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grannyannie 4:18A
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Donkey - Saturday Dec 10, 2016
(Reduction of processed carbs & wishful exercise)
Weight: 150.5

I survived the office Christmas party and still managed a great weigh-in!   I confess that because I have a cold (not to be confused with the sinus infection I was  battling for the last 3 weeks), it was rather easy to limit the eating. Still, mindful eating -- or "responsible eating" as one of my co-workers calls it :-) -- was practiced.

Because of this cold, I woke up early (but so early) so I got up and started my day. I already got my long walk out of the way, and now I'm chilling out until it's time for the Christmas party at church for the Prayer Shawl Ministry I belong to.  I don't know if I should eat now so that I'm not hungry at the party or if I should wait so that I can enjoy some of the food there.  My fear is that it will be cookies -- LOTS of cookies -- and those are one thing where just one won't do.

We're in for a big snow this weekend, and while I dread this, part of me is actually looking forward to the exercise that comes with shoveling.  I'll have to follow up on this statement later this weekend to see if this is still true (LOL)...

Progress as of today: 36 lbs lost so far, only -4.5 lbs to go!

puddles on 12/10/2016:
Your doing good keep it up one day at a time.


Horn_of_plenty on 12/11/2016:
Hi J-Donkey. Congrats on doing well at the office party. Be confident and proud you made the more responsible choices. It isn't easy and I also struggle, big time, with social events and get-togethers. This weekend I thought i was going to do so well on Friday and that it'd be easy to stay within calories, but when there's a huge buffet of food to try - and it's good - it's really hard to stick with only mostly the veggies i brought. But still i did well considering the whole week and that i was able to keep calories more in check by having the veggies there...

Congrats on getting your walk in early. It is nice when we get it done so that we don't even have to think about it for the rest of the day.

You can always have a snack with fiber or protein right before or on the way to the party so that it lasts with you a little bit and takes all hunger off the edge so when you are there it's not as hard to turn things down because you truly don't want much...I agree to cookies just being no good. They don't fill me and i have also a hard time limiting myself to just 1. I typically stay away from desserts.

Good luck with your snow and let us know what happens with Mother Nature. It's cooled down a ton over here in New York City area. In the 30's.


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Donkey - Monday Dec 05, 2016
(Reduction of processed carbs & wishful exercise)
Weight: 153.0

STOP THE PRESSES - Donkey is posting and it's not a weekend!

So I mentioned to my co-workers that the FitBit friend request I received late Friday afternoon had me contemplating all weekend long.  What did this bring about?  3 more friend requests from co-workers!  So I think I may accept these friend requests, but I do not know if I can do challenges.  The one that everyone is focused on is called "The Work Week Hustle" --- to get folks active during the week.  Well, most of us at my job sit on our butts all day in front of the computer, which is great, but I guess the same person was winning the challenges all the time, so 2 more people were added that have very active jobs. 

See?  I'm already over-involved in the challenge and I'm not even signed up!

I started a push-up challenge to give some spice to my December.  So I do 3 sets of 15 reps of push-ups every day in December... Except that these are proper push-ups on the floor.  I stand about 3 feet (1 meter) from the vanity counter in the bathroom and push up against that.  It's supposed to be easier on the back.  Anyway, don't think it's any easier, because my arms and elbows ache quite a bit.

I did this challenge a few years ago (back when I was exercising, etc.) and the results were amazing on the upper body.  So that's why I've added it for this month.

 

Progress as of today: 33.5 lbs lost so far, only -2 lbs to go!

grannyannie on 12/05/2016:
Challenges can be good. I try to challenge myself - heavier dummbells, longer time on cardio etc. Whatever helps. Do it!


hollybelle on 12/06/2016:
Whoa! Go on those push ups! Great job!


Horn_Of_Plenty on 12/06/2016:
Hi J-Donkey Donk! !!!

lol, you can still observe the other fit bit challenge to gain perspective and experience even if you don't partake. don't feel bad. do what makes YOU happy.

as for push-up challenge, well, you know i LOVE pushups. i support that challenge. good idea to do it against the wall...it's still gonna do it's job & get you stronger! nice to see a post from you again today!


innerpeace on 12/06/2016:
I did a few fit bit challenges when I first had my fit bit, but like you I am sitting in front of a computer all day - this makes it difficult to compete in any threatening manner. Oh the push up! I can not count how many of those I have done in my life time, I would be lucky now if I could get up off the ground. This takes me to another article about how a research showed that how you sat and/or got up from the floor would tell how long you would live. Like can you just sit on the floor, without any assistance? Once down there can you get up without any assistance? There were grading factors of if you needed a handle or had to lean on anything for support. But anyway, good luck on your challenge if you accept it and have fun doing push ups!


