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Vienna Marathon winner DQ’d for unlawful sneakers

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The Vienna Metropolis Marathon produced two breaking information of utterly completely different content material on Sunday and none of them was about data.

The race turned the primary main marathon worldwide with a powerful worldwide elite discipline and a mass race for the reason that begin of the Corona pandemic after which ended with a disqualification of the runner who crossed the road first. Ethiopia’s Derara Hurisa wore sneakers which aren’t compliant with the principles.

Whereas it’s the first time that such a disqualification occurred in a serious marathon Kenyan Leonard Langat turned the winner with a time of two:09:25.

A debutant was the shock winner of the ladies’s race: Kenyan Vibian Chepkirui ran 2:24:29. On a day when temperatures reached round 25 Celsius in the course of the ultimate a part of the race hopes of data light in the course of the second half of the marathon.

Mass begin racing in an enormous metropolis

In complete organisers registered round 26,000 entries from 126 nations for the assorted occasions. 6,000 of them have been marathon runners. Among the occasions have been already staged on Saturday.

In a 10k race Julia Mayer smashed the nationwide report with a time of 32:54, changing into the primary Austrian lady to interrupt 33:00 minutes. Andreas Vojta took the lads’s race. The Austrian improved his private finest to 29:03. The Vienna Metropolis Marathon is a Label Street Race of the worldwide athletics federation World Athletics.

Heartbreak for Hurisa

Lower than 45 minutes after breaking the ending tape within the coronary heart of Vienna in 2:09:22 Derara Hurisa seemed utterly distraught, sitting on the pavement within the ending space between Vienna’s Burgtheater and the spectacular city corridor. He had simply learnt that he was disqualified as a result of the soles of his sneakers have been one centimeter thicker than allowed.

The soles of street trainers need to be no thicker than 4 centimeters. Hurisa was operating with a mannequin that has a sole thickness of 5 centimeters. He’s mentioned to have chosen the sneakers for the race as a result of he used them in coaching and thought they have been inside the guidelines.

Organizers defined that each runner or their supervisor needed to fill in a kind through which they’ve to call the mannequin of the shoe they have been going to put on. On Hurisa’s kind a shoe was named that’s inside the guidelines. For some causes on race day he wore a unique one. „We additionally pressured within the technical assembly the principles concerning the sneakers.

“Sadly we had no different selection than disqualifying the athlete,“ mentioned Hannes Langer, who is among the elite race coordinators of the Vienna Metropolis Marathon. “It’s the first time one thing like this has occurred. And I’m fairly certain that any further there might be some type of checks to keep away from one thing like this to occur once more in a serious race.“

Profitable in second place

“After all I might have most popular to have damaged the tape,“ mentioned Leonard Langat, who turned the winner and clocked sub 2:10 for the primary time. “I had no clue concerning the disqualification till they instructed me. It was after all my purpose to win and I thank god that in the long run I did. It was an excellent race, however the warmth was an issue.“

Whereas the main group had handed the half marathon in 63:41 the 30 okay cut up of 1:30:33 nonetheless pointed in the direction of a ending time of round 2:07:30. Nonetheless when the final pacemaker dropped out at 30 okay the race turned a lot slower and tactical.

As soon as Japan’s Kento Kukutani, who got here from behind, had reached the main group with Kenyans Leonard Langat and Samwel Kiptoo plus Ethiopians Betesfa Getahun and Derara Hurisa the tempo was elevated once more.

Kukutani and Kiptoo have been shortly dropped whereas the opposite three battled for victory. Hurisa had the most effective dash, however with unlawful sneakers. So it was Leonard Lagat who turned Vienna’s champion.

Ladies’s race had course report potential

The ladies’s leaders have been operating effectively contained in the course report of two:22:12 for lengthy components of the race. Vibian Chepkirui and the Ethiopians Meseret Dinke and Gelete Burka handed the half method mark in 70:47. Burka had recovered from a fall earlier within the race when she stumbled at a zebra crossing the place a bit was barely elevated.

Nonetheless neither Burka nor Dinke was capable of maintain on to Chepkirui. On the 30 okay mark the Kenyan’s cut up time was 1:40:37 and she or he was already 33 seconds forward of Dinke with Burka one other 20 seconds again.

Though Vibian Chepkirui slowed within the ultimate part her victory was by no means doubtful because the gaps behind her grew. „With out the warmth I might have run at the very least two minutes quicker,“ mentioned the 27 year-old. She completed with 2:24:29 and was effectively forward of the Ethiopians Meseret Dinke and Gelete Burka who clocked 2:25:31 and a couple of:25:38 respectively.

Little over a month after an outstanding twelfth place end within the Olympic marathon Fabienne Schlumpf of Switzerland was fourth in 2:26:31.

Outcomes, Males:

1. Leonard Langat KEN 2:09:25

2. Betesfa Getahun ETH 2:09:42

3. Edwin Kosgei KEN 2:10:10

4. Kento Kikutani JPN 2:10:37

5. Samwel Kiptoo KEN 2:11:16

6. Tadesse Abraham SUI 2:12:26

7. Yuta Koyama JPN 2:17:20

8. Edwin Kangogo KEN 2:17:37

Ladies:

1. Vibian Chepkirui KEN 2:24:29

2. Meseret Dinke ETH 2:25:31

3. Gelete Burka ETH 2:25:38

4. Fabienne Schlumpf SUI 2:26:31

5. Lucy Cheruiyot KEN 2:27:47

6. Celestine Chepchirchir KEN 2:28:49



Tasty & Enjoyable Summer season Snacks!

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Tasty & Fun Summer Snacks!

Do you want some hacks in your child’s subsequent snack assault? Try these new, enjoyable, and wholesome summer season snacks in your teenager to get pleasure from!

Children and adults LOVE to snack. However, whereas snacks present round 37% of kids’s vitality consumption, they solely quantity to 15-30% of essential micronutrients – yikes! (1)  It’s principally as a result of ever-changing definition of snack meals. To spare the “again in my day” speech, within the 70s, individuals snacked predominately on contemporary fruit. However, whereas the apple could not fall removed from the tree, the mentioned fruit has since been modernized into juice (contemporary or processed) and at present dominates the snack sport.

Together with fruit juice, the trendy mum or dad usually depends on snack choices equivalent to packaged chips, cookies, muffins, bars, and sugary drinks. In different phrases, meals extremely processed and loaded with sugars, salts, fat, and white flour. No marvel it’s so difficult to remain at a wholesome weight.

