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Welcome to the Top Tier Lessons Blog

Where we delve into the various aspects of athletic training, and practical advice for parents and aspiring student athletes.

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After School Snacks to Fuel Young Athletes

After a long day of school kids usually are hungry for a snack that they can eat before they go to practice or to their other activities. In order to fuel kids to make sure that they have energy for practices they need to eat healthy balanced snacks beforehand that give them the energy they need. These meals should consist of a healthy carb, healthy fat, and some protein. In today’s blog post we will be looking at 3 healthy after school snacks that will fuel young athletes for after school practices.

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3 Tips to Ace Back to School as an Athlete

With the new school year approaching the amount of activities that young athletes are involved in are increasing. This change from summer to the school year can sometimes be jarring with the change in pace and amount of activities happening each day. This is especially true for young athletes who are juggling school, sports, and other activities. So here are 3 tips to start the school year off right and start habits that will be useful throughout the whole school year.

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Why is Stretching Before and After Exercising Important?

Stretching before and after exercise is key to preventing injuries and reducing soreness. Pre-workout stretching warms up muscles and improves flexibility, while post-workout stretching helps with recovery and minimizes muscle soreness. This blog post explores why stretching matters and offers examples of stretches for both before and after exercise.

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What are Plyometrics?

Plyometric training uses intense bursts of energy like jumping to increase strength and flexibility in your leg muscles. This is a great form of training for sports that do a lot of quick bursts of movements like volleyball or basketball. But is not a great form of training for beginners. In today’s blog post we will be looking deep into what plyometrics are, what sports they are useful for, and some plyometric drills.

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Water Safety for Kids

With summer in full swing many hot days are spent at the pool or at another body of water. Being in the water and near the water is a lot of fun but it also can be very dangerous for young kids, especially ones that are under 5. Knowing how to be safe around and in water is crucial to keep children safe and to prevent water emergencies like drowning. In today’s blog post we will be looking at different resources and safety tips to keep kids safe during the summer and whenever they are around water.

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What Should You Eat Before and After a Game?

Fueling your body properly before, during, and after a game can help your athletic performance and recovery. Before a game its important to eat a meal 4 hours before that has carbs, protein, and healthy fat and a snack an hour before with lots of carbs. Also, make sure to hydrate with water before a game. During a game that is less than an hour water is the main fuel you need to keep your body going. After a game its important to replenish your body with a meal that is packed with protein and carbs.

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Should my Child See a Sports Psychologist?

Young athletes are under a lot of stress and pressure to do well, so should they see a sports psychologist? Sports psychology helps improve athletic performance and well-being through focusing on helping the athletes mental health. In today’s blog post we will being looking at what a sports psychologist is, the benefits of seeing one, and if it is necessary for your child to see one.

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Should my Child Specialize in a Sport?

A big question that parents of young athletes might be asking themselves is if their child should specialize in a sport. While specializing in a sport can be an important step for athletes who want to play at a high level, its crucial to make sure that it is done at the right time. In today’s blog post we will be looking at when your child should specialize, the benefits, and what specializing looks like.

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How to Cool Down After a Summer Workout

A proper cool down after exercise helps lower your heart rate and body temperature, but in summer heat your body faces added stress—elevated heart rate, increased temperature, and dehydration risk—so it’s crucial to boost your routine with hydration, cold towels, and electrolytes to stay safe, refreshed, and rejuvenated.

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Non-Sports Related Activities That Can Help Your Kids Play Better

For your kids to do well in a sport it requires them to have to spend a lot of time practicing and competing in that sport. This usually involves your kids doing activities that are directly related to their sport in order to help them improve their skills. But there are non sports related activities that can also help your kids improve valuable skills that are needed on the field.

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Importance of Swim Lessons by Age Group

Swim lessons offer valuable skills at every stage of a child’s development, that can promote safety, skill-building, endurance, and fitness. As children grow the benefits associated with swim lessons change to reflect their current life stage. This blog post discusses how swim lessons benefit different age groups as children grow.

