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When I taught full-time, there would come a time during the semester when the push and pull of a full teaching load would take its toll. Mentally drained, physically tired, and emotionally spent, like clockwork, my body would tell me that I was in need of a time out. This would happen around December, just in time for winter break. After a few weeks off, I would often return refreshed, renewed, and reinvigorated to start a new semester. As most of us know, breaks from freelancing don’t quite work like that. Yes, we are prone to the same burnout or fatigue that others experience. And, yes, expending numerous intellectual, creative, and physical hours can lead to exhaustion. However, we often don’t have the luxury of PTO (paid time off). Does this mean that we should just suffer through? Absolutely not. Being the best freelancer possible requires being well-rested and giving oneself a chance to tune out the distractions and static that can drain us. It also means that we may need to plug into sources that recharge us and give us a renewed sense of purpose. So, realistically, what does this look like? Here are three things that I love to do when freelancing fatigue kicks in. All of them are either reasonably priced or free. Try a "staycation"When is the last time that you explored your city? Have you ever decided to pretend to be a tourist and to go to some of the attractions that others visit when they come to your town? Better yet, when is the last time that you got out of the house and stayed in a local hotel? Staycations are an excellent way to check out without having to take on the added expense of travel. Sites such as expedia.com, hotwire.com and travelocity.com make it relatively easy to book 3 to 4-star hotels at discounted rates. You can also avoid expensive hotel parking fees by taking Uber, Lyft, public transportation, or a cab. Wear some comfortable walking shoes and prepare to explore your city. Leave your laptop and other work-related gadgets at home. The point is for you to relax. If possible, splurge and take advantage of the hotels’ amenities. Remember, you deserve it! Get outsideWe are entering into that time of the year when the weather is (slightly) more predictable and you don’t have to wear a bulky coat to venture out. National parks can be amazing, but don’t overlook the jewels that just may be in your own backyard. You don’t have to hop on a plane to take full advantage of this relaxing activity. In other words, have you thought about visiting a local or state park? Many of these parks have minimal entry fees and they have observatories, natural trails and hiking paths that make for an excellent full-day’s agenda. Rich with both physical activities and opportunities to be mindful and to reflect, hiking and walking are great ways to take your mind off of work. Take a book or take a journal to write and to unwind, but do not take work-related projects. Put your phone on vibrate or silent and focus on the awesomeness of your surroundings. Let nature recharge you. VolunteerI wrote about this earlier this year when my company did a day of service at a local transitional housing facility. We are going back to do a cover letter-writing and resume-writing workshop for the residents. The key to engaging in successful volunteer opportunities is to think about your skillset, gifts, and talents and to find organizations that are a good match. Volunteering is an excellent way to share your gifts with the community. Ask yourself: Are there organizations in my city that could benefit from what I have to offer in-kind? Whether it is a one-time volunteer event or a long-term relationship, giving back is an excellent way to not only help but to engage in something that is bigger than you—being of service to others and being connected to members of your community. When you find yourself on empty and you need to refuel, try one of these strategies. The key to dealing with burnout or fatigue is recognizing when it's coming on. Perhaps you are feeling irritable or you are short tempered or you are not as motivated or inspired as you typically are. It is ok—it’s just your body’s way of telling you that you need to slow down and take a break. With some planning and consideration, taking a few hours or even a day or two to step away from the desk can actually be incredibly rewarding. The reality is that you have earned it, so make sure that you are taking the time to get the rest, relaxation, and reconnection that you need. via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/30/three-tips-for-beating-freelance-fatigue/
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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. If you’re a freelancer or consultant you need to hustle. A lot. But there’s no question that the hustling mentality can take a toll on your mindset, your energy, your happiness, and your health. There’s plenty of science that backs up the importance of downtime for continued well-being and creativity. Most of us intellectually appreciate the benefits of slowing down and taking time to stop the hustle. But, if you’re like me, whenever you think about slowing down there’s a voice in the back of your head telling you that if you stop hustling you run the risk of losing ground, losing your edge, losing clients, and losing income. Quieting your inner hustle voiceThe more I tell myself I need to relax, ease up, and stop hustling—just for a bit—the louder the voice gets. Sometimes it shows up when I’m trying to sleep: “Why are you sleeping? You should be hustling. You’re going to fail if you don’t start hustling—right now!” Ever hear that voice? Many of us spend years trying to quiet the hustle voice. We struggle to dampen it down and shut it up. We take up activities—sometimes not useful ones like drink or drugs—to temporarily quiet the hustle voice. Or we take up healthier activities like running, a workout, or meditation. But we still hear the hustle voice. It’s hard to quiet that voice because it speaks some truth: If you stop hustling, you do run the risk of losing your edge. It’s not a crazy voice. There’s a harsh reality in what it says. But always being in hustle mode doesn’t work either. It’s exhausting. So, what’s a body to do?I no longer try to quiet the hustle voice. What I’ve done instead is channel that voice into activities that will help me hustle better. I tell that pesky little voice that we’re going to