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This is a post from a member of the Freelancers Union community. If you’re interested in sharing your expertise, your story, or some advice you think will help a fellow freelancer out, feel free to send your blog post to us here. There are dozens of reasons why you might find yourself in need of an email address. Perhaps it's to send a post-interview thank you, or to ensure that an inquiry isn't lost in the general email shuffle. All you need is a search engine and a few strategies. Guess!Most emails follow: (first name).(last name)@(company.com). So if you are looking for Billy James, you could first try [email protected]. You might also try using underscores between names, removing the last name, or adding hyphens. As lots email addresses are formatted this way, it's a good first move. Search BingEnter “@domainname.com” in the Bing search bar and see every available email address related to that domain pop up. Note: this technique won’t work in Google because Google uses the @ signs for social tags. Try Twitter’s advanced searchIf you need an email address to perform a reverse email lookup, you can certainly ask someone for it on Twitter. But people sometimes enter their email address in their tweets by using “at” instead of the @ sign and “dot” instead of the period. So if you go to Twitter Advanced Search and enter “at dot,” you will see any posts come up where those two words are used. Use LinkedInIf you aren’t connected to the person you'd like to contact, you can still send them a private message asking for their email address. If you are connected, just click on their profile and go to Contact Info. Checking WHOIS is not 100% reliable as because people often pay for domain privacy. But in some cases, you might be able to look up a domain or name and find the email address. If your subject has a website or blog and offers signup, do it. This will probably give you their email address at confirmation. Otherwise, use the generic contact form on their website to request an email back. Ben is Chief Security Officer at InfoTracer and an author of guides on cyber security. via Freelancers Union Blog https://blog.freelancersunion.org/2019/01/31/killer-strategies-for-finding-anyones-email/
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This post covers breathing. I know, I know…cue the cacophony of eye rolls. But I PROMISE I am going to 1) be brief, and more importantly 2) showcase why it’s important to remain more cognizant of it and why improving it will help you feel better, move better, perform better, and likely turn you into a Jedi Master Spartan Sex God of Minas Tirith. Deal? Lets do this. How You Breathe MattersTo be clear: This post has nothing to do with oxygen exchange. I’m going to assume that if you’re reading this you’ve got that part nailed down, because, you know, you’re not dead. Rather, the main objective for this post is to shed light on HOW you breath and how, if it’s faulty, it can have ramifications up and down the kinetic chain. To keep this as succinct as possible, I want you to take a moment to take a deep breath in and to note what happens?
The reason I ask is because, ideally, you want to see a 360 or 3D expansion of your ribcage when you take a breath in. In other words you want to see a little of everything move – chest, belly, back, sides, not eyeballs. Unfortunately, for the bulk of people out there, this isn’t the case. Many tend to be just “chest breathers” or just “belly breathers,” and what ends up happening is a poor Zone of Apposition. A Zone of Appo Come Again Now?Zone of Apposition can simply be referred to as alignment. Or, more specifically, it can be described as the act of bringing together or into proximity. Photo Credit: Postural Restoration Institute (<– AKA smart mofo’s) If you take a gander at the Optimal ZOA picture (middle) you’ll see a diaphragm that’s domed out as well as aligned (stacked) above the pelvic floor; the ribcage is connected to the pelvis. Conversely, in the Sub-Optimal ZOA picture (right), the diaphragm is flattened out and the ribs are in a more flared position; they might as well be located in Mordor in relation to the pelvis. In non-nerd speak: Shit’s all out of whack. At this point you may be thinking to yourself, “fuck outta here Tony. Who cares? Zone of Apposition sounds more like a term accountants use than anything I need to be worried about.” Well, after listening to my colleague, Dr. Sarah Duvall, speak on the matter, here’s why it matters. A Loss of Zone of Apposition Means:
A Quickie Breathing AssessmentSit down in a chair and place your hands so that your fingers sit underneath and go around the sides of your ribcage. Inhale. What happens? If an alien explodes out of your chest, that sucks. You should feel LATERAL (into your fingers) expansion of the ribcage with a some motion in your chest and belly too. To steal another train of thought from Sarah, you should think of your breath as the handle at the side of a bucket. As you take a breath in the handle should move out – LATERALLY – away from the bucket. This is a brilliant analogy for your ribs expanding. Too, another overlooked aspect of the breath is what’s referred to as the High Hinge Point. This is the area that’s just underneath the bra line. Can you (or your clients) expand air into this area. Normal ZOA. Uncanny Jackedness. Sub-Optimal ZOA (High Hinge Point). Still Uncanny Jackedness Breathing into the back is an arduous and foreign task for many people, but it’s a key element to improving the ZOA. Here’s a nice drill to help with that. [embedded content] And That’s ThatI suck at writing conclusions. To summarize: 1. Work on LATERAL rib motion. 2. Consider a high-hinge point in people and work to promote back-body expansion as well. 3. Lisa and I bought the yellow chair on Wayfair in case anyone’s wondering…;o) Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/01/need-consider-breathe/
