https://blog.freelancersunion.org/content/images/2019/02/FU_Blog_DefineYourBrand_Blog.png
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. As freelancers, we’re used to fighting our own battles, and working hard for each new project and client. The pressure is always on, but there is one thing that you can establish that makes it easier to seal the deal with clients, increase your rate, and become more successful: a killer brand. Here are four ways to stand out. Define YourselfYou already know your strengths and skills, but potential clients don’t. That’s why you need to sit down, dig deep and analyze the following: Your niche Your skills Your work ethics Now that you’ve defined what you have to offer, build the brand your skillset deserves. Name, Image & DesignIt’s essential to put some serious creative effort into the following to stay competitive. Name: Regardless, come up with a unique hook. Image: Going publicNow that your brand is ready, get it out there. Social media: To get clients interested, promote your work, share client testimonials, and inform them about what you offer. Website:
The goal is to help people understand exactly what is it that you do, the types of services that you offer, and where they can find you. Finally, don’t forget to connect your website to your social media accounts. Make a connectionCreating an emotional bond with your clients may sound like the icing on the cake, but it’s actually essential. In order to build a strong client base, your personality needs to shine through your brand. This is why you need to establish your brand voice. What type of communication will you create between you and your clients? Will it be strictly professional or is there room for a more friendly note? Make sure you establish your voice early on and use it consistently. Erica keeps track of the latest trends in IT and technologies, blogs about efficient strategies in education and business coaching, and holds educational webinars. via Freelancers Union Blog https://blog.freelancersunion.org/2019/02/22/freelance-101-4-tips-for-building-your-professional-brand/
0 Comments
https://tonygentilcore.com/wp-content/uploads/2019/02/books-2-1024x606.jpg
BUT FIRST…CHECK THIS STUFF OUT1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & DatesPhiladelphia, PA: April 27-28th (<– EARLY BIRD rate ending soon). 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. NOTE: For the Singapore event you’ll need to use THIS link. 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. This is a great opportunity for other fitness professionals to gain better insight into my assessment and program design process. And cat memes. Can’t forget the cat memes. Full details (date, location, itinerary, how to register) can be found HERE. SOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKThe Top 19 Nutrition Myths of 2019 – Michael Hull (for Examine.com)This was/is a spectacular article. I might have to print it out and keep a copy on hand at all times whenever I need to debunk some cra cra nonsense. How to Tell Your Clients to Cut the Crap – Lana SovaA bit of tough love with as smidge of Jedi mind trick fuckery = excellent article from Lana. Foam Rolling Gone Wrong – Jonathan WattersThis is NOT an anti-foam rolling article. Relax. It’s more anti-using spiked lacrosse balls and live grenades to release your piriformis. 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/2019/02/stuff-read-youre-pretending-work-2-22-19/
https://blog.freelancersunion.org/content/images/2019/02/FU_Blog_PaidFamilyLeaveLaw_Blog.png
If you have dependents, ask yourself: who would cover their housing, education, health, and other expenses if you passed away? Yes, that escalated quickly. Because the truth is, if you have insured anything, but not your life (like your phone), your safety net fits one only. Whatever is holding you back, from a “la la not listening!” approach to mortality to confusion about what life insurance is or how to go about it, we have you covered. Here's what you need to know. Do I really need life insurance?As with every type of insurance coverage, the answer depends on your worst-case scenario. If anyone else besides your relies on your income, then yes, protecting them is a sound investment. What’s the difference between term and permanent life insurance?There are two kinds of life insurance — term and permanent. Which you go for will determine the period of coverage and the amount your beneficiaries will receive. At Freelancers Union, we provide flexible, easy-to-use term life insurance plans that you can check out here. Term: The idea behind term life is that you won’t need insurance after the conclusion of the policy, as your dependents will be grown and able to provide for themselves. Permanent: Permanent is a good option for those with a high net worth who want to leave behind a lot of cash. And because they accumulate cash value, these policies can be borrowed against. If permanent life insurance seems like a good option for you, talk to a financial advisor. Isn’t this a depressing subject?No! If the worst should happen to you, those you love are protected. And if not? There’s no downside to outliving your life insurance policy. Peace of mind is always better than hoping — and that’s where life insurance comes in. via Freelancers Union Blog https://blog.freelancersunion.org/2019/02/21/these-are-the-three-most-common-questions-we-get-about-term-life-insurance/
https://tonygentilcore.com/wp-content/uploads/2019/02/lower-back-1024x683.jpg
