https://tonygentilcore.com/wp-content/uploads/2020/04/pushup-1024x683.jpg
Push-Ups. I get it. On a scale of 1 to NASCAR they’re not very exciting to perform, much less write about. You think I want to sit here and write about push-ups? I can think of a litany of things I’d rather write about:
Alas, given the pickle we’re all in at the moment (everyone’s training at home with access to minimal equipment) and the tsunami of push-up tutorials and variations making my eyes bleed on social media I felt it prudent to add my quick two-cents on the topic. Seriously, Stop Making This MistakeAs much as I may bellyache on the push-up I’m actually a huge fan. There’s a bevy of benefits. They’re one of the more user-friendly exercises out there, require no equipment other than your body, can be easily progressed or regressed depending on the needs and ability level of the person performing them, are gluten free, and, maybe most important of all, have a superb carry-over to both everyday and athletic pursuits. I’ve been coaching people for 18+ years and I have yet to come across a client/athlete who’s improved their efficacy in performing a push-up and not seeing a noticeable improvement in their ability to execute sexier lifts like squats, deadlifts, you pick. A push-up done well improves lumb0-pelvic control (canister position or stacked joints) which then helps with force transference which then helps with…E.V.E.R.Y.T.H.I.N.G In short: Do This…Solid Torso Position: Posterior pelvic tilt (sad dog), moving plank. Do NOT Do This…Poor Torso Position: Lower back arching, anterior pelvic tilt (porn star). Thanks to the folks at Mark Fisher Fitness for the porn star analogy. But this isn’t even the main mistake I want to point out. Everyone points this one out and I am wowing no one here. Here’s the One I Wanted to Point OutAnother bonafide benefit of the push-up is it’s proclivity to bolster one’s overall shoulder health. Sometimes (but really almost always) whenever someone comes to CORE to work with me in person due to a shoulder that hates them, I’ll watch him or her perform a push-up and I’ll inevitably see this: Other than the obligatory game of connect the dots you could play with the “beauty” marks on my back, what do you see? SPOILER: Two shoulder blades that are glued together. THIS is the mistake I see most people make. The (in)ability of the shoulder blades to upwardly rotate and move around the ribcage. The shoulder blades are meant to move and if the rhomboids (a downward rotator) are overactive – due to this cementing effect – it can spell trouble for many. Instead, what I prefer to see is something like this: (Kudos to my wife for the Stanley Kubrick’esq camera work). The subtle “plus,” pushing fully away, or protraction at the top of the push-up is MONEY for Serratus Anterior activation which then helps nudge the scapula into upward rotation (as well as abduction). The result is a proper push-up and most likely a pair of shoulders that will feel infinitely better. No diggidy, no doubt. The Ultimate Push-Up ProgramMy good friend Meghan Callaway released her latest resource this week which, not coincidentally enough, centers around the push-up. It’s an awesome program and gels nicely with everyone’s quarantine woes. It’s on sale currently at $50 off the regular price (and you can pair with her Ultimate Pull-Up Program too). Check it out HERE. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2020/04/the-undeniable-stone-cold-1-mistake-people-make-when-performing-pushups/
0 Comments
https://blog.freelancersunion.org/content/images/2020/04/FU_Blog_EmpoweredArtist_Index--1-.png
The slow nationwide rollout of Pandemic Unemployment Assistance (PUA) has been a frustrating trickle of information — or the lack thereof. In tracking the many different systems being built in every state to accept applications from independent workers, Freelancers Union identified several states that have clearly made freelancers their lowest priority. In Illinois, the Illinois Department of Employment Security has announced that freelancer applications should begin to be accepted until May 11, more than two months after this crisis began. Worst of all, even that late date isn’t a firm promise, and could be pushed back further. We’ve heard from dozens of Illinois freelancers who are in real financial distress right now; the thought of waiting weeks longer to even be able to submit applications — with no word about how much longer after that they’ll need to wait to receive cash — is crushing. Another month’s rent is coming due tomorrow, while many are struggling just to feed their families. That’s why we sent a letter to Illinois Gov. J.B. Pritzker yesterday demanding the state take freelancers’ needs seriously and do everything they can to get the PUA system working now. You can see the full letter here. In addition to prioritizing the PUA system, we propose that Illinois offer zero-interest lines of credit to those independent workers who have been without income for nearly two months. An emergency line of credit would allow struggling freelancers to get their heads above water while they wait for a functional PUA system, and would pose very little financial risk to the state. As freelancers have been repeatedly shut out of federal small business loan programs like PPP and EIDL, states must step up to help the true small business owners of this country: the self-employed. Freelancers Union expects Illinois to do better. If you’re a freelancer based in Illinois, call the governor’s office at 217-782-6830 or 217-782-6831, or fill out this form to let him know you’re a Union member and you demand the state take freelancer aid seriously. via Freelancers Union Blog https://blog.freelancersunion.org/2020/04/30/delays-in-freelancer-unemployment-aid-in-illinois-are-unacceptable/
