Spirit Gym with Paul Chek

What does it really mean to be a lifetime learner and explorer on a journey in search for the real truth about human wellness and potential?Paul talks about that journey with a kindred spirit in Josh Trent, the founder of the amazing Wellness Force Radio podcast in this very special Living 4D episode. You’ll learn about Josh’s journey from being an unhappy 280-pound car mechanic to becoming one of the most successful podcasters in the wellness landscape and how Paul is helping him find a love connection to start a family.Just for Living 4D listeners, Josh has created a free gift: The M21 Wellness Guide, plus a 7 Day Wellness Force Breathwork Challenge, featuring six 21-minute morning sessions you can use each day to work with your mind, spirit and body to live life to its fullest.Learn more about Josh’s amazing work and his podcast at wellnessforce.com.Show NotesHappy 39th birthday Josh! (1:25)Josh had a very hard childhood as neither parent could support his safety and health. (4:06)At 21, Josh was 280 pounds and working as a Mercedes Benz mechanic in San Diego. (5:27)What is an ambivert? (10:33)Pieces of the ego in a constant fight between love and power get in the way of humans having a deeper connection to God. (18:31)No one ever asked Josh what love means to him until Paul did in this podcast. (22:11)A JP Sears sighting! (28:50)The most challenging of the 4 Doctors for Josh to maintain consistently is… (36:17)In the next life, Paul wants to have a vagina in each hand. (43:32)Paul teaches Josh how to find a female life companion. (49:06)How Paul met Penny. (50:45)Josh’s first experiences with plant medicines. (57:08)“Plant medicine just brings people to the truth. Sometimes the truth sucks, but there’s always an element of love in it.” (1:00:50)The most powerful tool we have to fight fear: Breathing. (1:10:16)Are plant medicines becoming more “mainstream?” (1:15:32)People who do psychedelics medicines will meet their dragons and learn very quickly how well they manage them, including their entire family tree. (1:21:10)ResourcesSongs of Kabir translated by Rabindranath Tagore Father Gregory Boyle and his Homeboy IndustriesTattoos on the Heart: The Power of Boundless Compassion by Gregory BoyleHow to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression and Transcendence by Michael PollanBen Stewart’s series on Psychedelica and Esoteric AgendaThe Wisdom of InsecuritThanks to our awesome sponsors:PaleovalleyBIOptimizers US and BIOptimizers UK PAUL15Organifi CHEK20Wild PasturesKorrect SPIRITGYMPique LifeCHEK Institute We may earn commissions from qualifying purchases using affiliate links.

How many strength and conditioning coaches can say they have worked with three professional championship teams in one calendar year?Renowned strength and conditioning coach Greg Muller describes the challenges of integrating CHEK philosophies — for example diet and working in strategies — when working with high performance athletes and soldiers in this Living 4D episode.For Living 4D listeners, save 20 percent any of the products Greg and his partners sell at Pure Athlete by using the discount code pa20off at checkout.Learn more about Greg at the work he does with elite athletes by visiting his website, Lead The Pack.Show NotesGreg was the strength/conditioning coach for three professional rugby teams who won championships in 2001, all within a calendar year. (2:17)Paul convinced Greg very quickly that he had much to learn about training soldiers after they met in Christchurch, N.Z., 22 years ago. (5:32)Early in his career, Greg worked with a world class rugby player who believed working with leg weights would slow him down! (12:52)“The truth is what works.” (16:16)By looking at pictures on an office wall, Paul identified nine pro athletes on one team with severe atlas subluxations. (21:08)Paul worked with the Chicago Bulls often during their NBA Championship run, teaching them core conditioning and how to use the Swiss ball. (23:41)The key problem coaches have with working with elite athletes: A lack of good group leadership/management skills. (25:29)“Can you effectively design a strength and conditioning program for an athlete without knowing what their dream, goal or objective is?” (32:07)A former Oakland Raiders player told Paul he was obligated contractually to eat junk food at his training facility whenever cameras were present. (42:03)With physical skill sets among pro athletes being nearly equal, how they deal with mental health issues or don’t can be a difference-maker. (47:53)Coaches treating athletes like real human beings is transformational for both groups. (52:45)“All children are tasked with the unfinished lives of their parents.” (1:00:13)Why are degrees in engineering more valuable than those in philosophy or the social sciences? (1:09:07)The externalization of the self and Paul’s Working in principles. (1:18:33)Why do people listen to headbanging death metal music in gyms? (1:32:30)Focus first on the simple things before the technical aspects of your health. (1:36:41)ResourcesGrit: The Power of Passion and Perseverance by Angela DuckworthMindset: The New Psychology of Success by Dr. Carol DweckAlbert Einstein’s quote about the eighth floor and compound interestCoherence: The Secret Science of Brilliant Leadership by Dr. Alan WatkinsThanks to our awesome sponsors:PaleovalleyBIOptimizers US and BIOptimizers UK PAUL15Organifi CHEK20Wild PasturesKorrect SPIRITGYMPique LifeCHEK Institute We may earn commissions from qualifying purchases using affiliate links.

