What are the Benefits of Using a High Frequency Facial Machine?

The skincare industry has evolved greatly with time.  Today men and women are always worried whenever they’re experiencing any skin issues, which makes them look for skin care experts who can help them resolve the issues they are experiencing.  Some of them choose natural therapies, chemicals or products while others decide to use skin care tools and equipment which has been bestowed by technology.  Whichever means that you use you will get the desired results only that the method you use determines how fast you get your results. 

Among the methods used in dealing with different skin issues is the use of a high frequency facial machine which works wonders and provides a solution to a majority of the skin issues.  No matter how effective the facial machine is, not everyone decides to use it for individual reasons.  However, it’s essential for you to find out why using a high frequency facial machine is important and whether you should consider using it at any point in time.

The Benefits of Using High-Frequency Facial Machine

The following are the many benefits of using high frequency facial machine and the reasons why more and more people are considering using them in written different skin issues;

  • Helps in fighting acne

These high frequency facial machines are designed to give your   face very neat and flawless skin.   Acne spots develop due to bacterial growth over that and sebum on the face and the skin pores.  When all these are left unattended, the growth of the bacteria spreads causing the spread of acne.   High frequency facial machines are perfect in fighting acne because they have different massage probes which inhibit the growth of bacteria leaving your skin healthy.

  •  They tighten the pores

The accumulation of dirt, sweat and oil on the pores on your skin becomes bigger and causes damage to your face.  In case you are experiencing saggy skin and have open pores, this is the kind of machine that you should use for your facial treatment.  The machine can be able to tighten the skin pores enabling it to go back to the form it had originally.

  • Fades the wrinkles

Most people who are past their thirties are often looking for anti-aging agents while high frequency facial machines can be effective in making the wrinkles fade.  This is because the High frequency facial machine provides a great massage which tightens the skin and triggers collagen and elastin fibres production.  The fibres are perfect for tightening the skin and making it look young.

  • Removes the dead skin

The high frequency facial machine is a very great skin exfoliator.  This machine clears away the dead and dry skin cells on your face. This makes your skin’s inner glow to be revealed.  Due to the removal of the dead and dry skin, your skin glows and becomes healthier.

  • Reduces the dark circle

Dark circles can be a pain in your throat. Even if you try to look beautiful, the dark circles will be spoilsports.   High frequency facial machine comes with a very tiny spatula that removes his dark circles making them fade away eventually.

  • Promotes the growth of hair

High frequency facial machine comes with five massage probes and one of these probes which are shaped like a comb is designed to work on your hair scalp.  When you massage your scalp with this probe, you get to remove dandruff, improve the circulation of blood and clean the scalp.  This also paves way for thicker and stronger hair.

Should You Use High Frequency Facial Machines?

In case you’ve never used a high frequency facial machine from Beauty Technology, you might think that the high-frequency might be risky to your skin.  Fortunately the use of high frequency facial machines has so many more benefits than you can ever think about.  Therefore in case you’re having any skin issues that can be treated using these machines you should not worry about using them as it will benefit you in many ways.

Why you should signup for a short course on spray tan

If you are thinking about making your mark in the beauty industry by opening or working for a tanning salon then the Adelaide spray tan short course is the right one for you. It is easier to become a certified spray tan artist with the classes offered here and training is offered in an easy and flexible learning way so that you can learn at your own pace.

Adelaide spray tan short courses

There are several spray tan short courses which you can go for. One of these courses is for the beginner spray tan artist. Here you get to learn about the fundamentals of tanning which would include introduction to staining and colorology and the art of spray tanning.  The next step would be to learn about the product care and maintenance. Most of these courses are only for a few hours or so and there are no prerequisites which means you do not need to have studied any courses previously or you do not require any other qualifications for these courses

In order to make the most of your training programs it is recommended that there should always be participation in the one-on-one hands on section which are overseen by the training staff. These one-on-one sessions are important and would be useful in learning the basics of tanning and how to conduct the spray tan in a proper manner.

Once you are done with the online course would be awarded an achievement certificate which would help you find employment in tanning salons or even open up a tanning salon of your own.

Once you are done with the beginners program you might want to go for the master program which is reserved for artists who have been active for at least a year or who have been in business for a year. In the masterclass you would be provided with advanced sunless science and how to improve the business methods in order to increase your profits. You would also be having one-on-one sessions by the training staff. During these sessions your educator will evaluate your skills and also provide your guidance in order to enhance the critical skills.

The masterclass is specially designed for therapists who had done with a level 1 spray tan training. It is perfect and ideal for tan therapists who know how to apply the tan. This second vourse is important if you want to increase your client base and also enhance your business.

Before you select a spray tan short course online, it is important that you have some idea regarding its training schedule and the budget. Make sure that you do not fall prey to a course which charges you a fee which seems too good to be true.  It is important to ensure that each of these sources accredited and which means that it should also be insurable. Keep in mind that all reliable courses carry out an assessment which would comprise of questions which are feasible for each module. Keeping these things and mind allow you to find the right tanning course for yourself.

Things you must think about before selecting a skin cancer clinic in Brisbane

Skin cancer is among the most common types of cancer in Brisbane. This is one of the things that many people do not know, and when they have this skin condition, they think that they are on their own. You need to know that there are so many people out there who are experiencing these issues, and you should seek a skin cancer clinic in Brisbane so that you can get the help you need.

The other thing that many people in Brisbane also think of is that skin cancer can only be found on your face. However, do not be afraid when you find skin cancer on your back or even your upper limbs. This is because they appear in different parts of your body, and you may not know the part of your body that the cancer will appear. 

What should I know about skin cancer?

You must learn several facts about skin cancer. One of the things that you need to know is what causes skin cancer. It is also essential that you learn how to prevent this condition and whether it can be treated or not.

Skin cancer is mainly caused by the ultraviolet rays of the sun. Tanning booths can also cause it, and therefore, you cannot know what specifically causes this type of cancer.

Any person can get skin cancer. However, the most affected people are those that have;

  • Fair skin which freckles easily
  • Hair that is red and eyes that are light-coloured
  • Many moles
  • Those who have spent a lot of time outdoors
  • A family history of the condition
  • Blistering sunburn condition

What should a good skin cancer clinic look like?

