How To Drop Belly Fat

Identifying your body type prioritizing your diet and reducing your overall stress are three of the four ways you can drop belly fat in 10 days. The 14 Best Ways to Burn Fat Fast 1.

How To Lose Belly Fat Fast At Home Simple 5 Step Process

Heres How to Lose Lower Belly Fat Easily Burning the Extra Calories.

How to drop belly fat. In this article we shall guide on how making simple lifestyles at home can give you fast results in three days. Two fist-sized servings of fruit Two servings of fat or oil covering the tip of your thumb. Yoga can prove to be very beneficial for your daily life.

Focus on plant-based foods such as fruits vegetables and whole grains and choose lean sources of protein and low-fat dairy products. To battle belly fat. Since the foods that are rich in the.

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes. The increase in stress levels and the cortisol connection that goes with this added stress. But too much belly fat can affect your health in a way that other fat doesnt.

Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat. For men the natural reduction in testosterone that occurs as they age means excess calories are often stored as visceral fat and thus the accumulation of belly fat occurs. Rachael Attard said while you might think it sounds too good to be true to drop fat within a fortnight it is possible to create a more defined physique provided youre diligent.

Strength training is a type of exercise that requires you to contract your muscles against. While you might think it sounds too good to be true to drop fat within a fortnight it is possible to. You want amino acids incomplete proteins high fiber foods and an appropriate amount of calories for your body to get rid of that extra fat.

Avoid foods that contain trans fats. Extra fat accumulates when you eat more calories than you can burn. Some of your fat is right under your skin.

You can also have 200ml⅓ pint of milk or two 125g pots of natural or low-calorie yoghurt. Other fat is deeper inside around your heart lungs liver and other organs. Getting rid of too much belly fat is not just about the amount of food you eat its about the types of food you eat.

This is due to the fact that as estrogen levels drop body fat is redistributed from the hips thighs and buttocks to the abdomen. Limit added sugar and saturated fat which is found in meat and high-fat dairy products such as cheese and butter. This leads to a pot belly when can cause you embarrassment and ruin your structure.

Belly fat is also called Visceral fat which develops in the abdominal region due to fat deposits. Including more protein-rich foods in your diet is an effective way to reduce your. 20 Effective Tips to Lose Belly Fat Backed by Science 1.

Trans fats are created by pumping hydrogen into unsaturated fats such as. Squeeze in More Sleep. Identifying your body type prioritising your diet and reducing your overall stress are three of the four ways you can drop belly fat in 10 days a personal trainer from Sydney has claimed.

Drop your body fat percentage and you will see results on your belly. Eat a healthy diet. To get rid of belly fat ditch refined grains like white bread and white rice and eat more whole grains such as.

You can find peace and balance through it. Reducing the amount of. Ab fat can also be dangerous to your health in the long run.

In fact opting for more whole grains might just get you there faster. You cannot spot a belly reduce fat. A 2014 Journal of Dietary Supplements study found that consuming nine grams of arginine a day can help reduce belly fat and weight in obese individuals.

Eat plenty of soluble fiber. If you want to lose belly fat you will need to lose body fat all over. How To Reduce Belly Fat In 3 Days.

Identifying your body type prioritising your diet and reducing your overall stress are three of the four ways you can drop belly fat in 10 days a personal trainer from Sydney has claimed. Most people can reduce their abdominal fat through taking on key lifestyle changes such as eating a healthy diet. This flat belly fat loss diet plan will help induce fat loss and weight loss naturally with healthy food choices.

Abdominal fat or belly fat is linked to an increased risk of certain diseases. Follow a High-Protein Diet.

Best Workout Videos

Though BeFit is another company that provides the majority of its content via paid. This is a 20 minute workout led by Fitness Instructor Jenny McClendon MS PT - great for beginners and seniors.

20 Min Full Body Workout No Equipment Pamela Reif Youtube

We explore what differentiates between the leading YouTube fitness channels and see which ones can help you achieve your fitness goals from home if youre social distancing.

Best workout videos. Rumor has it that supermodels use Leandro. Workout Videos on YouTube. Anzeige Neue DVDs jetzt vorbestellen.

Lululemon ambassadors lead guided workouts that vary in length intensity and activity type so you can find content that. Sichere dir jetzt 20 Rabatt. Personalisiertes Training für jedes Ziel Level.

