Mission Accomplished
Ok, before I continue I will give you a clinical before and after - probably the most honest before and after photo you will ever see, only moderate tanning, the same pose in the same place, same camera, lighting and angle here it is -
A few highlights from the final stats –
Weight: 195.7 down from 229.5 for a total of 33.8 pounds of weight loss.
Bodyfat %: 18.8 down from 29.8
Waist: -4.75 Inches
What I think tells an even greater story than the weight loss is the fitness profile that Brian administered before and after. The profile includes 12 fitness measurements and I improved in every single category, most of the improvements were dramatic.
To give you an idea how much, my total fitness score (a compilation of the other 11 fitness measurements) went from 34 out of 100 (Needs work) to 60 out of 100 (Fit). Think about that – I went from a political correct description of “Needs Work” i.e. fat and out of shape to “Fit”. That is astonishing – I basically erased 10 years of overeating and a sedentary lifestyle in 12 weeks.
Full Fitness Profile
Obviously, I am thrilled with the results what they do is quantify what I have known for sometime – I feel great!! And keep in mind I only worked out 90 minutes per week, ate a reasonable diet and took a week long vacation during the program.
I am not genetically gifted or blessed with amazing willpower, if I was, I would never of spent the last decade sliding down the fitness slope at an above average rate. I am just lucky enough to have met Brian Gatewood at time when I knew I had to do something. I checked my skepticism at the door and thought anything is better than nothing. I assumed the Strength Fitness program of short workouts with lighter weight would improve fitness but I doubted that the results would be optimal – After all more is better right?
More is not better – Brian has spent his entire career identifying the optimal time and effort that you need to put forth to obtain optimal results and as unbelievable as it sounds 90 well planned, orchestrated and intense minutes is all it takes.
The Future
I am going to continue working with Strength Fitness. In the next 12 weeks I hope to lose another 10 or so pounds and move from the “Fit” category to the top category “Excellent”. I will continue to follow the diet and exercise learning’s for the rest of my life.
Final Thought
Like a lot of people, previously, I assumed that I knew what I needed to know to get in shape. It’s common sense right? Just eat a lot less and exercise a lot more. Well, I didn’t have the willpower to eat a lot less for any length of time and I didn’t have the time to spend 10 or more hours a week in the gym. Now I know everything I thought I knew was wrong. That approach may produce results but at what cost?
The typical approach to exercise in this country only works for a small percentage of the population. It doesn’t have to be that way, I am proof - it doesn’t have to be hard to get in shape, feel and look your best.
Vacation and Weight Loss
Week 10
It has been a while since my last post and I have a lot to report. First, the steady progression of weight loss continues. I weighed in at 202.5 on March 9th – the end of week 10. The weekend that followed I made a trip to Iowa to visit parents. I had not seen any of my family or friends back in Iowa since I had started the program. The comments heard by both my wife (week 10 of her own program with Strength Fitness) and myself were uplifting to say the least.
“Wow – you have lost weight” was typical but the bigger compliment may have come in the form of age based compliments – a lot of people stated that we both looked younger. I know that I feel younger and maybe that is being projected, I am not certain, I just know that was a common perception and that feels good. By far the biggest reaction came from my mother. She actually got teary eyed and stated “you look like my little boy again”. Ok, my mom is a little dramatic but that was a huge reaction regardless.
It really made me think, did I look that bad before? I guess I cannot worry about before – cannot change before, all I can do is focus on right now and right now, I feel great.
Vacation
Week 11 was the biggest test of the program to date. We had a scheduled a mini-vacation right smack in the 11th week of my fitness revolution but that is real life. We left Crystal Lake on Tuesday after work and headed south en route to Memphis, Tennessee, home of world famous barbeque, for a night. Then on to Hot Springs, Arkansas, home of tons of southern fried food, for 3 nights.
I knew before hand that I would probably miss a workout or 2 depending on what facilities were available. I was right, I got in 2 workouts and missed 2 (one cardio and one weight workout). I was able to use a some sort of all-in-one weight machine in a hotel fitness center to complete one weight workout. It may sound like drudgery to workout on vacation but 15 minute workouts are hard to complain about. Plus, this was a driving trip – lots of hours behind the wheel, so it felt good to get the heart pumping.
