A new challenge

May 2, 2021 / edebock / 1 Comment

I’ve been feeling very sluggish lately. I still do my morning exercise routine most days, but I quit weight lifting earlier than usual this spring when I foolishly tried lifting something I shouldn’t have and hurt my back. It’s okay now, so I really have no excuse except laziness and lack of incentive. Today I decided to do something about that!

Remembering back to last year when I walked 179.5 km as part of the Hoofing It Across Canada fundraiser for NET cancer research, I recalled how good all that walking felt and how much it helped to have a specific goal. That’s what I needed; a new challenge!

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October 2, our 45th wedding anniversary, is 5 months or exactly 154 days from now. I have decided to walk (or hike) 300 km between now and then. That’s an average of 1.95 km a day. (For my American readers, that’s a total of approximately 186 miles or 1.2 miles a day.) I know that I’m capable of walking further, but I also know that I won’t walk every single day and I want to set a goal that’s realistic and achievable. I’m telling you about it so that you’ll help keep me accountable. In fact, I’m wondering if anyone wants to join me? If my goal isn’t right for you, set one of your own and tell us about it in the comment section below.

Why walk?

Walking has many benefits including:

It’s accessible, easy, and free.
It reduces stress and decreases symptoms of depression and anxiety which, for many, have been escalated by the current pandemic.
It improves heart health and reduces the risk of cardiovascular disease.
It increases blood flow and therefore improves energy levels.
It improves blood pressure and cholesterol levels.
It reduces the risk of some cancers.
It boosts the immune system.
It helps prevent the onset of Type 2 diabetes.
It reduces the risk of osteoporosis.
It burns calories.
It promotes more restful sleep.
It improves flexibility and helps ease chronic pain and stiffness.
It improves brain function.
It’s even been linked to longer life expectancy!

My current walking challenge is not a fundraiser, but I will be participating in a 5 km walk for Multiple Sclerosis research on May 30 in support of a close friend who battles this disease. If you would like to add your support, you can find my fundraising page here.

100 pounds!

May 13, 2020 / edebock / 10 Comments

I started lifting weights in the early 1990s. It was never my intention to become a body builder, but I had recently entered my 40s and I thought that it might be a good idea to do something to try to keep in shape. We already had the equipment in the basement and hubby, who was a phys ed teacher at the time, had been lifting for several years, so I had him set up a routine for me and my lifting days began. I would never have foreseen that I’d still be lifting all these years later!

Unlike many serious lifters who work out year round, we only lift from mid October until the end of April each year; the months that the golf course is closed. We have a short summer season here in Alberta and we want to spend as much of it as possible engaging in outdoor pursuits, not working out in the basement! Over the almost three decades that I’ve been lifting, I’ve had good seasons, bad seasons, and even one when I didn’t lift at all. We spent that year teaching English in Japan and rather than seeking out a gym to join, we spent as much time as we could seeing the country and soaking up the culture. There were also a couple of partial seasons including the winter that we headed off to China to spend a semester teaching there.

My best year to date was the winter of 2005-2006. I was 53 years old and many years pre cancer. At the end of that season, I was bench pressing 97.5 pounds. Why I never pushed myself to add just 2.5 more pounds and press 100, I’ll never know! I suspect that the golf course opened and I probably thought that I’d be able to push that little bit further the following year. In ensuing years, however, I never made it past 90 pounds again. That is until this year!

Each of the past few years, I had a midwinter PRRT treatment that set me back strength-wise, but I kept on pushing myself and refused to quit completely. Am I ever glad I did! I guess I didn’t realize how much those treatments were actually taking out of me, but I haven’t had one since last June and I cannot believe how strong I’ve felt this year. Today I did something that I gave up hope of ever doing a long time ago. I bench pressed 100 pounds! That might not seem like a lot to many more serious lifters, but to me, at 67 years old with two cancers, it was huge!

It was back in February that I first caught a glimpse of potentially reaching a new personal best. It was definitely on a distant horizon, but barring injury or sickness, it might just be possible. It was very shortly after that thought crossed my mind, however, that we got the call telling us that my father was dying. We had to drop everything and head for Vancouver. With that interruption, I thought the possibility was gone, but when we got home, I picked up where I’d left off and soon realized that it might still happen. I’ve continued lifting later into the spring than I normally do partially because, with the Covid-19 shutdown, there wasn’t a lot else to do, but mostly because I was so close to reaching my goal and I simply couldn’t let it slip through my fingers this time.

