Trip facts
Trekking grade: Moderate
Trekking duration: 15 days
Trekking Region: Annapurna region
Trekking Destination: Annapurna Base Camp
Trek starts/ends: Kathmandu
Minimum altitude: 1350 meters, Kathmandu
Maximum altitude: 4,130M
Accommodation: three-star hotel in Kathmandu and Pokhara. Teahouse and lodge during the trek.
Meal: Breakfast, Lunch, and Dinner
Price: US$ 1150
Restricted area: None
Daily Short itinerary of Annapurna Base Camp Trek
Day 01: Arrival at Kathmandu
Day 02: Kathmandu city tour or free day
Day 03: Drive to Pokhara
Day 04: Drive to Nayapul and trek to Tikhedunga
Day 05: Trek to Ghorepani
Day 06: Hike up to Poon Hill (3210 meters), trek to Tadapani
Day 07: Trek to Chhorong
Day 08: Trek to Dovan
Day 09: Trek to Deurali
Day 10: Trek to Annapurna Base Camp
Day 11: Sunrise view and trek down to Bamboo (2,340 meters)
Day 12: Trek to Jhinu Danda
Day 13: Trek to Nayapul, drive to Pokhara
Day 14: drive back to Kathmandu, Farewell Dinner
Day 15: Departure
Detailed itinerary of Annapurna Base Camp Trek
Day 01: Arrival at Kathmandu
Welcome to Nepal, on your arrival at the Tribhuvan international airport, one of the Nepal hiking trek representatives will meet you and greet you in Nepalese style and drop you at your hotel. After enjoying the shower and taking some rest, you can go on to explore Thamel street if you have some extra time. Overnight at a three-star hotel, Thamel.
Included: 3-star hotel accommodation (Breakfast)
Day 02: City tour or free day
Today is your spare day, so you can spend this day exploring Kathmandu city and enjoy the small sightseeing tour around the valley. Kathmandu is the landmark of the many cultural heritage so it is also known as the City of the temple. You can explore many temples and stupas including Pashupatinath, Changu Narayan temple, Swyambhunath, and Boudhnath. You will also explore the city old palace complex including Kathmandu Durbar Square, Bhaktapur Durbar Square, Patan Durbar Square which is listed in the UNESCO world heritage sites. Collect the beautiful experience and view and return to your hotel. In the evening you can explore Thamel street and enjoy shopping. Overnight at Three-Star hotel, Kathmandu.
Included: 3-star hotel accommodation (Breakfast)
Day 03: Drive to Pokhara
On the third day of your trek, after having an early breakfast you will enjoy a beautiful drive to Pokhara of around 6-7 hours. If you have some extra time remaining then explore Pokhara city. Pokhara is also famously known as the Lake city of Nepal. You can enjoy the beautiful environment and astounding Fewa Lake. Overnight at Pokhara.
Included: Accommodation 2-Star Hotel (Breakfast)
Day 04: Drive to Nayapul and trek to Tikhedunga
After having a light breakfast, you will head to Nayapul. It is about a 2-3 hours drive from Nayapul. Nayapul is the gateway to the Annapurna Base Camp trek. After exploring and resting, you will again head to Tikhedunga crossing many wonders of nature, small rivers, gorges, small charming and scattered villages of Gurung and Magar community. After around 2 hours walk from Nayapul, you will reach Tikhedunga. You can take a rest and explore the village, and be familiar with their lifestyle. Overnight at Tikhedunga.
Included: Tea house accommodation with three times meal (Breakfast, Lunch, and Dinner)
Day 05: Trek to Ghorepani
After having a light breakfast, on the fifth day of your Annapurna Base Camp Trek, you will leave Tikhedunga and move ahead to reach Ghorepani. After around a 4-5 hours walk you will reach your today's destination, Ghorapani- the gateway to the Annapurna Region Trekking. Explore the village. Overnight at Ghorepani.
