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The Canister PressWho Did I Steal It From: I never thought this day would come. I think I may have done it everyone. I can’t believe it. I may have invented an exercise. At first was going to call it TonyGentilcoreSupremeChancellorDragonSlayer Press, but that seemed a tad grandiose (and a mouthful). I decided on Canister Press instead for reasons you can read about below… ? What Does It Do: The shoulder blades are meant to move:
The ability to perform all of those actions is indicative of a “healthy” shoulder, and the platform for all that movement to take place comes courtesy of the ribcage. The ribcage is shaped in a convex manner. The scapulae (shoulder blade) is concave, or rounded, in nature. The ability for the two to play nicely together is an often overlooked mechanism of what I like to call “my shoulder fucking hurts syndrome.” Rather than lulling a client down the corrective exercise purgatory rabbit hole, one option I like to hone in on out of the gate is creating context by encouraging what’s commonly referred to as the “canister position.” Think of the canister position as stacked joints. Your rib cage should be “stacked” on top of your pelvis. You can get a general visual from the picture below; my bottom hand represents my pelvic floor and my top hand represents my diaphragm and ribcage This position is often a “safer” position for most, but is also a stable position, oftentimes allowing for more range of motion to occur, as well as a position that allows people to express the most strength and power in the weight room. By pressing the band out in front of the body and holding it in place I am creating a FLEXION MOMENT with my abs (more posterior pelvic tilt), which in turn “cements” the canister position. From there I create more congruency with the ribcage and shoulder blades so that the latter can move more efficiently up and around the former. In short: It allows for a “cleaner” and often less painful overhead press. Key Coaching Cues: I think the video above is self-explanatory. However, I am using a light resistance band and just wrapped it around my back. Alternatively you could wrap the band around a pole, squat rack, or any inanimate object and perform it that way too. It’s somewhat hard to notice in the video but as I press the band out in front of my body I am also exhaling ALL my air out. This helps to get the ribs down further and to lock in that canister position even more. From there I brace and perform my reps on the opposite arm (breathing as I hold the brace). Give it a try, let me know what you think, and tag me on social media if you do! 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/2020/10/exercises-you-should-be-doing-canister-press/
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Do Paused DeadliftsI’m a firm believer in many things: The Earth is round. The Bourne Ultimatum is the best Bourne movie. And most accessory work should address a weakness or technique flaw with one of your main lifts. Enter paused deadlifts. There’s no sugar coating here: these can be absolutely brutal, but they accomplish a few important things:
For programming purposes, aim for sets of 3-5 reps using 50-65% of 1-rep max, pausing 2-3 inches off the floor (or at mid-shin level depending on the individual and where the bar tends to stall) for a 2-3 second count each rep. If you want to up the ante even further, perform a full pause in the same spot on the way up AND the way down. You psychopath. 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/2020/10/1-minute-deadlift-tip-pause-reps/
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For 25 years, Freelancers Union has been dedicated to finding innovative solutions to build a new safety net for freelancers. A critical part of that safety net is insurance, because we know that more than anyone else, your budget doesn’t have room for surprise expenses or work interruptions that are out of your control. One piece we have been in search of for years is liability insurance that really works for freelance writers. That’s why today we are launching a new partnership with Dinghy USA Inc. and NSM Insurance Services, LLC (collectively “Dinghy”)*. Dinghy UK Ltd has been insuring freelancers in the U.K. for a number of years, and is now bringing its innovative service to the U.S. We know that in this media landscape, more and more risk has been shifted onto the shoulders of freelance writers. You’re responsible for everything from reporting expenses to copy editing, while delivering a brilliant piece of work that you feel good about. That’s hard enough without having to worry about the threat of a lawsuit. That’s where professional liability insurance comes in. Dinghy offers professional liability insurance protection to writers across 30 different professions — from ghostwriters to translators, journalists, and more — including coverage for legal costs in the event of an alleged or actual claim of libel, defamation, copyright infringement, and more. Whether it’s