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So… What Do You Do? – Part 2

So one aspect of moving to a new state, and working at a new job, is making new friends.

Fortunately for me, Massachusetts is a hot bed of strength and conditioning, as there are several handfuls of colleges, private schools, and travel teams of baseball, hockey, lacrosse, and many other sports as well. So, if I say I’m a strength coach, people usually don’t look at me like I have five heads.

Similar to my last post on this topic (So… What Do You Do?), I feel like discussing this subject is important, as this can serve to be a reference for why I do the things that I do, as it is still a very relevant topic, and I feel it is necessary to give an updated topic on what I do as a professional in this industry.

Being a strength coach brings about a sense of mystery to the general public. The profession is still in its infancy, and there are plenty of things to define as far as responsibilities go within the industry.

If I could succinctly define my immediate roles at Cressey Sports Performance, it is to be a presence both on and off the floor for athletes and clients in the form of providing guidance for their fitness and sporting endeavors.

I can’t make a final decision for you, and I can’t put food into your mouth to help you gain weight. I can however, provide guidance on how I believe to best achieve these goals.

For the fitness enthusiasts out there, I like to think of myself as a 90/10 : general/specific preparatory coach for baseball and other sports.

Let’s begin with who I coach.

Who Do You Coach?

Different members of several organizations come in to train at Cressey Sports Performance (Hudson, MA location).

CSP

On a day to day basis, I can work with a member of a professional baseball team, to a high school hockey player, to a multi-sport athlete who is in the beginnings of her softball pre-season, to an executive who is on her lunch break in the middle of the day. So to say I work with only baseball players is a bit of a misunderstanding.

And no, I don’t just train people from the Red Sox organization.

What Do You Do?

Similar to last time, I function within several titles:

  • Performance Coach
  • Assess People
  • Writing Programs

Performance Coach

I like to think of myself as a human performance coach, as the name athlete brings with it several different connotations, whether good or bad. All I know is that I’m not training dogs, or other animals (that is down the hall).

So when it comes to performance – whether you are aiming to simply improve how you function on a day to day basis, or you are aiming to hurdle a fastball from the mound to the plate at 95mph – I’m all about helping you get to your destination. And there are tons of ways to improve performance.

Starting At The End

So upon coming through to our facility, I automatically begin thinking about the end goal of why you are here.

I want to get you where you want to go.

If you are talking to me about beach body stuff, and you are a baseball player, we might need to reevaluate our expectations, as the actions for both will be different than anticipated.

Some smarter people will use the phrase, “Let’s begin at the end.”

This allows us to evaluate a few things:

  1. Timeline
  2. Logistics (travel time, food allocations, other coaches/PTs/etc guidelines)

What an 11 year old should expect out of training might (and should) be different than what a 21 year old who is now a free agent should expect from lifting with us at CSP.

Biomechanical (and neurological) movement patterns need to be developed and reinforced for the 11 year old, while the 21 year old might need to break some new habits, or work around a few non-contact injuries prior to starting his exercise program.

Fitness qualities of strength, speed, and power need to be developed based on the individual’s specific task, not to mention their physical age, training age, and where they want to end up.

Nutrition will lean more on the 21 year old’s independence and ability to cook, while the 11 year old might need more assistance from his elders and guardians/parents in order to facilitate a healthier lifestyle. This is not to mention that the 21 year old will probably encouraged to consume massive amounts of food in the off-season in order to put on weight (before potentially losing it while traveling in his in-season).

Psychologically the 21 year old might have tons of different logistics going on, and will need some guidance on how to overcome these obstacles going into his off-season into his pre-season. The 11 year old will hopefully have not as many obstacles to stress out about.

Assess People

If you’re in the fitness or strength & conditioning industry, this is one of the more “sexy” aspects of being a strength coach. Whether or not you believe in assessments, or whether or not you have the appropriate skill set to approach assessments in an intelligent manner, at some point you will have to admit that you can’t program your clients’ movements blind.

With respect to the integrity of the exercise program, everything comes from the assessment, and after determining where they want to go (ie starting at the end), the exercises will fall in to place for that individual.

Appreciating different ranges of motion, whether actively or passively, is something that can be immediately implemented and accounted for when developing an exercise program.

If you cannot get into certain positions due to joint mobility restrictions, I have to question how and what you are doing from an exercise programming point of view.

