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Suggestions, Hacks, and Sensible Steps After Residing By a Pandemic

It’s been simply over one yr for the reason that CDC confirmed the primary case of COVID-19 in america. Twelve months of lockdowns, disrupted routines, and numerous hours of distant work and Zoom conferences have taken their toll on our particular person and collective well being. Many individuals have been remoted from their favourite train and dietary help communities, and have spent a lot time worrying concerning the day-to-day stress of life in a pandemic that they’ve misplaced the time and vitality to prioritize their very own psychological, bodily, and emotional wants.

Partially three of our collection about The Street Forward in 2021, we’ve received two of essentially the most wanted consultants in motion, diet, and adapting beneath stress to share recommendation and sensible steps for taking your life again. Adam Rosante, is a energy and diet coach, and Dr. Theresa Larson is a bodily therapist, fight veteran, and founding father of Motion Rx, a digital rehab middle and company wellness platform. Contributor Suzanne Krowiak spoke with them about shifting ahead within the months forward. The conversations have been edited for size and readability.

Adam Rosante headshot

First up is Rosante, one of many world’s premier energy and diet coaches. He trains A-list celebrities, leisure trade leaders, and athletes in-person and remotely from his studio on the east coast, and is the best-selling writer of The 30-Second Physique: Eat Clear, Practice Exhausting, Stay Soiled. Adam can be a Licensed Youth Train Specialist and Degree 3 Licensed Trauma Coach, and creator of Health club Class with Adam, a free on-line train program for youths. He additionally works to make wholesome meals accessible to youngsters by his not-for-profit group, Good Eats.

Suzanne Krowiak: There appears to be this sense within the tradition that everybody is shifting much less throughout COVID since so many individuals are working from dwelling. Do you assume we’re essentially utilizing our our bodies otherwise on account of the pandemic?

Adam Rosante: Doubtlessly, however it will depend on the person. I don’t know that I agree throughout the board with the concept that persons are shifting much less. Persons are nonetheless working at a desk. Whether or not that desk is in a company constructing or in a spare bed room that they’ve transformed into an workplace, they’re nonetheless sitting in a flexed hip place with their shoulders rounded ahead and their face in a display screen. And when you dwell wherever aside from a metropolis with mass transit, even earlier than COVID you had been going out of your mattress to your toilet to your kitchen to your automobile to your desk. The stroll might be occurring in very quick intervals between these geographical factors. I believe for individuals who dwell in city settings, their motion could have been compressed as a result of they’re not strolling to a subway or the workplace or a lunch spot. However I do know many, many company of us who don’t depart their desk for lunch. They order in and it’s very sedentary. I do know lots of people which might be really shifting extra now. They’ve gone from residing in a metropolis to residing in a extra pure atmosphere, and so they start every day with a stroll or hike. They’re making the most of the outside greater than they ever did earlier than. I do know that I actually am; typically I’m going on two or three hikes a day.

SK: How has that impacted your bodily and psychological well being?

AR: Completely outstanding. I believe being in and near nature is without doubt one of the most essential issues for human beings. There are far smarter individuals than I who’ve devoted their life’s work to proving the scientific advantages of being in nature, and a really fast Google search offers you loads of peer-reviewed research. It’s not a joke; it’s not placebo. There are actual modifications that occur within the mind and physique once you’re near nature. And on prime of that, you’re naturally getting extra motion by strolling round or mountain climbing.

SK: Is there any recurring bodily concern or grievance that you simply’ve heard out of your purchasers in the course of the pandemic?

AR: What I’m discovering greater than anything, whether or not it’s my purchasers or other people, is coping with the results of COVID cocktails. You understand how everyone talks about gaining the quarantine 15? A variety of that needed to do with wine. And it’s simply making a shift from being completely tucked in to being somewhat bit extra aware of the alternatives we’re making with the meals and liquids we’re placing into our physique.

SK: If somebody’s fighting the quarantine 15, or simply feeling the emotional weight of residing in a pandemic for the final yr, what’s the very first thing you advocate they do?