Included: Tea house accommodation with three times meal (Breakfast, Lunch, and Dinner)
Day 06: Hike up to Poon Hill (3210 meters), trek to Tadapani
On the 6th day, you will wake up early in the morning before the sunrise, have a light breakfast, and hike to Poon Hill. Poon Hill is the attractive viewpoint of the trek which offers you breathtaking views of snow-capped peaks including Annapurna vista, Himchuli, Nilgar, Mt Fishtail, and other surrounding peaks. You will enjoy the heart-touching views of the mountains when the first ray of the sun falls on those peaks. Collecting beautiful memories, you will again hike to Tadapani from Poon Hill. With the fresh and beautiful views of the mountains, you will move your step crossing the fresh and clean atmosphere environment, enjoy the wonder of nature. Around 2 hours walk you will reach Tadapani. Explore the village. Overnight at Tadapani.
Included: Tea house accommodation with three times meal (Breakfast, Lunch, and Dinner)
Day 07: Trek to Chhomrong
On the Seventh day of your trek, after having breakfast, you will leave Tadapani and move ahead to reach Chhomrong. On the way, you will enjoy the beautiful views of the Annapurna south, Himchuli, Mt Machhapuchhre, and Ganggapurns. You will also walk uphill and down the hill, crossing the dense forest to reach Chhomrong. Chhomrong is a very beautiful village located on the lap of the Annapurna Massive. Overnight in Chhomrong.
Included: Tea House accommodation with three times meal (Breakfast, Lunch, and Dinner)
Day 08: Trek to Dovan
On the eighth day of your Annapurna Base Camp Trek, after having a light breakfast, you will begin the trek with a walk downhill to Chhomrong Khola and cross the suspension bridge. Then you will climb uphill through the dense forest for around 2 hours to reach Sinuwa at 2324 meters. The trail from Sinuwa crosses the lush green vegetation of the bamboo and bloomed rhododendrons. With a maximum of 1 hour, 30 minutes walk you will reach Kuldhighar at 2498 meters. The 30 minutes downhill walk will bring you to the Bamboo (2340 meters). After around 1-hour walk crossing the beautiful forest, you will reach Dovan. Explore the village. Overnight at Dovan.
Included: Mountain accommodation with a meal ( Breakfast, Lunch, and Dinner)
Day 09: Trek to Deurali
On the ninth day of your trek, you will leave Dovan to pass through the bamboo forest. You will experience the cold environment during the walk through the dense forest, the forest opens up when you reach the hotels and you are out to the sun with the breathtaking views of the mountains and glacier rivers. Following the trail, you will enjoy the steep climb through the forest to reach the Hinku cave. From this point, you can see the closer views of the rivers and mountains before climbing Deurali. It takes you through the green vegetation, magnificent views of the mountains and other scattered valleys, and another wonder of nature including waterfalls and river views. Explore and stay overnight at Deurali.
Included: Tea house accommodation with a meal ( Breakfast, Lunch, and Dinner)
Day 10: Trek to Annapurna Base Camp
On the tenth day of your Annapurna base camp trek, you will start the trek with a gentle climb and hike to Machhapuchhre Base Camp. From Machhapuchhre Base Camp, you can get excellent views of Mt Machhapuchhre with the views of Mt Hiunchuli, Annapurna South, Annapurna I, Annapurna III, and Gangapurna which certainly is a rewarding experience. From the Machhapuchhre base Camp slowly the vegetation disappears to the Annapurna Base Camp. From here, you can enjoy the breathtaking views of the south face of the Annapurna Towering, Annapurna I, Himchuli, and other peaks. Overnight at Annapurna Base Camp.
Included: Tea house accommodation with a meal (Breakfast, Lunch, and Dinner)
Day 11: Sunrise view and trek down to Bamboo (2,340 meters)
Today you will wake up a little early to enjoy the sunrise views over the world's 10th highest mountain Mt Annapurna. After enjoying the fresh and beautiful environments you will retrace your step to Bamboo. You will walk downhill. The walk will not be so difficult. You will enjoy the diverse landscapes and walk through the dense bamboo forest to reach Bamboo.
Included: Tea house accommodation with Meal (Breakfast, Lunch, and Dinner)
Day 12: Trek to Jhinu Danda
The walk will be very beautiful and adventurous with walks up and down along the beautiful hills. At Jhinu danda you can enjoy the hot spring. Walk down around 25 minutes along the bank of the Modi Rivers to the hot spring. The environment of the Jhinu danda blows all your tiredness while doing the Annapurna Base Camp Trek. You can enjoy massage and spa in this place and explore the places around. Overnight at Jhinu Danda.
