Weight in - 31st March

Another 0.8lbs down! Last week wasn't a good week for exercise, work took over my life too much meaning I didn't have time to gym. I did well though, kept under my calorie limit everyday except Friday when he boyfriend treated me to some Jaffa cakes, and stretched a few times. Every little helps!

So as it's the end of March it's time to reflect on my goal progress for the year and plan for April.

Goal Number 1 - Complete the operational level of my CIMA qualification

So March saw me complete my college course and begin to plan my revision. I have 7 weeks to revise and make sure I pass so my challenge for April is to do at least 5 hours revision a week. I've printed past papers off to get me started and I'll be updating my formula sheet tomorrow. It may be not be exciting, but I'm looking forward to it all

Goal Number 2 - Move into my own home

Unfortunately this is completely out of my control, but the aim is still June and I keep buying little things to keep me excited. My next purchase is curtains. Exciting times.

Goal Number 3 - Loose a stone in weight

I'm nearly half way there! 6lbs in 3 months isn't bad. I just need to continue as I have been and I'll get there. I'm going to continue with my little cardio routine, working on increasing my running length each time (today I reached 7:39 mins, a huge achievement). I'm also going to get back on the weights and start the 30 day abs, squat and plank challenge from tomorrow. My friend has been doing them and saw amazing progress from it so I can only try!

Goal Number 4 - Get my splits on both legs

I'm so close on my right leg. I hoped I'd have it by now but looks like I'm gonna need that little bit more of a push. Fingers crossed if I keep stretching with my theraband I'll get there in April.

Goal Number 5 - Learn to cook

I've come up with a few ideas I'd like to try, bought a recipe book to put them in, and even bought myself a cook book I can get some tips from. I can't wait to get my own kitchen to start experimenting more, but I'm hoping over Easter weekend I'll get the chance to try some recipes out in my parent's kitchen.

Plan for April

My plan for April is to continue with my cardio routine. Increasing the length of time I run non-stop for and then working to increase my speed/distance. I rowed 2000M today in 13mins, hopefully I'll be able to work at improving that time.....but for now I'm not going to focus too much on that.

My main aim for April is going to be to complete all 3 of the 30 day challenges below. Like I said before, my friend saw really good progress from these challenges and as I'm now starting to loose weight I feel I should begin to tone up. To anyone else, feel free to accept the challenges too!

100 Happy Days...Day 35 - The gym being quiet

I love the gym when it's quiet. Makes it so much easier to get on and do what you want without any distractions. It also makes the gym a lot cooler. A new gym has just opened nearby so I think a lot of people have switched, which will hopefully make mine quieter from now on.

100 Happy Days...Day 34

Day 34...Cooking to music

As it's mother's day I offered to make dinner for me and my parents. Nothing fancy, but it gave me time  alone in the kitchen. I hate silence when I'm doing something so my iPhone became my company and today's favourite song of choice was the video below - John Newman 'All of Me'. A lovely song which inspired me to choreograph whilst cooking. Cannot wait to get into the studio or somewhere with more space to continue on with my little routine. Happiness and inspiration all from one song that lasts a few minutes.

Happy Mothers Day everyone

John Newman - All of Me

100 Happy Days...Day 33

Day 33 - Home cooked bread

My parents bought a bread maker a few months ago and it has definitely been an amazing buy. Nothing can make the house smell nicer than bread baking in the kitchen. The thought of fresh, warm cheese and onion bread crumbling in your hand as you try and eat it is making me hungry just thinking about it. Can't wait for dinner.

Benefit Cosmetics Makeup Review

Having been using a No7 foundation for quite a while now and finding it didn't quite match my skin colour that well, last weekend I paid a visit to the Benefit beauty bar in John Lewis, Newcastle upon Tyne, to try out their foundation range and see if I could find a better match. After talking with the very helpful Benebabe and trying out a lot of the Benefit products on offer I came home with the Hello Flawless foundation and powder which I've been using daily since purchase.

I have a very pale skin tone so ending up with the lightest colours in Benefit's range didn't surprise me. The "I'm pure 4 sure" ivory foundation and "I love me" ivory powder are a great match to my natural skin colour, and surprised my Mum when I actually said I had makeup on it's such a great match.

