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In this episode of Mind Pump, the hosts discuss the unique fitness needs of first responders, emphasizing the physical demands of their jobs. They highlight the importance of tailored workout programs, specifically the First Responder Bundle, which includes MAPS Prime, MAPS Performance, MAPS Strong, and MAPS OCR, available for $159.99 until February 15th. The conversation covers the high stress and irregular schedules faced by first responders, which complicate their fitness routines. They stress the significance of managing stress, injury prevention, and the need for strength training to enhance job performance. The hosts advocate for full-body workouts and compound lifts, which are more functional and beneficial for the unpredictable nature of first responder tasks. Mobility training is emphasized to prevent injuries, as many injuries occur from unexpected movements. They also discuss the importance of grip strength and core durability, concluding that a well-rounded fitness approach can improve both job performance and physical appearance for first responders.

Amelia Boone, a prominent figure in obstacle course racing, has achieved over 30 victories and 50 podium finishes, including being a three-time winner of the World's Toughest Mudder. She describes her introduction to the sport in 2011 during a Tough Mudder event, which led her to the grueling 24-hour World's Toughest Mudder. Despite extreme conditions, she persevered, with only 12 out of 1,000 participants finishing the race. Boone attributes her competitive nature to her upbringing in Portland, Oregon, where her parents encouraged her to pursue her passions without pressure. Her training routine includes early morning workouts, foam rolling, and mobility exercises to prepare for races. Post-race recovery involves staying active and utilizing techniques like ice baths and compression therapy. Boone emphasizes the importance of nutrition, often consuming easily digestible carbs like Pop-Tarts before races, and staying hydrated with electrolytes to prevent hyponatremia. She discusses the mental challenges of racing, using self-talk and music to push through tough moments. Boone also highlights the significance of community and personal connections, making time to call her family weekly. Looking ahead, she aims to explore new challenges in trail racing while maintaining a balance between her athletic pursuits and legal career at Apple. Boone encourages others to embrace new experiences and prioritize happiness in their lives.

In this episode of Mind Pump, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews discuss various topics, including a giveaway of ZBiotics, a genetically modified probiotic drink designed to alleviate hangover symptoms after drinking alcohol. They share personal experiences with the product, highlighting its effectiveness during a drinking game they participated in. The hosts also promote the Phase Two Bundle, combining MAPS Performance and MAPS Aesthetic workout programs at a discounted price. They engage in light-hearted banter about personal lives, including Adam's wife returning from a trip and the challenges of parenting teenagers. The conversation shifts to the risks associated with youth and driving, with the hosts reminiscing about their reckless teenage years and discussing the evolution of driving laws aimed at reducing accidents among young drivers. They reflect on how risk-taking behavior is often inherent in young males, linking it to societal changes and parenting styles. The hosts then address listener questions, starting with a caller named Seth who seeks advice on balancing rock climbing with strength training. They recommend focusing on relative strength and mobility, suggesting the MAPS OCR program as a suitable training option. Next, they speak with Alexis, who struggles with overhead pressing due to neck stiffness and headaches. The hosts advise her to adjust her breathing technique during lifts, consider increasing sodium intake, and address potential tightness in her traps. Finally, they assist Dan, a caller preparing for a firefighter fitness test, emphasizing the importance of explosive training and practicing specific test components as the competition date approaches. They conclude by discussing the significance of skill practice in sports performance compared to general strength training.

