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Wedding Fitness Ideas

  • Lose a few pounds by eating more often -- yes, it's true! (expert advice)

    If you're not particularly thrilled with your body, you've probably been dieting as your wedding day approaches in an attempt to reach your desired weight before the walk down the aisle.  Many brides do this but find that they are lacking a few pounds a week or so before the wedding.  If this sounds familiar, here are some important tips to lose those last pounds. 

    Eat More Often 
    Wow - didn't know it would be so easy, did you?  That's right.  If you want to lose those last pounds before your wedding day, eat more often but eat much smaller portions.  By doing this, you will be giving your digestive system a break as well as speeding up your metabolism.  As your metabolism kicks into overdrive, you will burn more fat and calories - and lose more weight.

    Drink More Water
    Another important thing that will help you lose those last pounds is drinking more water.  Most experts recommend that you drink 8 glasses of water each day.  Not only does this help you feel full for a longer period of time, but it aids the body in the natural fat and calorie burning process. 

    If you find it difficult to drink so much water each day, there are a few different things you can do.  Go to bed after drinking 4 ounces of water and drink 4 more when you wake up.  This is one glass gone - only 7 more to go.  If you don't like the taste of water, slip a wedge of lemon in to create a more palatable drink.

    Cardio Exercise 
    Don't neglect your exercise as you try to lose those last pounds.  Anything that gets your heart pumping and makes you break a sweat is an excellent exercise to do.  For instance, jumping rope, skating, dancing and even jogging can help you lose those last pounds.  While most people aren't overly fond of exercise, doing it regularly will boost your energy and even your sense of well-being!  Exercise each day for about a half an hour to forty-five minutes at a time.

    Skip the Sugar 
    In the last week before the wedding, don't indulge in processed sugar at all.  Instead, fill your rumbling tummy with fresh fruits and vegetables, nuts, beans and lean meat.  This will help get rid of those last stubborn pounds and you may notice that you feel a lot better too!  These foods are great for your health and provide important nutrients and vitamins.

    By following the tips above, you can lose those last pounds and feel beautiful and confident in your wedding dress.

    2
  • Planning healthy snacks for your big day is just as important as your wedding cake, so don't overlook it! (expert advice)     From the time you wake up until you finally settle into your honeymoon suite, your wedding day is going to be full of nonstop action. Where will you find the energy to play the role of the beautiful bride without any time to eat?   Planning healthy snacks for your big day is just as important as your wedding cake – especially since that bite of cake may be the only thing you put in your stomach!  Start out your day with a light, but filling breakfast and ask your maid of honor to help you prepare a snack bag to bring along to the wedding.   Snacks to Avoid   You don’t want to stain your dress or destroy your makeup and you definitely don’t want an upset stomach to ruin your special day – those nervous butterflies are bad enough. Stay away from carbonated drinks, heavy or greasy foods, and anything that may drip, drop, or ooze into a potential wedding disaster. You’ll also want to avoid lots of sugars and carbohydrates or you may experience a crash rather than an energy boost.   Snacks to Pack   Choose healthy wedding day snacks that are easy to eat on the go. High protein foods will provide you with the energy you need to make it through the big day. I would suggest carrying along an insulated lunch bag to keep things fresh and remember to pack a few extra snacks to share with your groom – his day will be nearly as hectic as yours!   Peanut butter crackers Beef jerky Trail mix Yogurt String cheese Peanuts Dried fruit   Bring along a few plain saltine crackers to nibble on too, just in case you experience any last minute waves of nausea.   Wedding Day Snack Station   Instead of carrying around snacks for yourself, you may want to organize a snack station for the entire wedding party to enjoy. It will be a busy day for everyone and nothing could be worse than a hungry, inattentive flower girl or the sounds of a groomsman’s growling stomach! Set up a table with vegetables and dip, turkey wraps, or crackers and cheese to keep those hunger issues at bay.   High protein, healthy snacks are a must for your big day. Whether you arrange a platter for the entire wedding party or just toss a few things into your tote bag, be sure you take a few minutes to munch throughout the day. Healthy snacks will give you the energy you need to create a picture perfect wedding.  
    2
  • When it comes to getting in shape for your wedding, it is best to tailor your workouts to match the kind of lifestyle you lead. Will you have enough time to meet with a professional trainer during the week to work out your glutes? Can you stay motivated and make the commitment to hit the treadmill every morning? What will help you stay focused when it comes to toning your body? The answers to these questions will help you determine the best approach towards getting in shape for your wedding.


