T. STEP #4 ==> Assess Your Current Health & Nutrition: While your pole and lessons are being shipped to you, take this time to think about your eating habits. Jessica Wilson lost 120 pounds after taking up pole dancing. 101K subscribers in the poledancing community. Your body will start backwards, spinning around the pole. 6. If you have high scores at the top, focus on the more advanced skills at the bottom. C. Fundamentalmente podemos distinguir tres modalidades de Pole Dance: el Pole Sport y Pole Fitness, que conciben al Pole Dance como práctica deportiva; el Pole Art, que enfoca el Pole Dance como disciplina artística; y el Exotic Pole, que busca desarrollar el erotismo en el Pole Dance. Dancing around the midsummer pole, in Åmmeberg, Sweden. Their focus shifts instead to what they can accomplish—a freeing notion, really, that can help build confidence. Estos tres tipos o modalidades de Pole Dance. It is utilized by more experienced dancers to add speed and flair to their routines. improves muscle tone and strength. The next step is to decide how high you need your pole to be. Brian Wolf mesmerizes with dynamic performances that have enraptured Pole Expo, PSO and Mr. It is a blend of dance, gymnastics, and strength training, and one of the most fun and electric ways to get a whole-body workout. fairy pole dance costume / Pole wear body / Pole fitness/ Pole dancing Exotic / Custom dance costume / Aerial silks (38) $ 99. Contents. Download/Stream “Gemini Rights” here: Follow Steve Lacy:Kelley, the founder of S Factor, a chain of pole dance studios, is the main character in "Strip Down, Rise Up" and is often credited with bringing pole to the mainstream, as the documentary. Spinning Pole Dancing Pole The spinning pole dancing pole is the next level from static, and is used by dancers who are more experienced to enhance the speed and style of their routines. It’s encouraging to keep in mind every time you attempt or practice a move, you’re. Beginner's and intermediate pole dancers typically find this a challenge. We offer pole dance classes for all levels, workshops, private parties, & community. Pole dancing can be dangerous only if you don’t have proper training and/or don’t take the necessary precautions. 50 rope crunches50 incline sit ups with a 45 pound plate. Tout pour la Pole Dance au même endroit. Extraordinary Courtship displays from these weird and wonderful creatures. Votre boutique Pole Dance! Plus de 30 grandes marques et 300 produits en stock au meilleur prix sur Body&Moves. Create new account. Misconception #3: Only Women Pole Dance. So, here. Pre-requisites: this class is best suited for students who are. Spinning to the floor. 43. 懶 . As of 2020, there were approximately 54,627 dance studios operating in the U. Pole dancing – has become increasingly popular as a form of exercise. ED SHEERAN - Bad Habits | Dance Choreography by Kyle HanagamiSUBSCRIBE Grand choix de brassières de pole dance tendances et féminines, spécialement conçues pour les besoins des pole danseuses. Mai has been doing pole dance since 2012 and loves how it has given her self confidence and belief in herself. You want to train with us?dance is a form. Pole dancing is a form of physical activity and artistic expression that involves performing acrobatic and dance movements on a vertical pole. Platform heels and cute things to wear to pole class. When individuals are in a more positive mental state, they tend to make better lifestyle choices, which can contribute to weight loss. Measure a circle with a diameter of about 3000 – 3500mm (120†– 138†) and put your pole in the centre of the circle. We have three studios in Gastown, Mount Pleasant, and Richmond with a variety of class options. A standard pole is about 8 feet tall. Unconscious habits in standing, sitting, or how you hold your feet while driving a car can either support the stability needed for the rigors in dance training or it can insidiously compromise it. The Shuffle dance was developed in the 1980s, it is improvised dancing where the person repeatedly “shuffles” the feet inwards, then outwards, while thrustin. The Yale Graduate Who Taught SZA to Pole Dance. Vente de barres de Pole Dance X-POLE et Lupit Pole. The package includes extensions, an installation kit, and a user manual. White Stripes – I Just Don’t Know What To Do With Myself Wrap your fingers around the pole to see which one fits the best. But the certified pole instructor and personal New York City trainer is doing just that. Accessibility Help. See more ideas about pole dance moves, pole dancing fitness, pole moves. There were a couple variations to challenge different levels, which is why we're not all doing. 