Quantum Press Media Blog

10 Ways for Creatives to Reduce Procrastination Without Planning

2010-02-27T09:13:00.000-08:00

I found this very helpful article by Alex Mathers, Thank you!

Procrastination, whether lacking in energy to finish a project, or being distracted by email, is stopping us from working effectively on our creations and projects and is taking valuable time away from promoting the work we have.

Many of us want to cut down on time spent on wasteful activities, and much has been said about how to reduce procrastination. Despite this, many of us still procrastinate! I think a lot of this has to do with the suggestions to plan what you do, and this is putting us off taking action.

Drawing from my own experiences as a writer and illustrator and the web, I’ve come up with a selection of ways to reduce procrastinating without the need to plan.

1. Take a deep breath and just start
Don’t waste time planning and thinking about it. This is simply another way to avoid actually doing tasks. If you intend to plan, most of what you need is in your mind anyway, so get started and things will tend to fall into place.

2. Expect discomfort and suck it up
Many people put something off because they expect a task to lead to negative emotions, including boredom. Realize that not everything you do will make you feel good, then do it, then feel great when it’s done.

3. Turn off the computer
Personally, the computer is my main source of distraction, and I’m sure others feel the same way. When I was writing my book, I wrote it physically in another room, and got so much more done than had the email and Google been flashing away in front of me. It might seem obvious, but avoid distractions like these and you’ll get more done.

4. Be more decisive at dumping things you don’t need
Be quick to remove/throw away email, paper, even desk clutter that you simply don’t need or will distract you. Cut out this hesitation to trash, and you will have more time to do things that matter.

5. Approach large projects in smaller chunks
For large jobs, the only planning you need to do is in deciding to start working on a small step within the wider project and simply doing it. Your plans for projects become taking action with the smaller aspects of it, instead of meticulously preparing the entire thing at once.

6. Quit the self-deception
A lot of us will dream up excuses for not doing things, such as ‘I’ll be in a better mood to do this tomorrow’. Simply be honest with yourself on what needs to be done and be free of irrational thought, and the job in hand will become much clearer.

7. Do the things you don’t want to do first
Get finished what you are dreading or dislike doing before you do anything else work-related in the day. Even committing ten minutes to the task will help you get the ball rolling for the project.

The best way to get unwanted jobs done is to set a timer, say for thirty minutes, that you spend working solely on this task. When the time is up, you can reward yourself with what you prefer doing.

8. Alternate your tasks
If you face a tough or dull task, do something you enjoy before and after it. This will bring a sense of harmony into what you’re doing and has the effect of cancelling the negativity associated with certain tasks.

9. Understand your body clock
I’m sure you’ve all got some sense of what times of the day suit you for working more effectively. Tailor your day, and the times your working energy levels are highest, to the work you do. Don’t feel that because others say one is freshest in the mornings that you should work in the morning. Do what suits you.

10. Rest
Aside from getting regular and appropriate levels of sleep each night, don’t ignore the importance of taking defined breaks away from your work.

Obviously a break will replenish energy and keep you feeling fresh. However, one of the real benefits of taking breaks that I’ve personally found, is in gaining the sensation of starting something every time you return to what you were doing. Knowing that you are starting something, even if it is in the last stages of a project, will bring to your work a renewed sense of enthusiasm.

Please be sure to send me any of your comments or suggestions for future articles.
dennis@quantumpressmedia.com

Organizing for Professionals

2010-02-20T10:04:00.000-08:00

How to juggle multiple priorities

1. First, plan and prioritize on a daily basis and if necessary, several times a day. Do your main planning for the day, the day before. Then stay flexible in order to reprioritize, if necessary, throughout the day.
2. Second, use the right planning tools that give you enough of an overview. I’m not talking about a flood of reminder notes scattered all over your desk. Such tools could include a wall chart that shows upcoming deadlines, a project or time management software program that lets you see priorities in a variety of ways or a master list.
3. Third, to prevent having to remember too many things in your head use an appropriate follow-up system. A tickler system that you use every day, for example, can save a lot of wear and tear on your gray matter.
4. Fourth, use effective communication tools, techniques and systems with those people making demands on you. Get clarity from others in terms of the real, not imagined, urgency of each request, Have the request and the time frame for it completion. A written request doesn’t interrupt you and lets you plan and prioritize similar requests and time frames more easily.

