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BUT FIRST…CHECK THIS STUFF OUT1. (Even More) Complete Shoulder & Hip Blueprint – Ljubljana, Slovenia AND Los Angeles, CAThis 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:
Ljubljana, Slovenia – October 20-21st. (<— EARLY BIRD ends THIS WEEK) Los Angeles, CA – November 17-18th. (<— EARLY BIRD rate still in affect) All registrants to this course (as well as future dates in 2019 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, CAThe 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 into to registration HERE. SOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKHow Do Trainers Work? Meet Tony Gentilcore – Exercise.comThis was a fun (written) interview I did with the people over at Exercise.com who asked questions pertaining to my start in the industry, what services I offer (and why), and my training style, among other things. Why Shoulders HAVE to Move Differently – Dr. Ryan DeBellMuch like we always say everyone will squat and deadlift differently based off individual variances in hip anatomy, the same can be said when it comes to the upper body. Everyone………is………different. Respect anatomy. A Fitness Pro’s Guide to Sexual Harassment – Molly Galbraith (via the PTDC.com)Read it. 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/2018/09/stuff-read-youre-pretending-work-9-21-18/
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Given the prevalence of tax scams, it’s likely that you have received at least one contact from someone who claims to be an IRS representative telling you that unless you pay your taxes—and pay promptly—you are going to be subject to punishment such as fines, jail time, or even worse. Depending on the nature of the contact you receive, it can be difficult to discern whether it really is a request from the IRS. This is especially true if you are behind on your tax payments and are expecting that the IRS may indeed contact you. To help you spot the difference between a legitimate IRS contact and a tax scam, here’s a quick checklist to reference: The IRS usually makes first contact through regular mail delivered by the United States Postal ServiceIf the IRS wants to talk to you, they will almost always send you a written notice via snail mail before any other method. An exception to this may occur if you have not responded to any of the IRS attempts to contact you via mail and you have an overdue tax bill, a delinquent tax return or a delinquent employment tax payment. In these cases, or if your freelance business is part of an audit or a criminal investigation, the IRS may pay you an in-person visit if other methods including phone calls or emails have gone unanswered. Don’t respond to requests unless specifically instructed to do so by the IRSThe IRS will never ask you to call them immediately or respond to a request with sensitive financial or personal information. Generally, if a response is needed, you will receive a written letter with specific instructions about what you need to provide. Your response will often be required to be made via postal mail or fax. Any time you receive a call, text or email demanding immediate payment using a specific payment method like a prepaid debit card, gift card or wire transfer, your “scam antennae” should go up. The IRS will mail a bill to any taxpayer who owes taxes prior to using other forms of contact. Even if they do call or email you, they will never demand that you have to pay immediately. The IRS will not threaten youAs a taxpayer, you have rights—and the IRS is respectful of them. They will advise you of your rights if they call or visit you and they will never threaten you. If someone claiming to be from the IRS contacts you and threatens to get the police, immigration officers or other law enforcement representatives involved, you should stop communicating with them and report the activity to the appropriate officials, namely:
IRS representatives carry official IDs—ask for themIf you do get a legitimate visit from the IRS, the representative will always provide two forms of official credentials. These are known as a “pocket commission” and a HSPD-12 card. HSPD-12 is the government standard for secure and reliable forms of identification for federal employees and contractors. As a taxpayer, you have the right to see these credentials, and you can verify the information on the HSPD-12 card by calling a dedicated IRS telephone number, which a true IRS employee will be able to provide to you. You will not be arrested by the IRS for not payingBy law, the IRS cannot have you arrested on the spot for not paying a tax bill, and they also cannot revoke your driver’s license, business licenses, or immigration status. However, scammers will often use these punishments as a way to get their victims to comply with their illegal schemes. The IRS will not ask you to make payments to other entitiesAll federal tax payments are made only to the United States Treasury Department. Checks are made payable to United States Treasury. You should never make checks for tax payments payable to anyone other than this entity. For state or local taxes, be sure to verify the appropriate payee for taxes prior to writing any checks. Whatever form an IRS scam takes, being the victim of one is costly and time-consuming. That’s why it’s so important to be vigilant, to trust your