I’m 59 years and I’ve been doing Sydney workouts for the past 3 years. I just wanted to check where I was with my fitness and I hired a personal trainer to do some tests with me. Lo and behold I have the same fitness level of a young adult in their 20’s. I’m so proud of all the effort I put in my workouts. Some days are tough because I’m tired or busy, but I never miss a workout because today it’s part of who I am. Thanks Sydney for all you do for this community 💪🙏🥵
2 years, that is how long it took me to go from not being able to do split squats to today doing split squats CORRECTLY with 15 pound weights. I was proud of myself the entire way as Sydney says and I feel like that made a big difference in my effort.
This was insane. I had a pretty heavy weekend out with some friends 😅 and I absolutely did not feel like doing this at all. However, I knew I'd feel worse off if I didn't, so I got off my butt and I did, and tbh I'm so glad I did. I worked my absolute hardest today, and I crushed it 💪🏻Thank you, Sydney, as always ❤
I’m not sure what happened here…but I can’t walk up the stairs. It’s fine, I’m fine, everything’s fine! Sydney brought the heat and kept it coming! Loving the music, loving the 60 mins, two times through. It helps me focus on my form. Thank you Sydney, Dustin, and team for all you do!!! 💛
I am absolutely LOVING this 60 second 2 minutes work period!!! You are bringing the fire and I love it!!! I talked a couple girlfriends into doing this whole program and they are loving it too! Thanks a million for helping us all be the best versions of ourselves both physically and mentally!!!
I am back after 2 weeks w my grandchildren,! Hope I can walk tomorrow 😅. Wanted to tel you I went back to a couple classes at the gym after not going for several years- Covid. I was so disappointed they were doing same old routines and too much repetition. You have spoiled me with your challenging and varied workouts. And your positive attitude is a gift you share. Thank you! Thank you!
Those split squats killed me! Buuuut they will improve 😉 This morning I was lacing up and I said, “Tomorrow is rest day so I know today is going to be tough!” and my 10yo son said, “Yeah but one day you will look back and be so amazed that you did it”..and THAT is what this is about for me!
I wouldn't have thought the music change could make such a difference, but I'm loving it! Thanks for continually working to improve this channel, and bringing the heat!
I really appreciate that your workouts are built like a gym workout, utilizing multiple types of equipment and that you tell us what weights your using and talk us through the workout and encourage ways to do progressive overload. I’ve stopped so many other exercise videos 20 seconds in because they are all built with the countdown and absolutely no speaking, difficult to teach form and follow along without looking at the screen when there’s not a word spoken throughout the entire video 😅
I told myself with this program that everytime Sydney goes up in weight I go up in weight, no matter how tired I am. OH BOY is it making a difference! Really enjoying this program so far!
Sidney is incredible! I have tried many workouts on RUclips, she is by far the best energy, explains everything so thoroughly, she is sweet and has the best selection of all types of workouts for all ages and lifestyles. I love her 💕
Good morning, everyone! Be ready for a sweaty challenge 🥵💦! You got this! Thank you so much for this movement session, Sydney ❤️! Such an empowering start to the day 🥰!
Just crushed this workout!! 5 weeks pregnant with baby #3. I have a 3 yr old and 10 month old, I really wasn’t sure if I was going to be able to finish this workout but I did and I’m SO proud of myself 💪🏻
I got displaced from my home for reason I don’t need to disclose and I’ve been gone for 2 days. I normally would have quit all my efforts these past 7-8 days with workout and food too… But I didn’t. I kept eating well and i’m back and going to crush these next two workouts!! 💪🏾
I am super gratefull for those 30min trainings. After having a baby i feel like this is an optimal time for a training for me. Also this is a time when my doughter can watch a vartoon while I exercise :)
Wow! That’s so cool! I’m 66 and have also been doing Sydney for 3 years. I don’t if I’ll ever quit. It’s become such a great way to work out w variety and I don’t have to try and think up exercises. Plus she does so many I NEVER did regularly! Good for you! So proud of you!
STF really is that program I'm always excited to do. I'm a week late and I cant do the 5 workouts per week but I'm doing the best I can to still make an effort and progress my fitness that will fit my life
Loved it. I'm working on endurance, more mentally than physically. I'm dedicated to doing the whole program and not letting life get in the way and deprioritze these workouts. Thank you Sydney.