How To Lose Weight and Keep It Off: What Is Calorie Deficit?

2010-02-15T18:48:00.000-08:00

By Dennis Michaels

There are millions of opinions on the subject of losing weight and I did not think I would feel compelled to add to them until I was talking to someone about losing weight and what they can do to “drop a few pounds”. I discussed the issue of eating and exercising at a “calorie deficit” with a friend, and when her eyes glossed over I knew at that point what I was saying was not making sense. So I have decided to write this article to try to educate and inspire others to participate in a healthy lifestyle.

As a trainer I find that if I try to explain anything too complicated my clients their eyes gloss over; they do not understand or comprehend what it is I am trying to convey or how it fits in the big picture of their training and weight loss regimen. My impression is people are not really interested in the mechanics of weight-loss and strength training, just the end result "just get the weight off!".

People will try anything to lose weight. I know people who are having their stomachs nearly sewn shut so that they can only eat a few ounces at a time. I have seen, and been part of a whole industry helping individuals find the “magic” solution to being the "right weight". I have personally participated in the infamous diet known as “The Atkins Diet” which advocates eating very a few carbohydrates and an abundance of protein and fats. Mostly I lament over the people making money from the obsession of losing weight and placing unsuspecting/trusting individuals in harms way, at the same time stealing their money by promising some talismanic cure to obesity. The answer to losing weight for the average healthy person is so simple but is obfuscated by the self-appointed, self-serving, pseudo-intellectual weight loss gurus we see on late night infomercials. Here is the answer; you do not have to climb a mountain to find it…eat and exercise at a calorie deficit, there it is BAM!

Eat less and exercise. I said this seemed simple, but not easy. The real trick is to understand and comply. To lose weight requires this magic formula, you must burn more calories than you take in, there is your magic formula in one sentence. There is literally an industry of books, gadgets and videos telling you what kind of calories you should take in (low fat, low carbohydrate, high protein, high fat, eat in The Zone, eat for your body type, eat for your blood type, etc.) I am sure most of you already own anyone of these devices, books, gimmicks and gadgets. All of this is nonsense and pointless if you are still ingesting more calories than you burn and a calorie is a calorie.

One way to facilitate calorie burning is to take in fewer calories and exercise to augment the calorie burning process. Eat a balanced diet (convince yourself that Twinkies, cupcakes, and donuts are NOT part of any known food group) consisting of less calories than you are burning during the day and you will lose weight . The important message I try to convey is you need to eat less, rather than not eat anything. Convincing yourself that you will lose weight slowly and safely is the toughest part in a society that wants instant gratification. You need to eat so that your metabolism does not slow to the point where you are not burning enough calories to lose weight sending your metabolism into a “starvation mode”. If the body recognizes an inconsistent large calorie deficit as a threat, it begins to store fat to combat the “famine conditions”.

Healthy and thin are not equal or go hand in hand. Does anyone think someone who is anorexic is a good role model for a healthy look or lifestyle? Also realize that genetics are a very important factor in this equation. If your Mother and Father were obese, you probably will be fighting the battle of the bulge for a good part of your life. However that does not mean something cannot be done to change that vicious pattern and it does not mean you cannot live a healthy lifestyle which is necessary to a quality life.

Just remember that simply because a food exists does not mean we are obligated to eat it. Really, if you looked at it from a practical point of view, there is no reason for a donut to exist, especially a chemical laden “low-fat” donut. Do not be a slave to the scale, listen to your body and know your body, if it feels healthy you are probably in the heading in the right direction. Embrace a healthy lifestyle and throw away the over-the-counter diet drugs, that is the only way you will lose the weight and keep it off.

Caloric deficit is a proven technique that can transform your body and improve your fitness level over the long-term. Unfortunately many so-called weight loss strategies are really muscle loss strategies sending the body into a catabolic state. These include the severe restriction of carbohydrates (the Atkins diet, for example); excessive training without proper post-exercise nutrition. Eating too much in the way of simple, processed carbohydrates (white flour, and refined sugar) also kicks up insulin, which prevents fat burning until the insulin clears the system which can take a while if you have insulin regulation problems.