AR: Get clear on what you need. That comes first. You’re nothing with out readability. Shake it off, neglect concerning the previous, see the place you’re proper now, and sit with that. Take out a pen and paper and begin writing. Write about how you are feeling— the place it’s that you simply need to go and what do you need to obtain? How do you need to really feel in your physique? Are there any targets related to that? For those who sit and write for a whilst you’ll inevitably be capable to pick some issues which might be roughly targets. As a result of a aim is nothing greater than one thing you need that you simply don’t have already got. Pull these to the facet and make a plan to get there. Nothing is as highly effective as a private aim.

SK: Do you’ve got a go-to diet tip?

AR: I’d say that the one best factor anyone can do is drink extra water. I completely assure you nearly all of individuals studying this aren’t ingesting wherever close to sufficient water, and that’s an issue for a lot of causes. In case your tissues and organs aren’t sufficiently hydrated your metabolism gained’t work correctly, your muscle mass can’t contract correctly, and your mind’s not going to perform correctly. Fascia and tissue perform the way in which they’re purported to after they’re hydrated, and get gunked up after they’re not. I’ve had purchasers who began to really feel worlds completely different simply from growing their water consumption. Psychological readability improves, sleep improves, the way in which they transfer improves. Every part improves.

SK: How a lot water do you advocate each day?

AR: Half your physique weight in ounces is the best factor. Simply take your physique weight, minimize that quantity in half, and drink that many ounces each day. Purchase your self a pleasant wanting refillable water bottle as an alternative of making an attempt to trace how a lot you drink from random vessels all through the day. Most refillable water bottles will inform you what number of ounces they maintain, but when they don’t, simply use your kitchen measuring cup to fill it up. Then do some simple arithmetic to see what number of of these bottles you want to drink earlier than the top of the day. So for instance, when you weigh 200 kilos, you want to drink 100 ounces each day. In case your water bottle holds 20 ounces, you want to drink 5 of these earlier than the top of the day. And when you actually need to gamify it, throw 5 rubber bands on the bottle and pull a rubber band off each time you drain it. Your aim by the top of the day is to have zero bands on the bottle. It’s enjoyable as a result of it feels such as you’re enjoying a recreation and offers your mind somewhat hit of dopamine.

SK: Does it matter what time of day individuals drink the water?

AR: No. My greatest recommendation is to cease overthinking it. Folks need six tricks to good water consumption, however we’ve got to cease with that. Simply drink the water. It’s not sophisticated. You’re a human being with a superb mind in your head. You don’t want a handbook for the right way to drink sufficient water; you simply want somewhat steering from a science perspective about how a lot. However right here’s one factor that I’ll say— when you’re 200 kilos and at present ingesting one thing like half a glass of water each day, going from half a glass to 100 ounces is a quantum leap. And the entire psychological analysis— which matches my private expertise with a whole bunch of purchasers— tells you that the quickest option to fail is to tackle an excessive amount of too quickly. The important thing to lasting change is small steps taken each day. So when you’re at present ingesting mainly no water and your aim is 100 ounces, something greater than what you’re at present ingesting is an efficient begin. After which stage up from there. Possibly you set a aim to drink 20 ounces the primary week. Then 40 ounces in week two and 60 ounces week three. By your fourth week, you’re like, “hey, that is straightforward now. I’m 100 ounces a day with out blinking.” Simply make a plan for your self.

SK: If persons are fighting meals after a yr of lockdowns and need to take some motion to really feel higher about what they’re placing of their our bodies, what would you advocate?

AR: Begin by consuming extra inexperienced greens. Right here’s the true down and soiled of it— the best option to simplify it’s to assume in palm-sized parts. For those who’re a male by start, have two palm-sized parts of protein at every meal, so mainly six servings per day. For veggies, eat six fist-sized parts all through the day. In the event that they’re inexperienced, you possibly can have extra. For those who’re a girl, identical actual precept, simply minimize it in half. And people might be eaten at any time, however the simplest way for a standard human being to do it’s to interrupt them into three meals— breakfast, lunch, and dinner.

SK: Do you’ve got a favourite protein?

AR: I don’t essentially have a constant go-to . . . . However I find it irresistible all. I really like steak, love hen, love fish. Your protein doesn’t want to return from an animal supply, it simply must be full and enough.

SK: As dangerous because the yr has been, what can we maintain from it? What do you hope individuals stroll away from this yr with?

