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Even if you work with a group of people on various projects, there is a strong possibility that some of the things that you do as a freelancer, you do alone. Take freelance writing for example. An editor may make a suggestion for a topic; the writer may bounce her ideas off of a few people; but ultimately, unless the writer is co-authoring a piece, she is writing in isolation. Writing, like other freelance services that some of us offer, is a solitary act. As such, freelance writers aren’t the only ones who may experience a sense of isolation as an outgrowth of the creative process. Whether it is alone in a quiet office, in a co-working space, or on a park bench, the process of creating something from start to finish by oneself can be a rewarding experience. Ostensibly, creating in isolation can also lead to a sense of loneliness. For this reason, freelancers may be particularly vulnerable to feeling disconnected and lonely. To combat these feelings, it is important that freelancers partake in activities that enhance their overall well-being. Well-being, or what some may interchange with the phrase self-care, is probably more important to freelancers than any other group that I can think of. Often, we are goal-driven, highly disciplined, ambitious, and comfortable working independently. Sometimes in an attempt to meet the needs of our clients or to build up our clientele roster, we may put everyone, and almost everything else, ahead of our needs. On the surface, self-motivation, drive, and determinism are laudatory, but over time, a strong work ethic detached from a sense of well-being is not sustainable. What is sustainable is engaging in practices that are geared towards helping you re-energize or reboot. Network with othersWhen working in isolation, the key to your well-being just may be remembering to socialize with other people. Networking can have amazing benefits not only from a business standpoint, but also in terms of helping you to build and grow your own personal network of friends. Many larger professional organizations have city chapters and they may offer networking opportunities. In addition, university alumni associations will often sponsor events with the expressed purpose of connecting people. If socializing with other people is something that you look forward to doing then also consider joining a local organization that centers around a shared interest. Theme- or hobby-oriented meet-ups are popular in many areas. These groups tend to me smaller and focused on particular topics. Some may have prerequisites for participation whereas others may be open to the public. Lastly, you can also see if there are freelancing groups or hubs in your area that either offer programs and/or spaces to meet other freelancers on a regular basis. Whichever of these routes you decide to take, the key is connecting with people who will pour into you and with whom you have something in common. Join virtual communitiesIf you like the idea of connecting with people and being a member of a community, but you’d prefer not to meet in ‘real life’ then a virtual community may be better suited for your personality. You may want to consider joining one or several FB groups. As an introvert who is living an extrovert’s life, I love virtual communities. If the type of group that you desire does not exist, create your own FB group. I recently started one called Writers Supporting Writers to provide a safe space for writers of all backgrounds to commune. Although I don’t know most of the people in the group, it has the potential to become another community that I draw from when I am feeling isolated. Paradoxically, one of the benefits of FB community membership is that, for the most part, it is non-committal. Because members often help to create the culture, you can always leave if it is not a good fit or you are not getting what you really need. Many groups are geared towards members sharing information, providing feedback and/or engaging in communal online activities. As with anything, make sure that you are clear about the group’s purpose and any administrative rules that may apply for members. Take care of your bodySince I left academia, I have gained weight. Now, instead of walking from classroom to classroom or across a quad area, I am sitting in front of a computer screen, engaging in webinars, coaching clients and or hosting virtual meetings with my team. Of these, I spend the overwhelming majority of my "work" time in front of a computer screen. In other words, for me and I suspect for some of you, the isolation that comes along with freelancing has led to a sedentary lifestyle. A change in lifestyle can force us to re-evaluate some of the choices that we are making from what we eat on a daily basis to how much exercise we intentionally integrate into our lifestyle. As I try to make the shift to getting back to where I want to be weight-wise, I have enlisted the help of some dear friends who double as accountability partners. Although I am the one who has to make better choices and who has to do the work, I know that I don’t have to do it alone. Your well-being mattersAs you freelance, if you find yourself feeling isolated, disconnected, lonely or even alienated, make sure that you make your well-being a priority. If these three suggestions are not suited for you, try to find things that bring value, comfort, and a sense of connection to your life — and share them with others. via Freelancers Union Blog https://blog.freelancersunion.org/2019/04/23/3-ways-to-maintain-your-emotional-and-physical-well-being/
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Before we get to today’s “Exercise You Should Be Doing,” a quick parenting tip: If or when your two year old wakes up from a nap and says his tummy hurts, and even if he seems in good spirits, don’t assume he’s just hungry (like I did) and then proceed to take him out for ice cream because it’s Easter. Cause inevitably, what’s going to happen is what happened to me two hours later….. …projectile vomit E.V.E.R.Y.W.H.E.R.E. Onward! Wall Press Single Leg RDLWho Did I Steal It From? – I honestly can’t remember, but my inclination is to say Chad Rodgers of Show Me Strength. Or, I don’t know, maybe it was Jesus. What Does It Do? – Well, before I say anything on that front I should probably show you what the heck it looks like, huh? [embedded content] Pretty fancy. I’ve long championed the notion that the single (or 1-Legged) RDL is fairly advanced exercise as it requires a hefty dose of “things” to pay nice together: – Lumbo pelvic stability Many trainees are unable to perform a traditional single-leg RDL without my corneas resisting the urge to jump out of their sockets, which is why I’m such a stern fan of more “intermediary” variations such as the one that’s highlighted today. It provides the support/balance many people need, albeit allows an opportunity to load the standing leg making it more or less a “fake 1-legged” version. Key Coaching Cues: It takes a bit of trial and error and finesse to get the feel down, but one cue that helps a lot is to push the back foot INTO the wall while also pushing BACK with the standing foot. This way you elicit a bit of a “wedge,” and thus more full-body tension. From there, simply push the hips back towards the wall. I like to remind people they’re not lowering the weight with their arms, but rather pushing their hips back. Continue as such until you feel the bulk of the pressure in the hamstring. NOTE: The other advantage of this exercise is you can go heavier compared to traditional single leg RDL variations. So, meatheads will love how this torches the hamstrings. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/04/exercises-you-should-be-doing-wall-press-single-leg-rdl/