So, this is where assessments come into place. Now, I’m not saying you should go get the latest weekend certification, and away you go programming the latest fad of exercises to appease your client base.

I’m of the opinion that there should be an educational tool based off of anatomy and physiology, and a skill set of requisite movements should be adhered to for programming.

You can use the right tool, at the wrong time, and it will certainly be the wrong solution.

However, use the right tool, at the right time, and people will think you’re a magician.

This “magician” like quality often (but not always) involves having years of experience of assessing, and improving and refining your thought process.

Not every new piece of information should or has to be a mind-blowing piece of information.

Investigate claims, learn new ways to view a topic, and aim to refine your toolbox.

Writing Programs

Another way to put this is I take all of the above information (logistics, amount of days you have available to working with us/me, training age, assessment information, etc.) and put it into a working list of exercises aimed at improving various fitness and sporting qualities.

There is a reason for everything.

So whether or not you are experiencing symptoms of hip impingement in your lead leg as you pitch, or you have a lack of shoulder range of motion, there is, fortunately, a method to the madness.

And depending on your specific logistics and what kind of timeline we are dealing with, it’s my goal to pick away at what we need to work on to help improve your performance or desired goals.

Hint: There is more to personal success than the exercise selection on a piece of paper.
Hint: There is more to personal success than the exercise selection on a piece of paper.

If I had a philosophy of throwing things on a wall and seeing what sticks, I wouldn’t feel the need to track down specific items.

However, I’d like to think I’m holding myself to a higher standard, so I’d like to track down different fitness markers alongside all of your other numbers in the gym!

Monitoring Information

One item I’ve been incorporating more and more is monitoring various pieces of information. It is no longer imperative to only view the biomechanical model from an assessment point of view – there are multiple ways physiology can influence how we move on a biomechanical level.

While this endeavor is in its infancy, I’d like to think it will be worthwhile, as it is providing me with some immediate feedback on what is working for my athletes, along with what is not working for my athletes.

“Everyone enjoys talking about their success. No one wants to discuss what didn’t work.”

Some of the information just makes sense.

If you can’t pass an adequate looking overhead squat, then I’m thinking something will happen when you attempt to deadlift.

If you lack ankle mobility, I’m thinking there might be something holding you back when you attempt a stride out when you pitch.

However, some of the other information might require a bigger “lens” for me to view appropriately.

If someone has had braces for 5 years, has a heart rate of 65 bpm after sitting still for 5 minutes, and has sweatier hands than a 14 year old at his first school dance (aka me), then something might be up from a physiological, biomechanical, or neurological level. I’m not sure what, but something tells me this guy won’t be able to deadlift from the floor right out of the gates. I could be wrong though.

I had braces from the 4th grade to 9th grade. I was also very uncoordinated growing up.
I had braces from the 4th grade to 9th grade. I was also very uncoordinated growing up. I turned out alright.

Miscellaneous Stuff

So as you can see, there are lots of tangibles and intangibles when it comes to the title of a “strength coach.” Managing personalities and lifestyles is a great way to put it, and it is something that I do on top of attempting to maintain a lifestyle of my own.

Writing & Social Media

I’m also a blogger (you’re obviously reading this right now on my blog!), online writer and contributor for various publications (check out my Press page), along with hosting various videos on several different social media platforms.

YouTube

  Twitter @MiggsyBogues

 

Further, I’m also focused on developing my dance training company Enhance2Dance, training to compete in powerlifting, keep up with bboying moves every once in a while, alongside reading multiple books to stay on top of that competitive edge.  
 

So all in all, I’m busy to say the least! :)

As always,

Keep it funky.

MAsymbollogo

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Bodybuilding for Dancers

Should dancers utilize bodybuilding protocols to help with their dance?

Here is my answer:

No!No! Dancers should not be performing bodybuilding

routines to get better at dancing.

Black and white statements aside, it is interesting to see and interact with many dancers across many different genres. I’ve associated with classical, modern, jazz, and of course my own respective art, breakdancing, and I’ve asked many questions on how specific individuals go about their own training (outside of sessioning or practicing for their dance). The answers I’ve received range from big movements – squatting, deadlifting, pull-ups – to smaller, more isolated lifts that focus on specific body parts.