So go old fashioned by counting on complete meals snacks as your family’s go-to gasoline supply. Use these summer season snack choices as a approach to keep away from getting bored with the identical ol’ meals. Hold the fridge, freezer, and pantry stocked with these must-try goodies to nourish hangry youngsters and hold them happy between meals. By having nourishing choices accessible, your kiddo can foster optimistic consuming habits that contribute to a wholesome thoughts and physique for all times!

Summer season Snack Concepts

This mixture of cool and crunchy snacks supplies simple and scrumptious choices for these heat summer season days.

  1. Frozen fruit and greens
  2. Frozen home made fruit popsicles
  3. Greek yogurt popsicles blended with fruit
  4. Smoothie bowls
  5. Blended watermelon drink
  6. Fruit and veggie salsa
  7. Selfmade kale chips
  8. Lettuce cups and wraps

Hold studying for the way to create them and a few enjoyable tricks to make the children get pleasure from serving to within the kitchen!

Frozen Fruits or Greens

Attempt frozen meals. Frozen meals get a foul rap. However they’re equally (and generally extra) nutritious than the actual deal since they get picked at peak harvest. Children love frozen raspberries, blueberries, corn, and peas proper out of the bag. Sure, we’ve examined it! Speak about an easy-peasy snack possibility for busy dad and mom. To chill off your teenager with wholesome recipes for summer season snacks, try these 10 frozen meals! 

Frozen Selfmade Fruit Popsicles

Pop it prefer it’s sizzling! What’s tastier and extra satisfying than a frozen fruit pop. Ask your kiddo to decide on a fruit taste to remodel right into a refreshing creation (our private favourite is harmony grapes juice pops). Create feel-good recollections and attractive summer season snacks with a rockin’ fruit pop.

Greek Yogurt Popsicles

Go Greek! For a creamy deal with that may’t be beat, strive candy and tangy Greek yogurt pops. They’re filling and tasty, making them a must-try! 

  • Add a burst of colour by mixing mango or pineapple to swirl into the yogurt.
  • Then, merely scoop it into mini-muffin tins or ice cream molds for a cool deal with!

Want a pop of food-spiration? Try these blended berry fro-yo pops!

Smoothie Bowls

Make soup with fruit through a smoothie bowl. Smoothie bowls are all the trend and for good motive! It’s a simple method so as to add color-filled vitamin into summer season snacks for teenagers.

  • Create a candy but inexperienced smoothie bowl by mixing one inexperienced apple, 2 to three kale leaves, ½ cup pineapple (frozen), 1 banana (peeled, frozen), 1 celery stalk, 1/2 teaspoon ginger (peeled, grated), coconut water as desired, and further ice.
  • Serve it topped with frozen grapes, sliced strawberries, and a sprinkle of flaxseed. Or experiment with your personal fruit and vegetable combine to search out your loved ones’s favourite summer season snack.  

Blended Watermelon Drink

Whip out a watermelon! Ice chilly melon is a simple but efficient method in your kiddo to remain refreshed on even the most well liked of days.

  • Merely take away the rind and seeds out of your favourite melon, chop it up, and pop it into the freezer.
  • Then, mix it with almond milk and mint for a cool snack that’s prepared with the push of a button.
  • Or for a tropical spin, add coconut water and half a lime or lemon.

Speak about one in a melon snack!

Fruit and Veggie Salsa

  • Create a candy salsa by combining cubed cucumber, papaya, apple, and orange with a sprinkle of lemon and sea salt.
  • For many who like to pack the warmth, add some chili powder or paprika!
  • Then, get pleasure from it with whole-grain crackers or blue corn tortillas as a colourful approach to keep happy between meals.

Selfmade Kale Chips 

Get crispy with it. It’s the crunch that your kiddos will like to munch.

  • Make kale chips at residence by tossing bite-sized items with olive oil and sea salt, then roasting them within the oven at 375 levels Fahrenheit.
  • For further texture-filled flavors, experiment with including sunflower seeds or chickpeas to the combination.
  • Simply ensure that to regulate the oven as a result of this crispy summer season snack turns fast!

However whether or not you go for store-bought or want home made, kale chips are a fiber-filled approach to gasoline the day. Kale yeah!

Air-Popped Popcorn

Get poppin’ with it. This high-fiber summer season snack is a clean canvas in your subsequent culinary creation. Experiment with completely different taste combos of air-popped popcorn to search out your family’s favourite combine. Whether or not they’re craving a candy deal with or savory sensation, there’s a pop for everybody. For an additional burst of healthful goodness that satisfies all tastebuds, add unsalted nuts and seeds and a sprinkle of chopped dates or raisins.

Lettuce Cups and Wraps 

Get wrapped up in these wholesome recipes for summer season snacks. Create wholesome choices by having complete leaves of inexperienced cabbage, romaine lettuce, or iceberg lettuce available. Then, cup it or wrap it! Merely add quinoa, hummus, shredded carrots, sliced tomatoes, beans, hen…or principally something and the whole lot. Don’t overlook to incorporate tasty dips and spreads to make your wraps a brand new fan-favorite summer season snack!

Making the swap from processed snacks to complete meals doesn’t should trigger added stress. These flavorful and satisfying concepts make selecting summer season snacks a breeze! Problem your kiddo’s tastebuds to create long-term wholesome habits and a optimistic relationship with meals. Your youngsters or choosy eaters will thanks.

Lemon Thumbprint Cookies utilizing Quest Bars – Recipe

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Wish to make your mark? How about actually make an impression? The reality is that these Lemon Thumbprint Cookies are distinctive, they actually stand out, and everybody will need to get their fingers on them.

