The Mayo clinic has many usefull tools on their website. Here is a calculator to see how many calories you require per day, according to your height, weight, and activity level.
http://www.mayoclinic.com/health/calorie-calculator/NU00598
Try it out!
Monday, October 5, 2009
Friday, September 4, 2009
Next Meeting Sept. 16
Greetings friends,
Thanks to those of you who made it to the last meeting, we're here to help you reach your goals! We hope to see more new and returning members at the next free meeting...which is... Wednesday Sept. 16 at 6:15pm at Renaissance Healing Center. Everyone is welcome to stay for Lacy's Pilates Plus class at 7:00pm, to get a great workout and stretch your spine before heading home. Look over last week's questions and think about what you've been doing to move toward the goals you set. We look forward to speaking you again and sharing everyone's Healthy&Fit tips with the group.
Peace and Health
Lacy
Thanks to those of you who made it to the last meeting, we're here to help you reach your goals! We hope to see more new and returning members at the next free meeting...which is... Wednesday Sept. 16 at 6:15pm at Renaissance Healing Center. Everyone is welcome to stay for Lacy's Pilates Plus class at 7:00pm, to get a great workout and stretch your spine before heading home. Look over last week's questions and think about what you've been doing to move toward the goals you set. We look forward to speaking you again and sharing everyone's Healthy&Fit tips with the group.
Peace and Health
Lacy
Wednesday, August 19, 2009
Healthy and Fit Group - Aug. 19, 2009
3 Questions to get us started...
1. What are the 5 most important aspects of your life?
(please number them 1-5, 1 being the MOST important)
2. How do these aspects of your life relate to one another?
(for example...My family is #1, my health is #2: I must be healthy so I can participate in taking care of my family)
3. What goal can you set today to make positive changes, according to the answers from # 2.
Goal:________________________________________________________________
What will be the 1st step towards your goal?:________________________________________________________________
What is the time line for your goal? Start Date____________ Success Date_____________
Wellness Life Coach- Heather Hixon (904) 521-4845
1. What are the 5 most important aspects of your life?
(please number them 1-5, 1 being the MOST important)
2. How do these aspects of your life relate to one another?
(for example...My family is #1, my health is #2: I must be healthy so I can participate in taking care of my family)
3. What goal can you set today to make positive changes, according to the answers from # 2.
Goal:________________________________________________________________
What will be the 1st step towards your goal?:________________________________________________________________
What is the time line for your goal? Start Date____________ Success Date_____________
Wellness Life Coach- Heather Hixon (904) 521-4845
Tuesday, August 4, 2009
New Meeting Time (Trial Run) Wednesday - August 19th at 6:15pm
Hello Friends,
Lacy and I have been working on getting this group started for almost a year. It seems that attendance is not what we imagined it would be. Everyone shares with me that the concept of the group is wonderful, yet most of the meetings consist of myself, Lacy and perhaps 1 or 2 others. One of our groups had 8 people...where is everyone?
So, I am thinkig of changing the group meeting to once a month on Wednesdays at 6:15pm at Renaissance Healing Center.
(right before Lacy's Pilates Plus/ Fitness Class which starts at 7:00pm)
I started this group because of my need for support in my weight loss and fitness journey. I feel that I have succeeded, because of the intentions I have set for myself and attending the group to share about what has worked and what has not. I am a Wellness Coach (through CoachU)
Usually coaching costs anywhere from $100 to $300 per month. I am offering this for FREE.
This is what has changed in my life since the group started in October of 2008:
Lacy and I have been working on getting this group started for almost a year. It seems that attendance is not what we imagined it would be. Everyone shares with me that the concept of the group is wonderful, yet most of the meetings consist of myself, Lacy and perhaps 1 or 2 others. One of our groups had 8 people...where is everyone?
So, I am thinkig of changing the group meeting to once a month on Wednesdays at 6:15pm at Renaissance Healing Center.
(right before Lacy's Pilates Plus/ Fitness Class which starts at 7:00pm)
I started this group because of my need for support in my weight loss and fitness journey. I feel that I have succeeded, because of the intentions I have set for myself and attending the group to share about what has worked and what has not. I am a Wellness Coach (through CoachU)
Usually coaching costs anywhere from $100 to $300 per month. I am offering this for FREE.
