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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. Death is an uncomfortable subject and most of us are unprepared to discuss it. Indeed, death is a subject most people barely speak about even in our personal lives. We prefer to keep it the domain of life insurance salespeople and H.R. departments. But what if you're not one of those people? When I learned that my son had died a few months ago, I didn't know what to do or say to my client. The timing couldn't be worse, as we were preparing a website preview for a presentation by our marketing director. Talk about inconvenient deadlines. I had to leave the next morning for Asheville. What should I tell my client about my son's death? On the one hand, I couldn’t leave my client in the lurch with an impending deadline for no good reason. On the other hand, I wasn’t going to reveal too many personal details and make them feel uncomfortable. So, I went to the Internet and Googled “how to discuss death with business associates." Express condolencesThe first hits were about expressing condolences. Not relevant to me at that point, but expressing condolences is something every company policy should address. Condolences mean a lot to the bereaved. When my mom died, the ad agency I was employed at sent me flowers and a personal note from the president. I received nothing as a consultant, including no reply from the recruiter when I asked about bereavement leave from the employment agency. Who gets paid bereavement leave?Under the Family Leave and Medical Act (FLMA), companies must grant leave to an employee to care for a newborn, handle an adoption, or care for yourself or immediate family member during extended illness IF the employee: • Works at a worksite within 75 miles of which that employer employs at least 50 people However, the FLSA (Fair Labor Standards Act) does not require the private sector to provide either paid or unpaid bereavement leave. Eleven states have their own version of this law, but only Oregon specifically provides for bereavement leave. Private sector leaveIf you work for the private sector, check your company’s policy or ask human resources. Most companies should provide at least three days leave for the loss of a child or spouse. However, don’t be surprised if when you return from the funeral, your boss or H.R. asks for proof of death: Either a death certificate or obituary or both. A 2016 survey by the Society of Human Resource Management reports that over 80 percent of companies have bereavement policies, with an average of four days off for the death of a spouse or a child. An average of three days' leave is given for partners, parents, grandparents and grandchildren, foster children, and siblings. Two days' paid leave is typical for a miscarriage and the death of a partner's relative. Bereavement for a temporary employee, a contractor, or a freelancerIf you work through a temp agency, you may want to check if they have paid time off benefits and how many hours you need to work to accrue them. If you’re an independent contractor or 1099 freelancer, it’s best to build bereavement pay into the rates you charge, and budget for time off–including time for grieving. Personally, I was able to jump into meeting three days after the funeral and focus on the actual work about a week after that. However, I was working from home most of the time. Getting back to work soon is emotionally and financially necessary. As far as what a freelancer/contractor should tell a client about a funeral and death in the family: My executive friend advised me to tell the client my son had died. I opted to be vague. The email said I had a personal tragedy and would have to take three days off to attend my son's funeral. No one said anything except for other oblique mentions from other freelancers on my team. Perhaps I shouldn’t be surprised that I received no condolences. Susan Carroll is a very senior copywriter, not yet ready for retirement. She consults on marketing communications and content, primarily in health, tech, and professional services. Join in her musings at her blog, PoetsofCommerce.blogspot.com via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/20/what-to-expect-after-unexpected-tragedy/
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I have to apologize my dear readers, I feel like an abject failure of late. Not for anything serious like failing to remember my wedding anniversary or for misusing the Oxford comma. No, I’m a failure for failing to keep up with writing content for this site of late. I know I shouldn’t beat myself over it – don’t worry, I’m not quite at Da Vinci Code monk flagellation levels yet or anything – but I do feel bad for my recent lack of prose and pithiness. I’m sure your life will go on. Nonetheless, I’ve got some blog ideas marinating in my head, and I hope to get them out ASAP. Lets get to this week’s stuff. 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. Also, go HERE if you want to see if we’re coming to your neck of the woods. 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 WORKWhat Are Plyometrics? And How to Use Them – Joe DowdellI thoroughly enjoyed Joe’s article I shared last week on power training, and felt this was a nice compliment. How to Avoid Injury and Maximize Strength By Correcting Rib Flare – Noah HarrisonI had the opportunity to listen to Noah present last weekend up in Kennebunk, ME during the Spurling Spring Seminar. He was excellent and it prompted me to go seek out more of his stuff. What Makes a Good Personal Trainer? – Shara VigeantCan’t think of anything to add to this list. Social Media Shenanigans
