- Видео 337
- Просмотров 3 726 178
Vanessa B Health TV
Австралия
Добавлен 25 авг 2015
Welcome! I hope to help you build energy, fitness & stress resilience through my holistic workouts and tips on this channel.
I started Vanessa B Health TV hoping to help people with a lighter, holistic, mind/body encompassing approach to health and fitness after going through extreme burnout & fatigue as a personal trainer.
Exercise is something we need for life, but also a huge pillar within your health that needs to be done relative to whatever you are going through. I realised in my burnout recovery that the style and type of movement I was doing was either helping or hindering my overall recovery, and so I urge you to always listen to your body and reach out if you need guidance on this.
Here, you will find 300+ effective Pilates, Bands, Mindfulness, Low Impact Fitness & Education videos that you can start anytime and easily maintain, enhancing your energy rather than taking from it.
Let's Connect❤
Vanessa Bartlett
vanessabhealth.com/
@vanessabhealth Instagram + FB
I started Vanessa B Health TV hoping to help people with a lighter, holistic, mind/body encompassing approach to health and fitness after going through extreme burnout & fatigue as a personal trainer.
Exercise is something we need for life, but also a huge pillar within your health that needs to be done relative to whatever you are going through. I realised in my burnout recovery that the style and type of movement I was doing was either helping or hindering my overall recovery, and so I urge you to always listen to your body and reach out if you need guidance on this.
Here, you will find 300+ effective Pilates, Bands, Mindfulness, Low Impact Fitness & Education videos that you can start anytime and easily maintain, enhancing your energy rather than taking from it.
Let's Connect❤
Vanessa Bartlett
vanessabhealth.com/
@vanessabhealth Instagram + FB
15 Min Core + Abs Dumbbell / Bodyweight Workout | At Home
Welcome to your 15 Minute Core + Abs Dumbbell At-Home Workout!
I hope you enjoy this routine which challenge and strengthen your deeper core muscles.
This is a no repeat routine combining effective bodyweight exercises and using one dumbbell.
If you do not have a dumbbell, no problem. All the moves can be done without equipment OR grab a can of food or two from the kitchen.
Please do keep focus on drawing in your deeper core muscles and moving slowly throughout the moves for best results.
Think of your belly towards the spine at all times.
I hope you enjoy it!
Leave a comment below to let me know who you went.
I love hearing from you.
Try these effective workouts to compliment this routine:
10 MIN...
I hope you enjoy this routine which challenge and strengthen your deeper core muscles.
This is a no repeat routine combining effective bodyweight exercises and using one dumbbell.
If you do not have a dumbbell, no problem. All the moves can be done without equipment OR grab a can of food or two from the kitchen.
Please do keep focus on drawing in your deeper core muscles and moving slowly throughout the moves for best results.
Think of your belly towards the spine at all times.
I hope you enjoy it!
Leave a comment below to let me know who you went.
I love hearing from you.
Try these effective workouts to compliment this routine:
10 MIN...
Просмотров: 1 053
Видео
25 MIN DUMBBELLS AND LOOP BAND FULL BODY WORKOUT - No Repeat
Просмотров 1,3 тыс.7 месяцев назад
Welcome to your 25 Minute Full Body Strength Dumbbell & Loop Band Workout! If you do not have a loop band, just tie up your regular long band. Join me in this full body routine - NO REPEAT WORKOUT where you will work your arms, upper back, core & mid section, legs and glutes! We will go between the two pieces of equipment - dumbbells and loop band, keeping your heart rate up the whole time. Be ...
How Burnout & Workout Burnout Affect Your Capacity To Exercise?
Просмотров 81111 месяцев назад
HOW DOES BURNOUT AFFECT MY CAPACITY TO BUILD FITNESS? This question comes up ALOT as I work with many people going through this, ranging from people who are severely burned out and unable to work, through to people who are on the mend and just need that extra help to exercise safely as they continue to heal. In addition, the topic of ‘workout burnout/overtraining’ is common, with many fit and s...
30 MIN FULL BODY STRENGTH USING DUMBBELLS & BAND
Просмотров 4 тыс.Год назад
Welcome to your 30 Minute Full Body Strength Dumbbell & Band Workout! Today, my friends, you can enjoy the best of both worlds with your fav the resistance band plus dumbbells to ramp up the challenge and intensity! This will be a great challenge for you, just make sure you get a set of dumbbells that are challenging enough for this. You may even need a couple of sets to go stronger with legs a...