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According to a report by MagnifyMoney, the median American household has $11,700 in savings. While these statistics are not exclusively about freelancers, they still paint a not-so-rosy picture. Because unlike employees who are paid weekly, bi-weekly, or monthly, being self-employed does not guarantee steady income or the same amount of income every month. Freelancers must also depend on timely payment from clients, and meeting project benchmarks to cover expenses. So with so many variables beyond our control, how can freelancers prepare for a rough patch? Here are some things to consider. Scrutinize your expensesCertain things like a car note, mortgage, food, and utilities may be non-negotiable. However, if you track your spending, you may find that there are some hidden costs that are eating away at your reserves. Do you rely on food or grocery delivery services like GrubHub, UberEats, Peapod or DoorDash? Having someone deliver items to your door is a convenience that adds up, so try to resist the "order" button. It's an easy short-term sacrifice for long-term gain. Talk to your bankAre you getting the best rates on your credit cards? Mortgage? Office space? Here is where you never know if you don't ask comes into play. Although banks and lenders can feel like large, faceless entities, they may work with you if you have a positive history of paying your bills on time. Try calling and asking for a reduced APR on your revolving credit card balances or see if you are eligible to refinance your home or car for a lower interest rate. Again, over time, the money that you save in interest charges will add up and can go straight to your savings/reserves. Are you saving enough?Try to save 20% of your earnings after you factor in taxes. You can do this on a project by project basis, weekly, or even monthly. The point is to create a savings habit. Even if a project pays just $100.00, try to put away $20.00. If not $20.00, save $10.00. While smaller amounts might seem inconsequential, they quickly multiply. Just as spending small amounts erodes at your reserves over time, saving small amounts will help you to build them. Be organized, not stressedWith financial insecurity comes stress and anxiety. By knowing that you are working towards a stronger reserve, you are, potentially, offsetting the strain that comes with rainy days or droughts. Talk with a financial advisor about the type of savings account that will work best for you. Whether it is a means to accumulate funds for a personal or professional emergency or if it helps you to build capital, making a commitment to saving your hard earned money is a small step towards having extra cushion just in case you need it. via Freelancers Union Blog https://blog.freelancersunion.org/2019/01/30/how-to-prepare-for-freelance-rainy-days/
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This is a post from a member of the Freelancers Union community. If you’re interested in sharing your expertise, your story, or some advice you think will help a fellow freelancer out, feel free to send your blog post to us here. Working for yourself is an exciting, fulfilling, and (at times) terrifying experience. Many of us have previously spent time working for someone else, which can make the transition to solo work daunting. Here’s what I’ve discovered so far to help me survive, and thrive, while running my consulting business. Keep a precise scheduleWhen you aren’t accountable to a time clock or a standard 9-to-5 day, it is easy to get sloppy with your time. To be as productive as possible, I plan my week on Sundays. I write a weekly to do list, and then block out my Google calendar. My typical schedule cuts the day in half. I work on personal things from 7 am to noon, and my professional life starts from after lunch and ends around 7pm to 10 pm. I write a daily to-do list, and use a timer to keep track of my time. I work from home most days, unless I’m traveling. I schedule appointments in the city all on one day to maximize my time.I also try to schedule my calls for the week on one day, back to back. Manage stressWhen I used to work for other people, my tension derived from toxic colleagues, dysfunctional workplaces, and containing my feelings until I left work. Now I feel the stress of having too much to do and knowing that I’m the only one to do the work.To combat this, I work out every day, and I incorporate meditation and deep breathing exercises into my daily practice. Try it! Don't work 24/7It’s important to take mental and physical breaks to avoid burn out. I take a Sabbath from Friday night to Sunday at noon every week — which allows me to reconnect with family and friends, have fun, and give myself a break so I'm fresh for the coming work week. Travel smartSeveral things can make hitting the road for work easier. I’ve enrolled in TSA Pre-Check, created a travel packing list, and joined the loyalty programs of my favorite airline, hotel chain, and car rental companies so that I rack up points each time I travel. I keep a to-go kit packed with beauty samples and my favorite masks, and I'm always thinking of new ways to make my experience more enjoyable. Be authenticThe most important and challenging part of self-employment is accepting yourself fully. I’ve removed myself from toxic environments, and the only critical voice left is inside my head. I practice radical self-acceptance because I must depend on my brain and my body to do the work to support myself. Being an entrepreneur has built my confidence with each client I get and project I complete. I am forced to love myself because that’s the only way to survive. Clients pay for YOU; all of your expertise and your experience. Show up in a way that you never have before while being your true, best self. Margot Note is an archivist and records manager. In her consulting practice, she helps individuals and organizations harness their history, suggesting ways to use collections to connect with people. Read more at margotnote.com. via Freelancers Union Blog https://blog.freelancersunion.org/2019/01/29/how-to-thrive-not-just-survive-as-a-freelancer/
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Last week my good friend and author of Day by Day: The Personal Trainer’s Blueprint to Achieving Ultimate Success, Kevin Mullins, wrote an introduction of sorts to the state of “corrective exercise” in the fitness industry. To summate: Stop it. Just stop. People still need to train in order to get better. Today, in Part I, Kevin peels back the onion on the shoulder. Grab a cup of coffee. This is good. Shoulders, YoExcellent strength coach, and outstanding Canadian, Dean Somerset once stated in an internet post, or maybe it was a blog, “there is always a cost of doing business.” He meant it as a point of emphasis when talking about the various effects of training programs and specific exercises. But he also could have extrapolated it outwards to reflect the stresses of our daily lives. Poor posture while seated for twelve hours is going to have a cost associated with it just as German volume training. Note From TG: OMG, German Volume Training brings back the worst memories. I don’t know which was worse: getting kicked on the balls or GVT? For this reason, the fitness industry has made a major shift towards corrective exercises. Once seen as the tools of progressive physical therapists – these mobility, stability, and integrated exercises have become critical elements in training programs for elite athletes, nimble geriatrics, and the average Joe and Jane alike. The growth of corrective modalities in conventional personal training is a good thing overall. However, as I pointed out in the introduction to this article series – HERE – there exists a very big downside to the obsession with movement perfection and body correction. There needs to be a better way of correcting people’s movement flaws, overcoming their specific weaknesses, and getting them to a place where they can safely train