I returned back to work this week from my 5 weeks off due to my hysterectomy.
It seems to be kicking my butt! So tired, but I'm hanging in there. I cannot wait to be back to normal!
I've been struggling the last year trying to lose the last 20 lbs. I decided to do something different and I joined weight watchers. Well, I have 1 week down and guess what, I gained 4 lbs by joining ww. I stuck to the plan to a T. Needless to say, I am very frustrated. I decided I will give WW 30 days. If in that 30 days I don't lose any weight, I'm done! So I'm trying not to get too frustrated, but I tell you, I am.
Next week I am hoping the doc will release me to exercise, she said it was still too soon this week, but she did say I can go for a leisure walk, just not hard core brisk walking and no lifting anything.
Now that I am back to work, I can keep my blog updated more.
Wt 174.8
My latest fill is still pretty good, I think I might need just a tad more then I will be done. I'm so glad he finally listened to me and quit taking all the fluid out each time. My way is working!!!! I am finally getting some restriction!
My menu today:
bfast
1/2 grapefruit, green tea
Lunch -
saute'd grape tomatoes, with 3 oz of grilled chicken breast
Snack
2 melba toast, sliced apple
Dinner
4 oz of talapia (grilled)
cabbage - steamed
Bfast - Malt o meal with ff milk, splenda
Lunch - 1/2 cup of refried beans
Dinner - 1 poached egg with grated cheese
Water consumption - 42 oz - still working on getting 64 oz
I can't believe I only have 2 more days until banding! 48 hours to go!
This liquid stuff is about to kill me. I'm always hungry and I want to eat damn it! I am ready for surgery so I won't be hungry any more. My DH made fried catfish last night (he makes the best in the whole world!). Gosh, I went into the kitchn and there set a huge plate of it, so I ended up taking a piece. Yes, I cheated - AGAIN.
I've got to stick to liquids today, no cheating!:help:
Yes, I'm finally in the teens. Only 17 more days until my surgery!
Its 12:21 am, its officially January 1, 2007. I can say, "I'm getting banded THIS MONTH". YAY.
EATING HAS SUCKED! Maybe I'm finally getting that "last super syndrome". I go on my preop on the 4th, so I guess I've been eating everything this weekend.
I am not weighing any more until the day of my surgery. I won't weigh again until my 2 week checkup and then on my 6 week fill appointment.
That is my New Years resolution (one of them anyhow) - I will not let the scales control my emotions!:clap2:
Wow, 16 days, It is getting close.
I'm excited that I DID NOT weigh this morning! I refuse to weigh, even though the scale is looking at me every morning. I'm going to give it to my DH and ask him to "hide" it and DO NOT give it back to me, no matter how much I threaten him.
I'm hanging in there, playing the "waiting" game. Waiting and waiting for my surgery to get here. I just want it to be here today! I start my test on Thursday, and my pre-op diet (high Protein, low carb), which is what I've pretty much been doing lately. However, I will not cheat at all once I start the pre-op diet.
The countdown continues! Just 15 more days. Man, it is starting to sound close!
I begin my preop tomorrow. Not looking forward to it, but I will stick to it. I am following the program rules to a T! I am not screwing this up.
I was just talking to a friend at work, she is the ony one who knows about it at work. She had the gastric bypass by the same doc I am going to. She is actually the one who first told me about the band and recommended me to do that instead of the gastric bypass. Anyhow, I told her my fears, and my biggest fear is this will not work for me. She said that is a common fear, that we have all been on so many "failed" diets, its only natural to think that this might not work. She advised me to stay focussed, and follow the rules and see what happens. She assured me that this would work for me! So, I'm trying to stay positive.
I see so many on this forum that they state they have lost nothing. I've asked a few of them about their fills, or what are they eating, and are they exercising. So far, none of them have replied. So, I figure they are not following the rules. I'm not trying to pick on them, I just wanted to know, mainly for my sake. I want to know what NOT TO DO, I want to know the good, the bad, the ugly. I want to know it all. I know there will be times that I fall off the wagon, I'm expecting that. However, I am not going thru a major surgery just to fail. I am not just going to eat what I want. I know that changes must be made and I've already started making those changes. I find it so hard to believe that so many people have this surgery, then eat ice cream, pies, and wonder, "why haven't I lost weight"? I know that we should be able to have these special treats on ocasions, however, everyday? Please people, take care of your band, treat it right and then it will work for you. Okay, I'll get off my soap box before I affend someone. Sorry if I do, and maybe I'm completely wrong, after all, I'm no expert, I am not even with the band yet.
