How much protein should I be eating? When should I eat protein? Should I use protein supplements? What is the best protein to use? These are all common questions that get asked by members in the box or by avid gym goers and health enthusiasts. The answer isn’t as easy as some might think; the answer will be different for most people. The main objective of protein is to repair and build muscles after vigorous activity. However, there are some things to take into consideration or research when trying to determine the right protein or when it should be taken.
Some things to think about when determining protein amount and timing:
- What are my goals? Weight loss or weight gain?
- In order to determine the right amount of protein for yourself you have to understand your goals and take in the appropriate amount to help you achieve your goal. Amounts are dependent on body size and physical activity levels. Our performance athletes are going to need to take in more protein to repair and recover their bodies after high amounts of volume and intensity. Whereas our members who have more of a wellness and weight loss focus will require a smaller amount. Calorie amount must be not overlooked.
- Do I get enough through my diet?
- Most people don’t eat enough protein in their daily diet to justify using supplements. Adequate amounts of protein should be obtained through foods such as lean meats, dairy, as well as nuts. This also varies depending on body size and goals. The average person’s diet is typically high in carbohydrates and fat.
- When should I use protein?
- Each meal should contain some sort of protein and should be balanced throughout all meals. Commonly people eat large amounts of protein at dinner and much smaller amounts earlier in the day. The body will only process so much protein at a time so protein intake shouldn’t exceed 30-40 g per meal. Large amounts of protein in a serving are harder for the body to digest.
- Protein supplements are great for post workouts. During a training session you are breaking down muscle and the tissue and in order to repair and grow stronger you must replace what was just burned off and heal the damaged muscle. Your body has a metabolic window of 30-45 min after a workout so it is important to have a post workout shake or snack ready to go.
- What protein should I use?
- There are more supplement brands on the market that I can count. When it comes to picking the right protein powder to use, make sure you research different brands to find out what makes the most sense for you and your goals. Just like any product you will find some on the higher end of the spectrum and some on the lower end.
Here are some options to get you started if you are looking to use a protein powder.
- SFH (Stronger, Faster, Healthier) PURE
- This would be considered a high end protein that is very clean and doesn’t contain any artificial sweeteners or GMO’s and is obtained from free range cows. Many athletes training for performance and need a speedy recovery use SFH. Should be mostly be used immediately after workouts and contains 24g of protein and 120 calories per serving.
- Advocare Muscle Gain – Contains 25g of protein and 150 calories per serving. Muscle gain is tested for banned substances to ensure it is safe for athletes. This can be taken as a morning breakfast but most importantly after a workout to aid in muscle repair and development.
- Zeal for Life Protein – Also a clean protein with high nutritional value. It contains 14g of protein and 100 calories per serving. Great for weight management as well as general wellness. Zeal protein can be used as a meal replacement. Also good for a post workout snack. Great for people who have trouble getting enough protein and nutrients throughout the day.
Understanding what your body needs to help it recover and continue to improve is crucial for your success in the gym. It not just about what you do in the gym for that hour a day it’s about what you do outside of the gym the other 23 hours the have the biggest impact of your goals. For guidance on how set yourself up for success and to kill it the next day in the gym contact one of CFC’s coaches! We are here to help you create a better version of you!
Are you a Fat Trimmer?? Better Balancer?? Carb Reducer?
Genetics play a role in everyday life-some people wear glasses or contacts while others enjoy 20/20 vision.? Likewise our genetics play a role in what macronutrients we tend to over store as fat vs. what we burn off faster regarding how it relates to increased metabolism.? Knowing how to combat these macronutrients in your nutrition plan is a key factor in your success.
At CrossFit Collinsville we have a phrase: ?Test ? Don?t Guess?.? This phrase, derived from our want to know the reason behind our genetic dispositions as it relates to nutrition.? This stands as the foundation of our belief in using the genetic test to set goals. Genetic testing, a simple cheek swab completed at an offsite lab, provides knowledge that will better focus your nutritional efforts based on your genetic disposition to store or burn certain macronutrients.?
The test results will group you into one of three categories: Fat Trimmer, Better Balancer, or Carb Reducer.? After determining your group, the formula to kick start your metabolism will be revealed by focusing on the macronutrient proportions best suited for your genes.? With some help and guidance from me, you will begin to understand which sources of macronutrients you want to be careful with & which sources to thrive on.