The good thing with skin cancer is that you can get treated, but you have to make sure that you have selected the best skin cancer clinic. In Brisbane, there are many clinics that you can visit when you have skin cancer, but you have to make sure that you have selected the best skin cancer clinic. If it is your first time selecting a skin cancer clinic in Brisbane, you may have a tough time identifying the best clinics. This is why you have to find out how a good skin cancer clinic looks like. If you want to find out, we have a few things you can look for before concluding that you have found the best skin cancer clinic.

  • It has doctors who are qualified and experienced

When you are selecting a skin cancer clinic, you have to ensure that you look at the experience and skills that the skin cancer doctors have.  This is because this will determine the results that you need. A good skin cancer clinic will give you good results since they have qualified and experienced doctors.

  • It provides the latest treatment options

It is also essential to look at the treatment options you are provided with by the clinic you select. This is why you have to ensure that you determine whether the treatment options are outdated or the latest. With the advancement in technology, you have to ensure that you have a skin cancer clinic with various latest skin cancer treatments.

  • Latest equipment and tools

Apart from the treatment options, the tools and equipment used in a Brisbane skin cancer clinic you select should be updated.  This is to ensure that the procedures you undergo in these skin cancer clinics in Brisbane are done quickly.  The clinic you select should have tools that can help them correct anything on time if something goes wrong when you are undergoing the procedure.

A buying guide for shower stretchers

Shower stretchers are used by people who have problems when it comes to sitting upright without being helped.  When you want to wash such people, you have to make sure that you support them since it is hard for them to sit upright when you are bathing them. When you have the shower stretcher, you do not have to worry about their sitting posture anymore.

With the shower stretcher, you will always be assured that the people you are taking care of are clean at all times.  Unlike a chair where you have to make sure that you strap the person you are washing, the shower stretcher does that work.  Your loved one can lie as you wash them comfortably without straining or bending. For this reason, things will work out for both of you.  Another good thing about investing in the shower stretcher is that you can use the shower stretcher the same way as you use a changing table.

Questions to ask before you buy a shower stretcher

Whenever you are buying a shower stretcher, there are so many things that you need to think about. If you think that you will have a tough time making your selection, you should answer questions you need to answer before making your purchase. For instance, you have to ask yourself whether the people who will be using the shower stretchers you want to buy can move independently or not. This is to make sure that you buy the shower stretcher right for these people depending on their condition. A person who can move about when they are showering must use a shower stretcher with rails to ensure that they are safe and do not slide or fall out.

Secondly, it’s essential to ask yourself whether the user can transfer independently or not. Some people will have issues transferring independently, while others can do it very comfortably. You have to look for the shower stretchers lowered to a favourable height for those who can transfer easily. The stretcher should be reset to the caregiver’s height after the patient transfers to the shower stretcher. For this reason, you must look at the height adjustability of the shower stretcher that you are buying before you buy yours.

Do you need a wall-mounted or free-standing shower stretcher? It is essential to get the answer to this question before you buy your shower stretcher. This is because you may get confused when making your decision if you do not give this a prior thought. Look at why you should buy each of them and the instances when they should be used before going to the market. 

When you choose a wall-mounted shower stretcher, you need to know that they come in adjustable height and they can be folded onto the wall. This makes them occupy less space as compared to the free-standing shower stretchers. However, they may not be suitable for people who can move about showering since they can fall. Freestanding shower stretchers on the other hand come with extra accessories like wedges and therefore you can use them for shallow bathing.  They tend to occupy more space, but they can be moved from one place to another since they are portable. Also, the rails and bumpers on them make them safe.

Can shower stretcher improve hygiene experience?

The answer to this question is yes.  When you have a bedridden person to take care of, it becomes tough for you to take care of their hygiene needs and most of the time you perform a bed bath which is not that enjoyable. With shower bathing trolleys, you can shower these people without so many struggles, and in fact, they can also do it at times.

What is Schema Therapy and what are its advantages?

People living in Brisbane that feel they are not good enough or don’t feel a sense of belonging are undergoing schemas. Schemas are feelings developed in some individuals as they travel through life.

Traditional therapy may work for some mental health issues but only schema therapy, Brisbane can effectively target the developed schemas.

The simple explanation of Schema Therapy

Schema therapy is a cognitive therapy developed by Dr. Jeff Young to enable patients to understand their feelings and their actions towards their feelings. Negative behaviours and thoughts stemming often from childhood are identified by schema therapy. The identification of these actions and feelings bring about new and positive behaviours and thoughts.

An integrative approach is accomplished by schema therapy. This includes combining interpersonal, cognitive behavioural, psychoanalytic, and experiential therapies into one. The maladaptive behaviours of patients are helped by schema therapy when all other therapy methods fail.

The three stages used by schema therapy to help maladaptive behaviours include:

  • Assessment stage where the interruptions of life are identified.
  • The Experiential stage where the schema therapist and patient work to recognise and understand how daily life is affected by those schemas.
  • The Behavioural stage where ways are determined by the therapist and the patient to achieve positive behavioural goals.

Advantages of Schema Therapy

A variety of mental disorders including personality disorders have been found by numerous studies to benefit from schema therapy. The wide range of symptoms manifested by patients with borderline personality disorder achieved full recovery with the help of schema therapy.

The development of schema therapy was to treat mental disorders that continue to cause problems for some affected individuals that have undergone other forms of therapy.

Some of the mental disorders that studies show is helped by schema therapy include:

  • Personality-related disorders
  • Criminal behaviour
  • Relationship issues
  • Eating disorders
  • Chronic depression
  • Posttraumatic stress
  • Substance abuse
  • Anxiety

Borderline personality disorders have been seen to be effectively addressed by schema therapy. Studies have seen that individuals with borderline personality disorders tend to stick with schema therapy than other forms of therapy treatment.

What makes Schema Therapy effective?

Unmet basic childhood needs such as being loved, sheltered, and safely guided often make them adults that are unable to meet these same needs in their relationships and with themselves.

The adverse experiences during childhood are believed by schema therapy to create maladaptive behaviours. Adults with maladaptive behaviours are likely to feel worthless, show underdeveloped social skills, have a poor sense of judgement, and engage in patterns of destructive behaviour.

The processes used in schema therapies include:

Chair work

Two chairs provided to the patient represent different personalities and emotions. Moving from one chair to another allows the patient to identify the variations in his/her personality and emotions.


The patient is asked to keep a diary of the maladaptive schemas experienced during childhood. Keeping a diary allows patients to identify the emotions associated with their thinking patterns. Writing down their behaviours and feelings helps to determine ways to change negative behavioural and thought processes.

