Tag Archives: target

January 30, 2014 · 1:25 pm

Full Body Circuit Workout

Good afternoon!

I worked this morning at the gym for little while and then I did my own workout.

I started with 20 minutes on the Arc trainer while watching Gilmore Girls. I love me some Gilmore Girls.

Then, I did a full body circuit workout.

Here’s the workout I did:

Circuit #1:

  • Single leg biceps curl x16 (switch legs halfway)
  • Triceps dips with stability ball (on bench with feet on ball) – these are killer! x15
  • Chest presses on stability ball x15
  • Bentover dumbbell rows x15

Rest 1 minute after circuit and then complete 2-3 more times, resting 1 minute between.

Circuit #2:

  • Bosu burpees with overhead press (using bosu) x15
  • Kettlebell swings x15
  • Step-up to knee (on box) x15 (each leg)
  • Deadlifts x15

Rest 1 minute and repeat 2-3 times.

Circuit #3:

  • Russian twists with medicine ball x15 (each side)
  • Stability ball pull-ins x15
  • Stability ball side crunches x15
  • Medicine ball v-ups x12

Rest 1 minute and repeat 2-3 times.

It was a really good workout and I was super sweaty by the time I was done!

Post workout, I had a Clif bar.

After the gym, I make a quick trip to Target. Okay, really it wasn’t a quick trip. I never seem to make it in and out of Target quickly. There’s just too much to look at and buy :)

I was looking for a little storage box and found these two super cutes ones.

I ended up buying the pink chevron box. I love it.

Then, I got sidetracked by the coffee mugs. I love coffee mugs but we don’t really have much space for anymore coffee mugs. But I don’t care and I bought one anyway. I’m sure Danny’s going to be thrilled. No. No, he’s not. He hates all my coffee mugs.

But I couldn’t pass this mug up – it has a donut saying “you complete me” to a donut hole. Best. Mug. Ever. You’re coming home with me.

And it only cost $2.54.

I just have to say Happy Birthday to my best friend, Jenny! We have been friends since we we’re 12 years old :) Love you, lady.

Well, I’m off to make a late lunch! Have a great afternoon!

  • Did you workout today?
  • Do you collect anything?

 

runeatplay

More Posts

6 Comments

Filed under Fitness, Working Out

Tagged as circuit workout, coffee mugs make me happy, ,

October 21, 2013 · 11:45 am

Video Fail

Good afternoon!

Yesterday, I recorded my BodyPump video and it didn’t turn out as planned. The camera stopped recording after 13 minutes and no one realized it! Not fun.

I brought my own digital camera because I had a new 6 hour HD video memory card, but the instructor also brought the gym’s video camera. I tried putting my memory card in the gym’s camera but it said that it wasn’t compatible. So, I just used my own camera. Well, that was a mistake because it stopped recording.

I guess it’s for the best anyway because I made a few mistakes and it would probably be better to record again. Next time, I’ll use the gym’s camera and just bring the memory card home to upload on my computer.

It was so hard teaching! It’s so different from practing at home with a 9 lb bar to using the regular weights at the gym. And my right quad and hip hurt so bad during the lunge track.

So needless to say, I will be practicing again all week and filming on Sunday.

Shoes

My new Asics came in the mail on Friday (yay for free two-day shipping!) and I love them!

004

I also picked up these cute flats from Target over the weekend.

005

They are so cute, it was hard to resist. (I wear a size 11 in gym shoes and a size 10 in regular shoes.)

I rarely wear heels because I’m already tall as it but also because I am really awkward in heels, so I just stick to flats.

Except, I always buy cheap flats that end up hurting my feet after I wear them a few times. Danny pointed out that with all the money I have spent on cheap flats, I could have bought a nice pair that wouldn’t hurt my feet. Hopefully these won’t hurt my feet because I love them!

Today

I worked at the gym for a little while this morning, then I stopped at the grocery store. I randomly picked up a box of peanut butter Puffins.

20131021_110304

I have never bought the Puffins cereal before but I have heard a lot of good things about it so I decided today would be the day to try it out. And anything with peanut butter must be delicious, right?

This afternoon I’ll be working on my Halloween costume for the party this weekend. Most of my costume is store bought but there is a couple of parts to it that I am making.

Halloween costumes make me think of Halloween candy. What’s your favorite Halloween candy?