focus on a task that's going to help us relax and enjoy the next few hours so we can get to an even better hustle—LATER! Here are three ways I hustle when I’m not hustling: Online classesThere are plenty of sites that offer free or low cost on-line classes, Udemy, Coursera, Creative Live, and Skillshare to name a few. There are also plenty of learning sites that are specific to topic areas such as photography, design, or writing. A quick Google search will provide plenty of links. Take a class on a topic unrelated to your work—ancient philosophy, history, design, or copywriting. Pick a topic completely disconnected from your ‘day job’—with the goal of seeing the world through a different lens. You'll be helping your hustle. You’re learning something new that you’ll bring to the table—but it won't require the stress of immediate hustle. I’m in a class now on "Learning How to Learn" that’s been invaluable as I consider my work as a life strategist and coach. It’s not a coaching class so it has no direct impact on my immediate work. But the class is teaching me concepts about learning. Concepts I know I’ll put into play in future situations and with future clients—when I’m hustling in my day job. "Quieter" physical activitiesI’m a big fan of running and getting a good sweat going. I start most of my days on the treadmill or stationary bike with the goal to push and sweat. It helps me rev up my engine so I can get my hustle going for the next 10-12 hours. But sometimes, what I need is slower, quieter physical activity to slow my hustle in an effort to have more hustle later. I use simple stretches and elementary yoga poses at the end of the day to help quiet my mind. Focusing on how my muscles feel during a slow stretch and holding the pose with a reminder to that pesky voice that this slower activity is ultimately putting more hustle in my tank, makes me feel better and lowers the loud voice. This may sound crazy—but on those nights my hustle mind is racing, I’ll crawl out of bed and do a few slow, simple poses, forcing my mind to feel my muscles. More often than not, this quiet activity calms down that voice and allows me to catch some shut-eye. Grab a bookIf you’ve been following me, you know I believe in the power of books. Having intriguing and compelling books around—on topics completely unrelated to your day job—can help quiet the hustle mind. Tell your hustle mind that these books will enrich you and develop your knowledge base and curiosity. Tell your mind you need to focus on the books so you can increase your hustle, later. Relax and give your mind the chance to understand, “Ok, she’s hustling for us—learning new things in a quieter way—so it’s ok if we shut up and let her concentrate!” The supply of great books is endless. Make it a project—perhaps this weekend—to go hunt for some intriguing books. Create an interesting stack of books in your living space. They will provide a useful side hustle when you need to quiet that pesky voice. Consider some fiction by Stephen King or Neil Gaiman; cookbooks with great photography by Rich Roll and Julie Piatt; art or philosophy books by Alain de Botton or John Armstrong; notebooks from Michelangelo or Leonardo; biographies by Walter Isaacson; science from Neil deGrasse Tyson or books on the brain by David Eagleman. The supply is endless and always increasing! Indulge your curiosity and reach for the stars. These are all activities that will improve your hustle—a little later—after you’ve gotten a little down time from that pesky hustle voice. Heidi is a life strategist and certified coach with decades of experience in the corporate and non-profit sector. She uses the power of books to help individuals and teams reach their next chapter. To get free resources and a weekly newsletter visit: UnHingeYourself.com via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/27/how-to-hustle-even-when-youre-not-hustling/
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Gotta go see Infinity War. Brb. BUT FIRST…CHECK THIS STUFF OUT1. Even More Complete Shoulder & Hip Blueprint – Dates/Locations AnnouncedDean Somerset and I are currently in the throes of drumming up new content for our staple workshop series. We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA, Hoth – and even turned it into a popular digital product HERE so everyone can enjoy it. We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Edmonton, Australia, and Singapore in 2019. If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself. Go HERE to register in the announced cities. 2. Strong Body-Strong Mind – Bonn, GermanyMy wife and I will be in Bonn, Germany on Saturday, June 30 to put on our 1-day Strong Body-Strong Mind workshop. I’ll be speaking to assessment, coaching up common strength exercises (squats, deadlifts), and how to better “match” your programs to your client’s abilities and goals. Lisa will be discussing how to better manage client expectations, motivation, and how to adopt better mindset strategies for success. And then we’ll have a beer….;o) Spots are limited and the Early Bird rate is still in effect (but not for long). For more details (including itinerary and registration) go HERE. 3. 2-Day London Workshop w/ Luke Worthington^^^ It’s so good we didn’t even feel the need to come up with a witty title for it. After my workshop in Germany I head over to London to take part in a 2-day event (the weekend of July 7th) with my friend and colleague (and handsomest man alive) Luke Worthington. This one is filling up fast…..go HERE for more info. STUFF TO READ WHILE YOU’RE PRETENDING TO WORKMASS 1-Year Anniversary Sale – Stronger By ScienceA year ago the guys over at Stronger By Science (Greg Nuckols, Eric Helms, and Mike Zourdos released their monthly research review MASS (Monthly Applications in Strength Sport) and it’s made the industry better. I for one HATE reading research and much prefer to let other people who are much smarter than myself to break things down in more bite sized, manageable nuggets of information. This is a meticulously curated monthly service. The MASS reviewers sift through 100+ journals per month to help you get smarter and to better sever your athletes/clients. If you’re a coach, physique or strength athlete, or just someone who likes to nerd out and talk about actin/myosin chains at the dinner table this will be right up your alley. Today (4/27) through next week (5/3) is your chance to take advantage of some BIG markdowns on the service.