Schema therapy helps people with mental disorders to identify the patterns of behaviour and thoughts that bring on these mental issues. Identifying the origins of unmet needs during childhood helps patients develop a good sense of adequacy and self-worth. We invite you to contact us at Positive Psychology Brisbane to know more about schema therapy.

Understanding remedial massage in Brisbane and how it is helpful

Remedial massage has always been the best way in achieving rehabilitation and managing pain/ injury. This type of massage systematically assesses and treats muscles, ligaments, tendons, and connective tissues of the body. When performed, this massage creates suitable conditions for the body, thereby helping it to return to a normal state.

What is Remedial Massage?

Remedial massage in Brisbane is a therapy that aims to heal injured muscles, knotted, strained or immobile muscles. It’s useful for various conditions that affect the muscles, ligaments, and bones of the body. It can also be used to alleviate pain, stiffness, and inflammation in the body, improving blood circulation. It helps restore elasticity and mobility to the body and relax the muscles of the body. It’s a good technique for treating sports injuries, but it can be useful to everyone.

What is Trigger Point Therapy?

Trigger point therapy is used in remedial massage to treat areas of pain and inflammation in the body. They occur when the nerves, muscles, and connective tissue have become overly stressed or stressed. Trigger points can be very painful as they result in hyperreflexia or having their whole body paralyzed. Trigger points can cause many conditions, including fibromyalgia, chronic headaches, carpal tunnel syndrome, osteoarthritis, menstrual pain, whiplash, migraines, neck pain, and more. Trigger points can be identified and treated by a trained remedial massage therapist using various massage therapy treatments.

One of the most common parts of remedial massage in Brisbane that therapists use is the Swedish massage approach. It focuses on long strokes and gentle pulling movements that increase circulation and improve energy flow in the body. Using a Swedish massage approach helps repair damaged tissue, increase lymphatic circulation, stimulate lymph drainage, eliminate pain, and reduce tension. A therapist who is skilled in the Swedish technique can perform this therapy with minimal discomfort to patients.

Remedial massage in Brisbane is a complementary therapy that aims to heal muscles that are strained, knotted, injured, or immobile. It’s very useful for some conditions that affect the muscles, ligaments, and tendons. It’s often used by people who have had surgery involving the manipulation of the body and limbs – for example, a patient who has had carpal tunnel syndrome. Remedial therapy can also be used in conjunction with chiropractic care to heal sore and stiff muscles.

The exact purpose of remedial massage in Brisbane isn’t clear – it may be used to address any musculoskeletal complaints. Still, it isn’t thought to be designed specifically for anyone’s condition. Instead, it seems to work by helping to restore a client’s posture. This restoration can take the form of a change in how they position themselves, or even in their position when they’re sitting. It may involve soft tissue techniques such as gentle stretches and light muscle stimulation.

The importance of remedial massage therapists in providing this type of physical assessment for patients with musculoskeletal conditions is hard to assess on the floor, such as herniated disks or sprained ankle tendons. The remedial massage therapist is trained to identify and quantify pain and stiffness and use their soft tissue techniques to help strengthen muscles and stretch out tight or injured tissues. Well-trained remedial massage therapists can provide their clients with a full range of treatment options, including pain relief, physiotherapy rehabilitation. Suppose you suffer from an injury or a physical impairment that has resulted in pain, stiffness, or other unwanted symptoms. In that case, it’s worth talking to your doctor about the possibility of a remedial massage therapy session.

How can chiropractic care change your life

Anyone who has undergone a session with a chiropractor is going to be completely enamored about it. They cannot say enough about a chiropractors ability to help resolve chronic pain problems in the safest ways possible.

Those who have received chiropractic care during their lowest, are quick to say that it has completely altered their perception of life.

The following are some of the ways in which Maylands chiropractic care can benefit you.

Reasons for visiting Maylands chiropractic care

If you are somebody who sits hunched in front of a computer for the majority of the day either due to the fact that you are addicted to the screen or use it for work, you might have definitely suffered from backaches.

The reason for this pain is often attributed to the poor posture which can cause subluxation in the spinal discs. When these problems are not addressed immediately it can result in damage to the backbone. It is a known fact that all the nerves in the body pass through the spine and if a disk falls down and presses on the nerve it can cause pain in certain part of the body.

This somehow jams the nervous system and can impair several motor functions. Constricted nerve is not only painful but can cause other health problems too. A chiropractor would make sure that they are able to put the slip disc back in place so that the balance of the nerves can be restored.

Chiropractic care for overall well being

People who visit chiropractors are of the opinion that they feel a general sense of well being after only about two or three sessions. Imagine somebody who has always had a mobility issue. Life is tough and movement is a major problem. With help from a chiropractor they can manage the pain as well as move around with ease. This sudden ability to move gives them immense relief and can be a real stress buster. When they don’t have to worry about their mobility issues, they automatically start sleeping better and feel less anxious. This has a positive impact on their life and they normally feel happy then did it before the treatment.

Help get rid of chronic pain

Somebody who has suffered from pain for a long time would do almost anything to get rid of it. Sometimes over the counter medications or even the more harder drugs fail to provide the relief. Surgery is usually the last resort and one which people are willing to go under. On the other hand the chiropractor makes use of non invasive techniques which can lessen the pain and also help people manage it much better.

Being able to function without the constant pain would not only improve the productivity but also help get rid of the stress. After a session with a chiropractor an individual is bound to feel completely relaxed and rejuvenated.

Make sure that you visit Marslen Chiropractic clinic for a proper session with an experienced chiropractor.

The big deal about apple cider vinegar

You may have heard a great deal about apple cider vinegar. In fact it is the topic of conversation whenever somebody is talking about healthy drink or a weight loss substitute. There is a lot written about ACV and its impact on the body. It is indeed amazing to see all the nutrients and antioxidants present in Apple Cider Vinegar. Plus there is enough research out there which proves that it definitely fulfills on the promise of being a power-packed nutritional drink.

Apple cider vinegar is made from fermented apple juice. Actually what makes it special is the presence of mother. These are strand like structures which you can see floating at the bottom of the bottle. Organic ACV is one which contains mother and is murky in appearance. You would be able to see the particles floating around when you shake the bottle. On the other hand if you see a clear and crystal like golden liquid without any presence of strand like structures you would know that this is not the raw and organic apple cider vinegar.