7 Min Meditation For Deep Sleep | Instantly Relax and Enjoy Deep Sleep
Просмотров 1 тыс.Год назад
Enjoy this 7 Minute Meditation for Deep Sleep and relax instantly for a restful night. NOTE - It is important you are ready to go to sleep, so please do get ready and go into bed so you can drift off easily. If you do this and realx for 10 minutes then get up again, you are likely to experience a renewed energy lift where you then canot get to sleep! This is useful during the day of course, but...
30 Min Full Body Band Workout- TIME UNDER TENSION! Slow Speed, Strengthening Resistance Band Workout
Просмотров 4,8 тыс.Год назад
Welcome to your 30 Minute Full Body Resistance Band Workout (Using TIME UNDER TENSION!) Today, my friends, you will FEEL your muscles be challenged and activated in a whole new way using the ‘time under tension’ focus. WHAT IS TIME UNDER TENSION? This means you are holding your muscles in an activated position for a little longer with each rep. For example, a few seconds pausing on the contract...
Glute Activation Tips - 2 Min Tutorial (Try these exercises to strengthen & tone your glutes!)
Просмотров 1,2 тыс.Год назад
#vanessabhealth #glutetips Glute work is essential for supporting your pelvis, helping maintaining a strong core, and supporting your body during walking, running and movement. Sitting can affect this, so make sure you prioritise working your glutes for a healthy, balanced body. Learn some handy tips to enhance and challenge your glute work while mastering great technique➡ Post a comment here o...
20 Min Lower Body Weights With Dumbbells (Beginner-Friendly!) | Work Thighs, Glutes, Hamis, Calves
Просмотров 4,2 тыс.Год назад
Welcome to your 20 Minute Lower Body Weights For Beginners today! You will work your thighs, inner thighs, glutes, calves and hamstrings with this routine, so grab your dumbbells and let’s go! You Need: 2 x Dumbbells (for your reference I am using 5 kg/11 pounds each hand) You may be able to use much heavier ones, but do go with what’s right for you today. If you are totally new to weights and ...
20 Min Upper Body Weights (Beginner) Using Dumbbells
Просмотров 3,3 тыс.2 года назад
Welcome to this 20 Minute Upper Body Weights Workout! This is a beginner-friendly routine focusing on 5 x upper body muscle groups : Biceps, triceps, shoulders, back, chest. All movements are easy to follow and cover the basics of a strong and balanced upper body dumbbell session. You will complete 3 x sets of each exercise (15 reps), with a 30 second rest, so be sure to follow along and listen...
20 Min Full Body Superset Band Workout | Full Body Theraband Workout Low Impact
Просмотров 5 тыс.2 года назад
Welcome to this 20 Minute Full Body Band Superset Workout! With the super set today you will do 1 x BAND exercise followed by 1 x BODYWEIGHT exercise, then a short rest. This will add variety, strength and challenge for you. Make sure you use a long band that is enough challenge as the reps for most exercises will be 15. You should feel your muscles working well as you double up with a second e...
WELCOME TO VANESSAB HEALTH TV [TRAILER]
Просмотров 3,8 тыс.2 года назад
Hi everyone! Welcome if you are new here, or welcome back if you have visited here before. This short trailer gives you an insight into why I started the channel, and how you can best use it. Being 'adrenal & burnout-friendly' PLUS 'beginner-friendly,' means I approach health & fitness in a way that is balanced & sustainable for your life. WHY? In going through extreme burnout & adrenal fatigue...
30 Min Full Body Pilates With Light Weights
Просмотров 3,6 тыс.2 года назад
Welcome to this 30 Min Full Body Pilates With Light Weights workout! You will enjoy the benefits of extra challenge, variety and bring these exercises to a new level. Light weights are effective here - I am using 1.5kg for each hand which is light, but still feel the difference because we are holding them for most of the exercises. You could also use a couple of cans of food if needed, or do th...
20 Min Beginner Weights Full Body | Absolute Beginner Weights Workout
Просмотров 6 тыс.2 года назад
Welcome to this 20 Min Full Body Beginner Weights workout! This routine is perfect for complete beginners who want to start weights, and those who have had a break for some time. You will do 5 x exercises (3 x sets) to start getting used to the frequency in which you need to gain benefit from weights. 3 x sets is a great place to start with light to medium weight. Do not go super heavy especial...