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This is a sponsored post from Bench, the online bookkeeping service that pairs you with a dedicated bookkeeping team and elegant software to do your books for you. Financial statements may not immediately drum up feelings of elation—but at Bench, we think numbers can bring joy. We put this guide together to help you understand your financial statements and put them to work for your business. We’ll walk you through the difference between income statements and balance sheets, and show you how they work together. Understanding these statements will help you accurately assess how profitable you are, see where you can adjust spending, and help your business grow. Where there’s growth, there’s usually cause for celebration. See? Numbers can be fun. Income statements: help you understand your profitabilityYour income statement shows you how your revenues and expenses contribute to profitability across a period of time. Most often, income statements are prepared monthly, quarterly, and annually. You can calculate them over any time period if the need arises. Preparing an income statement is fairly straightforward—three steps to be exact. Here’s how to get started:
Let’s look at a fictitious example to really break it down. We’ll use the video game maker Steam. First, Steam will organize all of their sources of revenue from the three types of games they make: First-person shooter (FPS) games, Real-Time Strategy (RTS) games and Role Playing Games (RPG). The first part of the income statement would look like this: Revenue from FPS: $50M Total revenues: $150M Then they’ll calculate the total expenses they incurred to generate revenue. To do that, all of the expense categories, including those that are indirectly related to game development, are added up: Game development expenses for FPS: $30M Total expenses: $95M With revenues and expenses accounted for, the next step is calculating the profit by subtracting expenses ($97M) from revenues ($150M): Total profit: $53M In this example, the income statement shows that Steam earned $53 million dollars for the year. The income statement also shows the impact of certain costs, such as hosting, to the bottom line. The next financial statement, the balance sheet, helps us get a full picture of what the retained earnings mean to the overall value of the company. Balance sheets: show your assets and liabilitiesBy knowing what a company owns (assets), what it owes (liabilities) and what is left over for the company owners after paying off any financial obligations (owner’s equity), we can understand what the company is worth at a particular moment in time. The balance sheet helps to clearly identify these numbers—which are especially important for people with a vested interest in the business, like creditors, investors, and owners. Calculating a balance sheet is similar to calculating an income statement, with two notable differences. First, instead of the revenue and expense categories, the categories to be totaled are called assets, liabilities, and equity categories. Second, instead of only counting journal entries from a defined time period, the balance sheet takes into account every journal entry the company has ever made since it was founded. Let’s continue with the example from video game maker Steam. Their asset categories are totaled as: Bank account: $80M Total assets: $132M Next, their liabilities and equity categories are totaled as: Accounts payable: $15M Total equity: $77M We can find a lot out by looking at both the income statement and balance sheet. For example, Steam had a profitable year (from the income statement) and their assets outweigh their liabilities (from the balance sheet) which puts them in a strong financial position. The bottom lineWhen you need a full picture of your company’s profitability, put these two financial reports to use. These statements give you insight into how each part of your business is performing, so you can get a granular and high-level look. Your income statements and balance sheets can also illuminate opportunities to reduce cost and increase profit. Dive into the numbers, get curious, and adapt the way your business operates when something isn’t right. These statements hinge on the quality of the information that goes in them, which is why keeping up with your bookkeeping and maintaining organized financial records is so important. The more accurate your financial statements, the better decisions you'll be able to make for the health of your business. via Freelancers Union Blog https://blog.freelancersunion.org/2019/04/22/what-do-income-statements-and-balance-sheets-actually-tell-you/
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BUT FIRST…CHECK THIS STUFF OUT1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & DatesPhiladelphia, PA: April 27-28th (<– Next weekend, always room for more). Edmonton, Alberta, Canada: May 25-26th Sydney, Australia: July 13-14th Melbourne, Australia: July 19-21st (<— Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis). This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint. With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:
Find out more details HERE. 2. Strategic Strength Workshop – Boston, MANOTE: Early Bird rate for this event is $100 OFF the regular price and the deadline is only a few weeks away. Luke and I did this workshop last summer in London and figured it’s only fair to bring it State side. Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport. This will be a unique opportunity for people to learn from myself, but especially Luke, who is one of the best and brightest coaches I know. This will be his first time teaching in the States. For more information and to register you can go HERE. SOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKCreate the Perfect Meal – Dr. John BerardiIt’s no secret that a well-balanced meal (typically, not always) contains the “big 3″….protein, carbohydrates, and fat. But how much of each should you eat? More importantly, how do you take all three and go about conjuring up a meal that doesn’t taste like cardboard box sprinkled with sawdust? Thankfully the people over at Precision Nutrition made a nifty infographic to make things easier. 10 Overcomplicated Things Trainers Say – Nick Tumminello