If you’re still on the fence you can check out the goods HERE for a free sample issue. Otherwise you can just trust that I have smart friends and excellent taste in the resources I recommend to people and go HERE. How To Age Gracefully – Eric C. StevensMany of the programs and tactics used to target the 40+ lifter are garbage. As my friend John Rusin would say:
I found this article very relevant with a sound message. Check it out. When Should I Change My Training? – Charles StaleyPer usual, Charles provides a bevy of sound and practical advice in this article. SOCIAL MEDIA SHENANIGANS
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We’ve all seen the statistic: 80% of the population will experience low back pain in their lifetime. Back pain is the single leading cause of disability worldwide. Americans spend upwards of $50 billion per year on back pain. Back pain is the nemesis of all ninjas. The struggle is real folks. Given how pandemic the issue is and the sheer number of resources there are on the topic, why is LBP still such a nuisance and the Bane of many people’s existence? When it comes to low back pain there is no one clear cut answer or way to explain things. As my good friend David Dellanave would say “different shit is different.” It’s impossible to definitively point the finger at one or two things and say “there, that’s it. THAT’s why everyone’s back feels like a bag of dicks.” Certainly we can proselytize, but at the end of the day we’re mostly just guessing at what may be causing someone’s low back pain. We’re using an amalgamation of relevant anecdotes, experiences, expertise, and evidence based research to make those educated guesses. But it’s guessing nonetheless. [BEFORE WE MOVE ON: Another good friend, physical therapist Zak Gabor, sent me THIS rather thorough paper on management of low back pain. To quote Zak…”Movement is key, but EDUCATION on false beliefs about the body is arguably most important.”] A week or so ago as I was watching an episode of VICE News on HBO and one of the main stories that night was on opioid addiction and of a former drug representative who, sadly, because of debilitating low back pain, had become addicted to the very pain killers that had made him so successful years prior. In the story he described a seemingly endless barrage of treatments ranging from massage therapy and acupuncture to ultrasound treatments, physical therapy, and traction. It was a hefty list and I can’t remember all of it. In the end he ended up having back surgery, yet unfortunately was still reliant on pain killers to help with his chronic low back pain. As the story unfolded they panned to the same individual miniature golfing with his family and I ended up taking a screenshot of him bending over to pick up the ball after sinking a shot. If I could add sound it would be accompanied with a cacophony of painful grunting akin to a rhinoceros passing a kidney stone. Now, what follows is not an attempt at me diminishing his experiences, and I’m fully cognizant my only source of info regarding his “treatment” was/is the five minute snap shot I was given from the story. That said, I wonder how much agony and frustration might have been prevented in his lifetime if someone took the time to show him some basic “spinal hygiene” (to steal a phrase from Dr. Stuart McGill and his book Back Mechanic) tactics to clean up his daily movement? What might have happened (what can happen?) if, instead of acupuncture, he was shown how to hip hinge well or given a healthy dose of Deadbugs, Birddogs, and Breathing Side Planks? [embedded content] Repetitive (aberrant) flexion, as shown in the still shot I took, certainly isn’t doing his back any favors. And, I have to assume this type of thing is happening dozens (if not hundreds) of times per day, whether he’s picking up a golf ball or getting out of a chair. It glaringly demonstrates how we often neglect to address the obvious and simple everyday “hammers” in our lives that can (not always <— this is important) lead to back pain. Nope, not those hammers. I’m talking about the kind of hammers – repetitive movement (repeated spinal flexion, and extension for that matter) – that start off as innocuous nothings (the twist there, the bending over there), yet manifest into something far more nefarious once one’s tissue tolerance is surpassed. As my friend and strength coach, Joy Victoria, notes:
Massage, ultrasound, etc, while likely part of the puzzle (and can provide immediate, albeit temporary relief), are just band-aids. I think exercise, and to be more specific, strength, can play an integral role in the grand scheme of things. However, as fitness professionals it’s imperative we keep a keener eye. Deadlifts don’t cure everything. Recognizing run-of-the-mill wonky movement and attacking that, as trivial as it may seem, can make all the difference in the world for those who suffer with low back pain. 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/2018/04/low-back-pain-habitual-movement-can-greater-influence-intentional-exercise/
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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. As a freelance writer, aside from delivering a stellar project to your clients, your other most significant task is to meet their deadlines. Meeting deadlines is an integral part of developing a successful writing career. Quality and timeliness help to shape your reputation in the industry. But regardless of whether the projects that you work on are of high standards, if you are known as the writer who can’t meet deadlines, it will slowly kill your career. Deadlines do stress us out, and sometimes, your best laid-out plan may get messy. But not to worry, by just adding a little more effort, you will be on the road to becoming a dependable, respectable professional who meets deadlines on time. So, if you’re planning to become that brilliant freelance writer, follow these six hacks below successfully meet your deadlines: Don’t over-commitOver-committing is a common mistake made by freelance writers. It is understandable that there are periods where you will go a long time without projects. It does not then mean that you should accept all the offers that you receive once your schedule is full. When you take on a task, from experience, you should be in a position to gauge how much time it will take. Have a realistic look at how much workload you can take on before accepting. Besides, when you have too high a workload with short deadlines, you will be sure to deliver mediocre work. Carefully