This is what has changed in my life since the group started in October of 2008:
- I made my vision board of my goals
- I started immediately, working out with a trainer
- I was given a healthy food plan to follow
- I followed it and lost my desired weight
- My overall health and energy changed
- I felt supported in this process
- I now work out 3 times a week with Deanna at Focus Fitness
- I am considering doing a Half Marathon with her (A-MA-ZING!)
- My life has improved
- I feel proud of myself
- My favorite jeans now fit me!!!!!
- I like what I see in the mirror (most of the time)
I WANT TO SHARE THIS JOURNEY WITH YOU.
THIS IS WHY I STARTED THE GROUP.
IT'S FREE! WHY NOT ATTEND, SEE IF IT HELPS YOU TOO.
YOU DESERVE IT!!!!
IF NOT, NOTHING WAS LOST.
If we do not see an increase in attendance we may decide to cancel the group. Lacy and I can meet on our own, we see eachother all the time.
We support eachother everyday!
Let us share this wonderful support with you too!
Much Love to You all!
Heather
Wednesday, July 29, 2009
Deanna Zeek @RHC tonight!
Hello Healthy & Fit Friends!
I wanted to remind all of you that Deanna Zeek is guest teaching in my Pilates Plus class this evening at 7pm at Renaissance Healing Center. She is an excellent personal trainer and owner of Focus Fitness. She will be instructing us on Strength Training tonight, so please wear your workout shoes and be ready to lift some light weights to tone your arms and legs. I strive to bring variety and fun to my Pilates Plus students by offering everything from simple stretching to pilates core to cardio fitness. This Strength Training session is part of the "plus" side of my class. Please don't miss out on this great opportunity to work with a Trainer in a small group setting at a fantastic price! I'll be there, I hope you are too ;-)
I wanted to remind all of you that Deanna Zeek is guest teaching in my Pilates Plus class this evening at 7pm at Renaissance Healing Center. She is an excellent personal trainer and owner of Focus Fitness. She will be instructing us on Strength Training tonight, so please wear your workout shoes and be ready to lift some light weights to tone your arms and legs. I strive to bring variety and fun to my Pilates Plus students by offering everything from simple stretching to pilates core to cardio fitness. This Strength Training session is part of the "plus" side of my class. Please don't miss out on this great opportunity to work with a Trainer in a small group setting at a fantastic price! I'll be there, I hope you are too ;-)
Monday, July 6, 2009
Next group meeting Sunday July 12 at 1pm
Hello Healthy and Fit Friends,
Wow, June was a busy month! We've been building new classes, celebrating our anniversary, making new Yoga Alliances, and enjoying the wonderful energy of the Deeksha Blessing. We've also got a new Facebook page for the Center and we're working on a brand new website. Also, Thanks to those of you who made it out to our booth at the Beaches Green Market, we look forward to being there often in the future.
Well, now that you're caught up on all the happenings at Renaissance in June, let's get back to the present! We hope you enjoyed this past holiday weekend with your family and friends. The fireworks looked awesome from the Beach! Our next Healthy and Fit Support Group meeting will be next Sunday July 12th at 1pm and to get you back on track (from all the hot dogs and BBQ consumed over the weekend) we will be going over the Nutrition/Food Plan that you receive when you attend your first meeting. As well as, discussing what has worked for us and what we can improve on to keep living a Healthy and Fit Lifestyle. Please try to attend, we all need the support of friends!
The Healthy&Fit Hour on Wednesdays at 7pm is now going to be called Pilates Plus. It is the same format, just a new name. Last wed. we went on a CardioBeachWalk. It was challenging and fun, I estimate we burned upwards of 400 calories during our 50minute cardio session!! This week (wed. 7/8) we will be doing Pilates Toning w/Toys. This is a great class where we utilize small equipment such as exercise balls, circles, bands, and weights to maximize the toning benefits of Pilates. Please attend and bring your favorite "toy" so you can learn more exercises in class that you can practice at home. Remember your first class is Free!
These are the Pilates inspired workouts offered in the Pilates Plus class: Stretching&Back Care, Power Abs, Toning w/Tools, Belly Dance, CardioBeachWalk, and Strength Training.
