Balance Training in the Pool!
We know balance training is essential for stability, coordination, and full-body control, but what if we took it out of the gym and into the pool? Picture yourself wading into waist-deep water, not for a swim but to engage your muscles in ways that will challenge and strengthen your body like never before. Yes, balance training in the pool is where stability meets splash, and it’s loaded with benefits.
First, let’s ask: Why bother balancing in the water? There are four key reasons—starting with the biggest one. The pool gives your joints a break. The water’s buoyancy cushions your knees, hips, and shoulders, making it a go-to choice for people dealing with arthritis, joint pain, or recovering from injuries. Plus, water workouts are so gentle on the joints, they can make even the creakiest knees feel like they’re gliding.
And here’s a fun one: Water fights back. Moving through water is like resistance training in disguise. Your muscles work overtime to keep you stable, meaning you’re strengthening your core without even trying. And don’t be surprised when a wave or two throws you off balance—it’s all part of the workout. The water’s constant movement keeps your muscles and reflexes on high alert, further challenging your coordination.
Then, there’s the boost in proprioception (your body’s “spidey-sense” for positioning). In the pool, you’re constantly shifting to stay stable, which helps refine your body’s awareness in space. This new awareness will benefit you on dry land, too, whether you’re avoiding puddles or attempting to dance. Finally, there’s safety. Falling isn’t so scary in the water; it’s like failing on a soft pillow. That makes it perfect for older adults or anyone who needs a secure environment to practice balance moves.
6 Water-Based Balance Exercises for Every Body
Want to add some aquatic balance moves to your routine? These six exercises are a refreshing way to work on balance and strength with a splash of creativity.
1. Single-Leg Stands
Stand on one leg in waist-deep water, arms out for balance. Hold for 30 seconds to a minute, then switch. Want more challenge? Close your eyes or lift your arms. This is a fantastic lower-body strength and balance booster.
2. Aqua Tai Chi
Slow, controlled Tai Chi movements in water enhance balance, flexibility, and mindfulness. Shift weight from leg to leg or add gentle arm circles. The water’s resistance makes these moves challenging and relaxing at the same time.
3. Aquatic Lunges
Step forward with one leg in waist-deep water, lowering into a lunge. Push off your front foot to return, then switch legs. The water provides extra resistance, building leg and core strength while improving balance.
4. Water Walking and Jogging
Walking or jogging in water is a full-body balance workout. The water’s resistance amps up the muscle work, and its instability forces constant adjustments. Try moving backward for a fun twist.
5. Pool Planks
Use a pool noodle or the pool’s edge to support a plank position. Hold for 30 seconds to a minute with a tight core and straight body. It’s like a plank with built-in wobble for extra core engagement.
6. Floating Leg Lifts
Hold the pool edge or a noodle, extend one leg in front, then lift it slowly to the water’s surface and lower it back down. This targets the lower abs and is great for balance.
By bringing these exercises into your classes, you’ll help participants build confidence in the water—and see benefits on land, too. Start with shorter sessions and gradually increase as balance and strength improve, focusing on control and good posture throughout.
Dive into the Pool for Balance Success
Balance training in the pool is a game-changer. The water’s buoyancy and resistance offer a safe yet challenging environment that’s ideal for all ages and fitness levels.
Whether you’re an athlete, in recovery, or just looking for a low-impact way to stay active, pool-based balance training is a refreshing and effective path to meeting your fitness goals. Dive in and let the water work its magic!
About the Author: Sara Kooperman
Sara Kooperman, JD, CEO of SCW Fitness Education, WATERinMOTION®, and S.E.A.T. Fitness, Founder of the MANIA®, Convention, sits on the canfitpro Advisory Panel and the Gold’s Gym Think Tank and was a founding board member for the Women In Fitness Association (WIFA). Recently nominated for the IDEA Fitness Leader of the Year Award, Kooperman won the Most Innovating Fitness Pro by FIT-C (Fitness Industry Technology Council). Sara is the best-selling author of FIT FOR BUSINESS, an inductee into the National Fitness Hall of Fame, an Illinois State Businesswoman of the Year, esteemed panelist for multiple Webinars & Podcasts, and sits on the ACSM Communication & Public Information Committee.
