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I think many of us get caught up in the sets x reps trap. Meaning, we’re so focused on the number of sets and reps we perform in any given set or workout, that we often forget there are many other components to garnering progress in the gym. In today’s guest post by Upstate NY based trainer, Matt Phelps, he reminds us of a facet of training often neglected…Time Under Tension. Enjoy. In The BeginningThink back to when you very first started training. To when you very first got into this stuff. I mean like, REALLY into this stuff. If you were anything like me, you fanatically researched what the best routines were to get bigger arms, a fuller chest, monster traps, diesel delts, and the elusive “wings” that belong to those with huge lats. PS: I hate you. Once I found the magical exercise that would grant me super powers, and the 21 inch pythons that came with them, I immediately asked the same question you have asked yourself, countless times:
Exposing a FlawIt was not until recently, in the past couple of years, did I realize how flawed this question actually was. Let’s say I prescribe 3 sets of 10, the classic set and rep scheme for most beginners. Those 3×10 sets can look DRASTICALLY different from one individual to another. But if all we do is prescribe “sets x reps” then we are presuming the quality of work is the same. What if it takes one person 20 seconds to do 10 reps, and another person 40 seconds? Will this have the same response on the body, over time? I highly doubt it. When it comes to muscular adaptation, most of us know that in order to induce change, and keep progress coming, there needs to be a system of progressive overload. We know that over time, we need to train with the same load for more “reps” or a heavier load for the same “reps”, in order to see the size and strength gains coming. While in theory, this makes total sense, the application get messed up. Many of us are smart from years of having read the awesome content available to us from resources like this website. However, because we are so educated, so wise in the weight room, whether it is conscious or not, we “cheat” the system. We chase reps. We let form breakdown so we can say we got a “rep”. We take the emphasis off of the eccentric to gain the ability to do more concentric contractions. We use inertia and momentum to help us get those “reps.” Like I said, this is quite often unintentional, but the fact remains, it happens. To Rep Count, or Not to Rep Count?The fact is, our muscles do not have a “rep counter” that figures out training volume so neatly, like it does on many of your excel spreadsheets. While volume can most easily be identified and tracked through load x reps x sets, this presumes that all sets are the same, not only within one individual’s training program, but also from person to person. Our muscles know time under tension and load. These factors elicit the metabolic damage needed to grow, adapt, and get the results we’re looking for. I really think it is that simple. What is a drop set doing? It is increasing the Time Under Tension (TUT). What is a rest pause set doing? It is increasing the TUT. What is a superset of 2 exercises using the same muscle group doing? It is increasing the TUT. So why, then, wouldn’t we place a huge emphasis on doing sets for TUT, rather than just counting reps? Making the Case For TUTLook, I get it. Sometimes it is fun just to lift heavy shit, and not give a damn about tempo. Guilty as charged. I love that style of training too, and always will. HOWEVER, I think, as with most things, there is a time and place for it. You could easily perform a “5/3/1”, 5×5, or any other of the myriad of powerlifting programs out there, before an “accessory block,” where the goal is to build size and repeated effort strength. While I will admit, strength gains come from a lot of neurological adaptation, size gains will come from breaking down the muscle fibers, and that is where TUT reigns supreme. Don’t believe me? Let’s say you perform Hammer Strength Chest Presses after a heavy Bench Press session. Instead of doing your typical 4 sets of 10-15, perform 4 sets :45 of work, STICKING to that 10-15 rep speed. I can promise you, 99% of you will be forced to slow it down, place a peak contraction on the targeted muscle, and dramatically increase the metabolic “bang for your buck” that the set is providing. Here are several reasons why all of us should make TUT training the focal point of our resistance training programs: 1. It Makes Your Training Efficient. MUCH More EfficientWhen you train with TUT, you will quickly realize that it forces you to cut through the bullshit and white noise that a lot of high volume training programs encourage, and allows you to get right down to business. You will find yourself getting what you used to get out of 4-5 sets, in 3-4 sets, and that, my friends, is amazing. By timing your work and rest periods, you can hold yourself accountable, and also receive a great cardiovascular benefit as well. This principle forms the cornerstone of my training philosophy, Metabolic Training. Time is the most valuable asset you have (I am not laying claim to this statement, it has been said many times before), so make the most of it. 2. It Makes the Strength Gains More GenuineWhen you add reps and set PR’s, particularly for higher rep sets, there are SO many factors that go into your performance from one day to the next. Maybe the week before you rested for 5 seconds between reps. Maybe you used a faster eccentric and “bounced” out of the hole. I have seen many people in the gym train with weights they have no business training with, and guess what? Their “sets of 10” usually last for :17s. If I had walked up to these same people, whose intention was to get 10 reps, and made them do the same 10 reps over the course of :40, they would have failed miserably. When you train for TUT, you can be certain that you placed your muscle under a certain amount of mechanical tension, and that when you progress in load, you are doing so at an appropriate rate. When you go from floor pressing the 80s for :40 to the 95s for :50, your pecs will most certainly feel the difference, and you can confidently know that you are, without a doubt, stronger. [embedded content] 3. It Forces You to Use an Appropriate Load, Increasing SafetyTying into the previous point, if you need to perform a set for :35, and get 8-12 reps in that time period, with a full ROM, it is almost impossible to use an inappropriate training load. If you can only get 6 reps in this time period, or fail before the time lapses, then guess what? The weight is too heavy. If you get 23 reps, it is far too light. If we simply prescribe a set number of reps to do, often times we start seeing a lot of the crazy shit we see in most commercial gyms, with terrible technique being implemented just to “get the reps.” TUT is incredibly humbling, but your joints will feel better, and your muscles will be fuller. Sounds like a win-win to me! 4. It Is Never BoringWith TUT, the possibilities are endless, and the different combinations you can deploy will keep you excited to train, and isn’t that what this is all about? With the new focus being placed on TUT, you can start to take a ton of creative liberty with your programming. If you are a sadist, you can do Tabata Front Squats, Ben Bruno style, :20/:10 for 4:00. [embedded content] If you want to do something completely different, perform a set for :90. It will rock your world more than it did the first time you….well, you know. Training will become FUN again, and when you do something you love doing, you are always more likely to get more out of it. 5. It Emphasizes QUALITYThis is crucial for eliciting the needed metabolic damage to occur on the cellular level. Training for TUT takes the emphasis OFF of the actual performance (i.e. rep count), and ONTO the muscle (more controlled reps, squeezed contractions, full ROM). If you start using a tiny range of motion, and spastically blast through your sets like a jackrabbit in mating season, you will be punished, because the clock doesn’t stop even though you got your “reps”. 6. It Increases IntensityBy using TUT, the focus shifts from ending the set as soon as you can, to getting the most out of each set you do. You will find yourself slowing down on your rows, going deeper on your squats, and really squeezing your glutes at the top of a hip thrust. For those of you who are former athletes, or are competitive, TUT will challenge you by pitting you against the clock, daring you to survive the duration of the set. [embedded content] For those of you who have what it takes to make it, I can assure you that this “set” will feel far different than anything you have done before. TUT In Action: Matt’s Chest & Back BlitzI don’t expect all of your to become instant converts to the world of TUT, but I encourage you to give it an honest chance. Fitness is all about balance. I still use components of “rep counting” in my training, but these days, 90% of it comes from TUT, and I have never felt better. Here is my favorite Chest & Back routine, using TUT. It only takes 35 minutes, so if you are hesitant or skeptical, you have nothing to lose, just try this out…your pecs and lats will thank me later. Block 1
