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I know what you may be thinking.
I get it. Planks aren’t the sexiest or most exciting topic on Earth. And they certainly aren’t an exercise that get people jazzed up to go to the gym and train. Well, traditional planks aren’t anyway. Today’s guest post by Cleveland based personal trainer, Michael Anderson, showcases some variations that may change your mind. 8 Plank Variations That Don’t SuckThe traditional front plank is one of the most well known and least useful exercises we have available to us. There are various figures but the world record for a plank hovers between eight and ten hours. There are exactly zero useful strength exercises that you can do for eight hours. The plank makes sense in theory: In that position you’re forcing your anterior core musculature to support your spine in a way it isn’t used to and will result in strength and stability increases. Truthfully, it can be useful for this purpose, but it gets out of hand really quickly. People always think that adding time to their plank is the right thing to do, but end up with some horrific Gollum-esque posture; neck cranked forward, low back sagging, butt up in the air just grimacing their way to an extra 5 seconds on their personal record. I’m here to tell you that there are much better ways to train core stability (anti flexion / extension) than just hanging out watching the timer on your phone. In fact, I’ve got eight better planks you can try instead of the normal plank. I’ll even be a sweetheart and list them in what I believe is the easiest to hardest. 1. Foot March Plank[embedded content] I like this as one of my first progressions from a static plank because it’s a very familiar position to most people. Marching your feet just an inch or so off of the floor adds a substantial anti-rotation component to the exercise, and your client will recognize it very quickly. 2. Elbow Tap Plank[embedded content] Like the foot march plank, this increases difficulty by taking away a point of contact but feels much more difficult than moving your feet. I like to make my clients move through this very slowly and deliberately to help reduce the amount of hip swinging they get. I find it helps to keep your hands centered on your chest and adjust the width of your feet to increase or decrease difficulty. 3. Bent Knee Side plank with Clamshell[embedded content] I actually think I dislike static side planks more than static front planks because people end up in really dog-shit positions really quickly. A good “hack” to fix this is utilizing the bent knee side plank, which makes it easier to stay in a good position by shortening the length of the lever (your body). To get even more out of this exercise, throw a band around your knees and hit a clamshell. You’ll be training anti-lateral flexion as well as a few aspects of your hips while you’re at it. I utilize these as both a core exercise and as a filler/activation exercise paired with squats or deadlifts. 4. Plate Drag Plank[embedded content] This is very much a progression of the elbow touch plank and allows you to load it externally. There are lots of other videos of people using kettlebells, sandbags and even heavy ropes to do these. 5. Side Plank with Wall Slide[embedded content] The first time I did these was during Eric Cressey’s “Show and Go” program. I saw them on the program for that day and watched his video and thought it would be no big deal. Got set up for my first rep and as soon as I lifted my leg I folded like a chair. My athletes have given this exercise various names like “The Devils Exercise” and “if I see this again next month I’m gonna punch you in the junk”. But give them a shot, I swear you’ll like it… 6. Bench Plank with Row[embedded content] This gets really brutal really fast. I personally don’t really chase the weight of the row portion of the exercise as I prefer the plank to be the emphasis and to be controlled perfectly. It’s nice to get a little extra rowing in with this exercise, but always be in control of the dumbbell. 7. 