Maybe 6 months from now I might even be asking "why haven't I lost weight". So, time will tell.
Well, one of my New Years goals was to become a better employee, I seem to be slacking lately. Mainly because the Band has consumed my every waking thought. I'm on lapband talk 24/7. So I've made a commitment to be on it a limited amount of time. I know I could not go cold turkey. lol. So, I'm going to spend less time on the internet - and more time working. After all, they are paying me to work. I'm fortunate to have a job that I can get my work done at my own pace. However, I'm feeling really quilty lately. I just won an award for my outstanding performance, and I feel like I didn't deserve it.
Anyhow, with that said, I'm signing off and getting back to work. I will check in around 3 today when I take a short break.
Today marks 13 months post op. I feel like I'm sinking these days.
My fill has losened up, which I was hoping it wouldn't. I have my next fill on 4/7 - so long to wait, but I am trying so hard and just feel like I'm failing.
I should be happy, and for the most part I am, I just am ready to lose my final weight!
Will post more later.
Yes, 13 more days and I will have a band! Yee Haw!
Thats okie talk for Yay. lol.
I went to the Psych last night, she didn't think I was crazy. I was glad to know that. I fooled her I guess. lol.
I have to go back to see her to go over my questions I answered on Monday. I have a full day on Monday with doc appts. I told her about this group here on the board I joined. She thought that was great and most people succeed with a support group.
I also paid my $600 to the doc, my deposit for my surgery. I also had my upper GI yesterday. I also submitted my paper work thru HR for short-term disability leave. (I'm trying to take off 3 weeks for the surgery)
Week 2 of my exercise program:
Monday's menu:
coffee with 2 tbsp of flavored cream (just can't seem to give this up) - 70 cal
yogurt mixed with 1/2 cup of raw oatmeal - 230 cal
Protein shake - 280 cal
hummus & carrots - 170
almonds - 240
lean turkey - brocoli & 255
Total cal 1175
Exercise:
Hit the gym around 8:30 pm last night
Started with 30 min on elliptical
BICEPS -
2 sets of Standing Hammers (8 lbs weights)
2 sets of Alternative Dumbbell Curls (1 set with 5lbs, 1 set with 8 lbs)
TRICEPS
Overhead tricep extensions - 2 sets (5 lbs)
Tricep pushdown - rope - 2 sets, 1 @ 20 lbs, 1 @ 25 lbs.
Shoulders
Dumbbell shulder press - 1 set 8 lbs, 1 set 5 lbs
Upright Barbell row - 2 sets @ 20lbs
Chest
Incline dumbbell flys - 2 sets 8 lbs
dumbbell bench press - 2 sets 8 lbs
BACK
One are dumbbell row - 2 sets @ 8lbs
Lat pull down - 2 sets @ 40 lbs
ABS
Ab crunch machine - 2 sets (15 each set @ 10 lbs)
incline sit ups - 2 sets of 25
ab roller machine - 2 sets of 15
ab ball machine - 1 set of 20 (5 lb balls)
Back on the elliptcal to finish up for another 15 min......home by 10:40 and asleep by 11:30
Then, the alarm is off again at 4:50 am this morning and I head to the gym and on the elliptical by 5:20 am, did 40 min of HIIT.
Whew, what a day.......
Going home tonight and watching the finale of the Biggest Loser, then to nighty night!
Thats right, I just finished 1 week of my exercise plan and eating right! And I've stayed off the scales for an entire week. This in itself is hard for me to believe because I'm a total scale whore. I usually weight at least 2 to 10 times a day. And I haven't weighed once all week!
I'm not going to weigh until 12/14 - I will also measure to see if I've made some progress in the past two weeks.
Here is a recap of my week:
11/30 - 60 min of cardio and 60 min of strength training (lower body)
12/01 - 5 am cardio - HIIT 45 min
12/02 - 60 min of cardio and 60 min of strength training (upper body)
12/03 - 5 am cardio - HIIT 45 min
12/04 - 5 an cardio - HIIT 45 min
12/05 - 60 min of cardio and 60 min of strengh training (lower body)
12/06 - "Free Day"
I ate clean all week, Sunday is my cheat day or what I call a "free day". If I want a cookie I can have it, but just one, and I don't count my calories, I don't exercise - I try and make good choices, but I'm not obsessed about it. I am happy to say, I did good, even on Sunday!
