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8 Great Exam Strategies for Nervous Test Takers



Does your child get anxious before exams and evaluations? Do you get jittery every time you face a big evaluation? Do you ever wonder if there was a way to ease the tension?

Believe it or not, there are test-taking strategies available to help kids and adults who are anxious test takers. They can help you perform well and boost confidence at the same time.

Here are some exam strategies you need to know about.

1. Organize Your Review

It may seem overly simplistic to say that you or your child needs to prepare for exams in order to have less anxiety. Yet an organized study routine will go a long way toward making you less worried.

You may want to use flashcards for vocabulary or charts to help organize the differences between different concepts. You can also write numbered lists or use colors to help your child stay organized.

Your student may want to help you create the study materials, so they’re more accessible to them. However you prepare, make sure that key terms and concepts are clearly written and explained, so your child is able to easily focus.

If you need help creating an organized outline out of your child’s notetaking, you can actually hire a professional to help you. They may also be able to help you with papers and deadlines. You can learn more about that here.

2. Peace and Quiet

Your child may become overwhelmed if they study in a place that isn’t comfortable for them. Most people are able to concentrate best in a quiet environment with few distractions.

Make sure your child has a peaceful, predictable place to study each day. If there’s too much going on at home, you may need to visit the local library or coffee shop.

Some kids focus better with a little classical music playing or essential oils diffusing in the background. Tweak these factors a bit until you find the optimal environment for keeping your child in their best frame of mind.

3. Practice Your Performance

Is your child taking a spelling test that will require listening and writing, or a math test that will require critical thinking? You can help them prepare for the big day by administering a “test” similar to what they’ll experience.

You can use sample questions in textbooks to help you design questions like what they might see, or you can create a matching game for vocabulary. Either way, allowing your student to practice what they’ll be doing during the test will help them to relax and focus when crunch time comes.

4. Pacing

Pacing is important when it comes to test-taking. If, for example, your child is going to be taking a history test with an essay, you may want to practice this type of format with them. You’ll want to encourage them not to linger too long over multiple-choice questions if they need to write for at least part of the time.

5. Get Information About the Exam

While you won’t be able to find out test questions ahead of time, you may be able to get some answers about the format.

Is it a multiple-choice or short-answer test? Will there be a word box? Are students allowed to open their textbooks and locate answers?

Find out if the questions usually come more from class notes or textbook readings. Preparing with the test in mind can save you a lot of time learning unnecessary information.

6. Look for an Easy Question

Your child’s fears may have a tendency of paralyzing them before they even begin taking a test. They may become even more anxious if the first question is perplexing.

Once they see a question they are certain of the answer to, they may be able to unblock any mental hang-ups. The act of writing itself can actually help to relieve tension.

7. Stay Healthy

Eating well and exercising can actually boost your child’s brain performance. They can also serve to decrease their stress and promote levels of confidence.

Good food choices before an exam are high in protein and nutrients but low in empty calories and fat. Consider items that are high in antioxidants, such as fresh fruits and veggies, as well as nuts. Whole grains like oatmeal and lean meats like turkey and bacon are also great morning options.

You’ll also want to make sure your child gets plenty of hydration. Send them to school with their own water bottle, if possible. A lack of proper hydration can actually lead to headaches and dizziness.

8. Reward Often

Some students from elementary school to college will work best if they know there’s a reward for their best effort. Even if their grades increase by one letter grade, the promise of a reward such as a shopping trip or night out at the movies may be all it takes to push them to be their best.

If your rewards involve family together time or healthy social activity, you can encourage positive bonds as well as focused studying. Even something as simple as a walk up to the corner for ice cream may be enough to convince a young person to buckle down and prepare for something they’re a little nervous about.

The Best Exam Strategies Start With Prep

Exam strategies and techniques are as varied as the students who use them. With a little time and patience, you could find test preparation skills that your child will carry with them through a lifetime of learning. It will give them increased confidence and pride for years to come.

Surrey604 is an online magazine and media outlet based in Surrey, BC. Through writing, video, photography, and social media, we secure an intimate reach to the public. We promote local events and causes.