8 Point Plank[embedded content] I thought I’d throw a curveball at you by making the two most difficult variations here static planks! I just learned this variation recently and it’s really pretty amazing. I underestimated it at first and then found myself shaking like a leaf in a windstorm within five seconds of starting it. Putting your knees on the ground and posteriorly tilting your pelvis will help to remove your quads and hip flexors from the equation and then moving your elbows out under your eyes lengthens the “bridge” a little more. If it feels not so hard to you, then you really need to focus on that pelvic tilt! 8. RKC Plank[embedded content] This is a static plank, but barely. The technique described in the video is called the “Zip Up” technique and I like to go through those steps before every rep of this plank. I typically ask my clients to do three, 10-second holds with a quick break in between each rep. You end up with a 30 second plank, but the most intense 30 seconds possible. If you don’t say “holy shit” as soon as you finished, then you did it wrong. Final WordIf you’re going to train your core, you might as well be doing something that’s legitimately effective and won’t take up 7 minutes per set. Try these out and let me know how they go for you. About the AuthorMike is a personal trainer and strength coach living in Cleveland with his fiance and adorable pit bull. He is the owner of Anderson Strength and Fitness, the strength coach for Healthy Green Athlete and is an all around badass dude. You can follow him on Instagram HERE or shoot him an email at [email protected]. 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/2018/07/8-plank-variations-dont-suck/
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I know I may regret doing this, but here it goes. Lets talk about “Keto.” Or, the Ketogenic Diet. It is E.V.E.R.Y.W.H.E.R.E of late and it seems you can’t have a ten minute conversation with anyone, or walk more than a city block, before it casually comes up. It goes something like this: “Hi.” “Hi.” “Man, this humidity is brutal.” “I know, right? I wonder when it’s going to end?” “I heard Wednesday. Say, have you heard of Keto?” And that’s pretty much how it goes. This Will Not Be a Scientific BreakdownI know my lane as a fitness professional. My expertise orbits around helping people get stronger, more athletic, move a little better, or otherwise building a bunch of deadlifting Terminators. My strengths aren’t in debating macros, breaking down the Kreb’s Cycle, or discussing the complicated layers and intricacies of gluconeogenesis. There’s a reason why I rarely (if ever) write about nutrition. That being said, I’d be lying if I said the topic doesn’t make up a large portion of my professional (and personal) life. What kind of coach would I be if I never discussed the importance of (total) caloric intake with a client who’s goal is to fat loss?, or if I never divulged the power of protein (and the many sources to get it from) for muscle maintenance and growth?, or if I didn’t go out of my way to mention dietary fat has a ton of health benefits? Moreover, what kind of coach would I be if I never extolled the wonders of Tupperware and the myriad of foods one can eat out of their containers? Needless to say I talk about nutrition on an almost daily basis with my clients/athletes and I always attempt to answer honestly and to the best of my ability (and scope of practice). In addition I’ll often go out of my way to direct them towards sources and authorities I trust and respect. To that end, I’m not going to attempt to explain the Ketogenic Diet in a thorough fashion here. There are entire websites and books you can peruse and nerd out on if you’re looking for an entertaining Friday night. Nor am I going to attempt to sway you one way or the other, my dear reader, as to its validity and efficacy. NEWSFLASH: I concede: It works! Instead all I want to do is provide a little perspective and insight on how I view/interpret things when it comes to this latest health/fitness trend. What Is the Ketogenic Diet?This may come as a surprise to some, but “Keto” isn’t new. It’s been around for quite some time. To give credit where it’s due: My introduction to the Ketogenic Diet was back in the early-mid 2000’s after reading Lyle McDonald’s brilliantly titled book, The Ketogenic Diet (originally published in 1998). In short, the diet is all about minimizing carbohydrates while following a moderate protein, high-fat plan with the end goal to nudge the body into a state of “ketosis” where it’s then less likely to be using glycogen (stored sugar) as it’s main source of energy. I.e., the body runs out of glycogen stores so it then needs to find alternative fuel source(s). When this plan is followed long (and stringently) enough, the body (liver) begins to process fat into ketones which then becomes a fuel source your body can use. NOTE: I say “stringently” because to my knowledge, it’s really, really, really, really hard to get into TRUE ketosis (let alone stay there). Even though the diet is considered a “moderate protein” approach, it’s actually not due to the insulinogenic properties of protein. Eating “too much” protein or going a smidgeon over can push someone out of ketosis rather easily. Anyway. The idea is that once you’re in “ketosis” you’re burning a boatload of body-fat. Surprising to some, the Ketogenic Diet was first developed to address tough-to-address cases of childhood (and adult) epilepsy, because it was shown that ketones, along with another chemical byproduct of the diet, decanoic acid, helped to reduce their frequency. Pretty baller. Science and research works. But lets pause. Someone, at some point, was like:
I’m being facetious of course. “Keto” definitely works with regards to fat/weight loss, but it also hits the mark on some other things too. Other “benefits” attributed to the diet include but aren’t limited to:
But the question I have to ask is:
Well Is It?To get to my answer I first have to share a story from this past weekend. I was in dire need of some caffeine as my wife and I were walking around running errands with our 1.5 year old in tow. I meandered into my local GNC to pick up a quick energy drink and the guy behind the counter started some small talk. First he asked about what I do? (strength coach), where I work out of? (my own place nearby), how long have I been doing it? (before smart phones existed), and he seemed genuinely interested in picking my brain as to what HE should be doing to put on some weight? He mentioned protein powders, how he’s been trying to figure out the proper nutrient partitioning ratio, and a few other unimpressive words that really, in the end, mount to nothing other than him saying “blah, blah, blabidy, blah, blah. Insulin.” It was fine. Small talk. No big deal. He then looked at me and asked if I had ever heard of “Keto?” (Cue Jaws theme music here). “Sure,” I said. “What do you think of it.” “I know it’s popular now and that it works well for some people.” “Do you like it?” “Personally? No.” “What do you like then?” “I like whatever diet or approach allows people to best adhere to something long-term and matches their goals.” SHORT ASIDE: I am not a fan of ad hominem remarks, and I KNOW this will come across as cliche because 50% of the time whenever anyone tells a “GNC story” the same description comes up. But I’m being 100% honest when I say the guy I was talking to was 6ft, 135 lbs soaking wet. Clearly hasn’t lifted a weight in his life. “I like what you said there. But why are you against Keto?” “I’m not against it. I just feel it’s not magic. And for all the work it takes someone to actually get into ketosis, I don’t feel there’s much benefit over all the other diets or approaches when matched for protein intake and calories.” “My manager is a personal trainer and he’s a big fan of Keto. He mentioned the sugars in yogurt and that those should be avoided.” “Yeah, I don’t think sugar is the enemy or all that bad.” Now, imagine I hadn’t said what I just said (sugar not being bad) and instead said any of the following: – “The world is flat.” Imagine I had said any of those things and then I told him my best friend is an invisible dragon named “Derek.” Imagine the expression on 95% of the population’s face if they had heard something as crazy and blasphemous. That’s the look I got back. The dude’s eyes could not have widened enough. “Wait, you mean you don’t feel sugar decays the body?” “Fruit has sugar, is that decaying the body?” Sensing a mental gymnastics quagmire I wasn’t going to get out of any time soon (and knowing five minutes of my life had just passed) I immediately responded with “My wife and kid are waiting for my outside dude.” Which they were. As was Derek He ringed me out and I left. Keto = Not MagicNotice I am NOT saying “Keto” doesn’t work. I think this is the second or third time I’m saying this to make it abundantly clear. It does, and I’m ecstatic for those individuals who have found something that works for them and has allowed them to stick with something long-term. But what I find dumbfounding – and I see researchers like Alan Aragon and Layne Norton, who are way smarter than myself on this topic, fighting this fight often on the interwebz – is that there are a lot of people out there who think “Keto” is the end-all-be-all approach that will have everyone losing weight, reducing their risk of diabetes, and getting them accepted into Hogwarts. But when matched for calories and protein….so does every other freakin diet in existence. To use a real world example I had a friend of mine reach out yesterday who felt compelled to do so after I shared my GNC story on Facebook.