The episode features a candid conversation with Tony Bonfiglio, a longtime FDNY firefighter whose 21 years in the department included stints in Washington Heights and Queens, with personal history that spans New York’s blue‑collar neighborhoods, the 9/11 era, and the tight bonds of a firehouse family. The host contextualizes Tony’s ascent into firefighting, starting from his blue‑collar roots and varied early jobs, including work in a meat processing plant, a plastic mold factory, and a lithography union. Tony describes the physical and mental demands of the job, the initiation process for new firefighters, and the sense of identity forged through shared danger, meals, joking around, and the ritual of the probationary period that bonds the crew. He recalls his first days on the job, the intensity of a rookie’s watch, and the fear and thrill of entering a working fire, where every decision could be a matter of life or death. The discussion delves into specific experiences: the early career as a can man, the nerve-wracking first fires, and the infamous incidents on inhabited floors where rescue operations blended skill with sheer nerve. Tony recounts a devastating house fire in which a child did not survive, the heartbreak that lingered after, and the realities of responding to tragedies in a crowded city environment. The narrative also highlights moments of levity and brotherhood, from shared meals cooked in the firehouse to camaraderie among firefighters across generations, including veterans who influenced newer crews and the evolution of gear and department culture under changing leadership and technology. The interview shifts to reflect on 9/11: Tony’s arrival at Ground Zero, the long hours, the adrenaline mix with exhaustion, the emergence of supportive civilian responders, and the memory of fallen colleagues. Throughout, the stories illustrate resilience, professional pride, and the enduring sense of purpose that characterizes a firefighter’s life in New York City. Tony also touches on the physical and environmental health consequences faced by first responders, including Ground Zero lung issues, connecting personal experience with broader public health concerns. The episode closes with gratitude toward Tony’s service, his family, and the ongoing legacy of FDNY volunteers and firefighters.

The episode centers on the idea that falling in love with fitness creates lasting habits, and it examines practical ways to cultivate that relationship rather than approaching exercise as a purely aesthetic pursuit. The speakers emphasize that genuine consistency comes from aligning fitness with existing values and daily life—such as family time, energy, mood, and overall wellbeing—rather than chasing external rewards like body fat or muscle alone. They discuss shifting the focus from appearance to non-visual benefits such as mental clarity, happiness, and improved functioning in everyday activities, arguing that these core outcomes build a sustainable, positive cycle where healthier choices amplify other valued parts of life. A key point is that motivation can be trained: by connecting workouts to meaningful life outcomes and by meeting individuals where they are, coaches can help people move from ambivalence to commitment, even if initial attitudes toward exercise are resistant or uncertain. The conversation also delves into the complexity of motivation, comparing fitness to a long-term relationship that evolves with life changes. The speakers caution against oversimplified messages from media and industry that equate fitness with superficial beauty, noting that this can undermine true adherence and lead to unhealthy patterns. They highlight the importance of flexibility, adaptability, and personalization, recognizing that people may need to modify training styles as life circumstances change, such as becoming a parent or balancing work and family. Throughout, they share anecdotes from clients and gym members who have maintained activity over decades, illustrating how durable engagement is built by tying workouts to meaningful goals, social connections, and tangible improvements in daily functioning rather than fleeting trends or extreme, unsustainable regimens.

In this episode of Mind Pump, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews discuss various topics related to fitness, health, and current events. Sal shares his cold avoidance protocol, which includes using elderberry zinc lozenges and Organifi X's immunity powder, successfully avoiding illness despite his girlfriend having a cold. Adam updates on his dogs' positive interactions with his new baby, Maximus. They also touch on a study linking daily juice or soda consumption to an increased cancer risk, and Sal discusses a review of testosterone boosters, revealing that most lack supporting data for their claims. The fitness segment begins with a question about maximizing muscle load while minimizing joint strain. The hosts emphasize the importance of proper form and technique, suggesting lighter weights with controlled movements to protect joints. They also clarify the difference between mobility and priming movements, defining mobility as the ability to move through full ranges of motion with control, while priming involves specific movements to enhance performance before workouts. The Turkish getup is highlighted for its comprehensive benefits, engaging multiple muscle groups and improving proprioception. The hosts argue for its inclusion in workout routines, emphasizing its historical significance and value beyond just muscle building. They predict the next big health fad will be a shift towards lower protein diets, driven by rising veganism and concerns over protein's health impacts, despite the importance of protein for muscle maintenance and overall health. Lastly, they discuss the growing popularity of powerlifting, particularly among women, as it shifts focus from body image to performance, fostering a supportive community. The episode concludes with a promotion for their fitness programs and a call to action for listeners to share the podcast.