A few weeks ago 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. He followed that up with a treatise on the shoulders. Today, he’s back to cover the lumbar spine and hips. Grab a cup of coffee. This is good. Part II: Correcting the Lower Back and HipsIn the last article – HERE – we looked at how we would address the issues that occur at the shoulders and thoracic spine. We discovered that optimal shoulder function comes from a healthy scapulohumeral rhythm, a mobile thoracic spine and humerus, and strong scapula and core muscles. In the end we identified common problems and proposed unique exercise solutions that can not only correct issues when they arise, but also strengthen the capacity of the joint altogether. That followed my opening article in which I discussed my stance on the current state of our industry and how we’ve gone overkill in regard to corrective exercises. You can read that HERE. Which brings us here to the next installment of the series – a similar dive into the lower back and hip joint, an anatomically different, but physiologically similar region of the body. You’ll discover how lower back pain isn’t simply the lower back, how hip dysfunction or immobility requires more than flexibility and blood flow, and that integrated three-dimensional movements are the key to unlocking the hips and core. As Shakira sings, “hips don’t lie”. We are going to dive into the anatomy of the region, the physiology of the segments, and biomechanical implications that must be considered by any professional worth their salt. We are going to unlock our, and our client’s, potential by adding another five great exercises to the equation too. But first, I want to take a moment to clear the air and amend a point I made in my previous post. An Amendment on the FMSIn my last article I made a bit of a blunder when I described an issue that I have with the Functional Movement Screen. In my efforts to write a short, and interesting, piece of literature that covers a complex topic I did not effectively communicate my viewpoint on the matter. My claim that “the FMS puts the fear of God into trainers” isn’t quite accurate. Brett Jones of FMS and I had a call on the matter and enjoyed an outstanding conversation on the FMS, how trainers are using it, and my specific area of concern. Brett Jones (Note From TG: NEVER make Brett angry. Ever. Just kidding. Brett’s as professional as they come and one of THE best presenters I have ever had the pleasure of learning from. But seriously, don’t feed him past midnight. He drew to my attention that the FMS, when taught properly and used properly, especially after the level 2 certification, provides trainers a lot of tools to correct and address issues that are present in the screens. And he is spot on. In my experience with the Functional Movement Screen, and the literature it publishes, I’ve found tremendous success in identifying, addressing, and correcting flawed patterns. The tools are present for a trainer to succeed. So, to that end – the FMS itself is not an issue, and in fact, the certifications and resources that Gray (Cook) and Lee (Burton) provide are high on my list of recommended education for trainers. Simply put, much of the responsibility lays on the trainer performing the assessment to ensure they understand what they are screen, why they are doing it, and what it all means regarding the client’s exercise program. And so, my point is really this:
Basic Hip and Lower Back Anatomy – SkeletalWhen looking at the skeletal anatomy of the spine and hip we find that it is quite simple. There are four major considerations:
The ankle and foot are also capable of impacting health of the hips too, especially in the running community. Issues in these lower joints can cause negative effects to move upwards in the kinetic chain and begin causing negative adaptations in the hip joint or lumbar spine. We will address these correctives in the final part of this series, Hip-Knee-Ankle-Foot, so stay tuned. For now, simply acknowledging their role in the process is enough. Under the same principles, the shoulders can also impact the function of the hips. A dysfunction in the shoulders, such as upper cross syndrome, impacts the T-spine, which disrupts the lumbar spine and pelvis. Improving the health of the shoulder joint can help alleviate the poor postures that stress the lumbar spine and allow for a better functioning pelvis that experiences the ranges of tilt patterns because the lack of tightness in the lower spine. The scapula specifically should be considered (and will be in our correctives). Basic Anatomy of Spine and Hips – MuscularThere are muscles that could be mentioned in this section that run very deep in the body and have very specific function. The multifidus for example is a muscle that runs along the spine and has an important function; yet, our training practices aren’t exactly targeting it. It is always good to know these types of muscles, such as the quadratus lumborum, obterus group, gemelli , and the aforementioned multifidus. Still though, this article is meant for our day-to-day efforts and most trainers simply don’t need to consider these things There are some major players that you need to know though:
The erector spinae, the quadratus lumborum, lattisimus dorsi, and lower trapezius muscles function on the thoracic and lumbar spine from the posterior of the body. These muscles are critical for putting the T-spine in the right place and stabilizing the L-spine during movement. Basic Movement Physiology Knowing what is in play is only half of the battle. Note From TG: Goddamit Kevin. Rule #239 of being a nerd is that whenever the phrase “only half the battle” is used it must always be followed with GOOOO, Joe. In fact, knowing the structures and muscles involved is irrelevant if we don’t understand how they create movement in the body. To avoid blowing this article out into a thirty-thousand-word book on physiology we are going to have a down and dirty list of functions and the muscles that do the work. I implore you to read and learn more about the muscular physiology that drives these movements from other resources. Play with things at the gym and try to “feel” what you can. I felt obligated to include this information in an honest effort to create the best free guide to hip correctives you’ll find. What you do with your education from there now rests in your hands.
