6 ways to make exercise part of your daily routine

When it comes to making your exercise routine more manageable, and easier to keep consistent, it’s a challenge to make it all fit within your daily routine at times.

But when you’re looking to lose weight, whether you hire a personal trainer in London or you’re doing online yoga lessons in Lisbon, everyone’s lives are different around the world. To get you where you want to be, and to keep you healthy, here are 5 ways to make exercising a regular part of your daily routine.

Start small to achieve big

Pushing your body to the limits on day one of a long-term exercise plan is always going to fail. 15-30 minutes of exercise per day to start with is perfectly fine. What matters is making it feel like a routine. Then we can look at adding more time to it. Simple changes like taking the stairs instead of the lift or having a nice little walk to work can make all the difference.

Keep it convenient

You’re less likely to give up on an exercise routine if it’s convenient for you. Local gyms or running routes nearby your home are perfect for making you stay on track. Working out from home? Get that exercise mat set out the night before to get you regularly exercising with more ease.

Enough of the excuses

How many times over the years have you made a little progress only to fall into those same old bad habits? There’s always an excuse to not get out of bed, to skip a workout, and to avoid exercising. But if you can avoid these excuses for just a few months, you’ll soon find working out a natural part of your everyday routine. Then, it’ll feel weird for you to not get up and do it!

Sleep is more important than you think

It’s not just about getting out of bed and exercising either. Getting into bed and sleeping well is one of the most important parts of maintaining a good exercise routine. The more you sleep, the better you’ll feel in the morning. Aim for around 7-9 hours of sleep per night.

There’s a workout for everyone – keep looking!

If you’ve not exercised much in the past, it can be difficult to find the right routine at first. Many people are presented with one way of exercising, absolutely hate it, and immediately give up. But there are so many exercise methods out there, like walking, tennis, aerobics, swimming, and yoga, to try. Keep looking and you’ll soon find the perfect one for you.

Focus on your goals and your goals only

When you’re trying to get in shape, it’s easy to get distracted by online posts from others and to feel inadequate. Just remember that those ripped abs, slim waists, and huge muscles you’re seeing are the results of a lot of hard work. But their goals are not yours. Try to focus on your needs, and the results will speak for themselves.

Collaborative post with our brand partner.

How to Protect Your Business

As a business owner, your main focus is probably succeeding. However, as important as making a profit, there are other factors that are equally important, including safeguarding your investment. Whether someone is injured on your property or someone wants to back out of a contract, lawsuits can happen. Lawsuits not only tarnish your reputation, but can also put you out of business. Thankfully, there are ways to protect both your reputation and business. Read on to learn some of the best ways to safeguard your business.

Learn the Legal Requirements

One of the easiest ways to protect your business is by setting up the right legal entity. How you register your company is crucial to your longevity. You can choose to register as sole provider, LLC, or corporation. As a sole proprietor, you aren’t protected from legal liability claims. Your personal assets will not be protected if you’re sued. If you register as a corporation, you can separate your business and personal finances, which safeguards your personal property and finances. As an LLC, you can protect your personal assets and investments. Most new startups usually choose this entity and if the time arises, then go on to become a corporation or partnership.

Protect Your Equipment

If your company involves heavy equipment or a fleet, you need to ensure you protect those as well. You can install AI video dash cams in all of your trucks for an extra layer of protection. AI dash cameras monitor drivers’ behavior in real time. If they’re involved in an accident, you’ll be able to see the exact actions they took prior to the incident.

Get it in Writing

Whether it’s between you and a customer or you and your vendors, all business matters should be in writing. Although some verbal agreements can stand up in court, not all do. Oftentimes, it becomes a battle of what you said and what the other party claims you said. Save yourself the stress and put everything in writing. Especially in business where there is constant evolution and you are striving to make positive changes, it is best to have everything written down to minimize confusion and maximize protection.

Understand Your Rights

As a business owner, you need to understand your rights. Each legal entity has its own set of rights, so it’s important to research what they are in your specific state.

Pay Your Taxes

Always pay taxes on time and in full. If you owe money and can’t pay it all at one time, you still need to file and request a payment arrangement. The worst thing you can do is avoid filing and then end up owing money. At least with a payment arrangement, you can create a budget to pay it off in monthly increments. If you can’t file on your own, hire an experienced tax accountant to do them for you.

