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Ways To Improve Heath And Lifestyle

By
Simran Bhola
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0
Illustration depicting a road traffic sign with a healthy lifestyle concept. Blue sky background.

“If you have health, you probably will be happy, and if you have health and happiness, you have the wealth you need, even if it is not all you want.” – Elbert Hubbard

 

What is the meaning of living a healthy lifestyle? It is a way of living that allows you to enjoy more aspects of your life in a more fulfilling way. Living a healthy lifestyle may mean something different from one person to the next. For some, health is defined by living a disease-free life. For others, healthy is being able to play with grandchildren or perhaps adhering to a weekly exercise schedule. Though the definition of healthy may differ between people, living a healthy lifestyle is a fundamental component to achieving your optimal mental and physical well-being.

Ways to improve health and lifestyle

1. Eat salad 

Salads composed from even a few ingredients make a nutrient-rich meal. The greens alone have calcium, iron, potassium and B vitamins. Many salad basics, including tomatoes, sweet peppers and the greens, are chock-full of antioxidants.

Image result for salad2. Deep breathe for at least 5 minutes

Deep breathing releases endorphins throughout the body. Endorphins are feel-good, natural painkillers created by our own bodies. When practicing deep breathing, the upward and downward movement of the diaphragm helps remove toxins from the organs, promoting better blood flow. Oxygen provides energy, which means that we are creating an increase in our energy level by breathing deeply.

Image result for deep breath3. Meditate

Meditation brings the brainwave pattern into an alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. It cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally shut down.

4. Drink more water

Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted. Water removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!

5. Don’t worry too much

Worry is never useful. When we find ourselves worrying, we should either act and not worry, or decide not to act and not worry. If we can act to avoid something bad, or reduce its chances of happening, then we should act and not worry. On the other hand, if we can’t control or influence what will happen, then worrying will cause us distress but not help us – we should not act and not worry.

Image result for worrying animated picture

 

5 Best Cafe Restaurants in Delhi

By
Simran Bhola
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0

The capital city, Delhi has a lot of amazing cafe restaurants where you can eat, chill and have fun. If you are a foodie and a fun lover, then you have definitely visited the right page!

List of 5 best cafe restaurants in Delhi

1. Hard Rock Cafe, Saket

Image result for hard rock cafe, saketHard Rock Cafe offers an amazing menu. The menu can be viewed on Zomato. Th cafe also has a stage for live perfomances. It is the fourth Hard Rock Cafe to open in India.It is a vibrant, upscale shopping and leisure destination.

LOCATION : DLF SAKET, NEW DELHI

2. Social, HKV

Social is the perfect place for people to have fun and unwind after a hectic day at work. The quality that Social has been offering is inconsistent. t’s an urban hangout that’s designed to take you offline while still keeping you connected. The extensive menu of Social offers a range of American and other Continental dishes along with an array of drinks and exotic cocktails.

LOCATION : Near Delhi Art Gallery, HKV, New Delhi

3. Out Of The Box, HKV

OTB stays true to its name and attempts some unconventional things — from a genre free music policy that  that plays rock, techno and Latino to a multi-cuisine menu spanning several countries. It has vibrant interiors, funky furniture and a cool ambience in its Khan Market outlet. This contrasts with the Hauz Khas Village which has a muted decor and a laid-back charms rock, techno and Latino to a multi-cuisine menu spanning several countries.

LOCATION: Hauz Khas village, New Delhi

4. Smokey’s Bar and Grill, GK 2

Image result for Smokey's Bar and Grill, GK 2It is a decent enough place to let your hair down with your gang and put away a few drinks together with some smoked treats.The staff is extremely friendly and are always a call away. They explain the dishes rather well, and are prompt with the service.