Pilates For Back Pain | Upper & Lower Back Strength & Mobility Exercises
Просмотров 4,2 тыс.2 года назад
Pilates For Back Pain | Upper & Lower Back Strength & Mobility Exercises
15 Min Core & Glutes Band Workout | Quick & Effective Mid-Section & Lower Body Exercises!
Просмотров 4,6 тыс.2 года назад
15 Min Core & Glutes Band Workout | Quick & Effective Mid-Section & Lower Body Exercises!
How To Get Perfect Posture | Expert Interview | Vanessa Bartlett + Leon Turetsky (Back Intelligence)
Просмотров 1,6 тыс.2 года назад
How To Get Perfect Posture | Expert Interview | Vanessa Bartlett Leon Turetsky (Back Intelligence)
30 Min Resistance Band HIIT Full Body Workout
Просмотров 4 тыс.2 года назад
30 Min Resistance Band HIIT Full Body Workout
Post Covid Exercise & Breathing To Help Manage Post-Covid Symptoms
Просмотров 2 тыс.2 года назад
Post Covid Exercise & Breathing To Help Manage Post-Covid Symptoms
30 Min Beginner Cardio Low Impact At Home | Knee-Friendly Fat Burning Workout Easy To Follow!
Просмотров 2,3 тыс.2 года назад
30 Min Beginner Cardio Low Impact At Home | Knee-Friendly Fat Burning Workout Easy To Follow!
30 Min Full Body Resistance Band Workout | Full Body Band Workout Low Impact
Просмотров 4,7 тыс.2 года назад
30 Min Full Body Resistance Band Workout | Full Body Band Workout Low Impact
12 Min Shoulder-Friendly Band Workout | UPPER BODY Resistance Band Exercises
Просмотров 7 тыс.2 года назад
12 Min Shoulder-Friendly Band Workout | UPPER BODY Resistance Band Exercises
15 Min LOOP BAND Glutes + Legs Workout | Butt Toning Mini Band Exercises
Просмотров 5 тыс.2 года назад
15 Min LOOP BAND Glutes Legs Workout | Butt Toning Mini Band Exercises
30 Min Seated Resistance Band Full Body Workout | Beginner Seated Band Workout For Seniors
Просмотров 22 тыс.2 года назад
30 Min Seated Resistance Band Full Body Workout | Beginner Seated Band Workout For Seniors
27 Min Pilates Full Body HIIT Workout | Pilates At Home Low Impact HIIT Fitness Class
Просмотров 2 тыс.2 года назад
27 Min Pilates Full Body HIIT Workout | Pilates At Home Low Impact HIIT Fitness Class
25 Minute Amazing Arms + Upper Back Theraband Toning Workout | Resistance Band Upper Body NO REPEAT
Просмотров 10 тыс.2 года назад
25 Minute Amazing Arms Upper Back Theraband Toning Workout | Resistance Band Upper Body NO REPEAT
20 Min Legs + Glutes Band Workout | NO REPEAT | Lower Body Resistance Band Exercises
Просмотров 4,9 тыс.2 года назад
20 Min Legs Glutes Band Workout | NO REPEAT | Lower Body Resistance Band Exercises
20 Minute Abs Workout At Home | No Equipment Effective Abdominal At Home Workout
Просмотров 3,8 тыс.2 года назад
20 Minute Abs Workout At Home | No Equipment Effective Abdominal At Home Workout
30 Minute Cardio + Full Body Band Combo Workout | Fat Burning Low Impact Cardio + Band Exercises
Просмотров 2,8 тыс.2 года назад
30 Minute Cardio Full Body Band Combo Workout | Fat Burning Low Impact Cardio Band Exercises
35 Min Full Body Pilates Advanced | No Equipment | Full Body Advanced Pilates Matwork
Просмотров 3,7 тыс.2 года назад
35 Min Full Body Pilates Advanced | No Equipment | Full Body Advanced Pilates Matwork
*DAY 60 INVIGORATE || 10 Minute Quick Stretch + Meditate To Relax and Calm | Post Workout Meditation
Просмотров 1,2 тыс.2 года назад
*DAY 60 INVIGORATE || 10 Minute Quick Stretch Meditate To Relax and Calm | Post Workout Meditation
Did this after day 3! To relax before Bed!