Yet many of us still eschew serious weight training even though experts insist it is necessary for optimal body composition. More muscle equals more body fat loss over time. A pound of muscle requires at least 35 calories a day to function; a pound of fat only needs one or two calories. You must understand when you build muscle, you boost your resting metabolic rate (RMR), so your body burns more calories, even when you are asleep or inactive.

Many weight loss diets and diet plans involving weight loss pills and supplements which encourage very quick weight loss, often in excess of three to four pounds per week; this is both unhealthy and ineffective. The average healthy human body will simply not shed more than about two pounds of fat, per week. But it will shed water, which is what most quick weight loss is…WATER LOSS NOT FAT! What you must ask yourself is, did I lose weight because of the supplement I am taking, or does it seem like I lost weight because of the supplement I am taking? What is the difference so long as I lose weight? The difference is what may be causing you to lose weight, is simply being mindful of what you are eating and not the supplement you spent your hard-earned dollars the true cause of the weight loss.

If your goal is fat loss, the scale is an extremely poor tool for measuring progress, particularly when you are doing any kind of weight training. Also, there is so much variation in water retention and digestive contents you really cannot get a useful reading until your fat loss is significant . The mirror is another poor measuring tool.

Fat never spot-reduces. It comes off in proportion to the existing fat layer. Usually, the shoulders and upper body are the first to show visual improvement, since these are the areas where the fat layer is thinnest. “Problem areas” are virtually never the first to show improvement. But the progress will come if you are dedicated, motivated and choose not to give up.

A complete weight loss program includes: resistance training, aerobic training, interval training (get winded and recover, get winded and recover and so on…), cross training (alternating two different exercises on different days, e.g. treadmill and exercise cycle), small frequent meals (5-6 small meals per day; or a meal every two hours) containing high-quality protein and carbohydrate, and low-glycemic nutrition (avoid a lot of refined sugar, white flour, and highly processed carbs - focus on carbs that exist in nature). Proper supplementation, particularly post-workout whey protein or Leucine, is very helpful. Lots of water and sufficient rest are also a must.

For the first few weeks, write down everything you eat. You will learn a lot about your eating habits and really how many calories you ingest. If you follow roughly the same meal plan every week, it is definitely worth the effort to carefully and honestly estimate the calories you ingest; making meals using a measuring cup and an inexpensive food scale (I tell my clients to purchase a simple postage scale) you will find that it’s much easier to track and control your daily intake accurately.

If you want to lose body fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500 kcal, but not more than 1000 kcal below your maintenance level. For people with only a small amount of weight to lose, 1000 kcal will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 kcal per day for men. Even these calorie levels are quite low. There are approximately 3500 calories in a pound of stored body fat. So, if you have you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. If you create a 7000-calorie deficit you will lose two pounds and so on. Calorie deficit can be achieved by calorie-restriction alone, or by a combination of fewer calories-in (diet) and more calories-out which includes exercise. This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

The basic premise is whatever activity level you might be at, increase it within reasonable limits. If you are a couch potato, start by walking around the block on a regular basis as part of your exercise regimen. For your weight-loss workout, choose an activity or several activities you enjoy. Options like walking, bicycling, aerobic dancing, stair climbing, golf, tennis, jogging, and swimming are all great. Walking is a good option for many people, it’s inexpensive and readily available to most and does not place a lot of stress on your joints. When exercising, increase slowly and gently and try to do enjoyable things because this is a total lifestyle change and not a fad.

The pivotal trait for success is consistency. Weight loss is best achieved by making long-term changes in diet and exercise that become part of a healthy lifestyle. Small changes cause few disruptions in life are more sustainable and more likely to help you keep those unwanted pounds from returning home to roost. In addition, adding resistance training will help maintain your metabolic rate as discussed in earlier paragraphs. A simple weight lifting program two to three times a week should make a world of difference aesthetically and psychologically to encourage you to pursue further weight loss. Exercise improves self-esteem, which may help you stick with healthy lifestyle habits. Physical activity helps you feel better regardless of how much weight you lose.