We’ve all heard the stories about the physical and mental stress people put themselves through during CrossFit workouts (not to mention the injuries). So, is it really possible to benefit from this demanding kind of training?Paul discusses a far more rational approach to CrossFit with Dale Walker - physiotherapist, lecturer at the University of Salford, co-founder of Bulletproofbodies UK in Manchester, and a former soldier in the Royal Marines.Read more about Dale’s approach to CrossFit by downloading his free ebook, Don’t Get Cross, Get Fit.Show NotesDale grew up in a home of British soldiers and chose to serve his country as a physiotherapist (physical therapist in the U.S.) and healer. (3:43)Some of the worst physiotherapists/physical therapists are found in the U.S. and U.K. (5:00)The British Army moving toward more functional movement. (17:09)Complaining is our first impulse toward creativity, if we take the opportunity. (24:57)Do you “empty the bone” before working with your clients? (35:50)Imagine your brain as a muscle that needs to relax during rest periods. (47:16)Learning how to relax and feel through a connection to the right brain hemisphere can save a soldier’s life. (50:23)Paul’s father was much tougher and more brutal than anyone he ever encountered in the military. (1:00:36)A former Navy Seal and CHEK Practitioner trained LeBron James as a conditioning coach for several years. (1:05:29)“Every time I went to a CrossFit gym, 95 percent of the people there weren’t close to being ready for the kinds of exercises they were doing.” (1:09:36)The four-stage Bulletproof Body System approach to CrossFit. (1:16:25)How many reps of corrective exercise does it take for a client to rehab a faulty motor program? 3,500-5,000! (1:26:12)People get in trouble when they push their bodies past the threshold of normal motor performance near the end of a set and begin inducing microtraumas or impingement syndromes. (1:30:55)The body experiences sub-thresholds of pain. (1:35:11)The symptoms of adrenal fatigue. (1:46:06)Using CrossFit for stress relief is like trying to put out a fire with fire. (1:49:45)The durability and adaptability of women may soon help them dominate many endurance sports. (2:05:15)The brains of women are far better wired for multitasking and doing very skillful things like being air traffic controllers. (2:11:45)ResourcesNeurofibromatosisThe work of Karel and Berta BobathBill Pearl’s Keys to the Inner UniverseLife is Movement: The Physical Reconstruction and Regeneration of the People by Eugen Sandow3100: Run and BecomeAs an Amazon Associate, weThanks to our awesome sponsors:PaleovalleyBIOptimizers US and BIOptimizers UK PAUL15Organifi CHEK20Wild PasturesKorrect SPIRITGYMPique LifeCHEK Institute We may earn commissions from qualifying purchases using affiliate links.