Nutrients found in apple cider vinegar

  • CoralTree Organics apple cider vinegar Australia is actually acetic acid. The benefits of acetic acid range from lowering blood pressure to reducing inflammation in the body. It can also help keep the sugar from spiking and is effective for people who suffer from type 2 diabetes.
  • It is an antimicrobial. It can help the body get rid of bacteria which are harmful and it is effective for treating fungus, lice, warts and treating some infections. It is also thought to help in reducing acne.
  • It can help lower the blood sugar levels and is indeed helpful for diabetics. It helps increase insulin sensitivity especially while eating meals containing high amount of carbohydrates. It can reduce your blood sugar levels by at least 30 to 40% after you eat around 50 grams of white bread. Also drinking 2 tablespoons before you go to bed can reduce blood sugar levels by 4% in fasting glucose state.
  • It helps in reducing belly fat which is considered to be the most stubborn kind of fat and which does not respond to spot training either. On its own it might not be able to do much for you but when combined with exercise and proper diet it can definitely aid in the weight loss.
  • It can also help by lowering cholesterol and improving heart health. It was found that women who use ACV on their salad as a dressing had lower cholesterol and triglyceride levels. It also reduces blood pressure.

Also it is just not about drinking apple cider vinegar on a daily basis there are other uses for it as well. It can be used to condition your hair. Just adding a little bit of ACV to the final rinse can add shine and luster to your hair. It can help prevent the outbreak of lice in your head too. It is also antifungal and can be used to treat fungus on your finger and toe nails. Make sure you get your hands on that bottle of apple cider vinegar today.

Top things to look for in a tattoo shop

The popularity of tattoos has not waxed and waned as expected. The unique body statement provided by tattoos remains unmatched. The lifetime power of tattoos makes them the best brand to wear on one’s skin.

This makes it imperative to choose the right tattoo shop and artist to do the procedure.

A huge difference when it comes to the quality of work and your experience can be gained with the right tattoo shop. Your search for the perfect tattoo shop becomes possible by considering important factors, to include:

A professional and relaxed air

Your search will always start with an email or phone call. How was the call? Did they sound interested to help you? How did it feel when you went ahead and walked in instead of calling or emailing them? Did you immediately feel comfortable or did the tattoo shop put you on edge? Were they welcoming?

These things might seem small, but they are the best yardstick to measure the way the tattoo shop is run and managed. A tattoo shop that goes out of its way to listen, answers your questions, and tries to know you more are qualities shared by high-quality tattoo shops.

Spic and span shop

Clean and sterile are the environments found in top-level tattoo shops. The importance of cleanliness in tattoo shops can never be stressed enough. Top-quality tattoo shops treat their tools like surgeons or dentists.

This means using only disposable and medical-grade tubes and needles with each client. All of these tools are individually sterilised and packaged for safety. Fresh and disposable ink caps will always be single-used by the shop’s various tattoo artists.

There should be several numbers of disposable gloves for the use of tattoo artists and all the shop’s personnel. This means wearing of gloves in all the tattooing procedures from skin shaving, disinfection, application of ointment, tattooing, and after-care.

After-care procedures should include the safe disposable of needles in proper bins, using medical-grade opticide spray to disinfect everything, and proper disposal of gloves. The best way to ensure the cleanliness of the tattoo shop is to observe everything before making a commitment.

Rapport with the artist

Getting tattooed should be a memorable experience for anyone going for it. Establishing rapport with your tattoo artist is important as tattooing could last a few hours to complete. Taking time to check out the profile of the artist is the smartest way to know more about his/her interests and personality.

Getting along with your artist will not only make the time go faster, but it can also gain you the most amazing experience.

The shop’s vibe

All places give off a particular vibe. Did you feel comfortable and relaxed when you walked in? Do the shop’s walls not only feature flash art but also intricate designs and drawings with amazing colours and lines?

Top-quality tattoo shops always display their expertise to include the use of brilliant colours for a wide range of intricate designs and drawings.

Choosing the right tattoo shop is uncomplicated and easier when you understand the things to look for. The various accomplishments of tattoo shops are one of the best ways to determine their reputation and experience. A tattoo shop that has received awards along with great write-ups is a great sign to watch out for.

Nutritionist in Gold Coast -The benefits of visiting a nutritionist

Have you ever wondered why people want to visit a nutritionist? If you’re one of the people who is always pondering over what you should eat, you do require the services of a dietitian.

 Have all the diets which you have tried failed? Getting things done on your own can be difficult and it’s a challenge which many people face. However a nutritionist in Gold Coast can help.

The following are some of the benefits of visiting a nutritionist. These include:

  • You get a plan which is tailor made for your own nutritional needs. You can only benefit from died if it is designed specifically for you. While a random plan might work you would only see results if it has been suggested by a nutritionist. While you are on the diet they would also make adjustments as you progress on the way.
  • A nutritionist not only helps you lose weight but they can help you with a lot of other issues as well. If you experience poor sleep, acne breakouts, digestive issues, they can help you resolve these problems as well. Sometimes you may suffer from a nutritional deficiency. To ensure that you are healthy, a visit to a registered dietitian can be beneficial.
  • People often turn to food in order to seek comfort. Building a healthy relationship with food is essential if you want to be at a healthy weight. Crash diets may work for the time being, however you may start gaining weight as soon as you stop. Your nutritionist can help you understand that food is supposed to make you feel good about yourself. It’s not about punishing yourself by deprivation. Talking to nutritionist can help you move away from unhealthy eating patterns.
  • A nutritionist can teach you tips and tricks for preparing healthy food. You don’t need to invest expensive meal plans. Instead you can prepare your own meals in the comfort of your home and not worry about breaking the bank.
  • Visiting a nutritionist in Gold Coast can be a source of constant motivation and support. Instead of grating demotivated and abandoning the diet you have the option off consulting with your dietitian. You can rely on them to offer you support during any time you face difficulty why sticking to a diet. Breaking old eating habits can be difficult and it is common for people revert back old habits. The right nutritionist to make sure that they are around to offer you help when required.
  •  Last but not the least, a nutritionist can suggest proper diet plans along with specific exercises. This would in turn be helpful for people who struggle while maintaining a healthy weight. Exercise and diet together can truly help an individual lose weight and keep it off.

Keeping the above mentioned things in mind would help you find the right nutritionist in Gold Coast. Make sure you do proper research before consulting a diet and health nutritionist. Someone who is reliable and who has the necessary experience helping people overcome their eating problems.

