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Although it may seem like there aren't many good news stories related to taxes, here’s one that may truly benefit your freelance business. The Tax Cuts and Jobs Act (TCJA), also known as “tax reform,” ushered in some advantageous new regulations regarding depreciation deductions, which effectively lower the cost of acquiring capital assets through significant changes to the rules for bonus depreciation deductions, (IRS Code Section 179) as well as regular depreciation deductions for business property or that used in other income-producing activity. The majority of tangible goods purchased by businesses qualify for Section 179 deductions. Section 179 of the tax code allows your business to write off the entire purchase price of qualifying equipment during the current tax year as long as put into use between January 1 and December 31 of the same tax year you are claiming it. Some examples of qualifying purchases include: office equipment, computers, off-the-shelf software, office furniture, personal property used in business (your deduction is based on the percentage of time you use personal property for business), and vehicles used for business with a gross weight of 6,000 pounds or more. How these new depreciation deduction tax rules may benefit your freelance business: You can now elect to expense the cost of any section 179 property and deduct it in the year the property is placed in service. Improvements made to a business property now qualify as a deductionThe new definition of section 179 property includes improvements made to nonresidential real property after the date when the property was first placed in service, as long as it is deemed “qualified improvement property” by the IRS and is placed in service in taxable years beginning after Dec. 31, 2017. The law generally applies to any improvement to a building’s interior. There are some important exclusions including any improvements that: enlarge a building, add an escalator or elevator to it, or change structural framework of the building. Roofs, HVAC, fire protection systems, alarm systems and security systems are also excluded. You can automatically expense your computer and other office hardwareUnder the TCJA, expenses related to computers and peripheral equipment that were used in your business after 2017 (including in a home office) are no longer subject to the “more than 50 percent” qualified business use test. They are now automatically eligible for Code Sec. 179 expensing. There is an increased first-year bonus depreciation percentageThe new tax law increases the bonus depreciation percentage from 50 percent to 100 percent for qualified property acquired and placed in service after Sept. 27, 2017, and before Jan. 1, 2023. The bonus depreciation percentage for qualified property acquired before Sept. 28, 2017 and placed in service before Jan. 1, 2018, remains at 50 percent. Special rules apply for property with a longer production period and for certain aircraft. (Just in case you operate a flying school!) Qualified film, television and live theatrical productions may now be eligible for the increased first-year bonus depreciation percentageThe IRS definition of property eligible for 100 percent bonus depreciation was expanded under the new laws to include qualified film, television and live theatrical productions as types of qualified property that are eligible for 100 percent bonus depreciation. This provision applies to property acquired and placed in service after Sept. 27, 2017, if all of the following conditions are met:
Under the new law, there are certain types of property which are not eligible for bonus depreciation including any property used in a trade or business that has floor-plan financing (i.e. financing secured by motor vehicle inventory that a business sells or leases to retail customers). Additional changes to depreciation limitations on cars may affect youDepreciation deductions related to passenger vehicles are also subject to new rules under the TCJA. For vehicles in use after Dec. 31, 2017, if you don’t claim the expense as bonus depreciation, the allowable depreciation deduction amounts are:
If you claim the 100 percent bonus depreciation, the allowable depreciation deductions are:
Real estate property is also subject to new depreciation rulesSome of the highlights of these rules which may apply to freelancers: The TCJA maintains the general recovery period of 39 years for nonresidential real property and 27.5 years for residential rental property in use after Dec. 31, 2017. The IRS has also made changes to qualified leasehold improvement property, qualified restaurant property and qualified retail improvement property all of which are subject to a 15-year recovery period under the new law. Additional depreciation deductions can mean a lower tax bill for your freelance businessThe new rules under the TCJA mean that you could reduce your tax bill significantly with additional depreciation deductions, especially if you use the bonus depreciation rule where you can. Keep in mind that the new law increases the maximum deduction from $500,000 to $1 million and the phase-out threshold from $2 million to $2.5 million, too. As with most tax regulations there are some nuances to these rules, which you may want to check into with a tax professional to be sure that they are applicable to your particular situation. Jonathan Medows is a New York City based CPA who specializes in taxes and business issues for freelancers and self-employed individuals across the country. He offers a free consultation to members of Freelancer’s Union (see below) and a monthly email newsletter covering tax, accounting and business issues to freelancers on his website, www.cpaforfreelancers.com, which also features a new blog, how-to articles, and a comprehensive freelance tax guide. Jonathan is happy to provide an initial consultation to freelancers. To qualify for a free consultation you must be a member of the Freelancers Union and mention this article upon contacting him. Please note that this offer is not available Jan. 1 through April 18 and covers a general conversation about tax responsibilities of a freelancer and potential deductions. These meetings do not include review of self-prepared documents, review of self-prepared tax returns, or the review of the work of other preparers. The free meeting does not include the preparation or review of quantitative calculations of any sort. He is happy to provide such services but would need to charge an hourly rate for his time. via Freelancers Union Blog https://blog.freelancersunion.org/2018/05/23/new-tax-laws-mean-increased-depreciation-deductions-for-freelancers/
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Building a creative business that fulfills you and provides you with the lifestyle that you want and deserve takes equal parts talent, gumption, and stick-with-it-ness. Forget about waiting for the muse to visit. We have to make it happen. Every. Single. Day. So, what does making it happen actually mean? It means committing to our dreams and doing our best to overcome the obstacles that threaten to delay the results that we want. The thing about obstacles is they’re much easier to overcome when you know what they are, so here are a few oldies, but goodies, along with strategies to get past them. Obstacle #1: You don’t know how to do somethingWe all have dreams. Perhaps yours is having a phenomenally successful gallery show, becoming a best-selling author, or launching an online store. But when we see others successfully doing what we dream of, we assume they must have been born with the knowledge and skills needed to make it happen. That’s just not the case; they figured it out as they went along. And you can too. How to deal?