instincts, and to keep in mind the checklist above so that you can be sure that you are not intimidated or bullied into paying a fake tax bill or providing sensitive information to a criminal. If you are still unsure after you receive a supposed IRS contact, take the time to verify it with the appropriate authorities, it just may save you from being scammed. Jonathan Medows is a New York City based CPA who specializes in taxes and business issues for freelancers and self-employed individuals across the country. He offers a free consultation to members of Freelancer’s Union and a monthly email newsletter covering tax, accounting and business issues to freelancers on his website, www.cpaforfreelancers.com, which also features a new blog, how-to articles, and a comprehensive freelance tax guide. Jonathan is happy to provide an initial consultation to freelancers. To qualify for a free consultation you must be a member of the Freelancers Union and mention this article upon contacting him. Please note that this offer is not available Jan. 1 through April 18 and covers a general conversation about tax responsibilities of a freelancer and potential deductions. These meetings do not include review of self-prepared documents, review of self-prepared tax returns, or the review of the work of other preparers. The free meeting does not include the preparation or review of quantitative calculations of any sort. He is happy to provide such services but would need to charge an hourly rate for his time. via Freelancers Union Blog https://blog.freelancersunion.org/2018/09/20/the-irs-never-rings-twice-how-to-know-if-an-irs-contact-is-legit/
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I know the name of today’s Exercise You Should Be Doing seems like a mouthful, but I promise it’s easier done than said. More cogent to the point is that it’s one of my new favorite drills to help trainees groove the Single Leg RDL. I’ve Written About This Shit BeforeI view the Single-Leg RDL as a valuable movement to master. I think it behooves most people to be able to do it, and do it well. And while I’d like to sit here and say that mastering the 1-Legged RDL will help you jump seven inches higher, run a sub-10s 100m dash, shed 25 lbs of fat, add 50 lbs to your squat, and help cure male pattern baldness…it won’t. But it’s still a pretty fuckin important movement pattern to add to your training menu for a variety of reasons. Off the top of my head:
All that said, even for people with a fair amount of experience in the weight room, Single-Leg RDLs are about as advanced as they get as far as single leg movements go. Here, a lot of things have to harmoniously come together (core stability, hip stability, upper back strength, balance, hip hinge, etc) in order to perform the movement effectively, and in a fashion that doesn’t make me want to throw my face into a brick wall. The LAST thing I’m going to do with the bulk of people I start working with – especially in the beginning stages – is to put weights in their hands and have them RDL to their hearts content. A lot of things need to happen first. As with any exercise, there’s a right of passage and a natural progression that needs to take place. Oh, and it just so happens I wrote an article a few months ago detailing many of the Single-Leg RDL progressions I use with my clients/athletes HERE. It’s pretty good. I believe it’s up for the Pulitzer. To that end I wanted to share with you another viable RDL progression I learned recently that you can add to the mix. Bench Assisted ValSlide RDL w/ Reach[embedded content] Who Did I Steal It From? – My friends over a Warhorse Barbell Club in Philadelphia, PA. What Does It Do? – Using a bench as a support helps to keep the backside “stable” as one extends their moving leg back. In addition it helps to prevent the pelvis from rotating to one side or the other. Also, the reach forward is important here because it inspires a posterior weight shift which many trainees have a hard time with out of the gate. Key Coaching Cues – The beauty of this drill is that it’s proper execution keeps people honest. If the hips rotate, the ValSlide falls off the side of the bench, the “sliding component” helps to groove a long (and stable) backside, and the reach helps prevent excessive rounding of the upper back. I like to stick with a med ball for a few weeks, and once someone feels competent with that I can then add a pair of dumbbells or kettlebells as a progression. 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/2018/09/exercises-bench-assisted-valslide-rdl-reach/