Here is the Schedule of classes for the month of July:
Thanks and have a Peaceful Day
Lacy Norman
Cert. STOTT PILATES Instructor
Renaissance Healing Center
228 3rd Ave N, Jax Beach
(904) 249-0200
Wow, June was a busy month! We've been building new classes, celebrating our anniversary, making new Yoga Alliances, and enjoying the wonderful energy of the Deeksha Blessing. We've also got a new Facebook page for the Center and we're working on a brand new website. Also, Thanks to those of you who made it out to our booth at the Beaches Green Market, we look forward to being there often in the future.
Well, now that you're caught up on all the happenings at Renaissance in June, let's get back to the present! We hope you enjoyed this past holiday weekend with your family and friends. The fireworks looked awesome from the Beach! Our next Healthy and Fit Support Group meeting will be next Sunday July 12th at 1pm and to get you back on track (from all the hot dogs and BBQ consumed over the weekend) we will be going over the Nutrition/Food Plan that you receive when you attend your first meeting. As well as, discussing what has worked for us and what we can improve on to keep living a Healthy and Fit Lifestyle. Please try to attend, we all need the support of friends!
The Healthy&Fit Hour on Wednesdays at 7pm is now going to be called Pilates Plus. It is the same format, just a new name. Last wed. we went on a CardioBeachWalk. It was challenging and fun, I estimate we burned upwards of 400 calories during our 50minute cardio session!! This week (wed. 7/8) we will be doing Pilates Toning w/Toys. This is a great class where we utilize small equipment such as exercise balls, circles, bands, and weights to maximize the toning benefits of Pilates. Please attend and bring your favorite "toy" so you can learn more exercises in class that you can practice at home. Remember your first class is Free!
These are the Pilates inspired workouts offered in the Pilates Plus class: Stretching&Back Care, Power Abs, Toning w/Tools, Belly Dance, CardioBeachWalk, and Strength Training.
Here is the Schedule of classes for the month of July:
- Wed. 7/1 - CardioBeachWalk
- Wed. 7/8 - Pilates Toning w/Toys
- Wed. 7/15 - BellyDance Basics
- Wed. 7/22 - Power Abs
- Wed. 7/29 - Strength Training w/Guest Teacher Deanna Zeek, Focus Fitness Personal Trainer
Thanks and have a Peaceful Day
Lacy Norman
Cert. STOTT PILATES Instructor
Renaissance Healing Center
228 3rd Ave N, Jax Beach
(904) 249-0200
Tuesday, June 2, 2009
This Week: Class-Wed @ 7pm & Group Meeting-Sun @ 1pm
Hi! This week we will get a great workout with Pilates and Bellydance. It's a great week to bring a friend or come try the class if you have been considering attending but haven't made it yet. It is free to new students :)
Next week, however, there will be no class on Wed. night June 10th. Instead, Renaissance Healing Center is having a Black & White Theme Party in celebration of our First Year in business! You can find all the details here
One Year Anniversary of Renaissance Healing Center
It will be alot of fun and I encourage all of you to come. There will be music, food, drink, some awesome door prizes and a raffle (gift certs for massage, facials, yoga and pilates classes, and pure boutique organic products) Since I am not teaching that evening there is a good chance I will perform a BellyDance song or 2 ;-)
Another reminder, the Healthy and Fit Group meeting is this Sunday June 7th at 1pm at RHC. I look forward to seeing you all there!
Peace & Health
Lacy Norman
Certified Instructor of STOTT PILATES
(904) 246-4970
Next week, however, there will be no class on Wed. night June 10th. Instead, Renaissance Healing Center is having a Black & White Theme Party in celebration of our First Year in business! You can find all the details here
One Year Anniversary of Renaissance Healing Center
It will be alot of fun and I encourage all of you to come. There will be music, food, drink, some awesome door prizes and a raffle (gift certs for massage, facials, yoga and pilates classes, and pure boutique organic products) Since I am not teaching that evening there is a good chance I will perform a BellyDance song or 2 ;-)
Another reminder, the Healthy and Fit Group meeting is this Sunday June 7th at 1pm at RHC. I look forward to seeing you all there!
