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How are you doing? Really. I felt compelled to write about something that probably resonates for you right now – the impact of the coronavirus pandemic on our families, communities, and businesses. As the news seems to get worse by the day (scratch that, hour), it can be hard to find one’s center during uncertain times. Fear, denial, and not knowing what the future holds leads to a whole sh*t ton of anxiety. I know I’ve been feeling it, and I’m willing to bet you’re experiencing at least a little of it, too. So, what’s a freelancer to do? I don’t have the answer, but I do have a few good toolsborn from 20 years of small business experience, weathering the fallout of 9/11, the 2008 recession, and more industry shifts than you can shake a stick at. If you’re feeling anxiety, know that you’re not alone. Here are three tried and tested strategies I use to stay sane and ride out any crisis. 1) Know what keeps you balanced and happyOne of the blessings of having been knocked around by life a few times is that we start to build a toolbox of things that work for us. For some, writing in a journal might help them process what’s going on, while others find writing about their emotions only heightens their anxiety. Your toolbox will be unique to you, so take a few minutes to list the things that always calm you down. My five are:
When you find yourself in the grip of anxiety, pick a tool and put it to work. A week ago, on the heels of the announcement of European travel ban, I woke up feeling anxious. So, I had a cup of bulletproof coffee (you guys—if you haven’t tried it, do!) put on my sneakers and went for a run. Much better! 2) Use your mind for good, not evil“The primary cause of unhappiness is never the situation but your thoughts about it.” Eckhart Tolle I’ve always been fascinated by how the human mind works, and I learned some time ago that my own mind can be my greatest asset or my biggest handicap, depending upon the moment. Your mind is an amazing tool if you’re the one in charge of how it’s being used. Turns out it’s a complete jerk if you let it run the show. So, how do you train your monkey mind? First of all, recognize it’s a moment-by-moment practice; the goal is not really control, but rather catching yourself in the moment of being completely carried away by your thoughts and choosing a different thought. Here are a few resources that help me notice and choose my thoughts:
3) Do what you can and let go of what you can’t controlEasier said than done, I know, but one of my best strategies for staying out of the emotional weeds is to work on what I can. Here are a few ways you might do that:
I’m sending you much love and I’m here to support you. via Freelancers Union Blog https://blog.freelancersunion.org/2020/03/31/staying-positive-in-uncertain-times/
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The FitCast – Shelter in PlaceSome of you may recall that circa 2008-2009 I was one of the co-hosts of The FitCast alongside Kevin Larrabee, Leigh Peele, and Jonathan Fass. Kevin figured it would be nice to reconnect the old gang to serve as a bit of an escape for everyone else during this shit-show of a time. And, not for nothing: this ended up being EPISODE #500. Congrats Kevin! We ended up recording for close to two hours with an EPIC off-topic section at the end (SPOILER ALERT: Star Wars beat down ensues). Anyway, I hope you enjoy (and here’s hoping Kevin decides to record a few more episodes with the four of us again. Pester him….haha). Download/listen on iTunes – HERE On the FitCast Network – HERE The Grafters PodcastI enjoy every podcast I am invited on to, but this one in particular was a delight take part in. The Grafters podcast is hosted by Chris Kershaw and Reanne Francis who are both personal trainers located in Leeds, UK. In this episode we discuss what it’s been like to navigate the apocalypse (COVID-19) and what I have done to “pivot” my business. In addition we go into some of the mental gymnastics surrounding helping our clients/athletes during this weird, weird time. Give it a listen (what else are you going to do?) Download/listen via iTunes – HERE Spotify – 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/2020/03/appearance-on-the-fitcast-and-the-grafters-podcast/
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Before I dive into the meat-n-potatoes of today’s blog post a few #COVID19sucksdonkeyballs “quarantine” thoughts:
“Lost” vs. Pressing the Pause ButtonI’ve been seeing the same therapist since 2011. In that time we’ve worked on everything from finally addressing the fact my biological father left me when I was three to my proclivity to default to incessant negative self-talk to Michael Bay deciding to make more than one Transformers movie (and how scarring they have been). She’s helped me through some shit, to put it mildly. When we first started working together we met upwards of 1x per week for about a year (when shit was really going down). That was eventually “downgraded” to every other week for a while. And now we’re in a nice routine of once per month as a sort of “check-in” on life, business, and other shenanigans. Truthfully I’ve felt great for awhile now and have questioned whether or not I should even bother continuing to go. However, as tepid as I may be on going at times, I consider my therapy session(s) a stand-alone, non-negotiable appointment akin to getting my car’s oil changed every 5,000 miles, or, I don’t know, working out. It’s just what needs to be done to keep things running smoothly. As it happens, my most recent session served as a stark reminder of all of this. Stop it Michael Bay. STOP IT. FML. I left the States for Europe on February 26th. By that time the reality of Coronavirus had kinda-sorta started to take form here and had most certainly entered the day-to-day psyche of the average European.
