Gettin healthy...no time for drama

I have been thinking a lot lately about the roll external forces and the actions of other people play on my progress to climb that mountain and become the best me. Or, rather, the ways in which I allow the actions of others to influence my behavior toward my program.

For me, it is too easy and comfortable to get caught up in trying to help, fix, process with others - all in the category of helping because I care. But really it is often uncessary drama and takes the focus off me.

This is a blog topic of future note and one that needs exploration. For now, my mantra is "I am too busy getting healthy and there is no time for drama." Sorry to those of you who might want me to engage. I am not available.

Embracing gray

More than a contest...it's life's journey

I started this past week on a high, and I can't wait to share!

On Monday, I had my final weigh in for the Balance for Life Fitness Center's Lose & Win Contest. I lost 23 lbs during the six week contest -- although most of the weight came off in the last three weeks. My trainer, Julie, who started this journey with me, also took measurements and the results are quite astounding. I will spare the details, but I lost 45 inches in the last 6 months.

During the contest, I got back on track with working out every day; my food plan was clean; I gave up alcohol all together; and worked through some emotional challenges that were getting in my way. It was by all accounts a fantastic experience and I ended the contest and this part of the journey feeling strong, happy and high on life.

On Thursday, while in a meeting at my beloved Bluefin Bay Resort, I got the email that indeed I had won the contest by a landslide! The reward is even more perfect: $500 in free training sessions. And, of course, the title of Biggest Loser doesn't hurt either. :-)

While in this state of euphoria and place of strength, I have had many amazing experiences at work and at play. The biggest, and perhaps most fun, is that I am noticing men again and flirting like crazy! Yes, flirting. I do need tips as my flirting skills are a little rusty. Cases in point. I met a handsome, arty looking gentlemen in the elevator on my way to a client's office last week (3x) and each time I forgot to see if he had a wedding ring -- rookie mistake. Last night, I met a cute boy at the Bluefin Grille and almost neglected to get his name; luckily he asked for my number. OMG, no one has asked for my number in years! Honestly, fun and exciting and ... (By the way, for those of you wondering, NO it was not Saint Paul Mayor Chris Coleman who is pictured here. He is not available (lol) and this photo of us was taken at a client event last week. I just love the photo.)

Other positives are endless: I shopped for new clothes with my mom and got into yet another smaller size; I got to celebrate with friends Jim V. and Dennis and Jolita with a glass (or a few) of red wine at the Bluefin Grille on Thursday night. All three are clients, friends, and huge supporters without whom I am not sure I would be in this place. The entire team at Bluefin Bay has continued their support and encouragement. Last night at dinner I discovered my broccoli was prepared with butter and Chef Ed personally went back into the kitchen and steamed some new broccoli for me! Thanks Ed.

Work opportunities have presented themselves and some of them are big and risky and challenging and exciting. The old me might have been afraid to take the risk. The list of little highs is quite endless and these blogs are long so I am only listing the ones I want to remember when I go back and read this long from now.

A VERY SPECIAL THANK YOU to my Twin Cities trainers Julie Gronquist and Sandra Swami from Balance for Life Fitness Center, who are not only both great trainers but Lori supporters and a day-to-day part of the fitness team that is bringing this home. Julie is innovative with these contests and this one came with a manual that reinforces everything I learned from Leif Anderson, the head of the excavation team. Leif, what can I say, I trust you implicitly and you led me home - this time, and again and again. There are no words to express my love and gratitude for that. THANK YOU doesn't seem enough! 

So another amazing journey and a week of highs...but not without a few curve balls.

I expected this story to end on a 100% high. I love happy endings! However, as I got up to blog this morning, I realized it's more complicated than that. Just like the rainy, gray day that greeted me, life is more often a mixed bag...shades of gray. Often wonderful successes and amazing experiences come with the tough stuff mixed in. For me, it has always been a struggle to embrace and hold both the good and the bad simultaneously. To stop, celebrate and hold the joy and the success but in the context of the realities, thus with a more balanced and perhaps grounded view.

Examples. Life threw me some disappointments this week, too. Sparing the details, suffice it to say, people disappoints. There were trust issues, dashed hopes, and as a result, feelings of anger and sadness. I found myself reeling from the highs to the lows with lightning speed, and letting the disappointments cloud my personal happiness and success. Consequently, I lost focus on working my program and found it difficult to stick to the plan. On top of that struggle, I  found myself wishing I could change the outcome or fix it (there's that control gene again! :-).