Once you know how to choose the best YouTube fitness channel its time to start your fitness journey. Yes your favorite leggings purveyor also makes killer exercise videos. 4 Emily Skyes Full Body Circuit Workout.

Anzeige Neue DVDs jetzt vorbestellen. 17 Zuzka Light. Anzeige Erlebe zu Hause echtes Kursfeeling mit über 1000 Workouts und motivierenden Trainern.

The 10 Best Workout Videos to Add to Your At-Home Exercise Routine 1. Its cardiovascular and similar to the old. For a challenge pick any of the videos with Brutal in the titleit will be exactly that.

Anzeige Erlebe zu Hause echtes Kursfeeling mit über 1000 Workouts und motivierenden Trainern. Personalisiertes Training für jedes Ziel Level. Emily Skye is a former fitness model turned personal trainer whose videos will leave your body hurtin in alllll the best ways.

The 90-day challenge forces you to build a habit the way a personal trainer might in-person from the comfort of your home Best High-Intensity. Anzeige MyZone Provides a Full Range of Training Solutions to Suit Any Budget. New videos are released every Monday Wednesday and Friday to keep things fresh.

XTrainFit Circuit Burnout 90 10 DVDs at Amazon. It not only presented a new full-body workout that stimulated the muscular and cardiovascular. Which Are the Best Channels to Follow.

Known for her insanely chiseled physique and short but difficult workouts Zuzka Light manages to create some killer YouTube exercise routines. Sichere dir jetzt 20 Rabatt. This channel also has daily workouts and challenges like the 30 Day Weight Loss Challenge.

Anzeige MyZone Provides a Full Range of Training Solutions to Suit Any Budget.

Ymca Op Schnabel

Basketball Volleyball Practice Games Begin in June. Order Online Tickets Tickets See Availability.

Ymca At O P Schnabel Park Ymca Of Greater San Antonio

Classes will teach children rhythm and.

Ymca op schnabel. On the street of Bandera Road and street number is 9606. 210-497-7955 email protected Address. 57 Reviews 210 520-9700 Website.

Schnabel Park 9606 Bandera Rd San Antonio TX 78250. PlayerSpaceCom offers state of the art league tournament and sport event management tools combined with powerful social networking features. Senior Program Director email protected Jeremy Benson.

YMCA OP Schnabel Park. Schnabel Park San Antonio Texas. Wellness Coordinator email protected Youth Sports Department.

There will be 7 or 8 games in total. Invest in yourself this new year by joining the YMCA at OP. Schnabel Park is located in Bexar County of Texas state.

Welcome to the official YMCA at OP Schnabel Park Facebook Page. We are currently registering for our summer sessions of our Little Dancers specialty class for ages 3-5. City On A Hill 503 Moursund Blvd San Antonio TX 78221 United States 210 923-8969 officecityonahillchurch 210 923-8969 officecityonahillchurch.

Invest in yourself this new year by joining the YMCA at OP. Get directions reviews and information for YMCA at OP. Y MEMBERSHIP IS AN.

Membership Processor email protected Monica Garcia. Our coaches are caring volunteers that help guide our children through learning the essentials of physical fitness healthy development and participation. Menu Reservations Make Reservations.

JOIN ONLINE Your membership includes access to all San Antonio YMCAs. Join in January and pay no joining fee. Schnabel Park Contact Us Were Here to Help.

Baseball Clinic ages 3 - 6 yrs Register. Were for youth development healthy living. Schnabel Park Programs Expand All Active Older Adults Active Older Adults.

Invite a family member or friend to join the Y and youll both enjoy an exclusive 20 membership savings off of the branch or city-wide continuous membership rate each month as long as you both remain members. Age divisions may be. Dance your heart out at the YMCA at OP.

San Antonio TX 78250 W H E N. With daily sanitation distanced. The YMCA is a place for all and especially a place for YOU.

Schnabel Park Youth Sports Youth Sports. Active Older Adults at the Y- The YMCA of Greater San Antonio offers our active older adults an opportunity to increase their physical activity enjoy social interaction and learn healthy lifestyle skills. 4019 likes 67 talking about this 33894 were here.

There are no programs in your area. Your membership includes access to multiple locations free group classes childcare while you workout and great savings. Join in January and pay no joining fee.