That last sentence is money. I can’t understand why this train of thought is such an insurmountable hurdle of commonsense for some to fathom. My suspicion (and that of my friend above) is that there are deeper psychological issues or disordered eating around food at play, and that one’s relationship with food (not to mention body image) are no doubt festering beneath the surface. And, of course, we can’t deny a certain percentage of people have a financial incentive to stress the Ketogenic lifestyle. That’s dandy and far be it from me to tell someone they can’t make a living (much less how to do it). But can we please stop with the fantasy and proselytization of this diet? It works. As do others (when people actually follow them and are consistent). It’s not fucking magic. This is. 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/take-keto-craze/
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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. There once came a time in one freelancer's life where the services she was so passionate about at one time brought no joy. It felt almost like she was trudging through the motions on begrudging autopilot and dreaded getting up each day "for work." She didn't want to spend time sitting behind a computer and put off doing it for as long as possible. She dreaded opening her inbox to see emails from clients, who all wanted something or other from her. It seemed like her list never ended and she couldn't seem to find a break. She didn't want to be working anymore and felt stuck in a block of procrastination without going anywhere useful. She wanted to do something different. The seed of changing her freelancing business was planted. She started to look around at the options available to her. What was she already familiar with that she enjoyed doing? She had an answer after a few days and a smile drifted across her face. Then a sudden question dawned on her that quelled her excitement about a welcome change. What about the clients she already had at this point? What will happen to them? This is a very valid question that comes across many a freelancer's mind as they shift gears. A revolutionary changeWho is this freelancer, you ask, and why should you care about her story? Because the freelancer was me and this revelation happened to me only a couple months ago. Up to this point, I had been doing blogging for businesses in several different niches without real guidance. I began to feel burned out in more ways than one and felt no desire to help the people I had been so excited to help only weeks earlier. My business was at a plateau I couldn't get past and I couldn't understand why for the longest time. Then I realized something revolutionary: I wasn't doing what I loved anymore. I felt stagnant on the plateau and knew I was going nowhere due to some very deep-rooted resistance toward growing my business. Because of that, I fell out of love with what I was doing. I was at a cross-roads and knew I had a very difficult choice to make in regards to what I'd be doing with clients. When I saw the crossroads clearly for the first time, that's when I knew something had to give in my business. I knew I had some changing to do within myself and within my business. I had to do something to fall in love with what I was doing for people. I needed to remind myself why I was in business as a freelancer in the first place. I had to look again at the driving force for my business as it stands now. Because of that inner work, I knew my heart had already made the decision for me. I knew that the blogging and social media work I was doing for people wasn't going to be enough for me. I knew right then and there that I needed to go wider so I wasn't doing the same thing each day behind my computer. How did I justify my decision to switch gears? Why it's okay to shift your businessThe answer to this question is simple: It is your business and your choice. As a freelancer, you are a business owner at the mercy of no one but yourself. You chose to enter into business because you didn't want to answer to someone else, no matter who it was. You are working WITH clients instead of FOR them. That is a huge difference and one we all struggle with as new freelancers. It is no one's decision but your own at the end of the day. There will be days where the inner battle is harder to deal with than others but there is also the idea that you are free to make decisions that will benefit you in the long run. Take care of yourselfYou need to take care of yourself first and foremost. The clients will come along with you as they come to realize they want to continue working with you. One thing I've learned over the past two years of freelancing is that the clients who do not see the value in what you do for them are not going to be a good match for you. It's okay to let those clients go for your own sanity along with their own sanity. It's okay to change gears in your business if you feel like it is time to do so. I made the decision in my own business and I'm feeling better than ever about it these days! In fact, I believe my business is better off because of the decision. When you make a decision to release the negative aspects of your business once and for all, the relief is so worth it for us all. Lizzie Fourman is a freelance writer by day who specializes in the marketing, entrepreneurship, literary, and gaming industries. By night, she is a gamer who prefers games from the late 90s. You can find her portfolio on Contently. You can also email her at ([email protected]) if you’re interested in working together. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/23/course-change-why-its-okay-to-shift-your-business/