Of course, the biggest challenge wasn’t the finding time for exercise but sticking to some semblance of a reasonable diet. I knew I would probably “cheat” a little and I was ok with that, I just didn’t want to go way overboard.
My strategy was to keep breakfast light, keep snacks to minimum and exercise a little portion control the rest of the day. You know the 12 ounce fillet instead of the 24 ounce t-bone. I managed to keep my approximated calories near my target zone – a little over a couple of days but not too bad. I still sampled the local cuisine, ate until I was stuffed and had a great time.
It worked, I do not have an official weigh-in on the strength fitness scale for week 11 but when I got home, according to my home scale, I was down 2 more pounds. Absolutely amazing, I didn’t feel like I had deprived myself in anyway shape or form. I had a great vacation, hardly thought about my diet or the exercise plan.
If I can continue to loose weight while on the road on know that maintenance once I reach my goal weight will not be an issue. This is truly a “lifestyle”.
Up next is my final weigh-in and post program evaluation , and of course, the requisite after pictures. I cannot wait to post those – the before pictures look more and more unflattering as I continue to see improvement. It will be nice to post the current physique.
207 and 204.5
207 and 204.5
I have weighed in 2 times since I last posted and the march towards my ideal weight continues. Both weigh-ins showed a steady decline. 200 pounds (10 pounds better than my goal) is now very much in sight. I wonder if I will be able to dunk a basketball again?
The workouts have continued to get easier as I have completely adjusted to the intensity of the Strength Fitness routine. Plus, Brian has a new line of Nautilus equipment. The old equipment was great but the new line is definitely an improvement. The switch adds a some variety and the additional equipment gives Brian more options for each routine.
Vacation is on the HorizonI am going to put the program to ultimate “this is a lifestyle not a diet” test. Next Tuesday, I will be leaving for a one-week vacation - I will miss a couple of workouts but the big question is can I control my diet on the road? I think I can, I will deviate a little from the plan after - all vacation is a treat.
The planI will have to be creative to find a place to get in a couple of cardio workouts so that week is not completely lost. I can do wind sprints if no equipment is available at the hotels – the beauty of the short workouts is that it won’t interfere with vacation plans, 15 minutes and done.
As for the diet, I am going to plan to eat at the high end of my target calories while on vacation - I have been at the low end or below target nearly every day of the plan so far. By planning to eat at the high end I will be consuming as much as an extra 1000 calories. That leaves room to enjoy the calories that frequent eating out will result in. I may even add in an extra “free day”, I am just going to go with the flow. I do not expect to lose weight on vacation but if I can hold the line it will prove to me that once I achieve my ideal weight, I should have no problem maintaining it.
I will post my last pre-vacation weigh-in (Friday) and my first post-vacation weigh-in so everyone will know how well I did.
Goal !!
On Friday I weighed in at 209. 210 was my original 12-week goal so I am 5 weeks early. I guess I had better revise my goal - how about Mr. Universe? Ok, that may be a little much but 200 is definitely in range.
BTW – I have not weighed less than 210 in 6 or 7 years. If I do make it to 200 it will be the first time I have been that light since my junior year of high school – 1989.
Video Star
The Northwest Herald interviewed Brian Gatewood for a video article. They also filmed one of my workouts and interviewed me afterwards. Here is a link to the article -
http://www.nwherald.com/multimedia/video/20070108strengthfitness/
½ Way home
I have completed 6 weeks! Just a month and a half I am taking stock at the half-way point, here is what I have accomplished - I am down 16.5 pounds. That is only 3 pounds from my 12 week goal –I am going to blow that goal away. I feel stronger, more energetic and just plain healthier. The transformation at the half way point is already amazing.
The WorkI have not gone over my target calories even once. Of course I pig out on my free day but that is included in the program by design. I have not missed a single workout and every workout has felt valuable.
Why This WorksWhy is this working so much better than any previous attempt to get healthy and lose weight? The answer is simple - Strength Fitness. Brain designed a program that is almost impossible to cheat on. The brief workouts, 15 minutes each, always fit into your schedule and as Brian, predicted the daily workouts keep the program top of mind helping to keep you motivated on your diet. Also, I am accountable to someone other than myself. I literally feel obligated to succeed.
Brian is there for every strength workout and he varies the exercises and increases the weights making certain each and every session provides optimal benefit. I do my cardio at home so there is no excuse to miss a workout.
