Strength and Conditioning for Combat Athletes

There are a lot of individuals involved in combat sports who think that in order to get better at it, they just need to do more of the sport. In essence, this is correct. Working on sport specific technique is the best way to improve, but having a solid strength and conditioning program is equally important and should not be ignored. This aspect of training for competition is oftentimes what separates the good athletes from the great.

Two Brazilian Jiu Jitsu Athletes perform partner planks

Why is strength training so important for combat sports? Being technically skilled is great but if you don’t have a solid basis of strength, you will never reach your potential. If two guys weigh the same and have the same skill level who do you think will win- the stronger or weaker guy?Strength training makes you more powerful. Ask anyone in a combat sport if being explosive and powerful is an asset and no one will say “no”. 

Strength training decreases the risk of injury and combat sport athletes are prone to some of the worst injuries. The more durable you are as an athlete, the better you will be and the more likely you are to improve longevity and compete for a longer period of time. It will help build up areas that, if left untrained, would become plagued with injury: knees, necks, etc.

Conditioning should be based on the sport. For example, five minutes of rolling in Jiu Jitsu is comprised of quick bursts of action interspersed with periods of lower intensity. Your body must be able to handle five minutes of non-stop moving including bouts of high intensity action. Therefore, conditioning should mimic that. That’s why implements like prowlers and sandbags are great for combat athletes- they mimic conditioning against a heavy load (your opponent).

Strength training should mimic the sport as well. For our Jiu Jitsu athletes, we do a lot of grip work to enhance their grip on the gi, neck work to prevent injuries, and we work on hip strength since it’s crucial to a number of positions you could find yourself in. Training revolves around heavy squats, pulling, and pushing to get our athletes ready for the mats. 

Strength and conditioning training is not only crucial for stronger, more powerful, and healthier athletes but it’s also important that your strength and conditioning training is specific to your sport. If you are a combat athlete, your strength and conditioning program would look drastically different than that of a soccer or basketball player, but the most important thing is that you understand the importance of having one in the first place.

Friday Technique Video- How to set up bands

CORE Basics Part 1

WE strongly dislike the word "core" here at The Spot Athletics. The reason being many people don't understand what the core actually is. People just assume that it's the 6 pack. Well I hate to burst your bubble but it goes much deeper then that. While the "6-pack" muscles are apart of the core there are many other muscles working together to help support and engage movement of the torso and also keep the torso stable and fixed when our arms and legs are in motion.

There are a few distinct components involved with the core. The first is the inner core. You will find within the inner core the diaphragm, the pelvic floor, the multifidi and the transverse abdomens. These muscles will usually fire first in most movements to help create stability. So think of these four muscles as a rectangle with a ballon filling the inside of the rectangle. The diaphragm would sit on top of the rectangle and the muscles of the pelvic floor would sit on the bottom of the rectangle. The diaphragm works antagonistically with the muscles of the pelvic floor. So when the diaphragm contracts, moving towards the pelvic floor  this will then stabilize the top and bottom of the inner core.

So when we bring the diaphragm down towards the pelvic floor in our rectangle it pushes down on the ballon or our abdomen and it begins to become distended. This is what we call an increase in intra-abdominal pressure, which we need for bracing. So when you're at The Spot and we tell you big belly, in a round about way this is what we mean.

Now The transverses abdomens sits at the front of our abdomen and the multifidus sits at the back (along the spine). So when that balloon in our rectangle begins to get pushed down the only place for it to go if forward as it braces against the spine. Now yes there is more to it then this but in the most simplistic manner I think you get the idea.

                                                      My sweet drawing of the body!

Now a muscle that is typical overlooked in inner core is the QL muscle. QL is short for quadrates lumborum. Its a square muscle that sits in the lower back. It connects the last rid and upper four lumbar vertebrae to the iliac crest (Pelvis) Don't worry I'll draw another sweet drawing for you. Now this little guy is responsible for segmental stability of the spine, lateral flexion and anti lateral flexion. This muscle along with the contralateral (opposite side of the body) gluteus medius (fancy term for a butt muscle) are firing almost all day long to help our bodies maintain posture and gait especially when we are walking.

                                               My sweet drawing of the QL muscle!

Thats enough for today. Next week we will move our way out towards the outer core.

If you have any questions just ask. We are here for you.