The foundation gives a good coverage from a very small amount of liquid. It's very smooth and creamy to apply, and blends in well. When I first tried it, I did feel this foundation was slightly heavier than some others on the market I've tried, but it's not so heavy to make you aware of the fact you're wearing makeup. I've worn the foundation every day this week from 7am till 6pm ish with issues around the product wearing off, so I'd definitely say this is good for those who don't like to keep reapplying makeup whilst they're out and about.

Benefit also do a Stay Flawless 15 hour primer to extend the length of coverage and provide a little sample in their foundation bottles to try. Knowing I was going straight to my boyfriend's house after work I thought I'd give the sample a go yesterday morning. As soon as I applied the primer, my skin began to feel very dry and the coverage I'd been getting from the foundation prior to this just didn't seem to work with the primer.

By 11 o'clock yesterday I ended up with a huge patch across my nose/cheek where my makeup had just rubbed off, meaning I had to spend 10 mins in the toilets at work removing the rest of my makeup so I didn't spend the rest of the day looking patchy. Not ideal as I don't carry spare makeup around with me.

For the rest of the day I felt that my skin was very dry and for ages was very hot and red. I do have sensitive skin so whether this was a reaction to something in the primer or just a result of me scrubbing the makeup off at work, I'm not sure. So unfortunately this is one Benefit product I wasn't impressed with, but I'm glad I'd had the opportunity to try the tester before I ran out to buy it.

The powder also gives a good coverage from very little product and is very light on the skin. With previous powders I've found that if you touch your skin after applying powder you can feel it on your skin, with this you can't. It also doesn't seem to leave a residue of powder in the room you've been applying it, something I found with my previous powder which seemed to leave product all over my dressing table/floor/mirror no matter how careful I was with my power brush.

Overall, a good purchase in the foundation and powder. Good coverage, and good colour match. Perfect for every day use or for special occasions. I used to be a No7 girl through and through but I'm slowly find myself becoming more attracted to Benefit products. Next on my whishlist to try is their blusher, mascara and brow products.

Price: £25.50 for the foundation, £25.50 for the powder. (If you're a student Benefit's website offer 10%)

Purchase from: Benefit Cosmetics Online, Boots, John Lewis, Debenhams, Fenwicks

Rating: Foundation 8/10, Powder 8/10, Primer, 2/10

100 Happy Days...Day 32

Day 32 - Positive project outcomes

I'm lucky that in my job we're encouraged to try and improve upon how we do things on a daily basis, and for the last month or so I've been working on a simplification project that I was praying would work.

Although the solution was relatively straight-forward to come up with, it's taken a lot of time and effort to convince two other departments within the company that we do have a problem with current processes, but our lives could be made a lot easier with a few changes. The main problem I had was that I could only test the fix once a month, and prove to them that it would work.

Finally, today was the day to test.

After what felt like a forever long wait, the outcome was finally there to be seen and my little project had been a success. I don't think I've smiled so much at work, especially at a quarter end close. So proud of myself for doing my bit.

100 Happy Days...Day 31

Day 31 - My Kindle

Ever since I was a child, I've loved to read. I have hundreds of books in my room that I've read over the years and still enjoy reading. Since I've now run out of space to store my collection I was bought a kindle last year for my birthday, and it's probably one of the best things I've even being given. Thousands of books available within the palms of my hands, with no need to venture into town to buy something new. I just wish I had a bit more time to cuddle up and drift away into a fantasy world.

I'm currently reading The Night Circus, which I've been promised is amazing. It's taken some getting into but I am enjoying it and intrigued to see how it goes.

100 Happy Days...Day 30

Day 30 - Hump Day

Best thing about Wednesday, it's nearly Friday!

Don't get me wrong, I love my job, and I love the fact I've had a lot of new projects starting today. However, it has felt like the week is never going to end. But...we've made it half way, it's hump day!

100 Happy Days...Day 29

Day 29 - Feel good movies

After a busy day at work, feeling very run down and suffering from aches and pains the best thing to cheer me up is a feel good movie. And Mamma Mia comes very close to being the best feel good movie about.

Weigh in - 24th March 2014

So after a rubbish few weeks the scales finally went down again this morning. Total loss so far of 5.4lbs. I'm getting there...slowly.

Last week went pretty well, two hard gym sessions, dancing and nightly stretching meant by Thursday I was struggling to walk. But it's all going to be worth it. Having my dance show to aim for is definitely keeping me motivated, I've never wanted to look good or be good at it as much as I do now.