Try the total recipe beneath

NUTRITIONAL INFO

ORANGE CREAM BARS

Yields: 9 servings |  Serving Dimension: 1 cookie

Energy: 165  | Protein: 8g  | Fats: 11g | Web Carb: 4g

Complete Carb: 8g   | Sugar: 1g

Elements

ORANGE CREAM BARS

COOKIE:

FILLING

  • ⅓ cup coconut milk, full fats
  • ⅓ cup zero calorie sweetener
  • ¼ cup lemon juice
  • Zest 1 lemon
  • 1 tbsp cornstarch
  • 1 tbsp butter
  • Pinch turmeric for shade (non-compulsory)

Methodology

  1. Preheat the oven to 350ºF and put together a baking sheet with parchment paper.
  2. Reduce the Lemon Cake Quest Bars into small items and place them on the baking sheet.
  3. Bake for 6-7 minute and golden brown, let cool after which switch to a blender and mix till small tremendous crumbles type.
  4. Add the crumbles, almond flour, protein powder, melted butter and water to a mixer with a paddle attachment (or you need to use a handheld mixer if needed) and blend till a dough begins to type.
  5. Separate the dough into 9 evenly sized balls and press them down utilizing the again of a teaspoon to create an indent within the middle.
  6. Place the cookies on the baking sheet and bake for 6-8 minutes till golden brown.
  7. In the meantime, place the filling elements right into a small pot over low-medium warmth.
  8. Stir for five minutes till thickened. Let cool.
  9. It’ll thicken much more because it cools. As soon as the cookies and filling have cooled, fill every cookie cavity with lemon filling and serve.



Quest Sweet Chew Waffles | Quest Weblog

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Summer time. We predict it’s a time for lengthy, lazy days, swimming swimming pools, assorted flights of fancy and, after all, scrumptious, indulgent, gooey treats. And, wow, do we now have you coated in that final division. Look no additional than these Questified Sweet Chew Waffles for some critical summertime candy tooth satisfaction. Avoid wasting for us. We’re coming over later.

Take a look at the complete recipe under

NUTRITIONAL INFO

CANDY BITE WAFFLES

Yields: 2 servings |  Serving Measurement: 1 waffle

Energy: 220  | Protein: 30g  | Fats: 7g | Web Carb: 5g

Whole Carb: 10g   | Sugar: 1g

Components

CANDY BITE WAFFLES

CRUST

Methodology

  1. Put together a waffle iron with non-stick spray and activate medium-high warmth.
  2. In a mixing bowl, stir collectively half of the chopped sweet chunk, protein powder, baking flour, baking powder and salt till mixed.
  3. Whisk within the egg and almond milk till a batter types.
  4. Pour the batter into the waffle iron and prepare dinner till golden brown.
  5. Serve with remaining sweet chunk items.



That is Why We Should Struggle For Our Freedom (Well-known Quotes on Freedom)

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Narrated by Josiah Ruff, for Fearless Motivation
Music by Fearless Motivation Instrumentals

Freedom is like OXYGEN…
You don’t know the way valuable it’s till it’s too late. 


Freedom means you might be unobstructed in residing your life as you select. Something much less is a type of slavery.
– Wayne Dyer

Might we consider freedom, not as the best to do as we please, however as the chance to do what’s RIGHT.
– Peter Marshall

Every little thing could be taken from a person however one factor: the final of human freedoms – to decide on one’s angle in any given set of circumstances, to decide on one’s personal means.
Viktor E. Frankl 


The key of happiness is FREEDOM.
 The key of freedom is COURAGE.
– Carrie Jones

Those that deny freedom to others DO NOT deserve it for themselves.
– Abraham Lincoln

You’ll be able to’t separate peace from freedom as a result of nobody could be at PEACE until he has his FREEDOM
.
– Malcolm X


The one option to take care of an unfree world is to turn out to be so completely free that your very existence is an act of insurrection.
– Albert Camus

Freedom isn’t a couple of era away from extinction. We didn’t go it to our kids within the bloodstream.
It should be fought for, protected, and handed on for them to do the identical.
– Ronald Reagan
 


Freedom is the oxygen of the soul.
– Moshe Dayan

Emancipate yourselves from psychological slavery, NONE, however ourselves can free our minds!
– Marcus Garvey

Liberty will not be the ability of doing what we like, however the best to do what we ought.
– John Dalberg-Acton

There are two freedoms – the false, the place a person is free to do what he likes; the true, the place he’s free to do what he ought.
– Charles Kingsley

Liberty means duty. That’s the reason most males dread it.
– George Bernard Shaw

Man is free for the time being he needs to be.
– Voltaire

It doesn’t take a majority to prevail… however quite an irate, tireless minority, eager on setting brushfires of freedom within the minds of males.
– Samuel Adams
 


For to be free will not be merely to solid off one’s chains, however to reside in a means that respects and enhances the liberty of others.
– Nelson Mandela

Folks demand freedom of speech as a compensation for the liberty of thought which they seldom use.
– Soren Kierkegaard

Freedom is the certain possession of these alone who’ve the braveness to defend it.
– Pericles

Lock up your libraries for those who like; however there isn’t a gate, no lock, no bolt that you may set upon the liberty of my thoughts.
― Virginia Woolf, A Room of One’s Personal


Probably the most brave act remains to be to assume for your self. Aloud.
― Coco Chanel

I’d quite reside my life as if there’s a God and die to search out on the market isn’t, than reside as if there isn’t and to die to search out out that there’s.
– Albert Camus

The long run doesn’t belong to the fainthearted; it belongs to the courageous.
– Ronald Reagan


Between stimulus and response there’s a house. In that house is our energy to decide on our response. In our response lies our development and our freedom.
– Viktor E. Frankl

An important sort of freedom is to be what you actually are. You commerce in your actuality for a job. You commerce in your sense for an act. You quit your capability to really feel, and in alternate, placed on a masks. There can’t be any large-scale revolution till there’s a private revolution, on a person degree. It’s acquired to occur inside first.
― Jim Morrison

When a person is denied the best to reside the life he believes in, he has no alternative however to turn out to be an outlaw.
― Nelson Mandela


They who can provide up important liberty to acquire slightly momentary security deserve neither liberty nor security.
― Benjamin Franklin,

Higher to die preventing for freedom then be a prisoner all the times of your life.
― Bob Marley
 


Every man is questioned by life; and he can solely reply to life by answering for his personal life; to life he can solely reply by being accountable.
– Viktor E. Frankl

Freedom has price an excessive amount of blood and agony to be relinquished on the low-cost value of rhetoric.
– Thomas Sowell

Probably the most terrifying phrases within the English language are: I’m from the federal government and I’m right here to assist.
– Ronald Reagan


‘Emergencies’ have at all times been the pretext on which the safeguards of particular person liberty have been eroded.
– Friedrich August von Hayek

If the liberty of speech is taken away then dumb and silent we could also be led, like sheep to the slaughter.
– George Washington
 


The welfare of the individuals has at all times been the alibi of tyrants
– Albert Camus

The evil that’s on the earth virtually at all times comes of ignorance, and good intentions might do as a lot hurt as malevolence in the event that they lack understanding.
– Albert Camus

The liberties of a individuals by no means had been, nor ever will likely be, safe, when the transactions of their rulers could also be hid from them.
– Patrick Henry

A thought transfixed me: for the primary time in my life, I noticed the reality as it’s set into music by so many poets, proclaimed as the ultimate knowledge by so many thinkers. The reality – that love is the last word and the best aim to which man can aspire.
– Viktor E. Frankl
 


Freedom is the best to inform individuals what they don’t need to hear.
– George Orwell

What’s ominous is the benefit with which some individuals go from saying that they don’t like one thing to saying that the federal government ought to forbid it. If you go down that street, don’t anticipate freedom to outlive very lengthy.
– Thomas Sowell

Tell us what your favorite FREEDOM quote is, within the feedback under.