Included: Tea house accommodation with a meal (Breakfast, Lunch, and Dinner)
Day 13: Trek to Nayapul and drive to Pokhara
After enjoying the fresh and beautiful environment in Jhinu danda, you will descend back to Nayapul crossing the scattered village, rivers, and beautiful flora and fauna. This will be your final adventure walk in the Annapurna base camp trek. After enjoying a short rest and having lunch in Nayapul, you will return to Pokhara city. After reaching Pokhara, you can enjoy and explore this beautiful city in the evening or at night. Overnight at Pokhara.
Included: 2-start hotel Accommodation with a meal (Breakfast)
Day 14: Drive back to Kathmandu, Farewell Dinner
After having a light breakfast, you will enjoy 6 hours drive to Kathmandu city from Pokhara. Once you reach Kathmandu you can take a rest and enjoy the shower. You can also explore the city for the last time. In the evening, the Nepal Hiking trek will host a dinner for the great success of the trek. overnight in a three-star hotel in Kathmandu.
Included: 3-Star hotel accommodation with a meal (Breakfast)
Day 15: Departure
Today is your final day in Kathmandu, you can explore Thamel street for the last time, buy souvenirs, and meet your close friends. Afterward, a Nepal hiking trek representative will drop you at the airport 3 hours early for your flight to bid farewell. Have a Safe Journey.
Highlights of Annapurna Base Camp Trek
- Walk through the green vegetation, dense forest, experience unique flora and fauna, and enjoy the wonders of nature.
- Explore Gurung and Magar village including Ghorepani, Dovan, Deurali, Chhomrong, and many other scattered and charming villages.
- Hike to the Poon Hill- the attractive viewpoint to enjoy the sunrise views over the Mt Annapurna, Machhapuchhre, Himchuli, and others.
- Majestic views of the snow-capped mountain including whole, Annapurna Massif, Machhapuchhre, Himchuli, and other surrounding peaks.
- Cross numerous perennial rivers and suspension bridges.
- Enjoy a glimpse of the rural Nepalese lifestyle.
- Machhapuchhre Base Camp.
- Annapurna Base Camp itself.
Best season to trek Annapurna Base Camp Trek
Annapurna Base Camp Trek in the Spring season
The spring season is the second popular trekking season in Nepal. The bloomed rhododendron and warmer weather bring more visitors during this time.
Early spring is a little challenging with average daytime temperature mid-low in the lower altitude. This makes the Annapurna Base Camp trekking a little pleasant.
But April is the best season to make the adventure walk to the Annapurna Base Camp for the crystal clear views and the fresh environment.
The average daytime temperature in the season in the lower altitude is around 10 degree Celsius whereas in the night are usually freezing.
Above 4000 meters, the weather during the night is still freezing in the morning and evening.
May is also one of the best months to trek in the Annapurna region and is a little warmer than April. During this season, you can enjoy the views of the snow-capped mountains from a lower altitude too. And at the higher altitude, you can enjoy the crystal clear views and enjoy the fresh mountain along with marvelous flora and fauna.
During May, the average daytime temperature is around 20 degrees Celsius whereas at the night time the temperature falls to around 5 degrees Celsius. At the high altitude, you will still experience freezing temperatures during the morning and evening.
The weather and climatic condition in the Annapurna region are a little unpredictable in this season or the season can get uncomfortably hot and the climate might turn arid. Hence for doing the Annapurna Base Camp Trek in the Spring season, one must drink plenty of water.
Reasons to do Annapurna Base Camp Trek in the spring season:
Reasons to not do Annapurna Base Camp Trek in the spring season:
- Trekkers can feel hot and get sweat in the lower altitude
- Views of the mountains can be distracted by the afternoon clouds in this season
Annapurna Base Camp Trek in Monsoon season
The monsoon season is also known as the summer season and is the rainy season in Nepal. At this time, the temperature increases in the daytime.
Generally, the mountain region is cloudy and the lower altitude of the Annapurna region is a little muddy. But it does not mean that you cannot enjoy the glory of the mountain region. This season clears all the pollutants and dust of the environment and offers fresh green environment views.
The good side of trekking in the Monsoon Season is that it won't rain every day or it won't rain on a long day. So you need to prepared for the rain and dress accordingly.
If the trail doesn't get disturbed by the rain then you can go for Annapurna Base Camp Trek with no doubt.
