Exercise and Fitness Discussion

The Cutest Visor To wear When working Out outside hi

May 7, 2023 by hqel 0 Comments

Hello! pleased Friday! I just registered for the PCRF half Marathon coming up March 29th in Irvine, CA!!

There is a bike race on the 28th as well as a 10k run or 5K walk OR half Marathon on March 29th.
MY newest VIDEOS

Unorthodox book as well as Netflix evaluation
Review of the book & Netflix series – Unorthodox. A great listen – book, podcast as well as visual home entertainment evaluation series.

More Videos

0 seconds of 7 minutes, 28 seconds

Next Up
Marathon training Day 3
00:51

Live
00:00
08:21
07:28

You can get 10% off any type of adult race with code: RUNEATREPEAT

Okay. When I get a craving for something it’s like crazy as well as I have TO eat THAT FOOD ASAP. typically I just go out as well as purchase it however yesterday I desired potato salad however didn’t want to purchase the common container o’ potato salad that they offer at the store.

Plus, let’s be truthful – store purchased potato salad is NOT GOOD. They utilize miracle whip as well as put a lot of strange stuff in it. I only like my fam’s potato salad.

All my aunts as well as cousins make it that exact same method = potatoes. mayo. Camiseta Borussia Dortmund small bit of celery. eggs. salt as well as pepper. that reddish season salt.

And I like it.

So last night I really made potato salad for one to satisfy the craving. great phone call Monican!

Potato Salad for One Recipe

{serves one Monican or two typical people as a side}

1 potato

2 eggs

mayo

salt as well as pepper

green onions (because I didn’t have celery)

Directions: Rinse the eggs as well as laundry the potato. Chop potato into inch sized cubes as well as put in a pot of water with eggs. give boil. let boil for 2.5 minutes as well as then eliminate from heat, top with a lid as well as set aside for 10 minutes to continue to cook. Drain. Rinse eggs under great water. Peel.

Mix potato with mayo, season with salt as well as pepper. add eggs. top with eco-friendly onion.

Be happy of yourself for not eating a whole tub of potato salad at house on your couch while viewing truth TV.

But, likewise be a bit ashamed of yourself for hard-boiling 4 eggs since you meant to save two for tomorrow however ate them all.

Now let’s talk adorable physical fitness gear…

Saturday morning I took a good long walk to get some coffee as well as a treat. because I had the marathon coming up I was taking a mini-rest day, however still wished to get a bit activity in my day. So, I used something that was comfy to relocation in, however still a bit adorable as well as girly.

A rep from Camiseta Selección de fútbol de Australia the Adidas Golf line really contacted me just recently to provide their line a whirl. even Camiseta Selección de fútbol de Uruguay though I don’t play golf, I do:

A.) want to take it up since I online near a golf program that I run by all the time.

B.) like preppy gear this this sleeves storage tank with a collar. (Thank you years of Catholic institution uniforms.)

C.) appreciate an attire that is comfortable, however not full on sweat pants.

I’ve already been using the Adidas visor to run. however tried out the other gear this weekend.

And this beautiful morning I was sporting the full zip jacket in remove aqua / layering storage tank in white / as well as this fundamentals skort really had some legitimate shorts connected underneath.

(My huge grievance with running skirts is the shorts beneath are commonly as well short as well as would cause chafing the shorts under this are long sufficient that it wouldn’t.)

Anyway. It’s comfy as well as fun as well as that’s what matters, right?

Then, I ate bagels as well as drank iced coffee as well as didn’t even spill any type of on my new gear. Winning.

Also, I’m kinda happy of myself that I discovered a rubberband that matched the Adidas visor! Boom.

Question: Hat or Visor? Vote!

Do you wear Running Skirts?

Visor all the way!

I do, however I’m extremely picky about them.

SEND ME THE WORKBOOK

Save

Sharing is caring!

MailShare

Uncategorized

2 x Mr. Olympia Franco Columbu, RIP

May 6, 2023 by hqel 0 Comments

by Christian Duque

When the news that Franco Columbu passed away broke out, many of us in the world of bodybuilding as well as physical fitness were hoping it was a mistake. You know…there’s so much fake news now, with clickbait dominating the scene; however, when we saw the message from Arnold, that sealed the deal. My heart sank as well as everybody who I told here, at the NPC North American Championships, were in the exact same boat as me.