In addition to your planned daily exercise and healthy diet, you can lose extra pounds by adding more physical activity in general to your daily lifestyle for instance taking the stairs instead of the elevator; and walk to the store around the corner instead of drive. To burn more calories, those who currently exercise three days a week should try adding a fourth day, maybe exercising longer each day, or doing both.

Here is a checklist of simple things that can be done:

1.Replace “full”-calorie food with low-calorie options (skim milk vs. whole milk, low-calorie dressing vs. high-calorie dressing)
2.Replace high-calorie condiments with low-calorie choices (mustard instead of mayonnaise, salsa instead of cream-based sauces)
3.Choose small servings (large portions may contain twice the calories)
4.Eat “slow-down” foods (for example, an orange instead of orange juice)
5.Drink lots of water.
6.Follow a daily food plan (impulsive choices tend to be high in calories)

In short, get active and eat healthy. The foregoing is the secret formula for weight loss which is really not a secret at all. By counting calories every day, you can expect to achieve effective long-term results. Moreover, a complete record of daily calories allows you to control your weight loss experience in many beneficial ways.

Few people lose weight without occasional periods of discouragement and frustration, as a trainer and life coach, I motivate others to attain their goals. I create an attitude of persistence during times that my clients reach a weight plateau. In addition, some people benefit from the motivation provided by weight-loss support groups (like Weight Watchers, but check online and you may find similar groups that do not require a membership fee). Exercise and a healthy diet, is a lifestyle adaptation that should persist throughout life.

Counting calories and creating a calorie deficit is a very specific mathematical formula, a very complicated one. I did not want to complicate this article by including the specific formula to calculate calorie deficit, it is available online on many different health websites. If you are not familiar with the formula to figure your caloric deficit I will be happy to send it to you via email. You can write to me at dennis@quantumpressmedia.com, and I will fulfill your request as soon as possible.

My disclaimer: I do not recommend undertaking any new exercise or diet program without getting solid medical advice from a trained professional. While what I am going to tell you will probably come under the heading of “common sense”, if you know or even suspect you have some unique health circumstance, talk to your Doctor first.

© Dennis Michaels 2010 All rights reserved.

Dennis Michaels is a freelance editor, certified life coach, professional speaker, trainer, and health advocate. Dennis and Gina are the founders of Quantum Press Media and GDL Intelligence Group which are responsible for a series of national seminars and workshops helping businesses grow in a lagging economy and reach their goals.

We are an Orange County based business with a focus on employee coaching, marketing and training.

Before becoming a professional speaker Dennis was an award-winning salesperson, manager, artist, and business owner. Dennis now enjoys the reputation of being one of today's successful national platform speakers.

Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the author.

Setting Goals

2010-02-09T16:04:00.000-08:00

Setting goals:

Write down your goals, the only way to make them real is write them down so you can look at them and give them life. Your goals must be useful, measurable and attainable (I would like to be President of the United States but we know that will never happen, and doomed to fail from the start).
Also you must evaluate your goals on a daily basis. To write them down and set them on the kitchen counter Is not going to help. It also helps to visualize your goals. A good start is getting a scrap book to keep your writing and use pictures to help visualize your goals.

Avoid Procrastination:

Procrastination is the one time waster of which you have control:
• Break the task into "baby steps", if you cut it down into more manageable pieces and start on the easiest one first you create the momentum to finish the entire task.
• Get a clear picture of the task by discussing it and rationalizing it with others to help come to a conclusion.
• Set mini goals to designate interim completion points in the project.
• Set a completion date for the entire project.

Conquer Paperwork

2010-02-04T11:04:00.000-08:00

You should handle paper only once, and here is how to do it apply the FART method:

File it: place a discard date on papers that will outlive their usefulness and clutter your files;

Act on it: create an action center in your planner to place the information that must be taken action on;

Refer to it: keep a folder handy for each individual you must deal with on a regular basis, so when they appear you can handle all matters with them at the same time;

Toss it: sort though your papers and ask yourself, "do I really need this?" and if you have not used it or the information in the last six months, you probably don't need it. Get rid of it, NOW!

Planning Shorter and More Effective Meetings.