AR: Hmm, that’s an awesome query. I’d say I hope with a deeper connection to themselves and the people who they love. If they’ve a household, with their household. However I hope that it gave them a chance to achieve readability on what was actually essential to them, what was really important, and what was actually simply superfluous. Right here’s the factor— every certainly one of us has the capability to alter in a state of ache and struggling, or in a state of pleasure and inspiration. So, given the choice, which might you select?

SK: Me?

AR: Yeah.

SK: Effectively, pleasure, however that’s exhausting. It’s connecting to intention, and making it a bodily, psychological, and emotional follow to be taught by pleasure as an alternative of ache, proper?

AR: Proper. However that’s the important thing. Every part is a mastering of your mentality. So if the one option to make a change was if issues had been going to shit, then each single one that has ever lived would have solely ever had made a change of their life when issues had been horrible. However that’s not the case. There are numerous numbers of people that have, at all ages and each circumstance— in states of pure pleasure— made even better optimistic modifications of their life. So it’s doable. You don’t want a disaster to have a optimistic final result; we simply occur to be residing by a very difficult time for lots of people. And so my hope is that it helps individuals make clear what’s essential to them and get some lightness of their coronary heart and lives. I do know that may be terribly tough once we’re dealing with a number of the challenges that so many individuals are proper now, however simply attempt to take a while to get quiet, be nonetheless, and take into consideration what you need your life to appear like. What does one good day appear like for you, from the time you get up within the morning to the time you tuck your self in at evening? Write about it till your forearm burns and your wrist cramps up. After which learn it and see how that makes you are feeling.

SK: What if it makes you are feeling overwhelmed?

AR: That’s completely superb, that’s regular. If everyone had the identical response to a factor, the world can be a really boring place. If it makes you are feeling overwhelmed, take a breath, decelerate, and understand that there’s nobody right here placing you on a recreation present to do that in 60 seconds or much less. These are the issues that you really want deep in your coronary heart. Can that be overwhelming? Sure. It could possibly be concern. “Yikes, issues haven’t labored out for me up to now and I’m afraid to confess that I need this as a result of I’m terrified I’m going to fail at it.” These emotions will nearly inevitably come up, particularly when you let your self dream as huge as it is best to. And massive is a relative time period. You don’t must dream that you really want a Ferrari. Possibly you do, and there’s nothing incorrect with that. However every individual has a model of an ideal life that’s uniquely their very own. Getting clear on it may really feel somewhat scary, however you’ve received to take {the handcuffs} off and dream huge. When you establish what you need and make a listing to attain it, that’s your marching plan. However you really need to do it. All the private improvement workout routines like visualization and meditation and written readability about targets are fantastic, however you continue to need to do it. A phrase that I exploit lots is “minimize the shit, and do the factor.” At a sure level, you’re practice wrecking your self. If one factor you picked off your record was to enhance your well being by ingesting extra water each day, cleansing up your weight loss program, or exercising thrice per week, you need to put it on the calendar and begin shifting. Reduce the shit and do the factor.

SK: Do you are feeling such as you’re a grasp of your mentality?

AR: Sure.

SK: Do you bear in mind the second the place you thought to your self “I really feel like I received this?”

AR: No, as a result of I work on it each day. I’ve been engaged on it each day for 20 years. There are occasions when it’s a lot more durable than others, however it’s a each day follow to be a grasp of your personal thoughts. There was no singular second the place I out of the blue felt like Neo within the Matrix, seeing by issues. That will occur for sages all through the centuries, however for most individuals it’s a course of, and it ebbs and flows. Is there one thing dragging you down? See what it’s and step away from it. That could be uncomfortable. However if you wish to really feel higher and dwell higher, it’s an essential a part of the method.

SK: It’s an excellent reminder as a result of after a tricky yr like this individuals persuade themselves they don’t have the talents to really feel or dwell higher of their our bodies. It may well appear like climbing a steep mountain as an alternative of taking small, intentional steps.

AR: 100%. It appears like climbing Mt. Kilimanjaro, and that’s daunting, particularly for anyone who’s by no means climbed a mountain earlier than. “How am I going to try this? Are you kidding me? No.” However in case you have a very nice information, whether or not it’s the targets you wrote on the web page, a coach you’re employed with, or a program you joined, you possibly can glean knowledge from that and deal with it as your information. Take a few little steps. “We’re simply going to go 15 toes, after which we’re going to seize a seat and hang around for somewhat bit. After which we’ll go for an additional 30 toes. Little by little.” And earlier than you understand it, you and your information are standing on the summit overlooking this grand vista. That’s how issues are finished.

