Terrible Decisions Make Good Stories

Last year my motto was to ‘feel the fear and do it anyway’ and with this come plenty of terrible decisions, I fell down, cried and sometimes even made people angry.

There have also been MANY positive things that have happened, mostly that I am now living my dream and every day it is my job to serve people doing something I LOVE!

It is crazy what your mind can a achieve when you let fear be your compass. Most people are so afraid to really live their dreams and at the same time afraid to die. Imagine all the things you could do this year if you decided to not listen to your fears/limiting beliefs: For example:

no-one will love you,
or that if you follow your dreams you’ll fail
or that you’ll disappoint your parents by following your heart.

The body responds to what your mind feeds it! Start to fix your mind on the positive outcome instead of letting fear take over and take ACTION!  This doesn’t mean that everything you do will be perfect and that you are not going to mess up… falling down and getting back up is how dreams are made. Thomas Edison failed 1,000 times before creating the lightbulb & Jay-Z couldn’t get signed to any record labels for years. Don’t be afraid of making bad decisions or being criticised because this is how you start to be your authentic self.

A lot can happen in a year.

It is all up to you.

What bad decisions can you let yourself make today?

Love,

OOPS Hungover ? A Detox For The Day After!

I don’t drink but let’s face it, it is the festive season and it’s part of our culture to drink copious amounts of alcohol. No matter how many times you tell yourself that you’ll never drink again, with the pressure of the silly season you almost certainly will and the dreaded hangover will inevitably strike back.

I remember back when I could drink all day and party until sunrise. Yep… those were the days. But for me times have changed! The last few times I consumed alcohol, I felt like a toxic mess. This is due to the fact that I am not as young as use to be, I binge instead of taking it slow and my body is now so healthy that when I abuse it – I feel it in every cell of my body!

I am the first to admit that every Sunday for a long time I would announce to the world (usually via a facebook status) that I am never drinking again and week after week I would wake up and do the whole thing again. So I have put together some tips to help you self detox your hangover this festive season.

1. Stay Hydrated and drink at 3 L of water a day. Staying fully hydrated helps your liver and kidneys to expel toxins from your body, as well as having many other health benefits.

2. Start your morning by making the detoxifer drink listed below and a have good breakfast (with protein ) – this will detox your liver and stabilise your insulin levels

4. Move your body first thing in the morning – walks before breakfast are great.

5. Take your vitamins –  drinking alcohol leads to an increase in free radical production, resulting in damage to cells in the body. Increasing your antioxidant intake and vitamins is the best way to combat this.

6. Be happy and laugh – when we are feeling down we are likely to reach for more vodka or christmas pudding to make us feel better. Enjoy time with your family and friends 🙂

7. Get back on track – when your done with the party food and alcohol – make a fresh start! Don’t turn one week of boozing into a few months.

Making the Detoxifier drink

Here are the ingredients for the Detoxifier. Use these quantities and you should be able to make enough to last you for a whole day. You can make a batch in the morning and then leave it in the fridge for the rest of the day, just remember to give it a quick stir before drinking. should start to gently reduce the amount of coffee you are drinking well before you start the Detox.

Ingredients

1.4 liters of water, preferably distilled or at least filtered
2 tablespoons of unpasteurized Apple Cider Vinegar
Juice of 1 Lemon
1/2 teaspoon of Cayenne Pepper

Preparation of the Detoxifier drink couldn’t be easier. Just stir all the ingredients together and drink. I would recommend drinking the Detoxifier through a straw. This is because lemon juice can, over long periods of time, contribute to the erosion of tooth enamel. You might only be drinking the Detoxifier for a few days, but this prevents it from coming into direct contact with your teeth. It’s good practice to always use a straw when consuming drinks containing lemon or apple cider vinegar.

If you’re wondering why each of these ingredients is included in the Detoxifier drink, I will tell you exactly why. Each ingredient has its own role, but the overall effect of this drink should be to promote toxin elimination and ensure healthy, regular bowel movements.

Distilled Water
Not all water is created equal though, which is why I recommend using distilled water, or at least properly filtered water. Distilled water has been boiled, evaporated and condensed, meaning that all the dissolved minerals that you normally have in your water have been removed. This makes it particularly good at absorbing the waste products that your body is trying to expel.