Having today off work as I was at college yesterday has ruined my Monday workout but I'm sure tomorrow's day at work will definitely put me in the mood for a hard work out. Gonna try and run for 7 mins this week, see if I can control my breathing enough to manage it.

I reassessed my calorie intake earlier using IIFYM to work out my TDEE. Even with my weight loss I'm still working towards a limit that will let me loose weight slowly so for now, I'm going to continue as I am. Just going to push myself a bit harder each time I go to the gym and get back into doing some weights, I've been skipping those too much recently.

100 Happy Days...Day 28 - Doing my bit for charity

Over the past week or so a lot of people having being doing their bit for charity by posting their No Makeup Selfies on facebook/Instagram/twitter, raising awareness for Cancer research and donating to a very good cause. In the past 2 years I've watched my Uncle, my Grandad, my boyfriend's Mum and my Auntie all be diagnosed with cancer and fight with the illness. We were lucky as they all managed to fight & win, others aren't so lucky. So here it is, my no makeup selfie and donation to a good cause.

 

100 Happy Days...Day 27

Day 27 - Remembering good times

I'm normally pretty good at remembering certain events or moments...no matter how random or little they are. However, it's nice to see/hear something that brings back a moment you'd forgotten. I've had a couple of those reminders today...

My Mum, Dad and I were watching some YouTube videos on the tele earlier and my Dad started selecting some random old songs from when we were all younger. He picked an video of Steps singing Tragedy live back in the late 90s and I had to smile at all the images in my mind of me and my friends learning the dance and performing it at every party, or in the playground, or anywhere we could do. Things have changed a lot since those days...

I have a new app on my phone called 100 pics....it's basically a game where you have to guess what's hidden behind the pictures....I was playing on the animal levels and Raccoon was the answer, and again I had to smile. My boyfriend nicknamed me raccoon once after failing to wipe my eye makeup off properly and it smudging all round my eyes. Not an attractive look, but the name stuck for a while. It's just one of those things that got lost as the days passed.

Finally, I spent the majority of my day at college covering fun and exciting topics such as ratios and working capital, but all I kept thinking was how we covered this in first year of uni. We were sat in the back row of the big lecture theatre, me and my friends, trying to figure this all out and wondering why we'd ever need to know all these random formulas and how far away graduation seemed. Looking back now it doesn't seem five minutes ago since we were sat as freshers in that university lecture room...and here we are now all graduated and working. How times have changed.

100 Happy Days - Day 26

Day 26 - Having freshly painted nails

Although I'm not a wiz at this, I do love having my nails painted. As with a lot of women at the moment, I love having gel polish put on....I just can't afford to pay someone to do it for me all the time, so therefore I'm trying out different home techniques.

Today's paint is from a gift set my mum got me for Christmas called Nails inc. Capsule Colours (click on the name to see where you can buy it). The set came with 8 different mini nail polishes and a full size gel effect top coat. It's a bit pricey (£52 in Boots..it was on offer at Christmas) but it does seem to give a really good effect. It doesn't give the same feel as when I go to the salon, but it's a good colour, lasts longer than normal nail polish and gives a good glossy look.

I've tried 3 out of the 8 colours and all give a really nice effect. Last week I had a really bright blue on (picked out by my boyfriend) but as I have some important meetings this week with senior people at work I've gone for a more subtle purple colour. The copper colour is also really nice, very subtle and goes with everything.

Not sure how long these mini polishes will last but I'd definitely consider buying a Nails Inc. product again in the future.

My rating: 8/10. A little pricey and not quite the same as gels, but a good product nevertheless.

Nails Inc. Capsule Colours

100 Happy Days - Day 25

Day 25 - Jelly Sweets

As it's Friday I decided to treat my boyfriend and I to some jelly sweets for after our dinner. I've been so good for weeks and avoided any jellies that were brought into work so this was a very special moment.

Tonight's treat were fruity flavoured Colin the Caterpillars from Marks & Spencer...and were very tasty.

100 Happy Days...Day 24

Day 24 - The Originals

I do at present have a slight obsession with Vampires....and it all started with Vampire Diaries. However, the spin-off series that started last autumn is probably becoming my favourite. If you haven't watched it, I'd definitely recommend it...whether you've watched VD or not.