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This is a post from a member of the Freelancers Union community. If you’re interested in sharing your expertise, your story, or some advice you think will help a fellow freelancer out, feel free to send your blog post to us here. As a freelance brand storyteller, I spend my days writing stories for my business clients, but sometimes (as with this blog post) I craft stories for myself and for the “non-client” people I care deeply about. By the way, I care deeply about my clients too, but they don’t usually pay me money to write about myself. As creatives, we need to find ways to express our personal vision, even if we don’t make money doing it. I call it the all-important “self-expression” side hustle. I am someone who always seeks to open up new avenues for creativity, wonder, and learning. Those avenues are everywhere, of course, in music and dance and painting and photography and writing. Can a writer stand in front of an audience of strangers and tell a personal story? I wanted to explore the answer for myself, because I believe a different skill set is involved when “performing” a story to a live audience rather than crafting it on the page. As a writer, I’m usually hunched over a keyboard, typing, scratching my head, sipping coffee, looking out the window, and typing again. Would performing a story be scarier or require a different approach? Preparing the storyAccording to the rules of the live storytelling event I participated in, I’d have five minutes to tell a personal story about “Liberation” on stage (the dreaded theme night)–no notes; just me, a microphone, and an audience of strangers (actually, my wife was there, as were my friends Anna and Mary). Of course I wrote my story out on paper that morning and then typed it into a Word document. I’m a writer first and always. Then I extrapolated the structure of the story, and put its five major “chunks” on a small notecard. I put this notecard in my pocket and walked around until 3pm, thinking about one thing: "What is my story really about and how can I connect with an audience?” Perfecting the formatHaving “incubated” all day (just as an incubator nurtures eggs and helps baby chickens hatch), I sat down at 4pm with my voice recorder iPhone app and told the full story from beginning to end. The structure was there, and the main five “chunks” were covered, but it sounded awful upon playback–halting and lifeless and lacking emotion, as if told by a nervous, distracted robot. I felt some performance anxiety creeping in. It didn’t matter, I told myself. I wasn’t a story performer, but a writer, and I had nothing at stake if I failed as a “performer.” And yet it mattered a lot to me, because stories are all, ultimately, about human connection. Writer, performer, videographer, actor, musician, singer, whatever. We all want to connect with others and, in that connection, transcend our own experiences to create art that others might connect with. Performance timeIn front of an appreciative audience at the storytelling event, my name was called and I walked up to the stage. I looked out at the faces looking back at me expectantly in the dark. It made me smile to see them, to inhabit this moment with those faces, as we both sought to understand what was about to happen in the here and now. And it was that unspoken connection, that curiosity and possibility on both sides, that made the experience different and strangely intimate. I’d had the story with me all day, and it had taken the shape it needed to take. The moments of humor and darkness were there, organized and ready to be shared. I had my beginning, my middle, and my end, so the story wanted to emerge, but I hadn’t expected to have them too, the faces looking up at me, adding this sense of human connection and mysterious longing. Before I spoke into the microphone, I thought of nothing else but crossing that distance between us, breaking the silence in the room to find a place where we all might belong. Making the connectionAnd so the story came, as if unbidden, as if emerging for the first time from the brittle egg of my mind. And they laughed and they listened, and I saw what the story did to their faces, their mouths, their eyes. I’d never experienced that before, and it was a wonderful, shared experience in a way that writing a story had never quite been. “Only connect,” urged novelist E.M. Forster, and now I knew what he’d meant. I thought I’d be nervous and have difficulties remembering the story, but it took on its own life and I was just there watching people’s faces become immersed in the words of the story. It wasn’t what I expected, especially the sense of calm and the urgency around connection that was in that room, filling the space. I think I’ll be doing more of this sort of “live storytelling,” because it helps me better understand what stories do, the way they help us find and share meaning with others who are looking to find and share meaning. We are not alone, and stories offer the promise of community. In the end, stories are all we have for each other but they’re also all we need. As freelance creative, we can never forget that the job is always to connect. 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/2018/09/19/making-connections-through-storytelling/
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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. Have you ever:
My friend, you’re not alone. When you’re the boss, the buck starts and stops with you, and that’s a pretty weighty responsibility. I’ve felt it too. When I started my first business, a creative management agency in 2006, I was living alone in Queens, working from home for the first time, and absolutely terrified. Terrified of it not working. Terrified of letting down the roster of talent I was representing. Terrified of the isolation I feared I’d experience working alone. Since I couldn’t control the outcome (as much as I would have liked to), I knew that I could control was how I structured my days and showed up. So, I made a few rules for myself:
And those little hacks worked. In my first year of business I earned more than I ever had at my full-time job, and in my second year I was ready to rent an office space in the city (back to where all the action was, hurray!). Twelve years, another business, and two kids later, I’m still evolving my routines and habits to help me:
If you have a sneaking suspicion you’re not being as effective in your business as you could be, here are three strategies to help YOU win the day. Have a morning routineNow, I’m one of those annoying morning people and I appreciate that’s an advantage when it comes to this strategy, BUT you can make this work even if you’re not a morning person. The point here is not to force yourself to get up at 5.30 a.m., but to create consistency and set the tone for your day. Here are a couple things guaranteed to make your day more productive:
Bundle your timeIn the early days of my business, clients could book a call with me any day of the week, leaving me to squeeze marketing, admin, and all the other things I needed to do in between sessions. But here’s the thing about that; our brains need time to get in and out of a task (about 15 minutes each end), so multi-tasking really isn’t efficient. I now bundle my client sessions on Mondays, Wednesdays, and Thursdays, keeping Tuesdays and Fridays open for marketing, admin, and working ON my business. Do less to achieve moreMost entrepreneurs want to grow their businesses (Am I right?). Yet, the idea of working more than you already are just isn’t appealing (Right again?). As soon as you’re able to, outsource what you can. Now, I’m in that place of considering how to transition from simply delegating to actually bringing on folks who can help me grow the business, but delegation is a good way to start. What are you doing that could easily be done by someone else? The more stuff you can outsource, the more time you have to spend in your zone of genius (generating ideas, developing concepts, building relationships, re-structuring or re-branding your business, etc.) Justine Clay is a speaker and business coach for creative entrepreneurs and freelancers. Through a series of clear, actionable steps, Justine will teach you how to you identify what makes you stand out from the crowd, create a marketing message that resonates with your ideal clients, and build a successful and fulfilling creative business or career. Sign up for Justine’s free guide: How to Find High-Quality Clients and Get Paid What You’re Worth and start making monumental changes in your creative business or career today. via Freelancers Union Blog https://blog.freelancersunion.org/2018/09/18/3-strategies-to-win-the-day-as-a-freelancer/
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This is a sponsored post from Honest Dollar by Goldman Sachs, whose easy-to-use Individual Retirement Accounts (IRAs) can help you save today to live tomorrow on your terms. Individual Retirement Accounts (IRAs) have limits on how much you can contribute each year. There are no limits on how much you can move into an IRA by rolling over dollars from a 401(k) or other workplace retirement plan or from an IRA at another financial institution. In recent years, the assets flowing into Traditional IRAs from rollovers have been more than 20 times the dollars flowing in as new contributions, according to industry data (1). And among households with Traditional IRAs, more than half have made rollovers into their IRAs at some point in time, data show (2). Here are a few important things to know about rollovers as well as additional resources to learn more. 401(k) to IRAWhen you leave a company where you participated in a 401(k) plan, you generally have multiple options for what to do with the money. Your options may include keeping your money in the plan, rolling the money to an IRA, rolling the money to a new employer’s 401(k), or withdrawing the money. It is important to carefully weigh the tax and investment implications of each option, as well as other factors and preferences you may have for managing your retirement savings. For example, if you have a number of old 401(k) accounts from previous jobs and consolidating them into one account would make it easier to monitor your holdings and invest the money in line with your objectives, that might be one factor to consider when reviewing your options. Keep in mind that each option may offer different benefits and trade-offs in the context of your overall goals, and you should consider factors specific to your situation when making a decision. There is generally no tax due if you roll money from a 401(k) funded with pre-tax contributions to a Traditional IRA or from a Roth 401(k) funded with after-tax contributions to a Roth IRA. Be aware, though, that if you request a distribution from a 401(k) be paid to you directly (rather than to the IRA provider for the benefit of your receiving IRA), 20% of the proceeds will generally be withheld for federal tax—even if your intention is to roll all of the money to an IRA. That’s one reason that it is often preferable to request a “direct” rollover when moving money from a 401(k) to an IRA. There is also a one-per-year limit on indirect IRA rollovers, as discussed in the next section. IRA to IRAWhen considering moving money from an IRA at one provider to an IRA at another provider, some factors to weigh include the selection of investments available, the