20131022

I love Reese’s Peanut Butter cups and Snickers. Lucky for me, Jacob is allergic to nuts so I get to eat all his peanut butter candy. I could share with Jaden and Danny, but I don’t. Okay, okay maybe I do a little.

I also like the non-chocolate candy like Skittles and Starbursts. As much as I am going to try and stay away from the Halloween candy this year, I am sure a few piece will find their way into my mouth :) What’s Halloween without a little candy?!

Have a wonderful afternoon!

  • Favorite Halloween candy?
  • Ladies: flats or heels?
  • Are you dressing up for Halloween this year?

 

runeatplay

More Posts

8 Comments

Filed under Fitness, Halloween

Tagged as , , halloween candy, , ,

August 7, 2013 · 1:42 pm

When I Don’t Workout, I Buy Food

Good afternoon!

Yesterday

Yesterday afternoon, I took the kids to the park.

019

009

I think it counts as exercise since it’s about a half hour walk to and from the park…especially when you go the long way which the kids didn’t appreciate since it was hot outside.

Today

I didn’t go to the gym this morning, so the kids and I went to Target…you know, the happiest place on Earth. I haven’t been to Target lately so I think I was starting to have Target withdraws.

I got Jacob a backpack for school, but I’m still waiting for the kid’s back-to-school supply lists to come in the mail. Obviously, it’s way too much effort for me to go to the school’s website and just print the lists out.

The first thing I saw when walked into Target was this awesome sweater (real or not real?)

20130807_101216

Who doesn’t love a pink sweater with a hedgehog on it?! Sadly, the sweater didn’t come home with me.

I did get a few other things that I thought I’d share. Great, another food post. It seems like when I don’t workout out as often, I focus more on food.

First, I got my favorite fish – salmon belle mar. So. Good.

022

We’re going to Wisconsin Dells soon just like we did last year, so I got a couple of food items to bring with. I found this new Special K oatmeal. It’s a multi-grain blend with quinoa.

024

I got the maple brown sugar crunch flavor. There was also a few other flavors to chose from. These will be great to bring to the resort for breakfast – a lot healthier, easier, and faster than going out to breakfast. I also like these because they have less calories that the Quaker oatmeal cups.

One container of oatmeal has 190 calories, 8 grams of protein, and 5 grams of fiber.

Next, I got a Go Picnic hummus and crackers ready-to-eat-meal. These are great for the car or at the pool because they don’t have to refrigerated.

I also picked up a Lara ALT bar, which I ate as soon as we left the store. I was hungry.

IMG_20130807_112634

 

I really like the ALT bars because they taste good and have a lot of protein, but I prefer the texture of the regular Larabars better. The ALT bars are a lot thicker and denser and not as soft.

20130807_112836

Finally, I bought some flip flops for the Dells. A lot of the flip flops and sandals were on clearance for $4.48. Who doesn’t love $4.48 sandals?!

029

Danny and I have plans to go to the gym tonight after dinner. I’m either going to try out some of the weight machine or go to yoga, it depends how busy the gym. My gym is on the smaller side, so it gets really crowded at night – another reason I prefer going in the morning!

Have a wonderful afternoon!

  • What’s your happiest place on Earth?
  • Did you go on vacation this summer? Where to? Any vacation plans coming up?
  • Favorite quick and easy breakfast or snack?

runeatplay

More Posts

4 Comments

Filed under Uncategorized

Tagged as , , , , , , ,

May 9, 2013 · 1:47 pm

Sick

Good afternoon!

Today’s Workout

  • Trifecta Class – 60 minutes

This morning, I took the new Trifecta class at my gym – 20 minutes of cardio, 20 minutes strength, and 20 minutes abs. I personally liked how the class was set up, but the other ladies in the class thought there should be more cardio and less strength.

I think it’s because this class is replacing the Step & Tone class which is mostly cardio, so I see where they’re coming. Since, I take BodyPump three days a week, more cardio would benefit me, but I prefer strength training to cardio. If you asked me two years ago which I preferred my answer would have been completely different!

Even though we only did 20 minutes of cardio, it was a lot of jumping which I could immediately feel in my calves. When I got home, I put on my calf sleeves to help because I have 6 miles on the books for tomorrow!