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Donkey - Saturday Dec 03, 2016
(Reduction of processed carbs & wishful exercise)
Weight: 153.0

Drumroll please.... Yes, I have met my first goal weight and surpassed it by 2 pounds - TA DAH!!!!

Part of it has been a result of being sick.  Not much of an appetite.  On the other hand, being sick, I have had to cut down my walking SIGNIFICANTLY because the cold air is too painful to breathe in.  (Plus, cold air does nothing to help a cough.)  To compromise for the lack of walking, I have been riding the stationary bike more, but somehow I don't believe that is as efficient as walking outside.  I do know that the bike rides do not measure up on my FitBit, so it's harder to measure my progress accurately other than what the scale shows.

Speaking of FitBit, I guess you can do group challenges or something like that? and my co-workers are asking me to join in with them on these challenges.  I have very mixed feelings about doing that.  I went into having a FitBit to do my own thing.  I don't want to be competative with other folks, but then again maybe that would push me out the door more.  Maybe??  Trying to stay away from obsessive compulsive behaviors or any possible triggers -- which is one reason why I weigh in only once a week.

The Christmas parties are already starting:  church ladies for breakfast today, company party this coming up Friday, sandwich party on Dec. 16th, Christmas Eve, Christmas Day, anniversary on the 28th, New Year's Eve, New Year's Day...  oh my!

Progress as of today: 33.5 lbs lost so far, only -2 lbs to go!

grannyannie on 12/04/2016:
Congrats! Well done. Competing with others is good for some, not so good for others. Don't feel pressured to do it if it's not your thing.


Horn_Of_Plenty on 12/05/2016:
Wow how exciting! I am so proud of you!!! You must be really happy to have met your goal ! I would be! It takes pure determination and effort and consistency. You did it!!!! Now do not give into old ways. Keep strong. Keep your donkey head up. And remember that to maintain this weight, it is your choice to choose to do so. Because weight is that annoying variable lol that is always fluctuating!

It’s good that when you were sick you decided not to overexert and continue with the same exercise regimen so that you could allow your body to rest & get well. It can be tough, but I know from experience that when I’m sick, my body demands a lot more rest anyways and it’s almost like no more time can be fit in anyways to exercise between being sick & time spent at work lol…ok, enough on this topic!

If my coworkers were doing a fitbit challenge, I also wouldn’t join I don’t think. First, I do not do a lot of walking. And second, like you, it becomes a major trigger for me too. I like to go at my own pace, not the pace of someone else. So, I understand your thinking completely as I do think me & you think very similarly to each other when it comes to a lot of situations! I do not weight often either as it also is a trigger that I do not need to see all the time since weight fluctuates anyways, so I only weight when feel usually slightly lower or higher…to see if indeed there’s been a change…

Wow…you have this much!? wowwwwww….take it easy and remember that you do not have to stay the latest at these parties, you do not have to eat poorly…you do not have to do anything that you PERSONALLY DO NOT WANT TO DO. Despite the feeling that you need to indulge because others are, or others are asking you to, you only need to do what YOU WANT TO DO. Remember this. You only need to please yourself. You do not have to make poor choices because other people are. Maintain your sense of self. And …. Let the celebrations begin :-D


Horn_Of_Plenty on 12/05/2016:
Lol to your "drumroll please!"


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Donkey - Saturday Nov 26, 2016
(Reduction of processed carbs & wishful exercise)
Weight: 159.0

Well, I didn't do as well as I had hoped.  Up 3.5 pounds over the holiday.  I was completely out of my element, as I was in Las Vegas visiting my brother and his family (delightful SIL and 5 little ones, ages 10 and 5), my folks, and my sister and her husband.

The hardest part is that I'm still sick.  I need an antibiotic but I don't have a doctor, nor do I want to incur the charge that minute clinic or a doctor's visit would cost.  I can't shell out $$ for something that will reconcile itself eventually anyway..