Definitely feeling pretty proud of myself!

Coping with the new normal

April 7, 2020 / edebock / 9 Comments

I was supposed to be in the city this afternoon for an appointment with Dr W concerning cancer #3 which is located in my thyroid. Unfortunately, due to the ongoing Covid-19 pandemic, that didn’t happen. Clinic visits are being restricted to only the most urgent cases while people like myself are required to make do with a phone call from the doctor. Had I been in the office, Dr W would have done an ultrasound to determine whether or not there has been any change to my thyroid since I last saw him six months ago. We both agreed that that would have been the best scenario. If I was able to have an ultrasound done in the community where I live, we might have gone with that option, but the closest place that I could do that would be the hospital located an hour away. Since we both know that a hospital is a higher risk location than his clinic would be, we agreed that that wouldn’t be a good choice. Instead, we wait. We wait until the Covid-19 threat passes and I’m able to see him in his office again. He’s predicting June or July, but no one knows for sure. We wait and we pray that the cancer doesn’t grow or spread; that the additional two or three months doesn’t make a difference.

I was also planning to stop into the University Hospital dental clinic this afternoon to pick up a supply of the fluoride gel that I use once a day to protect my teeth from harmful effects of the radiation that I received after cancer #2 was surgically removed. Thankfully, though, that can be sent to me by mail.

As we enter the fourth week since our province declared a state of emergency and services began to shut down, we’ve all experienced many changes. Most, like accessing my fluoride, have been fairly simple to deal with, while others, like not being able to see Dr W and have my scheduled ultrasound, are more challenging and may have serious long term effects.

Thankfully, for retirees like hubby and I, the impact of Covid-19 has thus far been easier to bear than it has been for many others. We don’t have a business to close, jobs to lose, or children to teach at home. Nevertheless, the novelty of staying home 24/7 wears pretty thin and many of the frustrations that go along with the current situation affect us all. In light of this, I thought I’d share a few things that are helping me deal with our new normal.

Routine. I like routine at the best of times, but it’s even more important in times of uncertainty. This doesn’t mean that I can’t be flexible or spontaneous, but having some structure to my day really helps keep me on an even keel.

Adequate sleep. I try to go to bed at night and get up in the morning at about the same time each day. That takes a bit of self-discipline. I tend to be a night owl and I could easily stay up way too late, but I know that I function best if I get about 8 hours of sleep a night. Thankfully, in spite of the fact that I’ve had a couple of nights where odd dreams that probably indicate an elevated stress level have kept me from sleeping well, most nights have not been like that and I feel well rested.

Exercise. I’m very fortunate that, unlike many people who are finding it difficult to exercise because their gyms have closed, I have everything I need here at home. Monday to Friday my day begins with a 25 minute exercise routine that focuses on core strength, flexibility, and balance. Our basement gym consists of a treadmill, two weight benches, and a large assortment of free weights. Three afternoons a week find me down there lifting weights and on the alternate days, I either walk on the treadmill or outdoors. Sunday is usually a day of rest.

Healthy diet. If anything, we’ve been eating better than ever since the beginning of this pandemic because I’ve been a little more intentional about meal planning. That started three weeks ago when we visited five grocery stores in one afternoon and found their meat departments almost empty! Thankfully, the shortage didn’t last and I’ve since been able to add enough to the freezer to last us quite awhile. We keep very little unhealthy snack food in the house, so even with many more hours at home, we haven’t been tempted to fill up on junk food.

Spiritual nourishment. Prayer and Bible reading are regular parts of my daily routine that help keep me balanced. We’ve been missing the opportunity to meet in person on Sunday mornings, but we’ve been enjoying church online.

News, but not too much! I don’t want to live with my head buried in the sand, but at the same time, I don’t want to become obsessed with every detail of what’s going on. I’ve continued my habit of reading the news after breakfast every morning. We subscribe to one newspaper online. I check the world, national, and local news each day, but I very seldom read editorials. For the past couple of weeks, I’ve been watching our provincial Chief Medical Officer of Health give her daily Covid-19 update each afternoon online, but I don’t watch TV news.