Rest :25
Rest :50, Repeat for a TOTAL of 5 cycles Rest :90 Block 2 “747 Jet Sets”
Rest :30
Rest :30
Rest 1:00, Repeat for 2 Cycles Rest :90 Block 3
Rest :20
Rest :20
Rest :20
Rest :90 Block 4
Rest :10
Rest 1:00, Repeat for a total of 3 cycles Rest :90 Block 5 “Crazy 5’s”
Rest 1:00, Repeat for 2 Cycles Notes– You will notice certain “rep recommendations” in parentheses next to the TUT. If you are finishing your rep counts 5 seconds before your time is complete, or 5 seconds after, you need to adjust your tempo accordingly. – The first 1-2 rounds of Block 1 should be light, as you “ramp” the weight up. – On the “Jet Sets”, it should be relatively “easy”…until the 1-2 reps of the 3rd set. You may need to decrease load on the 2nd round, that is absolutely acceptable – Drive with those ELBOWS on the rows, and put those lats to work! Resist the urge to pull with your hands, and over exert your biceps and forearms – Lastly, have fun. About the AuthorMatt Phelps is the owner and founder of Metabolic Meltdown, a fitness business with 6 locations in Upstate New York that specializes in Metabolic Training. Matt is on a mission to educate the world about Metabolic Training, which is a unique training philosophy that combines strength training with cardiovascular training in an efficient full body workout that delivers more muscle, less fat, and pretty much makes you invincible. Matt’s work can be found on www.trainmetabolic.com and www.metabolicmeltdown.com. He welcomes you to come check out his content, and reach out to him with any questions you might have. To see specific examples of Metabolic Training in action, along with as many photos of German Shepherds and 18 month old babies that you can handle, you can check out his Instragram account 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/2018/07/lost-art-time-tension/
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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. I’ve been a freelancer officially for a few months now, as far as an official label goes. Working as part of an amazing team that has mobility as its core value, I am effectively among awesome people working together from all corners of the world. This makes me prize the values of freelancing even more, since I’m among likeminded people and we all get to revel in the diversity of our group. Every now and then, someone posts a photo with an amazing view on the common chat group, and they mention it’s their new office window view for the next two weeks. While my lifestyle isn’t as radical as intentionally adopting a new headquarters for myself regularly, it’s definitely swoon-worthy. I’ve always been a nomad at heartBut the more I move and breathe through our collective of freelancers, the more I realize I’ve always been one, even if not officially. In the beginning of my career, I used to be a teaching assistant for my university. That meant not sticking to a regular work schedule, coming and going as the classes and my own research needs required. Besides scheduled team meetings and the fixed classes I had with my students, I could come ang go as I pleased. Of course, this didn’t mean less work; on the contrary. I was popping in and out of the library, I was going with the flow and attending other lectures or conferences with a last-minute decision, and I was taking weeks off at a time to pursue a new research theme in a new field. If you’re wondering what I mean by field, I will clarify: It’s not agricultural. I was an anthropologist, and my time doing field work remains my most treasured professional memory. Of course, work continued when I got home as well. Tons of emails, applying to conferences and journals, more reading and writing… the hustle never stops when you’re in academia. After a few years doing this work (which I truly loved and still have much fondness for), I started doing freelance work in digital marketing as a side gig. As the demands of both my "careers" got too intensive for me to be able to afford both, I had to make a choice. I went with digital marketing, because unlike academia, it paid the bills, and I felt like there’s more of an actual future in it. For a time, I worked with a freelancer regime, even though I had just one main client (employer). But I could do work at my own pace and on my own schedule. Afterwards, I transitioned to a regular working schedule, from an actual office and so on. There was theoretically nothing freelance-like about it, but the long hours and the demands of the job still meant I took a lot of work home, too. I still remained a digital nomad, and this is probably true of any creative profession. A small degree of freedom and unpredictability is just the missing ingredient that turns your work from functional to remarkable. Leaving my office job for the next big thing, I found myself officially a freelancer again. But was I ever anything else, at heart? I am proud to answer no to this. The challenges of the freelance lifestyleOf course, it’s not all rosy in living the freelance dream. We all know this. Most of the time, it means longer hours than any traditional job. You can’t draw the line at the end of the eight-hour mark and say "this is it, I’m going home." Since you’re home anyway, you’re always tempted to check one more email, write just two more paragraphs to a piece you’re working on... There’s also the issue of potential distractions, if you don’t make an active effort of reserving a special place for your working time. If you live with family or roommates, they too need to be on board with the absolute priority of not disturbing you while you work, regardless of how available you seem. This one is less of an issue for me, but I still need to make a conscious effort to carve out time and a place specially set for work. Otherwise, I risk becoming unfocused and working even longer hours than I would have worked in the first place. Staying active as a freelancerAlso, there’s the matter of being sedentary. While I didn’t pay too much attention to this one in my early twenties (...or late twenties, for that matter), now in my early thirties I am trying to find a solution to this. Especially since I’ve always been up to speed with health topics and I do take care of myself in virtually any other regard, it weighs on me that I move very little. It may not be a huge issue now, but I will certainly become one down the line. There are other challenges of freelancing we could talk about, but others have done it better than me. Besides, the ones above are the only ones I personally experience, so I’ll draw the line here. Why yoga is the ideal fitness regime for freelancersI mentioned I’ve been looking for a way to get more active, even as I struggle with a challenging and very busy freelance work life. I believe I’ve finally found the ideal balance with practicing yoga, and that it’s the ideal regime for all freelancers. Here’s why. Yoga is easy to practice both at home and on the runDo you feel like with your hectic schedule you couldn’t possibly stick to regularly showing up at your gym? With