The main advantage of Annapurna Base Camp Trek in the Monsoon season is that the rain wipes away the pollution and makes the environment dust-free offering the best green landscape views.
You can still enjoy the world heritage sites and old Buddhist monasteries. You can also interact with the local people and experience their unique lifestyle, culture, and tradition.
The trekking trail is less crowded and you will meet only a few trekkers on the route. This is beneficial for those who like peace and lesser crowds. And it is one of the reasons that make the Annapurna Base Camp trek lovelier.
Reasons to do Annapurna Base Camp Trek in the Monsoon season are:
Reasons to not do Annapurna Base Camp trek in the Monsoon season are:
- The monsoon season in Nepal leads to wet and humid weather conditions
- Normally the trekking trail is muddy and slippery
- Leeches may disturb your adventure trek in Monsoon
Annapurna Base Camp Trek in Autumn season
The Autumn season is considered the peak season to trek in Nepal. Normally many trekkers trek in this season to enjoy the wonders of nature and experience a clean and fresh environment.
Normally autumn season comes after the monsoon season. The monsoon season clears all the dust and pollutants and offers clean atmospheric environments. At this time the temperature is mild to warm on days and cold at night.
The average daytime temperature is around 15-degree Celsius and nighttime temperature is below the freezing point at the lower altitude.
However in the higher altitude the average nighttime temperature drop below freezing.
Trekking in this season offers crystal clear views of the mountains. You will receive less rain. You can enjoy the fresh environment with beautiful mountain flora and fauna, experience the local's lifestyle, culture, and tradition.
Trekking in the autumn season also offers you a great opportunity to explore the cultural program and festival which usually falls in this season.
The skies are very clear it means you can enjoy the stunning views of the mountains from the lower altitude and also can enjoy the closet views of the snow-capped mountains at the higher altitude.
In December, the evening gets quite cool quickly and you will experience very cold nights in this season. So you should pack the clothes according to the climatic condition and should carry warm clothes while trekking to Annapurna Base Camp.
The Autumn season offers beautiful mountain scenery with crystal clear views thus this season is more crowded than the other seasons.
Reasons to do Annapurna Base Camp Trek in the Autumn season:
Reason to not do Annapurna Base Camp Trek in the Autumn season is:
- Beautiful environment with crowded trekkers and trekking trials.
Annapurna Base Camp Trek in the Winter season
The Winter season is the coldest in Nepal. Normally the average temperature in the daytime ranges from 9-12 degrees Celsius and in the night time the temperature drops to zero degrees Celsius at the lower altitude.
In the winter season, the morning is usually foggy but the afternoon is usually clear with occasional snowfall in the mountains. The high passes like Throng la Pass are usually blocked by the snow in this season.
However, the teahouses in the high altitude remain opened. So if you are planning to trek Annapurna Base Camp in the winter season then you will be served warm meals and good accommodation facilities.
The weather is a little stable and dry so you can enjoy the crystal clear views of the snow-capped mountains. You can see the bloomed rhododendrons and a clean and cool environment in this season.
The Winter season is the less crowded season. That means you can enjoy the peace trekking trails with fewer travelers. You can enjoy every walk of your journey. The teahouses will provide you basic accommodation with good services and facilities. You can experience the clean mountain views and experience the beautiful mountain flora and fauna.
The weather in the mountain region is a little stable.
Reasons to do Annapurna Base Camp Trek in winter season:
- You will see fewer visitors and a less crowded trail. That means you can enjoy the trek peacefully and beautifully.
- Trekking in this season you will get a good discount on your accommodation and food at a higher altitude too.
Reason to not do Annapurna Base Camp Trek in the winter season:
- Many routes and passes are blocked by a high level of snowfall. You will have to face many difficulties to succeed in the trek.
Annapurna Base Camp Trek difficulty
The major challenging and difficulties of the Annapurna Base Camp Trek is Altitude sickness.
Altitude sickness
Altitude sickness is also known as mountain sickness. These are some of the symptoms that can strike if you walk or hike at a high altitude too quickly.
The major symptoms of Altitude sickness are:
- Headache
- Vomiting
- Nausea
- Fatigue and loss of energy
- Loss of appetite
- Shortness of breath
- Dizziness
- Problems in sleeping
The preventative measures of altitude sickness
- Drink at least 4 to 5 liters of water per day.