I've been happy all day knowing that I had 3 episodes to come home to tonight and watch with my Mum. My lovely manager recording them from her sky box onto DVD for me. Thank you Ruthie!

100 Happy Days...Day 23

Day 23 - After exercise showers

My boyfriend loves showering, and I've never really understood why he finds them so relaxing. Yes, I shower daily but it is normally only long enough to do what I need to and then get out again. However, I have to admit that after exercising, showers are amazing. Today especially, when everywhere is achy, the nice warmth of the shower definitely made me happy.

100 Happy Days...Day 22

Day 22 - Curling up in pjs in front of the fire

After a day at work and then the gym there is nothing I want more than to cuddle up in bed. The next best thing to do until I can get into bed is cuddling up on the sofa, in my comfy pjs, infront of a nice warm fire. The log burning fire was definitely a great purchase from my parents and will be a big miss when I move out.

Weigh in - 17th March

After my weekend of celebrating and drinking I'm not surprised the scales didn't drop again this morning...but at least they aren't going up!

Last week was good up until I started the birthday celebrations. I did my little gym routine on Monday and Tuesday, and then dancing again on Wednesday. I'd planned on a third gym session on Thursday but that never came about.

Dancing on Wednesday was great fun, as always. I much prefer being in the studio to being in the gym but unfortunately that isn't an option. As I said the other day, I found out I was going to be in a dance show at the end of June which has motivated me more to work a bit harder and stretch more.

I've been good today and declined an offer to go out for food tonight and went to the gym instead. And before bed I will be doing some stretches with my theraband. I'm determined this week is going to be a very good week. Gym again tomorrow night, dancing on Wednesday, gym Thursday and then on Friday I will resist ordering takeaway with my boyfriend and will make us something nice and healthy instead. I might even be very dedicated and go to the gym on Sunday after college...let's see how I get on.

On my run today I managed to get up to 6 mins non-stop, another little step forward towards my 10 min target. I still don't particularly enjoy running but it was nice to know that is probably the longest I've run in one period for a very long time. If only I could control my breathing better and then maybe I'd find the run a bit easier.

I don't quite know why but I really struggle with breathing when I'm running. I do my best to try and control how I breath and when but that seems to make it worse...the more I think about it the worse it gets. I also struggle with breathing when I'm stretching...to the point my boyfriend and dance teacher have both had to shout at me and remind me to breath because I just seem to forget. Strange, I know, but it happens. So if anyone has any tips on breathing whilst exercising please let me know, I'd really appreciate it.

Anyway, theraband time!

100 Happy Days - Day 21 - My doggy

My little doggy is almost 17 years old and may be really struggling at times, but she can still have her half hours of madness and make me smile. After a mad little dash around the house tonight she cuddled up next to my seat wanting an ear scratch and a belly rub...such a therapeutic thing for both me and her. Love you Gemma.

100 Happy Days...Day 20

Day 20 - Top Gear

Clarkson, Hammond and May definitely have one of the best jobs in the world. Driving fast cars, visiting exotic places, having fun and getting paid while you're doing it, who wouldn't love that? For those unfortunate to not have that wonderful job, we get the fun of watching it on Sunday evenings on the TV instead.  A great Christmas special tonight to end the series and make the end of the weekend enjoyable.

100 Happy Days...Day 19

Day 19 - Spending time with family and friends

To continue my Mum's birthday celebrations tonight we're off out to a dinner party with my Dad, boyfriend and some of our family friends. A night off the diet meant that I treated myself to nibbles in the form of crisps & dips, a bottle of wine and some very nice lasagne, meatballs and italian chicken (it was an Italian themed dinner party). A thoroughly good evening enjoyed in the company of good friends.

100 Happy Days...Day 18

Day 18 - Meals out

I don't mind making meals, but I much prefer someone else doing it for me and them being stuck with the mess to clear up. Since being on my fitness drive, it's been hard to find good places to go for meals which give me a healthier option on choice. However, this hasn't always stopped me and I very rarely turn down an opportunity to go out.

Today was my Mum's birthday and as a treat I took her out for lunch. We went to this nice little pub called The Church Mouse which is only about 7 miles from my house. It's the first time in about 10 years since I've been to this place but as the pub is part of the Vintage Inn chain, and I've been to another of their places, I had a pretty good idea of what to expect. And I wasn't disappointed.