a client who claims an error on your part cost them money, or an article subject claiming you misrepresented them, liability insurance covers the cost of defending yourself, plus any compensation costs you may be liable for. Dinghy was designed with freelancers in mind. Just answer a few questions about your work and you’ll be able to get a quote, purchase a plan, and get covered online within minutes. Claims can be filed online 24/7, so you never have to wait for office hours to get your business taken care of. It’s also affordable, with plans starting at $23/month. Coverage ranges from $100,000 to $2,000,000, so you can choose the amount of protection you need based on your business. Are you a historian writing about ancient Egypt? You’ll probably need less coverage than a journalist who covers modern politics. (But that’s a call you should make for yourself!) These writer insurance plans provide worldwide coverage,. They also include $25,000 of data incident recovery expenses (in case your client data becomes compromised) and $10,000 in non-party investigation expenses (to cover costs if you need to provide support to an investigation into a third-party, such as one of your clients) at no extra cost. We’re thrilled to be able to fill this gap for the writers in our freelance community. Together, we’re building a total freelance safety net, one thread at a time. *Dinghy USA Inc is licensed to sell insurance in Massachusetts, New Jersey, Pennsylvania, and Virginia. NSM Insurance Services LLC is licensed to sell insurance in all remaining states. via Freelancers Union Blog https://blog.freelancersunion.org/2020/10/19/professional-liability-protection-for-freelance-writers-is-here/
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Whether you work for yourself or someone else, knowing what to ask for when it comes to compensation is tricky. You don’t want to seem entitled, you don’t want to lose out to someone else who asked for less, and you don’t want to have that awkward conversation about money in the first place. But the truth is that money is a form of power. When you settle for less than you deserve, you are giving some of that power away. You always need to strike a balance between being fair, staying competitive in the market, and getting paid top rates for your expertise. That balance isn’t always easy. Here are six things to consider when you’re deciding what you deserve. 1. Do your researchTalk to people in similar roles or who manage people in similar roles to see what they’re getting paid. You might be leaning toward asking for less so you can be competitive, but you should actually be in line with your peers and competitors — if you come in drastically lower, that might raise doubts about the quality of your work. 2. Make your case based on what you deserve, not what you needIf you need to justify to your employer or client why you deserve what you’re asking for, make your case based on industry standards, your contribution to the company, and your expertise. If you bring personal reasons into the mix, it can confuse the conversation and make it seem like you don’t actually deserve a raise, you just want one. 3. Be careful with freebiesWe all have a skill set. You will almost certainly have family or friends who ask you to help them for free or at a discounted rate. Helping people is important, but be careful with offering too many freebies. Set a limit for yourself on how much free or discounted work you’re willing to do, and for whom. And don’t be afraid to ask friends and family to pay for your services — you’ll be surprised at how many of them are more than happy to compensate you for your help. 4. Play the long gameHiring a new employee or engaging with a new freelancer can be scary for an employer. They don’t really know what they’re getting up front, and they may be more wary of paying a high rate for that unknown product. Negotiate a lower starting rate with the condition that your rate will rise after a trial period. Once you’ve proven your worth, make sure to circle back on that increase. 5. Ladies, get what’s yoursResearch shows that women don’t ask for raises as often as men do, and even when they do, they aren’t getting them at the same rate men are. For those of us who are self-employed, the gap is even worse, with men making 43% more than women, in comparison to 17% more than women in traditional employment scenarios. Ladies, make sure you’re prepared to advocate for yourself and, if you aren’t getting what you deserve, move on to a company that recognizes your worth. 6. Over-deliverIn the end, you need to live up to your promises. Make sure you’re prepared to (over) deliver on the products, services, and/or expertise you bring to the table. Being prepared, meeting deadlines, and delivering high-quality results is what justifies top dollar. © 2020 Fruition Initiatives LLC This article is for informational purposes only. I’m not a mental health professional, attorney, doctor, tax accountant, or financial adviser. Please consult a professional as needed.
