilates band around the sole of your right foot. Grab the ends with each hand. Slowly extend your right leg and bring it closer to your chest. Feel a nice hamstring stretch. You can easily play with the intensity of the stretching by keeping your knee slightly bent or increase resistance with your hands. Take 5 delicious breaths and take it to the left side. You should feel the stretch in your muscles and not your joints!


Get started with Meglio and experience the countless possibilities that come with our home fitness bundle. If you want to relieve back pain or looking for a workout that keeps you in shape for your next climbing adventure, feel free to browse our website for inspiration.

Home Fitness Bundle

Our modern lifestyle demands a lot from our body. Rushing from A to B, sitting down for hours upon hours in front of the Computer, Laptop, TV, Smartphones and so on. All of these components can contribute to increased stress levels, muscle imbalances, tight knots, poor circulation, decreased cognitive function and most of all, pain. Nearly everyone has suffered from back pain to some degree once in their life. There are various factors which can cause back pain. Incorrect working posture, malnourishment (too little vitamins), inadequate hydration, to name a few can cause a stiff and inflexible spine.

As some might know, spinal mobilisation is a form of manual therapy and is a way to work on the spinal range of movement actively through specific exercises. Get fit and activated with Meglio.


1. Increases flexibility

How to increase flexibility in the spine? Active spinal mobilisation assists in improving your spine flexibility. Muscles, ligaments and tendons around the spine and its joints, especially the area around the costovertebral and costotransverse joints (joints between ribs and vertebrae) will experience enhanced ROM and flexibility.

2. Enhances joint function and improves the nutrient supply

What can I do to improve spinal joint function? Due to increased flexibility in the areas around the joints, essential nutrients can be transported more efficiently. Capillary vessels will have more space to deliver crucial components and help to detox those areas even faster.

3. Eases muscle spasms

Is there a way to ease muscle cramps? Spinal mobilisation can help to increase blood circulation in affected muscles areas. Improved blood flow, in combination with active stretching work against muscles spasms and cramps, can lead to significant pain relief.


The following exercises show a variety of the ways that you can stretch out and mobilise the spine. GOLDEN RULE: Do not rush a movement and make sure not to feel any stabbing pain. Work with your breath and get fit with Meglio.


Take a seat on a chair, place your legs about hip-width apart and keep your feet flat on the ground. Bring your right hand to your left shoulder, cross your left hand over and bring it to your right shoulder. Squeeze your pelvic muscles to create a strong foundation. Straighten your spine and bring your shoulders down and away from the ears. Take a few deep breaths here. That is your starting position.

On your exhale, bring your chin towards your chest and bow your thoracic spine down. Make sure not to move in the lumbar spine the entire exercise. On your inhale come back to starting position in a controlled motion. With each breath, try now to get a little bit further. Repeat 10 times.


Take the starting position, as mentioned in #1. Fix your gaze to one point in front of you and start by tilting your shoulders from left to right. Alternate. Your head and your lumbar spine should not move around. When you feel ready and safe, make small and quick movements and wiggle your thoracic spine from left to right and vice versa. Try at least to wiggle 30 seconds.


Take the starting position, as mentioned in #1. Fix your gaze to one point in front of you and start rotating the thoracic spine back and forth in minimal movements. This time you can try to bring the movement slightly towards to the lumbar spine and back up again towards your neck. 1 minute.


Lie down on the ground on your right side. Bend your knees to a ninety-degree angle. Straighten your arms and place the arms out in front of you with the palms facing each other. Slowly lift your left arm and try to reach behind you. Follow your hands with your gaze. You should feel a stretch and a twist throughout the spine. Take it slowly back to starting position and repeat. Try to go deeper into the stretch each time you reach back. Repeat 10 times and take it to the other side. Ensure your hips and pelvis are pointing forward the entire exercise.