yoga, this isn’t an issue. It’s like modern yoga was designed with the freelancer in mind. You can go to your favorite yoga class from time to time, but it’s also incredibly easy to practice at home, too. Solitude actually helps you focus better, so the absence of an entire group of fellow gym-goers might be a good thing. At the same time, if you prefer attending yoga classes with other people, but you travel a lot, this is also cool. Since yoga is so incredibly popular (and its popularity keeps rising), you’re bound to find yoga classes and a yoga practice almost anywhere in the world. Also, remember that good yoga builds bridges across cultural divides. Even if you’re in a remote area of the world and feel like you can’t relate very well to the people there due to cultural differences, this all changes in a yoga class. Yogis are likeminded in only the right stuff: while they can be as diverse as possible, they share the same thirst for life and for joy, as well as the same openness towards others. Yoga is easy to access at homeIf the only way you can make workouts fit into your daily grind is by practicing at home, yoga comes to the rescue again. Given its popularity and intuitive moves, yoga is among the best documented fitness practices you can find. The internet hosts a wealth of step-by-step resources for practicing yoga by yourself, from articles to videos. You just need to get started and the rest is pretty much covered. Yoga helps improve mobility for people who spend a lot of time at the deskIf you spend a lot of time working from a desk (as a freelancer, how could you not?), then yoga is the perfect practice for you. It helps counteract the damaging effects of sitting even more so than stretching or similar practices. Basically, after you become more experienced with yoga, you can create your own routine that shouldn’t take you more than 15 minutes. Do this once or twice a day when you take breaks and your body will thrive in spite of the long hours spent sitting. Yoga prevents back problemsThe benefits of doing yoga as an otherwise sedentary person go beyond simply improving your overall mobility and keeping you fit. Freelancers who work primarily from their desks are more prone to developing back issues. You’re probably already aware of this, since it’s nothing new, but it’s worrisome nonetheless. One of the go-to fixes that fellow freelancers reach for is investing in a standing desk. I’ve tried one myself at some point and I wouldn’t say no to it again. But while the variety is useful and definitely brings relief for my back, I, for one, couldn’t spend all my time working like that. I still need the comfort of sitting for at least half the time I spend working. Luckily, yoga is great for people like me, because it prevents back problems and even reverts pre-existing back issues. One more reason why it’s so great for freelancers! Yoga helps you be more present in the momentAnother challenge of the freelancing workstyle is to be too all over the place all the time. The pace is intense, you want to get a lot done quickly, and before you know it you’re down the rabbit hole of rush and confusion. For your mental hygiene and your emotional well-being, you need to master the art of removing yourself from the hustle. This is another thing that yoga is great for. It provides not only a temporary escape, but it also teaches you mindfulness and a better awareness of what you do, how you do it, and how you can improve. Yoga means connecting with people across cultures, much like freelancingAnother perk I personally enjoy from everything that yoga offers is the great variety of people you can come in contact with. Regardless of what continent you come from or your life story so far, if you’re a yogi you can probably connect well with any other yogi, because you already share so many common values. You can also be sure that when you travel for work or for leisure, getting in touch with the local yoga community will be much like having a support network in place. A yoga retreat is a deeply reviving experience, ideal for a lifestyle resetIn spite of all the benefits of yoga discussed above, the truth is that your schedule and your lifestyle will still become hectic from time to time. We’re only human, and being freelancers means living everything more intensely… including work. But you know what works to give yourself a general reset and refresh your life? A yoga retreat is like achieving deep relaxation and then getting a turbo boost on everything. New energy, new optimism and new plans are just a few of the known effects of going on this kind of vacation. As I write these lines, I’m preparing for a bit of travel of my own. First, I need to get to Seattle for business (attending the MozCon conference), and then I’ll get about 10 days of relaxation and immersion into different cultures. Spain and Portugal are my destinations for this second part of my travelling journey. As a person who is still an anthropologist at heart, being a freelancer and this incredible mobility are the only way I can imagine living. I hope I’ve inspired some of you to find a way to stay fit, and to ask life for more. Regardless of whether you choose yoga for this or not, stay present and enjoy the privileges the freelance lifestyle offers. Miriam Cihodariu is in charge of the BookYogaRetreats blog and has a background in anthropology, which makes her completely fascinated with cultural expressions. When she's not doing marketing stuff, she drinks tea or pets the neighborhood cats. She relishes the rare spare moment to write about something she loves and tries to make the most of it. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/31/why-yoga-is-the-ideal-way-to-stay-active-for-freelancers/
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This is a post by Freelancers Union founder Sara Horowitz, who’s launching Trupo – a collective emergency fund for freelancers. Follow her on Twitter at @Sara_Horowitz One thing that has been made super clear to me over the years is that freelancers don’t just need new “products,” they need a new safety net, one where freelancers are central to the planning process. We need next-era institutions, and we can’t wait for the government to give them to us. Back in December I told you that I was leaving Freelancers Union and that I’d soon reveal what’s next. I’m excited to let you know that I have started Trupo, a new company that will help freelancers with one of the hardest challenges of freelancing: episodic income. Please be among the first to sign up to learn more about Trupo! Trupo is the first short-term disability insurance designed specifically for freelancers. You decide how much of your average income you want to insure and pay a monthly premium. In return, if an illness or injury keeps you from working for more than a week, Trupo kicks in and sends you up to 50% of your normal income for up to three months. And since Freelancers Union is an investor in Trupo, you’re also helping to support advocacy for independent workers. We’ll be launching in Georgia first and then rolling out across the country in the coming months. If you’d like to be on the mailing list, you can sign up here, and you can also follow Trupo on Facebook, Twitter, and Instagram. This is a huge step in building the next-gen safety net. If you’d like to learn more about the thought that went into creating Trupo, please take a look at my piece on Medium and let me know what you think. I hope you will sign up to be a part of Trupo’s innovative approach to tackling solutions for episodic income. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/31/bad-things-do-happen-to-good-people-but-the-good-people-still-outnumber-the-bad-things/