Obstacle #2: You can’t see how you’ll reach your goalsOur need to see the whole picture before we believe it can happen is a classic self-sabotaging strategy. We talk ourselves out of something before we even try. The sooner you release that, the sooner you can get down the work of making your idea happen. How to deal?
Obstacle #3: You fear failureThis is a totally understandable fear and one that everyone struggles with. But here’s the thing: since we don’t know how to do everything right out of the gate, some level of failure is inevitable. How to deal?
What strategies will you take action on first? Justine Clay is a speaker and business coach for creative entrepreneurs and freelancers. Through a series of clear, actionable steps, Justine will teach you how to you identify what makes you stand out from the crowd, create a marketing message that resonates with your ideal clients, and build a successful and fulfilling creative business or career. Sign up for Justine’s free guide: How to Find High-Quality Clients and Get Paid What You’re Worth and start making monumental changes in your creative business or career today. via Freelancers Union Blog https://blog.freelancersunion.org/2018/05/22/3-obstacles-that-hold-creatives-back-and-how-to-overcome-them/
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Some people get baby fever; I, occasionally, get office fever. A dear friend recently leased a 5,000-square-foot space, one floor of a multi-story building. As he was giving me a tour, my eyes bulged with excitement as I thought about all of the wonderful things that I would do if it were my space. I envisioned where our (non-existent) receptionist would sit, where we would encase all of our clients’ books, and where I would set up working spaces for our freelance writers and editors. And then, almost on cue, he told me about his monthly rent. I went from thoughts of marigold walls and laptop portals to financial fatigue. It was a reality check—a reality check that I needed about how much overhead can impact one’s bottom line. Workspaces of the futureAlthough there is prestige that comes with having a brick-and-mortar space, and some businesses require it, it is not necessary for many of us. When you factor in rent/mortgage, additional insurance, monthly utilities, wi-fi, parking, and other fees, having a traditional office can get to be very expensive. For those reasons, many of us opt to go the less traditional, yet the increasingly more popular routes of co-working or remote work. A friend and Freelancer’s Union member, Robert McGrath, will soon publish a book that takes a deep dive into co-working, What is Co-Working? I refer you to his book for a more nuanced discussion, but for now, here are some things to consider about keeping your overhead low: Do you really need an office?Because most of the work that I do is digital or virtual, it is rare that I have to physically meet with people. For those of us who find that we are in front of a computer more than we are sitting in front of a stationary desk, taking on the overhead of a designated office space is probably not worth it. Instead, places like Starbucks, coffee houses, public libraries, or even restaurants may be much cheaper, or free, alternatives. Unfortunately, Starbucks was in the news for an incident of blatant racism that occurred at one of its Philly locations. After the incident, I thought about how, over the years, I have used Starbucks to meet clients and potential clients. The ambiance is great, the seating is comfortable, there is often convenient parking and free wi-fi. I am not a coffee drinker, so I make a point of buying a bottle of water. The $2.99 that I pay for the water pales in comparison to what I would pay to either lease or rent something similar. The variables of the nomadic officeConversely, the disadvantage of using places like a Starbucks, or an independently owned coffee shop, is that there are many variables that you cannot control, including the noise level, the physical capacity, and the level of privacy that you will be afforded. If these things are dealbreakers or interfere with your ability to perform your services, then you may need your own designated space. If so, consider a co-working facility or renting a singular office or desk as opposed to renting an entire office suite or an office building. When seeking out spaces, be realistic about what you can afford. Look at your last year’s earnings and your projections for the current year and the next year. If anything changes in your forecast, will you still have enough money to cover your monthly expenses? Most traditional office spaces will make you sign a six-month to year-long lease. Because your personal credit history may be used during the application process, you definitely don’t want to take on more than you can afford. This leads to the next question that I want you to consider. . . Will a virtual presence be just as effective?My first webinar was awkward. In my previous professional lives, I’d grown accustomed to sitting around a large conference table or in mid-sized auditoriums. I could literally see, feel, and touch my colleagues if I so desired. So, shifting to virtual sessions took some getting used to. Initially, I had difficulty figuring out simple things like how to mute attendees or how to ensure that the volume was appropriate. I even had a meeting where someone was upside down. Honestly, going from in-person meetings to shared screens and computer cameras may be an adjustment, but it is worth it, especially if you are trying to keep your overhead low. There are several platforms that you can use. I strongly advice that you research which one is the best fit for you. My favorite, because of ease of use, is Zoom. For less than $20.00 a month, I can stay connected to my freelance contractors, most of whom do not live in my city. I can also meet with clients at times that are convenient for them—this is particularly advantageous if your clients live in different time zones. Most importantly, having the capacity to engage with clients virtually gives you an additional option for how you deliver your services. This may not work for all freelancers, but if it fits within the scope of your work, definitely give it a try! The bottom lineIf you really want to increase your cash flow and your profit margins, pay particular attention to where and how you are spending your money. Re-occurring costs tend to be the costliest because they add up over a sustained period of time. To determine if an overhead cost is worth it, conduct a cost-benefit analysis. This can be as simple as stepping back and asking: Do I really need to do this? Your answer to this question can be the starting point for keeping your overhead low and your profit margins higher. via Freelancers Union Blog https://blog.freelancersunion.org/2018/05/21/keeping-your-overhead-low-and-your-profit-margin-high/