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Benefits of Water Aerobics
Adding variation to your workout routine is an essential part of regular exercise. Including different types of workouts can make your exercise schedule more enjoyable, preventing you from becoming bored with a routine. Mix in some cardio workouts, weight lifting sessions and group fitness classes to make your schedule well-rounded. If you’re looking for a fun group fitness class that you can try out and add to your weekly workouts, you don’t want to miss water aerobics.
This is a popular workout class that will get your body moving in a unique way. Like all forms of exercise, water aerobics delivers wonderful health benefits and keeps your body strong. Learn about the qualities of water aerobics and the benefits of adding this workout class to your exercise routine.
Water Aerobics vs. Regular Aerobics
Participating in aerobic exercises is one of the most effective ways to improve your heart and lung health, endurance, strength and mental health. Essentially, aerobic exercise describes most cardio workouts that raise your heart rate and increase the amount of oxygen circulating throughout your body.
While you’ve likely heard of regular aerobics workouts, water aerobics might be a new topic. What are the similarities between water aerobics and regular aerobics? What qualities make them different? An obvious difference is the class location — one of the workouts involves a pool, while standard aerobic workouts can take place anywhere. While it may seem like that’s where the differences end, the workout styles offer different benefits and reasons why people may prefer one over the other.
What Is Water Aerobics?
Those looking for a low-impact workout that still provides all the benefits of an aerobics class should try water aerobics. This version of aerobics brings your regular aerobics class to a pool, alleviating all the stress that the gravity on land puts on your joints and muscles.
A typical water aerobics class will include a warmup, followed by cardio or strength training exercises, and end the class with a cooldown — all in the pool. Some classes may include special water equipment like weights, kickboards and more that will help with strength conditioning and cardio in the water. And don’t think you’ll be treading water or swimming laps, as classes happen in the shallow part of the pool.
These classes are both challenging, fun and a great way to socialize with others. Many people prefer water aerobics over traditional aerobics workouts because it’s easier on their bodies and the water keeps them cool during workouts.
What is Regular Aerobics?
If you’ve taken a cardio group fitness class, enjoy going for a run or walk or use cardio equipment, you’re familiar with regular aerobic exercise. Plenty of group fitness classes guide you through aerobic exercises using dance, bodyweight exercises and more.
These workouts are beneficial to your health and are a key component to reaching health goals like maintaining a healthy weight or toning muscles. It’s possible to perform these workouts for an extended amount of time, unlike anaerobic workouts, which consist of short bursts of energy and high-intensity moves that can only contain quick intervals.
Water Aerobics Benefits
Including exercise in your routine is a great way to maintain a healthy lifestyle and take care of your body. That said, you might love some workouts more than others because of your physical abilities, how the workouts make you feel and your personal preferences. Everyone has their favorite type of exercise. If you’re looking for a new one to try, water aerobics classes offer various benefits that make it a top choice for people of various abilities and ages.
How often should you do water aerobics to enjoy its benefits? The CDC recommends that healthy adults should complete at least 150 minutes of moderate aerobic exercise a week or 75 minutes of vigorous exercise. Whether you take one water aerobics class a week or participate multiple times a week, it’s an excellent way to work out and contribute to your weekly exercise routine.
Check out the benefits of taking this type of cardio class and see why many people enjoy working out in the water:
1. Reduces Pressure on Joints
Traditional workouts can cause a lot of stress on our joints, muscles, bones and other parts of our bodies. That’s OK for some participants — but for others, it’s hard to endure the large amounts of stress on their bodies. Even if you’re able to handle the stress on your body, it’s beneficial to find low-impact workouts that engage your muscles and allow you to move your joints with ease.
Because of the buoyancy of the water, water aerobics is a wonderful low-impact exercise. Being in the water allows you to reduce the majority of the pressure that other workouts would place on your body. This benefit is especially helpful for people who have joint conditions or are completing physical rehabilitation treatments that necessitate low-impact activity.
2. Lessens Strain on Heart
The buoyancy you experience in water also impacts your blood circulation and reduces the strain on your heart. As a result, water aerobics is beneficial for people who have hypertension or high blood pressure. With less strain on your heart, your body can circulate blood more efficiently throughout your body. This process can help lower blood pressure and decrease your resting heart rate over time.
Overall, aerobic workouts are great for your heart health, and water aerobics specifically allows you to enjoy physical activity with less strain than traditional aerobic exercise.