It turns out, the real differentiator is how you hold, react and live with the disappointments and struggles as well as the wins and successes. The old Lori would ride those waves - high highs and low lows. She led a very passionate, yet one might argue, reactionary life. The new Lori is BEGINNING to learn to hold the entire bag, embracing life with a bit more balance, moderation, and proportion. Easier said than done, for sure. But part of my journey.

So if I take my own advice and view the balanced bag of this past week, the positives win but they are tempered by the reality of change. I feel great physically and emotionally. I am strong and happy. And that strength will help me manage the personal disappointments, rising above them while continuing to let go of what I can't control. I have had an amazing journey and an incredible past six weeks of progress. The ball has moved down the field and I am standing tall and proud! There are some challenges in front of me in terms of how I move forward. The landscape has changed and the field will look different. But I have no doubt, I will be better and stronger for it.

If anyone has wisdom to share, or insights I am not seeing here. Or, even if you can relate, please share your comments either here or in private. And if you have tips on picking up boys - CALL ME! I am ready to roll.

Hugs. Happy Memorial Day weekend all.

Life Anew

As I'm driving home from my morning workout to ready for the day, I am struck by the gorgeous spring blossoms budding on the trees, the bushes, the flowers. My neighborhood is like a spring kingdom with freshness, newness and life everywhere. I love spring! It feels like a chance to start anew with a clean, fresh slate and blossom and bud for the world to see. Sounds corny when you write it, I know. But I'm a little nutty that way and I LOVE that about me!

What struck me as I was taking in spring and all of the new opportunities, was how very different my life is today vs. one spring ago -- in big and little ways.

A year ago I didn't have the same kind of hope and optimism. I was coming off a serious betrayal of trust and relationship fall-out and I had lost hope in human kind. This year, I couldn't be more excited, optimistic and, frankly, just happy in the moment with the way things are. I am actually fully appreciating and enjoying in the moment the blossoms on the trees, the smell of spring, the moonlit nights, my work, my friends, my family, and my new healthy lifestyle. It's so cool to take that in and celebrate that accomplishment. And to be hopeful and optimistic for the future and what comes next!

The little ways my life is anew this spring are plenty. Here are just a few that come to mind:

• I start every day with Lori time - usually breakfast, a workout, and time to focus on just me!
• I look forward to the days I can take a break from work and walk around Lake Como with anticipation and excitement vs. "I shoulds."
• I am constantly planning my next outdoor adventure whether it be an aggressive hike, a long bike ride, taking golf lessons, etc.
• My cute little red cooler goes to work with me every day packed with fresh healthy food that I prepare. I LOVE my little red cooler!
• My days are filled with spurts of time to connect personally with friends, family -- not as much as I would like, but so much more than one year ago.
• Almost every day I spend some time connecting with my Fitness North pals past, present and future - and paying it forward has now become part of my routine. And I LOVE it! I get energy from it and some day hope to actually travel and speak.
• I don't mind having my picture taken - and actually look for opportunities to be photographed and document my progress! (Yes, Jean, you can now bring your camera and I will POSE for you!)
• I love getting ready for work and deciding what to wear and trying on new clothes and accessories..it's become a game to see how fast I can burn through the sizes!
• I'm taking more risks with greater ease - personally and professionally.
• I use too many explanation points in my communication these days and I don't care!! :-)

So for today, I start the day anew with a full heart, full of vim and vigor and myschief -- and ready to take on spring, summer and all my new life brings. Scheming already on that next mountain to climb and incredibly grateful for the ones I have already climbed.

Before and During!

I promised myself I wouldn't let too many weeks go by without a blog. This blog is both documentation of my journey and a key part of taking stock along the way while paying it forward. These past two weeks have been great. Absolutely great! I am back in the saddle (post plateau) and working very hard with the help of a whole team of people, not to mention all of my friends, fans and supporters. (THANK YOU!)

