Friday, November 17, 2017

7 Criteria to plan your diet

Since I am an Instructor and my hair is grey, most assume I am wise and ask my advice on many subjects, even outside the ambit of KravMaga - It can range from career-choices, love life, ideal side-dish for brandy and so on. Since I am accommodative and like to hear my own voice, I squeeze my grey cells and spout wisdom unabashedly!
The One and Only Randy Glasbergen

Of late, after I lost lots of weight, many students ask about dieting. Since they come in all shapes and sizes it is obvious that a standardized diet plan wont fit everyone. So what is the criteria when deciding a diet plan?

Criteria 1 - What is your objective? 
Is it weight loss, weight gain, cosmetic body sculpting, build power, preparing for a competition? Be specific of your primary desire.

Criteria 2 - What is your current status?
Are you extremely obese, just over-weight, under-weight and so on? This is to indicate the time and effort needed to close the gap between your present and ideal.

Criteria 3 - Do you have any identified or suspected medical issue?
In case you are having other identified medical issues like diabetes, hyper-tension, thyroid etc. also get your Doctor's opinion. Without understanding the implications, changing diet drastically may induce new issues or aggravate existing problems.
Schwadron, Harley

Criteria 4 - What is your profile?
Sedentary life, Reasonably physically active, Highly strenuous and so on?

Criteria 5 - What is your age?
What works for a college student will not work for a 50+. So be realistic, otherwise you will end up in a worse state than you started.


Criteria 6 - What is your natural body type?
The 3 major body types are -
Ectomorph: Lean and long, with difficulty building muscle.
Endomorph: Big, high body fat, often pear-shaped, with a high tendency to store body fat. Mesomorph: Muscular and well-built, with a high metabolism and responsive muscle cells.
There are more complex body-types too.. So, factor in your natural body type while setting objectives


Maxine in Crabby Road by John M. Wagner
Criteria 7 - How much of your resources can you expend to meet your objectives?
Diet plans require commitment of Time, Effort and Money too. So, choose a diet plan which can be accommodated by your life style.

So, be reasonable and set realistic goals. Go gradual and do course-corrections by monitoring intermittent results. Be consistent and sustain your pace.
Don't go over-board in a burst of enthusiasm and end up in worse shape!

Tuesday, November 7, 2017

"I cant imagine me hitting anyone"

Yesterday a new lady student said " Till recently I couldn't imagine me hitting anyone. It took lots of incidents to push me to a decision and come to the KravMaga class."

I have heard this "I cant imagine me hitting anyone" before in corporate workshops for women and once even from an ace shuttle champ who was a tall and strong woman. I was surprised that someone so athletic and a role model for other women is allergic to physical violence.
For that matter, I have also across many men who abhor physical violence in spite of being quite aggressive in other spheres of life.

The common reasons given by them are like -
  • "From childhood, I was taught not to physically harm others."
  • " Physical violence is a crude way to address a problem- resorted by only those who dont have the brains to solve it."
  • "Violence is not a civilized way" 
Pacifists by Hawkins, Jonny

While we at KravMaga TamilNadu applaud this pacifistic outlook and acknowledge that world will
be a better place if there are more such sane ones around, reality gives us a rude wake-up call very often.

The guiding principle of KravMaga is "So that the good can do their work". In other words, if the GOOD dont know how to assert they have to be resigned to be ruled by the BAD.

The ability to do violence of the police is the deterrent to the criminal. If all the law-abiding folks are pacifists, no business can enjoy its profits and no woman can walk on the roads.

KravMaga SreeRam training TN police commandos
So, Learn to be assertive. Train to be firm.
Violence is not the ideal solution; but it is the final solution - when civilized options fail. 
.........................................................................
S.SREERAM
Founder / Chief Instructor – KravMaga TN Chapter ( IKMF,Israel)Proprietor – Urban Self Defence
...........................................................
Mobile: 93400 06600Email-  kravmaga.chennai@gmail.com
Chennai Site - www.kravmagatamilnadu.com
KRAVMAGA BLOG -  http://kravmaga-chennai.blogspot.com/
FACEBOOK -KRAV MAGA TAMILNADU
YOUTUBE - http://www.youtube.com/user/KravMagaSreeRam
..............................................................................................