select your projects and do an outstanding job on them to improve your chances of getting rehired as a steady freelancer! On the same note, learn to say no. A client may demand more than your capacity to handle the project at a particular time. They may also have a long list of demands that you know you will not be able to meet by the set deadline. Air your reasons and be frank about what you can and cannot handle. Minimize distractionsAn excellent freelance writer should have a high level of focus and self-control. There are distractions everywhere, even more so if you’re working from home. The temptation of the internet is the most significant distraction that can befall a writer. How can one break away from blog posts, Twitter, Facebook, gaming sites, and other perils of the internet? Take the first step by turning off automatic notifications from all of your social media accounts. Close all the chat programs and better still, if you have all the research that you need, just turn off the internet altogether. You should learn how to take back control of your life from the internet. One trick is to set specific time intervals for working without interruptions–including snacks or phone calls. If you are working from home, establish a work area and inform your family or housemates that this is your time and you should not be interrupted, nor should anyone come in your work area. This way, you will be able to concentrate on your project, and your writing potential will become maximized. Break down large projectsAvoid tackling the entire project at once and instead, take steps to address the project. Once you’ve broken the project into smaller steps, allocate a set time for each. Some steps may be more complicated than others; make sure to assign more time to them. The breakdown simplifies the work a great deal. Keep prioritized listsFor every freelance writer, planning is the key to success and will keep you on course in accomplishing your objectives and goals. Prioritization is a skill that every freelance writer should acquire. You will need to take time to develop a system that works for you, since everyone is different. You may choose to have a program, planner, notebook, or a checklist on your desktop. Keep a running list of your projects in the order of time sensitivity and priority. Specify deadlines for each project that you’re undertaking. Remember that once you take the time to prioritize your checklist, your overall productivity will improve. Communicate with the clientSometimes, unforeseen circumstances do occur, and you realize that meeting the deadline will be a challenge. You may fall ill. Maybe you're going to school part-time and you realize your philosophy paper may take up more of your time than you had initially anticipated. This is where some freelance writers usually go wrong by waiting until the last minute to ask for an extension. Instead, if something comes up, communicate this to the client at the earliest possible time. If you have any questions regarding the project that you’re handling, ask them in advance. Before embarking on the task, get all the necessary clarifications before you agree to take it. Do not assume some details of the project as it may become a colossal blunder. If your deadline is 4.00 p.m., don’t bring up issues at 3.50 p.m. You should always be ready for roadblocks and setbacks. Try and have a plan B and if possible C. Learn from other freelance writers who have been in the game long enough. Look for such a mentor and take note of their precious advice as it will save you both time and money. Have all the necessary information for you to work efficiently and promptly to meet the deadline. Build momentumAnother common mistake made by freelance writers is procrastinating projects with far-out deadlines. If you are assigned a project that has a deadline which is one month away, start on it the day that you’ve received it. Don’t forget it for the first week, then think just a little about it on the second week, the third week promise yourself you’ll start–only to delay till a day or two before the deadline. Starting the project on the first day doesn’t mean you have to finish it. Just do enough to get the wheels going and build your momentum. You can start by having a rough design of the presentation, sending the critical emails out, doing a little research, or by just looking through all the parameters of the given project. This way, you will have enough time to proofread and check all the necessary details to deliver quality work and on deadline. Remember, no deadline is long enough, just get started. In conclusionDeadlines can either make or break your career as a freelance writer. To be a successful freelance writer, you will need a high level of commitment and self-discipline. Be sure to set realistic expectations that are reasonable to you. When are you most productive? Is it the mornings, afternoons, or evenings? Make use of this time to get as much of your project done as possible. Learning to meet deadlines on time means that acquiring work in the future from past clients will be effortless. Christina Battons is a web content expert from LA and a creative writer who is able to connect various thoughts into a single theme. Christina loves to stay up to date on the latest content marketing trends. Her works have been published on www.custom-writing.net. Connect with Christina on Twitter. via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/26/freelancer-hacks-for-meeting-project-deadlines/
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Anyone who’s spent any significant time in the weight room knows how vulnerable the shoulders are to injury. This isn’t to downplay other areas of the body prone to injury like the lower back or knees. Let’s be clear: those deserve some shade thrown their way too. Rather, it’s just to point out that, for lack of a better term, trying to train around or even fix a pissed off shoulder sucks donkey balls. It can be tricky and there are a lot of factors to consider: Exercise selection, exercise technique, posture, access to appropriate scapular motion (upward vs. downward rotation), soft tissue considerations, and breathing patterns to name a few. Taking all of the above into consideration is a good thing, and I encourage coaches and trainers to peel back the onion as much as their expertise and experience allows in order to get at the crux of the issue. I do find, though, that sometimes, not always, we get a little too cute or rabbitholey with our approach to shoulder health.