Reasons why retirement apartments are essential in Melbourne

Most of the young people have a tough time when they are living with their parents or relatives when they get old. Some of them think that when people get older, they become too much complicated. It becomes tough for these people to live with these older adults, even if they love them. In this case, it is always very essential that you get a retirement apartment before you retire so that you cannot stress up the people who will be taking care of you when you get old.

At times preparing for your retirement will involve setting up some money to use when you retire or even buying a retirement apartment. There are other reasons why people, especially in Melbourne, will decide to purchase retirement apartments. The following are some of the reasons as to why you should also consider buying a retirement apartment in Melbourne.

There are excellent facilities in the apartments.

One of the essential reasons as to why you must have a retirement apartment is that the retirement apartments in Melbourne have excellent facilities. You will have a great time spending your life out of work in facilities such as swimming pools, cafes, restaurants, and even salons.

 They are suitable places to spend time in.

After you retire, it will be tough for you to live the kind of life that you lived with your loved ones. This is because they will be expecting you to do shopping as usual and also do all the good things that you did for them. Life could be a little bit hard for you since you will not be earning as much money as you used to make.  You will always find a very hard time paying the costs that you used to pay for your life to be beautiful. However, in retirement, life will be suitable for you even as you get old. It will not be hard for you to provide for your needs since they will all be catered for. In case you require someone to maintain your apartment, you will not have to pay for the maintenance costs since there will be someone doing it for you.

 You get the opportunity to own another home.

When you buy the retirement apartment in Melbourne, the apartment will belong to you.  You can sell your home if you want, and you can still retain your home and the retirement apartment.  This is an added advantage since you will benefit from having a retirement apartment. When you think you are too old, you can sell your home or even give it to the members of your family. The retirement apartment that you buy too could also be passed on to your loved ones in the will that you write.

It helps you become independent.

When you are living in any retirement apartment, you will be under the control of no one. For this reason, you get to learn how to do a lot of things on your own. This, in return, makes you independent.

You can get the help you need anytime.

The other good thing with retirement apartments is that there are people who will take good care of you. Anytime when you need their assistance, you can get that assistance. This will include bathing, cooking, shopping, medication, and dressing.

5 Signs That You Need An Eye Exam

According to a survey, about 60% of the world’s total population requires vision correction. But luckily for medical science, about 80% of those issues can be completely resolved with proper precaution and care.

Here are some of the signs that might indicate that you need an eye exam;

1. Recurring Headaches

In this modern day and age of technology where most of our time is spent looking at screens, it’s easy to assume that frequent headaches occur due to constant exposure to light from such a short distance. While it might be true, the headaches can also be caused by deterioration of your vision quality over time. If you experience frequent headaches even after getting proper amounts of rest, then it might be your under-stress eyes, trying to tell you that you need an eye exam.  

2. Blurry or Double Vision

If you face difficulty reading a book 25cm away, or have difficulty recognising a friend’s face standing not too far from you, then you might have either near or far sightedness. In either of the conditions, you tend to have a blurry or slightly doubled vision of whatever you’re trying to focus on. And that can indicate that it may be time to get a prescription for your eyes.

3. Strain on the eyes

In some cases, one might not experience disruption of the vision at all. Sometimes it’s as simple as the fact that your eyes get tired a lot faster and easier than they once used to. That is because the muscles in your eyes are trying to work extra hard to give you focused vision. This strain can cause you to squint your eyes while trying to look at a computer screen or while trying to work, and that can result in headaches as well.

4. Sensitivity with shifting light exposures

Sometimes it takes your eyes longer than usual to adjust to sudden light or dark. Because your muscles are already trying to work harder to compensate your loss in vision quality, the sudden exposures can be difficult to adjust with as the muscles are already overworked. This can also indicate corneal abrasion and you should consult an optometrist the first chance you get to prevent further damage.

5. Difficulty seeing at night

If you have experienced disruptions in your vision especially at night, while driving or in dimly lit places, then that might indicate a certain level of night blindness in extreme cases. Sometimes the disruptions tend to seem like halos around lights, floaters or dark spots. All of these things mean that you need to book an appointment with your eye specialist bendigo to prevent further damage.

The Benefits of Infrared Light Therapy for Pain Relief

Infrared light is found in nature in sunlight, and this therapy can be a very effective, inexpensive and safe way to relieve pain caused by a wide range of injuries and conditions that has no unwanted side effects.

Now, you might be wondering about how exposing yourself to a sun ray is safe with all the dangers we know that come from sunburns exposure and things like tanning beds. The rays you should be worried about are UV rays, which can cause serious conditions like skin cancer and eye problems. Infrared light is not the same, and the devices used in infrared light therapy for pain don’t emit UV light or anything else that is dangerous to your body and health. Infrared is a safe form of light that generates heat in the applied spot.

Because of how infrared light is converted and applied to your body, infrared light therapy devices make heat up tissue deep inside the body, reaching internal areas that are aching or wounded better, relieving more pain and also not making your environment hot. Don’t worry –  you won’t be a human A.C. unit when you wear these devices.

The light used in this therapy is infrared light between the wavelengths of 650 and 1300 nm. This allows for a very deep reach of the heat, at a maximum of 6 cm below the skin. It is thanks to this characteristic that infrared light therapy for pain relief is so effective. It can reach sore tissue deeper than any other heat treatment. When your body heats up and your heart rate and circulation increase, which stimulates the healing process in the area by reducing inflammation.

You’ll get quick relief for punctual injuries, but this device also works on slowly reducing chronic pain related to inflammation, even curing it for good in the long-term in some cases. And the increased circulation will make it so that not only the healing will be faster, but you’ll be relieved of your pain for up to 6 hours after this therapy.

Pain Relief from Heat

Infrared light therapy for pain relief is reported by both users and studies to be particularly beneficial to people who suffer from conditions or symptoms like:

  • Arthritis
  • Fibromyalgia
  • Carpal tunnel
  • Recovery from a stroke or a brain injury
  • Recovery from a physical injury.
  • Fractures
  • Muscle pain
  • Joint pain
  • Nerve pain
  • Tendinitis
  • TMJ
  • Neck and back pain.
  • Headaches and the dreaded migraines.