Now my week 2 begins! I'm trying to do this plan until my 3 year band anniversary - 1/18/10. I want to be at goal, or close to goal by then. I'm tired of teeter tottering around the same freaken 10 lbs!
I am so proud of myself for sticking to my plan this past week, its got me motivated to continue with this plan. It also helps that I've had a buddy. I know I can't turn the alarm off at 5 am and go back to sleep because she is waiting on me. So, as much as I hate to do it, I get up and head to the gym! 3 days a week its 5 am and 3 days a week its evening or late afternoon.
I think my biggest fear is to step ont the scales on 12/14 and not see any results. It could happen, but I do feel my clothes fitting better, so hopefully my measurements will show a loss.
Okay, I'm ready to hit week two!
wt - 171.4
Well, I finally figured out why my weight is bouncing! Woke up this morning and had my visit from TOM, EARLY! He was not due to visit until another 10 days! Weird, I've always been late, not early, especailly not 10 days early! I woke up in a bad mood. I feel bad yelling at my daughter and DH, they were both walking around on egg shells this morning.
I've finally calmed down, but I hate that I acted so bad toward them this morning.
I think I will just sit in my office today and not talk to anyone at work, just not in the mood to deal with people today, not sure why I'm in such a fowl mood, but I suppose it must be PMS. Man, somtimes I hate being a woman!
Wt - 168.9
Did pretty good yesterday, I exercised, I did my cleanse, until last night. I ended binging a little. I ended up eating a salad, which was good, but then later that evening I ate some popcorn with butter poured over it - about 1 1/2 cups of popcorn. I also had some cookie dough. Man I need my restriction back!
I am not beating myself up or anything, but I'm just so discouraged without restriction.
I've got to just keep trying to make better choices. I will be done with my cleanse tomorrow, so I'll stick to it until then.
Well, things are rolling along, I'm doing great, then what happens? Well, I start to sab0tage myself. I go on an eating binge that last approximately 5 days. Man, old habits are hard to break!
I will say, since the band, my binges are less frequent, however, the band has not stopped my binge eating. I am not able to binge on as much food pre band, but let me tell you, I can still hold my share of eating. Not that I eat a whole lot, I guess what I do now when I binge eat is eat the wrong stuff. I ate about 2 pieces of Tres Leches cake - yum.
I guess I should be happy that all I was able to eat was 2 pieces. Pre band - I would have eaten at least 1/2 the cake. Now, thats not all I ate during my bings, everytime I would eat - I turned to sugar, instead of my good protein. It was a vicious cycle. I don't know what is wrong with me sometimes.
But, because of eating the WRONG stuff, the scale has not moved. Also, when I binge eat, I figure, why exercise, so I don't even exercise.
Enough of my talk, enough of being down about it, so I got rid of the cake, and headed to the gym last night and I just got back from the gym today. So, I'm over my binge eating for awhile. And over whatever made me snap and go crazy.
My question to myself is WHY? Why do I do it? I'm doing so great then all of a sudden somthing snaps inside of me and I go completely CRAZY with food. Why? For the life of me I cannot figure it out.
They say people eat because of emotions, but I can't figure out what emotions are causing me to eat. I have a wonderful marriage of 20 years, two beautiful children and my life is for the most part is perfect. Or at least, its perfect for me.
My dad was going thru an ordeal, he almost died in November, however, he had two surgeries and pulled thru wonderfully. The binge eating didn't even start until a few weeks AFTER his ordeal. I held myself together and made good food choices when he was going thru his ordeal, so not sure why all of a sudden, when things are good, I go crazy.
So, this is something that I must work on. I must be good to myself and quit trying to destroy all the work that I've done to get to my weight.
Well, my goal was to weigh 160 by end of the year. In order to do that, I need to lose 2.5 lbs every week until the end of the year. Can I do it? Darn right I will!
So I am making a promise to myself that I WILL be good to me. I WILL NOT binge eat. I WILL go to the gym, and I WILL do everything in my power to reach my goal. I deserve it and I'm worth it.