Anchor a resistance band to a door handle and place a chair in front of it. Get seated with your knees about hip-width apart and your feet flat on the ground. Grab the resistance band with your right hand. Make sure to feel a slight resistance. Sit straight and keep your elbow tucked to your side. Keep your hips pointing forward and slowly, on your exhale, rotate to your right. Your gaze is following the movement. On your inhale come back to the centre. Repeat 10 times and take it to your left side. You can modify this move by bringing more or less resistance to your band.


There are numerous ways to decrease and potentially mitigate risks of back pain through active spinal mobilisation. Stiffness and inflexibility in the spine are a widespread issue nowadays. It is rumoured, that approximately 60% of today’s back pain occurrence is due to insufficient water intake. Make sure to hydrate well and keep on moving.


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8 Ways To Stay Calm & Healthy During The Quarantine ????‍♂️ Most of us are now facing the reality of restructuring our daily life to fit in with the current situation. It’s vital to stay physically and mentally focused during this period. Finding time to recenter and make your health and wellbeing is imperative! But, staying at home doesn’t mean you have to sit on the sofa for days on end watching TV. It is an excellent opportunity to redefine your routines and take time for things you have always wanted to do or could never make time for previously. At Meglio, we want you to make the best out of your new situation and to focus on the good things. We’ve made a list of our top 8 ways to stay calm & healthy during the quarantine: ???? Stick To Your Routines ????‍♂️ Home Workouts ???? Maintaining Hobbies ????‍???? Keeping Your Mind Active Find the rest of our top tips and the full post on the Meglio Hub – Link in bio ???? #NHS #NHSLondon #StaySafeStayHome #coronavirus #covid_19 #homeworkout #workout #stayathome #workfromhome

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The Meglio Grid is quite a diverse product considering its low price. Thanks to its “Matrix” technology, it has three textured areas that focus on different massage methods across the body, right from quads to shoulders. What’s more, Meglio throws in a handy starter guide to help you use it correctly.

Best for beginners

Laurence Plant is specialist chiropractor and clinic manager at Henley Practicea multi-discipline sports injury clinic based in HenleyOnThames. The clinic has a diverse team of practitionersensuring they offer the highest standard of evidence-based care to all clients. The clinic covers a wide range of treatments, with a primary focus on swim, bike and running related injuries and performance. 

Physiotherapy Expert


Neck Anatomy 

The muscles of the neck are a hot topic within anatomy circles and with more than 100 muscles in your neck, head and face area, it’s vital to keep them all functioning properly. The neck itself plays crucial role in supporting your head and consists of seven vertebra which hold up the skull. Central to the neck is the spinal cord, where nerves exit at each level and travel further down to innervate the rest of the body. The nerves that exit the neck from the side, form the brachial plexus and travel down under the clavicle to your shoulders and arms. 

Anterior to the neck is the collar bone (clavicle), posterior to the neck is the shoulder blade (scapula) and lateral to the neck is the acromion. Anteriorly, the sternocleidomastoid muscles go from behind the ear, diagonally down to the sternum. Posterior to the neck are the upper trapezius muscles, which attaches on the vertebra of the neck, connecting the scapula, clavicle and ribs. Another posterior muscle called levator scapula, goes from the upper and inner corner of the scapula to the top of the neck. On the lateral part of the neck are the scalene muscles. The scalene muscles act as accessory muscles of respiration and perform flexion at the neck. 

Supported and protected by muscles which generally go from the scapula, up to the vertebra in the neck and some attaching onto the back lower area of the skull (occipital). They allow the head and neck to rotate, flex and extend, and also act to prevent excessive movement. The sternocleidomastoid muscles on the anterior of the neck help with flexion and rotation. 

There are also a few large muscles on the posterior compartment of the neck; the trapezius and the semispinalis capitis. The trapezius muscle helps with your posture and is used to help rotate the neck, and also to shrug and steady the shoulders. The scalene muscleslocated in the anterolateral part of the neckextend from the vertebra to the first two ribs. These muscles help with flexion and side flexion of the neck. The longus capitis muscle is a deep anterior muscle that runs in front of the cervical spine, used for stabilisation. 