Connection. Staying in touch with friends and family by phone and online has been a vital part of staying sane. I enjoyed a lovely visit with a group of girlfriends via Zoom one evening last week and we’ve also enjoyed chats with several of our grandchildren.

Purpose. It think one of the key ingredients to coping throughout the ups and downs of life and perhaps more than ever right now is having a sense of purpose. In addition to the usual day to day activities like meal preparation and exercising, I’ve been cleaning and reorganizing the kitchen cabinets and I’ve been using Duolingo to learn Spanish! Of course, there’s also the blog! Writing it and connecting with all of you gives me so much pleasure!

The one thing that I’d like to be doing more of these days is getting outdoors, but we seem to trapped in a never ending winter. Our snow is usually gone by the end of March, but not so this year. There’s lots of sunshine in the forecast though and our daytime temperatures are beginning to inch up over 0ºC (32ºF), so perhaps this too shall pass just as we know the pandemic will.

So, my friends, how are you coping? What are some things that are helping you get through these most unusual times?

Fashion or function?

January 24, 2020January 23, 2020 / edebock / 7 Comments

I love a stylish pair of sneakers. You’ve seen some of my favourites here before.

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I also love the fact that sneakers are no longer only for wearing to the gym or for running. In fact, a pair like these from Circus by Sam Edelman wouldn’t even be suitable for those pursuits. I have, however, worn them with a dress.

Then there’s this pair that I bought specifically for walking in Europe last spring.

Here I’m wearing them overlooking a beautiful stretch of sandy beach in Belgium.

My husband gave me these metallic blue ones for Christmas just over a year ago. They look especially good with jeans.

Naturalizer Women’s Cairo 3 Sneaker

But sometimes what a shoe looks like isn’t the most important factor. One of my goals for the new year was to get back into the habit of walking on the treadmill at least three times a week (on the days that I don’t lift weights) and for that I needed a new pair of comfortable, supportive shoes. At the sporting goods store I was confronted with an entire wall of running shoes and trainers and I had no idea where to begin! Of course, my eye was drawn to the cutest and most colourful ones, but I had to remind myself that that wasn’t why I was there. Thankfully, a very knowledgeable sales clerk steered me in the right direction. If I was only going to use the shoes on the treadmill and not for other gym activities, she recommended running shoes as opposed to trainers. That narrowed the search to half the wall! Looking at my feet, she immediately realized that they’re narrow and suggested two brands that I should consider. These are the ones that I settled on.

ASICS Women’s GT2000 6 Running Shoes

I’ve only put about 8.5 kilometres (5.3 miles) on them so far, but I think they were a good choice. They’re lightweight but sturdy, and gel technology in the heel and the forefoot provides plenty of cushioning. The fact that I also like what they look like is simply a bonus! I’ve added them to my list of clothing purchases for 2020, but I really think of them as an investment in my health as opposed to a fashion item. Sometimes function takes precedence over fashion!

12 Days of WholyFit

December 18, 2018December 18, 2018 / edebock / Leave a comment

Some of you who saw my recent fitness photos on Facebook have been asking what they were all about. WholyFit is a Christian alternative to yoga that offers fitness workouts for body, soul and spirit. Sessions are taught by well trained fitness professionals using exercise techniques that meet industry standards. Carrie is one such instructor. I’ve known her since she was a child and I took a series of classes from her a couple of years ago. When she introduced a 12 day fitness challenge on her Facebook page earlier this month, I decided to give it a try.

I know that there are some Christians who believe that we should never bend our body into yoga-like poses because in doing so we are bowing to false gods. What absolute poppycock! In very simple terms, yoga is a spiritual and ascetic discipline which includes breath control, meditation, and the adoption of specific bodily positions that are designed to be relaxing and to increase physical strength and stamina. While yoga has its roots in ancient eastern religious thought, it is not a religion and it definitely doesn’t own the poses!

As with anything else, it’s a matter of intentionality. The Bible tells us, whatever you do, do it all for the glory of God (1 Corinthians 10:31). As long as we don’t become obsessed with our own physique, when we take care of our bodies, we honour and glorify the God who made them and we equip ourselves to be better able to do the work He gives us to do. If we contemplate or meditate on His Word or His works while we stretch and pose, so much the better!