- If possible, start walking from low altitudes to high altitudes instead of driving or flying. If you are driving or flying to an altitude above 10,000 feet, stay at your first stop for one day before going to the high altitude.
- Avoid tobacco, alcohol, and other drugs and sleeping pills while trekking.
- Always move to a lower altitude if you find the symptoms of altitude sickness
- While at the high altitude, eat only a balanced diet that includes more than 70% carbohydrates.
- Get information about the early signs and symptoms of altitude sickness and take the action to prevent it from getting worse.
Basic equipment for Annapurna Base Camp Trek
It is very essential to carry required goods and equipment while trekking in the Annapurna region. The basic equipment and correct goods are very important for the beautiful and safe Annapurna Base Camp Trek.
Due to the geographical variation in Nepal, most of the adventure trekking starts from the lower altitude with a stable and moderate temperature to the higher altitude in the extreme cold temperature. So it is very essential to carry the right clothes so that you can change your dresses according to the change in the climate and temperature.
Right packing of goods and equipment is very essential for the Annapurna Base Camp Trek. Sometimes packing too much and too little can also disturb your adventure trip so you need to know how much is too much and how much is too little. Also, keep in mind how long you are going to trek. The number of dresses you packed should depend on this too. So it means for the Annapurna Base camp Trek you need more clothes because it is a quite longer trek.
And also before packing the goods, first you should choose the best season to trek and consider your body temperature. Based on the geography and weather, you need to pack goods for making your trek safer and easier.
Normally while trekking you should start your day by wearing a light tracksuit. On a sunny day, you will feel much more comfortable and relieved in a T-shirt. As you walk in the high altitude you may have to wear trek suits, down jackets, gloves, hats, and other warm clothes.
The basic equipment needed for the Annapurna Base Camp trekking is listed below. You can carry other goods according to individual interest and choice.
Traveling bags
- Duffer bags
- Day packs
- Ruck bags with waterproof covers
Clothing
Upper body
- T-shirts
- Thermal Vest
- Lightweight thermal tops
- Waterproof jackets
- Fleece Jackets or Pullover
- Women sports bra and Synthetic
Lower body
- Hiking sorts
- Fleece pants
- Waterproof shell pants
- Undergarments
- Lightweight walking pants
Footwear
- Inner socks
- Thick woolen socks
- Hiking boots
- Camp sandals
- Walking Poles
Handwear
- Lightweight fleece gloves
- Thick, heavyweight gloves
- Water/ windproof gloves
Heads
- Woolen Hats
- Sun Hats
- Sunglasses
- scarf
Sleeping accessories
- Sleeping bags
- Pillowcase and other night required accessories
Other personal equipment
- Sunscreen
- Waters bottles
- Water purifiers
- Head touch
- First Aids kid
- Hand sanitizers
- Towel
- Wet wipes
- Toiletries
The main attraction of Annapurna Base Camp Trek:
Annapurna Base Camp Trek is one of the popular trekking destinations in Nepal. Yearly many visitors enter Nepal to enjoy the mountain environment and experience the wonder of nature. The main attraction of the Annapurna Base Camp Trek is:
Mount Annapurna
Trekking in the Annapurna Region, Mt Annapurna is itself an attraction of the Annapurna Base Camp Trek. Mt Annapurna is the tenth highest mountain in the world having a height of 8091 meters. Trekking to its base camp will provide you with close views of these mountains. The destination to the base camp will offer you beautiful views of Mt Anapurna and its other neighboring peaks. The closet views of the Annapurna will blow all the challenges and difficulties you will face while trekking the Annapurna Base Camp trek.
Machhapuchre Base Camp
Machhapuchhre Base Camp is one of the major attraction places of the Annapurna Base Camp Trek which takes you to the base of Mt Machhapuchhree. Mt Machhapuchhre is the neighboring mountain of Mt Annapurna with a height of 6993 meters. This mountain is famous for its unique shape like a fishtail so it is often called the Mt Fishtail. The Machhapuchre best camp is also a popular trekking destination that offers gorgeous views of Mt Machhapuchhre. It also offers you breathtaking views of Annapurna South, Annapurna I, Annapurna II, and other surrounding peaks. The Annapurna Base Camp trekking goes crossing the Machhapuchre Base Camp so the Annapurna Base Camp Trek gives you the experience of the two base camp treks which make your trek more adventurous and enjoyable.