Each day that passed there I saw more face masks in public, more people carrying hand sanitizer and keeping their distance, and more general unease. I flew back to the States on March 10th. Two days later the US had made the decision to implement travel bans while entire countries had started the process of shutting down completely. A week after that, a Thursday, was my first therapy session since the world had changed (and toilet paper seemingly existed). And boy-oh-boy did I unload on my therapist. Specifically, I made a razor sharp focus on how much I lost:
After 20-30 minutes of this I finally gave pause and my therapist made the time-out sign with her hands. She said simply:
NOTE: Now, of course, this wasn’t meant to imply there wasn’t substantial suffering and loss going on the world right then (and now). No one, least of all my therapist, was making light of the situation we’re all in. That said: Holy fuckin a – what a baller re-frame!Her words punched me in the kidney. It was exactly what I needed to hear and something I hope resonates for the bulk of fitness professionals who are reading. Like many of you I’ve vacillated between determination, fatalism, ennui, and just trying all I can do to clone anything that feels normal. The health/fitness industry – like many industries – has been decimated in recent weeks. There’s no sugar coating things. It’s bad. Thousands of us have been left to marinate in uncertainty, doubt, the unknown, and the feeling of inevitable loss. It’s not fun and it’s going to stick around for a while. But not forever. As cheesy and as impossible as it sounds… …the pause button has been pressed. For me this means:
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/2020/03/lost-vs-pressing-the-pause-button/
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On March 27, an emergency relief bill now known as the CARES Act became law to help bolster the U.S. economy as the country battles the coronavirus. The new law covers a broad cross-section of the economy — including the freelance sector. Of particular note, the relief package gives jobless workers bigger unemployment checks over a longer period of time, including freelancers and the self-employed, who are typically excluded from collecting these benefits. Here’s what freelancers can expect to receive in terms of financial relief under this new law:Unemployment Insurance · All self-employed workers, contractors, government employees, individuals seeking part-time work, and workers who quit their job or can’t reach their place of work as a result of COVID-19 are among those eligible for unemployment benefits. · The law allows individuals to claim unemployment benefits for an extended period of time (up to four months) and waives the typical one-week waiting period to start receiving benefits. · Weekly unemployment benefit payouts are increased by $600. For self-employed individuals, the benefit will equal 100% of the covered individual’s regular weekly compensation, and not less than $600 per week. · The law revives the “Emergency Unemployment Compensation” program for 13 additional weeks on top of states’ standard programs, meaning that if your state’s usual benefit period for unemployment payments is 26 weeks, you could receive up to 39 weeks with this federally funded extension. · Federal funds will be distributed to state unemployment agencies, and all benefits will be administered through your state. If you have not yet done so, submit your application to your state's unemployment assistance program now. Each state may require different supporting documentation; find your state and its requirements here. One-time Stimulus Payment · On an individual basis, freelancers are eligible to receive a direct cash payment of up to $1,200 for each adult ($2,400 for couples), as well as $500 for each child if they meet the income limit of $75,000. People with no federal tax liability will receive only $600. It is anticipated that checks will be cut April 6. · The individual checks start to phase out from $75,000 to $99,000 ($150,000 to $198,000 for couples filing jointly) in adjusted gross income based (AGI) on 2019 income tax returns. (Your 2018 returns will be used to calculate your AGI if the more recent information is not available). Ultimately, the package will be “reconciled after the fact” with your 2020 earnings, meaning if you earn more or less this year, you may have to pay back some of the relief money or get a bigger rebate next year. Other Relief · The law allows corporations to delay estimated tax payments until October 15, 2020. Self-employed people can also delay payroll taxes. · In addition, the Department of Education is suspending student loan payments until September 30, 2020 without penalty. The Paycheck Protection Program May Help Freelance BusinessesAnother element of the CARES Act is the Paycheck Protection Program. Under this program, the Small Business Administration (SBA) will distribute $350 billion in small business loans that can be partially forgiven if companies meet certain requirements. The objective of the program is to provide up to eight weeks of cash-flow assistance through 100 percent federally guaranteed loans. Here