2010-02-01T14:12:00.000-08:00

Meetings can be a big waste of time. Before you set up a meeting, evaluate your agenda and determine if the information could be shared more efficiently by distributing it with a routing slip or electronically. If it is necessary to schedule a meeting:

• Do not allot more time for meetings than necessary--many times all the tasks can be completed in less time than originally scheduled;
• Distribute the meeting agenda at least one day in advance and do not overload the agenda;
• Start meetings on time, even if everyone is not present;
• Do not schedule a meeting for more than two hours, beyond that concentration suffers;
• Issue minutes promptly;
• Attend meetings only if necessary.

Time management can be as informal or as detailed as you want to make it. Develop a plan to fit your own needs -- be flexible throughout time and tailor it as your needs change.

Planning systems feature well-designed space for tracking appointments and include a note section each week with ample writing space for recording phone calls, to-do lists, goals or priorities.

Remember it is not the quantity of time you have it is the quality you make it.

Create your own free advertising

2010-01-30T14:02:00.000-08:00

How an article can be free advertising and make you an expert.

Small business owners have to compete with larger companies online and offline. Their advertising dollars are limited and in order to maximize returns, a good advertising tool is article marketing service.

When you are offline, your articles are doing the job of marketing your product as and when required by clients. So you need to ensure the content is updated regularly, it meets the needs of clients and furthermore it leads them back to your website or business. The whole point of using this service is to create credibility with accurate material and then cash in on this credibility by making sales. The articles act as a real time sales pitch and are a subtle way of connecting with clients. Once your credibility has been established, then word of mouth from satisfied clients will form a second cycle of generating potential leads.

A professional article marketing service will provide you with articles with original content that is only available on your page. It is important to note that there should be no plagiarism and copied content because this will make you loose credibility and the material will be similar to that of a potential competitor. This will negate the exercise you are conducting – to establish yourself and your product as an ideal and reliable solution to a client's needs.

A small business can simplify their marketing strategy by using this advertising tool effectively. With this new age tactic of strategic marketing, you have an automated sales system in place and are able to continuously reach a larger target market base than you would through offline medium. Plus the per-person cost is marginal as millions of hits cost you a mere fraction of your profits.

It is essential that your articles have informative content and the right keywords that target Search Engine Optimization requirements. The original content and accurate keyword usage ensures that your article will be retrieved frequently in search queries and lead to a better ranking for your page, online. The article page also has a bio – box in which you can feed in your company details, hyperlink it to your web page and use meta tags to divert the client to your own web page – the main idea behind using article marketing services.

You can compete effectively with other similar product and service providers if you utilize this service and provide updated information in a high quality format and content. Your credibility will be established over time and you can enjoy a steady stream of traffic to your website. A truly rich and strategic marketing article maintained for your company will give you steady results to stay competitive with other businesses with similar services.

SEO or search engine optimization companies offer various advertising tools and are not just limited to article marketing services. A professional company can assist you in branding, publicity, marketing plans, research and distribution of your content in the right manner. They specialize in online services and can guide you in selecting the best options to generate traffic to your website and turn this traffic into loyal clientele. To increase traffic, there are many sites you can hyperlink your web page to and also get experts to endorse your article or even write it for you. You can promote your company name and constantly stay in the forefront with this service.

Life Coaching and Mothers on Fire

2010-01-23T19:24:00.000-08:00

I found this article to be very interesting.

(I-Newswire) January 22, 2010 - Mothers on Fire has just launched a new life coaching website designed specifically for mothers. The website offers inspiration, tools and strategies to help moms live their lives to the fullest. Mothers on Fire is about living with energy, passion and most of all fire. Their vision is to help moms rediscover who they are as a women, while loving who they are as a mother.

- Do you feel like something is missing in your life but can’t quite figure out what it is?
- Do you know what your children’s and spouses’ dreams are but have no clue about your own?
- Have you lost yourself in motherhood?

These are powerful questions that most moms simply ignore or put on hold “until the kids are older”. No more. Mothers now have a place to go to feel inspired and connect with other moms who are on the same journey of personal fulfillment.

Mothers on Fire is proud to be launching this new and unique website which offers the following; success stories, articles, expert advice, forums and much more. The website also offers information on their soon to be published book Becoming a Mother on Fire; A Guide to Being a Mom Without Losing Yourself written by Lisa Garber, life coach and co-founder of Mothers on Fire.