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SFU Archaeologist Seeks Clues To Ancient Migration Route In B.C. Waters And Beyond



Simon Fraser University marine archaeologist Rob Rondeau is preparing to scour the seafloor off B.C.’s west coast, in search of ancient underwater archaeological sites that may hold clues about the earliest migration route between Northeastern Asia and North America.

While there is a longstanding debate over which route First Peoples took from Siberia to arrive in North America—an interior continental route (between ice sheets) or a coastal migration route—Rondeau says there is increasing evidence supporting a coastal migration route, which is now the focus of his PhD research.

“I’m looking for evidence of the First Peoples who came to the Americas from Siberia across what was Beringia as early as 15,000 years ago,” says Rondeau, who this month begins a three-year Social Sciences and Humanities Research Council (SSHRC) PhD scholarship to carry out his research.

The First Peoples who arrived in the Americas lived in a vastly different world than today. Sheets of ice covered the interior of the province and a tundra-like plain covered much of what was then the coast of British Columbia, in some places extending 40 kms west of the present-day shoreline. When the ice sheets receded around 10,000 years ago, sea levels rose and this part of coastal Beringia was plunged underwater.

Searching for evidence of this ancient world will involve using computational modelling to identify undersea locations with the highest potential of containing early archaeological sites. Rondeau also plans to use the latest in multibeam sonar, and augmented reality and holographic technologies to visualize the landscape underwater. Remotely operated vehicles (ROVs) will also be used to photograph the seafloor.

“Beringia underwater is 2.5 million square kilometers in size. I need ways to narrow down the survey area in deciding where ‘X’ marks the spot”, he notes.

Once potential sites are identified, Rondeau and colleagues will extract sediment core samples from the ocean floor, attempting to uncover buried archaeological materials.

“What we are really hoping to find is evidence of human occupation, such as stone tools, bits of burnt bone, wood or charcoal from a campfire for example, that will allow us to date the time period,” says Rondeau, who has most-recently shared his archaeological expertise, including studies of shipwrecks, on the Discovery Channel’s Mysteries of the Deep.

“Understanding how and when people first moved down the Pacific Northwest Coast will allow archaeologists to better understand the ‘peopling process’ of the Americas,” he explains.

Gaining a better understanding of the offshore underwater landscape can also provide insight regarding the future of B.C.’s coastline. At the end of the last Ice Age, melting ice sheets caused a dramatic rise in sea levels. Human-caused climate change is altering the coastal environment. The technologies being developed from Rondeau’s research can also be used to monitor and study rising sea levels, coastal erosion and other environmental threats.

“I think it’s really important to understand the past because it’s the old saying, ‘if we don’t know where we’ve been we don’t know where we’re going,’” he says.

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How Mindfulness Will Help Your Children to Excel in Life



Mindfulness is a growing trend in health and education. It has been found to have many benefits for kids and teens, including improved:

In addition, mindfulness practices are not only good for the mind, but they are also good for the body. They are calming and relaxing, thus reducing stress. When the body is at ease, it is better able to fight off illness.

Mindfulness for children is a growing trend in education as well. Studies have found that teaching Mindfulness at an early age can improve attention, impulse control, and behavior. This makes sense, as meditation and mindfulness practices can help with these issues.

Teachers and parents are finding that mindfulness practices and meditation can help kids to be more focused, to feel less stressed, and to be more compassionate.

Teens benefit greatly from mindfulness practices, and parents realize that Mindfulness can help them to cope with the stresses of adolescence.

Is Mindfulness Beneficial For Children?

Yes, it is!

Mindfulness is an essential skill that can be learned. Research shows that Mindfulness can improve concentration spans for just about everyone—including young people with ADHD who often have serious trouble concentrating.

Overall, people who learn to practice Mindfulness are able to concentrate better and are less irritable. Not only is Mindfulness beneficial for kids, but it can also be personally rewarding for teachers.

Teachers and students who practice Mindfulness are better able to focus on the present moment and are less likely to become frustrated over the little things that usually get to them. They also tend to be more patient with students and more motivated to teach.

Mindfulness is a potent tool in the classroom. It assists students to learn how to slow down in every circumstance and answer in a thoughtful way rather than just overreacting.

Four Benefits of Practicing Mindfulness for Children

1- Mindfulness Improves Confidence Level

Many children today struggle with self-doubt, insecurity, and low self-esteem. Mindfulness helps kids to become more aware of their thoughts and feelings and helps them to see how these thoughts and feelings are just that, “thoughts and feelings” and not reality.