hard. Far too many coaches are “under-training” their clients because they are investing too much time “correcting” things. At some point we need to get people training hard towards their actual goals. Using Your Head For Their ShouldersThere may be no part of the body more susceptible to under-training than the shoulders. With multiple skeletal structures, a bunch of muscle attachments, and a relationship with the spine – there are a lot of reasons that someone wouldn’t be “allowed” to train hard with their shoulders. Training them includes more than the traditional bodybuilding approach too. The glenohumeral joint is involved in all upper body pushing and pulling motions as well as the specific isolation exercises that are popular in bodybuilding programs (such as lateral raises or chest flyes). The scapula and clavicle are too, but their positioning on the body also impacts movement such as the deadlift and squat. Because of their high level of integration with every exercise we do, the shoulders are often the most banged up part of a client’s body. Our poor postures and ill-advised training programs aren’t helping us. Often the two compound each other and only worsen any dysfunction that exists. Hence the need for correctives. Really though, the shoulder itself is a bit of a miracle joint – with all the muscles that cross it, the fascia, the nerves, blood vessels, and obvious skeletal structures – it is amazing that it functions as well as it does. But there can be a whole host of issues going on, or there can be just one. And that is what is most challenging about assessing and correcting shoulder dysfunctions.
No matter how intense the problem is it is important that we as coaches keep our processes simple. Removing the RestrictionsYet, simple is not how most coaches approach shoulder health. In fact, if you were to follow many of the conventional prescriptions that are floated through the industry, then you’d avoid many of the things that produce big results for your clients in favor of small correctives that make small changes. While some clients do need more intervention with these corrective methods – most simply need enough to create an opportunity for more intense training. If you were to follow many of the guidelines that accompany something as notable as the Functional Movement Screen (the FMS), then many of your clients would not be allowed to press, or pull vertically, or load up abduction or adduction in the frontal or transverse planes until they were able to get a “2” on the shoulder mobility assessment. While Gray Cook and Lee Burton did an incredible job creating a screening tool that helps coaches discover dysfunction and lack of movement prowess – they also created a system that is preventing a lot of clients from actually getting better. Note From TG: For anyone interested (I.e., everyone) I wrote about my experience taking the FMS and what I took from it HERE. The protective measures and governing principles of systems put the fear of God in personal trainers who use them. Many are afraid of loading anything until they see a two on the scoreboard. It is a steady dose of low intensity or no intensity correctives until that day. Which is where the problem with corrective exercises starts: Low to no intensity corrective exercises aren’t why clients improve over time. Instead, it is the strengthening exercises that come after these correctives that matter most.If we are to improve how we utilize corrective exercises in our programs, then we must be willing to accept that what we now know isn’t perfect. We must be willing to entertain the idea that there is a better way of doing business. It is this exact mentality that drives innovation in technology. It will drive innovation in fitness if we let it. —- (It is important to pause here and make a statement – this article is not meant to treat, diagnose, or prescribe methods or modalities for someone who is dealing with diagnosed injury or dysfunction in their shoulders. Traumatic injuries, conditions such as frozen shoulder, cervical kyphosis, and others require a finer touch from qualified medical professionals.) If Not This, Then What?Corrective exercises are like the bore that drills tunnels in the side of a mountain. They create the space for the construction to take place, but they aren’t the construction. You wouldn’t want to drive through a tunnel that hasn’t been reinforced with steel supports and millions of pounds of concrete, so why do you think that corrective exercises are enough to create a finished product in fitness? The mobility and stability exercises that we define as “correctives” simply create the space for more optimal change to take place. They create the opportunity for well-selected strength exercises to change the tissues for the better. For shoulder health we find that the classic approach of wall-angels, thoracic roll-overs, and cat-cows are simply creating the opening for which exercises like loaded carries, supinated pulldowns, and banded retractions fill with strength and stability. Our goal needs to be to do enough to get to the exercises that stimulate adaptation and create positive change; in the shoulders and in the rest of the client’s body. Our responsibility as trainers is to help our clients overcome dysfunctions and improve their movement quality – sure. But our job also implies that we help our clients burn calories, build muscle, and come just short of conquering the universe. Before diving into the actual corrective exercises that will open the gates for us to train with the intensity our client’s want and need, let’s ensure that everyone reading is on the same page on the anatomy and physiology of the shoulder joint. The Basic Anatomy and Physiology – SkeletalWhen looking at the shoulder joint you are presented with three major bones: the clavicle, the scapula, and the humerus.
The spine is also involved in shoulder mobility and stability is often left out when looking at function. We will explore this relationship in the next section when we begin looking at how core function can impact shoulder mobility as well as how thoracic extension is necessary for optimal function of the shoulder joint. The Basic Anatomy and Physiology – MuscularThe human shoulder functions as incredibly as it does because of the incredible number of muscles that are involved. Some control the humerus, others control the scapula, and others control the spine. Most of these muscles are found in the back. When looking at the muscles that contract at the shoulder, we must separate the muscles that control the external rotation and internal rotation of the humerus from the muscles that create the six motions of the scapula. While some muscles share functions – it is important to identify its primary action and what it acts upon in order to better understand how the shoulder wants to function. The four muscles of the rotator cuff are most responsible for the external and internal rotation capacity of the humerus.
