What I’m loving lately – January

Even during Lockdown 3.0 I’m trying to keep positive and find things to make me smile, though it can definitely be quite trying at times.

Being pregnant is all well and good and there’s definitely a constant low level of excitement and anticipation, but it’s quite a long time away before I actually give birth (July-ish) and I’m actually more often feeling impending doom and waves of fear. Fear of being a parent, fear of Big Life Change, fear of lack of sleep, to name a few. All the things basically.

But anyway I DO have things that I’ve been enjoying lately so thought I’d share.

First thing’s first, having Kyle come downstairs to inform me proudly he’s learnt how to swaddle a baby is pretty damn cute.

Especially considering the “baby” in question was none other than our baby Yoda cuddly toy.

It’s fair to say that both Kyle and I are entirely clueless with anything baby related so even these titbits of knowledge are gold dust for us. I feel very overwhelmed when I try and think about all the things I don’t know (let’s not even consider the “unknown unknowns”!). I know I need to be reading books, blogs and building a solid base of knowledge but at the moment I just feel it’s too much.

I also know that there are certain strong opinions on different subjects and if I read one book am I residing myself to that opinion? Or do I read everything?? Like best ways to feed your baby, getting them to sleep, routines… argh so much! So I bit of light relief from Kyle was lovely.

And speaking of baby stuff… I was recently sent an amazing piece of art from the lovely Mary (her blog http://www.ahealthiermoo.com/).

She’s started a business creating gorgeous pieces of running art (check it out here https://www.instagram.com/runnerprints/) which she was kind enough to send me one. I love it! Definitely be going up in the nursery (currently Kyle’s study). Thank you, Mary! Perfect gift idea for a runner 🙂

Something else I’ve recently been sent was a collection of bars from Human Food.

They’re basically an organic plant-based snack bar that contains no nasties, refined sugar, artificial ingredients and (which I love) their packaging is very environmentally friendly. They don’t use plastics and it’s all recyclable and biodegradable. Not only this but throughout their organisation, they pride themselves on fair treatment and fair wage of staff. Good stuff indeed!

So what were they like? I’m not a big fan of cereal or protein bars, but these were dense chewy, relatively sweet bars that I quite enjoyed.

They advise you can just eat them as a bar (very nice, I enjoyed it with a cuppa in the afternoon), or you can even break it up and add it to smoothies or even your porridge. Love this!

The ingredients are super healthy as well so you know you’re getting a powerhouse health snack (and as pregnant woman, this was so handy when I was suffering from nausea and really need to ramp up my nutrition in easy ways when I found so many other fruits and veg unpalatable). Each bar contains things like maca, ginseng, cacao and hemp seeds, along with other goodies like turmeric, spirulina, nuts and a whole host of vitamins and minerals. So a solid, quality snack that leaves a good taste in your mouth in more ways than one.

On a slight less healthy note… we’ve also been enjoying doughnuts from the a local Southsea small business (find on Instagram @southseadonutco). For £9 they delivered three homemade vegan doughnuts to us.

They were incredible. Unfortunately due to a confusion during ordering (probably my fault to be fair) we got the wrong order. But they were more than happy to deliver us our correct order the next day to make up for it – which is incredible!

So in the end we had four salted caramel doughnuts, a Biscoff one and a cinnamon sugar one. They were SO good. I especially loved the cinnamon and Biscoff ones. If you’re local, I heartily recommend these guys. We will definitely be ordering again. Soft, melt in the mouth and vegan!

We’ve also been seriously enjoying the influx of Easter chocolate that is now in the shops. Especially the Mini Eggs Bar that has just been released. This is such a moreish and delicious chocolate bar. We have literally been buying all our local shop’s stock. One of my favourite snacks in the evening is a few rows (*cough* few being subjective) of the chocolate with a decaf black coffee. It hits the spot I tell you.

We also managed to find the Easter Egg version of it so we have that ready to go for Easter (if we can avoid the temptation of scoffing it before that is). So it’s a thick egg with Mini Eggs in it with a bag of Mini Eggs (my favourite, so so dangerous though). This Easter we’re definitely not holding back – we need good stuff like this to keep us going with all things considered.

What has been so difficult (and I know pretty much everyone feels ecavtly the same right now) is not seeing our family that often. It’s so hard. Especially being pregnant, I want to be doing all the things with them like going shopping for baby items and just not having limits to seeing them. But it is what it is and we just have to live with that right now.