Youth Sports Leagues Indoor Sports Leagues Registration. Schnabel Park San Antonio Texas. May 3 - June 18.

There are no tryouts in our non-competitive sports programs. You can get more information from their website. Youth Sports allows young people to develop skills and build healthy lifestyles through teamwork fun and fair play.

Football Clinic Thursdays ages 5 - 8 yrs Register. Welcome to the official YMCA at OP Schnabel Park Facebook Page. Soccer Clinic Tuesdays ages 3- 6 yrs Register.

Active Older Adults programs include water exercise day trips gentle yoga and more. Join the YMCA at OP. 9606 Bandera Rd San Antonio TX 78250.

Schnabel Park in San Antonio TX. Executive Director email protected Stacie Grant. Schnabel Park Refer a Friend.

To communicate or ask something with the place the Phone number is 210 520-9700. Schnabel Park 210-520-9700 9606 Bandera Rd San Antonio TX 78240. Schnabel Park quickly are 295338769 -98.

The coordinates that you can use in navigation applications to get to find YMCA at OP. Summer 2021 Sports Season.

30 Day Core Challenge

By Day 30 or the bonus Day 31 if youre game at the very least youll have completed this challenge. These are especially beneficial because consistent exercise in the transverse plane will increase your core strength and stability balance and coordination and rotational power.

Pin By Cora H2ops On Sportas Core Workout Challenge Core Challenge Workout Challenge

If you put in max effort youll also be moving better feeling fitter and looking.

30 day core challenge. These classes can be done as your practice of the day or as an. Youll learn and even FEEL how to really get your core intrinsic stabilizers working to prevent your low back from taking over. The only requirement is that you want to build a strong core.

It strengthens and tones the entire body. As the 30-day ab challenge goes on the exercises will become harder. Strong movements required for tennis and.

These asanas are unique as they engage the muscles in the torso hips thighs and legs. Doing something every day. It will not lead to an overnight success.

The 30 Day Core Challenge will help to balance up all your muscles and make you more comfortable. Bicycle crunches are super effective for getting a tight tummy throughout the 30-day abs challenge because they are one of the few core exercises performed in the transverse plane of motion rotational movement. Planks turn into pikes and crunches.

For each exercise youll work for 30 seconds per side if applicable then take a. 30 day Core challenge. During the 30 Days of Core Challenge youll get new classes every day from Kino plus 2 weekly LIVE classes with QA sessions.

5 minutes of core work everyday. Hey guys introducing a new challenge for Navaratri Ramzaan fasting daysThis will test your core strength and if you are fasting might give you that abs. Thats what the Mens Health 30-Day Workout Challenge is all about.

The 30-Day Core Challenge. Each core workout takes 15 minutes to complete helping you gain strength in just a few minutes each day. Of course this challenge is not a silver bullet.

This Mermaid Midsection challenge is our full 30-Day abs challenge. Every day for the next four weeks youll challenge your core with a new ab exercise. The lower upper middle and sides.

Pose and movement variations will be included to make sure your daily dose of fire is truly accessible. Doing something every day. These postures are core killers.

Clayton recommends performing each exercise for 50 seconds with a 10-second. Rather than limiting the focus to just one specific body part muscle group or type of exercise as we have with our previous challenges were more interested in establishing healthy habits and introducing you to common exercise protocols that will be useful for the rest of your fitness life. In my 30-day program Ill help you first get your core activated and working correctly.

Weve helped thousands of cyclists of all ability levels train smart and become stronger and more efficient riders. Core exercises like crunches hip lifts leg raises and bicycle twists are the best isotonic exercises to tone the core. How To Do The 30-Day Abs Challenge Your 30-Day Abs Challenge Moves.

Cycle through Workouts 1 through 6 every day for 30 days straight. These ab exercises strengthen all areas of the core. Are you ready to get a Mermaid MidsectionJoin our 30-DAY CORE CHALLENGE.

When your core is strong you will find it much easier to transfer the power to where you need it. Rather than limiting the focus to just one specific body part muscle group or type of exercise as we have with our previous challenges were more interested in establishing healthy habits and introducing you to common exercise protocols that will be useful for the rest of your fitness life. Begin in a knee plank with tailbone tucked under index.

