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Summer is, by far, one of my favorite seasons. Many of us spend more time outdoors, interacting more with family, and taking in the rays. It is also a time when many of us find ourselves surrounded by little people, primarily our children. Yes, summer is often a season filled with plans, vacations, activities and often, a house full of people. For those of us who may leave the house to work or who don’t have school-age children, this might sound like a good problem to have. However, for those freelancers who find themselves working from home, the added responsibility of spending an extra six to eight hours per day with children can prove to be an interesting exercise in life/work balance. I have a few friends who go through this every summer and I must say that I am amazed at the creative ways that they maintain a balance. Being present for their families, maintaining their work schedules, and adhering to their productivity goals are just a few of their superpowers. Although, I am an outsider looking in, here are a few things that they do in the midst of a full house. Maintain child-friendly schedulesCompared to when I was a child, there are so many more structured activities that parents can take advantage of during the summer. From summer day camps and kiddie college, to aquatic centers and cul-de sac play dates, it is important that children stay active and engaged. Even though they may spend more time per day at home, this does not mean that they will spend 24/7 at home with you. The key is coordinating schedules, especially if there are multiple children. You don’t want to spend valuable freelance hours carpooling if you can avoid it. You may have to lean on other parents whom you trust and create a schedule where you alternate who is picking up the kids on which days. If you end up with a Tuesday/Thursday schedule, you can create a freelancing schedule that provides you with greater flexibility on those days. Establish and reinforce boundariesI admit that this one may be easier said than done. My newest nephew (13 months) lives with us and it is very tempting to join in when I hear “Baby Shark” playing softly in the background, but I have to resist the urge. I also have to recognize that at his age, he doesn’t fully understand the concept of freelancing. When he sees me, naturally, he thinks that I should be available (to play with him). Depending on the age of your children, you can explain what you do. You can also create a policy that if your home office door is closed then Mommy, Daddy, Auntie, Uncle, Grandma, Grandpa is working. My older nephew understands that I can be at work even though I am, physically, at home. The key to children and boundaries is being clear that when you are working, you may not be available, especially depending on the capacity of your at-home freelance work. Integrate your children into what you doThis last suggestion will only apply to some freelancers and will not be at all feasible for others. The summer time is a great time to literally show children what you do and how you do it. During the school year, children may only have a peripheral or surface understanding of what you do. If it is doable (and ok with your clients), you may want to share how you work. This will also go a long way in helping to reinforce the second suggestion. Children are pretty astute. When they see all of the moving pieces, it gives them greater clarity about what you do when you say that you are busy. More than anything, a busy house does not mean that you have to become less productive or that your freelance work has to take a backseat to your family. Find a balance that works for you. Children are only children for so long, so enjoy them and also embrace all that comes along with freelancing during the summer. Happy summer! via Freelancers Union Blog https://blog.freelancersunion.org/2019/06/28/schools-out-for-summer-how-to-work-in-a-full-house/
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BUT FIRST…CHECK THIS STUFF OUT1. (Even More) Complete Shoulder & Hip Blueprint Workshop – Sydney & MelbourneThese events are going down in TWO weeks. If you live in Australia and you like to geek out about deadlifts, scapular upward rotation, and/or Jason Bourne then you might consider coming to hang out with us. Sydney, Australia: July 13-14th at Clean Shred. Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<— Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis). Find out more details HERE. 2. Strong Body-Strong Mind Workshop – Chicago, IL (w/ Dr. Lisa Lewis)This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented it in Boston, London, Toronto, Bonn (Germany), and Austin, TX. This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out…. …their clients! Click THIS link for more details on topics covered as well as date/cost/location. 3. All About Fitness Podcast w/ Pete McCallThis was my second appearance on Pete’s show and this time around we discussed things like:
You can check it out HERE. For the non-Apple snobs out there you can also listen in here: SOCIAL MEDIA SHENANIGANSWait for it, wait for it….