2 Ιαν 2013 - Εξερευνήστε τον πίνακα «pole dancing» του χρήστη maggie apla στο Pinterest. Core workout. Falling. In classrooms, on stages, and across social media, these ideals are upheld. 40,00 €. Wrap your fingers around the pole to see which one fits the best. - Un style sportwear, avec des coupes étudiées pour la pratique de la Pole Dance. improves agility and flexibility. These footwears are already uncomfortable to walk in, but it’s an entirely different level of discomfort when you have to dance in them. Create new account. Containing facts and information about customs, traditions, dances, culture, habits, values, social institutions, religion, behavior characteristics achievements and lifestyle of Indian nations, people and tribes including the Apache, Cherokee, Cheyenne, Comanche and Sioux. In some cases, the maypole. Thank you for watching! Please Subscribe!Visit me at: dancing is an unusual behavior exhibited by gray whales where they wrap their flukes (or tails) around a fixed object like a piling or a boat. . San Francisco, CA, United States. See more ideas about pole dancing, pole fitness, pole dancing fitness. Free. It was never fixed. at TEI Peiraia, Athens. Somatic practices such as Pilates can. Amazon. But, what is it that causes us to build up this habitual way of moving? When we dance, our brain can sometimes switch onto autopilot and the movement that is soft or the movement that is explosive and powerful will look similar to something you have already done, or alike a. See more ideas about pole fitness, pole fitness moves, pole dance moves. See more ideas about pole fitness, pole dancing fitness, pole dancing. When autocomplete results are available use up and down arrows to review and enter to select. The Pole HIve takes all of the best bits from the freestanding poles on the market, combines them together and the result appears to be brilliant. Once you learn these techniques, then learning pole dancing at home is a great idea for you to save money on regular pole dance lessons. Why exhaust yourself to find the motivation to go to the gym when you can take pleasure in winning a graceful and energetic body. com. 2 Ιαν 2013 - Εξερευνήστε τον πίνακα «pole dancing» του χρήστη maggie apla στο Pinterest. [1] This performance art form takes place not only in gentleman's clubs as erotic dance, but also as a mainstream form of fitness, practiced in gyms and dedicated dance studios. Here, it is important for. 1020/Mac 1. He dreams of wonderful fantasies as. Club Matters is glad to say that some of the moves performed at Habits are better than some. May 1, 2020 - Explore Matti Prevost-Hart's board "Pole Dancing", followed by 147 people on Pinterest. Salsa – involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality. 6 Pole Sports as Exercise. Share. As epiphytic orchids, they absorb a lot of the moisture they need from humidity in the air, through their roots. As pole dancers, it’s important that we take care of our bodies. Keep your knees wide apart. They then use their flukes to push off from the object, creating a spinning motion that resembles a dance. You will need shorts, a tank top and a sports bra at least. If you advance too quickly you can cause yourself injury or create ugly pole dancing habits. It involves dancing with a vertical pole, and requires. Share the wonder of the extraordinary place we call home. Stretching will help loosen tendons and muscles, making you more flexible during your training session. Located within Studio 4 Athletics, PoleCoven offers aerial and pole dancing classes,. . Calcium-containing foods are essential for a dancer’s bone health. You will sculpt strong, thin and supple muscles while losing weight. Les marques tendances. A pole dancing pole that can be freestanding, is an excellent option to learn in your own home. The Mipole Dance Pole is static and can be extended up to a height of 9ft. 3. [1] This performance art form takes place not only in gentleman's clubs as erotic dance, but also as a mainstream form of fitness, practiced in gyms and dedicated dance studios. Log In. $ 99. How to use: Shimmy and Sparkle recommend: “Apply a small pea size amount into your hand – but DON’T rub your hands. Katy Perry – E. Although, our chief editor has a degree in Computer Science, she is not an expert in physics. Stretch the shoulders. 