With this knowledge you can turn METABOLISM and FAT LOSS on its head while putting your genes to work FOR YOU not AGAINST you.?
What is a macronutrient?? ?Macronutrients are nutrients that the body uses in relatively large amounts ? proteins, carbohydrates, and fat-as opposed to micronutrients in which the body requires in smaller amounts-vitamins and minerals.? We need all three macronutrients to survive as they provide calories to the body and perform other vital functions.
LOW/NO CARBS – We often hear about the ?no carb diet? or the ?low carb diet? and the constant references that individuals are not eating carbs as an attempt to lose weight.? But, in actuality, most successful weight losers are minimizing processed carbs and still eating whole food based carbs such as fruits and vegetables.? Fruits and vegetables are great sources of carbohydrates.? Knowledge is the key to understanding proper use of the macronutrient carbohydrate.
CAVEMAN/HIGH PROTEIN – Similarly we hear about people living the ?caveman? diet or high protein diet in which they eat high quantities of meat of everyday.? The issue that most run into is they eat a ton of meat EVERYDAY–this was not how Mr. or Mrs. Caveman lived.? The caveman (or cavewoman) woke up daily and began moving and working to survive. Cavemen hunted and gathered food daily, for survival.? What most of us do not realize is that cavemen were lucky to come across game, let alone successfully make the kill.? Prepping hunted game was not an easy task–they didn?t have freezers, zip lock bags, or refrigerators to store meat for future meals.? They ate for the day and started back over the next morning Mr. & Mrs. Caveman RARELY saw large quantities of meat EVERDAY, in fact, not seeing game for two consecutive days was normal.? Cavemen moved all day working to hunt and gather food sources which is why today we see cavemen depicted in lean physiques and look crazy FIT.? Most modern day ?caveman? enthusiasts hear the word meat and hyper focus on eating large quantities of protein every meal without hunting or gathering and instead type at a desk most of the day.? Weeks later ?meat/protein enthusiast? are left scratching their heads at their lack of weight loss and are pondering the reason for their plateau.
LOW FAT – The word ?FAT? typically makes most run for the hills. ?Most find the thought of creating meals or meal plans around fats very confusing. ?Again the confusion comes from lack of understanding where valuable forms of fat can be found.? Whole foods like nuts, olives, avocados, etc. contain great nutrients in the FAT category and are a part of a whole food plan.?? Healthy forms of fats can be found if you search for quality sources in the grocery store or farmers market.
I personally have a knowledge base and understanding about the above examples because I spent a solid 18 months educating myself on understanding the different models. ?I began my journey with nothing but my own knowledge and experiences so I made many of the mistakes I describe above.? Eighteen months after I started my journey I was down a meager 7lbs from when I proclaimed my goal of ?getting me back?.? That?s when I turned to science and ordered my genetic test.? I also went a step further and optioned for the food journal that was supported by my test results.? From there I got my micronutrient (vitamins/minerals) intake in balance by switching to a liquid vitamin to increase my absorption rate.? With the information provided by the genetic test and food journal I was quickly able to develop the knowledge and skills to build daily approaches to my meals that turned my metabolism INSIDE OUT!? I dropped 30 lbs. (and still counting!) from November to May and I did it the healthy way–through proper nutrition with appropriate caloric daily intake and exercise.?
Through my genetic testing I learned I am a ?carb reducer?.? With that information I immediately went to the food journal, plugged in the results and began focusing on creating a daily meal plan that matched my genetic test results.?? By focusing on hitting my daily percentage in each macronutrient category plus my caloric intake goals, I was able to begin melting like a snowman.? I greatly believe in this genetic test and now have it available for any client/friend/family member or stranger off the street looking to gain knowledge and understanding of their genes or looking for ways to improve management of macronutrients.
BEFORE the test, I took in approximately 50% or more of my calories through protein.? AFTER my test I average 25-35% of my calories in proteins.? BEFORE my test I was hungry all the time, I wasn?t sleeping well, and I suffered from headaches.? After implementing the knowledge I gained from the genetic testing, I feel better than I have in years all because I know understand the way my body can handle and process foods.?