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/stuff-read-youre-pretending-work-4-20-18/
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Thanks to everyone who participated in our webinar, co-hosted by Alliant, on increasing your net worth! If you missed it, you can watch the full webinar here: [embedded content]The topics we covered include:
Keep your eye on the Freelancers Union blog for more tips on saving and finance! via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/19/increase-your-net-worth/
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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. Do you know when you’ll achieve the ultimate success as an entrepreneur? You’re probably thinking about millions of dollars right now, aren't you? Well, the answer to this question is a bit subtler than money. It’s about your employees. You will be a successful entrepreneur when you make your employees inspired to do their job in the best way possible. You’ll achieve greatness when you provide the perfect working environment for them. You have to invest time, effort, and money in creating the perfect working environment for your team. Here are 5 key tips on how to do just that: Get feedback from your employeesAsk everyone from the team to share how they envision their ideal working environment. Lianne Miller, a team leader from Essaygeeks, shares her experience in creating the perfect working space: “We wanted to create a lovely coworking space for our in-house writers, so the first thing I did was ask them: What do you want? We got some really interesting answers. There was one aspect that all answers had in common: Everyone envisioned an office environment filled with bright and diverse people. They didn’t want to spend 8 hours a day in a boring space. So we created a colorful office and scheduled fun breaks in between work. It’s working out great!” The feedback from your employees can drive you in the right direction. Find out what exactly they want and do your best to provide the ideal workspace for them. Practice common courtesyNothing is colder than a superior walking down the hall at work and ignoring an employee who just said a friendly “Hello.” Don’t be a stiff! Do not be the one who gives a stone stare in response to common courtesy. Happiness in the workplace starts and ends with the attitude of the boss. You’re there to set the tone. This doesn’t mean you should be making jokes all the time. It only means you should be friendly. Say “Hello everyone” when you enter the office. Say “Have a great afternoon you all!” when you leave. Congratulate people on their birthdays! Show up at their weddings (when invited, of course). Show you appreciate your employees, and they will be happy they work for you. With a pleasant attitude based on common courtesy, you’re setting the overall vibe in the office. Take that responsibility very seriously. Improve communicationHow do you and all members of the team communicate? Is everything going via email? Do you call them in a conference room when you have important news and instructions to give? That’s okay, but those communication channels are too cold. You have to warm up a bit. Your employees will feel more motivated when you give positive reinforcement and you show how their work made your business more successful. So make friendly feedback part of your communication strategy. You should also include “friendlier” channels of communication, such as conference calls and group chats. They will make your employees feel more relaxed. Light it upLight affects our mood. Natural lighting through windows has a positive effect on our motivation and willpower. If natural light is not possible in your office, the least you can do is invest in proper artificial lighting. Blue-enriched white light, for example, is proven to improve performance and alertness. If you have a special space where your employees can rest and socialize, use warmer tones of lighting to promote relaxation. Investing in a professional interior design project that includes the lighting is a smart decision to make when you’re setting up your office. Encourage collaborationInnovation does not happen in a vacuum. If you expect everyone to achieve their best results while being isolated from everyone else in the team, your employees will soon reach the burnout point. The ideal workspace is a collaborative environment, where everyone can get assistance and constructive feedback. Support collaboration! Be there for your employees and encourage them to work with each other. Create a happy placeEveryone wants to work in their happy place! You want your employees to be happy so your organization will thrive. Provide the ideal workspace for them! Chris Richardson has been working as an editor at a publishing agency in London, UK for 5 years. He is also a professional content writing expert in such topics as career growth, self-improvement, blogging, and technology innovations. via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/19/5-pro-tips-for-creating-the-perfect-workplace/