Our 30-Day Core Challenge has been specially designed by British Cycling certified coaches and is suitable for all levels of riders. Whether you are playing sports or exercising at the gym you will find that after the 30 Day Core Challenge you can apply your force much better. That is why I created my 30-Day Killer Core Challenge.

Whether youre brand new to the practice or youre an experienced practitioner this challenge is for you. Thats what the Mens Health 30-Day Workout Challenge is all about. With this 30-day core challenge youll be getting yourself on the path of saying goodbye to your love handles for good and be able to strengthen and tone your core in under a month even if youre on vacation.

This core workout challenge contains a different ab workout sequence every day for 30 days.

Tension Band Workouts

Make sure theres a little tension in the band. Lie faceup grabbing the free end of the band with both hands and stretching your arms straight out overhead.

Resistance Band Exercises Poster Prohealthsys

You can use these exercises in two ways.

Tension band workouts. Press legs out hip-width apart to find resistance in the band. Step on one side of the band. Drop into a half squat position with your feet shoulder-width apart to.

We offer over 1000 full length free workout routines and complete 30 - 90 day fitness programs for all goals and. The repetitions and rounds will depend on your fitness level and the resistance level of the band. Top 15 chest exercises with resistance bands-Building a bigger and stronger chest is a dream for many of usWe want to have heavy pecs which will raise our personality 4x times or even more.

How to use resistance band exercises to reach your goal. Release and repeat for all reps on the left side and then switch sides. With your back straight core engaged and chest lifted slowly lift your hands to shoulder height.

Hold handles at shoulder height with palms facing up. Seriously just buy another one. Core to roll arms and legs to V shape.

Cross the bands in front of you to form an X which will help to create more tension. Stand on the band so tension begins with your arms at your sides. With your elbows slightly bent pull the band overhead crossing your torso.

Keep core engaged to protect your lower back DO NOT let your back round. Arms are straight over your shoulders and perpendicular to the ground. Stand on the band with your feet together.

Sit down place the band around thighs above knees. Keep a small bend in your knees. Lets discuss a few tips so you can make the most of your resistance band workout.

Pull the band away from you so your arms are nearly straight and then pull it straight back in. Secure the band at shoulder height and standing side-on to the door hold the handles with your arms straight in front of you. Loop one resistance band just above your knees and another around your ankles.

Bands typically range from little resistance. How to do it For this effective pec and lat exercise anchor the tube band in a low position. Try to touch the left fingers to the right feeling the exercise in the left side of the chest shoulder and arm.

Our goal is to motivate you to get and stay fit. Rotate the left hand towards the right hand keeping the arms very straight. As a full strength workou t total body or for a specific body part by choosing 3-5 exercises doing them for 8-25 reps and repeating 2-5 rounds.

One standard looped resistance band is all you need to instantly create a challenging full-body workout. Lean slightly forward dont put all your weight onto the band but lean enough to feel the tension. Shoulder Exercises With Resistance Bands Exercise 1.

Resistance Band Upright Row Stand with both feet on a resistance band about hip-width apart. But the problem is that training your chest is not as easy as it looks. Small lifts with arms keep tension on band.

Resistance bands provide muscle-building tension and can be used almost anywhere. 16 reps and switch sides. Lie back extend arms legs.

Stand far enough away that theres tension on the band. Hold one end in each hand arms in front of your body. 1 Do not use the band if you notice cracks or tears.

Reverse the movement to release tension in the band. Heres how we do it. You do not want a resistance band snapping on you while in use.

Like other band exercises pausing slightly when the band is most tense when your arms are nearly straight will increase the exercise results. These bands offer safe and effective workouts and are often recommended. Weight-bearing exercise is important for your health particularly for muscle and bone development.

Bend at the hips and push them backward slightly to lower your torso to almost 90 degrees. Crunch your body forward and down stretching the band and squeezing your abdominal muscles. It lets you add challenge to basic bodyweight motions like.

Press upward as you would during a dumbbell press. Bend knees at a 90-degree angle with feet in the air and tension on the band. Palms should be facing behind you.

The first time you try these resistance-band exercises for glutes you may need to try out a few bands to find the tension thats right for you.

Minerals For Weight Loss

For a good immune system vitamin D is crucial. All these features cause the miracle of walnut.