When examining the muscles that move the scapula, we are simply looking at the muscles of the upper back; the lats, teres major, rhomboids, trapezius, levator scapulae, the serratus and the three external rotators of the cuff. Each of these muscles have specific functions on pieces of paper, but it is imperative as coaches that we realize that most exercises performed in a gym setting involve more than just one of these muscles doing one of these functions. It is easy to point at the traps and say “oh, they are elevators and contribute to upward rotation.” It is less easy being able to look at a flawed motion and know exactly what is wrong: For example, many coaches will point at someone having issues with retraction and think “ah, the upper traps are overactive and the teres major/minor need strengthening.” They could be right and probably are in a population of people who sit with rounded thoracic spines and internally rotated shoulders. Add in forward neck and shrugged shoulders and this “diagnosis” seems spot on. However, getting just the teres group to fire without activating the infraspinatus or supraspinatus is nearly impossible in a traditional training setting. Getting someone to stay out of their upper traps sounds like a great coaching cue, but that requires getting them to fire the muscles that contribute to scapular depression; the lower traps, pectoralis minor, and latissimus dorsi at the same time – something most clients (or you) can’t do consciously. In fact, a lot of scapular depression comes from the ability to put the thoracic spine into extension. Doing so involves activation the lowest fibers of the traps, the lats, the upper abdominals, and a whole host of muscles that are so deep and connected to the individual vertebrae that considering them in training is pointless. When these muscles contract and thoracic extension takes place, you find that the scapula better slide into the depressed position. The Core ConnectionYet, thoracic control isn’t completely isolated either. It is very hard to contract the thoracic muscles without some level of core control. In this instance, the core includes the anterior muscles of the core that we know (rectus and transverse abdominals, internal and external obliques, and Psoas Major. It also includes the muscles of the posterior core: the quadratus lumborum and the erector spinae. Conscious contraction of these muscles allows for the core to hold tension, which better stabilizes the lumbar spine, which better allows the thoracic spine to go into extension, which better allows the scapula to depress, which better allows the humerus to externally rotate. As you can see, everything is connected, which is why we can’t use such generic correctives to solve complex problems. A Less Important Factor?You’ll notice that we haven’t yet mentioned the deltoid – the most known shoulder muscle. For all the attention it gets in bodybuilding circles its function is not as critical to shoulder function as you’d believe. The anterior fibers assist in internal rotation and drive flexion of the arm while the posterior fibers aid in external rotation and initiate horizontal abduction. The lateral fibers function to create abduction of the arm in the frontal plane. From a corrective standpoint, it is very rarely an issue with the deltoid that proves to be the problem. In fact, it is often the overdevelopment of the deltoids and upper traps and underdevelopment of the rotator cuff muscles that create impingement issues in dedicated lifters. Great corrective exercises keep the deltoids involved and avoid shutting them out. The Hidden GemIn recent years we’ve come to learn that the fascia in our bodies is more than just a covering and more than just extra tissue that gets cut through in surgery. It is a living tissue that is involved in our function on a day by day and minute by minute basis. In fact, research from Michol Dalcourt and the team at the Institute of Motion have proven that the fascia can communicate information across the body faster than any muscle tissue. Its ability to compress and expand is crucial for athletic development. Unfortunately, many fitness professionals see it as tissue that is addressed with foam rollers, lacrosse balls, and other release methods. This isn’t wrong of course as these implements can do well to increase blood flow, increase hydration of the fascia, and improve mobility of the joint in question. However, we can also train our fascia just as we train our muscles. We must look to incorporate the variety of slings that Thomas Meyer’s discusses in his text Anatomy Trains. In our solutions section we’ll explore a few ways to do that to improve the function of the shoulders and truly correct any issues that exist. But first, we must identify a few of the most common problems. Common Problems1) Desk Posture (UCS)The most common problem that a client will present in regard to their shoulder health is the classic “desk posture”. The scapula sits in protraction and elevation while the humerus’ are internally rotated. This posture is held for eight, ten, and twelve hours a day. Over time the pectoralis muscles get tighter, the trapezius muscles lengthen, the muscles of the scapula and glenohumeral joint get weaker, and the client continues to worsen. The most advanced form of this condition is known as Upper Cross Syndrome (UCS) – a severe condition of immobility that usually involves additional intervention with physical therapists, and sometimes, orthopedic surgeons. This posture often presents forward neck as a well – a dangerous condition of the cervical spine. The treatment for individuals in this position is to correct their posture and work to move them in better retraction, depression, and external rotation. However, many of the common methods do not provide enough intensity to stimulate muscle growth or strength adaptations in the muscles of the upper back. It is crucial for trainers to invest time in building their clients upper backs and coaching optimal patterns if the corrective interventions are ever going to stick. 