You see, Franco is one of the biggest bodybuilders of all time. like Arnold, his very first name is all that’s needed. everybody understands Franco; it’s like his whole life was in a freeze frame of the movie Pumping Iron. nobody can ever fail to remember that movie, they can’t fail to remember the camaraderie between him as well as Arnold, as well as they can’t fail to remember exactly how he assisted a Sardinian motorist who couldn’t get his cars and truck out of a tight spot. There’s likewise his two huge Olympia wins – the definitive win in the 70’s as well as the extremely questionable win in 1981. few can fail to remember his fantastic feats of strength!! exactly how many guys do you understand of, who will walk with a refrigerator on their back, just to prove their unquestioned, unrivaled strength?!?!

Franco was a tried as well as true legend, a guy who didn’t understand quitting. He excelled as a bodybuilder, he excelled as a powerlifter, as well as he excelled as a board licensed chiropractor. whatever he did, he was successful at. From training his physique, to building muscle, to earning accolades as well as honors for his celebrated acting roles, many together with his buddy, Arnold.

You know.., when you stop to believe about Pumping Iron, a great deal of it was bullshit. The hiding of personal items, the rivalries, as well as even a few of the humor was totally scripted. It wasn’t supposed to be a movie about bodybuilding, it was supposed to be a film that entertained, together with a loose bodybuilding theme. There was one extremely authentic element to that movie, however, as well as it was the close friendship – really, the brotherhood – between a young Austrian bodybuilder as well as a Sardinian one, who satisfied in Munich some 54 years ago. Camiseta PSV Eindhoven Everything, from the moment they met, to hitting it off, to coming to America as well as doing strange tasks (like bricklaying), that was all true. These guys were two peas in the exact same pod; they liked bodybuilding as well as they’d never leave it.

Franco’s work principles was unparalleled. He liked his fans as well as he liked fitness. I’ve seen Franco with the fans many times as well as you might always tell he cared for them greatly.

One thing I always respected was his unwavering loyalty to Arnold. In many genuine ways, you can truly tell a man’s character by the method he is with his good friends as well as family. To me, I always believed it extremely honorable exactly how close those two were as well as that’s why when I checked out Arnold’s comments, it not only assured me of the veracity of the news in question, however truly kicked me in the heart, as well. I can’t even begin to grasp Arnold’s sense of loss. It must be like what we’re all feeling, compounded by 10.

That being said, Franco’s spirit will online on, largely with Pumping Iron as well as Arnold. The reality of the matter is, most people never satisfied either one of them, however that movie has meant so many things to so many people. There have been countless movies, documentaries, as well as series that have tried to recreate that vibe (some even so audacious as to do it better), however like Ric Drasin commonly says, those times will never be repeated again. We may have many excellent bodybuilders, new Mr. Olympias, we may even someday see somebody break the records set by The totally remarkable Lee Haney as well as The huge Nasty Ronnie Coleman, however they still won’t increase to the level of a Franco or an Arnold. In fact, even guys from that era, they as well weren’t on that level. To be totally honest, the biggest names of that timeframe, the guys who truly emerged as mini deities from that movie, were Arnold, Franco, as well as Lou. Those three guys have one of the deepest, longest running, as well as most important forces in the sport. Their legacies as well as the sport of bodybuilding will permanently be intertwined. Franco’s memory will be a living one, it’ll be a flame that never goes out, even as we speak, a youngster is watching Pumping Iron for the very first time, they’re determining with Franco over everybody else in the movie, as well as they’re wanting Camiseta AS Monaco to comply with in his footsteps.

I’d like to offer my condolences to Franco’s household as well as friends, as we state Camiseta Selección de fútbol de Francia goodbye to the very best known, most respected, as well as most important giant killer the sport of bodybuilding has ever had. RIP / QEPD

Sports And Fitness

Jackson walker attorney Re-Elected to world Rugby’s executive as well as policies Committees

May 5, 2023 by hqel 0 Comments

Jackson Walker’s Bob Latham has been re-elected to one more four-year term on the world Rugby executive Committee, on which he has served as a member because 2011. In addition, Latham was reconfirmed as Chair of the policies Camiseta Watford FC Committee, a setting he has Camiseta Feyenoord held because 2012.