But I was lucky enough to see my mum for a walk down Southsea on Sunday – no hugging, no touching, but just walking and chatting. It was lovely but also so sad. My mum works in a hospital and she knows first-hand how bad it is right now and how we just have to keep going with being safe and sensible. But it doesn’t make it easier.

We got a takeaway coffee and she enjoyed one of the salted caramel doughnuts I brought for her, which she very much enjoyed.

Next weekend I hope to do the same, but with my dad. Tag teaming the family basically! It’s all we can do right now, and it’ll just have to be enough.

How are you coping in Lockdown 3.0?

Are there any new snacks you’ve been enjoying?

** Full Disclaimer: I was sent the Human Food for free in exchange for a review. All opinions are my own honest ones**

Things I’m loving lately – April

Easter is one of those holidays that for me is pretty much entirely about food. Chocolate, roast dinners, marzipan, cake. Yep I love it.

I was super chuffed to receive several eggs this year. A Hotel Chocolat one from my parents, an epic Cadbury’s Daim one from from Kyle, two lush ones from Kyle’s mum, one from a work friend and one from Kyle’s dad. I mean WHAT. (I loved that Kyle’s mum crossed out the “pine” in pineapple as well hehe).

The Hotel Chocolat egg is an egg I absolutely adore. It’s PROPERLY thick. I got the Rocky Road to Caramel one and the two halves are different. One is
caramel chocolate and the other is milk chocolate with cookies and puffed rice. And it’s full of chocolates as well!

But even for me this was a tough ask to eat a large amount. It’s very rich.

The Daim egg from Kyle though… not that I can eat in one (albeit long) sitting. I managed to hold off until the other evening when I sat watching telly with Kyle while I worked my way through it.

Yes I felt a little sick afterwards. But I bloody loved it. Most of the time I can exercise levels of moderation and control but when it comes to Easter eggs, I really struggle (and chicken wings I guess…). I just thoroughly enjoy having a pig out on chocolate from time to time.

I was recently sent a set of clothes from Squat Wolf, who make fitness clothing. Now clearly I am a fan of fitness clothing (helloooo leggings) so I was really excited.

First up was the hoodie, called the She Wolf Crop Hoodie in mustard. I’m a big fan of the mustard colour and it did not disappoint.

The material is super soft and feels quality. It’s not a super thick hoodie but it’s thick enough to keep you warm. I love that it’s cropped as well (check me out being semi-fashionable!). It looks great with high-waisted leggings. This was probably my favourite item and I wear it all the time.

Of course I had to try a pair of leggings. I went for the Athena Leggings in deep fuchsia.

I love the colour of these and they feel so soft. I also like the little contour bits they have on the bum. But they’re not my favourite leggings. They don’t fit quite as nicely as other leggings I’ve had (though in fairness I am comparing them to the likes of Nike and Lululemon).

Perhaps there’s a bit too much material and the design of the waist bit doesn’t quite work for me in terms of the style. That said, they’re squat proof and I can move easily in them – so perfect for working out.

I also got a beautiful sports bra (the Stripes Bra). I love this design!

The back is really pretty and it’s just long enough that I feel comfortable wearing it on it’s own with high-waisted leggings. I don’t feel like I’m showing too much tummy.

It’s also a lovely thick material and has those modesty pads as well to keep everything nice and concealed. I’m obviously not the most blessed in the boobage department but I do feel well supported.

The last item is a pair of their joggers, the She Wolf Do Knot Joggers in black.

They have a slight shine to the material and are super soft. They also have two pieces of material that you tie together which is quite funky. It does make me chuckle a little that the description says they’re ideal for just chilling out (which I agree with) or for going for a jog. Nooo nooo. You would not run in these. But lazing about the house? Absolutely. They’re super comfortable.

The fit is a little odd but I think that’s because it’s fashion and the style and I clearly am not that stylish! I do like them though and will definitely be wearing them mooching about at home.

They have a good range of different colours and other styles, so if this is your thing have a look!

What Easter eggs did you enjoy?

What’s your favourite chocolate?

Do you like wearing fitness clothing around the house?