Gabrielle Reece discusses her approach to social media, emphasizing the importance of honesty while navigating the potential backlash from comments. She reflects on the challenges of communication, particularly in podcasting, and the necessity of allowing others to express their views fully. Reece shares insights on parenting, particularly raising daughters, and the balance between encouraging independence and maintaining open communication. She highlights the importance of vulnerability and self-acceptance in her children, wanting them to develop their identities rather than mirroring her resilience. Reece and her husband Laird Hamilton have a unique dynamic in their household, where she often finds herself outnumbered by their daughters. She humorously notes the challenges of decorating their home and the compromises she makes in family decisions. The conversation shifts to their life in Hawaii, where they appreciate the simplicity and natural beauty, but also acknowledge the complexities of living on an island, including the impact of isolation and the need for community. The discussion touches on the challenges of parenting in a digital age, particularly the influence of social media on young girls. Reece expresses concern about the mixed messages young women receive regarding self-worth and body image. She emphasizes the importance of teaching her daughters to value themselves beyond external validation. Reece shares her experiences with health and fitness, discussing her and Laird's approach to nutrition and their business, which focuses on superfoods and supplements. She describes how their product line emerged organically from their lifestyle and passion for health. The conversation also explores the importance of active recovery in fitness, contrasting it with traditional rest days. The dialogue shifts to the nature of success and fulfillment, with Reece advocating for pursuing passions and being true to oneself rather than conforming to societal expectations. She reflects on her own journey as an athlete and the lessons learned along the way, emphasizing the importance of personal growth and adaptability. Reece concludes by discussing the potential for her own podcast, expressing her desire to explore deeper conversations about health, wellness, and personal development, while acknowledging the challenges of sharing her own experiences authentically. She encourages listeners to embrace their journeys and find joy in the pursuit of their best selves.

Karren Brady, one of Britain's most successful businesswomen, shares her journey from a defiant child to a prominent figure in the male-dominated world of football. She recalls her early independence, exemplified by her childhood defiance and determination to stand up for herself. Raised by hardworking parents, she learned the value of resilience and ambition, despite feeling average in her youth. Brady emphasizes that ambition is a spark that drives individuals to achieve what they believe they deserve. At 23, she took on the management of Birmingham City after persuading David Sullivan to buy the club, marking a significant moment in her career. She highlights the importance of building relationships and a positive culture in business, advocating for candid communication and listening to diverse opinions. Brady believes that leadership is about vision and persuading others to share that vision, while management focuses on achieving set goals. Throughout her career, she faced sexism and stereotypes, particularly in football, but she remained undeterred. Brady stresses the importance of equality and the need for women to support one another in breaking barriers. She reflects on the challenges of balancing work and family life, acknowledging that while ambition drives her, family remains a priority. Brady advocates for transparency in business, particularly in football, where fan engagement is crucial. She believes that decisions should be made with the fans' best interests in mind and emphasizes the need for kindness in leadership. As she looks to the future, she remains committed to her work and the values she holds dear, encouraging young women to seize opportunities and not fear failure. Ultimately, she aims to inspire others by sharing her story and experiences, reinforcing the idea that ambition and hard work can lead to success.

In this episode of the Tim Ferriss Show, Tim interviews Sue Flood, a renowned photographer and former BBC filmmaker with a passion for wildlife, particularly in Antarctica. Sue shares her journey from being born with hip issues that doctors thought would confine her to a wheelchair to becoming a celebrated wildlife filmmaker. She studied zoology at Durham University and wrote to the BBC Natural History Unit, which led to her working on iconic series like *The Blue Planet* and *Planet Earth*. Sue discusses her experiences filming wildlife, including the unique behaviors of emperor penguins, which she captures in her book *Emperor: The Perfect Penguin*. She explains the origins of the word "penguin," linking it to Welsh sailors who named the birds for their white heads. The conversation highlights the challenges of filming in extreme conditions, including the meticulous logistics required to capture rare animal behaviors. She recounts thrilling moments, such as filming killer whales hunting gray whale calves and the impact of environmental changes on polar bear populations. Sue emphasizes the importance of patience and observation in wildlife photography, encouraging aspiring photographers to focus on capturing the story behind their subjects. The episode also touches on Sue's personal life, including her marriage to Chris, who is not involved in wildlife filmmaking, contrasting with her previous relationship with Doug, a fellow filmmaker. Sue reflects on the privilege of her career and the joy of sharing her knowledge with others, inspiring listeners to pursue their dreams despite challenges. The conversation concludes with Sue's enthusiasm for her work and the beauty of the natural world, inviting listeners to explore her photography online.