Now if I over do it (which I still do ? I mean what are holidays for?)? My body relays messages to me.? That stomachache I?m having after all that ham, turkey, and meatballs?? That?s my body?s way of saying too much of this category – we can?t break it down fast enough so it?s going to have to sit here and wait in line until we can get to it.? All that protein backed up and not being broken down efficiently causes me to have a stomach ache, head ache, and feel just plain miserable when I move at all because I have too much in my system for my body to handle at one time and I have to ?wait it out?
Jen Doehring, owner of CrossFit Collinsville and a health enthusiast has a passion for knowledge and passing that knowledge onto others.? She will peel back the layers of unhealthy life style habits and help you begin a path towards better help. ?Much of her success has come from putting her genetic test results into a action plan.
Attached?you will find insight on the 3 RESULTS that the genetic test may provide you.? It was interesting to me that I tested as a ?Carb Reducer? and my kid brother came back a ?Fat Trimmer?.? Here I thought that because we were blood he would test the same as me?? The Test ? Don?t Guess method is a surefire way to make sure your plan is the right one.?
To learn more, I?m available in a couple different settings:
-?????? 30 minute Health Coaching Consultation – $45
-?????? Health Coaching Accountability Sessions
- (4) 30 minute sessions – $160
- (8) 15 minute sessions – $160
-?????? Genetic Test + consultation – $199
To inquire about one of these settings or to make a purchase, email me at firstname.lastname@example.org or shoot me a call @ 618-344-3858.
Below you will find a breakdown on the results one would receive from the genetic test.? ?
HOW THE?CARB REDUCER PLAN WORKS. The Carb Reducer Plan is designed to provide approximately:
- 45% complex carbs
- 20% protein
- 35% healthy fats
Daily meal plans feature:
- Three meals and two snacks
- Portions of lean proteins and healthy fats
- Complex carbohydrates from fruits, vegetables, and whole grains
The plan uses the Food Exchange System* that is a foundation of the American Dietetic Association. The Carb Reducer Plan is not a no-carb approach. It focuses on replacing “simple” carbohydrates (i.e., white breads, pastas, candy bars, and soda) with “complex” carbs, found in whole grains, fruits, and vegetables. ??
HOW THE FAT TRIMMER PLAN WORKS.
The Fat Trimmer? Plan helps you cut calories by reducing fat to 20% of your total calories for weight loss. This approach offers the perfect opportunity to expand your horizons with herbs and spices and fresh foods.
The plan is not a no-fat diet but it is low in fat. Your body will reap the benefits of taking in less fat and protein exchanges with an emphasis on complex carbohydrates.?
The Fat Trimmer Plan is designed to provide approximately:
- 65% complex carbs
- 15% protein
- 20% healthy fats
?Daily meal plans feature:?
- Three meals and two snacks
- Controlled portions of lean proteins and healthy fats
- Complex carbohydrates from fruits
- Supplements to support your nutritional needs
- A short daily workout.
HOW THE BETTER BALANCER PLAN WORKS. The Better Balancer? Plan is designed to provide approximately:
- 55% carbs
- 20% protein
- 25% healthy fats
Daily meal plans feature:?
- Three meals and two snacks
- Portions of lean proteins and healthy fats
- Complex carbohydrates from fruits, vegetables, and whole grains
The plan uses the Food Exchange System* that is a foundation of the American Dietetic Association. The Better Balancer Plan balances carbohydrates, protein, and fat, while reducing calories in order to better manage your weight. This plan encourages the consumption of foods that meet your nutritional needs, but not too much of any one nutrient. ?Article Credit: ?Jen Doehringemail@example.com
Your power clean should look as smooth as you do on your Senior Prom.? Think of it this way when you are getting ready for a hot date or job interview you take your time to clean up nice.? Same thing should go for when you are doing power cleans in the gym or during a WOD.? Developing a good looking Clean doesn?t happen overnight or in 5 minutes. It takes time to perfect the movement and understand the mechanics.?
Why are power cleans so awesome? Well, it?s because it is one of the most athletic strength and power development movements that a person or athlete can do. It develops total body strength by using every major muscle group and requires the right movement patterns to be successful at the lift.? That?s why you see it so much in CrossFit boxes and your local high school gyms.? The benefits to doing cleans are second to none in my opinion.?