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Student-Athletes Making a Difference Beyond the Game

This blog post shares three powerful stories of college athletes driving social change. From donating sports gear to promoting sustainability and mental health, these students go beyond athletics. Their initiatives—SunBundle, Duke Sustainable Athletics, and Dam Worth It—are making a lasting impact on their communities.

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Beat the Summer Heat with these Summer Treats

Cool down this summer with a burst of a fruity flavor with these refreshing recipes. The summer heat can get intense but these refreshing treats should help to keep you cool and hydrated. In today’s blog post we will be looking at 3 summer treats recipes, peach strawberry yogurt popsicles, watermelon sorbet, and watermelon aqua fresco. Enjoy these recipes this summer season!

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3 Tips and Tricks to Help With College Recruiting

Navigating the NCAA D1 college recruiting process can be overwhelming, but with the right approach, high school students can prepare themselves to be successful in the future. Some key tips to help with the recruiting process are to create a strong athletic resume and highlight video, be proactive throughout the process, and start early and be organized. To make this process smoother, Top Tier Lessons is offering a mentorship program to connect athletes in the recruiting process with current college athletes.

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Which Teammate are You?

Every team has a unique mix of personalities that bring the team to life both on the field and off the field. These include the player who is always early, the one who always has snacks, the team mom, the future coach, and the always injured player. In this blog post we will be looking at the different types of players on a team, whose unofficial roles shape the culture, chemistry, and character that make sports more than just a game.

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How to Manage Sports and School

The end of the school year is approaching but with the end in sight also comes increased assignments and possibly more sports related activities. Balancing a busy schedule with academics can be overwhelming, but with the right tools and planning it doesn’t have to be. In this blog post we are going to look at effective methods to manage both school work and sports, the methods we will be looking at are setting clear priorities, creating a schedule, setting goals, and having rest built into your schedule.

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Fun and Healthy Easter Snacks

Looking for fun Easter treats that are festive, delicious, and a bit healthier? These three wholesome recipes are the perfect springtime treat without a lot of extra sugar. Whether you are making treats, filling Easter baskets, or just want a kid friendly treat that is a bit healthier these recipes are sure to be a hit. The recipes we will be highlighting in this blog post are Healthy Crispy Rice Eggs, Cream Cheese filled Carrot Muffins, and Cadbury Egg Protein Bites. Enjoy the blog post and these treats!

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Careers for Soccer Players

Soccer players have several exciting career paths that allow them to stay connected to the sport they love, while using their experience to create a powerful impact on the soccer industry. There are many options for former soccer players to pursue to keep them connected to soccer. In today’s blog post we will be looking at 3 career paths that former soccer players/ college soccer players who aren’t looking to become professional soccer players can take. The 3 that this blog post will highlight are becoming a sports writer, soccer coach, and sports anchor.

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Soccer Conditioning Drills by Age Group

To help improve your game it is very important to put time and effort into improving your skills through doing conditioning drills. These conditioning drills vary by age group and skill level. For toddlers, these drills are for introducing them to the sport and some skills in a fun environment. For kids, these drills become more focused on helping them to improve their skills and become better at playing soccer. Finally, for teenagers these drills are more intense to help them to be able to play at more competitive levels. In today’s blog post we will be looking at soccer conditioning drills by age group.

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Why Spring is the Best Time to get Kids into Sports Lessons

With winter coming to an end and spring beginning, it’s the perfect time to get your kids into sports lessons. Spring marks the beginning of a new season, weather, and activities, and starting sports lessons is a perfect addition to your spring schedule. Whether your kid is new to sports or wants to sharpen their skills sports lessons offers a unique advantage to them. In today’s blog post we will be looking at the benefits of starting sports lessons during the spring.

