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Last week my friend and colleague, Jill Coleman, wrote a wonderful piece titled “8 Ways to Stand Out With Integrity in an Industry That Has Little.” You can check it out HERE. I thought it was the bees knees…and 1) I’m sorry for using the phrase “bees knees,” and 2) I shared it here on this blog (on my weekly Stuff to Read While You’re Pretending to Work series) in addition to tossing it up on my social media outlets. HINT: it…was…that…good. So I Figured I’d Jump InThere isn’t much to add to Jill’s post; she hit on a lot of “big rock” themes I feel behooves any professional, regardless of occupation – to follow. To that end, I wanted to add a few salient points into the mix and to expound a bit on some of MY thoughts hovering around the same topic. You know, just a few tidbits, tiddlywinks, and tickles(?) <— I couldn’t think of another good t-word to finish the alliteration. 1. Practice What You PreachI’m a coach. I like helping people get strong(er), feeling better, and/or conjuring their inner meathead. To steal an analogy from my good friend Dean Somerset: I like to think of myself as a fitness Sherpa. Except in this case, instead of guiding people up Mt. Everest, I guide them through their Goblet Squats or get-ups; or my Gangstarr play list (alliteration!) My job is to be their support system and direct them from Point A to Point B in the safest, most time efficient path possible. The key here, of course, is the coaching part. I actually coach. Meaning, I work with people in real-life. It boggles my mind that there are some “fitness professionals” out there, a minority to be fair, who sell themselves as these industry messiahs who have worked with 1000’s of people and are “world renowned” despite being 21. Now, I’m not saying someone can’t be a successful coach or even well-known in this industry at 21. However, you know it, I know it, your best friend’s second cousin’s dog trainer’s Little League coach knows it… …you’re full of shit. Or, even worse, there are some fitness professionals out there – regardless of age – who market themselves as “experts” and write a good game – are featured on popular sites or sell a bunch of E-books – but train zero people. Ben Bruno and I like to play a game whenever we come across an insane workout or program online. You can always tell those programs written by real, well-seasoned coaches (who work with real people) and those written by wannabes: Real CoachA1. Trap Bar Deadlift 3×5 B1. Front Squat 5×3 @ 75-80% C1. Chest Supported Row 3×12,10,8 Coach Who’s Never Trained Anyone…EverA1. Deadlift 10×10 B1. Bench Press 10×10 C1. Back Squat 10×10 Listen, all I am saying is this:Don’t be a clown. Don’t pretend to be something you’re not. It’s not worth it and (most) people are going to be able to see right through the nonsense anyway, which is not going to help your career in the long run. Moreover, and this is just my own personal aside: I have rarely programmed an exercise (or protocol) that I haven’t performed myself.
Well, the video proves it…;o) I can think of no better way to hammer home this point than with a story I heard Martin Rooney say years ago centered around the Monk, the Mom and the Toddler (paraphrased):
That’s integrity. 2. Don’t Buy FollowersRecently I watched Bret Contreras’s presentation via the NSCA Personal Trainer’s Virtual Conference on how to grow your Instagram following. Bret’s someone who has over 800k+ followers so he knows a thing or two about what to do and what not to do. To Do:
Not to Do
I see it all the time. Someone has 100,000 followers yet two comments on each post. Don’t buy followers. Just. Don’t. 3. I’m Done, Just Realized The Irishman is Now Available to Watch on NetflixPeace. 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/2019/11/2-more-ways-to-stand-out-with-integrity-in-an-industry-that-has-little/
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As a freelancer, electing whether or not you have healthcare coverage is a big deal. There’s obviously the impact on your own physical wellbeing and the out-of-pocket costs, but there’s also the impact on your taxes. So while open enrollment season is here, it’s worth taking stock of how your health insurance status may affect your freelance taxes. Not having health insurance no longer means a federal tax fee. 2019 was the first year that the federal tax penalty (The Affordable Care Act’s individual Shared Responsibility Payment, or individual mandate) for not having coverage was eliminated since Obamacare brought it into effect — a fact you’ll see reflected on this year’s return, and those going forward. This fee was collected by the IRS from taxpayers who could afford health insurance but chose not to buy it. However, you may still have a state penalty. While there isn’t a federal tax penalty for not having health insurance, some states