Now, I realize that this list reads like the appendix of a textbook, but don’t get lost in the noise. Notice the tremendous amount of overlap. You’ll see that the glutes have multiple functions as do the adductors and the TFL. This sort of information at least shows us what the major players are going to be. The Fascial IntegrationWe must also give attention to the intricate layers of fascia that are found in the core, hip, and thigh. Whether we address it through myofascial release or integrated non-linear movements, we must give it attention. As noted in the previous edition, fascia is a highly communicative tissue that can arrange our body and its structures at a speed that is closer to the speed of light or sound than it is the speed of our cognition. Fascia adapts, positively or negatively, to the stress placed upon it. Sit in a chair all day? Well, your fascia is likely bound up and dehydrated. Exist in a world where yoga, integrated movements, and sports are a major focus? Chances are you have healthy fascia. The utilization of non-linear movements is one of the best ways of to improve fascia. The Major IssuesThe issues that occur at the spine and hips are almost always interconnected. A client could deal with just one or all of them. Chances are that you’ll deal with all of these issues in some point in your career. It is important to read and learn each of these as their own issue while also understanding that a client could show up to you with a Royal Flush of dysfunction. Luckily, the correctives we’ll discuss at the end are Swiss army knives – they are great for everyone. 1) Desk PostureOnce again, our lovely desk posture makes an appearance on the list. It is important to acknowledge the impact that upper cross syndrome (UCS) can have on core function, and thus hip function. If someone is slouched over with internally rotated shoulders, a kyphotic thoracic spine, and weak abdominal muscles, then we can very likely ascertain that their hips aren’t going to function optimally. The lack of thoracic extension, poor function of the core muscles, and the overextension of the erector spinae and trapezius muscles dramatically impact the way someone can function up and down the length of their spine. Ironically, many of these same flaws are also present in lower cross syndrome (LCS), which involves the muscles of the lumbar spine, abdominal wall, and the hips. Dysfunction caused from sitting all day can make the muscles involved weak (glutes and abdominals) or tight (muscles of the lower back and the hip flexors). When a client presents these issues, especially together, it can be hard to prescribe any challenging exercises because their entire torso is locked from neck to butt. It is important to spot these issues early and begin implementing a corrective strategy that gets that client on the right path. Thankfully, we’ll have some exercises below that will be great for both UCS and LCS issues. 2) Excess Anterior TiltWhen the pelvis is stuck in its “tipped forward” position for too long there are issues that can present themselves at rest and during exercise. In fact, continuing to exercise, especially with exercises that promote even more tilt, can cause damage to the vertebral discs. In this position the erector spinae and QL are pulled tight while the anterior core is left in a lengthened and overstretched state. This sort of weakness in the abdominal wall makes optimal hip function harder to achieve and can lead to injuries at the spine. Another unfortunate consequence is the overextension of the spine, or flaring of the rib cage, which can create the appearance of a midsection that is holding excess bodyfat. This bulge is simply a result of poor posture and would disappear once the pelvis is set back to neutral. It should be noted that though that the pelvis should be able to anterior tilt through a full range of motion – it just shouldn’t be stuck that way. 3) Excess Posterior TiltThe exact opposite of anterior tilt is the posterior version, which is when the pelvis is tilted back too far. This “belt-buckle to nose” condition is often found in individuals with lower cross issues since their abdominal walls are weak and their hip flexors overactive. Image Credit: precisionmovement.com This position pulls the glutes completely in line with the body and flattens out the lumbar spine by ridding of the natural curvature of that region. This is not only “less attractive” due to the appearance of having no ass, but it also dangerous to load someone who can not achieve even low levels of hip extension and hip flexion. When someone is stuck here – they effectively have no idea of how to move their hips. The corrective strategy here requires specific interventions that improve the awareness of the client as well as the strength of the glutes, hamstrings, abdominal wall, and even latissimus dorsi muscles. Additional efforts can be spent to improve external rotation of the femur and abduction too. Once again, the hip should be able to posterior tilt during some movements and to help create stability. 