200+ Pushin' For Less Cushion!
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I want to respond to everyone, but I've been out and about all day, and after exercising and such, it's 8pm and I'm just sitting down to dinner. ugh. Did 4.07m in an 11:06 pace... my legs actually weren't tired, which I couldn't believe! Then did INSANITY, like I needed to after my donut fiasco.
Here's my check in for the day:
2016 eaten (yeah... I know) / 1111 exercise calories / 295 left. whew! I really had to guess on the donut calories, as I nibbled on several... I tried to over than under estimate. Either way it was ugly, and even though I compensated with exercise, all I could think was I would have had such an amazing deficit today if I hadn't. Boo. Hiss.0 -
Hi Eunice!!!
Just wanted to check-in before BL. I plan to exercise for 30 min during the show. I really need to stretch. My IT band is sore and tight from my run on Sunday. Foam roller here I come. My highlight of the day was getting my Runner's World Magazines!!! It's almost as good as Vegan Times (which I need to resubscribe to). Not only did it have running advice and stories but some pretty good recipes and weight loss info. I'd never heard of Brocolini before (hybrid of brocolli and Kale)... I can't wait to find some and try it. The cauliflower mac and cheese sounded good.
I made taco cabbage soup and pulled pork in the crockpots today. I think I'm obsessed with food. Sorry.
Gotta run, the show is starting...0 -
Hi all,
Been MIA.. but have a lot of stuff that I need to take care of both professionally & personally, since I have fallen behind... so this week I am trying to catch up on life:-) Will try to get here a few times though. Seeing the results... seems like everyone is doing AWESOME!!!! Keep it up:flowerforyou:
Goals for this challenge:
1) Try a loss of 10 lbs (1.5lbs/wk) - I averaged about 1.25/wk last challenge... so want to see if I can make this happen)
2) Exercise 3+ times a week & address my sciatic pain with a Dr advice & better shoes
3) Continue to religiously log all I eat here.
4) Try to get a major hike in every weekend
Thank you all for your guidance & support.. I know I could not have done it without you... & not be still here to take it further
Suzie0 -
Hi, all! My name is Angela and I am new here and just jumping in. I have been heavy all my life and have decided it is time to change the way I live and eat! I am going to get it off and keep it off this time. My starting weight in January was 336. This week's weight is 305! I am excited to find this thread and look forward to getting to know all of you.
My goals -
1. Lose 15 more lbs in the next 6 weeks.
2. Work out 6 days each week.
3. Finish 30 Day Shred - I am on L1D9
4. Continue to decrease my daily calorie goal.
I had a good day today. I walked for 40 minutes and then did 30DS this evening. Calorie intake was good today, with several hundred left to spare this evening.0 -
Welcome Angela!
Suzie so nice to hear from you again. I hope that all is going well.
Victoria - brocolini and broccoli rabe are the same things I think. Trader Joes carries it. The leaves can be quite...sour...but we love it here!!
I ate a huge dinner and am a bit too full. I hate that feeling any more. So far, I am at 2971 burned/2290 eaten/681 deficit.
I am at 9068 steps taken..thats pretty cool!
And AND I completed day one of c25k. The ipod app is awesome for that!! I love that you can listen to music and it chimes in when its time to run/walk. WAY better than any of the free playlists I've downloaded. The running was pretty easy because Ive been running off and on and I didn't really get super winded or anything which was nice. I am not going to look forward to see whats coming, I am just going to do each session and go with it as it comes.0 -
Stats for yesterday: I ate 1879 cals/ I burned 3016/ 1137 calorie deficit
Lacey: Congrats on completing Day1 of C25K!!! I LOVED the ipod app for exactly the same reason as you. It's great! Just keep on truckin', girl!!! BTW - I have TOTALLY gotten a toilet seat protector stuck to my sweaty @ss!! LOL.
Angela: Welcome to the group! We have a fabulous group of very supportive people here. Congrats on your weight loss so far- you're doing great!!
Suzie: I hope you get your sciatic pain taken care of. It's no fun to be in pain!
Victoria: I LOVE Runner's World!! It's such a great magazine. Is the Vegan Times different from Vegetarian Times? (I get the Vegetarian Times - which I also love but I'm always on the lookout for another source of yummy and healthy food) BTW - I absolutely ADORE brocollini. It's tender and delicious and has apparently not gotten a foothold here in Germany because I haven't been able to find it anywhere (not even in the organic grocery store).