Brian does not micromanage my diet – he gave me a calorie target based on a metacheck analysis. He provided some basic portion size advice and recommended frequent small balanced meals. He likes the approach of Bill Phillips,
Body For Life author and recommended his approach if I need additional diet information.
He broke it down to the basics and made it very simple. To loose a pound of fat you have to take in 3500 calories less than you burn. Figure out what you burn each day, determine your 12 week goal and it is easy to figure out what the calorie deficit needs to be to get you there.
At 6 weeks, this is the longest, I have ever stuck with a “diet”. Actually, this sounds cliché, but it is the truth - it isn’t a diet, it’s a lifestyle. After my 12 weeks are over, I will consume more daily calories but I will continue to apply these leanings to my diet. I will never go back to systematically over-eating. I will eat healthier forever and surprisingly, I enjoy it.
I cannot wait to see what the next 6 weeks brings and I will continue to post at least weekly to update the results.
The fountain of Youth
As of my last official weigh-in, I was down another 2 ½ pounds for a total of 14 pounds in 5 weeks. I am now close to my “normal” weight of 5 years ago.
I have previously posted about how before I started the program with Strength Fitness. I was feeling my age, or I should say I was feeling worse than my age. At 35, I really didn ’t think I should be feeling as if I had declined so much, but boy I sure did. My back ached, my energy was low, and I was uninterested in a lot of activities that I used to enjoy. I simply figured that I was getting older and I had been particularly hard on my body so this was what I had to live with. The scariest thought was that it was going to continue to get worse.
I was wrong. Sure, I was getting older but 35 shouldn’t feel noticeable different than 30. I wasn’t getting old at some accelerated rate like a character in a bad sci-fi movie, I was simply getting fat and out of shape. I am now down to what my weight was at 30 and you know what? – I feel about like I did at 30. It is as if I have rolled back the clock 5 years in 5 weeks. Also remember that all of the wieght loss doesn't begin to account for strength gains. I am considerably stronger than I was only 5 weeks ago - and that makes everything easier.
That sounds like an unbelievable claim but it could not be truer. My back feels better, energy is through the roof and confidence is better – I feel better when I look in a mirror. I have actually reached what would have been my ultimate goal before I started working out at Strength
Fitness.
All I really wanted was to get back to what I thought was my “normal” weight and fit into my clothes. Now that I am here - there is no reason to settle. If I can drop 14 pounds in 5 weeks why not get into great shape? I want to feel like I did at 25. I want to be in the best shape of my life.
These are thoughts that I had given up on – I have a real life with a family and job. I didn’t
think that it was realistic to think that I could actually get into great shape – reasonable shape – sure; great shape, no way. Well now I would say that I am in reasonable shape, quite an accomplishment when you think I started unquestionably out of shape 5 weeks ago.
I know that I can do it and it only takes a little guidance, knowledge, discipline and 90
minutes a week!! I have 6 1/2 more weeks on this program and if progress continues at the same pace, I should be in the best shape I have been in since my early twenties and the lightest I have been since high school.
All of that in 12 weeks – I wouldn’t have believed it if someone else told me that it could be done. Not unless they were going to send me to live in a boot camp. I am doing it and I know that
anyone can do it with the right information and guidance. 12 weeks can be life changing – heck, 5 weeks has been life changing. I cannot wait to see what the next 7 weeks bring.
What can you do in 15 minutes?
On Monday of week 5 Brain changed up my routine. As I have mentioned previously Strength Fitness specializes in high intensity short sessions – either 15 or 30 minutes. My sessions have been only 15 minutes since atarting this 12 week program. However, up until now my sessions have concentrated on either upper or lower body.
On Monday, Brain lead me through a full body workout in 15 minutes. Until you try it yourself it sounds impossible to think that 15 minutes could be long enough for an effective full body workout but I am hear to tell you at the end of the session - I had nothing left and I cannot imagine a more effective workout. I will post at the end of this week to update progress, we will see how the results compare for the with the new routine.
1.5 Closer
I am posting a little late as I am actually writing this on Tuesday of week 5 but I wanted to give my week 4 final update. I weighed in down another pound and a half. That brings my 4-week total to 11.5 pounds - not bad for 6 hours total in the gym, nearly 2 pounds per hour of effort. 1.5 pounds is the least of any weekly losses but the weight loss is showing more than ever. Muscle gain will not be determined until a post evaluation and I am certain that I have also gained muscle.