Do You Find a Way, or Find a Way Out? – Tony BonvechioWhy do a herd of buffalo run TOWARDS a storm rather than away from it? You need to be more like a buffalo. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/04/stuff-to-read-while-youre-pretending-to-work-4-19-19/
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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. The reality of freelancing rarely lives up to the fantasy of working in bed while wearing pajamas after waking up whenever. Let’s face it: freelancing requires discipline, routine, and self-care. If you are rolling out of bed late every day, chances are your work is suffering. Productive days start with productive mornings, so here are six ways to upgrade your morning routine for success. Get a groove onOne freelancer’s Bach is another’s Beyonce, so don’t worry about genre, just focus on how a song, album, or playlist makes you feel. Whatever is on your plate, starting your day on the right note can make it easier to get up and get moving in a way that feels joyful instead of dreadful. Connect with natureThe life of a freelancer is too easily spent indoors, so incorporate some outdoor time into your routine. Start your day with fresh air and sunlight to elevate your mood, clear your head, and get you started on the right track. Even if the weather is uncooperative, opening the curtains and just taking a few minutes to appreciate the view can help get your day off on the right track. Move your bodyWorking some movement into your morning routine is a great way to energize yourself and get your blood flowing. A brisk walk or jog is a vigorous way to get some exercise and kick-start your endorphins, but you can also reap huge benefits from a more gentle qi gong routine, a little yoga flow, or just some basic stretching. The key is not athleticism, but rather to energize your body and set the pace for your day. If you can combine Nos. 1 and 2, even better. Mind a gardenPlanting and maintaining a small garden can give some structure to your day and help you accomplish a few morning-routine essentials in one fell swoop. Stepping outside first thing with your morning cuppa while you water and observe your garden is good for your mind, body, and soul. The grounding you can gain from watching your plants grow and change is a perfect way to get into the swing of a new day. Not to mention, if you’re growing herbs or vegetables, you can incorporate them into your breakfast! Nourish YourselfProgrammers have a saying: GIGA, or “Garbage in, garbage out.” If you want to begin your day well, you can start by feeding yourself something high-quality, fresh, and organic if possible. Sure, if you’re gardening you may have some fresh greens or herbs to throw in a smoothie, but if you aren’t producing a huge amount of food you can always take advantage of your local farmers market to keep the fridge stocked with fresh, seasonal fruits and vegetables. Feeding your body well also feeds your brain, which can keep you going strong for those long days of self-directed work. Commit to paperStarting your day with a little light journaling or list-making can help direct your focus and help you stay on-point as you move through a day of work. One of the most significant challenges faced by freelancers is organization, and writing out your tasks each morning is a highly effective way to clear mental clutter and map out the course of the day ahead. No one said freelancing was easy. If it was, everyone would be doing it. Starting your morning on the right foot can have a tremendous impact on your workflow and attitude for the rest of the day. Start smart and see how much your days change for the better. Geoff Gohlke is an avid writer of all things; from screenplays and short stories to blogs and web content. When he’s not plucking away at the keyboard, he’s tending to his vegetable garden or running through the Michigan backcountry he calls home. via Freelancers Union Blog https://blog.freelancersunion.org/2019/04/18/morning-habits-for-increased-productivity/
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Protect your work: Build a standardized client agreement with our step-by-step freelance contract creator. It’s happening again. You agree to take on a freelance gig, and when the job is finished, you send them an invoice. But after the due date has past, you still haven’t received your money. You don’t know what the hold up is, but it’s annoying and stressful to not know when, or if, you are getting paid. As a freelance writer, this used to happen to me all of the time. And usually if I pestered the company, I’d hear some lame excuse like “Our bookkeeper is on vacation right now!” or, “Ohh, the check must have been lost in the mail!” Or, more often, I’d just hear crickets until they randomly decide that they are able to pay me. Chasing down payment can be one of the worst parts about being a freelancer. But the good news is, there are professional ways to encourage clients to pay on time. One of the easiest things you can do to deter late payments is to think like a video rental store and start charging late fees. A step-by-step guide to late fees 1. Start by specifying a late fee in your contracts and on your invoices. The amount doesn’t have to be large – one typical fee is 1.5% of interest per month after the payment due date. Even though the amount sounds small, it’s an incentive for clients to pay up sooner rather than later. 2. Make sure your invoice clearly states when their payment is due. This is often marked as Net 15, (payment due within 15 days of service), Net 30, or Net 60. The invoice should also include the present date (for tracking lateness) and all of the information your client needs to pay promptly, such as your full contact information, instructions for sending payment, your tax ID number, and an itemization of services. 3. As soon as your freelance gig is done, send an invoice promptly. Make sure they receive both a paper and electronic copy. 4. If you don’t get paid, send another invoice that reflects your late-payment charges. Include a note on the invoice such as “Second notice – 30 days past due.” Keep following up until you’ve established a payment plan or received your money. 5. If you’ve done everything you can and a client still isn’t paying, you may want to take the issue to the next level, by hiring a lawyer (first to send letter or make a call) or collection agency, or going through small claims court. If the client is in NYC, you may be able to file a claim under the Freelance Isn't Free law. More tricks to avoid nonpaying clients Many freelancers ask for a certain amount of payment up-front, or they offer a discount for early payment in full. We've talked more about these strategies here. Freelancers, do you use late fees in your business? via Freelancers Union Blog https://blog.freelancersunion.org/2019/04/16/how-charge-late-fees-when-clients-dont-pay-time/