**Full Disclaimer: I was sent these products for free in exchange for a review on my blog. All opinions are my own honest ones.**

Easter Weekend

The UK just experience an almost unbelievable thing… a SUNNY and warm Bank Holiday long weekend. I mean, this is rare. Usually on long weekends we’ll get darkness, coldness and invariably rain.

Friday I had a lovely 7 mile run to set me up for the day after a nice lie-in. There’s something so magical and wonderful about a Friday off of work. In the afternoon I headed to Reading where I met up with the lovely Emma and Cortney for some Harry Potter-themed shenanigans. I’ve been before but I was excited to go with Emma and Cortney as I’d be able to make some good new memories with them there.

We thoroughly enjoyed ourselves as we walked around basically being kids again – getting the different stamps in the different places for our HP Passports and just enjoying all the behind the scene trivia.

We tried the Butterbeer and confirmed, yes it was in fact disgusting. Like cream soda but worse.

We also enjoyed the fact that though we were fans of the books and films, we were not superfans in that we weren’t anal about what we knew or in what book what happened. It was very chilled. It has made me want to read the books again tho (for the zillionth time…).

The next morning we headed to Woodley parkrun. I’ve done Reading parkrun before so I quite pleased to try a different one.

It was very warm already despite not even being 9am. Wowza, summer has arrived!

I was feeling good so decided to see what my legs had in them. I popped some music on and got carried away as everyone charged forward at the start. The course was three laps and pretty much flat asides from a couple of quick inclines and a nice little downhill. It looped around a playing field and was on both trail and pavement. It was a fairly quick course, and quite pretty as it went round a lovely pond area.

I managed to pick off a few females but ultimately just tried to hang on to a speedy pace (for me). I’m chuffed I managed a negative split and a time within the 20s (20:37).

This hasn’t happened for a while and has given me a bit of an urge to ramp up the speed training again… (Parallel to this happening, Kyle was almost smashing a sub-20 minute parkrun at Portsmouth Lakeside with 20:04!).

It was WARM though. I was sticky and sweaty afterwards. Lovely. Emma wasn’t long finishing after and then we both cheered Cortney in. Emma killed my soul though by forgetting her parkrun barcode…and not even minding! Mind. Blown. 😉

We then headed of course to brunch. parkrun and brunch, I cannot stress how much joy this brings me. Emma took us to one of her favourite spots, the Geo Café. It’s a lovely little café and has a very hipster feel offering Georgian-themed dishes and vegan cakes. No dirty big fry-up for me! I got to try something new for a change.

I had the decadent duck dish. This had two fried duck eggs on top of two slices of freshly baked sourdough and black pudding. It was delicious. And not a piggy portion in sight 😉

Afterwards we got some cake to takeaway (obvs). I went for a slice of vegan chocolate cake. Now usually I’m not a chocolate cake fan (or vegan for that matter) but it called my name as I stared at it. It literally looked like heaven.

I managed to polish it off when we got back (Cortney, a normal human being only managed half – why am I like this?!). I did feel somewhat sick though…possibly the cake pop on top finished me off but it was worth it.

Then the three of us went and got pedicures. I mean WHO EVEN AM I!? I tell you what though, it was so needed. My feet have not received such love and attention for a LONG time. I did feel for the beautician though having to deal with my feet… She reassured me that she’d seen worse but I’m not so sure.

I’m SO pleased with how pretty they look. OK I know, my feet are still pretty grim but at least they sparkle now (I pondered whether to upload a photo but thought I’d spare you). Then I drove back to Portsmouth to Kyle’s where we enjoyed a lovely lazy evening with an Indian takeaway.

The next morning we were up at a reasonable time to try and beat the heat ready for our 13 mile run. And to swap Easter Eggs 😀

Kyle”s mum got me two amazing eggs – and on the pineapple shaped egg she crossed out “pine” 😀

Where Kyle lives, it’s tricky to do long runs as it’s ridiculous hilly (it’s near Queen Elizabeth Country Park). The first 5k is very undulating and then mile four seemed to go up a mountain.

It was really quite warm so it was tough going. Unfortunately as we got to almost mile 5 Kyle had to stop due to his calf giving him a bit of aggro. He sensibly decided to head back home (which wasn’t *too* far away at this point) while I headed on to continue the run.

As I didn’t know the route Kyle had planned it seemed most sensible to just do an out and back along a route I was familiar with. Kyle also said he could come back on his motorbike to give me some water and my headphones if I wanted them.