Peace & Health
Lacy Norman
Certified Instructor of STOTT PILATES
(904) 246-4970
Sunday, May 17, 2009
Healthy&Fit Hour--Wednesday @7pm
Hi everyone! The new class is going great. Last week we worked on Power Abs, the week before we learned some awesome BellyDance moves, and this week I plan on teaching Pilates Toning with resistance tools. I'll show you how to tone arms and legs while still getting a full body workout using tools such as stretch bands, resistance circles, exercise balls, and various small weights. If you have a favorite tool (or one collecting dust at home) please bring it with you to class so we can explore how these "toys" can make your workout more fun and effective. Also, I'd still like to see more of you from our monthly group attending the weekly class so we can stay Healthy&Fit together :-)
Speaking of... next month's meeting will be on June 7th at 1pm and it's Free as always. I will post the questions in a week or 2. If you want more info about the Group or the Healthy&Fit class please email me lacy.norman@comcast.net or call me (904) 246-4970
See you all on Wed. Night!
Peace and Health
Lacy Norman
Cert. Pilates Instructor
Speaking of... next month's meeting will be on June 7th at 1pm and it's Free as always. I will post the questions in a week or 2. If you want more info about the Group or the Healthy&Fit class please email me lacy.norman@comcast.net or call me (904) 246-4970
See you all on Wed. Night!
Peace and Health
Lacy Norman
Cert. Pilates Instructor
Thursday, April 30, 2009
Next Meeting - Sunday May 3 @ 1:00pm
Hello Healthy & Fit Friends!
Our next meeting is this Sunday, May 3 at 1pm at Renaissance Healing Center. This month we will check in with everyone and offer help meeting the nutrition and fitness goals you set for yourself over the last 2 months. Every monthly meeting is FREE and open to everyone, so I encourage you to bring a friend. The more positive people you have to motivate you the easier it will be to reach your Healthy and Fit goals! We will also be discussing Ways to Reduce Stress, because your mental well-being is just as important as your physical health :-D
Great News! There is a brand new exercise class forming as an extension of this group. It's called The Healthy&Fit Hour and it will be every Wednesday at 7pm at the Center. Each week will feature a different type of workout in order to give you the maximum benefits of total fitness!!
It will NEVER be boring and NEVER feel "routine"
Some of the fun and effective activities you can expect from week to week are:
* Pilates Toning
* Stretching & Balance
* Belly Dance
* Strong Spines
* Strength Training w/ weights
* Power Abs and even Cardio Beach Walk
Health is a daily challenge, so create your positive life today.
I can help you build Strength, Balance, Flexibility, and Endurance if you commit to ONE HOUR A WEEK for yourself and your well being. The cost is only $10 and your first class if FREE!
Please Follow this blog, as I will be updating it regularly to let you know which workout we will be doing on Wednesday. Also, see last month's post for the April questions and bring your notebooks so we can add the new ones.
See you all on Sunday!
Peace,
Lacy Norman
Healthy and Fit Co-coordinator and Pilates Instructor
Our next meeting is this Sunday, May 3 at 1pm at Renaissance Healing Center. This month we will check in with everyone and offer help meeting the nutrition and fitness goals you set for yourself over the last 2 months. Every monthly meeting is FREE and open to everyone, so I encourage you to bring a friend. The more positive people you have to motivate you the easier it will be to reach your Healthy and Fit goals! We will also be discussing Ways to Reduce Stress, because your mental well-being is just as important as your physical health :-D
Great News! There is a brand new exercise class forming as an extension of this group. It's called The Healthy&Fit Hour and it will be every Wednesday at 7pm at the Center. Each week will feature a different type of workout in order to give you the maximum benefits of total fitness!!
It will NEVER be boring and NEVER feel "routine"
Some of the fun and effective activities you can expect from week to week are:
* Pilates Toning
* Stretching & Balance
* Belly Dance
* Strong Spines
* Strength Training w/ weights
* Power Abs and even Cardio Beach Walk
Health is a daily challenge, so create your positive life today.
I can help you build Strength, Balance, Flexibility, and Endurance if you commit to ONE HOUR A WEEK for yourself and your well being. The cost is only $10 and your first class if FREE!
Please Follow this blog, as I will be updating it regularly to let you know which workout we will be doing on Wednesday. Also, see last month's post for the April questions and bring your notebooks so we can add the new ones.
See you all on Sunday!
Peace,
Lacy Norman
Healthy and Fit Co-coordinator and Pilates Instructor
Wednesday, April 15, 2009
This Sundays Meeting at 1:00pm
Hello Healthy and Fit Friends!!