With that being said since doing cleans are so popular in the strength in conditioning world at any level of sport or CrossFit box everybody thinks that they can coach it because they did it when they were playing football in college or saw videos of it on you tube. Understanding biomechanics and human movement is much more important. This all starts usually at high school level weight lifting programs.? I think it is great when kids or athletes begin lifting weights but only if they have an understanding of the movement and have been taught correctly by a coach.???
The downfall of athletes performing cleans and other lifts inside these programs are that they are working in enormous groups of kids who are not shown proper technique but rather a quick description and then told to throw weight on the bar.? RED FLAG! Young athletes need to develop good habits and movement patterns first because they are still developing. Efficient movement and mechanics will do more good in the long run than hyper focusing on the 1RM.? That will happen naturally if they are taught correctly. On top of learning proper technique the athletes must possess the right amount of mobility and coordination to allow them to get into a good position.? It will be much harder to learn if mobility issues are not addressed.?
When learning to Clean you must understand each position of the movement by breaking it up into position holds and moving slowly so you know what each part of the movement feels like.? After this is understood then you focus on the speed of the movement.? When working the full movement a common coaching cue I use is ?Controlled Explosion?.? Almost all sports require this.? Generating force such as swinging a bat or throwing a pitch is controlled explosion. What does this mean?? When the bar is lifted off the floor to above the knee the bar should be controlled and keep all the muscles engaged. In other words, not rushing off the floor causing your hips to shoot up first and then throwing them at the bar to make contact.? Instead, lock yourself in and once you reach the power position that is when you unleash the explosion.? Full explosion results in ?Triple?Extension? which includes hips, knees, and ankle which occurs in all sports.? If this is achieved with good contact and vertical pull of the bar then a quick and explosive clean will result.?
When it comes to improving strength and power and overall athleticism cleans should no doubt be a part?take your performance to the next level or need help cleaning up your technique contact Coach Thomas for 1 on 1 Personal Training. ?A 30 minute session for $45 or 4 sessions for $160. firstname.lastname@example.org?or by phone 618-344-3858.of your routine.? Don?t tackle this on your own! If you are looking to
Article Credit: ?Chris Thomas
Liquids are becoming ever more popular. ?From?juicing your vegetables and fruits, to enjoying your?coffee for the caffeine kick, to the way many people choose to relax over a cold one. ?Ever?wonder why we DRINK alcohol? Why isn?t it something we eat? Why don?t they make pure rum beef jerky or 100 proof candy bars? The answer is simple ? alcohol is intended to get into your blood stream to create a desired cause from its effect and drinking it is a much more effective way to do that.
So?? how do vitamins tie into this? ??.
Recently we have seen liquid vitamins grow in popularity as opposed to the pill forms we are used to. There is good reason for this and it?s not just because they are easier to take. Just like the alcohol you had this weekend, vitamins are more effective in liquid form.
Absorption rate is the name of the game here. Anything we put into our body has an absorption rate. In easy terms it means how much of what you put in your body is actually being used, and how much is simply waiting for you to use the rest room so it can leave you.
When vitamins or alcohol is in liquid form, it immediately begins being absorbed in big quantities by our intestines. When we swallow a pill, our digestive system has to break the pill down before it can be absorbed. Many times only part of the pill is broken down before it moves on and prepares for freedom at your next bathroom break. There are some vitamins that can have an absorption rate of near 90% in liquid form, but only a 20% rate in pill form. That means that 80% of that horse pill I choked down was useless, and is about to give my toilet all the vitamin alphabet it could ever want.
As health focused people, we like to know that what we consume has the desired effect. If we decide to sip on some of Uncle Jesse?s famous moonshine (Dukes of Hazzard reference J),? we want it to be effective, and if we decide to commit to a daily vitamin routine, we want it to be effective as well.
Credit: ?Chris Fair
You want me to go LOWER? ?But at the gym, at school, or on t.v. I see everyone just squatting a short distance – why would I want to go LOWER? ?
Everyone from grandmas to football players should be learning how to do squats to the proper range of motion that is safe for their current functional movement patterns.? Unfortunately most people have no idea how to establish what is a safe depth or how to move through the range of motion properly.
See the picture of the little guy in the picture – this is how we were made to move! ?Over time less range of motion, lazy habits, improper technique creep in and we lose the ability to take our butt to our heels while maintaing a up-right posture. ?Next time you are around a baby that has recently started walking and watch them squat down to pick something up off of the floor you can see this in action! ?It?s pretty impressive that it is such a natural movement and they have had no training of this and yet they perform it very well.? A big reason is the mobility they have in their joints, muscles, and tendons. Not because they are thinking about weight in heels, knees out, chest up, or tight lumbar.? It is encoded in our brains and at that age we don?t even have think about it.?