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKThe Case for Diet Soda: It Gets a Bad Rap, But the Research Tells a Different Story – Tamar HaspelOf all the things people get all up in arms about when it comes to nutrition, it’s always perplexed me that DIET FUCKING SODA ranks as one of the highest. The Kettlebell Swing: Timing Matters – “Wait For It! – Artemis ScantalidesListen to Artemis. She knows a thing or two about the swing…;o) Functional Strength Coach 7 – Mike BoyleTODAY (6/28) is your LAST day to take advantage of the Early Bird rate for Mike Boyle’s latest resource. It’s a fair assertion that no one has been more influential to more coaches in this industry than Mike. You’re doing yourself a disservice if you’re a coach/personal trainer and NOT taking the time to learn from him. Save 40% off the regular price HERE. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/06/stuff-to-read-while-youre-pretending-to-work-6-28-19/
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This week my friend and All-Star coach, Meghan Callaway, released her latest product The Ultimate Landmine Program. I’ve been a fan of the Landmine going all the way back to the early years of Cressey Sports Performance when we started to implement it into our clients’ and athletes’ programs. Now, I’m not going to sit here and say the Landmine is the end-all-be-all panacea of fitness and performance. I like it and use it (often), but it’s not like it’s going to cut your 40 time by 0.7 seconds, add 50 lbs. to your deadlift in a week, make it so that your pecs can cut diamonds, or give you the power of invisibility. Having said that, there are many reasons why I dig it. Here’s a few… Landmine Training and Why I Think It’s the Shit (Sorry, Non-PG Title Goes Here)1. User FriendlinessI remember having a conversation with my friend Ben Bruno a few months after he left Boston to start training people out west in LA. I often say that people in Boston, and in the east coast in general, tend to be a bit grittier. We live in miserable weather 50% of the year, we tend to swear like sailors more often, the weather sucks balls, and too, from a training standpoint, east coast peeps tend to be a bit more “strength” oriented. Now, this isn’t to say that people on the west coast aren’t strong or are adverse to getting strong. Rather, it’s just to say that when you live in 75-80 degree weather year round you tend to be more concerned with your sustaining a six-pack than a 2-3x bodyweight deadlift. Ben, to his credit, after having coached at Mike Boyle Strength & Conditioning for several years, wanted to take his strength oriented mindset to LA, but he soon learned that that wasn’t going to fly and that he’d need to re-frame or pivot his approach in order to succeed his new environment. He’d ask clients to deadlift, lunge, or squat a (regular) barbell and they’d look at him as he’d just said The Godfather III was the best of the Godfathers. The fuck outta here. However, Ben soon realized that all he had to do was take the barbell and slide it into a Landmine apparatus and his clients would be like “weeeeeeeeeeeeeee, this is fun.” Set up a barbell in a squat rack for someone to squat? = Nope. Set up a barbell in a Landmine for someone to squat? = SHUT UP AND TAKE MY MONEY. And that’s totally fine. If the Landmine makes something a little less intimidating and more accessible to the user and it gets him or her more excited to train, then I see no reason why we wouldn’t want to lean into that. As my friend Kevin Mullins stated recently, “exercises are expressions of movement patters.” In the grand scheme of things who cares how someone squats, deadlifts, lunges, rows, (or whatever). so long as they move and challenge the body to adapt and change? [embedded content] 2. Joint FriendlinessI’ve championed this point of view for a number of years now so I don’t feel I need to belabor it more here. In short, and to paraphrase myself..