This months meeting is centered around our fitness goals, since last month was about our healthy eating plan.
We are having a guest speaker, Deanna Zeek, who is my personal trainer at Focus Fitness in South Jax Beach. They have a permanant link on our website: www.renaissancehealingcenter.com
Please answer the following questions to add to your new Healthy and Fit Notebook.
We will have these questions as a handout at group as well.
3 Questions to get us started: April 2009
1. What is your current level of fitness? (1 being the least / 10 being the best)
1 2 3 4 5 6 7 8 9 10
2. What do you enjoy doing the most for cardio and/or exercise?
3. What are your fitness goals over the next 6 months?
This months meeting is centered around our fitness goals, since last month was about our healthy eating plan.
We are having a guest speaker, Deanna Zeek, who is my personal trainer at Focus Fitness in South Jax Beach. They have a permanant link on our website: www.renaissancehealingcenter.com
Please answer the following questions to add to your new Healthy and Fit Notebook.
We will have these questions as a handout at group as well.
3 Questions to get us started: April 2009
1. What is your current level of fitness? (1 being the least / 10 being the best)
1 2 3 4 5 6 7 8 9 10
2. What do you enjoy doing the most for cardio and/or exercise?
3. What are your fitness goals over the next 6 months?
Friday, March 6, 2009
Our next meeting is April 19th at 1:00 pm
Hello Healthy & Fit Group!!!
In March we had a fabulous meeting. Everyone should be pretty well caught up on past meeting information. We have our healthy & fit notebooks and a great group of support in place. Let's keep it going.
You will receive your set of questions at the start of our next meeting, then a discussion. Thanks for your support!
You can invite a guest anytime.
There are no fees or dues.
If you get off track, just start over the very next day, you are worth it.
One on one coaching sessions are available with me by appointment.
(904) 521-4845
Warmly,
Heather Hixon
Heathey & Fit Coordinator & Wellness Coach
www.TimeTounwind.com
In March we had a fabulous meeting. Everyone should be pretty well caught up on past meeting information. We have our healthy & fit notebooks and a great group of support in place. Let's keep it going.
You will receive your set of questions at the start of our next meeting, then a discussion. Thanks for your support!
You can invite a guest anytime.
There are no fees or dues.
If you get off track, just start over the very next day, you are worth it.
One on one coaching sessions are available with me by appointment.
(904) 521-4845
Warmly,
Heather Hixon
Heathey & Fit Coordinator & Wellness Coach
www.TimeTounwind.com
Monday, February 16, 2009
Our Next Meeting is March 1st - 1:00pm
Sunday - March 1st 1:00pm
Healthy & Fit Group (FREE)
This months Topic:
Increase Your Metabolism…
Stop Starving and Start Eating!
Discuss what has worked for you, how your body processes food,
what to eat, how much and when. Design your own food plan.
Just show up!!!
Bring a friend and your notebook or journal.
Plan to wear something comfy too, walking shoes for after our group if you choose to go with us.
Please make sure you answer the questions from last month if you can.
See ya there!!
Don't forget to sign up for Lacy's Pilates 101 Workshop this Saturday if you want to learn about how Pilates can help you!
Just call me (904) 521-4845 Heather Hixon
See you soon!
Healthy & Fit Group (FREE)
This months Topic:
Increase Your Metabolism…
Stop Starving and Start Eating!
Discuss what has worked for you, how your body processes food,
what to eat, how much and when. Design your own food plan.
Just show up!!!
Bring a friend and your notebook or journal.
Plan to wear something comfy too, walking shoes for after our group if you choose to go with us.
Please make sure you answer the questions from last month if you can.
See ya there!!
Don't forget to sign up for Lacy's Pilates 101 Workshop this Saturday if you want to learn about how Pilates can help you!
Just call me (904) 521-4845 Heather Hixon
See you soon!
Monday, January 19, 2009
Our Next Meeting - Sunday February 1st at 1:00pm
Yes, it is Superbowl Sunday, I personally just enjoy the half time show, and that's about it. I want us to stay consistant with our meetings so....we will meet at 1:00pm.
Here we will answer and discuss 3 more questions.
Noah, my personal trainer, did offer to come in and give a talk on heathy food plans. I would like to be sure there will be a nice turnout before I pull him away from watching the Superbowl for a 15 minute talk.
