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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. Every freelance professional knows the drill. You enter a door to some event space and there's a desk with name tags on it. "Hi! My name is ________." You take a black marker and write your name on the small blank canvas. You peel off the nametag and stick it to your shirt. And yes, it will fall off several times during the next two hours. A smiling young woman or man behind the desk says "hi!" and points you to a food table. You grab a beer or a glass of wine and look around. People are clustered in circles of four or five. Most of these people are young writers and editors, or maybe designers or videographers. You walk up to the edge of a circle of chatting people and lean your head into the ongoing conversation. A woman or man smiles at you, takes one step to the side and lets you enter the circle. You nod, introducing yourself and shaking hands all around. People are engaged, energetically discussing the creative life and how to make connections with audiences. This being an event for writers and editors or designers, the conversation turns to clients and how we approach the process of telling stories and making designs for our clients. It's fun to talk with friendly folks engaged in the same daily activities, with the same ups and downs, as you are. Why network?One of the main reasons to attend networking events is to help make connections with other creative professionals, the kind of people who can refer you to potential clients or hire you outright. You might also want to network as a way to manage the isolation and loneliness of being a freelancer. Community can be a great way to help your business and it can enable you to maintain good mental health too. The foundation of good networking: Give before you getYou shouldn’t network with “getting” in mind. The best networkers give first, putting faith in karma and the psychological rule of reciprocity: When you do for others, they naturally seek to return the kindness. In my experience, you invariably get a much higher return than you'd ever expected when you help someone and don't expect something in return. I like to introduce people whenever I find there's a match between what somebody wants to do (a freelancer seeking to write for a technology client, for example) and what somebody needs (an editor or marketing leader who's looking for a technology writer). For me, networking is first about making connections for others. And yes, indirectly, I make connections for myself too, but that’s a secondary concern I didn't learn this “give first” style of networking on my own, but from people who recommended me to friends in need, and did so without expectation of return. Author Dorie Clark is a great example. She recommended me several years ago to the biggest writing client I have right now. She barely knew me then, but she created an opportunity for me by recommending me to this client. She also showed me that this is what great networkers do: help others first. Prioritize a few "real" connections over multiple shallow onesNetworking, suggests Clark in her book, Stand Out Networking, isn't about passing out business cards or adding names to some database or spreadsheet. When we network, we don't need to be fake or bring our smooth, practiced elevator pitches. Keeping it (and ourselves) "real" is the best and only thing that works to turn acquaintances into deep relationships that help our businesses and lives. What matters most at any networking event is the quality of the human interactions, not the quantity. You can spend your entire time talking to two people, and have the event be a smashing success. You can also walk around the room handing out fifty business cards and chatting with people for ten seconds each, and have absolutely zero impact. That’s a fail for sure. In his must-read book on networking, Never Eat Alone, Keith Ferrazzi says it best: “Today’s most valuable currency is social capital, defined as the information, expertise, trust, and total value that exist in the relationships you have and social networks to which you belong.” And the best way to build those crucial relationships, Ferrazzi repeatedly says, is by giving first. The takeaway here is simple: When we help others and expect no immediate return, we do the most important thing any person or business can do. We build connections and deepen human relationships that sustain us as people and help grow our freelance businesses. In the end, that’s what networking is about. Boston-based Chuck Leddy is a freelance B2B Brand Storyteller who connects brands and customers through engaging stories. His clients include Sojourn Solutions, The Boston Globe's BG Brand Lab, MITx, abas USA, and The National Center for the Middle Market. His website is www.ChuckLeddy.com. via Freelancers Union Blog https://blog.freelancersunion.org/2018/08/31/networking-101-for-freelancers/
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Apologies for the lack of writing content of late. It’s been a hectic few weeks getting things prepared for upcoming speaking events and travel. The good news (well kinda good news: I’m gonna miss the little booger) is that my one and half year old, Julian, made the transition to full-time daycare this week. Woo-hoo I’ll soon have my mornings back to write! BUT FIRST…CHECK THIS STUFF OUT1. (Even More) Complete Shoulder & Hip Blueprint – Upcoming Locations BelowThis 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:
Houston, TX – is NEXT weekend (Sept 8-9th). Ljublijana, Slovenia – Octobver 20-21st. (<— EARLY BIRD rate still in affect) Los Angeles, CA – November 17-18th. (<— EARLY BIRD rate still in affect) All registrants to this course (as well as future dates in Detroit, Philadelphia, Minas Tirith) 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. To register and for moe details go HERE. 2. RISE Fitness Business Conference – San Jose, CAI’ve had to decline speaking at this event in the past due to prior engagements, but I’m headed to San Jose this year baby. And I…..am…..pumped. I’ve never been to the Bay area so I’m excited for that. But I’m even more excited for the THREEdays of melt your face knowledge that’ll be under one roof. The line-up is spectacular and I’m honored to be included amongst such esteemed company – Pat Rigsby, Mark Fisher, Molly Galbraith, Kellie Hart, Craig Ballantyne, and Scott Rawcliffe, to name a few. I’ll be speaking about shoulder assessment. If you’re a fitness professional looking to take his or her’s career to the next level this is an event you won’t want to miss. Full details and registration are HERE. SOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKI’m a Coach, Not a Therapist – Krista Scott-DixonIt can be intimidating if not downright terrifying when a client or athlete confides in you and shares intimate details of their personal life. There have been times I wanted nothing more than to stick my fingers in my ears and start yelling “La la la la la la la, I can’t hear you, la la la la la” when I client started telling me about their divorce, affair, financial woes, that they actually liked Attack of the Clones. All fitness pros need to read this article. Like it or not, as Krista notes in the first paragraph….”you’re more therapist-like than you think.” Forget About Squat Depth – JL Holdsworth & Geoff GirvitzI love the intro to this article:
How to Choose a Personal Trainer: Myth vs. Reality – Nick TumminelloAs per the usual: Nick offers some insights that not many can emulate. I always appreciate his candor and perspective. 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/2018/08/stuff-read-youre-pretending-work-8-31-18/
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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. Establishing a career in freelance writing can be a very rewarding endeavor, but it doesn’t come without its own set of risks. Freelance writers typically find their work online, and you’re probably already well aware that the internet itself is filled with scams–just as it's filled with useful information. Although not every freelance writer uses the big, popular freelance job sites to find the bulk of their work, it’s important to be aware of the extra risk of being scammed when using these sites; these tend to be major targets for scammers looking to take advantage of people who are merely looking for employment. Keeping your computer or laptop as secure as possible and being savvy and vigilant with regard to online scams is vital to ensure that you don’t encounter problems in your freelance career before you’ve even had a chance to get it off the ground. The good news is that if you know where to start, keeping your information secure as an online freelancer isn’t too difficult. Here are some top tips to help you out. Use a reputable security software programIf you’re going to be using your computer or laptop for work every day, then it makes sense to invest in a reputable security software. This is especially important as a freelance writer, since you could often find yourself sharing financial information with others online to get paid for your hard work. Many people already have an anti-virus program set up on their computer, but there’s another security program that freelancers should never go without, and that's a Virtual Private Network, or VPN. A VPN allows you to keep your information safe by keeping your location hidden and encrypting your internet connection. Also, a VPN can help you keep your information more secure if you tend to use public internet on the go; for example, if you connect to the public Wi-Fi in your local coffee shop to get some work done over a cappuccino. Staying connected to one when using the internet is likely to deter hackers since your actual location cannot be determined through your IP address as a VPN actively masks it. Get savvy about scamsLearning how to spot a scam can help you stay one step ahead of those up to no good. Even if you have a reliable anti-virus tool and use a VPN, it’s important to be aware that there are no guarantees that your information is a 100% secure. This is why it’s a good idea to get clued up on scams that tend to be targeted at remote workers. For example, avoid taking any jobs that require you to pay up front for anything; no freelancer should ever have to pay simply to get work unless you’re using a reputable subscription job site. It’s also a wise idea to avoid giving any potential clients, and employers your financial information. When possible, take payments through PayPal and other secure payment wallets. Another tactic that some scammers use won’t lose you any money, but you’ll certainly be robbed of your time and effort. It’s not uncommon for potential clients and employers to ask you to write a sample for them, but any reasonable employer will always pay you for this even if they choose not to give you further work. Avoid working with anybody who asks you to write more than one free sample as it’s likely that they’re trying to scam you out of free work to post on their site or sell on to others. Keep sharing to a minimumUnless you’ve been working with the same client for a long time and have developed a trusted relationship, it’s essential to share as little personal information as possible when working remotely. If you’re asked to give out personal details, ask yourself if the client or employer has a legitimate reason–if not, keep all the information to yourself. It’s perfectly doable to work as a freelance writer without even giving out your name, thanks to secure payment wallets such as PayPal and anonymous profiles on freelance sites. It’s unlikely that a client will have any real need for information such as your address or social security number. Overall, it’s vital to go with your gut feeling and be prepared to back out of jobs if something doesn’t feel right. Harold Kilpatrick is a cybersecurity consultant and a freelance blogger. He's currently working on a cybersecurity campaign to raise awareness around the threats that businesses can face online. via Freelancers Union Blog https://blog.freelancersunion.org/2018/08/30/how-to-keep-your-personal-information-secure-as-a-freelancer/
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Ah, freelancing. The freedom to set your own hours, work in your underpants, spend days on end without leaving the house or interacting with other human beings while subsisting entirely on cheese slices and handfuls of stale cereal: both the perks and pitfalls of freelance life are well-documented. But there’s one particular risk to freelancing most people don’t want to talk about: What happens to your family if something happens to you? Why you need life insuranceLife insurance probably doesn’t top your list of coverage priorities, especially if you’re young and healthy. But if anyone depends on your freelance income in addition to you, it’s something you should seriously consider. Freelancers don’t have the same protections as traditionally employed workers; if something happens to you and you’re not covered, your family loses your income–for good. Build your own safety net, support your unionLife insurance is an important part of your freelance safety net, along with disability, health, and dental insurance. And it can cost as little as $7 a month. Buying insurance through Freelancers Union means you’re directly supporting your union, which means that by protecting your family, you’re also fighting for a better future for freelancers. Where you buy insurance matters. Get insured and support a better future for freelancers. via Freelancers Union Blog https://blog.freelancersunion.org/2018/08/30/freelancing-means-freedom-and-a-serious-pitfall-no-one-wants-to-talk-about/