LOCATION: GK2, NEW COLONY

5. Zu Tisch, GK 1

Image result for zu tisch, gk1 dineout

 This fancy little spot in GK hosts open mic stand up comedy nights every Monday, with a mix of newbies as well as more seasoned comics taking the stage. They also host poetry slams and acoustic performances on other days.
LOCATION: GK1, NEW DELHI 

Effect of Technology on Retail sector

By
kellybrown
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1

Having several stores consisting of different products is much complicated and difficult for the customers to go into each store for getting the products. This has made the introduction of retail markets like supermarkets, bazars, hypermarkets etc. where most of the products can be brought in bulk quantity according to the need of the customers. With the introduction of the retail units, customers are finding it easy to shop and this made the owners to target a large number of customers in short span. Retail is one sector that keeps on changing according to the current trends. A recent trend in this sector is e – tailing, where customers can find the goods that are needed by them by sitting at their own place and can place an order online.

Retailer as game changer

With the increase in technology, all the major outlets are starting their own online websites to make the shopping more convenient to customers. This made the store operations to work more efficiently like adding smart shopping carts, mobile payments, kiosks etc. Customers are losing interest to shop physically as the shopping is available at finger tips and they don’t need any alternatives as it is most convenient. The only duty of the retailers is to make enough stock so that it meets the customer’s requirements. Websites like Urban Ladder provide the customer with their regular needs at the price that is much lesser than the physical shop and making the customer satisfaction to the fullest.

Tracking of customers

Previously it was difficult to track the customer’s needs and requirements as there is a large number of customers and it was semi – automated work. But now it is easy as everything is automated and the future estimates can be made easy. Using technology it is easy for the retailers to see what the customers are searching for, their requirements, needs, and wants. Individual along with group targeting is made easy with the online retailing compared to the traditional method. This makes the customer loyal to the firm and makes purchases in the future. Also, the cost associated with the maintenance of the online websites is less compared to the traditional stores.

See the world

Using the technology everyone can see what is happening in the world. They can know what can happen in the future by making future estimates. People can also buy products that are available at other places by placing an order online. The companies will deliver the products to the customers place. This is one of the sole reasons that made the companies do online business that makes them visible to the world. Even the customers are also benefited as they can also get the products from anywhere of their wish. The local companies can manufacture the similar products that are available at other places at a cost less than that of the competitors. Online shopping has the customers to compare the products in various sites both physical and online and go for them where they are available at low price with good quality which saves some money to the customers.  

5 Historical places one must visit in Delhi

By
Simran Bhola
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1

Delhi, being the capital city is a home to a lot of historical places.It is a massive metropolitan area in the country’s north.Delhi is more than just the capital and political epicenter of the country. One great love of the Mughals, this city blends modern with contemporary with surprising finesse. Art, culture, architecture,entertainment, fashion and, of course, politics—Delhi brings together all this and more. With an yearly footfall of crores of tourists that come lured by its charms, this city is a major attraction. Walking its dusty lanes is more like stepping inside the pages of a history book; do not miss.

List of 5 historical places one must visit in Delhi

1. Tughlaqabad

The Tughlaqabad Fort was built by the founder of the Tughlaq Dynasty, Ghiyas-ud-din-Tughlaq in 1321. Established as the fifth historic city, the fort was later abandoned in 1327. The fort is a gigantic stone structure, with walls that are 10-15 metres high. Crowning the walls are battlement parapets and bastions. The fort-city of Tughlaqabad was supposed to have as many as 52 gates, out of which only 13 remain now.

2. Jantar Mantar

Image result for jantar mantarJantar Mantar is a part of the modern city. Jantar mantar in Delhi is one of the five observatories built in 1724 by the Maharaja of Jaipur – Sawai Jai Singh II for the pursuit of scientific knowledge. A tour of Delhi would be incomplete without a look at this spectacular observatory that bears witness to the thirst for scientific knowledge in Indians from an early age.

3. Agrasen ki Baoli

 

Image result for agrasen ki baoliAgrasen ki Baoli, which is also known as Agar Sain ki Baoli or Ugrasen ki Baoli is a protected monument by  Archaeological Survey of India (ASI) under the Ancient Monuments and Archaeological Sites and Remains Act of 1958. This place gained even more popularity after the release of Aamir Khan’s PK as this historical place was featured in this movie.