A final benefit of infrared light therapy for pain relief is that you can perform it on yourself with simplicity and it’s not an invasive procedure or something that requires a visit to a clinic or hospital. You can get a recommended model for your particular use and just apply it for an hour a day while you relax. A good infrared light device will be inexpensive, comfortable, the right size and shape for the aching area and simple to use. Flexible design is also recommended as it can be applied to more surfaces and there are some devices that allow you to move around and go about your life as you use them. It is also a great way to complement physical therapy.

The Road Leading to the Fountain of Youth: Just Follow the “4 Ws”

There are skin creams, particularly for women, and testosterone gel for men, liposuction, and of course, plastic surgery. Each is designed to make you look younger. But these cosmetic and unnatural routes not only come with a price tag, there are potential risks, especially with plastic surgery and liposuction. And chances are, after the liposuction, you might revert to those dietary habits that fattened you in the first place.

There’s an easier, natural, safe and inexpensive method that not only benefits your health and boosts your immune system, but can also slow the aging process during your quest for the Fountain of Youth.

What does this simple formula comprise? Water, Walking, Weight Training, Wholesome Foods/Beverages – otherwise known as the “4 Ws to Wellness.” While sufficient sleep, a happy disposition, good genes, low stress and frequently washing hands are other factors for optimal health, the 4 Ws will no doubt improve your figure or physique, but also promote wellness. Just follow these “4 Ws” and you very well could arrive at the Fountain of Youth!

#1 – Water

Among the many ways water enhances health: It keeps you hydrated; energizes you; aids circulation and excretion; alleviates cold/flu symptoms by thinning mucus in the sinuses and chest; and benefits your skin. Your muscles are mostly water, so consuming adequate amounts daily will keep your biceps looking full, especially after working out. So, grab that water bottle or stop at the water fountain regularly – especially before, during and after exercise or sports to prevent dehydration. (Urine color is a reliable gauge if you’re well hydrated. Clear or light yellow urine indicates adequate hydration; dark yellow urine means you need to drink more water). Also, drinking more water between or with meals can prevent overeating as well as reduce body fat.

#2 – Walking

A regular walking program is a non-strenuous weight-bearing activity that strengthens bones (can help ward off osteoporosis), is soft on the joints, aids the heart and lungs, reduces body fat, and relieves stress. In sum, a daily brisk walk or long stroll around the block or high school track is both physically and mentally rewarding. Simple steps to incorporate walking into your day: Take a lunch hour walk instead of sitting at your desk; park your car farther away from work or the mall; and take the stairs instead of the elevator.

#3 – Weight Training

The third “W” – weight training or resistance exercise is perhaps the best route towards feeling and looking younger by strengthening muscles, bones and tendons. Weight training also is a natural way to increase testosterone levels for males, which stimulates greater muscle development and sex drive.

Whether barbells, dumbbells, machines, medicine balls, rubber tubing, bricks, telephone books or soup cans provide the resistance, strengthening and building muscles and building bone density is a priority at almost any age for both males and females for maintaining wellness. Weight training reduces body fat while building lean muscle tissue; enhances your physique or figure (better muscle definition and a sexier appearance); and makes you less susceptible to injury by strengthening muscles, bones and tendons, and, as with walking, will deter osteoporosis. If you’re new to weight training, first get your physician’s OK, then get a book on weight training at the library or bookstore and start lifting! A certified fitness instructor can also help you with proper lifting technique.

#4 – Wholesome Foods/Beverages

Consuming nourishing foods and beverages and following a balanced diet is the fourth path to wellness. Wholesome foods include abundant vitamin and mineral-rich, and high-fiber plant-based foods such as fruits, vegetables, whole grains, beans, nuts and seeds and excellent protein foods such as eggs, fish, meat, cheese and yogurt.

There has been much publicity about the medicinal value of fruits, vegetables, herbs, nuts and seeds, and how their phytochemical and antioxidant compounds fight and inhibit cancer and other diseases, as well as reverse aging. Wholesome beverages include water, as earlier discussed, which is probably the number one health beverage, and other nutritious beverages such as milk (packed with protein, calcium, and vitamins A and D) and plant-based black and green tea (which contain phytochemicals that may prevent heart disease, strokes, and cancer).

Alcoholic plant-based beverages such as red wine and beer also have healthful qualities, but only when accompanied with food and, most importantly, ingested only in moderation (drinking excessive amounts of any alcoholic beverage erases any health benefits). An excessive intake might also lead to alcoholism and deprivation from life’s true happiness. There’s an in-depth understanding of this case, which most of the best rehabs & treatment centers for addiction in the country try to resolve and put on case studies. It’s curable yes, depending on the weight of the case. Well, precaution is always better than cure – always remember that.

Research also shows that tea, red wine and beer also boost bone health, while tea also prevents tooth decay and gum disease. So skip the fast foods, various dietary and performance-enhancing supplements (sports bars, pills, etc.) and vending machine fare if you want to reach the Fountain of Youth. There is no replacement for wholesome foods and beverages.

Well, now that you’ve read this article, you may want to dump the testosterone gel, forget the skin creams and postpone cosmetic surgery. Just make an effort to drink more water, walk more often, lift some weights, and consume more wholesome foods and beverages and you’ll arrive at the Fountain of Youth in glowing health.

How A Good Waiting Room Can Boost Your Practice’s Revenue

There is no worse feeling than being sick and having to wait in an uncomfortable waiting room. At the very least the medical waiting room should have a television set for viewing and magazines and/or books for reading. There should also be a nice, comfortable sofa that one can rest upon while waiting. And if there is no sofa, then certainly comfortable chairs will have to do.

Although this seems like a lot, it is important for the medical business to invest in their customers. Businesses developing a quality medical floor plan design should focus much of their attention on the waiting room. Those patients who are comfortable while waiting in your waiting room, will tend to be repeat customers. And repeat customers, means that they are spending more money in your business, thereby increasing your revenue.

There is nothing better for your business than your patients telling other patients by word of mouth about how comfortable the wait for your services were. Sick patients do not want to feel as if they have been degraded even more so by a professional who is not thinking about their welfare at every step. Your patients will see your waiting room as a place that will hopefully help them feel better or at least more comfortable during their long hours of waiting.

If there is a way that water, juice or coffee can be provided, then this would help as well. Complaining patients in an uncomfortable waiting room make complaining patients in the exam room, which only tends to make the examination process go by slower. Allow your patients to feel better once they have entered your exam room, because the waiting room was so comfortable.