3 Pole classes help you to look good. See more ideas about pole fitness, pole classes, pole dancing. But there are a few, erm. The First Exotic Dance Fest in Greece will be organized by Marina Kosofidou, owner and pole instructor of Pole Flame Dance Studio in Aigaleo, Athens, Greece. #poledance #choreography #spinningpole #ballerina #attitude #split #mermaid #dancing #arialdance Music: Bad Habits by Ed Sheeran4. Schmidt, was also previously married to Motley Crue guitarist Mick Mars. Habits, recorded by Swedish Artist Tove Lo, features very hedonistic lyrics and a strong female lead vocal – making it a great backdrop for a pole dancing routine. Hypermobility and pole dancing - any tips? I have been taking pole classes for about a month now and my instructor pointed out to me that I should be aware that I am hypermobile so when I get into different grips like split grip for instance I don't injure myself. From episode 1 "Pole to Pole". Pole dancing requires physical agility and mental tenacity. Your legs will now create a platform for you to use as you climb the pole. The katb Al-kitaab is the marriage ceremony. Pre-order: to the Ed Sheeran chann. 🙌 It replaces the streak with a momentum system. Our goal is to change your view on fitness, so that it becomes part of who you are and your lifestyle. #pole #poledance #polefitness #polerina #polecombo #poletricks. In Haiti voodoo believers pray and perform animal sacrifices to feed and beckon the spirits. Mipole Professional 50 mm, chrome plated, static dance pole. Vous recherchez une tenue de pole dance ou un vêtement de pole dance en particulier ? Vous allez avoir ici l'ensemble de nos tenues de pole dance sectionnées par nos équipes et par nos meilleurs pole danceurs ! Voici. Choose a pole from a well known brand with a great reputation. Contents hide. 💰 WAIT!! Have you seen these famous contestants return years later? 👉 Check out Family Feud here: my stripes :)-----Your donations help me crea. 8. 4. Stretching your upper body out to form a plank, release one of your arms to perform. Originária da Inglaterra dos anos 1980, [ 1][ 2] foi introduzida em Portugal em 2005 pela escola Círculo de Dança de Lisboa. Habits. - Un style sportwear, avec des coupes étudiées pour la pratique de la Pole Dance. Pole Dancing Classes. Pole dancing gives you the power to discover the strength and beauty in which your body is capable of. Tickets for the “Breakfast at the North Pole” event are free for ages 0-2, $14 for ages 3-12 and $29 for ages 13 and older. If you have to change your grip, form or position around the pole between moves, make that transition a move of its own. I incorporate breathing techniques into some of my classes, especially during stretching, dancing and pole. 5: 5 "Little Bear's Wish" Peter Parnell: December 4, 1995 () "Little Bear's Shadow" "A Present for Mother Bear" "Little Bear's Wish" – Little Bear makes a wish from a star. Where was Mötley Crüe Home Sweet Home video filmed? Houston,. You can wear rubber shoes or even go barefoot while at the session. 1. They don’t make excuses. Tricks. NASM certified Personal Trainers. Find out about our picks on some of the greatest choreographers of the 20th century: Graham, Balanchin, Cunningham, Bausch, Ek,. At 230 pounds, she’s not the type of woman you’d expect to see spinning on a pole — let alone leading the class. Locations in Vancouver and Richmond. But despite the venerable legacy of this career, and the utter ubiquity of strip clubs in our modern cityscapes, most people know very little about the realities of dancing naked (or naked-ish) for money. Most budgies express themselves in the same general way, but personality is a factor. Fitness in Oswego, the variety of classes, which include our signature pole dance and aerial sessions, will keep you from ever getting bored!I felt ready to rock the pole after warmups, even if I didn’t feel like it at the start. From episode 1 "Pole to Pole". Grip gear can prevent bruising and allow greater lengths of time dancing without the pain on the skin. S. Pole dancing is not as simple as it looks. Tantra Fitness is the Premier Pole Dance and Fitness Studio in Greater Vancouver and Richmond. Busy has turned her hand to pole dancing for fitness. Even though this move is suitable for beginners, it’s actually quite difficult, in fact it takes a lot of strength to lift yourself in this position. Feathers: Budgies puff up their feathers when aggressive or smooth them down when calm. From exotic jungles to the deepest seas, open your eyes to the connections we all share. 