Upper Crossed Syndrome 

Upper crossed syndrome is a posture that develops when the muscles in your neck, shoulders and chest become deformed. Typically, this due to an imbalance in the muscle ratios of the upper body. This leads to your shoulders becoming rounded forward (protracted) and the head leaning in a forward positionUpper crossed syndrome is very common in runners who have a tendency to lean forward, rather than maintaining tall posture from the hip up. This places excess strain on the muscles of the upper shoulders, upper trapezius, levator scapulae and surrounding musculature. 


  • Poor posture – Constant sitting at desk/car, slouching 
  • Incorrect body alignment 
  • Running on hard surfaces 


  • Pain/ache in your upper back and shoulders 
  • Pain/ache in the back of the neck 
  • Limited range of motion in your neck and shoulders 


  • The best way to treat upper crossed syndrome is through exercise and postural changes. A few simple exercises daily can help relieve stiffness and soreness. 
  • Relieve tension in the levator scapulae by using a lacrosse ball against a wall or on the floor to breakdown the trigger points. #
  • It’s important to stretch the pectorals, allowing the shoulder to be pulled back into better posture (retracted). 
  • A sports massage can be a great aid when aiming to decrease muscle tension. 


  • Postural strength training is key to develop the lower scapular stabilisers and can be done with the use of a Meglio resistance band. 
  • Foam rollers can be used to increase thoracic extension; therefore promoting better upper body posture. 
  • Develop strength in the deep neck flexors so that the posture of the neck is straighter and removes the tendency for the head to be carried in an anterior position. Lay on the floor, place a small block under the back of the head and practice gently tucking your chin towards the floor. When done correctly, you will feel the muscles deep under your chin react and it will feel as though you have developed three chins! 

Resistance Bands Neck Pain

Breathing from your shoulders 

If breathing occurs from the upper shoulder area, it leads to repetitive elevation of the upper shoulder girdle. This in turn creates excessive tension in the upper shoulder musculature and can lead to compression of the brachial plexus. Breathing during running should occur predominantly from the diaphragm and lower ribs and will only result in upper shoulder activation at the extreme effort intervals. 


  • Inefficient breathing style 


  • Pain in the upper shoulderand neck muscles 
  • Pain around the front of the neck to the collar bone (clavicle) 
  • Radiating discomfort that can travel into the arms and as far as the hands (brachial plexus compression) 


  • Relieve tension in the upper shoulders using self-release massage techniques like a lacrosse ball or foam roller. 
  • Stretch the muscles of the anterior neck 
  • A sports massage can be a great aid when aiming to decrease muscle tension. 


Train to breath from your diaphragm. Lay on the floor and work on drawing your breath into the base of your rib cage and stomach. Place your hands on your stomach, so that you can feel it rise up and down as you inhale and exhale. This can then be practiced in a seated and standing position, before executing while you run. 


Looking for new inspiration during times of self-isolation?

The days seem to get more and more chaotic, and it can be quite challenging to stay happy and motivated. Studies have already shown that about 20% more chocolate has been consumed since the quarantine/self-isolation emerged. Chocolate can work as a short term fix, but long term, we need to focus on exercising and staying fit.

In this feature, we look at how you can keep a toned, slender waistline whilst isolating at home.

The oblique muscles need to be targeted to help form a slender and firm waist. Firm obliques not only look great, but they also support the back muscles and the entire body posture. This can prevent pain, especially in the lower back and shoulder area.

When the torso is rotated, the back, shoulders and core muscles on each side are contracted and stretched simultaneously. Especially for desk workers, rotating mainly from the shoulder area rather than twisting the whole spine. This is one of the reasons for getting severe tension in the shoulders and neck.


Have more energy

How to increase your energy levels? Feeling sluggish and tired? By targeting the oblique and core muscles, you can activate areas in your body that assist in balancing energy levels. Since waist exercises help to improve body posture immensely, circulation can be improved, which leads to enhanced energy levels.