4) Sticky Femurs (no, this isn’t technical)One of my favorite terms for someone lacking the ability to rotate their femurs in their hip sockets (internally or externally) is “sticky femurs.” What I mean by this statement is nothing more than the image of having gum stuck in the joint that prevents optimal movement. This is a combination of a lack of mobility in the joint due to not experiencing enough movement variation. Very active people could have “sticky” hips if they don’t cross train or experience movements in all three planes. Many “big” lifters struggle with external and internal rotation at the hip. The other side of the coin is weak external or internal rotators that are incapable of owning the position that we put the femur in with excellent mobility. This is very common in dancers, those who practice yoga, or others who don’t actively strengthen these muscles. Detrained individuals fall into this category too. The mobility is there, but strength at end ranges is not. 5) Poor CoordinationSometimes the issue is simply getting people to start exercising more and feeling their body move in a variety of ways. Frequent exercise, especially when done with coordination as the end goal, can improve a lot of functions of the hips on its own. It is amazing just how bad things can get when someone is rusty or de-conditioned. Of course, you’ll need to spend time mobilizing and strengthening the various elements of the hip joint, but you’ll likely see increased output by simply exposing clients to new forms of movement and exercise. Any training program that features unilateral, contralateral, ipsilateral, and bilateral movements in all three planes is ideal. 6) Weak CoreLastly, poor strength in the core itself can cause serious issues. It can derail any segment of the body since the primary function of the core itself is force transduction – AKA – translate forces from the limbs to each other and to the external environment. A strong core is capable of remaining stable as the limbs create and accepts force. We must ensure our clients can move through all three planes of motion, with optimal function at the joints, with a variety of loads and challenges, because they possess a strong core. For this reason, most of our programming for the core should emphasize creating, and maintaining, tension. The Corrective ExercisesOnce we dive into the corrective strategies it is important to acknowledge that all these movements can be used to help with each issue. All these movements in some way will impact the ability of the client to succeed in overcoming hip dysfunction. Each are also excellent in isolation as warmups, isolated correctives, and “fillers” between primary movements (as Tony often discusses). The Sumo deadlift, obviously, is a primary movement that should occur early in a program, especially if we are loading it up. 1. Glute Bridge Pullovers[embedded content] This simple variation of the traditional glute bridge accomplishes two major things:
You can strengthen the lats, glutes and abdominals while also addressing coordination issues. This exercise can help with every problem listed above except for “sticky femurs.” 2. Foot Elevated Glute Bridges[embedded content] Another glute bridge variation that can dramatically improve the strength of the hip muscles (both flexors and extensors). By elevating the feet, you can increase the range of motion you’ll experience and improve your ability to drive into the bridge. The key is to manage the lumbar spine and avoid overextension. The sort of exercise is great for strengthening the core, improving pelvic tilt issues, addressing coordination, and improving posture. 3. Cossack Squats[embedded content] A highly advanced variation of a lateral squat – the Cossack squat asks for an incredible amount of external rotation from the femurs. It targets the muscles that drive abduction and hip flexion and extension while moving through the frontal plane. You can use your arms to help counterweight your body as you go down and find depth. Ease into the motion and look to improve your depth and mobility over time. This is an advanced exercise that can be regressed to holding onto something like a squat rack to help with weight transfer. 4. Copenhagen Side Planks[embedded content] For some reason we love naming exercises after places – this side plank variation being no different. However, this is one of the most incredible ways of working the adductor grouping without needing to add external load. You’ll also integrate your internal rotators and the muscles of the rotary core. This sort of combo lends itself to improving strength and coordination. Your goal should be to squeeze the bottom leg towards the bottom of the bench without rolling over and dumping the tension in the side plank. Drive yourself to maintain an ideal side plank posture the entire time. 5. Loaded Marching Carries[embedded content] Loaded carries are a movement pattern all their own. Few things can rival the simple effectiveness of grabbing heavy weights and walking around with great posture. This variation though, greatly improves the function of the hips by incorporation intentional hip flexion through the march. Focus on driving the knees perfectly vertical, play with your speeds, and always emphasize a tight upper back, strong core, and depression of the scapula. This exercise addresses every single problem mentioned above. 6. Sumo Stance Deadlifts[embedded content] The validity of a medicine is always in its dose. Sumo stance deadlifts are one of the best corrective exercises you could program assuming:
The reason that the sumo stance is so great is that you are literally working all of the muscles of the thigh, hip, core, and upper back at the same time. The external rotation and abduction of the femurs improves the strength of the muscles involved while also helping clients discover new mobility and neuromuscular coordination. This pattern is especially useful for those who spend most of their days sitting. 7. Loaded Beast to World’s Greatest Hip Opener[embedded content] An interesting cross between a traditional mobility exercise and one of the loading phases in Animal Flow – this is one of my go to exercises for increasing the dynamic ability of my clients. This version allows you to go fast or slow depending upon skill set while also loading the hips through a full flexion and extension cycle, improving coordination, and integrating the upper body and lower body together in a mobility movement. You can use this as a “energy system” filler if you so choose (and your client is ready). BONUS:8. Hinge Position Face Pull[embedded content] A lot of clients need help discovering how to hinge. Those same clients also struggle with maintaining tension in their cores and lats too. This exercise combines an active movement of the shoulders (great for shoulder health) with a passive hip hinge to improve core and hip strength. Add this into any of your programs as a variation of the face pull that challenges your clients do more than just yank on the cable. Wrapping it UpYour ability to improve your client’s function around their hips depends on your ability to address the mobility and stability needs of the segment while also ensuring they are getting enough of a training stimulus to cause change. Understanding the nuances of the anatomy and physiology is a critical step in developing progressive programs that correct issues and cause a training effect. The final part of the series will discuss the relationship of the hip-knee-and ankle. 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/2019/02/part-ii-correcting-lower-back-hips/
https://tonygentilcore.com/wp-content/uploads/2019/02/Band-Aid-1024x683.jpg
I work with hurt people for a living. It’s not uncommon for people to seek out a coach or trainer because an exercise doesn’t feel right or because something – a shoulder, a knee, lower back, their soul perhaps – routinely hurts and they can’t seem to get out of their own way. That’s where I come in to save the day. Most of the time. To fix someone’s squat technique and to maybe (probably) give him or her a reality check. Boom or BustThis is a term I stole from a friend of mine, Dan Pope of Champion Physical Therapy & Performance, and to a larger degree has its roots from a presentation I watched him do centered around the conversation of understanding shoulder pain. “Boom or Bust” refers to the person who handles their business as follows: Train/Overload –> Do a lot –> To the point where it becomes painful –> Get pissed off, becomes upset, is inconsolable, and inevitably increase their volume of ice cream and Julia Roberts’ movies –> Feels better –> Repeat –> What an asshole. I’m sure many of you reading – whether the above sequence of events describes you or some of your clients – can commiserate. It can all be summarized using the following graph: Again, props to Dan Pope. I essentially drew his graph, but added a little Tony LOLs. What this depicts is a scenario and approach that keeps the alarm system sensitive as well as pain levels up. They train hard on Monday and hit their bench pretty aggressively, of course. A day or two passes, the shoulder feels okay, and they decide to test the waters again and perform a bunch of high-rep push jerks. Another day or two passes, the shoulder starts to feel, normal again, and since they have zero fucks to give, decide it would be a swell idea to perform kipping pull-ups paired with handstand push-ups for AMRAP on broken glass. All they do is perpetually plow through their pain threshold and the cycle continues over and over and over again like an episode of Russian Doll. This, of course, is absurd, and makes zero sense. Conversely, what also makes zero sense is the opposite approach… …UNDER-loading, over corrective exercising people to death, or worse, doing nothing at all. I’m not dissing the corrective component. Depending on how sensitive someone’s pain threshold is, we may very well have to resort to a myriad of side lying external rotations, arm-bars, and band work. The key to improving pain, though, particularly with the long game in mind, is to elicit a smidge (key word: SMIDGE) of it during training. You want to tease it, buy it a drink, make out with it a little bit. If you want to elicit change, you need to move. When we move, we induce something called mechanotransduction, which is just nerd speak for “tissue begins to heal.” Pain, when DOSED ACCORDINGLY, can be beneficial during exercise. When we push into a little pain there’s generally better short-term results than if not. Think of it like this: There’s a line in the graph above labeled “pain threshold.” On a scale of 1-10 (1 = no biggie, I got this and a 10 = holy shit, a panther just latched onto my carotid), exercise should hover in the 2-3 realm. In this case, the person can tolerate things like push-up, landmine, and row variations. [embedded content]
That’s the sweet spot and what we’re after from a managing pain standpoint. We’re doing juuuust enough to elicit a training effect, playing footsie with the pain threshold, but avoiding any boom or bust scenario where we place commonsense ahead of our ego. And then, over time, the graph looks like this: I’m an idiot. That arrow pointing up should be labeled “Improvement in Pain.” The pain threshold slowly creeps higher and higher, and before long, push-jerks, bench pressing, and fighting Jason Bourne ain’t no thang. Training (with weights), when matched with someone’s current ability level, and when dosed effectively, can be corrective. 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/2019/02/boom-bust-youre-always-hurt/