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Raise your hand if you watched The Royal Wedding this weekend. *raises hand* But I only tuned in because Julian was up so early Saturday morning and there was nothing else to watch. Yeah, yeah….that’s it. Anyway, I’ve got an excellent guest post for you today from Florida based trainer William Richards covering a topic pretty much everyone can get on board with….. …..low back pain and how to choose or modify the best bang-for-your-buck exercises to help nip it in the bud. 4 Exercises to Strengthen Your Core and How to Program Them For Back PainWhen it comes to core training and sensitive lower backs I have been through the gauntlet. I have experimented on myself and have worked with so many frustrated clients who want to train their core but always seem to re-injure their backs or stay on what I call their own pain cycle. They go to the gym with minor inflammation thinking a good workout is what they need. They knock out what they think is a “safe” workout and spend the last 20-30 minutes hitting some hanging leg raises, decline sit-ups and maybe even some weighted jumping ball slams (because they heard a stronger core will beat their back pain). The intention behind this workout was good and hopeful but they go home and slowly start to experience this gradual increase in pain and tightness in their lower back. Fast forward 24 hours and mornings feel like you have a tree branch wedged between two vertebrae. Forget bending over to tie your shoes let alone put pants on. You feel 80 years old until the Extra Strength Tylenol and Ibuprofen concoction kicks in and you get a small glimpse of what it feels like to be pain-free and healthy. For most this is the only sense of relief they will ever experience. We all know lower back pain can be complex. There could be a lot of different factors at play here but one of the key topics I want to shed light on is the core training approach. How Should I Approach Core Training With Lower Back Pain?In my experience with coaching corrective core training for sensitive backs, there are three key points I find myself covering over and over again. (1) Safe modified approaches to “modern” exercises that have the sensitive back in mind.When you here modification you immediately think “an easier version of what your showing me.” Which is true in most cases, but when dealing with a sensitive back your not looking for “easy” you’re looking for a certain pain threshold that the individual/you can control. This threshold is extremely important to coaching sensitive backs because that very threshold can put someone on the couch for a week popping pain meds or training and moving towards freedom and a faster recovery. So when picking and executing your core exercises think more about how the variation is affecting the way your lower back feels in the moment AND 24 hours after doing it. Nothing you should be doing will consists of training through pain. Often times any irritation or discomfort from an exercise will kick in the next day once all the feel good chemicals have worn off. (2) The correct coaching through these modifications to safely progress to the level of difficulty that is safe for you.Once you have dialed in on your own safe threshold it’s time to start modifying the exercise to fit your needs. There are tons of ways to do this so I will highlight a few of my top cues here. If you’re experiencing pain: -1- Check the position of your pelvis. Is it neutral? Especially with exercises like the ones you will see below it’s paramount that you take unwanted stress OFF the lumbar spine. Some of this stress is commonly caused by an overextended or flexed lumbar spine. If you’re experiencing pain, simply being overextended or over flexed will only get worse when you add compression or a form of challenge to the position. Note From TG: Here’s a great way to teach/cue people how to (safely) move their spine into flexion and extension IN CONTROL. Sometimes back pain is the result of being “stuck” in an over extended or flexed position. Allowing people “access” to range of motion can be a game changer. [embedded content] -2- Bring the loads or limbs closer to your body. Wait, what? Try this out: If you have back pain, take a 10 lb plate and hold it straight out in front with your arms stretched out. How does that feel on your lower back? Now bring the weight closer to your chest. Did that bring relief? The majority of instability issues will produce pain with the outstretched arm. The closer the load or limbs are to your body the less your body (in this case your lumbar spine) has to work to keep you upright. You can apply this cue to exercises such as the plank (side and front) or a Pallof press. The more fully weight bearing you are with the plank the more stress it will put on the irritated lower back. The same goes for the Pallof Press. [embedded content] The further outstretched your arms are the more demand it will place on the lower back. The more sensitive the lower back the more pronounced this will be. (3) A Mindset ChangeWhen training your core for back pain relief you have to adopt this way of thinking. It’s