Progress is definitely the word of the day. Progressively overload, progressively challenging and progressively overload. Sweat was pouring like crazy. Love the challenge. 30 minutes looks easy but it is not. 💕
Good Morning - really like the 60 second work. I am also happy that glute bands & yoga block are being used more. I am working on my back strength. And liked the Good Morning with the weight on my shoulders 😊
I’m 49 years old & have been working out with Sydney for 2 years…I push myself to do these workouts within the week they are intended!! some days are easy some hard, I ALWAYS feel amazing when I’m done!! I am in as good if not better shape than I was when I trained with a professional trainer one on one in my mid-20s! These workouts, Sydney, & this community are now just part of my day & life! My day is incomplete without it! Thank you Sydney and thank you to the community you also serve as my therapy! This community has help me through some tuff times!! I am better mentally, physically, & aesthetically!!♥️💪🏽🏋🏽♀️
I started working out with Sydney in 2020 and it's been the only fitness routine that I have looked forward to doing everyday and been consistent with. Thank you for offering these trainings to the community at no cost and for being there through the workout with us 🎉 #blessedforSydney
Sydney workouts are the BEST. I have been doing these workouts for over one year and totally see the difference in my strength and form. Must say the workout is getting so awesome. The explanation, the music, and Sydney's beautiful personality shine through. Thank you 😍
Very good workout Sydney, enjoying working the gluteis - I am a bit sore but it feels good Thank you so much! Smile and have a great day everyone XOXOXO
Sydney, could you please start putting what workout you use on your Apple Watch in the description? While some are obvious, i.e., cardio, I’d love to know what options you’re picking to record your various workouts and to do it with you. You’re who I always keep coming back to. Thank you ☺️
Crushed it day 8!! I little bit late started STF program this month bcoz I'm working mum now😊.. i try make a time to workout after i finish my work but most the time i get tired already 😅😅.. i try my best to complete the workout but sometime the kids not so helpful 😂.. but i glad i still have encourage to do STF PROGRAM with u coach.. wish me luck to get fit n healthy this year after having my 3 baby on January..😊😊
I, too, am a 58-year-old [with fibromyalgia] and have been working out with Sydney for the past 3 years. I can tell I am stronger and have a better can-do attitude than I did 3 years ago. Thank you for this workout and thank you for that!
Awesome leg day! I’m working on getting my legs stronger. Used heavier weights for the squats and stuck with it. Thanks always for the encouraging words! 💪 😓
I am with my Grandsons watching them while making dinner in the kitchen I did the 30 minutes workout . When I can't go to the gym I come to Sydney. Actually I feel results doing these exercises more than the gym 🏋️♀️ 💪 😅 😊
Thanks Sydney ..i am in my 60 sixty and ok with my fitness but knowing u for almost 10 years and seeing your humble generosity and time is so so encouraging ..keep up your good works to the community hope that it will go in to inspire someone is struggling like me ..but good positive attitude and being kind to oneself is so helpful… …pray for good health health and prosperity to your good self..thanks again .love jes
Loved this! The “please don’t let me down” song was perfect during the second round of glute bridges! I am just getting comfortable doing them with my shoulders on the couch and it’s a game changer!!!! Felt the burn so much more! So during that song I was telling myself to not let myself down and to keep trying and keep pushing!
It's PROGRESSIVE - start with the right mindset and we will all keeping growing stronger, healthier and happier together with Sydney! Love this trainer who always focuses on overall wellbeing, one breath and one step at a time.
Good morning! I woke feeling healthy and ready! This workout didn’t disappoint! I am working on split squats! I will get better! I love the music! ❤❤❤❤❤❤ thank you Sydney
Sweat fest over here in “Strong” Island, New York. I am now getting up before my 5:15 a.m. alarm for Sydney’s workouts. Just a few shorts weeks ago I had no energy and would hit the snooze numerous times and skipped workouts daily. I am getting mentally stronger with each drop of sweat.
That workout💪 The song by Rita Ora playing in the video is perfect. Through your workouts I have learned to love myself in a different way and appreciate my body for what it provides to me.
Sweaty leg day!!! Progressing in my fitness lifestyle!!! I’m working on my hip thrusts on the bench! Did first set on my bench and second on the floor. Happy Wednesday!!!