Apple Cider Vinegar
Apple Cider Vinegar  is a wonderful cleansing agent that breaks down mucus and encourages your lymphatic system to expel toxins. Make sure you buy the right kind of ACV – it should be unpasteurized, meaning that the nutrients have not been stripped out. If you buy organic you should be safe, otherwise look closely in the bottle and you should see small strands within the liquid. These strands are apple pectin, an type of fiber that will help with your bowel movements, and if you see it then the ACV is unpasteurized. A 2011 research report[37] stated that, “Apple vinegar is a powerful detoxifying and purifying agent, it breaks down fatty, mucous and phlegm deposits within the body. By breaking down these substances it improves the health and function of the vital organs of the body, such as the kidneys, bladder and liver”.

Lemon Juice
A glass of lemon juice and water is a great way to start the day. Lemon juice has a number of beneficial effects on the way that your body processes toxins. Firstly, it is a gentle antibiotic that kills harmful bacteria. Secondly, it has a mild stimulative effect on your liver, allowing it to process and expel more waste. Lastly, lemon juice promotes peristalsis, the contractions that move waste through your gut and ensure healthy bowel movements.

Cayenne pepper

There are a couple of good reasons why I have included it in the Detoxifier. Cayenne helps to breaks up mucus in your small and large intestines, and also promotes healthy bowel movements. It is really important not to get constipated during the Detox. Cayenne also contains a compound named capsaicin, which helps with your circulation. It does this by preventing the platelets in your blood from sticking together, a property that has been backed up by several research studies.

MERRY CHRISTMAS LOVERS

Love,

Guest Interview With: Gary Goldstein – Jew In Jail

Today’s guest blogger is Gary Goldstein, author of the book Jew in Jail. Gary’s book  speaks the brutally honest truth about his pitfalls into alcohol, drugs and gambling and his time spent in prison.  His book was created to help other recovering addicts or those struggling with self-esteem and self-confidence issues – check out his interview on health and happiness below.

Meet Gary! 

Where do you live?
I live in Brooklyn, New York, which is the best place in the entire world!

What’s your passion?
My passion is helping others, especially those who are still sick and suffering from an addiction, or anyone not living up to their full potential, because they are lacking self-esteem and self-confidence.

Tell us more about your book?
Jew in Jail is about the nearly six years I spent in various New York State prisons for robbery, based on my past addictions to alcohol, drugs and gambling. It details all of the trails and tribulations I experienced as a minority behind bars, and how I was forced to fend for myself while incarcerated. Jew in Jail is truthful, insightful, educational, and at times even funny, all the while focusing on my attempts at rehabilitation from my past addictions, so that I could lead a productive, law-abiding life upon my eventual release.
Jew in Jail is recommended for anyone suffering from an addiction, a family member, friend, loved one, or co-worker of such a person, or anyone living with low self-esteem and self-confidence who is interested in a better way of life.

Why is fueling your body with nutritious wholesome food important to you?
Very simply, it provides me with the necessary energy to start my day and accomplish everything I set out to do. From the moment I wake up and work out in the morning, and all throughout my busy day, it is comforting to know that I have supplied my body with all that it will need to maintain my healthy lifestyle, including doing everything that I desire both professionally and personally. I believe in eating right, living with a positive attitude, and helping others when possible, and that always starts with a balanced, nutritional meal!

What does self-love mean to you?
Self-love means that I value myself and always desire to be in great physical shape in all aspects of life: body, mind and spirit. I know that if I don’t concern myself with my own well-being and happiness first, then I will be of no use to anyone else, so it all starts at “home” with me.

What are three things you have left to do on your bucket list?
Hmm, now that is a terrific question!
First of all, I would love to travel to Israel, because it just seems like a place everyone needs to visit at least once in their lifetime.
Secondly, I would absolutely love to own a thoroughbred racehorse, and even win the Kentucky Derby one day! I am a huge animal lover, and think horses are just so beautiful.
Finally, I would love to get married and become a father, because that is something that my selfish behavior and lifestyle has prevented me from doing so far, and I have always had such a great rapport with children.

What are your top 3 tips to stay healthy and happy?

1)Wake up early to work out, and then eat a hearty, nutritional breakfast.

2)Laugh at least once every single day, and never take yourself too seriously.

3)Drink lots of water, love who you see in the mirror, and compliment others, without ever being competitive.