not about the exercise you’re doing but the position of your painful points when doing the exercise. I did a quick 1-minute explanation of what I mean below: Where Should I Start With Core Training?Now that we have covered how you should be approaching core training, let’s get into applying what we learned. Below I want to show you four of my favorite exercises to use and modify for various levels of clients. Let’s dive in. 1. Banded Quarter Crunch[embedded content] One of the biggest reasons I love this exercise so much is because of the full upper body muscle recruitment it requires. Sometimes as new lifters or even those who are more seasoned we forget that bracing the trunk and engaging our body with a certain movement requires a lot of interaction between joints and muscle fibers. To save on energy we subconsciously do the bare minimum to get the exercise done. This is where weak links in our chain are created. When doing these banded crunches I want you to think about bringing your arms down and out and engaging your lats before you begin moving anything. When in position be sure your spine is neutral, shoulder blades are tucked down and back and your chin is pulled in towards your neck. When you go for lift-off, the goal is to move everything together and using the trunk as your primary mover while everything else upstream stays rigid and stiff. One way I like to cue this exercise so that the person isn’t trying to do too much of a sit up is to think about pushing your for-head up towards the ceiling. This will actually make the exercise seem a bit harder and trigger an even more intense muscle fiber recruitment. You can get creative with this when it comes to the sets and reps scheme. You can do just reps or holds for a number of breath cycles. One rep would be a lift-off followed by a full cycle of breathing (inhale and exhale). For holds, after lift off, you can cycle 3-4 breaths before returning to the starting position. 2. Banded ISO-Deadbug[embedded content] The dead bug can be a major let down for someone with a sensitive back. Most articles you find on the internet for lower back pain and core training you will find the dead bug. Unfortunately, those who take the dead bug at face value and don’t know how to tailor it to fit them are the ones who quit on the exercise before any benefit is seen. In this video, I show you four variations that you can work from easy to more difficult with this exercise. We are going to use a similar band like the exercise above to help with upper body engagement. 3. Banded Sit Backs With ISO Hold[embedded content] One thing I am a huge fan of other than hole-in-the-wall (probably should get shut down) Mexican restaurants are exercises that are designed or coached not only to make the individual stronger but to teach and groove healthy movement patterns. One of these movements I see butchered is the hip hinge. We do tons of exercises that include the hip hinge but with every rep and set we are putting ourselves in more danger than anything else. It’s hard to find an extra 30 minutes a day to practice proper bracing, coordination or healthy movement patterns separately. Which is why I will always work them into my workout like you see in this video. Key points to remember with this exercise. The most import thing is what I said HERE I care more about the integrity of your body position then I do how many sets reps or weight you can do. You have to earn those gradual increments. You want to stay within your pain threshold. No pushing through the pain to get a better burn. Leave that to the people who enjoy soaking in salt baths every night and are popping muscle relaxers and Percocet just to sleep at night. 4. Banded Birddog[embedded content] This is another one of those exercises that can lead to frustration and more pain if not taken in small increments depending on how sensitive your back is to this type of movement. I didn’t respect this exercise when I first introduced it into my personal rehab program. Instead, I just did what it LOOKED like I should be doing and went from there. I want to help break this habit of the copycat approach. The more you know WHY you’re doing the variation of the exercise the better you will understand what you’re doing. When doing this exercise, I want you to focus on the different modifications that are available with this move. We talked earlier about your specific pain threshold. These modifications should help keep in the safe zone. Key things to remember: Don’t rush the exercise. Start by breaking it down into segments and make sure there are no gaps or missing factors that are causing your pain. You can attach the band to both the wrist or ankle to add difficulty to that individual limb either in the full Bird Dog or broken segments. I Know What You’re Probably ThinkingWell, what exercise should I start with or which one is best for _________. Don’t fall into this trap. Remember, It’s not about what exercise you’re doing that will unlock your potential for long-term relief. It’s how you approach the exercise that you’re using. Focus on the position of your body BEFORE you even start the exercise then use the exercise to challenge that healthy position. If you apply this to every core exercise, or any exercise for that matter, your ability to train towards lasting relief will significantly improve. About the AuthorAfter rupturing my L5-S1 disk over 7 years ago I was told that surgery and pain meds were my only option for a “pain-free” life. I made a choice as a fitness professional to relentlessly pursue the truth to whether or not exercise could truly be the secret to getting relief. After 10+ years coaching in the fitness industry I now focus the majority of my time teaching people how to pursue their own drug and surgery free path to back pain relief. Aside from coaching you can find me on the Gulf Coast of Florida, surf fishing with my two kids and wife or eating my weight in Mexican food. For more info on me and what we have going on you can check out my website HERE. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2018/05/4-exercises-strengthen-core-program-lower-back-pain/