The diet has gotten to be routine - eaten reasonably and recording the meals has become habit. That of course is exactly the goal. By the end of 12 weeks, I am certain that I will have permanently changed my eating habits.
10 Pounds Down
Friday was weigh in day number 3. I am down 10 pounds! That is 10 pounds in 3 weeks!
10 pounds, 3 weeks am I starving? No! Am I working out constantly? No – only 90 minutes a week. Is this lifestyle change sustainable? You bet. Rewards include wearing pants that I have not worn in 2 and 3 years. It is like getting a whole new wardrobe.
The diet has been relatively easy to stick to. I was actually coming a little under my target calories on a consistent basis. I should consume between 1800 and 2200 calories each day and I was ending up only consuming around 1300 – 1400 calories per day.
Brian, the guiding force behind the fitness revolution, has made some diet suggestions to curb the minor hunger complaints I have had. The main one being that I get pretty hungry at work. On Monday, I ran down my typical breakfast for Brian - oatmeal and a banana and instantly he identified an issue. No fat or protein in that meal leaving me to burn off breakfast too fast and end up hungry by mid day. I made an adjustment, when at work I eat a protein bar as opposed to the banana. Now I am consuming the identical number of calories for breakfast but it is sticking with me much longer.
Also, I am making an effort to consume the between meal snacks that I was often missing. This has increased my typical daily total to around 1800 calories. This change has made me feel comfortably full at all times. I made that adjustment on Tuesday and still ended the week down 3 pounds so it certainly
didn’t slow progress.
The WorkoutsThe workouts are still extremely difficult but I think I am getting used to the effort. Brian ups the weight a little at a time at every opportunity forcing maximum effort on every set. But I think I am getting used to putting forth max effort – at least somewhat.
The upper body workout is actually kinda enjoyable. I think my overall fitness level has improved to the point that while the muscles are screaming with pain towards the end of each set, I am not completely wiped out by the effort of the upper body workout. The lower body workout however, still totally wipes me out – I am sure that is due to effort involving the larger muscles.
Yet even after the lower body workout I recover quickly. The brevity of workout seems to help with that. So there it is - 15 minuets in and out, wiped out for 20 minutes or so afterwards on leg days but other than that no lingering effects, I just get on with my life.
And now my life involves a weekend and a free day - bring on the deep dish pizza.
Week 2 - In the bag
7 Pounds DownAs I write this it is day one of week 3. I feel like I am firmly “in the groove” and starting to see results. I weighed in on Friday and I am down 7 pounds. That’s 7 pounds in only 2 weeks. Nothing is more motivating than results.
I’m Gonna be on TVOr at least a video on the web, my second week on the program included some intense workouts including one that was filmed by the Northwest Herald. The Northwest Herald is working on a fitness article and interviewed Brian - the interview is going to be part of a print article and a video that I assume will be on the Herald website. They wanted to see Brian work with a client so they filmed my Friday workout (legs and abs). I was also briefly interviewed. As soon as I have a link to the video I will post it. It was fun being filmed – I am certain that it was even further motivation and I can use extra motivation on leg days.
Fantastic Free DayI finished off the week with a much deserved free day - I ate a ridiculous amount of cheese and watched the Bears when in Overtime. It was quite possibly the perfect day. I am on pace to exceed my weight lose goals and I feel great; I am ready to continue the transformation.
The Weekend
I made it thorough my first weekend on the program unscathed. This is more of an accomplishment than it sounds like being that I went out of town for the weekend.
Starting Friday afternoon, after a rigorous upper body workout I headed with my wife and kid north to Wisconsin where we stayed in a gorgeous retreat -www.micasasucasaretreat.com. Friday night, thanks to my forward thinking wife, we grilled food that we packed from home. A delicious supper of grilled salmon, baked potato and fresh salad made it easy to watch our calories and still feel like we were on vacation.
Saturday was our off day – the Strength Fitness program that we are following gives you one “free day” per week. On this day you can eat whatever, whenever without guilt. Just eat it and worry about the calories again tomorrow. And we did – a big traditional breakfast with eggs, sausage, etc. We snacked on Wisconsin cheese throughout the day and went out for dinner. I had a prime rib dinner (and felt absolutly no guilt).