Adam’s tricks to jump-start your well being targets in the present day:

Get recipes for his free, seven-day inexperienced smoothie problem. “It’s not a cleanse or quick. Simply swap your present breakfast for a nutrient-dense smoothie. What usually occurs is it creates a halo impact over the remainder of the day. Possibly you’ll need to have one thing more healthy for lunch and dinner. And perhaps not, however at the least you packed a world of vitamins right into a glass within the morning.”

Observe him on Instagram, the place he posts diet and motion suggestions, together with ten-minute exercises you are able to do at dwelling with minimal or no tools obligatory.


Dr. Theresa Larson Headshot

Dr. Theresa Larson is a bodily therapist, former Marine Corps Engineer, fight veteran, and writer of Warrior: A Memoir. She’s the co-creator of Practical Coaching for Adaptive Athletes, a program for health trainers working with disabled or injured athletes, together with fight veterans injured within the line of obligation. Larson can be the co-creator of Motion Rx, which mixes the assets of a bodily remedy follow, digital rehab program, and company wellness platform that gives programming on all the pieces from lowering joint ache to emphasize administration.

Suzanne Krowiak: Adaptation is a recurring theme in your work and life. Are you able to discuss what that phrase means to you, particularly within the context of residing by a world pandemic?

Dr. Theresa Larson: Adapting, typically, means change. On a mobile stage, our physique is adapting on a regular basis to positions we maintain. For those who have a look at the 30,000 ft stage, the query turns into “Okay, how are all of us adapting to this present atmosphere?” The sooner we adapt, the happier and extra profitable we’ll be. Many people have been working from dwelling, and that’s a blended work/dwelling atmosphere, so how can we alter rapidly to achieve success? Corporations needed to adapt to maintain the lights on. I’ve needed to adapt my health and psychological well being practices to remain wholesome throughout this time. I consider I’m fairly good at that already, having gone from the Marine Corps to battle to graduate faculty to my bodily remedy profession. I really like determining my atmosphere on the fly, adapting and overcoming.

After which there’s adaptive coaching we do with people who’re briefly or completely injured. Individuals who have a mind harm, misplaced a limb, or are in a wheelchair. There are emotional issues that give you all of this. How do you adapt to this new regular?

SK: Are you able to speak concerning the idea of a “new regular,” and the way it may be understood in several circumstances?

TL: A brand new regular for some Marines is getting a leg blown off in fight. Now they’ve a special leg and that’s their life now— their new regular. How can they optimize this new regular? As a result of persons are going to undergo extra in the event that they don’t adapt to a brand new regular. We see it all over the place.
“I want we had been out of the coronavirus pandemic.”
“I want I had the physique I had 10 years in the past.”
“I want I nonetheless may do the issues I used to do pre-injury.”
You may want for these issues, however it’s simply not so. What’s so is we’re in a pandemic. What’s so is that you simply’re in a wheelchair. What’s so is you’ve got a lacking leg, so let’s adapt to this new place we’re in and be the perfect we might be in it. We’re going to undergo extra once we don’t settle for it.

SK: What may that struggling appear like if we refuse to adapt to a brand new regular?

TL: The factor to know is you’re going to adapt anyway. Your physique will change on a mobile stage due to an harm, or no matter you’ve been by. However when you select to not embrace or optimize the change, you’ll be extra mentally fatigued. You gained’t be capable to cope as properly. You may begin doing numbing behaviors like watching lots of TV or spending all your time in your telephone, disconnected out of your family and friends. You could be offended on a regular basis. Bodily, you’ll begin to atrophy sooner. However when you say “Okay, I can adapt to what’s occurring now. I can determine the right way to earn a living from home, I can create boundaries within the blended work/dwelling atmosphere.” And also you’re not alone on this. Folks will help you. We will help you. I do know it’s exhausting. I’m telling you, I’ve actually struggled. However I’m utilizing all of the assets I can to make myself as wholesome as doable as a result of I do know my life and my household will profit from it.

SK: What would you say to of us who really feel like they’ve misplaced all management of their lives and well being within the final yr with all its challenges and uncertainty?