3. Builds Strength
Additionally, water aerobics can tone your body just like other types of cardio exercise. Participating in water aerobics classes offers a high potential of strengthening and toning your muscles because of the resistance of the water. Since water applies resistance in both directions, each movement you complete in the water targets multiple muscles.
Therefore, your muscles will work hard in the water when you complete cardio moves or utilize special water equipment like water weights or water resistance equipment. This type of aerobics is helpful for individuals who lack muscle tone and want to build strength in a low-impact activity. Whether you need to tone your muscles or want to complete exercises in a comfortable space, water aerobics is a terrific choice.
4. Helps Prevent Overheating
It’s no secret that cardio workouts always lead to breaking a sweat. After all, you’re working hard to increase your heart rate and burn calories, which make you start to feel warm. That’s why a cardio workout may not sound appealing on a hot day.
If you’re looking for the perfect combination of cardio and cooling off, water aerobics is an excellent choice. Exercising in the pool can help keep you cool while still providing a productive workout.
Alternatively, if you’re exercising when it’s cold outside, you can do so in an indoor environment with a warm pool. As a result, you get a fun way to exercise no matter the season.
5. Beneficial for Mental Health
Similar to other forms of exercise, water aerobics can help improve areas of mental health. In particular, group exercise is beneficial because you get to socialize with others and form friendships based on a common interest. Exercising also releases different chemicals in the brain that can make you happier — workouts, like water aerobics, have helped people alleviate symptoms of anxiety or depression and are a great way to reduce built-up stress.
6. Increases Flexibility
Improving your flexibility through exercise should be an essential part of your workout routine. As you age, your muscle will begin to weaken and lose elasticity. This process reduces your range of motion in crucial parts of your body like your hips, arms and spine. Taking water aerobics classes is helpful in improving flexibility and maintaining that range of motion in various areas of your body.
In the water, your body will encounter resistance when you start accomplishing the different exercises during the water aerobics class. This resistance helps your joints strengthen so you can increase your range of motion over time. This benefit is helpful for older adults or individuals who prefer low-impact workouts who want to work on their flexibility.
7. Less Chance of Injury
Exercising on land carries the possibility of falling if you lose your balance. A perk of working out in the water for a water aerobics class is not having to worry about falling or losing your footing because you’ll find your center in the water. Some water aerobics classes use equipment like kickboards or noodles, which can help you find more balance in the water. Plus, since the class takes place in the shallow end of the pool, you don’t have to worry about treading water.
8. Burns Calories
Because water aerobics is a mixture of cardio and strength workouts, you can enjoy the best of each exercise regimen. Both of these types of workouts combined with the resistance of the water will give you an efficient and productive workout. Once you start training your heart rate and moving your body, you’ll be burning calories during your water aerobics class.
This specific workout has the potential to help you burn a significant amount of calories throughout an hour-long class. Considering the type of cardio moves you accomplish, whether you use weights or other water equipment, the temperature of the water and the effort you put into the class, you can torch calories and work toward achieving your fitness goals.
9. Builds Endurance
Like traditional aerobic exercises, water aerobics helps you strengthen your heart and lungs. As a result, the more you complete water aerobic exercises, the more efficient your heart and lungs become over time. This process refers to building endurance or stamina.
As you continue to accomplish water aerobics classes, you’ll notice that the workouts begin to take less of a toll on you and you can accomplish them more easily than when you first started. Having strong endurance is helpful in achieving fitness goals and allows you to challenge yourself with more intense workouts.
10. Works for All Skill Levels
One of the best parts of water aerobics is that it’s open to nearly all people regardless of their age or skill level. This version of aerobics is popular because it’s a unique and fun way to get in the exercise you need to take care of your body. It’s great for people who want workouts that are easy on their joints, for people who love to be in the water and people looking to switch up their traditional workout routine with an enjoyable group fitness class.
Ultimately, water aerobics offers a way to work out no matter your experience and will contribute to the improvement of your overall health.
Aqua Zumba® Benefits
Some popular fitness programs have adapted their traditional classes to water aerobics. One water aerobics class people can’t get enough of is Aqua Zumba®. Aqua Zumba® is the perfect class for Zumba® lovers and water aerobics enthusiasts who want to dance to upbeat music while enjoying a low-impact workout.