While I can appreciate both responses, I have to question if they are even utilizing correct technique when it comes to these movements. Sometimes, I hear about dancers getting hurt in the gym due to inadequate technique- which is the most far-removed place I would like for any dancer to get hurt if they aren’t dancing.

Push-Up E2D

Clearly not all bodybuilding routines are the same. Ideally, each “routine” would be specific to the individual. However, principles of increasing hypertrophy, reducing adipose tissue (fat), and slowly tapering your training to a lean physique by a specific competition date is DRASTICALLY different than the needs for bboying.

So why pursue these bodybuilding and aesthetic minded goals for dancing?

Benefits for Bodybuilding Routines

To not completely throw the bodybuilding routine idea out the window, there are some benefits drawn from the thought process of simply lifting for lifting’s sake:

  1. Restore blood flow to hypoxic muscle groups, which aids in recovery.
  2. Improve general strength and muscular size (hypertrophy) to major muscle groups.
  3. Depending on movements utilized, there can be cross training benefits for coordination and learning various movements.

In the grand scheme of things, I’m not merely interested in general “gains” specific to bodybuilding for dancers. I’m interested in what is optimal, along with a specific transfer to dancing.

Optimal Training

What are the standards I’m looking to set for optimal training with respect to dancing?

  1. Total Body Movement Patterns
  2. Develops rate of force development
  3. Transfer to task (dancing in this case)

Total Body Movement Patterns

For the past 3-4 years, I’ve been diving down this route of traditional lifting. I’ve engulfed myself in this world of lifting, and strength and conditioning, and I’ve even competed in powerlifting. I wanted to see what it meant to lift weights, and what kinds of useful things I can extricate for dancers everywhere.

With this in mind, I’m all about minimalism when it comes to lifting. Strength sports, powerlifting, and simply getting stronger all preach the basics, and making sure you do the basics very well, in order to get brutally strong.

Deadlift - Miguel 455

If you’re a dancer, no one rants and raves about their 60lb DB curls, or about how much they can barbell shrug, or how many times you can do a kipping pull up for that matter.

If the exercise isn’t transferring to the end goal of you getting better at dancing, I have to question its efficacy in your philosophy and program.

I’m looking to improve these general movements:

  1. Push
  2. Pull
  3. Hinge
  4. Squat
  5. Single Leg Variations
  6. Anti-Movements (Anti-Rotation, Extension, Flexion)

Why these movements? Well, I’ve also come under the influence that by utilizing these generalized movements in an exercise program, alternating loads and intensities, I will be able to have a greater influence on how the body can transfer towards a specific activity – in this case dancing.

While I can write another 2000 words about how general movement patterns can influence specific movements, I’ll just refer you to another article that I wrote on the subject matter HERE.

As you know, and even if you didn’t, the art of breakdancing has large implications for stabilization, large ranges of motion necessary for extreme movements (such as splits, airchairs, hollowbacks, etc), along with the ability to resist any unwanted movements, during powermoves at the very least. Without training a foundation, you may be leaving a large chunk of speed and power away from your dance, along with chances for other muscle groups to possible take the role of other stabilizers and movers.

Developing Rate of Force Development

Whenever I coach the above basic movement patterns for a beginner level athlete, I want to ensure I’m setting them up for the most success from a position point of view. This is where external cuing such as “Chest up!” and “Sit back!” will help to reinforce a specific mechanical position during any given exercise.

However, after the requisite technical positions are understood, then I will encourage that specific athlete to increase the speed with which they are moving. This is helpful, because once they can replicate the position over and over, it will help to increase neuromuscular contraction, increase power qualities for performance, along with increase total nervous system excitability.

Also, rate of force development is important, because it will differentiate whether or not you can “put” more force into the ground, in order to stand up with more weight in your hand, or jump to higher values.

This is especially important, because it is often the faster, more explosive athlete that will be able to out-hustle, and leave their opponents in the physical and metaphorical dust.

To transfer this discussion to dancing, if a dancer is slow with their movements, I have to question this dancer’s exercise program and specific technical skillset.

For more information on rate of force development, read this article by Kevin Neeld.

Further Reading

Transfer to Task

Specificity should be prioritized when it comes to technical movements such as those found in breakdancing. If your movement is not enhanced by that specific external exercise, I have to question its necessity in an exercise program.

You won’t get better at windmills by doing bicep curls. I have a lot of friends that do bicep curls, and they can’t dance for the life of them.