So over vacation I didn't have the energy that I might have had, and I've taken about 2 weeks off from walking so as not to inhale the cold air.  Bottom line is that I have to get back on track if I want results.

*SIGH*

 

 

Progress as of today: 27.5 lbs lost so far, only 4 lbs to go!

Horn_of_plenty on 11/28/2016:
Only get back on track when you are feeling better in terms of exercise. Plenty of times, at least a few!, I have tried a weights session at the gym when i was on the verge of getting better, but then because of the extra gym exertion, i just got sicker after the workouts. So now I skip mostly when i'm sick because it's frustrating to be sicker for longer periods of time - especially when it can be prevented.

Hopefully you have some go-to over the counter medicines that will help you? If your nose is clogged and you are congested, I have found that sinus sprays have done wonders for me - to take at least in the mornings & evenings - and really help with sleep and breathing. For the first time last year, I was sick 2x with a sore throat (and dry cough) caused by sinus congestion and the sprays helped along with an over-the-counter pill mostly for sinus congestion. If your sinuses are not congested, sorry for the long tip on that subject!! !!

Don't be too hard on yourself J-Donk because you are doing everything right. You've worked really hard and given it your ALL and this is now a time of year where you have to make sure to rest also.

I hope you at least enjoyed the "warmer" ? Vegas weather. I've never been & was planning to go last year but canceled the trip because the hotels and flight are expensive from NY and outta my budget for now :-) I have a friend in Miami so i will stay with her for a long weekend in April (also really never partied or stayed in Miami!). Excited for these last trips before my life really changes :-)

Anyways, remember to take care of yourself. Whenever i am giving you tips in particular, i tend to think how i could take the same advice that i'm giving you. Just keep looking up, forward thinking, in a positive way. Of course be in the moment, but in order to continue to progress or maintain a weight, even after you've lost the pounds, you have to continue the habits. This was ALWAYS the hardest part for me. this is the first year i haven't gone back to my own bad habits of weight gain after the newness of the lower weight fades away. but anything is possible. We create our destinies.

feel better & catch up with you soon, either on here or f-b. ;)



Donkey - Saturday Nov 19, 2016
(Reduction of processed carbs & wishful exercise)
Weight: 155.5

Half a pound away from goal... but I'm not very confident that this loss will stick.  I think most of it was due to being sick, although I have not exercised in the last 3 days as to cut down on the stress on my upper respiratory system.  I just didn't think that breathing in cold air would be the best thing for my congested sinuses and lungs.

PLUS Thanksgiving is this coming up week.  The kids and I are flying out to be with my brother and his perfect family, my mother and step-father, and my sister and her husband.  Oh, did I mention that my brother has 5 kids 10 years and 5 years old?  (set of twins and a set of triplets, respectively)  Definitely not a restful holiday, but hope it will be good nonetheless.

Right now, my major concern is trying to stop coughig and clear out my head.  I feel like if I could handle everything if I could just feel better physically, first.

Progress as of today: 31 lbs lost so far, only 0.5 lbs to go!

Horn_of_plenty on 11/21/2016:
Hey J-Donk!

I hope you are feeling a little better today, so sorry you were sick. :-/

I tend to feel stressed at holidays too, and i am not even cooking. I do get stressed worrying about the food options and if i can eat to be full or if there will be "enough veggies" for me....lol....but this year, i'm trying to be more confident and relaxed. I'll help my mom a bit to prepare some of the food...just remember, you can at least make sure to have a lot of veggies on the table...you don't have to prepare the fattiest dishes...and you don't even have to have crazy desserts...even coffee and tea and/or fruit too...and seltzer during the meal can help...try to make sure you have options that don't contribute to weight gain...and enjoy a little also of the dishes you love!

Feel better, JD....and keep your beautiful face and head up! Proud of you so close to the goal. Even if a half pound doesn't stick, it's still really close to the goal and FAR away from your upper number back in April! You rock. stay with it. stick with it. never give up.


hollybelle on 11/25/2016:
Hope you feel better soon. Congratulations on your loss.



Donkey - Saturday Nov 12, 2016
(Reduction of processed carbs & wishful exercise)
Weight: 157.5

No change despite all of my efforts.  Even started jogging again -- something i havve not been able to do for years, due to plantar fasciitis.  So far, no problems and proud of myself but very discouraged that this was not enough to make a difference on the scale.

