News Fatigue? This looks like a job for SALSA KIDS! #salsakids #thesalsacure

Oh, dear. I know, I'm experiencing it, too.

News Fatigue.

Me after watching cable news.

It's gotten pretty ugly out there, hasn't it? I don't care how positive a person you are, enough exposure to this stuff can get you so riled up, bummed out and let down that it can start to seem like there's nothing any of us can do to make this world a better place. 

I feel you. 

These are the times when I need to be reminded that one light heart outshines a thousand dark ones. When I need to see, really see, that it's infinitely more powerful to inspire someone's joy than it is to light a fire under their anger. 

THIS LOOKS LIKE A JOB FOR....SALSA KIDS!

That's right. I'm pulling out the big guns here, people. Just try and keep a straight face and a still booty while these children blow you away with the unbridled, fantastic tripping of the light that is...

SALSA KIDS!

Behold!

Feast your eyes..and your SOUL!

The cuteness! The footwork! THE FIRE!

Come on! What are you, made of stone?!

SALSA KIDS! Bringing people together all over the world.

SALSA KIDS! There's no one they can't help. 

Don't believe me? Oh, ye of little faith. Don't you see? 

SALSA KIDS aren't just here to help you and me.

SALSA KIDS even help...SALSA GROWNUPS!

Feel free to replay as often as necessary. You feel better now, right?

Me after SALSA KIDS!

I'm pretty sure that when the Divine Gloria Estefan said, "The Rhythm Is Gonna Get You" she was talking about SALSA KIDS!

SALSA KIDS! Here to recharge our batteries so we can all live to fight News Fatigue another day.

Thanks, SALSA KIDS!

Wishing you love with extra cheese,

Nacho Mama

If you are reading this anywhere but on www.nachomamasblog.com, then this content has been stolen. Please do not support thieving cochinos and click away!

Let's all talk about PERIMENOPAUSE! (yay?)

Ahhh...Perimenopause. So little is known and understood about it that the word does not appear on my phone's autotype list. I like to think of it as the lobby between my clueless youth and the wisdom-rich years I have to look forward to. As in...

Only without the candy, soda and cigarettes (I do have wisdom-rich years to look forward to, right?).

I first became aware of Perimenopause a couple of years ago when it seemed like my health was sliding off the rails, despite all my best and vigilant efforts. My long-suffering doctor suggested to me that my hormones might be to blame for the poor sleep, mystery weight gain and the rest of the symptoms I complained of. 

Yep, Perimenopause. Every now and again it rears it's annoying, bloated head and we have to go back to the drawing board with my food/fitness/supplement routine. Did you know it can start as early as your thirties? I don't know about you, but I'm starting to doubt the gender of Mother Nature. Uncool!

Of course being the wellness blogger and science geek that I am, I immediately set out to research the booty off this whole Perimenopause thingy. Unfortunately, there's not a that much out there. I have found a few extremely helpful resources and thought it might be a good idea to share them with you. You know, just in case you have a friend who might be going through this, too, or whatever.

WARNING: this video is like 11 minutes long. Maybe find something to do while you're listening, like folding laundry, walking around the block or practicing your Batgirl combat moves?

Purchase the books mentioned on Amazon (not affiliate links):

I'M TOO YOUNG FOR THIS by Suzanne Somers

THE HORMONE CURE by Dr. Sarah Gottfried 

THE HORMONE RESET DIET by Dr. Sarah Gottfried

So...anyone else willing to talk about this?

In other news: I will soon be adding "Certified Nutrition Coach" to my services! In the meantime, though, I'll be slogging my way through this detox. I'll let you know how the rest of it goes. If I survive, that is. 

No coffee? None? Please send me lucky vibes!

Wishing you love with extra cheese-

Nacho Mama

[Periscope] The Miracle Morning #MentalHealthMonday

My Fitbloggin friend Liz (A Prior Fat Girl) has started a great link up called "Mental Health Monday" - stay tuned for more content on taking care of our minds and spirits as well as our bodies!

Are you on PERISCOPE? Follow me on Periscope, we'll have live webinars & chats about motivation, body image and more! Margo Porras @shesnachomama

This Mental Health Monday, I am sharing something that has been a part of my daily mental health maintenance for quite a while: The Miracle Morning.

 

Learn more about The Miracle Morning at Hal Elrod's site.