Sunday, January 17, 2016

10 signs that you are a victim of your Fitness goals

In case you see 2 or more of these symptoms in yourself, you are victim of fitness!
      1.       Relentless pursuit of looking good
      2.       Training like a professional champion
      3.       Following every fitness fad
      4.       Believing all that you read, hear or see
      5.       Impractical & unsustainable diet
      6.       You believe ‘More Pain is More Gain’
      7.       You  want to reverse the clock
      8.       You are a boring mono-maniac
      9.       You prefer gym than time with spouse, kids and friends
     10.    You judge others by their appearance 

...................... 10 Signs in detail ……………………………………
    1.       Relentless pursuit of looking good
a.       You can’t pass a mirror without stopping to check yourself in 180* if you are a man or 360* if you are a woman.
b.      You think film stars, beauty pageant participants, body builders are the ideal human specimens and anything less is sub-human
c.       You actually believe six-pack or size zero is sustainable
d.      Last year you posted 436 selfies on fb. The fact that 436 friends un-followed you is just a coincidence.

    2.       Training like a professional champion
a.       Your fitness goals will make Arnold Schwarzenegger raise eyebrows, even though your job is Bank Cashier. 
b.      Running 100 kms or cycling 300 kms a week or 50 pushups in one go is your ideal FB post
c.       But when friends ask you “Why you are training like a maniac?” you can just mumble like “It feels good
Cartoonist Randy Glasbergen is brilliant! 


    3.       Following every fitness fad
a.       2012 was aerobics, 2013 you were into gym, 2014 zumba dance, 2015 marathon and 2016 is cycling
b.      2012 was Noni juice, 2013 was protein shakes, 2014 aloe-vera year, 2015 was paleo diet and 2016 is vegan year
    4.       Believing all that you read, hear or see
a.       Your professional advise comes from Men’s Health, Glamour, Cosmopolitan and GQ
b.      You have folders with sub-folders named like ‘Flat tummy’ ‘Tight butt’ ‘Firm boobs’ “Hair transplant’ ‘Joint replacement’ and ‘Tantric Sex”
c.       You revere Kaila Itsines, Bob Harper, Tara Stiles and of course Khloe Kardashian
    5.       Impractical & unsustainable diet
a.       You eat organic veg. salad for lunch. When your colleague opens his chicken biryani your tongue drips like a dog on a warm day. 
b.      You are always hungry and irritable
c.       You munch through 15 bland boiled-eggs-without-yellow, sitting alone in the gym changing room and staring vacantly
d.      People around wrinkle their nose when you sweat
e.      Passing motion is tougher for you than for BJP in Rajya Sabha

    6.       You believe ‘More Pain is More Gain’
a.       Every time you move you grimace
b.      Your physiotherapist is on monthly retainer
c.       Your freezer always has a cold-pack ready
d.      You recall occasions like “Yeah, I remember your wedding. My ankles were swollen that day.’


    7.       You  want to reverse the clock
a.       You jump like you touched a mouse, when you detect one Grey hair
b.      You know the names of centenarians in Okinawa island
c.       40 is the number you hate
d.      You go blue in the face when posing for photographs
e.      Words like ‘Sag’ ‘Droop’ are no longer in your vocabulary
f.        You are still irritated after 3 hours because that girl called you Uncle!” or ‘Aunty’
OLD SUPERMAN BY  Andres Denkberg

    8.       You are a boring mono-maniac
a.       An ideal date is when both of you go through the pie-chart of kilometres you ran last year with calories burnt on every run
b.      Your Instagram is exclusively to keep the world updated on what you are eating at that moment
c.       Colleagues avoid you during lunch hour. Your family avoids you always.
d.      Even while making love, you are wondering how you look in that position
    9.       You prefer gym than time with spouse, kids and friends
a.       You are no longer in the invite list of anyone outside your gym or club
b.      The only outside event you love to attend is the alumni meet, since everyone will croon how young and fit you look
c.       You tip more in the gym than the pocket money to your kids
d.      On a gym holiday you feel weak and sloppy like an used condom

    10.   You judge others by their appearance
a.       You don’t acknowledge the existence of people who have a chubby tummy
b.      Your are keenly aware of the brand of T-shirt, Tracks, watch, phone, shoes and deodorant of those around you
c.       Those in your universe are divided in 3 categories – Fitter than me, Not as fit as I am and Others
d.      You assume looks with character, and pay the price for that assumption.