As I carried on running I realised I was actually fine without having any music or podcasts, like I’d normally have during a long run, and just let my mind drift off. I was quite enjoying the run and it didn’t feel too tough, despite how undulating the route was and the hot sunshine beating down.

At 10 miles as I was heading back Kyle pulled up next to me. I was really grateful for the water and gulped it down. It was nice to see him but I turned the headphones offer down as I was quite enjoying the nothingness.

Then I carried on. My run came to 14 miles in the end (I ran too far on the out clearly). It was a lovely run, despite not having the company I thought I was going to have!

Then Kyle and I headed to his dad’s for a roast dinner with that side of the family. It was so lovely. Since meeting Kyle I’ve been welcomed into his family so warmly and through him met so many more lovely people. I feel very lucky and blessed right now – cheesy I know, but true.

We (unwisely?) did some fun and games outside after eating, like high jump and limbo and some ball games. And then enjoyed some DELICIOUS cake pops that Kyle’s sister had made.

Omg so good. Brownie cake pops covered in either white chocolate or milk chocolate. I could have eaten them ALL.

Then we finished the long weekend with a long walk on Monday followed by a BBQ at my my parent’s house with my sister and her partner. Family-time for me is so precious and special. I love that we all get on so well.

What a lovely sunny, happiness-filled weekend!

Did you have a nice Easter?

Did you get any Easter Eggs?

Do you like Harry Potter?

Brueton parkrun and so much food

Surprise surprise I was in Birmingham again this Easter weekend. Just can’t keep me away I guess…

I drove up there on Thursday after work. I had a really good dinner of chili in a tortilla bowl. If you’ve never done this, make it immediately. It’s a very tasty way of eating chili. As someone not hugely fond of rice, using a tortilla as a bowl it’s a nice way to get some carbs in (we had cauliflower rice instead, how fancy).Friday James and I went on a run together. Ooooof it was tough. I wasn’t going to be running Sunday as I was going to support James’ 10k race and so would do my long run the next day to parkrun, so it seemed like a good idea to try a little tempo run. Normally I’d have pushed it at parkrun so this was a good switch-up. James was the one suggested it – like I said, he’s good with this proper training malarkey and I probably wouldn’t have gone out and done this on my own (or at least not as fast anyway).

We headed out for a one mile warm-up and then it was pedal to the metal with three miles of tempo effort. I was really dreading this as running fast is just not my bag. We started on a nice downhill so that helped but then headed to a gentle incline. Afterwards though it was just flat. The miles sloooowly ticked by as I tried to focus on keeping my legs turning over and essentially not dying. It’s hard for me to do these sorts of efforts when I’m not in a race or parkrun, or I don’t have music so it helped James was there to push me along. Eventually I finished and had a nice gentle mile cool down. Ehhhh that was tough. It’s nice to see that my miles got quicker… and a 6:19min/mile! I do think there was a downhill that helped speed me up but still I will take that confidence booster!

Saturday was another new-to-me parkrun, Brueton parkrun. I needed to get my long run in so James planned me a route to run there (as he obviously knows the area and how to get to that parkrun) and then I’d do a few more miles afterwards to make it up to 17 miles in total. I mean I could have run all the miles I needed beforehand but I wanted a bit more sleep.

James put the route on my watch so I didn’t have to memorise anything – this was so new to me, having my watch tell me where to go! Very handy as he wasn’t going to be running with me due to his 10k the next day, but he’d meet me there and then drive me back.