Coach B

Don't Reduce Someone Else's Success.

If I hear someone say "Well, [insert fit person's name here] can afford a trainer and supplements," one more time, I am probably going to have to punch a wall. Yes, I am talking about people who reduce someone else's success by pointing out that they can "afford" it. In their minds, people who can afford a personal trainer, healthy food, and various other health related things have no excuse to not be in shape. This mentality reduces an extraordinary amount of hard work and dedication to dollars and cents, as if you can go to the store and buy a ripped body

When it comes to fitness, as with any goal, there is a certain level of investment needed for achievement. Sometimes that investment is monetary. In fact, if you look at anybody who has named fitness or performance as one of their goals, they have most likely spent money on a gym membership or on accessories, workout clothes, etc. It's just a fact of life. Am I saying that being fit or an athlete means you have to drain your whole paycheck on fancy gadgets, gourmet food, and supplements? Nope. In fact, you don't need any of that stuff. But when someone else has set a goal and aimed a significant amount of resources towards that goal, let's try to be positive about their success. Let's not soak ourselves in our own bitterness. Focus on YOUR life, what YOU can do to reach your goals, and what kinds of resources (time, money, mental) you can allocate to them.


Savannah Steamer, Intern

Motivation

Lately I have seen people being ok with mediocrity. Which if that is what you want then great be mediocre. Be like everybody else.

Sometime it's hard to get motivated to train or to do anything. It's easier to be lazy and just sit on the coach and watch the world turn. The body wants to be lazy. Honestly it is science. The body likes to maintain homeostasis. In other words it doesn't mind being weak. So it's up to your mind to get your body in check. Your mind is what is keeping you from the body that you want. Don't sit there everyday and watch motivational videos and listen to speeches of people motivating you. You don't need that, what you need is to set your mind right. You have ZERO excuses. And whatever you're about to say is just another lie you're telling yourself as to why you can't accomplish what you want.

We all have days where we don't want to train. Where we don't want to get up and go to the gym. Body feels tired and weak. When the body feels tired and weak go lift! Stop being afraid of overtraining. If your mind continuously tells the body that you're overtrained or that you need a deload your body will begin to believe it. Stop saying "well science says I need to deload every 4th week or I'll get weak and overtrained." Stop it. All you're doing is finding a fancy way to say you're lazy. Being lazy is being lazy. The body isn't weak and lazy it's your mind that is.

Get in the gym and get some blood pumping in the body. Once the blood starts pumping and the nervous system gets dialed in it will make you feel better. Human nature wants you and I to be lazy. To conform and be weak. To be mediocre. Don't be normal. If you get the mind right the body will follow. Your mind sets the standard for everything that you do.

What gets you motivated everyday? Let me know in the comments below!

Coach B

Aerobic & Anaerobic: Why You Should Care

Scouring the internet for an informative, yet somewhat comprehensible explanation of the terms “Aerobic” and “Anaerobic” is no easy task, yet they are basic topics in fitness that many people would do well to understand. You don’t have to understand the complex scientific reasoning to understand how they can both be beneficial to your overall wellness; you just need to understand that the body responds differently to various forms of exercise. This is a very, very basic explanation of two types of exercise.

From a denotative perspective, the words “Aerobic” and “Anaerobic” mean “living with oxygen” and ”living without oxygen”, respectively. This refers to how the body fuels the activity. It’s important to remember that it’s a balance, not a one-or-the-other type of relationship. Some activities that people consider aerobic have anaerobic qualities and vice versa. You don’t have to develop one capacity at the expense of the other and most activities are not wholly aerobic or anaerobic.

Activities such as jogging, elliptical, and cycling are often considered aerobic since the intensity rises slowly. You will usually see the cardio section at the gym jam-packed with exercisers because this type of exercise has numerous benefits. The wellness benefits associated with aerobic activity include: strengthening the lungs and heart, reducing blood pressure and stress, and reducing the risk for diabetes.

 On the other hand, anaerobic activity is often at a higher intensity and includes things such as sprinting, lifting weights, and doing circuits. One way to remember that anaerobic means without air, is to think about our natural instinct to hold our breath when exerting a force (timing your inhalations as you lift weights or sprinters who hold their breath as they wait for the gun to sound). In addition to the obvious performance benefits that one can get from this type of activity, it can help with building lean muscle (as opposed to burning fat) and increasing bone density. This type of exercise is usually noted for the significantly lower amount of time required to see benefits as opposed to aerobic exercise.