If you’re looking for a pool party that gets your blood pumping, Aqua Zumba® is the right class for you. With the same Latin-inspired rhythms found in traditional Zumba® classes, you’ll follow along with the instructor as you complete the choreography in the water. During Aqua Zumba®, you can expect bigger and exaggerated dance moves because you’ll be moving against the resistance of the water, and you’ll make slower hip circles and shoulder rolls to follow the slower tempo of the music.
Aqua Zumba® provides health benefits similar to water aerobics, including:
- Improves your heart and lung health
- Increases your endurance
- Helps you lower your blood pressure
- Helps you maintain a healthy weight or lose weight
- Boosts your mood and other aspects of mental health
- Gives you a fun space to socialize with participants and develop new relationships
- Improves your coordination and balance
- Helps tone and strengthen muscles
- Provides an easy workout for your joints, muscles and other parts of your body
If you’re considering trying a water aerobics class and want to include the fun of dance, Aqua Zumba® is perfect. This fun twist on water aerobics will challenge you, help you burn calories and introduce you to the welcoming and supportive Zumba® community.
Courtesy of Zumba
How Runners Can Train in the Water
Swimming and athletics are the two most classic Olympic sports. In some ways the sports are similar, displaying different types of movement in their purest form. But in other ways they are complete opposites. For example a key component of sprinting is how the body navigates gravity and contact with the ground. Both of those play little role in swimming. As a result, the sports do not influence each other very much when it comes to physical preparation. That’s a shame, as there is a thing or two that runners could benefit from by jumping in the water.
Understanding Water-Based Training
Before I get into the benefits, it helps to talk about what I mean by water-based training for runners. I’m not talking about jumping in the pool and swimming laps. The butterfly or breaststroke aren’t going to transfer much to running, but movements can be made more sport specific. All kinds of variety of running movements can be replicated in the water including sprinting, jumping, and lunging. These can be done in different forms, with or without equipment, and in varying intensities.
When to Implement Water-Based Training
Compare sprinters in swimming and track and one major difference stands out: the volume of training done by swimmers is massively larger. It’s not that running-based sports should go out and copy those volumes, but we should ask why. One big reason is the lack of impact. Being a lower-impact movement allows for higher training volumes. But more importantly it can be used to find volume in a low-impact environment for injured, recovering, or fragile athletes.
In my experience training athletes in track and field, as well as various football codes, I’ve found four main situations where water-based training can aid my athletes:
- Conditioning – to supplement training that cannot be completed in traditional sense due to injury, disability or severe environmental conditions (heat or cold);
- Rehabilitation returning from injury – the use of water to progressively reload soft tissue or joint injuries;
- Reconditioning returning from injury – as a modality restore physiological qualities back to pre-injury levels; or
- Recovery from training and competition – to elicit mild aerobic stress and the use of water’s hydrostatic pressure properties for active recovery.
The Benefits of Water-Based Training
Of course the low-impact nature of water is not the only benefit from water-based training. It provides a long list of unique benefits, including:
- The ability to simulate speed, power and endurance that may not be possible, or functional with other modalities due to circumstances;
- Allows athletes to supplement their broader training program, which otherwise would potentially see their long-term performances compromised;
- Overweight individuals can undertake a rigorous program in a safe, friendly environment without fear of social comments or stares;
- Reduced impact on the musculoskeletal system;
- Water has a massaging effect, which assists with recovery; and
- Water-based training enables athletes remotely to maintain their training program wherever a pool is available.
Final Thoughts
Running might have unique demands on land, but as shown above, there are advantages to using water-based training methods for runners. Injured or not, it is an overlooked method that more athletes should consider including in their training plans.
Courtesy of HMMR Media
By Dean Benton
Nontraditional Aquatics Becoming the Norm Nationwide
A number of outdoor aquatics programs are thinking outside the box in an effort to bring students to the water. There is more to do at the modern college pool than lap swimming and old-school water aerobics classes. Some college aquatics departments offer waterfront recreation, outdoor leisure pools and simulated outdoor environments. Here’s a look at what stand-out aquatics programming can look like, particularly in nontraditional aquatics facilities.