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It’s been a bit, but Part III of Kevin Mullins’ “Corrective Exercise” series is finally here. I’d sorta mirrors the anticipation everyone had for the Game of Thrones season premiere this past week, except not even close. Sorry Kev: dragons will always reign supreme over ankle dorsiflexion…;o) NOTE: Stressing the word “finally” above had nothing to do with Kevin actually writing the article (which he submitted weeks ago), but everything to do with ME and my nincompoopness in actually publishing it. Nevertheless, enjoy. It’s really good. Part III: Correcting the Knees and AnklesYou are a fitness professional who wants to train people – AKA provide them with enough of a fitness stimulus to generate the results they’ve paid you for. You also want to help them overcome pain and dysfunction in their body. Thankfully, this series of blogs have got you covered and smothered like Waffle House hash browns. To recap, our previous installments include: Which brings us to the final piece of the puzzle – corrective exercises for the knee and ankle. Ta-dah! Many people who would consider personal training deal with some level of knee or ankle problems. In fact, it could be argued that everyone walking around this beautiful Earth has dealt with knee or ankle pain/dysfunction at some point in their lives. (Tony raises hand. I spent the better part of two years in the early 2000’s working around a cranky left knee.) A proper discussion of these two joints, one mobile and one stable, would not be complete without a discussion about the role of the hips and feet in the function and performance of the knee and ankle. Our feet are our first and only contact with the ground during much of our lives. Any disruption of their optimal function is going to send dysfunction up the kinetic chain into the ankles and knees. Just the same, the hip, and its multitude of muscle attachments, functions, and movement possibilities can have a dramatic impact on knee function. Tight hip flexors or imbalanced anterior/posterior chain development can change how the patella tracks over the feet – a recipe for pain or less than desirable movement outcomes. As a proud fitness professional, you should be capable of assessing, correcting, and training clients past many of the common problems that might land on your doorstep. In this post we’ll explore the anatomy and physiology at play when knees and ankles are the weakness in someone’s kinesiology. We’ll discuss the interplay between the hip-knee-ankle-foot. Then, like the other articles, we’ll discuss five specific issues that most trainers encounter and show off a few new exercises that you can use today. And then we’ll tie a fancy bow on this corrective series, gather all our jackets and move towards the exits. I hope you’ve found a friend… Basic Knee and Ankle Anatomy – Skeletal(nerds only) When looking at the knee joint, we are only considering four specific skeletal structures:
The ankle joint is a bit more complex though. We must consider the bones of the foot to some degree.
Basic Anatomy of the Knee and Ankle – MuscularIt is important to discern the muscles that act on the knee and the ones that act on the hip. Sure, both are in the thigh and run the length of the femur. However, since the knee joint is designed for flexion and extension – we are only considering the muscles that do just that. With that said, realize that the muscles that do function at the hip must do so properly. Otherwise, the knee joint will act to compensate for dysfunction at the hip and that will cause a host of problems too. The following addresses strict flexion and extension of the knee joint. The primary flexors of the knee are:
The primary extensors of the knee are:
Now, when looking at the ankle we find simplicity and complexity at the same time. On one hand, there are a bunch of muscles that control the toes and ankle joint that aren’t needed in the typical fitness professional’s vocabulary. Simply put, most trainers don’t need to know the minor details of how the fibularis brevis functions, or where the insertion point of the flexor hallucis longus is. But they need to know they exist. (Although, more knowledge is never bad and anyone with an interest in self-myofascial release therapy should understand the interplay between these lesser known tissues). We do need to know that ankle and foot function relies on many more players than just the prime movers. We do need to understand that dysfunction at the ankle could be a myriad of things and not just a blanket statement about someone’s gastrocnemius. So, we will address the for major movements of the ankle and point out the muscles for each. The Primary Dorsi Flexors of the ankle are:
The Primary Plantar Flexors of the ankle are:
** Take note of just how many more plantar flexors there are compared to dorsi flexors. This could explain why we are so strong with our “calf-raise” exercises and why we typically can access a greater range of plantar flexion under control than we could with dorsi flexion. ** Primary Movers of Eversion
Primary Movers of Inversion
When looking at this from a slightly higher viewpoint – we see that we have significantly more muscularity driving both flexions of our ankle joint. The lack of muscularity controlling eversion and inversion explains why we don’t load up on an exercise that challenges that motion. Moreover, it probably explains why “rolling” an ankle can be so devastating – we have so little musculature to control that motion. Going a little broader, we see that muscles of the lower leg have multiple functions. The tibialis anterior dorsi flexes and inverts the foot while the tibialis posterior contributes to plantar flexion and inversion. The extensor digitorum longus everts the foot while contributing to dorsi flexion. These functions are not accidental – they are essential evolutions and developments of our anatomy to meet the demands of our life. If we are to succeed in our experience as human beings, then we must be able to communicate with the ground effectively. Thus, the muscles that control our foot, ankle, and knee become our first point of