The Overlooked Stuff That Shouldnt Be Overlooked That Almost Always Helps People Get Results10/22/2019
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People want the quick fix. They want to be told that 7-Minute Abs (or maybe we’re down to 5-Minute Abs now?) is all it takes to be beach ready, or that drinking an Acai berry detox tea mined from the belly button of a Centaur is the key to fat-loss. And then there’s the high-school athlete who reaches out two weeks prior to tryouts, as if I’m a wizard and all I have to do is wave my wand (and insert a few sets of box jumps) and PRESTO… …they’re going to be as equally prepared as those athletes who have been training and working out for several months. It’s quite interesting isn’t it? Everyone is seeking the silver bullet to success. However, on the contrary, in my experience, whether someone’s goal is weight-loss/fat-loss, muscle gain, improved athletic performance, general health, or, I don’t know, to beat John Wick in a street fight the “x-factor” often comes down to the mundane. The stuff most people scoff at and altogether dismiss in lieu of the new, bright, shiny object in the room. Like This Stuff1. Expectation ManagementYou know how it’s popular nowadays for personal trainers and strength & conditioning coaches to go out of their way to not refer to themselves as personal trainers and strength & conditioning coaches? You know, stupid shit like…
I feel as if I have a superlative title for myself too.
Whenever someone asks me “how long will it take to….[insert goal here]” I’ll respond with “I have no idea.” Moreover, I’ll say something to the effect of:
And if that doesn’t impress them I’ll say this:
Meaning, if I can nudge them in the gym 3x per week, 52 weeks out of the year, then it stands to reason some good shit is going to happen. Rather than place a specific number or time frame on a goal, it’s my job as their coach to titrate their expectations and to reframe things towards the idea of CONSISTENCY. Then, after a while (and yes, with a bit of butting of heads), they’ll learn that progress is more about appreciating the journey rather than the destination. 2. Walk, Sleep, HydrateHonestly, whenever I have a conversation with a client/athlete and (s)he is concerned about progress (or lack thereof), before I audit their program/nutrition I’ll look to see whether or not they’re doing the following. Go for a Walk
What’s more, going for a (brisk) walk is a great way to expend energy in addition to helping to improve mental health. What’s more (even morer), walking is exercise that’s accessible to anyone with working legs – so it’s pretty hard for someone to conjure up an excuse to not do it. Do yourself a favor and check out the hashtag #walkeverydamnday and maybe reconsider your position if you’re someone who feels telling someone to go for a daily walk is silly or beneath or superior coaching skills. 2. Go to BedI am a huge fan of going to bed. In fact I am such a fan of going to bed (early) that I’m pretty sure I have entered cantankerous curmudgeon territory at the age of 42. My answer for pretty much everything is…
SLEEP = RECOVERY (and bevy of other benefits). Maybe stop bragging about getting up at 4 AM every day because #hustleandgrind and you’ll actually stop feeling like a bag of dicks all the time. 3. HydrateBy now some of you reading don’t have enough eye rolls to give. But here’s one more suggestion to bring things to a nice, tidy, conclusion. Ask your clients whether or not they’re hydrated? This isn’t so much a “are you drinking 8 glasses of water per day?” kind of question as it is “what color is your pee?” question.
It’s been clearly shown in the literature that chronic dehydration can affect performance in the weight room – upwards of 8-10%. Likewise, chronic lethargy can be attributed to lack of hydration, in addition to it affecting basic metabolic functions. I.e., the body’s ability to burn energy is diminished the more dehydrated someone is.