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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. Not sure why you aren’t getting clients? If you already know who your ideal client is, then it might be because you’re making a mistake in how you communicate with them. When it comes to communicating effectively with clients, here are 5 important tips you should keep in mind: Email communications make it hard to convey enthusiasm or excitementIf not done right, an email response to a potential client can come off as stilted, boring, or disinterested. It can be challenging to balance out being professional with friendly underlying tones! One of the ways you can keep things a little more casual without sacrificing your professional voice is to use some grammatical contractions throughout (e.g. “doesn’t” instead of “does not,” “I’ll” instead of “I will,” etc.). Another way to master this is to incorporate adverbs and adjectives into your writing (for example, instead of saying “Thanks,” try “Thanks very much”). It conveys a little more personality and gives the other person some insight into who you are—it will make you more human. Being informal does not mean using sloppy spelling or grammarJust because you’re shortening words and perhaps incorporating more informal phrases (such as “That’s great” or “Sounds good!”), doesn’t mean you should sacrifice your spelling. In fact, if you are going to have a more informal voice as a key component of your brand, spelling and sentence structure matters even more than if you write in a formal voice. You want potential clients to take you seriously. Always proofread your email communications before hitting the Send button. Combine casual elements with more professional elementsIf you’re using an exclamation point or two in your email communications, for example, then balance it out by signing off with a slightly more formal closing, such as “Best,” “Best Regards,” or “Sincerely.” As much as possible, try to consider how you would feel about receiving this email if you were in the other person’s position. How much do they know about you and your voice? If this is their first time connecting with you, what is it going to make them think about you and your brand? When in doubt, avoid using emoticons and emojisIt all depends on the feel of your brand, but as a general rule, in professional settings where you are providing a freelance service and you are responding to a stranger’s inquiry, avoid peppering your email with smiley faces. If it’s a client you’ve been working with for a while and you know each other well, by all means, toss in the odd smiley face. Just be sure that it’s in an appropriate place to do so! As a blogger, when I connect with other bloggers, I'll often use emoticons or emojis in my communications—it’s common among bloggers to use smiley faces. But it’s something I avoid doing for potential clients unless I know it’s something they’re really into, which brings us to the next point... Try mimicking the language your clients useThis goes for your clients in general (what type of language does your target audience use?) as well as individual clients. If someone reaches out to you with tons of exclamation marks and emoticons, and you respond with a formal email because that’s typical of your brand, they might not be as interested in working with you. People want to work with others who reflect their attitudes, values, and personality—and one way to demonstrate that is through our language and writing style. This isn’t to say that you should change who you are or deceive people in your communications, of course! On the contrary, it’s about showing different people different aspects of your personality depending on which fits with them the best. Sagan Morrow has a decade of experience as a freelance writer, editor, and social media manager. She is the Chief Communications Officer at Juxta Communications and loves being able to pass on what she’s learned over the years with other freelancers, in between doing her client work. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/30/client-communication-tips-every-freelancer-should-use/
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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 writer, you will have to work with editors on almost every piece you publish. Doing right by the editors you work with can mean a lot–sometimes it can even mean the difference between getting a job and being rejected for one. As such, you need to know what an editor wants before you even start writing your next article. The basics: Editing and proofreadingLet’s start with a point you may already know but can’t be stressed enough. Just because you are working with an editor doesn’t mean you don’t have to edit your own writing. Just as you would when you didn’t have someone looking behind you on your writing, you should make sure to double-check your work. While an editor is there to make sure you didn’t forget a comma or misplace your period, you need to remember there is more to their job than that. If you take the extra time to make sure to get the basics down, you are saving an editor the time of having to rework those basics for you later. Plus, in a professional capacity, editors will expect you to have made sure your writing is free of basic grammatical errors. You need to know how to pitchEditors don’t only look at your finished written pieces. To get work, you need to craft a pitch and land a job. When you submit these pitches, it is an editor that reads them. So, there are a couple things that you need to know to craft effective pitches. First of all, don’t go overboard. Most editors see many pitches a day. As well as meaning you have to make sure that your pitch stands out, this also means that you need to make your pitches concise. To make your pitch stand out, make it clear and unique. Once you come up with a unique idea, craft a pitch explaining exactly what your article will be about in detail. Just saying you want to write about a topic isn’t enough–outline exactly what a reader can get from your article. In addition, you need to explain why that article is a good fit for the publication you are pitching it to. You should also be aware that many pitches get rejected by editors. Don’t react to this argumentatively, though. Instead, simply move on to another publication or article topic and try to learn from your mistakes as you go. Arguing with an editor or begging to have your article included in a publication will only serve to make you seem unprofessional and unwilling to take rejection, which may hurt your chances of working with that publication in the future. Source everythingAnother bad habit is not sourcing facts in your articles. This basic fact-checking, though, is absolutely crucial to an article being published, because a false claim in an article can reflect badly on a publication. In addition to making sure that your facts are sourced, you need to make sure that you use proper sources. Think about it this way: If you wouldn’t use a source in an academic paper, you shouldn’t use it in an article, either. For instance, if you have a choice between trusting a blog for information or a scientific study, you should definitely go with the scientific study. Work with your editorA common mistake that many writers make is to only talk with their editor once an article is finished. On the contrary, though, the relationship of writer and editor is like any other working relationship. Communication is key. If you run into a problem writing the article, have to make changes from your original pitch, or can’t meet a deadline, it is better to communicate with your editor as soon as these issues crop up. Just like you or anyone else you would work with, editors don’t like being blindsided by problems or changes. As a writer, your best bet is to work with your editor. Don’t just focus on the article that you want to write; make sure that you give your editor the article you promised. Also, you should be sure to put forth your best work, error-free. Michelle Brooks has been an independent writer and content editor for 7 years. Her expertise includes education, writing, business, and lifestyle. She loves sharing her own experience and knowledge with her readers. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/27/4-essential-editing-tips/
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Lets get right to this week’s stuff. BUT FIRST…CHECK THIS STUFF OUT1. Strong Body-Strong Mind – Boston, MADr. Lisa Lewis and I have designed a 1-day workshop for health/fitness professionals that touches on a topic rarely discussed: the SOFT SKILLS of coaching.