            Both anaerobic and aerobic activities have distinct benefits, yet it is important to evaluate your goals and incorporate them accordingly. There is not just one solution for every fitness goal.

Savannah Steamer, Intern

Odds and Ends for Experiencing the Arnold

This is just a short list of tips (some humorous) to keep in mind when visiting the Arnold Sports Festival here in Columbus, Ohio. This year was my first time attending and though it was fantastic experience, there were some things that I wish I would have known before going.

Do what I did. Ride the Bus. It will be the best $2 you ever spent.

Pick a few events to watch. Know where they are and what time they start. You don’t want to look back on this experience and think “Gee, I didn’t really see anything.”

The door guards get really pissed if you try to enter the expo through an exit, and vice versa. Read the signs!

  Do not, I repeat: do not wear a white shirt because you will inevitably ruin it by rubbing up against someone else’s spray tan.

If Darth Vader and Chewy are doing a fencing demonstration, you’d better be there!

 Giving high fives to random people is standard procedure.

  Don’t let the military guys talk you into doing pullups because I promise that a brown, leathery-skinned bodybuilder is going to do at least 30 pullups right after you finish.

If you do not feel like punching the new and improved innovative punching bag that an exhibitor is showing off, politely let him know and keep going. Don’t fall for peer pressure.

  Don’t stare. That’s all I need to say.

  Bring your own food. I took blueberries and chocolate covered almonds.

  If you plan on meeting some celebrities at the expo, know which booth they’ll be at, what times they’ll be there, where those booths are located on the map, and which path you’ll take to get to each destination. You can even make your own map with checkpoints with fancy stuff to make sure you see EVERYTHING.

No, you do not need another cinch bag.

  If you just ask, exhibitors will give you samples. Don’t be shy.

  Stop trying to find Arnold. He is far, far away in the VIP section.

Enjoy yourself. This is a networking experience for a lot of people, but it doesn’t have to be stressful. In fact, people watching can be pretty fun!

Savannah Steamer, Intern

Flexibility vs. Mobility

One thing that I feel could use some clarification is the difference between flexibility and mobility, since they are often used synonymously and their importance is frequently understated. All sports, whether individual or team sports, require some degree of both flexibility and mobility to be successful, since both are basic physical fitness elements. In fact, flexibility is often seen as a component of mobility, so it’s important to understand the difference between the two. 

Here are the definitions:

Flexibility: the ability to increase your range of motion through the passive stretching of a set of muscles

Mobility: the ability to move a joint through a range of motion in an active setting using the nervous system, the joint, ligaments near the joint, and muscles surrounding it.

As you can see, these are very different and it is important to be familiar with this because a lot of times, people try to fix what they perceive as a flexibility issue with more and more stretching, when in fact they have a mobility issue. More stretching will not fix a mobility issue and the flexibility of a muscle depends on the mobility of nearby joints. Also, the thing about flexibility is that after a stretching session, the muscle reverts back to its original state to some degree. Usually, athletes who participate in sports that require exceptional flexibility must warm up for 5-10 minutes to see that flexibility again.

Mobility, on the other hand, is based on many factors, one of them being the nervous system. If your body is not strong enough to achieve a certain position during a movement, your nervous system will not allow it to happen. For example, both gymnasts and kick boxers must be flexible, but mobility dictates whether or not that gymnast can do a split jump or if that kick boxer can kick his opponent’s head. It doesn’t matter if they can do passive splits all day long, if they don’t have good mobility, they will not be able to do the movement in an active setting, thus making that flexibility useless.

This is all very important because immobile joints affect nearby joints and it can be hard to pinpoint exactly where a problem may be. It’s not uncommon to see people remedying hip immobility with more hamstring stretching and then they’re wondering why their joints are screaming at them and they can’t get off the couch. So remember to implement some mobility work into your routine and to get some stretching done each day.

Savannah Steamer, Intern

Spot Athletics week in review video montage 3/10/2014

It has been a big week for The Spot Athletics.  Two athletes just committed to colleges, at both Ohio Dominican and Louisiana State University.  Another one of our athletes just won his 3rd middle school state wrestling championship, in a row, making him one on a short list of other to ever do that before.  The weather is starting to break, and our clients are working hard in anticipation.  Great work everybody! We're proud of your efforts!