4. Red Fort

n 1638 Shahjahan transferred his capital from Agra to Delhi and laid the foundations of Shahjahanabad, the seventh city of Delhi. It is enclosed by a rubble stone wall, with bastions, gates and wickets at intervals. Of its fourteen gates, the important ones are the Mori, Lahori, Ajmeri, Turkman, Kashmiri and Delhi gates, some of which have already been demolished. His famous citadel, the Lal-Qila, or the Red Fort, lying at the town’s northern end on the right bank or the Yamuna and south of Salimgarh, was begun in 1639 and completed after nine years. The Red Fort is different from the Agra fort and is better planned, because at its back lies the experience gained by Shahjahan at Agra, and because it was the work of one hand.

5. India Gate

India gate situated on the eastern side of Rajpath salutes the soldiers who sacrificed their lives during World War I. The India Gate permits the tourists to retrace the bravado of the Indian soldiers. The monument is now a major tourist spot in Delhi and a common picnic site for tourists and residents.The India gate was structured and designed by Edwin Lutyens in 1921.The foundation stone was laid by His Royal Highness – The Duke of Connaught. The India Gate was built to commemorate the British and Indian soldiers who died in the First World War and hundreds of soldiers who lost their lives in the Northwest Frontier, the Afghan war of 1919 and the Indo-Pak war in 1971.

Top 5 holiday destinations to visit during December

By
Simran Bhola
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0

Winters mean different to different people. For some, it’s the time of the year to set cozily around the fireplace with a hot cup of coffee while for others, it’s the time to visit places with family or friends.

List of 5 destinations to visit during December

1. Cairo, Egypt

Cairo is said to be one of the hottest places but is actually a really good place to visit during the month of December-January! While the days in these months are usually warm, the evenings are cool. Fortunately, it rarely rains at all in Cairo, so even though December is one of the wetter months, that means nothing and you are unlikely to see even a drop of rain. Hotel prices do reach their peak in Cairo starting late in December, so it’s best to go early in the month if possible.

2. Rio De Janeiro, Brazil

 

Another amazing month for weather in Brazil is December, although you can expect some short tropical rain storms a couple times each week, usually only an hour or so each time. It’s also getting warm enough that you are going to want a hotel with air conditioning to get to sleep at night, since it’ll be warm and muggy even in the wee hours. Mainly, December weather averages for Rio De Janeiro.

3. Phuket, Thailand

Phuket is one of the most popular vacation places. The weather averages for the month of December in Phuket. The average temperature remains a pleasant 27 degrees. The beaches at Kamala, Chalong etc. are amazing and attract a lot of tourists during this month.

4. Ho Chi Minh City, Vietnam

December is the first month of dry season as well as the best time to visit Ho Chi Minh City. While the north of Vietnam is experiencing the coldness of winter, this southern metropolis is still soaking in warm sunshine. Go spend your winter vacations here !

5. Boracay Island, Phillipines

Image result for boracay island philippinesThe traditional rainy season winds down in early December in Boracay, but even early in the month you are only likely to get a few quick showers each week. Typical of the Tropics, the rain often hits in the afternoon, and is over 30 minutes later, leaving behind yet another amazing sunset as the clouds slowly disappear.

What is the difference between Yoga and Power Yoga?

By
kellybrown
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0
power yoga

Yoga, derived from the Sanskrit word ‘yug’, is a disciplined technique to control the body and the mind to unify the soul and the spirit. It is an ancient Indian science of knowledge which has infinite potentials to unearth the human capabilities.

Traditional Yoga aims at attainment of one’s spiritual harmony by perfecting the art of proper mind-control and self-realization. Regular practicing of Yoga helps improve coordination, body reaction time and with sharp memories. It brings in the optimum level of energy needed by our body to assist in a balanced blood circulation through our body, helping us to be more proactive. It helps us to reach a state of mind where we can experience reality by engaging the whole universe as a part of us as the body, mind and soul unites. With proper breathing and meditation techniques, one can help relieve stress and can become more focus-oriented at work.

It teaches us to find harmony and peace of mind in a state of utter chaos, as it symbolizes the attainment of a healthy lifestyle through a sound mind. Physical, mental and spiritual well-being is becoming a recent trend in developed western countries, thus leading to the widespread popularity of Yoga worldwide. However, this version of fast-paced yoga exercises involved in western countries makes one sweat and helps build muscular strength and flexibility.