Rachel Feinstein discusses her experiences during the COVID-19 pandemic, including giving birth while married to a firefighter in Brooklyn. She notes the unexpected benefits of a COVID birth, such as reduced social pressure and isolation. Rachel expresses her initial fears about pregnancy and the challenges of navigating virtual medical appointments, including managing gestational diabetes without in-person checks. She reflects on the contrasting experiences between New York and Florida during the pandemic, highlighting the different attitudes towards COVID-19. Rachel also shares insights into the struggles of the comedy industry during this time, noting that stand-up has taken a massive hit, with many clubs closing and performers earning significantly less. She emphasizes the importance of adapting to new formats, such as outdoor shows, to keep performing. The conversation shifts to her husband’s experiences as a firefighter during the pandemic and the cultural dynamics within the fire department. Rachel humorously recounts her interactions with firefighters and the camaraderie they share, likening it to the world of comedians. She also touches on the challenges of parenting, expressing her initial fears about bonding with her newborn, which turned out to be unfounded. Rachel concludes by promoting her upcoming comedy show at the Stress Factory in New Jersey, emphasizing the need for comedy during tough times and the importance of community support in both the comedy and firefighting worlds.

Strength training just one or two days a week can yield significant fitness benefits, including improved strength, mobility, and overall fitness. Consistency over time leads to lasting results, and individuals can ramp up their training when desired. The hosts emphasize that fitness doesn't have to be perfect; even small efforts can lead to a healthier body. They outline four key steps for maintaining fitness: lift weights once or twice a week, avoid heavily processed foods, consume a high-protein diet, and walk for 10-15 minutes after meals. They introduce a free program, MAPS Powerlift, aimed at improving powerlifting skills, and promote a discounted workout bundle called the Shredded Summer Bundle. The hosts discuss the importance of not letting the pursuit of perfection hinder progress, noting that many people abandon their fitness goals when they can't adhere to strict routines. They encourage listeners to focus on simple, manageable actions that can lead to significant health improvements. The conversation shifts to personal experiences with fitness, emphasizing the importance of balance and moderation. They discuss how overcorrection in diet and exercise can lead to setbacks and stress the value of maintaining a consistent routine without extreme fluctuations. The hosts share anecdotes about their own fitness journeys, highlighting the importance of listening to one's body and adjusting training intensity accordingly. They also touch on the benefits of walking after meals for digestion and overall health, noting that even short workouts can be effective. The hosts encourage listeners to embrace flexibility in their fitness routines and to prioritize recovery, especially for those with demanding schedules, like firefighters. They suggest that a focus on recovery can lead to better performance and strength gains. In response to a caller, they discuss the challenges faced by firefighters in maintaining fitness while managing a physically demanding job. They recommend a training approach that prioritizes recovery and mobility, suggesting that less intense workouts can be more beneficial than pushing for maximum effort. The hosts emphasize the importance of adapting training to fit individual lifestyles and needs, particularly for those with physically demanding careers. Overall, the episode promotes a balanced, sustainable approach to fitness, encouraging listeners to focus on consistency, recovery, and manageable goals rather than perfection.

Molly Mae, the creative director of Pretty Little Thing, emphasizes her journey from being an influencer to a businesswoman at just 22. She reflects on her hard work, stating, "I'm not just an influencer anymore; this is just the start for me." Despite her success, she faces challenges, including a recent burglary that forced her to enhance her security measures. She shares the importance of trust in her relationship with boyfriend Tommy, highlighting that their bond is built on mutual confidence. Molly Mae gained fame through Love Island, but her rise is attributed to her relentless work ethic and authenticity. She acknowledges the pressures of social media, stating, "I have to be careful talking about weight loss and what I'm eating," recognizing her influence on young followers. She strives to maintain relatability while navigating her newfound fame, balancing aspirational content with genuine moments. Growing up in Hitchin, she describes her upbringing as ordinary, with parents in law enforcement and a sister in the army. Molly Mae pursued fashion from a young age, attending fashion school and eventually moving to Manchester to grow her social media presence. She emphasizes the importance of hard work and ambition, stating, "We literally are only given one life; we have to just go to the extremes." Molly Mae discusses her role at Pretty Little Thing, where she has a significant voice in the brand's direction. She expresses pride in her contributions, stating, "I am the consumer. I am their target market." She also shares her commitment to authenticity, refusing lucrative brand deals that don't align with her values. The conversation touches on mental health, particularly following the tragic loss of Caroline Flack, prompting Molly Mae to donate profits from a collection to the charity Mind. She reflects on the impact of her decisions, including her choice to dissolve cosmetic fillers, which resonated with many young girls. As she looks to the future, Molly Mae shares her ambitions, including owning a home and expanding her brand, Filter by Molly Mae. She acknowledges the challenges of financial literacy and the importance of asking questions in business. Ultimately, she remains focused on growth, stating, "I'm nowhere near done. This is just the start."