As such, oftentimes, overhead pressing may not be the best fit for some people (at least at present time) because they likely don’t have access to the requisite shoulder flexion in order to do so “safely” and without some significant compensations (namely, excessive lumbar extension and forward head posture). [embedded content] As such, the Landmine Press is a perfect solution because it keeps trainees out of the “danger zone” yet still allows ample opportunity to train the shoulders, albeit in a more joint friendly fashion. [embedded content] 3. It Takes Up Minimal SpaceMy studio in Boston is 500 sq. feet (so just barely the size of a Jetta). As such, I have to be very judicious with the equipment I purchase so as not to take up too much space. I don’t know how everyone else feels, but for me open space is GOLD. The more I have of it the more activities I can do. I bought two Landmine attachments for my Rogue squat rack because 1) I knew I’d put them to good use and 2) I knew they wouldn’t take up too much space. Rogue Landmine Attachment = $95 Selectorized Shoulder Press Machine = more than that (and takes up way too much space). Now, admittedly, I understand you can still McGyver a Landmine set-up without a Landmine using the corner of a wall (which is free), but that can still get a little suspect at times One option I’m excited to try (it’s on its way) is the Gut Wrench sold by StrongerThanU.com. This makes it so you can set up a Landmine anywhere in your gym – in the corner, in the middle, on the roof – which can open the gateway to pressing, rowing, squatting, and hoisting things anywhere you please. WU-TANG! 4. He-Man Likes ItTrue story. 5. VersatilityThe Landmine can be used to train every part of the body. Upper Body (Meadows’ Row)[embedded content] Lower Body (Offset Shouldering Squat)[embedded content] Upper & Lower Together (Deep Squat 1-Arm Landmine Press)[embedded content] Everything[embedded content] And Whateverthefuck[embedded content] Moreover, the Landmine can be utilized by newbies, gym rats, athletes, Doug from Accounting, and even wizards. It truly is one of the more versatile pieces of equipment out there. What’s more, exercises can be performed in a litany of positions: Lying Down (Hollow Position Landmine)[embedded content] Half Kneeling (Half Kneeling Sideways Landmine Press)[embedded content] Single Leg (Angled Landmine Reverse Lunge)[embedded content] Just to name a few 6. Versatility Part IIActually I lied, there’s more. I’ve used the Landmine to help groove a hip hinge. Because the barbell is “locked” in place it makes it that much easier for someone – especially those new to training – to intuitively feel the hinge. [embedded content] Likewise, we can also easily add rotation and multi-planar motion into the mix: And, lastly, who says you HAVE to do traditional Olympic style training in order to train and improve power? [embedded content] That’s ThatI am not doing the Landmine justice with this simple 1100-1200 word blog post. That said, I do think I’ve been able to get the point across that it’s a very versatile piece of equipment with an even more versatile range of applications. For more insights and programming ideas be sure to check out Meghan’s Ultimate Landmine Program. She will blow your freakin mind with what she’s come up with. It’s on sale now, but only for a few more days. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/06/landmine-training-and-why-i-like-it/
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This is a post from a member of the Freelancers Union community. If you’re interested in sharing your expertise, your story, or some advice you think will help a fellow freelancer out, feel free to send your blog post to us here. All industries have lulls. There will come a time when your freelance or solopreneurship will experience slow times. Hopefully, you’ll know which seasons are fruitful and which are not — and plan accordingly. Take a lesson from the squirrel (yes, I am a White Stripes fan!) and prepare for leaner days with these four tips: This tip is not just healthy for your budget but also for you! You can find a CSA near you at LocalHarvest.org. You are essentially buying a portion of a farm to assist the farmer in the cost of growing the produce. So you’re helping another small business do their thang! Initially joining a CSA is costly. But if you do this during a financially fruitful time then you may be able to cover the cost. After that, you will not have to pay for produce for a while. You might have to give a couple of hours of your time to volunteer. Often the cost comes out to $20+ per week for a half share for about 22 weeks. The half share was more than enough for me and my partner (he has a serious appetite). 2. Freeze your produceFreezing your extra CSA produce or even your grocery store/ farmer’s market buys means that you’ll have something in leaner times. Just spend some time chopping your veggies and blanch them in boiling water for 1-4 minutes. After blanching, lay out your veggies on a cookie sheet to flash freeze them. After they freeze, put the veggies in plastic freezer bags. Now you don’t need to buy frozen veggies! You can even make your own veggie meal starter. If you’re freezing fruit, you can skip the blanching step. We did this in our home and our CSA produce lasted us for a few more months. That gave us a break at the grocery store for a few months. 