I get it. I am not saying anything revolutionary, nor anything we all haven’t heard before. That being said… …we do a superb job going our of our way to overlook these factors. But, you know, ketosis. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/10/the-overlooked-stuff-that-almost-always-helps-people-get-results/
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It feels like a long time in the making, but nonetheless, on behalf on everyone at Freelancers Hub, it's truly exciting to unveil Faces of Freelance to the world. This community-based project is yet another way in which we are choosing to empower freelancers by offering a platform to present their unique stories and experiences in freelancing. Not long after joining Freelancers Hub as Marketing Manager, I was thrust into Faces of Freelance meetings with our collaborating partner Narratively. My understanding of the project's purpose and scope were simple: interview freelancing community members about their experiences. As my connection with the project and our community grew, however, the significance and purpose of this project were reshaped and rediscovered. Faces of Freelance is not simply a collection of interviews with New York City freelancers, but the beginning of a very important conversation. According to our recently published Freelancing in NYC study, more than a third of New York City's workforce is freelancing and contributing more than $30 billion annually to the city's economy. The city's diversity is also represented, as freelancers work in each of New York's major industries, represent wide-ranging backgrounds, and make up significant populations in each borough. Freelancing provides many with freedom through autonomy, flexibility, and the opportunity the pursue a passion otherwise unavailable to them. The experiences of freelancers are typically much more complex than that, however, as issues involving affordable health insurance, fair and on time payment, and debt continue to persist. Faces of Freelance is about providing freelancers with the opportunity to express their issues, successes, and experiences in freelancing. Check out Faces of Freelance and start sharing your own stories with #FacesofFreelance on social media. via Freelancers Union Blog https://blog.freelancersunion.org/2019/10/22/meet-the-faces-of-freelance/
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This is Angela Ivana. She is a freelance beauty and tech entrepreneur who grew up in Boston and now lives in Long Island City, New York. You can check out her work here and here. Tell us about your work. As a beauty freelancer, I provide beauty services for productions in film, television, entertainment and media. I also have a beauty tech company called CosmoSafe, where we help freelance beauty professionals master business skills. What are the biggest struggles you’ve faced as a freelancer? How did you overcome them? I think that when I first started, the struggle was the consistency of work. I was really nervous about where my next check would come from, if this was going to work out. I’d wonder, “Am I going to be able to pay my rent this month?” The tipping point was my self-development, with learning how to relax and understand that I have to be open. When I calm down and realize that everything’s going to work out if I take all the appropriate steps — make sure I do my marketing, that I do my invoices — the work always comes. I think I've had to be comfortable with being open to not always having a plan. I'm a big planner, and with freelancing you have to roll with the punches sometimes. I entered the industry saying that I wanted to do commercials and some print beauty work, and I've ended up doing theater, opera, film, television and e-commerce. There are a lot of areas of professional beauty work, so I just had to be open. How has the Freelancers Union community been valuable to you? Most recently, I've been helping to share my story through Freelancers Union and Freelancers Hub. I had a really bad agent and he was discriminating against me. At one point I said, “Enough is enough.” I'm good at taking chances, and I was having a $6,000 week. I had the option to continue going to work and deal with the discrimination, or saying forget about it. And I said, "Bye, I can’t do this anymore." And I left. I've been able to share my story to empower other freelancers and to empower change with policy so that we can help more people. Do you have any tips or tricks you can share that might be useful to other freelancers? I still believe in using a pen and paper. There’s something about having a written plan that solidifies it in my mind and the universe. It’s also helpful for me when I have down periods and I’m not working every day — I can look at what I’ve written and say, “Oh, I was actually productive today. I did do something.” More than one-third of New York City's workforce is freelancing, reflecting the wide-ranging diversity of the city. The purpose of Faces of Freelance is to shine a light on each unique, individual story in freelancing, and offer a platform on which it can further the conversation. Join the Freelancers Hub today and offer your own story into the conversation. via Freelancers Union Blog https://blog.freelancersunion.org/2019/10/22/faces-of-freelance-angela/