Hire a Lawyer

Regardless of niche, you should have a lawyer on retainer. Even if you never need their help, you’ll feel better knowing you have one on board, just in case something happens. Even having one to answer questions about your business can help protect your investments.

collaborative post with our brand partner.

Frost Loves LAIBA and Maxim Schulte

LAIBA Special Edition #01, a cocktail set created by world-renowned Maxim Schulte, formerly of The American Bar at The Savoy and currently the head bartender at KOL Mezcaleria, London.

In just 30 seconds, start to finish, you can make a delicious cocktail; just shake, add ice, serve and enjoy – the easiest way to be your own bartender.

The LAIBA Special Edition #01 is the complete cocktail experience, delivered to your door. This is the ultimate six-bottle cocktail set including three bottles of both of Maxim’s bespoke cocktails, the Oriental Reviver and the Piña Colada Old-Fashioned.

Maxim Schulte says: “My LAIBA Special Edition reflects my experience previously in Bangkok, Hong Kong and Macau, really showcasing Asian flavours and what they can do in a cocktail.”


ORIENTAL REVIVER
“A twist on possibly my all-time favourite classic, The Corpse Reviver No. 2, invented in the American Bar at The Savoy. We have gin, a little bit of Triple Sec and then we have mandarin. The mandarin replacing the citrus is connected to my past of working for a long time in Asia and really loving the continent, the people, the culture and the flavours.”
– MAXIM SCHULTE

PIÑA COLADA OLD-FASHIONED
“The Piña Colada Old-Fashioned is a riff on my absolute favourite tropical summer drink. I say, if you don’t like a Piña Colada, you have to be either allergic to coconut or pineapple. I love to have an amazing, refreshing Piña Colada on a hot day, but with this version you can have it literally any day. Rum, pineapple, coconut; a little bit of sweet and sour.”
– MAXIM SCHULTE

Priced at £59 for six 90ml bottles from LAIBA Beverages with free next day delivery.

Luxe Mother’s Day Gifts To Buy Right Now.

Helly Hansen’s W Aden Insulated Coat

This is a gorgeous coat that looks amazing on and is so well made. I love it. RRP: £98.00

www.hellyhansen.com/en_gb/w-aden-insulated-coat-62649?color=624121

This classic long insulated rain jacket offers a clean look and full protection.

The Long Aden is a Helly Hansen® classic. Clean Scandinavian styling makes this an easy to wear jacket and the packable hood can be tucked in for an even cleaner look while providing full protection when needed. Our insulated version features the full Helly Hansen® Functionality: ® waterproof, windproof and breathable keeps you dry and PrimaLoft® insulation adds warmth to the colder days. A perfect piece for the seasonal transitions

Polar Unite

Love this. Looks stylish and perfect for workouts. RRP: £134.00

www.polar.com/en/unite

Polar Unite is a beautifully simple watch with personalized daily workout guidance, 24/7 heart rate and activity tracking, plus automatic sleep and recovery applications.

Chatham’s Arlington Premium Suede Chelsea Boots

These are so stylish and comfortable. The quality is amazing. Couldn’t love them more. RRP: £89.00

www.chatham.co.uk/arlington-navy-suede-chelsea-boots

A sleek and sophisticated country boot, our Arlington Chelsea boots are a chic new style in our women’s collection. Beautifully crafted in Portugal from premium oiled suede in navy, these stylish women’s Chelsea boots have elastic side panels in contrasting dark red, stitch detail and a pull-on back tab.

Spirit of Aloha 65 Brings Christmas spirit & many festive cheers to you!

aloha, cocktail, cocktail recipe, cocktail recipes, christmas cocktail recipeAloha images caption

Ok, we’re going to say it: it’s time to start thinking about the festive season.

Bring something bright and out of the blue to bonfires and dark nights. As summer comes to a close, it’s time to start thinking about winter fun. Let Aloha 65 bring a bit of spice to cosy evenings in, whether you’re hosting or having a chilled one.

The unique spirit has a full menu of winter serves to complement its tropical botanicals and warming notes of ginger and chilli, perfect for shaking up winter cocktails and causing a stir at your Christmas parties.

Why not have a go at a winter recipe out of the blue, like the Aloha Velvet? We love Aloha at Frost and this cocktail is delicious.