The head of the team is Leif Anderson, Program Director and Lead Trainer and Nutritional Coach at Fitness North. I have written about Leif many times; he is simply amazing, bar none! Leif has worked with me these past few weeks to get back on track post -100 lb weight loss and adjust for the second phase of the work. Currently, he is helping me tackle a new short-term goal -- to win a weight loss contest at Balance for Life Fitness Center for the most percentage of weight lost in six weeks. The final weigh in is May 23, so I have one full week to go and believe I am on track to have a shot at the grand prize of $500 in training sessions! But even if I don't win the grand prize, I consider myself a winner because I am losing again and feel so strong. Thank you Leif.

My current training team at Balance for Life Fitness Center consists of two excellent trainers and human beings -- Julie Gronquist, founder/owner and lead trainer, and my new second trainer, Sandra Swami, wellness and fitness consultant. I train about 3x per week with Julie and Sandra and they are both great supporters and coaches. Julie knows me extremely well after five years of working together off and on, and I think she is as excited as anyone to finally see my success. She has definitely seen the downs more than the ups! Sandra reminds me of Leif -- she is a huge asset on the nutritional side and pushes me hard in the workouts, beyond what I think I can do. And she is the master of correct form. I love that. She is also insightful and "straight" with me -- qualities that make a good trainer, a great one!

This past week I reconnected with my close friend, Jimbo, and processed what has made this journey successful where so many others over the years weren't. Jim was both inquiring and offering counsel. (Thanks Chief!) He has seen me through years of failed attempts and I think is both pleased and a bit surprised as to why the success this time.

The success formula is probably as individual as we are. But, for me, it boils down to a few significant and fundamental shifts. First and foremost, you have to be ready. I was finally ready to commit to this and to myself above all else, no excuses  -- not my business, my friends, my family, just myself in the center of the equation. My friend, Elaine, and I joke about being late bloomers and certainly I wish I had gotten to the "ready" place sooner, but I didn't. This is my journey. The point is, I got here! Yeah for me! For whatever reason, this time when the stars aligned I was ready and I grabbed hold of the opportunities before me and didn't let go.

Secondly, the stars aligned and opportunities were presented when I met O'Neal Hampton of Biggest Loser fame/success and learned of Fitness North at my beloved Surfside on Lake Superior. The universe gave me an opportunity and I knew the moment that I met O'Neal and he looked me in the eye and said "We can do this!" and "We've got this!" -- this was it. It was my time. I grabbed hold. Scared as hell, but I lept.

Finally, Fitness North was the jumpstart on the journey and has been my program foundation the entire way. Fitness North has offered so many incredible gifts, but the single most important was it taught me that I could do it - I could do literally anything I put my mind to! It wasn't my body or physical limits that was stopping me all of those years, but rather my mind and the negative thoughts such as "I cant'!" Turns out - I CAN! Leif Anderson and Jay Grove, the trainers at Fitness North, led the excavation to help break me of the bad habit of quitting/stopping when it got hard. And, it got really, really hard at Fitness North - but quitting was not an option. I thank them both (two amazing human beings) to this day for providing the opportunity for me to push myself to a place where now I tell myself "I CAN!" and to truly know in my head and my heart, I can do anything I set my mind to.

The last big nugget for me was being willing to put myself out there and share my journey publicly. This had to be part of my program strategy in the beginning as it provided a level of accountability that I needed. In the end, it has provided soooooooo much more. I have connected in a new way with so many incredible people -- both in my circle and outside -- and each and every comment, supportive Facebook or blog post, or encouragement helps me get to the next level. I am a lucky girl to have so much love and support all around me.

So if there is a winning formula, for me, that's it. That and a whole lot of hard, hard work to fight past the emotional "I cant's" or "It's too hard" and a bit of stopping to celebrate the successes and the progress along the way.

Speaking of celebrating progress. Today I found a before photo of me in a red jacket that was 4 sizes bigger. This was taken when hiking (strolling) the Temperance River on the North Shore with my sorority sisters last November, just one week before Fitness North. Then I found a photo my friend, Sally Nankivell, took this past month when we hiked Temperance - this time in a new red jacket four sizes smaller -- and a100 lbs lighter. My before and during photos! Pretty cool to see the progress when you put them side by side.

I am so excited to see what comes next. And, I've already decided that when I reach goal I will buy a new red Eddie Bauer jacket and take that "After" picture at Temperance River State Park! I hope you will all be there to celebrate with me.

Celebrating progress not perfection

It's been awhile and it's time to write. This morning as I gaze out my window at a vanishing site line of Lake Superior, I am able to let in the power and strength of the water and stop for a moment to focus on my progress on this journey to better health and better living.