Today has started out beautifully again. The sun is shining and it's supposed to be in the 60's again. We did our dog walk already and I've got more Spring Cleaning going today. I also got a big care package from my chef friend in the States and I am going to attempt to make a BabyCakes NYC cupcake recipe (it's vegan and gluten free so we'll see how it turns out). And if that ends up tasting like saw dust, there's always guacamole! I've got Insanity and Kettleworx on the agenda today. Have a great one!0 -
A quick check-in before getting up to run. 2557 burned and 2403 consumed. Total exercise for the day 50 min low impact aerobics and 10 min stretches.
Welcome Angela!!! Great job on C25K Lacey!!! Have fun cooking Amy!!! You're a speed devil Kristina - impressive!!! Everyone else - keep up the great work...0 -
Oh holy crap, I did Plyometrics from P90X this morning. That was awesome. I finished about 2 hours ago and my legs are still a little wobbly, not to mention the chest and back soreness from yesterday. It feels AMAZING. I noticed yesterday I was hungrier more than usual, and I'm guessing that's because the workout has been stepped up a little bit... so this morning I added some protein powder to my oatmeal which will hopefully help out.
Chris and I have plans to go out on Friday night with friends that we haven't seen since Christmas... which was before I had started on MFP, so I'm curious to see if they will notice my loss. I know none of my clothes fit anymore, which is awesome, but I still look in the mirror and see the same person. I'm also a little stressed about the visit because our friends have been going through some really hard stuff (she found out in October that he had been having an affair for 4 years... they've been married for 10... they're trying to work through it... its not going well) and I'm sort of at a point where I don't know how to help them anymore. She's still so angry about everything and can't forgive him, and he refuses to own up to what he did (hasn't told anyone but Chris and I and is still working with the woman he slept with). So grr. That's my rant for today.
Kristina, I'm glad to see you busted butt and recovered from the great donut fiasco of 2011. :laugh: I knew you'd pull through.
Victoria, I love love love broccolini! Usually I just steam it and throw together some sort of balsamic vinagrette (I like lemon dijon a lot) on it to spruce it up. Yay for your magazine too... sounds like its just up your alley.
Suzie, its good to hear from you... I like your goals and remember we are all here for you!
Angela, welcome! I actually just finished 30 day shred on Monday and started P90X on Tuesday... you'll do great! I think its a really great way to get started towards higher fitness goals. There is no way I could have done the workout I did this morning without shredding first. And its awesome that you're walking too so that you're increasing your daily burn. Chat with us about anything, we're happy to have you.
Lacey, omg I cracked up at the potty protector comment. Since I workout at home, I don't have that experience under my belt, but its still HILARIOUS. That's sweet that you started C25K, and even sweeter that there's an app for everything.
Alright, I should probably do some work. Talk to you guys later!0 -
Final numbers for yesterday: 3309/2290/1019 deficit. I am noticing that the thing must come loose off my arm in the night because there are always a few spots that don't have readings in the activity manager.0
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So this morning.. I weighed myself.. and Ta-Da!!!!!!! 198.4:noway: .. WHOOP WHOOOOOOOOOP. LOL :glasses: I'm hoping that means I really DID have that 3-pound loss last week!!!! I have a dance and tone class tonight so I'm guessing I'll be in pain tommorow.. It's a good pain though. LOL. Have a wonderful day ladies!!!!
Hi AMY! 60's... you're so LUCKY!!!!! Can't wait to have that again.. :grumble:
Hi KERRY! Your dinner should be interesting.. sounds like a drama-filled Friday! LOL Hopefully all will go smooth!!!
Hi VICTORIA! Broccolini sounds delish.. I'll look for some next time I'm food shopping... How is it usually prepared?
Hi ANGELA, my fellow newbie!
Hi Lacey, I have never tried.. and will never try.. Thanks for the info! LOL
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Victoria- I've totally been obsessed with food recently too.... not really BAD food per say (let's pretend the donuts didn't happen), but just any food sounds good. Like, I'm already thinking about my mediterannean lunch tomorrow, and I want it so bad, I might "pre-game" for lunch today (I'm not excited about my lean cuisine) and get some hummus and pita, and perhaps some lentil soup for lunch today. Yum!