Check out the week in review here!

Google Me!

Google Me!

   

Nic coaching the deadlift 

THE FACT IS every place: will tell you that they're the best;  that they're different(better) and that they will get you great results.  So as a person looking for a place to train I can understand how differentiating which facility is truly "the best" seems almost impossible.  The purpose of this blog is to educate you as to why you shouldn't listen to people when they say these things but look at what they have done instead.  

     GOOGLE ME!  It's such a simple and basic task.  Whenever I want to find out something about someone I just google them.  It doesn't give the whole picture, but it tells me enough to know if I need to look further.  When you Google our owner "JL Holdsworth, strength coach", you get pages upon pages of results for things he has done over the years as a strength coach.  Even when you Google our director of Strength & Conditioning Nic Bronkall, you get several pages of things he has done as a strength coach.  I could go on but the point is if you Google just our owner, no less our whole staff, you are going to get more results than you know what to do with in regards to strength and conditioning.  The reason is because we are the best, what we do is the next level of training, and our results are what set us apart.  This stuff isn't true because I say it, it's true because you can Google it.  

     GOOGLE THEM!  Although I don't worry myself about what our competition is doing, as I believe we have none, I do hear from clients what other facilities are saying and doing.  When I hear of one of these places claiming to know how to train athletes I start off by Googling the person in charge of the program.  The funny thing is I can only find results for their website, Facebook, twitter and Linked in accounts.  I can very rarely find anything that they have ever done in strength coaching or as a strength athlete themselves.  This boggles my mind because it seems so simple that a parent or potential client would Google the person in charge of a program but instead clients just take the persons word, on their website, that they know what they are doing.  If someone claims to have been in this field for 10 years and you can't find what  they have contributed to it by Googling them, you are not working with a quality strength coach.  

JL squatting w/chains

     Anyone can make a fancy website, anyone can say they are the best, anyone can say they get results, but not everyone can say: "GOOGLE ME to prove they are the best at what they do".  So next time a friend of yours says they have "the best" strength coach, have them Google it and then see if they still think their strength coach is the best.  I bet they will have a much different opinion.  

Top 10 articles for 2/19/2014

Whatever your training goal… lose fat, build muscle, competition, etc. - consistency is the key.
https://www.t-nation.com/training/9-tricks-for-consistent-workouts

Wanna build muscle and burn fat? Hill sprints.
http://breakingmuscle.com/running/hill-sprints-how-to-build-muscle-and-burn-fat

It is over halfway through February - where are you at with motivation and moving towards your goals?
http://www.t-nation.com/powerful-words/the-motivation-secret

How can we apply “olympics” to our own training?
http://breakingmuscle.com/sports/how-we-can-apply-the-olympics-to-our-own-training

Something to consider in understanding inflammation and healing for athletes.
http://www.drfranklipman.com

For the ladies - what is up with being bloated?
http://www.girlsgonestrong.com/digestion-why-am-i-still-so-bloated/

How to be happy, fulfilled and living life to the fullest.
http://jasonferruggia.com/67-tips-happiness-fulfillment-life/

Do you have the courage to follow your passion?
http://www.mindbodygreen.com/0-12663/why-following-your-passion-isnt-as-easy-as-it-looks-but-is-so-worth-it.html

So what motivates us to really stick to a project?
http://zenhabits.net/sticktuit/

If you want to be better at your sport, you need to do more than just your sport.
http://breakingmuscle.com/strength-conditioning/you-need-to-do-more-than-play-your-sport-to-be-better-at-your-sport

Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 2/10-2/16

It's been a big past few weeks at The Spot!  Athletes are starting to commit to colleges, our volleyball clubs are in full swing with club season, and our personal training and metcon clients are absolutely crushing it!  Check it out here and make sure you share with friends!

Strength vs. Power- Which do you need?

“Strength” and “power” are  words that like to get thrown around when it comes to sports and training. But what do they actually mean and how are they applicable to the athlete? Which one is more important? Many times those words are used interchangeably (wrong) and it’s important to differentiate between the two so you can understand what you need to train and how you need to successfully train for those goals. Let me break it down for you. To put it rather simply, strength is the amount of force your muscles can produce. Power is how quickly you can use strength. Think of a continuum with strength on one side, speed on the other, and power in the middle. Power is the athletic, beautiful love child of speed and strength.