2) Poor Scapulohumeral rhythmFor many people the pain they experience in their pressing and pulling motions is a result of a poor pattern being present. Of course, there are others who have legitimate issues such as shoulder impingements, strained muscles of the rotator cuff, or overactive trapezius muscles that make doing certain movements nearly impossible. The rest though, simply need help reworking their patterns and an emphasis on strengthening the muscles that control those patterns. [embedded content] The scapulohumeral rhythm refers to the quality of movement that occurs when we consider the scapula and glenohumeral joints interaction. People with great rhythms typically an exercise pain-free while people who lack control and patterning struggle to accomplish even the most basic tasks. This topic is quite deep, but in short realize there is a relationship between the position of the humerus and where the scapula “should” be. For example, in a traditional dumbbell overhead press the scapula should be upwardly rotating and elevating as the humerus adducts towards the midline at the top of the press. Many people will execute their press and have little to no movement out of their scapula, thus causing increased stress on tissues that shouldn’t need to encounter them. 3) Lack of External RotationOne of the issues many clients face is the inability to rotate their humerus back. This is more than just the presence of too much internal rotation (such as with U.C.S.). The muscles responsible for external rotation of the shoulder are powerful muscles that also engage in the motions of the scapula. Lacking strength in these tissues can cause someone to become more internally rotated, but also makes it incredibly hard to achieve external rotation at the glenohumeral joint. This matters for more than just mobility. Popular exercises such as pull-ups require a person to own a certain amount of external rotation in order to execute the motion. So too does the overhead press. Lacking the ability to achieve optimal end range of E.R. makes both movements, and so many others, hard to accomplish. It is important to understand that the exercises we use to improve external rotation put the humerus in a greater rotation than we would normally encounter in traditional lifting. But, this sort of work is necessary to strengthen and stimulate the muscles that create E.R. and maintain it in an isometric contraction (such as during a overhead press). 4) Weak Core and Poor Thoracic ExtensionAs stated earlier, the core and spine play a major role in whether the shoulders function optimally. A lot of lifters never develop optimal shoulder health because they create mobility by overextending their lumbar and thoracic spine to compensate. This is especially prevalent in ego lifters performing an overhead press with a massive amount of “layback”. Lacking the ability to contract the anterior core and stabilize the lumbar spine makes it significantly harder for someone to master true thoracic extension. The ability to lift the ribs and extend the thoracic spine allows for better depression, retraction, and downward rotation of the scapula. These motions are direct opposites of the posture that many fall into as a result of upper cross syndrome or “desk posture”. Strengthen the abdominal wall and muscles of the T-spine is imperative to optimizing shoulder function. Much like the foundation of a skyscraper must be firm and set underneath the construction, so too does our core and spine for our shoulders. 5) Weak Upper Back and Lack of AwarenessIn a lot of cases, especially in individuals who do not regularly engage in an exercise plan, there is simply a lack of proprioception and strength in the muscles that control the scapula and glenohumeral joint. Often, there is nothing “wrong” with this population other than their lack of sensory awareness and force production capabilities. Clients like this require more exposure to well-coached patterns and a progressively overloaded strength program that allows their muscles to adapt over time. It may be beneficial to use low intensity correctives to prime a specific pattern and create mobility in the joint prior to loading the muscles with traditional methods. It is critical that we stop seeing all clients as wrecked when they are unable to perform a specific task. For many people, especially with something as obscure as the FMS, it is simply an unfamiliarity with their body and the demand you are placing upon them. Increase their exposure to well-coached exercise instead of trying to fix something that isn’t broken. New SolutionsAs we dive into the specific movements it is important for us to realize that these are just a few examples of great movements that can be used to strengthen and stabilize the shoulder joint. Some of these movements are common and others are painfully boring (in a sense that we aren’t shaking the Earth). However, simplicity is often the fasted route to success. A few of these movements are going to be outside the realm of normality for some coaches. Many traditional strength coaches would look at Animal Flow as a weird form of yoga and dancing, but it is that arena that brings the fascia into the fold. Other movements are simply manipulations of variables in the training arena, such as the angled press, that most people aren’t considering. 1) Dual Kneeling Band Pull Apart[embedded content] The band pull apart is nothing new. However, adding in the kneeling position asks us to contract our core and our glutes – two major parts of our foundation. In doing so we can better extend our thoracic spine, which in turn allows for better retraction of the scapula. 2.1) The Full-House (2 Cables/3 Motions)[embedded content] This multi-pattern movement asks for retraction of the scapula, then retraction into downward rotation and depression (with external rotation of the humerus). Lastly, the overhead press asks for elevation, upward rotation, and forces the external rotators to fire hard to prevent the arms from collapsing forward of the line of gravity. This sort of movement is incredible for grooving the scapulohumeral rhythm, improving upper back strength, and increasing external rotation of the humerus. It is quite the challenge and needs to be done extra light. Five pounds was the resistance in the videos. 2.2) Second View[embedded content] 3) External Rotated T, Y[embedded content] A simple variation of traditional T and Y – this a movement that can be used to improve retraction of the scapula while strengthening the external rotators. It forces the trainee to own their humeral position and originate movement from the glenohumeral joint while remaining set onto stable scapula. This exercise also promotes additional thoracic extension. 4) Angled Press[embedded content] Far too many people contraindicate the overhead push pattern when someone is dealing with shoulder dysfunction. If we were to listen to the FMS, no one who can’t get a two on the shoulder mobility exam should ever press overhead. Yet, tons of people can press pain-free without getting a two. This exercise helps bridge the gap between overhead pressing and not. The slight angle (about 15 degrees) allows you to load up the deltoids a bit without creating a perfect opposition to gravity. The neutral grip, forward elbow, and emphasis on tempo allows us to focus on scapulohumeral rhythm. Use this as a primary exercise after preparing clients for their workouts. This will correct a lot of flaws so long as the movement remains pain free. 5) Supinated Pulldowns[embedded content] At first glance this looks like a standard, boring pulldown. Yet, it is the dramatic emphasis on depression and elevation of the scapula that makes this one stand out. Far too many folks get on the pulldown and just start yanking on the bar to get their set done. The motion becomes about completion instead of optimization. The supinated hand grip helps keep the humerus in a slightly more externally rotated position while also prevented much of the internal rotation that happens with heavy pronated pulldowns. The focus here is to emphasize absolute end ranges. Feel the scapula elevate while maintaining control and then drive them downwards into full depression at the bottom. 