The world and everyone in it is online. Even a brand’s website and blogs find spot here. We are all...
Get more stuff
Subscribe to our mailing list and get interesting stuff and updates to your email inbox.
Thank you for subscribing.
Something went wrong.
we respect your privacy and take protecting it seriously
In the last couple of decades, dozens of strange and unlikely back pain remedies have been developed, but few are as controversial as the use of electric waves for back pain relief. One particular method, called the transcutaneous electric nerve stimulation or TENS, has received quite a lot of attention in recent years. In this method, low-voltage electric currents pass through the body and into the nerves of the back by means of patches placed in strategic areas of the skin. Although some people attest to the effectiveness of this remedy, there is still considerable debate within the scientific community as to whether this procedure actually does anything at all, both positive or negative, to affect back pain.
Using Electric Waves to Eliminate Back Pain
Quite interestingly, and despite the lack of official scientific research, the method of using electric waves for back pain relief has often been used for pregnant women to help them overcome the more severe pains of labor. It is also said that the ancient Greeks used very similar methods for dealing with pregnancy pain, although the mechanisms are obviously quite different. Even more interesting is that the exact same methods of using electric waves for back pain in the TENS procedure are also used for sadomasochistic purposes by members of the BDSM community to inflict pain as a form of sexual stimulation. This piece of trivia alone will probably make people think twice as to the true effectiveness of using electric waves for back pain relief. It is necessary for you to know what is a back doctor called for removing the pain from the body. The relief in pain is according to capacity of the human body. Learning about them is necessary to have effective results.
If you have ever suffered from back pain, especially the kind that prevents you from doing even the simplest tasks like driving or household chores, then you can probably understand why many people who are going through this experience will do just about anything to get rid of the pain. Perhaps this is why a lot of individuals are still willing to try using electric waves for back pain relief, even if they are aware of the lack of scientific evidence as to the effectiveness of this method.
There are a few things you should keep in mind in case you yourself are tempted to use electric waves for back pain relief. First of all, it is a fact that no scientific study has ever proven the effectiveness of this method. Second, it is crucial that you get your doctor’s approval before undergoing any kind of treatment for back pain. Remember that when it comes to your health, it is always better to be safe than sorry in the end.
There are several extreme diets in the market. These diets are wacky, baseless and out of this world. In lieu with its effectiveness, we discouraged using these extreme diets because these weight loss methods are dangerous and can even lead to death.
Bonuses are necessary to get to that there is no harmful effect on the health of the people. There are excellent diets available to have results. The meeting of the needs and expectations of the patients is possible through it.
Some of the extreme diets that should be avoided may include:
- Grapefruit diet
Some people who want to lose weight easily only takes grapefruit. They say that grapefruit has special ingredient that may trigger a fat burning process when it is taken with protein. Extreme dieters often eat half of grapefruit during their major meal. They include lots of protein, water and black coffee. This diet may help lose pounds for a few days however, that will be temporarily since it will return immediately when you return to your normal diet.
- Cookie diet
We all love cookies however, the cookies that are involve here are special cookies which are only made up of bran and they are typically tasteless. They are special cookies, which may not be enough to give you the nutrition that you need while losing weight. Cravings for real food may start to begin after a couple of weeks after staying in this diet.
- Egg diet
Egg diet only requires you to eat eggs from your breakfast to dinner. Egg is a good source of protein. Protein is good while you are dieting since it can cut your cravings and it can help in building your muscles. However, too much protein and the absence of other nutrients may also bad for you. Too many eggs in your meal plan may even result to diarrhea.
- Fork Diet
Extreme diets may really sound wacky and one of the weirdest diets is probably fork diet. This type of diet only allows dieters to eat those foods that can be eaten through a fork. You cannot slice, dice, grate, roll and scoop foods. It maybe weird but the goal of this diet is to avoid eating red meat, breads and all other high caloric foods.
- Ear stapling diet
Another weird diet is ear stapling a part of your ear. Dieters claim that stapling your ear may control your food cravings. However, no one had attested that they had lost weight after stapling their ears.
- Raw food diet
Raw food diet only requires that all foods are unprocessed and uncooked. Creator of these diet are strict since they only allowed seventy-five percent of foods can be heated over 116°C.