And while these things mentioned above are important, you should have also have pleasant and knowledgeable staff attending to your patients while they are in the waiting room. A pleasant experience in the waiting room, could lead to a pleasant experience in the examination room.

More satisfied patients coming in and going out, leads to more profit for your medical business. Make sure and have the basic necessities for making your patients feel special. They will be appreciative to you and your staff and will spread the word like wildfire that your medical office is one of the best in town when waiting for a doctor to give his services to the patient.

You will notice more patients and your profits for your medical business starting to rise. Also make sure that the patients questions are being answered by your staff. Make sure that your staff checks on patients that seem to have been in the waiting room too long. With a nice television set, magazines and/or books to read, a comfortable couch and chairs, something to drink like water, juice or coffee and professional and friendly staff answering your patients questions and concerns, you will get off to a great start with each of your patients, even before you have had a chance to exam them. Your patients will truly be able to compliment you on how your great waiting room made them feel more comfortable during a time when they came in feeling miserable.

What is beard oil and what’s the damn point?

bearded manWe here are usually a glasses-wearing lot. Am i right? I think i am! Here at online-eye-info.com we are advocates of protecting our eyes in any way we can, and a main source of irritation to those with any problems with their eyes seems to be flakey skin particles getting into our eyes.

This is exacerbated when beards are involved. Beards can be itchy, right? And when you scratch beard, loose hairs and skin particles fly out and into the air, some of which will reach the eye area. Not good for us folks with issues in that department.

Well, we can tell you how to stop the flake for good!

Lots of people have no idea how to keep their beards healthy, and when they google it they stumble across a very unfamiliar term – ‘beard oil’. They have no idea what it is!

To put it simply, it is exactly what it says on the tin: an oil that can be applied to your beard. With these wonderfully moisturizing concoctions, a few small drops are all that is needed to eradicate beard-druff and loose hairs. Woody oak scents like cedarwood and sandalwood are used a lot in beard oil. Why use beard oil you ask?

Well, the reason has many details, most of which we will just give a brief insight to, as it isn’t the area of our speciality. Basically, they usually have two components: a carrier oil and an essential oil.

Carrier Oils

These usually make up the vast majority of the oil itself. Argan oils, jojoba oil, and other nut and fruit based oils are common. The vast majority of them will be all natural and absolutely bursting at the seams with nutrients for the skin underneath your beard, which is often overlooked and forgotten about. It does not have access to as much moisture as the beard takes all of that up, and commonly gets dry and itchy. Using a beard oil will sort you right out in that department.

There are literally LOADS and loads of independent beard oil manufacturers, and most of them sell on Amazon. it is definitely worth having a look at some of the different vendors online, and read up more on the topic, but your eyes are about to get a lot cleaner and less dry and painful!

This is one of those products that are often not mentioned in eye care but can really make a difference if you’re a bearded speccy four eyes 🙂

Why Hiring a Personal Trainer is Essential if Possible

A lot of people feel like they can lose weight on their own, without anyone’s help. While this is an ambitious goal, it’s difficult for most people to achieve. There are a lot of reasons why you should consider hiring a personal trainer. Personal trainers have top-quality experience, and they are a professional and well-qualified individual. They can help you lose weight and keep the weight off. Below, you will find the many reasons why I believe personal trainers are necessary for weight loss. Losing weight is not something that is easy to accomplish on your own, you need to consult with a personal trainer that can show you how to do it professionally, to a standard that is necessary to lose weight.

Personal trainers will help you work out daily

Personal trainers understand exactly how much you need to work out to effectively lose weight. They use websites like Quickeasyfit to learn what is fundamental to weight loss and they pass on this knowledge to their customers. If you have problems working out on a daily basis, a personal trainer can help you improve your goals and get better with your workout efforts. You are never going to be able to lose weight if you do not workout regularly. Regular exercise sessions are necessary to weight loss, be sure to hire a personal trainer because they will finally get you on track with working out and bringing your body to the next level.

Personal trainers will help you develop an effective diet

personal trainerWorking out is not the only thing that you have to do to lose weight. If you work out and you keep the same eating habits that you currently have, you’ll probably just maintain your weight. If you want to lose it, you have to do other things as well. These are things like adjusting your diet so that you have an effective way to lose weight. Your diet needs to consist of low-calorie foods, and you have to stick to this diet like a professional. You can never cut your diet short on any given day and eat cookies or potato chips. It is not something that is going to benefit your weight loss efforts. Eating a proper diet is essential to losing weight quickly and keeping the weight off. Your personal trainer will show you exactly how to do this; it will be easy and straightforward to follow.

Personal trainers will help you stick to your goals

Healthy eating and exercise are the fundamental components for a lot of people’s weight loss strategies. Healthy eating allows you to get your daily amounts of fruits and vegetables, as well as other vital proteins, carbohydrates and healthy fats. The great thing about a personal trainer is that they will motivate you a number of times per week to stick to your goals, and plenty of research has been done to show that those who have a reason to stick to their goals are a lot more likely to in the long term.

How Cardio Improves Your Eyes

You realize that exercise is beneficial for you — for conditioning up or reducing weight, or just for the most part remaining sound and resting easy. You may not know, notwithstanding, that getting a lot of activity additionally may help protect your vision.
A few reviews throughout the most recent ten years have discovered associations between consistent exercise and reducing dangers for a few common eye diseases, for example, waterfalls, wet age-related macular degeneration and glaucoma.
In different cases, a great eating routine and exercise help dodge medical issues that aren’t principally eye-related yet that occasionally harm your eyes (sort two diabetes, for one). On the off chance that you don’t control your diabetes, it some of the time harms the retina’s veins and prompts visual impairment.
Vision issues and eye illness additionally come from hypertension and elevated cholesterol. A solid eating regimen and consistent exercise (rowing machine cardio has been proven to be some of the best exercise for your eyes) are two of the most important steps you can take to bring down those problems.
Ponder focuses on a developing issue
A recent report presents the defense that each of us ought to do as much as we can to keep up eye wellbeing since vision hindrance and visual impairment can truly influence our personal satisfaction.

What would you do?

1. Visit your eye specialist frequently. Work with your eye specialist to timetable checkups consistently or two and ensure you have the correct medicine for your glasses.
2. Make practice a habit. This is particularly critical in light of research from the most recent ten years that shows exercise is related with diminished dangers for certain eye conditions and additionally offering other surprising advantages.

What the exploration says in regards to regular eye maladies and exercise?