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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. Before I ventured into freelancing, I had a varied career in information technology, stay-at-home motherhood, and ultimately creative agencies. I have business experience, including business-to-business/B2B sales, marketing, accounting and human resources, but never had the intention to be a solopreneur. Divorce and single parenthood changed everything and put my career as a mom before everything else. I decided that my time with my children was far too important. Little did I know that my previous career experience would so perfectly set me up for where I am now. Coincidentally, I now write or ghostwrite for clients about freelancing, including the challenge of getting paid on time. I regularly research best practices to improve my own business as well as helping others. I’ve experienced tough challenges freelancing but have also learned valuable and shareable tips to solve them. OverwhelmAs a single mom and business owner, I have had my fair share of overwhelm. I am heavily involved in volunteer efforts at both of my daughters’ schools and I pride myself on staying present on whatever I’m doing. I’ve found the only way to battle the overwhelming racing thoughts, and actually get to sleep at night, is to stay organized. When I went out on my own as a freelance writer, I invested in tools to help track my business expenses and my time. I’d frequently been one-person departments at previous jobs, so I had a few software programs I was already comfortable using. I also knew that I’d need monthly calendar reminders to invoice clients, enter payments, pay bills, and filing to clear off my desk. I live and die by my Google calendar and the other cloud-based tools available to keep my notes available to me at all times. Losing focusType A personalities (like myself) strive to be the best at everything we do. I had to give up trying to juggle it all as soon as I signed the paperwork on my first house as a single mom of two toddlers. There was no way to keep things under control if I did everything. If I kept my house spotless at all times, it took away from other fun activities I preferred to enjoy with my children. I’ve discovered the same with my business. One of the best things I’ve done for myself is hire outside help. Hiring a CPA, for instance, relieved the stress of tax time and allowed me preferred focus on my clients and my home life. If I’ve learned anything from the small business owners I work with, hiring someone else to do the things you’d rather not do is ideal. It allows free time to focus on business growth or simply enjoying it as I always planned when I decided to become an independent worker. Not getting paid on timeOne of the most frightening things about freelancing was getting paid. Working for someone else, I’ll admit, I was spoiled by twice-monthly direct deposits that I could depend on. Now it was up to me to ensure my clients understood what they owed and would pay on time. My former business experience taught me the importance of written agreements. Thankfully, I have a great network of entrepreneurial friends who offered guidance on proposals, pricing, and invoicing. I also learned more about why freelancers don’t get paid by ghostwriting for a commercial collections agency that works with freelancers and small business owners, Enterprise Recovery LLC.. In 2015, Freelancers Union surveyed 5,000 freelancers and found that 71% have trouble getting paid at some point in their careers. Most were paid late, and some weren’t paid at all. As someone entering the freelance market, these numbers are terrifying. I didn’t realize that there were red flags that could signal non-payment early in the sales process. I didn’t know that freelancers don’t have any labor laws to protect them, with the exception of New York City’s Freelance Isn’t Free Act. I also didn’t realize freelancers who are having trouble getting paid could use agencies, like Enterprise Recovery, for commercial collections at no cost unless they collect on your behalf. Knowing these things has empowered me, as a solopreneur, and it’s good to know that someone has my back. As women and mothers, it’s vitally important for us to realize that we’re worth getting paid on time and to ask our clients to respect our time. After nearly five years on my own, I am fortunate to work with some fantastic long-time clients, including a few that I would now consider friends. I didn’t have a long-term plan to be a freelance writer. I was simply driven by the nature of motherhood–work and earn money so that my children and I could live a comfortable life. I’m thankful that I’ve learned a few things along the way. I also continue to appreciate that I’m in the right place, working with the right people too. As a freelance writer and mother with over 20 years experience in corporate America, Tonya Cauduro writes on a variety of topics from business to health to parenting. Her writing portfolio can be found here. via Freelancers Union Blog https://blog.freelancersunion.org/2018/08/29/how-to-balance-parenting-and-freelancing/
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Anyone who’s read this site for any length time knows I’m not a big fan of exercise variety. For most people, most of the time, adding in novelty for the sake of novelty often mounts to nothing more than a one-way ticket to Averageville. My good friend and strength coach, Chris Merritt (founder and owner of BSP NoVa), has an excellent guest post for you today discussing why exercise variety can be detrimental and how, despite popular belief, you can still keep your clients engaged with the same exercises. His FREE e-book detailing how you can add variety to basic exercises can be downloaded HERE. Why Introducing New Exercises Can Derail Progress