    Make Goals


    If you plan on getting in shape for your wedding within a timely manner, creating realistic goals is a must. Losing 30 pounds in one month is not only unrealistic, but also unhealthy. Allow yourself enough time to shed weight and tone your body without starving, skipping meals, or resorting to questionable diet fads. Don’t worry – there are plenty of different approaches towards getting in shape for your wedding that can easily fit into a variety of schedules, including:


    • Getting in Shape for Your Wedding: At-Home: Toning your body within the comforts of your own home is one of the best things you can do when you wish to lose weight and look your best for your wedding day. Choosing exercises that focus on toning muscles will also bring faster results than other traditional methods of getting in shape for your wedding. I suggest adding resistance to an aerobic regimen, such as resistance walking with ankle or wrist weights. Circuit training using resistance bands can also provide a 30-minute workout that tones all muscle groups.


    • Getting in Shape for Your Wedding: Hit the Gym: Perhaps you don’t want to bother with the hassle of at-home workouts when getting in shape for your wedding and wish to leave the details to the professionals. Gyms offer the services of certified personal trainers that can create a program that caters just to your fitness level, exercise history, medical history, age, and personal goals. You will also maximize getting in shape for your wedding when your workout is designed to meet your specific needs. Most local gyms (like Bally's and LA Fitness) offer personal trainer sessions with a paid membership.


    • Getting in Shape for Your Wedding: Online Help: For the on-the-go bride, a host of personalized online fitness opportunities can provide workout plans that can help you squeeze into a form-fitting wedding dress in no time. From weekly emails to daily words of encouragement, plenty of interactive options are available to you when schedule flexibility is an important part of getting in shape for your wedding.

    0
  • With all the stress that planning a wedding brings, it can be easy to gain a little weight.  If you're not at the size you feel you should be at when you slip on your wedding dress, don't worry.  The 12 day diet promises that brides will burn calories, lose weight and inches, and be prepared for their special day.  Below you will find some helpful information on the 12 day diet.


    Tricking Your Body 


    As you prepare for your wedding, the 12 day diet suggests that you ‘trick' your body.  It follows the idea that our bodies become accustomed to the amount of calories we take in each day and it burns calories based on that data.  So, if you normally eat 2000 calories a day, your body will burn calories according to that - no matter how many calories you eat in actuality.


    That's where the tricking comes in at.  You alternate between eating a ‘lower than normal' amount of calories for the first 4 days.  You then eat your normal amount again for the following 4 days.  Then, (you guessed it) back to the lower amount of calories.  So, if you're accustomed to eating 2000 calories, during the first 4 days your body will burn this amount - even if you're only eating 1000 calories.  By the time your body catches up to the trick, you're back to eating the 2000 calories.  


    Types of Food for the 12 Day Diet


    While you're on this diet, it's important that you eat healthy calories.  Rather than having calories from fat with foods like cookies, doughnuts and other sweets - you should have calories from lean meat, vegetables and fruit.  Beans, nuts and whole grains are important as well.  This will help you remain healthy while you're on the 12 day diet so you're a happy and healthy bride when your big day arrives.



    Exercising with the 12 Day Diet 


    The types of exercise you should perform with this diet include high calorie-burning workouts, like aerobics.  Things like jumping rope, dancing, jogging and workout routines are an excellent idea.  This will help your body burn fat faster and you will lose inches more quickly.  It's a great and healthy way to ensure that you look perfect in your wedding dress.


    It doesn't have to be difficult to quickly whip your body into shape before the wedding.  12 days, a little determination and some support is all you need.

    0
  • From the time you wake up until you finally settle into your honeymoon suite, your wedding day is going to be full of nonstop action. Where will you find the energy to play the role of the beautiful bride without any time to eat?


     


    Planning healthy snacks for your big day is just as important as your wedding cake – especially since that bite of cake may be the only thing you put in your stomach!  Start out your day with a light, but filling breakfast and ask your maid of honor to help you prepare a snack bag to bring along to the wedding.