https://blog.freelancersunion.org/content/images/2020/04/Untitled-design--5-.png
While the Paycheck Protection Program (PPP) was newly created by the CARES Act, Economic Injury Disaster Loans have been offered by the Small Business Administration for years, traditionally to businesses in regions that have been impacted by a natural disaster. The CARES Act, passed in March as the first major stimulus bill in response to the coronavirus crisis, added funding for the Emergency Advance feature of the program, which is meant to quickly provide up to $10,000 to all businesses who apply. Because this program is new to most freelancers, we've answered the most common questions about EIDL, what it does, and how it can help you right now. How much money can I get? There are two parts to the EIDL program: the loan, which is currently capped at $15,000, and the Emergency Advance, which is calculated at $1,000 per employee with a maximum of $10,000. For freelancers, that means the maximum advance you can receive is $1,000. The advance does not need to be repaid -- even if you are ultimately denied an EIDL loan for credit reasons -- and can be considered a grant. What are the requirements to qualify? The program is open to businesses (including sole proprietors and independent contractors) that have been in operation since at least January 31, 2020. Do I have to find a bank to accept my application? No. Unlike PPP loans, EIDL is administered entirely by the Small Business Administration. Applications are currently frozen, pending the infusion of an additional $10 billion in funding, which was signed into law on April 24 and should be arriving any day. When applications open, you can submit yours here. Can I apply for PPP and EIDL at the same time? Yes. As long as you use the funds for different purposes, you can receive money from both programs. So, for a freelancer, PPP funds would be used to replace your usual income for 8 weeks, while you could use EIDL money to pay rent, buy supplies, or make interest payments on business debt. You will need to demonstrate to the SBA how the money was spent, so keep good records. Do I have to prove I was personally affected by COVID-19 to apply? No. The pandemic has been officially designated a “disaster” for the purposes of the program, so any business in the U.S. is considered to have been affected. What are the terms of the loan? If you receive an EIDL loan (not just the advance), the repayment rate is a maximum 3.75% over a term of up to 30 years. Payments will be deferred for one year. You do not have to provide collateral. How long will it take to get money? Once your application is accepted into the system, the SBA reports advances will be sent within 30 days, while it may take up to 90 days for an administrator to review your credit and approve your loan application. Advances were originally supposed to be sent within three days, and Congress is pushing the SBA to meet that timeframe, but like most funding programs, the SBA has been overwhelmed by demand. via Freelancers Union Blog https://blog.freelancersunion.org/2020/04/29/what-freelancers-need-to-know-about-the-eidl-program/
https://tonygentilcore.com/wp-content/uploads/2020/04/push-ups-1024x683.jpg
My good friend Meghan Callaway released her latest resource today…The Ultimate Push-Up Program. If I had to choose a Mt. Rushmore of people who are badass at push-ups it would go:
Just like her previous product – The Ultimate Pull-Up Program – Meghan leaves no stone unturned with regards to innovative ways to train the push-up. Whether you’re a newbie or seasoned pro you will be challenged by this program. And, if you’re a fitness professional you’ll pick up a ton of ideas when it comes to programming. It’s on sale this week at $50 off the regular price…HERE. For an amuse bouche of some of the variations Meghan covers in her program check out her guest post below. 5 Advanced Push-Up Variations You Might Not Have TriedPush-ups are one of my favorite exercises. Not just bodyweight exercises. ALL exercises. Push-ups are versatile and effective, and are certainly not boring. Push-ups require no equipment, so they can be done anywhere, anytime. In our current world where most people are working out from home, push-ups and minimal equipment exercises are the perfect solution! Once you have mastered the fundamentals the sky is truly the limit, and there are countless advanced, innovative and fun push-up variations you can sink your teeth into. Here are 5 advanced push-ups you might not have tried. #1) Russian Push-UpsThis totally badass push-up variation absolutely torches the triceps, and requires a lot of lumbo-pelvic stability.