Whether you’re the coach or client, everyone is frustrated in a scenario like this, and yet, we’ve probably all been here at some point. If you’re the client, I’m sorry, it’s not your fault. If you’re the coach—you guessed it—this falls on you. When it comes to selecting exercises for our clients, we actually shouldn’t have to coach form all that much. Sure, there’s some base level of teaching that needs to happen on the front end, and occasional cues along the way, but, contrary to what all too often happens across gyms far and wide, people don’t need the newest fancy exercise progression every time they get a new program. In fact, continually introducing new movements will significantly slow down progress or, worse yet, derail it altogether. Think about it…The more time spent on coaching, teaching—whatever you want to call it—the less time the client spends training with appropriate focus and duration to accomplish their goals. Do you think the recipient of the coaching above was able to train with enough intensity (i.e., weight used) and volume (i.e., the total number of sets and reps) to even remotely elicit desired results? [embedded content] … and we can argue about whether it was an exercise selection or coaching problem some other time. [the correct answer is both] Now let’s pretend that four to six weeks later they’re finally getting it, and then BAM!, their coach decides to switch things up to the latest squat variation they copped from Instagram. … here we go again. A Better SystemAt our gym, Beyond Strength Performance NOVA, we use a system of strength standards to determine when it’s potentially time to move on, and a subsequent progression of exercises that layer competency gained from the movement prior. Let’s unpack what that actually means, using the deadlift as an example… All our members start their training journey with a personal orientation session, typically done a day or two after their 1-on-1 assessment and goal-setting session, and we accomplish multiple things within the hour:
Specific to the deadlift, we start the teaching process in our warm-ups by using the cat-cow drill to learn what it feels like to move through our spine and experience two undesirable positions that we refer to as “macho man”—extension, or belly dropped towards the floor—and “sad dog”—flexion, or a big arch like a scared cat. We then introduce the position of “tall and tight”—ribs down and belt buckle to sternum—using the push-up position plank. It’s also at this time that we’ll discuss “tall and tight” being our desirable position for all squats, deadlifts, rows, —essentially everything we do in the gym, with one of the only exceptions being the bench press, where we’ll use an arch, or “macho man.” Finally, we use quadruped rocking to further provide the perception of what it feels like to move with our hips while staying “tall and tight.” [embedded content] After the warm-ups we teach the deadlift, using a progression of handcuff hinge to barbell deadlift, stopping when we find the ideal starting point for their first program. Rather than write out the whole description of this process, let’s check out a video we filmed in May of last year for a law enforcement group we’re consulting with: [embedded content] NOTE: The only thing we do differently since this video was filmed is introduce the barbell RDL before progressing to the rack pull, as we have found that folks learn to keep the bar tight to their thighs and groove the pattern with a top-down approach more easily than bending over to find the right position before beginning the movement—much like handcuff hinge before the kettlebell deadlift… Further, we use a strength standard of EIGHT quality deadlifts with a 60kg kettlebell (132# for those of you searching for a calculator), performed for multiple quality sets, before progressing to the barbell RDL. The new member may clear this and move on during their personal orientation session, or they could require multiple phases of training to build the capacity. So yes, you read that correctly—if they’re four months into training with us and they haven’t passed the kettlebell deadlift standard, that kettlebell deadlift is staying on every one of their programs until they do so. Then they’ll need to demonstrate proficiency with the barbell RDL before they go to the rack pull, and the proper form and mobility with descending rack pulls before maybe progressing to the floor. Sounds boring, you say? [embedded content] Feeling successful is never boring, and the basics allow for our folks to train with appropriate intensity, volume, and positions to crush their goals. But that doesn’t mean you can’t keep things interesting in your application of the basics. How Many Ways Could You Program the Kettlebell Deadlift?If you just thought of things like traditional sets and reps, partial reps, varied tempos, clusters, etc., you’re onto what we refer to as loading types. Rather than just continually throw the kettlebell deadlift at you in the same fashion, month in and month out, we could do something like this:
All For One and One For AllWe have strength standards for our core four movements—squat, deadlift, push-up, and pull-up—and progressions/regressions for every exercise we use. When we put these systems to use in our program design process—appropriately selecting individual exercises and combining them in a manner to work towards the clients’ said goals—coaches don’t need to overwhelm the clients with constant corrections, clients get to see a pathway to success and train their asses off in the process, and decision making with regards to writing one program to the next becomes a simple task. It’s just plain better for everyone involved. Want More?You can learn all about 20+ loading types, providing YEARS of near infinite variety on the basics by picking up my free e-book, “You Can’t Get Bored: Adding Variety to the Basics of Program Design,” by simply providing your email here. And if you’d like to come learn this stuff in person—and so much more—join us on Sunday September 9th in Queens, NY at Iron Lion Performance for the Program Design One-Day Deep Dive Seminar. Check out the agenda and get registered here. Beyond that, feel free to email me anytime! [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/2018/08/introducing-new-exercises-can-derail-progress/
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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. Which statement intrigues you more?