Kids and Procrastination

2010-01-17T21:51:00.000-08:00

Kids and procrastination.

When children are asked, "Why don't you do what you are suppose to do when you are asked to do it?" the standard answer is "I don't know." Kids do not have the vocabulary or the insight to know why they procrastinate, let alone explain it in a way that an adult can comprehend. So, the first important information to get from your child is the answer to the question, "What does procrastination mean to you?"

Children, like adults pay a high price for procrastination. Their self-esteem and confidence is damaged. They feel like losers and tend to not want to finish projects they have already started. This is because they are punished by their parents, family members, and school officials. They are ridiculed by their peers. There is no question that children experience the same feelings and events as adults regarding procrastination. The only difference between the two is the age of the participants. In my experience in working with adults they also do not know why they procrastinate, some think it is in their DNA, or they think they are lazy, but procrastination is a habit or learned behavior. In both cases procrastination keeps children and adults from reaching their goals personally and professionally.

Keep in mind several issues when dealing with childhood procrastination:

• Children do not usually think there is a problem with what they are doing or not doing;
• They do not want to change;
• They have the attention span of a light bulb;
• You may not be able to communicate to them on their level that there is a problem with what they are doing (time to see a professional);
• Your children may just be emulating what it is they see you do;
• Sometimes children procrastinate to get attention.

If your kids are not getting their chores done, or need to be reminded of what to do to get ready for school, write out the steps and post your list where the kids can see it. For children who are too young to read, cut out pictures from magazines of a child doing what it is you want them to do. Get the child to help with the list. It is normal to have to remind a child occasionally about their duties, but when they have to be frequently reminded of what to do and how to do it, then it crosses the line and becomes a problem with procrastination.

Children with learning problems may develop an aversion for frustrating learning tasks, and they generalize this to practically any frustrating activity and it is best to consult a mental health professional.

Some unstructured and poorly organized families model ways to act inefficiently and ineffectively. Children learn from observing and imitating their parents. Some children grow up under conditions where procrastination is the norm. Depending on the situation childhood conditions may or may not contribute to habits of adult procrastination.

Here is a beginning sample priority list:

• Develop house rules for work now, play later;
• Put away jackets, change clothing, and put-away backpacks except for those things needed to do homework;
• Do chores;
• Put out clothes for bedtime;
• At bedtime, put out clothes to be put on in the morning for school;
• Some negative consequences might be experienced if certain chores are not completed;
• Do this all with a sense of humor.

Encourage your child by having rewards built into your house rules. The rules of the house should support doing tasks right away. The payment of consequences should be tied in with the rewards, such as a loss of privilege or punishment.

Children are overwhelmed very easily and the thought of cleaning their entire bedroom may be ominous. What might help in this situation is to breakdown the job into more manageable pieces by picking one area at a time. But attempt to get them to do the worst part of the job first and work toward the easier areas. However, depending on how overwhelmed they are and the age of the child it might be better to do the easier work first and show them that they have gotten this far, they can go a little further till they complete the chore.

Political Correctness regarding school self-esteem programs that say whatever children do is wonderful help foment an illusion that will not be fulfilled later in life. Some self-esteem programs tempt the more capable to work at a slower pace because there is not special reward for competence. So as a parent you must watch out for this in the child's learning institution.

Understand that there is no talismanic language which will help every child, it is a combination of various techniques tailored to your child's unique set of circumstances. Sometimes change takes place overnight, but sometimes it may take months or years.

There is hope in the future. Procrastination stops creativity and stifles one from achieving their goals, but it does not have to be that way. What you are giving the child by helping them change this habit is the gift of a life of reaching their goals, dreams and aspirations.

Welcome to the Quantum Press Media Blog!

2010-01-16T20:01:00.000-08:00

A Little Bit About Quantum Press Media...

As the book submission and publication process becomes more competitive, a reliable freelance editor’s help is indispensable. A good editor remains unobtrusively in the background, altering an author’s work only as much as is necessary. A well-edited project retains no overt evidence of the freelance editor’s handiwork. At Quantum Press Media, the final edited product is always the author’s own words and ideas, subtly guided by the unseen hand of the editor.

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