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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. Here’s what I’m usually not doing on a Saturday night: Sitting in a car for 90 minutes in a rundown section of an unfamiliar city, across the street from a seedy-looking bar. But that’s precisely what my wife Linda and I were up to this past weekend. Here’s how it happened… Over the past few years, my 16-year-old son, Jon, has learned to sing and play the guitar. He’s done a lot of high school-related shows, but in recent months, and as a way to gain more experience, he’s been doing his best to expand to other venues. And so a few weeks ago, after doing some online research and exchanging e-mails with the owner of a place in nearby Worcester, Massachusetts, Jon managed to get himself booked as the warm-up act for a heavy metal band called “Aftermath.” (I suggested to Jon that maybe he could introduce himself that night as the band, “Math,” making the main act’s name the punch line to his own performance. He said that was dumb.) Anyway, when Saturday night rolled around, and since I’d never actually seen Jon perform in public, Linda and I decided to go along and cheer him on. An unexpected settingAll was going well … until we pulled up outside and got a look at the bar. Yikes. If the Cheers bar is the place “where everybody knows your name,” this establishment looked like the place where everybody steals your car. But we were already there. So Jon grabbed his guitar, got out of the car and walked towards the front door, past a bunch of people hanging out along the sidewalk. Linda and I, meanwhile, stayed in the car, painfully aware that as a musician arriving at a gig, the only thing less cool than having your parents drop you off in a minivan, is for them to actually walk you in the door. An hour and a half after they told Jon he would be playing (I don’t know why I assumed that rundown and seedy would somehow correlate with punctual), Jon texted us that he was ready to start. We said a final farewell to our hubcaps, locked the doors, paid the five dollar cover charge and walked in. The surprise payoffBig surprise. It was bigger and nicer inside than we expected. A couple of pool tables, a few couches, a wide dance floor with lights, and a huge bar that wrapped around an entire wall. The people inside were even nicer. There were only about 25 yet at 10 p.m., but they cheered and clapped each time Jon finished a song. The older man next to me at the bar introduced himself (Samuel) and told us the history of the building. When Jon was done and it was time to settle up and leave, the bartender/owner, realizing we were Jon’s parents, gave us our drinks for free, “Since you guys had to drive all this way.” From risk to reward–in life and businessHere’s the thing. If you had given me even half a chance to call the entire thing off while we were waiting outside in the car, I would have. But Jon had promised he’d play. And we’d already driven 40 minutes to get there. And it was too late to do anything else that night. So we went ahead with it. I can’t tell you how glad I am that we didn’t figure out a way to leave and go safely back home. Because if we had, we would have missed one of the most unusual, enjoyable, fun evenings I can remember. Running your own business is a lot like that. It’s scary. It’s filled with people you don’t know and situations you’ve never encountered. And there are plenty of days–I’ve lost count at this point–where you think maybe you should just turn around and run back to the perceived safety of a job. Don’t do it. Don't let your fear stop youFirst, because it’s a lot less safe over there than it seems … and a lot less dangerous over here than it feels. It’s less predictable out on your own, but no more risky. Second, because everyone’s scared (even the people who appear to be successful), not just you. Some people are just better at hiding it. Try not to let that stop you. And finally, because just by being over here, just by trying to figure out what you were meant to do and doing it, you’re already successful. Any regrets you ultimately have aren’t going to be about failure; they’re going to be about having been too afraid to give it a go. Here’s the bottom line. I hate to think how ready I was to leave the other night, and how I could have missed the experience of walking into that bar, meeting all those people, and watching Jon play his music. I just hope I remember that the next time I have “one of those days.” I hope you do too. Michael Katz is Founder and Chief Penguin of Blue Penguin Development. He specializes helping professional service providers position themselves as Likeable Experts. Sign up for his free newsletter, The Likeable Expert Gazette, here. via Freelancers Union Blog https://blog.freelancersunion.org/2018/05/18/running-from-safety/
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My wife is currently in Florida enjoying her first “mommy-free” weekend since Julian was born. It’s a well-deserved getaway and I am so happy for her. For our part Julian and I are having a blast too. We toured the Asbestos Factory yesterday and we spent all morning this morning running around with scissors. Man, we’re exhausted. 15 month olds can have caffeine, right? Lets get to this week’s stuff to read. BUT FIRST…CHECK THIS STUFF OUT1. Even More Complete Shoulder & Hip Blueprint – Dates/Locations AnnouncedDean Somerset and I are currently in the throes of drumming up new content for our staple workshop series. We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA, Hoth – and even turned it into a popular digital product HERE so everyone can enjoy it. We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Edmonton, Australia, and Singapore in 2019. If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself. Go HERE to register in the announced cities. 