I am ordering a couple of new compression items that I am excited about (is it weird to be excited about compression gear?!) – shorts and socks. I’ll talk more about them once I’ve gotten them and tried them out!

Post workout, I had my first ever Soy Joy bar.

It was really skinny, but delicious! It tasted a lot better than I expected. Not that I expected it to taste bad, I just liked it more than I thought I would.

After the gym, I went to Target to spend way too much money pick up a few things. Buying so many bars really starts to add up! I buy Clif Builder bars for Danny and me, Atkins bar, and kids’s Clif Z bars.

I don’t follow a low-carb diet, I just like the taste of the cranberry Atkins bars, and they have 10 grams of protein. And the Builder Bars are just plain delicious.

While I was at Target, Jaden’s school called to say that he wasn’t feeling well, and I had to go pick him up.

He doesn’t look too sick…

Jaden spent the first year of his life perfectly healthy. He never even got a fever until he was a little over a year old (I remember because we had dinner plans with Danny’s boss and had to cancel). Now, I feel like my poor child is sick all of the time.

He has allergies, fevers, stomach pain, breathing problems, ear infections, etc. I feel so bad for him, and we do everything we can for him, but he still gets sick a lot. He’s had his tonsils and adenoids out, he’s on breathing treatments and allergy medications, he gets allergy shots, he’s had initial tests for his stomach problems (which seem better lately), but as a parent it makes you feel helpless. Luckily, it’s nothing too serious which I guess is the positive part of the situation.

When he was hospitalized for respiratory failure a couple of years a go, I let him order whatever he wanted from the hospital menu – he picked Fruit Loops and donuts:

Lunch

Lunch this afternoon was an “anything that’s in the fridge salad.”

My salad had romaine lettuce, orange peppers, green peppers, cranberries, walnuts, and pears. I am in need of some more veggies in the house! I also had a Greek yogurt for some protein.

Have a great afternoon!

  • If you have kids, do they get sick a lot? Did you get sick a lot as a kid?
  • Cardio or Strength?
  • Do you wear any compression items?
  • Favorite protein/granola bar? There are so many good ones!

 

runeatplay

More Posts

7 Comments

Filed under Fitness, Lunch, Working Out

Tagged as , compression, , , , sick, soy joy,

December 6, 2012 · 11:53 am

Running in my Mizunos

Today’s Workout

  • 4.08 miles
  • Stretching – 10 minutes

I decided to test out my new Mizuno shoes this morning. I got the Mizuno Inspire 9s in a size 11 (huge, I know!) from the Mezamashii Run Project.

My normal shoe size is a 10, and I used to run in a size 10 shoe also. I am pretty sure that I broke one of my toes doing that. I finally got fitted for a pair of shoes at a local running store and learned that my running shoes should be at least half a size larger than my regular shoe size.

I was fitted for a pair of size 10.5 Nikes. Since then, I have found that a size 11 is more comfortable and switched to a size 11 in Asics GT 2160s, which I currently run in. So, when I ordered the Mizunos, I hoped that the size 11s would be a good fit.

Luckily, they were perfect! I planned on running 5 miles this morning, but my calf was really bothering me, so I ran three miles and walked/jogged one mile. The Mizunos felt very comfortable and lightweight, yet very supportive. The toe box was wide enough to accommodate my foot and they didn’t feel too big. Perfect!

The one thing that I dislike about the treadmills at my gym is that they will only let you run 35 minutes before they stop and you have to start over. It’s kind of a pain because I have to remember how far I ran before I start the treadmill again. Usually, I just take a picture with my phone because it’s easier. I always say I can remember but sometimes I end up totally forgetting the exact number. Then, I just add the two numbers to get my distance.

It wasn’t my best run because my legs were really sore and my right calf was very tight, so I did what I could. I made sure to wear my calf sleeves and stretch afterwards.

It’s weird, but I rarely run four miles. I will always run three miles or five miles, but rarely four. I’m not quite sure why that is.