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No funny business or LOLs today. Lets get right to business. 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 ($129) and Student rate ($99). 2. This Early Bird Rate ends on Sunday 7/22 3. CEUs will be made available. For more details (including itinerary and registration) go HERE. 2. Even More Complete Shoulder & Hip Blueprint – Dates/Locations AnnouncedDean Somerset and I are currently in the throes of drumming up new content for our staple workshop series. We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA, Minas Tirith – and even turned it into a popular digital product HERE so everyone can enjoy it. We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Edmonton, Australia, and Singapore in 2019. If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself. Go HERE to register in the announced cities. STUFF TO READ WHILE YOU’RE PRETENDING TO WORKSo You’re Considering Putting Your Name On Your Business? – Pete DupuisUnless your last name is “Brickshitdieselmotherfucker,” don’t use it to name your gym. Although, in fairness, Pete offers both the pros and cons of using your name. Be cautious. And if you’re last IS Brickshitdieselmotherfucker….can we be friends? The Dark Knight Turns 10 – Entertainment WeeklyThis has nothing to do with fitness, but I wanted to share this nonetheless. Around this time 10 years ago The Dark Knight was released. This was an excellent “back and forth” between film critics Chris Nashawaty and Darren Franich I thoroughly enjoyed. You Can Be Tom Hanks – Dan TrinkRemember that scene in Castaway when Tom Hanks’ character is making his getaway from the island and his beloved Wilson inexplicably floats away and towards the end of the scene we’re left with that cacophony of “Wilson! Wilson! I’m so sorry. Wiiiiiiiiillllssssooonnn!!” Yeah, I cried so freakin hard too. Anyway, my boy Dan makes a brilliant analogy between that scene and how he explains what training WILL and WON’T do with his new(ish) clients. Great read. 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-7-20-18/
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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. Do you sometimes get those days, where your to-do list feels like a ball and chain, getting bigger every day. Drowning in deadlines and projects. Suffocating in a sea of chores, client requests, proposals. It all. Feels. Too. Much. You snap at colleagues and loved ones. Leave housekeys in the fridge. And almond milk on the tray by the door. And you’re not actually getting anything done because of the heart-aching panic and paralyzing nerves. Fear not, help is at hand. I’m sharing with you three things you can do to feel better in minutes (without punching pillows). Give yourself a few minutes so you can think clearly and effectively, and get stuff done. What are you grateful for?(2 minute exercise) Step away from your computer, your laptop, grab a pen and paper (not your phone or laptop). Set your phone in airplane mode, then set the countdown timer for two minutes. For the next two minutes make a list of things you’re grateful for. Here’s mine:
Listen to the sounds around you(1 minute exercise) Stress and overwhelm are incredibly disempowering emotions. They over-activate your amygdala, your brain’s fear center, causing you to react, be impulsive, and not particularly productive. An overactive fear center literally shuts down your pre-frontal cortex, the part of your brain associated with prioritising, decision-making, creativity, self-control. To calm your fear center, set your phone timer for one minute. For the next minute, listen to all the sounds you can hear around you. Mine:
There. This simple exercise takes you out of your head, bringing you into the present moment. You can’t think and listen at the same time. Forcing your mind to listen, directing your attention, steers you away from the thoughts causing you stress, giving you a mindful moment. Send thoughts of loving kindness to three people(3 minute exercise) The primary cause of suffering is thinking about yourself. When the negative thoughts are on a roll, it’s extremely difficult to stop them. It’s far easier to replace those thoughts with other thoughts. When you think loving kindness, you can’t think of the things causing you stress. Repeat to yourself these words, feeling the words sink in–just saying them without feeling won’t work: I wish myself peace and happiness In case you were wondering, self-love and kindness does not make you a narcissist. Those people are selfish. As a Freelancers Union reader, I’m certain you care about others and have the tendency to place others before you. So chill and give yourself one minute of loving kindness. Next, after flooding yourself with love and kindness, think of one person, a loved one, a colleague, the person sitting opposite you on the tube, anyone, and send them thoughts of love and kindness for between 30 seconds to one minute: Sending her love and kindness Then pick one more person and do the same for them. Your turnPick one from these three ways and do it right now. Give yourself this time. You deserve it. Sending you loving kindness and wishing you a day free from mental suffering. Anis Qizilbash is founder of Mindful Sales Training and author of Mindful Selling: Seven principles to banish stress and boldly grow your impact, your way. Grab her free guide: How to close a sale without being pushy. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/20/3-quick-ways-to-beat-stress/