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Meet Nicholas Mc Millian. He is a Brooklyn-based freelance videographer, filmmaker and photographer who hails from Trinidad and Tobago. You can check out his work here, here and here. Tell us about your work. I’m the founder of Millianvision, a film and video production company committed to creating socially responsible content that uplifts, informs and inspires our immediate and global community. Before filmmaking, I was a fire officer back in Trinidad and Tobago for almost 12 years. But my passion was always storytelling. I always wanted to do film. What are some of the biggest struggles you’ve faced as a freelancer? How did you overcome them? When I made the choice to be a freelancer and left my stable, well-paying job, I realized that pursuing your passion is not as easy as it looks. As a freelancer, you are tasked with pretty much doing all the administrative stuff as well as the creative stuff. And as a father and a husband, it's very, very challenging to balance all of these things. But I somehow get around it because at the end of the day, I know I'm doing something that I love, and I'm doing it for me. I think I'm pretty good at seeing the end goal. So, for me, that's where my focus stays. I visualize my end product. I have a vision for telling stories, specific stories, and whenever I start something, my intention is to see it through. So even if I'm tired, if I have no energy, I still try to find that little ounce of pizazz to try to get it over the line. How has the Freelancers Union community been valuable to you? It was very instrumental in my developmental stage. I was able to get free legal counseling, to sit with a marketing specialist and to network with other freelancers. In fact, I am now able to put together a complete production team just from being at the Freelancers Hub because I've met writers, fellow directors, producers, editors and videographers like myself here. Do you have any tips or tricks you can share that might be helpful to other freelancers? Being in charge of your own business, you have to be able to forecast periods where you're not going to get as many clients as you would like. That's when I try to distribute my skills in different ways, like offering web development and filmmaking workshops. Another tip is something I learned in a stress management workshop here. We all experience getting frustrated when there's not enough clients coming in. What I learned is how to bring everything back down to zero, how to stay grounded, to stay connected to your true self and just keep going. Something as simple as getting up, walking, stretching, just being in connection with your body has helped me to really push past tiredness, push past frustration, push past the lack of an idea and be able to flourish. More than one-third of New York City's workforce is freelancing, reflecting the wide-ranging diversity of the city. The purpose of Faces of Freelance is to shine a light on each unique, individual story in freelancing, and offer a platform on which it can further the conversation. Join the Freelancers Hub today and offer your own story into the conversation. via Freelancers Union Blog https://blog.freelancersunion.org/2019/10/22/faces-of-freelance-nicholas/
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This is Deborah Cowell. She’s a freelance editor and writer who hails from Brooklyn, New York, and currently lives in Harlem. You can check out some of her work here. Tell us about your work. I have a master's degree in English literature and literary theory, with a concentration in education, and I'm a formally trained book editor. I’m currently working on finishing my memoir. What are the biggest struggles you’ve faced as a freelancer? How did you overcome them? When I first started out, I needed somebody to pay me and they didn't. And I didn't have the skill set to be able to understand how to demand pay, I didn't know where I was supposed to go. So, when I found Freelancers Union, I was able to tell my story, and then understand exactly what went wrong and how I was taken advantage of. Now I make sure I have a contract in place. I came out of publishing. The one thing that never dawned on me to do was to write my own contract. When you have a contract in place, what you're saying to people is, “This is what my deliverable is to you,” and you're looking at yourself on the page and saying to yourself, "This is what I'm good at." And, over time, you're adding to that value, you're learning all the other stuff that you're good at and it's coming from absolutely everywhere. You start to feel confident about adding another zero to the left of the decimal point, and then another. That's what experience gives you, that's what experience brings to it. You start out small because you're learning. It's literally like planting a seed, and as you grow, that's what's happening. You earn it. What has been the most valuable part of being a member of Freelancers Union? There are a lot of things here for folks. I think the thing that is most magic to me is that for people who are artists — even if you sweep, and you approach that from a perspective of artistry — you can come here and find your point of entry. You have access. It's a hub for you to be able to do whatever it is you need to do, and it's not just some coffee shop chain. It's everybody here in the same frame of mind. We're all moving together, and we all have our own story. Do you have any tips or tricks you can share that might be helpful to other freelancers? I meditate every day for about an hour, at least. That's the first thing I do when I wake up. I need to be centered, and it isn't about clearing your mind. It's just about being still with what it is that you have. This gives me a bit of clarity when I come out of that space. More than one-third of New York City's workforce is freelancing, reflecting the wide-ranging diversity of the city. The purpose of Faces of Freelance is to shine a light on each unique, individual story in freelancing, and offer a platform on which it can further the conversation. Join the Freelancers Hub today and offer your own story into the conversation. via Freelancers Union Blog https://blog.freelancersunion.org/2019/10/22/faces-of-freelance-deborah/