After the gym, I ran to Target. Why is it that I’ll run to Target to get one or two things and leave spending a billion dollars?! But I did get some little Christmas gifts that I needed for people, so that was nice to get it crossed off my list. I also got two bags of Hershey kisses because I plan on doing some baking soon! :)

Questions of the day:

  • What kind of shoes do you run/workout in?
  • If you run, what’s your average distance or favorite distance?
  • Do you bake a lot more at this time of year?

runeatplay

More Posts

15 Comments

Filed under Fitness, Working Out

Tagged as , mizuno inspire 9, , ,

May 31, 2012 · 2:43 pm

Yoga Socks, Calf Pain, and Scale

Yesterday’s Dinner

Last night, I had salmon belle mar for dinner. I first discovered this salmon at Target months ago, but haven’t bought it in a long time. I can’t even begin to tell you how good it is. Sometimes I get sick of fish pretty easily, but I could eat this salmon belle mar every night. It’s basically salmon stuffed with crab meat, and it’s so delicious.

After dinner, I headed to the gym to go to yoga. Danny got me yoga socks for Mother’s Day, and yesterday was my first time wearing them. Let me tell you, I was kind of creeped out by these socks at first because they’re toe socks. Who likes things between their toes?! Not me. But honestly, after a few minutes of wearing them, I didn’t even feel them in between my toes. They help with slipping during yoga, and after last night’s class, I have decided that I like them.

I know that I am very stylish. Toes socks and flip-flops are all the rage, right?! Also, I just realized that I just said that I hate things between my toes, yet I wear flip-flops. Makes perfect sense.

After yoga, I used the massage stick on my calf because it’s still sore from Tuesday’s Butts and Guts class.

Today

I woke up today, and my butt and calf were still so sore, like painful sore. Walking sucks. I think maybe I pulled a muscle in my calf because usually when my calves hurt after running, both of them are sore and tight. But this time only my right calf hurts, and I can feel it deep in the muscle.

Workout

  • Stationary bike – 40 minutes, 9 miles
  • 10 minutes stretching

My original plans were to run today, but there was no way that was happening, so I decided to go for an easy ride on the stationary bike. The bike is the only thing that doesn’t bother my calves, so I figured that it was safe. I completed a little over 9 miles in 40 minutes, then I made sure to stretch really good for about 10 minutes.

Breakfast

My breakfast was super boring this morning. I had egg whites, cottage cheese, and cherries.

This afternoon I went to pick up my niece and I saw that my sister-in-law baked cookies in their new oven last night. I ate one and made sure to steal a bag to take home. Thanks, Crystal. I’m sure Danny thanks you too.

And once again, it’s Thursday, which means I have to weigh in tonight. My scale at home has not budged an ounce all week, so I’m hoping that I at least stayed the same weight. I feel like I say the exact same thing every week. You must want to punch me.

I need to either need to get a new scale or start eating better.. so I decided to get a new scale. Seriously though, my scale at home is really old and it usually weighs me about 2-3 pounds more than the scale at my weight loss class. So, after I picked up my niece, we went to Target to check out the scales.

I love putting fun headbands and sunglasses on my niece because she’s so cute. After the dress-up fun, I finally made it to the scales.

 

I decided to go with The Biggest Loser scale. It seemed fitting. And I think this is the same scale that we use at my weight loss class.

Tonight will be my second to last weigh-in. Next week is the final class and weigh-in. I am a little nervous about my eating habits once this class is over. I didn’t realize how being weighed every week held me so accountable. I want to continue to eat good and lose those last few pounds. I plan on joining the Biggest Loser contest at my gym just to help me lose those last stubborn pounds and tone up, but that doesn’t start until the end of June.

Questions of the day:

  • Do you ever do yoga? Thoughts on yoga socks?
  • What do you do to treat an exercise injury? Ice? Heat? Rest? Advil?
  • How do you motivate yourself to eat healthy?

runeatplay

More Posts

14 Comments

Filed under Breakfast, Fitness, Spring Weight Loss Challenge, Working Out

Tagged as , , salmon, scales, ,

April 28, 2012 · 11:23 am

Eating Better

Yesterday

Last night we went to Noodle and Co. for dinner.

I love Noodles and Co. and want to be able to eat there without feeling “guilty” when I’m trying to lose weight. So, before we went, I looked up the nutritional information online to plan my meal.

This is what I ordered:

  • small Japanese pan noodles   320 calories   7 grams protein
  • tossed salad with fat-free Asian dressing   45 calories
  • Horizon organic chocolate milk   150 calories   8 grams protein

Total: 515 calories   15 grams of protein

Normally, I just drink water, but I added the chocolate milk for some extra protein.