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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. Creating a potential client directory (also referred to as your prospect directory or prospect list) is a must for streamlining and better organizing your business management and marketing efforts. If you want to get clients for your freelance business, then having a variety of prospects in a database is a fantastic way to reduce overwhelm and connect with clients you actually want to work with. The idea behind creating a prospect directory is that you can brainstorm ideas for all of the clients you would LOVE to work with, and then from there you can come up with a concrete plan for reaching out to those specific companies/individuals. By the way—if you’re a freelance writer, you can absolutely use this prospect directory concept for listing websites, magazines, and other publications you’d like to write for. Your client directory doesn’t need to be anything fancy. In fact, you can use a basic spreadsheet to keep your thoughts and ideas organized and all in one place. When it comes to creating your client directory, you’ll want to follow this step-by-step guide: Know who your ideal client isYou can’t exactly market your business unless you know who you want to market yourself to. Building a prospect list is about identifying the RIGHT people for your unique set of services. Find your first 10—20 prospectsHere, you’re going to take your ideal client profile and begin going on the hunt for prospects. In particular, pay attention to who you would most love to work with. Let’s say that you specialize in managing Instagram accounts for people, and in particular you want to work with local boutique restaurants in your city. You can start compiling your list of all your favorite restaurants. You’ll want to add to your prospect list over time, but starting out with just 10 will be much more manageable in the beginning. Once you have your first 10, then you can add the next 10, and the next, and the next. Plus, when you start with the first 10 individuals/organizations that you’d love to build relationships with and have as clients, then you’ll also be able to get an even clearer idea of your ideal prospect. Do your research for each prospectOnce you have your first 10—20 prospects listed in your directory, then you can start researching them. Identify key contact people for each company; gather contact information for them and learn what you can about their businesses. Look into where these prospects spend their time (for example, on social media platforms and/or in-person networking events, etc.). Keep track of any particularly useful and interesting tidbits in your spreadsheet. At this stage, you might realize that some of these prospects aren’t a good fit after all. That’s okay! Scrap them from the list and go back to Step 2. You might even want to include a separate tab on your spreadsheet for businesses that don’t fit your ideal client profile after all, so that you don’t accidentally add them to your directory again in the future. Connect the dots between the services you offer & the prospects you’ve identifiedNow that you have your list of prospects, you’ll want to have a firm understanding of why exactly your business is the right fit for them. What about you and your services will most appeal to each individual prospect? Explore how you can be “of service” to each prospect on your list. You’ll want to consider why will they benefit from your services and what makes YOU the right person to work with them. Focusing on the benefits they’ll get from you—rather than why you think they’d be cool to work with—is going to help you to shift your perspective and better frame your pitch later on. Brainstorm how you’ll build relationships with each prospect on your listIt’s not enough to just have a list of prospects! You also need to figure out a concrete plan of action for connecting with them in meaningful ways so that they can get to know, like, and trust you. This will help you to “warm them up” before you pitch them. Consider your current relationship status with each prospect on your list: Have you connected with them in the past? Do they know who you are? Do you have a shared connection who can introduce the two of you, or who can put in a good word for you? What can you do to cultivate relationships with them? Identify at least 3 actionable ways you can cultivate relationships with each prospect, and add that to your directory spreadsheet. 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. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/19/5-steps-to-creating-a-client-directory/
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Two weekends ago I was in London teaching a workshop with my friend Luke Worthington. We had a group of 35 trainers from across the UK (and Europe) eager to learn more about assessment, program design, coaching up common strength movements, and how I rank the Bourne movies. One of the main umbrella themes we kept hammering home was that, contrary to popular belief, “tight” hamstrings isn’t really a thing. Labelling the hamstrings as “tight” is often the default scapegoat and blamed for everything from butt wink to low back pain to male pattern baldness. So it wasn’t surprising to see the flabbergasted reactions from the majority of attendees when Luke and I kept repeating our message. You would have thought Gandalf rode in on a Unicorn yelling “You shall not stretch the hamstrings!” based on people’s facial expressions. Did Tony Just Say Tight Hamstrings Don’t Exist?What’s next: Water isn’t wet? Grass isn’t green? Ryan Gosling’s gaze doesn’t penetrate my soul? Listen, I’m as skeptical as they come whenever anyone in the health/fitness industry uses the words “everyone,” “always,” or “never.” Those are three words, when used ad nauseam, immediately scream “shady motherfucker with an agenda,” whenever I hear them.