Please send your private coaching inquiries to:

MyCoachMargo@Gmail.com or visit www.MargoPorras.com for more information.

THANK YOU to Liz for starting "Mental Health Mondays"! Check out the linkup HERE.

Wishing you love with extra cheese-

Nacho Mama

© Nacho Mama and nachomamasblog.com, 2009-2015. Unauthorized use and/or duplication of this material without express and written permission from this channel's author and/or owner is strictly prohibited.

Summertime Laundrytime? #ArribaYLejos #spon

Hello my lovelies!

As you read this I am frantically packing for the FITBLOGGIN conference! I leave tomorrow and cannot wait to see all my friends again. This means I have spent the last few days doing TONS OF LAUNDRY. And with my kids home for the summer it's been a little more challenging to get that done than usual.

It's all fun and games until the rainbow sherbet hits your white shorts!

So when I was contacted by Tide and Gain to share the launch of their Safe Kids Worldwide partnership, I was definitely on board!

I'm lucky enough that my kids like to "help" me with the laundry. But that sometimes means they want to handle things, like detergent packets, that aren't necessarily meant for little hands. The Arriba Y Lejos (up and away) program is meant to educate parents about laundry room safety and how to store laundry items responsibly. We all know it's normal for kids to want to touch, and even taste, EVERYTHING-but it's important for us parents to be aware of what we're leaving within their reach.

Did you know that more than 30 children in the US get into liquid laundry packets every day? 

“Young children are explorers, and as they develop, often learn by touch and by putting things into their mouths,” said Kate Carr, president and CEO of Safe Kids Worldwide. “With the increasing popularity of liquid laundry packets, it’s especially important to make parents aware of the importance of keeping them out of the reach and hands of children.”

I am collaborating with Tide and Gain to bring you tips on how to keep your home safe. Below is a tip sheet they've put together with some VERY useful information to help make YOUR laundry area safer.

And here's a BONUS TIP from me:

ALWAYS do a double check of your washer or dryer before turning it on! I can't tell you how many times my little ones have "helped" me by throwing in markers, toys, keys...and even dishes!

About Safe Kids Worldwide

Safe Kids Worldwide is a nonprofit organization working to prevent childhood injury, the number one cause of death for children in the United States. Throughout the world, almost one million children die of an injury each year, and almost every one of these tragedies is preventable. Safe Kids works with an extensive network of more than 400 coalitions in the U.S. and with partners in more than 25 countries to reduce traffic injuries, drownings, falls, burns, poisonings and more. Since 1988, Safe Kids has helped reduce the U.S. childhood death rate from unintentional injury by 60 percent. Working together, we can do much more for kids everywhere. Join our effort at safekids.org.

About Procter & Gamble

P&G serves approximately 5 billion people around the world with its brands. The company has one of the strongest portfolios of trusted, quality, leadership brands, including Pampers®, Tide®, Ariel®, Always®, Whisper®, Pantene®, Mach3®, Bounty®, Dawn®, Fairy®, Gain®, Charmin®, Downy®, Lenor®, Iams®, Crest®, Oral-B®, Duracell®, Olay®, Head & Shoulders®, Wella®, Gillette®, Braun®, Fusion®, Ace®, Febreze®, Ambi Pur®, SK-II®, and Vicks®. The P&G community includes operations in approximately 70 countries worldwide. Please visit http://www.pg.com for the latest news and in-depth information aboutP&G and its brands.

For more information and tips please visit:

• Tide: www.tide.com
• Gain: www.yoamogain.com
• P&G Safe Home English: https://www.pgeveryday.com/tag/safe-home

Wishing you a SAFE SUMMER with extra cheese-

Nacho Mama

Disclaimer: this is a sponsored post made possible through a collaboration between myself and Tide & Gain. 

Review: Beets Blue Bluetooth Heart Rate Monitor

I was recently sent this GREAT heart rate monitor to review-check out my video review below:

Buy the Beets Blu heart rate monitor on Amazon for only $39.93 (Prime Available) HERE.

Wishing you love with extra cheese-

Nacho Mama

Disclosure: I was given this product for review puroses. The above is my honest opinion.

Athleta Review & How to Find Your Fitbit! #AthletaUTC

Hello all! 