But I think there was still a strong level of concern from both of us about where I’d actually end up… the Anna’isms are strong to overcome. I headed out just after 7am into the cold and wet weather. It was pretty miserable. I got my watch going and was fascinated when the little arrows appeared telling me where to turn. It was relatively straightforward but I did manage to go the wrong way WITHIN TWO MILES. I mean, come on Anna get it together. I just couldn’t see the way I was supposed to go as it looked like a dead-end. So I went back on myself and then found a route that followed the little map line as close as I could so I knew I was at least heading in the right vague direction. My watch told me I was off course but when I eventually found my way back onto the planned route it told me I was back on it, which was handy.After that there were no major issues, aside from my hands being rather cold and having to dodge out of the way of cars flying through large puddles in the road and almost splashing me. I took a quick photo on a pretty bridge crossing a canal but otherwise ploughed on to the park and found James warming up. Woohoo! Disaster averted.My legs however were feeling heavy and tired. parkrun was going to be a grind.I plodded round as best as I could and faded majorly in the middle…my legs just seemed to go “nope” before I eventually managed to claw my speed slightly back up as I could see the end was in sight.
The course was a two lapper and split nicely into a loop round the park bit and then a loop next to the pretty lake. It was a flat course and I’m sure it would have been a nice one to have tried some speed on had I felt any oomph in my legs and not run 11 miles there.My time was 24.32 but definitely felt a lot slower. Honestly it felt like a terrible run.After finishing parkrun we went for another three mile run to get my long run up to 17 miles. If I felt tired during parkrun it was nothing compared to this awful crawling grind. I just felt empty and flat. I felt bad for James as I was properly slogging along and dragging my feet.My hands were SO cold. I’d made the mistake of using my Nike gloves which are basically just material and because it had been wet they were soaked and this made my hands colder. Taking them off actually felt a lot better than leaving them on! I enjoyed a very nice hot bath (somewhat of a luxury for this shower-loving girl) when I got back which helped me warm up as I felt cold and damp to my bones.

That evening we went to the cinema and saw Ready Player One, which was so good. The music, the characters and the cool pop culture references throughout were really good. I thoroughly enjoyed the film and will check the book out now. I even managed to not buy any pick ‘n’ mix in efforts to save a bit of money and try and be a little healthier in the lead-up to all the chocolate that would inevitably happen the next day.Sunday the tables were turned as I was supporting and not running running at James’ 10k race. I wasn’t really sure how it would be on the other side but actually it was really good fun. The race was the Massey Ferguson RC Easter Tractor 10k, which was a flat three lapper. Having three laps made supporting a lot more interesting as I got to see James and the other runners three times. It was also nice not having to run a 10k race, which I personally detest and nice not running because I was injured. I’d done my running for the week so I could chill.James did amazingly, smashing his PB and getting 37:04…I mean whaaaat. Makes me feel ill it’s so fast. I did get a little annoyed at a fellow supporter who was near the finish while I was cheering. I was clapping and yelling generic supportive things, as you do, like “final push” and “keep going”, that kind of thing. He turned round to me and said “don’t say that, he was miles ahead of the person behind so just needs to cruise into the finish and not push anymore”. Erm, huh? What if he was after a certain time or wanted to smash his PB? Also, don’t tell me what I can and can’t cheer, buddy. What a knob.That afternoon saw me almost completely demolish my extra thick Daim Cadbury’s Easter egg (good god it was good). I was in a very happy place. I did have a moment of panic when I hurt my jaw though. I think I bit into the chocolate a bit too hard and something clicked making chewing really painful. I had a painkiller and it pretty much disappeared after about 10 minutes, thank god. Honestly, can you imagine that?? During Easter of all times! (Probably karma for my greediness I suppose).That evening to fully concrete my greedy person status, we went to an amazing restaurant called Hickory’s Smokehouse in Castle Bromwich. It’s a BBQ restaurant serving American-style food which just completely rocks my world.I went for the full rack of Kansas ribs while James had a BBQ platter and we both shared some chicken wings. Ahhh heavenly. I even managed to swap my fries for some frickles.Sadly though for once in my life it just got the better of me. I was UNABLE to finish the ribs. I think I’d overdone the chocolate earlier if I’m honest. My ego was very much dented and I felt like a failure 😉 After a pause of eating we did go for some pudding though as I feel like that’s an entirely different stomach.I went for the s’mores…which was a buttery biscuit base with melted chocolate and toasted marshmallows. Ahh soo good. And luckily not hugely rich or stodgy so could fit quite nicely into my already stuffed tummy. Happy days 😀

Did you eat a lot of chocolate over Easter?

Do you like to saviour your egg or eat it quickly? I wish I could but I’m far too greedy.

Have you ever run a route using your watch?