Crystals For Weight Loss Rocky Road Minerals

Chromium is one of the top minerals that can help you lose weight.

Minerals for weight loss. Ensure that you consume enough foods that are rich in these nutrients. It is a very. It also prevents blocking of fat in.

The exact role of vitamin D in weight loss is still unclear. Protein is important for weight loss. There are certain minerals such as chromium copper and iron that help the body to break the nutrients into energy.

5 Vitamins and Minerals That Promote Weight Loss 1. Selenium helps the body in producing antioxidant enzymes and improving immunity. Mixed responses are available on the effect of calcium supplements on weight loss.

One cannot consume gallons of ice cream or nonfat milk for that matter and expect to lose body weight. Researchers have noticed lower-than-normal levels of serum vitamin D in obese people. Never go for a walk or run early in the morning.

Calcium and magnesium are some minerals that are required to run up to 300 functions in the human body. Vitamin B complex vitamin C vitamin D iron calcium magnesium and green tea extract help in weight loss. Your body can get all the suns vitamin D it requires.

Do you stay indoors most of the time. However dairy is a good source of calcium that can aid in weight loss. A diet rich in calcium can lead to your body burning more calories in a typical day that it normally would.

It also increases energy expenditure enhances fat burn and tends to supply metabolic-supporting B vitamins. Vitamins A E K and Zinc. Vegetables grains seafoods and chicken can provide you with selenium.

If you have been trying hard and sweating it out at the gym for hours along and still not seeing any positive result on the weighing scale you might be deficient in one or more of these minerals in. The Challenges Faced by Bariatric Patients after Surgery. Natural sources of manganese are split peas tea wheatgerm leafy green vegetables oatmeal pineapple and nuts.

Best Weight Loss Surgery Supplements for Deficiencies. Although the human race has evolved eating copious sea vegetables like kelp few people can even remember when they last ate seaweed. People need it for the function of a healthy thyroid which is essential in the maintenance of a healthy weight.

Another mineral that could be helpful for weight loss is manganese. Magnesium is a mineral that is important for the nervous system blood sugar bones and digestive tract. A large portion of the country is overweight and subsequently suffers from weight-related diseases.

Some vitamins and minerals can boost weight loss by elevating your metabolism increasing satiety and reducing hunger and increasing energy expenditure. The macronutrient helps stimulate muscle growth lend greater satiety regulate hunger hormones and stabilize blood sugars to ward off cravings. These vitamins are crucial for metabolism that works perfectly.

A 2011 study found that. The energy of this stone helps to regulate your metabolism and reduces the fat levels in ones tissue. One of the main functions of the B vitamins is the energy conversion of food.

Then I am sure you. Iodine and Vitamin D3 as Supporters of Weight Loss Iodine represents another massive supporter of immune system function. 10 Weight Loss Supplements Vitamins And Minerals 1.

Walnuts are a rich source of manganese and copper magnesium and phosphorus iron and calcium and small amounts of sodium and salt. Is another wonderful tool for weight loss. In fact many of the studies showing calcium s effects on weight loss also included an element of reduced energy intake.

Top 11 Common Mineral. This mineral helps in the regulation of fat metabolism as well as that of blood glucose. Apart from the vitamins above the body also needs minerals to help carry out the different role that aids in weight loss.

It is to get the right amounts of these if you are wanting to lose weight or improve your body composition. Walnuts contain vitamins B3 B6 B5 E B2 which are very useful for the body. Zinc chromium and B vitamins are all examples of essential nutrients with weight regulating roles.

But the minerals that we would be talking about in this post are essential if you want to lose weight. Calcium and Vitamin D. You can also take supplements for these vitamins and minerals but you must consult with your doctor before you do that.

The 4 Best Vitamins and Minerals for Weight Loss At a glance. It balances your blood sugar and helps. 9 Minerals That Can Help You Lose Weight.

When combined with the necessary proteins you could burn up to. Although the calcium isnt going to have much effect on our bones after we are fully developed it will play a role in weight loss. Encourages self-awareness allows self-expression and reveals inner truth and wisdom providing qualities of honesty compassion and morality to the personality.

Choline is similar to Vitamin B and it helps to metabolize fat faster. It assists in helping to keep you calm during your weight loss journey. The primary role of B vitamins is to help.