services provided and the fees. The decision of what is important to you and what you are willing to pay for it is a personal one. It is impossible to know how different investments will perform over time. All other things being equal, however, lower investment costs will result in a larger balance over time. There is generally no tax due if you roll money from one Traditional IRA to another Traditional IRA or from one Roth IRA to another Roth IRA. However, there are issues to consider regarding indirect rollovers in which you request a distribution from your existing IRA and then deposit those dollars in a new IRA, rather than having the funds moved directly from one IRA provider to another. First, you generally are limited to one indirect rollover within any 12-month period. Second, generally you must deposit the indirect rollover in another IRA within 60 calendar days; otherwise, the withdrawal may be treated as an early distribution that is potentially subject to tax and penalties. These considerations do not apply when you transfer funds from one IRA trustee directly to another. At Honest Dollar by Goldman Sachs™, individuals can open a Traditional, Roth, or SEP IRA in minutes and get access to diversified investment portfolios designed by Goldman Sachs’ Investment Strategy Group. Sources: (1) https://www.ici.org/pdf/rpt_17_ira_traditional.pdf (2) https://www.ici.org/pdf/per23-10.pdf Before deciding to roll over a retirement account, you should consider your personal circumstances and needs. If you are considering moving from one account to another, you typically can decide among a number of options such as: keep the assets in the existing plan or account; roll over the assets to your new employer’s plan (if applicable); and/or roll over the assets to an IRA. These options may offer different benefits and drawbacks in the context of your overall planning and retirement goals. Some general considerations include fees and expenses, available investment options, distribution rules including required minimum distributions, tax considerations, protection from creditors and legal judgments, differences in service levels, and other factors that may be specific to your circumstances. Honest Dollar’s communications to you about rollovers are provided to you solely on the basis that they are educational and intended to provide you with general information that does not address your specific personal circumstances. They are not intended to be an individualized recommendation that you take any particular action. Goldman Sachs & Co. LLC ("GS&Co.") is a registered investment adviser and a wholly-owned subsidiary of The Goldman Sachs Group, Inc., a publicly traded bank holding company and financial holding company under the Bank Holding Company Act of 1956, as amended, and a world-wide full-service financial services organization. Model portfolios are developed by GS&Co. and invest in unaffiliated exchange traded funds. Brokerage services are provided by Apex Clearing Corp., a registered broker-dealer and a member of FINRA/SIPC. Investments are not FDIC insured. Investing involves risk and investments may lose value. Please consider your objectives before investing. Past performance does not guarantee future results. Investment outcomes and projections are forward-looking statements and hypothetical in nature. Neither this document nor any of its contents shall constitute an offer, solicitation, or advice to buy or sell securities in any jurisdictions where GS&Co. is not registered. GS&Co. does not provide accounting, tax or legal advice. Nothing communicated to you in this document, should be considered tax advice. You should consult an independent tax professional regarding your personal circumstances. Regarding SEP IRA contributions by an independent contractor, you should consult your tax advisor to ensure that you have the correct contribution limits and other important information. This material is provided solely on the basis that it will not constitute investment advice and GS&Co. is not a fiduciary with respect to any person or plan by reason of providing the material or content herein. “Honest Dollar by Goldman Sachs”, “Honest Dollar”, “Goldman”, and “Goldman Sachs” are service marks of GS&Co. Paid Advertisement Disclosure: The IRA offers that appear on this site are from IRA companies and investment advisers from which Freelancers Union receives compensation. This compensation may impact how and where products appear on this site, including, for example, the order in which they appear. Freelancers Union does not include all IRA companies and investment advisers or all available IRA offers. via Freelancers Union Blog https://blog.freelancersunion.org/2018/09/17/learn-more-about-rollovers/
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Strength training, like anything, is a skill that requires unrelenting practice and consistency. Yet, many treat it with the same dubious cavalierness as, say, making a ham sandwich. Some people think that just because they “kinda sorta” show up in the gym 1x per week that they’ll reap all the benefits and look like The Rock in six months or be able to hit a tennis ball as hard as Serena. It doesn’t work like that, and today’s guest post by Maryland based strength & conditioning coach, Erica Suter, explains why. Enjoy! How Often Should You Strength Train?