I never use to like leg /glute days. I infact would skip more often then not but the last two years I gave it my all. I forced myself not to skip. My legs are so strong and I enjoy the leg days now. I can go all the way down for squats and I glute bridge/hip thrusted 40 pounds. The wall sit again I lasted the full minute. I love how I just keep surprising myself and noticing all the changes. I love who i am becoming. It took a while to get here with pregnancies in between over the last 4 years but I'm crushing it and I'll never stop. This is part of my life style now. I never thought I would say that either ❤❤❤
Day 8 done- I loved the music on this session 🎉🎉 - something had clicked and I’m showing up every day however that may look - no judgement just greeting and not leaving 😊
I'm working on standing up after this one! 😂 Definitely feeling stronger. Still working on those Bulgarian split squats. Right now I'm just using body weight but I know I'll get to the point where I'm stable enough to use weights.
Great workout and I'm happy that you guys have been able to introduce copyright music but I found it a little hard to hear Sydney over it at times. Just personal preference but I preferred the more mellow mix that favoured Sydney's voice.
I’m 59 years and I’ve been doing Sydney workouts for the past 3 years. I just wanted to check where I was with my fitness and I hired a personal trainer to do some tests with me. Lo and behold I have the same fitness level of a young adult in their 20’s. I’m so proud of all the effort I put in my workouts. Some days are tough because I’m tired or busy, but I never miss a workout because today it’s part of who I am. Thanks Sydney for all you do for this community 💪🙏🥵
Way to go!!!! I'm 57 And have been doing Sydney's workouts for 3 years also! Glad to hear that! Let's keep rocking like we're 20!!!!
Right behind you at 58 and going strong.
Wow impressive!❤
Amen!!! ❤❤❤
I'm 23 and I hope that when I reach your age, my physical health will be like what it is now or even better, stronger
Love that the workouts are 30-40 minutes.
Longer workouts of 50 minutes take away all the motivation even before I begin!
2 years, that is how long it took me to go from not being able to do split squats to today doing split squats CORRECTLY with 15 pound weights. I was proud of myself the entire way as Sydney says and I feel like that made a big difference in my effort.
Way too go!
That's awesome!
Congrats that's amazing 😃
Congrats Makayla as chose to be part of this great community!🥵🙏💪
I am still struggling with balance in my split squats so usually can't use weights, or maybe 10lbs for a few...
This was insane. I had a pretty heavy weekend out with some friends 😅 and I absolutely did not feel like doing this at all. However, I knew I'd feel worse off if I didn't, so I got off my butt and I did, and tbh I'm so glad I did. I worked my absolute hardest today, and I crushed it 💪🏻Thank you, Sydney, as always ❤
Day 8 done !! 🎉
Day 8 because I promised ❤👏
second time through this program. I LOVE it!!!!
I’m not sure what happened here…but I can’t walk up the stairs. It’s fine, I’m fine, everything’s fine! Sydney brought the heat and kept it coming! Loving the music, loving the 60 mins, two times through. It helps me focus on my form. Thank you Sydney, Dustin, and team for all you do!!! 💛
I am absolutely LOVING this 60 second 2 minutes work period!!! You are bringing the fire and I love it!!! I talked a couple girlfriends into doing this whole program and they are loving it too! Thanks a million for helping us all be the best versions of ourselves both physically and mentally!!!
Totally loving the 60sec thing too 😍🥰!
Me too! I like the longer work periods rather than the shorter ones. Weirdly, it's easier mentally x
@@sarahperkins6209 better mind muscle connection 💪 🙂
@@Elena-px7bj for sure 🥰
I am back after 2 weeks w my grandchildren,! Hope I can walk tomorrow 😅. Wanted to tel you I went back to a couple classes at the gym after not going for several years- Covid. I was so disappointed they were doing same old routines and too much repetition. You have spoiled me with your challenging and varied workouts. And your positive attitude is a gift you share. Thank you! Thank you!
Those split squats killed me! Buuuut they will improve 😉 This morning I was lacing up and I said, “Tomorrow is rest day so I know today is going to be tough!” and my 10yo son said, “Yeah but one day you will look back and be so amazed that you did it”..and THAT is what this is about for me!
It's mid afternoon here and I'm drenched in a bus, going home. Surely will do it in the PM
I did it. It's almost midnight here now 😂
This was so good. So gooooood!