What drives a bodybuilder to be the best in his/her sport?Equal doses of fear and a burning intensity to be the hardest working person in the gym were the driving forces that catapulted Ben Pakulski - IFBB professional bodybuilder and winner of the 2008 Mr. Canada competition - to the top in competitive bodybuilding.Learn how Ben overcame an abusive childhood to become one of the most successful bodybuilders in North America and how he’s giving back to his sport in this latest Living 4D podcast.Learn more about Ben at his website or on Instagram @bpakfitness.Show Notes“The body is the physical, tangible expression of the invisible, subtle mind.” (3:41)Fear and stuttering pushed Ben into bodybuilding. (8:20)If you don’t listen to your inner voice and heal the inner pain that sets the stage for achieving great things, that same stage can destroy you. (27:03)Ninety percent of the people pursuing bodybuilding do so out of deep emotional needs. (31:50)The first time Paul’s father acknowledged that he accomplished something well. (33:57)Parenting is really about becoming a better version of yourself that you share with your children. (38:47)Encourage kids to tell the truth by being on their team. (44:52)The necessity of pain that helps us grow. (51:44)There’s a void in wise leadership among the Baby Boomer generation. (1:01:00)When your child is misbehaving, make them sit down away from distractions and do some deep breathing. (1:13:10)Ben’s deliberate transition from bodybuilding to becoming a role model for men and women. (1:19:01)“If you really want to build a great body, being present will accelerate that process.” (1:23:26)Ben recommends that women never compete as bodybuilders because it destroys their relationships with food and their hormonal systems. (1:30:02)The beginnings of the commercial gym era. (1:39:30)Polio and the emergence of physical therapy professionals. (1:42:33)If clients have dysfunctional functional movement, isolation work may be necessary to begin balancing the body and creating stability. (1:55:01)“With respect to steroids, there’s so much you can do without them, and I’d be a hypocrite to say that I didn’t (take them) but I wish I hadn’t.” (2:07:32)Bodybuilding has become an “illness-generating sport” and a “business perpetuating freaks.” (2:13:45)Our world is facing a crisis of self. (2:20:21)Do you have five people in your life you will REALLY invest your time in and vice versa? (2:27:49)Should it be legal to punch anyone in the face? (2:32:39)A shoutout to Ben Greenfield. (2:38:46)A man’s first step into womanhood is to do a sweat lodge. (2:46:23)ResourcesThe work of Edward Edinger, Ken Wilber, Jack Kornfield, and Thanks to our awesome sponsors:PaleovalleyBIOptimizers US and BIOptimizers UK PAUL15Organifi CHEK20Wild PasturesKorrect SPIRITGYMPique LifeCHEK Institute We may earn commissions from qualifying purchases using affiliate links.

Kettlebells are some of the most flexible, functional and effective training tools out there.The thing is, few people understand how to use them properly!This week on Living 4D with Paul Chek, Paul talks Kettlebells with Master of Sport and Kettlebell Sport World Champion, Mike Salemi.You'll hear about Mike's journey to World Champion, what it means to take a holistic approach to kettlebell training, how professional kettlebell athletes compete and become a Master of Sport, and learn a number of tips to become better with the kettlebell.A bonus for Living 4D listeners:Sign up for Mike’s online Mastering The Kettlebell course by June 12 and save 20 percent, plus receive bonus content created by Mike and Paul specifically for Living 4D listeners. Use the code CHEK20 when you check out to receive your discount.Show Notes:Who makes a better espresso: Mike’s Dad or Paul? (8:11)Mike started his athletic journey as an eight-year-old gymnast. (13:03)Finding the right mentors fast-tracks your development. (15:25)Mike came back to the athletic world after spending eight years rebuilding his family’s business. (22:09)How professional kettlebell athletes compete and become a Master of Sport. (30:12)The problems athletes have with thoracic outlet syndrome. (35:39)Mike is one of a handful of Americans who are a Master of Sport in multiple kettlebell divisions. (47:49)Your body must be “designed” to be a kettlebell athlete for longer endurance events. (55:01)Flexibility can make a huge difference in performance and health. (1:04:33)Doing too many abdominal exercises disrupts the flow of emotional energy, along with the yin and yang balance in your body. (1:07:16)Many people behave very diligently while they're injured, but a year later they're back to the same things that got them into trouble. (1:10:31)“Whenever an organ or gland system is running too fast for its capacity, it produces ‘dis ease’.” (1:13:37)The differences between what Mike teaches his clients as a CHEK Professional versus the approaches of other kettlebell coaches. (1:18:51)Breathing dysfunctions and core dysfunctions go hand-in-hand. (1:24:01)Floating in a sensory deprivation tank supports working in activities like meditation. (1:32:49)Leaning into your fears and facing challenges head-on can lead to incredible growth. (1:34:36)“We’re all connected. How I treat myself is how I treat you and the world.” (1:41:30)ResourcesSergey Rachinskiy’s long cycle technique on YouTubeMike works with Coach Denis Vasilev, a seven-time world champion, at the Orange Kettlebell Club in northern California.Body Mechanics in Health and Disease by Joel Goldthwait, Lloyd Brown and Loring SwaimThanks to our awesome sponsors:PaleovalleyBIOptimizers US and BIOptimizers UK PAUL15Organifi CHEK20Wild PasturesKorrect SPIRITGYMPique LifeCHEK Institute We may earn commissions from qualifying purchases using affiliate links.