Now, how is that for self talk. :thumbup:
wt - 167.9
exercise - 10:00 am 20 min eliptical HIIT
3:00 pm upper body work out
9:00 pm - 30 min on eliptical
Goal for the weekend -
1. stay off the scale
2. eat clean
3. Go to the gym - EVERYDAY!
Wt 168.8
Weight going down again. I'm doing my cleanse, and it is working! I am eating a little, I had a good salad last night and added a boiled egg to it so I could get more protein. yum.
Exercise - NOTTA, I suck! I didn't even try to get up today. However, I did bring my sneakers to work and I am planning on going down to the gyn and get on the bike for 15 to 20 minuites. I've got to start somewhere.
****UPDATE*****
I went down to the gym at work, I did 15 min on the recumbant bike, I even worked up a little sweat.
I also did 3 sets of 15 on the leg press. My weights were 30, 40, 50lbs
3 sets of 15 on the hamstring seated leg curl - 20lbs each
I will go down again at 3:00 and do the bike again, and maybe add some situps or some type of ab exercise!
I know 15 min on the bike is not much, but I'm trying to just start somewhere, fake it until I make it!
Wt - 169.8
Menu - Master Cleanse Diet
Not much to report except I'm really mad at myself for not getting up this morning to exercise. I know getting back to the gym is so hard, it took me a long time to get there before, but once I really commited to it, I was hooked, addicted to it. Now I'm starting all over again.
I set the alarm for 5 am, I went to bed early. I woke up at 5 am, I was awake, but did I get up. NOOOO. I just laid there and finally fell back asleep. So, I'm going to keep working at it and hopefully something will click inside me and I will get my butt out of bed!
I was planning on going last night, but I knew if I did, I would be up late and then it would be hard to get up this morning. So I decided I would not work out last night and just get up this AM. Neither plan worked!
5:15 am - Hit the elliptical machine for 45 min
7:50 am - protein shake made with Jillian Michaels Protein powder, 1 cup skim milk, 1 TBSP peanut butter, 1 banana (383 cal)
8:35 - coffee with cream (60 cal) - I need to work on giving up the cream!
11:00 - nonfat yogurt mixed with 1/4 cup of raw oats - (203 cal)
2:00 pm - 10 baby carrots & 1/4 cup of hummus (175 cal)
6:00 pm - 2.5 oz of canned white meat chicken (70 cal)
Okay, my neighbor brought me over an ENTIRE PIE tonight - thanking me for taking care of her house while she was out. My husband, who doesn't think at times, cut all of us a piece, so I ate a VERY small piece. 1/2 of a piece. BUT............ when I went to fitday.com, it was still about 350 calories! Glad I only ate a small piece. I warned my husband that if it is not hidden, or eaten when I wake up tomorrow, he is dead meat! hahaha.
7:30 pm - 1/2 of a piece of chocolate peanut pie - 350 cal. OUCH
TOTAL CALORIES - 1250 cal - about that. Its my best estimate - the pie thru me off a bit because it was homemade. So I had somewhere between 1250 to 1350.
Even thouigh I had a little sugar fix, I still don't feel too bad. My calories are not out of control, I exercised today, so I don't think it will ruin me. The beauty of the band is, just becuase I had a piece of pie doesn't mean I "give up". I just brush it off and move on. Tomorrow morning, back to the gym!
I'm doing it, I'm sticking to my plan, I'm exercising, I'm eating right, and I'm staying off the scales!
Yesterdays menu:
8:00 am - Protein shake made with skim milk and organic peanut butter (290) calories
11:30 am - baby carrots and 1/4 cup of hummus and steamed broccoli = (270 calories)
2:30 - apple with 1 oz of almonds = (235 calories)
6:15 pm - 3.8 oz of griled chicken, 1/2 breaded chicken strip with 1 TBSP of gravy (I made this for my family and I just had to taste it since they were going on and on about how good it was), steamed broccoli = (250 calories)
TOTAL cal for the day 1045 by my calculations, then I put it into fitday.com and below is what it tells me.
Calories 1,068
Fat 37%
Carbohydrate 31%
Protein 87.9G = 32%
Exercise =
30 min on elliptical HIIT
strength trained -
biceps
triceps
shoulders
chest
back
abs
Back on the elliptical for another 30 min cardio burn!