For this group I am asking that you RSVP via email: yogaheather@hotmail.com
Here are the questions in case you cannot make it or if you would like to get started on them.
1. List the foods you enjoy eating.
2. How many times a day do you eat?
Include a time schedule of when you eat your meals and snacks.
3. Do you feel energized throughout the day?
If not explain why and when your energy feels very low.
Here we will answer and discuss 3 more questions.
Noah, my personal trainer, did offer to come in and give a talk on heathy food plans. I would like to be sure there will be a nice turnout before I pull him away from watching the Superbowl for a 15 minute talk.
For this group I am asking that you RSVP via email: yogaheather@hotmail.com
Here are the questions in case you cannot make it or if you would like to get started on them.
1. List the foods you enjoy eating.
2. How many times a day do you eat?
Include a time schedule of when you eat your meals and snacks.
3. Do you feel energized throughout the day?
If not explain why and when your energy feels very low.
Sunday, January 4, 2009
December 2008 Questions
Please take your time and answer
the questions below.
1. On a scale of 1 to 10 (10 being the best) where/how would you rate your level of health?
1 2 3 4 5 6 7 8 9 10
2. According to the previous question … What would you like to change about your daily routine? (be specific)
3. When and how will you do this?
Date___________
Plan of Action:
the questions below.
1. On a scale of 1 to 10 (10 being the best) where/how would you rate your level of health?
1 2 3 4 5 6 7 8 9 10
2. According to the previous question … What would you like to change about your daily routine? (be specific)
3. When and how will you do this?
Date___________
Plan of Action:
Visions of Succes
So...we made our Treasure maps / Vision Boards....What a fabulous group!
Thank you to those who attendend, we are on our way!
If you did not get a chance to partake in this awsome group there is another opportunity on January 17th at 1:00 to participate in Renaissance Healing Center's New Years Celebration Event, this costs but is well worth it! Call 521-4845 to pre-register
Or here is a guideline to help you get started in CREATING your Vision:
Treasure mapping is a way of making a visual affirmation.
It is a method of consciously claiming your goals and desires in the form of a collage of images and words.
Creating a treasure map is a way to focus the power of your mind and heart on what you want to create.
It is and outward act of "placing an order" so the universe can respond and fulfill it.
The items on the treasure map then become a constant reminder of your goals and desires, as subconsciously imprinting the knowledge that they are attainable.
Making a treasure map is a physical demonstration of claiming your intentions. See the treasure map affirmation below.
Dear (Higher Power)
I now easily and gratefully receive my perfect gifts. This or something
better now manifests in ways which serve the highest good
Paste or draw a picture of you or your home in the middle of your map. Besides the picture of your Higher Power, near the top who provides all abundance, the universe needs to know for whom to provide it.
Then place photos or drawings of those things you anticipate and affirm coming into your life around your photo in the middle.
As you look at this everyday in thoughtful prayer, remember to end your prayer with the phrase above.
Most of all…Have Fun!
Thank you to those who attendend, we are on our way!
If you did not get a chance to partake in this awsome group there is another opportunity on January 17th at 1:00 to participate in Renaissance Healing Center's New Years Celebration Event, this costs but is well worth it! Call 521-4845 to pre-register
Or here is a guideline to help you get started in CREATING your Vision:
Treasure mapping is a way of making a visual affirmation.
It is a method of consciously claiming your goals and desires in the form of a collage of images and words.
Creating a treasure map is a way to focus the power of your mind and heart on what you want to create.
It is and outward act of "placing an order" so the universe can respond and fulfill it.
The items on the treasure map then become a constant reminder of your goals and desires, as subconsciously imprinting the knowledge that they are attainable.
Making a treasure map is a physical demonstration of claiming your intentions. See the treasure map affirmation below.
Dear (Higher Power)
I now easily and gratefully receive my perfect gifts. This or something
better now manifests in ways which serve the highest good
Paste or draw a picture of you or your home in the middle of your map. Besides the picture of your Higher Power, near the top who provides all abundance, the universe needs to know for whom to provide it.
Then place photos or drawings of those things you anticipate and affirm coming into your life around your photo in the middle.
As you look at this everyday in thoughtful prayer, remember to end your prayer with the phrase above.
Most of all…Have Fun!
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