Angela- welcome!
Suzie- nice to hear from you!!
Lacey- nice work completing day one of c25k. You'll do fine at it, with your running before.
Amy- I totally subscribed to Vegetarian Times as well. Oh the pictures kill me! Love Runner's World as well. Good luck on your workouts today!
Kerry- sometimes you can be the last person to know the loss difference. I mean, you might notice it in your clothes, but not see physically when looking at yourself in the mirror. I know periodically I'll be like, whoa-- I look smaller there, but it's such a slow process, it's sometimes hard to tell. And yikes.. hope things go well with your friends.
As for me, things are okay. I dropped Emma off at a trial doggy day care run out of a women's home out in the country. Looked really cute. I hope it works out okay, as I'd like to be able to board her. Today is a "light" exercise day with only INSANITY pure cardio & cardio abs. It's a sad day when just under an hour of INSANITY is a light workout. Food should be okay today overall and should come under calories.
No surprise that the pound that mysteriously came off yesterday is back on this morning.. the exercise only did so much after the Donut Incident of 2011.
I've got a long weekend coming up in Pittsburgh with my two coworkers who are both running the same half as Victoria.. they're long run is 7 miles this weekend.. Mine's only 6, but I might try to run it with them. A bit nervous as 1) it's a 2-mile jump from my longest this time around and 2) One of them is a speed demon. So, we'll see. I'm hoping to keep the eating reeled in as much as possible, but it certainly will be not as good for eating for me as I normally would.
Hope everyone has a great Wednesday!0 -
Today was almost a calorie disaster. I made the vegan, gluten free cupcakes from my cookbook and they were a bit too tasty. I had 2. There was a lot more protein and fiber than a regular cupcake has (cuz they're made from garbanzo-fava bean flour) but there's still calories there. I made up for it by cutting back on the guacamole (sad) and by doing an additional Zumba DVD. So I burned about 900 calories today with my exercise but I TOTALLY ate most of it back.
Kristina: I am totally obsessed with food. This isn't really a new thing for me but being obsessed with cooking is kind of a newish thing for me. Enjoy your "light" cardio day (Ha ha- u are such a rockstar!).
Eunice: WTG on the 3 pound loss last week!! Awesome!!!
Lacey: I wear mine on my leg at night and it stays put really well. I was wearing it on my arm but I started to get a rash and I am SOOOO not down with that. So I kind of move it around so it doesn't irritate my skin.
Kerry: The P90X Plyo workout is my favorite! It's sooo hard but sooooo good!!!! It really stinks that you are in the middle of you're friends' relationship problems. That's really a no-win situation. I hope it all works out.
Victoria: WTG staying under your calories!!! You're doing fab!!!0 -
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still lurking.0 -
For you food lovers, I present to you the most bestest food book in the world. Seriously. I hear angels sing when I open it. The Flavor Bible.
http://search.barnesandnoble.com/Flavor-Bible/Karen-Page/e/9780316118408/?itm=1&USRI=the+flavor+bible
Everything you could ever think of and what spices, foods, etc. etc. etc. pairs with it. It is flucking a-mazing. It is a cross reference of flavor combinations.
Hands down still the most exciting food book I've come across.0 -
Kendal hows it going??
Amy - I've mostly just worn the thing on my leg except for at night. I don't really like it on my arm its uncomfortable..but then at night I don't like it on my leg, so yeah. lol.0 -
Kerry: Great job on the workout. I love it when I can still feel it hours later. Not the 'ouch I want to die' kind of feeling it, but the 'wow, that was awesome and I'm sore but energized' kind of feeling.
Eunice: Way to go! I'm looking forward to the day I'm in Onederland as well.
Kristina: Insanity sounds... well... insane :P. I'm thinking of trying it once my fitness level is a little bit higher. How are you finding it?
Amy: The cupcakes sound tasty but good on you for making up the extra calories and still staying within your goals.
Lacey: I totally just ordered that book you recommended, along with a breads book, for my culinary-inclined husband. I'm excited for him to start experimenting with it!
I'm doing pretty good. Generally staying under on calories and up on exercise. Work is just nuts and I really should be putting in overtime but when I do I don't finish working out until almost 8 PM, so I guess I'll have to try going in early instead. I might work this weekend, too.