     


    Snacks to Avoid


     


    You don’t want to stain your dress or destroy your makeup and you definitely don’t want an upset stomach to ruin your special day – those nervous butterflies are bad enough. Stay away from carbonated drinks, heavy or greasy foods, and anything that may drip, drop, or ooze into a potential wedding disaster. You’ll also want to avoid lots of sugars and carbohydrates or you may experience a crash rather than an energy boost.


     


    Snacks to Pack


     


    Choose healthy wedding day snacks that are easy to eat on the go. High protein foods will provide you with the energy you need to make it through the big day. I would suggest carrying along an insulated lunch bag to keep things fresh and remember to pack a few extra snacks to share with your groom – his day will be nearly as hectic as yours!


     


    ·   Peanut butter crackers


    ·   Beef jerky


    ·   Trail mix


    ·    Yogurt


    ·     String cheese


    ·     Peanuts


    ·     Dried fruit


     


    Bring along a few plain saltine crackers to nibble on too, just in case you experience any last minute waves of nausea.


     


    Wedding Day Snack Station


     


    Instead of carrying around snacks for yourself, you may want to organize a snack station for the entire wedding party to enjoy. It will be a busy day for everyone and nothing could be worse than a hungry, inattentive flower girl or the sounds of a groomsman’s growling stomach! Set up a table with vegetables and dip, turkey wraps, or crackers and cheese to keep those hunger issues at bay.


     


    High protein, healthy snacks are a must for your big day. Whether you arrange a platter for the entire wedding party or just toss a few things into your tote bag, be sure you take a few minutes to munch throughout the day. Healthy snacks will give you the energy you need to create a picture perfect wedding.


     


     

    1
  • As the bride-to-be, you will be testing, checking, calling, confirming and trying on things until you feel like you’re going to explode – but it’s all for a wonderful cause!  Wedding planning is very hectic and doesn’t always leave time for healthy meal ideas for the bride. 


     


    Most of the time you will probably grab a handful of something on your way out or rely on a few cups of coffee to get you through the day.  Unfortunately, this is not the healthiest way to eat and it’s important to keep yourself fit and happy so you can enjoy the big day! Here are some quick and healthy meal ideas for the bride:


     


    Healthy Meal Ideas to Boost the Bride’s Energy


     


    When you’re in the middle of all the wedding plans you can handle, what you really need is a great boost of energy – and not the crash and burn kind of feeling you get from coffee and sweets. 


     


    Breakfast


     


    Choose meals that provide healthy energy to keep you going throughout the day.  For breakfast, have whole grain cereals, whole grain toast or yogurt.  Add a half a piece of fruit and some orange juice and you’ve got a great healthy meal that will provide necessary energy.


     


    Lunch


     


    Some healthy meal ideas for the bride’s lunch can include salads with lots of greens, shredded carrots, lean meats like chicken or fish and peppermint iced tea.  It’s also important to drink a lot of water with and between meals.  Not only is this extremely healthy, but it takes great care of the skin – giving you a beautiful, glowing look!


     


    Dinner


     


    For dinner, use healthy meal ideas that make you feel full and provide essential vitamins and nutrients.  Salmon is a great source of energy and necessary omega 3 fatty acids.  Pair this with a small amount of pasta, which is a great source of carbohydrates – the bodies’ leading source of energy.  Green vegetables and whole wheat toast will also provide great energy and vitamins.


     


    Snacks


     


    Throughout the day, it’s perfectly fine to snack if you feel hungry.  Just remember that along with healthy meal ideas for the bride – you should choose healthy snacks that also provide energy.  Almonds are a great source of energy and snacking on fresh fruits and vegetables is a great way to gather up essential vitamins.


     


    Different Types of Food


     


    As you’re exploring healthy meal ideas for the bride, it’s worth mentioning that a few days before the wedding (and especially the night before or day of the wedding) you should avoid certain foods.  Foods that could upset your stomach, stain your teeth, cause breakouts or other problems should be avoided.  Here are just a few instances to think about:


     




    Garlic – when eaten in excess, garlic not only causes bad breath but also comes right through the pores. The last thing you want to smell like when you’re walking down the aisle is garlic!


     Beets, Blueberries or Other Staining Foods – your wedding photographs will never please you if your teeth are bright red or blue. Remember those staining foods!


    Learning important healthy meal ideas for the bride will help you boost your energy, stay healthy, and look beautiful, so your wedding day goes smoothly and you feel fantastic.