This is the phrase many of my personal training clients and athletes utter. As much as I want to say this is as useless as a nun in a nudist colony, or coffee without caffeine, or a hobbit in a NBA game, I don’t. When it comes to frequency of strength training, I opt for the math class analogy. So think of acquiring strength gains as learning math skills. As a kid, if you attended math class once a week, instead of the usual five times, how much better would you be? Would you be able to memorize equations? Would you be able to progress and learn new things quickly? Would you ever make it to advanced calculus? Would you pass the SAT math portion? No. Instead of going into an extensive exercise physiology lecture, think of strength training like math class. The more we stay consistent with it and the more often we do it, the more we’re going to see results. Well, fuck. I’m making too much sense. Alas, as a strength coach who works in the private sector, I still get push-back from soccer coaches on the frequency of training. Here’s a common conversation: Coach: “We will train 1x a week with you.” Me: “Great. It’s better than nothing, but I can’t work magic here like Gandalf. 2x a week at a minimum will elicit the best results.” Coach: “Well, our team has practice twice a week, skills training twice a week, and games on the weekend.” Me: “Solution: stop the extra skills training and get in the gym. Your players are already overloaded with skills training from your practices.” Coach: *crickets chirping* It’s funny how when it comes to sport performance – developing speed, building strength, reducing chance of injury, and improving change of direction ability – people fail to understand this shit needs to be attacked more than once a week. Performance training, to that end, isn’t some magical process that happens with the tap of a wizard wand. It’s the same as everything else:
Why do people think performance training and athletic development are any different? Sorry to be redundant, but…this all takes time. Too, I’d be remiss not to mention this all takes consistency. More than once a week. For more than one hour. I know I’m sounding vanilla as hell right now, but it’s true. And if you disagree with me, fuck you, do you even practice consistency, bro? Let alone, have you even tried? Alas, I digress. Here’s the thing: hadn’t my athletes started off-season training end of May, when we learned running mechanics and change of direction, and gained strength, I’m not so sure we’d be able to progress onto cool shit like this: [embedded content] It’s worth mentioning that it took these girls a year of training more than twice a week to progress onto sled sprints. With that said, I truly believe you have to earn your sled sprints. So many things need to be mastered first, such as core stability, running mechanics, coordination, and leg and arm strength before we can do the fun shit. Moving on, hadn’t we attacked Pull-Up variations 3x a week, I’m not so sure my female athletes would’ve been able to do this: [embedded content] …Oh, and out-pull-up their college teams as freshmen. And hadn’t we learned the deadlift from the start, I’m not so sure we would’ve been able to introduce contrast training into our program: [embedded content] And hadn’t we started with learning how to load the inside leg when it comes to efficient change of direction, not so sure we’d be able to up the ante with reactive agility drills like this: [embedded content] Looking back on the off-season, I’m so incredibly grateful my athletes didn’t settle for the once-a-week-bullshit shenanigans. Most were coming into our facility at JDyer Strength and Conditioning 3-4x a week. If that isn’t reaching enlightenment and entering the gates of heaven, I don’t know what is. Not only did they see tremendous gain in speed, strength, and power from this frequency of training, but they also developed a passion for movement, which extends far beyond a D1 scholarship. What’s more is, they all visit during their holiday breaks to stay active and resilient. With that said, frequency of training matters. Yes, improved performance. But most importantly, yes, lifetime habits. And these habits of frequency extend beyond the weight room. Athletes understand what it takes to be dedicated for the long-haul. Do you really want them half-assing school, business, and career? *mic drop* About the Author
Erica Suter is a certified strength and conditioning coach, soccer trainer, and fitness blogger who has worked with athletes and non-athletes for over 5 years. She is currently a strength coach at JDyer Strength and Conditioning, and also runs her own technical soccer training business in Baltimore, MD.