Get into a plank position from your hands and feet. Position your hands so they are slightly closer together than during regular push-ups. In the bottom position, your elbows and upper arms should remain tight to your sides. At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position. Your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor. Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier. Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Once your upper arms are approximately parallel (or slightly closer) to the floor, press your body backwards and touch your forearms to the floor. Your feet should glide along the floor during this component. Then pull your body forward and perform the reverse movements so your elbows are directly over your wrists and forearms are in a vertical position. Then press back up to the starting position. As you are performing these movements, do not sink into your shoulders, and do not allow your body to collapse towards the floor. When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned. For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. In terms of breathing, do what works and feels best for you. #2) Archer Push-UpsThis advanced push-up is a great progression if you have the goal of being able to do one arm push-ups. While one arm is performing the majority of the work, the other arm is providing some assistance.
Get into a plank position from your hands and feet. Position your hands so they are significantly wider than shoulder width apart. On the side that is going to be doing the push-up, your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor. Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier. Descend into the push-up by bending one elbow as you would during regular push-ups, and straightening the other elbow On the side that is performing the push-up, think about lightly drawing your shoulder blade towards your spine as you are performing the eccentric component, but do not overdo this movement. In the bottom position, your elbow on the side that is performing the push-up should be positioned over your wrist, and forearm in a vertical position. Do not allow your elbow to flare out. Your other elbow should be fully extended (but not hyperextended). On the side that is performing the push-up, once your upper arm is approximately parallel (or slightly closer) to the floor, press up and return to the starting position. On the side that is performing the push-up, when you are pressing your body away from the floor and are returning to the top position, protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned. Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up. For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. #3) Longer Lever Push-Ups With Feet ElevatedThis advanced push-up really isolates the triceps, and requires a lot of lumbo-pelvic stability. I upped the ante by elevating my feet on a couch.
Get into a plank position from your hands and feet, and elevate your feet against a wall or couch. Unlike during regular push-ups (or even triceps push-ups), position your hands so they are very close together, and so the fingertips of your thumbs and second fingers in both hands are touching, and form a triangle. At the top of the push-up, your hands should be significantly ahead of your shoulders, and your elbows should be fully extended. Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor. Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier. Descend into the push-up by bending your elbows, and fully touch both forearms to the floor. In the bottom position, do not allow your elbows to flare out. Once your forearms are completely on the floor, use your triceps to press up and return to the starting position. Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up. For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. #4) Negative 1.5 Rep Push-Ups + Band Resistance
Place a resistance band under your hands, and so it is resting just below your shoulder blade area. Make sure that the band does not interfere with the movement of your shoulder blades. Choose a resistance that allows you to use proper form at all times. Get into a plank position from your hands and feet. Position your hands so they are shoulder width apart or slightly wider. At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position. Your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor. Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier. Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Aim to lower yourself down in 3-5 seconds. Once you reach the bottom position of the push-up, press halfway up, then return to the bottom position, and then finally press up to the top/starting position. This is one rep. In the bottom position, do not allow your elbows to flare out. When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned. For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. #5) Single Arm Push-Up Iso Hold + Band Resisted Towel SlidesThis exercise is SO much tougher than it looks, and requires a lot of lumbo-pelvic stability, and shoulder/scapular stability. If you don’t believe me, give this a try ;).