Done!! I enjoyed this one! Need a lot of help with core strength!
Day 1 Done
@@ksfbkk5301 Hi there 😊 🫶 Which program are you doing ? I hope you like this video! And let me know which program on here you have started, looking forward to seeing your comments and progress 😀 And reach out if you need any help at all!
Done!
@@pamelabellino2171 Great 👍 Love to hear how you are feeling after each one, let's go woohoo!!!
I love this one. Thanks
@@lorenaborrero861 Hi there 🫶😀 Thank you so much for your comment! Are you doing the full Invigorate program? Or just mixing and matching? Keep it up and I look forward to hearing more from you Lorena :) Be sure to comment on each video so I can see how you are going 💯💪
@@Vanessabhealthtv I am doing all the invigorate. Thanks a lot.
i must be tired today :) super fast pace. glad it wasn't any longer :) thanks
I am back to doing this 10 week program, I have a rotator cuff injury so no weightlifting, but this program is exactly what I need right now.
@@pamelabellino2171 Hi Pam and welcome back 😀🏆💯 Sorry to hear about your injury! These routines and the style will help you. So glad you are revisiting this! I look forward to seeing your comments on the videos 💪✅️ What are your goals? Do share, I'd love to hear 🏆
@@Vanessabhealthtv Hi, my goals are to get more flexible, build muscle and lose weight. I followed this program when you originally put it up and saved it to my playlist. I loved it then, I am sure I will love it 2 years later!!
Thank you x
@@c.k.1958 You are welcome, hope this was helpful for you 😊 💯🫶 Are you going through this condition right now? Let me know if you need any help ok 🏆
Thanku...is the last exercise good for back traps? I have mid and upper back pain ...i have had since age 16..i do lots of workouts yoga tai chi etc but mild relief..can u help pls? I am now 57.
@@antonellamicheli1082 Hi there 🫶😀✨️ Thank you for your comment and reaching out! Yes, the last exercise is great for that that area of muscles 💪 The whole video is good for you and you should also check out my Pilates Playlist and Back Pain Playlist for even more great exercises:) It sounds like you need to focus on this area, so this video and those playlists will help you do that 💯👌 Well done focusing on what you need to do! I look forward to hearing from you, keep commenting on the other videos so I can stay in touch with you. There are also heaps of good ones in this Resistance Band Playlist 👌 Do subscribe to the channel and reach out if you need any help ok!
@@Vanessabhealthtv Thanku so much!Will be happy to try your other videos . ..love the way you explain!How often must I do them?
Was feeling tired today but you brought me back. Time just flew. First timer, loved your gentle but very effective workout. Just what I needed. Thank you!
@@mariacardenas3077 Hi there 😀🫶🏆 Well done with this routine! Welcome to the channel I'm so happy you did this video. Do subscribe and check out the different playlists on here ok 👍 There are many options depending on your focus and goals ✨️ What are you wanting to work on right now? Let me know, I'd love to guide you to the best videos to help you ✅️ Thank you for your comment Maria! I honestly love hearing from you and everyone on here, so keep them coming ok so I can see your progress too 💯😀
Competed Day 1! Looking forward to completing the 10 weeks!
Yessss Lisa 😀🫶✨️🏆 Welcome to Invigorate!! I am so glad you have joined this program. Get ready for the next level 💯 What are your goals?
😅😊
@@dianabooth1063 Hi there 😊 Hope you felt this one working 💪
Yes, I was feeling my abs :) feels good. I quite like how you ended this session - very nice. thank you for sharing
@@annettepiche3158 Great job today and good to hear you did feel the abs 😉👏👏👏👏👏💪 Thank you for your comment I really appreciate it! Keep up the great work and reach out if you need any help, otherwise I look forward to seeing your next workout done 😀✅️🏆
WOW!! My abs were on fire!!! Great workout You are awesome!!!