- Cabbage soup diet
The cabbage soup diet may cut your calories intake. Some dieters prefer this since you can take cabbage soup abundantly. You will not limit your take of cabbage soup however this lacks nutrition. Your body may go to starvation mode if you will not eat anything except cabbage soup.
In the end, extreme diet is dangerous for the health. You are endangering your life because extreme diets may have serious side effects like diarrhea, dizziness, poor metabolism, weakness and even coma.
To avoid serious problems, it is recommended that you follow a weight loss program that is safe and complete. Fat Loss Factor Program is a weight loss program that will allow you to lose weight permanently.
Media buying means the procurement of ad space and time for displaying media associated with your brand. It is a form of paid media. The idea behind media buying is to find the right ad space that gives your company and products maximum exposure for the lowest price.
Media buying is based on the right timing. The end goal is to get the right space at the right time for the lowest cost. The ads should be relevant, in context, and seen by the target audience to increase brand exposure, sales, and brand awareness. The most important factor is timing. When you buy media space, you essentially ‘rent’ all possible placements on all social media platforms. Any others should not overshadow your ads.
When deciding to buy a time slot and place your ads, there are some steps that you need to go through. These steps will ensure that you don’t place an ad at the wrong time and end up losing money on it.
Steps of media buying
When undertaking media buying from media buying agencies Toronto, here are the steps you need to go through:
Decisions to buy media space or advertise are not made overnight. They involve meticulous planning and discussion before the release of the ads. This step takes the most time and requires the most research. Whatever ad you put out must align with your company’s objectives and stated values.
Identifying your target audience, competition, the type of ads you believe will generate the most conversion to sales, price negotiation, budget allocation, and how to design the ads to get maximum contact with the audience are some of the prerequisites of this step.
- Launching the campaign
After the above crucial decisions have been made, you need to launch your campaign. The main responsibility of you as a buyer is to monitor your campaign. At this stage, analyzing the performance of the ads and making further decisions based on this analysis is important to the future of your campaign.
You also need to ensure that you are getting the ads out there at the right time and slot. Track how customers engage with your advertisements, as well as be ready to adapt and change strategy.
- Post campaign analysis
This is the time for the retrospection of your campaign. Take an honest analysis of whether it was effective or not, what ticked with your customers and what drove them away, and whether the expected revenues and engagement were earned. Check if there was a return on investment and whether there was anything else you could have done to make the ads better.
Media buying is an important process, and its success is largely built on whether your ad was well displayed, well-timed, and reached the target audience. Choose the right platforms to showcase your ads, and ensure that your objectives as a company are clear. With the right ads placed on time, you can get more customers and revenue generation.
Pokemon Go has become one of the most interesting games that totally depends on time and patience. You will find a lot of people are searching for tricks so they can play Pokemon Go with two accounts at the same time. If you want to use multiple Pokemon Go accounts on a single device, then you should consider several important things. Those two accounts should be different. If you are an Android user, then it would be an easier task for you. One can easily make use of duplicate applications in a single device.
If possible, then one should check the application on the Android device. Therefore, you should go to the settings and navigate via the menu until we find out the duplicate applications or something like an option. It will help you in creating the copy. Here, I have recapitulated the important tips that will help you in using the multiple Pokemon where you have a glance.
- Consider the Parallel Space
The majority of the folks are making use of Pararell space. It has become one of the great applications that are continually offering us the possibility of cloning the game. It is a really simple task that doesn’t require any kind of special permission or entails any kind of process to initiate. All you need to make the access to the application on your device so you can quickly configure anything from your account with the original game.
- Create The Duplicated Google Play Store
If possible, then one should create a Duplicated Google Play Store that will help you in creating the duplicate Pokemon Go accounts on a single device.
Additionally, if you are following these important instructions, then one can easily create the duplicated pokemon go accounts for sale.
Plumbing Tips: The Secret From Experts That You Need To Follow To Keep Your Pipes In Top Working Condition
Almost all of us face plumbing issues one way or the other. It may start with a small leak which we usually avoid, and suddenly one fine day, everything goes haywire! So before the catastrophe occurs, it is best if we try avoiding it. In this article, I have shared a few plumbing tips that can help you keep everything under control. Follow these tips seriously, and you will be able to keep the problems at bay. You can also keep in contact with blocked drains london and get the timely advice of expert plumbers.