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Since I started freelancing, there have been numerous studies that have explored the appeal of self-employment. Many of these have focused on tangibles such as work/life balance and the financial rewards that one can enjoy being self-employed. But a recent study caught my attention because it didn’t simply replicate the same narrative, it captured what so many of us know to be true: Self-employment can also lead to happiness. The StudyRecently published in the journal Work, Employment and Society, the study was conducted by professors who are affiliated with the University of Exeter and the University of Sheffield. The survey size of 5,000 workers is noteworthy, as well as the fact that respondents were from all across the globe, including the United Kingdom, the United States, Australia, and New Zealand. The participants were from several sectors in the workplace. They either worked in various traditional roles, including non-managerial, supervisory, senior management, and directorship positions, or they were self-employed in fields and industries including consulting, real estate, insurance, and financial services. The ResultsAccording to the findings, people who are self-employed tend to be the most engaged; they have numerous opportunities to be innovative; they can set and meet high expectations; and they are more inclined to achieve challenging goals when compared to their peers. One of the lead researchers, Ilke Inceoglu, indicated that, “Being engaged in their jobs makes people feel [energized] and pleased with their own contribution. Measuring how engaged people are in their work is therefore a really useful way to gauge their wellbeing and shows we must move beyond just looking at job satisfaction.” Fellow lead researcher Peter Warr, from the University of Sheffield, noted that, “Professional workers who are self-employed really value the autonomy they have. They have the freedom to innovate, express their own views, have influence beyond their own role and compete with other companies and people. They really get to use their own expertise, so don’t seem to mind working long hours. They can find meeting high standards really fulfilling.” The researchers equate these metrics to being indicators of happiness; hence, they drew the conclusion that when compared to their peers who are employed, self-employed individuals are the happiest. Changing the narrative about the benefits of self-employmentNot that we needed convincing, but it is always an added bonus when research corroborates what many of us already know: There are numerous, sometimes intangible, perks to being self-employed. For those of us who have been self-employed for a while, it is probably fair to say that we often set standards that are much higher than those that were once set for us by others. Meeting or exceeding those standards often motivates us and drives us more than a paycheck. In turn, many of us are willing to endure the feast-or-famine conundrum if it means that we don’t have to work for someone else. In other words, there is more to work than just productivity and a paycheck. This is especially true for those of us who have not been self-employed our entire adult lives. When we focus on self-employment exclusively through the lenses of output, material or financial gain, we miss an opportunity to discuss some of the intangibles that keep millions of us self-employed. They are rewards that, often, have little to do with monetary gain, status or cultural capital. Intangible valueFor example, there is something intrinsically valuable about doing your absolute best or beating a personal record that can’t quite translate into zeroes on a paycheck. And, as most of us know, there is nothing quite like working on a task or project and engaging with a client who is happy with our work. And that is why this study, with global implications, is so important. It offers another layer of context that is worth exploring when we engage in larger conversations about the personal and societal benefits of having a thriving self-employed sector. For many of us who are self-employed, simply getting paid to do something, or to perform a service, is not the primary indicator of our happiness; and, hopefully, this study will provide an opportunity for us to continue to discuss both the tangible and intangible benefits of self-employment. via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/18/a-new-study-shows-self-employment-leads-to-happiness/