@@LisaSutyak-de2sw That's what we want 😉🏆💪👏👏👏👏 Keep going strong Lisa! Love how you are mixing and matching every to get your whole body working 💪
Ahh, nice workout. Still struggling with those back bends - raising legs and arms together - not liked by my lower back :( I often stick to simply legs or simply arms working that way as opposed to being both arms and legs up and down together seems a little less stressful on the back doing legs and arms singly. Thanks :)
@@annettepiche3158 I think you could try lifting one arm and the opposite leg instead of all four together. And at the same time ensure you are really pulling in your abs strong and lengthening your spine and legs while tightening your glutes as you lift your legs. When you focus on this technique and making sure other muscles are activating it can really help the lower back 🙏💪 Let me know how that goes!
This is helpful for earlier stages (1&2) of adrenal fatigue. Do these tips before it's too late.
@@BonaFideWildLife Thank you for your comment 🙏 Yes I agree, these tips are super helpful for earlier stages. It's important to get the lifestyle pillars in order that we can control, and then address medical issues with a professional when and if needed. Reach out if you need any help ok 🫶✅️
Another video that is such a great workout! So glad I found this one! This is one I will be doing again!
@@LisaSutyak-de2sw Awesome 👌 😀👏👏👏👏 Well done completing this video today! So glad you liked it. You can start to save your favorites to your own playlist on here ✨️ Keep going!
Awesome work out 😅
@@dianabooth1063 So good to hear 👌👏👏👏👏😀 Glad you liked the dumbbells and band combo 💪 Keep it up and reach out if you need any help ok!
Thanks...wanted to ask what e ercises to do to strengthen the spine due to osteopenia. Thank you
@@samanthasciberras342 Hi there, thank you for your comment 😀🫶💯 To strengthen your spine I recommend going to my Pilates Playlist and Back Pain Relief Playlist as these have targeted core and spine exercises on those videos. It's important you work on those deeper core and back muscles to help with this 💪 Do subscribe and reach out if you need any help ok 🏆
Another great video I found using weights. I love the variety of your videos! Looking forward to new videos.
@@LisaSutyak-de2sw Glad you did this dumbbell workout! Keep that variety happening with all the different Playlists on here 💯🫶 Thank you so much for the compliment and comments you write, I honestly appreciate it 😊 I am working on a brand new dumbbell strength series as I do not have a lot of those on here ✨️ So keep an eye out in the next month or so 😊
Great workout. I love the way you explain what muscles are being worked and how to do it properly Thanks
Hi Lisa 💪🙏 Thank you so much for your comment! I'm glad you are finding these vids helpful! Really proud of your efforts 👌 Keep up the great work 🙏There are many to make your way through and reach out if you need any help ok 🤗
Great ab video! Short but very effective!!!
@@LisaSutyak-de2sw That's what we want 😊💪 Straight to it haha. Nice work today completing this video 👏👏👏👏👏👏Really proud of your efforts!
Thank you for changing things up as you do. I'm currently doing another 15 day challenge as I finish up these 15 days and it's annoying - she has 4 sets and they are all identical. I'll get through it and finish it b/c I started but I'll have to look for other challenges once these are done. :) thanks. And again breathing tips are always most welcome :)
Hi Annette 😊🙏 Thank you for your comment. So glad you are enjoying this challenge. I try to keep the movements different mostly but sometimes repeat for muscle challenge 💪 Well done getting to day 17 here! I have a fantastic 10 Week Program which you may be interested in next called Invigorate. It's a 6 day a week program builds on this introductory challenge 💪 It includes more variety and diversity for your body/training at home. Cardio, Pilates, Upper + Lower Body plus band routines every week and a bonus Mindfulness session every week for stretching and relaxation 😌 The link to the playlist is here: ruclips.net/p/PLN4e1ZysZu4arujAlipxFE_31xrtRbrmx&si=H34pPrb7NubI-ud- I'd love to see you give this a go! Your body will feel incredible doing this weekly to build on what you have already done ✔️ Let me know what you think 🫶✅️
@@Vanessabhealthtv Nice, I will certainly be looking into that once I get this series completed. Thanks :)
@@Vanessabhealthtv Haven't look at it yet but I'm hoping you have a warm up and cool down included. Just makes it easier as opposed to be looking for different things all the time. Now I'm looking fwd to completing the first challenge that I've begun :)
@@annettepiche3158 My routines always have a warm up and cool down 🙏💪 And Invigorate does too :) I know how annoying it is to search for different videos for that, so I always include them 😉 I really look forward to seeing how you go with it! Keep me posted via the comments ✅️🤗
@@annettepiche3158 Excellent 😀✅️ I look forward to seeing that!
day 5 done and gone lets do day 6
Excellent 👏👏👏👏👏👏👏👏 Great to hear! Well done. Let's get this first week done ✨️🫶
Great workout!