Place a resistance band around your wrists, and place one hand on a towel. Position your hands so they are shoulder width apart or slightly wider, and get into the bottom position of a push-up. Tuck your chin, and keep your neck in a neutral position. Your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. On the planted side, your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor. Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier. While holding in a single arm push-up position, perform a slide out with the other side. Go to a range where you are able to maintain proper form. For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. For the duration of the exercise, keep your core muscles braced (360 degree brace), and squeeze your glutes. In terms of breathing, do what works and feels best for you. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2020/04/5-advanced-push-up-variations-you-might-not-have-tried-spoiler-you-havent/
https://blog.freelancersunion.org/content/images/2020/04/corner-office.png
This article is reproduced with the permission of our partner, Trupo. In our Mutual Aid Google Group, one of the most talked-about topics is how to navigate unemployment insurance. However, the guidelines for applying vary from state to state, and some have yet to set up their Pandemic Unemployment Assistance (PUA) programs. This can leave independent workers with a lot of questions. Here are some of the most frequently asked questions we've been seeing: What's the difference between unemployment insurance and Pandemic Unemployment Assistance?According to the US Department of Labor, unemployment insurance provides benefits to eligible workers who become unemployed through no fault of their own. In most cases, it does not traditionally cover self-employed workers. As part of the CARES Act, the federal government introduced the Pandemic Unemployment Assistance Program. PUA is the temporary expansion of unemployment insurance so that self-employed workers, part-timers, independent workers, and freelancers can also qualify if they've lost work after January 27 as a result of COVID-19. If you were previously ineligible for UI, you may now be covered under these new guidelines. If you qualify for PUA, you'll get state money for a maximum of 39 weeks (the amount will vary depending on where you live). Additionally, if you qualify, you will receive an additional $600 a week from the federal government through July 31, 2020. How do I know which to file for?Each state situation varies, and some gig workers may qualify under their state’s regular UI laws. Some also may require you to first get rejected for UI in order to apply/qualify for PUA. To help, we are compiling a list in the Freelancers Mutual Aid Circle of where to find your state’s latest updates on UI and the status of their PUA rollout. Can I still get unemployment benefits if I work from home?There's been some confusion about a clause in PUA that states that workers who may telework for pay are not eligible, as many freelancers work from home. To clarify: in this context, telework applies to people who are still employed (say, through their W-2 jobs) and working from home OR had the opportunity to telework but turned it down. You should still be eligible if you can prove you've lost work or clients as a result of the pandemic. What paperwork will I need?If you’re still waiting for your state’s PUA program to launch, it might be useful to get your documents in order. Just like filing your annual tax return, applying for PUA is a little more complicated than if you were a full-time employee. According to Vox, you should pull together all the documentation you can–tax returns, 1099s, invoices–and keep track of how much you were being paid each month. The more documents you have and the better organized you are, the easier the process will likely be. If your application is still pending for either UI or PUA, be sure to follow your state’s guidelines to file claims so you don’t miss out on any weeks. What else can I do to get financial relief?Since successfully filing a claim can take time, you might want to look at other options for relief. One is applying for a loan through the Paycheck Protection Program, which, while currently out of money, is expected to replenish funds soon. In the meantime, there may be other ways to get the help you need. You can join a mutual aid group or browse The Freelance Mutual Aid Circle for funding opportunities. If you have additional questions on applying for benefits or have advice to share, you can also join our Mutual Aid Group. [Photo: Unsplash: Patrick Perkins] via Freelancers Union Blog https://blog.freelancersunion.org/2020/04/28/your-questions-about-freelancer-unemployment-insurance-answered/
https://blog.freelancersunion.org/content/images/2020/04/FU_Blog_Law3.png
The need-to-know:
This morning, the president is expected to signed another major piece of stimulus legislation in response to the ongoing coronavirus crisis. Critically, this new package includes an additional $310 billion for the Paycheck Protection Program, which ran out of money just four days after it began accepting freelancers’ applications. Freelancers Union determined the first phase of the PPP was biased against sole proprietors and independent workers, who were required to wait a week to file after the fund opened to multi-employee businesses. In that time, a number of large, publicly traded companies exploited loopholes to take on PPP loans, withdrawing hundreds of millions of dollars that should have gone to struggling freelancers. Large banks also restricted freelancers’ access to the loans, which are meant to cover 8 weeks of payroll and some operating expenses and are forgivable if used for those purposes. CNN reported that Bank of America, Wells Fargo, JPMorgan Chase and US Bank had been sued for allegedly failing to process PPP loans on a first-come, first-served basis. The banks "concealed from the public that it was reshuffling the PPP applications it received and prioritizing the applications that would make the bank the most money," each of the four lawsuits said. Earlier this week, we sent a letter to House Majority Leader Mitch McConnell and Treasury Secretary Steven Mnuchin to demand PPP be re-funded in a way that would put freelancers first. And while this new bill is a step in the right direction, we’re still concerned that the program is weighted to favor big business, providing few protections for the millions of struggling freelancers who make up the majority of small businesses in this country. Among our demands was that 50% of PPP loans be guaranteed for minority sole proprietors, and that big banks be barred from requiring a preexisting relationship to process applications. What we got was $60 billion set aside for small lenders and community development banks, which focus on underserved communities, often those of color. That’s just 19% of the new funds, and doesn’t contain an explicit guarantee to serve minority business owners. It’s not yet known when the new PPP funds will become available. When they do, we encourage freelancers to be prepared to apply immediately (see a full list of current SBA-approved lenders here), as the money will almost certainly run out again. And as the loans are given out, it’s critical that the SBA collect and publish data on the demographics of those who receive the money, including specific information on the number of loans given to self-employed people and independent contractors. via Freelancers Union Blog https://blog.freelancersunion.org/2020/04/24/more-ppp-money-is-coming/
https://tonygentilcore.com/wp-content/uploads/2020/04/books-2048x1365-1-1-1024x683.jpg
The Weekly Brief UpdateSchools in Massachusetts have been officially closed for the remainder of the school year; day cares until at least June 29th. While we’ve loved spending more time with our little guy the past five weeks, the realization that we’re not even half way through yet was like a brick to the face while getting kicked in the dick. I know I am preaching to the choir and I know many people out there have it worse than we do, but damn… …it was a morale suck to say the least. We’re actually seriously considering packing our car and making the 24+ hour drive down to Florida. The prospect of having access to a yard, swimming pool, and a grandma for a few weeks sounds enticing. At this point a thousand hang nails sounds enticing. We’re 50/50 on whether we’re actually going to do it. You’ll find out next week…;o) SOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE AT HOME NOT WEARING PANTSThe Shoulder Solution – Dr. Sarah DuvallI love the opening sales line:
Sarah’s previous course – Postpartum Corrective Exercise Specialist – is the best continuing education course I have ever taken, and my eyes bulged when I saw she had released a new course (at $100 off the regular price no less). This course is for trainers/coaches who work with moms (which is all of you). Do yourself a favor and check it out. (NOTE: link above is NOT an affiliate link). The 10,000 Swing Kettlebell Workout: Revisited – Dan JohnA timely update given the pickle we’re all in at the moment with limited access to barbells. This Home Workout Experiment Could Transform the Way You Exercise – Craig WellerThis is brilliant! Using “intermittent” activity to stay in shape. Example: placing a kettlebell somewhere in your house where you know you’ll walk past it several times a day, and when you do, performing a few reps of swings, squats, or presses. Many more potent examples in this article via the peeps at Precision Nutrition. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2020/04/stuff-to-read-while-youre-stuck-at-home-not-wearing-pants-4-24-20/
https://blog.freelancersunion.org/content/images/2020/04/FU_Blog_BeforeYouFreelance_Index.png
We’re living in really interesting (and dramatic) times. Cities are going into panic. Events are being canceled. People have to work from home. For some of us, remote work was a luxury and a perk. For others, remote work is now a requirement — maybe not something we’re actively choosing. In the next 5 years, the majority of the workforce will be independent. And 95% of people who have worked remotely in some capacity want to keep it up. Remote work is here to stay. The first time I ever worked remotely was in 2015. I was part of a team of four. None of us had worked remotely before, but we all agreed it should be part of our team culture. I was in Portland, Oregon, and the rest of the team was in New York. What ended up happening was I did 3-ish hours of work a day and tried not to get caught. I would join calls from bed, meetings from coffee shops, and send emails from long lunches. I did work; it just didn’t feel like I was working. It was pretty unproductive, and my team had to pick up my slack. When systems are not in place and people aren’t clear on what’s expected, work falls apart and distrust or resentment can form. When you’re not clear about what remote work looks like, things can go wrong. At Caveday, we’ve led tens of thousands of hours of deep work for our community in The Cave, our facilitated focus sessions, both in-person and remotely over Zoom. Two years ago, we created the Remote Cave. We were researching and learning