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Meet Oni. He is a freelance community-based designer. Originally from Houston, Texas, he currently resides in Bed-Stuy, Brooklyn. You can check out his work here and here. Tell us about your work. I work as a community designer and artist, mostly with people, organizations and neighborhoods that don't really have the opportunity or access to advocate for themselves visually. My job is really to help visualize what the community would look like if the decision-making processes were in the hands of the residents and the locals. I also teach at Made in Brownsville, a creative agency that provides STEAM workshops and classes for youth in and around Brooklyn. A lot of the kids that grew up there don't normally have access to these types of fields and also exposure to other people of color who are doing design work. I truly believe, despite who you are, where you come from, if you have a passion, you'll definitely make it. What are the biggest struggles you’ve faced as a freelancer? How did you overcome them? One of the main challenges that I felt was just how to organize my time and then also figuring out self-care. I remember I used to laugh a lot when I heard that term, but it's so true. I realize now why there's a weekend. I had to kind of figure out how to balance my time with my friends or my family because everyone works on a typical 9-to-5 schedule. So I'm trying to figure out, how do I coordinate, not only my time, but also how to spend time with others. And I think over time, and working here at the Freelancers Hub has helped me figure out how to arrange my activities so that I can align my time with people I care about. How has the Freelancers Union community been helpful to you? They provide a lot of workshops that allow you to become more familiar with running a business, and also how to improve your business with, let's say, marketing or branding. Every now and again, they bring in a tax person who talks about how to itemize or what to itemize for — suggestions about how to operate and whom to reach out to. I think, as a freelancer, you really like that gross income and don’t always think about the net and figuring out how to organize all that. Do you have any tips or tricks you can share that might be useful to other freelancers? I do a lot of strategic planning. I've worked a lot with nonprofits and I realized that I could apply the same consulting advice that I give to nonprofits to myself as my own entity. I have quarterly meetings with myself now, just to address any issues or challenges. Also, find out when you’re able to work best. I realized that I’m definitely a morning person when it comes to getting work done. I like to wake up early — there’s something about being in New York in the morning that’s just very peaceful and quiet. When no one’s around, that’s when I can get my work done. More than one-third of New York City's workforce is freelancing, reflecting the wide-ranging diversity of the city. The purpose of Faces of Freelance is to shine a light on each unique, individual story in freelancing, and offer a platform on which it can further the conversation. Join the Freelancers Hub today and offer your own story into the conversation. via Freelancers Union Blog https://blog.freelancersunion.org/2019/10/22/faces-of-freelance-emmanuel/
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If you are one of the thousands of taxpayers who received a letter from the IRS this summer to inform you of your tax obligations related to virtual currency, it should come as no surprise that the IRS is ramping up their efforts to enforce laws in this area. If you haven’t been contacted by the IRS but are using crypto currency in some form, then be prepared this tax season to claim your activity on your freelance tax return. According to early drafts of the 2019 individual tax return form (Form 1040) released by the IRS, taxpayers will be required to check a box if they have actively used virtual currency during the tax year. This is the specific question (subject to being changed by the IRS) that you are likely to be required to answer on your tax return: “At any time during 2019, did you receive, sell, send, exchange, or otherwise acquire any financial interest in any virtual currency?” All of this IRS activity is a sure sign that any crypto currency activity is going to receive a higher level of scrutiny beginning in the 2019 tax season. In addition, the agency has released updated guidance related to hard forks and air drops of virtual currency as well as new crypto currency FAQs. These new updates should help you fine tune your understanding of these basic virtual currency tax rules:
In addition to proactively providing clarification to taxpayers about virtual currency tax obligations, the IRS is also retroactively looking into virtual currency transactions to identify taxpayers who may have failed to report income from them. If you are part of this group, you’ll need to act now, amending any outstanding tax returns and paying the tax you owe as soon as possible to avoid fines, penalties or legal action by the IRS. 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, http://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 March 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/2019/10/21/get-ready-to-claim-virtual-currency-on-your-freelance-tax-return/
