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I just work out hard enough that, if I'm craving something, I eat it and know I'm going to burn it off the next day with extra intensity.
As an assistant, you are grinding it out and churning out work like there are not enough hours in the day, really. As a head coach, you are doing similar.
When younger, I was tall but very skinny. When I was 14, I grew and started gaining muscles. So I started doing sit-ups, abs work, press-ups, strengthening my core. I'd do 100-150 reps each day. I knew if my core was strong enough, I would get fewer muscle injuries.
The DSS offices are not given enough funding, their staff are poorly paid and are driven to distraction by the amount of work they have to do. There is frequent turnover of staff. Morale is extremely low. Working with desperate people all day is very dispiriting; their unhappiness rubs off on you.