The pub was decorated like a traditional old country pub, which it is really, had a lovely atmosphere, very relaxed and quiet...even though it was fairly busy. The staff were very friendly and the food was lovely. We both choose food from their sandwich menu, my mum picking a Chicken and Bacon Sandwich with gourmet chips, whilst I had a Chicken, Stuffing and Cranberry sandwich (without the cranberry) and gourmet chips. The food was all very fresh, and nicely cooked. And in total we only paid £19.40 for the two sandwiches, the upgrade to gourmet chips for us both, one diet coke (for me...designated driver) and a small glass of red wine.

This is definitely another place on my recommendation list, and I'm definitely impressed with the Vintage Inn chain.

Happy birthday mum!

100 Happy Days...Day 17

Day 17 - Finishing work for the weekend a day early

After a busy few weeks at work, it's nice to know I get a day off tomorrow to relax, and catch up on some sleep. Shame my long weekend is disrupted by college on Saturday but it's nice knowing I don't have to go to work tomorrow when everyone else does :)

100 Happy Days...Day 16

Day 16 - Having something to look forward to

I love having a goal to achieve, something to look forward for, or a target to reach. It makes me a lot more motivated. Up until now I've not really had anything. Yes I've got things like moving into my flat, and my birthday etc but nothing that has really given me a goal to reach...until now.

Today I found out my dance recital will be on 29th June and I'm so excited. I haven't performed in about 8 years so I'm a bit nervous...especially when the girls in my group are all a lot younger than me, slimmer and more flexible. But it's given me something to look forward to and aim towards. I'm so excited.

Happy, happy smiles right now.

100 Happy Days....Day 15

Day 15 - Non-Scale Victories

Today I wore a jumper for work that I've had for a year or so, which has always been a comfy fit. When I put it on this morning it seemed to have grown. It was still its comfy fit across my chest, but a lot more roomy around the stomach area. It was so nice having a way of telling that my tummy was actually getting smaller and I wasn't just imagining that it looked like it was. NSVs are definitely ways to make you happy.

Weigh In - 10th March 2014

Disappointingly I didn't see a drop in the scales this morning, they stayed pretty much the same as last week. I could make excuses and say this is a combination of my large Sunday's dinner from the night before, or water weight, but I won't.

Last week started good with the gym on Monday and Tuesday burning over 200 calories each time. This combined with dancing on Wednesday made my calorie burn for the week through exercise approximately 600, less than I'd hoped but a good start. The little circuit I'd devised last week definitely kept me interested on day 2 of my week and I even managed to increase my running time by an additional 30 seconds! If I keep this up I should definitely get close to my 10 min target.

Dancing on Wednesday was very insightful. Learning new exercises for my theraband and getting to witness a foam roller in use has increased my willingness to work out at home. I've asked my Mum for to buy me a foam roller rather than an Easter Egg this year and plan on doing my theraband exercises a few times a week at home to improve my stretching.

After Wednesday, things started to go downhill. Thursday I met a friend for food which pushed me over the calorie limit, she was good and opted to go to the gym after...I wasn't that motivated. Then Friday I ended up with a Chinese takeaway with my boyfriend and family. So, taking that into consideration...I'm not really surprised I didn't loose anything this morning.

I was back to the gym today and I'm gonna aim for four days this week, especially since I know I'll be out on Friday/Saturday for my Mum's birthday. Here's to a good week!

100 Happy Days - Day 14 - Driving to work in the daylight

This may seem like a silly little thing but driving to work in the daylight this morning was such a lovely feeling. Throughout the winter I found that the only daylight I saw was on a weekend. I get up at 5:30am, get ready in the dark, drive to work in the dark, and arrive at work at 8:30...in the dark. I work in an office with no windows meaning that when it comes to home time at 17:00 its dark again and I've missed the day. This morning however I went to work and left work in daylight, it was even warm enough to walk from the car to the gym without a coat on. Such a happy feeling. Just a shame this is England, and we'll most likely get snow next week.

100 Happy Days...Day 13

Day 13...Sunday's Dinner

A sunday cannot be complete without a sunday's dinner. The lovely combination of cooked meat, yorkshire pudding and mash potatoes definitely makes me happy. I've just finished mine, and could totally eat another one! Can't wait for next Sunday just for the dinner.