Sun and Sand at FGCU
“We always try to find something new and different for our students, and really capitalize on the things that they like,” says Emma Reeners, assistant director of aquatics at Florida Gulf Coast University. Unique to FGCU is their waterfront programming. With more than 50 yards of beachfront and 200 yards of school-specific waters, students have a lot of options. They can rent paddle boards and kayaks or just enjoy the beach. FGCU also hosts “Inflatable Fridays” at the waterfront, where students can climb an inflatable rock wall and play on other inflatable toys in the water.
But the fun doesn’t stop there.
“One of our biggest selling points is the motorsports,” Reeners says. “We have a motorized boat, and it runs three days a week. Lifeguards and student staff run that boat and program. They help the students sign in, sign waivers and then take them out on the water.”
The boat can support wakeboarding, wave surfing, knee boarding, tubing and basically anything that involves being pulled behind a boat. If there’s a spot in the schedule where the boat hasn’t been reserved, student-staff will take waterfront swimmers and tanners out for a quick ride.
Unique events are a trend in recreational, collegiate aquatics that can tie all four of these featured programs together. At FGCU, Reeners organizes “Pumpkins and Paddles,” a Halloween event on the waterfront where students can paint pumpkins and float while enjoying a spooky outdoor movie. “We set up tables, chairs and get out string lights. We make it real vibey for fall even though Florida doesn’t really get a fall,” Reeners says.
Reeners and her team also host a canoe battleship event in the fall. “We do it as a way for new students to find and meet each other. They come in and make their teams, and we get to show them the aquatics center, which most freshmen might not find right away, because it is on the other side of campus,” she says.
Like the waterfront, all pools at FGCU are outdoor facilities. Reeners notes that this makes scheduling weather-dependent and sometimes difficult. “We find another date or we come up with another plan,” says Reeners, explaining the split-second planning that her team sometimes does to create contingency plans.
BOGA boards and battleboats
At Texas Tech University, assistant director of aquatics and risk management Jenna Gore organizes an event called “UREC Spectacular.”
“It’s a Welcome Week event for the whole rec center, but specifically at the leisure pool, we will host a dive-in movie,” Gore says. “We’ll hand out food and stay open late — until midnight or 1 a.m. — watching a movie on a huge inflatable screen.”
The leisure pool where Gore hosts the event is a focal point for Texas Tech aquatics. There’s a lazy river, a splash pad, a slide into a deep well and plenty of spaces for relaxing on deck. Not only is it a popular spot for students to come unwind or study – with WiFi access – but it also serves as one of the only outdoor pool options in Lubbock.
“The city of Lubbock does not have any public pools,” says Gore. “So, we are the number-one swim lesson hub in Lubbock. We try to service as much of the community as we can, as well as offering adult swim lessons to our Texas Tech students.”
The in-water classes aren’t limited to basic swim lessons, either. Gore was very excited to introduce paddle board yoga to the list of class offerings at the outdoor pool.
“We brainstormed, and given my background in Arizona, paddle boarding was really big there. So we thought, ‘Okay, what about this?’ We found BOGA Boards, and it was cost-effective and something we could get going pretty quickly. Once we ordered the boards, we built the curriculum and the whole process took about 10 weeks.”
The boards, Gore explains, are specifically made to work with the pool’s lane lines. “Our setup time is down to 15 to 20 minutes. We get the lane lines in, hook the boards in and then watch the students get on the boards.”
Beyond the fun and challenging paddle board yoga classes, Gore and her team also offer students an inflatable obstacle course, similar to the setup at FGCU. The aquatics department hosts a Halloween event involving the inflatable obstacle course called, “Wicked Wipeout.” Given the success of the larger events like “Wicked Wipeout,” the team at Texas Tech has also been experimenting with what Gore calls “Flash Events.”
“We’ll do battleship, where we work with the Outdoor Pursuits Department, and get those canoes outside,” Gore says. “The students try to sink each other’s boats. We’ve also hosted water volleyball tournaments and even a diving board competition. We try to be as inclusive as we can for fun sports.”
In the spirit of inclusivity, Gore explains that rec sports and aquatics have a slogan, “For every body.” Gore says, “It’s not just for your traditional people who come to work out. We try to be as diverse and inclusive for whatever it is that they enjoy.”
Shaping pools and community
The University of Colorado – Boulder has an outdoor pool of its own that offers unique programming and events, not to mention the pool is in the shape of a buffalo.