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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. What does it take to build up a million-dollar nest egg? What about just an emergency fund? The answers to these questions might actually be the same. In the 1980s and 90s, two researchers named Thomas Stanley and William Danko studied the behaviors of people who had accumulated over a million dollars of net worth. The culmination of their research was the 1996 book The Millionaire Next Door. Stanley and Danko's findings showed, as their book's title suggests, that millionaires don't tend to look or act the way we expect them to, much less the way popular culture has trained us to perceive them. Millionaires: They're just like usIn reality, the people who build up lot of wealth also drive boring cars, hunt for bargains, and fly coach even when they have the means to throw their money around if they wanted to. They would be more comfortable in the middle-class home of The Simpsons than in the gaudy beachside manors of The O.C. Building on this insight, The Millionaire Next Door goes on to argue that people who accumulate wealth have certain behaviors which can in turn predict a person's wealth-building potential. In reading Stanley and Danko's conclusions, I couldn't help but compare these behaviors with those of the freelancers I know and work with. While I can't say I know many millionaires, I do know a lot of freelancers who exhibit the types of behaviors that can indicate the potential to build and maintain wealth. Building wealth millionaire-styleIf your goal is not just to survive on your freelance work but to achieve financial security and even build wealth over your career, your behavior today will affect your chances of reaching that goal in the long run. With these six behavioral traits from Stanley and Danko's millionaires next door, you can give yourself a better chance at achieving a secure financial future. ConfidenceSuccessful freelancers, whether they admit to it or not, have a high degree of confidence in their work. Freelancing requires confidence that your skills are valuable enough to make a living from them, and despite feelings of doubt, anxiety, and impostor syndrome, that underlying confidence is what supports the drive to pursue your passion. To achieve financial security, you must first believe in your ability to reach that goal. The same underlying confidence that drives your freelance career can also feed your financial decisions. Like developing your skills as a freelancer, making confident financial decisions requires knowledge and practice. It might also require collaborating with someone you trust, like a spouse, parent, or financial advisor. Just make sure not to go too far: As anyone with experience in the stock market can tell you, overconfidence can be just as damaging as underconfidence when it comes to holding onto the money you've earned. FocusFreelancers recognize the importance of staying focused while they're doing their work. Whether you decide to rent a desk at WeWork or you're perfectly comfortable cranking out projects on the living room sofa, the overriding factor in choosing a particular work environment is whether it helps or hinders your ability to focus and stay productive. Staying focused is a key behavior for accumulating wealth. Think of your financial plan like a long-term project: There are lots of mundane tasks to check off like tracking your expenses or contributing to your retirement plan, and you might endure long stretches where it feels like you're not making any progress. It can be easy to get distracted and seek short-term satisfaction with a new gadget or a weekend trip. Staying focused on the end goal–the deliverable of your financial well-being–is crucial to sticking with a long-term strategy, whether it's a big project for a client or your own financial plan. FrugalityWhile not all of the freelancers I know can be described as frugal, we can all speak of lean times we've had at various points in our careers. Frugality is defined as the ability to live below one's means, and it's crucial to the ability to build wealth–after all, you can't expect to have much savings to build on if you've spent all your money to begin with. Freelancers have a unique situation when it comes to income that can make it hard to track expenses and plan for saving. Slow periods and late-paying clients can force even established freelancers to dip into savings or carry the occasional credit card balance. If work picks up and those checks finally arrive but you're still behind the point where you started, you may need to examine your spending habits and find ways to cut back. I'm not saying everybody needs to go back to living on instant noodles and Three-Buck Chuck, but a little awareness on how you're spending money may make you recognize ways you can spend less without meaningfully impacting your lifestyle. PlanningHow do you set out processes in your work? If you've got some experience, you've probably come to realize that it's possible to get more work done (and often with a better end product) with an orderly workflow, a road map that gets you from the starting point to the end goal. Winging it won't get you very far: You'll either see the light and adapt good processes, or your career will be brief and frustrating. Financial planning is what I do, so obviously I think it's an important behavior for achieving financial security. Having a vision of where you're going and how you're