are the key points about the Paycheck Protection Program: · The program is expected to be enacted no later than two weeks from the date the CARES Act was signed into law. · The program is retroactive to Feb. 15, 2020. This is to help bring workers who may have already been laid off back to work. · The loans are only available to companies with 500 or fewer employees that were in business on Feb. 15, 2020. This includes freelancers, independent contractors, and sole proprietorships. · The loans will be administered by banks and other lenders via what is anticipated to be an expedited origination process, and must be in place by June 30, 2020. · The maximum loan amount available will be the lesser of 2.5 times a company’s average monthly payroll costs during the one-year period before the date on which the loan is made, or $10 million. For new businesses, the period considered would be January 1 to Feb. 29, 2020. · The loans will carry an interest rate of up to 4%. · The loan amount is intended to cover eight weeks of payroll expenses and any additional amounts for making payments toward debt obligations. This eight-week period may be applied to any time frame between Feb. 15, 2020 and June 30, 2020. Seasonal business expenses will be measured using a 12-week period beginning Feb. 15, 2019, or March 1, 2019, whichever the seasonal employer chooses. · The loan will be forgiven at the end of the eight-week period after you take out the loan. Your lender will help you verify covered expenses and the proper amount of forgiveness. If the full principal of the PPP loan is forgiven, the borrower is not responsible for the interest accrued in the 8-week covered period. Be sure to check with your lender about the terms for repaying any portion of your loan that is not forgiven. · The principal of the loan will be forgiven if your business uses the loan funds for certain approved purposes and maintains the average size of its full-time workforce based on when it received the loan. Therefore a business may only be responsible for the interest that accrues, as long as they maintain their employees and pay them at least 75% percent of their prior-year compensation. · Loan forgiveness can be reduced (not increased) by the following formula: # of FTE equivalents during period / # of FTE equivalents from January 1, 2020 to Feb. 29, 2020. Loans will also be reduced by any wages for an employee whose pay is now more than 25 percent higher than it was prior to the loan. · The funds from the loan can be used to cover: o Payroll costs (but not salaries over $100,000). o Employee commissions and tips. o Business-related mortgage obligations, rent, and utilities as well as debt obligations on other loans taken out before the Payroll Protection Program loan. o Healthcare benefits including paid sick or medical leave and insurance premiums. · The Paycheck Protection Program also provides debt relief. For six months, the SBA will pay all principal, interest and fees on all existing SBA loan products including 7(a), Community Advantage, 504, and Microloan programs. · This program also includes independent government contractors. Federal agencies are required to extend contract performance periods and promptly pay small business contractors impacted by COVID-19. · The legislation also temporarily increases the maximum amount for an SBA Express loan from $350,000 to $1 million through December 31, 2020. The CARES Act is a substantial step toward shoring up our economy in the face of the coronavirus. For now, it offers some short-term relief to freelancers and the self-employed as well as small businesses. If you have questions about the CARES Act and how it will impact you, contact a tax professional for assistance. 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, http://www.cpaforfreelancers.com— which also features a 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. This offer 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/2020/03/30/what-the-cares-act-means-for-freelancers/
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The IRS has stepped up to help people facing the challenges of COVID-19 with a number of measures, including easing payment guidelines and postponing compliance actions for an initial period of April 1 to July 15, 2020. This is in addition to the extension of the tax filing deadline to July 15, 2020. An important note: Taxpayers have until July 15, 2020, to respond to the IRS to verify that they qualify for the Earned Income Tax Credit or to verify their income. If this applies to you, it is important to make a concerted effort to obtain and submit all requested information. If you are not able to do so, you’ll need to inform the IRS indicating the reason why. Until July 15, 2020, the IRS will not deny these credits for a failure to provide requested information. Some of the other measures the IRS is poised to take include: · Postponing certain payments related to Installment Agreements and Offers in Compromise. For taxpayers under an existing Installment Agreement, payments due between April 1 and July 15, 2020, are suspended. · Providing the option for taxpayers who are currently unable to comply with the terms of an