“At a design meeting with students, architects, ownership and rec center staff, one of the students on the rec board asked if we could build it in a shape,” explains Barbara Bogner, assistant director of aquatics, “And everybody said, ‘Well, what kind of shape?’ And he said, ‘Well, what about a buffalo shape?’ It’s an incredible focal point when you’re walking through campus to not only see an outdoor pool, but realize it’s shaped like a buffalo.”
At “Buff Pool and Patio” the buffalo-shaped pool is home to lap swimming lanes, a jacuzzi and a shallow-water leisure space. As far as programming goes, CU — much like Texas Tech — offers a popular paddle board yoga class. The team at Boulder has also hosted dive-in movie nights similar to FGCU and Texas Tech, but this fall the Buffalos are taking media on the pool deck one step further.
“A watch party for football games,” Bogner reveals, is her top priority for events and programming in the fall semester. “Using our proximity to the football games and the fact that not all students can get student tickets, just giving them an alternative to be a part of it and build a community to be together. And hopefully, win more than four games this year.”
Bogner did a beta test of the watch parties with the 2024 Olympic Games, streaming various events on the mounted TVs at the pool. She focused on swimming, diving, synchronized swimming and water polo for any students and pool-goers who were still on campus during the summer months.
“We have to be conscientious of the electricity we’re pulling on the deck,” says Bogner when talking about the challenges of this particular kind of programming.
Not only is the pool an iconic spot for students to relax and exercise, the outdoor pool also serves a logistical purpose for CU. “When we moved the ice rink, we needed cooling towers to take the heat away to keep the ice rink frozen. The school wanted to go away from using literal cooling towers, so our heat sink is the outdoor pool,” Bogner explains. “The heat from the ice rink will go out, it heats the outdoor pool and then any leftover heat goes to the indoor competition pool.”
Bogner admits, however, that at the peak of summer and early in the fall semester, the outdoor pool stays pretty temperate on its own. She sets the temperature at 52, and the sun does the rest of the work to keep the “Buff Pool” at a comfortable 79 degrees.
A taste of the tropics indoors
At another facility, a heated pool is essential to stay in use all year round. The University of Missouri brings the outdoors inside with its Tiger Grotto. The massive indoor space, with its vaulted ceiling and walls of windows, features palm trees and other jungle plants to give the northern school a tropical feeling. The facility also includes a zero-depth entry pool, a waterfall, a hot tub and steam room — all decorated with faux rock and timber.
“Tiger Grotto was a part of our big expansion and renovation project that was completed in 2005,” says Laura Salerno, associate director of facility operations. “We recently updated our AV in the space to create more opportunities for programming, like dive-in movies and other community events,”
Salerno has been with Mizzou for more than 20 years, working in various departments and offices. Thanks to this experience, she is uniquely positioned to create partnerships between aquatics and other departments.
“Launching this fall, we have a new partnership with ‘Diventures’ to host scuba instruction. It will create growth and learning opportunities for students and foster a community for students with like-minded interests,” Salerno says.
In this new program, students will have a mix of classroom learning and in-water exercises in the Mizzou Aquatic Center’s 50-meter pool to get them started on their scuba certifications. There’s exciting programming going on above water, too, as Mizzou joins the other schools offering paddle board yoga classes.
“That is a collaboration between aquatics and our fitness staff to bring those yoga opportunities to the water. They are highly popular, almost every class that we have sells out. It is a highly sought-after class, for sure,” says Salerno, who’s limited only by space and equipment. “We want to create opportunities for students, so we’re excited to see what additional programming we can bring to the aquatics center that can attract students who may not have thought about doing an activity in the water before, like the paddle board yoga.”
When it comes to getting the word out to students about Mizzou’s programming and event offerings, Salerno says that a combination of social media marketing, word of mouth and the school’s mobile app are all needed to keep students informed about what is going on at the pool.
App-based communication is another offering that ties all of these facilities together. Each pool relies on the school’s app to send push notifications for class registrations, announcements about pool closures and reminders for big events. This merging of aquatic rec and tech is bringing more students to the pool.
“We’ve got to stay relevant,” Colorado’s Bogner says. “It’s not just a box that has a body of water in it. There’s so much more we can do than that to keep growing and being innovative. That’s the beauty of it.”
Courtesy of Athletic Business
By Aurdrey Lee
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