about our diminishing attention spans and wanted to help independent and remote workers make the most of their time by creating a focused work session to do their most important work from anywhere. My cofounders and I have experienced (with some success and lots of failure) a range of what works and doesn’t work when it comes to remote work. Here are the 9 principles to make it, well, work. Principle 1: Be Accessible from AnywhereSeems obvious, but there are lots of pieces to consider. Click around a little bit and see what works for you. Some people like a lot of customization and complexity. Some people like simplicity. These should enable your work, not block it. · Share Calendars. Sharing your availability and being able to check your schedule from any computer will make staying on track and communicating availability easier. · Share Files. Remote work only works if you can access the files you need and share them with your clients. Cloud storage is easy and works just like your files on your desktop. Almost all platforms will even allow you to sync your desktop with the cloud. · Use Proper Communication Tools. You’ll want a system of quick communication. Email is fine, but searching through threads can be time-consuming, and immediate needs don’t always get met. Find the right instant messaging and reliable video chat platforms for you. · Track Projects and Tasks. Keeping track of assignments, to-dos, and workflows is helpful, and if you have clients who normally expect you to work in their office, can be important for transparency. Let them know how hard you’re working! Principle 2: Tech Should Improve, Not Impair Your WorkWe live in a world where technology is supposed to make our lives better, but it often gets in the way. We’ve put together a list of tools to block distractions, keep track of your time, and help make your systems easier here. We recommend having chat, email, file sharing, and calendar apps on your phone. But be conscious about how you’re using notifications, and see where you can turn them off completely. Microsoft did a study that showed the average focus time in the office is 40 seconds! That’s not just from other people interrupting you or ambient noise, it’s from our own distractions. We unlock our phones an average of 80 times a day and touch it over 8,000 times. Do what you can to make your phone a tool for work, rather than a distraction from work. Principle 3: Start and End Your DayThis is going to sound painfully obvious, but most people don’t do this. Start and end your day. Create some sort of mental trigger to indicate when you are “at work” and when you are “off.” If you don’t treat this like work, you are just always at home, with work constantly distracting you from your life. Morning rituals might be to get showered and dressed. Shoes make a big difference, too. We put on shoes to work, and take them off when we’re done. A simple cue like putting on shoes or going for a fake commute like a walk around the block creates space for us to transition. The same goes for ending your day. It could be as simple as spending 15 minutes reviewing your open to-do items, responding to any last urgent emails and Slacks, closing tabs, and reviewing your calendar and making tomorrow’s to-do. Fake a commute home. Pick a 10-minute podcast, walk around the block and come back. Make a personal phone call. These mental cues will help create better boundaries and ensure that work doesn’t bleed into the rest of your life. Principle 4: Boundaries Create FreedomThere are some amazing benefits to working remotely, but we can only get there if we’re being responsible. The more flexible you want to be in taking breaks and working on your own schedule, the more responsible you have to be in your habits and structure. You need clearer boundaries and stricter rules for actually working, so the rest becomes easy. · Set up your space. Find a place that feels good to work; a comfortable chair and clean desk (not a couch or bed). This area will be mentally connected with work. Every time you sit there, you’ll be working. Every time you stand up or get out, you’re done or on a break. We’re trying to trick our brain to go into “work mode” instead of conditioning ourselves that work happens all over the house. Without designating a space, you’ll feel like you’re always working. It’ll help to leave your chargers and even your computer there. Don’t be tempted to bring your laptop to the couch, bed, or bathroom (I’ve seen it). · Block off your schedule. Block time for deep work, shallow or administrative work, emails, lunch, snacks, breaks, and social time. Don’t let your focus compete with your impulses. I recommend a small kitchen timer that you can wind up for 3–4-minute breaks, Or 45-minute deep work sprints. It will keep you out of your calendar tab and will give you the physical reminder you need to stay with whatever it is you’re doing. · Put away your phone. The University of Chicago did a study in 2017 that showed that having your phone on your desk–even if it’s upside down even if it’s airplane mode– temporarily reduces your cognitive abilities. In other words, it makes you dumber. Principle 5: If You Wouldn’t Do It at Work, Don’t Do It at HomeBe present when you are working. No TV, Netflix, Instagram, or other distractions other than music. No eating at your desk. Multitasking is not a real thing. Studies continue to show that people cannot focus on more than one task at a time when they require thinking. Tech writer Linda Stone coined the term “continuous partial attention.” Psychologists use it to talk about how our tasks gets the least possible attention. When