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This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in… There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there! I am all for novelty (within reason) and having fun in the weight room. But ya’ll: barbells and dumbbells still work really, really, REALLY well. — Tony Gentilcore (@tonygentilcore1) October 13, 2019 Slow clap, Lana. Slow clap. I appreciate a good “rant” style article, and this one was good. Next thing Shane is going to tell is that cookies are calorie free. But seriously, bicep curls, when performed correctly, can be a handy shoulder saver. via Blog – Tony Gentilcore http://tonygentilcore.com/2019/10/stuff-to-read-while-youre-pretending-to-work-10-18-19/
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I went freelance for many reasons. A dislike for company parties wasn’t one of them. And I could think of no better reason to celebrate than surviving the first year of life on my own. So I threw myself a Company Party of One — and I’m giving you my templates and checklists so you can do it, too. Why on earth would I do that?Going out on your own is a big f***ing deal. As solopreneurs, we’re constantly risking our savings for a shot at freedom and total control over work life. And we don’t even have a boss to impress with this fantastic feat. No one to pat us on the back or treat us to lunch for a job well done. So at least once a year, take a day to beat your chest and celebrate all that your company (of one) has accomplished. Throwing a company party for, by, and starring youYes, this is a little weird. Embrace it. Make yourself a name tag. Have a raffle. Give out company awards. Deliver a State of the Union address to yourself. You’ll be surprised by how incredible it feels to see all your accomplishments in one place and hear them out loud. Not just the profit numbers, but the ones that really matter to you. How many family events were you able to attend? How many days did you invest in your own growth? There’s nothing more satisfying that quantifying something as nebulous as freedom. Make it your ownThere is no template for independence. My Company Party of One involved a catered lunch (takeout), a town hall meeting with a State of the Union address, a team bonding activity, happy hour, and a dinner cruise with a plus one. I found it to be a good mix of celebrating the successes of my first year, having some fun, and recognizing the support I’d gotten. (That’s where the plus one comes in.) Get creative. Film yourself presenting your State of the Union and watch it back during the meeting. Rent an escape room just for yourself. Hit the spa. Go see a concert with your guest. The most important thing is that you’re celebrating your business badassery. And remember, no one knows you better than yourself. So get really personal with those raffle prizes. I used my raffle as an excuse to finally get that iPad I’d wanted and a travel jacket that has enough pockets to fit a carry-on bag’s worth of items. Sure, my old agency might have raffled off iPads (they didn’t), but there’s no way they would’ve raffled off a jacket in my favorite color and my exact size to combat my biggest travel issue. Plan like a big company, budget like a small oneThe more you plan ahead for your special day, the more you’ll be free to enjoy yourself. The good news is it should be pretty easy getting approval for your party planning committee of one. To help you out, I’ve put together some templates and to-do lists. These lists and templates will give you a start on what to include in your State of the Union address. It’s a little daunting to go through your last year to count the days you spent volunteering or visiting with family, but it’s worth it. Don’t skip the “boring” stuff, either. If you were able to turn thin air into invoices that covered your basic needs (rent, insurance, and food), that’s a huge deal. Recognize it. Share itWe’re all independent, but it doesn’t mean we can’t support each other. Use #CompanyPartyOfOne to share pictures of your day so we can celebrate each other! (And copy the best ideas.) These are also great memories to look back on when you’re having a dry spell to remind yourself why it’s all worth it. Haven’t hit a year yet? Between anniversaries?If you’re not quite ready to pop the champagne just yet, there are still things you can do today. Start a folder on your computer and a doc where you can collect photos, important events, and things you’ll want to remember when it’s time to plan your annual party. via Freelancers Union Blog https://blog.freelancersunion.org/2019/10/18/why-this-freelancer-threw-a-company-party-of-one/
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My good friend Bryan Krahn has a weekly “series” he does on his Facebook page called Five Boner Friday. Each iteration centers around random thoughts he has on training, nutrition, life, being a dad, supplements, and not actual boners. Thank god. I used to write a similar series titled Miscellaneous Miscellany Mondays. Today is not a Monday. But I am sitting here in Los Angeles (actually a random coffee house in Beverly Hills) with some time to kill before I have to go present this afternoon, so I figured… …lets do this. Miscellaneous Miscellany is back! Starting with a picture of Keto Crystals. Keto CrystalsYep, it’s true. Not long ago Gwyneth Paltrow was able to convince thousands (maybe millions of people?) that placing jade eggs into their vaginas – oftentimes overnight – would somehow, via some sort voodoo, Shaman wizardry, help them “better connect to their power within.”
