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BUT FIRST…CHECK THIS STUFF OUT1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & DatesPhiladelphia, PA: April 27-28th (<– EARLY BIRD rate ends THIS WEEKEND). Edmonton, Alberta, Canada: May 25-26th Sydney, Australia: July 13-14th Melbourne, Australia: July 20-21st (<— JUST ADDED. Includes bonus “Psyche Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis). 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. Strategic Strength Workshop – Boston, MALuke and I did this workshop last summer in London and figured it’s only fair to bring it State side. Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport. This will be a unique opportunity for people to learn from myself, but especially Luke, who, along with traveling over from the UK, is one of the best and brightest coaches I know. For more information and to register you can go HERE. SOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKWhat’s the Real Story Behind the Egg Study? – Abby LangerMaybe I liked this article because I eat roughly 20-30 eggs per week and it validates what I’ve suspected all along….. ….people need to chill the fuck out when it comes to eggs. What Strength Coaches Should Know About Physical Education – Jeremy FrischNot to be confused with Long-Term Athletic Development (LTAD), physical education is often lobbed into the same category as strength & conditioning. It’s not.
Also, slow clap to Jeremy for highlighting the importance of DODGEBALL in the PE curriculum! 6 Exercises Trainers Hate That Aren’t Bad – Nick TumminelloNick ALWAYS makes me think twice about stuff. This article is no different. 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/2019/03/stuff-read-youre-pretending-work-3-29-19/
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Myself and my good friend, Luke Worthington, will be putting on a 2-day event in Boston this summer titled the Strategic Strength Workshop. Strategic Strength WorkshopWe’ll be spending two days covering everything from upper/lower extremity assessment, program design, corrective exercise, how to coach up things like deadlifts, squats, and not kipping pull-ups, in addition to trying not to swoon too much over Luke’s British accent. Who This Workshop is For: Personal trainers, strength coaches, physical therapists, athletic trainers, people who like to lift heavy things, people who would like to lift heavy things someday, people who would like to lift heavy things the right way, and Jason Bourne. Who This Workshop is Not For: Dementors, ghosts, Balrogs, and Virgos. Tentative ItineraryDay 1 8.30 – Registration – Tea / Coffee / Tickle Fights with Tony 9.00 – Introductions 9.00 –10.30 – Tony: Coaching Competency 10.30 – 12.30 – Luke: Why do we assess? – alternating segment model – Kinetic chains – active vs passive tissue – active vs passive ROM – assessment hierarchy 12.30 – 1.30 – Lunch 1.30 – 3.00 – Tony: Assessing the Shoulder (passive table based) -release -mobilize -position 3.00 – 4.00 – Luke: Breathing Mechanics 4.00 – 5.00 – Coaching upper body movements Bench, Pull-Up, OHP Day 2 8.30 – Registration – Tea / Coffee / Tony Receiving Restraining Orders From Previous Day’s Tickle Fights 9.00 – 11.00 – Luke: Assessing the Hip (passive table based) – anatomy of the pelvis – what is neutral – why do we care about passive ranges – pelvic inlets and outlets – role of the hamstrings 11.00 – 12.00 – Tony – Squat Assessment 12.00 – 1.00 – Lunch 1.00 – 3.00 – Luke: Exercise Continuums 3.00 – 3.45 – Tony: Coaching the Deadlift & Variations 3.45 – 4.30 – Tony: Coaching the Squat & Variations 4.30 – 5.00 – Luke: Neuromechanics The DeetsLocation CLIENTEL3 Date: Saturday and Sunday, June 8th & 9th, 2019. Cost: $299 Early Bird (until April 30th), $399 Regular (after April 30th). Other Pertinent Tidbits
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/2019/03/boston-strategic-strength-workshop-june-8-9th/
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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. Before you plant yourself in your office chair, consider adding some plants to your workspace. Botanicals do so much more than add decoration; they can also freshen up the air and boost your productivity. Whether you have a well-lit corner in your apartment or a windowless nook, there’s a plant out there for you. Here are seven to know. Aloe veraIf you’re looking for a plant that’s easy to care for, aloe vera is the way to go. Its long green leaves work as a filter, pulling toxins out of the air and keeping your workspace fresh. There are a number of succulent varieties, and hundreds of varietals, so there's one for you! It only needs water when the soil in the pot feels dry to the touch. Keep it in a well-lit area and it’ll thrive. JadeJade plants don’t need much water, meaning they make the perfect plant for anyone who's forgetful or on the go. The deep jade color is an exotic addition to your space and will