I know this was actually more than three, but I couldn’t help myself!

What’s your favourite inspirational quote?
“Nothing great was ever achieved without enthusiasm.” Ralph Waldo Emerson

Can you please share your favourite recipe?
I really love making salmon steak, because it is so healthy and delicious.I usually have a fresh salad and vegetables to complete this yummy meal.

Where can we find you ?
Website
Blog
Facebook

Is guilt weighing you down ?

My clients and I have been talking a lot on the topic of shame and guilt lately and how it affects our long term goals and intentions. It’s ridiculous how quickly guilt can kick in for the smallest, most meaningless things in our lives. eg. eating 20 almonds instead of 15!

Guilt is one of those emotions that can sometimes teach us a lesson but be aware that not every emotion, and certainly not every guilty feeling serves a purpose. For me guilt and worry are usually wasted emotions – they don’t change a situation – if anything they make it worse by making me feel sick in the belly. And lets face it 90% of what we worry and feel guilty about never happens. Our mind loves making up stories and sometimes we feel guilty for things that are not even real.

Only focus on the guilt that is going to help you grow but don’t focus on it for long – learn your lesson – put an action plan in place so it don’t happen again and move on. Like Albert Eisenstein say’s –the definition of insanity is doing the same thing over and over again and expecting different results.

One of the best ways I have been taught to overcome guilt is to speak to myself the same way I would my own child.

If your child was feeling guilty and upset because they emotionally ate or missed an exercise class would you start yelling at him/her …

‘you’re fat’
‘thunder thighs’
‘You are going to fail’
‘you suck at squats’
‘you will die if you don’t lose 1kg this week’

Doubt it !

I am guessing you would give your child a cuddle and some loving words of wisdom! This is the kind of loving relationship I wish everyone would start to develop with themselves. Instead of giving your body a beating for eating the 10th cookie – tell your body what you love about it and give it some loving words of advice! Forgive it and focus on the good stuff!

For the next week take note when you feel guilty, and instead of being hard on yourself  begin to treat you body like the precious gift it is . Start to become aware of your negative self-talk. Notice when you’re inner critic is giving you hard time— is there any need to speak to yourself that way ? Be skeptical – is your guilt trying teach you something  helpful about your behavior? or is it just an emotional, irrational response to a situation ?

How do you overcome guilt ?

Love,

Metabolic Conditioning – Drops Body Fat

My training sessions and online exercise plans consist of three phases:
> High Intensity Interval Training
> Metabolic Conditioning
> Yoga & Flexibility

I wanted to quickly touch base on Metabolic Conditioning and why I find it the most effective style of training to boost your metabolism, drop body fat, increase your strength and improve overall conditioning.

Firstly, metabolic conditioning is not interval training. While interval exercise can be an important component of metabolic exercise, the metabolic approach is much more than that. Metabolic conditioning is the conditioning of the muscles and it improves the efficiency of the different metabolic pathways. Instead of only working your aerobic energy system you are working aerobic and anaerobic whilst improving your strength, power and muscle endurance.

My sessions are put together to be performed with a high level of intensity with small rest intervals between exercises. In these sessions my clients get breathless and feel the heat – this has a lot to do with EPOC (recovery of metabolic rate back to pre exercise levels)

Metabolic conditioning also creates a greater hormonal disturbance in the body that is more favourable to burning fat. I find it is the unique hormonal response of this type of exercise that drives the results rather then the amount of calories burnt.

Now this is something that I feel like I repeat this often and that is because I can’t stress it enough – doing long periods of cardiovascular exercise is not going to help if FAT LOSS is your goal. I walk into my local gym and every week I see people slugging away for hours on treadmills, stair climbers, bikes and other cardio machines hoping to burn fat but it just doesn’t work that way.

This type of cardio burns carbohydrates – NOT FAT and often destroys your muscle mass!

Cardio will burn calories – No arguments there – but cardio just doesn’t work in our favour when fat loss is the objective. I read a book my roommate purchased not long ago called “The First 20 Minutes” and it explains this theory brilliantly.