What does it take to build a loving, successful relationship? Why does that seem all the more difficult now, in this day and age?Oh, and how do you build that with THREE people in the relationship – and we don’t mean you and a child.In this episode of Living 4D, Paul explores the nature of healthy relationships – and open relationships – with a pair of fellow travelers in Aubrey Marcus, founder and CEO of Onnit, and Kyle Kingsbury, former UFC fighter and Onnit’s Director of Human Optimization.Show NotesPaul’s simple advice about polyamorous relationships: Until you learn to ride one horse very well, it’s dangerous to ride two at a time. (2:18)The first challenge with these relationships: Can you be honest? (6:31)“I needed to feel like I was the most physically dominant to be loved.” (18:49)Diseases between partners in relationships are ones stemming from repression and people wanting to be the center of attention. (26:08)Being polyamorous and wanting novelty isn’t just “a male thing.” (32:34)Psychedelics and plant medicines can help people unpack cultural programming. (38:43)“Love isn’t meant to be possessed. Love is meant to be wild to a certain degree.” (41:20)Plant medicines merely show you a path. You must still do the work to make change happen. (48:13)Making a compromise can be an act of love when it’s acknowledged by your partner. (54:52)How Kyle’s Prius is like the Batmobile… (1:02:54)Open relationships quickly expose our weaknesses and traumas that require fixing. (1:07:24)Paul has felt fears of “burning in hell” and being judged by God during a sexual experience. (1:15:55)A rare moment when the tables are turned and Paul became the student. (1:18:53)Open relationships require trust in your partner and yourself. (1:25:00)The financial sacrifices Paul made to keep the CHEK Institute alive. (1:30:22)The concept of compersion. (1:35:51)Seinfeld’s airing of grievances works in the real world. (1:43:10)Bringing someone new into an open relationship, especially one kids, is much like building a supportive tribe. (1:49:27)Listen to Kyle’s Human Optimization Hour and the Aubrey Marcus podcast on iTunes, Spotify, Stitcher and Google Play.ResourcesSex at Dawn: How We Mate, Why We Stray and What it Means For Modern Relationships by Christopher Ryan and Cacilda JethaNonviolent Communication: The Basics As I Know and Use Them by Wayland MyersUntrue: Why Nearly Everything We Believe About Women, Lust and Infidelity is Wrong and How The New Science Can Set Us Free by Wednesday MartinAwareness: The Perils and Opportunities of Reality by Anthony De Mello and J. Francis StroudThanks to our awesome sponsors:PaleovalleyBIOptimizers US and BIOptimizers UK PAUL15Organifi CHEK20Wild PasturesKorrect SPIRITGYMPique LifeCHEK Institute We may earn commissions from qualifying purchases using affiliate links.