Be more focused

How to get more focused? With better body posture, the cerebral fluid can run up and down the spine evenly. This means that the brain is well nourished. It is easier to focus and more comfortable to keep attention. Paired with a healthy diet and sufficient hydration, which also supports brain health, you can increase the benefits quickly.

Kidney Health

How to improve kidney health? That’s an exciting benefit, but as long as you don’t have any contraindication to do specific movements, waist exercises can assist your kidney function. Targeting the oblique and core muscles, you can actually support your kidney health. Steady movements paired with contractions and stretching help the kidney function.


Grab a resistance band and a resistance loop to start your journey towards toned waist. Be sure to keep an eye on your posture and alignment to prevent any damage. Always listen to your body.

1 Pull & Rotate

Anchor a resistance band around a door handle and place a chair about half a metre away. Get seated on the chair and grab the ends with each hand. Align your spine and keep your shoulders back and down. Keep your elbows down by your sides and take up a slight resistance in the band. On your inhale, rotate to your right side. Keep your right arm down as it is and extend your left arm out. If it is possible, look behind your back. On your exhale, come back to the centre. On your next inhale, take it to the left side. Repeat 10 times on each side.

2 Overhead Side Stretch

You are in a standing position with a straight spine. Grab a resistance loop or resistance band with your hands. Extend your arms overhead and keep your shoulders back and down. Activate your core and keep a slight resistance in the band. On your inhale, extend your arms further and on your exhale, tilt from your thoracic spine to your right. On your inhale, come back to the centre. Repeat 10 times on your right side. When you are ready, take it to the left side 10 times. Make sure you do not overarch your lower back here.

3 Floor Plank

Come down to all fours with your shoulders over your wrists and your hips over your knees. Activate your core and align your spine as you come down on your forearms and your feet. Activate your core and stay strong. On your inhale, tilt your right hip towards the ground without compromising your body tension. On your exhale come back to the centre. On your next inhale, tilt your hips to the left side. On your exhale, back to centre. Repeat 5 times on each side. This pose requires a bit of strength, take it slow and pay attention to your spine.

4 Walking On Clouds

Lie down on your right side. Make sure your body is one straight line. Place a resistance loop around your calves. Extend your right arm over your head and let your head rest on it. Place your left arm in front of your chest for stability. Point your toes and walk your feet along with the spot. Make wide steps, as you would walk on clouds. This pose might feel a bit awkward in the beginning, so make sure you put a soft, flat pillow under your hips. ‘Walk’ 10 times, turn to your left side and repeat.

5 Leg Lifts

Lie down on the ground on your right side. Place a resistance loop around your calves. Extend your right arm over your head and let your head rest on it. Place your left arm in front of your chest or on your hips for stability. Flex your foot and lift your left leg as far as it feels right for you. Repeat 10 times on each side.


Want to have a slender waist? Working your obliques and core is excellent to have a slim waist. But having a good body posture is even more beneficial to your overall well-being. Keep it up and hang on with Meglio.



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8 Ways To Stay Calm & Healthy During The Quarantine ????‍♂️ Most of us are now facing the reality of restructuring our daily life to fit in with the current situation. It’s vital to stay physically and mentally focused during this period. Finding time to recenter and make your health and wellbeing is imperative! But, staying at home doesn’t mean you have to sit on the sofa for days on end watching TV. It is an excellent opportunity to redefine your routines and take time for things you have always wanted to do or could never make time for previously. At Meglio, we want you to make the best out of your new situation and to focus on the good things. We’ve made a list of our top 8 ways to stay calm & healthy during the quarantine: ???? Stick To Your Routines ????‍♂️ Home Workouts ???? Maintaining Hobbies ????‍???? Keeping Your Mind Active Find the rest of our top tips and the full post on the Meglio Hub – Link in bio ???? #NHS #NHSLondon #StaySafeStayHome #coronavirus #covid_19 #homeworkout #workout #stayathome #workfromhome

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