10 Ideas for Your Coaching Plan

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Coaching plans assist athletes set targets and obtain them. Creating coaching plans from scratch will be tough and probably harmful in case you don’t have the correct background or athletic data. Our health specialists put collectively their high coaching plan suggestions so you’ll be able to resolve what coaching plan is greatest for you.

What’s a coaching plan?

A coaching plan is a helpful companion and information in your journey to get health outcomes. Are you on the lookout for workouts to construct an even bigger butt or form your abs? No matter your purpose is, your coaching plan ought to at all times be tailor-made to you and your expectations. When setting a purpose, be sure that it’s difficult, however nonetheless real looking. A purpose you assume you’ll be able to obtain helps to maintain you motivated.

Do you have already got a health purpose in thoughts? A exercise routine is nothing greater than a method to an finish. It’s geared in the direction of your purpose and is predicated in your present (bodily) situation. Your 12-week coaching plan already has a transparent image of the place you’re going. It retains presenting you with new challenges. However a superb plan not solely consists of a mixture of workouts: It additionally contains helpful recommendations on relaxation durations and depth.

man stretching

Sensible Coaching Plan suggestions

There are a selection of coaching rules that may enable you to attain your targets. Enhance the effectiveness of your coaching with the next suggestions:

  • The exercise ought to push you – however not over the sting
    Each coaching session ought to push you to your limits, however with out overdoing it. If the depth of your workouts is simply too low, you gained’t see any outcomes. But when the coaching stimulus is simply too excessive, it will possibly even be dangerous in your physique. If you wish to enhance your efficiency, the coaching stimulus have to be adjusted to your (present) bodily situation.
  • Suppose long-term
    Progress doesn’t come in a single day. Your muscle mass are usually not the one physique components that must get used to common coaching. Different physique methods have to regulate to the elevated exercise, which takes time. Briefly, change doesn’t occur in a single day. Be affected person!
  • Push your self
    To achieve success in your coaching, you must preserve difficult your physique. This doesn’t at all times imply doing extra reps. You may add extra weight, do an additional set or simply merely be extra centered and conscious throughout your exercise. The mind-muscle connection in itself could make a giant distinction.
  • Hearken to your physique
    The extra customized the plan, the higher. Don’t preserve overdoing it, and keep in mind that no person is aware of you higher than your self. Does your resting coronary heart price enhance considerably after you stand up within the morning? Do you lack urge for food and really feel fully exhausted and unmotivated? Or does your coronary heart price barely lower through the breaks between workouts? All of those will be indicators that you’re overtraining and that it’s time for a relaxation day. So concentrate and don’t ignore the indicators your physique is providing you with. A coaching plan isn’t set in stone. It may be modified and adjusted to suit your situation. Don’t get pissed off if now and again you must take it somewhat slower. The following time you’ll be capable to obtain much more.
  • Set real looking targets
    No targets, no success: Clear targets enable you to sustain your motivation and allow you to watch your progress.
  • Combine it up
    In the end, doing the identical factor again and again will lead your efficiency to degree off and you’ll stop to enhance. You may break up this monotony by always mixing up your exercises. This doesn’t simply imply together with completely different workouts, however various the depth and relaxation durations between units.
  • Keep it up
    As soon as doesn’t rely: One coaching session isn’t going to supply any noticeable enhancements. If you wish to get essentially the most out of your coaching, you want to preserve repeating the workouts. Your physique gained’t begin to adapt till you push it to and past its limits. This overload causes your physique to adapt and lets you attain the subsequent degree.
  • Get essentially the most out of every train
    There’s a giant distinction between giving 50% or 100%. The extra you throw your self into your exercise, the extra you’ll get out of it.
  • Give your physique time to recuperate
    Scheduling restoration time into your coaching program ensures an ideal stability of effort and restoration. Attempt to unfold your coaching periods all through the week and plan your off days prematurely. If the final coaching session was very intense and tiring, the subsequent one must be extra average, otherwise you may even wish to contemplate taking the day without work.
  • Coaching is only one piece of the puzzle
    Coaching isn’t the one factor you want to attain your health targets. You additionally want a correct eating regimen, in addition to a mixture of cool-down workouts, baths, massages, a superb water and electrolyte stability, stretching and rest workouts and restoration durations. Till you place all of the items collectively, you’ll by no means actually see any main outcomes.

woman stretching

Tips on how to plan a session

Each coaching plan consists of a variety of parts put into a scientific order. Think about that every coaching session is a chunk of a puzzle: Like a jigsaw puzzle, the entire parts have to suit collectively, so ultimately you’ll be able to rejoice your success. There are occasions when it’s harder, and generally you must strive one thing new. However when every part is claimed and accomplished, you’ll have reached your purpose. Every coaching session ought to embody the next three components:

  • Heat-up: Warming up helps you put together mentally and bodily for the exercise. Plus, it reduces the chance of harm. Use easy workouts that you’ve accomplished earlier than and know effectively.
  • Major exercise: The primary exercise is the precise exercise a part of your coaching session. The purpose is to extend or preserve your bodily efficiency.
  • Cool-down: The cool-down initiates and accelerates the restoration course of.

If that each one sounds too difficult, strive one of many coaching plans in adidas Operating or Coaching. They may enable you to set real looking targets and information your coaching, tailor-made to your schedule, from begin to end.

adidas Training banner

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J. Michael Darter: Bringing the Wonders of the Wild to Your Partitions

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“I really feel like my images actually suits in with males’s fashion; particularly males who’re professionals, CEOs, and those that have an journey/journey life-style.”