Base Camp
Annapurna Base Camp Trek is a hard one to miss. It is one of the popular trekking destinations and major attractions of the Annapurna region. At 4130 meters, the Mountains are surrounded by majestic beauty and the flow of trekkers is continuous. One gets to enjoy the views of Annapurna I (8091 meters) and its sister peaks- Annapurna South, Annapurna Fang, and Annapurna III. You will also enjoy the fantastic view of the Himchuli, Gangapurna, Khangsar Kang peaks, and the iconic peaks Mt Machhapuchhre which is also famously known as the Mt Fishtail.
The most traveled and favorite way to reach the Annapurna Base Camp is through the Machhapuchhre base camp route. Walk approximately 2-3 hours the next morning to reach Annapurna Base Camp to watch the sunrise over the Annapurna Mountain ranges. Annapurna Base Camp offers you a beautiful moment to explore many snow-capped peaks and the fresh environments.
Jhinu Danda
In this challenging and difficult trekking journey to the Annapurna Base Camp, there is a natural hot spring in the Jhinu danda which will provide you with a sort of relaxation to your body. It works magic on your tired legs trekking. Jhinu itself is a delightful small settlement on the top of the ridge along your descent from Chomrong with a couple of teahouses and shops. You can see three pools of varying temperature and a natural shower to wash off the sweat from the treks. The natural hot spring of the Jhinu danda has a lot of health benefits including a cure for different skin diseases. You will enjoy the fresh environment which will blow all your tiredness and body pain while doing the body massage or Spa.
A glimpse of rural Nepalese Lifestyle
On the journey to the Annapurna Base Camp, you will enjoy the cultural tour around local villages. You will see the Gurung and Magar people preserving and enjoying their ancient culture and tradition. Some famous villages that you will cross during the trek are Ghorepani, Chhomrong, Dovan, and so on. The traditional houses of the village carry unique culture. The museum, gompa, and temple will make your journey more interesting and exciting by explaining its history. You can also enjoy the warm hospitality, experience the remote lifestyle, enjoy the culture, program, and traditional cuisine while being in the village.
Ghorepani
Ghorepani is also one of the major attractions of the Annapurna base camp trek. This village is the gateway and the famous rest spot for trekkers trekking to the Annapurna region. With the dense settlement of the Gurung and Magar community, this village offers you breathtaking views of the world's iconic snow-capped mountains. You can enjoy local cultural programs, experience the remote lifestyle, and explore the Hindu temple of the village. The next morning you will hike to Poon Hill to enjoy a beautiful sunrise view over the beautiful mountains.
Poon Hill
On the way to the Annapurna Base Camp lies the most beautiful and popular destination- Poon Hill. Poon hill is an attractive viewpoint for enjoying the best views of the Himalayan ranges. This point is famous all over Nepal from where the beautiful sunrise and sunset are viewed. With a height of 3210 meters, the destination offers you stunning views of the beautiful mountains including Dhaulagiri 8167 meters, Manaslu 8163 meters, and the whole Annapurna, and makes your journey beautiful and enjoyable.
You can opt for Ghorepani Poonhill Trekking package for bettter experience!
Annapurna Conservation area
Annapurna conservation area is Nepal's largest protected area covering an area of 7629 meters in the Annapurna region of the Himalayas. This conservation area is one of the major attractions of the Annapurna region. This area ranges from 729 meters to the peaks of Mt Annapurna at 8091 meters. The conservation area extends across Lamjung, Kaski, Manang, Mustang, and Myagadi districts. This area is very rich in wildlife as some rare and endangered animals such as snow leopard, Musk deer, Himalayan Thar, snow leopard, blue Sheep, etc are found here. These animals can rarely be seen, so if you can see these animals, you can make your trek more exciting and beautiful.
Annapurna Base Camp Trek is the classic and quite off-beaten path in Nepal that takes you to the lap of the 10th highest mountain within fifteen days. The proper preparation and choice of the best season offer you a beautiful and comfortable trek to its base camp. By following the above article, you will not only enjoy this trip but you will also return with beautiful adventure experiences. Regardless of all the hardships, the Annapurna Base Camp Trek is worth it and the kind people you meet on the way make this trek even more special.
If you have any further queries regarding the trek then be sure to contact us or e-mail us: [email protected]