Ingredients
35ml Aloha 65
25ml brandy
25ml fresh orange juice
20ml fresh lemon juice
A dash of sugar syrup
1 egg yolk

Method
Add all ingredients into a shaker get shaking like you’re shivering!
Add ice and shake again. 
Strain into a glass full of ice
Garnish with 3 or 4 drops of Angostura bitters and cherry to serve.

Aloha 65 isn’t just a treat for your drinks cabinet; you can fire up your cheeseboard and canapes too. Scotch-bonnet chilli-infused pineapple ‘detonators’ are an appetiser on their own, or the perfect way to make retro cheese & pineapple a bit more exciting.  Not only that, but their ‘Sun on a Beach’ hot sauce goes so well with seafood and will really bring the flavour to your prawn cocktail starters.

Don’t let the tropical vibes fool you. The Aloha 65 bottle is wrapping up warm in its seasonal ski suit bottle wrap so brand mascot Lola really looks the part when she joins you on the slopes. Smooth enough to drink on its own, Aloha 65 is also the perfect cold-weather hip flask tipple.

Get ready for Christmas with Aloha 65, with discounts on 70cl multi-buys, gift sets and, with mini spritz kits for just £10, you can be sure to win your office Secret Santa with these stocking fillers.

You can find Aloha 65 on Amazon and discover the full range at aloha65.com.

Who says après ski can’t be tropical?

The back-story
Conceived and created by British expat barman, Stephen Thorp, at a beach bar in Florida some thirty years ago, the first homemade version of Spirit of Aloha 65 was designed to lure well-known and not so well-known surfers into his beach bar to refresh and revive them after a long day in the surf.   Thirty years or so later, and after many attempts (65 in fact), the first few bottles that met Stephen’s exacting standards were produced and Spirit of Aloha 65 came of age. Turns out, Stephen’s creation was not just a brilliant addition to the post-surf après-sea drinks menu, but was equally at home with the post-piste après-ski crowd. Available in ski and surf label editions.

The blend
Beautifully and naturally crafted, Aloha 65 ticks a lot of boxes: vegan, gluten free, and at under 47kcal per 25ml serve has less calories than an equivalent measure of gin or vodka (50kcal per 25ml serve). It’s made from only fresh ingredients with no added colourants.

So what sort of spirit is it? Well it’s not gin and it’s not vodka, but like those old stalwarts, Aloha 65 starts with a neutral grain spirit base.  However, unlike gin or vodka that an take just a few hours to make through a fire-based distillation process, Aloha 65 takes weeks to make and is made by separately and naturally infusing neutral grain spirit with just six very special raw ingredients including fresh pineapple, lemon, ginger and scotch bonnet chilli.  These ingredients macerate slowly in the neutral grain spirit for up to a month naturally steeping the alcohol with their individual flavours. The separate infusions are then carefully blended together et Aloha! Sunshine in a Bottle.

Its versatility means that it can be enjoyed as a delicious chilled shot, on ice, or a refreshing long-drink, or as the unique heart of a great cocktail. It is proudly all-natural, vegan and has a lower ABV (27%).  One sip and you’ll know what all the fuss I about.  If you’ve never heard of, or believed in, ‘Sunshine at First Sip’, you have now.  Many people seem genuinely surprised that it is still possible to create something quite new and different in the spirits category but Stephen’s years of dreams and hard graft have certainly been worth it.  Trust us – you’re in for a treat.

A brand with a difference
Spirit of Aloha 65 offers the consumer something very different both to look at and to taste.  With its coastal roots, Spirit of Aloha 65, was born of the surf, sun, sand and sea but is equally at home in the mountains and on the slopes. The vintage and retro branding has universal appeal and the branding screams: ‘Life is for living’ and ‘Have fun!’.  ‘Lola’, our iconic surf girl and ‘Al’ her buddy, don’t just surf, they ski!  Of course, they do!  The ski/surf winter bottles are a must this winter to create that lock-down après ski vibe.  Oh, and how many spirit brands do you know that also have a hot sauce?

Integrity
‘Aloha’ isn’t just a friendly greeting, it’s a way of life.  It puts a smile on your face.  Alohans, as we like to call them, live each moment to the full and always bring their A-Game, but with respect for others and their environment.  Aloha 65 is proud to be partnering with Plastic Oceans, donating 5% of its profits to the charity to help preserve the planet and its natural diversity for generations to come.  Aloha 65 is also supporting the promotion of “The Last Glaciers”, a new film about climate change, glaciers and the fate of our planet. Aloha 65 is vegan and made with only natural ingredients.