We’ll be holding another Strong Body-Strong Mind Workshop in Boston, MA on August 12th. 1. We offer both a Professional and Student rate. 2. CEUs will be available via the NSCA. 3. Predator Handshakes are free. For more details (including itinerary and registration) go HERE. 2. Even More Complete Shoulder & Hip Blueprint – Houston, TXThis workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint. But now. BUT NOW…it’s the Even More Complete Shoulder & Hip Blueprint. A bunch of wordsmiths we are. With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:
All registrants to this course (as well as future dates in Ljubljana, Slovenia & Los Angeles) will receive a free download of CSHB 1.0 so that you’re up-to-speed on the content Dean and I will be covering. There’s only a little more than a week left to take advantage of the Early Bird rate for Houston. Go HERE. STUFF TO READ WHILE YOU’RE PRETENDING TO WORKIt’s Okay to Struggle – Brett JonesAs it turns out the key to learning isn’t memorizing or even purposeful practice. As Brett lays out in this excellent articles it’s something we rarely discuss…… ……….struggle. The Best Writing Advice I Can Possibly Give You – James FellAs a writer myself I enjoyed this piece by James Fell immensely. Improve Your Lifting Form Today: Take a Breath – Jennifer Blake
Breathing is one of those “finer detail” components that can make all the difference in the world with not only how lifting heavy things feels, but also in overall performance. And it doesn’t have to be a time-intensive, follow Alice down the rabbit hole kinda thing either. Jennifer outlines a simple (albeit very effective) strategy that anyone can apply. 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/2018/07/stuff-read-youre-pretending-work-7-27-18/
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Last summer I had the honor of being invited to speak at the Elite Fitness & Performance Summit in Chicago. I don’t say this lightly: It was one of the best experiences as a speaker (and attendee) I’ve ever had in my 15+ years in the industry. The only way it could have been better is if my hosts, Ryan Ketchum and the rest of the Fitness Revolution crew, gave me my own ticker-tape parade. It was well-organized, well-paced, provided a ton of actionable content, had an amazing roster of speakers and attendees, and included a plethora opportunities for everyone to mingle and interact. It was the perfect blend of professionalism, pithiness, and “laidbackness” that I’ve grown to respect and appreciate after attending so many conferences throughout my career. So to say I was legitimately sad when I had to decline Ryan’s offer to come back this year to present (due to a prior engagement) was an understatement. That said, I still wanted to inform all my readers about the event, to let them know why it will help them grow their fitness business(es), and to also let them know they can still save $100 off their registration. BOOM. Answers To Your Most Pressing Fitness Business QuestionsIf you’ve ever wondered what it takes to create a high powered, cash generating fitness business that allows you to live the life you want, YOU ARE NOT ALONE! A world-class fitness business that pumps out predictable revenue and doesn’t drive you insane trying to manage all the chaos is a fantasy that many fitness business owners and fitness pros only dream of. This can seem like an unattainable business target only achievable by the super-humans you see on social media. While contemplating multiple locations, building sales funnels and taking several weeks off to spend time on vacation with family may seem like goals for the elite, many fitness business owners struggle with the day to day challenges of running a business. If you resolved those issues you could create a substantial impact on your business, growth, and career. The most pressing challenges are:
That is, until now…For the past 12 years Fitness Revolution has been helping fitness business owners implement strategies that grow their business and develop the skills needed to reach their full potential as a fitness entrepreneur. From the startup fitness business to well-known gyms that appear in the Men’s Health Top 10 Gyms list, FR has helped them all. Many fitness business owners wonder how they can achieve more in their business without having to kill themselves doing it. Because of this, FR hosts the Elite Fitness & Performance Summit each year to provide you with TWO full days of strategy and innovation for your business. If you’ve have ever wanted to the chance to learn from the best in the industry join the Fitness Revolution Team and our top industry experts to learn how to IMMEDIATELY transform your business with more sales, greater efficiency, and more profits, YOUR opportunity has finally arrived… Click Here To Book Your Ticket Now (Save $100 Today)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/2018/07/answers-pressing-fitness-business-questions/
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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. According to the Freelancing in America 2017 report, there are now 57.3 million people in the US working as freelancers. Moreover, the number continues to rise at lightning speed–so much so that it's projected that freelancers will dominate the US workforce by the next decade. These figures are significant because it shows how getting the attention of high-paying clients offering long-term projects is more challenging now than ever. Whether you’ve just jumped on the freelance bandwagon or have been freelancing for some time, you need to invest in tools that will help you stand out from the crowd and get your clients’ attention. Among these tools, perhaps the most important will be your freelance online portfolio. Done right, this can adequately capture the attention of potential clients who are willing to pay you what you’re truly worth. That’s because your freelance online portfolio gives them an insight into what you can do along with examples to boot. It also helps you establish and develop an online brand based on what you’d like to be known for. The challenges of creating a freelance online portfolioBelieve it or not, not all freelancers have an online portfolio despite all the benefits they can get from having one. That’s because many freelancers find the whole idea of creating an online portfolio daunting, especially if they don’t have any skills or experience in web design. It is even more challenging for those just starting out their freelancing careers because they don’t have anything to show. Since one of the purposes of an online portfolio is to show potential clients samples of what you can do that’s both understandable and unique, it puts freelance newbies in a tough situation. The good news is that whether you’re just starting out or have been freelancing for some time but don’t have any web design skills, you can still create a freelance online portfolio that gets your clients’ attention. Here are the steps on how to create a compelling online portfolio that will get those high-paying clients reaching out to you. Invest in a professional domain and web hostingAlthough it’s possible for you to create a website by signing up for a free account, I would still recommend investing a few dollars to get your own .com domain. For starters, having your domain makes your website look very professional. The fact that you invested in getting a professional domain also shows your seriousness about your freelance career. Not to mention it's a lot easier for your potential