cheer you up when deadlines are getting you down. Keep it in bright light and allow the soil to get dry before watering. ZZ plantThe ZZ plant is one of the hardiest around. It’s drought resistant and can thrive in any light. Whether you have a dimly lit cubicle or a window corner office, this is the plant for you. The green waxy leaves store water, so if you forget to water your ZZ plant before taking the weekend off, it’ll be fine when you get back to it on Monday. Snake plantProof that not all things called "snake" are horrifying, this low-maintenance plant is perfect for that dark corner where nothing seems to grow. Snake plants grow tall and their multi-shaded leaves add a splash of beauty to any space. The long, stiff leaves store water, making this the perfect plant for digital nomads. AnthuriumIf you’re looking to add a splash of color to an otherwise drab space, go with the Anthurium. This plant prefers well-lit areas, but avoid keeping it in direct sunlight. The bright red, waxy, heart-shaped flowers can last eight weeks or more and will continue coming back all year, giving your office a flare of color for extra creative inspo. Peace lilyWith its beautiful green leaves and vibrant white flowers, you might assume that the peace lily is delicate. In fact, it is pretty tough. Peace lilies can grow in low-light areas and only need water once the soil is dry to the touch. These purifying plants pull toxins like trichloroethylene, benzene, and formaldehyde out of the air. Parlor palmThe Parlor Palm is one of the most popular indoor plants around. It’s low-maintenance and slow growing, making it perfect for someone who isn’t particularly experienced — or lucky! — with plants. The long green leaves also work as an air purifier. Caring for your Parlor Palm is easy. They do best in low-light areas and only need water when the soil feels dry. Make sure to water it even less in the winter. via Freelancers Union Blog https://blog.freelancersunion.org/2019/03/28/best-indoor-plants-for-productive-workspace/
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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. Are you dreaming of working from a coffee shop in Barcelona one day, then on a beach in Croatia the next? You can turn this dream into reality if you have a job that allows you to work completely online and you don’t have any obligations that tie you to one specific geographical location. If you are considering becoming a digital nomad, or if you already are and wondering how to minimize costs while roaming Europe, keep on reading. Money and currency exchangeForeign transaction fees and ATM fees can really add up over time. The best way to travel and use money across different currencies is by having a no-foreign-transaction-fee credit card. Even better, have one that also gives you cash back. In fact, you may already have a credit card that doesn’t charge any foreign transaction fees (such as the Costco Visa card, which also gives you 3% back for travel-related expenses) or it may be worthwhile getting a new card just to save on those pesky fees. Make sure to read the fine print so you don’t end up with a card that has a hefty annual fee. A good option is the Uber Visa card, which has no annual fee, no foreign transaction fee, and gives you 4% back on restaurant purchases. CommunicationAnother expense that can quickly build up is cell phone bills, especially if you are going to use roaming services. Some money saving options include:
FlightsIf you fly frequently and on the spur of the moment, and are open to different destinations, you can use Skyscanner’s “To: Everywhere” feature to find the cheapest airfare from your current location. The results will be ordered starting from the least expensive flight. Even if you are planning to return to your current location, always check the price for two one-way tickets instead of one round-trip ticket as sometimes the total cost will be less if purchasing separate tickets for each leg of your flight. If you want to spend extra time in random cities, Cleverlayover might offer you unusual routes to your destination with layovers that allow you to really get out and enjoy a new city. They can save you some money too but be careful when booking to make sure that you won’t need to pay extra for your luggage. Some discount airlines charge extra even for carry-on bags, so always double check the policy before booking a flight. Frequent flyersIf you fly frequently, you might consider paying for a Priority Pass that gives you access to over 1200 airport lounges worldwide. Membership options range from $99 to $429. With the cheapest option, you do have to pay $32 each time you visit a lounge, whereas all your visits are included in the $429 option. You get complimentary food and drinks, free WiFi, and even conference rooms in some of the lounges. Airport food and drinks can get expensive, so this lounge pass might end up saving you money if you tend to spend