On December 5, Carrie posted the first challenge. Each day participants were to practice the pose at home, snap a selfie, and post it on their Facebook page. The idea was to try to hold each pose for 5 to 10 breath cycles (inhale and exhale). In some cases, I was able to do that quite easily. In others, not so much! The entire exercise took two weeks to complete because, in accordance with scripture, Sundays were a day of rest. For those of you who haven’t already seen my photos, I’m including all of them in this post. Since Richard is already well practiced at taking photos for the blog and it isn’t easy to take selfies while holding the poses, he acted as my willing photographer.

Day 1 – Cross Balance

This pose was very similar to one that I’d been working on in a Balance and Mobility program that was recently offered by Alberta Health Services. Though I can hold it significantly longer than I could at first, I’d eventually like to be able to lift my back leg higher and keep it straighter.

Day 1 copy

Day 2 – Side Shield

I honestly wasn’t sure I’d be able to do this pose and was delighted to find that I could!

Day 2 copy

Day 3 – Bell

This one looked easier, but it wasn’t as simple as I thought it would be.

Day 3 copy

Day 4 – Overcomer Side

I discovered after the fact that the palms of my hands should have been upward instead of down on this one which would have engaged different muscles. Oops!

Day 4 copy

Day 5 – Candlestick

As opposed to being a static pose, this one involves slowing lowering yourself into this position and then reversing back up to a standing position keeping the heels lifted throughout.

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Day 6 – Sword

Carrie gave us two versions of this one and I opted for the simpler one. She advised that we not try the more advanced version unless we had first practiced this one sufficiently as it requires greater shoulder strength. Though lifting weights and paddling the kayak have given me fairly strong shoulders, I knew that I’d best leave the advanced version for the younger set and not take a chance on injuring myself. As on Day 1, I was surprised at how difficult it was to fully straighten my extended leg.

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Day 7

Carrie designated Day 7 Blooper Wednesday. Her instructions were: Post your best blooper picture (if you’ve got one). Spend some time practicing 1 or 2 postures that you’ve worked on so far. Reflect on all the ways God is making you NEW and thank him for it 💕Since I’ve been weeding out photos and getting rid of ones I don’t want to keep, I didn’t have a blooper photo to post, but the latter part of her message resonated with me. Have you ever stopped to ponder how truly amazing our bodies are? Though my body is riddled with cancer and there are various parts that don’t work as well as they once did, I can walk, dance, kayak, hike, ride a bike, hug a loved one, lift weights, and bend into and balance in all sorts of poses! I can hear, see, taste, talk, think, and reason. I have so much to be thankful for!

Day 8 – Breastplate

Again, Carrie gave us two versions and this time I was able to do the more advanced one!

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Day 9 – Forward Dove

This one definitely needs work. Again, it was a challenge to get the extended leg as straight as it ought to be and I kept threatening to tip over before Richard could get a picture!

Day 9 copy

Day 10

By Day 10, the poses were getting more difficult and I wondered if I’d be able to do the final two! Carrie’s instructions for this one were to drop one hand or two to the heels. One hand I could do, but two was an impossibility! I simply can’t arch my back that much.

Day 10 copy

Day 11 – Shield of Faith and Fire Extinguisher

Carrie gave us two poses to try on Day 11. The idea was to hold the first pose, Shield of Faith, and then drop one hip to the floor and move into the second pose, Fire Extinguisher. That one just felt like I was relaxing on the floor!

Day 11a copy

Day 11b copy

Day 12

As it turns out, I had nothing to worry about back on Day 10! The final two days weren’t too difficult after all. Overall, I’m pretty proud of what this 66 year old body was able to do.

Day 12 copy

If exercise, getting in shape, particularly increasing balance and flexibility, are on your list of New Year’s resolutions, I’d definitely suggest giving WholyFit a try. It’s more than just an exercise program as it offers faith centred health and wellness ministering to spirit and soul as well as body. If there isn’t a trained instructor in your area or you prefer to exercise at home rather than attending a group session, DVDs and video downloads are available on the website.

“Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.” 2 Corinthians 4:16

Strong arms at the ready?

July 7, 2018July 7, 2018 / edebock / 6 Comments

I lift weights every winter to keep in shape, but this past winter I had a more specific goal to spur me on. I wanted to be able to paddle our kayak longer than I could last summer without feeling like my arms were going to fall off! In particular, I wanted to be able to do a five or six hour trip on the North Saskatchewan River this summer. I started lifting earlier in the fall than I usually do and I continued later into the spring. By the time I quit, just before my May 23 cancer treatment, I was lifting more than I had for several years!