Lincoln Nebraska Things To Do

It was literally transformed out of a former dump site. To enrich lives through interaction with living things.

20 Best Things To Do In Lincoln Nebraska

These gorgeous gardens are rated as one of the top gardens in the whole of the USA and its no.

Lincoln nebraska things to do. Set in a historical neighborhood over 10000 flowering plants welcome the eyes and heart. The University of Nebraska State Museum. Things to do in Lincoln Nebraska NE - Top 15 Best Fun Things - YouTube.

Visit the Nebraska State Capitol. Things to do in Lincoln Nebraska Facebook. Grab a takeaway coffee Cultiva Labs on the way and then have a stroll around the gardens and enjoy those charming little walkways.

There are golf courses as well as trails for cycling and hiking. If you are an art lover you should consider including a visit to the Great Plains Art. Its a point of pride for the city.

You may have spotted the Nebraska State Capitol before you knew what it was. Football at Memorial. Packed to bursting with tulips and roses lily pads and daisies.

The Park is a popular place for things to do in Lincoln such as picnicking in the summer and sledding in the winter. Search for restaurants hotels museums and more. Lincoln has several noteworthy brew choices but for me Kinkaider Brewing is my top pick and the.

9 Cool Things To Do In Lincoln Nebraska 1. Visit Archie the Mammoth at the Morrill Hall Museum. Things to do in Lincoln Nebraska.

Search for restaurants hotels museums and more. University of Nebraska State Museum. When full on game days which happens often the stadium is called the Sea of Red because all the University of Nebraska fans wear red.

Visit Great Plains Art Museum. 21 Incredible Things to Do in Lincoln Nebraska 2021 1. It was completed and dedicated in October 1923.

You can see the Nebraska State Capitol in Lincoln with its picturesque domed tower. - 5 pm Home football game days 3 hours prior to kickoff and Saturdays by appointment. Open Monday - Friday 8 am.

With 70000 square feet of exhibit space there is a lot to learn during your visit. The Nature Center offers free admission and has collections of displays that relate to animals and plants native to Nebraska. Things to Do in Lincoln 1.

Soaring in a mass of Art Deco and brilliant white in the very heart of Lincoln the. The stadium located on the campus of the University of NebraskaLincoln is the home of the Nebraska football team Cornhuskers. One of the best things to do in Lincoln Nebraska in summer or spring particularly youll enjoy walking along the abandoned railway tracks.

Back in town its time to check out the Sunken Gardens. Discover Nebraskas natural history at Morrill Hall home to Archie the worlds largest articulated fossil Columbian mammoth. Things to do in Lincoln Nebraska.

Experience The Gorgeousness of Sunken Gardens. See creativity in the flowers at the Sunken Gardens. Things to do in Lincoln Ne.

If you ask me Sunken Gardens is truly the best of all the things to do in Lincoln Nebraska. Mueller Planetarium Located at the University of Nebraska State Museum at Morrill Hall the Mueller Planetarium was first opened in. During your visit to Lincoln head downtown to have a tour of the Nebraska.

Playgrounds in Lincoln Cinemas in Lincoln Comedy Clubs in Lincoln Game Entertainment Centres in Lincoln Bowling Alleys in Lincoln Sports Complexes in Lincoln Escape Games in Lincoln Scavenger Hunts in Lincoln Shooting Ranges in Lincoln Miniature Golf in Lincoln Paint Pottery Studios in Lincoln. 20 Best Things to Do in Lincoln Nebraska 1. The Nebraska State Capitol is located in downtown Lincoln and is the seat of the government.

15 Best Things to Do in Lincoln NE 1. The UNL Van Brunt Visitors Center is an information resource for visitors to discover and research information about the University special events the city of Lincoln the Alumni Association and athletic events. It took three tries for Nebraska to construct a capitol building that would last.

Each year they select a new floral theme which features over 30000. So stop by and get in on one of the cooler things to do in Lincoln Nebraska. Tour Nebraska State Capitol Building.

Tour the Nebraska State Capitol. The Historic Haymarket District is a wonderful place to stroll around grab a bite to. 13 Top-Rated Tourist Attractions in Lincoln Nebraska 1.

Museum of American Speed. Discover Lincoln Nebraska with the help of your friends. Things to Do in Lincoln NE.

The zoos mission statement.