I don't know about you, but way too often I strive for perfection and lose sight of the progress along the way. Perfection becomes the goal, overshadowing  the opportunity to celebrate successes and take stock of how far we've come. I think as women, we put extra pressure on ourselves. For me, it is incredibly important to stop and celebrate all of the progress along the journey to the finish line. And when I do, WOW, it is amazing! I feel so fortunate to be where I am today.

This weekend I was reminded by people all around me, and my beloved Lake Superior, how lucky I am to be here...right where I am today in my journey. People who haven't seen me in weeks or months at Bluefin Bay are taking note with great enthusiasm at the reduction in physical size, my incredibly different mental attitude, and they're jumping in to support me in little and big ways. What an incredible gift! Comments like, "Oh my God, you are half your size;" "You look incredible, so skinny and sexy!" and "You look sooooooo good!" - how can you do anything but feel good? It's time to stop and take in what that really feels like. And how many people care. Wow.

Of course, we know that I have miles to go. But to focus on that and not stop to celebrate the significant progress and the successes that have come so quickly and so powerfully, would be to focus on perfection and not progress. So today I thank my friends and colleagues who are part of my Bluefin Bay Family - starting of course with Dennis, Jolita, Peter, Andrew, the front desk staff, and Nadya, Mima, Ed and the Food and Beverage staff at the restaurants who now actively coach me on how the food is prepared and prepare especially for me whatever I request on my food plan that week.

Some examples:

• This weekend was Owners Weekend at the resort and we kick off the weekend with a special buffet for owners and a chance to sample the best of the restaurant and catering menus. The food is amazing and tempting. One of the assistant chef's (whom I barely know) helped me out at the buffet by telling me this green veggie dish was sauteed in butter and was full of fat - he also said, 'Wow, Lori, you look great!" I can't tell you how incredibly lucky I feel to have this family and circle of support away from home.
• Barb, a host who has worked at Bluefin Bay for years, lost 100 lbs on her own a few years back. She waits on me and actively supports me in my journey and coaches me on what to order or eat at the restaurant.
• Andy, who fitted me for snowshoes during my Fitness North camp experience, gave me tips last night on which hikes will challenge me this spring and be tougher than Oberg Mountain but not out of range for me as I continue my journey.

It gets even better, when celebrating my progress to date:

This past week I spent Easter break on the Oregon Coast with my Mom and niece. We visited all of the places I went last October with my friend Jean -- walked miles of my favorite beaches, went to Yaquina Head Lighthouse, and  of course traveled to get there on a plane. The difference and ease of this trip compared to the last, INCREDIBLE!

First of all, the plane seat is more comfortable and seat belts fit with ease, something thin/regular sized people take for granted but overweight people struggle with each time they travel. Secondly, I walked miles farther on beaches than I did before and never needed to rest, stop or sit down. At Yaquina Lighthouse, this time I climbed to the top of the lighthouse with my niece to see the incredible view and take in all I have accomplished. It was so cool. And, I literally ran 2x up and down the steep steps to the lower shoreline at low tide to see the amazing critters. By comparison, in October, I considered not making the trek down and when I did I had to stop at each flight of stairs to rest on the bench or catch my breath.

We played in the water and I jumped, yes I said jumped, off the ground into the air - something I would not even have considered before the jumping jacks at Fitness North that I thought were going to kill me! (Thank you Leif and Jay. I hated those damn jumping jacks but they obviously helped.)

We went shopping in the high end stores in Nye's Beach and I walked into the store with my mom and niece and bought "regular" size clothes that are pretty darn out of character (not big and baggy) for me and was shocked at the difference in how the sales clerks treated me now that I am regular sizes. I was able to buy clothes in these stores, whereas for years, I could only admire the clothes and buy accessories like scarves, jewelry and handbags. My Mom and niece were so supportive and we had fun shopping togehter. I walked out in style and a few hundred dollars lite! :-)

So, as my mind wanders these days to being overwhelmed by the second half of the journey, or the fact that these past few weeks the weight has not come off as easily or as quickly, I must take stock and celebrate the progress to date. All this while taking in the incredible support that continues to surround me and keep me moving forward one day, one step at a time.