3. Buy toiletries in bulkYou can buy soap, deodorant, feminine hygiene products, and other hygienic needs in bulk since they have a long shelf life. If you have a difficult time saving money in a bank account then this tip will help you ease the stress by creating a cushion of things you need. You may not have a ton of room for storing Costco sized packs of toilet paper. Maybe consider buying an extra pack of toilet paper once in a while when you have the cash to spare. You will always need these basics so why not stock up? How much stress does it take off of you to know that your hygiene and food needs are mostly met? 4. Raise your ratesIf you frequently run into situations in which you are living a hand-to-mouth existence then you probably need to raise your fees. Build a few extra dollars in your hourly charge just for savings. And yes, it should go to savings. My life changed drastically when I went from an hourly rate that I thought was reasonable to an hourly rate that reflected my true worth. With a higher rate, I was able to stash some away for a rainy day. Planning goes a long way. Go on and be the squirreliest squirrel! Alyson Toone is the founder and designer of Alyson Jon Life, a brand devoted to helping people design their best life. She teaches life skills to professionals through workshops. She also designs for life spaces. You can find her work at alysonjon.live. Follow her on Instagram @AlysonJonLife. via Freelancers Union Blog https://blog.freelancersunion.org/2019/06/27/survival-tips-for-a-summer-slow-down/
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Are you a talented Accounts Payable Specialist/Bookkeeper, looking to work on a part-time basis? Come join our Finance team. The Accounts Payable Specialist will manage payables for both nonprofit and for-profit entities within the organization and support the CFO in coordinating some bookkeeping activities. The ideal candidate will have solid written and verbal communication skills and be able to work in a collaborative environment. Freelancers Union is an innovative nonprofit representing over 450,000 independent workers across the United States. We support our members with advocacy, education, and services, including a national benefits platform, the landmark Freelance Isn’t Free law, and the #1 blog for freelancers in the country. Our office is in DUMBO, the first stop into Brooklyn on the A, C, or F subway lines. Want to know more? Check out the full position description below:Responsibilities
Requirements
How to applyTo apply, please email your resume and cover letter to [email protected]. Freelancers Union is an equal opportunity employer, which actively seeks to build and maintain a diverse staff with regard to race, culture, ethnicity, class, religion, physical ability, age, gender, and sexual orientation. We strongly encourage people from diverse communities and backgrounds to apply. via Freelancers Union Blog https://blog.freelancersunion.org/2019/06/26/were-hiring-an-accounts-payable-specialist/
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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. To many, a freelance career seems too good to be true. They are mostly right: it is pretty cool to work and travel and to be your own boss. But it's not just rainbows and butterflies. You have to learn self-discipline and how to create a balanced lifestyle to avoid chaos in your life. Because without it, burnout can easily happen. You probably know what I’m talking about – that phenomenon when your brain is so fried that you can’t process absolutely anything no matter how hard you try. You should try to spot it immediately, as a day can easily turn into a week, and lead you into depression. So what are the signs? ProcrastinationA certain amount of procrastination is normal for a freelancer. But when you’re directionless to the point that you're barely making deadline — or worse — you're in burnout mode. Take it from Writing Expert. Focus problemsAnother warning sign is difficulty staying focused. Sometimes it comes naturally, but other times it feels like our brain refuses to work with you. You lose your difficulty to focus gradually, not all at once. If you notice that every day is harder for you to stay focused on your work, well the burnout is coming. Simple as that. StressBeing a freelancer is all about freedom, which may be considered the opposite of stress. But just because freelance has the word “free” in it, it doesn’t mean that you don’t really have a boss (it's you!), a schedule, or deadlines that are vital to your income and reputation. While a certain element of stress is necessary, don't push through until you’re good for nothing for several days. Instead, listen to the mental cues and rest. Abusive coping mechanismsSometimes, you don’t feel burnout coming, but your body and your subconscious always do — and will react one way or another. If you find yourself eating uncontrollably, over-drinking, or abusing drugs to trick yourself from falling down, heed the red flags. You're burnt out. Now what?As soon as you spot out any of the above-mentioned warning signs of freelance burnout, do the following. Take a day offThis is the best immediate option, especially if that free day is Friday; giving you a break from Thursday evening through Monday morning. Relax as much as possible over your long weekend – go somewhere quiet, and if you live in a city get out of it. This will help recharge your batteries. Change your scheduleWhen you’re about experiencing burnout, it’s obvious that your schedule is chaotic or at least problematic. If it were perfect and effective, you wouldn’t be in this situation. Now that the truth has been spoken, reorganize your life to accommodate what you need — not just what your clients need from you. And be flexible because unexpected things happen all the time. Set goalsAnother way to avoid freelance burnout is to stay motivated. So don't go through the motions: set goals that you really want to achieve. The nature of these goals doesn't matter, just that they make you happy