Funny enough, it is the combination of both movement patterns (point number one) along with rate of force development (point number two) that will help to determine if an exercise has transfer to a specific task.

Tweet: Utilize large motoric, movement patterns. Move with intent. Rest, eat, and repeat.

There are a few other variables of course, but for now this is all I’ll discuss.

Further Reading

What to Do Instead of Bodybuilding

Instead of doing body part splits, and isolated movement patterns, utilize large movement patterns, such as push-ups, squats, lunges, deadlifts, pull-ups/chin-ups, and rowing patterns, with a high enough frequency (times done per week) for not so many repetitions (nothing above 10, as technique may begin to slide away), but maintaining the integrity of the movement. I’m not looking to absolutely destroy your technique during the initial phases of a program – rather slow, graded exposure to appropriate movement patterns are crucial to improving.

Also, include anti-movement exercises, such as planks, side planks, stability ball planks, rollouts, chops and lifts.

Tweet: Aim for improving technique first, before adding external load. After standards are met aim to increase the speed with which you are moving.

A sample day for the beginning of a program for dancers:

Day 1

A1. DB Goblet Squat – 3×6
A2. Feet Elevated Push-Up – 3×10 (2 sec pause at bottom of movement)

B1. Kettlebell Deadlift – 3×10 (Shoes off)
B2. Side Plank – 3x15sec/side

C1. DB Goblet Reverse Lunge – 3×6/side
C2. Half Kneeling 1-Arm Cable Row – 3×10/side

With this day, you have squatting patterns, pushing patterns, anti-rotation and extension with the side plank, single leg movements with the lunge, and rowing movements with the cable row at the end.

I can make extrapolations for maintaining a single leg movement pattern for any dancer (as they toprock or do footwork, for example). Even for a squat or hip hinge, performing flipping variations will involve a rapid stretch of the soft tissue that is involved with explosive hips, along with allowing for the abdominal muscles to fire appropriately during any powermove or freeze transition.

If these qualities aren’t trained at the very least, what kind of training are you doing to help your dance?

—

While this isn’t the whole picture of what optimal looks like by any means, this is just one more step towards improving your dancing!

As always,

Keep it funky.

MAsymbollogo

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Charlie Weingroff’s Training = Rehab 2 Seminar [Recap]

There is a decent amount of information here. Further, I’d consider the following to be only a snapshot into what was divulged that weekend, along with being relatively random as it is a composite of my notes, memories, and pictures.

This blog post, while pseudo-permanent in nature, is merely my interpretation of the information CW provided, along with the understanding that each seminar will be slightly different. Take this with a grain of salt. Further, throughout this post, I have links to Charlie’s DVD Training Equals Rehab 2, in which I am an affiliate.

Firstly, the logistics of the seminar were handled amazingly well. Michael Ranfone and his staff at Ranfone Training Systems ran everything very smoothly. If you haven’t taken a course here, I recommend doing so immediately, because this is how seminars should be organized, planned, and run.

RTS

Moving on…

Charlie Weingroff is passionate, does his homework on the specific attendees that come into the seminar, along with understanding how to get his scientific justifications for what he does very quickly, while keeping the seminar itself upbeat.

If you don’t know who Charlie Weingroff is, you can read his “bio” here.

With this in mind, I’m of the belief that this seminar serves as two items:

  1. A sequel to the first DVD he had, Training=Rehab, and
  2. An updated view on his most recent work Training Equal Rehab 2.

Of course, you will have to attend his seminar to truly understand and digest the information that was presented. Simultaneously, I’m of the belief that I cannot fully iterate the depths of the information provided by Charlie during this weekend of events, as they weren’t merely just broad strokes of information – he went in, and he took us for a ride.

[Note: He is hosting another seminar in early 2015 at Drive 495.]

121px-Canada_Basketball.svgTaking a flashback in Tarantino-esque fashion, I met Charlie at his facility in NYC, Drive495, in early 2013. I had the opportunity to chat with him about his personal philosophy one-on-one, along with getting a tour of his facility.

However, after that meeting almost 1.5 years ago, CW is certainly in a different place professionally. He is now using his skillets and knowledge to help the Canada basketball team, along with accelerating sports performance in many other teams across the world, to my knowledge.

Training Equals Rehab 2 – Live Seminar

Many different items were discussed, and for me to disclose over 16 hours plus of information would be a disservice – however disclosing a few topics and glossing over the information provided is something that I can provide.