No, we haven’t done that kayak trip yet, but over the past three days, I’ve tested out those arms and shoulders and I think I can do it! On Wednesday we played 18 holes of golf in our local seniors tournament. That’s not a big deal, but then on Thursday we paddled the kayak for more than three hours. Last year that would have been more than I could handle and I must admit that by the time we finished, my arms were sore. I went to bed that night wondering if I really could handle the long river trip, but when I woke up the soreness was gone and I golfed another 18 holes!

Thursday’s excursion took us back to the Battle River, a tributary of the North Saskatchewan that meanders through central Alberta and western Saskatchewan. Starting at Big Knife Provincial Park, we paddled upstream for an hour an a half. The river moves slowly, so paddling against the flow isn’t as challenging as it might sound.

Battle River

Other than waterfowl, we didn’t see any wildlife, but we were both reminded of Psalm 50:10 when we saw the cows grazing on the grassy hills overlooking parts of the river. “Every animal of the forest is mine, and the cattle on a thousand hills.”

Can you see the curious bovine faces peeking at us in this one?

Holding the camera still enough in a moving kayak to get crisp photos with the zoom lens is virtually impossible, but I did manage to get this one of a very protective Mama duck and her offspring.

We really weren’t very close, but she squawked and flapped about in quite a frenzy trying to warn us away from her lone duckling. I’m sure her poor heart was beating faster than any duck’s is meant to and I wished I could reassure her that we were no threat. As if scaring her once wasn’t enough, we met her again in exactly the same spot on our trip back down the river. This time Junior was hidden somewhere in the reeds, but once again she did her best to scare us away.

In spite of the fact that the Battle moves slowly, the trip downstream should have been a bit quicker, but we were bucking a stiff wind much of the way and it took a little longer than we expected. We were glad when the bright yellow buoy marking the location of the Big Knife boat launch came into view!

There will be more kayaking and more golf before we tackle the North Saskatchewan, but campgrounds with decent wifi are few and far between, so it might be a little while before I can post again. Even this one took hours to put together!

Winter fun!

March 6, 2018March 6, 2018 / edebock / 1 Comment

Today was supposed to be a weight lifting day, but when snowshoes are delivered to your door in the morning, it’s the first day without any wind in absolutely ages, and this is waiting just down the street, plans just have to change!

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Ever since our snowshoe adventures over the Christmas holiday, snowshoes have been on our shopping list and we finally ordered these ones from Costco. They’re Canadian made and we especially like the bindings with their easy-to-use ratchet buckles. They come as a kit with a carry bag and telescoping poles that can also be used as trekking poles in the summer.

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This winter seems to be lasting forever, but now that we have our snowshoes, I’m much less anxious to see spring arrive! Hopefully we have a few more opportunities to get out and enjoy the snow before it melts away. On the other hand, that is the golf course we’re snowshoeing on!

Hike to Quarry Rock

April 24, 2017 / edebock / 5 Comments

One of the big advantages of living in (or visiting) North Vancouver is the fact that you’re only minutes away from a wide array of beautiful backcountry hiking trails. Our grandsons didn’t have school today due to a teacher professional development day and though it poured rain overnight this morning’s weather looked suitable for an outdoor adventure.

Quarry Rock is a large rocky outcrop overlooking Indian Arm at scenic Deep Cove. Clouds hung low over the cove as we set off on our hike.

The 3.8 km round trip trail, which is also part of the easternmost section of the much longer Baden Powell Trail, begins with a long stair climb that quickly informed me that after a long winter, during which the treadmill in our basement mostly gathered dust, my legs and my cardiac conditioning are somewhat out of shape. It didn’t help that in my eagerness to get out and onto the trail, I’d forgotten to have my morning cup of tea! Fortunately, the fresh air, the enthusiasm of our young hiking partners, and the wonderful smell of the damp forest were invigorating.

The overall elevation gain on this trail is approximately 100 metres, but there are lots of ups and downs along the way. In addition to many flights of wooden steps, boardwalks and small bridges, much of the trail is a maze of tree roots.