“We just weren’t designed to operate at medium intensity for long periods of time. We evolved to walk long distances, gathering food, tracking prey etc, sprinting occasionally to escape a predator or catch an animal to eat, climbing, throwing and lifting heavy things. We’re meant to alternate periods of kicking back with short periods of kicking ass conserving as much energy as possible – not running to keep the heart rate up or reach some type of fat burning/aerobic zone. How many animals jog? None! They walk and sprint occasionally.”

So while you burn a lot of calories running a marathon if losing your love handles is your primary goal you are going about it the wrong way. Running a marathon is an awesome goal and I look up to anyone that has done it but I am writing this to more so explain why I find Metabolic Conditioning is so effective for fat loss.

If you would like an example of on my exercise plans please email me alex@alexandramichelle.com

Love,

AM

Get Alkalined!

My friends will tell you how much I love green juices. I don’t love them because they’re trending right now – I love them because greens are my medicine and my secret to keeping a balanced body and detoxifying my liver.

Because lets face it – we are human and we don’t always make the healthiest choices. We live in a highly processed, highly refined, high sugar-content world and often pump our bodies with too much food and alcohol. This is why keeping the correct ratio between acid and alkaline foods in your diet is crucial for general health and fat loss.

If your body is to acidic you will struggle to drop body fat.

Too much acid in the body is also the cause of many types of health problems including fatigue, obesity and can lead to much bigger health challenges.  If your body is overly acidic the damage from the free radicals to cells is accelerated. This causes premature ageing, wrinkles, weight gain and poor hormone functions. I have been through this and it is not fun – I felt tired, stressed and run down. The longer you keep exposing your body to these poor lifestyle habits, the more likely it will lead to illness.

The best way to prevent this from happening is greens, greens, greens –  the more you can add to your diet the better and you will also be more efficient in burning fat due to thermogenic effect of the foods. My clients find the quickest way to add more greens is to blend them and drink them !

Instant Energy : ) 

Health happens by choice, not by accident. Don’t expect health to just fall in your lap, the key is education. Educate yourself on alkaline foods and then at least you have the ability to make informed choices. 

If you are tired of fighting for good health, feeling lost or lacking direction or if you’re struggling with exercise or want to learn how to love and accept yourself  – then now is the perfect time to take positive action.

If you ‘re ready to put your health first please send me an email alex@alexandramichelle.com and we can talk further.

Healthy food + healthy thoughts = a healthy body + healthy life experience.

Love,

AM

ACID-ALKALINE FOOD CHART

Extremely AlkalineLemons, watermelon.

Alkaline FormingCantaloupe, cayenne celery, dates, figs, kelp, limes, mango, melons, papaya, parsley, seaweeds, seedless grapes (sweet), watercress.Asparagus, fruit juices, grapes (sweet), kiwifruit, passionfruit, pears (sweet), pineapple, raisins, umeboshi plums, and vegetable juices.

Moderately AlkalineApples (sweet), alfalfa sprouts, apricots, avocados, bananas (ripe), currants, dates, figs (fresh), garlic, grapefruit, grapes (less sweet), guavas, herbs (leafy green), lettuce (leafy green), nectarine, peaches (sweet), pears (less sweet), peas (fresh, sweet), pumpkin (sweet), sea salt (vegetable).Apples (sour), beans (fresh, green), beets, bell peppers, broccoli, cabbage, carob, cauliflower, ginger (fresh), grapes (sour), lettuce (pale green), oranges, peaches (less sweet), peas (less sweet), potatoes (with skin), pumpkin (less sweet), raspberries, strawberries, squash, sweet Corn (fresh), turnip, vinegar (apple cider).

Slightly AlkalineAlmonds, artichokes (jerusalem), brussel sprouts, cherries, coconut (fresh), cucumbers, eggplant, honey (raw), leeks, mushrooms, okra, olives (ripe), onions, pickles (homemade), radishes, sea salt, spices, tomatoes (sweet), vinegar (sweet brown rice).Chestnuts (dry, roasted), egg yolks (soft cooked), essene bread, goat’s milk and whey (raw), mayonnaise (homemade), olive oil, sesame seeds (whole), soy beans (dry), soy cheese, soy milk, sprouted grains, tofu, tomatoes (less sweet), and yeast (nutritional flakes).

NeutralButter (fresh, unsalted), cream (fresh, raw), cow’s milk and whey (raw), margine, oils (except olive), and yogurt (plain).