getting there can help you achieve things you might have never thought were possible, like buying a home or retiring at a certain age. Like a good project manager, you need to have clear goals, specific milestones to note along the way, methods of monitoring your progress, and good communication with all of your collaborators. Spending a little time on each of these things, or hiring a professional to help you out, can make financial security attainable even if you're just setting out. ResponsibilityWhen you're your own boss, the buck always stops with you. Freelancers are acutely aware of the role they play in their own success, and usually feel responsible–sometimes disproportionately so–for their setbacks. This can be a hard thing for people to accept. In the real world, there are countless factors–including luck–that contribute to anyone's success or failure, many of which the individual may be unable or unwilling to recognize. But Stanley and Danko's research shows that people who nevertheless feel responsible for their own roles in their financial outcomes are more likely to build wealth over their lifetimes. (It's worth noting here that the affluent subjects of their research didn't start out with large gifts or inheritances, so we can presume that most of them had at least some role in their financial outcome.) I don't think you need to lug around a copy of Atlas Shrugged everywhere you go in order to maintain a healthy level of accountability. It's OK to keep a sense of perspective on your sense of responsibility. Just be careful if you find yourself repeatedly dismissing any successes or failures as the machinations of luck. Your decisions today matter for the long term, in your freelance life and your financial plan. Social IndifferenceSocial indifference is the ability to avoid being influenced by your peer groups' lifestyles–what past generations called "Keeping up with the Joneses." People with high levels of social indifference are able to ignore pressure from friends, family, celebrities, and society to always own the newest and the best. Stanley and Danko identified this trait back in 1996. Since then, internet and social media companies have doubled down, making jillions of dollars by making it virtually impossible to ignore what your social peers are doing–and buying–day in and day out. There's an additional challenge for freelancers, many of whom believe that portraying yourself as already successful makes you more desirable to potential clients. There's even more pressure to keep up when it feels like your career is riding on it. If you let others' actions control your decisions, however, you'll never get out of the cycle of upgrade-and-envy that accompanies the fear of falling behind. The best way these days to achieve a higher level of social indifference is to log off. When you do find yourself on social media, remind yourself that the whole ecosystem is geared toward showing you things to buy. Finally, keep your long-term financial goals in mind. The urge to spend now will decrease when you can envision the life you're working toward. It's not about getting richIf your own behavior doesn't match every one of these traits, it doesn't mean you'll never increase your net worth. Not all of the millionaires studied by Stanley and Danko were exceptional at all six behaviors. But if you're aware of the areas where you're doing well and the ones where you might struggle, you can put your energy where it's needed most. Few of the freelancers I know aspire to millionaire-hood. Most truly only want some financial stability and the sense of security that comes along with having enough of a safety cushion to get through a few down months. But even millionaires had to start somewhere, and even if your goal is just to find a stable place the steps are still the same. It all starts with the behaviors and attitudes that will make it easier for you to plan, save, and achieve financial security. Ben Henry-Moreland is a financial planner who specializes in working with freelancers, entrepreneurs, and business owners. In his early career he was a professional opera singer. He also blogs at benhenrymoreland.com via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/17/act-like-a-millionaire-6-behaviors-of-wealthy-people-that-can-help-freelancers-achieve-financial-security/
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You choose a path with wild ambition, seeking to solve a problem at hand. But your journey isn’t linear and freelancing can get lonely really fast. As you face roadblocks along the way, you may feel like you have to get over them alone. Here’s the thing: You don’t have to. Instead, team up with the allies—both individuals and organizations—who will help you navigate the challenges and achieve success. At the end of the day, these unsung helpers make your journey whole—and it’s time we recognize them. Businesses reshaping the world for the self-employedAt FreshBooks, our mission is to reshape the world to suit the needs of self-employed professionals and their teams (as a freelancer, that means you!). We do this by enabling you to successfully run your freelancing business without having to learn