And yes, while I am being a tad facetious here, I don’t feel I’m coming entirely out of left field. I’ve heard some doozies from past and current clients about what was the impetus behind their shoulder woes. Moreover, most commonly, as a result, many clients and trainers alike tend to fall under the same trap…. ….OverCorrectiveExerciseitis This falls under two camps:Camp 1: Trainer gives or person is handed a laundry list of “corrective exercises” that take 327 days to complete. Camp 2: Trainer prescribes or person is told to perform redundant, borderline stupid exercises. [embedded content] Stop OverCorrectiveExerciseitisAll of this isn’t to say we should avoid “corrective” exercise altogether. There’s a time and place for just about everything, and sometimes people do need a little bit more TLC to improve motor control, activation, and/or positioning. However, Dr. Quinn Henoch brought up a valid point when I listened to him speak a few months ago with respects to corrective exercise. Maybe the real fix for most trainees is adjusting their training volume. Maybe they’re simply doing too much of one thing or too little of another? Which brings me back to shoulder ouchies. Generally speaking, when someone’s shoulder hurts I find most need less bench pressing and more posterior cuff and upper back strength in addition to a healthy dose of scapular stability. Instead of boring them to tears with warm-up drills they’re likely not going to do on their own anyways, I prefer to include the bulk of the “correctivy” stuff IN THEIR ACTUAL PROGRAM. That way they just think it’s business as usual and I come across as a straight up boss for helping them cure their shoulder woes. On Bench Pressing:There’s lots more to say here, but I’ll save that for another time. In the interim the Tweet below sums things up succinctly:
On “Correctivey” StuffHere are two drills I like to use as fillers to be done after sets of squats, deadlifts, maybe even bench presses. It’s a foolproof way to add more volume to something they’re probably not doing enough of anyways. Band Reverse Flye Walkout[embedded content] This is a drill I picked up from Jim “Smitty” Smith of Diesel Strength. As you walk back you need to resist the pull of the band, which torches the rhomboids, muscles of posterior cuff, and scap stabilizers. Be careful you don’t “shrug” throughout, you want to keep shoulder blades depressed and together. 118% more effective if you yell “this….is….Sparta” as you perform your set. Racked ISO Shoulder HoldsThis is another drill I stole, this time from Dr. Ryan DeBell, that I’ve been incorporating more into my programs to help offset any shoulder shenanigans. [embedded content] Pepper these two drills into your workouts more sporadically and I’m almost certain your shoulders will start feeling better. Do it. DO IT. 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/2018/04/2-drills-easy-access-shoulder-health/
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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. Who else loves wi-fi? Whether you freelance from home or rove the world as a digital nomad, you can't beat it for convenience. But how well can you stand up to hackers? The importance of wireless securityPoor wireless security means the bad guys can spy on you and maybe even hijack your network. It can mean stolen passwords, stolen bank details, identity theft, ransomware, all your secrets revealed and your professional reputation in tatters. And here's the thing: as a freelancer, you probably don't have a team of in-house IT professionals to fall back on. It's just you. Good news: a few simple steps is all it takes to slash most of your risk. Let's jump right in. At homeWorking from home means you've got your entire business running on your local network–and probably all your household traffic as well. So how do you keep it safe? Encrypt, encrypt, encryptWireless networks broadcast signals into the surrounding air. So what's to stop anyone with an antenna from eavesdropping? Well.. nothing really. That's why it's so important to encrypt these signals. You can't stop anyone from listening in, but you can stop them from making sense of it. There are three wireless encryption protocols in widespread use: WEP, WPA and WPA2. You should avoid WEP and WPA. They are both outdated and riddled with security vulnerabilities. WPA2 has been in use now since 2004. That means just about everything you'd want to use will support it. Change the network nameUsing the default network name makes it so much easier for an attacker to work out what router you're using. Then it's a cinch to look up all the known vulnerabilities on your device. Imagine handing a jewel thief a map of your museum marking the contents of all the safes and the locations of all the security cameras and guard patrols. That's basically what this amounts to. Stop doing it. It's stupid. While you're at it, don't use your own name, the name of your business, or anything else that could identify you. Something bizarre and wonderful is best. That makes it just that extra little bit more difficult to figure out which wireless signal is yours. Patch itHere's the deal: people discover security holes in networking devices all the time. Last October, there was a huge vulnerability found in almost every wireless network on the planet. And countless problems have been found in specific devices. Keeping your computers, phones, and tablets up to date is pretty easy–if they're set up to apply automatic updates, then you're covered. The bit that most small business owners miss is the firmware on the router–it's kind of like the operating system for the device. You'll find the instructions for how to update it in the device's manual; google it if you've lost the physical copy. On the roadOkay, so now you've secured your home wireless network. But what about using someone else's? The bottom line is that you have no way to really know how seriously anyone else takes wireless security. It's very likely that the firmware in the router has never been updated. So assume the worst: that anyone could be watching at any time. Part of the problem here is that all the wireless networking standards in widespread use today are designed so that anyone else on the same network can see what you're doing. Wireless encryption can shield what you're doing from outsiders, but it's no help against anyone on the same network. Does this mean that nothing you do is ever secure? A bit of paranoia can't hurtIn fact, dealing with all the finer points of this can be such a pain that, for short trips, it might just be less hassle to avoid public wi-fi completely. You can instead connect your laptop to the internet with a 4G USB modem and prepaid SIM card, which can be had for a similar price to your last tank of gas. Your phone, of course, already has mobile data. But what if that's not practical? Either because you're going somewhere where the mobile network sucks, or because you're traveling through multiple countries? Web browsingIt's like this: when you visit a website address that starts with http, that means everything you do on this website is visible to everyone else on your network. That includes any passwords or credit card details you enter. Websites with addresses that start with https encrypt their traffic. Make certain that any website you submit any information to is using the https protocol. Here's one crucial website not to overlook: your own. If your website is on an unsecured http address, that means that every