I'm also looking forward to Saturday because that's when I finish my current workout program (EA Sports Active 2 - 9 Week Program with Easy intensity). I have to say I'm impressed with how well the program has worked so far. I did a 3 week program followed by the 9 week and, in combination with exercise, that has helped me lose 21 lbs so far. In addition, I've gone down from a size 24 pants to a size 18/20 and a 3X top to a loose 2X. My 'gut' has been basically cut in half! I'm really pleased with the results and I'm going to try doing the 3 week short program on Hard next.0 -
So this morning.. I weighed myself.. and Ta-Da!!!!!!! 198.4:noway: .. WHOOP WHOOOOOOOOOP. LOL :glasses: I'm hoping that means I really DID have that 3-pound loss last week!!!! I have a dance and tone class tonight so I'm guessing I'll be in pain tommorow.. sounds like a drama-filled Friday! LOL Hopefully all will go
Congrats and great job Eunice!!!0 -
Yesterday was a bad day... 2683 burned and 2697 consumed... I guess it could have been worse. Today will be a better day...
Enjoy your Thursday!!!0 -
Here's the low-down for yesterday: I burned 3126 which is made slightly less amazing by my eating of 2154 calories for a deficit of 972 - which really isn't too bad for a 2 cupcake-day.
Today I have a headache from Hell. Seriously, my head feels like it's being pounded on from all sides and I keep getting a bit light headed when I stand up. The Excedrin isn't touching it. Maybe I should get Botox (LOL).
I did Insanity Pure Cardio and Cardio Abs and MAN am I tired! I forgot how hard Insanity abs was. Shaun T ain't messing around with that! I also did the Wii Fit for a little bit and was so stupid-happy that my Wii Fit age is 28 (which is 4 years less than my actual age). That dumb game has been calling me 36-39 for YEARS!!!
Victoria: Props to you for posting your cals even when there was a slight overage (and it really was only very slight). Today will be better!!!
Sarah: You've had such great success!!! Way to go!! I bet you'll do great on the "hard" setting!
Lacey: I totally ordered the Flavor Bible from Amazon. I LOVE that it isn't really a recipe book but more of an idea book. Awesomeness!!! Thanks for the recommendation.0 -
Yesterday was a very strange day for me all around.
First, I was wide awake at 5am. Very strange for me. So I got up. I started my morning breakfast routine two hours earlier than usual. So I had lunch at 10am. Then last night I had a migraine which totally throws off my whole mojo.
Calories . . .well, let's just say I didn't keep my goal. I did eat the right foods just too, too much of the good stuff.
I slept like a rock and am back on my normal routine this morning. I actually enjoyed having those two hours all to myself. So quiet. ahhhhh. But 5am probably won't become the norm.
Today is a new day.
I am going to do my second workout of the week this afternoon. It has been raining (ugg) but at least it's not snowing anymore (yea!)
So I will be doing a punching bag workout today. Hopefully, the C25k will start this weekend. Thank you for mentioning the IPod app that chimes. I was trying to figure out how I was going to know when to switch up the pace.
Have a great day ladies. I am always amazed reading about your workouts. Keep it up. You inspire me.0 -
Kendal- how are things going for you?
Sarah- INSANITY is well, pretty insane. It's a whole lot of cardio. The warm-up alone is pretty crazy. Even the people doing the video often have to take breaks, so I often have to as well, but is getting easier. Some moves I still can't do properly, or very many of, but I'm working on it. I liked it cause it was a shorter program than p90x, and was more cardio cardio cardio.
Victoria- proud of you checking in with your calories! What sort of food did you eat that cause you to be over? Just curious! Try and make today an even better day with the eating than usual to compensate!
Amy- we're insanity twins! I did pure cardio and cardio abs yesterday. I'm not able to do that last move when you hope up from lower plank to regular plank, so I just omit it and do bicycle crunchs. I'm still working those abs for a minute! My arms and shoulders are a bit sore today. All those insanity moves are catching up with me!
My check in from yesterday:
1512 eaten / 577 exercise calories / 265 left over. Not too shabby-- wish it could have been a bit better
The pound that came off on Monday, then reappeared yesterday, has fallen off again this morning and then some. I was 176.8! I think this week, as I'll be out of town through Monday afternoon, I'll probably count my weigh in tomorrow as my week's weigh in. Emma was completely tuckered out after her day care experience. The lady said she was running around pretty much all day and had just crashed not long before I picked her up, so she was dead to the world last night, so no additional long walk with her.