How did a professor with a PhD in political science from Columbia University become an expert in the Tarot? A worldwide journey to Egypt, Beirut and Kathmandu, then back to America, led James Wanless, creator of the magical Voyager Tarot: Way of the Great Oracle and the accompanying Voyager Tarot card set, to a new calling.Learn how James changed the way Paul and so many people throughout the world perceive and work with the Tarot in his latest Living 4D podcast.If you want to learn more about the Tarot, James is offering a 50 percent discount for a one-hour consultation to all Living 4D listeners. Mention Paul Chek when you book your session with James at his website.Show NotesPaul found his Tarot expert in James after studying more the Christian-based Rider-Waite system. (4:32)James’ view of the Tarot is one for the 21st Century, more inclusive of many different cultures and traditions. (8:40)James’ life changed after contracting hepatitis in Katmandu, then spending 30 days in a monastery. (12:38)One of James’ colleagues — the late Angeles Arrien — is one of Paul’s favorite resources. (14:43)Don’t be stuck in “expert shopping” to solve life’s problems. (24:10)PhD = Powerful Head Damage. (26:27)The highest card in every Tarot deck: The Universe with a y-o-u-focus on spiritual growth. (33:02)Look at a Tarot card like one frame from a film. (35:41)The Tarot isn’t fortune-telling. It’s fortune creation and becoming more self-aware. (44:00)James redesigned his Voyager Tarot deck to strip away medieval, political, white Euroculture. (58:13)How the Tarot and numerology intersect. (1:01:38)Letting your internal programming interfere reduces the Tarot deck to little more than random pieces of paper. (1:10:02)“All religious systems are designed to protect you from God.” (1:20:10)Paul sings the Dr. Happy song. (1:25:08)What part of us is actually choosing a Tarot card? (1:29:15)Tarot DOES NOT MEAN terrorist! (1:32:27)Astrology is a male-dominated field while the Tarot is largely the province of women. (1:39:07)James defines what archetypes and the psyche mean in beautifully simple terms. (1:43:43)James lives an “elder wild and baby wise” life. (1:52:30)ResourcesThe Law of One book setVoyager: DIY Mindfulness Psychology by James WanlessThe Earth Has a Soul by Carl JungSustain Yourself by James WanlessDrunken Mystic Lost in EternityHolistic Tarot: AnThanks to our awesome sponsors:PaleovalleyBIOptimizers US and BIOptimizers UK PAUL15Organifi CHEK20Wild PasturesKorrect SPIRITGYMPique LifeCHEK Institute We may earn commissions from qualifying purchases using affiliate links.

5G technology is coming and soon. While the possible health consequences are concerning, there's plenty you can do to avoid them.Learn more about EMFs and what you can do to protect yourself, as Paul talks to investigative journalist Nick Pineault, author of The Non-Tinfoil Guide to EMFs, in this tech-based Living 4D episode.Need a more concentrated education on EMFs? Living 4D listeners can save 32 percent when they enroll in Nick’s new online course, The EMF Health Solution, by May 20.Show NotesNick’s wife Jen helped him understand the complexities of explaining EMFs more simply, credibly and with humor. (6:34)EMFs are everywhere in nature. (12:22)The explosion of mobile phone use has generated the biggest number of new man-made EMFs over the past 20 years. (18:43)The many health side effects related to EMFs. (20:48)Each gland and organ has its own frequency range. (33:54)The medical community is stuck on the idea that the human body is made solely of chemicals. (37:26)“There’s no one who understands human physiology and how it’s affected by electricity that sits on the engineering team at Apple, Samsung, Verizon or any tech giant.” (39:06)Conflicts of interest between our American government and the companies it regulates block the creation of safer products. (48:27)Doing the due diligence and making up your own mind on complicated health issues like EMFs is part of adulthood. (54:55)To test the effects of EMFs on your body, turn off your wireless router and remove any bluetooth wireless devices from your bedroom, then see if you sleep better. (1:00:30)How EMFs increase inflammation in the human body. (1:09:40)Could your body react to EMFs like allergens? (1:14:07)Extra metals on your body — from glasses to belly rings — may worsen the effects EMFs have on your body. (1:18:39)Do this test to determine if your mobile phone is affecting your body. (1:23:21)“Sometimes, maybe, your reaction to EMFs is worse than the EMFs themselves.” (1:31:07)The bias exerted by major industries in scientific studies on EMFs is real. (1:39:44)Engineers don’t understand biology or biophysics. (1:44:32)5G technology is being rolled out in America without a single biological test to back up its safety. (1:55:14)The World Health Organization is considering reclassifying EMFs as a human carcinogen. (1:57:33)ResourcesDisconnect: The Truth About Cell Phone Radiation by Devra DavisThe Schumann resonancesThe work of Dr. Dietrich Klinghardt, Dr. Martin Pall and the late Dr. Ross AdeyThe SubtlThanks to our awesome sponsors:PaleovalleyBIOptimizers US and BIOptimizers UK PAUL15Organifi CHEK20Wild PasturesKorrect SPIRITGYMPique LifeCHEK Institute We may earn commissions from qualifying purchases using affiliate links.