As they watch their thoughts come and go, they become less attached to them and, as a result, are able to live more authentically and with less self-judgment.

2- Mindfulness Enhances Self-Control

Mindfulness is the practice of being aware of and attending to the present moment, accepting it without judgment.

When a child is able to watch their emotions arise and pass without resistance, they are gaining a skill more powerful than any other. The ability to be in charge of your own mind and actions is the backbone of emotional intelligence.

A child who can sit still and focus their attention on their breath or a chosen activity for 10 minutes is the child who is less likely to give in to distractions, impulses, and cravings. This child is more likely to make healthy choices and solve complex problems.

3- Mindfulness Increases Patience and Tolerance In Children

Have you ever witnessed how hard it is to stop yourself from biting your nails, scratching, or from checking to see if you’ve got a new notification?

Mindfulness trains your brain to control your impulses and urges. It helps you to ‘see’ the urge coming and to stop and take a breath before acting on it.

A recent study showed that children who practice mindful breathing increase their self-control, which helps to significantly increase their attention span and academic performance.

4- Mindfulness Releases Endorphin and Increases Positive Moods

Given a choice between a world I understand and a world I don’t, nearly everyone would prefer to live in the world they understand. This is because our natural state is one of curiosity and wonder, and when we are a child, it’s easy to remember this state.

As adults, we lose that sense of curiosity, but Mindfulness can help us to regain that sense of curiosity and wonder. As adults, we have a tendency to live in our heads, ruminating on the past, worrying about the future, and we fail to appreciate the present moment.

It helps in the prevention of many illnesses such as diabetes.

With practice, mindfulness exercises can help us to live in the moment and to see the world with a childlike sense of wonder.

How to Train Your Children to Practice Mindfulness?

It’s important to note that Mindfulness isn’t just a bunch of tricks and games to help kids.

Here are numerous ways that you can help your child get started on a mindful path, even if they aren’t sure it is something they will enjoy.

1. Pick a Time of Day for Mindfulness

Pick a time when your child will be most likely to be able to focus on work and be dedicated to the practice. If they have an active after-school schedule, it may be difficult to practice in the afternoon or evening because they will have so many other things to do.

Try to pick a time of day when they will have some quiet time before they go to bed, or during a morning routine, like brushing their teeth or taking a shower. Let them pick when they want to do it, but try to stick to that time of day as much as possible.

2. Start With Just Five Minutes

If you want your child to be interested in the practice, it is important it is something they enjoy. If they are dreading it in the morning, it is unlikely they will continue. Even if they don’t enjoy it, let them have a say in when they do it and how long they do it.

Start small and work your way up. It is better to start with just five minutes of Mindfulness and build from there. Once they see how beneficial it is, they will be more willing to continue.

3. Give Them Choice

Giving kids a choice of when they do it and how long they do it is a healthy way to make them feel like they are in control and that they can still have a say in what happens in their day. It is a great way to start building Mindfulness into their lives without feeling like you are forcing them to do something.

Once they have experienced the benefits of Mindfulness, they will be more willing to practice it on their own and without your help.

4. Make It Fun

Like I mentioned before, it is important to make the practice fun. This is a great way to get your kids to actually enjoy the activity.

Here is one way to make it fun. The next time your kids are playing a game or watching a show that you know has a lot of action, start asking them to “Be here now.” This is a great way to start a conversation about Mindfulness with your kids.

This is just a small introduction to Mindfulness and how it can be beneficial to your kids and teens. If you want to read and listen more about Mindfulness, there are many books that you can check out that talk about the proven benefits of Mindfulness.

Also, check out the book “Mindfulness for Teens: Mindfulness, Meditation, and Getting to Know Your Thoughts and Emotions” by Elisha Goldstein, which will teach your teens to embrace self-awareness, self-compassion, and inner balance, all while managing the stressors of everyday life.

Be calmer and feel better. Rather, it’s a path to greater self-awareness and emotional intelligence, which are essential life skills that will set your child up for excellence in life and well-being.


Everything starts with practice. However, your children might feel a bit resentful towards this practice. But to help them during practice will increase perseverance in them. Ultimately, they will become experts at practicing Mindfulness.