Today's a double workout day for me again. 3 mile run and INSANITY cardio resistance and power. Fun? I will be home early this afternoon, so I should get an early start on it. That is, if I don't decide to get a nap in. haha. My workout schedule is going to be off this weekend as I'm traveling, but my plan is to do my scheduled INSANITY workout tomorrow, as planned before leaving for Pittsburgh, do the long run with my co-workers over the weekend 7 miles, instead of the scheduled 6. I'll skip the cardio recovery workout, and will not work out the other day of the weekend. I'll have my Monday (which is scheduled as a rest day) to do the 3-mile run and INSANITY workout. So, my schedule should stay pretty full. The only workout I'll miss is the cardio recovery, and dude, I'm running 7ish miles that day. I think I'll be okay.
Busy day at work today... but will try and check in again this evening.0 -
I haven't worked out in a week. I'm in such a funk. I need sunshine to pick up my spirits. :frown:0
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I haven't worked out in a week. I'm in such a funk. I need sunshine to pick up my spirits. :frown:
Same hereeeee :-/ I'm blaming it on TOM. LOL!0 -
Hello All.
Not been around for a couple of days - have been unable to drag myself away from food consumption. The good news, I am back and thinking I shuold share weight and goals for the next six weeks.
I could cheat and give todays weight - way heavier than Monday but have decided that would be wrong so going with 189.
My goals for six weeks (although I am aware have eaten my way through half of week one)
1. To have more 'good days' than bad
2. In first two weeks to eat a healthy breakfast and only fruit after dinner
3. For remainder of weeks maintain (2) and ensure eat a healthy lunch with meals planned for dinner.
4. To exercise three times each week
5. To add photo to my profile.
6. By the end of six weeks to be able to respond to your postings more individually
Am aware that these may seem like strange goals when you all looking at weight loss but mine issues are always around my general behaviour with food and I need to change this first and 'control' as I always go way off course when trying to lose any weight, add controls.
Thanks for all being there. You've made me come back and have been on my mind over the last few days which I am sure has made this 'binge fest' as short as it has been.
THANK YOU
Annette0 -
Annette - I think it is wise for you to focus down on what you think is more important because you are more likely to stick to your plan that way. It is what I have to do too.
It is NUTS here right now at work. I haven't synced yet but know I burned over 3000 cals yesterday. I need to wear it on my arm one day and see if there is any difference but honestly I don't want to deal with the people at work about it.0 -
Annette, no goals are weird! Its good that you know what you need to work on to be able to maintain this permanently. So much of eating and exercising is emotional, so its awesome that you are trying to get to the bottom of that and build from there.
Kendall, I'm bummed that you're in such a funk... weather is always pretty crappy for that. You gotta bust yourself out of that... just going for a walk or doing something will help!
Noelle, sounds like you did have a bit of a weird day. At least the night after you got up at 5 you slept like a rockstart, that's always good. I pretty much get up at 5:30 every morning during the week. This morning I tried to sleep until 6:30 and just tossed and turned.
Amy, boo for headaches. Its so hard to even think about accomplishing anything else when you're head is messed up. I hope it gets better soon.
Victoria, we all have bad days. I agree with Kristina, just be extra good today to make up for it!
Sarah, congrats on all the progess! You really are doing great, and I'm sure results will keep on coming!
Kristina, seriously, you are an inspiration. 7 miles? 176.8? You're practically to 160s.
Eunice, wtg on the 3 pound loss! Now make sure you're keeping up with it!
This morning was shoulders/arms/ab ripper x.... I tried to do a 15 minute cardio on demand afterward, and let me just say, plyo sufficiently kicked my butt yesterday. My legs are toast right now. I'm kinda loving it. I'm worried that the scale and I aren't going to be very good friends tomorrow since I'm sure I'm retaining all kinds of fluid in my muscles, but I'm not going to let that get me down. I've been under on cals all week and haven't missed any workouts, so I'm okay with it.
This weekend should be good... we decided we're not going to Ikea on Saturday and instead are going to grocery shop and maybe tend to the yard a little. So I am planning on pushing through the weekend with p90x without a rest day, and I should be able to control my food since we're not going out to bars with friends. Still have to get through dinner tomorrow night though. I'll probably try to double up on workouts tomorrow so that I'm covered for cals.0 -
Woah...slow day in the thread.