via Freelancers Union Blog https://blog.freelancersunion.org/2020/10/15/how-to-get-paid-what-you-deserve/
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My customers will forget me if I take a parental leave. My business won’t thrive anymore when I become a parent. That’s what I’ve heard from many young freelancers and business owners. For a long time, I was also convinced that it’s impossible to combine parenting with running a freelance business. And then I became a mother and my perspective on business has changed. There’s only one thing that you need to transition smoothly into the life of a parent and freelancer: the right preparation! So, how do you make sure your customers won’t run away from you while you’re running around your baby? 1. Crunch the numbersAs a freelancer, you always need a financial buffer to be ready for unexcepted events. Late payments, health issues, family problems, pandemic — there’s always something that could stop your usual work flow. That’s why a good safety net should be an inseparable part of your freelance business. You could also use your savings to take a longer parental leave. The law in each country varies, and depending on your location, you might be eligible for a maternity allowance from the government. For example, in the UK, if you meet the appropriate criteria, you qualify for about £140 per week. In New York, freelancers can opt in to the state's paid family leave by purchasing an insurance policy (though there's a two-year waiting period before you can access benefits). Once you know whether and how the government can support you, calculate your monthly expenses to find out if you need to take any further steps. In most cases, you'll end up with a number much lower than your usual monthly income, so having a financial cushion or other backup will come in handy. For example, a good idea is to… 2. Have a passive incomeNo matter your specialization, there’s always something you can share with others — such as your knowledge and experience — and convert into a steady source of income. In this way, you’ll be able to earn money without the constant exchange of your time and skills. You could create online courses, write books or e-books, use affiliate marketing, sell spaces on your blog, create website or graphic templates, develop an app, sell photography, sell printable products — the possibilities are endless. Come up with an original idea, create a quality product, and promote it to your target audience to start generating passive income. It will be your backup not only during your parental leave but throughout your whole career. But even if your passive income sources are reliable, don’t forget to… 3. Inform your customersThere’s nothing more annoying than coming back to work just to realize there’s no work. Be open with your customers and communicate well in advance about your parental leave. One email may not be enough, so send another reminder shortly before your break. Tell your customers how long you’ll be gone and ask if there’s anything else you can do for them before you go on leave. You can also arrange coverage — e.g., another freelancer from your field of expertise who could take over some of your projects during your absence. In this case, provide your customers with the contact data of your colleagues and make sure their rates are comparable with yours. Otherwise, your customers might be tempted to keep doing business with your colleagues rather than with you. Once your customers know what to expect in your absence, make sure to… 4. Automate as much as possibleEven though you’re on leave, your freelance business should still be discoverable. If you don’t want to lose your momentum, try scheduling your marketing campaigns, social media posts, or blog articles in advance. In this way you’ll be able to keep interacting with your audience. You don’t have to publish 10 posts per day to engage with your followers. After all, you’re on a break, so your social media activity can slow down as well. There’s nothing wrong with reducing the frequency of your blog posts from four to two per month, or your social posts from five to one per week. As long as the content you schedule is relevant to your followers, your audience won’t mind that you’re less active or take longer to respond to comments and messages. You can’t prepare for all the ups and downs of parenthood. But you can always equip yourself and your business with useful tools that will support you in this powerful transition. via Freelancers Union Blog https://blog.freelancersunion.org/2020/10/14/how-to-take-parental-leave-as-a-freelancer/