Based in Dublin, world Rugby is the Camiseta Newcastle United worldwide federation for rugby as well as is run by a 51-member Council, which sits in may as well as November each year. Latham is the second-longest serving member of the 9-member executive Committee.

Latham has established nationally acknowledged experience in the areas of media legislation as well as intellectual residential property litigation as well as chairs both method areas at Jackson Walker.

Athletic Commissions should Not disregard profound brain Trauma

May 5, 2023 by hqel 0 Comments

yesterday I questioned the Wisconsin department of safety and professional Services’ decision to uphold a win by Ben Rothwell after he evaluated positive for elevated TRT. Dr. Johnny Benjamin was quick to identify a much more essential issue, the fact that a licence was issued in the first place.

Rothwell was given a Therapeutic use exemption for Testosterone Replacement Therapy. While there is a live argument about Camiseta Feyenoord whether a fighter needing TRT in purchase to address an underlying medical condition ought to ever be cleared to fight, Rothwell’s situations are particularly troubling.

Rothwell explained that his low testosterone was a result of hypogonadism which was caused by historic brain trauma. He is quoted as follows:

“I had applied for TRT after an endocrinologist and Wisconsin athletic doctors diagnosed me with hypogonadism. They felt it was caused by a automobile crash in 1999 that left me with severe head trauma and in a coma. doctors told me TRT was something that could stop the hypogonadism from degrading my body.

Dr. Benjamin raised the following issues through twitter:

As Dr. Benjamin discusses “If a fighter suggests that his considerably low T is the result of years of head trauma sufficient to cause brain (pituitary) damage, then the fighter ought to not be cleared for competition due to significant Camiseta Nagoya Grampus brain injury.”

Athletic Commission’s exist to regulate combat sports first and foremost for participant safety. Taking a look at the Wisconsin department of safety and professional Services, they are tasked with licencing combatants and pursuant to SPS 196.01(3)(i) are expected to deny a licence to any applicant who “Is not physically fit to engage in professional mixed martial arts competition“.

Brain trauma is cumulative. Negative MRI’s and CT scans are not conclusive proof that a fighter is fit to be licensed. If a combatant, by self admission, sustained historic brain trauma of such severity that there are lingering health consequences over a decade later with objective diminished capacity an athletic commission is on questionable footing if they choose to licence such an applicant.

Get Waisted challenge

May 3, 2023 by hqel 0 Comments

It’s the weekend and I’ve been living eating it up way too much! here are the highlights:

MY most current VIDEOS

High Achiever – good listen book Review
High Achiever by Tiffany Jenkins book review. quick review of the new memoir of a drug addict’s double life. read by the author.

Easy book to listen to while running, eating or whatever else people do.

More Videos

0 seconds of 6 minutes, 12 seconds

Next Up
Athleta Running Shorts Review.mp4
08:21

Live
00:00
08:21
06:12

First there was the “Get Waisted” challenge. Smarterita sent me a bottle of their low calorie margarita mix and the SkinnyGirl Margarita. The challenge was just to try both and see which I prefer. Smarterita was the winner

Both of these are terrific options Camiseta Selección de fútbol de Catar for low calorie margaritas. I love that I can still take pleasure in an adult beverage while trying to maintain a healthy weight!

Then, I checked out my Grams and took her some fruit from the ‘bionicos place’.

It’s a fruit salad with condensed milk and good stuff…

Dinner was from a local taco place. That would be Carne Camiseta River Plate Asada fries to share with the group…

Sunday morning pancakes…

Back to a healthy balance tomorrow

SEND ME THE WORKBOOK

Save

Sharing is caring!

Mail

keep opting for these:

15 fast Pre Run Snack Ideas

What to eat before you run and When to eat. 15 fast pre run snack ideas for new runners and training for a half marathon

Is chocolate Milk the best recovery drink with Jason Karp Podcast 112

What must you eat and drink after a run or workout? Is chocolate milk a good recovery drink for runners? talking to an

The utmost Running workout Program for ALL Levels

best Running plan for beginners, new runners and fun run training. 12 Week 5K 10K and half marathon virtual race trainin

Running is the best way to lose Weight BUT…

how to lose weight running and take pleasure in the journey. ideas for losing weight with running. how to take pleasure in running and feel goo

new bold Bites Snack by Foster Farms

I’m trying the new Foster Farms bold Bites snacks! These are a new food find and I just so happened to Camiseta Valencia have identified them