TOTAL TIME AT THE GYM - 1 hr 50 min, 1 hour of cardio and 50 minutes strength training.
And, I've got to pat myself on the back, I was up and at 'em this morning at 5am. I was on the elliptical by 5:15 am! Today is my cardio only day.
Well, weight is up (172.0). I didn't make good choices over the weekend. I just ate whatever.
Okay, today is a new day, it's Monday, and I'm doing my fast/Cleanse. I will not cheat and I will get thru today!
I'm feeling so bloated today, probably because I ate a lot of junk, salty stuff this weekend. grrrrrr.
I laid my stuff out this morning to get up at EXERCISE. Did I? Heck no, the alarm went off, I turned it off and rolled back over. I'm so made at myself. I will go tonight for sure! I will go tonight, I will go tonight, I will, I will, I will!
Fill #1 - 3/6/07 - 2.2cc's
Fill #2 - 4/17/07 - 3.0cc's
Fill #3 - 7/6/07 - 3.5 cc's (I think it was only 2.5cc's because when I went back for fill #4, he could only w/draw 1.8 cc's)
Fill #4 - 7/20/07 - filled me back to 3.0 ccs - He should have filled me more!
Fill #5 - 8/17/07 - 3.4cc's
Fill #6 - 10/08/07 - filled me to 3.8cc's - the best restriction I've ever had,but still could eat big bites of food, so I figured I needed to be tighter.
Fill #7 - 11/21/07 filled to 4.0 cc's. By the evening could not hold anything down, not even my saliva. PBing all night - horrilble experieince
UNFILL #1 - 11/23/07 - unfilled to somewhere between 2.5 to 3.0 cc's - NO RESTRICTIONS AGAIN :tt2:
Fill #8 - 1/18/08 Went in and the doc filled me back up to just right under 4.0, according to Flouro, it was perfect. Well, by next morning, could not hold down saliva again, ended up back in hospital
UNFILL #2 - 1/19/08 - Doctor had to unfill me to 3.0 again because of the swelling from all the PBing for being too tight. Again, NO RESTRICTION -
Fill #9 - 2/12/08 - 3.5 cc's - was tight for about a week, now feel lose again. grrrr, still have "some" restriction, just not quite enough! Next fill scheduled for 4/7/08 - I hate that it takes sooooooo long to get in to see the fill doc.
FILL #10 - 4/7/08 The doc just added .4cc's, making me at 3.9cc's. I think this might be the one!
FILL #11 - Was scheduled on 6/25/08 - but the doc did not fill me up, I was leaving for a cruise on 6/27 so he didn't want to risk me being too tight, so did not get a fill.
FILL #11 - 8/5/08 Went for a fill, this time the doc took all my fill out and all he could get out was 2.4 cc's. Filled me up to 4.0 cc's, I left, had to go right back because I could not drink, he took out a little over .2 cc's, he said I'm somewhere between 3.5 to 3.7 cc's. - I had great restriction for 2 weeks, but It has now loosened some. I feel I might need a tad more. I'm worried I have a very slow leak.
UNFILL #3 - 8/5/08 - Took a little over .2 cc's out, had pretty good restriction, but still a tad too lose.
FILL #12 - 9/17/08 - Added just 1/10th of a cc - I think I'm somewhere between 3.8 to 3.9 cc in a 4cc band. I am hoping and praying this is the fill that I stop with! I do not have another appointment for another fill, will wait this one out and see.
Fill #13 - 10/06/08 - Doc added about 2/10's of a cc. He took everything out and put it all back in and said I was about 3.7 to 3.8cc's. - which is where he said I was last time.
FILL #14 - 11/10/08 - Doc took everything out and I had about 3.6cc's, which is pretty good. He then filled me up to just under 4.0cc's I believe I'm about 3.9cc's. I ate some canned peaches and set around the office for a bit, made sure none came back up. Seems to be doing good so far. I hope this is my last fill!
FILL #15 - 08/10/09 - Added about 1/10th of a cc. I think I'm right at 4.0 cc. Wt on the morning of my fill was at 165. But was very bloated from steroids I was on for the previous week.