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The Importance of Sleep for Young Athletes

Sleep is essential for athletes, supporting recovery, reducing fatigue, and enhancing both physical and mental performance. Quality sleep repairs the body, prevents injuries, boosts the immune system, and even improves academic results. In this blog, we explore the critical role of sleep in athletic success, review how sleep affects performance, outline recommended sleep durations by age, and offer effective strategies for achieving better sleep.

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Fun St. Patrick’s Day Activities to do With Kids

St. Patrick’s Day is right around the corner and while this holiday is fun and has a lot of green associated with it, it is not always easy to find activities that are both kid friendly and fun. In this blog post, we will be looking at 3 fun activities you can do with your kids to celebrate the holiday. These activities are both fun and use supplies that you already have at home. So try these 3 activities that are perfect for the occasion: making a Leprechaun trap, green slime, and Lucky Charm Rice Krispie Treats.

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Sports Role Models for Kids

It’s important for kids who are playing sports to have great role models for them to look up to and help aspire them to reach their sports goals. Seeing people who work hard, overcome challenges while pursing their dreams, and use their influence and fame to make a positive impact can help to inspire kids to pursue their own goals and aspirations. So here is a list of 3 professional athletes that have achieved great things within their sports.

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Careers for Sports Lovers

The sports industry has a variety of careers that are perfect for sports lovers who want to contribute to the success of individual athletes and teams. These careers range from more hands-on roles like athletic trainers and physical therapists to more creative roles like being a sports journalist or a sports marketing manager. So here are 4 roles that are perfect for sports lovers.

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High Protein Valentines Treats

These three high-protein, Valentine’s Day treats combine festive flavors with a nutritious twist. They include oatmeal energy balls with a peanut butter base and crushed M&M’s, a heart-shaped protein pizza made with protein flour and Greek yogurt, and homemade Protein Reese’s dipped in chocolate. Each recipe offers step-by-step instructions to help you celebrate with a delicious and healthier alternative to traditional sweets.

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How Competitive Sports Build Lifelong Friendships

Competitive sports foster deep, lasting friendships through shared experiences, teamwork, and trust. Spending extensive time together, working toward a common goal, and relying on each other in high-pressure situations strengthen these bonds. Wins, losses, and intense moments create lifelong connections built on care, support, and mutual respect.

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The History Behind NIL

NIL (Name, Image and Likeness) allows college athletes to profit from their personal brand, correcting past inequities where they worked long hours without pay. Landmark cases like O’Bannon v. NCAA and Alston v. NCAA exposed these issues and led to legislative change in 2019. While NIL offers financial and professional opportunities, it also raises concerns about distractions, inequality, and the erosion of amateurism.

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Tips to Stick with New Year’s Resolutions

The end of January approaches, prompting many to abandon their New Year’s resolutions. Reasons include inadequate planning, unattainable goals, or unpreparedness for significant changes. Here are four practical tips to sustain your resolutions.

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3 New Year’s Resolutions for Athletes

New Year’s resolutions help athletes set goals for self-improvement and growth in their sport. This blog explores how to create effective resolutions and provides three inspiring examples to help athletes start the year strong.

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Healthy Holiday Desserts

The holiday season is a time for celebration and indulgence, but maintaining healthy eating is essential for young athletes. Here are three tasty, nutritious desserts to enjoy this season while staying fueled for peak performance.

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Fun College Sports Traditions

The holiday season is a time filled with cherished traditions, from running turkey trots and baking cookies to spending quality time with loved ones, each holding a special place in the hearts and memories of families. Similarly, college sports are rich with traditions that carry deep significance, creating lasting bonds among teams and their fans. In this blog post, we’ll explore three iconic sports traditions that are not only meaningful to the teams but also resonate deeply with their supporters.

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Burnout in Young Athletes

Burnout is a growing concern, especially for young athletes who face the pressures of balancing school, sports, and extracurricular activities. It can harm their enjoyment of sports, performance, mental health, and self-esteem. This blog post explores burnout in young athletes, its signs and symptoms, treatment, and prevention strategies to ensure a positive and sustainable athletic experience.