The tips that can keep the problems at bay
Having to deal with a plumbing problem can be a daunting affair. So it is better to do things the right way so that you don’t face problems that can worsen things. Just follow these simple tips, and you can be better off:
- Avoid pouring grease or oil through your drains
Oil or grease can slowly build a layer inside the pipes; though it will go unnoticed at the start slowly, it will cause the pipes to clog and prevent the free flow of water. So it is better to throw the oil outside rather than pouring it through the drain. This simple practice can help you in the long run.
- Flushing through the toilet
Toilets are something you need to be careful about. Be careful of what you flush through the toilets. Toilet papers and body waste are the only two things that can be flushed through the toilet. Tampons, medications, hair, etc., are things that you should avoid flushing. This can cause serious clogging, and as you know, toilet clogging is not a good idea.
- Freezing can cause serious damage.
When winter starts, the water can cause the pipes to burst because of the expansion of water. See to it that the air inside your home remains warm by having proper insulation. Always do the needful before the winter arrives. This can save you from drastic situations.
- Chemical products can do more harm.
When your sink clogs, the first option you go for is the most advertised chemical product that promises to unclog your drain immediately. But what you do not know is that they cause serious damage to your pipes in the long run. So before you think of using these chemical products, it is always better to contact your plumber and seek his advice.
- Be gentle with your faucets.
It is common to close your tap too tight so that water doesn’t drip; this is actually where things can go wrong. You should always be gentle with your faucets and should avoid the pressure to close them. This can make it work longer without giving you dripping problems.
- Act immediately
The main problem with all of us is the way we deal with the situation. Acting as soon as you see the symptoms can help you keep the issues under control. Call your plumber as you see the first signs and ensure that all the issues are taken care of. This can help the problem from aggravating.
Age can catch up
No matter what you do and how you take care of things, time does catch up. At last, always be prepared because these things are not made to last a lifetime. You will face some problems in the long run, but don’t worry, blocked drains london will be within your reach and will always find a solution to all your plumbing problems.
Carbohydrates, and water, give muscles their fullness. Limiting carbohydrates can be detrimental to overall muscle development. It also takes away from the presentation of the muscles during a show. The carbohydrates stored in the muscles also give the needed power and energy for those intense workouts. Carbohydrates are essential to the bodybuilding diet.
It is important to distinguish between quality, complex carbohydrates and junk, simple carbs. Carbohydrates with value are there in vitamin, mineral-rich foods, and HGH products, such as vegetables, enriched whole-wheat pasta, oat cereals, other complex carbohydrates supplements. Sugars from candy, cakes, pastries, juices, and syrups should be avoided for the most part. There are a few times when they may come in handy, which will be explained later.
Rice, pasta, potatoes (especially sweet potatoes), whole-grain and whole oat bread and cereals, and most vegetables, are important staples of a bodybuilder’s nutritional plan. They provide vital nutrients and provide a solid base for much-needed energy. The carbohydrates in these foods are broken down slowly and release their energy over time, resulting in an even supply of energy throughout the day. They also help to put the glucose (glycogen) back in the muscles after a strenuous workout. Mix these with high-quality, lean protein sources and you have a good meal to feed the muscles and replenish energy stores.
Many bodybuilders use the depletion and then loading of carbohydrates to pack the muscles full and bring out their shape. They start at 4 to 6 weeks out from the competition slowly reducing the number of carbohydrates taken into a low of 50 grams at about 2 weeks out from the competition. This is meant to deplete the stores of glycogen in the muscles and make them want more. Then at about 1 to 1 ½ weeks out you increase your caloric intake slowly, watching the muscles to see how they fill up, being careful not to increase too much. If the muscles begin to be covered with definition hiding water the carb amount is too high. It takes close supervision and a vigilant eye on the muscles. Once the peak of fullness is achieved it must be maintained until competition day. Minor adjustments might be required along the way.
The depletion phase is also important because it shifts the body into fat-burning overdrive. When the body does not have enough carbohydrates to fuel your workouts it must dig into the stored energy. It will start with the glycogen stored in the muscles, then the liver stores of glycogen, and finally the fat stores. This helps bring out that last bit of definition that is vital to success on the bodybuilding stage.