    2
  • Lose a few pounds by eating more often -- yes, it's true! (expert advice)

    If you're not particularly thrilled with your body, you've probably been dieting as your wedding day approaches in an attempt to reach your desired weight before the walk down the aisle.  Many brides do this but find that they are lacking a few pounds a week or so before the wedding.  If this sounds familiar, here are some important tips to lose those last pounds. 

    Eat More Often 
    Wow - didn't know it would be so easy, did you?  That's right.  If you want to lose those last pounds before your wedding day, eat more often but eat much smaller portions.  By doing this, you will be giving your digestive system a break as well as speeding up your metabolism.  As your metabolism kicks into overdrive, you will burn more fat and calories - and lose more weight.

    Drink More Water
    Another important thing that will help you lose those last pounds is drinking more water.  Most experts recommend that you drink 8 glasses of water each day.  Not only does this help you feel full for a longer period of time, but it aids the body in the natural fat and calorie burning process. 

    If you find it difficult to drink so much water each day, there are a few different things you can do.  Go to bed after drinking 4 ounces of water and drink 4 more when you wake up.  This is one glass gone - only 7 more to go.  If you don't like the taste of water, slip a wedge of lemon in to create a more palatable drink.

    Cardio Exercise 
    Don't neglect your exercise as you try to lose those last pounds.  Anything that gets your heart pumping and makes you break a sweat is an excellent exercise to do.  For instance, jumping rope, skating, dancing and even jogging can help you lose those last pounds.  While most people aren't overly fond of exercise, doing it regularly will boost your energy and even your sense of well-being!  Exercise each day for about a half an hour to forty-five minutes at a time.

    Skip the Sugar 
    In the last week before the wedding, don't indulge in processed sugar at all.  Instead, fill your rumbling tummy with fresh fruits and vegetables, nuts, beans and lean meat.  This will help get rid of those last stubborn pounds and you may notice that you feel a lot better too!  These foods are great for your health and provide important nutrients and vitamins.

    By following the tips above, you can lose those last pounds and feel beautiful and confident in your wedding dress.

    2
  • Planning healthy snacks for your big day is just as important as your wedding cake, so don't overlook it! (expert advice)     From the time you wake up until you finally settle into your honeymoon suite, your wedding day is going to be full of nonstop action. Where will you find the energy to play the role of the beautiful bride without any time to eat?   Planning healthy snacks for your big day is just as important as your wedding cake – especially since that bite of cake may be the only thing you put in your stomach!  Start out your day with a light, but filling breakfast and ask your maid of honor to help you prepare a snack bag to bring along to the wedding.   Snacks to Avoid   You don’t want to stain your dress or destroy your makeup and you definitely don’t want an upset stomach to ruin your special day – those nervous butterflies are bad enough. Stay away from carbonated drinks, heavy or greasy foods, and anything that may drip, drop, or ooze into a potential wedding disaster. You’ll also want to avoid lots of sugars and carbohydrates or you may experience a crash rather than an energy boost.   Snacks to Pack   Choose healthy wedding day snacks that are easy to eat on the go. High protein foods will provide you with the energy you need to make it through the big day. I would suggest carrying along an insulated lunch bag to keep things fresh and remember to pack a few extra snacks to share with your groom – his day will be nearly as hectic as yours!   Peanut butter crackers Beef jerky Trail mix Yogurt String cheese Peanuts Dried fruit   Bring along a few plain saltine crackers to nibble on too, just in case you experience any last minute waves of nausea.   Wedding Day Snack Station   Instead of carrying around snacks for yourself, you may want to organize a snack station for the entire wedding party to enjoy. It will be a busy day for everyone and nothing could be worse than a hungry, inattentive flower girl or the sounds of a groomsman’s growling stomach! Set up a table with vegetables and dip, turkey wraps, or crackers and cheese to keep those hunger issues at bay.   High protein, healthy snacks are a must for your big day. Whether you arrange a platter for the entire wedding party or just toss a few things into your tote bag, be sure you take a few minutes to munch throughout the day. Healthy snacks will give you the energy you need to create a picture perfect wedding.  
    2
  • When it comes to getting in shape for your wedding, it is best to tailor your workouts to match the kind of lifestyle you lead. Will you have enough time to meet with a professional trainer during the week to work out your glutes? Can you stay motivated and make the commitment to hit the treadmill every morning? What will help you stay focused when it comes to toning your body? The answers to these questions will help you determine the best approach towards getting in shape for your wedding.