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Winter Kids Sports Activities

Winter holidays bring school and sports breaks, but it's crucial for young athletes to stay active and continue skill development. Here are three winter activities to help them stay fit, enjoy the outdoors, and improve in their sport.

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Pumpkin Pie Recipe

Thanksgiving is the perfect time to impress friends and family with a delicious pumpkin pie! This simple, low-effort recipe delivers big impact. Ready to bake? Check out the recipe below!

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Get To Know Top Tier Coaches

This week's blog post introduces three Top Tier Lessons coaches: Jane Umhofer, a senior on the University of Illinois swim team; Joanna Aslanides, a sophomore on Lake Forest College's women's soccer team; and Gregory Cook, a sophomore on Northwestern University's men's soccer team. The post highlights their dedication, passion for their sports, and personal and team successes, while exploring why they chose their sport, their passion for it, and their favorite playing memories.

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What do College Coaches Look for in Athletes?

College applications can be overwhelming, especially for athletes pursuing recruitment. Starting preparations early, even as freshmen, can ease the process and help meet college coaches' expectations. This blog post outlines key qualities college coaches look for in potential recruits.

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Sports Activities to do With Your Kids

With winter approaching, kids may spend more time indoors, leading to increased screen time and reduced physical activity. Here are 6 fun indoor activities to keep them active this season.

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Healthy Halloween Snacks for Young Athletes

Halloween is near, and while treats are fun, young athletes need snacks that fuel their performance. A good snack should include complex carbs, fat, fiber, and protein. Here are some simple Halloween-inspired snacks for young athletes!

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Sports and NIL as a Platform for Social Change

This week’s blog highlights current and recent college athletes who are using their platforms to drive positive change in their communities and the world. It explores how having a platform in sports and the nature of NIL can lead to activism and ultimately encourage social responsibility.

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The Incredible Backstories of Olympians

Discover the remarkable journeys of current and former Olympic athletes who faced and conquered incredible challenges on their path to greatness. In this week’s blog, we highlight their stories of resilience, determination, and perseverance, showcasing how they turned adversity into triumph and inspiring us all to pursue our own goals with unwavering dedication.

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An Inside Look of the Olympic Swimming Trials

Get an inside look at the journey of top athlete Lilla Bognar as she prepares for the Olympic Swimming Trials. Ranked 5th nationally for the class of 2025 and committed to the University of Florida, Lilla shares her inspiring story.

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Fueling Success: Top Tier Recipes for Athletes

For athletes, reaching their full potential requires more than just dedication and hard work on the field or court. What you eat plays a critical role in powering your performance, aiding recovery, and maintaining overall health. In this blog, we present four of our top-tier recipes that are not only delicious but also packed with essential nutrients.

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Overcoming Challenges in Youth Sports

Playing youth sports can be incredibly enriching and rewarding experiences for children aged 4 to 17. In fact, it is not just about playing games and having fun, because youth sports teach valuable lessons. However, facing mental, physical, and emotional challenges during this time is inevitable. Here, we have provided you a guide on how to overcome these challenges whether you are an athlete, parent, or a coach.

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How to Prepare for a Swim Meet

A successful swim meet is determined by how an athlete prepares for it. There are many factors that are involved in preparation, and this post will dive deep into everything you need to do before, during, and after your competition in order to win your next big race!

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Choosing between D1, D2, and D3

As athletes approach high school, they might want to start thinking about the opportunity of playing a collegiate level sport. The NCAA offers three levels of competition: Division 1, Division 2, and Division 3. Each division has its unique set of characteristics, ranging from the intensity of athletic competition and training requirements to the size of universities and availability of scholarships. Understanding these differences will ultimately empower prospective student-athletes to make informed decisions concerning their athletic and academic careers!

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3 Highest NIL Deals for Athletes

In light of the new rules and regulations with NIL (Name, Image, and Likeness) athletes around the country are able to financially benefit from their roles in college sports. Whether that is representing a local business or maybe even a sports brand, the opportunities are seemingly unlimited. In today's blog we are going to list some of the top paid NIL athletes currently benefiting from the new NCAA college sports rules. Let's check it out!