Carbohydrate loading will also help during the off-season training to help improve leverage and energy within the muscles. A trick that has been found to be helpful when trying to direct those carbohydrates into the muscles involves the ingestion of simple carbohydrates right after an intense workout. An energy drink, or simple juice, can be used for this purpose. The muscles are primed for sucking up those glucose molecules. To help control the insulin spike and help shuttle those molecules into the muscle instead of fat stores, some light aerobic activity may help. Hop on the bike or treadmill and start going, after about 8 to 10 minutes start sipping the carbohydrate drink. To keep the insulin under control keep the intake to about 10 grams per minute. The body will have a hard time storing the glucose in fat stores if the body is in a fat-burning mode.
Carbohydrates have gotten a bad rap in media lately, but they are essential to bodybuilding success. They supply the body with the energy used during intense workouts and, more importantly, provide fullness and shape to the muscle. Muscles with poor glycogen stores appear flat and do not have the strength of those with good stores. So, don’t fear carbohydrates, learn to use them to your advantage.
Don’t be surprised to know that at least 93% of all marketers take the help of videos in order to market their brands. Brands are making full use of their resources to create informative and useful marketing videos. These videos help the brands to gain more exposure and affect their lead generation in a positive way. Videos have turned out to be the best medium for marketing in the industry right now. So, if you own a business, then you must promote your products or services with the help of videos in 2021.
Check out these 5 tips that will help you create effective marketing videos for the best results.
- Create a posting schedule
a lot of brands don’t usually follow a particular posting schedule. But it can prove to be very effective for you. When you post your videos on a particular day & time, people get used to it. So, they will be expecting your video eagerly on the next date and time. This helps to increase your views majorly. Also, if people are aware of the schedule, they won’t forget watching your videos. They will tune in to your channel at the right time and watch the video.
- User-generated content
people really love watching themselves in videos & that is why you should focus on user generated content as well. You can ask your real customers to feature in some of your videos. You can call them for appearing in your testimonial or the feedback videos. Doing this helps your brand to get more credibility and trust. It exposes your videos to a wider and more diverse audience group quickly.
- Upload demos & tutorials
you just launched your products in the market. But, what’s the use if your customers are not aware why they should opt for your products? That is why it is crucial to upload demos and tutorials. This can ease any customer’s concern and allow them to feel more confident in buying your products. So, you will be able to get better lead generation over time.
- Never forget the CTA
the CTA button is one of the most elements of a successful marketing video. It enables your customers to understand what they should do next. You can ask them to click on the link, subscribe to your channel, and do a lot more. A lot of customers expect their brands to tell them what they should do next. This will ensure that your customers carry out the desired action you wanted. It helps to spark the engagement that you would have otherwise missed out on.
- Optimize for SEO
incorporating your videos with SEO strategies is one of the best ways to make them more effective than ever before. You can add shortened links to blogs, websites or add keywords in the video description. This will help you to get better rankings on the local search engine.
So, here are 5 effective ways to create better marketing videos. You can visit a digital marketing agency and have animation made price which will help you decide the budget.
Starting a business in another country can be a bit difficult but not so difficult. All you need to have the proper knowledge then you do not have to worry because you will be able to do everything easily. You can even hire a company that will help you implement all these things and tackle all the problems that may come in the way.
Here are some of the things on which you have to pay attention while starting our company and some of those are mentioned below-
- The first thing that you need to keep in mind when you Abrir Empresa en Andorra is to think about the name of the company and register it. You will be able to do all other things on the same name; this procedure does not take much time and lasts for almost 13 days.
- Whenever you start a new company, it is vital to have a bank account in the name of the company. So that you can invest your share capitals in that accounts and start your company.
- The next and most important thing that you need to consider is the constitution and registration of the company in Andorra. The maximum time that the registration process takes is two weeks.
- If you are thinking of going to a new county and start your business, then it is important to take permission from the government. If you are starting the company, you need to have a residence permit that will allow you to enjoy all the benefits related to tax. The maximum time it takes is one week.
- The last thing you need to do is a commercial register that allows the company to start their billing, and it will take almost 20 days.
So, you need to keep in mind some of the things while starting any business or company in Andorra.
The world and everyone in it is online. Even a brand’s website and blogs find spot here. We are all children of the internet. We have become dependent and addicted to it. Everybody around us is more into their smart phones and laptops than in the person sitting next to them. Well, that is a topic of discussion for some other day perhaps. Internet is one of the most important marketing tools now. So, how is your online marketing department faring these days? Do you have any new insights regarding your competitor’s promotion tactics? Or do you think that you are better off without any? Do you think that all of it is more hyped than is actually important? Think again.