Today, a new Fitness North camp starts at Surfside on Lake Superior. I will see my FN family, as well as my Bluefin Bay family. And I can once again thank the FN team for their help in changing my life. So today is about celebrating the progress of this journey and how incredibly fortunate I am to be right where I am today as opposed to where I was only six short months ago.

I invite anyone reading this who wants to reach out, to please do so. And I send all of you in my life who have supported me beyond my wildest dreams to take stock and celebrate with me. I love you. You, of course, know who you are. The wind beneath my wings, the lions in my den. I will need you in these coming months, perhaps more than ever before. Until we meet again...think progress, not perfection. And I will do the same.

Lori

Getting Reaquainted with Como Lake

I am fortunate to live within walking distance of Como Lake -- a Saint Paul institution for more than 100 years. Yet, I can count on one hand the number of times I have regularly walked around the lake for exercise or enjoyment.

You would think with my love of the water, I would do it as often as possible. Not the case. The few times that I've walked around the lake in recent years, it was more of a stroll and I had to stop to rest on the benches that border the lake at least 2-3x. The friends accompanying me were more than gracious with my frequent stops, but it was a bit embarrassing.

This morning, I reacquainted myself with Como Lake. I walked the 1.6 miles (3,200 steps) in just 30 minutes - and no stops! That's about an 18 minute mile - a bit slower than my walking on the treadmill, but not bad considering I frequently paused to take in the scenery.

Speaking of scenery, another really cool thing happened. I noticed that there were FAR MORE single men walking than women or couples! Cool. Fifteen male walkers in total, all walking alone except one group of two men and they may have been a couple. Team, I think the "porch light is back on!" Perhaps I will meet someone while doing my morning workouts alongside my beautiful Como Lake. Hmmmmmm. I  like that thought. :-)

I love being outside so much more than working out in the gym - thus my walk this morning kicked off my spring/summer plan of walking around the lake at least 2-3x per week to supplement my other workouts. I will likely do my walking at 6 a.m. and invite any friends (lions) to join me in this endeavor. Many of you have already offered. So, come on - let's get a walking schedule going! Another benefit of my journey - I am excited to get outside and play.

Unpacking 100 pounds

Today is a weekend work day and I am feeling the pressure of trying to get everything done to start anew with clients and staff demands on Monday. That said, I am putting myself first and marking a very important milestone with this blog.

On March 27, 2011, I hit the -100 lb mark! Those of you following this blog, know the importance of reaching that goal. You also know that putting myself in the equation has not been easy and deserves to be marked in a significant way. And so, I write in an attempt to unpack what -100 really means to me.

UNPACKING 100 POUNDS...

• Physical Changes: At -100, I am a stronger, sexier, and healthier person physically. (The one hit wonder: "I'm too sexy for my ..." comes to mind! - lol.)

• I now love to walk and no longer consider it a chore. I can't wait to hike Oberg Mountain in the spring and summer and look forward to hiking in general. While I don't LOVE working out in the gym on machines, I don't dread it as much as I used to and know it is key to my overall success. I see the direct benefits on a daily/weekly basis and can't imagine NOT doing it (I hear Leif's voice: Reach Your Potential!). 

• Airplane seats are more comfortable and seat belts fit! There is room to spare when I sit in the back seat of a small car...
• Five clothing sizes smaller than where I started and going through sizes faster than imagined. I am even trying on dresses - yes, I said dresses. And I bought a new swimsuit - yep, swimsuit!
• I can't wait for summer so I can walk Como, hike the Superior Hiking Trail on the North Shore and the beaches on my various ocean trips. And yes, I am on a quest to find the next mountain to climb.

• Emotional Changes: These are the most profound and the most welcome. They were also the most difficult and immediate. I am giddy just writing about the personal transformation I've experienced on the inside.
• First and foremost, I now know that I can do anything I set my mind to. That means physically, like I did in Fitness North where we pushed ourselves past what we thought were physical limits. In the gym every day, and in all other areas of life.
• I am happier all around, better in relationships, more creative and flexible at work, and more fun and playful (the "old" Lori is back) in my personal life. Everything is better! It's crazy how taking care of yourself affects everyone and everything else in an indirect way. O'Neal Hampton told me this, but until you experience it for yourself, you don't fully appreciate the magnitude of the change. 
• My inner strength and resolve is strong, solid, and focused. I know this because it was tested this past month when I hit a physical plateau and the inner voices came back (along with the external client demands/crises, and the personal relationship demands...). I started to doubt myself. I had to fight through it and dig deep to get back on track and reach -100 lbs. And I did it! So I know I can do it again.