https://blog.freelancersunion.org/content/images/2019/02/Blog_DontWorry_Index.png
Inevitably, there will come a point during your freelancing career when you need a time out. Your tank may be on E and your battery might be on the cusp of dying. This can happen over a prolonged period of time or it might happen without warning. Regardless of the circumstances, there is nothing wrong with recharging. Many of us have end goals, outcomes, and benchmarks that we use to determine our progress and, ultimately, our success. When we fall slightly short of these goals, we may become down, sluggish, or even closed off. Knowing that you need a reboot is one of the first, and most critical, steps in regaining the motivation that you need to stay focused and productive. So, what does recharging look like and how can you do it? Here are 3 simple steps that you can take starting right now. Take a mental inventoryToo often, we think of self-care as a luxury or something that we should treat ourselves to. But in fact, it should be a natural part of your daily routine. What this looks like will vary from person to person, but what’s most important is that your self-care regimen revolves around those things that edify you and bring you joy and comfort. Ask yourself: What do I need? What is missing? What is abundant? Typically, the need to recharge is precipitated by something or a series of events that leave us feeling taxed or overwhelmed. If you can identify what your triggers are, you are better positioned to either prevent them or deal with them, instead of reacting to the triggers. In this sense, your mental inventory can serve as a preemptive measure. Take a sabbaticalWith proper planning and provisions, taking a purposeful break may be exactly what you need. A change of scenery or even disrupting your daily habits may provide you with a fresh perspective and even inspiration for a new project or task. Because not working and not being productive in a traditional sense may be stressful (which defeats the purpose), make sure that you are clear about the purpose of your sabbatical and use it to your professional benefit. If going on leave is unrealistic, you may want to consider adding some new things to your wheelhouse: When did you last take a class, learn a new skill, or do something uncharacteristic? Often times, exploring new opportunities is a springboard for growth and much needed variation. Practice mindfulnessReminding yourself that your work is purposeful will help you get through rough patches or dry seasons. However, if your work is not aligned to your purpose, there is a strong possibility that what you do will simply end up as an additional item on your to-do list. This, too, can lead to burnout. Therefore, try to tap back into why you became a freelancer. To do so, actively engage in contemplative exercises such as meditation, yoga, and even personal affirmations. All can help you re-center. Even reading books written by people whom you admire can help you recharge. Aligning your work to our passion will help you to manage its stresses. Whether you refer to it as recharging, rebooting, retooling, or reenergizing, take time to be your optimal self. Every small step that you take will place you one step closer to being recharged and ready to go. via Freelancers Union Blog https://blog.freelancersunion.org/2019/02/20/how-to-beat-burnout-and-recharge/
https://blog.freelancersunion.org/content/images/2019/02/Blog_Lawyers_Index.png
If you went through a divorce or other legal proceedings recently, you're probably quite eager to leave them in the past and start anew. Unfortunately, you may have to deal with them again — or at least their financial aftermath — now that tax season is here. Tax reform's impactUnder the Tax Cuts and Jobs Act (TCJA) laws you can no longer deduct payments made for alimony (for divorces post-2018) or certain legal bills. Given that these payments can often be significant,it is important to know how this change may impact your freelance taxes going forward. Here’s a quick synopsis: Starting in 2019, you can no longer claim tax deductions for alimony payments. Before the TCJA’s reform of the tax code, payments meeting tax law requirements could be deducted by the payer on their federal income tax return while the recipient of such payments reported them as taxable income. But as of now, alimony payments are no longer tax deductible and recipients of them no longer have to include them in their taxable income. This applies both to divorces executed after December 31, 2018 or modified after this date if the modified agreement specifically states that the new tax rules shall be applied to these alimony payments. In addition, child support payments or payments to divide the marital property are also treated as nondeductible personal expenses for the payer and tax-free payments for the recipient. Possible exceptionsKeep in mind the requirements for deductible alimony. If you have an alimony agreement that pre-dates 2019 it may still qualify as deductible alimony if it meets the following requirements:
Other affected legal scenariosLegal woes affecting you? Here’s what it means for your taxes. Tax reform ushers in higher taxes on lawsuit settlements with no deduction for attorney fees in some cases. For example, if you win a lawsuit in a $100,000 case, you will pay tax on the full $100,000, regardless of how much you pay in legal fees. However, there are two important exceptions: This new law does not generally apply to qualified personal physical injury cases. In these scenarios the entire recovery from the case is usually tax free. It should also not impact recoveries from cases where plaintiffs bring claims against their employers, but you should check with your tax professional in regard to your specific circumstances to be sure. In most other personal lawsuits, there is no longer a write-off for legal fees or costs, so you would be taxed on all of your recovery. At first this may not seem like a big deal, but when you considerv that it includes lawsuits related to issues such as privacy, defamation of character, divorce, child custody, wrongful imprisonment, malpractice, punitive damages, and other common legal troubles the impact is likely to be much more widespread among taxpayers. The impact of tax reform on legal fees cannot be overstated. The TCJA makes significant changes to the deductibility of alimony and personal lawsuit recoveries, which can really add up to a significant tax liability on your freelance tax return. Again, it is key to make sure you discuss your personal legal situation as it relates to taxes with a qualified professional. 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 Mar. 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/2019/02/19/alimony-and-lawsuits-may-add-to-your-freelance-taxes-under-the-tax-cuts-and-jobs-act/
https://blog.freelancersunion.org/content/images/2019/02/blog_TimetoLearn_index.png
There are two reasons home workouts are perfect for freelancers. One, you're self-motivated. Two, when irregular payment schedules can make the essentials feel like a struggle, who wants to add a gym membership? Of course, there are an infinite number of fitness websites that cater to every workout type, schedule, and fitness philosophy, and you (hopefully) don't have time to test run them all. To make your next break a productive one, we've rounded up four of the best, for every preference. Bonus: they're free! HASfitFor literally everyone In short, HASfit has something for everyone, from your grandma to Dwayne Johnson. No matter which routine you settle on, sessions with them genuinely feel like working out with two friends. Two really good-looking friends who have all their s*** together, aren’t remotely annoying about it, and just want to help you “get better at life.” Who could let them down? POP PilatesFor the easily distracted Even if you consider yourself a pilates pro, Cassey's brand of high reps and high intensity is a step up. She's ideal for anyone who needs extra stimulus to stay locked in, as she choreographs every workout to pop music and chats about her latest trip to the MAC store even on her 500th squat. Yoga with AdrieneFor those who need a workout buddy Whether you’re new to yoga or reading this in headstand, her self-love-infused classes are cures for what ails you. Categories range from “Yoga For Creativity” and “Yoga For Self Doubt” to “Stress Melt” (we’ll take two please). Is self-judgment keeping you from nailing that deadline? Maybe you need to work out with an accomplished yogi-celeb who also falls out of poses from time to time and drops the occasional f-bomb. See, she’s doing fine! Sean Vigue FitnessFor outdoor types (and anyone on a deadline) Don’t let dramatically beautiful mountains and lakes, or Sean’s chipper personality, fool you. His workouts are intense — particularly the deceptively short “power yoga” variety. If long preambles and focus on yoga philosophy aren’t your thing, trust that you’re in good, to-the-point hands with Sean. While he does espouse the mentally “disruptive” benefits of the practice, his focus is on the athletic. He changes it up constantly, doesn't waste time, and keeps his sense of humor. Now that's a philosophy freelancers can live by. via Freelancers Union Blog https://blog.freelancersunion.org/2019/02/18/fitness-sites-for-freelancers/
https://tonygentilcore.com/wp-content/uploads/2019/02/Logo-Trainers-1-1024x433.jpg
Admittedly I’m a bit biased since my name is attached to it, but The Complete Trainers’ Toolbox is the shit. Pulitzer Prize worthy in fact. Okay, I’m really biased. Here are FIVE quick-n-dirty reasons you should consider purchasing it. 1) I’m AwesomeLets be real: You didn’t think I’d attach my name to something sub-par did you? Pffffft, whatever. I mean, this isn’t season two of Stranger Things or, I don’t know, whomever Carrie ended up dating after she broke up with Aidan. But just so that I don’t come across as a total pompous a-hole, every person involved with this project is an established fitness professional with years of experience under his or her’s belt. In fact, I just counted all the years up and it comes to 1,000. Every…single…person has at least 10+ years experience in the health/fitness industry and with that, 10+ years of mistakes, successes, hindsight, things they’d do differently, things they’d do the same, not to mention an absurd number of protein shaker bottles left in their gym bag for a week too long. The Toolbox came to fruition because we saw an opportunity to help other fitness professionals improve and grow their business; to tackle common industry pitfalls and traps, save time scouring the internet for answers, and foster a scenario where you build a successful career with integrity. 