Donkey is not in a good place right now.  Very discouraged about just about everything:  political, economic, spiritual, physical (go away damn fat!), spiritual - you name it.

If I can be allowed to be political and economic for a moment though:  DO NOT BE FOOLED INTO THINKING THAT NEW BALANCE MAKES THEIR SHOES IN THE U.S.  That is a huge lie to their consumers and insulting to their intelligence.

Progress as of today: 29 lbs lost so far, only 2.5 lbs to go!

Horn_Of_Plenty on 11/14/2016:
Sometimes change is slow. There shouldn’t be a rush. Congrats on jogging again. Try to do it moderately and I think the recommendation is to add up to 10% more each week at most? I will be jogging starting mid-winter. It’s exciting to know I am going to accomplish this feat – scary at the same time though!

Ju – it’s ok to not always feel top of the world. I can down rather too easily for my own liking as well…It doesn’t take much to rip a searing gaping cut thru my own heart as I’m feeling today after yesterday’s rather boring date…I feel like I look one way – decently really pretty I’d say on the outside, but my inside is like the complete opposite. One of those people that on the outside looks so normal and on the inside I am so different compared to the avg woman my age.

It’s sorta difficult at times to socialize when you are like me…anyways, so I’m feeling a bit out of the ordinary and down today as well…I guess I am upset at myself (but no reason to be). Upset because I am different and I know it – and the date kinda made me realize this again, and sometimes it’s hard being so different in a world where everyone likes to be the same. The guy was different too, but not different enough to by my match and same thing for me being his. Ugh!

Thanks for the update on New Balance…it’s hard to find any country that makes anything fully in the US these days…I need to look into a better sneaker soon…! These easy spirit with a foam sole weren’t the best way to go…anyways, J, thank you for listening.

My words to you this morning are to always keep on….and you will feel better. It can be very cyclical and sometimes we are doing well and sometimes it requires some soul searching or more…but don’t give up, because you don’t want to lose all your wonderful gains (weight loss in this case!). You’ve done so well, so do not ever throw the towel in!



Donkey - Saturday Nov 05, 2016
(Reduction of processed carbs & wishful exercise)
Weight: 157.5

Back down to 157.5 and hopefully this time it will stay off.  Rather frustrating to be plateauing already.  Oh and we're already getting food catalogues at work with cookies and candies and cakes and pies --- I'm not sure I'm ready for American Thanksgiving in a few weeks. 

I have one more week of work with the boss.  Then he goes on vacation for a week.  He comes back the week of Thanksgiving but that's when I'll be visiting my brother and his family for a week for Thanksgiving.  I love my family but they totally stress out.  Last year, wine was the answer to that but this year, I'm going in stone-cold sober...

I have not checked on how my wedding rings fit because lately my husband has been driving me absolutely nuts and I'm not feeling quite in the "married mood" at the moment.

Progress as of today: 29 lbs lost so far, only 2.5 lbs to go!

Horn_Of_Plenty on 11/07/2016:
Loved ones can get on our nerves quite easily. but like many people say, we can choose our friends, but family is family. If they stress you, know that it's for a set time and that set time ends when you leave them after the holiday. It's not forever. :)

Smart not to drink. Saves calories. You can fill up on seltzer (sparkling water) or diet soda or tea or anything of the sort. YOu can still keep your mouth busy for low cal. For dessert, you can bring sugar free jelllo and eat a ton. I think i will bring it to Thanksgiving, or, I'll bring a low cal pudding! or both! yes! You just inspired me of what to bring to my own family dinner yay...

Don't let the holiday time be a reason to gain weight. Like i wrote on Puddy's page, plateauing isn't so bad...it's a time to also get used to how to maintain the lower weight you've reached. It's ok. It's a chance to see that the choices you are making work - to keep you at the weight you are now. And if you want to go lower, you may have to change up some things even more or exercise even more. Or, your body just may be adjusting and you may even continue to lose weight without changes, but prob not.

Losing weight is a long process. According to your chart you are just a few lbs short of your goal weight for now...that's awesome.

Try to remember the bigger picture. You have done so well! A true inspiration to us here. It isn't easy to begin again at weightloss, but you did it.