and existing clients to remember. More important, free website hosting services only provide you with limited features that you can use when making your online portfolio. On the other hand, investing in a professional domain and web hosting gives you the liberty to create your portfolio to your liking. As much as possible, use your name for your portfolio's domain. This will further help potential and existing clients to associate it with you. Only consider using a business name if you have a pretty common name or if you're working with a small team. Use the right platformThere are many different website platforms that you can use for your online portfolio. Each of them has their strengths and limitations. When choosing a website platform, consider your niche, budget, and skill level. WordPress is one of the most popular website platforms used by freelancers to create their online portfolios because it’s quite robust. You can fully customize your portfolio, from uploading a theme you like to installing any one of the thousands of third-party plugins so that it works just how you want it. However, because it gives you so much liberty to customize your website, you'll need to devote some serious time to learn how to maximize them. Another platform that's becoming popular among freelancers is Squarespace, especially among those that don't have any experience in web design and development. Although its features are limited, it’s easier to use because of its drag-and-drop dashboard. Wix is a website platform that's somewhere in between. Just like SquareSpace, it allows you to create your online portfolio using a drag-and-drop dashboard. But like WordPress, you have the option to install additional apps and plugins to enhance your portfolio further. Go mobile on everything...One of the biggest mistakes freelancers make when creating an online portfolio is not taking the time to check if the template or theme that they use is mobile-friendly. According to Statista, over half of the global website traffic comes from mobile devices. That means that there’s a very good chance your potential clients will be viewing your online portfolio on their mobile phone or tablet. If your portfolio isn't optimized to be mobile-friendly, it can cause them to get frustrated and leave your portfolio altogether. But it’s not just your online portfolio that should be mobile-friendly. Anything you send to your potential and current clients should also be easy to create and view using a mobile device. That includes estimates and invoices you send to prospective and current clients. ...including your invoicingClients these days are more willing to work with freelancers that provide them with as much convenience as possible, especially when it comes time to make a payment. Using an online invoice generator that gives you the option to accept credit card and debit card payments will give them this. Invoice Simple is one tool to consider when creating your invoice. Their invoice generator allows you to create professional-looking invoice and receipts to your clients that are easy to review whether they view them on their laptop or mobile device. One of the great features they have is that they allow you to offer your clients the option to pay using their credit card, something that not many freelancers offer. There is a transaction fee for this option; however, the amount is minimal compared the otherwise hefty fees charged by most credit card companies. Once you send your invoice out, you get a notification when your client received and open the invoice. That way, you can follow up with them in case you haven’t still received your payment. But perhaps the best part about this is that if your client doesn’t view your invoice for some reason, Invoice Simple will send reminders on your behalf to your client so that they would view the invoice and make the payment. Strategically design your homepageEven though your portfolio’s homepage isn’t the very first page visitors will see, it’s still important that you take the time to design the layout and choose the words you put here. You need to construct your homepage so that it delivers a clear message on what services you offer and who your target clients are. By doing this, you’re able to increase the chances of getting the right clients to reach out to you. It also helps you establish your brand. If you need help in this part of your portfolio, CreativeLive has an online class that will walk you through this process that’s worth checking out. Target your About page to your ideal clientOne of the most visited pages on your online portfolio is your About page, because this is where your potential clients can learn more about who you are and what you can do. While there’s nothing wrong with telling your visitors a bit about yourself and how you got started in freelancing, give more emphasis on your audience and their goals. After all, the reason why they found your site is because they’re looking for someone who can do just that. List your servicesDevoting a separate page to a list of the services you offer gives your visitors a clearer picture of your specialties. It also provides them with a glimpse into the type of clients and industries you cater to so you don't end up wasting time communicating with someone who doesn't match your ideal client persona. Along with your list of services, I also recommend including other details like your service rates, payment terms, and accepted forms of payment. That way, you increase your chances of communicating with prospective clients that are willing to pay your asking price. Provide samples of your previous workOf all the different pages of your freelance online portfolio, this is the most important because it gives prospective clients concrete examples of your skills and capabilities. Keep in mind when providing samples of your work, make sure that you include some details about each of them like:
You don’t have to write a long paragraph for this. Listing these using bullet points will suffice. This helps make it easier for your prospective clients to skim through your samples and see if you’ve done something similar to what they want to accomplish. Also, don't overwhelm your visitors by including every single project you've completed. Include here only your best work and most impressive projects. More important, make sure that you first get permission from your clients before you publish any work you’ve done for them. Unfortunately, some clients don’t take it too kindly when you include work you’ve done for them in your portfolio. They may even sue you for copyright infringement. What if I don't have any clients yet?You can fill this up by creating personal projects that are in line with the scope of services you're particularly interested in specializing in. Add a blogEven if you’re not offering freelance writing services, a blog is a beneficial addition to your online portfolio. For starters, it gives you the opportunity to share your knowledge, experience, and expertise in your field. This establishes you as an expert that knows what you're doing. Second, publishing blog posts can help generate traffic for your online portfolio. Often, people search online to look for solutions to their needs and problems. When you publish a post that delivers valuable and helpful information, it will not only bring visitors to your portfolio but also begin the process of nurturing them, eventually transforming them into potential clients. Lastly, search bots love it when you’re constantly churning out content for your target