time you log in to the administration section, your username and password are visible to the whole network. The login details to your own website are a dreadful thing to hand over to the bad guysThat's all they need to hijack your website to spread malware to your customers, add links to Viagra websites or just hold you to ransom–there's so much scope to screw with your livelihood here. So if you absolutely can't avoid logging in to your website using public wifi, it's time to migrate to https. Using the https protocol is not 100% private–the whole network can still see which websites you are visiting. But it keeps your usernames, passwords, credit card details, and private messages secure, and that's pretty great. Stop reusing passwordsOnce you start paying attention to which websites have https installed, you'll notice that it's not Facebook and Gmail that skip encryption. The websites that handle unencrypted usernames and passwords tend to be more along the lines of privately owned internet forums and social sharing websites. While it's definitely a pain to get these accounts get hacked, it's not the end of the world. But what if they can take those exact same login details and get into your PayPal account? Well, that's a larger problem. Not reusing passwords is good sense anyway. If you're out there using public wi-fi, it's crucial. Remembering so many unique passwords is, of course, impossible. This is where using a password manager can make your life way easier. Other servicesIt's not just your web browsing you need to protect. You hardly want prying eyes reading your emails or hijacking your email account. You can rely on the most popular webmail apps–like Gmail or Outlook–to encrypt their traffic. But if you use an old-school email client that downloads emails to your computer, check the settings to make certain that it connects to your email provider using an encrypted SSL/TLS connection. If the connection is unencrypted, that means your username and password are visible to everyone on the network. That's all anyone needs to hijack your email account. Do you use FTP to upload files to your website? Bad news: FTP transmits your username and password in plain text, visible to the whole network. That means the bad guys can upload whatever they want to your website. Using a VPNIf you're a real road warrior, you might want to consider a virtual private network, or VPN. A VPN sends all your internet traffic through an encrypted connection to a remote server–that makes it perfect for shielding you from prying eyes on a public wireless network. Some home routers can even be configured to work as a VPN server–this gives you a free service that you can trust. But if your router's in Peoria and you're in Paris and you suddenly need to switch it off and on again, it can be tough to hook that up. New tech will make this easier (one day)Does this all sound like a total pain in the backside? Well... it kinda is. But new wireless standards will make it easier to connect to wireless networks safely. Just last January, the Wi-Fi Alliance announced a new wireless encryption standard to replace WPA2, imaginatively titled WPA3. You will start seeing this in devices later this year. One of the benefits of WPA3 is that it can offer individual encryption for each person on the network. This will make secure wireless networking much more painless for freelancers who rely on public wi-fi. In theory, there's nothing to stop every hotel and cafe owner from buying a WPA3 router the moment they hit the shelves. But in the real world, few small business owners are that engaged with wireless security. Dedicated coworking spaces will hopefully move to WPA3 not long after new routers are available. But it will be a few years yet before you can assume it's in every cafe from Bangkok to Boston. Wrapping upUsing wireless networks without thinking about security is a bit like driving an uninsured car: Most of the time, you'll probably get away with it. But when your luck runs out, it can be so devastating that it's just not worth the risk. It's one of those situations where going to a little bit of trouble right now can save you from a hell of a lot of trouble down the track. For more on small business computer networking, check out the Small Business Owner's Guide to Computer Networks. James Mawson is a freelance content marketer turned technology entrepreneur. By night, he cooks Chinese food and plays retro video games (poorly). By day, he is a co-founder of DXM Tech Support, an IT services team based in Melbourne, Australia. via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/25/a-freelancers-guide-to-wireless-security/
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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. So many writers, myself included, share a formative experience of loneliness that turned into a fascination with storytelling. The impulse to tell stories, and creating stories to keep ourselves company, is what writing is largely about, aside from the craft itself. The great English author George Orwell shared that formative loneliness: "I had the lonely child's habit of making up stories, and holding conversations with imaginary persons, and I think from the very start my literary ambitions were mixed up with the feeling of being isolated and undervalued," Orwell wrote in his great 1946 essay "Why I Write." He’d go on to be among the most influential writers of the 20th Century, and he remains influential today. Before I go any further, I want to make a personal admission, which is that George Orwell has been my favorite writer, the one who's had the most sustained influence on my development as a writer, for the last three decades. I've read his essays over and over, and have always found them to be exemplars of great substance combined with unrivaled prose style. He’s also an inspirational hero of mine for the ways he used his writing to advocate for social justice. George Orwell didn't become well-known as a writer, nor financially successful, until the final five years of his short life. It wasn't until his novels Animal Farm (1945) and Nineteen Eighty-Four (1949) were published that he became known in the United States. He died from tuberculosis in 1950 at age 46. He was mostly an unknown journalist specializing in book reviews and essays. So what does Orwell teach us about writing? Writing is never easyWriting was hard for Orwell, especially as his health deteriorated later in life. "Writing a book is a horrible, exhausting struggle, like a long bout of some painful illness," he wrote in "Why I Write." Orwell's novels and essays are clear and meditative and wonderfully structured, but he worked hard to make it all seem so easy. Reading Orwell is like skating on ice, but he worked for hours getting his sentences to where he wanted. Have a purpose, an urgent need to change the worldOrwell created his best work, including “Nineteen Eighty-Four” and “Animal Farm,” because he was seeking to right a wrong, to expose injustice. Much of his writing is clearly against the repressions of totalitarianism, imperialism, and (yes) the excesses of capitalism, and in favor of working-class people. "My starting point is always a feeling of partisanship, a sense of injustice," he explained in "Why I Write." Clear thinking is the key first step to clear writing, and bad writing makes clear thinking impossibleOrwell believed that there was more bad writing than good: "Vagueness and sheer incompetence is the most marked characteristic of modern