6) Simple Animal Flow (Beast Hold to Scorpion to Alternating Crab Reaches)[embedded content] A lot of you will look at this and wonder – why in the heck am I going to do all that flailing? Yet, animal flow is an incredible discipline that emphasizes loading of a lot of our passive structures – the fascia, the connective tissue, the skeletal system. Strengthening these things is imperative to the absolute realization of healthy shoulders. Specifically, the external rotation of the humerus in set crab position is a great tool to have in your arsenal. 7) BONUS: New Way to do Chest Flyes[embedded content] Lastly, I want to share the new best way for you to execute chest flyes. See, the chest flye is one of the most favorite exercises in bodybuilding culture. It causes a tremendous stretch of the pec fibers and can help the person doing them build the muscle they crave. Yet, there is a ridiculous amount of sheering force placed upon the shoulder joint when the dumbbells reach the bottom of a traditional flye. So, instead of using dumbbells and pissing off your shoulders – integrate this band only variation. The key is to press out into the band for the entirety of the movement, thus keeping a high level of tension on the working muscles without stressing the shoulder joint against gravity. As you fatigue shorten the range and focus on the squeeze. Putting It All TogetherYou can correct someone’s shoulders and move their fitness forward at the same time. Your job as a fitness professional is to drive your clients towards the results they want and the results they didn’t know they need. You can still use low intensity correctives in your programs, of course, but it is imperative to go forward understanding that they are simply a very small piece of a much larger puzzle. Your client, if they are to improve, must begin strengthening the muscles by training the appropriate patterns that address shoulder health. Next: The Lower Back and PelvisIn the next article we’ll explore the lumbar spine, pelvis, and anterior core and how we can better correct chronic low-level back pain, coach better hinge patterns, and improve our client’s ability to move with confidence. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/01/part-correcting-shoulders/
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If you, a freelancer outside New York State, ships goods to New York you may have to register as a sales tax vendor in the state (if you haven’t already) — and collect and pay all applicable sales taxes. Why the sudden urgency about registering as a vendor in New York State? It all started last summer when the United States Supreme Court ruled in favor of the state of South Dakota in the South Dakota v. Wayfair (138 S.Ct. 2080 [2018]) case. The ruling effectively eliminated the prohibition on a state imposing sales tax collection responsibilities on businesses without a physical presence in that state. In the case of Wayfair, the company was selling taxable goods online, but not charging customers the appropriate state sales tax. States like South Dakota, of course, had a problem with this since it meant they were losing sales tax revenue. So why New York?In New York State, the ruling triggered some existing provisions in the state tax law related to sales tax vendors. These provisions became effective immediately. Broadly, the new provisions mean that if your freelance business qualifies as a “vendor” (see the definition below) and it makes taxable sales in New York State, you are required to collect and remit New York State and local sales tax. Here are the other details that self-employed and freelance business owners need to know: What exactly is a vendor?New York State defines the term vendor to include, “a person who regularly or systematically solicits business in New York State by any means and by reason thereof makes taxable sales of tangible personal property to persons in the state.” In this case, “regularly or systematically soliciting business in New York State” means that for the immediately preceding four sales tax quarters:
March 1 through May 31, 2018 Therefore, a freelance business that has no physical presence in New York State but meets the requirements outlined above must immediately register as a New York State vendor. A CPA specializing in freelance business taxes can help you to determine if you are required to register as a vendor and file sales tax returns in New York State. However, the general guidelines given above are a good indicator of whether you need to register as a vendor. Stay organizedAlthough this new registration requirement is specific to New York State, you can bet that other states will eye the potential tax revenue stream and follow suit. It is important to determine what sales your freelance business has made in each state, and how the local sales tax rules will impact your tax obligations, as well as the specific filing dates when sales tax payments are due. Jonathan Medows is a New York City-based CPA who specializes in taxes and business issues for freelancers and self-employed individuals across the country. He offers a free consultation to members of Freelancer’s Union and a monthly email newsletter covering tax, accounting and business issues to freelancers on his website, www.cpaforfreelancers.com — which also features a new blog, how-to articles, and a comprehensive freelance tax guide. Jonathan is happy to provide an initial consultation to freelancers. To qualify for a free consultation you must be a member of the Freelancers Union and mention this article upon contacting him. Please note that this offer is not available March 1 through April 18 and covers a general conversation about tax responsibilities of a freelancer and potential deductions. These meetings do not include review of self-prepared documents, review of self-prepared tax returns, or the review of the work of other preparers. The free meeting does not include the preparation or review of quantitative calculations of any sort. He is happy to provide such services but would need to charge an hourly rate for his time. via Freelancers Union Blog https://blog.freelancersunion.org/2019/01/28/do-you-sell-in-new-york-state/