Power Yoga, as the name goes, is a dynamic and more versatile form of traditional Yoga. It is a faster form of Yoga and consists of intense motions by focusing more on strength and endurance rather than on mediation and yogic chanting. While traditional Yoga consists of a definite set of positions or ‘asanas’, it attempts to highlight every possible range of motions which stimulates the blood circulation and helps in regeneration.

What is the difference between Yoga and Power Yoga?It enhances our stamina, increases muscle flexibility and helps to focus better. It revitalizes the bodily functions and relieves us from tensions and stress. It augments in improving body postures and helps people with work-related fatigues and spinal problems. Besides that, it helps fight higher cholesterol levels and blood pressure issues. It increases the cardiovascular circulations and helps fight numerous health issues as well. It also helps treat insomnia in adults and is ideally beneficial for weight loss. The various positions or ‘asanas’ help improve one’s stamina, endurance, muscle flexibility and body balance, that helps prevent falls in old aged persons.

It is programmed to make you sweat; it is a vigorous and fast-paced form of traditional Yoga. It is another variant of ‘Ashtanga Yoga’ and follows certain set of ‘asanas’ and is closely linked with your breathing technique and the rigorous movements. It incorporates exercises and other poses which helps build the inner core and the back muscle stronger. Finding the perfect body balance and flexibility from the inner core is vital in this form of Yoga as one can attain high energy and spirit by increasing stamina and body health.

The benefits of Yoga are endless as it gives a sense of mental satisfaction with a purpose at hand. It is an important aspect in the fitness regime as one looks out for better results in a much lesser span of time. Muscle building in the gym could come at the cost of flexibility, but both could be simultaneously attained if they are followed strictly through systematic training modules like the one in Cult Bangalore. It changes your mental outlook and physical awareness by preparing the body, mind and soul for a perfect amalgamation towards better health.

Spirituality – The Mystery of our existence

By
Simran Bhola
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0

“We have to walk by faith to possess all that is duly ours.”
― Lailah Gifty Ankita

Image result for quotes on the mystery of our existence

At one point or the other, we usually ask ourselves that who governs death. How does it get decided that when a person should die? We contemplate about it. We wonder and imagine what our cause of death in future will be. There is no surety of even a second, then why do we say, ‘I’ll do that work tomorrow?’ Who gives the right to decide that tomorrow will come or not? With this thought, we come face to face with the reality that the powers that conduct the affairs of life do not seem to be under the control of any human being. The days and nights pass by, whether we want them or not. There are the seasons of the year, over which we have no say whatsoever. The blowing of the winds, the rotation of planets, and the ways of nature seem to be totally unconcerned with our feelings, our emotions, our requirements and our needs, and our little joys and sorrows seem to be merely a meaningless phenomenon before these mighty operations. Why is it that some are born poor and some rich? Why is that some have disabilities and some do not? Why are we not all equal?  We have no say in all of these matters and many more.

There are innumerable facts which even science has not been able to explain. We consciously talk about hell and heaven. Do we know that they even exist or not? Again, no answer ! The distance to which the world extends is astounding. The mind cannot even imagine how vast the universe is. We cannot conceive the distance between one star and another, though they all appear to be studded like gems in the blue sky when looked at with our naked eyes. The vastness of space is incalculable. It’s just that there is too much mystery to be solved.

What is this hidden secret? Is there nothing in life other than what is visible to the eyes from the point of view of the common understanding of the generality of mankind? Life seems to be only what is seen by the eyes, heard with the ears and sensed in some way or other by the organs of this psychophysical composition. But man is superior, they say, to the animal in a special and significant endowment with which he is blessed by providence, nature, or whatever we may call it – that endowment being the capacity to study what is implied in the experiences through which he passes, rather than merely be satisfied with the experiences only.