• Support of Others: One of the absolute greatest gifts has been the extent to which people have come through to support me. It is unbelievable how people have stepped up to offer their support and enthusiasm. I now fully understand and appreciate how critical this is to my ongoing success. 
• It starts with the lions in my den who have been there since day one of this journey in an active way -- My Fitness North family, Twin Cities trainers, inner circle of close friends and family, women's groups from Women's Leadership Community & the Group of 7, the amazing Marketing that Matters team, as well as clients, former colleagues and acquaintances.
• Not only was the support offered during my FN journey incredible, but when the Star Tribune article ran I received more than 150 personal calls, emails, and Facebook messages of support! Some, came from unlikely sources, including lobbyists and people I worked with at the state capitol and in politics 10 or 15 years ago. It was overwhelming, heartwarming, and so motivating.
  
• I have learned to surround myself with people of high integrity with whom I can trust both personally and professionally. Most importantly, I am finally learning to let go of people that I care about, but who have not acted with integrity and respect for me or earned the precious gift of my trust. This has perhaps been one of the toughest steps along the way, but I am finding my way and so much happier for it. Letting go and being true to my values. The rest takes care of itself.

• Paying it Forward: In recent months, I have heard from Fitness North participants and prospects, as well as others in my life who struggle with their weight. And now I am able to help by paying it forward. This keeps my focus on working the program and, for someone of my personality type who is at least in part filled up by giving to others, it truly helps me to know I am making a difference. 
• For me, that jumpstart came when I met O'Neal Hampton for the first time and he looked me in the eye and said, "We can do this. We can do this!" O'Neal is the KING of paying it forward and his integrity and passion for helping others are an inspiration. It also happened when I walked that first two miles with Sheryl and thought I was going to collapse on the pavement. I was certain I would die and I hated the out of control feeling. Sheryl helped me push through pain and a lot of "I cants" to get to the finish. Now, I want to be that person...that inspiration for many, many others.

THANK YOU: I owe an incredibly big THANK YOU to each of you who has supported me on this journey.

• Starting with Leif Anderson, O'Neal Hampton, Sheryl Babbitt, and Jay Grove from Fitness North, AND Shari, Carrie, Sue, Phil and the rest of my FN 2 family, as well as the pioneers of FN #1.
• My sister Kristine, Mom, and my entire family.
• Dennis & Jolita from Bluefin Bay, Sally and Jim from the Cook County Visitors Bureau, Jodi , Charlie and the rest of the Marketing that Matters team, and all of the other clients and colleagues who supported me by providing encouragement and allowing me to be away from the business to take care of myself.
• To my TC trainers - Julie and Sandra at Balance for Life - who continue to push, support and cheer me and let Leif of Fitness North steer the ship.
• Anne who has offered her executive coaching expertise to help me find a way to build my dream business and make money doing it, while being the star of my life -- and Kate, Marcia, MaryBeth and all of the other amazing women friends/groups that continue to support me in that goal. 
• My closest inner circle of friends and sisters (you now who you are) whom I knew would come through and who have continued to roar loudly and cheerfully when I need them! 
• The many, many friends, clients, colleagues and former colleagues who follow this blog and my facebook posts and continually surprise me with your support and encouragement.

WHAT'S NEXT?

• I am on a quest these next 6 weeks to enter and win a contest at Balance for Life - for the most percentage of weight loss. 
• Thanks to my incredible friend and mentor, Anne Knapp, I am headed to Maine (in late May or June) to take stock and celebrate this -100 lb milestone AND, as part of that trip,I have a goal to climb a "real" mountain at Acadia National Park. 
• By mid summer I expect to be wearing the same size clothes I wore my senior year in high school - that will be six sizes down from where I started.
• Paying it forward. A big part of my progress is helping others who share these struggles with weight and/or putting themselves in the equation and living life to the fullest. If you are in that camp, please call or email me and let's talk. It will be the best thing you could possibly do to change your life. And you CAN do it.

So stay tuned and thank you all again for your incredible support of my journey to climb and see! Hugs.

Love,
LOR