Mike Darter is greater than a easy shutterbug who took up a passion. He’s had a ardour for images since an early age and has spent practically 40 years honing his craft.

“I keep in mind choosing up my dad’s Canon AE1 digital camera on the age of 10,” he recollects. “I knew proper off that there was one thing particular about images and knew that it could be a part of who I’m.”

Although he was accepted into Brooklyn’s Pratt Artwork Institute throughout his highschool years, he determined to level his lens in a unique course. Most aspiring photographers wouldn’t dream of turning down such a possibility, however Darter had different plans.

He spent 20 years serving in regulation enforcement, witnessing violence every day. He’s seen the worst of humanity – notably when working the Oklahoma Metropolis Bombing case – and views nature’s uncooked magnificence with reverence. He now turns his lens to the magnificent creatures and landscapes which have formed this planet lengthy earlier than our fashionable civilization did.

How Expertise, High quality Gear, and VisionTurn Images Into Statements

Darter isn’t snapping pictures off of his telephone’s digital camera and printing them out at residence. In lots of instances, a photographer is simply as efficient as his tools and Darter isn’t taking any probabilities. You’ll discover every part from a Sony A9 or A7RIII to a Nikon D850 round his neck, with a crop of lenses just like the Sony 400mm f2.8, Sony 70-200 f2.8, Nikon 500mm f4, and Zeiss Batis 18mm f1.8 in his gear bag.

One take a look at his on-line portfolio is sufficient to showcase his expertise, however it’s best to see simply how charming and provoking these prints are when seen in-person.

Spoiler alert: they’re jaw-dropping.

“There’s nothing fairly like having an enormous grizzly bear or shark print hanging over your desk or mattress. Most of my prints begin out at 40×60 and go as much as wall-size prints. Some are additionally LED backlit and they’re positively the last word assertion piece for the house or workplace.”

What do the partitions in your house or workplace say about you? Should you thought that your Scarface poster exudes your energy or that clean white partitions are crowd-pleasers, suppose once more. Excessive-quality images just like the art work that J. Michael Darter creates will improve your house. Why do his items belong in your partitions?

Your partitions want character.

The partitions of your house will not be solely extensions of your individual persona, they’re additionally clean canvases in want of their very own personalities. Now, we’re not saying that each inch of drywall must be lined with a framed murals, however take into account how impersonal naked partitions really are. Artwork and images draw the road that separates the distinctions between a home and a residence. Do you merely reside below a roof or do the areas between your 4 partitions welcome you with heat embrace?

Your workplace wants character.

Branding may be your greatest buddy or your worst enemy, and whereas so many professionals make sure that their firm logos, colour schemes, and slogans are all the time front-and-center, it’s essential that you simply don’t underestimate how a lot of an influence non-branded décor can have in your workplace’s aesthetic. Selecting mass-produced art work from the division retailer solely ensures that your workplace loses its individuality. Your corporation received’t be the primary to throw up a well-known reprint on the wall which can make your purchasers query which of your different concepts and operations are simply as run of the mill.

 

Images and art work construct foundations for décor and ornament.

A single piece of beautiful artwork or a hanging {photograph} can do wonders to a room. Not solely can it act as a focus, however it might additionally set the stage of the remainder of the room’s aesthetic. The colourful colours of a sundown over the mountains or the dawn hitting the ocean can affect the colour palette for the remainder of the room. And, sure, imagine it or not, a single black and white print can create such a dramatic distinction you can flip a room with white partitions and black furnishings right into a refined house as debonaire as the person residing in it.

Artwork evokes emotion.

Artwork isn’t merely created to be seen; it’s meant to be felt. There’s a cause why the best artwork galleries and probably the most fundamental of ready rooms showcase particular items. Artwork evokes emotion, and maybe extra importantly, the proper art work can evoke the desired feelings. Think about your purchasers feeling a way of energy, security, and safety after they stroll into your workplace for the primary time. Image your houseguests instantly appreciating your sense of favor and creative style after they step into your house, curiously asking how and the place you bought such jaw-dropping prints for you wall.

Artwork equals emotion which is why it’s best to fill your most valuable areas with one-of-a-kind items.

Give Your Partitions One thing Wild

Carry Darter’s eager eye, uncooked expertise, and many years value of refined method into your house or workplace immediately. Utilizing the digital portfolio on his web site, you possibly can digitally stroll his Wild Nature Gallery of Effective Artwork gallery. This exhibition options dramatic metropolis skylines, colourful landscapes, and daring portfolios of bald eagles, grizzly bears, nice white sharks and extra.

We’d be remiss if we didn’t additionally spotlight Darter’s expertise by means of one other creative medium. Impressed by his travels, he introduced a brush to the canvas and paid tribute to a few of his favourite experiences through work. Yow will discover all of his present art work on the market on his web site.

Seeking to snap your individual sensational images in a few of North America’s most spectacular parks? Give Aaron’s Photograph Excursions a name and enterprise into Grand Teton, Yellowstone, or one other haven for the area’s superb creatures.



A easy instance – Healthcare Economist

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I’ve written beforehand in regards to the want for distributional cost-effectiveness evaluation (DCEA) which might enhance the worth of therapies who enhance the well being for people who at present have the worst anticipated quality-adjusted life expectancy (QALE). I’ve written about this in AJMC and Well being Affairs amongst different locations. One key query many people could have is learn how to really implement DCEA.

A technique to take action is to observe the Love-Koh et al. (2019)  method. There are six key steps to this method.

  1. Outline the related teams of curiosity
  2. Measure illness prevalence by group
  3. Measure influence of the know-how
  4. Establish preferences for fairness vs. effectivity
  5. Calculate the equally-distributed equal QALY positive aspects
  6. Use EDE QALY to do commonplace CEA modelling.

Step one is to outline your teams. This may very well be by geography, age, socioeconomic standing, and so on. Defining the group is analytically easy, however could be a problem as there isn’t a “proper” group subdivision. Additional, the groupings will need to have out there knowledge.

The second step is to measure the prevalence (or incidence of the illness) and the third step is to measure therapy effectiveness. Within the instance beneath, therapy A improves the QALE for teams 1, 2 and three that are comparatively deprived; therapy B improves QALE for teams 3, 4 and 5 who’re comparatively advantaged (from a QALE standpoint). On this instance, it may very well be the case that the illness that Therapy A impacts solely impacts teams 1, 2, and three (and B impacts solely 3, 4 and 5) or it may very well be the case that the illness impacts all people however the therapy solely works for teams 1, 2 and three (or 3, 4 and 5 for therapy B). Clearly, therapy A improves well being outcomes for the comparatively deprived and therapy B improves well being outcomes for the comparatively advantaged.