Her interests include writing, snowboarding, and reciting Lord of the Rings quotes to her athletes and clients. 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/2018/09/often-strength-train/
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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. Wow, it’s been five years since I took the plunge into the freelance world. Insert happy dance here! There have been lots of ups, downs, in-betweens, all-arounds, and the list goes on... I’m sure as freelancers yourselves you can relate to having lots of clients, no clients, a few clients. Wondering how you're going to manage it all, juggle it all, and still live your best life. I remember thinking, Someone lied to me. They said I would have all this freedom, make six figures, and work only when I wanted. But what they didn’t tell me was that as a freelancer it would be extremely important for me to do these things in order to make all of those things a reality: Implement effective and efficient systemsSystems are what give you freedom and allow you to serve your clients at your highest level. This is especially valuable to you as a business owner, because your greatest constraint is often on your time. Too many freelancers spend more time working in their business than working on their business doing the things that drive growth, innovation, and profit. Carve out some time and take a look at your freelance business and where you could benefit from implementing systems. Be clear on what you offer and how it solves a problemMany times as freelancers we can get so caught up in chasing the gig and doing the work that we haven’t really mapped out what our core service offering is and how it solves a problem for potential clients. When we forget to identify what our core service offering is and build our freelance business around that, we will often find ourselves accepting any gig that comes along and working with anyone who will work with us, instead of doing the thing we are great at and that we can generate the most profit. Save and build business creditSaving has to be non-negotiable, even though it can be one of the most difficult things to do as a freelancer. Things happen, clients come and go, invoices get paid late, hours get cut, and the list goes on. As freelancers, it is critical that we have some financial resources stored up so that we can still “live” when things happen. We must also remember that we are a business! It is so easy to underestimate the costs involved with running a freelance business and it’s even worse needing to purchase something for your freelance business or to grow your freelance business without the right financial resources in place. Building your business credit will also help you begin to differentiate yourself from your business. Stay consistent and show up (even when there are no clients)As freelancers, one of our most powerful tools is consistency. The way we show up every day, even when no one is looking, is how we build success in our freelancing careers. There is always someone to serve, even when it doesn’t look like it. Establish a goal, create the action steps to make it happen, and then keep working at it until you see the results you’re after. Don't put all your eggs in one basketThere are few things worse than putting all of your energy, time, and effort into one major client–and then the day comes when that client either cannot or will not continue to utilize your services. There goes all your income! As freelancers, it is critical that we do not become dependent on one individual client for all of our income. We must keep marketing our services and maintaining a diverse roster of clients. Find a coach or mentorIf the only person you are accountable to you, is you then your freelance career is in trouble! Could you learn everything on your own? Absolutely! Could you invest those few extra dollars elsewhere? Of course you could! However, how much longer will it take you to figure it all out on your own? Who will help you create a roadmap to bring your vision to life? Who will help you create systems, strategies, and brainstorm new ideas that are unique to you as a freelancer? We all need checks and balances. All championship teams had a great coach to lead them; freelancing requires the same level of guidance, support and leadership. Crush the fear dailyRemember why you started... and keep going. Every day do one thing to crush the fear: Join a community of like-minded freelancers, learn a new skill, take a new class, offer a new service... whatever it is just, just do it. Gwendolyn L. Young is a Virtual Administrative Consultant. She has helped dozens of established coaches, consultants, and speakers get their time back by implementing systems so they can make more money. via Freelancers Union Blog https://blog.freelancersunion.org/2018/09/14/7-tried-and-true-freelancing-tips/
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BUT FIRST…CHECK THIS STUFF OUT1. (Even More) Complete Shoulder & Hip Blueprint – Ljubljana, Slovenia AND Los Angeles, CAThis 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:
Ljubljana, Slovenia – October 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 THREE days 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. 3. Appearance on the Saved By the Barbell PodcastLast weekend Dean Somerset and I were in Houston, TX to put on our (Even More) Complete Shoulder & Hip Blueprint workshop. Of course the first thing we did was hit up some BBQ. Immediately after that we recorded this episode of Saved By the Barbell hosted by Kevin Warren. SOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKThe Key to Your Body Goals: No Matter What They May Be – Michael GregoryHINT: Lift. All. The. Weights Detailed Group Training – Lance GoykeI wrote a post last week – HERE – on why I like semi-private training. This was a fantastic post by Lance expounding on the concept a bit further – albeit focusing more on larger groups. Valuing Ourselves Beyond the Physical Aspect – Jessi Kneeland
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/2018/09/stuff-read-youre-pretending-work-9-14-18/
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There are many things that can make your shoulder(s) hate life.