The first hour or so dissected CW’s personal philosophy of how to interpret information, how to apply ourselves within the fitness/S&C industry, along with the casual interjection of Transformers quotes.

“Learning [new information] is uncomfortable.”

The interpretation I received from this line is that the process of learning is going to be uncomfortable. Information received isn’t usually presented in a pretty linear line, where there is always new additional information being processed. The necessity for creating a filter for information is just as important as the need for understanding, interpreting, and then applying the newly discovered information in a systematic way.

And then of course, there is the process of “Did I do this correctly?” and “Can I improve upon my methods?”

One of the first discussions we dove into is the state of the industry, namely what are the subdivisions of the more commonly referred to “strength and conditioning coach?”

  • Movement Specialists
  • Recovery & Allostatic Specialists
  • Sports Scientists
  • Sport Specific Coaches

Movement Specialists

This can be allocated to the traditional strength and conditioning coaches position. Assessing whether or not your athletes or clients are ready for fitness and performance based goals is important. Coaching exercises from a general physical preparedness level is within the realm of this subset.

Recovery & Allostatic Specialists

If the human body is not ready to provide specific outputs necessary for fitness (life) or performance (S&C) purposes, what is preventing this from occurring?

This is where the question of “Are you overtraining, or simply under-recovering?” fits very nicely.

Instead of pressing on the gas, sometimes we need to remove the e-brake in order to move forward at a more rapid rate. Providing therapy in whatever format will allow recovery to occur, along with other methods that can be done by yourself (foam rolling, utilizing breathing, etc).

Physical therapists, manual therapists, and chiropractors fall into this category.

Sports Scientists

I’m of the belief that this will be the “next big thing” with respect to the shift in sports performance. If it isn’t already on your radar, let this be an informal announcement – interpreting data is important for advancing in the field of sports performance.

At the same time, this is admittedly my weakest area of information, as I simply don’t have a specific route to go towards with respect to learning information.

Start here for more reading.

Sport Specific Coaches

This role has been here for quite some time, and I’m of the opinion that the smartest sport coaches will do their best to listen to the above three coaches for increasing performance.

Without an appropriate movement foundation (movement specialist), how can you task an athlete to drive their knee higher when sprinting, if they lack the requisite joint mobility to move into more hip flexion?

“Getting lower” during skating likewise requires a neutral spine position on top of an adequate amount of hip extension and hip flexion – what do you do if your athlete is experiencing bilateral anterior hip issues?

Or what do you do if your OmegaWave scores (sport scientist interpreting data) are low due to going out on a Thursday night, you have practice Friday morning, and you have a game on a Sunday?

This thought process brings up several unique things to look at if you are a sport specific coach.

—-

Change is going to be uncomfortable. 

(Personal Note: Lifting weights is uncomfortable. Achieving physiological change is going to be uncomfortable.)

Selye’s model of adaptation involves adapting to stress.

Selye

[Photo Credit: strengthpowerspeed.com]

  • When discussing improving a certain quality, the idea of specific adaptations to an imposed demand should always be at the forefront of our [coaches, trainers, physical therapists] minds.
  • If change is not elicited, did we at the very least maintain the qualities [of fitness]?
  • “There’s an input… and an output.”
  • Joint position is a sensory input to the brain.
  • The output is whether or not the system (body) can put forth effort for performance based outcomes.
  • If there is a lack of proper joint position, there will likewise be an inadequate output for motoric performance, and lack of input for further motor acquisition.

—-

Attempting to achieve physiological change is uncomfortable. This is the body’s method of “learning,” as there are multiple avenues of providing opportunities to learn how to move.

Movement

Functional-Movement-ScreenI’ve always appreciated movement since I was a teenager learning to dance, but I always find the categorization and application of movement based principles to be fascinating. Charlie uses the FMS to primarily identify movement limitations for performance based goals. And he is brilliant at what he does.

Say what you want about the FMS (and/or SFMA), no system is going to be 100% perfect. If you take it for what it is, it is a useful tool used to extract neuromuscular and biomechanical limitations, with the aim for extracting joint positions based on a neurodevelopmental-minded philosophy..

[Interpreting] movement is [accessing] windows of opportunities. Neuroceptive input influences mobility of that specific movement pattern. If you lack the requisite input or movement, where will your window of opportunity go with respect to outputs of performance and physiological adaptations?