and keep you moving forward. Watch your workloadSometimes, the freelance burnout kicks in after a period of time when you overloaded yourself with more assignments that you could deal with. Earning is important, but not more than your mental health. If you lost that, you won't be able to make a dime, so work at a slower rate until you regain your strength. Assess stressful sourcesStress is the root of most of our problems today — if not all. If you can spot the main sources of stress in your life and work to reduce them, you'll reduce instances of burnout. Treat yourselfTake a spa day! Just picture it: a full day of you time. Today we live such busy lives that we forget to take care and spoil ourselves. We don’t even think that we deserve to relax, viewing our achievements as unworthy. But we all deserve it, so prioritize one day each month for yourself and remind yourself that YOU DESERVE IT! Eugene Eaton is a blogger and a writer who finds inspiration in music and people. via Freelancers Union Blog https://blog.freelancersunion.org/2019/06/26/telltale-signs-that-you-are-burnt-out/
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This is a post from a member of the Freelancers Union community. If you’re interested in sharing your expertise, your story, or some advice you think will help a fellow freelancer out, feel free to send your blog post to us here. As a freelancer, you can work from anywhere that has an internet connection. This realization has inspired millions of people to take off and roam the world while performing all kinds of jobs remotely. And they were definitely right to have done so because working and living abroad, immersed in a different culture, expands your horizons and boosts creativity. Such a lifestyle also enables you to be more productive and opens up huge networking potential. That said, you might not reap all the benefits of working abroad if you choose the wrong country. Not all places have the legislation, internet speeds, and general environment to make them a good choice for freelancers looking for a change of scenery. For example, cities like St. Petersburg (Russia), Johannesburg (South Africa), and Beijing (China) are some of the worst places for freelancers for those exact reasons — with a side-serving of political issues. The places listed below, on the other hand, could be right up your alley. EstoniaEstonia is the heart and soul of the tech startup scene today, so it attracts professionals from all over. Being a freelancer in this country is great because your opportunities for networking and finding work in young, talented, and extremely driven teams are plenty. The cost of living in Estonia is average but it has cheap rent and transport, so you can save a lot of money if you manage it wisely. To understand why freelancers in particular thrive in this country you only need to know one thing: Estonia was the first country on the planet to acknowledge that using the internet was a basic human right. In a country with such an outlook you won’t have any trouble with the internet connection and will therefore be able to work from anywhere and at any time. There are no downsides to being a freelancer and moving to Estonia. The country is so welcoming, it offers e-residency. The only thing that might put you off is if your desire is to live close to the beach. VietnamVietnam is becoming progressively more popular amongst digital nomads and freelancers who want to restart their lives in an exotic location. The country has a lot going for it, starting with the fact that it is becoming a major startup hub in the region. It is also cheap, so you will only need a minimal budget to relocate. Moreover, Vietnam is an extremely hospitable country so you’ll be treated like “one of the locals” in no time. This friendliness and positive attitude will help you deal with any culture shock. The only black mark against Vietnam is that the internet speeds are still rather low. Stay in Hanoi to get the best speeds the country has to offer. PortugalYou’ll be hard pressed to find many other places on the planet that offer the same wireless Internet speeds as Lisbon. Internet there is also ridiculously cheap, although the overall cost of living is mid-range. Add to that the fact that beautiful beaches and the Atlantic Ocean are but a short ride away and you’ll see why Portugal is one of the best places for freelancers. The Non-Habitual Residency Program, which offers certain tax benefits for freelancers, is another reason why you should put it on your list. Czech RepublicIf you want to live among Gothic cathedrals and amid the ambiance of historic Europe, you need to move to the Czech Republic. The internet is great and in Prague you’ll find fast and reliable public Wi-Fi everywhere. Co-working spaces and coffee shops where entrepreneurs and freelancers can network and mingle are extremely popular, and commonplace as well. The cost of living in the Republic is rather low by EU standards, and additionally the country is home to thousands of foreign freelancers already. It will be easy to avoid any feelings of isolation, which can complicate your transition to a new country. Join local communities to both boost your mental health and find new business opportunities. ThailandThailand is such a great place for freelancers that digital nomads have already established a community of their own in Bangkok. The expat community in the main cities of the country is thriving, and so are tech opportunities. The main advantage of moving to Thailand is that it’s a very cheap country. Thus if your current income allows you to live comfortably in the West, you’ll feel rich if you move to Thailand. The internet in the bigger cities of the country caters for the