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Have you ever had a client who, no matter what you tried to do to resolve an issue, was still dissatisfied with your work? Trying to maintain a healthy balance between meeting your clients' needs, providing exceptional customer service, and not wasting your time and energy can be a delicate, but not impossible, balance. The good news is that the overwhelming majority of your clients will be pleased with your work. But that doesn't mean that you shouldn't have a plan in place for the outliers. Here's how to be prepared: What is your refund refund/return policy?Make sure that your refund policy is clear. You can add a clause to your contract or include your policy in writing. If you sell a product, you may want to also include a return policy. Be sure to be explicit about who is responsible for return shipping as these costs can add up for you. When you offer a time-consuming service, a refund policy can be tricky. If you're an editor, you can't recoup the time spent. As such, if a client is unhappy, the better option is to work with them to resolve the issue. For example, offer a printed or electronic form where the client can document the changes that they want. Documentation is not only archivalable, but it also cuts down on ambiguity and unnecessarily volleying back and forth. Check the contractDoes the client understand what they paid for? By asking the client to express their concerns in writing, you'll be able to ascertain if their expectations are realistic and, most importantly, contractual. While clients sometimes use dissatisfaction as an excuse to get services that they did not pay for, most will gladly work to address any issues. Maintaining the relationshipShould you offer a discount on a future service? For many of us, word of mouth coupled with loyal customers have afforded us opportunities to grow and expand. The thought of having a colony of disgruntled clients out there may be disconcerting, so you may want offer some type of olive branch if the client's concerns are warranted. I am not a big fan of offering discounts on completed services. Instead, you may want to consider offering clients a discount on a future service — one that will add value to the work so far. Thinking about future transactions also demonstrates to the client that you are sincere about maintaining them as a client and that you care about their concerns. If all fails?Being clear about your refund policy, working with your client, and offering a discount on a future service should help you make amends with an unhappy client. However, some clients will just never be satisfied. Be as proactive and prepared as possible, but also stand by your work, do your absolute best, and you will attract clients who appreciate you. via Freelancers Union Blog https://blog.freelancersunion.org/2019/01/25/how-to-deal-with-dissatisfied-clients/
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BUT FIRST…CHECK THIS STUFF OUT1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & DatesPhiladelphia, PA: April 27-28th Edmonton, Alberta, Canada: May 25-26th Sydney, Australia: July 13-14th Singapore, Republic of Singapore: July 20-21st This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint. With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:
Find out more details HERE. 2. Coaching Competency Workshop – Raleigh, NCI’ll be making my first appearance – ever (<— how’s that possible?) – in the wonderful state of North Carolina this coming March to put on my popular Coaching Competency Workshop. Full details (date, location, itinerary, how to register) can be found HERE. EARLY BIRD rate is currently in effect ($50 off regular price), so make sure to take advantage of it while you can. 3. I Was MemedSOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKFactors Affecting Squat Stance and Form – Ryan DeBellNot only does he pull off wearing a bowtie, but Ryan also pulls off always providing consistent, actionable content that I appreciate. This was a recent podcast he recorded, however the link above does provide a bullet point list of all the factors discussed. Awesome stuff. How to Use Public Speaking to Establish Authority and Grow Your Business – Mark FisherNot many people know this but I almost dodged out of my first public speaking event. It was back in 2009 and I was slated to speak at a local college here in Boston to a bunch of incoming freshman on “better nutritional choices in the cafeteria.” I woke up at like 3 am that morning terrified, telling my girlfriend (now wife) that I was thinking about calling in sick. Can you even do that? Anyway, she talked me out of it and no one died. Since then I have spoken well over 50+ times all over the world and I’m 100% convinced that it’s helped me grow my business. Mark Fisher is THE best public speaker I know and you should read this. Even Flow: Your Menstrual Cycle and Your Workouts – Jennifer BlakeI work with a lot of women and I’d be lying if I said I took this into heavy consideration. This article made me a better coach. Thanks Jen! Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/01/stuff-read-youre-pretending-work-1-25-19/
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Two things with regards to the title of today’s post:
There’s a lot to consider and that can go awry when discussing the squat. To say there’s a plethora of moving parts – not to mention positional considerations (hand position, stance, bar position, etc) – would be an understatement. One of the last things you’d probably ever consider when it comes to your squat performance is your big toe. Well, I’m here to tell you that it’s a pretty damn important and something you should consider considering. Also, this is about as non-pukey of a picture as I could find of a toe. The Big Toe & the SquatWhat inspired this post was an interaction I had with a new client recently. During his initial evaluation I had him show me his squat because he had mentioned the movement has always bothered his lower back. He’d worked with previous trainers in the past who had attempted to “fix” things, more often than not resulting in him stretching this, smashing that, performing a cornucopia of positional breathing drills while repeating the Elvish alphabet backwards, and otherwise being over corrective exercised to death The next step was to bring in an exorcist. I didn’t do any of those things. Instead I did something revelatory. In fact, I’d be surprised if I’m not nominated for a Nobel Prize for how revelatory what I did was. Are you ready? Wait for it… Wait for it… I watched him squat.[embedded content] I’m flummoxed as to why this seemingly obvious “intervention” is often overlooked. I think a lot of it has to do with something John Rusin spoke about during his keynote talk at the SWIS 2018 Symposium:
Watching someone squat is boring. Having someone stand in a zero gravity chamber while a bunch of lasers attempt to release their psoas isn’t. We’ve become infatuated with gadgets and gizmos so much so that it’s become much harder to galvanize the masses into trusting what it is they do best…… ………..COACH. To that point, I’m old school and I just wanted to watch my man squat. I had him take off his shoes I watched his feet and saw that with every repetition his toes would come up off the ground, like so: FYI: this is a picture of me doing a reenactment. See you in a few weeks at the Oscars. Now, for the sake of brevity, it is a conversation to have as to whether or not he was cued into lifting his toes off the ground or not? I’ll nip this in the bud and say for the record that he wasn’t. He was just never coached on how to squat properly. As such, it became glaringly clear why his back had always been flipping him the middle finger whenever he attempted to squat (Goblet, front, back, all of them). When your toes – most often the big toe – comes off the ground you lose your core.[embedded content] Bullet Points (for those of you too lazy to watch):
But Wait Tony, Some Coaches Cue People to Squat With Big Toe Up on the Way Down, and Then to Push It Into the Ground on the Way Up. Are You Saying They’re Assholes?No. Coaches such as Mark Cheng and Cal Dietz – who are both the shit – often advocate the big toe stays up on the way down during a squat (but the ball/metatarsal still stays glued to the floor) and then press the toe down on way up. I find this to be okay – and far be it from me to say they’re wrong. They’re both developing outstanding athletes and making people better. I just find that with all the other mental gymnastics that come along with the squat – big air, ribs down, sit down, not back, spread the floor, drive your chest into the bar, hips through, don’t poop your pants – that it gets a little crowded when you add in the “toes up on the descent, toes down on the ascent” cue. As I note in the video above I like to cue the idea of foot pressure – with three points of contact – and to cement the toes down during the squat. Moreover, the objective is not to grip or dig into the floor with your toes. As Lexington, KY based coach, Drew Watts, notes:
Here’s a nice demonstration of everything in action by Essex, Vermont based strength coach, Jess Voyer (who was kind enough to refer to me as a genius in her IG post. 4,000,000 points to Gryffindor): All of This to SayDon’t be shy to take people’s shoes off. Having a keener eye on what their toes are doing during their squat can give you a lot of information and insight. Toes down = core on = sexier squat. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/01/big-toe-squat/
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This is a post from a member of the Freelancers Union community. If you’re interested in sharing your expertise, your story, or some advice you think will help a fellow freelancer out, feel free to send your blog post to us here. Have you ever scrolled through your Instagram (or whatever) feed, marveling at everyone else’s apparent ability to share their perfectly curated thoughts and opinions on a daily basis? It’s easy to believe that the world is full of cool, connected extroverts, for whom building a personal brand is as easy as falling of a log, right? So, what’s an introvert who’s JUST as committed to building their brand, to do? Start by knowing that you’re in good company. Some of the most powerful, dynamic leaders in business and politics are introverts. A great example of an introvert who’s built an amazing following and business is the founder of Humans of New York, Brandon Stanton. When you get a chance, check out his great Creative Live interview where he talks about building an audience of 17+ million without ever putting himself in the middle of it. It’s really inspiring! And there’s no reason why you can’t do it too, so here are 5 ways to build a brand without being an extrovert: Know what makes you uniqueIn Brandon’s case, he knew he wasn’t the best photographer, writer, or journalist in the world. But the more he practiced his art, he realized that he had a wonderful ability to connect with the strangers he stopped on the street, and have them tell him things that they may not have told even their best friend. He listened, learned, and told their stories in a way that no one else did or could. Find your peopleWho says you have to be an extrovert to build your tribe? No matter how obscure you may think your specialty is, there are TONS of people just like you, looking to connect. There are thousands of meet ups happening in your city every day. Go to those that interest you and where you’ll find like-minded people, rather than events that you think you should go to. When you find people that you genuinely connect with, it’s much easier to create and share content that resonates with them. Make your talent the catalyst for everythingIn my opinion, a successful brand is born out of your desire to identify and share your unique talent with those who have a genuine desire or need for it. If you have a vision and the commitment to share it with your ideal clients, your business will grow. Push yourself to keep growing and evolving in your art or talent, and find ways to connect with others through your platform. Become a master at what you doWith never-ending opportunities to follow "taste makers" and "influencers," you could be forgiven for thinking that there are shortcuts to building the business or career you want to have. But as Malcolm Gladwell says, it takes 10,000 hours to become an expert, so start clocking up the hours. In his interview, Brandon talks about working harder than anyone he knew — pushing to get 4 pieces of content live per day for his Humans of New York blog – come rain, shine or holiday. His blog grew and evolved as a result of his intention to put in the hours and make it better and better. Be yourselfIt may sound trite, but being your authentic self is the fastest, most joyful way I know to build a meaningful, successful business. Stay true to your vision, cultivate connection and take action on the leads and opportunities that come your way. What action will you take today to start building your brand? Justine Clay is a speaker and business coach for creative entrepreneurs and freelancers. Through a series of clear, actionable steps, Justine will teach you how to you identify what makes you stand out from the crowd, create a marketing message that resonates with your ideal clients, and build a successful and fulfilling creative business or career. Sign up for Justine’s free guide: How to Find High-Quality Clients and Get Paid What You’re Worth and start making monumental changes in your creative business or career today. via Freelancers Union Blog https://blog.freelancersunion.org/2019/01/24/5-ways-to-build-your-brand-without-being-an-introver/ |
AuthorI have 5+ years experience working as a medical transcriptionist. When I am not working, I enjoy sports like playing basketball or judo. I love making friends and connections. Archives
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