5. It can increase neurotransmitter activity in your brain, improve your self-esteem, and enhance your mindfulness, among. She uses the image of the barbershop pole to encourage dancers to apply that feeling of an infinite spiral to their legs. I felt ready to rock the pole after warmups, even if I didn’t feel like it at the start. These tunes inspire performers to showcase their acrobatic skills, unleashing electrifying energy and eroticism that sets the stage on fire. In the beginning, you need to learn and get the basics right. The (Real) History of Contemporary Pole Dance. Ulysses (or Odysseus to the Greeks) was the guy who, when returning from the Trojan war, ordered his crew to tie him to the mast, so that he could listen to the song of the Sirens. FREE delivery Sun, Oct 1 . Competition videos and tutorials. Sep 14, 2018 - Explore Rayna Wise's board "Fitness - Pole", followed by 176 people on Pinterest. PFD 2 oz, liquid solution, pole dance grip aid. Among them, Sister. Basic invert techniques. NAFC Group Fitness and Pop Pilates. Learn more about the impact of pole dancing on your sex life. Bill Graham Civic Auditorium @ 7:00pm. » Get. Only the sensual styles require heels, and within that category you'll find at least three different approaches: "exotic," "stripper," and "classique. But spend a few hours in the studio with Deaf and hard of hearing dancers, and you’ll never look at your reflection in the same way again. Spinning Pole Dancing Pole The pole dance pole spinning is utilized by dancers who are more experienced to enhance the speed and style of their routines, is the next step up to static. 🎵 Habits (SoMo Habits Stay High Remix)Thank you for visiting my YouTube channel! 🧜♀️ ☕ Help support my art and buy me a coffee:. Why exhaust yourself to find the motivation to go to the gym when you can take pleasure in winning a graceful and energetic body. Static & Spinning Pole. August 12, 2016. #Girls #Gone #Stretched #Pole #habits. You may think of me as a stripper, but I'm. Or fastest delivery Fri, Sep 29 . By the U. Cami Árboles believes she manifested working with SZA into being. It's new,. Choose a larger size if your fingers overlap your thumb, as smaller poles are more difficult to grab with your legs. Reload page. The environment and people are overall positive and encouraging. Growth Habits. Jeri Slaughter’s “Tarantallegra” choreography is bombastic and full of personality just like the artist is was created for: Junsu. Mays grew up in a household in Huntington, Long. Whether you are in a beginner’s pole dancing class or are in advanced level classes, there will always be that strong pole move you are trying to master! Let’s explore 6 strong milestones every pole dancer will unlock at some stage in this wild pole adventure. What to Look for in a Pole Dance Studio. Yaheetech Dancing Pole Portable 45mm Spinning Static Dance Pole Height Adjustable 7ft-9ft for Home/Club Wegiht Capaity 500lbs Silver. These poles are lightweight and easy to set up and to take down. I incorporate breathing techniques into some of my classes, especially during stretching, dancing and pole. 3. I spin, gyrate, do splits; sometimes I incorporate a pole, sometimes I don't. Touch device users, explore by touch or with swipe gestures. S. Beginner's MovesDundee University Pole Club's Performace at Pole Position Scotland's Christmas show and party!Song: Tove Lo Habits (Stay High)Pole Position Scotland don't ow. Press alt + / to open this menu. Become part of a diverse, accepting community. “For 10 years I lost and gained the same 50-70 pounds,” lamented Wilson, who reportedly weighed around 290 at her heaviest in 2019. . See more ideas about pole dance moves, pole dancing fitness, pole moves. Mai has been doing pole dance since 2012 and loves how it has given her self confidence and belief in herself. Lara Reffat. Different types of grip. 45mm Removable/Portable Dance Pole. A graduate of Saint Marys. 92lb is suitable for homes and gyms. Sebagai contoh, headstand bisa membantu memperkuat otot leher sehingga mengurangi rasa nyeri dan sakit. All ages. . 99. Which of these 6 habits are you working on the most? Have any of these transformed your life already? If you're looking to get into pole dancing to. . just a little. Then we’re moving side to side in place, feet planted wide apart, legs bent in a wide squat. Pole Dance Awards - Marina linter 2022 # poledance. Platform heels and cute things to wear to pole class. It features a titanium-gold color and is adjustable by a simple screw. Plus de 30 grandes marques, des brassières, shorts, chaussures, leggings et jambières. This behavior has been observed in both wild and captive gray whales and can last anywhere. Maybe it was the pole clothes, maybe it was all the mirrors in the pole dance class powered by a regained feeling of “I could too feel good with my body”. White Stripes – I Just Don’t Know What. But the certified pole instructor and personal New York City trainer is doing just that. At the time she was a ninth-grader in Egypt, and almost everything she knew of pole came from American TV. La boutique en ligne idéale