Output

Start with the finish. With this in mind, not only can you move and adapt to stressloads, but can you also provide the necessary outputs, whether it is power, strength, or energy system minded goals, in order to be successful?

Further, CW went into detail regarding various methods of achieving output for increases in performance, from energy system development, to positioning for human movement and the exercises that follows suit.

One thing that will always continue to intrigue me, as with many others who are more intelligent than myself, is the thought process that goes into detailing and discoursing movement.

Take the idea of “output” for example, with respects to speed of movement.

If you have a car, and you have a capacity for 200mph for its top speed, sometimes you might not be able to achieve that 200mph for various reasons – you’re going uphill, weather conditions, worn tires, etc.

Driving a Car

One thing that might be limiting us from achieving “top speed” is that the e-brake might be cranked on. So, let’s utilize reflexive movement patterns, and various mobility drills to take the e-brake off, instead of cranking endlessly on the gas pedal to gogogogogo.

This came across in an example that I’m already relatively familiar with – post-activation potentiation, in which you perform a heavily loaded movement pattern (back squat), and then a lighter movement (barbell squat jump, or bodyweight vertical jump) to potentiate the motor units to “light up” faster.

However, instead of pressing on the gas pedal with the weights, take the e-brake off by performing various rolling/crawling exercises or mobility-minded exercises, and then go back to the speed-strength oriented exercise.

Beautiful and simple.

Readiness

This is one aspect of the seminar that I was most intrigued by, for the simple fact that I have only a slight introduction towards this idea. [Kevin Neeld utilized a Grit Score with our athletes at Endeavor Sports Performance, along with utilizing heart rate monitoring for all conditioning.]

6007_JuiceDrop

I probably took 4-5 pages of full notes on this, for the mere fact that I needed to find resources to discover how to incorporate these items into my current practice.

The biggest takeaway I received from this is that utilizing only HRV is a detriment, as it provides only a small vision into what is the whole body. There is much more to “readiness” than simply just accessing the heart rate and its variability with rest and training.

—-

The above is simply a snippet of the information that was divulged from the mind of Charlie Weingroff. I highly recommend attending his upcoming seminar.

However, if you cannot attend his seminar for whatever reason, I recommend purchasing the DVD Training Equals Rehab 2: Lateralizations and Regressions.

The following is what I believe to be of entertainment value, along with notations, continuing education seminars/certifications, and links to other items to read if you feel inclined to do so.

Quotes from the Weekend

  • “You have to believe in something.”
  • [From my notes] “Believing in everything, and believing in nothing, is still believing in something.”
  • “BRING THE HEAT.”
  • “Egregious.”
  • “Can your joints load and adapt to stress?”
  • “Magic is being the smartest person in the room.”
  • “Or you could be a 110lb soaking wet breakdancer, jumping on one hand!” (speaking about me)
  • “I like the way you think. You done good, son.”
  • “Breathe. Squeeze.”
  • “You can take the blue pill, or the red pill…”
  • “What is the cost of doing business..?
  • “Everything matters, and everything is done for a reason.”
  • “The B Team team plays on Thursday.”
  • “#BestInTheWorld”
  • “You can look both ways before you cross a street, but this doesn’t guarantee you WON’T get mugged before you get to the end.”
  • “Be so good that people can’t ignore you!!”
  • “You don’t train mental toughness.”
  • “You cultivate mental toughness.”
  • “Read everything written by Pavel.”

Some Other Key Items You Probably Didn’t Know About Charlie (That I Didn’t Know)

  • CW can rap, and pretty damn well too, if you ask me.
  • Digital Underground is on the tip of his tongue at any moment.
  • He can speak Spanish. And fluently, if I may add.
  • CW has some really good impersonations up his sleeve. [I’d like to see a Christopher Walken one, however.]
  • He likes Redline.
  • Charlie is 5’4.5” (5 foot 4 and 1/2 inches) tall, and approximately 195-200lbs on any given day.
  • He can squat the house, and he is probably (definitely) stronger than many of you reading this. (I did know this.)
  • He doesn’t eat bread.

Certifications and Seminars to Look Towards

Terms and Books for Further Discovering/Reading

Charlie and I

Training Equals Rehab 2

As always,

Keep it funky.

MAsymbollogo