How has your weekend been? My last couple of weeks have been quite busy. I was so happy, then, when my Fitbloggin friend Melissa invited me to a special blogger event at Athleta at UTC here in San Diego. My friend Andrea and I showed up for coffee, pastries, fruit and a VERY challenging Yoga class!

In other news-I FOUND MY FITBIT! Click the video to hear all about it.

I'm serious, that yoga class was awesome but later that afternoon I fell asleep for about 2 hours!

How was your weekend? Get any fitness in? Or shopping?

If you are reading this anywhere but on www.nachomamasblog.com, then this content has been stolen. Please do not support thieving cochinos and click away!

Wishing you love with extra cheese-

Nacho Mama

Disclosure: I was invited to attend this event by Athleta UTC, the above represents my honest opinion.

VIDEO: Fitbloggin, 300 Pounds & Running, Photo Alarm

Are you going to FITBLOGGIN?

I hope you'll be able to join us in Denver this year. The Fitbloggin community is something that has definitely made a measurable difference in my life, not only professionally, but personally as well.

Follow Martinus.

Check out FITBLOGGIN!

Wishing you love with extra cheese-

Nacho Mama

2015 Goal: Beach Walking and "Earthing"

Hello there!

As I mentioned earlier, I have no resolutions, but a few goals for 2015. One of them is to TAKE A WALK ON THE BEACH at least twice a month. 

Will I be enjoying the benefits of "grounding" or "earthing" as some call it? Who knows! But I shot this video yesterday and I still feel terrific.

Here's a video by Dr. Stephen Sinatra explaining the basic principles of grounding/earthing:

Of course, I'm not a doctor-just a kooky Californian. Be sure and check with your doctor before trying any new health kookiness!

(If you're reading this anywhere but NachoMamasBlog.com then you are reading stolen content. Don't support thieving cochinos, please!)

In other news, can you believe how close the beach is to me? Crazy.

What are YOUR 2015 goals?

Wishing you love with extra cheese-
Nacho Mama

Vlogmas Gift Guide: SPINGYM and 3-WAY PONCHO (that is!)

Who wants a 3-Way for Christmas?

Can you tell how much I love to buy stuff off the TV?

Especially if a favorite Youtuber has done a review!

Here are two more great items that I'm sure someone on YOUR list would love this holiday season!

#3 The SPIN GYM! $24.95 at HSN.com

Here's Laurie's review of the Spin Gym that sold me on the product. She looks TOTALLY different now. I love her channel! And I love a Massachusetts accent almost as much as I love a Southern one.

#4 Suzanne Somers' 3-WAY PONCHO (that is!) $19.95 at selected retailers or at 3wayponcho.com 

The Southern California sun was giving me fits today, I tell ya!

If it weren't so close to Christmas I would have waited until I could get a better video made but I would hate for the special someone in YOUR life to miss out on a 3-WAY (Poncho, that is! I never get tired of that joke.)

In case you missed the original commercial:

And here is Patti (@Rxtsrmom) in her entertaining review of this amazing product-SOLD! Seriously I could listen to her say "Poncho" all day long!

Hope you are finding these gift ideas helpful. What cool stuff have YOU bought off the TV lately? Please share!

Happy Vlogmas!

Wishing you love with extra cheese,

Nacho Mama

Disclosure: I was not compensated for these reviews in any way. I bought these items with my own cash and just wanted to share my opinions about them with you. :)

New VIDEO: Activelink 2.0 Review

Hello All!

Just a ridiculous amount of movement.

How are the holidays treating you so far? I can't believe how quickly it's all going by! I was shocked when I logged onto Youtube and saw that it's been almost SIX WEEKS since I last uploaded a video. And the podcast? Not since October 17. (I'm working on the next one, no worries!). It didn't seem like that long, but then I started getting "Are you okay?" messages from some of you, so I guess it has been that long.

Construction continues around here and we are puppysitting this guy...

til New Year's. So I guess I kind of lost track of time.

MANY of you have been asking me to post a review of the Activelink 2.0, so here's a video.

The ONLY things I DON'T like about the new Activelink are:

1. It still doesn't count steps. It really seems like it wouldn't have been that hard to add that feature, but maybe I'm wrong.

2. There STILL is no way to share my "Activelink Day" on social media! I've have been begging for this on Twitter since the original Activelink came out. Maybe for the next upgrade?