Which is more important for the athlete? Both are. Power is the ability to skate fast, have a sweet vertical, or effectively move an opponent out of your way. Many athletes and their parents are always talking about how they need to work on their speed and power but think that strength training isn’t relevant since they don’t need to be “strong” for their given sport. For the sake of this piece, I’m going to ignore the plethora of reasons why strength training is important for every sport and focus on how it is applicable to a powerful athlete.

No one can deny that being “powerful” makes you a better athlete. The quicker you can use your strength, the better you will be as an athlete. However, the more force you can produce, the more powerful you will be. And how do you produce more force? By increasing your strength. I took logic in college, I’m good at deducing these things. Increasing your strength is not only relevant to lifting weights but makes you run faster, jump higher, throw farther, and push people around in contact sports. The ability to exert force, as quickly as you can, against an object (be it a shotput, the ground, or another person), will make you a better athlete. That means you need a combination of strength and speed to become powerful.

You can’t be powerful without a certain level of strength and you also can’t become a better athlete by only focusing on your speed work. As an athlete, you can’t ignore one facet of training and hope to excel as an athlete.

Now you, dear reader, know the difference between speed and power, how they relate to your training, and why you need both. Because knowledge is power!

-Coach Lily

Top 10 articles of the week for 2/12/14

Gotta have this first, because if you train at The Spot, then you have a right to know & understand what all the staff at The Spot understand and believe in …. which is why we are there to serve you.

http://articles.elitefts.com/business/paying-your-dues/

Are you training with a purpose - working hard and working smart?

http://articles.elitefts.com/training-articles/training-with-purpose-hard-work-smart-work-or-both/

The benefits of giving to others.

http://www.drfranklipman.com/5-health-benefits-of-giving-to-others/

You can defeat unhappiness.

http://www.dailycupofyoga.com/2014/01/15/defeating-unhappiness/

For the parents: fit kids are happier!!!

http://breakingmuscle.com/family-kids/fit-kids-are-happier-and-healthier

What do you “confess” or “state” about yourself?  Use words with power not demeaning negativity.

http://www.mindbodygreen.com/0-12488/5-words-you-should-remove-from-your-vocabulary.html?utm_campaign=recommendation&utm_medium=popular&utm_source=feature

Maybe you need to schedule being “unscheduled”.

http://www.gretchenrubin.com/happiness_project/2014/02/secret-of-adulthood-schedule-time-to-be-unscheduled/

You ever tried to quit a habit - give up an “addiction”?

http://zenhabits.net/quit/

For the ladies - so what is UP with the estrogen???

http://www.girlsgonestrong.com/estrogen-dominance-is-it-always-bad-part-1/

It’s time to have good posture.

http://breakingmuscle.com/strength-conditioning/how-to-unlock-your-athletic-potential-through-good-posture

Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 2/3-2/9

Another great week at The Spot Athletics!  Make sure you share with your friends, and keep checking back for more!

They Aren’t You, You Aren’t They

It often perplexes me when somebody compares my son to another child and uses that child to mark certain milestones and “norms”. As a mom, it can be irritating, because oftentimes that person does not know either children well enough to ascertain what’s normal and/or acceptable for my son. Then comes the overused chant: “All children are different”, blah, blah...

Though I am instinctively defensive of my son, I was never really the same way about myself until recently. I’d continuously compare other people’s achievements and lifestyles to my own and that would somehow affect how I set goals. But now, I really don’t believe that comparing oneself to another is useful at all. Of course, there are always exceptions and one example right off the bat is competitive athletes. Sorry, but kids who play sports will usually fall into this habit and compare themselves to others, whether they are trying to defend a first-string position or take a spot in an individual sport such as track or wrestling. But for things that aren’t competitive, why waste precious energy comparing yourself to someone else?

Successful people don’t compare themselves to other people, they focus on getting better. Once you’ve started chasing someone else’s achievements, you’ve already set a ceiling for yourself. Sure, I look to others for inspiration. I steal ideas and I think about what other people have been able to accomplish in the face of adversity. But I don’t compare myself to other people because it’s a toxic mentality that I’ve known all too well. Even in competitive sports, doing this can set you up for failure in the long run because if you are the “best” at your sport it won’t matter because the world in a huge, huge place. If you haven’t prepared your mind to set goals independently, when someone sets out to squash you, and DOES squash you, it will be difficult to recover.