Related posts - When Stupidity catches up with Ignorance, its training burnout

............................................
S.SREERAM
KravMaga TamilNadu, Chennai
Mobile: 93400 06600
kravmaga.chennai@gmail.com
 www.kravmagatamilnadu.com
...........................................................................
"So that one may walk in peace" ... Imi Lichtenfeld, Founder of KravMaga
KRAVMAGA BLOG -  http://kravmaga-chennai.blogspot.com/
FACEBOOK -KRAV MAGA TAMILNADUi
YOUTUBE - http://www.youtube.com/user/KravMagaSreeRam
..............................................................................................
FREE PDF BOOKLET - 10As of Personal Safety for Women 
TWEET - @kravMagaSreeRam

Friday, September 4, 2015

Policing and social media sousveillance

In contrast to Surveillance, which means ‘looking from above’, Sousveillance is ‘looking from below’ implying common man keeping a watch on authority figures.
.........................................................
Recently a WhatsApp video got a Tirunelveli police SI suspended. The video, probably shot by a concealed mobile, showed the SI harassing a couple for a Rs.1000 bribe. 


In Facebook there are many pages like the popular ‘Keep calm and film the police’  which the public post mobile videos of police intimidation, harassment and excess force. In the last month itself there were 3 videos of shooting fatalities, which got the involved police-men punished.

YouTube has thousands of videos on police bullying. One can also come across a few videos appreciating police, if one searches really hard! :)


Traffic cop - 25 years without a complaint against him

Social media is double edged weapon. 

Positive side of public vigilance
On the positive side, social media forces more accountability and transparency from the police - which is a good for the common man. Especially in gun-surplus USA, police have a tendency to shoot or tase, rather than risk close-quarter take-downs or compliance holds.

The video shows the infamous 1991 Rodney King beating. The acquittal of the 4 Los Angeles policemen sparked riots by blacks, which resulted in 58 killings and more than $1 Billion property damage.  Subsequently, an enquiry commission looked into LAPD’s recruitment and training practices, internal disciplinary procedure and citizen complaint system.

Numerous acts of racial profiling issues and petty Corruption,at the grass root level, have come under heavy public scrutiny. Everyday hundreds of anti-police videos are uploaded from all over the world. It looks like the YouTube has become an outlet for the anger, fear and frustration of the common man!

TN Woman Inspector has to be rescued by colleagues


This high visibility has put pressure on training police in soft-skills, anger management and stress control. Community policing initiatives which enhance image-perception of police as empathetic facilitators of social harmony is imperative at this juncture.

The importance of mindset in policing


The negative side of Sousveillance

Higher cost of policing
Social media pours oil in the fire started by citizen Sousveillance . The recent #BlackLivesMatter campaign against blacks being targeted frequently by US police has prompted the 10000 strong LAPD to equip all the officers with body-cam. So, the already strained budgets of police departments are stretched even further.

Probably soon we will also see police trolling flame-posts of public on Facebook, Twitter and WhatApp. 

6 'invisible' signs that a subject is resisting a police officer


More red tape and less morale
More time is spent by police on bureaucratic chores like recording, writing reports instead of doing actual law-enforcement on the field.

The most critical blow is on the morale of the force. An isolated view of an incident, which does not show what preceded, presents a skewed view of policing.

A police officer handling a situation is making split-second decisions in the heat of confrontation. He is under extreme physical, mental stress and probably even fearing for his own personal safety. But, unfortunately, the viewer with all his prejudices and ignorance of criminal mindset comes to easy conclusions, sitting in the comfort of his room.

If the police are continuously criticized by the community, he will hesitate or even avoid confrontation when a crime is taking place. That would be a bad day as the community will be the mercy of anti-socials.
........................................................

S.SREERAM
KravMaga TamilNadu
Mobile: 93400 06600
Email-  kravmaga.chennai@gmail.com
Chennai Site - www.kravmagatamilnadu.com
...........................................................................
"So that one may walk in peace" ... Imi Lichtenfeld, Founder of KravMaga
KRAVMAGA BLOG -  http://kravmaga-chennai.blogspot.com/
FACEBOOK -KRAV MAGA TAMILNADUi
YOUTUBE - http://www.youtube.com/user/KravMagaSreeRam
..............................................................................................
FREE PDF BOOKLET - 10As of Personal Safety for Women 
GOOGLE PROFILE - http://www.google.com/profiles/ksr96
TWEET - @kravMagaSreeRam

Saturday, December 6, 2014

10 steps to introduce street fighting for a new trainee

Having taught KravMaga for many years and especially short-term courses to police and prison guards, who are constantly exposed to violent confrontations, I have arrived at a simple methodology of 10 steps, based on KravMaga principles. 