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Did you take a Paycheck Protection Program (PPP) loan for your freelance business of less than $50,000? If so, the U.S. Treasury Department and the Small Business Administration (SBA) just made applying for PPP forgiveness a little easier with a simplified loan forgiveness application (SBA Form 3508S). The new interim final rule (IFR) provides guidance on the forgiveness and loan review processes for PPP loans of $50,000 or less. It states that taxpayers with loans meeting these criteria are exempted from any reductions in forgiveness based on: · Reductions in full-time-equivalent (FTE) employees; and · Reductions in employee salary or wages. Keep in mind that this form can only be used if your total PPP loan amount is less than $50,000. If you had an affiliate business and your total in PPP loans pushed you over the $50,000 threshold, you cannot use the new application form. The streamlined IFR has been introduced because borrowers with smaller loan amounts do not have to calculate FTE or salary reduction calculations. However, your freelance business will need to provide specific certifications and documentation to your lender in regard to any payroll and nonpayroll costs that PPP funds were used for. Certification and documentation of how your freelance business used PPP loan funds are required.According to the new form, as the borrower, you must certify that the PPP loan funds you are requesting forgiveness for only include those: · Used to pay costs that are eligible for forgiveness (i.e., payroll costs; business mortgage interest payments; business rent or lease payments; or business utility payments); · Includes payroll costs equal to at least 60% of the forgiveness amount; · If a 24-week Covered Period applies, does not exceed 2.5 months’ worth of 2019 compensation for any owner employee or self-employed individual/general partner, capped at $20,833 per individual; and if the Borrower has elected an 8-week Covered Period, does not exceed 8 weeks’ worth of 2019 compensation for any owner-employee or self-employed individual/general partner, capped at $15,385 per individual. As a borrower, you are responsible for providing an accurate calculation of your loan forgiveness amount and you must attest to the accuracy of the reported information and calculations on the loan forgiveness application. If the government believes that a taxpayer has knowingly made unqualified claims on their PPP forgiveness application, they may pursue recovery of funds and/or criminal charges. Your lender is required to confirm receipt of the documentation that you are required to submit to aid in verifying payroll and nonpayroll costs. If applicable, the lender is also required to confirm your calculations on the loan forgiveness application, up to the amount required to reach the requested forgiveness amount. PPP funds that are forgiven are not tax deductibleKeep in mind that according to PPP guidance available to date (which is fluid and subject to change), any expenses eligible to be forgiven from your loan amount cannot also be deducted on your taxes. This means that normally tax-deductible expenses such payroll expenses, mortgage interest, rent and utilities are not deductible on your 2020 taxes in the amount that you receive PPP loan forgiveness on them. Another important exception to this inability to deduct expenses that are covered under your PPP loan is self-employment income. If you received a PPP loan and used Line 31 on Schedule C of your 2019 tax return to support your loan application, this is the amount of self-employment income that can be factored into your calculation of how much of your PPP loan can be forgiven. According to the IFR, the amount of loan forgiveness that a borrower may receive cannot exceed the principal amount of the PPP loan. The streamlined PPP loan forgiveness application will be under scrutiny.The streamlined form is part of the U.S. Treasury Department’s effort to make the PPP forgiveness process easier, but the Department is also on the lookout for potential fraud and the misuse of funds. This means that as a freelance business owner, you should try to be as careful and accurate as possible when submitting the required certifications and documentation for your PPP loan, and be aware of the tax implications associated with the forgiveness of these funds. 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 provides tax, accounting and business articles for freelancers on his website, http://www.cpaforfreelancers.com, which also features a blog and a comprehensive freelance tax guide. Please note, due to the high volume of inquiries in regard to COVID-19, Jonathan is not able to respond to individual requests for information at this time. via Freelancers Union Blog https://blog.freelancersunion.org/2020/10/13/new-rules-for-ppp-loans-make-forgiveness-easier-for-freelancers/