A full-service advertising agency in Miami is possible for the best hiring. There are a lot of benefits available to the people through the measure. It is important to collect complete information about it to have effective results. The advertising is possible at the social media accounts.
Times have changed and you are not an intern anymore but someone who occupies a coveted position in an ambitious company that aims to grow by the second. Today is not the time when brands could say random things in front of people and get away with it. This is the time of social media overflow. We are surrounded by people that practice freedom of speech via words and imagery through FaceBook, Twitter, Instagram, Tumbler and what not. Yes, social media marketing is growing and has given a great playground to brands like yours to have some fun while gathering enough attention.
To make your presence felt on these platforms, you need to have a social media marketing strategy in place. It has been able to deliver real results and measurable impact on many businesses online. When planning for a great social media marketing campaign, you need to ensure that it contributes to the greater objectives of your brand and business.
Setting goals just comes naturally to you when you are running a business. They are a staple of all your marketing strategies as well and therefore social media is no exception. Of course, with so much at stake here, you want to make sure that these goals are determined well in time and keeping in mind your purpose for going social. For instance, you can look into the traffic that your website is attracting. If you think that it has declined over a period of time or isn’t as much as it should be or could be, then designing a social media marketing plan around this objective is the wise thing to do. Vanilla isn’t it? You enter the social media scenario simply to solve a purpose and then move on to the next in line which could be inviting your users to write their opinions on your webpage or join an online discussion community or visit the local mall for the special screening of a short movie that introduces your new logo. It could be absolutely anything you want.
Customer retention in times like these poses a real challenge. Having an intelligent social media marketing strategy can help you do just that. Well, if you go by what The Chartered Institute of Marketing has to say, then understand that acquiring a new customer would cost you 4 to 10 times more than what it would to retain a loyal customer. That is why you need to focus on retaining the loyal ones and social media is one way to keep them glued to your brand. Social platforms offer us so much in this regard. They help us keep our returning customers around by enabling us to communicate with and engage them.
Having a good social relationship with your customers has become a must if you want to retain them for longer. It just translates into a better understanding of your business model, and positively impacts your image in the mind of the user as an industry expert. Their perception of you depends highly on your socializing capabilities and empathy that you display towards them. That in turn helps you build a strong offline relationship and results in a stable brand loyalty.
Exceptional customer service is another factor that can be considered while designing a social media marketing strategy for your business. For all those businesses that find it difficult to assess what their clients and customers expect from them, this could be the solution to all their woes. Nowadays, people turn to social media for everything and I am not joking about it. You find entertainment and something of value on those sites that never fail to engage them. Similarly you can make your business a source of something that not only has value but an entertainment quotient to it as well. Therefore, it becomes important for you to monitor their activities and behaviour so that you can understand their expectations better. Gaining an insight into the needs and preferences of your customers enables you to be ready to help them on any social channel that they access. No matter through what platform they contact you, your social media team will always be armed with the information, materials, statistics, education and authority that will make you respond to customer questions like an industry expert should.
All this is focused on one ultimate goal. That goal is to make your brand stronger. How do you do that? Through the various social media platforms that allow you to reach out to a much broader audience. You are not only advertising and promoting your brand online but honing and perfecting the art of conveying what you have to say. Everybody has something to say indeed but then the messages that do get across faster and with more flair are the ones that garner results.
What makes them so different? If you look closely, you will find that they say exactly what you meant to but with a distinct approach. It takes brain power, patience and time. If you want to create authentic and longer lasting awareness for your brand you should avoid throttling your potential customers with a slew of promotional emails and messages. Rules of dating apply here too.
Did you know that within the average life span nearly eight out of 10 people will experience back pain of some kind? That means that it’s pretty likely that you will have some sort of back pain at some time. Now, that doesn’t mean that you have to be doomed to suffer from pain in your back. That’s why it’s so important for you to understand how CBD oil for anxiety and pain could help you to better treatment and ultimately, cure it.