Aloha Sour

Ingredients:
35ml aloha,
10ml velvet falernum,
10ml cherry brandy,
2 dash cherry bitters,
10ml lemon juice,
egg white

Method
Add all ingredients into a shaker and dry shake (no ice).
Add ice and shake again.
Strain into a coupe.
Garnish with 3 or 4 drops of Angostura bitters and cherry

Available on Amazon.

The UK’s first plant-based recipe box. We Review Grubby.

I find cooking stressful. I also have no time. But I want to eat healthy and I do not want to damage the planet while doing so. Grubby attracted my attention for many reasons. It is plant-based and sustainable. I got sent two kits in impressive recyclable packaging. I hate how some recipe boxes have so much plastic.

The recipe card is so easy to follow. I made a superb mushroom stroganoff in 35 minutes. I think Grubby is fantastic and I cannot recommend it enough. The food is delicious and so easy to make.

Meet Grubby – the UK’s first plant-based recipe kit

Grubby are the UK’s first 100% plant-based recipe box subscription service on a mission to make plant-based cooking more accessible and convenient without costing the earth.

Championing British produce and suppliers, Grubby deliver delicious meals nationwide (excluding Northern Ireland and islands), with all London meals delivered via bicycle in partnership with PedalMe. Available from grubby.co.uk from £26 (£6.50 per meal) for two recipes.

Launched in 2019, Grubby has over 50 flavour packed recipes to choose from. In the box, customers can expect fresh, pre-measured ingredients needed to cook up two or three healthy and delicious, plant-based recipes with, on average, a variety of six or more fresh veggies in each box. Accompanying recipe cards make meat-free cooking simple, with easy to follow steps, cooking times and nutritional information, as well as QR codes to curated Spotify playlists to cook along to whilst prepping. Customers can also expect the occasional freebie, from drinks, desserts and more.

Founder Martin Holden-White comments: “When I first started adventuring into plant-based cooking, I found it really hard to approach. Mainly because I found ingredients hard to source, dishes weren’t filling enough, they lacked flavour and online recipes were hard to follow and full of ads. So with Grubby, I wanted to alleviate the uncertainty and stigmas around vegan cooking and eating and make our recipes accessible, simple, hearty, healthy and most importantly tasty! Grubby is for anyone looking for a little more adventure when it comes to plant-based cooking.”

With sustainability at its core, the packaging is 100% recyclable, compostable, ethically sourced, and produced in the UK in 95% of cases, with intentions to be completely plastic-free by 2023, in line with their efforts to reach B-Corp status. Determined to use ‘pedal power’ wherever possible, all London deliveries are made by bike and they have ambitions for bike deliveries in all major cities across the UK. Their food waste is offset through food waste partners and local food banks to ensure that no grub goes unused.

Passionate about giving back, Grubby donate a meal to a child in poverty for every box delivered through Uganda based charity 1moreChild. In 2020, Grubby also provided over 1,000 meals to London NHS hospitals.

Whilst solely plant-based recipes, Grubby do not see themselves as a ‘just-for-vegans’ box. “We are not preachy about eating solely plant-based. I’m a plant-based part-timer myself, and many of our team and customers do not define themselves as vegan.” says Martin.  “Instead, we want to invite plant curious individuals to give veggie-based cooking a chance with our tasty, quick to prepare meals, which are not only healthy but produced and delivered with sustainability at the core of everything we do.”

How it works:

  1. Choose your recipes & delivery date.

  2. Grubby delivers everything you need.

  3. You cook up delicious plant-based meals. No stress. Skip or cancel anytime.

To see what’s on the menu this week, visit grubby.co.uk

SIMONSTONE HALL HOTEL: A LITTLE PIECE OF HEAVEN IN THE YORKSHIRE DALES

Jane Cable reviews a rather special country house hotel

Sometimes when you’re travelling, quite unexpectedly you come across a real gem of a place that you know you’ll go back to time and again. And that’s what happened when we spent a few nights at Simonstone Hall Hotel near Hawes in the Yorkshire Dales.