FILL #16 - 8/31/09 - My last fill lasted 2 weeks then I felt wide open. Went in for another fill, this time he did not take any out and just added 2/10th's of a cc. I think I'm just a little more than 4.1 cc's in a 4.0 cc band. I feel great restriction so far. I'm hoping this last. I'm sick of fills. lol. :w00t: - I could tell my fill was wide open, I was starving all the time, wt at the time of fill was 170! grrrrrrr
FILL #17 - 10/30/09 - completely drained me, checked for a leak - no leak YAY - added 4.6 cc's - I feel like he didn't add anything, feel wide open! Hungry all the time
FILL #18 - 11/09/09 Doc did barium swallow test - I think he thought I was full of it. He saw what I was talking about and agreed I was way too loose. He added 2.5cc's. I feel restriction again, but not a real tight restriction. I have no idea where I'm at these days and I really don't care anymore how much CC's I have, I just want RESTRICTION!!!!!!
Fill #19 - 11/23/09 - I had a some restriction, but not enough, the doc added 3/10ths of a cc. I feel pretty good, not too tight, which means it probably will get looser. I will ride this fill out and see what happens. Very discouraged at this point.
FILL #20 - 12/28/09 - did not take any fluid out, just added 4/10th's of a cc. Still feel lose, but on the fluro it showed I was tight, so we'll see how it goes.........
I focussed on water - somewhat - yesterday. I still need more!
Todays menu -
Bfast
4 slices of thin, very small bacon
1 cup of coffee with cream
Lunch
organic salad with feta cheese sunflower seeds, chicken breast, balsamic vinger dressing.
Dinner
DH & I are going out to celebrate our 19 yr wedding anniversary, so not sure what I will have, but will try and choose something healthy. I will be having a glass of wine.
I did pretty good with my food yesterday. I turned down some homemade peanut butter cookies, I felt so empowered when I did. It felt good just to say "no thank you". I walked away from the cookies with a huge smile on my face!
Todays focus - drink water, lots of it. I am not getting enough water in and I think that is causing some bloating problems. So, today, I will focus on WATER.
Menu today
Breakfast
coffee w/cream
mid morning
water at least 8 oz
15 minutes after my water
yogurt w/granola (SF yogurt)
lunch
salad w/cheese & chicken
Dinner
grilled fish
veggies
suppliments - quickslim 30, flinstones
Exercise -
Okay - enough of my self sabotage, its time to kick it up and get the body I've always wanted. I'm so pumped. My knee still burns and I have not been able to climb a step yet, but I am ready to hit the gym! I will just have to modify my exercises. Its time to adopts the NO MORE EXCUSES rule. I cannot and will not be making any more excuses. I have this wonderful tool inside me (also known as "the band") and it is time to use it and quit eating around it!
I'm starting a 2008 12 week exercise challenge, begins 1/7/08. I'm so excited to get back into the exercise. I can't wait for my fill on 1/18. I need it so bad!
I need to measure tonight and I'm going to start planning my meals better.
Today
Bfast
4 slices of bacon (70 calories for 2 slices - very small & thin)
coffee with cream
Lunch
1 cup of lettuce
2 oz of chicken on top
1 oz of cheese
a few sunflower seeds
balsamic/olive oil dressing
snack
LC SF yogurt
a handfull of granola
dinner -
Water -
suppliments - quickslim30, flinstones
Just updating my blog. I weighed on 12/11 and lost 5 lbs, weighed in at 168. I am not weighing again until 1/1/10. I still have not measured again, but will do that on my next weigh in.
I'm on my 4th week of my exercise plan. I was up at 4:45 am this morning, and let me tell you, its still not easy to get up and get to the gym. But I've got a buddy and I don't want to let her down, so I'm a firm believer in the buddy system!
Eating has been GREAT! I have been doing very good, lots of fish and chicken. I've had a few days that I splurged, but they were planned splurges, so I don't feel guilty.
Will check back later...............
Sometimes being a woman is just hard! I'm not sure what in the world is going on but 2 weeks ago on the 7th, I got my visit from TOM, which was 10 days early! Now, two weeks later, I get it a gain. This makes two visits in 1 month! I hate that. Heck, no wonder I can't lose weight. I keep having my monthly which bloats me up. No wonder my cravings are so intense. It all makes sense now.
Its frustrating but what can I do about it. I've got horrible cramps today too. No wonder I felt so wide open this past week. I think I might get on the b/c pill just to regulate me, but I sure don't want to gain weight with b/c pills.