contact with outside world. Understanding their function, their interplay, and their contribution to elite performance is critical to maximizing the impact you’ll have on your clients and your purpose as a coach. Basic Movement PhysiologyThe function of the knee and ankle are highly dependent upon the task we are trying to perform and whether the hips are involved. For example, the knee will flex and extend during traditional deadlift, but not at the same degree that they would during a front squat. The same logic also applies to the amount of dorsiflexion needed from the ankles to meet that demand. A different example points to our running stride. The gait pattern that most elite distance runners take involve very minimal action at the ankles and toes. This sort of “hammer-foot” stride is highly efficient and puts the emphasis on the hips and knees to generate all forward locomotion. Sprinters, however, require maximum action from all the joints of the foot and ankle in order to increase velocity and compete successfully. Thus, understanding physiology of these structures requires an understanding that optimal function is dependent upon the demands of the task. Still though, a few notable things exist: 1. When the ankle is in full eversion or inversion – there can be an issue with one’s ability to flex and extend the knee. This is because of the change in position of the inferior aspects of the tibia and fibula creating an up-chain manipulation in their superior aspects (which form the knee joint). It is minor in most but could explain why individuals who live in eversion or inversion find discomfort in their knees. 2. Triple-Flexion (hip, knee, and dorsi-flexion) is the most loaded position of the body because of the major muscles that have created force (tension). In most populations, the greatest power will come from individuals in this position. The stacking of joints lowers the center-of-mass and improves the ability to generate tension. 3. Triple-Extension (hip, knee, and plantar-flexion) is the “tallest” the structures of the lower body will get. The process of going from triple-flexion to triple-extension typically generates the greatest joint velocities. 4. The running stride requires a rhythm between hip-knee-ankle-toe action. Upon foot strike, the toes should flex, which drive the ankle joint into plantar-flexion, assist in driving knee extension, and hip extension. The cycling leg does the exact opposite as it returns to the pre-strike position. The Major IssuesThe knee and ankle joints can be seriously injured during sports and accidents in life. None of the issues discussed below involve torn ligaments, broken bones, or even severe tendonitis. The conditions listed are ones that routinely plague clients who are either inactive or too active with poor function. In fact, many of the issues of the knee come from overuse of the joint without proper interaction with the hip and ankle. Runners and lifters alike may experience knee pain when their form is off. Likewise, many untrained or detrained individuals deal with knee and ankle dysfunction as a result of their sedentary lifestyles. And don’t forget about footwear. There is a cost and benefit to each type of footwear that you and your clients are wearing.
Image Credit: T-Nation.com With all of that said, let’s focus on the five most common things you’ll see in your clients and discuss exactly what is going on. Lack of Dorsi-FlexionA lot of people struggle to dorsi flex their ankle in response to loading. In fact, a lot of great coaches, including Tony, have pointed out the importance of adequate dorsi flexion for someone to succeed in a squat pattern. High quality athletes and desk jockeys can both suffer from this issue. It isn’t simply limited to an inactive or undertrained population. It must be dealt with though if someone is going to optimize the function of their hip-knee-ankle and drive greater results in their programs. Strengthening the muscles that drive dorsi-flexion while also “stretching” the ankle into these positions with bands or straps is usually the best intervention. We aim to increase mobility, improve strength and stability, and begin providing context and practice with traditional strength training movements such as the squat or lunge. Runner’s Knee (Patellofemoral Pain Syndrome)A sort of unofficial name, runner’s knee refers to the over-development of the quadriceps (knee extensors) while also keeping the hamstrings (knee flexors) and glutes underdeveloped. In addition, tightness and exhaustion of the plantar flexors can lead to instability and pain at the knee joint. In fact, there is some evidence out there that shows that some runners experience a mild shift of their patella in space. Only a few millimeters – this shift can cause significant pain and contribute to the official name of the condition (patellofemoral pain syndrome). The training for individuals presenting this issue is quite simple:
Traditional strength training and myofascial release typically take care of the problem, although a cessation of running in the short term is almost always a good idea. Knee Valgus One of the most misunderstood dysfunctions of “the knee” is a hip issue. Many trainers can coach “knees out” until they’re blue in the face and still get no change in the performance of their client. First, knee valgus refers to the inability of the hip abductors and external rotators to fire appropriately, thus causing a collapse once tension reaches a certain threshold (such as the bottom of a squat). Image Credit: prehabguys.com Now, sometimes this only requires good coaching as the client or athlete simply doesn’t know they are doing it or that isn’t ideal that they are doing it. We must be wise though. Coaching knees out could be driving excess ankle inversion, which changes the relationship of the tibia/fibula with the knee and could lead to torque being experienced in the knee joint as the body seeks to overcorrect the inversion. This isn’t a common worry – but it is possible. The training cure though will involve strengthening the abductors and adductors of the hip to improve knee tracking in a variety of exercises. It is important to keep in mind that overtraining the abductors can lead to other problems that only arise when the adductors are forgotten about. There could also be something going on at the ankle too… Inappropriate Eversion and InversionThis one sounds a little silly, doesn’t it? Inappropriate sounds like someone left their pants at home. But it points out a deficiency that a lot of people have. Whether it be from a lack of coaching and training, or the development of patterns by accident through sport and training – many people lack the right ankle position to complete the task they are attempting. Think of that client that can’t stop