Arriving late on a wet afternoon, I have to say the building looked a bit grim from the outside; very grey and mullioned, but the welcome inside was as warm as could be, and our ‘estate room’, while not large, was extremely cosy. The bathroom was state of the art (so much so it had one of those extremely trendy rainfall showers that deluged half the floor), the bed comfortable, and there was proper coffee for the cafetiere. And that view… did I mention the view?

Simonstone still has the feel of a proper country house and we walked past a number of well-furnished living… or should I say drawing… rooms, overlooking the terrace with its rattan furniture and firepit, and perfect for curling up in with a good book or meeting friends for a chat. We walked past them because we’d had a long journey and were heading for the bar, where we received yet another warm welcome and a decent choice of drinks, including some locally brewed draft ale.

We were coming to realise that friendly staff and great customer service are at the heart of everything Simonstone does. You are quickly on first name terms with the people looking after you because they introduce themselves that way, and while everything happens as it should and when it should, there is still a very relaxed feel about the place, something you don’t always associate with a country house hotel. It was clear most of the guests were not on their first visit, and that in itself is always a recommendation.

The food was very good too. There were five or six dishes to choose from for each course and my gluten intolerance was catered for without fuss – there were even delicious warm bread rolls and quality gluten free crackers to accompany the cheese. Unlike a Michelin starred establishment we stayed in later in the week that thought it was OK to serve supermarket sliced GF bread. But I digress… at Simonstone the style falls just on the cheffy side of hearty, and my beetroot and goat cheese starter was absolutely exquisite. Mains were robust and delicious, in particular the Wensleydale beef and Texel lamb. There were some interesting wines on the list too, with bottle prices starting at £22 so no-one was going to feel ripped off.

On our one full day at Simonstone we left the car where it was and walked. There are some wonderful footpaths to follow with steep climbs (optional) and dramatic views (everywhere) so we tramped until we were desperate to take our boots off. Returning to our room mid-afternoon, the only small fly in our ointment was that we’d run out of the excellent coffee. It seemed no sooner than we’d thought it than there was a knock on the door. It was a young lady with a basket over her arm, filled with goodies. We’d run out of coffee? Take two… and some more mineral water. Did we need anything else? Biscuits? Tea?

It kind of summed up Simonstone. The warm generosity of the place, the nothing too much trouble attitude. We’ll certainly be going back.

 

Simonstone Hall Hotel is currently offering autumn and winter breaks and fabulous Christmas and New Year packages. Check them out at https://simonstonehall.com

 

 

 

 

 

Happy Birthday Bob – Living with Alzheimers by Chris Suich

 

Sunday and it’s Bob’s birthday. I have been preparing for a while. What can I do to make it special in his room and something he might recognise as a birthday? He doesn’t recognise me let alone anything else!

The caterpillar cake is a must, we often had one for our boys’ birthdays and for parties of any kind even when they were grown up. Maybe he might have a memory of those days. A ‘Happy Birthday’ balloon . He can read the words even if he doesn’t understand the meaning. I could tie it to his bed and it will look jolly. Obviously chocolate buttons – he associates them with my visits. I break them in half and they melt on his tongue. Lots of cards. Several have already come in the post. I will open them for him and read them to him, coaxing memories of each and every sender. A bottle of Prosecco. He loved it last birthday although I had to watch through a window last time. And,  the best news of all, our eldest son Joe can also come with me for the first time, at the same time. A whole two hours all together. What a bonus!

The morning started with our two friends delivering some gifts. A beautiful soft blanket and a 1970s football sticker book with all references of Arsenal clearly ear-marked with post it notes for me to read and show to him. How unbelievably thoughtful. How kind. Another present arrived on the doorstep a bottle of port. Two kind friends knew it was Bob’s favourite tipple and that I give him some in his beaker sometimes. Then another wonderfully thoughtful gift, a box of hot chocolate sachets. Bob’s favourite hot drink. Do they know how much their kindness buoys me up. I hope so.

Even Joe’s school friend and her little girl write and send a lovely card. Always supporting us and so kind and positive.

I am filled with a strange mixture of joyful anticipation tinged with anxiousness. I so want it to go well. I’m desperate to have a shared moment where he comes back to me. Even for a moment.

I really have thought of everything candles, knife for cake, napkins, cupcakes for the carers, bottle of fizz, presents, cards, chocs and the music playlist.