All in all, though, I really love the new AL. I think we're getting a WHOLE lot more for our money than with the first one, and I thought the first one was the bee's knees.

ALSO-not mentioned in the video but FYI: until 12/20/14, when you JOIN WW and purchase a monthly pass, you will receive the new AL 2.0 device for free! If you are an existing member and monthly pass holder, you will be able to purchase the device for only $24.95. 

If you're reading this anywhere but NachoMamasBlog.com, then you are reading stolen content, my friend. Please don't support thieving cochinos, just get this stuff from the source at NachoMamasBlog.com!

Wishing you love with extra cheese-

Nacho Mama

THANKSGIVING ZUMBA PLAYLIST 2014!

Thank you for ordering those holiday pies at www.mamaspies.org!

HAPPY THANKSGIVING!!

Hello dumplings!

As always, I'll be hosting a free Zumba class on Thanksgiving Eve. I love putting together "theme" playlists and have changed it up a little this year. This is a great playlist for your holiday walk (Turkey Trot) or run as well - the important thing is to MOVE before we all sit down for the big feast. 

WARMUP

Thank You For Being a Friend by Andrew Gold 

Yes, it's the GG theme, but I've always loved the Harry Nilsson influence here. What better way to say THANK YOU?

CARDIO

Everybody Eats by Cab Calloway

Nothing like a little jitterbug to get the heart pumpin'!

Mash Potato by Chubby Checker

A fabulous twist on...the twist.

ARM TONING

I Thank You by Sam and Dave

CARDIO

All You Can Eat by Candye Kane

She's not called "the toughest woman alive" for nothing!

EAT IT by Wierd Al Yankovic
Even FASTER than the original by MJ, this one is a scorcher!

STANDING AB TONING
String Bean by The Griffin Brothers
Seriously, how cute if this?

CARDIO
Weight by Latrice Royale
Latrice gets a place at my table anytime.

Apples, Peaches, Pumpkin Pie by Jay and the Techniques
My mom used to make all THREE of these pies for Thanksgiving!

LEGS and BUMS TONING
Thank You (Falletinme Be Mice Elf) by Sly and the Family Stone
Feel the burn!

COOLDOWN
We Are Family by Sister Sledge
Time to remember the folks who've got your back, or who are driving you to eat in the first place!

If you're reading this anywhere but NachoMamasBlog.com, then you are reading stolen content, my friend. Please don't support thieving cochinos, just get this stuff from the source at NachoMamasBlog.com!

Wishing you ALL a HAPPY THANKSGIVING with extra cheese-
Nacho Mama

HALLOWEEN ZUMBA PLAYLIST!

We had so much fun in Zumba class last night! I always love to do special "holiday" playlists and this Halloween was no exception. Here's the tracks we got down to, maybe you can use some of them for your own spooky workout?

WARM-UP

"Planet Claire" by the B-52s.

Cardio

"Monster Mash" of course!

Standing Abs routine

"Devil Woman" by Sir Cliff Richard

Cardio

"The Creeps" by Adore Delano

"THRILLER" by Michael Jackson, naturally.

Squats routine

"Ghostbusters" by Ray Parker Jr. (aka "I Want a New Drug")

Cardio

"Dead Man's Party" by Oingo Boingo

"Call me on the Ouija Board" by Sharon Needles

Arm toning routine

"Sympathy for the Devil" by The Rolling Stones

COOLDOWN

"Ghost Town" by The Specials

HAPPY HALLOWEEN! For extra spooky fun, check out the latest episode of BOOK VS MOVIE:  CARRIE!

This post is copyright 2014 by Nacho Mama's Blog. If you are reading this anywhere but at www.NachoMamasBlog.com, then this content has been stolen. Don't support thieving cochinos! Report stolen content to the owner to help stop internet piracy. Gracias!

Wishing you love with extra cheese-

Nacho Mama

NEW PODCAST! Ep.62: Halloween Survival Guide

It's been waaay too long! But I've finally carved out some time to get back to Nacho Mama's Podcast and answer some of the questions you've been sending me about getting through the holidays. Yes, they're coming!

I've been getting a lot of questions about getting through HALLOWEEN. Halloween has always been my favorite holiday. But for many years of my adulthood, Halloween meant buying candy in September, eating it all, buying it again in October, passing it out to a few cute kids and then shutting off the lights so I could sit on the sofa eating the rest of the candy while watching "It's the Great Pumpkin, Charlie Brown". 