you’re “multitasking,” not only does your focus and attention deplete faster, you’re also not ever focused on what we’re doing. Principle 6: Don’t Forget You’re HumanAt Caveday, when we think about well-being, we break that down into physical, mental, and emotional health. · Listen to your body. To do your best work, you need to be present and address your body’s needs. That means having real lunches (away from your computer), healthy snacks, and drinking lots of water. Exercising a few times a week is very helpful as well. · Re-energize your mind. Your brain can only focus at its best for up to 52 minutes. Taking a break every 45-50 minutes just to stand up and walk around the room can help re-energize you. And there’s no judgment at home if you need a good 15-minute power nap. It’s way healthier than drinking an energy drink or overdoing the caffeine. Principle 7: It’s Not All About the WorkWe need social connection and to feel seen and heard by our peers, and remote work can make it really hard to connect. Technology can act as a barrier. You can’t read my tone or facial expressions or body language as I type this. Even in video chat, making direct eye contact is nearly impossible. That can be challenging to build trust and even feel connected to each other. In order to overcome these tech barriers, we all have to put in a little extra effort into finding ways to connect, share, laugh, and get to know each other better. Think of it like summer camp: theme days, colors wars, book clubs, lunch & learns, remote happy hours, etc. Be creative, have fun. Building in non-work time is re-energizing to our emotional well-being. It makes our work better. Principle 8: Change Is Ambiguous and Takes More Time Than You ThinkChange is hard. Being adaptable and resilient in the face of dramatic change is going to take not only logistical work but emotional support. We have to acknowledge that all change is both positive and negative. There will be some benefits. There will be some challenges. It will always be somewhat ambiguous. Part of your success in the next few months will be about being flexible with how you work. Your speed and pace may be different than usual. It may be faster, it may be slower. Working remotely also requires that we think differently about our output and what it means to work hard. We’re not working hard by working more hours. We work hard by delivering our work on time and by collaborating well with clients and peers. We can help. Join us in The Cave. Our remote Caves are 3.5-hour deep focus sessions on Zoom. Each one is led by a Cave Guide who divides the day into sprints to stay focused and energizing breaks to keep you connected. We’ve used the science of productivity and the latest research to design our method to include non-work social connection to recreate the serendipity and ideation that come from casual office run-ins. The Cave is engineered to overcome loneliness while maintaining focus and productivity. via Freelancers Union Blog https://blog.freelancersunion.org/2020/04/23/8-principles-for-making-remote-work-work-for-you/
https://blog.freelancersunion.org/content/images/2020/04/Image-1-Jay-Baer.png
People have fallen in love with video content. They spend 88% more time on websites with videos; 84% of consumers buy only after watching a product video; and the average time a person watches video content is expected to go up by 19% in the coming years. Video marketing is the present and future, and it has become a vital part of content strategy. Unfortunately, there is a wrong assumption that only large marketing firms can produce videos because of the high cost involved. The good news is that even freelancers working from home can create awesome video content on a budget. Here's the secret. Keep It SimpleIn the last few years, the cost of video production has come down significantly. You might already have the tools for creating high-quality videos. It doesn’t matter what device is used — what matters is the end result. If you can produce a 1080p, professional-looking video with your smart phone or GoPro, then there is no point in investing pricey video recording gadgets. If you have the budget, it might make sense for you to use the video editing services of someone more skilled that will make you look better. Think of your videos as your digital business card. It will help you get more jobs. Jay Baer, speaker, and bestselling author, shows us what can be achieved with a simple device, his iPhone. He produces and posts great-looking videos daily to educate viewers on various topics. You’ll hardly believe an iPhone produced such professional-looking videos. He relies on exceptional content produced with little effort to engage with his eager audience. The video series performs really well. Use a Compelling ScriptThe script is the fulcrum of the video; it should take the lion’s share of your time. As a freelancer, your goal is to create a video that generates maximum consumer engagement that’ll translate into click-throughs, shares, and sales. While facts serve as the foundation, it’s the emotions that the video sparks in the viewers that inspire them to take action. Put down on paper everything you want in the script, then filter and refine again and again till you end up with the essence that will strike gold. Before working on the final script, you should have with you the key points, such as brand identity, brand value, highlights of the product or service, key message(s), call to action, etc. Now you have everything to prepare a crackerjack script. Work on it yourself or hire another expert freelancer with a proven track record. Bear in