Installment Payment Agreement, including a Direct Deposit Installment Agreement, to suspend payments during that April 1–July 15 period. The IRS will also not default any Installment Agreements during this period. By law, interest will continue to accrue on any unpaid balances. · Modifying tax collection and certain enforcement actions. During this period, to the maximum extent possible, the IRS will avoid in-person contacts. However, the IRS will continue to take steps where necessary to protect all applicable statutes of limitations. · Suspending liens and levies (including any seizures of a personal residence) initiated by field revenue officers. However, field revenue officers will continue to pursue high-income non-filers and perform other similar activities where warranted. In addition, new automatic, systemic liens and levies will be suspended during this period. · If you are unable to fully pay your federal taxes by the new July 15 deadline, the IRS will help you resolve outstanding liabilities by setting up a monthly payment agreement. · If you are currently working toward an Offer in Compromise (OIC), the IRS is taking the following steps to assist you, depending on where you are in the process: Pending OIC applications: The IRS will allow taxpayers until July 15 to provide requested additional information to support a pending OIC. In addition, the IRS will not close any pending OIC request before July 15, 2020, without the taxpayer’s consent. OIC Payments: Taxpayers have the option of suspending all payments on accepted OICs until July 15, 2020, although by law interest will continue to accrue on any unpaid balances. Delinquent Return Filings: The IRS will not default an OIC for those taxpayers who are delinquent in filing their tax return for tax year 2018. However, taxpayers should file any delinquent 2018 return (and their 2019 return) on or before July 15, 2020. New OIC Applications: The IRS reminds people facing a liability exceeding their net worth that the OIC process is designed to resolve outstanding tax liabilities by providing a “Fresh Start.” Further information is available at IRS.gov · If you have not filed your taxes for the tax years before 2019, now is the time to do it, especially if you believe you are owed a refund (after three years, you will forfeit your refund). Once delinquent returns have been filed, if you have a tax liability, consider taking the opportunity to resolve any outstanding liabilities by entering into an Installment Agreement or an OIC with the IRS to obtain a “Fresh Start.” · The IRS will suspend new certifications to the Department of State for taxpayers who are “seriously delinquent” during this period. These taxpayers are encouraged to submit a request for an Installment Agreement or, if applicable, an OIC during this period. Certification prevents taxpayers from receiving or renewing passports. · New delinquent accounts will not be forwarded by the IRS to private collection agencies during this period. · The IRS will generally not start new field, office, or correspondence examinations. They will continue to work refund claims where possible, without in-person contact. However, the IRS may start new examinations where deemed necessary to protect the government’s interest in preserving the applicable statute of limitations. Despite all of these considerations, the agency is still encouraging taxpayers to respond to any IRS correspondence requesting additional information during this time if possible. 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 Freelancers Union* and a monthly email newsletter covering tax, accounting and business issues to freelancers on his website, http://www.cpaforfreelancers.com— which also features a 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. This offer 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/2020/03/27/the-irs-is-offering-new-tax-relief-measures/
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This is a frightening time. As cities and states are shutting down events and nonessential businesses in the attempt to slow the spread of COVID-19, industries across the U.S. have suffered or ground to a halt. We've heard from thousands of members who have lost jobs this month and are concerned about how they're going to make rent, buy groceries, or pay the bills. While precarity is an unfortunate fact of life for freelancers in the best of times, no one should be forced to bear the weight of this global crisis alone. That's why we're launching Freelancers Relief Fund. Freelancers Relief Fund will provide financial assistance of up to $1,000 to freelancers who are experiencing sudden hardship as a result of the COVID-19 pandemic, whether as a result of illness, lost work, or caregiving responsibilities. We're putting out the call to all of our partners and members who are able to help: Please donate to the Fund here. And we're thrilled to announce that we're launching the Fund with generous gifts from our partners at Fiverr, Upwork, Wethos, and AND.CO. As companies that serve the independent workforce, they are stepping up to give back to our community in its time of need, and we are grateful for their donations. What can you do?