Set quantifiable goals, so you can track who you were and who you want to be. Every day should be about getting better against who you were yesterday, not someone else. Look to those who are better than you as role models, not as competitors, because one day they might be able to help you out. And even though other people might compare you to someone else, don’t ever do it to yourself.

Savannah Steamer

Spot Athletics Intern

Friday technique video- the overhead press

Today, Spot Athletics coaches, JL and Zach explain how to properly overhead press out of the rack position.  This is a great movement for total overall body strength, and a great indicator of absolute strength.

Top 10 articles of the week 2/5/2014

Ever considered doing a powerlifting meet?  Here is why you might really want to consider one….and The Spot could help get you ready for one.
http://articles.elitefts.com/training-articles/powerlifting-articles/powerlifting-101-why-you-need-to-competenow/

For the ladies - Lift something heavy!
http://www.tonygentilcore.com/blog/hey-ladies-lift-something-heavy/

So - you wanna increase your squat?
http://bretcontreras.com/how-to-increase-your-squat/

Come on teens… Smoking… Really?
http://www.npr.org/blogs/health/2014/02/04/271117790/wanna-smoke-it-could-cost-you-a-tooth-the-fda-warns-teens

What is the deal with procrastination?
http://zenhabits.net/read-now

Great stretches coming up.
http://www.marksdailyapple.com/stretching-for-strength-5-flexibility-standards/#axzz2sMpa7XKU

6 tips to help you relax.
http://www.drfranklipman.com

How to defeat unhappiness.
http://www.dailycupofyoga.com/2014/01/15/defeating-unhappiness/

What does it mean to see “natural” on the side of food labels?
http://www.foodpolitics.com/2013/12/yes-one-more-post-on-the-meaning-of-natural/

Like Shakira would say “the hips have it”.
http://breakingmuscle.com/mobility-recovery/its-all-in-the-hip-5-steps-to-fixing-movement-dysfunction

Technique video: how to set up chains on bench and squat

JL gives you another tool in your toolbox to help you make gains in your training.  Here he explains how to set up chains to add accommodating resistance.

What to expect when you’re expecting... to be a strength and conditioning coach.

Ha. See what I did there?

 

Many people enter the world of strength and conditioning without knowing what to expect and then find out they’re not cut out for the job the hard way. Knowing what to expect can help weed out the weaklings. Here are a few things to know before you try your hand in the s&c world. If you want to do it, it’s the best job in the world. If you don’t, you will probably hate your life.

1. Your time is not your own: This is true whether you work in a private facility or not. People and teams reschedule, you need to write programs, you need to fix things around the gym. You never know what’s going to pop up early mornings, late nights, in the middle of the day, last minute. Whatever is written on your schedule, don’t assume that the rest of the time is free time because it’s probably not. This is great for people like me because now I have an excuse to not socialize and I can sit at home and eat oreos instead.

2. People will yell at you. You’re an intern for a reason. It means you don’t know much. You have a lot to learn. People will constantly be correcting you. Accepting criticism means getting better at things. If you didn’t want to get better at coaching you can go to 24 Hour Fitness and enjoy your name tag and bosu ball squats.

3. Just because you like lifting weights, it doesn’t mean you like coaching. Pumping iron recreationally (or even obsessively) does not mean you’re a good coach or you want to be a coach. Coaching is about the interactions you have with people and your ability to effectively communicate information, not the circumference of your biceps.

4. You won’t make great money (or any, to begin with). The majority of people who work in strength and conditioning don’t do it for the paycheck, long vacations, ability to sleep in, or ability to make their own schedule. But loving what you do day in and day out outweighs any of the other stuff. If you want to do it, you’ll make it happen. You’ll take an unpaid internship, move to undesirable locations, forego buying new things to pursue what you want to do. If you don’t want to work in the field, you’ll always be bemoaning the fact that you don’t have time or money to do other things.

 

 

In summation, working in strength and conditioning is kind of like having a baby (I assume). It has it’s drawbacks but if you want to do it, it is the best job in the world. Now back to my oreos.

 

Coach Lily