are picking up the slack, so to speak. States including the District of Columbia, Massachusetts, and New Jersey have introduced a new individual health insurance mandate that requires you to have qualifying health coverage — or pay a fee in lieu of it — with your 2019 state taxes. In 2020, California and Vermont will have this mandate. There are several other states also considering this. No health insurance in 2019? It may increase your taxable income. While not having health insurance won’t add to your tax bill this year or beyond, it will eliminate your ability to reduce your taxable income by deducting the cost of your health insurance premiums. This means that unless you have other deductions, you may need to factor in paying more in tax. Also, you will still be paying the same amount of Medicare and Social Security taxes. If you have out-of-pocket medical expenses, don’t count on itemizing them. If you don’t carry health insurance, you know that you have to pay medical expenses out of pocket. However, with the increased standard deduction under tax reform (now at $12,000 instead of $6,500) unless you have a significant number of medical expenses, it’s likely not worth itemizing them. If you did have a high number of significant healthcare bills this year, the medical expense deduction will help, but keep in mind that the floor for using it has risen again. Therefore you can deduct qualified medical expenses only when they are over 10 percent of your adjusted gross income for the year. If you are hesitant about paying for health insurance because of the cost, it may be tax savvy to research some cheaper options. Experts predict that the Obamacare-era exchanges will still remain and offer reasonably-priced plans for now. In addition, the Trump administration’s proposal to expand the definition of what type of individuals or businesses can purchase ‘group” healthcare may create some less expensive, albeit less comprehensive, health insurance plans. A health savings account (HSA) is a wise freelance tax move. Whether you decide to enroll in health insurance or not, using an HAS for qualified medical costs is a smart way to reduce healthcare costs by allowing you to use pre-tax dollars to pay for them. As you likely know there are time limits associated with using the funds in an HSA and usually specific items you can use the money for, so be sure to check with your plan administrator. Make an informed decision about electing for health care coverage. Forgoing health insurance is a big decision for freelancers. If you feel that you can’t afford health insurance or that your out-of-pocket expenses will be less than what you might pay in premiums, then not having health insurance may save you a few dollars given that you will no longer be subject to a tax penalty for doing so—unless you live in a state that has instituted such a penalty. However, from a tax perspective, if have the misfortune of large medical bills, you are unlikely to see a tax win from a deduction standpoint if you opt out of an affordable health insurance plan and pay your bills yourself. Whatever you ultimately do, be sure that you weigh all the factors involved in the cost vs. benefit analysis of paying for health insurance. That way you can know that your decision takes into account both your personal health needs and the health of your freelance business. 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/2019/11/26/what-your-health-insurance-decision-means-for-your-taxes/
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Don’t go home without it. The holidays and freelancing have a lot in common. There’s the ability to set your own schedule, you can wear sweatpants or glitter and it’s all good, and the battle to ignore Twitter and pay attention to what’s going on is constant. But there are some additional challenges, and we don’t mean tryptophan. For many freelancers, going home for the holidays means adopting the role of ambassador for freelancing to the confused nation that is W-2-ed family and friends. And while “okay boomer” responses to funemployment jokes are easy (and on trend!), explaining what you actually do can be trickier. From career interrogation and taking time off, to showing up with your life basically together, we’ve put together the ultimate guide to navigating the holidays. As for the fact that you may have to sleep on a blow-up bed at least once? You’re on your own. Get your s**t togetherOpen enrollment for health insurance is underway, which means you have until December 15 to lock in coverage for next year. Stop procrastinating and check out our guide to choosing coverage. Because if you keep just one deadline over the holidays, it should be this one. While you’re in get-it-together mode, you may as well get a jump on your taxes. The IRS would like you to, so much so that they’ve launched the “Get Ready” campaign on