audience. The more you do this, the better your portfolio will rank on search engine result pages. And the better you rank, the higher the chances of getting your potential clients to visit you instead of your competitors. Include calls-to-action (CTAs) banners and buttonsAs its name suggests, CTAs are banners or buttons that encourage your visitors to take some form of action. In the case of your online portfolio, these CTAs should capture your clients’ attention to reach out to you for a quote or to schedule a consultation. Again, you don't need to be a professional graphic design artist to create a CTA button. You can create an eye-catching yet functional CTA button on sites like Bannersnack. What I like about this site is that you can create CTA banners in different sizes using their drag-and-drop dashboard that you can add to your portfolio. Optimize your portfolioI saved this for last because even if you’ve done the first nine steps, your online portfolio won’t get your clients’ attention without this. When people do a search online, search engines display the most relevant sites and pieces of content based on the keywords used. If you don’t take the steps to properly optimize your online portfolio, these search engines won’t be able to find it among the millions of sites out there. So you end up losing potential clients to your competitors. In a fiercely competitive marketplace, an online portfolio is one of the most critical assets of any freelancer. It allows you to establish a personal brand and helps you connect with potential clients that will bring in steady cash flow to your business. While there are lots of elements that go into creating a compelling online portfolio, all these boil down to showing to your potential clients how your services can help them reach their goals, and more importantly, why they should choose you. Kevin Payne is an inbound marketing consultant that has helped multiple Saas startups increase their online sales through the use of inbound marketing, growth hacking, and social selling. When he's not advising startups he often writes about the many lessons he has learned from the trenches. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/26/how-to-create-an-online-portfolio-that-grabs-clients-attention/
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I have a friend who was recently accused of failing to pay one of his contractors on time. Because my friend is a well-known public figure, the contractor decided to post a video on YouTube airing out her grievances. To date, the video has almost 18,000 views. I watched most of the hour-long video and came to the conclusion that both my friend and the contractor were at fault. She completed the work without a contract–and, indeed, based on the time stamps and screen shots that the contractor shared, my friend did not pay her in a timely manner. But that’s not the interesting part of this story. After watching the clip, I decided to read the comments. That’s when I started to see a pattern emerging. Several people were intimating or stating directly that the contractor was overreacting because she shouldn’t have expected to be paid in a timely manner. One commenter wrote: “Ok. Let’s be clear [if you do] any freelance work, contract work [you should] expect your money to be late. . .this is widely known in the industry.” Several people liked the comment, but no one disagreed with the commenter. As someone who has experienced a late payment or two over the course of my freelance career, the callous assumption that a freelancer should expect late payments rubbed me the wrong way. It’s one thing if something is an outlier and it is something totally different if something becomes so normalized that no one questions whether it is ethical (or legal). This led me to think about how other people’s perceptions of what freelancers do or deserve may affect the way freelancers are treated, including whether it is accepted that late payments are job hazards, similar to the potential hazards that other professionals must contend with. Curious as to whether this belief was an anomaly, I reached out to some of my freelancing colleagues. Several agreed that they had grown used to late payments. One even stated, “It comes with the territory.” But it shouldn’t. Not only should we not accept this, but we also need to make sure that we are putting some safety nets in place to make sure that we, as freelancers, are not contributing to the idea that fair and timely compensation is reserved for W-2 employees. Get it in writingOne of the most egregious mistakes that a freelancer or contractor can make is work without a contract. Phone conversations are great; so are e-mails and text messages. But you must insist upon a legally binding contract, even for small amounts. If possible, have a lawyer review it or better yet, have a lawyer create one for you. There are some great contract templates online, but it never hurts to make sure that the contract’s language and clauses are applicable in your state. Lastly, make sure both parties sign and date it and keep copies in a safe place. Payment due dateI have heard of instances when late payments were the result of a misunderstanding or logistical misstep: An email recipient may be on vacation or your contact person may have left the organization. These are innocent mistakes that can be easily rectified. But what about the not-so-innocent “mistakes”? First, know what you will and will not accept in terms of payment due dates. Second, don’t assume that your pay schedule will be the same for every client. My recommendation is that you ask before you begin. I have one client who pays 60 days net. Two months is a long time to wait for a payment, but that is his system and I know that before I begin any projects for him. A different freelancer may decide to decline because that payment schedule does not work for her. Additionally, if your client uses an invoicing system and they stipulate that you will be paid 10 days after you invoice them, make sure that you are clear about whether that is 10 business days or 10 calendar days. If not, you may find yourself waiting around for a check that has not been mailed yet. Most importantly, to ensure that everyone is clear about expectations, embed the due date and all appropriate language in the contract. When determining when you expect to be paid and even how the payment will be made, be as explicit as possible. Failure to make timely payment clauseWhen I first started, I used a pretty generic contract, but over time, I realized the importance of having my lawyer add a clause that stipulated what the consequences were for failure to pay by the stated date. I use a specific dollar amount as a fine, but I have seen other contracts that indicate that additional interest will be added on after the due date until the contract is paid in full. This penalty can serve as an added incentive for a client who may be inclined to dismiss the importance of making a payment on time. (Of course, there is still a place for grace for clients who may be experiencing some extenuating circumstances, but that should be handled on a case by case basis.) In terms of recourse when a client continues to pay late or refuses to pay, I recommend that you consult someone who is familiar with the contract laws in your state. Freelancing isn’t free and your payments shouldn’t be late either. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/25/late-payments-part-of-the-territory-for-freelancers/