a lot of time at airports around the world. Alternatively, you might want to get a credit card that offers the perk of airport lounges. The credit card annual fee will pay for itself very quickly if you use the lounges frequently enough. Finally, if your flight to or from Europe is delayed by at least three hours or canceled within 14 days of departure, make sure you claim flight compensation. For flights between the U.S. and Europe, the amount of compensation is typically 600 euros but even for flights within Europe, you can get between 250 and 400 euros. European air passenger rights mandate this compensation but airlines don’t automatically pay it – you must file a claim. You can certainly do this on your own but if you don’t want the hassle or don’t want to spend hours going back and forth with the airline, use the services of a “no win, no fee” company. You can find the link to the only U.S.-based flight compensation company in my author bio. Ground transportationAmericans in Europe tend to be pleasantly surprised by the wide variety of public transportation options. In most European cities, public transportation is affordable and efficient. Getting around from city to city is also feasible using Europe’s extensive railway system. Gas typically costs about twice as much in Europe as it does in the U.S., so driving can get expensive quickly. If you do want to ride in a car, the best ridesharing service in Europe is Blablacar. It connects drivers and passengers so they can travel together between cities and share the cost of the journey. For shorter trips within a city, Uber is also available in most places in Europe — though it has been banned in some countries, including Bulgaria, Denmark, and Hungary. LodgingFor digital nomads who actually need to get work done while they spend time in different countries, couchsurfing is probably not the best option. Many use the services of Airbnb to find accommodation as they travel. A money-saving tip is to negotiate with Airbnb hosts for longer stays. Many hosts are willing to discount their fees by 20-30% in exchange for the stability of a longer term visitor – it definitely doesn’t hurt to ask. Another option to try for longer stays is to join local facebook groups for rentals. These tips should start you on the path to saving money while living and traveling as a digital nomad in Europe. Got other tips? Please share them! Anna Hamp is the owner of EU Flight Delay, the only company based in the U.S. that helps passengers get compensated for delayed and canceled flights to or from Europe. She also runs a facebook group for Americans Traveling to Europe where members share tips, ideas, and inspiration. via Freelancers Union Blog https://blog.freelancersunion.org/2019/03/27/five-money-saving-tips-for-digital-nomads-heading-to-europe/
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This exercise is magic. I mean, it pales in comparison to a Wingardium Leviosa spell – or even bacon wrapped dates (magic in my mouth) – but if you’re looking for a drill to add to your squat/deadlift warm-up, or to help with a pair of cranky hips, continue reading. Giving credit where it’s due, I first learned of this exercise – well, technically, an iteration of it – via Dr. Stuart McGill while attending one of his workshops years ago. He included it as a form of progression with regards to low back rehabilitation and performance. In his version, you don’t use anything as support and you then hold your arms out to your sides (like an airplane) and perform the drill. I’m half convinced the only people who can do it well on the first try are 1) Dr. McGill and 2) Cirque du Soleil performers. Nevertheless it’s a fantastic drill that stresses a “rigid” (or stable) spine while also performing a CLOSED-CHAIN exercise where the acetabulum – hip socket – moves along a fixed femur. As much as I’m a fan, however, it’s also a fairly advanced drill and often cumbersome to master for many individuals. Try this instead. Supported Hip Airplane[embedded content] Who Did I Steal It From?: My wife was actually given this exercise by Dr. Sarah Duvall a few weeks ago to help her with some annoying hip “stuff” she’s been dealing with for the past few years. Within days of implementing this drill my wife saw a massive reduction in her symptoms and was also quoted as saying…
More on this in a bit, because it’s not technically working hip IR. What Does It Do?: As noted above it’s primarily a closed-chain exercise (weeeeeeee) which allows for the more proximal joint (in this case the hip) to move across a fixed femur (the distal joint, the foot, is cemented to the ground). When I posted this exercise up on my IG account I had several people keep me in check (and rightfully so) when I had mentioned this exercise helps encourage more hip internal rotation. It kinda, sorta does. As Movements 4 Life noted:
So, yeah, do that…;o) Suffice to say: 1. I like this drill because it hammers home the point of rigid/stable spine while moving through the hip. 2. DON’T EVER SHOW ME UP LIKE THAT AGAIN MOVEMENTS 4 LIFE. I’LL CUT YOU. Key Coaching Cues: I cue up a “soft” knee on whatever leg someone stands on. The idea is to extend the inside leg so that the backside is long. If someone is unable to own that position, I’d encourage them to bend the leg at the knee to reduce the lever length. Rotate up via the hip making sure to minimize motion from the spine. When in the maximally externally rotated position one can control, reverse the action by thinking about driving the top portion of the hip towards the opposite knee. And, as noted above, don’t be scared to go past neutral and get into more hip internal rotation (that’s what the support is there for). To progress, let go of the support. I’ve been including this drill as part my my lower body warm-up for squats and deadlifts and my hips/glutes are thankful. 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/2019/03/exercises-supported-hip-airplane/
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The second anniversary of the Freelance Isn't Free law is coming up on May 15, and we're celebrating with your success stories. To help us provide a pathway for more freelancers to use the law, share your experience at [email protected]. When Out magazine needed a copy editor and fact checker last summer, Steven Pearl stepped in. He had been a staffer at the nation’s largest LGBTQ monthly 20 years earlier and was excited to accept an agreement via email with the magazine’s editor in chief to return as a remote subcontractor. For two issues, everything went fine. Steven did the work and was paid via ClickPay by McCarthly LLC — which he later learned was also a subcontractor employed by the owners of Out, Pride Media Inc. The arrangement struck Steven as unusual but not alarming — until the payments for the rest of his work stopped coming. His first inquiries about unpaid invoices were met with promises that the money was on its way, but then came the accusations. “Basically Pride said that McCarthy should pay me, and McCarthy said that Pride hadn’t paid them, so in turn they couldn’t pay me,” says Steven. “I was owed a little over $1,000, but even beyond the money, I just found the treatment reprehensible. I was in shock.” Radio silenceSteven’s inquiries were increasingly met with radio silence after October, and he contacted the Freelancers Union shortly before Thanksgiving. Upon our advice, he filed a complaint against Pride Media with New York City’s Department of Consumer Affairs (DCA), letting both Pride and McCarthy know he hoped to be paid before any further action was necessary. “I knew about Freelance Isn’t Free, but the law hadn’t immediately come to mind,” he says. “I filed against only Pride because they owned the magazine, and I hadn’t signed a contract saying McCarthy would pay me.” That December, the DCA received an official response from Pride that denied responsibility and attempted to find a loophole. “They said that was the first that they had heard of my ‘claim,’ ” says Steven. “They also said that they didn’t have a contract with me and that my ‘contract’ was actually with another Out subcontractor that pre-dated McCarthy.” This was despite the fact that Steven had written to Pride numerous times and had been corresponding with the exact Pride associate who responded to DCA beginning in October. A growing movementAs it became clear that disentangling who was to blame would be all but impossible, Steven filed a claim against both Pride and McCarthy in Small Claims Court — where lawyers aren’t needed and rarely used — in January. He also became aware of a growing movement of freelancers who were owed by Pride Media, and heard that many had walked away out of frustration. He refused to be one of them: “I realized they would ignore you unless you kept making yourself heard.” Due diligenceBefore picking a trial date in February, Steven avoided any additional loopholes by checking Pride and McCarthy’s summons addresses in person. “McCarthy had moved at least once, and the DCA had received returned, ‘undeliverable’ mail from them,” he says. “So I showed up at their office to confirm their address.” Even so, McCarthy did not show up at the trial. Pride did, however, and submitted its contracts with McCarthy as evidence that it wasn’t liable for payment. When Steven submitted emails from the company’s CEO showing Pride’s early intention of paying, the judge offered to adjourn the case until the CEO could fly in to sufficiently answer her questions about the company’s promises. Everyone agreed, and the judge adjourned the trial until the following week. A breakthroughThen something unexpected happened. “Lo and behold — within 24 hours, days before the trial was set to resume — I got an email from Pride responding to a mid-November email saying the company was cutting me a check immediately,” says Steven. “After weeks and months