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THE WEEKLY BRIEF UPDATE1. You can now purchase CORE @ Home for whatever it is you want to pay. During quarantine I started a platform where I’d deliver 20-40 minute workouts that could be performed in everyone’s living room using minimal equipment. In all I curated 36 workouts using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help. Whether you want to spend $1 or $100 (if the latter, we’ll be BFFs forever), the workouts are ready and available to start. For more information go HERE. SOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKFlex Diet Certification – Dr. Mike T. NelsonThere’s only a few days left to opt-in for access to Dr. Mike T. Nelson’s Flex Diet course. He’s opened it up to TG.com readers only this week and if you click THIS link you’ll opt in for a FREE one-hour webinar on what “flexible dieting” even means. From there you can gain access to 30+ hours of continuing education on how to best implement nutrition & recovery strategies with your clients/athletes; a weak link for many. It’s a game changer to say the least. Velocity Based Training: Let’s Not Freak Out Over a Bar Speed Sensor. Look Beyond the Surface – Gerry DeFilippoSome coaches are bit tepid when it comes to the efficacy of using speed sensors in the weight room. Others are such ardent supporters that they’ll shut down a session if a repetition is 0.001s slower than the previous one. (only a slight exaggeration). I felt this was an excellent synopsis on the topic. Fixing Athlete Posture – Travis MashPosture – it can be a dicey discussion. There’s a delicate balance between what’s “optimal” and “realistic” in addition to understanding that everyone is bit different. Sub-optimal posture doesn’t necessarily mean you’re a walking ball of fail. But it IS pertinent information when it comes to the overall well-being and performance of an athlete. I appreciated Travis’s approach with this one. Not fear mongering, but just preparing his lifters to be better lifters. 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/2020/10/stuff-to-read-while-youre-pretending-to-work-10-9-20/
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Two weekends ago I had the opportunity to make a cameo at John Rusin’s Pain-Free Performance Specialist course that was held at AMP Fitness here in Boston. My good friend – and currently #7 on my list of Top 10 man crushes – David Otey was in town to teach the course. It was lovely to spend time with my friend whom I hadn’t seen in several months. But too, after an equal gap in absence, it was downright biblical to finally be amongst a group of fitness professionals in a learning environment. I didn’t realize how much I missed in-person continuing education until I was marinating in it for a few hours. I took home a bounty of insights and ideas in the few hours I was there, however there was one analogy in particular David used that really resonated with me Do Not Cross Doesn’t Really Mean You Can’t Cross: Fitness in a NutshellAnyone who lives in a large city is familiar with the throng of “Do Not Cross” signs peppering the sidewalks and streets. Pedestrian life is controlled by their never-ending playlist counting down when it’s safe to cross a street and when it’s not. They’re there for a reason; for our safety and the public good. Not surprisingly, most people ignore them and cross the street anyway. And 99.9999% of the time…it’s fine. We survive. Not a scratch. …but your head better be on swivel. The same theme applies to lifting weights. As David noted during his talk on squat assessment and squat technique, people can back squat with a straight bar (often considered at the top of the pyramid in terms of most advanced squat variations), but it only takes that one time using too much load or being too overzealous where something goes awry. Likewise, think about the conventional deadlift. I’d argue the conventional deadlift – particularly when performed from the floor – is the most advanced variation of deadlift one can perform:
It requires a fair amount of mobility (access to requisite hip flexion, thoracic extension, ankle dorsiflexion) as well as picking the right parents (short torso, long arms) to be able to get into and maintain the proper spine position to perform safely. NOTE: I believe Dr. Stuart McGill has noted in his research that something like 93% of the people he’s assessed during his career could not perform a conventional deadlift from the floor without compensating through their lumbar spine in some fashion (I.e., loaded spinal flexion). NOTE II: Maybe it’s 91%. No, wait, 87%. Either way, it’s a lot…;o) All of this to say: Yes, back squatting is fine. As are conventional deadlifts. But they’re both examples where the bulk of trainees are crossing the street when the “do not cross” sign is flashing. Most can do them. And most will probably be fine. However, this is why it’s imperative to assess your clients/athletes and be more cognizant of “fitting” any program to THEM – and their injury history, their goals, their ability level, and yes, their anthropometry – rather than the other way around. We can vastly reduce the risk of injury with most trainees by utilizing safer alternatives that tend to be a better fit across the board anyway – like the Trap Bar Deadlift, Front Squat, or even a SSB Bar Squat. It’s still squatting and deadlifting… …you’re just, you know, less likely to be taken out by a moped. 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/2020/10/do-not-cross-doesnt-really-mean-you-cant-cross-fitness-in-a-nutshell/