KravMaga SreeRam training TamilNadu Police Commandos
The dominant elements of this methodology is 'Survival' and "Safety' more than 'Fighting'.
Street fighting Priorities by KravMaga SreeRam

STAGES IN 1ST LEVEL TEACHING OF SELF-DEFENCE
Step 1 - Safety in training
Step 2 - How to defend using hands & legs
Step 3 - How to strike using legs / hands
Step 4 - How to combine defence and Strikes
Step 5 - How to move in different directions without falling
Step 6 - Practice Sparring in predictable environment
Step 7 - Introduce reaction to unpredictable attacks
Step 8 - Train for reality - react from uncomfortable positions 
Step 9 - Introduce basics of multiple attackers
Step 10 - How to de-escalate a confrontation

This is the First level of basic self-defence - unarmed combat.
If you notice the learning curve moves to
giving skills >>
building confidence >>
removing complacency.

Stages in 1st level learning by KravMaga SreeRam
Once this level is completed, in probably 20 hours, the trainee can move on to more mature subjects like self-defence against street weapons and control/restrain.
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Related Posts -
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S.SREERAM
KravMaga TamilNadu
Mobile: 93400 06600
Email-  kravmaga.chennai@gmail.com
Chennai Site - www.kravmagatamilnadu.com
...........................................................................
"So that one may walk in peace" ... Imi Lichtenfeld, Founder of KravMaga
KRAVMAGA BLOG -  http://kravmaga-chennai.blogspot.com/
FACEBOOK -KRAV MAGA TAMILNADUi
YOUTUBE - http://www.youtube.com/user/KravMagaSreeRam
..............................................................................................
FREE PDF BOOKLET - 10As of Personal Safety for Women 
GOOGLE PROFILE - http://www.google.com/profiles/ksr96
TWEET - @kravMagaSreeRam




Wednesday, October 15, 2014

When Stupidity catches up with Ignorance, its training burnout

I see all these martial artists and fitness geeks going OOOH and AAAHH about PAIN, SWEAT and PUSHING ONE-SELF. 
I will explain why it’s a put-off to anyone whose IQ is above 80, and stays there in spite of a testosterone surge.
Training_motivation_ should be_realistic
Most Instructors wont tell you this. Because its bad for business.
Do I hear “You are an Oldy. Just shut up and move aside”?!
Even gym instructors who spend hours watching YouTube and munching bland boiled eggs think I am crazy to do all this at my age. I have been doing physical things (Weight-lifting, Rowing, Karate, long Bike rides, KravMaga) for 40 years now.
But reducing these passions to a physical level is like declaring your love to a girl with vulgar hip-thrusts, in front of her face.
Over_motivation_leads to_injuries
"See how much I love you?!" 
How to “Pace your Passion”
Many days I teach for more than 8 hours. I realised the value of taking it like a marathon runner. Pacing steadily, conserving body and mind, and bringing them together in a focussed burst at the critical moment. That has kept me going for 4 decades now, with body and mind intact, and not rattling with every movement.
Also, this attitude gives you the space and time to become a more all-round personality, with varied interests. Not just a hulk that looks good till he opens his mouth. (..or drops his pants...which is another blog. Later!)
over-training_leads to-burnout
Something wrong here! What could that be?! Hmmm
Why is it important to pace the fitness regimen?
I constantly see the damage done by these sudden burst of physical exertions. Last few years,  I have been watching the trainees who walk in. I see these highly enthusiastic, energetic youthful guys come in to my class, eyes gleaming in anticipation. 
Realistic_fitness_training
I am impressed. 