Sunday it was back on the program. It was easy to fall to right back into step after the first “free day”. I think it really helped to have one day to take care of any cravings that were starting to crop up.
Down 4 pounds
On Monday, I had to go back to Strength Fitness for another lower body workout – the workouts are very intense but so brief you can see the light at the end of the tunnel from the very start. While I was there I stepped on the scale and after one week I am off to a good start, I lost 4 pounds. Not bad for 90 minutes of working out and eating relatively well during the week. Now lets see if I can keep up the pace.
Finally Friday
Exercise Seesions in the Bag
Since my last post I did my first lower body workout on Wednesday. It was extremely challenging. I figured it would be. Once again 15 minutes doesn’t like much but when it is 15 minutes of nearly non-stop lower body resistance training, it is very tough. All week I have experienced moderate soreness from the workouts – enough to let me know that I worked out hard but not enough to interfere with daily activities. I assume that this will be less as my body adjusts to the intense workouts.
On Thursday it was cardio again and it was another productive session. It took some time to get my heart rate up to the level that achieved with the first workout. That surprised me as the first workout was first thing in the morning and this time I worked out after work. Despite a slightly lengthier ramp up time, I ended on a high note – the last 4 minutes were through the roof and I didn’t think I get my heart rate as high as I peaked at – 184. Let’s see my estimate max is 220 – 35 = 185. I was almost there, at least according to the heart rate monitor on my elliptical. Admittedly it may not be the most accurate monitor on earth but not matter how you look at it, I was working as hard as I am capable of.
The Diet
The diet is already becoming habit. Wednesday and Thursday both went smooth with total calories coming in right on target. I have been hungry at times but not bad – lots of small meals seem to do the trick.
The Up Coming Weekend
Today I am heading to Wisconsin for the weekend. This will be a test. I am leaving with my wife around noon today and need to stay on course through the evening and I am certain we will probably eat out. Tomorrow is my “free day”. One day a week you have a free day where you did not watch calories at all – eat whatever you want. My free day is usually scheduled for Sunday but since we will be in Wisconsin all day Saturday, I am switching it. Sunday we will be heading home and it should be easier to get back on track at home.
Probably the biggest factor in my favor is that my wife is following the program with me. She will be watching calories on Friday and Sunday right along side me. Hopefully, we will keep each other on track. I will post again on Monday to tell how it went.
Day 2
I am writing this at the beginning of day 3. I wasn’t sure about a daily update, it seems like a little much, but I figure for the first week I can update this with a little more frequency and then I will move on to weekly updates.
The WorkoutMy second day on the program was my first back at work as Monday had been a holiday. The program stresses very brief but intense workouts and I was scheduled for a 15-minute cardio workout. On the night of day one I started thinking about my schedule for day 2 and after work I was booked solid until late in the evening. I don’t like to work out too late, as then it is impossible to fall asleep. I couldn’t believe it - the second day and I was having trouble scheduling a 15-minute workout.
I didn’t stress too long, the beauty of the plan is that the workout is only 15 minutes so I turned my alarm back 15 minutes and planned to workout first thing in the morning. I woke up at 5:30 AM and literally jumped out of bed. Generally I hate morning workouts, as I am not a morning person. Nevertheless, I was standing on the elliptical within 10 minutes. The excitement of the transformation that is to come is extremely motivating as I was able to put forth maximum effort for 15 minutes even at this early hour.
As with the resistance training, 15 minutes sounds too brief but I followed the Strength Fitness plan and upped the intensity - a 2 minute warm up and then increase intensity to your physical max over a 4 minute period. At the end of 4 minutes back off and start to ramp up minute by minute again. It worked! After 15 minutes, I felt like I had completed a great workout. A side benefit of a morning workout is the energy - I could of skipped the coffee. The energy lasted all day.
DietWith the workout in the bag first thing, I had to see how dieting would go on a workday. I had a lunch and breakfast packed. I stuck to the 6 small meal philosophy and did fine. Although, I must admit I was a little hungry at various points throughout the workday but I never felt starved. I finished the day at just over 1900 calories – right in my target zone.
One motivating factor - over 2 days I have had a calorie deficit of around 3300 calories that should result in nearly a pound of fat loss in 2 days! It is already clear that this program is doable even on the busiest days and I am certain that I can stick to the diet.