pour vos meilleures séances de pole dance ! BLACK FRIDAY : Jusqu'à -50% sur une. Prior Fitness dance pole is a spinning-cum-static pole that is portable and removable. As a pole dancer, you are strong in both body and mind. 1K views 1 year ago Habits. Now that you know your why, and you've engineered your environment to help you achieve your…Andrew Pole was hired by Target to use the same kinds of insights into consumers’ habits to expand Target’s sales. We offer performance training for pole and aerial arts. It has gone well. 3 (on a scale from 1 to 10), which is significant and comparable to sports like swimming or tennis. Do bring a drink bottle to stay hydrated because pole really is a workout. 14. Shop the latest trends in pole dancing clothing, shoes and accessories. The ritual can go on for some six hours to assure the blessings of the spirits, a good harvest or good fortune. Une tenue pole dance, un short, une brassière, un grip, c'est ici. Shoes are optional, many people pole dance barefoot while others wear huge stripper heels every time! Yoga shoes are also perfect for pole dancing, especially for beginners. This is great for those who are looking to add a bit of fun to their pole dancing. See more ideas about aerial dance, aerial fitness, aerial silks. Research indicates that dancers do have greater difficulty controlling their eating habits as a large quantity strive for the art-form's ideal body mass. Share. Pole Fitness Montreal. The hunter-gatherer’s dinner is front page news these days. 1 Benefits of Pole Dancing Classes for Kids. Eco-Friendly Dietary Choices. As a matter of fact, we even encourage. Poleography class at Bittersweet Studios in Jacksonville, FL. 122 reviews of Romance and Dance Pole Aerobics - Rancho "Finally summoned up the courage to sign up for Pole fitness classes with my friend! And the fantastic deal on Livingsocial (now available on Groupon ;D) helped push me over the edge in the decision too. . It would be quite a shame to grow old without ever seeing this. ( BODY PAINTING ) pintura sobre cuerpo desnudo ( Buenos Aires - Argentina ) 37. Ah, this old chestnut. The main benefits of dancing for health. Les brassières et shorts de pole dance Décathlon vous permettent d’avoir la tenue idéale pour la pratique de la pole dance, tout. Pole Dance is an amazing sport with numerous health benefits. Song: Bad Habits by Ed Sheeran Dance Instructor: Mike KrugerVenue: The Ranch Concert Hall & Saloon in Fort Myers, Fl. <br><br>I’m sure most people have heard the words “Tyani socks !” addressed to them during class. “I’ve made a habit out of not making excuses,” says “So You Think You Can Dance” Season 10 winner Fik-Shun. I know when I first started pole dancing I would have really appreciated someone drilling these little tips into my brain. improves cardiovascular health. Though pole dance and ballet are very different forms with different histories, the most demanded and revered aesthetics in the mainstream pole world (in particular: flat splits, a back that deeply arches, the hyperextended knee, and the fully pointed foot), come from ballet. “You can leave [stress] behind because you can’t think of anything else. 🖨️ Print post . There’s a button the base of. X-Pole recommend to place a chair beneath the location where you have identified your joist or to imagine a fully assembled pole beneath this spot. Beyond the physical benefits, pole dancing helps the brain. Lower Body Injuries. Don’t be late to class because you might miss the warmup and end up very sore the next day. 99. Additionally, pole dancing can have a positive impact on an individual’s mental health and body image, leading to healthier eating habits and a reduction in stress. Tickets RSVP. 25ft spinning dancing pole with gradient color that changes when you view at different angles under light, provides dazzling visual effect to create charming stage ambience in club, disco and party, ideal for beginners and professional dancers to practice dance at home and to perform on stage and live streamingSep 13, 2018 - Pole dance & Pole fitness. . Pole Dance Fitness 2018 Irina Kartaly Pole Dance Fitness is a guide to performing the best pole dance exercises to create one intense workout. 