Running enjoy fail and Fro Yo Wins – 132

So lots of Updates! Let’s talk about beat Saber – have you played? The California Wildfires – make it harder to run! Yogurt

⚡ by shareaholic

Sports And Fitness

SkinnyRunner Shoots Me Down

Apr 30, 2023 by hqel 0 Comments

Hello! exactly how are you doing? I’m doing excellent since I just spent the most charming evening with a special someone…

#KissFail
MY latest VIDEOS

I got A Covid-19 Test
Getting a Coronavirus test – exactly how it works, what it feels like, my experience as well as more. I got the traditional test as well as Ben got the Covid-19 fast test.

More Videos

0 seconds of 5 minutes, 16 seconds

Next Up
4 minute Standing Core workout for Runners
04:31

Live
00:00
08:21
05:16

I believe she’s just stating that since I still decline to hug my friends. except big guy good friends since they’re the only ones that understand exactly how to really hug as well as not make me feel like a giant.

I drowned my sorrows of rejection in some baked Quest bars as well as PB then called it a night.

This morning I went on a extremely short run just to shake it out as well as spend a long time stretching when my muscles were nice as well as warm. But, I might tell that Camiseta Valencia was not going to be sufficient so I decided to hit up yoga too.

Pre-yoga lunch was a salad with a side of bug. inspect out my instagram for a video of the bug just crawling along like there ain’t nothing wrong.

I made myself a huge cup of a stimulate to drink on the method to yoga for a boost! unfortunately I SPILLED everything OVER. Ugh.

I refused to let it stop me from going to yoga though – that would have only made it worse.

So I threw my sweaty sweat towel down as well as went with stimulate everywhere (including on my yoga pants).

Ommmmmm.

Yoga makes me feel so good. I prefer level 1 classes that focus on stretching as well as breathing.

When I got back vegas showed me exactly how he does yoga.

Question: Hug or Kiss or Fist Bump or Nod from across the room?

SEND ME THE WORKBOOK

Save

Sharing is caring!

Mail

keep going with these:

the very best Mascara-Super Thick Lashes new Review

the very best mascara for super thick long lashes. appears like false eyelashes however the mascara makes them thicker as well as longer s

golden Retriever surgical treatment Update

Diego (my golden Retriever) had surgical treatment to eliminate a mass. Here’s an update on the procedure as well as health and wellness status

exactly how Did You make it through divorce – genuine tips That assisted Me

tips for dealing with divorce or a break up. exactly how to cope with loss of a connection as well as the tools I utilized to stay connec

Worse Than A Nightmare

Worse Camiseta Atletico Madrid Than A Nightmare

My experience with night terrors as an adult. Run eat Repeat life update as well as night terrors experience. Resources

weekend Running as well as eating Updates

Hello! How’s it going? I have a quick recap of this weekend’s running, eating as well as … repeating. Oh, as well as I lastly listene

preferred Running clothes brands right Now, What’s My task &hr Questions

preferred Running clothes brands right Now, What’s My task & hr Questions

My preferred Running gear brands as well as must have running clothes as well as shoes. Marathon taper tips. Camiseta AS Roma Running as well as heart rate

⚡ by shareaholic

Uncategorized

Bodybuilding Superstars using Instagram live To keep in touch

Apr 30, 2023 by hqel 0 Comments

by Christian Duque

The sport of bodybuilding is one where the reigning Mr. Olympia sets the tone for everything, from the type of physique that’s desired by most, to the way the sport is grown, to the general vibe in the industry. Our current Mr. Olympia is Brandon Curry and he’s doing an absolutely wonderful job traveling the world, talking to the fans, and making sure to keep everyone well-informed of the numerous things he’s doing. Brandon is also a substantial family man, sharing peeks of that with the world. There’s no question the champ separates the two worlds, which is essential to maintaining harmony in life, but he also shares just enough to inspire bodybuilders to not overlook their loved ones.