how to adjust withholdings, gather documents, renews IDs, and set up payments ahead of time. Check out their tips for next-level adulting here. Talk shop with confidenceExplaining the ins and out of your freelance career as you pass the mashed potatoes can get old quickly. You can’t bring your therapist with you, but you can cultivate an understanding frame of mind and assure inquiring family members that you are kicking ass on your own terms. Don’t forget to chillWhen you don’t work a traditional 9 to 5, it can be tempting to work all the other hours as well. But don’t! You, a freelancer, deserve a vacation, so make time to kick back, relax, and celebrate all you’ve achieved this year as you recharge for the next one. Happy holidays! via Freelancers Union Blog https://blog.freelancersunion.org/2019/11/25/the-freelancers-holiday-survival-guide/
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This is a sponsored post by VSP®. It’s estimated that there are more than nine million people in the U.S. who are self-employed; entrepreneurs, freelancers, contractors and/or gig economy workers. If you’re one of the nine million, or are considering going out on your own, you know there are many advantages to being your own boss. You get to set your schedule, chose who you work with, and hopefully follow your passion. But going solo in the workforce can have some disadvantages as well — including the lack of employer-sponsored benefits. Some entrepreneurs may think they have to forgo benefits altogether. The good news is, there are more options than ever to keep the self-employed covered, and vision care is no exception. Designed to fit your business-savvy budget, VSP® Individual Vision Plans start as low as $13 a month and include annual benefits* that cover:
So, whether you’re moonlighting to earn a few extra dollars, or freelance full-time, we can help you get access to the vision care you need. Visit here to learn more and enroll. *Vision Plans are subject to exclusions and limitations. For costs and complete details of coverage, contact VSP® at 800.785.0699. ©2019 Vision Service Plan. All rights reserved. VSP is a registered trademark, and VSP Individual Vision Plans is a trademark of Vision Service Plan. via Freelancers Union Blog https://blog.freelancersunion.org/2019/11/22/introducing-vision-benefits-for-the-self-employed/
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There’s a prevailing thought in the fitness industry – particularly amongst personal trainers and coaches – that everyone we come across is somehow broken or dysfunctional, and that in order to make things “right” we have to resort to an onslaught of endless corrective exercise protocols before a barbell is even looked at. You know:
STOP IT! Stop Corrective Exercising People to DeathNow, before I proceed let me be clear. I am not downplaying the importance of “corrective exercise,” nor am I attempting to debunk the notion that it’s never useful or shouldn’t be prioritized. Sometimes more attention to detail with regards to one’s ability to access thoracic extension or, I don’t know, hip internal rotation in order to accomplish a specific movement is warranted. Sometimes people need “correcting.” (<— said in a creepy Mr. Grady voice from The Shining). That being the case, whenever I start working with someone and they make note of how “x” exercise hurts “such and such,” rather than go down the corrective exercise rabbit hole and point out 27 different things that make them a walking, talking, breathing dumpster fire of dysfunction… …I’ll do this novel thing instead where I ask him or her to perform the exercise and show me how they set-up and execute the movement. Often, the culprit as to why something hurts or doesn’t feel quite right is the lowest hanging fruit, like their setup and/or technique. Let’s use the back squat as an example. It’s not uncommon for many trainees to note how squats – barbell back squats in particular – tend to make their lower back feel like hot death. Some fitness professionals like to keep things fashionable and will begin with an explanation that’s a bit more nefarious, if not altogether esoteric:
It doesn’t have to be so complex. First off: If this is how you talk to clients, you’re a tool. Secondly: No one wants to listen to a laundry list of all the things that are wrong with them, and doing so, more often than not, does nothing but cement the idea that they’re broken and beyond repair. Third: Watch this video. Those with a keener eye should be able to notice the difference between the two. ❌ TOP VIDEOI initiate the descent by “falling” into my lower back. In other words, rather than using the joints I want to perform the squat – ankles, knees, and hips – I recruit my lower back and use my spine for support as I descend towards the hole. Additionally, because I’m excessively arching my back (excessive anterior pelvic tilt) I’m increasing bone on bone contact as I go into deep(er) hip flexion, thus creating a more likely impingement scenario. As a result, if you watch closely, I exhibit a bit of “butt wink” in the bottom because I’m running out of room in my hip. As such my lower back HAS to come into play (even more) in order to go lower. To that end my back is basically saying “bye Felecia.” ✅ BOTTOM VIDEOBy contrast, in the bottom video, I create more tension in my abs (creating a flexion moment) so as not to fall into (more) anterior pelvic tilt on the descent, and I think about squatting DOWN rather than BACK. I’m still in APT, but using posterior pelvic tilt to nudge myself closer to “neutral.” In Short: I’m improve my STARTING POSITION, which in turn keeps me more stable, the squat cleans up nicely (I’m able to squat deeper because I have more room in my hips), and the butt wink is all but gone. More to the point…my lower back no longer hurt. No need for a laundry list of correctives, stretches, mobility drills, or an exorcism. All that was needed was to address my starting point (set up) and to have a better appreciation of the importance of TENSION. To quote Denzel from Training Day: “King Kong ain’t got shit on me!” 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/2019/11/stop-corrective-exercising-people-to-death/
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BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT1. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in… 2. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020There’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! SOCIAL MEDIA SHENANIGANS
STUFF TO READ WHILE YOU’RE PRETENDING TO WORKHow to Deal With a Negative Personal Training Client – Dr. Lisa Lewis100% of personal trainers/coaches can commiserate on this… …THAT client that just drives us bonkers with their negativity. Before you resort to throwing your face into an ax read this article from my wife first. 8 Ways to Stand Out With Integrity in an Industry That Has Little – Jill ColemanThis was an excellent article by Jill. Slow clap of the month award goes to her, hands down. The 100-Day Reclaim – Nia ShanksMy friend Nia Shanks sent me a copy of her latest book, The 100 Day Reclaim. Let’s be honest: health/fitness can be a drag and a grind. It’s not easy. Oftentimes we want to give up. This book will 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/2019/11/stuff-to-read-while-youre-pretending-to-work-11-22-19/
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In a world overflowing with competition, how do freelancers market themselves and earn their ideal clients? Well, one solid way to stand out is with a website that generates leads and clients. Building one isn’t an overnight process, and will likely take a couple of tweaks to get right. So let's begin with the following functions that should form the basic infrastructure of every freelancer’s website (no matter what the field):
If your website doesn't hit these markers, you really need to sit down and tweak it. For more advanced functionality, I recommend checking out my guide on building a freelance site. Also, check out these freelancers' websites that are absolutely killing it. Elise is a B2B freelance writer. Her website is simple, classy, and has an authoritative touch — and that’s exactly what appeals to most clients. What’s more, she’s kept her site relevant to her target client base of SaaS and marketing brands. Key takeaways:
Similarly, you can use the process of psychographic segmentation (think: segmentation based on user behaviour) to hyper-personalize your content to the interests of your target clients.. #2: Ryan Robinson, Freelance blogging coach,content marketerRyan is an absolute rockstar. He’s a content marketer, coach, and successful blogger. Now, although he does multiple things, he uses an excellent funnel to showcase his multiple offerings without overwhelming his visitors. Key takeaways:
#3: Brittany Berger, Freelance Content MarketerBrittany is a minimalist content marketer who revamps existing content and focuses on more success with less effort — and this is exactly the vibe you get from her website. It’s clean, simple and compelling. Her copy is irresistibly relevant to her core messaging and branding. Key takeaways:
#4: Adam Enfroy, Freelance blogging coach, affiliate marketerAdam is a blogging coach who helps other bloggers to scale profitably (think: $10k in 90 days). He has a highly authoritative website and backs all his claims with stats, evidence, and reliable information (case studies, income reports, etc). The result is super compelling, convincing, and trust-building. Key takeaways:
Just like Adam, you can use nifty landing page builders to create conversion-focused landing pages to present your offering in a compelling manner. #5: Lianna Patch, Freelance copywriterLianna is a freelance copywriter who writes content that is designed to convert. Her website is simple and friendly, with plenty of humor. Key takeaways:
I'm a content marketer for B2B Saas and marketing businesses. My website is upfront and direct, super easy to navigate, and balances wit with formality. This is what appeals to my target audience, which needs creativity, originality, and engaging content. Also, I integrate my service page with client assessment forms. Doing this saves me a ton of time when it comes to qualifying leads. Key takeaways:
#7: Jacob Cass - Brand ConsultantJacob offers B2B strategy-backed design and branding services to companies around the world. His website is a paradise for creativity seekers (his target clients). Along with a visual approach to showcasing his work, he takes on an entirely different trust-building approach — by portraying himself as a socially-responsible freelancer. Key takeaways:
Your website is an extension of youOwning a freelance website has far-reaching impacts. Potential clients are more likely to hire you if you’ve got your own website that portrays your skills and expertise, builds your credibility and trust, and is easy to navigate. And don't forget to add YOU. Personality, wit, and humor goes a long way. via Freelancers Union Blog https://blog.freelancersunion.org/2019/11/21/why-these-freelance-website-examples-work/
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Freelancers Union is proud to offer in New York a new option for freelancers who fall through the income gap between Medicaid and private insurance plans: Essential Plans from EmblemHealth. These plans offer a more affordable options in terms of monthly and out-of-pocket costs, with plans starting from $0 to $20 monthly premiums, and options to buy up for vision and dental. And they offer the same medical services that are available on EmblemHealth’s Qualified Health Plans, but on the Enhanced Care Prime network — which is more streamlined than medal-tier plans. You can browse the doctor network here. Remember, when you buy insurance through Freelancers Union, you support our advocacy work on behalf of all freelancers at no extra cost to you. Who is eligible?Essential Plans are for adults between the ages of 19-64, with individual incomes between $17,000-$24,000 (there are no family plans available). If married, each person must have their own plan. Only EmblemHealth offer Essential Plans in the eight down-state counties: Bronx, Kings, Manhattan, Nassau, Queens, Richmond, Suffolk, and Westchester. Where do I sign up?Right here! And there are no enrollment periods or lock-out dates, so if your Essential Plan terminates due to non-payment or other issues, you can join the next month or later during the year. Also, enrollments are retroactive. If you enroll before the 15th of the month, that whole month will be covered. If you terminate at any point during the month, that month will also still be covered regardless of termination. Got a question about Essential Plans? Call EmblemHealth at 888-477-9883. And as you shop for health insurance, please feel free to reach out to us at [email protected]. via Freelancers Union Blog https://blog.freelancersunion.org/2019/11/20/new-yorkers-have-you-heard-about-this-new-more-affordable-health-insurance-option/
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Thanksgiving is just around the corner... which means the holiday season is about to kick into high gear with food, festivities and for many of us, giving gifts to family and friends. While being generous to others at this time of year is certainly in keeping with the spirit of the season, consider gifting yourself with a deposit in your retirement accounts — before you purchase a gift for anyone else on your holiday list, and before the end of the year. As a freelancer, moving yourself up to the top of your gift-giving list isn’t selfish. In fact, cutting yourself a check for your Individual Retirement Account (IRA), SEP IRA, Solo or traditional 401(k), and other qualified retirement savings accounts before December 31 is one of the best gifts you can give yourself that will also benefit others. This is because by contributing to your retirement savings now, you’ll ensure that you are able to retire with financial security — instead of relying on friends and family in the future. Plus, you’ll be saving 2019 tax dollars in the process, which means you’ll have more cash to save for those inevitable dry spells that all freelancers face from time to time. Here’s your freelance retirement contribution gift list. Depending on how your freelance situation is structured, there are several ways to gift yourself retirement savings. If you haven’t set up a retirement account, now is the perfect time to do it. For freelancers with minimal retirement budgets, a traditional IRA is the best way to start off. A traditional IRA is the easiest type of retirement account to use and allows you to take a tax deduction for your contribution in the year that you make it (hence the importance of investing now, before the 2019 tax deadline). You will pay tax on this money when you withdraw it in the future as retirement income. Another important point to keep in mind is that the rules for retirement savings changed under tax reform this year and they may even allow you to put away a little more money tax-free:
For freelancers who can save more for retirement, consider a Solo 401(k) or a SEP IRA. A Solo 401(k) plan allows a self-employed business owner to make contributions as both the employee and the employer. In comparison, a SEP (Simplified Employee Pension) IRA allows profit-sharing contributions only. If you make around $250,000 a year, you can essentially contribute the same to either type of account — here’s the fine print on both of them: According to the IRS, the owner of a Solo 401(k) can contribute both:
In both of these cases the limit is 20% of revenue for a sole proprietorship or single member LLC. As an alternative profit-sharing vehicle, a SEP IRA may also be beneficial for freelancers. Even if you work solo, you may want to consider a SEP IRA over a traditional IRA because the annual contribution limits are significantly higher. In 2019 you can contribute the lesser of:
Keep in mind that if you contribute to a SEP IRA for yourself, the IRS requires you to contribute to the SEP IRA of every eligible employee at the same the percentage of compensation you contribute toward your own. To be eligible, employees must:
There are new contribution limits for those who are traditionally employed. If you are a W-2 employee as well as a freelancer, there is a $500 bump up in the contribution limit for employees who participate in 401(k), 403(b), most 457 plans, and the federal government’s Thrift Savings Plan. The increase is from $18,500 to $19,000. Contributing to an employer-sponsored 401(k) plan will net you tax savings as well as a potential employer match — which is a gift of free money. If possible, max out your contributions to take full advantage of this benefit. Check your freelance retirement savings off your gift list before December 31 A lower tax bill and a more secure financial future are two things every freelancer can use. Making your retirement contributions now, before you get hit with bills and tax season is a smart move — and is likely to give you more peace of mind than any other gift this holiday season. 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/2019/11/20/the-tax-gift-every-freelancer-should-give-themselves-before-december-31/
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There are many things I’d rather do than spend my days meticulously counting calories. I understand its importance given certain individual’s goals. Whether it’s to shed “x” pounds of fat or maybe for health related reasons, counting calories is often a necessity for some people. That said, speaking personally, and in no specific order, I’d rather…
…than count calories. My feelings and preferences don’t matter much in this scenario, however. Today’s guest post by Toronto based coach and nutritional practitioner, Marc Capistrano, helps to shed some light and offer a few bonafide nuggets of practical advice for those who are kinda in the same boat as myself, but would rather refrain from the face tattoo. Enjoy! 6 Nutrition Tips to Follow When You Don’t Want to Count CaloriesIf you’ve ever been around a group of people talking about nutrition, then you’ve probably found yourself caught in the middle of a debate between the macros crowd (people who count macros and calories) and the “every other diet in the world” crowd. Here’s what a typical argument in the gym locker room probably sounds like: Bro #1: “Bro, in order to get ripped, you need to go keto, cut carbs, then at night go vegan.” Bro#2: “Bro, it doesn’t matter what you eat, as long as you’re in a caloric deficit.” Bro #1: Bro. From a macros standpoint, the idea is that whether you’re following a keto, low carb, paleo or dim sum diet, you’re basically manipulating macros that either put you in a caloric deficit or surplus. This is the foundation of weight loss and weight gain. There’s definitely more to this statement (including food quality, digestion, and hormonal profile), but for the purposes of this post, let’s just stick with the basics and agree that counting macros is the most sustainable (depending on who you talk to) and precise way of gaining or losing weight. However, what if you find weighing your food time consuming and you’re simply looking for a set of habits that keep caloric intake modest without having to carry your food scale with you everywhere you go. The thing is, there are a lot of us that don’t want to spend our time counting calories and weighing our food. With that being said, here are a couple of rules to implement that can naturally keep your caloric intake modest and consistent. 