The logical deduction which one can make from the presence of visible existence is the capacity of only the human species. There is a logic in the human understanding, though there is a different kind of instinctive deductive capacity even in animals and in subhuman species. The special endowment of man is what distinguishes him from merely the instinctive level of existence or the biological life of plants and the vegetable world. This endowment is the speciality of human nature. What is this speciality? It is the insight which one can have into what is hidden behind the visible manifestation of life rather than merely be satisfied with the sensible forms of life in general. The animal or the plant is admittedly satisfied with the reaction it sets up to the sensations evoked by the public life of the physical atmosphere of the world, but is man also satisfied in a similar manner? Evidently not. He has the capacity to logically argue the circumstances out and to dig up the hidden treasures of meaning latent within the visible manifestations of impulsion and activity.

The most astonishing is our own body All the systems in our body work restlessly all the time for us. No one can help us ever the way we help ourselves.  We breathe in and out. Like a bellows blowing in a goldsmith’s shop, pumping is going on inside our physical mechanism. Somebody is pushing the bellows in and out. The air is pumped out and is pumped in. How this continuous work is going on in the body we do not know because we are not doing it. We are not doing anything to contribute towards this breathing process. We cannot do any service to this essential performance in our own bodies. We cannot assist the heart in its own daily operations. We can rest when we are tired, but the heart cannot rest. It has not a single day’s leave from its performance. Right from the time we became living organisms, this centrality of operation began to work which became the heart, and no one has time even to think that there is a heart inside. We are busy people, and so busy that we cannot be aware that we have a heart, that it is working restlessly, indefatigably, without any contribution from our side, the so-called ‘we’ or ‘I’, as we refer to ourselves. In every stressful situation, we work our brain out. When no one helps, our brain does! Aren’t we so blessed to have a human life, a human body?

3 stationary items used by people of all ages

By
Simran Bhola
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0

All of us are fond of stationary. If you show a new notebook with brand new pristine pages, anyone can get attracted to it. We all are fond of stationary though the products become different with age. But here are 3 stationary items which are used by people of all ages:

Image result for written image of : 5 stationery items used by people of all agesList of 3 stationary items used by people of all ages:

1. Pen

From old aged men and women to a 5 year old child, pens are used by people of all ages. No matter how much new technology comes, pens are used and will always continue to get used. Lemony Snicket rightly said, “Anyone who thinks the pen is mightier than the sword has not been stabbed with both.”

Image result for quotes on pen

2. Notebook/notepad

From a small child to middle aged people to old aged people, everyone uses notebook. The purpose of usage might be different but they are used by people of all ages. John Crowley said, “Should he make a note? He felt for the smooth shape of his pen in his pocket. ‘Theme for a novel: The contrary pull … ” No. If this notion were real, he needn’t make a note. A notion on which a note had to be made would be stillborn anyway, his notebook was a parish register of such, born and dead on the same page. Let it live if it can.”

Image result for notebooks photos

3. Pencil

Children of small ages are usually teased by telling them that,” Oh! You write with a pencil, you are such a kid !” But the truth is that at pencils are not only used in junior schools but also in senior schools and offices as well. Shaun Hick said,“Pencil. Paper. Forget the world.”

Image result for pencil

Best shopping places in Delhi

By
Simran Bhola
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1

Want to shop a lot while spending less? Well, Delhi offers you that opportunity. Delhi has a lot of places where you can shop the best quality clothes/items at minimal prices. Here is a list of places in Delhi which will offer you plethora of options to shop from at the  minimum cost.

1. Sarojini Nagar Market 

All you have got to do here is – bargain. Bargain to the fullest and take the goods/clothes at the prices which you set. It is a place where you can get Zara, H&M and Mango apparels at 1/4th the cost. Not just clothes, you can get all the accessories too !

Nearest metro station – INA

Image result for sarojini nagar market

 

2. Janpath Market

Janpath has everything. From cotton wear, bags to exquisite jewelry, you can get anything and everything here. You may have to argue with the shopkeeper a little over the price though but overall, it’s a great market to shop clothes from.

Nearest metro station – Janpath (violet line)

 

3. Karol Bagh and Ghaffar Market 

From bags, shoes, watches to clothes, Karol Bagh and Ghaffar Market offer it all. You can get all kind of stuff together at one place. It is  diverse and exhaustive shopping destination.