In these unprecedented times, community is the most powerful tool we have. We will get through this together. via Freelancers Union Blog https://blog.freelancersunion.org/2020/03/26/announcing-freelancer-relief-fund/
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After weeks of deliberation, it looks like we are on the verge of a federal coronavirus stimulus package that will — crucially — include independent workers in an expanded unemployment insurance program through June. Last week, the federal government signed a bill including freelancers in a paid sick leave and family leave program for those affected by COVID-19. While these are major victories, there’s still work to be done. States and cities are still working on their own relief responses to the coronavirus crisis, and speaking to your representatives — some of whom you may see regularly in your neighborhood — can have a profound impact. Among the programs cities and states control are small business loans, state unemployment programs, and rent and mortgage moratoriums. In addition, while the IRS has officially moved the federal tax filing deadline to July 15, many states have yet to do the same, leaving taxpayers on the hook for state taxes on April 15 after all. We know that independent workers are under the greatest threat right now; at the best of times, freelancers operate without traditional employee protections like health benefits and unemployment insurance. They do so because they believe their independence is worth the risk, but no person should be asked to weather a global event such as the COVID-19 pandemic alone. Any and all financial safety nets that are implemented in this moment of economic crisis must include freelancers. These are the three measures we believe will most help freelancers in this moment of crisis: 1. Establish temporary emergency measures to provide zero-interest loans to small businesses, including freelancers. 2. Establish disaster unemployment assistance programs that include all working freelancers and self-employed workers who have lost income due to the impacts of COVID-19. 3. Institute tax breaks and deferments of tax payments for self-employed individuals. To get involved in the fight for freelancers' rights, contact your state and city representatives (find them here) and share these demands. Here is a sample script you can use: Dear [name], The COVID-19 pandemic has impacted the health and livelihood of hundreds of thousands of Americans, and freelancers face a disproportionate risk of financial hardship. Unlike traditional employees, freelancers are excluded from receiving paid leave and unemployment insurance, and shoulder the cost of their own health and disability insurance. Without a concerted effort to extend relief to these workers, the economic impact of COVID-19 on independent workers will be nothing less than devastating. As a member of the Freelancers Union, I demand that you include independent workers in all emergency unemployment, small business aid, and tax relief packages that are passed to relieve economic hardship during this crisis.
via Freelancers Union Blog https://blog.freelancersunion.org/2020/03/26/stand-up-for-freelancers-affected-by-coronavirus/
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I figured we could all use a reprieve from the barrage of “at home” exercises and workouts everyone is posting of late. #COVID19sucksdonkeyballs My good friend and London based personal trainer, Luke Worthington, released his Core Training Guidebook recently and in light of that wrote up this guest post that takes a bit of a different “take” on the topic. Luke’s one of the smartest coaches I know and I think you should check it out (not an affiliate link). Actually, now that I think about it: the timing of this pans out.
Sha-ZAM. This is perfect. How Position Affects Your MoodWe have known for some time that core training and core control was about so much more than a six pack. But did you know it also plays a role in your mood, how you sleep, and even how you laugh or cry? It’s generally accepted that movement is good for us on both a mental and a physical level. However, do we know just how closely the two are linked? Our nervous system has two parts – parasympathetic (rest & digest) that takes care of all our subconscious actions. And sympathetic (fight or flight) that is our reaction to situations around us. Generally in life we want to spend as much time as we can in a parasympathetic state – because quite simply, its easier! However, moving from one to the other has just as much to do with how we move, as how we think. Our neural anatomy isn’t just enclosed in our skull – the sympathetic ganglion (the part of or neurological system that activates sympathetic activity), are actually situated in the thoracic spine. So extending that part of your skeleton (arching your back) actively stimulates them, and therefore creates a sympathetic state. (one of the reasons why we stretch in the morning to wake ourselves up). Note from TG: Also another “advantage” to powerlifters accentuating the low back arch during their bench press setup? Moving ourselves into an extension position (also known as ‘scissor’ position) stimulates us, which makes us more alert, more able to exert force, run faster, jump higher, and generally be more ‘alpha’. Excellent for when we’re playing sports or fighting for our lives. However, it also means that recovery, sleep, decision making and empathy are significantly reduced… Not so good for maintaining relationships and resting – which we also need to do at times! How Position Feeds ThisOne of the primary activities we must do in order to stay alive is breathe. In order to perform this apparently simple activity we have quite a complex array of musculature supporting it. Our primary respiratory muscles are the diaphragm and the intercostal, which drive air in and out of the lungs with the purpose of exchanging gas and essentially stopping us from dying. Whereas we may assume that inhaling oxygen is the primary cue for breathing – its actually blowing off carbon dioxide.