squatting without eversion. Every repetition pushes them into their toes and insole (often leading to valgus). It could be coaching (or a lack thereof), it could be muscle weakness, or it could be a neural disconnect between their brain and their ankles (they don’t know they are doing it). Just the same, there are people who can’t seem to run on their big toe. They’ll stride flat footed, especially on the outside of their heels, and wonder why they aren’t getting any better at running. These people have not unlocked enough plantar flexion or awareness of their inversion. It is exceptionally common to see in long distance runners. Having the wrong ankle position is coachable and trainable. You must relax what is overused and overworked and strengthen what is left behind. There will be specific protocol for whatever you are seeing. Simply look back at the muscular anatomy and select exercises and interventions that are appropriate. Disconnect of Hips from Knee/Ankle FunctionThe final issue that people have with their knees and ankles is that they have no idea they have a pelvis. It is as if they believe their lumbar spine connects to the back of their legs… No really, you probably have a client or twelve who seem to have no idea how to flex and extend the hips. As a result, everything hurts their knees and ankles. Squatting hurts, running leaves them achy, and they absolutely despise lunges. They aren’t broken thankfully. They just need to discover their glutes. They need to learn how to flex and extend the hip with a lot of exercises that leave the knees out of it. So, deadlifts, hip thrust, banded abductions, Copenhagen side planks, and some anterior core work will do wonders to wake up their hips, stabilize their core, and allow them to excel and knee-dominant and gait patterns. Want to learn more about this? Check out my last installment on the hips. The Exercises1. Bulgarian Split Squat to Ankle Glide[embedded content] Your goal with this bodyweight exercise is to create a crossover effect between knee flexion and dorsi flexion. By working with the single leg variation – you’ll enhance your clients focus on one specific ankle while simultaneously exposing them to pause reps for the single leg squat variation. You can train them and correct them at the same time. 2. Banded Dorsi to Heel Raise[embedded content] Great for runners and athletes, but effective for everyone, this ankle exercise only requires a band and a seat. The goal here is to maximize both dorsi flexion and plantar flexion in the same movement cycle. This sort of training allows for you keep the muscles that control both actions in relative balance. This is not unlike being on a calf raise machine and allowing your heels to dip below the step. 3. Barbell Hip Thrust w/ Banded Abduction[embedded content] One day I want to call Bret Contreras and thank him for his research on the glutes. (Although this video is of Ben Bruno – a stud coach in LA who does NOT like burpees). Discovering that the hip thrust provides more activity of the glute muscles than other exercises is critical for the development of aesthetic and athletic glutes. Adding in the abduction component at the top is a sure-fire way to ensure your “knees-out” coaching cue for valgus hits home. The band ensures they move from the hip joint instead of just torqueing at the knees. Add in the isometric hold of the glutes and you’ll be sure to work the hip component of knee stability. 4. Duck Walks[embedded content] This is an absolute torture device. Duck Walks, loaded or unloaded, drive the body into that triple-flexion position we discussed earlier in the blog. This coiled position strengthens the posterior chain and improves dorsi-flexion by keeping our feet in a set position. A highly integrated exercise – the duck walk can be used for neural prep or as a burn out after your primary work is done. Sure, its goofy and it doesn’t “seem” like it is going to do your body any favors, but try it and feel how your systems work together to hold isometric tension. 5. Reverse Nordic Curl to Nordic Curl Superset[embedded content] We want the quadriceps and hamstrings to be in relative balance for optimal knee function. Depending on our choice of sports or training – one may overpower the other a little. That discrepancy though shouldn’t be a chasm. Hitting both versions of the Nordic curl in a single superset provides an opportunity to train the muscles in a unique way using only bodyweight. BONUS: Sprinting[embedded content] The act of sprinting is one of the most athletic things the human body can do. The whole body must get in on the act if we are to excel. Specifically, for the knee and ankle, sprinting helps drive a low-level of eversion while demanding quality cycles through plantar flexion and (mild) dorsi flexion and knee flexion and extension. Add in the function at the hip and we’ve found the perfect lower body exercise for improving someone’s function and interplay between these regions. Obviously, not every client could sprint or should sprint. Be wise with your prescriptions and coach who you are with, not who you wish they were. Finding the ExitSo, once again we conclude that we can intervene in our client’s discomfort and dysfunction with exercises that not only correct issues, balance muscles, and improve coordination, but also drive a fitness stimulus. The knee and ankle are interesting joints in a sense that they have less muscle mass around them than the hips and shoulders. But that doesn’t make them any less important. In fact, their proximity to the ground – a constant in our lives – makes them more important than most trainers think. Everything that is dysfunctional at the foot, ankle, and knee will run up the chain into the hips and spine and even the shoulders. Help your clients discover their foot stability, ankle mobility, and knee stability and you’ll help them discover a better body – both in performance and in aesthetics. Thank YouThank you for your time. Thank you to Tony for allowing me to share my ideas on his website – a treasured space on the internet. Whether you visit him for his pop culture references, his biceps veins, or his absurd level of knowledge about the body – you’ve made a great choice. I truly hope you have learned something from this series and enjoy my writing style. I poured a lot into this, and into my book, Day by Day. I hope I can download everything I have learned (good and bad) from me to you every chance I get. Like I say to my clients, “let’s get just a little bit better every day.” Check Out Kevin’s ShitYou can read more of Kevin’s stuff at his website HERE. Follow him on Instagram HERE. Pick up a copy of his book, “Day by Day: The Personal Trainer’s Blueprint to Achieving Ultimate Success” HERE. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/04/part-iii-correcting-the-knees-and-ankles/