ever-growing community of expats and boasts both good stability and speed. There are also many specialized networking programs, especially in Chiang Mai. Therefore digital nomads will be able to broaden their business horizons with ease. One word of caution though, you must never break the local laws. Take your time to research them and be a model expat whilst in Thailand. You really don’t want to have any run-ins with the local legal system. New ZealandBeautiful New Zealand is a dream country for many, but freelancers in particular can benefit from moving there because every city in New Zealand has excellent internet stability and speed. Regrettably the same can’t be said for the countryside, where it is poor, so you would be advised to stay in the cities. Another big advantage of the country for freelancers is that it offers some of the best opportunities for active recreation imaginable. If you want to spend your free time hiking or practicing landscape photography, this is the ultimate place to be. New Zealand is also extremely multicultural, with over 140 nationalities in the mix. So another foreign freelancer will fit right in and will be able to integrate into the community with ease, especially if you speak English. The New Zealand tax system is rather simple and doesn’t have any rules that might cause problems for the self-employed. If you choose to start a business there, the procedure is once again simple and streamlined. Note that New Zealand also has amazing and affordable coffee. The downside of being a freelancer in New Zealand is the rather high cost of living. This issue is similar for all islands because such a large proportion of goods have to be imported. Jason Graham from VPN Teacher has been a digital nomad for a decade now. His goal is to visit every country in the world and see how a freelancer can strive there. He regularly shares his experiences about the best and worst places he’s visited. via Freelancers Union Blog https://blog.freelancersunion.org/2019/06/25/the-6-best-countries-for-digital-nomads/
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Today marks the release of Meghan Callaway’s latest resource, The Ultimate Landmine Program, I thoroughly enjoyed her previous resource, The Ultimate Pull-Up Program, and used it with several of my own clients with great success. I envy Meghan’s brain. She thinks of stuff I never would have thought of, and this latest program of her’s exploits that to the umpteenth degree. Check it out HERE (it’s on SALE this week only), and also check out her article below showcasing some not-so-common core exercises utilizing the Landmine. 3 Landmine Core Exercises You May Have Not Seen BeforeLandmine training and the countless exercises you can perform are badass, empowering, and extremely beneficial, and can be a key component in your training program. I am a huge fan of landmine training, and have been for a long time. To be clear, while using a landmine attachment is great, it is not mandatory. You can rest the barbell against a secure surface like a wall, box/other object, or on a no-slip surface. So really, all that is required to perform landmine exercises is a barbell and perhaps several weight plates. Here are three landmine core exercises you might not have seen or tried before. While these landmine exercises absolutely involve the upper body as well, and provide many benefits, these unique variations especially work wonders for improving lumbo-pelvic stability. #1) Landmine Tall Kneeling Presses + Band ResistanceThis exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise (and many other landmine pressing exercises) can be a great option if you struggle to perform overhead pressing movements. [embedded content] Coaching Tips:
Regression:Make this exercise easier by using less weight, or by using a band with less resistance. Progression:Make this exercise more challenging by using more weight, by using a band with more resistance, or by performing negative reps and taking 3-5 seconds to “row” the barbell back down to the starting position. #2) Contralateral Bird Dog Hold + Landmine Single Arm RowsThis deceptively challenging exercise strengthens the mid and upper back, improves grip strength, shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability. This exercise requires a significant amount of lumbo-pelvic stability and is arguably more of a core exercise than an upper body movement. Be conservative when you are selecting your weight, and opt for 25-50% of what you’d use to perform single arm rows. If you are performing this exercise correctly, aside from the arm that is performing the rowing movement, the rest of your body should remain in a fixed position. [embedded content] Coaching Tips:
Regression:Make this exercise easier by using less weight. Progression:Make this exercise more challenging by using more weight. #3) Dead Bug + Single Arm Landmine Presses (Weight Behind)I am a huge fan of dead bugs, and use many different variations in my training, and in the programs of the many people I work with. This innovative dead bug variation improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. [embedded content] Coaching Tips:
Regression:Make this exercise easier by using less weight, by decreasing the range of the leg lowering, or by bending your knees to 90 degrees. Progression:Make this exercise more challenging by using more weight, by increasing the range of the leg lowering, or by adding in band or kettlebell resistance (on the hand that is not holding the barbell). Ultimate Landmine ProgramThe Landmine has grown to be one of the most versatile pieces of equipment on the gym floor. You can train the entire body and if you’re someone pressed for time, prefers a more minimalist approach to training, or just likes trying new stuff, this resource will be a great fit. It’s on sale TODAY (6/25) for $67 through Friday, June 29th so you only have a few days to take advantage. If you’re already familiar with Meghan’s work you know this is a no-brainer. If you’re unfamiliar with her work, trust me: you won’t be disappointed. —> Ultimate Landmine Program <--Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/06/3-landmine-core-exercises-you-may-have-not-seen-before/