LaghiF, Tobin F. Disorders of respiratory muscles. American Journal of Respiratory and Critical Care Medicine. Vol 168: 10-48 2003 The majority of the ‘good stuff’ in respiration happens in the lower 1/3 of the lungs. Where the majority of blood vessels are situated. However, in order for gas exchange to happen adequately here the ribcage and the pelvis have to be in the correct positions. In simple terms they have to oppose each other – the pelvis in neutral, and the ribcage oriented over the top of it – almost like a cereal bowl with another one upside down on top of it! In coaching parlance we often call this the ‘cannister’ position. Photo Credit: www.strongergolf.co.uk If this doesn’t happen – then gas exchange cannot happen at this part of the chest cavity. But as a pre cursor to life it has to happen somewhere! If its not happening at the bottom, then it will happen at the top, however, in order for this to occur we have to engage additional musculature to help out (think upper back, trapezius, neck) as we need to elevate the upper chest to create space for airflow. As well as the more direct consequences of creating unwelcome hypertonicity (over activity) in those areas (trapezius trigger points anyone). This drive to create space in the upper chest requires thoracic extension, which as we know stimulates the sympathetic nervous system, creating a heightened state of anxiety, which in turn causes an increased desire to breathe…. but… we’re in the wrong position to! This means we drive further into thoracic extension (scissor position), so we further stimulate the sympathetic nervous system and so we go around in a constant feedback loop… To propagate the situation even further, the chest /neck breather is far less efficient at blowing off excess CO2 than the diaphragmatic breather (simply due to the fewer blood vessels available for gas exchange in the upper parts of the chest). Not blowing off enough CO2 makes us more acidic, therefore more anxious, therefore having a greater desire to breathe, therefore driving further into thoracic extension Poor position = poor breathing mechanics = greater level of anxiety.However it also places us at a greater risk of further mechanical issues.
International Journal of Osteopathic Medicine 12 (2009) This constant feedback loop is what is occurring on a physiological level when a person suffers from a panic attack or hyperventilation. What they actually need to do is exhale fully, allow their torso to flex, and reducing the mechanical stress on the sympathetic ganglion, blowing off some CO2, restoring PH, and eventually settling back to homeostasis (balance). Contrary to this: Crying is natures overflow valve. When we’re over stimulated, hyperinflated, and unable to moderate our nervous systems – we push the emergency button. When we cry, we exhale fully, and flex out of scissor position and into cannister. Not sure if you’ve noticed but you don’t see people cry in an upright, extended position – they restore canister – get themselves neutral, and exhale. This is why we feel better after we do it, and why we often feel tired afterwards, and also why it makes our abs hurt! Note from TG: All you have to do is watch me watching the ending of Notting Hill and you’ll see what Luke is referring to. Training our core to resist movement through all three movement planes, whilst in incrementally more challenging positions will help us lift more and do more cool stuff – but it can also just make us better at life. And who doesn’t want that. Core Training GuidebookDid 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/2020/03/how-position-affects-mood-another-thing-you-didnt-know-about-core-control/
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This article is reproduced with the permission of our partner, Trupo. Depending on where you live, you can now sign up for a health insurance plan if you missed the open enrollment period in 2019. Currently, 12 states and Washington, D.C., have their own health insurance exchanges, which means they can independently decide whether they want to extend the open enrollment period. Amid concerns over COVID-19, these are the states currently offering open enrollment (and their respective deadlines). We will update this list as more get added: California (April 30) Colorado (April 3) Connecticut (April 2) Massachusetts (April 25) Maryland (April 15) Minnesota (April 21) Nevada (April 15) New York (April 15) Rhode Island (April 15) Vermont (April 17) Washington (April 8) To sign up, go to your state's respective health care website (we linked out to all of them here) and follow the instructions to sign up. If your state is not listed but you think you might qualify for special enrollment (such as a recent job loss or even just turning 26), check their health insurance page just in case. via Freelancers Union Blog https://blog.freelancersunion.org/2020/03/25/health-insurance-enrollment-is-open-again-in-some-states/