    Make Goals


    If you plan on getting in shape for your wedding within a timely manner, creating realistic goals is a must. Losing 30 pounds in one month is not only unrealistic, but also unhealthy. Allow yourself enough time to shed weight and tone your body without starving, skipping meals, or resorting to questionable diet fads. Don’t worry – there are plenty of different approaches towards getting in shape for your wedding that can easily fit into a variety of schedules, including:


    • Getting in Shape for Your Wedding: At-Home: Toning your body within the comforts of your own home is one of the best things you can do when you wish to lose weight and look your best for your wedding day. Choosing exercises that focus on toning muscles will also bring faster results than other traditional methods of getting in shape for your wedding. I suggest adding resistance to an aerobic regimen, such as resistance walking with ankle or wrist weights. Circuit training using resistance bands can also provide a 30-minute workout that tones all muscle groups.


    • Getting in Shape for Your Wedding: Hit the Gym: Perhaps you don’t want to bother with the hassle of at-home workouts when getting in shape for your wedding and wish to leave the details to the professionals. Gyms offer the services of certified personal trainers that can create a program that caters just to your fitness level, exercise history, medical history, age, and personal goals. You will also maximize getting in shape for your wedding when your workout is designed to meet your specific needs. Most local gyms (like Bally's and LA Fitness) offer personal trainer sessions with a paid membership.


    • Getting in Shape for Your Wedding: Online Help: For the on-the-go bride, a host of personalized online fitness opportunities can provide workout plans that can help you squeeze into a form-fitting wedding dress in no time. From weekly emails to daily words of encouragement, plenty of interactive options are available to you when schedule flexibility is an important part of getting in shape for your wedding.

    0
  • With all the stress that planning a wedding brings, it can be easy to gain a little weight.  If you're not at the size you feel you should be at when you slip on your wedding dress, don't worry.  The 12 day diet promises that brides will burn calories, lose weight and inches, and be prepared for their special day.  Below you will find some helpful information on the 12 day diet.


    Tricking Your Body 


    As you prepare for your wedding, the 12 day diet suggests that you ‘trick' your body.  It follows the idea that our bodies become accustomed to the amount of calories we take in each day and it burns calories based on that data.  So, if you normally eat 2000 calories a day, your body will burn calories according to that - no matter how many calories you eat in actuality.


    That's where the tricking comes in at.  You alternate between eating a ‘lower than normal' amount of calories for the first 4 days.  You then eat your normal amount again for the following 4 days.  Then, (you guessed it) back to the lower amount of calories.  So, if you're accustomed to eating 2000 calories, during the first 4 days your body will burn this amount - even if you're only eating 1000 calories.  By the time your body catches up to the trick, you're back to eating the 2000 calories.  


    Types of Food for the 12 Day Diet


    While you're on this diet, it's important that you eat healthy calories.  Rather than having calories from fat with foods like cookies, doughnuts and other sweets - you should have calories from lean meat, vegetables and fruit.  Beans, nuts and whole grains are important as well.  This will help you remain healthy while you're on the 12 day diet so you're a happy and healthy bride when your big day arrives.



    Exercising with the 12 Day Diet 


    The types of exercise you should perform with this diet include high calorie-burning workouts, like aerobics.  Things like jumping rope, dancing, jogging and workout routines are an excellent idea.  This will help your body burn fat faster and you will lose inches more quickly.  It's a great and healthy way to ensure that you look perfect in your wedding dress.


    It doesn't have to be difficult to quickly whip your body into shape before the wedding.  12 days, a little determination and some support is all you need.

    0
  • From the time you wake up until you finally settle into your honeymoon suite, your wedding day is going to be full of nonstop action. Where will you find the energy to play the role of the beautiful bride without any time to eat?


     


    Planning healthy snacks for your big day is just as important as your wedding cake – especially since that bite of cake may be the only thing you put in your stomach!  Start out your day with a light, but filling breakfast and ask your maid of honor to help you prepare a snack bag to bring along to the wedding.