2) There’s a Little Something For EveryoneAs can be expected with a resource such as this, The Toolbox goes into the weeds on topics such as program design, assessment, Sam Spinelli’s presentation on “Everything Squats, Knees, & Hips” is outstanding. And if Luke Worthington’s presentation on assessment doesn’t make you swoon, his British accent will. However, what I feel makes this resource special is that it includes a little bit of everything. I don’t know about you, but I can only handle so many hours of any one topic before I want to jump through a pane glass window. The only exception(s) would be 1) breaking down and ranking Jason Bourne fight scenes and 2) bacon. Here you get 17 hours of content, albeit all bundled up in a hodge-podge of diverse topics – everything mentioned above in addition to presentations on Programming For Pull-Ups, Understanding Flexion & Extension Based Back Pain, How to Write Stellar Fitness Content, Improving Overhead Mobility, Finding Your Ideal Client, and Core & Pelvic Floor Lifting Considerations. What’s more, Dr. Lisa Lewis’s presentations on Negative Self Talk and How to Increase Motivation are the two wild cards, in my opinion, that provide a ton of value. Like it or not, if you’re a personal trainer or coach, half of what you do entails psych0logy and the “soft” skills of coaching. 3) It Isn’t JUST Dudes TalkingNine industry experts are involved with this resource. Four are women. I’m sorry, but that’s a HUGE deal for me and it’s pretty fuckin cool. 4) Go At Your Own Pace and Earn Continuing Ed CreditsThe Trainer’s Toolbox is an online resource that you can view at your own pace. There’s no time requirement to complete it, so whether you want to binge watch everything in two days or watch a little here and a little there…you do you. Moreover, when complete (and you send in your exam) you can earn 1.7 continuing education credits via the NSCA. This is something you need to stay on top of every two years, and if it’s tough for you to travel to attend workshops and seminars this is a convenient way to meet those requirements. 5) We’re Planning SequelsI think. I’m like 90% sure this is the plan. But unlike The Matrix sequels these won’t suck donkey balls. The advantage here is that with each subsequent iteration you get an even further glimpse into what all of us are currently thinking and doing. What will we have changed our stance on? What new things will we have learned? Will Sarah win Kumite in 2020? You’ll just have to wait…. 6) BONUS: You Can Save $100 OFF the Regular PriceThe Complete Trainers’ Toolbox is currently on sale at $100 off the regular price, but it only last through this Sunday (2/17) at midnight. Only a few more days to take advantage. —> Go HERE <--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/2019/02/5-reasons-consider-purchasing-complete-trainers-toolbox/
https://blog.freelancersunion.org/content/images/2019/02/FU_Blog_7TraitsCreatives_Blog.png
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. My freelance writing business began in full force on the luckiest day of the year: March 17,2017.I had a year’s worth of savings, a client that assured me enough work to cover the equivalent of a quarter of my take-home pay, and spousal healthcare coverage. Cut to the first Monday. Still giddy with all that flexibility, I opened an email from my one and only client. It read, “Sorry! Our budget was slashed and we have to let you go! We loved working with you, though!” You can imagine the freakout that followed. Years later, I know that to succeed as solo writers-for-hire, we need to mix and mingle to our collective competitive advantage. Here's why you need a network. Professional backupTogether, we will always have work. Commissions for referrals are a great way to support other freelancers and to ensure future referrals. I have paid a commission to another freelancer who referred me to a successful job. I encourage other writers to do the same. A freelancer’s network is an asset to their clients. We cannot and should not do it all. Clients deserve the best service, and when writers can refer out they are providing added value to clients. Now that I am a part of the gig economy I am responsible to my business purpose as written: do the most good for the most people. How can one person do that much from a home office? Most freelance writers spend their days physically alone, having given up the the esprit de corps of office life. But human beings are social by nature. We derive meaning, purpose, and joy from living, working and playing together. As writers, we need the communion of others while working. When I write next to another freelancer, we may not be making something together — but we are making it side-by-side. No freelancer is an islandAn important differential between contract and salaried worker is this: freelancers are able to develop broader networks with deeper expertise than our salaried counterparts. Freelancers work alone but when needed, are able to tap their network to advise, consult and solve problems effectively. All served by one. As more and more people these days choose the gig economy over salaried work, we must remember that we are a collective. Laura Kim LLC provides writing solutions and fundraising expertise from her home office just outside Portland, Oregon. via Freelancers Union Blog https://blog.freelancersunion.org/2019/02/15/why-freelancers-need-professional-networks/ |
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
April 2023
Categories |