Many athletes in this sport are so driven, so focused on the goals at hand (e.g. getting nationally qualified, earning a pro card, qualifying for the Olympia), that before they know it, their toddlers are teenagers, their marriages end in divorce, and their lifelong pals drift farther and farther apart. balance is very essential and so easy to get cast aside in the furtherance of particular goals in bodybuilding. Unlike Phil Heath and even champions before him, like Jay, Ronnie, and Dorian, you never saw them address this. Brandon isn’t just teaching bodybuilders how to bodybuild, he’s providing (not imposing) a better way of life. He’s incredibly active on social media, he’s candid, and he really cares. That best there grows the sport; that’s the sign of a terrific champion.

Another bright example of staying in touch with the fans, is 2018 Mr. Olympia Shawn “Flexatron” Rhoden. From sharing what selections he’ll be chowing down on from My Cookie Dealer, to training in Camiseta Watford FC the gym Camiseta Eintracht Frankfurt with the legendary Charles Glass (when gyms were open – remember that?), to simply just chatting for no other reason than to interact with the fans. and what better reason is there? You don’t need to win a big show, be on a Learjet, or hang with Hollywood celebrities, to go Live. sure those are terrific times and champions, like Flexatron and Curry, have been there, done that. The point is, terrific champions don’t need all that, in purchase to keep in touch with their fans.

And what better time than now? best now, gyms are closed, you can’t dine at restaurants, even supermarkets are running on decreased hours, imposing item limits, offered there’s even items available for sale. These are Camiseta Atletico Madrid very troubling, very trying times, so what better time for people to see, hear, and be able to interact with terrific champions like Brandon and Shawn going on Instagram live on a regular basis?.

Another terrific example of really using the IG live option to really stay connected with the fans, is 212 Bodybuilding champion man Cisternino aka Quadro. man will do several Lives a week, if not every day. He talks about his profession and his goals, but like Brandon and Shawn, he also talks about life, self-improvement, and he isn’t frightened to say what others might shy away from. You can’t open up on social media for very long and be fake. Those who aren’t sincere, stick out, and those stars typically fade and fizzle-out – fast!

Being real is so huge. Why are big names on Instagram Live? Are you they there because they really care, like Brandon, Shawn, and Guy, or are they simply there to sell something, grow their audience, and/oror have some other angle whereby they can make money?

Listen, there’s nothing wrong with making a living. There’s absolutely nothing wrong with being successful. I’m not one of these folks who shames the rich. If you’re rich and you made your money ethically, then that’s because you broke your back and reached for the stars, while others contented themselves with mediocrity. That being said, you look at the three champions I’ve focused on, and yes they might promote their sponsors, yes they might promote upcoming appearances, but they’re there because they care. and when you care, when you really care, then everything around you blossoms. If a company signs someone who cares and they go above and beyond to grow the sport, then everything associated with that athlete will benefit. That, in my opinion, is the optimal sponsored athlete, company spokesperson, and ought to get a lion’s share of media coverage.

If you’re not following Brandon, Shawn, or Guy, be sure to do so. There’s a handful of other top champions that are very active as well and who also really care, doing IG Lives, regularly. Be sure to join their chats, show them support (like they’re showing you support), and say something. Your comment may not always get read; in fact, numerous times it probably won’t because these men command substantial audiences, but ultimately you’ll get seen. The fun isn’t so much in hearing your comment read, but it’s about being part of the community. The same way message boards are communities, Instagram Lives offer that option too.

Instagram live is like hanging out. Sometimes, these superstars might even bring you on live with them. how amazing would that be?!?!

Even though we don’t have contests best now, we can’t train at gyms, and we can’t really congregate, you can speak with numerous of the bodybuilding superstars you look up to!! I’d like to send a substantial thank you to all our amazing IFBB pro league Pro’s and NPC athletes who take the time to do this. We many certainly notice and we’re super, very grateful.

I hope you delighted in reading this article, here at Iron Magazine. I look forward to reading your comments. Please don’t forget to use discount code IML15 to save 15% Off at IronMagLabs.com – including the new CBD Gummies!!!

Sports And Fitness

What’s next for the Denver Broncos stadium Under new ownership

Apr 30, 2023 by hqel 0 Comments

Co-chair of Herrick’s Sports legislation Group, Irwin Kishner, spoke Camiseta Atletico Mineiro to Axios about a potential for a stadium “facelift” for the Denver Broncos driven by the news of the “record setting purchase of the team” by Walmart heir Rob Walton. The article explained that, under the new ownership, the Denver Broncos are poised to hold the super bowl for the very first time. Joe Ellis, the team’s president, has suggested a rebuild of the location might be on the horizon.