mind: In a short video, every word counts and you have 10 seconds to convince the viewer to stay till the end. Showcase In-House Talent or Opt for Amateur ActorsDo you need to hire professional actors? Nah, you can be the protagonist of the video. But if you’re camera-shy, there are certain to be one or two enthusiastic characters with acting skills in your circle of friends. They can help you out, and you can help them kickstart their freelance acting careers. Keep an eye open for talent around you. Hiring professional actors will cost you thousands of dollars. If including outside talent becomes necessary; place an ad for student or amateur actors. There is a lot of acting talent waiting to be discovered. Create Animated VideosAnimated videos can be used to achieve any number of marketing objectives, including creating brand awareness, increasing social media shares, growing an email list, and more. Animation gives you the power to demonstrate any product, service, or concept in a creative, entertaining, and engaging manner. There are no limitations, except for your imagination and skill. Moreover, both businesses and consumers love animation. As a freelancer, if you want to make awesome videos for clients then be open to learning new skills. There are plenty of free and low-cost applications to create 2D and 3D animations. You can learn 2D animation using the free PowToon tool. For whiteboard-type videos, you can purchase a monthly, quarterly, or annual license for using the VideoScribe tool. You can also save money by not hiring a voice actor and doing the voiceover yourself. Put Everything Together with Video Editing ToolsFreelancers with a little cash can invest in professional video editing software such as Avid or Adobe Premiere. In the long run, your investment will pay off. Those who are looking for video editing tools to clear the current commitments have a cheaper option readily available on their computer. For Windows users, the Movie Maker and PowerPoint apps provide all the features needed to edit a video. On Mac and other iOS devices, iMovie performs similar editing functions. If you’re new to video editing, you don’t have to look beyond YouTube to master the skill. There are literally thousands of tutorials dealing with every aspect of video editing. In due time, as you gain exposure and experience, you can use the same platform to build your personal brand as a video editor. Final ThoughtsYou don’t need to have thousands of dollars to make videos that go viral. Unleash your creativity, plan well, come up with a compelling script, choose the right software, and before you know, voila, you have a video that competes in quality and content with the big players. Make it simple, make it engaging, and make it awesome. via Freelancers Union Blog https://blog.freelancersunion.org/2020/04/22/how-to-create-great-video-on-a-freelance-budget/
https://tonygentilcore.com/wp-content/uploads/2020/04/At-Home-Workout-1024x683.jpg
I’m going to be honest. I know it’s expected of me to be this beacon of inspiration and to regale everyone with a bunch of “you can do it’isms” designed to motivate the masses into doing something (anything!) to stay active during this time of malaise and sucktitude, and it’s n0t lost on me that what I am about to admit will come across as a bit uncouth given what I do for a living. But… …working out is the last thing on my mind of late. And I don’t care. What Tha What, Tony?!?!“But Tony,” some will say, “You’re a fitness professional. How dare you tell people not to workout, and to not only that… …have the audacity to insinuate that it’s okay.” Fuck it. I’m not fishing for likes or accolades on an Instagram post. I’ve seen a rash of posts and feigned bravado online that goes something like this:
– Signed, someone with no kids at home (kidding, but not really) Listen, I am not going to get into the philosophical vortex surrounding the numerous nuances this statement inevitably brings to the forefront. Context matters and I certainly understand it’s not meant to be a blanket statement meant for everyone under every circumstance. That being said, I know many people out there are pressuring themselves into thinking they have to use this time to pick up a new language, learn to play an instrument, finally beat Mike Tyson in Punch-Out, and too… …believing that they have to be working out. It’s not true, and invariably is a story you’re putting into your own head. Similar to other good friends of mine (Dean Somerset & Heather Husmer) – who are also fitness professionals and have shared the same mindset – it’s not for lack of access to equipment. My training studio is a mile from my apartment and I can mosey on over there any time I want to blast some Wu-Tang and toss some iron around. And I have.
It’s just my workouts haven’t been a priority. My mind is elsewhere:
Did I mention I’ve got a toddler at home? All of this to say:
Speaking for myself, I’ve run the gamut of feelings the past 4-5 weeks: confusion, anxiety, fear, anger, sadness, contempt, acceptance, carbs, you name it. It’s okay to feel your feelings. I’d just be reticent to say guilt should be one of them. Go at your own pace. You’ll be ready when you’re ready. And don’t pressure yourself into the illusion of productivity thinking you have to be working out (or finally writing that Anime screenplay) during this time. We all deal with stress differently. The deadlift platform or squat rack isn’t going anywhere. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2020/04/now-is-not-the-time-to-guilt-yourself-into-working-out/ |
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
Categories |