of waiting, cajoling, demanding, and then taking legal action, they messengered me payment that very day and I deposited it into my bank by 6 pm.” LessonsSteven says he learned more than he expected to, specifically citing how to be simultaneously tenacious and patient in pursuing payment no matter what obstacles he faced along the way. “I had to adjust my point of view, not to mention my checkbook, when I realized getting paid was going to be a matter of months instead of weeks.” He also came to deeply value the freelance community, whether by talking with others pursuing payment from Out, discussing his case with New York City’s Department of Consumer Affairs, or connecting with the Freelancers Union. “It’s really empowering when you go from fighting for what’s right solo to joining together with others to get fair treatment.” Like the law that he hopes becomes universal says, freelance isn’t free. Even when reality isn’t that simple, the concept behind the law is: “When freelancers are hired and successfully complete a job, they should be paid,” says Steven. “Full stop.” With Freelance Isn't Free in place and the determination to use it when needed, we’re all better off because of it. Share your Freelance Isn't Free success story at [email protected]. via Freelancers Union Blog https://blog.freelancersunion.org/2019/03/26/an-out-magazine-freelancer-used-the-freelance-isnt-free-law-to-get-paid/
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If you work with high-school athletes this is for you. Friend and colleague, Mike Anderson, who’s a strength coach in Ohio, reached out and asked if I’d be open to sharing a roundtable discussion of several coaches discussing the rigamarole of working with this population. I always enjoy other coaches riffing and pontificating on this subject and I think there are many perils of wisdom below. Enjoy! Two Things They Should KnowOne of the most important populations for strength and conditioning / fitness right now is the high school aged athlete. Training has become so common amongst this age group that if you even think that you might want to compete at the next level then you need to be in a gym. I myself train a metric shit-ton of high school athletes and it’d be an understatement to say that this population has some unique traits and attributes. As a strength coach, it’s sometimes easy to forget that not everybody knows the same things you do. I occasionally take some information for granted and am surprised when the kids or their parents don’t know it. Some recent interactions I had with athletes spurned the writing of this post and I thought it would be really interesting to get some points of view from friends of mine in the industry around the country regarding the two things that they, as coaches, wished that both high school athletes and their parents would really understand about training. Jarrod Dyke – Owner / Coach, First XV Performance, Brookline MA.1. Every athlete that walks into a weight room or training facility needs to remember this: you are there to help you get better at your sport, not to set the world record in powerlifting or weight lifting (unless those are your sports). Check your ego at the door. If your squat doesn’t jump 100 pounds in 3 weeks, it’s not the end of the world. Put in the work and the weight will go up! You will get stronger and be much stronger on the pitch, field, court, ice, track etc. Just because you tick the room temperature up from 29 degrees to 30 and the ice isn’t melted yet doesn’t mean you aren’t making progress, be patient! 2. In season training is a big must if you want to last throughout the season. It is very possible to maintain your strength or even gain strength, depending on the circumstance, throughout your sport season. Not training at all is probably the worst thing you can do; your practices and game aren’t enough to maintain the strength you just put all the work into building up. Then when the off-season comes you are not starting all the way back at square one, but rather you’re still better than you were at the start of the last off-season. Hilary Lederer – Strength Coach, Force of Nature Strength & Conditiong, Toronto, Canada.1. The first thing I’d want parents and athletes to understand about strength training is that it doesn’t need to be (and almost always shouldn’t be) something that completely exhausts the athlete. A ton of productive work can be accomplished while still feeling pretty fresh after. 2. The second thing is how valuable a solid coach and program can be for every athlete. You can be talented and successful without, but those athletes tend to be less common and rarely last long. Injury prevention, weak points, confidence, etc. will all be positively affected in the short and long term, plus you are setting the athlete up for lifelong good habits relating to health and fitness. Mitch Gill – Head Athletic Trainer at Dacula High School, Private S&C in Dacula, Georgia1. “Sports specific” training is just practice; it is not the weight room. Strength and conditioning is about building the qualities such as strength and speed to increase the robustness of the athlete’s skills. The goal in the weight room is to create a better all-around athlete who is able to express that athleticism on the field. 