There are nevertheless exceptions to every rule and circumstance. I’d be remiss not to tip my hat at the notion there are, indeed, people out there who have legitimately tight (or, more to the point, anatomically short) hamstrings. [embedded content] That being said, I doubt you’re one of them. I’m not going to sit here and say it’s never the case, but it’s such a rare occurrence that you’re more likely to win an arm wrestling match vs. a grizzly bear than actually having tight/short hamstrings. Take butt wink for example. The common culprit is tight hamstrings (photo on the right). But if we were to discuss (and respect) basic anatomy we’d note the following:
#itsnotthehamstrings. But How Can We Tell?It’s uncanny how many people I’ve interacted with in my career who describe having tight hamstrings, and after telling me they’ve been stretching them for 43 years (<— only a slight exaggeration), are still looking for that one magical stretch to cure them. My first step is to plop him or her on an assessment table and ask them to perform a simple screen to ascertain whether or not they do, in fact, have tight hamstrings. It’s called the Active Straight Leg Raise. You lie the individual supine and ask them to slowly, while keeping one leg cemented to the table or floor, elevate the other off the table while keeping it as straight as possible. They keep going until they feel the first smidgeon of resistance (or you start to see compensations like the pelvis rotating, the foot rotating, and/or either knee start to flex). An acceptable ROM is anywhere from 70-90 degrees of hip flexion. A funny thing almost always happens. Most people pass the screen with flying colors. Me: “You don’t have tight hamstrings.” Them: “The fuck outta here! You mean, there aren’t any other stretches I should be doing?” Me: “Zero.” Them: “Zero?” Me: “Yep, zero.” [Cue crickets chirping] This finding doesn’t, however, dismiss the fact said person’s hamstrings still FEEL tight. So, W……..T……….F? Something is awry. To peel back the onion a bit more I’ll then implement a brilliant trick I was reminded of by Ottawa based personal trainer, Elsbeth Vaino. The Bridge Test[embedded content] I’ll have the same individual perform a standard glute or hip bridge. They’ll get into position and then I’ll ask “where do you feel that?” Many will immediately say “hamstrings.” I’ll then have them perform a 1-Leg Glute Bridge and ask them to hold that position for 10-15 seconds. Most don’t last five. “YOWSA…..my hamstrings cramped up.” Why? The body’s #1 hip extensor is the glute max, and if it’s not doing it’s job well the body’s #2 hip extensor, the hamstrings, will pick up the slack. In all likelihood, for most people most of the time, the hamstrings feel tight because 1) they’re overactive and doing double the work and/or 2) pelvic alignment needs to be addressed (more glutes and anterior core = more posterior pelvic tilt = hamstrings are put on slack). NOTE: the latter point – hamstrings lengthened due to (excessive) anterior pelvic tilt – is why stretching them only feeds the issue. The tightness many feel is neural in nature, not because of true shortness. Stretching an already lengthened muscle only exacerbates things. Something Else to Consider: Active End-Range Hip FlexionTo add another nail into the “it’s not the hamstrings” coffin I’ll also take a gander at one’s ability to move their hip into (active) end-range flexion. This “trick” digs into some of Dr. Andreo Spina‘s work on Functional Range Conditioning (FRC) and is another splendid way to gently tell someone to stop stretching their hamstrings. [embedded content] No diggidy, no doubt. Final WordThe sensation of tight hamstrings is less about an anatomically short muscle which requires endless hours of static stretching, and more about improving:
Stop…..stretching…..the…..hamstrings. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2018/07/fictional-unicorns-tight-hamstrings/
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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. Meet John. John is in second grade. He’s bright for his age, and he’s quite athletic for a seven-year old. While many have tried, few can match his Lego building skills. The other kids in his class envy his cool lunch box and impressive crayon set that contains more than 250 different colors. His dad calls him “Champ,” and his mother dotes over him as most mothers of only-children do. John seems to have a lot going for him. He’s full of promise, he has every resource he needs, and the wind is always at his back. But John has a problem: John’s teacher hasn’t allowed him to go out for recess in more than a month! Instead, his teacher keeps him inside the classroom during recess while the other kids go out and play. He can see them through the window as they take turns going down the slide, crossing the monkey bars, and