     


    Snacks to Avoid


     


    You don’t want to stain your dress or destroy your makeup and you definitely don’t want an upset stomach to ruin your special day – those nervous butterflies are bad enough. Stay away from carbonated drinks, heavy or greasy foods, and anything that may drip, drop, or ooze into a potential wedding disaster. You’ll also want to avoid lots of sugars and carbohydrates or you may experience a crash rather than an energy boost.


     


    Snacks to Pack


     


    Choose healthy wedding day snacks that are easy to eat on the go. High protein foods will provide you with the energy you need to make it through the big day. I would suggest carrying along an insulated lunch bag to keep things fresh and remember to pack a few extra snacks to share with your groom – his day will be nearly as hectic as yours!


     


    ·   Peanut butter crackers


    ·   Beef jerky


    ·   Trail mix


    ·    Yogurt


    ·     String cheese


    ·     Peanuts


    ·     Dried fruit


     


    Bring along a few plain saltine crackers to nibble on too, just in case you experience any last minute waves of nausea.


     


    Wedding Day Snack Station


     


    Instead of carrying around snacks for yourself, you may want to organize a snack station for the entire wedding party to enjoy. It will be a busy day for everyone and nothing could be worse than a hungry, inattentive flower girl or the sounds of a groomsman’s growling stomach! Set up a table with vegetables and dip, turkey wraps, or crackers and cheese to keep those hunger issues at bay.


     


    High protein, healthy snacks are a must for your big day. Whether you arrange a platter for the entire wedding party or just toss a few things into your tote bag, be sure you take a few minutes to munch throughout the day. Healthy snacks will give you the energy you need to create a picture perfect wedding.


     


     

    1
  • As the bride-to-be, you will be testing, checking, calling, confirming and trying on things until you feel like you’re going to explode – but it’s all for a wonderful cause!  Wedding planning is very hectic and doesn’t always leave time for healthy meal ideas for the bride. 


     


    Most of the time you will probably grab a handful of something on your way out or rely on a few cups of coffee to get you through the day.  Unfortunately, this is not the healthiest way to eat and it’s important to keep yourself fit and happy so you can enjoy the big day! Here are some quick and healthy meal ideas for the bride:


     


    Healthy Meal Ideas to Boost the Bride’s Energy


     


    When you’re in the middle of all the wedding plans you can handle, what you really need is a great boost of energy – and not the crash and burn kind of feeling you get from coffee and sweets. 


     


    Breakfast


     


    Choose meals that provide healthy energy to keep you going throughout the day.  For breakfast, have whole grain cereals, whole grain toast or yogurt.  Add a half a piece of fruit and some orange juice and you’ve got a great healthy meal that will provide necessary energy.


     


    Lunch


     


    Some healthy meal ideas for the bride’s lunch can include salads with lots of greens, shredded carrots, lean meats like chicken or fish and peppermint iced tea.  It’s also important to drink a lot of water with and between meals.  Not only is this extremely healthy, but it takes great care of the skin – giving you a beautiful, glowing look!


     


    Dinner


     


    For dinner, use healthy meal ideas that make you feel full and provide essential vitamins and nutrients.  Salmon is a great source of energy and necessary omega 3 fatty acids.  Pair this with a small amount of pasta, which is a great source of carbohydrates – the bodies’ leading source of energy.  Green vegetables and whole wheat toast will also provide great energy and vitamins.


     


    Snacks


     


    Throughout the day, it’s perfectly fine to snack if you feel hungry.  Just remember that along with healthy meal ideas for the bride – you should choose healthy snacks that also provide energy.  Almonds are a great source of energy and snacking on fresh fruits and vegetables is a great way to gather up essential vitamins.


     


    Different Types of Food


     


    As you’re exploring healthy meal ideas for the bride, it’s worth mentioning that a few days before the wedding (and especially the night before or day of the wedding) you should avoid certain foods.  Foods that could upset your stomach, stain your teeth, cause breakouts or other problems should be avoided.  Here are just a few instances to think about:


     




    Garlic – when eaten in excess, garlic not only causes bad breath but also comes right through the pores. The last thing you want to smell like when you’re walking down the aisle is garlic!


     Beets, Blueberries or Other Staining Foods – your wedding photographs will never please you if your teeth are bright red or blue. Remember those staining foods!


    Learning important healthy meal ideas for the bride will help you boost your energy, stay healthy, and look beautiful, so your wedding day goes smoothly and you feel fantastic.

    2

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