We have our lateral flow tests and wait 30 minutes. It’ll be ok, I have so many tests every week and a PCR and I’m very careful in my daily life.

Exactly 30 minutes after the negative test we are allowed in. Straight through the corridor to his room. Bob is sat in his chair next to his bed. Quiet, deep in his thoughts.

‘Hello, darling, Happy Birthday.’

‘ Happy Birthday, Dad! ‘

Vacant. This is going to be a bit of a struggle I thought, but I’ll get there by the end of the two hours. He’ll smile, or stare intently at my face or just hold my hands.

Joe will talk to him about Arsenal and he’ll repeat the names of players. I give him the blanket and tuck him in his chair with it. He clutches tightly at it. It’s lovely and soft. That’s a hit, I think.

‘ Hey Bob, look what I’ve got you, a birthday cake’ .
I light the candles and we sing happy birthday. He cannot focus on anything, perhaps he’s overwhelmed. I pick the cake up and put it in his eyeline and we sing again. This time he sees but can’t blow out his candles. We do it for him and clap and cheer.
‘ It’s your birthday Bob, you’re 69 today and it’s a good day because we’ve brought you cake and presents’
‘ Is it? ‘ he replies.
I remind him that I’m Chris and that I’m his wife. I tell him that Joe has come today too and he’s his son. ‘ Are you ?’ he asks.

I get his chocolate buttons and put a few in his mouth. He likes them. His mouth opens again signalling he wants more. I cut the cake. We have a piece each. I cut Bob’s bit into small squares. I tell him it’s birthday cake and it’s delicious. He takes it all on his tongue bit by bit and I put the drink in his beaker and tilt it so he can sip it.

‘ Bubbles’ he exclaims.

I’m so happy he’s remembered the bubbles. He enjoys a full beaker of Prosecco.

Then the cards. He cannot hold them or tear them open so I do that and read each one. The first is from Eddie, our youngest son.

‘ Look Bob, this is a nice card, it has a bear on it and it says Big Bear hugs. It’s from Eddie. He’s your boy and he’s in Australia. He loves you very much and sends you a big kiss’

Suddenly Bob shouted out,  ‘ Come now, come now’ . How amazing, he’s making sense and he wants to see Eddie. I said that we would ring him and he’d see him and talk to him. COVID-19 has made it impossible for our son to get home to see his Dad so this is all we can do.

The next card is from Bob’s brother and he’s sent him some photocopies of some pictures when he was young. How thoughtful. I show Bob and provide the narrative. I place all the cards on his windowsill. The bed is facing the windowsill so Bob will be able to see them from his bed or chair.

‘ Hip, hip, hooray,’ Bob says randomly. I wonder where that’s from and then realise he’s reading one of the cards. On the front it says ‘ Hip, Hip, Hurray, it’s your birthday’.

So I play the music. All picked as ‘our tracks’ or something that Bob loved. The Beach boys, David Bowie, ELO, and lots of Motown. I joke about me always bringing him good music and we have our own private disco. I dance about the room and we laugh and sing. Sometimes Bob calls out randomly. Or he makes sounds like he’s trying to sing. He tells me to ‘ Be careful’ . I tell him I will be. He starts to count, out of sequence, random numbers.

Music is the key that unlocks him. He tries to sit up and opens his mouth for a kiss. I kiss him and put my arms around him. I tell him I love him and he looks at me smiling and says, ‘She’s happy’.

I show him the pictures of us in his memory book.

Then he has us in stitches. ‘ There’s two of them’ he says pointing at the cushion that has a picture of me and Bob on. He’s saying there’s two Chris’s  – me and the one on the cushion. I tell him there’s only one of me! But we all have the giggles. Bob too because he’s joining in with us.

Joe holds his hand. It is a good visit. I think Bob has enjoyed it.

We tidy up and get ready to leave. I kiss him again lots of times and he suddenly says out of nowhere, ‘ You’re my wife. ‘

The tears flow. I can’t believe he’s said it. The carer comes back and my eyes are filled with happy tears.

‘Are you alright?’ she asks.

‘ Yes, I’m just a bit emotional. He’s just said I’m his wife and for that moment he knew me.’

Wonderful memory that will sustain me for a little while.

Happy Birthday, Bob. We had a good afternoon didn’t we?