Cannot love this one more!!!! Such a good little spicy leg workout! Needed this one today. Reminds me of my strength.
I wouldn't have thought the music change could make such a difference, but I'm loving it! Thanks for continually working to improve this channel, and bringing the heat!
I really appreciate that your workouts are built like a gym workout, utilizing multiple types of equipment and that you tell us what weights your using and talk us through the workout and encourage ways to do progressive overload. I’ve stopped so many other exercise videos 20 seconds in because they are all built with the countdown and absolutely no speaking, difficult to teach form and follow along without looking at the screen when there’s not a word spoken throughout the entire video 😅
I will NEVER again look at a workout in the description and say, "That doesn't look too bad"!!!!!! I was dying. Thanks for pushing us Sydney!!
I'm 64 and my daughter in law 31...WE did alltogether your Amazing workouts ! Thanks a lot and greetings from France 🐕🐕
Don’t let “quick” and “at home” fool ya. This one had me sore for dayyyyss
im working on get stronger and the range of motion!! (I love you sydney! thank you for your words
I told myself with this program that everytime Sydney goes up in weight I go up in weight, no matter how tired I am. OH BOY is it making a difference! Really enjoying this program so far!
Sidney is incredible! I have tried many workouts on RUclips, she is by far the best energy, explains everything so thoroughly, she is sweet and has the best selection of all types of workouts for all ages and lifestyles. I love her 💕
Good morning, everyone! Be ready for a sweaty challenge 🥵💦! You got this! Thank you so much for this movement session, Sydney ❤️! Such an empowering start to the day 🥰!
Loving these 30 min vids! I actually sweat A LOT more during these than the longer vids! I think it’s because these are shorter but more intense 😊
'You have made it to your cooldown' the best seven words I look forward to every day!!!!
Just crushed this workout!! 5 weeks pregnant with baby #3. I have a 3 yr old and 10 month old, I really wasn’t sure if I was going to be able to finish this workout but I did and I’m SO proud of myself 💪🏻
I'm 4w with baby #1 ❤
@@ana21324 aww congrats! ❤️ I hope you and baby have a safe and healthy pregnancy!
@@julesm8206 same to you!! And let's crush this program :)
I love the music! I wanted to comment on previous videos but I love the new playlists! More fun thru the pain 😅
I love the longer work periods, really feeling the burn!
Good morning! I’d just like u to say that I notice the change of music and love it !
Love the music with words!
🎉🎉🎉🎉🎉what a burn, ❤️🔥❤️🔥❤️🔥❤️🔥,thanks Sydney
I got displaced from my home for reason I don’t need to disclose and I’ve been gone for 2 days. I normally would have quit all my efforts these past 7-8 days with workout and food too… But I didn’t. I kept eating well and i’m back and going to crush these next two workouts!! 💪🏾
Absolutely loving the music! I have been working out with you three years and I never realised what a difference the music can make!
Good morning! Day 8.. let's get this awesome day started 🙏🎉❤
I think I know you😅😅,good to see you here,used to see you in another group that I won't mention ❤
Chris Dumas Morning! Yes let’s crush it! Have a great day!
I am super gratefull for those 30min trainings. After having a baby i feel like this is an optimal time for a training for me. Also this is a time when my doughter can watch a vartoon while I exercise :)
Morning/Evening! Let’s Crush Today’s Workout. I’m so proud of everyone! #YouGotThis🎉
Wow! That’s so cool! I’m 66 and have also been doing Sydney for 3 years. I don’t if I’ll ever quit. It’s become such a great way to work out w variety and I don’t have to try and think up exercises. Plus she does so many I NEVER did regularly! Good for you! So proud of you!
STF really is that program I'm always excited to do. I'm a week late and I cant do the 5 workouts per week but I'm doing the best I can to still make an effort and progress my fitness that will fit my life
Good Morning!!! Let's get it 💪🏾
As Sydney says, breathe don't leave, because I know she kicked my butt yesterday and I'm back!!!! 😂
I used to dread leg day. And while I don't necessarily love it yet... I feel so much stronger and more confident in my ability to crush it!