2. Strong Body-Strong Mind – Bonn, GermanyMy wife and I will be in Bonn, Germany on Saturday, June 30 to put on our 1-day Strong Body-Strong Mind Workshop. I’ll be speaking to assessment, coaching up common strength exercises (squats, deadlifts), and how to better “match” your programs to your client’s abilities and goals. Lisa will be discussing how to better manage client expectations, motivation, and how to adopt better mindset strategies for success. And then we’ll have a beer….;o) For more details (including itinerary and registration) go HERE. 3. 2-Day London Workshop^^^ It’s so good we didn’t even feel the need to come up with a witty title for it. After my workshop in Germany I head over to London to take part in a 2-day event (the weekend of July 7th) with my friend and colleague (and handsomest man alive) Luke Worthington. We’ll be taking a deep dive into assessment, PRI, program design, and coaching up common strength movements such as squats, deadlifts, and shoulder friendly light saber tactics. What’s more, the event will be taking place at the brand spankin new Third Space location in the city (HERE). This event is breaking the place in before it actually opens to the public. If you’re a personal trainer, coach, or just someone who likes to nerd out on scapular upward rotation, Zones of Apposition, and/or how to deadlift a castle you won’t want to miss this. A few spots are still available…..go HERE for more info. STUFF TO READ WHILE YOU’RE PRETENDING TO WORKComplete Youth Training – Mike BoyleThere are a lot of myths and fallacies when it comes to training youth athletes. Renowned strength coach Mike Boyle provides one of the most thorough resources I have ever come across on the topic. If you’re a coach or trainer who works with youth athletes this is a must have. If you’re a parent who thinks your kid is the next Serena Williams or Tom Brady this is a must have. The initial sale of $50 off regular price ends TODAY (5/18). Go HERE. When Should You Use a Weightlifting Belt? – Tina TangThis is a question I get asked often, and now I have another excellent article I can point people towards. What Happens When You Scratch Your Fitness Plan? – Michael EasterI enjoy Michael’s writing. Social Media Shenanigans
Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2018/05/stuff-read-youre-pretending-work-5-18-18/
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Front squats are like kittens. You need more of them in your life. Now, before people reach for their pitch forks, call their local IPF director to blacklist me, or, I don’t know, start hyperventilating into their squat suit (<– I couldn’t think of anything witty to write there), let me be clear: this is not an attempt or diatribe to dissuade anyone from back squatting. I like back squats. Back squats are awesome. I still have my clients back squat (and perform the exercise myself, even though the video below is of me using a Safety Squat Bar). So, deep breaths. Relax. This is a back squat “safe space.” However, You Should Be Doing More Front SquatsThe irony here is that I used to hate front squats. Almost as much as I hated Jillian Michaels’ kettlebell swing tutorials. I was never good at them, and to mirror what many other people would say…front squats, well, they never felt great either. On a scale of 1 to 10 (1 being a tickle fight with Gizmo from Gremlins and 10 being feeling like you’re getting choked out by Chuck Liddell) front squats were around an 8 for me. Whenever I did them they always felt, well, unpleasant. They didn’t hurt or cause physical pain or anything. They just, you know, sucked a bunch of donkey balls whenever I did them. So I didn’t. Then I had an epiphany of sorts:
Cliff Notes Version of What Happened: I made a concerted effort to prioritize front squats in my training. I started getting better at them. They sucked a little less. Some good things happened. 1. I Hit a 300 lb Front Squat. Not Too Shabby.2. Fast Forward a Few More Months…I Finally Hit a 600 lb Deadlift[embedded content] But, Tony, Why Should I Front Squat? It’s Not All About You. Gosh.1. They’ll Likely Feel BetterAgain, I want to remind anyone who’s contemplating throwing their face into their keyboard at the mere hint of me suggesting people not back squat…. …….that’s not what I’m saying. We’re on the same team. However, there’s likely a fair number of you reading who have had a rocky time with back squats. Or maybe you have a client who’s lived through a maelstrom of on-again/off-again relationships with them? Front and back squats are more similar than they are different – both require massive amounts of strength/stability in the hips and core, as well as requisite “access” to hip flexion, knee extension, and ankle dorsiflexion – so I really see little need to get all territorial about which one is better. In the end, as far as which is better, it depends. Unless you’re a competitive powerlifter (or just solely interested in lifting as much weight as possible), no one has to back squat. It’s my own opinion, though, that for most people, most of the time, given most goals (and taking into account the cost-benefit of exercise selection) front squats will likely be a better fit. [embedded content] For those reading who respect anecdotal examples but are more keen on evidence-based data I’d point you towards the renowned Gullet, et al study – A Biomechanical Comparison of Back and Front Squats in Healthy Training Individuals – which compared EMG activity between the two variations. Are they dramatically different? Nope. This study compared 70% of 1-rep max of the back squat to 70% of 1-rep max of the front squat and showed that EMG activity on the quadriceps, hamstrings, erectors, even the eye lids were overall the same. Mechanically most people can back squat more so 70% of back squat was heavier than 70% of their front squat. However, as Dr. Mitch Babcock pointed out in a recent video of his I watched:
Some trainees may think their world is going to end and that they’ll lose strength in their back squat, but hopefully you can see the value in leveraging the above information. We can still elicit a high training effect on the legs with front squats. 2. Front Squat = Deeper SquatThere’s a massive caveat here. A deep squat isn’t always better nor is it something that should be the end-goal of every individual. Please read THIS post for a little more detail on the topic. That being said, because of the bar placement (anterior on the shoulders) and because one is able to maintain a more upright torso during its execution, most people will be able to achieve a much deeper depth with a front squat. Photo Credit: www.Catalystathletics.com Why is this good? 1. The internet trolls won’t judge you as much. 2. A deeper squat = more glute max recruitment. I like to use this tidbit of info with many of my female clients who are a little more badonkadonk obsessed than their male counterparts. Thanks in no small part to Bret Contreras and his popularization of the hip thrust, many women (guys too) have been placing more of an emphasis on their derriere in recent years. Results have been fantastic. That being said, there has been a trend of late I’ve been noticing where many women perform only hip thrust (as well as a cornucopia of band exercises) to target their glutes. [My good friend Lee Boyce noticed this trend too and wrote about it HERE.] If you want glutes perform your hip thrusts. But you still need to build them with some good ol’ fashioned strength training. Front squats can help immensely in this department. 3. Better PostureI saved the boring one for last. If I started with posture this would have happened: This will be short. Front squats nudge people into more thoracic extension which is going to be a game changer in terms of helping to improve posture. Photo Credit: Stack.com As you descend closer to the ground you have to “fight” to keep from folding over. In some ways the exercise itself is self-coaching. If you don’t maintain t-spine extension the barbell rolls off your shoulders. And a baby seal dies. You are such an asshole. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2018/05/3-reasons-need-front-squats-life/
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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. Okay, I confess I have responded to about four RFPs in my design career. The last and most recent was the one that finally nailed it home that responding to a RFP is just not worth it. The RFP siren songBut I get it. RFPs are SO seductive. You read over the request and who it’s coming from and your heart is wildly beating with excitement. “This is my niche, my sweet spot, this is my ideal client and could be my new next best client. What they’re asking for is right up my alley. I have a perfect set of work samples and case studies to win them over—hands down!” So you study the RFP with care. You follow and answer everything to the letter that the RFP is asking for. You write compelling reasons why you are the one for them and how you can address their problems. You select the best relevant project examples that illustrate your talents and solutions to client issues. Your edit, you proof. You proof again. You send your proposal to a trusted colleague to proof and give you feedback. Sixteen pages and 22 hours of work later, you christen your completed proposal and send it off in an email full of professional enthusiasm just hours before the specified deadline. The waiting gameThen you wait. And wait. You don’t want to come off as pesky or too eager, but after a week and a half you inquire about your proposal. Silence. More time goes by. You email again. Nothing. Finally you call and can only leave a voice mail message to the contact person attached to the RFP. Crickets. A few days later, you email to ask would they be open to a short proposal debrief for two reasons: to find out who won the business and why, but also find out why yours did not make the cut so you can do better next time. No response back. Right. This is pretty much the typical life cycle of a RFP a lot of creatives experience. Why this is terrible for your business
Something to keep in mind: Large agencies devote staff to responding to RFPs on a regular basis. Because they have the personnel to manage RFPs, they can churn them out easier and more readily than smaller design firms. There it becomes a numbers game and one the larger agencies can afford to play. Why this is terrible for the organization sending out RFPs
A much better strategyInstead of sending out a RFPs, consult with colleagues. Ask friends who would they recommend for your project. Do some research for creatives who work with clients similar to your organization. Open yourself up to having meetings and conversations. Don’t let price dictate your choice, rather focus on the value a creative professional can bring to the table. Find out the “why” designers do what they do. You’ll discover that most creative professionals have a wealth of insight, industry smarts, passion, and helpful resources up the wazoo. The time involved with this better strategy is well worth it. You’ll be able to make the best choice for your project and you’ll likely win a true and loyal advocate for your organization. Try getting that with an RFP. Kristin is a seasoned art director, a well-rounded resourceful graphic designer, and emerging visual artist. She’s been running a design studio called Grand Ciel Design since 1996 and works primarily with Educational and Environmental sector clients. via Freelancers Union Blog https://blog.freelancersunion.org/2018/05/17/why-requests-for-proposals-are-bad-for-your-business/