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As temperatures finally creep up, freelancers everywhere are starting to see that light at the end of the tunnel. With the Spring and Summer months ahead, we can start dreaming of iced coffees, outdoor office hours, and even an occasional jog or run. In. Fresh. Air! But while warm weather brings some much-needed relief from freezing temperatures and days-on-end stuck in our home offices, it also ushers in some hidden hazards — which is why disability insurance should be on your to-do list. Unfortunately, there are many chronic conditions that can first manifest or worsen with the arrival of warmer weather. And, if you aren’t properly protected, these hot-weather surprises might just take you (and your business) completely out of commission. Diabetics struggle in warm weatherAccording to the Centers for Disease Control and Prevention (CDC), “people who have diabetes — both type 1 and type 2 — feel the heat more than people who don’t.” This sensitivity extends beyond mere discomfort, however: many complications associated with the disease, such as damaged blood vessels, can impact a diabetic’s ability to sweat. And since sweating is the body’s built-in cooling system, diabetics with damaged sweat glands are more likely to suffer from heat exhaustion and/or heat stroke, even in non-heat wave conditions. But the problems don’t stop there: diabetics are also more vulnerable to dehydration. When a person with diabetes doesn’t consume enough liquid, his or her blood sugar levels can rise quickly; this higher blood sugar level leads to more frequent urination, and feeds into a faster dehydration cycle. Additionally, many diabetics take diuretics to regulate their blood pressure, but these water-pills also accelerate the speed at which your body loses hydration! Warmer temperatures can even impact the way your body uses insulin. If diabetics don’t adjust the frequency of their daily blood checks and adjust their intake accordingly, warmer weather can quickly send their blood sugar levels out of whack and into the danger zone. Pain and heat can increase togetherDiabetics are not the only ones who have to worry about their health in warmer weather. Individuals who suffer from chronic pain disorders may find themselves increasingly uncomfortable, or even unable to work, as the weather heats up. While many people with arthritis feel worse when it rains or when the weather turns cold, pain levels can also increase with warm, humid weather. For Multiple Sclerosis sufferers, an increase in body temperature — even a minor one associated with a hot day — can add up to a worsening of symptoms like muscle spasms as well as arm, leg and back pain. The same is true for many people with fibromyalgia — a chronic condition with symptoms that worsen with any change in the weather. Even frequent headache and migraine sufferers may find themselves debilitated during the summer months, as weather changes and dehydration can trigger either condition. Hot weather risksEven if you don’t suffer from a chronic condition, warmer weather may catch you off guard and interfere with your ability to work, by attacking your cardiovascular system. As people head outdoors and exercise more in the warm sun, a trifecta of heat, inflammation and dehydration can add up to some major problems, including heart attack, stroke, or another serious cardiovascular event. While proper attention to sun protection and hydration can help prevent many of these warm-weather complications, there aren’t any guarantees that your health will stay stable as the mercury rises. Want to make sure you’re protected and able to cover expenses, even if the heat puts you out of commission? It may be time to invest in disability insurance. What does disability insurance cover?Disability insurance is designed to replace a portion of your regular income should an accident, illness. or other condition prevent you from working for an extended or indefinite amount of time. If, for example, you were to suffer a diabetic complication that left you hospitalized, or simply too uncomfortable to work, your disability insurance policy would begin to provide a replacement income check as soon as 30 days after you first fell ill. Each month, you would receive another payment, until such time as you were able to get back to business. While waiting periods will vary, and the payout you receive will be calculated as a percentage of your average monthly income, there is one universal commonality among all disability policies: should the unexpected arise, and your freelance income falls to nothing, having this kind of backup could mean the difference between losing your business and weathering an illness without fear. At Freelancers Union, we offer long-term disability policies with both 30- and 90-day waiting periods. You are never up-charged for being self-employed, and gender is never considered when it comes to determining your monthly premiums. Click here to find the right policy for you, or reach out to us at [email protected] with any questions. via Freelancers Union Blog https://blog.freelancersunion.org/2019/04/16/warm-weather-health-hazards-to-avoid/
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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. All brand new websites start at the same exact place. Basically, with zero authority or traffic. The bad news is that you won’t start receiving "passive" traffic and become a success out of nowhere. You can’t just sit back and wait for the Google Gods to start flooding your servers. The good news, however, is that you can still grow a brand new website quickly. You just have to be strategic from the start. Here are some of the best ways to start generating traffic and exposure to any brand new website immediately (until the rest of the world catches up). First, identify where your audience already hangs outSome new companies think that “no competition” online is a good thing. Let me be the first to tell you that it’s a very, very, very, very bad thing. You actually do want competitors in a market to prove that customers understand what you sell and are willing to pay for it. However, there’s another sneaky reason for wanting to see competition, too. You can (and should) spy on them to understand their tactics. For example, just punch a competitor’s name into SpyFu. Then, head over to “SEO Keywords” and it’ll reveal the top keywords they’re currently ranking for already. You can sort by estimated clicks per month to estimate traffic. And then you can look at each individual URL to reverse engineer what they’re doing to out-execute them. For instance, if their content is 500 words you can make yours 2,500+. If there are misspellings you can