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As a remote freelance worker who is juggling multiple clients and projects, if there’s one thing you need to streamline your freelance business, it’s the ability to clearly communicate with your clients. Whether it’s setting expectations, clarifying doubts or sharing project updates —maintaining regular communication leads to fewer misunderstandings and higher productivity. But it’s not as straightforward as scheduling meetings. The question is: How are you communicating and what are you doing to convey your message clearly? An effective tool you can use to improve client communication is mind maps. A mind map is a diagram that lets you organize information visually. The main concept is placed at the center with supporting ideas branching off from it. Let’s take a look at how freelancers can use mind maps to present ideas and improve client communication. BrainstormingMost projects begin with a brainstorming session. The idea is to generate as many ideas and explore new possibilities along the way. Whether you’re brainstorming alone or with your clients, it helps to use a brainstorm bubble map to document all those ideas and make associations. Not only does this let you present ideas visually, it’s also a great way to run a focused brainstorming session. Here’s an example of a brainstorm bubble map you can use to summarize and present your findings. Notice how the different forms of content are color-coded, making them easily identifiable. Source: Venngage Visualize conceptsLet’s say you’ve thought of some great ideas and want to present them to your client. There are two ways to do this:
While the first option is quicker, it’s not the best because your ideas are likely to get lost and leave readers overwhelmed. On the other hand, visualizing your ideas using mind maps improves comprehension and retention while keeping readers engaged. This is because the brain works radiantly — that’s exactly what mind maps embody. Instead of listing your ideas, use an idea mind map to present your ideas and communicate clearly. Here’s an example of an idea mind map. It gives readers a bird’s-eye view of the entire picture and demonstrates how the elements are connected without overwhelming them. Source: Venngage Perform a situation analysisAs a freelancer or consultant, it’s always important to back your ideas and suggestions up with research and analysis. This makes it easier to persuade freelance clients and helps them understand your point of view better. A useful evaluation model you can use is a SWOT analysis. It lets you assess internal and external factors such as strengths, weaknesses, opportunities and threats, helping you gain a thorough understanding of the business situation, do a competitor analysis and make informed recommendations. Here’s a SWOT analysis template you can use while delivering work for clients. This is a good way to compare and present all data in one place while making it easy for readers to digest the information with ease. Source: Venngage Communicate strategyYou might have come up with a groundbreaking strategy but if you don’t present it well, does it even matter? High-level strategy tends to be complex but your presentation need not be. Strategy mind maps are a good way to communicate strategy because of the following reasons:
You can use them to visually group ideas, make associations, and break down concepts while letting clients see the big picture. Take a look at this strategic mind map that is numbered for readers to visualize a process and the steps required along the way. Source: Venngage Outline the project planBeing a successful freelancer also means being a good project manager because you’re expected to plan, execute and monitor projects. This becomes all the more important when you’re managing multiple projects at once. Don’t be that freelancer who keeps their clients waiting for an update. Be proactive, plan your time well, and always keep them in the loop. You can use a project mind map to show them the complete scope of the project at a glance and keep them updated on the progress. Make it a point to highlight the project goals and outline the steps required to achieve them too. Here’s an example of a project mind map. The design accurately captures the project goals and uses colored boxes to show the steps in the process. Source: Venngage via Freelancers Union Blog https://blog.freelancersunion.org/2020/10/08/how-mind-mapping-can-help-you-communicate-with-clients/ |
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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