2. Athletic development is a long term process; or as I like to call it, “slow cooking the athlete.” We live in a microwave society that wants to see results right away. They want their squat to go up 80 lbs in a month or their 40 time to drop half a second in that same time. For long term success, let nature and time in training take its course. No one cares if the kid is the best 14 year old in their county at their sport if he/she has already peaked or is always hurt. Brandon Strausser – Performance Coach, Spire Performance, Geneva Ohio.1. The idea of “Sport Specific training” is a hoax – Athletes and parents need to understand that our jobs as strength and conditioning coaches is to make better athletes (through strength, speed, and power gains along with injury reduction protocols). The training program that the athletes receive will be very similar to one another (in regards to the movements and speed development). The only thing different will be how they apply their training program into their sport (ex: A swimmer and a baseball player will both squat to develop stronger and more powerful legs. For the swimmer it’s to have a better start and turns off the walls. For the baseball player, it’s to have a stronger swing and faster sprint to the bases). Leave the specificity to the actually sport coaches who know and understand the sport like the back of their hands. 2. Be patient with your training – Understand that good things take some time to develop. You actually have to work your tail off to get results. Some people adapt quicker than others and see improvements much sooner than their counter parts. But that’s the beauty of us being human; we’re all different and react to stimulus and stress differently. This might sound like another point but it goes right along with being patient and that is staying consistent with your training and who you are training with. Be organized with your training and have a set schedule of when you’re doing it (certain circumstances I understand will pop up but try to stay as close as you can to your schedule). The number of training sessions per week will alter how fast or slow your results will be. You see that your vertical hasn’t improved in two weeks. Well maybe it’s because you’ve only had a total of four training sessions in those two weeks. Lastly, jumping from coach to coach will break up and stunt your progress because each coach has a different approach to their training. Your body will not be able to adapt if you are constantly changing the training stimulus with a new program from a new coach each month or even week. The moral of this spiel is that good things will come to those who wait! Greg Robins – Co-Owner / Coach, The Strength House, Worcester MA.1. I need you to understand what it is you want to gain from training with us. Can some of this be coached? Yes, probably. However, if you don’t have a clear picture of what you hope to gain from training you will not achieve much of anything in the end. While I can explain what training can do for you, it is not the same as YOU knowing what you want to gain from training. As parents, you need to understand that from the same level as I do as the coach. You telling your kids what they should get from training is not the same as them expressing what they want to get from training. It has to come from within them…what is it that they want to achieve? 2. I need you to understand WHY achieving that is important to you. I mean really break it down on every damn level. Why, why, why, why, why? Why do you want to get stronger? To play on varsity. Why do you want to play varsity…oh snap…now that’s where the ball is usually dropped. Guess what? You’re 16. Your child is 16. Why do you want to play varsity? Don’t give me the lip service of you want to be the best you can be unless that is really true. Maybe you want to elevate your social status. Maybe you want to be like someone you look up to. Maybe you think it will help you get a date with that girl on the softball team you like. Why you want it is the most important thing you need to understand about training. WHY ARE YOU HERE? You are going to be pulled in 6 directions at that age…you will continually have other things you could do. If you understand WHY you are training, and have therefore decided that that “why” is the most important thing to you then you will get it done. Whether or not you’re training with me, whether you’re on the best program or worst program. The kids that know their why and who are supported by parents that know their WHY will succeed. Mike Anderson – Owner / Coach, Anderson Strength & Fitness, Cleveland Ohio.1. The real impetus behind this discussion, for me, was that I really want athletes and their parents to understand that getting ready for a particular season takes more than two weeks. I recently had two different kids reach out to me ready to “get jacked” and “crush shit before season” only to realize that one of them had three weeks to go and the other one was actually in the middle of try-outs. There is very little I can legitimately do for you in that time frame. If you really want to explore how much you can develop athletically then it needs to be a year round part of your life. 2. The other thing that I’d really want to impress upon both athletes and their parents is that you will directly get back what you put into your training. If you consistently show up to Saturday morning training after a seven hour Fortnite binge ending with three hours of sleep and no breakfast, then you’re going to have a really shitty training session. If we are fueling our young athletes with Pop Tarts and Captain Crunch then we should be expecting their development to be reflective of that. Sophomores in high school are rarely in charge of their own nutrition, and thus parents really need to be aware of providing the right things for their kids to make good choices with. I hope that this was ultimately helpful in some way, and if you found it to be so then please share it so that other athletes and/or their parents can benefit! If you’re in the same area as any of the coaches on this panel please don’t hesitate to find them on social media and get your young athlete in the gym and working! 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/2019/03/coachs-roundtable-two-things-know/
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If you were paying attention to your tax situation in January of this year, you may have heard that the IRS is offering a reprieve to some taxpayers when it comes to penalties for the late payment of estimated taxes. Now, less than month before the tax deadline, the IRS has announced that it is further lowering the threshold for the usual “safe harbor” waiver of penalty payments for estimated taxes paid in the 2018 tax year. It drops from the standard 90% to 80% (this is a 5% decrease from what was originally announced in January). How estimated tax penalties workAs most freelancers should be aware, the IRS expects self-employed individuals to pay the bulk of their taxes throughout the year by estimating the amount of tax they owe, given their net income for each quarter, and making quarterly estimated tax payments. For freelancers who are also employed by another individual or company and receive a W-2 wage statement, the tax for this portion of their income should be withheld from each paycheck. The IRS applies a penalty to tax filings if a taxpayer has not paid enough tax during the year — unless they meet the safe harbor limitation, which requires that:
How the 2018 estimated tax penalty waiver may benefit freelancersDue to the fact that the IRS released tax withholding tables early in 2018, which did not reflect some adjustments in the new tax laws, the agency is now waiving the penalty for any taxpayer who prepaid at least 80 percent of their total tax liability for 2018. However, if you did not prepay 80 percent of your total tax liability or more, you will not be eligible for the waiver. The IRS will calculate the estimated tax penalty using a higher 90 percent threshold for this tax year instead. The bottom lineIf you did not adjust your estimated tax payments or your tax withholding in 2018, this waiver may give you a little relief — especially if you will have a tax payment due when you complete your tax return. Regardless of whether you will qualify for this waiver or not, it is a good idea to check any tax withholding their income is subject to, as well as checking the rate at which you are paying estimated taxes for 2019 to ensure that you are, at a minimum, meeting the safe harbor threshold. Making sure you are withholding sufficient tax will help you avoid an unexpected tax bill when you file your return next year. This is especially important if you:
Talking to a tax professional can help you ensure your tax withholding and/or estimated tax payments are correct given your specific situation. The IRS has also updated its online withholding calculator at irs.gov, which is also a helpful resource. 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/2019/03/25/breaking-freelance-tax-news/