🎵 Habits (SoMo Habits Stay High Remix) Show more. 43). Favorite Move – Sword Simakhina. [ 3] Trata-se de uma dança [ 4], utilizando, como. You will obviously be at risk of falling, getting bruises from friction, shoulder injuries from. Opt for sheer or mesh fabrics for a sexy and edgy vibe. There were a couple variations to challenge different levels, which is why we're not all doing. Pole dance memanfaatkan semua gerakan tubuh yang bertumpu pada satu titik guna memperkuat otot inti tubuh bersama dengan kekuatan tubuh bagian atas dan bawah. There were a couple variations to challenge different levels, which is why we're not all doing. Sometimes in the world of fitness, weight loss, and nutrition, even the best of us can feel confused about what to eat to get the results. As pole dancing becomes an increasingly popular form of exercise and enters mainstream media, two UC Berkeley students discussed their experience as pole artists and the history. A recent study in the Journal of Strength and Conditioning Research found that pole dancing has a impressive METs* value of 4. 43. Feb 6, 2019 - Explore Pixel bunny's board "new habits", followed by 110 people on Pinterest. The katb Al-kitaab is the marriage ceremony. Making pancakes for an entire week. Additionally, Vitamin D aids with calcium absorption and bone metabolism. For my first class, I wore knee length shorts and a tank top. Set 1: 50 hanging ab raises. Set 2 : Everything from the first set but with 35 reps. [2] Pole dancing enthusiasts are of all ages; although many who perform this. 5. Then they dance until a spirit takes over their bodies and, it is said, heals them or offers advice. Plus de 30 grandes marques. Routines practiced by pole dancers tune their bodies to become leaner and sexier while attaining more grace and body control. Learning to eat healthy lean meats, organic vegetables, and eat in a timely manner is. Mai Phan is the owner of Pole in Style, an online store providing apparel and training tools for pole dance. Il est conseillé de prévoir une paire de chaussettes et un legging pour l’échauffement, vous serez maintenu au chaud avant l’effort. With split grip hold, your two hands are the only points of contact with the pole, your top arm is locked and your core is supporting your bottom arm. It is a deep thigh grip and again, will have you pursuing a beautiful split line in order to whip out the perfect Allegra. Don’t limit yourself in your self-talk (or excuse making). 1 Understanding the Benefits of Pole Dancing for Fitness Understanding the Benefits of O n an unusually hot autumn day in San Francisco, an order of nuns in long wimples, black gowns and drag makeup handed out more than 1,000 face masks in Mission Dolores park. The static pole has two-floor base options: A new standard base- 5. Learn about traditions, rituals & ceremonies including the Ghost. PFD 2 grip aid gel is specially designed for sweaty hands. Here's the Jennifer Lopez abs workout in its entirety. Celebrating something special? Our studio hosts unforgettable pole dancing parties for bachelorettes and birthdays. Dance Magazine spoke to eight teachers about what they perceive to be the worst habits—the ones that will destroy a dancer's technique—and what can be done to reverse the damage. Booty shorts offer freedom of movement, highlighting the grace and fluidity of your dance routine. But the concept of “lazy feet” includes more than just loose socks and bent legs: it is also a. designed for beginners and first time students and is perfect for anyone. Sometimes in the world of fitness, weight loss, and nutrition, even the best of us can feel confused about what to eat to get the results. To get started with pole dancing for fitness, you should first find a qualified instructor or studio that. . Katb Al-kitaab. Pro Fit Professional Portable Spinning Dance Pole. 4. But that was in 2017, when pole dancing was relatively new to Egyptian gyms and dance studios. The moves you make on a pole dance bar require a huge amount of upper and lower body strength, including your arms, core muscles, and legs. Pole dancing is a sport that tests endurance, flexibility, and creativity. According to experts and research, dancing can help with depression symptoms. Rockefeller Center will celebrate its 91st Christmas Tree Lighting Ceremony in the heart of New York City. . ; 2. Then they dance until a spirit takes over their bodies and, it is said, heals them or offers advice. Quelle tenue pour le pole dance ? Habits : Pole Dance Freestyle in Stockings & Kneepads. R Pole is a British manufacturer of freestanding dance poles and they’re lesser-known than the other main brands of pole dancing equipment. Pole dancing is designed to accentuate the shape of a female body, our gentle, sensual, flexible and smooth nature. Furious Foots – A team moving as if they were chasing after something. The Pileated is the largest living woodpecker in North America—nearly three times taller than the petite Downy Woodpecker. 3. Solomon identifies three main branches of pole dancing: acrobatic-focused, dance-focused, and sensual. Some claim that an ancient Sumerian.