Moderately AcidicBananas (green), barley (rye), blueberries, bran, butter, cereals (unrefined), cheeses, crackers (unrefined rye, rice and wheat), cranberries, dried beans (mung, adzuki, pinto, kidney, garbanzo), dry coconut, egg whites, eggs whole (cooked hard), fructose, goat’s milk (homogenized), honey (pasteurized), ketchup, maple syrup (unprocessed), milk (homogenized).Molasses (unsulferd and organic), most nuts, mustard, oats (rye, organic), olives (pickled), pasta (whole grain), pastry (whole grain and honey), plums, popcorn (with salt and/or butter), potatoes, prunes, rice (basmati and brown), seeds (pumpkin, sunflower), soy sauce, and wheat bread (sprouted organic).

Extremely AcidicArtificial sweeteners, beef, beer, breads, brown sugar, carbonated soft drinks, cereals (refined), chocolate, cigarettes and tobacco, coffee, cream of wheat (unrefined), custard (with white sugar), deer, drugs, fish, flour (white, wheat), fruit juices with sugar, jams, jellies, lamb.Liquor, maple syrup (processed), molasses (sulphured), pasta (white), pastries and cakes from white flour, pickles (commercial), pork, poultry, seafood, sugar (white), table salt (refined and iodized), tea (black), white bread, white vinegar (processed), whole wheat foods, wine, and yogurt (sweetened).

As seen on www.rense.com

Lets Get Naked

I was on my way home from my morning training sessions, waiting for my green juice when I got chatting to a girl about being naked. I think the conversation started with not wearing a bra – to trying naked yoga – to loving naked dancing and then she said something that stuck with me.

“If everyone were to walk around naked people would be less insecure”

And I would have to agree with her. I’m not about to rip my clothes off and join a nudist community but I honestly believe people would be more comfortable in their own skin if they could see how normal all of our little imperfections are. Instead of comparing ourselves to airbrushed super models and billboards – we would see what a ‘real’ human being looks like. Our beauty – our flaws all crafted into one amazing masterpiece.

I get clothes are needed most of the time but they also serve as a disconnect from our body.  Feeling comfortable naked will not only improve your sex life but it can also start to show throughout other areas of our life.

When your truly comfortable within your body – you can start to be ‘truly naked’ and bare your soul.

You can connect better with others – you can let go of your script and start to form truly intimate relationships. Imagine looking into someones eyes with no fake lashes, no eyeliner or mascara and really seeing them. The feeling is like nothing else and one of life’s biggest pleasures.

I understand this is not for everyone but spending some time naked wether it be alone or with your partner has huge benefits for the mind, body and soul.

Happy Hump Day  ; )

AM

5 Things I’m Digging At The Moment!

I have just spent the night detoxing my pantry and thought it would be nice to share a few of the items I can’t part with.

1. Nut Butter

I have tried a lot of nut butters but this one tops the lot. This all-natural, sugar-free super spread is made with pure almonds, peanuts, hazelnuts, chia seeds, sesame seeds, brazil nuts, cashews and spirulina. YUMO ! You can buy it at Coles or click here to buy online.

2.Rainbow Super Food Blend

LOVE LOVE LOVE Rainbow Super Food Blend ! I have a teaspoon of this in my green juice every morning without fail. The powder includes Maqui, AFA Blue Green Algae, Camu Camu, Acai and Gubinge.

Maqui & Acai are the ultimate purple antioxidant superfoods. Gubinge & Camu Camu are incredibly high sources of vitamin C; both are wholefoods, so your body will absorb them more effectively than synthetic supplements.

It doesn’t really have a taste but I feel engerised knowing all of this goodness is in my belly everyday.

3. Loving Earth Organic Raw Cacao    4. English Tea Shop Organic Tea

A few squares of Loving Earth
+
a cup of chamomile tea
+
a good book
+
my bed
=
so much happiness 🙂

Since my trip to Bali I have been addicted to young coconuts. Besides the island feel I get when I drink them, young coconuts are highly nutritious. Coconut water is going to play an important part in my upcoming Mind Body Detox to help flush away toxins and keep you hydrated. Stay tuned for more info 🙂

Sweet Dreams Lovers

AM

I love My Post Bali Belly

In fact, I love my body no matter how it looks. I love it on the days when it is lean, I love it when it is bloated, I love it when it breaks out, I even love it when it bangs on a few extra kilos.