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Amazon is the world’s biggest online retailer, so it’s not surprising that there are millions of people who are making a living as self-employed merchants on the platform. In addition, many freelancers sell their intellectual or creative property through Amazon, including books, music, crafts, and the like. If you are already an Amazon seller—or you are thinking about becoming one—it’s super important that you get primed (pardon the pun) for the intricacies of sales tax implications for Amazon sellers. It doesn’t matter how you sell goods on Amazon; whether you have your own brand or shop or use the Fulfilled by Amazon (FBA) model, you are completely responsible for collecting, reporting, and remitting sales tax from every sale—and, of course, reporting the income you generate from your Amazon business. It also goes without saying that you need to track your sales, pay estimated taxes, and manage your Amazon business just like you would any other type of company. The brief guide below will help you better understand your sales tax obligation when you sell on Amazon: How Amazon collects your tax informationIn order to be a seller on Amazon as a U.S. taxpayer, you have to complete what Amazon refers to as a “tax interview” in your seller account. Essentially, you will be providing Amazon with the appropriate tax identity information by submitting a W-9 or a W-8BEN form plus your Taxpayer Identification Number (TIN), which is either your Employer Identification Number (EIN) or Social Security Number (SSN). The tax implications for international sellers on AmazonIf you are not a U.S. taxpayer, but are selling your wares within the United States, the IRS requires you to provide Form W-8BEN to Amazon, which exempts you from U.S. tax reporting requirements. However, Amazon also clearly states that international sellers are responsible for determining any tax obligation, reporting and paying taxes due to the appropriate taxing authorities, and abiding by any relevant VAT (value-added tax) obligations in their elected country, the countries to which they deliver products, and any other countries where their Amazon business requires them to do so. Amazon sellers need to know the status of their sales tax nexusAs you may already be aware, forty-five U.S. states plus the District of Columbia have a sales tax. Sellers in these areas must charge sales tax to buyers based on the individual rates of each state or district. To do this, you must have a sales tax permit or license in each state where you have a sales tax nexus. A sales tax nexus is established when you have a significant presence in a state, usually by:
When you have a sales tax nexus in a state that has sales tax, you must collect it from all buyers, no matter where you ship your products from. An important note: A few weeks ago, the Supreme Court ruled in favor of the State of South Dakota in a suit that the state’s government had launched against online retailers Wayfair, Overstock.com, and Newegg for not collecting and remitting the state’s sales tax. In the wake of this decision, South Dakota is enacting a law that requires all merchants with more than $100,000 in annual sales or more than 200 transactions in the state to collect 4.5 percent sales tax. You can expect that many other states will follow suit, as Washington State and the State of Pennsylvania have this year. This Supreme Court ruling reinforces the fact that if you are running an Amazon-based business, it is advisable to work with a tax firm that can help you manage multi-state sales tax obligations. Collecting and paying sales tax on your Amazon salesWhen you sell something on Amazon, you collect sales taxes based on the settings that you create in your Amazon selling account for each of the applicable states. Sales tax is a “pass-through” tax, meaning that you are merely collecting the taxes and passing them through to state and local taxing authorities when you file a sales tax return. This is generally done on a monthly, quarterly, or annual basis. While sales tax management for online sales may seem straightforward at first, it’s not. This is because every state (and often localities within a state) can set their own sales tax rules this often causes problems and confusion for Amazon merchants. Those who sell in multiple states and have a tax nexus in multiple states are especially prone to confusion over when to charge sales tax and at what rate. In addition, sales tax may be applied to different products or services in different ways in different geographic locations. Shipping charges are one example—in some states sales tax is charged on them and in other states they are not taxable. There are variations in the management of sales tax permits, too. Some states require that they be renewed periodically, while others do not. As you can see, it is critical to be crystal-clear about the sales tax rules for the states and specific localities where you have a tax nexus. Otherwise you may face significant sales tax penalties or a sales tax audit. Another important point to keep in mind if you collect sales tax in multiple states: This activity may mean that you have to file income tax returns due to the fact that you are earning income in these locales. The difference between origin-based sales tax and destination-based sales taxAnother twist in determining sales tax rates is related to the fact that most states have either “origin-based” sales tax laws or “destination-based” sales tax laws. This means that some states require you to collect sales tax at the rate effective at the point of “origin” (i.e.,m your home tax nexus, where your office or warehouse is located). For the majority of states, you are required to collect sales tax at the rate of the “destination” (i.e., the place here your buyer resides). How to file sales tax returns for your Amazon businessBy this point, you are likely sensing a theme about sales tax obligations related to selling on Amazon (and online in general): The rules vary widely from state to state. The date that sales tax is due is no exception. While many states have the 20th of the month as the due date, there are other states with different due dates. This is especially important to keep on top of if you pay sales tax on a monthly or quarterly basis. States also have different requirements for filing sales tax returns, although most require you to file a return even if you have not sold anything. Be sure you know which states require you to file and pay online and which ones have different rules for filing sales tax returns. Stay current on sales tax compliance for your Amazon businessKeeping current on state and local municipality sales tax rules, especially when your business changes to include sales in different or new tax jurisdictions, or offering different products can be challenging, but it is crucial to avoid penalties for non-payment of sales tax or late payments. If you are ready to start selling on Amazon or to expand your existing sales activity on the platform, it is wise to tap an experienced accounting professional for advice. They can accurately assess your sales tax obligations and keep you in compliance with reporting requirements based on your business activity so that you don’t face a sales tax audit down the line. 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 Freelancers Union 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/2018/07/24/a-guide-to-sales-tax-for-freelance-amazon-sellers/ |
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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