A key query then, is how do you calculate the cost-per-QALY beneath the DCEA method? To reply that query, it is advisable to full steps 4, 5 and 6 above. I achieve this utilizing primarily based on preferences for relative inequality aversion (an Atkinson index) or an absolute inequality aversion (with a Kolm index). Yow will discover the pattern calculation workbook HERE.

The outcomes from this easy instance are proven within the graphics beneath beneath assumption that the related inequality aversion parameter for the Atkinson index is 10.95 and for the Kolm index is 0.15. You possibly can, nonetheless, obtain the spreadsheet and check out how totally different inequality aversion parameters would influence the outcomes.

10 Ideas for Your Coaching Plan

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Coaching plans assist athletes set objectives and obtain them. Creating coaching plans from scratch might be troublesome and probably harmful if you happen to don’t have the right background or athletic information. Our health consultants put collectively their prime coaching plan suggestions so you may resolve what coaching plan is greatest for you.

What’s a coaching plan?

A coaching plan is a helpful companion and information in your journey to get health outcomes. Are you on the lookout for workout routines to construct an even bigger butt or form your abs? No matter your objective is, your coaching plan ought to at all times be tailor-made to you and your expectations. When setting a objective, be sure that it’s difficult, however nonetheless sensible. A objective you assume you may obtain helps to maintain you motivated.

Do you have already got a health objective in thoughts? A exercise routine is nothing greater than a way to an finish. It’s geared in direction of your objective and is predicated in your present (bodily) situation. Your 12-week coaching plan already has a transparent image of the place you’re going. It retains presenting you with new challenges. However an excellent plan not solely consists of a mixture of workout routines: It additionally contains helpful recommendations on relaxation intervals and depth.

man stretching

Sensible Coaching Plan suggestions

There are a variety of coaching rules that may aid you attain your objectives. Enhance the effectiveness of your coaching with the next suggestions:

  • The exercise ought to push you – however not over the sting
    Each coaching session ought to push you to your limits, however with out overdoing it. If the depth of your workout routines is simply too low, you received’t see any outcomes. But when the coaching stimulus is simply too excessive, it might probably even be dangerous in your physique. If you wish to enhance your efficiency, the coaching stimulus have to be adjusted to your (present) bodily situation.
  • Assume long-term
    Progress doesn’t come in a single day. Your muscle mass will not be the one physique elements that should get used to common coaching. Different physique methods have to regulate to the elevated exercise, which takes time. In brief, change doesn’t occur in a single day. Be affected person!
  • Push your self
    To achieve success in your coaching, you must maintain difficult your physique. This doesn’t at all times imply doing extra reps. You may add extra weight, do an additional set or simply merely be extra centered and conscious throughout your exercise. The mind-muscle connection in itself could make a giant distinction.
  • Hearken to your physique
    The extra personalised the plan, the higher. Don’t maintain overdoing it, and do not forget that no person is aware of you higher than your self. Does your resting coronary heart charge improve considerably after you rise up within the morning? Do you lack urge for food and really feel fully exhausted and unmotivated? Or does your coronary heart charge barely lower through the breaks between workout routines? All of those might be indicators that you’re overtraining and that it’s time for a relaxation day. So listen and don’t ignore the indicators your physique is providing you with. A coaching plan isn’t set in stone. It may be modified and adjusted to suit your situation. Don’t get pissed off if every so often you must take it slightly slower. The following time you’ll be capable to obtain much more.
  • Set sensible objectives
    No objectives, no success: Clear objectives aid you sustain your motivation and allow you to watch your progress.
  • Combine it up
    Eventually, doing the identical factor time and again will lead your efficiency to degree off and you’ll stop to enhance. You may break up this monotony by consistently mixing up your exercises. This doesn’t simply imply together with totally different workout routines, however various the depth and relaxation intervals between units.
  • Keep it up
    As soon as doesn’t rely: One coaching session isn’t going to provide any noticeable enhancements. If you wish to get probably the most out of your coaching, you could maintain repeating the workout routines. Your physique received’t begin to adapt till you push it to and past its limits. This overload causes your physique to adapt and lets you attain the subsequent degree.
  • Get probably the most out of every train
    There’s a giant distinction between giving 50% or 100%. The extra you throw your self into your exercise, the extra you’re going to get out of it.
  • Give your physique time to recuperate
    Scheduling restoration time into your coaching program ensures an ideal steadiness of effort and restoration. Attempt to unfold your coaching periods all through the week and plan your off days upfront. If the final coaching session was very intense and tiring, the subsequent one must be extra average, otherwise you would possibly even need to think about taking the time off.
  • Coaching is only one piece of the puzzle
    Coaching isn’t the one factor you could attain your health objectives. You additionally want a correct weight loss plan, in addition to a mixture of cool-down workout routines, baths, massages, an excellent water and electrolyte steadiness, stretching and leisure workout routines and restoration intervals. Till you set all of the items collectively, you’ll by no means actually see any main outcomes.

woman stretching

The best way to plan a session

Each coaching plan consists of a variety of components put into a scientific order. Think about that every coaching session is a bit of a puzzle: Like a jigsaw puzzle, the entire components have to suit collectively, so ultimately you may have a good time your success. There are occasions when it’s harder, and typically you must attempt one thing new. However when every little thing is alleged and achieved, you’ll have reached your objective. Every coaching session ought to embody the next three elements:

  • Heat-up: Warming up helps you put together mentally and bodily for the exercise. Plus, it reduces the danger of damage. Use easy workout routines that you’ve achieved earlier than and know nicely.
  • Predominant exercise: The primary exercise is the precise exercise a part of your coaching session. The objective is to extend or keep your bodily efficiency.
  • Cool-down: The cool-down initiates and hastens the restoration course of.

If that every one sounds too difficult, attempt one of many coaching plans in adidas Working or Coaching. They are going to aid you set sensible objectives and information your coaching, tailor-made to your schedule, from begin to end.

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What the 30 by 30 Plan Means for Recreation

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When BJ Orozco is strolling via far-out landscapes in Grand Staircase-Escalante Nationwide Monument, he retains an eye fixed out for tracks. Wildlife is sparse within the pink desert canyons, he says, however it’s there if you know the way to search for it.