In my life,I've had 2 periods of time where i let myself go...and two periods of time finding my way back. 2nd time of weightloss was much harder than the first. Not because i was older, but bc as we get older life can be more complicated. more things in my opinion can derail us. it's up to us to decide how important health or weight or wellbeing or whatever it may be is in our life.

Weight is a variable based on out choices but also our circumstances. Always know, in the back of your mind, that you have control over this variable. It's by your own actions and thoughts that affect the weight. Of course sometimes life and experiences and other things going on do challenge us a lot in keeping with our weight goals. And that is life :) Don't let life tell you how to live. You are totally in control of your life.

Don't take my comments wrong - they are only the advice i've learned particularly this past year - and they are all advice i do try to follow myself.

Don't ever think that success or maintaining weight is beyond your control, it's not. You can do it.

One thing that helps me maintain the lower weight below 120 and around 115-117 (i'm short!) is that i enjoy being able to find clothes easier and wear more things and having things fit better overall. This is a major inspiration to me to continue my efforts and drive at the gym & to eat lower calories.

I am able to continue with low calories bc i have found substitutes - that i include with meals so i do eat to being well satisfied / full always. Veggies as a main part of my meal. Diet jellos. other protein items...kombucha.

i will say i do spend a lot of $ on my diet. But you don't have to spend the money it's more the time. and after all, tons of the things i buy aren't expensive. if i cooked more, i'd save a lot.

sorry so long...hope it helps you what i'm writing?

but the real truth is TIME. I've invested a TON of time to learning about my body and food and how to feel satisfied. I've researched a lot, too...

So have you. :)


hollybelle on 11/07/2016:
Family can be frustrating. I am not looking forward to cookie/Holiday season ......as you put it on another's diary! Going to try and be realistic.



Donkey - Saturday Oct 29, 2016
(Reduction of processed carbs & wishful exercise)
Weight: 158.5

Up a pound but perhaps last week's weigh-in was a fluke. I'm grateful for what I have.

I'm going to try to focus on drinking more water this week and see if that will help or change things up.

Waiting for some things to resolve themselves.  The really good news this week is that we are getting the shower fixed -- there was a leak in the seal and the wall was getting all soft and moldy! -- and the damage is just limited to the drywall, not the studs or anything else behind the wall.  So while this is not cheap, it is not going to be any more expensive than we had anticipated.  This is a blessing.

In fact, I try to find little blessings throughout the day, starting with my morning walk, to help keep me going.  I'm definitely in a prolonged funk.  Not sure if it's just the seasonal blues or if this is a result of low carbs or not enough calories or just a slump.  I know that whatever it is, I can ride it out -- I really think that most of it is waiting for certain things to resolve themselves, which just takes time.

Progress as of today: 28 lbs lost so far, only 3.5 lbs to go!

trishpiglet3 on 10/29/2016:
As my mum would say, 'Best of British Luck' - although I'm not sure we're that lucky lately so I will just say I'm thinking of you and hoping this lifts and you feel better


Horn_Of_Plenty on 10/31/2016:
i would say look at the overall picture and that picture for you is really good! over 20 lbs lost :) amazing focus! water definitely helps me & helps my skin...really helps when i drink water in the afternoon at work and also at the gym. really flushes things thru...

I sometimes get into a funk also when too low carbs...but one other thing i noticed which is MAJOR...i get into a HUGE slump when i am not sleeping enough. like today...feeling down, but for no good reasons except that my body is a bit tired.

try to get more sleep if that's what you need...

i have noticed a huge impact of sleep on my mood. and i think when i was in school and gained weight at 25-26, it is due more to not sleeping enough and then compensating with eating...before studying....and no gym.

what i'm saying is, when i dont sleep, i am quick to overcompensate with overeating.


Horn_Of_Plenty on 10/31/2016:
and i was using that carb overeating as a way to increase my seratonin or whatever enhances the mood.

try to maybe sleep more.


hollybelle on 11/01/2016:
Hope your things resolve. Regarding the shower fix.......I feel your pain.......we had a major repair of our upstairs shower. It was leaking thru the kitchen ceiling. The first crew didn't fix it. Said it was the grout cracking in the shower floor. Re-grouted it. Didn't work. Was the water barrier under the tile and grout in the shower floor, second crew said. Second crew said would have to tear out all the tiled shower walls and redo. We said NO, just the bottom two rows of tile and redo the floor. They said OK, but wouldn't guarantee it. We asked some very pointed questions and they agreed it would probably work. Cost less than half original estimate and so far is OK.