Then they start doing research on how to improve speed, develop power and be invincible in techniques. They jump on to a Spartan schedule, drinking litres of protein shakes. Their entire day is scheduled around work-outs. They grunt and groan to impress everyone around.
... and ... They are the first ones to drop out.
Its simple reality, that their Body and Mind can’t sustain that kind of intensity. They just burnout!
Practical_and_realistic_fitness_training
Raising the bar?!!
So, you show me a motivational poster which appear in fb posts and ask me...
”Does not the best character of a person comes out in his effort to raise the bar?!"
Oh, Yes, It does come out. No doubt. But in which domain are you raising the bar?  Unless you are a professional athlete this is a total waste of productive time.
Only the cerebrally challenged will be impressed with all this guts and glory stuff.
martia_arts_training_for_boys
The irrefutable logic behind violence
In martial arts we meet another bunch of confused primates.
No. They don’t have any professional athletic aspirations. They just want to be the best fighter on the street! 
Huh!? Did I get that right? Whom do you want to fight? Are you in some racket where you have made lots of enemies, who are now prowling around for you to relax, so they can stick a knife in you?
It’s as ridiculous saying I am going to wear rubber suit and gloves 24x7, in case I accidentally touch a high voltage wire someday.
over-training_makes one_paranoid
Paranoid ?
How many fights you expect!?
An average Joe will probably get into 3 or 4 ugly situations in his entire lifetime. 2 of them could have been avoided by saying ' Ok, Bro, no hard feelings.' or  'I am sorry Mate." One situation could have been solved by running away asap. One more could have been solved by handing over the purse, which probably has Rs1000 and your wife's photo! 
Street fight reality is not comprehended by common man
He thinks he is a tough fighter, because he knows techniques!
So for 4 occasions which end in average 5 seconds (that’s 20 seconds in your entire life time) you are going to sweat, develop cramps, suffer ligament tears, shin fractures, thumb dislocations and walking around always paranoid thinking about fight?!
Don’t you have anything better to do?
Street fight reality
Most Fighters don't look like Brad Pitt
So, You say , “ Boss! You are confused.. And you are confusing us now.”
OK, I appreciate physical fitness...But I also value mental fitness.
Go ahead, do your exercise. That’s good; it makes you a better person - healthy, energetic,  good-looking and no illness.
But get your priorities right. I see around me that the world gives more value to the brain than the brawn.
So, don't get carried away with what you see the health, sports, martial-arts celebrities are doing. Physicality is their life. Millions of dollars depend on them being the best in the trade. These super-star athletes have an entourage of support professionals to take care of them - Fitness Expert, Physio-therapist, Nutritionist, Psychologist and past champions who give their gyan.
Realistic_training_in martial-arts
Self opinion vs Reality
If you try to emulate them, after looking at some YouTube videos, this is what generally follows. After a month of adrenaline driven high, you will hit a low from which recovery is going to be one long road.
Mostly you never resume training.
So, as a person teaching KravMaga this doesn't make commercial sense to me - amongst other misgivings.
Smart_training_ in physical_ and_mental_fitness
Business Goals to Training Goals!

Net take –
  • Train with realistic objectives of sustainable overall development.
  • Don’t become a monomaniac and burn out
Smart_training_in_martial_arts
Don't bull-shit trainees and drive them to injury
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Related links-
............................................
S.SREERAM
KravMaga TamilNadu, Chennai
Mobile: 93400 06600
kravmaga.chennai@gmail.com
 www.kravmagatamilnadu.com
...........................................................................
"So that one may walk in peace" ... Imi Lichtenfeld, Founder of KravMaga
KRAVMAGA BLOG -  http://kravmaga-chennai.blogspot.com/
FACEBOOK -KRAV MAGA TAMILNADUi
YOUTUBE - http://www.youtube.com/user/KravMagaSreeRam
..............................................................................................
FREE PDF BOOKLET - 10As of Personal Safety for Women 
TWEET - @kravMagaSreeRam

Friday, August 15, 2014

4 questions to evaluate a street self-defence technique

"Sir, I know how to get out of Nelson Hold. My uncle who knows judo taught me"
"Master, in Systema there is another way of releasing the shirt hold"
I often see my trainees come up with variations which they have seen in a movie, youtube or done by a friend. Instead of being cynical about it, which will dampen their enthusiasm, I analyse the pros and cons of that particular technique.
"This release of Nelson will be tough, since your neck will be hyper-extended"
"You are using both hands for this shirt hold release, so you are open to the opponents other hand"