Rebecca Rusch recently completed the Iditarod Trail Invitational, a 350-mile human-powered race in Alaska, using a fat bike. The event, which has been running for 18 years, allows participants to bike, ski, or run along the same trail as the historic dogsled race. Rusch described the experience as one of the scariest and most challenging of her life, emphasizing the importance of managing sweat and staying dry in sub-zero temperatures. She faced moments of fear, particularly when crossing open water and dealing with extreme cold, but ultimately learned to trust her equipment and herself. Rusch finished as the first woman and 10th overall among about 50 participants, with many competitors dropping out due to frostbite. She noted the difficulty of hydration and nutrition in such conditions, admitting to struggles with food intake and preparation. Despite the challenges, she found beauty in the Alaskan wilderness and plans to return for a more efficient attempt. The conversation shifted to Rusch's background, growing up in a single-parent household in suburban Chicago after her father, an Air Force navigator, was shot down in Vietnam. This upbringing instilled a sense of independence in her and shaped her adventurous spirit. Rusch's journey into sports began with running, leading to a diverse athletic career that includes mountain biking, adventure racing, and rock climbing. Rusch's experience in Vietnam during an adventure race sparked her curiosity about her father's past and the impact of the war. After his remains were discovered in 2007, she felt compelled to explore the Ho Chi Minh Trail, which became a personal journey intertwined with her athletic pursuits. This expedition led to the documentary "Blood Road," which highlights the ongoing issues of unexploded ordnance in Vietnam and the resilience of its people. Through her foundation, Rusch aims to raise awareness and support for communities affected by war, using her adventures as a platform for storytelling and empowerment. She emphasizes the importance of community and connection, particularly for women in sports, and encourages others to engage in physical activities despite initial intimidation. Rusch's future plans include exploring more historical trails and continuing her advocacy work, blending adventure with purpose.

Courtney Dauwalter, a 32-year-old ultra-marathon runner, won the Moab 240, a 238-mile endurance race through the Utah desert, in just under 58 hours, finishing over 10 hours ahead of the second-place runner. She has been running ultra-marathons for about seven to eight years and has become competitive in recent years. Courtney began her running journey in junior high and transitioned to ultra-marathons after trying marathons and trail racing. Her success is attributed to her mental fortitude, emphasizing the importance of mindset in overcoming physical challenges. She believes that pushing through discomfort and learning from experience has helped her develop this mental strength. During the Moab race, she managed to take only 21 minutes of sleep, utilizing short naps to rejuvenate herself. Courtney's diet consists of a normal American diet, including nachos, and she only takes a multivitamin. Preparation for the race involved training for a 100-mile race a month prior, averaging about 100 miles per week. She enjoys the adventure of ultra-running and focuses on staying present during races. Despite her remarkable performance, she acknowledges the incredible efforts of other runners who continue long after she finishes. Courtney's running community is supportive, and she hopes to inspire future generations. She recently stepped away from teaching to focus on her running career, supported by sponsors and her husband. Looking ahead, she aims to continue pushing her limits and exploring new challenges in ultra-running.