Probably the second one. I'm talking to you, and about what I can do for you. Focus on customer needs and wantsYou do or offer something wonderful. We have no doubt of that here. Focus on customer needs in your language and in your content. Here's how. Language: Use "You"It's best practice to use the second person in sales and web copy. In case you forgot that day in grammar class (and who could blame you?), second person means addressing the reader as "you." First person: I am a wonderful copywriter, and all who fail to hire me gnash their teeth in despair! Second person: You would be so smart to hire me as a copywriter! Third person: People who doesn't hire copywriters may incur high dentist bills from gnashing their teeth so much. Of course, you can use "we" and "I" and "our" when it makes sense. Just keep an eye out to make sure your focus—and your pronouns—don't stray from the customer too much. Imperative language countsLet's look at a big example: Netflix. We all know what Netflix is, right? They don't have to explain much on their home page. "See what's next. Watch anywhere. Cancel anytime. Join free for a month." That's not a ton of copy. It's a tagline, a couple of counter-arguments against why you wouldn't push the button, and the offer. And it's all imperative language, which... oh no. Watch out. I'm going to do another grammar thing. "You" is in all of these sentences. The second person is implied. Do you remember diagramming sentences? Maybe in Spanish class, if not in English? When you're making a command, grammatically, there's an invisible "you" acting as the subject of the sentence.
It's language that speaks directly to the reader, and it can make a big impact in a few short lines. Content: Shine a light on your customersWe've talked about focusing on the customer using language, so let's think about focusing on them with your choice of content. When you tell your brand story, do you talk about the successes for your clients? Do you explain how your service or product has helped your previous customers? Leads and prospects relate more to your clients, who've ostensibly been in their shoes at some point. They needed what you had to offer, and had a positive result. Testimonials, reviews, and case studies provide "social proof" that you're real and legitimate. Don't just tell; listenPart of writing website copy is staying open to changing it. Listening to your customers, asking for feedback, and adjusting your products accordingly will go a long way toward success. Networking isn't just for leadsNetworking isn't just about handing out business cards and getting hot leads. It's also about learning what kind of questions the public has about you and what you do. Networking events are also opportunities to try out new messaging, especially if you can get an opportunity to talk to big group for a few seconds. Try out your new elevator pitch to see how many smiles and head nods you can get. Ask questions on socialYou need to post something anyway, right? Be strategic about what kinds of questions you ask, and you might get a seed to some content strategy. A/B testYou don't have the time to A/B test your entire freaking website, so try with the high-impact items like your call to action or email newsletter signup copy. (I just started an A/B test on mine, as part of research on how to get more people to sign up for my newsletter. Do more A/B testingJust one isn't enough! Since you're ideally just testing one variable in each test, it'll take a lot of testing to get to your perfect copy. Just when you have it all dialed in, your clients or the environment might change. Test, test again. Kelley Gardiner writes content and copy in beautiful Portland, Oregon. She specializes in website rewrites and copy overhauls for small businesses. via Freelancers Union Blog https://blog.freelancersunion.org/2018/08/28/how-to-write-a-great-about-me-page/
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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. Can I get an amen for any stressed freelancers out there? No? That's ok. We're all looking for ways to lower our stress levels, and 95% of us (made-up statistic) don't follow through on them, myself included. The biggest reason that most of us don't prioritize our health is that creating healthy habits and sticking to them is harder than not doing it. Plain and simple. So, I'm going to bring you 10 ways to manage stress levels that should be "fairly" easy to stick to. Read a book (with pages)A study in 2009 at the University of Sussex found that reading can reduce stress by up to 68%. It actually outperformed methods like listening to music and drinking tea (although both help). Reading immerses every facet of your mind so that you literally forget to be stressed. Our minds and bodies were not meant to be in fight-or-flight mode 16 hours of the day. We need to forget and think about other things. Reading checks all the boxes. That study also mentioned that using a physical book gave readers a sense of accomplishment as you can easily feel and see that you're achieving something, even if it's only a chapter at a time. With e-readers, if that little bar on the bottom moves from 15-16%, it doesn't do much for your psyche. Dig out those old boxes from the garage, dust off an old favorite and take 20 minutes a day to unplug your brain. Create a habit stackHabit stacking is a term coined by S. J. Scott in his book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less. It's an incredibly simple concept but if done right can have profound effects on your life. Habit stacking is broken down like this:
It's slightly more complicated than those three steps, but you get the overall gist. An example of a habit stack that I've added to my daily routine is stretching. The trigger (making coffee) reminds me that I should do the stretching and a little accountability in the first few weeks goes a long way. All the routines, all the timeI want to touch on the importance of creating routines for yourself. Building your day around routines allows you to focus on what's important. It also takes out the guesswork of what's important. Having too many choices and decisions freak me out. Doing work triage is my least favorite thing of the day. So, to battle that I've set specific time frames for things like social media, emails, writing a post, translating (insert your particular job), and searching for new clients/marketing. Creating those routines and giving myself structure helps me to stay focused on exactly what it is I should be doing. Obviously, my schedules aren't set in stone, but once again, just a little discipline will help you knock off what's important in your day. Food and 10 ways to manage stress levels, what else could you want? This is the perfect way of taking the guesswork out of dinner. I don't know about you, but when I go into the kitchen to start making dinner, and I can't decide, out come the snacks. I'm not talking an apple. I'm talking chips and Cheez-its (but only the big ones, they're so much better... why is that?) Anyhow, walking into your kitchen and knowing exactly what you're going to make every day of the week will free you from having to make the game-time decision and also get rid of the guilt you feel after eating unhealthy snacks. It's a win-win. I use a dry erase magnetic calendar and whiteboard. Five minutes every Sunday after dinner (habit stacking, boom!) and you can decide on your meals for the upcoming week. Take a quick cat nap (my favorite tip)“Nature has not intended mankind to work from eight in the morning until midnight without that refreshment of blessed oblivion which, even if it only lasts twenty minutes, is sufficient to renew all the vital forces… Don’t think you will be doing less work because you sleep during the day. That’s a foolish notion held by people who have no imaginations. You will be able to accomplish more. You get two days in one—well, at least one and a half.” —Winston Churchill. Need I say more? If the increased productivity doesn't make you less stressed than the "refreshment of blessed oblivion" will surely allow you to forget everything you have to do. If the man who helped defeat the Nazis, was named the greatest Briton of all time, and won the Nobel Peace prize in 1953 could find the time to nap, I think you can carve out 20 minutes. Get some vitamin D"You are my sunshine, my only sunshine. You make me happy when skies are grey!" The positive effects that the sun has on your health are undeniable. Focus on your breathThis tactic of taking deep full breaths is similar to that of reading. The idea is for you to forget about and "unplug" from daily stressors. If you're focusing on your breath, then you're not focusing on the 38 other things that are tugging at your attention strings. There's a method I've stumbled across by Dr. Andrew Weil, and it's called the 4-7-8 Method. It goes a little like this:
At first, you may feel slightly uncomfortable, but I've been doing it twice a day for about two weeks, and it's something I've started looking forward to. Even a short one-minute break like this where I'm not thinking about the clients who haven't paid me has helped me to stay centered. Sweat it outYou know you should exercise, I know you should exercise, even the 8-year-old boy down the street knows you should exercise. Take a walk, get some fresh air, use the buddy system if you have to. If you haven't prioritized exercise in your life yet, throwing more facts about the immense benefits and how it might be the most effective of the 10 ways to manage stress levels I won't convince you here, so I won't do that. However, I will share with you my goal of exercise, because I feel like it. The #1 goal I have with my exercise routine (besides looking good at the beach) is to have the energy to do everything I love. I don't want to wake up in pain or sweat walking up the steps. I want to have the energy and stamina to live a full life, the way I want to live it. Okay, I'm done talking about exercise, you can tune back in. Keep a notepad by your bedIf you've never laid awake at night thinking about what you need to get done the next day or that perfect response to the jerk in the check-out line, then you're either superhuman or 12 years old. Either way, congratulation. One easy fix to that late-night insomnia is to place a notepad (and pen) on your nightstand, so you have it on hand for when that million-dollar idea hits you at 2 AM. A study from Baylor University found that those subjects who wrote down to-do lists for the following day fell asleep faster than those who didn't. Michael K. Scullin, Ph.D., director of Baylor’s Sleep Neuroscience and Cognition Laboratory, says, "Most people just cycle through their to-do lists in their heads, and so we wanted to explore whether the act of writing them down could counteract nighttime difficulties with falling asleep." Improved sleep = more energy = less stress. One thing at a timeThis has been a bit of an underlying theme in this article, but it really is the fundamental issue with why we're stressed. I mentioned at the beginning of the article that our bodies are not made to release stress hormones throughout the day. Stress was made as a natural fight-or-flight response to save our lives from actual lions. Fortunately, that's not