Hi Lisa 💪🤗 Well done with this routine! Glad you liked it and hope the arms are feeling good ✅️
Love this workout! It’s really a great workout with the bands!
Hi Lisa ✨️🫶 Great to hear! So pleased you are liking the band routines here. Keep up the consistent work and you will feel the difference in your body quickly 💪
Not sure if it's getting easier but it sure is good - thanks :)
Yessss 👏👏👏👏👏👏 Well done Annette! You are putting in the work so it is getting easier but there are couple coming up that may challenge you (maybe not now haha). Keep up the great work! Really proud of you ✨️✅️
Day 2 done. You really know how to squeeze a lot into 17 minutes! Thank you for another good workout :)
Hi Jessica 💪🏆 Great work getting today's routine done! Haha yes need to get alot in that short amount of time 🙏✅️
After 30 day body reshape ..am following all your videos one by one.. its helpful.. Thank you very much.. Wish you near to my house, so i could get to do with you with any of your in person classes... ❤❤
All good at top level until I got to the elbow plank - got to level 3 (Level 4 is just way too much for me :) you are strong. I would like to hear the breathing pattern a little more often as we work through the various exercises. Very good - thank you!
Hi Vanessa! I’m back after a few weeks off - I have started couch to 5k and plan to do this alongside. I feel stronger after Invigorate but phew this is still a good workout! See you tomorrow!
day 4 done and dusted ready for what ever is coming
i forgot to do day 3 yesterday but i was like i will do two day to make up for it so day 3 done and dusted
no water bottle, I tried with a 3 pound weight - not bad ended up switching out for a yoga block. Tough with the water bottler/weight. fun to try :)
What a great workout! Love the combination of cardio and bands. I am so glad I found your videos!
Work out for si joint
i just wanted to get myself running again so i am going to continuing i am feeling it in my body so day 2 do
Good job Steph 👏 👏👏👏👏 It's now or never to get back into it! Day two done, great work!
i just wanted to get myself you and running again so i am going to start this again i am feeling it in my body so day 1 do
Hi 🤗🙌🙏 Yessssss!!! Let's get back to it 💪 You can do this! Comment every day so I can see you are doing the routines. You will feel strong and fitter again in 30 days 💪 So pleased you are doing this challenge again. Well done and welcome back ✨️
Hi vanessa.. I completed 30 days challenge first time ever in my life at the age of 35.. its all thanks to you for making me to do this.. much love love love.. Need a new 30 day workout challenge with you.. Please do a new one with your subscribers..❤ It's my request.. thank you again..
THANK YOU!!!💪💪💪💪💪👯👯👯♂👯♂👯♂👯♂👯
Day 29.. uhooo.. great going... one more to go...
I'm happy you added a few more cool down stretches on this one.
Yikes big challenge on high plank raising leg - arms shaking like crazy it's all good I know it's working. Enjoy these short and efficient workouts.
Feeling 💞💞💞💞
vanessa ur great💛 uts the 2nd time im going this one/ this time im doing better with the brithing/ went till the end👌
💃💃💃💃💃💃💃💃👯👯👯♂👯♂👯♂Amazing one toady ,thank you Vanessa!
Feeling better now
I loved it!! I feel I get such a good workout with your videos. Love the bands!! So glad I found you!
So glad to hear this Lisa 👌🏆Welcome to the channel 😀 Do subscribe and check out the playlists. There are lots of band videos you can work through. I look forward to seeing more comments from you and reach out if you need any help at all 🙏✨️✅️
Some days are much harder than others ,it is a mystery as why, today for instance it really felt like torture 🫣😩😅
Million thanks Vanessa for creating this challenge. I feel much different from day 1. May God bless you❤❤
Hi there 💪😀🏆👏👏👏👏👏👏👏👏 Really proud of you completing this challenge! I'd love to hear more details on the improvement you have felt ✅️ Well done! And what are your goals moving forward? I recommend you move onto the Invigorate 10 Week Program to keep building on what you have done here ✨️🏆 Check out that Playlist! Looking forward to hearing back from you 🙏