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There are nearly 400 million web pages, and that number grows every minute. Mastering landing page SEO is critical to becoming visible to your target market. Without it, your landing pages will fade into obscurity. Here are three SEO-focused tactics to try on your landing page. 1. Provide better customer serviceOnly 4 out of 10 companies consider themselves customer-centric. That’s not good for dwell time SEO metrics and overall customer satisfaction. Things like bounce rate, time on site, and CTR all impact your ranking potential. And bad customer experiences will lead to bad metrics. A great example of providing a better customer service experience is via Housecall Pro:
This also works to add content and text to the landing page, helping them rank on Google. Lastly, they offer live-chat (shown in the bottom right corner) to connect instantly with guests, improving dwell time and conversions. Some great ways to improve the experience on your pages are:
While you don’t need to use all of the above, you should utilize usability testing to help decide which factors are most important. 2. Dial in your messagingMessaging is critical for both users and search engines. Targeting the right keywords will help you rank. But making those keyword phrases compelling enough to purchase is just as (if not more) important. Check out this example landing page from Freshdesk’s Helpdesk page:
With simple messaging geared right towards their audience, they are clearly trying to attract a very specific segment of the travel space. This helps them both stand out in search engine results and drive higher click-through rates. Be unique! Unique messaging can help you differentiate from competitors and improve CTR. Need help with your own messaging? Check out this simple messaging breakdown from Intercom to derive inspiration: Answer these questions and you’ll serve both users and search engines alike. In conclusionLanding page SEO is not as complex as it’s made out to be. These three examples are great inspiration, but it's as simple as this: Focus on providing a better experience from start to finish. Then, dial in your content and messaging to hit it home. via Freelancers Union Blog https://blog.freelancersunion.org/2019/06/24/how-to-master-landing-page-seo-in-5-minutes-or-less/
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Yesterday, I testified at a hearing before New York City Council’s Committee on Civil Service and Labor in support of City Council bill 108-2018 to restrict the use of non-compete agreements in contracts for freelance work. Introduced by 39th District Council member Brad Lander, this bill would:
Why non-competes have to go As the freelance community knows, independent workers rely on a diverse set of income streams, and work numerous clients each month. Because income is unpredictable and often sporadic, restrictions on prospecting for new clients and developing new streams of income hurts freelancers’ ability to support themselves. The independent workforce deserves to retain the autonomy to seek work without restriction or fear of repercussion from existing clients. Livelihoods depend on it. But as I hear from our members, the “choice” is often between signing the contract, or going out to look for other work. Among those who spoke to these real-life consequences at the hearing was Daisy Alioto, a full-time freelance writer since 2017. “The legislation under consideration today is common sense, just like the Freelance Isn’t Free Act is common sense,” she said. “Here we have an opportunity to do more. Workers should be paid for the work they complete, and they shouldn’t be punished for offering the same skills to multiple clients.” This is especially important in the modeling industry, and for other workers who contract with talent agencies. As model Jess Perez said in her testimony, “These contracts create what is at the core of every abusive relationship: an imbalance in power. When someone contractually owns you, they treat you like they own you. These contracts allow agencies to get away with unimaginable behavior because if models don’t comply, they lose the ability to make money in their profession.” What’s next? Contracts can present significant challenges to freelancers on issues of fair and timely payment, intellectual property rights, and non-competes. To protect freelancers, protections must be strengthened across the board — along with mechanisms for enforcing compliance. Freelance Isn’t Free was just the beginning; this bill, and protections from harassments and discrimination are long overdue. We're working to bring light to the issue of non-competes and how they impact freelancers. We would love to share your story on our blog, as well as your tips for how to negotiate. Please email us at [email protected]. via Freelancers Union Blog https://blog.freelancersunion.org/2019/06/21/why-freelancers-union-is-testifying-against-non-compete-agreements-for-freelancers/ |
AuthorI have 5+ years experience working as a medical transcriptionist. When I am not working, I enjoy sports like playing basketball or judo. I love making friends and connections. Archives
April 2023
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