Regardless of whether it’s an energetic stroll around your square or a gone through the recreation center or on track, a recent report found that both exercises “might be related to diminished danger of age-related exudative(wet)AMD.” A recent report had comparable discoveries and included that an absence of physical exercise might be related to an expanded danger of getting exudative(wet)AMD.

Wet age-related macular degeneration (AMD). An investigation of around 4,000 more seasoned grown-ups more than 15 years found that the individuals who were dynamic and practiced at least three times each week were less inclined to create exudative (wet) AMD.

Wet AMD builds when undesirable veins become the focal point of the retina and hole blood and liquid into the eye.
Glaucoma. Specialists treat glaucoma by bringing down high intraocular (eye) weight. Inquire about concentrated on youthful grown-ups found that direct power, low-affect practice prompted noteworthy diminishments in eye weight.
The Glaucoma Research Foundation calls for general, continuous exercise, for example, strolling or seeking help lessen eye weight.

Many reviews have taken a gander at the effect of activity on everything from enhancing your psychological well-being to reducing the dangers of sicknesses, and significant malignancy.
It bodes well to work to remain dynamic and get a lot of activity for such a large number of reasons, incorporating the advantages related with eye wellbeing and anticipating eye illness.Customary eye sicknesses screening can help battle this issue.

The Benefits of Essential Oil on the Skin and Eyes

essential oilsThroughout history, essential oils have been used as medication and treatment for different illnesses and conditions. Ancient and earlier civilizations have relied heavily on essential oils as treatment to several conditions. These oils are extracted from plants or its fragrance and usually, these have therapeutic claims. Up to this point, essential oils are being used as an alternative treatment to different conditions and for aesthetic and cosmetic purposes, especially on the skin.

Essential oils which are good for skincare address issues such as acne, skin aging, scars, tightness, as well as skin dryness and oiliness. Essential Oil Sanctuary has a comprehensive list of all essential oils and its uses. Here are some of the best essential oils that are good for the skin (and also your eyes!):


Lavender oil is proven to be one of the best essential oils for the skin. It addresses all skin issues as mentioned above. This essential oil repairs and rejuvenates skin cells andis perfect for all skin types. In addition to the therapeutic effects, the fragrance smells good and helps people relax. They also work great for under eye bags.


This essential oil is specifically beneficial to people with acne and skin oil problems. Geranium oil also helps in tightening the skin, making you look younger and your skin look healthier. This specific essential oil had been used by Ancient Egyptians to promote beautiful and glowing skin, and you can use it for various purposes other than skincare such as hormonal balancing and stress relief.


Rose essential oils have anti bacterial properties that are good in treating acne-prone skin as it neutralizes and wards off bacterial growth in the skin. This essential oil is also good in treating wounds and scars. Rose oil also has many properties such as antidepressant, laxative, antiseptic and antiviral, that make it a healthy treatment to your body.


Coconut is known as the tree of life because it has a myriad of functions and advantages especially for people living in the tropics. Coconut also has benefits for skincare. Coconut oil is used to reduce cellulites and tightens loose skin. This effect can be strengthened if grapefruit essential oil is added to the coconut oil mixture.

Any regular readers will know the benefits of coconut oil for your eyes.


Extracted from the Ylang Ylanf flower, the floral fragrance of this exquisite essential oil will surely relax anyone who uses it. Because of its therapeutic effects, Ylang Ylang essential oil control oil production and is good for people who want to control skin oiliness. Its oil control properties also make it a good treatment for acne breakouts. This essential oil is perfect for people of different skin types as it helps improve skin cells, giving you a healthy glow.

There are many essential oils available in the market, and most of these are bottled and prices vary depending on the type of essential oil. It is good to note that while you can buy anything in the market, these essential oils can be prepared at home as remedy to various skin conditions. There are many instructions and recipes available online when it comes to preparation and extraction of different essential oils. Essential Oil Sanctuary is a good source for people who want to make their own essential oils at home.

How To Find The Best Masticating Juicer?

There are a lot of things that you wanted to do in order to ensure that your body is healthy and strong. You try eating a healthy balanced meal; you also perform outdoor activities and even going out to have a gym. You try sleeping regularly and drink water; you also try to avoid eating unhealthy food such as junk food and soft drinks.

But you wanted to try other forms of mechanism that will help boost your body’s immune system, making sure that your body will remain healthy in the next few years.

This is where you should consider adding masticating juice into your life. Drinking that kind of juice will surely help you get the vitamins and minerals that you need into your body. You don’t have to chew your food anymore when you can just drink it up from a glass.

But you need a masticating juicer for it. There are a lot of different kinds of brand masticating juicer and you are not sure if one of them can help bring out the juices that you need to take. So here are some ideas in order to find the best masticating juicer for you to buy and bring it to your home. Our main resource for all of this was the excellent site Juice The Juice.

  • Go online. Go and do you some research. By doing your homework you will learn more information of the masticating juicer and you can finally have a clear picture of You can finally see what kind of masticating juicer that you would like to have and everything that you need, to know can be found on the internet.
  • Look for prices. Once you have decided on what kind of masticating juicer check for the price, try to see that it is affordable or in your budget range if it is not then at least you have some time to save up when you know how much it will cost you.
  • You can ask outside opinion from your close friends and family. If you are not too sure about it you can always ask help from your friends and family. They will offer suggestions or advice in regards to their own masticating juicer if they have one. With their opinion, you might be considering in buying the same model as them if you have nothing else to choose.

  • You can read some comments or reviews from other people. If you do have a chosen model then you should try and read other people’s comments and review. That way you will know if it is worth it or not. You can even avoid in committing the mistake when you can just read other people’s experience and avoid it as much as possible.
  • Check the function and how it was done. Before making the purchase you have to check if it functions correctly and there’s no flaw.

With these ideas, you can finally have your own masticating juicer sitting on your own kitchen counter. You can freely make you juicers as you please and reap the benefits from eating. You will enjoy that the juicer actually brings out the right nutrients and enzymes without the dangerous of it being eliminated or killed which happens when you use centrifugal juicers.

The best thing about masticating juicers is that they taste better than you expected. And it all thanks to the masticating juicer, and its slow process of squeezing all those delicious juices from it leaving nothing without a trace and when you mix them together you got one health drink in a glass. If you have kids, then they will soon love drinking masticating juicers, it is not disgusting to their taste buds but instead, it will be delicious. By then, they will grow up to healthy and strong through those juices.