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With just a few weeks left to file your freelance taxes, there’s no time to waste when it comes to completing your return. Given all of the changes that the Tax Cuts and Jobs Act (tax reform) has brought with it, you may be left feeling unsure about how tax deductions and tax credits will impact you now. Here are some pointers to help clear up the most common areas of confusion about tax exemptions, deductions and credits. Personal tax exemptions are eliminatedOne of the line items on your return where you are likely to see some of the biggest changes is that related to the personal tax exemption. Up until the 2018 tax year, you could claim a personal exemption of $4,050 for yourself, your spouse, and each of your dependents. Under tax reform you cannot claim a personal exemption any longer. However, the new tax laws have introduced a much larger standard deduction which may indeed offset this loss for many freelancers. Standard deductions are increasedThere is now a standard deduction of $12,000 per individual taxpayer ($24,000 for married taxpayers who file jointly). This is notably larger than both the previous standard deduction of $6,350 per individual or $12,700 for married taxpayers who filed jointly, and the now defunct personal exemption. Where the confusion may come in is when you try to decide if you should take this standard deduction or itemize your deductions. While experts estimate that less than half of all American taxpayers itemize their taxes, for some people it is an important way to lower their tax obligations. This may be especially true if you are a freelance business owner who has significant expenses to deduct. If your eligible deductions exceed the new standard deduction, then it may pay for you to itemize. If they don’t then, you are likely best off just sticking with the standard deduction. Changes to dependent tax creditsIn most cases, the qualifying rules for dependents remain the same as they were before the TCJA. If you are a freelancer claiming dependents on your tax return there are some important updates to tax credits under tax reform that you should note:
In conclusionWith all of the changes tax reform brings to exemptions, deductions, credits and other areas, you may find that completing this year’s return may be a little more challenging than previous years. If you haven’t already started working through your tax return, don’t postpone it any longer (Netflix will always be there once your return is filed). If you need help, consider reaching out to a tax professional — but be aware that they may advise you to file an extension depending on how complex your return and your tax situation is. 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/2019/03/22/know-these-tax-exemptions-deductions-and-credits-before-you-file/
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BUT FIRST…CHECK THIS STUFF OUT1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & DatesPhiladelphia, PA: April 27-28th (<– EARLY BIRD rate ending in 2 weeks). Edmonton, Alberta, Canada: May 25-26th Sydney, Australia: July 13-14th Melbourne, Australia: July 20-21st (<— JUST ADDED. Includes bonus “Psyche Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis). 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. Strategic Strength Workshop – Boston, MALuke and I did this workshop last summer in London and figured it’s only fair to bring it State side. Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport. This will be a unique opportunity for people to learn from myself, but especially Luke, who, along with traveling over from the UK, is one of the best and brightest coaches I know. For more information and to register you can go HERE. 3) Strong Savvy Cyclist & Triathlete PodcastI was invited onto the Strong Savvy Cyclist & Triathlete Podcast recently hosted by my good friend Menachem Brodie. Whenever he and I start chatting we tend to lose track of time. We covered a litany of topics in this episode, but we tried our best to stick to shoulder training for endurance athletes. Check it out Part I HERE. SOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKThe Science of Finding the Perfect Squat Stance – John Rusin & Ryan DeBellI LOVED this article. If I could make out with it I would. Nope, that wasn’t weird at all to say. But seriously, John and Ryan very much mirror my sentiments with regards to squat assessment and squatting technique. Except, you know, they’re way smarter than I am. So, it’s more appropriate to say I mirror THEIR sentiments. Anyway, read it. Meal Plans Usually Suck – Brian St. PierreMost people want (or feel they need) a meal plan in order to “succeed” with their diet. They rarely work long-term (because they fail to address habits). No one ever gets excited to eat a pea salad with 3oz of chicken sprinkled with sawdust. Brian shows you a better way. Exercise Won’t Give You a 6-Pack – Shara VigeantThe adage “you can’t out-train a poor diet” is very much true. Exercise doesn’t burn as many calories as you think it does. So, does this mean you should chalk exercise up as a pointless endeavor with regards to hitting your body composition goals? Hell no. 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/2019/03/stuff-read-youre-pretending-work-3-22-19/ |
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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