So I am starting a market for Keto Crystals. When you hold the emerald colored crystal in your left hand anything you eat becomes carb-free! Moreover, when you place the orange crystal under the light of a full-moon, and play Prince’s Purple Rain album backwards, you will immediately pee ketones! It’s legit. And if can all be yours for $47/crystal (and the soul of your first born child). Okay, lets get serious now 1. Program Design SimplifiedAs I mentioned above I am here in LA for a few speaking engagements. I flew in from Boston yesterday morning and when I checked into my hotel I texted my good friend Ben Bruno to see if he had some free time to hang out. He did. As is the case every time he and I get together we got to talking about stuff we’ve learned, stuff we don’t have enough eye rolls to give, business, and the fitness industry in general. Just two dudes talking shop (<— OMG, podcast idea?). Anyway, we started discussing program design and how we’re both flummoxed at how complicated some coaches/trainers make it seem. Now, to be clear: Ben and I both recognize there’s a ton of nuance to program design. There’s no “one size fits all” template and there are many, many factors to consider. However, Ben made a profound statement as we were chatting that I felt sealed the topic of program design into a nice, neat, tidy, little bow.
Ben gave an example of a basketball player:
Cue Nazi Face Melt here: I brought up some of my clients. More than a few – male and female – have come in on Day #1 saying their goal is to be skinnier. Okay, cool. I’m not going to do them (or me) any favors wagging my finger at them saying “you don’t need to get skinner, you need to get strong!” If I did that they would have done nothing more than move on to the next trainer on their Google search. Instead, I did this profound thing called…listening to them.
Namely, my objective was to build some consistency with their training – build more autonomy – and wammo-bammo they’d begin to see results. Seriously people, it’s not rocket science. Yes, it behooves you to have a base knowledge of functional anatomy, physiology, and/or to read a bunch of Tudor Bompa’s early work on periodization. That being said, a lot “program design” is intuition and just LISTENING to your client(s). 2. Business Advice For Fitness ProsI am the LAST guy to put “savvy business person” next to his name. But sometimes I’m able to finagle a sound piece of advice on this front. The impetus, coming from this Tweet via Jill Coleman:
I responded with:
It’s something I parroted off a conversation I had with Cressey Sports Performance business director, Pete Dupuis, not long ago when he posited, “that seminar you’re attending to learn how to build the perfect sales funnel isn’t going to solve your problems if your product sucks. Chase perfection inside your training space and the marketing will figure itself out.” Fitness professionals are easily seduced into thinking all they need to be successful is some slick marketing campaign or some insight into out-smarting Facebook’s latest algorithm to enhance their sales funnels. Bullshit.
Plus, too, if you’re unable to coach-up a squat, and you suck as a coach… …all the marketing in the world isn’t going to compensate for that. Client RETENTION is the key. If you’re able to keep your current clients happy you won’t necessarily have to worry about marketing for new ones. Plus, the former is a helluva lot cheaper. 3. Quick ReminderThe Complete Trainers’ Toolbox is on sale this week at $100 OFF the regular price. There’s only a handful more days left to take advantage.
—> CLICK HERE FOR MORE DETAILS <--Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/10/miscellaneous-miscellany-fitness-pro-coaching-and-business-advice/ |
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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