Author’s Bio
Name: Sarah Walker
Short Intro: I am a fitness expert who blogs about fitness, positivity, and mental health. I share the pearls of wisdom in order to help individuals to live a meaningful and progressive life. My aim is to assist people in aligning their lives according to their goals and objectives.
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Today’s Youth Support Their Local Community In A Time Of Panic



Youth Step Up

Joseph Mai and Gurik Mangat are two grade ten students who attended Tamanawismun on February 29th, 2020. On this day, they had the opportunity to engage in meaningful discussions and diplomatic arguments at the Model United Nations Conference. They were able to receive a holistic view of various global issues that day. One of the topics addressed was the Coronavirus.

Joseph Mai found it to be a vital topic to discuss as “it is a very current and pressing issue that we all needed to discuss and find solutions for.” Gurik Mangat believed that “talking and debating about the Coronavirus and other infectious diseases/pandemics in general[…] helped put the whole situation into focus.

It showed us how pandemics have major long-lasting social, political, and economic impacts and when governments are dealing with pandemics they have to come up with solutions that respect all those different disciplines.”

The information gained from the conference “showed the extent of the damage done by viruses and how often the general public has to do their part.” He strongly urges that “the general public [does not] panic and stay[s] calm. As long as people follow the advice of experts the virus will go away.”

Grade ten, Jayden Les, strongly agrees with this notion as well. “Coronavirus is a deadly disease; however, the panic level is far too high. People think that this could end their life, but, while that is technically true, it’s only a 3.41% chance, and due to misinformation people are acting like monsters.”

He also believes that humanity has publicized its “worst side” in this crisis. For instance, a few days ago, he had spotted someone with “20 boxes of Kleenex, not to mention the people in the USA who went around buying all the hand sanitizers and reselling it for a higher price.”

Despite these terrible acts, he does not allow them to discourage or hinder him from bestowing kindness in the community. For instance, he “got [his] mom Halls and Nyquil because she got a cold and also offered to bake for anyone under quarantine.”

Additionally, he contacted Senator Julie Miville-Dechêneto to see if he could “be of assistance during this difficult time.” He believes that “we need to share the burden” of this pandemic in unity. To do such, impactful organizations such as Job’s Daughter, are encouraging their young members to lend support to their community.

Grade eleven Regan Holding is part of this organization. She shares how there is a group of women in Job’s Daughter who “are doing craft tutorials, sharing virtual field trips, and tours of museums, as well as making sourdough starters and bread from it.”

Those are some of the things that she is engaging in, as well, and have witnessed “the most interactions with.” She trusts that these activities will alleviate people’s stress, and help with “people’s mental health.”

Like Gurik Mangat she believes that we should follow the instructions of experts, and “encourage youth to stay inside.” This is something she finds “most valuable because some of us may have COVID-19 and are not showing symptoms and we might spread it to people with compromised immune systems such as the elderly.”

Hence, Job’s Daughter is initiating virtual programs. Similarly to Job’s Daughter, Whiterock Youth Ambassadors is a platform for youth to support others. Through Whiterock Youth Ambassadors, Karina Zhou and Ella Ramsay aid their community during the pandemic.

Ella Ramsay shares that “as ambassadors for the community, we thought it was really important for us to be vocal and present during this time. We wanted to continue with our program in any way that we could.”

They hosted a Skype meeting the previous Monday and determined the most suitable way to safely continue would be over social media.“We wanted to encourage people to stay at home and provide a little bit of lightheartedness at the same time. So, we made a plan to release positive videos about our own experiences in self-isolation.

We also asked our candidates to make short videos introducing themselves, as a way for them to interact with the community and continue with their candidacy safely. We hope that we’re providing a bit of levity with our online presence.”

Karina Zhou also brought into light the many other initiatives they had come up with. “We want to reach out to the seniors in White Rock, and one of the ways we discussed is by baking personalized cookies for them.”

Through social media, the team is making sure “our local businesses are still supported and those who are in need can be heard.” They support local businesses by sharing their announcements and news.

“We inform the community of businesses that are still open and ways we can still contribute. For instance online delivery.” Through these actions, the youth of today demonstrate that even the smallest of gestures can amount to positivity in these strenuous times.