TL: We’ve much more management over our personal lives and well being than we predict. I’ve had some colleagues lose their gyms or lose their practices, and it sucks. It’s heartbreaking. The query turns into can we use our wounds as knowledge? What can we do with that vitality? The injuries of the heartbreak of the final yr—the lack of individuals, the accidents, the companies. There’s knowledge in these issues. It’s not straightforward. However the extra you possibly can flip it round and use that knowledge to maneuver ahead, the extra profitable you might be.

SK: You design wellness applications for firms and organizations everywhere in the nation. What are you listening to from them concerning the challenges their workers are dealing with on account of the pandemic?

TL: Persons are much more fatigued mentally and bodily as a result of the work atmosphere is so blended with the house atmosphere. They’re working in any respect hours, they’re on the telephone extra. They don’t know the right way to create boundaries. And persons are actually searching for methods to make health enjoyable and fast. They need ten minute exercises that permit them to get motion in between calls, or originally or finish of the workday. Issues they will do with their household. We’re additionally speaking much more about psychological well being by the bodily physique.

SK: What do you imply by that?

TL: We’re making an attempt to convey motion and mindfulness to the work-from-home atmosphere. Possibly it’s creating an area to follow mindfulness meditation, or simply be extra aware about the way in which you go about your day by setting boundaries and taking breaks. It may well make a giant distinction.

SK: Why is the mindfulness piece so essential to you?

TL: As a result of mindfulness has been a very essential a part of my very own therapeutic journey. I’ve struggled with psychological well being points, and to have the flexibility to physiologically create extra calm in my physique from doing mindfulness meditation has been large. And after I get triggered by one thing, I understand how to take motion breaks and what to do. It doesn’t need to be a exercise. However this stuff I’m educating have been very highly effective in my life, and I really like serving to individuals get wins in their very own environments proper now. Even one thing so simple as exhibiting them the right way to construct their very own ergonomically sound workspace from cardboard bins and books is basically run for me.

SK: Wait, so that you additionally assist individuals construct desks out of cardboard bins?

TL: Sure. I used to be a Marine Corps Engineer Officer and my job was blowing stuff up and constructing issues. Now, I assist individuals handle their work stations at dwelling. If you need to work at your espresso desk, let’s make your setup the perfect it may be to your neck and shoulders. Let’s get you in a greater place. I adapt the physique to the workstation, or the workstation to the physique, so individuals can align themselves in a method that their backbone is in an excellent place. That method they don’t have fixed aches and pains from wanting down an excessive amount of or rounding their decrease again for hours.

SK: What’s one factor individuals can do at dwelling to make their work setup higher for his or her our bodies?

TL: You recognize that music, Cease within the Identify of Love? After I train seminars, I inform individuals to place your arm out straight in entrance of you together with your hand up like they do within the video. That’s how far-off your pc display screen must be out of your face. When you’ve finished that, lengthen your hand and straighten it, and the place it lands is the place the middle of your monitor must be. So the pc is an arm’s size away, and excessive sufficient that once you lengthen your hand, you contact the middle of your monitor. That method your neck isn’t wanting up or down, you’re simply wanting straight forward. I even say that to my son when he’s watching his iPad. “Arm’s distance away, dude. Arm’s distance away.”

SK: What’s one factor individuals can do on days after they’re actually fighting the psychological fatigue you talked about earlier?

TL: My suggestion can be to have a break between calls, and when you don’t have that choice, take a name outdoors within the solar. Flip off the video when you’re doing Zoom so that you don’t have to have a look at your display screen. And you may point out it to the individuals who anticipate you to be on the decision. Say “I’m going to simply be on my telephone. I’ll be centered, I simply want to sit down outdoors and relaxation my eyes.”

SK: Any fast health tip for these working at dwelling? You talked about earlier that persons are searching for one thing they will try this’s enjoyable and doesn’t take lots of time.

TL: One suggestion I’ve is to do it originally or finish of your work day as a result of it may provide a pleasant transition between dwelling life and work life. For those who’re by your self, set a timer for ten minutes and decide two actions, one higher physique and one decrease physique. For higher physique you might do push-ups or crawl. For decrease physique you might do squats, or soar squats, or lunges. Something, actually. Simply decide an higher physique and decrease physique train, and add a fast run in between. I’ve little youngsters, so what it’d appear like in my family is I’ll do 10 squats, 10 push-ups, after which chase my son on his bike for 100 yards. I’ll come again and repeat the identical factor. And he likes to be a part of the chase, so perhaps he’ll soar off his bike and do squats with me, or perhaps not. Both method, I’m participating on this method for 10 minutes. It makes it straightforward and the time goes rapidly.