accounting. But billing and accounting is just one piece of the pie. What about the marketing and leadership, customer support, and HR tools that contribute to your business’s success? Help FreshBooks recognize and reward those who helped you through your hero’s journey. Here’s how. Introducing: The Reshape the World ChallengeFreshBooks is thrilled to kick off the Reshape the World challenge, sponsored by Fidelity Labs. We want to hear from the businesses out there who share our mission and help you and other freelancer businesses thrive! The reward? There’s $30,000 up for grabs for the lucky businesses, plus a ton of other prizes including an exclusive trip to connect with industry experts, mentorship opportunities, and business exposure. Know a business that fits the part? Pass along this entry form. There, they’ll be able to learn more and enter for the chance to win. Finally, this challenge can’t be complete without a panel of superstar judges:
Important Dates to Pass Along:
Don’t miss out on your chance to pay it forward to the businesses that reshaped your world. Megan Santos is the Content Marketing Manager at FreshBooks. Before joining the team, she was the Editor of a national trade publication and has over 4 years of experience in writing and editing. Connect with Megan on LinkedIn and say hello! via Freelancers Union Blog http://blog.freelancersunion.org/2018/04/16/businesses-helping-freelancers-introducing-the-shape-the-world-challenge/
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Whenever a client or athlete grows frustrated from their lack of progress in the gym it can almost always be attributed to sleep…or lack thereof. I often say the best “supplement” you can invest in isn’t protein powder, pre-work energy drinks, or something like Acai Boost, but rather… …a solid night’s sleep. Today’s guest post by Baltimore based personal trainer/coach, Tim Hendren, reverberates my sentiments on the topic. Which is….go to freakin bed. Sleep and Training: The Ultimate Balancing ActAt this point it’s common knowledge that the “experts” online have hijacked the attention of the public. While conflicting and generally poor fitness advice has flooded the internet to confuse the public, one area that even sound coaches and trainers talk out of both sides of their mouths is the relationship between training and sleep. On many occasions, I have heard live coaches (myself included) or coaches I follow online give the “wake up earlier to get the work done” speech and then five minutes later hit the same person with the “well you aren’t getting enough sleep” speech to explain lack of progress, chronic fatigue, or generally feeling like shit at the gym and beyond. Most people can’t do both. If a coach spews this advice at a parent of an infant or toddler or an accountant trying to meet a deadline during the peak of tax season, you can bet it’s going to fall on deaf ears. Getting nine hours of uninterrupted sleep and getting up at 5am to get a workout in is about as likely as Tracy Anderson entering a powerlifting meet, it isn’t happening, and even if it does, that training session won’t be pretty. Sleep is important, getting the work done is important. It takes balance. The best program ever written is a total waste of time if you can’t recover from it. As usual, the answer is in the grey area. If you aren’t getting enough sleep, training needs to be scaled back in terms of volume, intensity, or frequency. If you are especially sleep deprived, dialing back two of those three variables may be necessary to optimize your results until you are able to get more shut-eye. Even if you are getting the required nutrition to support your frequent and intense bouts of training, you WILL be stuck in neutral if you aren’t getting sufficient sleep. The Importance of SleepWe know that as Americans, we simply don’t sleep enough. In fact, according to a Gallup poll from a few years back, 40% of Americans are sleeping less than 7 hours per night. While busy lifestyles, work schedules, and raising kids contribute to this lack of ZZZs, two underrated factors may be:
Regardless of the root of the issue, this lack of sleep will wreak havoc on your production in the gym especially if your training sessions are frequent and intense. Sleep deprivation will not only sap energy from your lifts, it will negatively impact you on a hormonal level by decreasing the release of testosterone (1) and increasing cortisol (2), an especially nasty combo when trying to gain strength, muscle mass, or lose body fat and even worse for males interested in having sex past the age of 35. Furthermore, if you add quality sleep, you’ll have a much better chance at performing optimally in the gym (3). We know we need more sleep, but how? How Do We Sleep for More Muscle?A general rule of thumb is getting 7-9 hours of sleep per night to recover from training and support your effort in the weight room. It’s important to note, however, that not everyone is going to be able to follow that advice 100% of the time. Sometimes you are simply in a period of life (new baby, starting a new business, etc.) that doesn’t lend itself to a lot of sleep. While training is still encouraged under these circumstances, going balls to the wall with exercise is going to end up wasting time, effort, or causing injury. Want a more restful night of sleep? Try implementing a couple of these tips to take advantage of all the benefits a great night of rest can provide. 