This is what I used to order at Noodles and Co.:

  • regular pasta fresca   780 calories   26 grams protein
  • 1/2 ciabatta roll 60 calories   2.5 grams protein
  • chocolate milk   150 calories  8 grams protein
  • 1/2 chocolate chunk cookie 185 calories   3 grams of protein

Total: 1175 calories    39.5 grams protein

Holy crap! That’s a lot of calories. I never really thought about it before, and just ate what I wanted. But that’s almost my entire calories for the day! I wouldn’t always add the chocolate milk and cookie, but sometimes I would. I’m glad that I was able to find something on the menu that I could still enjoy and would make me full without going overboard.

After eating, we stopped at Target, and I picked up these egg & cheese Vita sandwiches to try. 150 calories and 14 grams of protein.

The directions are kinda weird, but after wrapping and flipping and cooling, I managed to cook up my sandwich before heading to the gym this morning.

It was actually pretty good. I usually rather make my own sandwich, but these are great if you’re short on time and need something quick.

Today’s Workout

  • Yoga-Lates 60 minutes
  • 40 minutes treadmill (3:2 walk/run ratio)

I managed to wake up in time for yoga this morning, and then I stayed to run on the treadmill for a bit.

I came home and had a second breakfast with Danny.

Dear Danny,

Cut your hair and shave your face. What are you? A wooly mammoth?

He had honey nut Cheerios, and I had some overnight ”sit in the fridge while I’m at yoga” oats made with a Chobani Champions yogurt and topped with blueberries.

Questions of the day:

  • What do you eat for a quick breafast?
  • Any plans this weekend?

Have a great weekend!

runeatplay

More Posts

12 Comments

Filed under Breakfast, Dinner, Fitness, Working Out

Tagged as , , noodles and compnay, , vita sandwiches, wooly mammoth,

February 23, 2012 · 2:23 pm

I Want to Sleep All Day

Well, Danny went back to work today, so I had to actually get out of bed and be a big girl today. That sucks. I miss sleeping in bed all day and all night. My mouth is feeling slightly better today, and I am taking Advil rather than the prescription pain medicine.

Last night, I had a few potato tacos from Taco Bell for dinner. I was hungry, and they were soft enough to chew on the right side of my mouth. I usually do really good eating healthy during the day, and then when night comes, it all goes out the window…even when I can barely chew.

For breakfast this morning, I had coffee, strawberries, and black cherry Greek yogurt, but for some reason I wasn’t too hungry and only ate half of everything.

Then, Jaden and I headed to Target to pick up snack for him to bring to school tomorrow. Leaving the house is making progress, right? Because all I wanted to do was sleep…all day.

I didn’t go to the gym today, of course. But I am hoping that I feel well enough to go tomorrow, even if it’s just to walk slowly on the treadmill…like a turtle.

By the time we got home from Target, I was starving, so I made a bagelwich, which I cut into pieces, and the rest of the strawberries from breakfast.

I also had a package of scooby snacks.

I bought these for the kids, but I tasted one of Jaden’s, and they were so good that I figured I should have my own package.

Also, yesterday I posted the winners for the thinkThin giveaway. If you won, please send me your address asap!

Some other good news…Danny just called me told me that the Girl Scout cookies are in! Yes! I know what I’m having for dinner.

Questions of the day:

  • Are there days when you just want to stay in bed all day?
  • What did you have for lunch today?
  • Do you order Girl Scout cookies? Which ones are your favorite?

runeatplay

More Posts

11 Comments

Filed under Breakfast, Dinner

Tagged as , sleep, , wisdom tooth

January 10, 2012 · 3:57 pm

Target Shopping Trip

I stopped at Target this afternoon to look for a foam roller and to pick up a couple of other things.

They had a 36″ and an 18″ foam roller. They were both the same size around, the only difference being the length. I wasn’t sure if one was a better choice than the other, but I ended up going with the 18″ roller simply because it was cheaper. $25 compared to $40.

The 18″ foam roller says “ideal for travel” on the box, which is probably the only reason it’s smaller. It also comes with a 15 minute muscle massage routine DVD. I can’t wait to try it out.

I also picked up a few snacks.

Two Chobani yogurts because they are on sale for only $1, so I keeping getting a couple every trip to the store. And a box of the Vita brownies. I hoping that I can eat one of these for my sweet tooth instead of going to Dairy Queen. You know you eat too much Dairy Queen when the employee at the store knows your order by heart.