Donkey - Saturday Oct 22, 2016
(Reduction of processed carbs & wishful exercise)
Weight: 157.5

Still very stressed out about many things in life:  husband's health, money (our house, my job, his job) -- thank the Lord I don't have to worry much about my kids, my workload or my own health!  (See, it could always be worse.  I just have to get through this trying time, one day at a time.)

I went to a dinner party last Sunday night with my church ladies.  I was going to bring a bottle of red wine, but then decided not to, since I didn't want it to put anyone into an uncomfortable position -- especially my hostess, who I don't know very well.  So when I got there, there was white wine, so it was going to be "that kind" of a party, but not that many people drank alcohol.  I know I didn't.

Right now, for me and where I'm at, it's best that I stay away from alcohol.

Progress as of today: 29 lbs lost so far, only 2.5 lbs to go!

trishpiglet3 on 10/22/2016:
Alcohol can be a tricky one. I haven't drunk alcohol for a long time and find it not exactly strange that others do but like something that I no longer relate to. The UK has a large culture centred around pubs and drinking such that getting drunk is almost normalised.

You are so thoughtful for not wanting to put anyone into an uncomfortable position!

One of the things I advise my stop smoking clients is to stay away from alcohol for a bit, at least until they are more confident that they will not smoke. I could speak similarly re my own (previous) drinking and eating things I shouldn't - if I had a drink at a party then I'd be much less likely to exert self-control at the buffet.

Love, peace and power to you!


Horn_of_plenty on 10/25/2016:
yes, i think the wine and alcohol can only hurt you right now with what's going on with you. Stay strong Ju. Be proud of yourself for all you have done & accomplished. Are you getting depressed? can it be something having to do with your diet or weightloss?

Please try to stay strong. It sounds to me like for some reason you are being so hard on yourself at this moment. Stay strong and you will get thru Ju.



Donkey - Sunday Oct 16, 2016
(Reduction of processed carbs & wishful exercise)
Weight: 159.5

27 pound off and I certainly did work for it.  Lowered my carb intake and ate the vegetables and fruits.  Very happy with the results, but wonder if my mood didn't suffer a little bit for it.  Hard to say, because I've had a couple of clients that did some really unreasonable things and my boss was of no help to me whatsoever in keeping the lines of communication open and CLEAR between our office and the clients.

So maybe it was the low-carbing, but maybe it was just me being justifiably honked off. 

Grateful for warmer weather this week, only in that it will make morning walking easier (somewhat).

Engagement ring fits tightly on the finger, and the wedding ring is almost on all the way, but would still be impossibly tight to wear all day even if it did fit all the way down the finger at this point.

Progress as of today: 27 lbs lost so far, only 4.5 lbs to go!

puddles on 10/16/2016:
Congrats great accomplishment. Soon that wedding band will fit. My rings are getting too loose find that I have to make sure I take them off before my shower because they slip off too easily with the soap. Keep it up and have a great week.


hollybelle on 10/17/2016:
Great work Donk!


Horn_Of_Plenty on 10/17/2016:
Hi J Donkey! Congrats on your loss. You did it yourself with your own efforts and it truly is something you can maintain and be so proud of. I know the determination it takes to lose weight and the focus it can require. But also it gets easier as we learn ways to feel full and in general feel content with life to help us maintain that lower weight with less complexity. As we learn what we can eat and ways to feel full still, weight loss will become maintenance and surely a way of life and fitting into our lifestyles because we have learned to live in a way that includes a way to maintain the lower weight! Hope you understand what I’m saying? No. Your weight loss was YOUR DOING. Please don’t let anyone or thing else take the credit !!!

Be proud of yourself. You did this. Remember how you did it. Keep in line with how you did it…so you can maintain what you accomplished with your own efforts and nobody else’s. It’s YOUR doing. YOU are in charge of YOU. You have the POWER to make change in YOUR life. YOU. I support you 100%.

Yes…we have really nice late summer temps going on right now also this week! So cool! And really great that I’ll be in Texas soon and continue the warm weather just awhile longer even.!

The rings will fit…keep up the good work. You are doing wonderfully. Remember to give yourself the credit. Realize you are worth it.



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