Foxes, bobcats, coyotes, rattlesnakes, owls, lizards—Orozco has come throughout nearly each animal that lives within the desert canyons. He’s a information based mostly in Boulder, Utah, who leads llama-supported treks into Grand Staircase-Escalante and has lived within the space for greater than 20 years. The one creature he hasn’t seen out within the wild is a mountain lion, although he’s noticed them on the town. As soon as, Orozco noticed a set of small tracks that abruptly disappeared subsequent to what he presumed have been wing marks.

“An owl got here down, most likely, and swooped one thing up,” he stated. “These are the tales it’s important to search for. If you happen to’re taking note of tracks and who’s following who, and what’s going the place. That sort of factor.”

Even with such an in depth eye to the Earth, there are occasions when Orozco walks into the desert canyons and expects to see tracks or a fox silhouetted on a distant ridge, however as an alternative, he’ll see nothing—not a scratch within the grime or another signal of wildlife. The disappearance of animal life appears to be extra noticeable throughout dry years, he stated.

“I don’t know if it’s the folks or the local weather,” he stated.

Worldwide, the lack of habitats and ecosystems to human influence are wreaking havoc on biodiversity. In response to a 2019 international biodiversity report, some 1 million plant and animal species at the moment face extinction because of a spread of impacts, together with useful resource extraction, air pollution and local weather change. Many species might disappear within the coming a long time if we don’t do one thing about it.

The excellent news is, we will do one thing about it.

A brand new motion is rising worldwide, pushed by international leaders, scientists and grassroots activists, that might make a major influence to assist forestall the mass extinction of species and struggle local weather change, in addition to put aside swaths of land for outside recreation and strengthen Indigenous sovereignty.

The motion known as 30 by 30, and it goals to guard 30% of the land and waters throughout the globe by 2030. In the US, additionally it is generally known as the America the Lovely initiative.

Right here’s a take a look at what it may imply for the US, for local weather and biodiversity, and for individuals who determine as recreationists or lovers of public lands.

The place did the thought for 30 by 30 come from?

Harvard professor Edward O. Wilson initially proposed 30 by 30 as an answer to the worldwide biodiversity disaster. In 2016, Wilson argued that one of the best ways to forestall the mass extinction of vegetation and animals is to guard habitats and ecosystems. His e-book, Half-Earth: Our Planet’s Battle for Life, makes the case to return half the planet again to nature.

Certainly, many scientists see 30 by 30 as a half-step towards defending 50% of the planet by 2050 or 50 by 50.

Throughout the globe, 30 by 30 has been gaining momentum with commitments from nations to guard land and waters as a method to handle the biodiversity disaster and struggle local weather change. Final fall, the European Union dedicated to 30 by 30 targets. And in October, nations world wide will convene at a global summit in Kunming, China, to additional talk about their commitments to defending biodiversity and the way they are going to act on targets aligned with 30 by 30.

Early talks of the 30 by 30 motion in the US

California final 12 months handed its decision to guard 30% of land and waters by 2030. Sen. Tom Udall, D-NM, was the primary to suggest the initiative to Congress. After which, in an govt order signed on Jan. 27, President Biden set a aim for the U.S. to guard 30% of the nation’s lands and waters by 2030. In Could, the Biden administration unveiled a doc known as Conserving and Restoring America the Lovely, offering the general public with a primary take a look at the way it plans to implement this daring, bold conservation aim. And simply final month, the White Home established an interagency working group of federal leaders who will focus particularly on its America the Lovely plan.

The plan emphasizes a “domestically led, nationwide scaled” effort and engages a variety of individuals, together with environmental justice and local weather change advocates, ranchers and hunters, Indigenous leaders, mountain bikers, climbers, fly fishers and others.

The Biden administration “put, entrance and middle, that this might be domestically led,” stated Tania Lown-Hecht, communications director for Outside Alliance, a nonprofit that advocates for recreation and public lands. (Editor’s notice: The writer has written for Outside Alliance in regards to the group’s efforts to prepare in California.)

An area-first effort empowers the individuals who “know, stay, work and look after lands and waters” to implement “the best and enduring conservation methods,” the plan states. Collaboration, native dialogue and management, tribal sovereignty and personal property rights are “important elements” to attaining the America the Lovely initiative.

Proponents hope the initiative would possibly restore social and environmental justice, strengthen Indigenous management and administration of ancestral lands, create extra alternatives for equitable entry to the outside, and rewild city areas. Some hope it would even assist safeguard towards future pandemics by stopping mass deforestation.

The Heart for American Progress calls the initiative “the start of the numerous work to construct a robust, bold, inclusive, and equitable plan to guard pure techniques for the advantage of each U.S. neighborhood.” And consultants in conservation, outside recreation and Indigenous-government relations say it could possibly be a turning level for the nation. However can an thought this huge actually clear up challenges that proceed to vex the nation? Whereas not a cure-all, some conservation consultants consider it might. And so do a majority of Individuals. A February survey performed by the Pure Assets Protection Council discovered that 4 out of 5 U.S. voters favored plans to guard a minimum of 30% of America’s lands, oceans and inland waters by 2030.

Pat Gonzales-Rogers is the manager director of the Bears Ears Inter-Tribal Coalition, a gaggle of tribal sovereign nations advocating for protections for Bears Ears Nationwide Monument in Utah, a web site of cultural and ecological significance that’s been on the middle of the U.S. conservation debate in recent times. He’s engaged in discussions with the White Home on 30 by 30 and says he hopes BIPOC communities are prioritized on the middle of the trouble.

“It goes over and above getting their enter,” Gonzales-Rogers stated. “It actually requires them to be on the forefront of decision-making and downside fixing, too. From my perspective, that’s what the development of [30 by 30] ought to actually appear to be.”

What is going to the America the Lovely initiative appear to be?

Biden’s imaginative and prescient for America the Lovely spans the whole United States, not simply the West. For the initiative to succeed, many consultants say, it should keep in mind all elements of this nation, from the Sierra Nevada to the Adirondack Mountains, from desert canyons within the Southwest to the distant wildlife refuges of Alaska, from new parks in city landscapes to working land agreements with ranchers.

Conserving 30% of America’s lands and waters would assist disrupt a latest pattern of human consumption. Between 2001 and 2017, the U.S. misplaced greater than 24 million acres to growth. A quantity that enormous is tough to fathom. Scientists say it’s the equal of almost 9 Grand Canyon Nationwide Parks. Though the U.S. was the primary nation to ascertain a nationwide park, at present, simply 12% of U.S. land (private and non-private) is protected, in keeping with a 2018 report by the Heart for American Progress.