English prose," he bemoaned in his classic 1946 essay "Politics and the English Language." Orwell offers a number of recommendation to think and write clearly. For example, he said writers should always prefer the active voice over the passive. Good writing, like right conduct, must be unafraid to take responsibility. Somebody is writing the words, and so writers need to be brave enough to show the reader who they are and what they believe. Even being passive and evasive let's the reader know who you are. Stand for something. For this reason, Orwell attacked clichés and vague language. He asks writers never to use clichés and metaphors they've seen elsewhere in print. Make things new, he asked, even if that requires the hard work of looking at the world with fresh eyes and writing with fresh language. Orwell demands that writers think concretely, not in vague abstractions that lead to cloudy writing. As he explained in "Politics and the English Language": "What is above all needed is to let the meaning choose the word, and not the other way about . . .When you think of a concrete object, you think wordlessly" and then look for precise words to describe the object. Again, thinking and seeing clearly must be a prerequisite to all good writing. The first goal of good writing, according to Orwell, is to be understood. He suggests in "Politics and the English Language" that writers eliminate needless words (cut out the fat), prefer shorter words to longer ones (in other words, don't write to impress your reader), and avoid jargon as much as possible, preferring to translate said jargon into layman's language. Further lessonsThere's a lot more that Orwell teaches about writing, but you can read him for yourself. I'd suggest you start with the two great Orwell essays cited at length herein: "Why I Write" and "Politics and the English Language." If you like those, then start reading any collection of his great essays. You'll find yourself in the company of a great writer and teacher, one who'll provide you with a lot of great lessons on writing and thinking clearly. Boston-based Chuck Leddy is a freelance B2B Brand Storyteller who connects brands and customers through engaging stories. His clients include ADP, Catalant Technologies, The Boston Globe's BG Brand Lab, and The National Center for the Middle Market. His website is www.ChuckLeddy.com via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/24/4-essential-writing-lessons-from-george-orwell/
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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. A frequent question I hear from my clients and entrepreneurs is: How do I distinguish between when to work and when to rest? This is a tough question for many to answer. Our society’s expectations have shifted drastically over the past 50 years. We’ve gone from having desktop computers to portable laptops and landlines to mobile phones. Not only are our phones mobile, but now we can check our email, send texts, pay bills, make calls, check live news all over the world, and order a pizza with one click of a button–all from the device in our pocket. Where do you draw the line?As remarkable as technology is, it can also be quite the pain in the ass. There used to be a much clearer boundary between your professional and personal life, but now that technology can go with you everywhere, it’s hard to get peace–even in the bathroom. Where do you draw the line? I read this story in a book recently that conveys how we are becoming more and more a part of our jobs, instead of our jobs being a part of us. The story revolves around Spiderman. It talks about how Peter Parker was so excited for the opportunity to be Spiderman initially. All he could think about was the awesome supernatural powers he’d gain, how he’d be able to save and help people, and how he’d be an indestructible force. But as time went on, he was getting less and less sleep and he was becoming more and more miserable because there was always someone that needed his help. He could never rest; he even tried to take off his suit, put it far away and sleep, but it would somehow find itself back on him and out the window he’d go. He was functioning on autopilot. He then realized that he was not in control. He once thought the suit, the job, was a part of him, but the reality was, it was the other way around. Sacrificing boundaries for successDoes this sound familiar in your life? Did you start a career or business ecstatic for the opportunity? You focused only on the positive and set no healthy boundaries for yourself. As you advanced in your position, slowly but surely, your work took over your life. You sacrifice sleep to work, to respond to emails, calls, texts, etc. You’re on autopilot and anytime someone needs you, you sacrifice your own well-being for the business or organization. The bottom line is this: Work will always be thereThere will always be something that needs to be done or someone who needs help. Knowing that, you’ve got to establish clear boundaries about when you’ll work and when you’ll prioritize time for yourself. When to work and when to rest: 6 guidelines• Set your values and personal mission statement. • Create realistic to-do lists and expectations. • Give yourself a deadline. • Establish your non-negotiables. • Be stingy with your time. • You are your greatest asset. “Balance is not better time management, but better boundary management. Balance means making choices and enjoying those choices.” –Dr. Kathleen Hall There's always more work to be done.Ask yourself, “What is most important for today?” To your surprise, you may just find out that less is more when it comes to work. Don’t confuse the amount of time you put in over the quality you put in. Don’t feel guilty for resting and recharging. Make sure that your work is a part of you and you are not becoming a part of the job. You are in control of your life; put yourself on your to-do list. Erica Ferguson is a coach who empowers others to manage their stress or simply put, a Stress Management Coach. I also work with clients to navigate through life transitions. As a former athletic coach, I now prepare people to win the championship of their lives. via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/23/6-tips-for-knowing-when-to-work-and-when-to-rest/
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I had an amazing time in the DC area this past weekend presenting and catching up with friends and colleagues. Today is all about playing catch up: emails, writing programs, and of course spending some quality time with family. I’ve got some good blog posts percolating in my head and hope to do a massive writing dump later this week. In the interim, however, I’ve got strength coach George Kalantzis filling in for me today with a stellar article. Enjoy. Un-Fuck Your Warm-UpLike anything worth having in life, all good things have a starting point. If you’re like me, you’ve probably been guilty of skipping the warm-up. Don’t bother lying to me – I know you’ve done it. And I get it. You’re crunched for time and the last thing you want to do is roll around and warm-up. But, what if I could explain the warm-up for you in terms you might appreciate a bit more… I.e.,……sex. BOM CHICKA BOM BOM Do I have your attention now? Great, then keep reading to un-fuck your warm-up. I got this idea from my mentor and friend John Romaniello a few years back, and it has to be the best explanation of warm-ups I have ever heard and something I find myself using quite often.