But after I joined Weight Watchers, my husband and I started changing the way we approach Halloween. Now it's the kickoff for a healthy, active holiday season. So I decided to share my 6 Top Tips for enjoying Halloween without destroying your health goals!

Click the player to listen NOW (or subscribe to Nacho Mama's Podcast on iTunes or Stitcher):

Check Out Health Podcasts at Blog Talk Radio with NachoMamasPodcast on BlogTalkRadio

Get Dani's FABULOUS tips (including her candy list, with Points) for Halloween HERE.

Subscribe to MY Youtube Channel-Featuring Weight Watchers FAQ & more! at: https://www.youtube.com/user/mediamonarkey

FOLLOW BOOK VS MOVIE ON BTR: https://www.blogtalkradio.com/bookvsmovie

Wishing you love with extra cheese,

Nacho Mama 

Disclosure: All opinions, content, views and ideas expressed on Nacho Mama's Podcast are strictly my own and those of my guests and are presented for entertainment and informational purposes only. It is strongly advised that you consult professional guidance when considering anything discussed on Nacho Mama's Blog or Nacho Mama's Podcast. I am also not affiliated with Weight Watchers-just a regular, paying customer, folks. ALL PODCAST CONTENT Blogtalkradio.com/NachoMamasPodcast is © Nacho Mama and nachomamasblog.com, 2009-2014. Unauthorized use and/or duplication of podcast content without express and written permission from this blog’s author and/or owner is strictly prohibited.

TWO Podcasts for you this weekend!

Hello, you!

I'm heading off to spend a few days camping with my sweet husband and silly, adorable kids but I wanted to post not one, but TWO podcasts for you! Maybe you'll take them with you on your walk or on your commute-who knows?

The first is the latest NACHO MAMA'S PODCAST, in which I share my fave Youtube channel finds of late. Enjoy!

Online Health Radio at Blog Talk Radio with NachoMamasPodcast on BlogTalkRadio

Next up, Episode 3 of BOOK VS MOVIE, where Margo and I tackle Breakfast at Tiffany's! Think you love this movie, listen in on our conversation and we're pretty sure you'll love it even more...except for that one thing.

Find Additional Film Podcasts with Book VS Movie on BlogTalkRadio

HAPPY WEEKEND! Now, where's my s'mores skewer?

Wishing you love with extra cheese-

Nacho Mama

PODCAST! EP#59 Our annual FITBLOGGIN RECAP SHOW w/Brooklyn Fit Chick!

More Health Podcasts at Blog Talk Radio with NachoMamasPodcast on BlogTalkRadio

Click the player to listen NOW!

Yep, it's that time of year again...time to do the podcast where we break down EVERYTHING that went down at this year's Fitbloggin, otherwise known as "WHEN MARGOS COLLIDE".

Fitbloggin: the ONLY conference big enough for both Margos

Once again, Margo of Brooklyn Fit Chick and I discuss ALL things Fitbloggin 2014: the sessions, the food, the drag queens and yes, the ghosts (it was Savannah after all).

Maybe you weren't there. Or maybe you were there and couldn't take advantage of EVERYTHING Savannah and Fitbloggin had to offer. But between us, WE COVER EVERYTHING. Well, almost everything. We left out the lunch with RunDisney. Getting to meet running legend Jeff Galloway (some Fitbloggers even got to run with him!). We left out the flash mob.

And the fact that I FINALLY got to meet Fat Girl VS World (spoiler alert: the fat girl wins).

Here's just a teeny peek at what went down.

PODCAST LINKS!
-Follow Margo's adventures at Brooklyn Fit Chick

-Check out Margo's AWESOME Youtube Channel!

-The Fitbloggin site: learn how to attend next year and read liveblogs from past sessions

-Liveblog of Margo's Fitbloggin session!

-Liveblog of Sue and Steve's "Tough Love" session

-CLUB ONE (the legendary drag home of the Lady Chablis)

-Send Club One some twitter love!

-The Pink House

-Learn more about Jim Williams (the central character of Midnight in the Garden of Good and Evil)

Can you tell we had fun? Dang, now I want fried green tomatoes.