1. Prioritize Protein and VegetablesThe good thing about protein and vegetables is that it’s hard to overeat on these foods. For the majority of us, we can all agree that it’s harder to overeat on a steak and some veggies than it is with a bowl of pasta or pizza. Not only does protein and veggies offer more volume of food without a crazy amount of calories, but they also provide the body with amino acids and fiber (both essential to the body). A general guideline is to eat about a palms size of protein at each plate along with 1-2 fists worth of veggies at each meal. 2. Lift Heavy ThingsThis is especially important to implement on days where you know you’re going to eat something heavy/calorically dense. Movements like squats and deadlifts promote insulin sensitivity (this makes our body more efficient at utilizing carbohydrates when we eat them). Regular exercise creates “more space” calorically. Think about it like paying your credit card off before making another big purchase. If you’re really dedicated, try implementing your own routine before heavier meals. Maybe 100 Kettlebell Swings before the buffet? 3. Let Your Activity Level Dictate Your Carbohydrate IntakeThis rule is simple. If you’re not as active on one day, then there’s no need for as many carbs. I always think of carbs as an expensive fuel. When we need to run the body like a Ferrari (think high performance), then put the expensive fuel in. Otherwise running primarily on veggies, fat, and protein is as efficient as running the body like a hybrid car. Disclaimer: There are a lot of benefits to increasing carbohydrate intake (especially from a recovery standpoint), so don’t think carbs are inherently bad, we just don’t need as many as people think (especially when activity levels don’t warrant it) 4. Make Alcohol and Refined Sugar a LuxuryI’m not suggesting you cut these foods out, but instead, make it worth it when you do consume these things. That means instead of wasting your carbs on low-quality sugar during the week, opt to save your carbs for a time where you’re at a restaurant that’s known for their sourdough bread or pasta. Another example is alcohol. Instead of having a beer at home by yourself while watching 90-Day Fiancé and arguing with the TV, save it for a time when you’re out with friends and make alcohol an experiential thing. The reason for this is that these things are easy to over-consume. Placing limitations on these things make it easier to keep intake moderate. 5. Drink More WaterThis nutrition tip is an overused one, but it’s an important one. Weight loss in relation to drinking more water works on a couple of levels. Hydrating with water promotes more satiety; it’s essential to overall body metabolism function and it also supports your performance in the gym. A general rule thumb when buying an expensive double vacuum sealed water bottle is to buy three because you’re bound to lose the first two in one month (speaking from personal experience). 6. Sleep as Hard as You TrainOur metabolism determines how effective our body is at taking in and expending calories. Someone needs to write a version FOR adults Sleep is the process that up-regulates body metabolism along with many other hormonal processes. Sleep helps maintain fat-free body mass and can make fat loss difficult to achieve despite being in a caloric deficit. Before You Troll Me…Before the hate starts in the comments section, let’s make something clear. These principles are not bulletproof. Despite following all these rules, you can still screw things up as far as caloric intake goes. These rules simply provide some structure that provides you with a buffer from the effects of overeating. If you have specific body composition goals or are eating for performance, then I highly suggest you quantify your food by hitting specific macro and caloric goals. Even if this isn’t something you want to do long term, there is still some benefit in having a rough idea of what food looks like calorically at each meal. About the AuthorMarc Capistrano is a Certified Nutritionist, fitness enthusiast, and content creator. He currently works out of downtown Toronto and maintains the Live It Holistic Nutrition blog. His work has been featured on CBC Life and Stack Magazine. As a University of Toronto graduate, he completed his BA and went on to achieve his Certified Nutritional Practitioner (CNP) designation in 2016. Marc is also a self-proclaimed buffet connoisseur and listener of Drake. Website: www.liveitholistic.com YouTube: HERE Instagram: HERE 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/2019/11/6-nutrition-tips-to-follow-when-you-dont-want-to-count-calories/ |
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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