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This title caught your eye because you are, perhaps, experiencing a lot more stress and anxiety right now than you were a week or a month ago. What I will share with you will not change the way things are, but it may change how you respond to those things. First, you need to be doing all the smart things like washing hands, minimizing contact with others, and everything recommended by reputable organizations like the Centers for Disease Control. There are a lot of smart people working on this situation day and night. Second, you need to stop reading all of the nonsense on social media. You are interested in facts, not opinions. Do those two things and your stress level should start to drop. Now, you're ready to learn specific ways to counter the stress that you are experiencing. About StressBy now, we all have heard about the negative impact that stress can have on health and wellbeing. Most relevant in our current time is the fact that chronic stress weakens the immune system. Right now, we all need that to be working at 100 percent capacity. So, let's talk about how to counteract stress by examining what stress does to you. Stress in your body can feel like: 1. A lot of muscle tension — so much so that you may have stopped noticing it. It may have become your new "normal." 2. Tension is systemic, meaning it affects all our systems. Increased overall tension causes the veins in your extremities to contract, restricting blood flow. Less blood flow causes your hands and feet to feel colder than normal, and makes your pulse more difficult to find. 3. Tension in your chest muscles restricts your breathing to just the upper part of your lungs. There are a lot of other things happening, but these are the most noticeable effects, and the ones we can take action on. To alleviate stress, you need to create the opposite of each condition listed above. To destress: 1. Deeply relax your muscles. Allow the tension to dissipate. 2. Muscle relaxation will make your hands and feet become warmer. Your pulse will also be much easier to find. In fact, with deep relaxation, you can feel your pulse wherever and whenever you want to. 3. Relaxing the tension in your chest allows you to breathe more deeply with less effort. Piece of cake, right? Most likely, not. It turns out that the conditions in our stress list are not under direct control of your conscious mind. They are under control of your autonomic nervous system, which regulates things like your heart rate, sleep cycle and breathing reflex. While you can't consciously control the autonomic nervous system, you can most certainly influence it, and that is all you really need. There are quite a few ways to cultivate the relaxed state that you need to reduce stress: tai chi, yoga, meditation, hypnosis, progressive muscle relaxation (PMR), and mindfulness, to name a few. All are different paths to the same destination. One method I recommend is called Autogenic Training. Don't let the name put you off. It just means "self-generated," and is unique in the list in that it does not require a teacher — you can get everything you need to get started from a book or website. AT was developed in the 1930s to specifically target stress, and its exercise set moves progressively through each of the conditions in our stress list. Although not as widely known as the other solutions, its strength is that it was specifically developed to counteract stress. Most of the other activities listed have some other agenda, and the stress-lowering aspect is merely incidental. The AT process consists of 6 exercises. Each exercise takes about a week, on average, to acquire proficiency. The exercises are progressively linked — you must be able to succeed at the first exercise before moving on to the next. The first four exercises are the most important (in my opinion), so in four weeks of daily practice you should start to notice a significant, measurable lowering of stress. If you are interested in reading more about stress management, a great resource is The Relaxation Response by Dr. Herbert Benson. Get a copy and read it straight through. It is an easy read. Then, go through it more thoroughly, looking for concepts that appeal to you. There are some excellent exercises included. Try these and use those that work for you. Stress management is a skill everyone can acquire. There are short, simple exercises that, when practiced at least once every day, have been proven to lower stress. The "every day" part is the most important take-away. Regardless of the method you choose: practice it, embrace it, and expect it to work. I have practiced AT several times daily for more than 10 years. It has helped me through several life crises during that time, and I plan to continue my practice indefinitely. via Freelancers Union Blog https://blog.freelancersunion.org/2020/03/24/stress-management-for-challenging-times/ |
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
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