Mat Fraser, a renowned CrossFit athlete, discusses his journey in the sport with Joe Rogan, highlighting the intense physical strain of competitions like the CrossFit Games, which can last several days and feature unpredictable events. He shares how competitors often don't know the specifics of the events until they are announced during the competition, making training challenging. Fraser recounts his background in Olympic weightlifting, which he pursued for ten years with aspirations of competing in the Olympics until a back injury shifted his focus to CrossFit. He explains how he stumbled into CrossFit, initially training in the background before being encouraged to compete. His unexpected success led to a remarkable career, winning the CrossFit Games five times in a row. The conversation touches on the physical demands of CrossFit, including the variety of events that test different aspects of fitness, and the importance of mental resilience in training. Fraser reflects on the pressure of competition and how he learned to adapt and improve after setbacks, particularly after finishing second in 2015, which motivated him to change his training approach. Fraser emphasizes the significance of proper nutrition, recovery, and sleep in optimizing performance. He discusses his routines, including using a sauna and ice baths, and the importance of maintaining a healthy lifestyle. He also shares insights on the culture of CrossFit, including the challenges of coaching and the varying quality of gyms. The conversation shifts to the broader implications of health and fitness, particularly during the COVID-19 pandemic, where Fraser notes the importance of maintaining a strong immune system and the misconceptions surrounding the virus. He expresses frustration with narratives that downplay personal responsibility for health. Fraser concludes by discussing his retirement from competitive CrossFit at 31, expressing excitement for future endeavors, including launching a programming platform and exploring new opportunities in the fitness industry. He reflects on the lessons learned throughout his career and the importance of dedication and hard work in achieving success.

Katie Spotz, an accidental adventurer, began her journey into endurance challenges after a high school gym class inspired her to run a mile. This initial success led her to push her limits, eventually completing marathons and ultra-marathons. She describes her first mile as a pivotal moment that opened her eyes to her potential, emphasizing the importance of curiosity and self-discovery in her athletic journey. Katie reflects on her past as a non-competitive athlete, noting that her motivation shifted when she began pursuing activities driven by personal curiosity rather than external pressures. She believes that many people limit themselves based on their previous experiences and encourages others to challenge those boundaries. Her most notable achievement is rowing solo across the Atlantic Ocean, which she undertook after learning about ocean rowing from a stranger on a bus. This experience was both physically and mentally demanding, taking 70 days to complete. She highlights the unique challenges of ocean rowing, such as the isolation and the need for mental fortitude, as well as the stunning natural beauty she encountered, including bioluminescent plankton and dolphins. Katie also discusses her training regimen, which focused on injury prevention and adapting to the rowing equipment. She emphasizes the importance of logistics and preparation in endurance sports, noting that physical fitness alone is not enough without proper planning. Throughout the conversation, she shares her passion for raising awareness about clean water access, which has been a driving force behind her adventures. Katie has raised significant funds for clean water projects, believing that access to clean water is a fundamental human right. Her experiences in Australia during a drought sparked her commitment to this cause, and she continues to support organizations that provide clean water solutions. Katie expresses her desire to continue pushing her limits with new challenges, hinting at a future world record attempt in running. She acknowledges the importance of recovery and balance in her training, emphasizing that while she loves endurance challenges, she also values her overall well-being. The discussion touches on the societal pressures surrounding women in athletics, particularly regarding body image and expectations. Katie shares her experiences as a female athlete, including the challenges of being categorized based on weight in races. She advocates for a broader understanding of fitness and the diverse experiences of athletes, regardless of their body type. In conclusion, Katie Spotz embodies the spirit of adventure and resilience, using her platform to inspire others to explore their potential while advocating for important social causes.

In this episode of the Sean Ryan Show, host Shawn Ryan welcomes Travis Howze, a Marine Corps veteran, firefighter, police officer, stand-up comedian, author, and motivational speaker. They discuss the tragic Sofa Superstore fire in Charleston, South Carolina, which claimed the lives of nine firefighters, and how it impacted Travis's life and career. Travis shares his background, including his diverse career path, and reflects on the trauma he experienced from a young age, including witnessing violent incidents and losing friends. He emphasizes the importance of recognizing and addressing trauma, particularly in first responders, and the stigma surrounding mental health in the fire service and law enforcement. The conversation shifts to the culture within firefighting, highlighting the aggressive mentality that often leads to dangerous situations. Travis recounts his experiences during the Sofa Superstore fire, detailing the chaos and emotional toll of losing friends and colleagues in the line of duty. He discusses the aftermath of the fire, including his struggles with PTSD and the challenges of seeking help. Travis emphasizes the need for vulnerability and openness in discussing mental health, advocating for a shift in the culture to support first responders better. He shares his journey of recovery, including quitting alcohol and finding purpose in comedy and motivational speaking. The episode concludes with a discussion on the importance of community support and the impact of sharing personal stories to help others facing similar struggles. Throughout the episode, Travis's candidness about his experiences and the lessons learned serves as a powerful reminder of the importance of mental health awareness and the need for change within the first responder community.