double-check everything in Grammarly before publishing. If their pages load in five seconds yours can load in one. Another way to piggyback on the competition is to see what other websites they’re using to sell through. Listing your products or services on big third-party sites might cost a little more from each sale, but these sites already have built-in audiences waiting to buy what you have (unlike your website). So search for your own product or service category and make note of all the popular marketplaces and other third-party directories. You should see a ton of them in the AdWords section: Then, scroll down through all of the other Google Search Engine Result Page (SERP) features to see where the information is coming from. For example, on the hotels SERP below, click on “About these results” and then hunt down the sources they divulge. Hotels are a good example for this because there is no shortage of results. Even the organic listings for major categories will be flooded with other big sites to chase down. But no matter which industry you’re in, the idea is the same. Let’s say you’re selling an ecommerce product. Simple! Repeat these same exercises and look at all of the sites like Amazon, etc. who are selling products like yours for a cut of the revenue. Or, look up all of the independent review sites like bloggers to get in touch with ASAP. The most important thing to keep in mind at this stage is that no one knows who you are. Traffic won’t just come out of nowhere. That means you need to go out and do things to drive traffic (and sales) back to your site. Go find and work all of the other sites out there who will refer your first customers, until you’re ready to get your own directly. Get off the couch and attend eventsWhen you send a cold email, the only goal is to get someone to open and respond. You do not want to try and sell in the first email. The same applies to old fashioned events. In B2B spaces, you could find potential customers at events. But you don’t want to start pressuring these people in public. It’s often easier to use events to find the online equivalent of the last point: referral partners. For example, head over to Meetup.com where there are dozens of relevant events happening in most cities around the world on any given week. Many of these will have a natural crossover between (a) the types of people you’re looking to get in front of, and (b) the product or service you’re trying to sell. This “Atlanta Legal Tech” group, for instance, is all about blending entrepreneurs and technical doers with lawyers, paralegals, etc. Your customers could be here in theory. But simply attending and meeting other like-minded people who can help each other would be an easier first step. Find someone who you can help and who might be able to scratch your back in return. Attend a few times and try to see if they’re looking for speakers at future events to raise your profile in the group. Offer to volunteer to organize or set up each event so you can get on a first-name basis with speakers. You can also start hosting your own offshoot events around conferences you’re already traveling to. Start working with the pressBeyond other business influencers and marketplaces, journalists, podcasters, and bloggers are the next logical step. They’re usually positioned to hold influence over the exact communities of people you’re trying to each. HARO — Help A Report Out — is like the lowest hanging fruit. It’s pretty simple: just sign up to their email list for certain topics. They’ll send out daily emails from journalists who’re looking for expert help on different topics. Monitoring these daily emails and responding to a few good opportunities might only take ~15 minutes each morning. Yet, a few high-quality press mentions from big publications will snowball your traffic over time. You can also take a more direct route, looking up the journalists or bloggers who tend to frequent many top sites in your space. All you need to do is find the contributing author of each piece you like, like this LifeHacker example: Next, head over to the LinkedIn Sales Navigator or Twitter Search and look them up! Most legitimate journalists and bloggers easy to get a hold of on social sites. Now, follow lists of these people and monitor them daily to see when they’re asking questions, looking for specific people to talk to, etc. It’s about being helpful when the time arises. It helps to batch these activities as much as possible. That way, you’re not spending ten minutes every single hour writing outreach emails. But instead, you’re spending one single hour each day. Some time saving apps like FocusMe can come in handy. You can temporarily block incoming emails inside Gmail so they won’t disrupt or distract you. Yet, you’ll still be able to send emails as normal. In conclusionA new site is a chicken and egg problem. You can’t really start ranking for anything until you build up your site. But you also can’t build up your site if nobody knows who you are. But with some smart moves and diligence, you can build that snowball of momentum and become an authority. Start today. Addison Burke is a freelance writer who teaches businesses how to grow through better digital marketing. She writes on everything from SEO to WordPress and cybersecurity. Addi has written for websites such as SEO Hacker and Themient, and has also ghostwritten for industry-leading B2B executives. via Freelancers Union Blog https://blog.freelancersunion.org/2019/04/15/how-to-optimize-your-seo-traffic-asap/
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The Big Apple is home to hundreds of the world’s largest companies, corporations and industries — as well as serving as the nation’s top city for small businesses. On the flip side, New York City also has the largest population of freelancers and contract workers in the United States, who find themselves part of the gig economy — one that is growing and changing rapidly. At Freelancers Union, our primary mission is to provide a voice through policy advocacy, benefits and community for the 57 million freelancers across the nation. Through our programming, local events and insurance products, we strive to ensure that all freelance workers are protected as the grow in their businesses and careers. As the saying goes, "If you can make it here, you can make it anywhere,” so here are ten resources for those creatives, independent workers and freelancers who live in New York City.
What are some of your trusted resources that you use in NYC? Tweet us at @nyc_hub to to let us know and we’ll add them to the list! via Freelancers Union Blog https://blog.freelancersunion.org/2019/04/12/10-resources-for-nyc-freelancers/ |
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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