Next up day 3 and my first lower body workout – I know that it will be difficult.
Day One
Today I started my 12-week program. I am using a journal in a predefined format from a book that Brian gave me to use for the program-
Body for Life by Bill Phillips. According to the MetaCheck test that Brian administered, I can consume between 1832 and 2290 calories a day to reach my 12-week target weight of 210.
The plan is to eat 6 small meals throughout the day. Following that approach, I finished the day way under target for calories - 1273. I honestly wasn't hungry. I think part of the reason that I was able to comfortably restrict calories is that I carefully selected foods that have a low calorie density. This way I was able to feel full without overdoing it. Of course, this is only day one so I will have to see if I feel the same way in a few weeks.
The WorkoutI completed my first workout in the early afternoon. It was only 15 minutes but it was extremely intense. 15 minutes sounds brief but you are under stress nearly the entire time. Every set is to failure and after working out following this approach anything else feels like you are wasting a great deal of time.
In only 15 minutes I was able to totally waste my upper body. Keep in mind, there is never a wait for a machine, Brian is setting up machines in advance and making certain that I push myself to the max through every set. I am positive that I could not get as much out of a workout on my own.
The plan is to work out with resistance 3 times per week for 15 minutes each and 3 cardio workouts per week at 15 minutes each. Each workout should be brief but intense. By working out everyday, you keep the goal in mind. So far so good.
Fitness Evaluation
On Friday Brian administered a fitness evaluation for me. The
results for eye-opening to say the least. The test was complete with an
assessment of cardiovascular fitness based on a bike VO2 max test. Several other test - push-ups, curl-ups(a variation on the sit-up), grip strength and back flexibility rounded out the test to measure all areas of fitness. I performed poorly in every category. Without going into details my overall fitness was rated a 34 on a 1 to 100 scale.
I weighed in at 229 and 29.8% bodyfat. Ok, I knew how much I weighed but when it came to bodyfat percentage, the truth hurt. Wow, I am fat. Oh well, the test didn’t make my fat, overeating made me fat. All the test did was quantify it for me. Now I know exactly where I am at and hopefully I will see dramatic improvements over the next 12 weeks.
After much internal debate I decided to post my before pictures, I have 12 weeks to get into shape so that I can post after pictures that I am proud of.
How this came about ...
A little About meI am a 35-year-old web developer that works for a subsidiary of Allstate Insurance Company. I live in Crystal Lake, Illinois with my wife, Jody, and one year old daughter, Kylie.
Early in 2005 my wife and I started our own business. Jody is a graphic designer and we figured our two skill sets complimented each other’s nicely. In January 2005, my wife quit her job as an ad designer at a local newspaper and K3 Consulting Services was born.
This is her primary job – I continue as a developer for an insurance company for the time being and work on K3 at night.
Strength FitnessOnce we started our new business the first task at hand was to find clients – we promptly joined our local chamber of commerce.
We met Brian and Lisa Gatewood at a Chamber mixer for businesses in Crystal Lake and McHenry Illinois. Brian and Lisa were promoting Strength Fitness – their exercise studio. They were interested in a print brochure and a web site for their business. After an initial discussion we gave them a quote and they accepted.
After meeting with Brian and Lisa and having Brian explain his fitness philosophy we were sold. We cut a deal to work and trade my fitness revolution began.
I was desperately out of shape and did not think I had the time or willpower to do anything about it. At 35 years old - I felt way past my prime, overweight, bad back, achy knees – to summarize I felt very old and 35 isn’t that old.
This Blog is going to record what I hope will be a transformation – by making this public it serves as motivation to stay on track, and I hope that my success can server as inspiration to others. I also hope this becomes the ultimate client testimonial for Brian. After 18 sessions with Brian, hearing his philosophy, his credentials and experience, I truly believe he is a top-notch fitness professional capable of changing lives.
Prior to this blog, I have already started working with Brian at Strength Fitness – after 18 sessions I am down 6 pounds, and that’s through the holidays. And I feel great! My back is much stronger and I am starting to feel like a 35-year-old should feel. I like to think of it this way – the first 18 sessions served to get me in shape to get in shape. This Blog is going to chrionical the next 12 weeks in which I incorporate serious dieting and nutrition into an expertly laid out exercise plan. Wish me luck.