Some of you may be thinking I am vain or a tad cliche but I spent years at war with my body. I would wake up to an image in the mirror and hate it. I wanted different coloured eyes, longer legs, flater tummy, thinner hips, bigger booty.. the list goes on.

Lets just say I wasted a lot of time and energy wanting to look like someone else and when I got a flatter tummy – I still wasn’t happy – it was just time to get whiter teeth.  I recall one of my closest mentors saying to me over and over again “alex having your ideal body never will, equal happy until you learn to truly love yourself”. I am glad I listened – because he was right.

Don’t get me wrong, sometimes I still hear my inner critic start to judge my body when I see photos of myself or when I am not feeling my best but I take a deep breath – smile and show myself loads of compassion.

My body tells my story. (Right now it is telling the story that I enjoyed the delicious bali food 😛 ) When you get to know your body, you get to own your story. And when you own your story, you get to write the ending.

Next time you catch your inner critic giving your body hard time remember:

* The essence of YOU comes from within and that never changes.

* Your beauty has nothing to do with your physical body.

* You are the only person you have to spend your entire life with. Develop a deep, honest, respectful and compassionate relationship with yourself  – once you have this you can truly appreciate others for exactly who they are and reveal the beautiful woman you are.

* Nourish your body with healthy wholesome food. When you feel your best, you do your best.

* Move your body it is a genetic necessity. We can’t be totally healthy without it. It also releases dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness. Learn to LOVE it.

I’m all about teaching self-love! We’re affectionate and loving beings, it’s in our nature to connect with other people. But we have to feel that connection within first and self-love is where it’s at. We need lots of it, bucket loads, every single day.

And we need to know how to give it to ourselves. We may be in healthy, loving relationships, we may have enriching friendships and they may provide us with love. But without the same love towards ourselves, we’re not quite complete.

Not quite filled up. Close, but there’s a whole lot more.

Have you had a similar experience?  How do you show your body love?

❤ AM

My Letter To The Universe

Often I ask my clients to vision what it looks likes to be at the end of their 8 week training program and I request that they take time to write a future letter to the universe dated 8 weeks from now.

I ask them to place themselves in the future, looking back over their journey and reporting on important steps taken and all the accomplishments attained during this time – as if those things were already in the past.

Everything must be written in past tense and begin with the words – Dear universe, I became the person I am today because . . .

Below is a letter I wrote to the universe about becoming a coach – notice in this letter I focused on the person I wanted to be, momentarily silencing the voice in my head that would tell me I could fail.

Dear Universe,

I became a successful coach because I had faith in myself. I had the courage to examine my fears and realized they have no place in my life. Before I started this journey I was fearful of speaking to new people, writing and public speaking but over time I learnt this was just a limiting belief I developed at young age. So I Let It GO – and everyday I started doing new things to step outside my comfort zone and push past fear barriers.

My fears are now what I do for fun.

I knew I was a successful coach the day I decided to let go of comparison and turn it into compassion. Instead of comparing myself to others I channeled this energy into creativity and developed my own philosophy.

I changed from being someone who struggled to give their true self to people because of fear of being judged and being deemed unworthy-  to someone  who finds it easy to speak their mind in the moment. I know now that everyone’s minds view of me will not be perfect – and this ok- this has nothing to do with my self-worth and I now show myself true compassion in these situations.  I have found immense freedom in not taking what other people say personally.

I always lived my life true to my teachings and my sole purpose has been to connect other people back to what makes them happy.

I know from this moment fwd I will continue to grow organically in my role because it is my passion and being of service is the greatest gift.
 
❤ Alex 

Writing this letter was a turning point for me, I never intended for anyone to see it but I would read over it often. I remember the day I wrote it – I was scared of failure but by putting a positive spin to my story I created the path to be successful. I dissolved all thoughts of scarcity, comparison, competition and attachment. I allowed myself to step into a place of possibility and participate joyfully in projects and not get caught up thinking that my life depended on achieving a mark. I set the context and let the rest gracefully unfold.

What stories do you tell yourself about why you can’t live your dreams ?

Are these stories the only thing holding you back ?

If you have a dream or a wish – prove your fears wrong and give this activity a go! I would love to hear your thoughts on this so share with me in the comments below.

Love,

AM