I got four bottles of sparkling water. I try to drink water most of the time, so that I’m not drinking my calories, but sometimes drinking plain water gets boring. That’s where sparkling water comes in. It’s bubbly, actually has some flavor, and zero calories! The strawberry lemonade is my favorite flavor, so I got two of those. I also got tangerine lime and pomegranate cherry. And these water are only .69 cents each.

One of my favorite snacks are the Target fruit bars. They have two kinds – thin bars and thick bars. I love the thick strawberry bars. They’re great to throw in my purse or for when I just want a little snack with a bit of sweetness.

Finally, I bought a tiny notebook to hopefully start tracking my food in. I am not very good with this – I usually last a few days and then give up. But I was also tracking it online, which is much more time-consuming than just quickly writing it. I’ll see how long it lasts.

And some sugarless gum. I rarely buy gum, but I read somewhere that it’s good to chew. Plus, the watermelon flavor smells so good. It’s reminds me of the watermelon hubba bubba gum from when I was young.

Have you ever used a foam roller? Any tips?

What are your favorite snacks?

runeatplay

More Posts

5 Comments

Filed under Uncategorized

Tagged as foam roller, snacks,

November 11, 2011 · 1:51 pm

The First Mile is the Hardest

Yesterday

Workout: 5.3 miles

I made it to the overcrowded gym last night and ran my five miles. And I made sure to tell the guy at the front desk how I much prefer to come in the mornings when it’s less busy. (He probably thought I was a bit of a nutjob.)

I realized that I usually have the same thought process while I am running. It looks a little something like this:

Mile 1: Running sucks. I hate running. I can’t breathe. I’m hot. I’m getting sweaty. Running is dumb. Whose idea was this?

Mile 2: Running isn’t fun. Too bad I don’t have any chocolate cake right now.

Mile 3: Eh

Mile 4: Okay, running isn’t that bad. Look at me go!

Mile 5: Hey, if I can do 5 miles, why not 6 or 7 or more! Running rocks my socks!

My thoughts at Mile 5 are how I actually ran 10 miles one day. But I always start out running with hating it. That first mile is the toughest, but once I get through the first few miles it gets easier.

I do take walking breaks, especially lately because I haven’t been running as much as I have in the past (thanks, BodyPump). And I am not a natural runner – it’s hard work for me. And I could have actually benefitted from my inhaler yesterday – I have been more wheezy lately. Come on, lungs, get it together!

Before I left for the gym, I drank a Gatorade Prime. Not because I really needed it, but because it makes me look cool. Right?

It was good, but a tad too sweet for my tastes. Which is funny because I love sweet things (hello, Halloween candy!) But I don’t like my drinks too sweet.

After the gym, I was starving and stopped at Target to get something to eat. I’m pretty sure that Target being right next to the gym isn’t that great – I seem to stop there a lot for one thing and then end up buying 50 things.

I was browsing around, not really sure what I wanted, and went to the cereal aisle to see if the Bear Naked granola was on sale. It wasn’t, but I found Bear Naked Cereal!

Awesomesauce! (Ha-ha, that’s so dumb that I just said awesomesauce. But of course, I’ll leave it in because part of me actually thinks it’s a little cool).

I bought the maple nut and it was really good. Reminds me of the Kashi cereal. I ate about 14 bowls of it. This is why I don’t usually buy cereal, I can’t stop at one bowl. I need at least 10 bowls. Then I’ll start pouring three bites into my bowl at a time, for at least 100 times. And then I act like this doesn’t count as eating a bowl.

Today

I have declared today new shoes day! My son found a pair of Nikes at Kohl’s that he wants, and I plan on going back to the Nike store today. I went a few weeks ago and ended up returning the shoes that I bought. So, I hope that I have better luck today.

My shoes now are a 10 1/2, and my toes kill from running yesterday, so I am going to try a size 11. But the Nike Factory Store doesn’t have a lot of choices in size 11. We shall see.

Have a great day! Do you like cereal? What’s your favorite?

I actually love Cocoa Puffs, but if I buy them, I’ll eat the whole box in one sitting.

runeatplay

More Posts

Leave a Comment

Filed under Dinner, Working Out

Tagged as Bear Naked cereal, Nike, ,