100 Happy Days...Day 12

Day 12 - Ant & Dec Saturday Night Takeover

My boyfriend says I have a very strange sense of humour as I find very few TV programs or films films funny and very little makes me laugh, but these two definitely do something right. An hour and a half of entertainment on a Saturday night that will put a smile on anyone's face. I may not be the coolest 22 year old, opting to stay in on a Saturday night but this definitely makes me happy.

100 Happy Days - Day 11

Day 11...Fridays!

After a crazy week at work there's nothing that makes me happier than knowing its Friday! Two days at home is definitely needed right now.

Happy Friday everyone!

100 Happy Days...Day 10

Day 10 - Catching up with friends

Working, commuting & studying makes seeing friends difficult at times. My nights are taken up by the gym or sitting in traffic jams, my weekends are normally with my boyfriend, so every time I can it's great to catch up with friends.

Nandos may not have been the best idea when I'm supposed to be eating good but it's definitely better than it could be. A nice night, nice chat after a really bad week at work definitely makes me happy.

100 Happy Days....Day 9

Day 9 - Dancing

I love dancing. I've dance since I was little learning; tap, disco, cheerleading and musical theatre until I was fourteen. I had to stop for family reasons in my early teens but really missed the sense of freedom and enjoyment I get through it all. Starting back at uni gave me the chance to get back into dancing and I've now been learning ballet, jazz and contemporary for almost 3 years. My ballet/jazz class got cancelled so I'm now focusing on contemporary and hope to be in a show later in the year. I can't wait. I'm hoping I get to try out some new dance styles later this year. Pole, aerial and hip-hop are definitely high on my list.

100 Happy Days...Day 8

Day 8 - Seeing my best friend

It's said that at university, you meet friends for life, and I definitely think I've done that. We met within the first few weeks of starting uni and have been friends ever since. He's been my flat mate and now he's my gym buddy, supporting me on my journey. Thanks for being there for me all this time!

Weigh In - 3rd March 2014

Last week definitely wasn't my best week. A combination of not feeling very well and having plans for after work a few nights meant my workouts were non-existent. Combine this with a need to over-indulge on food, I was very surprised to see a loss on the scales this morning. Down another 0.6lbs making a total loss of 5lbs this year. Not an amazing number but it's definitely good after a bad week!

My lack of working out last week has definitely made me more motivated to work hard this week. So I started March with a good workout, pushing myself more than I have in a few weeks (in my opinion).

The gym was relatively quiet, for a change, so I got to do a little circuit around different machines. I warmed up with 10 mins on the bike, using the Fat Burn programme on level 3 to burn 67 calories, keeping an average of 70 RPM. Then moving onto the treadmill I ran for a constant 5 mins at level 8 on incline 2, and then walked for 2 mins (level 5 incline 2) before doing a short run again and a little walk to rest again at the end, nice burn of 80 calories. Finally moved onto the rowing machine for a final 10 minute stint. Normally rowing is something I get bored of very easily but I set myself a nice challenge of keeping up with the girl on the machine next to me and then sped up to a faster stroke per minute than she was doing. This gave me another burn of 70 calories. Total 30 min workout = 217 calories.

I get bored very easily so this nice 10 min rotation was a good way to keep me interested for a good 30 mins. Might stick at this little routine for a few sessions and see how I go. Think I might challenge myself and see if by the end of March I can run for the full 10 minutes on the treadmill, not just 5.

Back to the gym tomorrow and then dancing on Wednesday so hopefully this week will be a good week and I'll achieve my target of burning 750 calories on exercise a week.

100 Happy Days - Day 7 - Seeing the scales drop unexpectedly

100 Happy Days...Day 6

Day 6 - Musicals

As someone who loves dancing and music, watching musicals, both on stage and on TV, definitely makes me happy. Today's viewing was Grease, an old time classic feel good family film. My favourite however is Les Miserables, one day I will get the chance to see it on stage. Lazy sundays watching Grease is definitely a good way to end the weekend.

100 Happy Days...Day 5

Day 5 - Cuddles with my dog

After a long week it's nice just to relax on a weekend and having cuddles off my lovely little pet is definitely a good way to spend a Saturday. She's been with us for 16 years and is definitely a member of our family. Seeing her everyday makes me smile.