The terrain is typical of North Shore hikes with the trail wending it’s way through densely wooded areas of Douglas fir and hemlock. Morning mist hung in the trees as we set off, but before long the sun began to peek through and we soon started removing layers of clothing.

Along the trail, many small creeks filled with spring runoff from the mountains tumble down the hillside in their rush to reach the ocean.

Eventually the trail climbed up onto solid rock and we walked out onto the bluff where the views were spectacular.

This trail is clearly a popular one. Even on a cool Monday morning, there were lots of hikers out and when we reached Quarry Rock, it was so crowded with people that it was difficult to get good unobstructed photos!

I’m a Barbarian!

January 27, 2017January 24, 2017 / edebock / 3 Comments

I’m fortunate not to have to leave the house to exercise. We have a treadmill, two weight benches and more free weights than I’ll ever be able to lift in our basement. As a result, thinking about what to wear to the gym isn’t an issue for me. I usually work out in a pair of yoga pants or leggings and an old t-shirt. As long as I look presentable enough to answer the door if someone rings the bell unexpectedly, that’s good enough for me. There are, however, three items that I do consider essential parts of my weightlifting wardrobe.

1. Shoes

If I was a competitive lifter, I would want a pair of shoes with low compression soles designed specifically for the sport, but for someone like myself, a good pair of cross-trainers is an excellent choice. The soles, which are wider than the upper part of the shoe, provide excellent stability and support.

2. Gloves

Padded weightlifting gloves improve my grip and keep me from getting callouses on my hands.

3. Belt

Though there is some debate in the weightlifting world about whether or not a belt should be worn, I have always worn one and will continue to do so. The main reason is to stabilize and reduce pressure on my spine, hopefully avoiding back injury. Wearing a belt also forces a lifter to use their legs more than their back which is precisely what you want to do when lifting anything heavy.

Though it’s possible to purchase a pink or purple weightlifting belt specifically for women, I’m not concerned about looking feminine when I’m working out. As I said, I do it in the privacy of my own basement where only my husband sees me. Besides, a girly belt wouldn’t say that I’m a Barbarian!

Fitness from the shoulders up!

June 21, 2014 / edebock / 6 Comments

“Normally you should be able to place the two middle joints of your index and middle fingers in your mouth” reads one of the many handouts that I was given at the Cross Cancer Institute this week.

You tried it, didn’t you? I knew you would!

I can do it, but barely. In fact, when I do, I’m left with imprints of my teeth on my fingers.

I’m amazed at all the services available to patients at the Cross and I haven’t even had to go looking for them. This week, I had appointments with a speech language pathologist (who knew that they also deal with swallowing issues?), a nutritionist and an occupational therapist and now I have a whole new exercise routine to follow. I have lip exercises, swallowing exercises, jaw exercises and neck exercises to do! Sadly, none of them requires cute exercise attire!

The lip exercises are meant to help correct the crooked smile that I was left with after last month’s surgery. It has been gradually improving as the facial nerve recovers and if it never got any better than it is right now, I could certainly live with that, but I might as well do what I can to help it along. The exercises, which involve making a variety of funny faces, are simple and easy do while I’m engaged in other activities.

Surgery also left me with a fair amount of stiffness in the neck and jaw area, hence the difficulty getting two knuckles between my teeth. Radiation can cause increased stiffness in these areas so, rather than becoming a permanently stiff-necked person, I’ll be doing neck and jaw exercises at least 3 times a day for the duration of my radiation treatments and for several weeks or possibly months afterwards. Fortunately, they’re also simple to do and don’t take very long.

Dysphagia, or difficulty swallowing, is a common side effect of radiation to the head and neck so the swallowing exercises that I’m doing are preemptive, designed to minimize or prevent problems from arising. They’re not particularly difficult to do, but because they’re done with sips of water, they involve consuming copious amounts of H2O. Since staying well hydrated is important, this isn’t a particularly bad thing but it does mean having to break the exercises down into manageable amounts spread throughout the day.

I haven’t lifted weights since having surgery and the treadmill is gathering dust again now that the weather is suitable for walking outdoors, but I’m still fitting in my regular morning exercises 4 or 5 days a week. This is the first time I’ve worked on being physically fit from the shoulders up though!

Following Augustine

A lifestyle, travel, and fashion blog by Elaine DeBock.

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