However, for those who are not part of such organizations, they can still contribute to flattening this malicious curve. Practicing basic hygiene, social distancing, and following the advice of experts are a few such methods. As Jayden Les eloquently phrases this “stay inside, don’t touch your face, wash your hands, self-quarantine […] and realize that you’re doing it for everyone and not just yourself.”

Please adhere to the regulations implemented by experts, so that we do not subject the vulnerable to extensive and unnecessary problems. We must forever thank those who are contributing more than just their valuable time, but their concern and spirit that keeps our community alive. From medical experts, and the grocery store workers, to the youth of today, you are causing a ripple effect of wonderful deeds.

“Right now, I just want to remind everyone in the community that we’ll get through this. We have to make the best use of our time, stay inside whenever possible, and [not] panic. Support each other by keeping communications open.

There are so many great and easy ways to keep in touch these days, so let’s use them! Self-isolation doesn’t mean total isolation. Now is a great time to utilize the technology at our fingertips, so we can talk to each other and interact with one another.” Ella Ramsay finds human beings to be “social by nature” and that it’s important to support one another and keep in contact safely.

Even as uncertainty continues to persist in our society, we must retain our sense of humanity. We mustn’t allow these difficult times to hinder our sense of community. For some, that is the only source of strength they can rely on.

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An Introductory History to Gut Microbiome Research



What is your gut flora?

The gut flora or gut microbiome is a collection of microorganisms that live inside the digestive tract of every person. These microorganisms are helpful in proper digestion. An imbalance can have the opposite effect bringing about a variety of issues relating to the irritability of the stomach.

What is gut microbiome research and how is it used?

What is it?

It is estimated that every person has just as many microorganisms living in their stomach as they do cells in the entire body!

A collection of different fungi, bacteria, and viruses make up the trillions of microorganisms in the gut. Thankfully, it is estimated that only 10-20% of these microorganisms are ever shared to another person, meaning that your microflora focuses more on helping or maintaining your own body, as opposed to fighting outside threats and illness.

The microorganisms living in the body are different for every person. The amount of each depends on the individuals’ diet and lifestyle, as well as the presence or absence of the microorganisms, which can affect someones’ appetite, weight, and even mood.


You are what you eat?

You’ve surely heard the expression before, but scientists are finding that this could be closer to the truth than we previously thought.

The gut microbiome changes “rapidly” with diet. A group of six scientists noted a clear difference with diet in their study. The test changed subjects that consumed a low fat plant-based diet, to a “western” high fat/high sugar diet. The results showed a shift in the structure of the microbiome, as well as, the metabolic pathways and expression.

In simple terms, a high fat/high sugar diet changed the gut microbiome entirely in one day!

Scientists from ‘Scientific American‘ confirmed these findings, showing a clear difference in the microbiome, the type of microorganisms present in the gut, and the genes that they were expressing. The scientists noted changes occurring as quickly as 3-4 days from a change in what someone ate.

What is a Healthy Gut?

A healthy gut is different for every person, and unfortunately what works for one person, may not be the best for another person.

Scientists are unable to say with certainty which is good and which is not, but they hypothesize that those that eat a healthier plant-based diet will have healthier gut biomes. Gut microbiome research has come a long way and scientists are able to say with certainty that the gut biome directly affects the GI tract of the person.

Symptoms of Irritable Bowel Symptom (IBS), which can affect as many as 10-20% of U.S. adults, have been seen as a byproduct of a changed microbiome. The scientists that are doing gut microbiome research want the public to understand that there are no connections to made yet. The science community is not saying that one diet is necessarily bad or good, just that they affect the gut in different ways.

As said before, every persons’ gut is different and the things they need change, which makes it difficult to say what works best for the gut universally. Your gut biome began to develop when you were born and changes every day with your food choices, lifestyle decisions, and stress levels too.

Gut Microbiome Research: Signs and Symptoms

What is gut health?

It’s hard to say what exactly gut health is, due to the changes every person has in their own gut microflora and the diet they adhere to. There are a few symptoms and byproducts that can be used as signs though.

An upset stomach with repeated feelings of bloating, heartburn or gas could be directly related to the gut biome and the difficulties that the gut is having processing the food.