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FreshBooks is bringing their popular #IMakeaLiving event to New York City, and Freelancers Union’s Executive Director Caitlin Pearce will be joining the panel. The #IMakeaLiving events bring together an eclectic group of entrepreneurs for a lively conversation on issues faced by freelancers and small business owners. You’ll have an opportunity to network with fellow freelancers, and free food and drinks will be served. Join us at on Wednesday, May 23 at 6:00pm ET at Caroline’s on Broadway! The other speakers include Peter Shankman, the founder of ShankMinds: Breakthrough, Erin Bagwell, a filmmaker and feminist blogger, Steph Hoff, the creative director of Moose Knuckles Canada, and moderator Bob Knorpp, the executive producer of The BeanCast Marketing Podcast. Hope to see you there! via Freelancers Union Blog https://blog.freelancersunion.org/2018/05/17/join-caitlin-pearce-at-a-special-event-in-nyc/
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“One day, computers will grade papers.” I thought about the subtle nuances of grading papers—the subjectivity that most English professors and teachers won’t admit exists—and I pushed back, “No way! A computer can’t get into the crevices of a student’s mind.” Human touch requiredFor years, I thought that there were just certain things that required a human’s touch, common sense, and adaptability. A computer fully grasping the written words and ideas of another person just seemed too 1984ish for me. Yet, there was a demand, especially for grading the essays that often accompany the high-stakes testing that we see with K-12 assessments and college entrance exams. As publishing companies and school districts looked for more effective ways to cut costs—human graders can be expensive and timely—engineers created AI (Artificial Intelligence) that could aid in, if not completely, grade students’ written texts. That same technology is now offered to educators. So, I was wrong. In fact, I also did not foresee a phone that could call my mom or a home system that could order takeout just with the prompting of my voice. My point: Technology has changed how we live, how we communicate, and even how we work. And this leads to a question about the role of technology and AI, in particular, in the future job economy: How will new advancements in technology affect the job market? What is AI?In its simplest terms, Artificial Intelligence (AI) can be defined as a type of intelligence that is driven by the use of technology, machines and/or computers. In popular culture movies like HER, AI and IRobot have given AI a bad name, but AI is often used to improve and enhance our quality of life and in the field of medicine and science, AI is often used to save lives. With ingenuity and innovation as the cornerstones of change, we must expect technology to become a more intricate part of our work lives. AI and the traditional “workplace”I grew up in Detroit, or Motown as we like to call it. For my peers who opted not to go the college route, a position on the assembly line at any of the plants was a solid, middle-class job. Working for the Big 3 (GM, Ford, Chrysler) meant stable work, great pay, and the benefits of a union. It also meant that there would be a steady demand for laborers and skilled tradespeople. As technology shifted, so too did the types of jobs that were available. Automation and the use of robotics changed how cars were assembled. Production time was shortened and throughput rates increased. Profit and profit-sharing for unionized, hourly workers also increased. Many of my friends in the automotive industry have shared with me that the key to their job security isn’t competing with technology, but it is learning how to leverage technology more effectively to accomplish an end goal. And this cross-pollinates with gig economy jobs. Why we shouldn’t be afraidWhether you are a freelancer, small business owner, or self-employed, there are many things that we all can do to prepare for a more technologically advanced job market. Job markets, like cultural trends and even history, tend to be cyclical. As Frida Polli points out in her recent piece for Forbes, “In the last few decades, 30 million new jobs were created. They were not created by big enterprise nor by mom-and-pop shops; they were created by high-growth new ventures. Look at the list of highest market cap companies today–only 12% of the companies that existed in 1955 remain today.” Even as jobs change over the years, there are certain things that AI cannot do and that revolves around uniquely human traits that make us, well, human. Polly writes: “Creativity. Empathy. Compassion. These are uniquely human traits that no AI guru is claiming are going to be automatable anytime soon." What we can do to prepare for the futureFirst, we have to understand that technology is not a nemesis. For example, I cringed when e-readers were developed. I refused to use them. Then the campus that I taught on made a major shift and almost all of our students started using e-readers. As much as I prefer to read a physical book, I had to adjust. Thankfully, e-readers did not lead to the death of bookshelves, libraries or even bookstores. Second, if technology is changing the nature of how we do business, then we must become familiar with that technology and we must become comfortable with using it. The reality is, it is not going anywhere and it can actually add value to our services. I am old enough to remember using floppy disks and having to constantly save my work. I also remember the pre-email and pre-social media days. Now, I use these things to promote my services and stay connected to clients. Forward thinking is keyAs much as some people, and leaders, might want to frighten us into thinking that computers and robots are taking our jobs away from us, we need to rethink this rhetoric. In a world that wants to make everything an either/or dichotomy, we need to think both/and. Both human capital and technology can and do bring value to the job market. Considering the fact that most of our phones are now mini-computers, most of us understand how quickly technology changes. The key is being willing to change with it. There is no need to panic, but there is a need to be prepared. via Freelancers Union Blog https://blog.freelancersunion.org/2018/05/16/ai-and-the-job-market-why-we-shouldnt-be-afraid/ |
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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