Sometimes, I also go further to teach them how to evaluate a technique.I will share those evaluation parameters with you now.
Before getting into the evaluation of technique let me clarify , at the cost of repeating myself, what differentiates KravMaga; because, I will be evaluating a technique only from the 'street reality' perspective

Basic Differentiators of KravMaga
KravMaga is NOT an ART.
Art has form, aesthetics, grammar and predictability. Martial arts are great for elevation of body and mind.
In contrast, KravMaga focuses on 'solving the problem asap with whatever is the most effective response". The 'response' can range from just saying "Sorry!" or blocking with a chair, kicking the balls.
self-defence-against-weapons
Madurai murder attempt - Video link
KravMaga is NOT a SPORT.
In Sports, the opponent, the date, time, venue are already known. There is only ONE opponent and there is a referee to enforce the rules. In short, Sports is only a contest of skills in a controlled environment.
In contrast, KravMaga focuses on 'street reality' where things go ugly in a few seconds, even before the defendant comprehends what's happening.

Having reiterated that, now lets see how to evaluate a technique one sees in youtube or done by a friend from another fighting system.

Question 1 -
Will the technique work, if there are more than one opponent?
reality-self-defence-martial-arts
Mom's kick !! (Click for video)
Grappling is fine only if there is one opponent. A winning clinch in competition can become a stupid liability on the street. See this street fight where a guy who is in total control of the opponent, gets knocked out cold by his opponent's mom.
Moral of the story: A technique which demands prolonged engagement with the opponent is a big NO NO in street self-defence. Since the defendent is also locked and unprepared to tackle another opponent.

Question 2 -
Is the technique so complicated that it requires years of rigorous practice?
There are lots of traditional martial arts which are really good, like our own Kalari and Varmam. In China one hears of acupressure used in Kungfu. But my question is, how much time, resources you got to learn and acquire reasonable skills in these arts? 
Where and how do you find qualified gurus in these esoteric arts!
Even if you succeed to find a great master, its very unlikely he will teach you. The learned gurus in ancient arts are very choosy whom they give their knowledge to. They judge their progeny for years, before sharing their sophisticated knowledge.


Question 3 -
Is the technique based solely on superior strength / fitness / speed / some special skill ?
That means, if the opponent is bigger / fitter / faster you are a loser. That means a young girl of 60 kgs body weight can't escape from a molestor weighing 90 kgs.
I am not belitlling the benefits of Strength, Fitness or Speed. If one has it, its good. Its a bonus.
But the technique should be based upon elements of human anatomy, physics of kinetic energy.
Remember, self- defence is for common people, with average fitness. Not for elite athletes.
realistic-self-defence
Can you do this?!! (World record kick video link click)
self-defence-for-common-people
Taking Groin kick with Combat KI !! (Click for Video)
Question 4 -
Is it possible to apply the technique under extreme shock and stress?
Most of the techniques work in the dojo, because one knows what the opponent is going to do. The element of shock or unpredictable anger is absent in the dojo.
Similarly, in the sports ring, both the fighters are mentally and physically prepared for the fight. There is only one opponent and his techniques has been thoroughly studied and analysed before the bout. Again the element of shock and unpredictability is absent.
In real life, shit hits the fan even before one can say WTF!In extreme shock mind and body refuse to obey. Layered complex learned behaviour, like the fancy moves one was able to smoothly execute in the dojo or ring just evaporate. See what is real street violence!!

knife-defence-of-criminal-attack
Meerut Jeweller murder ( Click for video link)
.
real-self-defence-in-chennai
Hyderabad road murder (Click for Video link)

Now, think before choosing the fighting system , for the sake of YOUR LIFE !!
S.SREERAM
Co-ordinator / Instructor
TamilNadu Chapter, Krav Maga (IKMF) India
Mobile: 93400 06600
Email-  kravmaga.chennai@gmail.com
Chennai Site - www.kravmagatamilnadu.com
...........................................................................
"So that one may walk in peace" ... Imi Lichtenfeld, Founder of KravMaga
KRAVMAGA BLOG -  http://kravmaga-chennai.blogspot.com/
FACEBOOK -KRAV MAGA TAMILNADUi
YOUTUBE - http://www.youtube.com/user/KravMagaSreeRam
..............................................................................................
FREE PDF BOOKLET - 10As of Personal Safety for Women 
TWEET - @kravMagaSreeRam
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