Did you know that back pain can be caused by all types of conditions including kidney and bladder infections? You could also be suffering from a bout of sciatica or just a pulled or strained back muscle. There are more extreme situations that can also cause back pain, too. These include tumors, ovarian problems, and appendicitis. Before you jump to this conclusion, though, it’s important to know that most likely; your back is simply sore from using it too much or not having good posture.
In fact, overusing, or using your back incorrectly, and having poor posture are two of the most common causes of back pain out there. This most likely means that your back pain probably stems from one of these causes rather than a tumor, so if your back just started hurting, it’s not likely that you need to rush to an oncologist because you probably don’t have cancer.
You should know that much of the back pain we suffer isn’t even chronic, meaning that we don’t have it for more than three months, so often when you see your medical professional before this time and don’t have a history of cancer and haven’t had any trauma to the head, neck or back, they will treat you for a typical back injury by offering you muscle relaxers if you need them and telling you that you should rest your back for a while, which means no heavy lifting and generally taking it easy for a few days.
Usually, after about a week, many doctors will recommend that you begin to get some gentle exercise such as gently stretching the back and going on a short walk. This will generally help the area to loosen up and heal itself. It’s important during this time not to overdo it, though, so you should remember to be gentle and not jump into everyday activities too soon or you could re-injure yourself.
There is a difference between back pain and lower back pain, and lower back pain could indicate a problem such as a kidney or a bladder infection, as well as sciatica. Many women will also suffer from the occasional bout of lower back pain at some time during their menstrual cycle. Sciatica is usually relatively easy to spot in that the pain might start very low in the back or at the bottom of the buttocks and will seem to radiate downward through one leg. Often, a burning type of pain or numbness and weakness might be felt in one leg or foot, with very little actual back pain. Other times, the burning will run the entire length of the leg.
It is thought that the type of back pain which is caused by sciatica can often flare up when your body gets misaligned, through activities, which causes the sciatic nerve to become pinched. Many people who suffer from this type of back pain have learned to identify the activities that cause it and are often to successfully avoid those activities and maintain a normal life, as the nerve stops feeling painful once the back realigns itself. Some people suffer from this type of pain all the time, however and in these extreme cases, surgery might be explored.
CBD gummies are one of the magical things which help in treating sleeping disorders. This is because of the nature and type of CBD used in it. CBD compound is used in so many medicines these days, but taking those bitter medicines is a challenging thing for most people. CBD gummies are one of the most convenient ways of consuming CBD for your body. CBD gummies are a tasty and fun way of having CBD.
There are so many companies that make CBD gummies, and one of the best CBD gummies for sleep is made by CBDistillery. Now a question arises that are CBD gummies good for a person’s health. Let’s discuss its answer.
- The Chef Botanicals and FabCBD companies provide the best CBD gummies, which help in curing sleep disorders.
- The gummies of these companies are very effective, and they made them all naturally and organically. Both of these companies do not compromise with the quality of their products. They both are considered the best in making gummies.
- The gummies are tested in the lab for their quality and for checking the number of ingredients in them. People should also check the number of ingredients in the product and then check the amount they have to consume, and after that, they should buy that product. They should confirm that the product is user-friendly or not and how effective s it for them.
- You should also check the right amount of CBD in the product. First of all, you should talk to your doctor and ask him about the amount of CBD you have to consume. According to that amount, you should choose the product and also ensure that there should no THC in them. If you are choosing it for sleeping disorders, then you should always choose a product with higher potency s it will affect you more and lasts long in your body.
The products which are considered as the best for sleeping disorders are:
- FabCBD Chews
The FabCBD company is a growing company that is making CBD gummies in a very organic way. This company deals in so many types of CBD products. The gummies they made of free or GMO and gluten and are also suitable for vegans. These gummies are made up of natural hemp and include isolate CBD in it. The potency of these gummies is 25mg per gummy.
- Chef Botanicals
The Chef Botanicals company is one of the best companies for making CBD included products. This company used the best sourced-hemp in its gummies and made their gummies in an organic way. TheseThese gummies are Gluten-free, GMO-free, and dairy-free. These gummies also help in treating patients with other diseases also. The potency of these gummies is 10mg per gummy. There are lots of flavors of these gummies strawberry, pineapple, etc.
Summing up all this, we can say that there are some reasons behind choosing CBD gummies as the best healer of sleeping disorders. Some of the reasons have been discussed above. The best companies which make CBD gummies for treating the sleeping disorder is also discussed above.