Nearest metro station – Karol Bagh 

 

4. Chandni Chowk Market

If you want to shop traditional dresses like suits, sarees etc. then Chandni Chowk is the destination you are looking for. Chandni Chowk Market is diverse and has a lot of small as well big shops where you can shop from.

Nearest metro station – Chandni Chowk

 

5. Greater Kailash 1, M Block Market

Greater Kailash M Block Market has good variety of clothes and footwear. The prices are not so low as Sarojini Nagar and there is not much scope of bargaining. But you can get all the trendy clothes here. This market is best described for ‘style on budget’.

Nearest metro station – Kailash Colony

Happy shopping ! 🙂

Simple exercises to reduce belly fat

By
Simran Bhola
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0

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato

Who does not want a healthy life and a healthy body? Health is a dynamic process because it is always changing. We all have times of good health, times of sickness, and maybe even times of serious illness. As our lifestyles change, so does our level of health. With the growing love for junk food, more and more people are gaining belly fat. Belly fat has become a serious problem especially among the youth. More and more young men and women are running to gyms to stay fit and to reduce belly fat. But the real problem behind belly fat is junk food.

Here are five simple exercises to reduce belly fat and stay fit:

1 Bicycle Exercise 

Image result for bicycle exercises

This exercise is one of the simplest and the most effective exercise to reduce belly fat. Instructions to do this exercise are :

  • Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.
  • Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.

2. Crunches

Image result for crunches images

Crunches chiefly serve to tone, define and strengthen the abdominal  or “core” muscles. As a core-training exercise, crunches help improve your balance by strengthening your abdominal muscles. Instructions:

  • Begin by laying on your back over a mat or other comfortable material/floor. Bend knees to 90 degrees. Place feet flat on ground. Legs should be bent in straight line (no flaring out). Cross arms across chest.
  • Begin by contracting your abdominals first before any movement occurs. Do this by imagining sucking your belly button to your spine. This will engage all abdominals including transverse. Keeping your head and neck tall and in line with your body, “curl” as you trunk up. Be sure to rise until your lower back just begins to come off the ground.Do not recklessly thow your body up, use a slow controlled motion.

3. Lunge Twist

Image result for lunge twist images

The lunge is a great lower body exercise, it strengthens the glutes and legs and it improves the flexibility of the hips. Adding the twist to the movement forces you to engage your core and work on your abs and obliques at the same time. Instructions to perform :

  • Stand with feet about shoulder-width apart. Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. You may want to begin this exercise with no weight and build up your strength over time. Step forward with your left foot into a lunge position. Be sure to keep your knee over your left foot; don’t twist at the knee.
  • From your torso, twist your upper body to the left. Then, reach across your left side with your arms outstretched. (Think of pointing to the left from your belly button). Maintain a slow and controlled movement throughout the exercise. Slowly move your arms to center and step forward with the opposite foot and twist to the other side. Continue the movement for about ten steps. Complete 2 sets.

4. Rolling Plank Exercise

Image result for rolling plank images

The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance. Instructions to perform:

  • Get down on all fours with your palms flat, and hands directly under your shoulders (slightly wider than shoulder-width apart) just like doing a push-up.
  • Contract your abs, squeeze your glutes to keep your body up and prevent your lower body from dipping and sticking up. Keep your belly button pulled in.
  • Now from this position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your core, squeeze those glutes. Hold for 30-60 seconds. Rest and repeat the prescribed number of sets.

5. Captain’s Chair

Image result for captain's chair exercise images

The captain’s chair looks like a large chair with no seat. It has a padded backrest, padded horizontal supports for the arms and supports for your feet. Instructions to perform :

  • Stand on the captain’s chair to place your back flat on the pad, your forearms and elbows on the pads, and your hands lightly around the gripping handles. Once in position, lift your feet off of the stand and bring your legs together in front of you, keeping abs engaged.
  • EXHALE: Focus on engaging the abs as you bring your straight legs up in line with the hips. INHALE: Slowly lower both legs back down to complete one rep.
  • Keep your lower back flat–make sure it does not arch. Keep your head and neck relaxed into the support. Focus on using the abs, not just the upper body, to lift.
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