Let’s go leg day!! ❤
Love the music change up!! Such a good workout 🤛
I am 51 years old and determined to not miss a single Summertime Fine workout. Let’s go, badass queens! 👸
I had to pause multiple times to catch my breath but I’m working on continuing to show up and finish strong every day!
felt so food ! surprised myself doing the split quats with weights ! 💪💪🤗
Loved it. I'm working on endurance, more mentally than physically. I'm dedicated to doing the whole program and not letting life get in the way and deprioritze these workouts. Thank you Sydney.
Quick, sweaty, challenging= Awesome!! 🎉😊
Progress is definitely the word of the day. Progressively overload, progressively challenging and progressively overload. Sweat was pouring like crazy. Love the challenge. 30 minutes looks easy but it is not. 💕
Good Morning - really like the 60 second work. I am also happy that glute bands & yoga block are being used more. I am working on my back strength. And liked the Good Morning with the weight on my shoulders 😊
I’m 49 years old & have been working out with Sydney for 2 years…I push myself to do these workouts within the week they are intended!! some days are easy some hard, I ALWAYS feel amazing when I’m done!! I am in as good if not better shape than I was when I trained with a professional trainer one on one in my mid-20s! These workouts, Sydney, & this community are now just part of my day & life! My day is incomplete without it! Thank you Sydney and thank you to the community you also serve as my therapy! This community has help me through some tuff times!! I am better mentally, physically, & aesthetically!!♥️💪🏽🏋🏽♀️
Day 8…May 24. Feel the burn! Great leg day.
Great leg workout! Thank you! Also, in this vid, your music was SPOT ON!!! LOVED IT!! Make more vids with this type of music. ❤️❤️
I started working out with Sydney in 2020 and it's been the only fitness routine that I have looked forward to doing everyday and been consistent with. Thank you for offering these trainings to the community at no cost and for being there through the workout with us 🎉 #blessedforSydney
Love the formats and length of these workouts! Thank you!
Sydney workouts are the BEST. I have been doing these workouts for over one year and totally see the difference in my strength and form. Must say the workout is getting so awesome. The explanation, the music, and Sydney's beautiful personality shine through. Thank you 😍
Wow!!! If my glutes had been snoozing they are definitely awake now 🥵
I love this! Quick and burn! Thanks again friend ❤
Working to lose the menopause belly 😅
I crushed it! Thanks, Sydney and Dustin, for another awesome workout! 👌 🥵💪❤️😘
Very good workout Sydney, enjoying working the gluteis - I am a bit sore but it feels good Thank you so much! Smile and have a great day everyone XOXOXO
Sydney, could you please start putting what workout you use on your Apple Watch in the description? While some are obvious, i.e., cardio, I’d love to know what options you’re picking to record your various workouts and to do it with you. You’re who I always keep coming back to. Thank you ☺️
Hey! I actually don't track my output calories!
Loving the music and the 60 second work periods! Another great workout in the books!
Crushed it day 8!! I little bit late started STF program this month bcoz I'm working mum now😊.. i try make a time to workout after i finish my work but most the time i get tired already 😅😅.. i try my best to complete the workout but sometime the kids not so helpful 😂.. but i glad i still have encourage to do STF PROGRAM with u coach.. wish me luck to get fit n healthy this year after having my 3 baby on January..😊😊
Working on my breathing and hydration today! Thanks, Sydney!
I needed to use my heavy band during the squat walks because the medium didn't feel challenging enough. OH MY GOSH!!! What a difference 🔥🥺 ❤💪💪
I, too, am a 58-year-old [with fibromyalgia] and have been working out with Sydney for the past 3 years. I can tell I am stronger and have a better can-do attitude than I did 3 years ago. Thank you for this workout and thank you for that!
Wasn’t feeling very strong today but I showed up for myself and just kept moving. Thanks Sydney!
YES!!! WE GONNA BE FIT FOR SUMMER!! 🤩😛🤪😝😝😝😝😝😝💜💕
Awesome leg day! I’m working on getting my legs stronger. Used heavier weights for the squats and stuck with it. Thanks always for the encouraging words! 💪 😓
Crushed it! Thanks Sydney 🙏 loved it 🔥
I am with my Grandsons watching them while making dinner in the kitchen I did the 30 minutes workout . When I can't go to the gym I come to Sydney. Actually I feel results doing these exercises more than the gym 🏋️♀️ 💪 😅 😊
Proud of me for making this work out! Today I am working on loving me❤️❤️❤️❤️
Thanks Sydney ..i am in my 60 sixty and ok with my fitness but knowing u for almost 10 years and seeing your humble generosity and time is so so encouraging ..keep up your good works to the community hope that it will go in to inspire someone is struggling like me ..but good positive attitude and being kind to oneself is so helpful… …pray for good health health and prosperity to your good self..thanks again .love jes
Loved this! The “please don’t let me down” song was perfect during the second round of glute bridges! I am just getting comfortable doing them with my shoulders on the couch and it’s a game changer!!!! Felt the burn so much more! So during that song I was telling myself to not let myself down and to keep trying and keep pushing!