Rants and Raves #36

Things have been fairly busy round here but I thought I’d drop in a little Rants and Raves posts because I do like getting these things off my chest 😉

Rant: So I bought new trainers straight after the Tokyo Marathon because I thought I’d like a fresh start and all that jazz. I’m a Mizuno, Brooks and ASICS fan, but I do tend to favour Mizuno. Or at least I did. I’ve actually been loving running in my Brooks Adrenaline GTS’s but Mizuno’s are a bit cheaper and in general I seem to wear them more. So for around £50 on Amazon I found my usual trainers and went for them.They’re the Mizuno Wave Paradox 2 – in such a lovely colour. I wore them on a few of my post-marathon runs and then hurt my ankle/lower calf. Since then I’ve not worn these trainers again. I’m pretty sure it wasn’t the trainers that caused my injury and most likely was the fact that I jumped straight back into some tough running less than a week after a marathon…but my irrational brain doesn’t want to wear the trainers now! I know this is ridiculous. My Brooks will be seeing the end of their time soon and it seems ridiculous to buy another pair of new trainers just because I’ve convinced myself the above trainers aren’t good. Does anyone else get these irrational fears (almost superstitions) about things like this?

Rant: Easter eggs sitting in my living room but aren’t for me.Ahh the daily temptation. I’ve bought a selection of eggs for family and friends and I did this early so there wouldn’t be an issue closer to Easter. On that note, isn’t it ridiculous just how many eggs are sold over Easter? Supermarkets have stacks and stacks of them and yet still they’ll be a dearth of supplies the closer it gets to Easter. It does make me worry about the amount of food packaging waste generated…I hope people recycle where they can.

Also, let’s ignore that that’s a Lindt reindeer and not a bunny. I was going to buy a bunny when my mum told me she had one I could have instead as my parents don’t want any eggs or chocolate as they’re trying to be more healthy. However, it turns out she had a spare reindeer instead – from Christmas. *Sighs*

Rave: Being an adult now (well, in terms of my age anyway I suppose), I don’t get many Easter eggs. My parents still treat me to one. I’m very cheeky and ask for a ludicrously expensive one. However because I’m all “sad and alone with no one to love me” (I believe this is how my mother thinks of me now) they buy this to make up for things (“things” being that very generic and all-encompassing term for the fact that I’m still single). Behold the Extra Thick Patisserie Egg from Hotel Chocolat.

It contains *clears throat* two egg halves, one 50% milk chocolate and pecan praline to be like a pecan pie and the other caramel chocolate, mascarpone, yoghurt and pinch of salt to be like a salted caramel cheesecake. And the full of chocolates themed as puddings, such as carrot cake, treacle tart, Eton mess and fudge sundae, amongst others. The hardship will be trying to not eat this all at once – I think I might die of sugar overload otherwise.

Rant: And speaking of being all single and alone (by the way, this is entirely tongue and cheeky – I actually am very happy right now. If you intend on pitying me, please leave immediately), I have one dress that I can’t wear unless I’m getting changed at someone else’s house.It’s impossible. I can’t do up the back. I can’t do it up before I get into it because it’s too tight then to get over my shoulders or hips, and I can’t reach around because the buttons are tiny. When people make dresses they need to consider single people!

Whew, actually quite a few rants today!

Natruflex Supplement – The Naked Pharamacy

And lastly I have a review from a company called The Naked Pharmacy. This company is a “natural pharmacy dedicated to evidence-based natural medicines, nutraceuticals and cosmeceuticals” [Source]. I was sent the Natruflex product.

This contains a high strength of turmeric and black pepper which provides a daily dose of 760mg total Curcuminoids and 19mg Piperine (95% strength of both active ingredients). Apparently these give joint and muscular benefits, reducing discomfort. The supplement also contains magnesium.

The supplement is gluten-free, suitable for vegetarians and not tested on animals.I had a little look on examine.com (which is a great website for checking scientific claims of supplements) and it seems there’s some evidence behind curcuminoid as being helpful to the body. But I’m neither a pharmacist nor a doctor (or anything science-related) so this is a very laymen point of view. I can’t say I’ve felt a huge difference but it is something I’d continue to take as I know how good turmeric is supposed to be for inflammation and, let’s be honest, I need all the help I can get to avoid injuries!

And finally, a lovely little Rave to finish off with. SUNSHINE! At the beach no less! Good days are coming, wheeee!

How are you enjoying these sunnier days?

Do you use turmeric to boost your body?

What Easter egg, if any, are you planning on eating?

**Full Disclaimer: I was sent the supplement from The Naked Pharmacy for free in exchange for a review. All opinions are my own honest ones.**