Shenandoah Nationwide Park at sundown. The Biden administration has stated that the ‘America the Lovely’ plan will transcend nationwide parks in its aim of conserving 30% of U.S. lands and waters by 2030. It would defend a wide range of areas, together with forests and waters near city areas, conservation easements that defend privately owned land and extra.

The Biden administration’s Conserving and Restoring America the Lovely initiative doesn’t element how federal officers will obtain this first-of-its-kind nationwide stewardship aim. But it surely does define crucial rules like collaboration and inclusivity, honoring tribal sovereignty, supporting domestically led efforts, creating jobs, respecting personal property rights and following science.

To measure progress, the Biden administration will develop a database, generally known as the American Conservation and Stewardship Atlas, that may map and stock areas for conservation. The atlas might be an “accessible, up to date and complete software” to measure “conservation, stewardship, and restoration efforts throughout the US,” the America the Lovely doc states.

The locations 30 by 30 seeks to guard are invaluable, distinctive ecosystems that play a vital position in capturing carbon from the ambiance or connecting wildlife habitat, stated Tom Cors, nationwide director for The Nature Conservancy. These qualities typically overlap with the identical issues that individuals search within the outside and need to see protected.

“We would like extra conservation, and conservation can take many alternative flavors,” Cors stated. “It depends upon the native place and what locals resolve they need to do. That, to us, is tremendous vital. Conservation performs an vital position. It helps farmers and ranchers; it additionally helps recreation, sports activities, cultural and historic websites.”

What lands and waters might be protected?

One query that continues to be is, what counts?

Congress in 1964 created the Wilderness Act to guard land that’s “untrammeled by man” and protect wilderness in its “pure circumstances.” For lovers of outside recreation, the boundaries of wilderness areas create an area freed from motors or mechanized tools. You possibly can stroll or experience a horse via designated wilderness areas, however you can’t experience a bicycle.

Conservation nonetheless holds a spot for the best ranges of protections like wilderness areas. However the Biden administration, in its opening letter to the America the Lovely doc, says the initiative ought to transcend “nationwide parks, wilderness lands, and marine protected areas.” Conservation ought to acknowledge and have a good time the “efforts of farmers, ranchers, and forest house owners; the management of sovereign Tribal Nations in caring for lands, waters, and wildlife; the contributions and stewardship traditions of playgrounds, trails, and open house in park-deprived communities.”

Consider forests and lands near city areas or conservation easements that defend privately owned land. These locations might not be appropriate for wilderness protections with stringent guidelines, however they might nonetheless need to be counted towards local weather resiliency, clear air and clear water, and entry to outside recreation. Having many and numerous choices on the menu to preserve land and waters is vital to reaching 30 by 30 targets, Lown-Hecht of Outside Alliance stated.

Nonetheless, past the guiding rules the report outlines, the Biden administration has but to attract a line within the sand between what counts towards 30 by 30, and what doesn’t.

“Figuring that out is vital,” Lown-Hecht stated. “And it ought to be rooted in science.”

How the outside recreation sector can assist advance America the Lovely

An estimated 100 million Individuals do not need a park inside a 10-minute stroll from their house, in keeping with The Belief for Public Land. Historic discrimination and segregation have made it in order that low-income and communities of shade don’t have the identical entry to the outside, or clear air and water, that wealthier, whiter communities have benefited from for many years.

The America the Lovely initiative would use conservation to handle the nation’s present inequitable outside entry. However the America the Lovely doc states a spot shouldn’t be valued based mostly on its organic and ecological properties alone. As a substitute, we should always look to a panorama’s skill to “purify consuming water, to chill the air for a close-by neighborhood, to supply a secure outside escape for a neighborhood that’s park-deprived, to assist America put together for and reply to the impacts of local weather change, or to unlock entry for outside recreation, searching, angling and past.”

The outside recreation sector can play an influential position in advancing America the Lovely. Lately the outside neighborhood has advocated for laws that might present crucial funding for the initiative, together with the Nice American Outdoor Act, which allotted billions of {dollars} to public lands, and everlasting funding for the Land and Water Conservation Fund, a bipartisan program that invests income from offshore power growth into public lands and waters.

As well as, Outside Alliance and its companions, which embody retailers like REI Co-op in addition to nonprofits that advocate for browsing, climbing, backcountry snowboarding, mountain biking and whitewater paddling on public lands, are working collectively to generate consciousness in regards to the initiative. Extra broadly, they’re additionally advocating on behalf of outside recreation to the Biden administration to ensure recreationists are heard on the highest degree.

“To ensure that this to achieve success, folks must really feel the influence of conservation,” Lown-Hecht stated. “Outside recreation is among the best methods for folks to really feel that influence, vividly and personally.

In implementing the America the Lovely initiative, the outside recreation sector could be an ally to Indigenous tribes and nations, stated Raina Thiele, a strategist who labored within the Obama administration and centered on strengthening relationships between the federal authorities and Indigenous tribes and nations.

However the relationship between the outside recreation neighborhood and tribes is a fragile one with a fraught historical past that, in lots of circumstances, nonetheless must be reconciled with. To create lots of the nation’s first nationwide parks, white settlers and the federal authorities forcibly eliminated Indigenous peoples from their ancestral lands.

“That’s the historical past that now we have to reconcile on this nation,” Thiele stated.

As a part of 30 by 30, Thiele emphasised the necessity for a nationwide—and international—dialog about how we will pivot again to the administration practices and knowledge of Indigenous peoples.

“It could be great to have outside recreation as an ally of tribal priorities beneath this initiative,” Thiele stated. “I do know there was a number of great progress, however protecting that door of communication open, and utilizing 30 by 30 as a possibility to do this, is one thing that I hope for.”

What’s subsequent?

Proper now, you may be a part of REI in Cooperative Motion by telling Congress to assist make the America the Lovely initiative a actuality by passing key items of laws that advance the U.S. to the aim of conserving 30% of our lands and waters by 2030. Go to the Cooperative Motion hub to be taught extra.

Editor’s notice: As part of its dedication to reinvesting within the outside neighborhood, REI Co-op has partnered with and donated to Outside Alliance, The Nature Conservancy and The Belief for Public Lands over time.