When people discuss the work of Carl Jung, the Swiss psychiatrist who founded analytical psychology, terms like “ego,” “archetype” and “God” may mean entirely different things.Paul talks definitions and all things Jungian with noted scholar, prolific author and Jungian analyst Dr. James Hollis in this very special Living 4D episode.Learn more about Tracking The Gods: The Movement of Archetypal Powers in Our Time master class taught by Dr. Hollis that’s recommended by Paul at this link.Show Notes“More people organize their lives around the search for material abundance than any other single value, at least in the Western world.” (7:12)Fundamentalism is just an escape from dealing with the real complexities of life. (21:35)“The problem comes with the inflation of the ego, the fantasy that it’s in charge.” (25:32)More suffering comes out of a disconnection from meaning than anything else. (32:28)How do the soul and spirit interact? (35:42)“Inside of every acorn is the potential of the whole blossoming tree. And so it is for each of us. That’s the self as a verb, not as a noun.” (39:35)The biggest neuroses in Western civilization: Our attitudes toward aging and mortality. (42:05)“Our central task is to not become loyal agents of the state or children our parents are going to be proud of. It’s to become yourself in a non-selfish way.” (45:23)Defining the archetype. (48:59)Ethics vs. morals. (57:25)The true meaning of civil disobedience. (58:31)The four basic functions that myth serves. (1:00:12)Resources Living an Examined Life: Wisdom For The Second Half of the Journey by Dr. James HollisTracking The Gods by Dr. James HollisThrough The Dark Wood: Finding Meaning in the Second Half of Life by Dr. James HollisSwamplands of the Soul: New Life in Dismal Places by Dr. James HollisThanks to our awesome sponsors:PaleovalleyBIOptimizers US and BIOptimizers UK PAUL15Organifi CHEK20Wild PasturesKorrect SPIRITGYMPique LifeCHEK Institute We may earn commissions from qualifying purchases using affiliate links.

Being afraid of childbirth – as natural and beautiful as it is – isn’t unusual for many first-time mothers.In this episode of Living 4D with Paul Chek, Holistic Lifestyle Coach Kim Nelli talks about how she conquered her fears around childbirth.  It all began with a midwifery class and turned in to an amazing journey of working with wild dolphins and becoming an expert on natural childbirth.After listening to the conversation, if you want to learn more about Kim’s work, visit her website — pregnancychildbirthourfuture.com — and save 15 percent off her Primal Birth Childbirth Preparation course by using the code PaulChek.Podcast listeners can receive a 10 percent discount on her Conscious Pregnancy retreats by using the code Living4D. You can also save $30 on Kim’s Fit For Birth Prenatal Wellness Course by using the code CHEK at checkout.Show NotesKim enrolled in midwifery school because she was afraid of childbirth. (6:01)“We can’t prepare for childbirth in our heads. It’s just impossible…” (24:25)Is a conventional birthing process in a hospital setting really creating a healthier, happier world? (30:12)Mothering is a highly intuitive process. (42:38)What is HypnoBirthing? (47:01)Ninety percent of the information about childbirth is very misleading, preparing women for “a technological birth.” (51:33)Are medical tests or supplements really necessary during a pregnancy? (1:13:06)Functional movement vs. exercise during a pregnancy. (1:22:54)After experiencing natural childbirth, Kim learned to love her body even more. (1:27:56)Using the sweat lodge to help men understand the birthing process. (1:33:17)Parents must work on their relationship to raise a healthy child. (1:37:20)The best things people — especially partners — can do to support a woman’s pregnancy. (1:53:33)Creating sexual intimacy in pregnancy. (2:03:27)How a Mom can connect with her baby in the womb. (2:16:50)Mana knew Paul’s voice when he was born. (2:22:49)When a woman’s pregnant, even natural soaps or products can be a problem for her at the time. (2:33:39)When is it best for a woman to have her baby in a hospital vs. at home? (2:35:19)Choose your “birthing team” wisely. (2:42:20)Having a prenatal connection with dolphins. (2:44:09)Considering VBAC? (2:53:51)The sacred first hour of bonding after a baby’s birth. (2:58:56)Women with breast implants may be able to breastfeed their babies. (3:04:49)The new relationship forged with a Mom, Dad and their baby. (3:14:40)Protect your child from EMFs by downloading videos and cartoons then turning the device on airplane mode. (3:24:17)How do parents create safe home environmenThanks to our awesome sponsors:PaleovalleyBIOptimizers US and BIOptimizers UK PAUL15Organifi CHEK20Wild PasturesKorrect SPIRITGYMPique LifeCHEK Institute We may earn commissions from qualifying purchases using affiliate links.