Irwin Kishner

The article specified that “a new house for the Broncos would likely include a retractable roof as well as surpass $2 billion in expense — almost five times as much as the present stadium[.]” According to the article, an open concern stays as to whether the stadium would stay in its Camiseta Chelsea FC present place or relocate.

Kishner highlighted that a top-tier stadium “enhances the neighborhood it’s in, produces jobs, produces more of a focal point for the neighborhood as well as brings national recognition[.]” He added, “It’s a definite benefit to any type of city that’s fortunate sufficient to have an NFL team.”

Read the full article Camiseta Sanfrecce Hiroshima in Axios here.

Run Tan walk

Apr 30, 2023 by hqel 0 Comments

Camiseta Tigres UANL I woke up this morning and knew I ought to do a speedish run, but I didn’t really want to. So I told myself, “It’s alright if you want to suck at life. but you ought to really get it together and at least do 4 800s so you don’t have to discuss to your blog readers that you are a failure.”

So I did.
MY newest VIDEOS

Golden Retriever Won’t Take His Pills!

More Videos

0 seconds of 2 minutes, 19 seconds

Next Up
Marathon training Day 3
00:51

Live
00:00
08:21
02:19

The End.

I knew one thing this morning – I did NOT want eggs. but I couldn’t remember what I ate before I fell in love with them. Oh wait, CEREAL!

I ended up saving the HB egg for a mid-morning snack and eating it with an apple.

Remember how I have avocados for days?! Well, they’re going bad even faster than I can eat them (and that’s FAST!).

So I sliced some up – cut in half, slice in the peel, scoop out with a spoon:

And put them in a plastic bag to freeze. Unthaw and eat as typical at your leisure!

Then my egg craving awoke and I had them for lunch

I have terrific news for you…

SkinnyRunner is alive and well! Her blog is having issues but it ought to be up and RUNNING soon (pun intended). because she hasn’t had to blog for Camiseta SSC Napoli a few days she’s using her time to run 812 miles a day and viewing reruns of jersey shore while applying self tanner.

***SR’s site is probably going to be down until Thursday.

We took a little walk this afternoon and she made me stand by the trash can. Thanks.

Question: If you see a recyclable in the trash do you dig it out?

I don’t, but I want to…

SEND ME THE WORKBOOK

Save

Sharing is caring!

Mail

keep choosing these:

reasons people Run vs. reasons I Run

funny Running Memes for Why people Run. Run Disney training Update. Running Reminders about the community and

ANNOUNCEMENT: I’ve chose to Freeze My Eggs

Freezing my eggs. Camiseta Selección de fútbol de Ecuador Egg freezing process and day 1 my first appointment to freeze my eggs. Fertility preservation – what i

Q&A-May part 2 – will I Make My kids Run? how I stay motivated to eat Healthy…

Hello! How’s it going? I have a new round of questions from you and your virtual running buddies! These were some good q

2020 goals – new everything but also Back to Blogging

Hello!! how are you? I spent some time over the last 2 weeks really thinking about my new Year’s Resolutions and goals f

weekend Running and eating Updates

Hello! How’s it going? I have a quick recap of this weekend’s running, eating and … repeating. Oh, and I finally listene

Do Your best (Even When It Sucks)

Do your best even when it’s hard. My new year’s resolution was to do my best. Running motivation even though marathons a⚡ by shareaholic

Sports And Fitness

Blood Spitting draws 6 Month Suspension by NSAC for Caio Magalhaes

Apr 28, 2023 by hqel 0 Comments

After UFC middleweight Caio Magalhaes lost to Josh Samman at the UFC’s TUF 21 Finale in July 2015 he displayed bad sportsmanship by spitting blood at his Camiseta Borussia Dortmund opponent and catching referee John McCarthy in the crossfire.

Today the NSAC wrapped up this habits constituted “conduct that is detrimental to a contest or exhibition of unarmed combat” as well as issued a 6 month suspension as well as 40 hours of neighborhood service for the infraction.

In an fascinating side story, Magalhaes informed the commission, during his plea for leniency, that he had dinner with Samman complying with the bout as well as buried the hatchet. Samman immediately tweeted that this was, at least in part, false. If the compensation was misled while Magalhaes was under oath this can open the door to far a lot more severe consequences.