Sure, you can skip foreplay and have great sex, but if you skip foreplay all the time, chances are things will get stale and your sex life will suffer. The same thing can be said about your body. Continuing to ignore the warm-up will cause your body to break down, hinder your results, and you’ll become more prone to injuries. Maybe warming up does not sound that bad after all. While I’m not here to tell you that you can’t just walk into the gym grab an empty bar and start lifting or to tell you that you “must” foam roll and do a “dynamic” warm-up prior to your lift. I’m here to say that warm-ups do matter and with the right time and concentration you can get tremendous benefits without wasting useless time. The Only Warm-up You’ll Ever NeedRecently I attended The High-Performance Pain Seminar by Dr. John Rusin at The Onnit Academy in Austin, TX. It was a 2-Day seminar packed with a ton of great information. There were so many things presented, but what I liked most about his presentation was his ability to make things a lot simpler for my clients and myself. One of those concepts was the warm-up. A quick and effective warm-up looks like something like this:
For the context of this article and not writing an entire book, I will be covering a few of my favorite SMR techniques and drills that everyone can benefit from. Release Tight MusclesAs a massage therapist, I’m a huge fan of foam rolling. But too often I see people making love to their rollers or just perhaps haphazardly rolling because they’ve seen coaches do it. [embedded content] Replace Eric’s (Cressey) voice with a little flute and guitar and things could get interesting. While there are many ways you can “foam roll,” the goal should be to choose an area that will have the biggest carry over to your movement that day. In general, most people have trouble with the following areas. Lower Body – Quadriceps, Adductors, Glutes, and Lateral Hip Upper Body– T-Spine, Pectoralis Group, Posterior Shoulder Girdle Mid/Upper Back ReleaseThe mid-back release is one of my favorites mobility drills to use as everyone can benefit from some upper back mobility. Tony wrote an amazing article on it HERE. Lateral Hip Trigger Point ReleaseThe glutes take a beating daily, and trigger points are a common source of hip and low back pain. Performing daily release on the glutes can make a huge impact on everyday health and performance. [embedded content] Bi-Phasic StretchingOne of the common myths associated with stretching is that if a muscle feels tight, it should be stretched to improve range of motion and restore flexibility. But, just because your muscle feels stretched doesn’t mean that exercise will yield a positive result. Take for example the hip flexor and hamstring stretch. A lot of people stretch through pain because they believe it is helping, or do they end up in the wrong position. Not only is this a waste of time, it can actually be one of the prime reasons tightness never goes away. So what can you do to help with tight muscles? Instead of haphazardly stretching, learn how to achieve proximal stability through the shoulders, hips, and core. Not only will this save your joints and you’ll feel better, you’ll begin to notice a difference when you hit the gym floor. Most people will benefit from biphasic stretching in the following areas: Lower Body– Hip Flexors, Adductors, Posterior-Lateral Hip Upper Body– Pectoralis Complex, Posterior Shoulder, T-Spine/ Lats Add These Drills To Your ArsenalDeep Squat Belly Breathing With Lat Stretch x 5 BreathsGrab a TRX and sit deep into a squat with your feet together and palms up. This will turn off the lats and facilitate a good stretch throughout the upper body. Let your head relax and take deep breaths. [embedded content] Split Stance Adductor Mobilization With T-Spine Rotation x 6-8/sideI see a lot of people mess this drill up. Set up on all fours, kick your leg out to the side, and screw your palms into the ground to create tension throughout the body. Rock back slightly until you feel a slight stretch in your adductor (inside leg). Make sure not to round your lower back. [embedded content] True Hip Flexor Stretch x 30-45 seconds/sideThe key here is to sit tall, squeeze the glutes forward and make sure that your spine stays neutral rather than achieving a range of motion through the lower back. [embedded content] Supine Hamstring Stretch x 6-8/legTake your time with this drill. Don’t worry if you cant get your leg straight, just work in a range of motion and a nice controlled manner. [embedded content] Activate Weak MusclesAfter you’ve addressed the areas of mobility, its time to activate and enhance movement.The goal here should be to find the big-ticket items that will enhance movement for the workout, not become a corrective guru. Movement needs to be good enough, not perfect. Choose big areas that will yield optimal ranges of motion and force production. Most people will need work in the core, glutes/hips, shoulders, and lats. Banded Glute Bridge 8-10 Reps[embedded content] Shoulder Activation x 10 Reps ( Facepulls, Band Pull Aparts, Lat Pulldowns)[embedded content] [embedded content]
Get Moving With CNS DevelopmentAfter you’ve released tight muscles and activated everything, it’s now time to select a few exercises that will match the primary movement of the workout and wake everything up. For example, if the workout is based on a heavier deadlift day and you are a bit more advanced, choose something like this: Explosive drill – Swings, jumps, throws etc Mobility Drill [embedded content] If you were more of a beginner, it would look something like this: Half Kneeing MB Chest Pass[embedded content] Mobility Drill[embedded content] In SummaryIf you want to maximize your performance and keep your body healthy in the long term, warming up is a must-have component of your workouts. Instead of spending useless time rolling around for countless minutes and just performing exercises haphazardly, spend about 5-7 minutes on exercises that will have the biggest carry over for that day and you’ll begin to not only see a huge improvement in your strength, but also your health. Author’s BioGeorge is a Marine Corps Veteran of 9 years and was awarded an honorable discharge after deployments to Iraq and Afghanistan. He is currently a Master Instructor and Personal Trainer at Equinox in Boston and a licensed massage therapist.
Outside of Equinox, George maintains a fitness related blog that can be found at www.sgtkfitness.com.
He and his wife Shawna reside in Manchester, NH with their daughter Melina and fur baby Lola the dog. 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/2018/04/warmup-youll-actually-makes-sense/ |
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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