So why do adults have so much trouble squatting properly?? It?s because they have had years to develop bad habits and not focus on staying mobile or flexible like they were when they were kids.? When adults and kids spend most of their time sitting and are not very active throughout the day then the muscles tend to get stiff and make it harder to move and get into proper positions.? What do you expect in this day and age and the change in lifestyle that has occurred over the years.? That being said it is not too late to fix it.
Most of the pain and tightness that people encounter is because of using the wrong muscles and movement patterns to do a squat.? When the body lacks the mobility to get into good positions the body will over compensate in other areas to try and perform the movement.? Adults and older individuals need to learn these things and develop strength in these areas because it can change a person?s quality of life.? The ability to get up and down on the floor to play with kids or grandchildren or do tasks around the house will be much easier.? Squatting builds stronger more dense muscle as well as increasing bone density therefore reducing the chance of injuries from falls.
Let?s talk about the athletes now.? As a coach who works with athletes of all sports it is very rare that I get an athlete who comes in their first day and has good squat let alone a perfect one.? Why did they forget from when they were kids? Bad habits were developed, lack of coaching, and inactivity are some of the causes.? Sometimes there are anatomical issues going on or even have suffered an injury.? When it comes to an athlete performing squats whether it is football, basketball, volleyball or any sport it is one of the most important exercises that an athlete can do.? It develops strength and power in the lower body that is essential for all movement and provides a foundation.? Athletes will run faster, jump higher, and have less chance of injury if they are performing squats the right way.? When I started lifting weights in high school for sports I never had someone truly break down the movement and focus on mechanics.? It was all about how much weight you were doing, instead it should have been the opposite.? If you goals are to improve strength and size, etc. then proper technique and depth should be priority #1 weight 2nd.? Once I shifted my focus I improved my functional strength as an athlete.?
Long story short it doesn?t matter if you are a 14 year old kid working out at your high school or a grandpa whose daily activity is going out to pick up the newspaper.? The squat is essential for life and sport and allows you to be a strong and healthy individual.?
Desire to improve, get better, or just get some help? ?For just $45 you can go through a a 30 minute functional movement screen and see what areas are hurting! ?Contact Chris Thomas via email at email@example.com or by phone at 618-344-3858.
Credit: ?Chris Thomas
This is a common phrase that we heard as a child. We would make our way over to the cabinet and pull out our Flintstone?s chewables. We would gnaw the head off of Barney, or Wilma, or Fred, and then off we went to school knowing that we were healthier because we consumed our little cave men for the day.
Seems to me that there are 2 points in life that we really value vitamins – childhood and pregnancy. It?s pretty common to see kids still downing the Flintstone family or something comparable and it seems like the first piece of advice that we give mother?s to be is to start taking pre-natal vitamins. I find it interesting because this is so different from the intended meaning of the word ?vitamins?. Vitamins got their name because they are seen as ?vital? to the human body. In other words, we have to have them to function properly. We ALL have to have them, not just children and pregnant women. I can understand the emphasis put on kids taking their vitamins because kids tend to be picky eaters, so getting all of their vitamins just from the foods they eat may be tough. However, I would argue that in our fast food, genetically modified world, even adults with very broad pallets still have a hard time getting everything they need just from the foods they eat. Even more, many pharmacist and nutritionist will tell you that the Recommended Daily Allowance (RDA) that the USDA puts out for vitamins is out dated. Many feel that if we take into consideration the common types of foods in our society today, we need more than the RDA of certain vitamins and minerals to stay healthy and stave off disease. My dentist Dr Alex Newman lecture me on healthy nutrition every time I attend an appointment and every time I promise to think about it. So, I guess I am just like all of us, ignorant of vitamins.
Let?s talk about disease for just a second. It is a fact that getting the proper vitamins will help prevent disease. So it is not surprising that some of the best treatments for cancer and other diseases that researchers have found include vitamins. If you are looking for a loose, yet entertaining, example of this, see the movie ?Dallas Buyers Club? (3 Oscars can?t be wrong!!)