1. Go to Bed EarlierCommon sense? Absolutely. It’s also the easiest tip to implement and will yield the best results. I bet if there were some snazzy Instagram videos of shredded guys and girls going to bed at 9:30 on a Friday night, it would be a more popular thing to do. 2. Put Down the Screens an Hour or Two Before Bed Time (but after you finish this article).This includes TVs, phones, laptops, iPads, and video games. The blue light from these popular devices is used to keep us alert and engaged. Helpful when writing a thesis, not so much when scrolling social media directly prior to bed. Blue light at night will completely disrupt the human body’s natural circadian rhythm hampering our ability to get a good night’s sleep. Put devices down a few hours before bed (out of arms reach), dim the lights, and read an actual paper book or magazine. Yeah, those still exist. 3. Stay Away From Caffeine in the AfternoonCaffeine is glorious. Its awakening effect has helped mankind move mountains, part seas, and beat deadlines. If it’s ingested too late however, it may affect sleep. Caffeine can stay in our system for up to 6 hours(4) so nix the 3pm cup of coffee used to finish strong at work. Be careful of sneaky caffeinated items such as chocolate, soda (diet or regular), and even decaf coffee. 4. Avoid AlcoholWhile this tip won’t win me a popularity contest, it simply must be stated. That glass or four of wine in the evening may help you cope with the shitty day you had and help you fall asleep faster (read: pass out), but it isn’t doing anything for your quality of sleep .(5) With alcohol on board, it’s a good bet that the later stages of sleep most crucial for recovery from tough training will be disrupted. As usual, alcohol and progress in the gym simply don’t mix, use sparingly. 5. Your Bed is For HumansMaybe it’s cold-hearted but the cats and dogs need to get kicked out of your bed. How many times have you been woken up by your pet? Think about it this way, every single time they move or nudge you, waking you up, you’re starting at square one of the sleep cycle. How are you going to reach the restorative stages of sleep if every 20 minutes Fido shoves his ass in your face? If that doesn’t get you to train your pet to sleep in their own designated bed, ask yourself this question: would you let your spouse walk around outside all day on their bare feet and then climb into your clean bed with no bath or shower? Doubtful! About the AuthorTim is an exercise science graduate and CSCS who has been training in Baltimore MD for over 14 years. While his specialty is body composition, he has extensive experience working with clients from young athletes to cardiac rehabilitation patients. Tim has been published in a variety of fitness publications and writes for his blog when he isn’t helping clients in person. Being a former fat boy, Tim developed a deep seeded passion for training and nutrition in his teenage years after a major body transformation. This passion is what drives him to seek the best results for his clients and readers. Tim combines a knowledge base earned from years of practice in the field, research, and time spent under the bar with practical advice to get his clients to the next level. You can find Tim on Instagram (HERE) or his blog (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/2018/04/sleep-training-ultimate-balancing-act/
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It’s Friday. Lets get right to it. BUT FIRST…CHECK THIS STUFF OUT1. Coaching Competency: DCSpots are still available for my Coaching Competency workshop in Sterling, VA next weekend. For $129 you get to hang out with me for seven hours, talk about assessment, program design, deadlifts, and LOLCat memes. This event has been approved for CEUs via the NSCA. Go HERE for full details. 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 WorthingtonAfter 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 WORKComplete Culture Blueprint – Pat RigsbyIf you’re someone who works with teams or maybe are in charge of a staff at a gym, or, I don’t know, are part of SEAL Team 6 and just looking for some solid information on how to develop better leadership skills and systems to breed a winning culture you can’t go wrong with Pat Rigsby’s new resource. Pick it up now for $30 off the regular price. What Is Power? And How Do I Increase It? – Joe DowdellReally, REALLY good article from good friend Joe Dowdell here. Like, really good. Strength Training For Women: Setting the Record Straight – Greg NuckolsI hate Greg for being such an eloquent writer. I love Greg for always writing such informative, well researched articles though. This is a must read. Social Media Shenanigans
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/stuff-read-youre-pretending-work-4-13-18/ |
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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