Other signs are seen in unintentional weight fluctuations and sleep problems. A change in weight going up or down without a change in exercise could be the result of an imbalanced gut. The gut may be unable to process the nutrients, store fat and regulate blood sugars as needed.

Insomnia, poor sleep and constant fatigue can be related to gut issues. The body’s supply of serotonin is produced in the gut, and serotonin not only affects mood but also sleep. This means that gut damage or issues could be affecting your mood and sleep as well!

Finally, gut microbiome research has shown that an increase in skin conditions like eczema could be due to gut health! Gut health plays a role in constant inflammation in the body. This inflammation can even lead to additional autoimmune issues if left unresolved.

Not all is lost though! If you can lower stress levels and get enough sleep you are already on your way to repairing any gut issues you may have!

Can it be fixed?

Is there any way to fix this?

The evidence is available to show that the gut is highly responsive to change both good and bad. More fruit gives rise to different microorganisms than high sugar foods do.

The gut will only work as well as the foods it is given, but there are other things that help to make this process easier. There are even supplements that help with digestion. These supplements can help the gut in different ways.

Probiotics can be introduced to help with the digestive process. Digestive enzymes can be taken if the body is lagging behind in its’ natural production of enzymes too.

Along with probiotics and digestive enzymes, peppermint oil, Pepin and other supplements can also be used to get your gut operating at it’s most effective.

The Gut

The gut plays a bigger part in our lives than we thought possible before, but the evidence is clear, what we eat will affect us! It’s important to take care of yourself as it will make your mood better, help you get more restful sleep and make you more energized! Supplements can also be used to help boost the gut, but every person is different.

Gut microbiome research has come a long way, and proven that our gut microbiomes are changing every day… like the saying goes put good in, get good out, your gut included!

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How to Be More Charismatic: 4 Ways to Develop Yourself



Meeting new people is scary, and it’s natural to feel nervous. If you fear going out and talking to people, it’s possible you have a condition called social anxiety. But for most people, it doesn’t go that far.

We want to be liked, but we often fear that we’re annoying the people around us. That, in turn, just makes us more insecure. If you want to know how to be more charismatic, the first step is ditching the insecurity.

Confidence in yourself doesn’t mean you’re arrogant, but it does mean you accept the person you are. Keep reading for four tips on how to be more likable.

Be Interested

There’s a cliche that “Interesting people are interested.” That oversimplifies things a bit. Yet if you don’t know what to say in a social situation, start off by listening as much as possible.

How do you let people know you’re paying attention? Nodding along in agreement is one way to do this. But don’t nod so much that you sprain your neck.

Ditch the Phone

We’ve all been to parties where everyone sits on the couch and stares at their phones. But a party should not feel like the waiting room at your dentist’s office.

Yes, smartphones are cool. But checking your phone hundreds of times a day means you’re missing out on conversations.

Phones can act as a shield to keep us from feeling vulnerable. If possible, put your phone on silent before walking into a social situation.

If that’s not possible, at least limit how often you check it. Unless you get an urgent email or text message, once an hour is plenty.

Ask People Questions

You’ve been listening for a bit and are ready to speak up. But you’re not sure what to say.

Keep the focus on other people by asking them a question about what they just said. For instance, let’s say they mentioned a childhood in California. You can ask, “What part of California are you from?”

That’s an easy question that gives them an opening to discuss their life more. In turn, that makes them feel important.

What if you’re a girl wanting to flirt with a guy? This site has the best questions for catching a guy’s interest.

But don’t only ask questions. If you do that, you’ll start to sound like a game show host, or worse yet, a police interrogator.

Make (Some) Jokes About Yourself

Self-deprecation often helps put people at ease. But don’t go overboard with the jokes about yourself.

For instance, making a joke about the year you dropped out of college to try and make it as an actor in New York is fine. But saying, “I’m such an idiot. Someone should have thrown me into the Hudson River” is not.

You can admit you’re not perfect without acting like you hate yourself. People respond a lot better to the former than the latter.

Be More Charismatic

A few people seem like naturals, but they, too, had to learn how to be more charismatic.

Figuring out how to be more influential is a lengthy process. Give yourself some breathing room as you figure things out.

Want more tips on confidence? Bookmark our site for advice that will help you lead a bolder, better life.

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