I?ll conclude with my own personal experience. I, like many of you, have been a chronic caffeinater ever since I have entered the work force. Being a Coach at CrossFit Collinsville makes for some early mornings, and being the Head of Baseball at Turn 2 Baseball & Softball makes for some late nights. Several cups of coffee from breakfast to lunch, and then an IV of Mountain Dew or Coke to finish out the night was pretty typical. I have adopted 2 habits that have changed this dramatically. The first is hydration (at a measly 160 lbs. my goal is to consume a minimum of 80 oz. of water each day, however, I average around 100 oz. on active rest days, and almost 200 oz. on heavy activity days). The second is a simple daily vitamin regimen. With both of these habits in play I now consume a single large cup of coffee on most mornings because I enjoy it, not because I need it to function, and soda has become something I will treat myself to only on very rare occasions, also for the enjoyment. The added benefit of both of these habits has been healthier food intake overall, because I don?t find my appetite as stunted as I did when I was high on caffeine all day.
Long story short, our vitamin habits shouldn?t end once we have outgrown the Flintstone?s. Whatever our health goals are ? weight loss, weight gain, performance, etc, vitamins are a VITAL part. ? For more information on our preferred choice of Vitamins inquire with one of our coaches or contact Jen Doehring via firstname.lastname@example.org. ?Coaching people on habits that will make them healthier, happier, and experience a better?quality of life is a passion for us at CFC. ?If you want help adopting this habit or more set up a 30 minute consultation today!
Credit: ?Chris Fair
Recovery is an important aspect of a CrossFitter?s regimen. Without proper recovery routines the body fails to rebuild itself after a vigorous workout. Recovery can be a number of things and in a perfect world would involve as many as possible.
1. Always take some time to stretch after a workout ? your muscles are warm and loose, the more range of motion you can get after a workout, the better your flexibility will be over time, the better positions you will be able to get yourself into [ex: deeper in your squat] and the stronger you will become. This doesn?t have to be 10 minutes every class. We make a conscious effort to give you at least 5 minutes with a structured cool down, start to take advantage of the stretching and mobility aspects that are written for you as they coincide with the movements you just completed. The more flexible you are, the more capable you become.
2. Spend even a few minutes a day working on a mobility weakness of yours ? for most people hip mobility is a big weakness and can always be improved upon. We?re not asking for hours on end-spent daily correcting these weaknesses, as that is unrealistic. However if you can choose one mobility movement and work on it once a day you will already be improving without too much time commitment. Kelly Starrett is always a good go-to source for some good mobility exercises. His youtube channel is a good one to follow. Mobility leads to efficiency, let?s become very efficient movers!
3. Get in the proper nutrients needed before and after a workout ? your body can?t run on empty, something small before a workout will help your body propel through the high intensity training you put it through. Eat something that works for you and will not upset your stomach during a workout. Get a good post-workout routine going. Your body will do well getting a little protein in afterwards, whether this is a shake, piece of chicken, anything that works in your routine to help recover from the breakdown of your muscles that lifting does. It does not need to be mass amounts but no matter how much weight you lift, your muscles have broken down and will repair even stronger (thus helping you lift more next time) and need some protein to help that process.
4. Fit Kill Cliff into your routine ? kill cliff is a great recovery drink full of anti-inflammatories. It has clean ingredients and is very cost effective for our athletes. It contains vitamins, enzymes, plant extracts and electrolytes. It also has no sugar added and only 15 calories so not to stifle your nutrient intake for the day. You can get it right in the box or talk to your trainer about ordering a case for your household. For more information on kill cliff ask any of our trainers or visit their site.
5. Get a good night sleep! ? Sleep is a very important part of the recovery process. Your body spends time repairing and rebooting in your REM cycle and when you don?t get a good, sound night of sleep it doesn?t get time to do that. Then you come in to workout the next day and wonder why you can?t lift or feel like you have in previous days. Having a good routine before bed will dramatically help improve your sleep cycle helping you to be less restless. Try and be off all electronics and spend 5 minutes reading a book before you try and fall asleep.
You only get one body, take care of it and take the necessary measure to makes sure it lasts a lifetime. For help on any of these aspects reach out to your trainer and set up a 30 minute Health & Lifestyle Coaching Consultation – $45 ? and set yourself up for success. Email email@example.com.