It's PROGRESSIVE - start with the right mindset and we will all keeping growing stronger, healthier and happier together with Sydney! Love this trainer who always focuses on overall wellbeing, one breath and one step at a time.
Working on writing a chapter in a screendance anthology!!!! And doing Summer Time Fine...AGAIN!
Good morning! I woke feeling healthy and ready! This workout didn’t disappoint! I am working on split squats! I will get better! I love the music! ❤❤❤❤❤❤ thank you Sydney
Good morning with a fine workout
Legs on fire
Happy Wednesday everyone 💪🇬🇷💐
Everything felt heavy today but I had Sydney in my head telling me to keep going to the end. Thanks, Sydney!
Love the shorter workouts with the longer work periods. Love the music. Do not love the split squats but am determined to conquer them.
I am so strong!!!!! Hard work & Sydney Cummings is the recipe. Great leg workout ❤❤❤❤
❤ Really enjoyed the music in this one and I didn't even mind the long 2 minute rounds! Feeling strong! 🎉
Sweat fest over here in “Strong” Island, New York. I am now getting up before my 5:15 a.m. alarm for Sydney’s workouts. Just a few shorts weeks ago I had no energy and would hit the snooze numerous times and skipped workouts daily. I am getting mentally stronger with each drop of sweat.
That workout💪 The song by Rita Ora playing in the video is perfect. Through your workouts I have learned to love myself in a different way and appreciate my body for what it provides to me.
Sweaty leg day!!! Progressing in my fitness lifestyle!!! I’m working on my hip thrusts on the bench! Did first set on my bench and second on the floor. Happy Wednesday!!!
Great workout! Working on a positive self image ❤
I never use to like leg /glute days. I infact would skip more often then not but the last two years I gave it my all. I forced myself not to skip. My legs are so strong and I enjoy the leg days now. I can go all the way down for squats and I glute bridge/hip thrusted 40 pounds. The wall sit again I lasted the full minute. I love how I just keep surprising myself and noticing all the changes. I love who i am becoming. It took a while to get here with pregnancies in between over the last 4 years but I'm crushing it and I'll never stop. This is part of my life style now. I never thought I would say that either ❤❤❤
My first leg day since I tore my MCL a year ago!
Day 8 done- I loved the music on this session 🎉🎉 - something had clicked and I’m showing up every day however that may look - no judgement just greeting and not leaving 😊
Amazing leg day everybody have a blessed day
I am working hard on lean body mass! Great workout and even better start to my day!!
Enjoying SummerTime Fine! Missing the stretches shown after the workouts!! Thank you for a great program!
Split squats get me every time. 😮😮 but I love the heel elevated squats!! Can’t wait till July 22!!!!!!!🎉🎉🎉🎉🎉
The play list was 🔥 again this morning. Im loving it.
I'm working on standing up after this one! 😂 Definitely feeling stronger. Still working on those Bulgarian split squats. Right now I'm just using body weight but I know I'll get to the point where I'm stable enough to use weights.
Day 8-✔️ I definitely need to improve my split squats.
WOWOWOWOW! What a killer workout. A SPICY 30minutes🔥🔥🔥
what a workout! never ever underestimate a 30 min workout! Can't wait for FITCATION '23...waiting for the tickets
In Guatemala city we celebrate mothers day!!🎉🎉🎉 so happy mothers day @sydney, thanks a lot for all your work. Receive blessings, You deserve it!
Ooo weee l almost quit halfway but pushed through 💪🏽 Happy Hump Day everyone! 😁
Great workout and I'm happy that you guys have been able to introduce copyright music but I found it a little hard to hear Sydney over it at times. Just personal preference but I preferred the more mellow mix that favoured Sydney's voice.