And, for some, we could even make the case for faulty breathing mechanics and/or contralateral hip/ankle mobility restrictions. I try not to get that into the weeds and Professor Dumbledore(ish) when it comes to people’s shoulders, however. If someone’s shoulders are cranky I like to keep things simple and start where I most often see issues……. ……their left ventricle. HAHA, just kidding. It’s the thoracic spine. Accessing T-Spine Extension For Shoulder HealthHaving the ability to extend the thoracic spine is a game changer for many people, especially for those who tend to be sequestered for hours on end in front of a computer on a day-to-day basis. For lack of a better term, a lot of cool shit happens with extension:
Thoracic extension for daaaaaaaaaaaaaaaaaaaaayz The thoracic spine (thorax for the nerds in the room) is the “anchor” of the shoulder blades. Ideally we like to see congruency between the ribcage/thorax/t-spine/whatchamacalit and the shoulder blades. When someone is a bit more kyphotic (rounded) in that area it makes it almost impossible for this to happen because the shoulder blades will often be more abducted and anteriorly tilted. This can setoff a domino effect of other shenanigans such as a narrowing of the acromion space (for example), which in turn leads to rotator cuff issues, which then leads to not being able to bench press without pain, which, as we all know, means the Apocalypse is upon us. Lets avoid the Apocalypse. To that end I’d like to take this time to share some of my “go to” T-Spine Extension drills I use with my own clients and athletes on a weekly basis. 1. T-Spine Extension Off a Foam Roller (That Doesn’t Make Me Want to Swallow Live Bees)Likely the most recognizable drill many gravitate towards – and for good reason (it’s a good one) – is T-Spine Extension off a foam roller. However, many tend to go waaaaaaay too far with their total range of motion on this to where it becomes more of a lumbar spine movement. Here’s how to do it correctly: [embedded content] 2. Prone T-Spine ExtensionI reserve “fancy” for choosing a nice restaurant for a date night with my wife. You know, something like Applebees. I don’t feel the need to get fancy with my T-spine extension drills. The Prone T-Spine Extension drill is a fantastic way to build mid-back endurance. [embedded content] 3. Child’s Pose Back Extension Off Med BallHere’s one I stole from my boys at The Strength House. What’s great about this variation is that when we adopt the “child’s pose” (knees tucked underneath) we OMIT the lumbar spine. So now the only area we can get movement is the t-spine. [embedded content] 4. Pigeon Stance w/ Reach Through & ExtensionTaking the previous concept and upping the ante a little bit is this exercise I “stole” from Dean Somerset. If we want to talk about a drill that provides a TON of benefit for our training buck this is it. [embedded content] Here we get a stellar hip mobility/glute stretch, while at the same time taking the lumbar spine out of the equation (because that’s NOT where we want movement from). Too, with the reach through (and then extension) we’re getting a double whammy effect of mid-back mobility goodness. NOTE: I like to add in an inhale (through the nose) on the reach through and then a FULL exhale (out the mouth) as the individual extends back up. NOTE #2: My tricep looks fucking amazing in this video. 5. Wall T-Spine Extension w/ Lift Off[embedded content] This drill is a doozy as well. Pushing the hips back and “settling” into your accessible t-spine extension ROM is money enough for most people. But when you add in the end-range “lift off” (lifting the hands off the wall) at the end, it adds that little “eff you” component not many people will like. Be careful not to crank through your lower back on this one! 6. Goblet Squat w/ Overhead Reach[embedded content] You can thank Dr. Quinn Henoch for this one. I saw him demonstrate this last year during a workshop I attended and knew I was going to steal it. This one is more challenging than it looks, so way on the side of conservative when choosing the loads you use. I’m using a 10 kg kettlebell in this video and am pretty sure I blacked out after shooting this video. Want More Shoulder Magic?My good friend and shoulder saver savant, Eric Cressey, released his most recent resource a few weeks ago – Sturdy Shoulder Solutions – and it’s currently on SALE for $50 off the regular price. It’s Eric Cressey talking about shoulders. That’s akin to Elon Musk talking about A.I. or, I don’t know, He-Man talking about epic bowl cuts. There are very few people who know more about shoulders – from assessment to optimal performance – than Eric. If you’re a fitness professional or someone who just really, really, REALLY enjoys talking about the intricacies of glenohumeral anterior glide syndrome it behooves you to add this resource to your library. You’re going to learn a ton and definitely put yourself in a scenario to better serve your clients and athletes. —-> Save $50 <—-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/2018/09/accessing-t-spine-extension-healthy-shoulders/ |
AuthorI have 5+ years experience working as a medical transcriptionist. When I am not working, I enjoy sports like playing basketball or judo. I love making friends and connections. Archives
April 2023
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