Today is a food bust. It would have been okay that I ate a personal pizza for lunch with some girl scout cookies, but we had thai food out for dinner..so yeah. No working out.
Tomorrow I go to see my husbands councilor for the first time. Thankfully I've been busy enough that I haven't had time to dwell on it. I know its for the best but bearing your soul to some random who has already talked to your spouse ain't gonna be easy. So I have apprehension but it will be okay.
And then after the session I WILL go to the gym and do c25k day 2. I have the urge to get on the treadmill and I expect that no matter how I feel after the meeting I will have a great need to get some exercise in and torch some fat - maybe both literally and figuratively...bodily and consciously if you get my meaning.
OK....time to check out. Peace out.
edit, jeez my spelling blows tonight...but i've corrected this post twice, what else is left stays lol.0 -
Low down for Thursday: 1632 cals eaten/ 2781 burned/ 1149 deficit.
Well, today is my weigh-in day and I have nothing to report.:grumble: I'm right at the end of my TOM, so I guess I'll have to blame my lack of movement on that. Honestly, I've been up all week so to weigh-in at 203 (last week's weight) is actually improvement.
Lacey: I love Thai food (and Girl Scout cookies). I hope it was delicious! I also hope that seeing your husband's counselor goes ok. I definitely agree that going for a run afterward will be great for you!
Kerry: Don't freak out if the scale is not too nice to you for the first couple of weeks of P90X. I didn't start losing until I was into my second month but my body was changing shape the whole time I was doing it. Just keep it up and you will be happy.
Annette: I think your goals are great! Everyone should tailor their goals to their own needs and I particularly like your goal of having more good days than bad! I think I'm gonna adopt that goal.
Eunice & Kendal: You will both feel better if you get a little exercise in you. The exercise will help lift the funk. Just go for a little walk or something. I promise that the sunshine will come soon.
Kristina: WOW! Your workout schedule this weekend is making me exhausted! lol. Keep it up, you're keeping me motivated..."must be like Kristina...must be like Kristina..."
Noelle: Good luck with C25K, it's awesome!!!
Today is a rest day for Insanity, so I have my Kettleworx workout with The Hubbs and I think I'm gonna run a couple of miles if the weather holds out (been kinda rainy all week). If the weather is crappy, then I guess I'll suck it up and use the treadmill. I hope you all have a beautiful Friday!!! Keep at it!0 -
I have been reading ya'll's post daily and it puts a smile on my face! So encouraging!
Urgh, sorry but I RRRRRRRRRRRRRRRRRREEEEEEEEEEEEEAAAAAAAAAAALLLLLLLLLLLLLLLYYYYYYYYYYYYYY need to vent.
Yesterday, I went to my Grandparent's house to see them for the day (they live a hour away, keep this in mind because it's important later on, ha.) We went shopping and then went to Baker's Square. I got an adult grilled cheese w/ french fries and a side of honey mustard. I decided since that was such a heavy calorie meal (I deserved it since I've lost 11 pounds.) I got ice cold water. My grandparents laughed at me and said to me "Shouldn't you be eating healthier since you're on a diet?" URGH! I'M NOT ON A DIET! I AM "ON" A LIFE CHANGE!! So that irritated me, I was going to go work out but then my mother called and said I needed to get home since it was getting dark out (I still had a hour drive and she doesn't like me driving in the dark.). So, that ticked me off but I did walk around my house some when I got home. (It's better than nothing.) The food database ticked me off yesterday too because I couldn't find my lunch w/ my grandparents on the food database. Urgh. Also, I made homemade cookie cake the other day with my friend, it was SOOOOO GOOD!! In terms of database for food I put "10 chocolate chip cookie @ 100 calories/cookie" which equaled 1000 calories. I figured that would cover my Baker's Square lunch and the cookie cake pieces.
Anyways, sorry for the venting but had to get that off my chest.
I weighed in this morning at 261.5 and decided I am close to TOM since I feel like hell and breaking out. My goal is to never go below "10 pounds lost" on my ticker. Hopefully, I'll get working out in today and everything will be much better!
Hope everyone is doin' well on our first week of the challenge!!
~*Hailie*~
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