SK: Proper now we’re nonetheless coping with the implications of the pandemic everywhere in the world, however there are a number of vaccines accessible and persons are beginning to get their pictures. What does adaptation appear like throughout these in-between occasions, when there’s gentle on the finish of the tunnel, however it’s nonetheless fairly darkish for lots of parents?

TL: In these adaptation durations there’ll at all times be transitions. As a rustic, we’re transitioning now to extra distant work. The pandemic will finish in some unspecified time in the future, however it doesn’t matter what, there’ll at all times be distant work. And a few terrible issues have occurred. We’ve misplaced lots of lives. I believe it’s essential to be revolutionary on this interval and for individuals to show these wounds into one thing. As a result of even when the pandemic ends tomorrow, it’s going to take some time for all the pieces to return again. One of the best factor you are able to do is embrace the truth that it’s going to take a while, so what would you like your life to appear like proper now? You won’t land your dream job instantly or your organization could not come again in a single day. You may simply be sustaining for the second, however how are you going to make your instant life— yours and your loved ones’s—more healthy proper now? For those who can face up to this variation and be open, different alternatives may pop up that you may embrace in case your job or life isn’t working the way in which you thought it might. There are issues that you may management, so what are these issues? The fact is we’ve got this pandemic and we don’t when it’s going to finish. That’s the actual fact. How can we alter the story of our lives round it? After I boil it right down to what we actually do, it’s serving to individuals get extra related to the dear current. As a result of once you’re centered on the dear current, you need to transfer your physique. You need to be current with your loved ones. You’re simply there. And that brings extra happiness.

Dr. Larson’s suggestions for a greater work-from-home atmosphere:

Construct your personal cheap and ergonomic workspace. In this video, Dr. Larson provides step-by-step steering on making a desk that reduces discomfort and lowers your threat for continual systemic illness.

Learn the way mindfulness strategies can cut back stress and enhance efficiency. Take heed to this dialog between Dr. Larson and biofeedback therapist Jim Cahill about mindfulness and psychological resilience, and try this seminar motion and mindfulness from Dr. Larson and retired Navy SEAL commander Jon Macaskill.


Developing subsequent in our fourth and remaining article of The Street Forward collection, we’ll have a look at how the pandemic upended the group health trade, and the potential for a basic realignment in the way in which studios and gymnasiums do enterprise.

Erin Paruszewski is the founding father of Alkalign, a California-based boutique studio that was within the technique of a significant enlargement and franchise launch when COVID-19 hit. “After I began Alkalign, my mission was to assist as many individuals as I may really feel higher, and I believed the way in which to try this was to construct brick and mortar companies— to have these communities throughout,” says Paruszewski. “What I’ve come to appreciate is that I can nonetheless accomplish my mission, simply another way. I can doubtlessly attain many extra individuals just about. It took me some time to wrap my head round that, however as soon as I had a full-on pity get together originally of COVID and frolicked crying and saying ‘It’s by no means going to be the identical,’ I really understood it could possibly be higher.”

And what about group health instructors? What ought to they be ready for when issues open again as much as massive teams?

Tune Up Health co-founder Jill Miller has been considering lots about this query. “I’m going to be very conscious after I enter areas once more as a instructor that it might take some time for individuals to emerge and belief,” says Miller. “Some could concern massive teams, or being in shut proximity to others. After sixteen, seventeen, or extra months of not being round individuals, how will we’ve got tailored our concept of non-public area? In our group health world, we have to give permission to our college students to let their grief inform them, and assist them really feel nurtured and supported.”

Extra to return in Half 4…. For those who missed the final article in “The Street Forward” collection, The COVID Impact: How Pandemic Life Modified Our Brains and Breath, and What We Can Do To Remodel Our Psychological, Emotional, and Bodily Well being in 2021, we extremely advocate you give it a learn.

Grief, Hope, and New Beginnings in 2021: COVID Changed Our Collective Brains, Hearts, and Businesses. Now What? (Part One of Four-Part Series) Blog Part 1

BUTTON: Learn about Breath & Bliss Immersion





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