something most of us have to worry about anymore. On the other hand, our ancestors didn't have to worry about traffic, soccer practice, deadlines, schedules, rent, etc. All of these things in our brain cause a similar response to those lions. Obviously not to that extreme, but nowadays we're basically leaking stress hormones throughout the entire day. Focusing on one thing and centering your attention on it will help to get rid of all the background noise and triggers that lead you to stress out. This is what my 10 ways to manage stress levels are all about. Andrew is a freelance medical translator, from the States but Living in Spain. He runs Healthyfreelancers.com, which aims to help freelancers in the not-so-professional aspects of freelancing through stress reduction, home office ergonomics and much more! via Freelancers Union Blog https://blog.freelancersunion.org/2018/08/27/10-ways-to-manage-stress-as-a-freelancer/
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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. While there are many articles and books out there about building a freelance writing business, there really is no substitute for trying and failing on your own. That was certainly my approach transitioning from a traditional job where the successes and failures were shared broadly by all employees to one where successes and failures are mine to shoulder alone. Thankfully, I have found my failures to have been as instructive ss the successes. Perhaps you will, too. Is freelancing right for you?It seems obvious, but before you forge ahead, you should really first ask yourself whether freelancing is right for you or not. I am risk intolerant and knowing this about myself put freelancing out of reach for me for many years. Not having had much writing experience under my belt at the time didn’t help either, as this lack of a portfolio really created a paralyzing anxiety within me to pursue my dream of becoming a writer. The feeling of anxiety hasn’t gone away, and I don’t think it ever will, but doing something I love and having had great client feedback certainly helps. There are many reasons for going the freelance route. Perhaps, like I was, you are tired of a long commute to work and want to avoid phoning things in because the work is no longer satisfactory. Possibly, you answer to a boss who just doesn't share your visions for the future of the organization or doesn’t agree with your role in it. Maybe you are juggling many personal responsibilities in your life and remote and freelance work is the easiest way to handle competing priorities. Whatever your reasons, if you are even considering freelancing, you are probably at the point of diminishing returns in your current career and just might benefit from exploring freelancing more deliberately. Look before you leapSo you have decided to make the leap into freelancing. Good for you, but let’s be strategic about this. When I decided to pursue freelancing, I knew the lack of a safety net and steady income would always be a source of trepidation for me. It also shocked me that even though I have excellent research and writing skills as a lawyer, clients did not feel this easily translated into freelance creative writing. This is particularly the case since I was looking for work blogging and book ghostwriting in conjunction with legal article writing. There is nothing that says you have to commit 100% to the transition right away. You can always ease into it. That was my plan of action, and it is working out well for me. Until you have built up a substantial client list whereby you can fully support yourself freelancing, it might be smart to hold onto the day job for a little while longer. This may very well mean that you have to delay your full transition into freelancing for several months. It is disheartening, but it's also the way to build your freelance brand so that you aren’t merely a struggling freelancer among a sea of competing freelancers. Know your worthI have read many blogs that say unconditionally that you should ask for what you are worth and stick to it. Realistically speaking, however, you will have to lower your standard a little, at least at first, in order to build a client list and grow your portfolio. A long client list and lots of writing samples is how you grow your business. Of course, accepting a fee compromise should never mean that you are taking on projects where you are expending more skill and time than can be justified by the fee. In my experience, clients are looking for freelancers with at least a solid three years in the profession. That is probably how many years of work history you will need to establish before you can truly command your own fee. Still, even after three years, I am still shocked (and offended) by what clients are willing to pay for my skills. But, the more jobs I have booked, the more I am comfortable turning down jobs that really offer no real benefit. Freelancing is hard workIt seems commonsensical, but it helps to remind yourself daily that freelancing is hard work. There is a reason your boss got paid the big bucks. She was responsible for generating demand for work and for providing constant workflow. When you freelance, that responsibility suddenly becomes entirely yours. Imagine my shock starting out when I found myself freelancing about 20% of the time and hustling the rest of the time to make sure the next project was in the queue before finishing my current project. I signed up to be a freelance writer, not to be a businesswoman! Get used to the idea that you are both and you have to be equally industrious and competent doing both. That requires that you