Wishing you love with extra cheese-
Nacho Mama

Disclosure: All opinions, content, views and ideas expressed on Nacho Mama's Podcast are strictly my own and those of my guests and are presented for entertainment and informational purposes only. It is strongly advised that you consult professional guidance when considering anything discussed on Nacho Mama's Blog or Nacho Mama's Podcast. I am also not affiliated with Weight Watchers-just a regular, paying customer, folks. ALL PODCAST CONTENT Blogtalkradio.com/NachoMamasPodcast is © Nacho Mama and nachomamasblog.com, 2009-2014. Unauthorized use and/or duplication of podcast content without express and written permission from this blog’s author and/or owner is strictly prohibited.

The Numbers: I got FREE Health Screenings from Walgreen's & so can YOU!

So...it's hot in San Diego (not SAVANNAH hot, but I'm a huge wimp when it comes to heat.). That's why I decided to just shoot a video sharing the results of the FREE health screenings I got from Walgreens, a sponsor of Fitbloggin. YOU can get FREE health screenings, too, by visiting Walgreens' "Way to Well" tour when it comes to YOUR town! For details, click HERE.

IMPORTANT NOTE: That weigh-in was a HUGE wake-up call (as you can imagine) LOTS more water, veggies and exercise meant that I only ended up gaining about 2.5 pounds from Fitbloggin. 

Don't miss my annual FITBLOGGIN RECAP PODCAST with Margo of Brooklyn Fit Chick! It will broadcast live tomorrow at 3pm Pacific HERE, or you can catch it later by searching for "Nacho Mama's Podcast" on iTunes or Stitcher.

Do you know YOUR numbers?

Wishing you love with extra cheese-

Nacho Mama

I'm on the Lifestyle Accountability Show!

Hi Everyone!

Well everything is in full Pre-Fitbloggin swing around here. I'm all packed and ready for my (gulp) 6:45am flight to Georgia tomorrow. Woke up this morning to a very special treat that I wanted to share with you all before I go-I'm the featured guest on today's edition of the Lifestyle Accountability Show! 

I had such great time talking with Adam and Devon, and I can't WAIT to attend Adam's podcasting session at Fitbloggin! Hope you enjoy the show, you can listen on iTunes, Stitcher or HERE. THANK YOU Adam and Devon for inviting me on your FABULOUS show!

Stay tuned for MANY Fitbloggin updates! Follow along with me on Twitter, Youtube and Instagram as we take Savannah by storm!

Wishing you love with extra cheese-

Nacho Mama

VIDEO Weight Watchers FAQ #3: Most "Effective" way to wear ACTIVELINK?

The series continues! Today's topic is something people ask me ALL the time:
"What's the most effective way to wear my Activelink?"




Got a question of your own? Just leave it in the comments and I'll address it in an upcoming video.
NEXT TIME: I'll talk about some of my favorite, plan-friendly treats and snacks that also happen to be GLUTEN-FREE!


Wishing you love with extra cheese-
Nacho Mama


This content is not affiliated in any way with Weight Watchers or any other company and solely expresses my personal opinion. The product discussed was purchased with my own money.

NEW! Video Series: WEIGHT WATCHERS FAQ

Happy Hump Day!
I've gotten emails from so many of you asking questions about the nuances of life on Weight Watchers. So I decided to do a video series to answer the questions I get the most. Hope you like them!


Have a question of your own? Please feel free to post it here on the blog or shoot me an email at shesnachomama@gmail.com


You can subscribe to my channel (which I would LOVE) HERE


Wishing you love with extra cheese-
Nacho Mama


Disclosure: I am a Weight Watchers lifetime member and leader, but NOTHING in this post or anywhere on this blog is affiliated with Weight Watchers or any other company in any way. The above is my opinion, shared for entertainment purposes only. Please seek professional consultation when making any change to your lifestyle.

Taking the first step...

I shared this story with my Weight Watchers members in my newsletter this week (if you'd like me to add you to the mailing list just shoot an email with the subject line "ADD" to shesnachomama@gmail.com) and quite a few of them asked me to share it on our facebook page-so I thought it would just be simpler to put it in a post! I also shared it during my interview on Half Size Me, but I didn't realize I'd never really told it here on the blog.

As you may know, this month at Weight Watchers, we’re talking about activity.

That’s why our routine for March is “Walk 5 minutes for every hour you are awake”.