bouncing up and down on the teeter-totter. John spends recess time with his teacher because she takes that time to help John get his schoolwork done. It’s not that John doesn’t know how to do the work… it’s just that while he’s supposed to be doing the work during class time, John is organizing his crayons, plotting how he will be first in line to the slide at recess, and planning his next Lego masterpiece–all activities that John has convinced himself are important and necessary. What John hasn’t realized is that while he was scheming in his head, other kids were doing their work. By doing their work, they got to go out at recess and play. John watches them day after day on the playground while his teacher sits next to him as he completes his schoolwork. The great equalizerTime is the great equalizer. It doesn’t matter how much money you have in the bank, how much experience you bring to a career, or how pretty or ugly you might be; we all get the same number of hours every day. Time is the same for the rich man as it is the poor man. It is the same for the CEO as it is for middle management. It is the same for you as it is for me. How we decide to use the time given to us is what determines the outcomes in our lives. What we do with our time is what makes all the difference. If John had only done his schoolwork during the time allotted to do schoolwork, he would have been able to enjoy recess with the other kids. But John hadn’t yet learned how to manage his time in a way that lead to the outcomes he wanted. Many folks go through adulthood having never learned this skill. Time blocking mattersTime blocking is the process by which we live with intention. If John wants to enjoy recess with the other kids, he has to use the time given to him in a way that leads to that outcome. If I want to sell more of a product, I have to plan for time to do the marketing that will lead to that outcome. Time blocking isn’t some high-level, mysterious, or complex technique that only the rich and powerful can master. Instead, time blocking is a practice that anyone can learn and nearly immediately see the results of. Time blocking made simple
Then I simply follow that weekly plan. Chad Peevy is an entrepreneur who helps businesses realize their potential. Chad is the Founder and Creator of The Agent School: an online learning platform to help build the business of real estate agents and fellow entrepreneurs. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/18/3-easy-steps-to-blocking-out-time/
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In Colorado this week, I had the incredible experience of watching the Rockies play the Cincinnati Reds. I watched the players sprint like crazy to catch a fly ball and throw their bodies on the ground to reach a base. This got me to thinking:
These players are more focused on getting their opponents “out” than how their muscles might ache from physical activity. I remember playing sports in high school and not even realizing I was physically exhausted until after the game, whereas now my physical pain is usually the first thing on my mind while working out in the gym. Our main mission on our health and fitness journeys should then be to MAKE EXERCISE FUN, so that you don’t notice you’re working out. The problem with exercising occurs when exercise is the ONLY thing you’re focusing on. If… View original post 291 more words via Roger E Scranton Blog https://rogerescranton.wordpress.com/2018/07/18/make-exercise-fun-colorado-series/
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Freelancers Union, a national nonprofit organization, represents the needs and concerns of today's independent workforce through advocacy, information, and service. We offer health, life, disability, and dental insurance, as well as discounts and other resources, to freelancers, consultants, temps, part-timers, and the self-employed. We're passionate about our mission to improve working life for independent workers–a community representing 30% of the U.S. workforce–and we're the people behind all those insurance ads with the beehive that you see on the subway. Beyond our mission, we're also passionate about and proud of the culture and work environment we've created. We believe everyone has an important contribution to make toward achieving our goals, both through collaborative teamwork and independent initiative. The atmosphere here is loose, fun, and friendly. We're collaborative, open-minded, adaptable, creative, and action-oriented. We work in a fast-paced and fun environment and we’re constantly exploring interesting new ideas. Want to know more? Check out the full position descriptions at our jobs page. via Freelancers Union Blog https://blog.freelancersunion.org/2018/07/17/were-hiring/ |
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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