do your research and wade through the hundreds of freelancing job posting sites out there. Many require a subscription fee upfront (i.e. Editorial Freelancers Association) and others take a certain percentage of your project fee (i.e. Upwork). This can be hard to swallow since it feels like you are the one doing all of the work, but sometimes it’s a necessary evil. Remember, keep your eye on the ball! You bid low to get jobs so you can build a portfolio and aggregate positive feedback. All this hard work will lead to more freelancing jobs and the ability to command your own fee, which is the goal here. You're a freelancer, not a doctorIf you ever watched the old Star Trek, you might remember the character, Bones McCoy, who was constantly reminding everyone in a crisis that he was a doctor, not an engineer or whatever the case might be. Take heed of this advice. The temptation starting out was to bid for any and all writing jobs and to describe myself as an expert at all types of writing. I believed that since I am a good researcher, I was suddenly an expert in everything. In a short period, I determined that strategy wasn’t working for me. Frankly, I don’t enjoy all forms of writing. In fact, I don’t enjoy most types of writing. Before that epiphany, however, I was taking on writing projects that ended up with me doing an incredible amount of research prior to writing so that my enthusiasm all but waned as I got closer to actually starting to write. Trust me, you can’t fool anyone if your level of enthusiasm for a project isn’t there. Additionally, here I was, having left behind one career I no longer enjoyed, to now be doing work I hated with equal passion. In order to enjoy what you do, you have to recognize what you enjoy doing, because generally what you enjoy doing, you will do well, and will want to keep doing. Once I realized the broad-side-of-the-barn approach to freelance writing gigs just wasn’t working for me, I was able to fully embrace the freelance role, only taking on writing projects in which I am interested. Clients are also not idiots. They don’t want someone who is a Jack-of-all-trades. They want to hire freelancers who are experts in a particular area. Clients recognize that technical writing or grant writing is very different from creative writing. This is actually a good thing, because freelancing is extremely competitive. But, if you are able to focus on two or three services exclusively, you can really sharpen your the skill. That’s what is going to get you your next client. The bottom lineI hope your takeaway here is that there is a lot of work in the beginning that goes into building your freelance career just so you can work from home in your pajamas. Like everything in life, how much effort you put into it initially will pay off tremendous dividends in the end. You have committed to being your own boss. Be a boss and take charge of building a successful freelance career. Michelle is a recovering lawyer and career counselor building a freelance career focusing on writing, blogging, editing and content development. via Freelancers Union Blog https://blog.freelancersunion.org/2018/08/24/freelancing-for-dummies-one-freelancers-most-valuable-lessons/
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BUT FIRST…CHECK THIS STUFF OUT1. (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, Detroit, Philadelphia, Minas Tirith) 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. To register and for moe details go HERE. 2. RISE Fitness Business Conference – San Jose, CAI’ve had to decline speaking at this event in the past due to prior engagements, but I’m headed to San Jose this year baby. And I…..am…..pumped. I’ve never been to the Bay area so I’m excited for that. But I’m even more excited for the THREEdays of melt your face knowledge that’ll be under one roof. The line-up is spectacular and I’m honored to be included amongst such esteemed company – Pat Rigsby, Mark Fisher, Molly Galbraith, Kellie Hart, Craig Ballantyne, and Scott Rawcliffe, to name a few. I’ll be speaking about shoulder assessment. If you’re a fitness professional looking to take his or her’s career to the next level this is an event you won’t want to miss. Full details and registration are HERE. SOCIAL MEDIA SHENANIGANS
Instagram – 30 Days of DeadliftsI’m a week into my series “30 Days of Deadlifts.” This was the video that kicked things off. Plenty more to come so be sure to follow or check in on me over in IG world. STUFF TO READ WHILE YOU’RE PRETENDING TO WORKKey to Career Success – Dr. John BerardiJohn first started writing for T-Nation back in the early 2000’s and eventually started Precision Nutrition which is now a 200 million dollar company and one of the most respected entities in the industry. How? How did he do it? Was there some secret morning ritual, a daily hack, or maybe he cut a deal with Rumplestiltskin? None of the above, actually. As always John keeps it real and provides a ton of practical insights. Building a Successful Career: Positioning and Intent – Dean SomersetNot to steal any light from the first article, but this was also a fantastic read from my brother of another mother, Dean Somerset. In short: 1. Put in the work. 2. Leverage your strengths. 3. Dean and I are non-sexual life partners. 5 Years of Insane Gains – Paul CarterWhy couldn’t have Paul written this back in 1993? Why? Whhhhhhhhhhhhhyyyyy? This is a MUST read for anyone newbies out there reading. 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/2018/08/stuff-read-youre-pretending-work-8-24-18/ |
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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