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Best Online Platforms for College Sports Recruiting in 2024

When starting the recruiting process, it's best to use every type of advantage possible in order to make forward progress to achieve the difficult goal of playing college sports. Whether it is recruiting for college soccer, basketball, football, or any other sport imaginable, looking into good college recruiting websites is a fantastic way to make connections and get your talent into the right eyes. This week, Top Tier Lessons is giving you our recommendations for the best sports recruiting websites to start and/or continue the recruiting process.

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10 Tips to Help with College Recruitment

The world of sports recruiting can be difficult and time consuming. Whether you started getting recruited at a young age through club or even high school, the process is a tough, but rewarding challenge. For many, college recruiting is the final step in taking an athlete to the next level, so Top Tier is providing 10 Tips to help you with the exciting and difficult college recruiting process.

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3 Ways to Improve Your Game When You're All By Yourself

Training alone is always one of the hardest parts of mastering any sport. When nobody is watching or motivating you, it becomes easier to steer away from previously set goals. However, it is pivotal to put in the extra work outside of practices, games, or even during longer breaks. Some athletes may think that it is too daunting and time consuming to train extra, but there are a few simple and effective ways to improve all alone.

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How can I pay for Club Sports on a Budget?

Whatever kind it may be, club sports can offer a challenge when trying to save money or cut back on costs as a family. Nowadays, it seems like it doesn't matter what sport your kid wants to play. Every team has entry costs, tons of gear, and weekly travel expenses. However, there are a few ways to save money if you decide to go down the path of signing up for club sports.

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Travel Advice for When you Head to that Big Tournament

Traveling for a tournament, regardless of what sport it is, can be equally exciting and stressful for you and your athlete. In order to have a comfortable and successful trip, there are a few good rules and tips to follow. Check it out, so you can have the best experience every time!

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Why do Academics and Sports go Together?

For this week, we will offer some of our opinions on how sports can benefit academics and how academics can benefit sports. Let's get right into it!

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Sports and Community Building

Building community is fundamental in order to have a fulfilling life and foster good surroundings for your kids and the rest of your family. Although there are many ways to build community, organized sports across all ages is a great way for parents and kids to start creating important and meaningful connections.

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4 Last Minute Holiday Gifts For Your Athlete

The holidays are right around the corner and the perfect gift is always hard to find. But, we've come up with a few great gifts for athletes, regardless of the sport that they play. Let's check some of these off your list!

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Best Recovery Tips for Athletes

Being a high performing athlete takes a huge physical toll on the body. What athletes do in their down time guarantees whether or not they will be successful in the future. Let's Check It Out!

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The Importance of Role Models for Young Athletes

Athlete-Role Models are pivotal for the success of young and talented athletes. Let's see what college athletes have that make them so fit for the job!

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Athletics and Mental Health

For this week's blog post we will examine the connection between sports and mental health

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Why College Athletes?

In this blog post, we explore how college athletes can provide a unique perspective in the world of coaching.

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8 Helpful Tips for Encouraging Kids to Stick with Sports

As a parent, your job is to set your child up for success in as many ways as you can. In this post, we'll explore 8 helpful tips for parents to encourage their children to stay engaged in sports throughout their lives!

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The Winning Edge: Why Private Sports Lessons for Kids Are Important

In this blog post, we'll take a dive into understanding why private sports lessons are beneficial to a child's personal and physical development.

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The Power of Play: How Athletics Shape Childhood Development

Sports teach children invaluable lessons that go beyond physical fitness, extending into the realms of mental and emotional growth. Today, we take a look at all of the different aspects of life that are positively influenced by growing up playing sports.

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The Story of Top Tier Lessons

Learn about how Top Tier Lessons came to be. We’ve come a long way, and we’re excited to share this journey with you all!