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Top Europe Destinations for Freelancers Searching for the best destination to work and live in is complicated. To help you out with your decision, we have researched and compared a number of destinations all around Europe to give you the crème de la crème. From a freelancer’s perspective, there are a lot of factors to consider that may not be that important to other travelers. We paid special attention to:
Here are our top picks: BerlinSource: https://unsplash.com/photos/pN684G33h_M Berlin is the meeting point of Europe, on the crossroads between the east and the west. If you are a native English speaker, you will find a lot of opportunities for work there and most people speak English very well. It’s also a start-up hub, so you can mingle with people of different profiles who are on the same journey as you – to be independent and to create a positive change in the world. Renting a place is fairly cheap compared to other big cities. Food is cheap as well and you can choose from local German, Turkish, Asian, Italian, Chinese and much more. Public transportation is great, fast and on time. You will find a lot of co-working spaces all around the city, which is just full of young and entrepreneurial-minded people you can learn a lot from. BarcelonaSource: https://unsplash.com/photos/MILmgFaFxvc Beautiful city, great weather, beaches, and the sea – what more could you ask for? Just like Berlin, Barcelona offers lots of co-working space, but the weather is much better. The cost of living is relatively cheap. You will find beautiful architecture around every corner, so whenever you’re tired from staring at your screen, you can walk around and explore. If buildings and architecture are not your bag you can always go to the beach and relax. Public transport is great and the city is bike-friendly — which is great for saving money. The city is also very tax-friendly: you don’t have to pay corporate taxes and the government is working hard to create a positive environment for entrepreneurs. PragueSource: https://unsplash.com/photos/aDxmYZtYj7g Prague is a freelancer’s paradise – fast internet, cheap cost of living and lots of spots where you can socialize with other freelancers! In Prague, you will find beautiful architecture all around you, and a haven for creativity. The city has a slow pace with lots of room to explore and engage in walking-thinking sessions. Prague is cheaper than most major cities in Europe and its location gives you an opportunity to visit every other city in a matter of hours. AmsterdamSource: https://unsplash.com/photos/2Hs8zbwOLDA If you have a start-up or want to launch one, Amsterdam is the place to go. If you are in the first stages of a start-up, Amsterdam is definitely a place to go or at least visit for a spell. Networking opportunities, co-working spaces, and lots of start-up ventures all around you will help you out to grow your business. The city is known for its openness and free-spirit vibes. Transport is great and the city is very bike-friendly. You can use the city’s biking trails to get that much-needed exercise after hours of work. “Moving to Amsterdam has literally changed my life – both in the private and professional sense. The city is so vibrant and young that it’s simply impossible to stay immune to the great vibes and their chill lifestyle. My advice for any freelancer who’s thinking of moving to Amsterdam – go for it!”, says Jessica Baker, an Amsterdam-based writer for Studicus. The only thing that’s not so great is the weather, compared to southern cities like Barcelona. Hey, you can't have it all. BudapestSource: https://unsplash.com/photos/-9Ap357MJ8s When visiting Budapest, you will get two cities for the price of one: the Old City and a new, modern one located on each side of a Danube river. Budapest has a similar culture, look, and vibe as Prague but it’s cheaper. The city has a lot to offer, lots of places to visit and walk around. In your spare time, you can always find some place to visit or simply sit on a boat and enjoy the Danube river. Budapest is very cost-effective, transportation is great and everything is affordable. Internet connection is fast, just find an apartment, put your laptop on a table, and you’re ready to go. CroatiaSource: https://unsplash.com/photos/WAvjSLCQrT4 Croatia has lots of different cities to explore and visit, both on the mainland and the coast. It is an increasingly popular tourist destination — which is also becoming a digital nomad haven. From the beautiful capital of Zagreb to ancient cities on the coast, you can easily go from point A to B in Croatia in just a couple of hours. The cost of living is dramatically cheaper than in other cities on the list, except at the seaside during the tourist season. The country also has a great digital infrastructure and entrepreneurship centers, so you can always rely on a stable Internet connection and networking opportunities with peers. ConclusionEurope as a whole is so diverse and lovely that you will have a completely different experience in each country you visit. That’s why it’s recommended to do some traveling before you settle down somewhere as a freelancer. But don’t worry, once you pick your destination, you will still have the chance for easy and efficient travel throughout the continent! via Freelancers Union Blog https://blog.freelancersunion.org/2019/12/19/top-european-destinations-for-freelancers/
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December 15 was the official deadline for open enrollment, during which we hope you selected a health insurance plan for January 1 coverage in 2020. But what if you didn’t? The good newsNew York and California have extended their deadlines to January 31. If you live in either of these states, you still have time to choose or change your health plan: Not in NY or CA?You may still be eligible to enroll in a health plan if you have a “qualifying life event.” These include: Having a baby, adopting a child, or placing a child for adoption. Coverage can take effect the day of the event, and the enrollment window is open up to 60 days afterwards. Getting married. Marriage can make you eligible for a special enrollment period, which will take effect the first day of the month after you enroll. In this instance, your enrollment window is open for up to 60 days after your big day. Losing other health coverage. If you lost your previous coverage after the cutoff, you may be able to qualify for special enrollment. (Losing a health plan due to non-payment of premiums does not qualify as losing health coverage but losing coverage when you leave a job does.) Major income changes. If you lose a huge client and are already enrolled in a health plan, you may re-apply for subsidies or get higher subsidies. Just note that you can’t apply for a new plan or change plans; you can only change your subsidy amount. But you can also become ineligible for subsidies if you made more income than you expected! Moving. You may be eligible for a special enrollment period if you move and your relocation affects your rate because you moved into a different rating region. You may also qualify if your move affects your plan options, for instance if you move out of the service area for one carrier and into the service area for another, or if you move to another state. See healthcare.gov’s list of additional life events that could qualify you for a special enrollment period. via Freelancers Union Blog https://blog.freelancersunion.org/2019/12/18/the-open-enrollment-deadline-has-passed-what-now/
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If there’s one thing I’m known for it’s my affinity for Lord of the Rings, cheese, cute kitty pictures, and killer groutfits, But outside of those, if there’s one thing I’m known for it’s my man-crush on anything & everything related to the deadlift. I’m partnering with Brad Cox of ACUMobility to put on all-encompassing 1-day workshop where we (de)-construct the deadlift and squat. (De)-Constructing the Deadlift & SquatThe Juicy DeetsWhen: Sunday, January 26, 2020. Where: Titan Barbell, Stoneham, MA. Time: 9 AM – 4 PM. Cost: Pants Optional?: I don’t know, are they? Sign Up —-> HERE NOTE: Due to space we are limiting this to 35 attendees only. We aren’t saying this to be marketing sleezeballs and to create a false sense of urgency. Like, for real, space is limited. You better jump on this quick if you’re interested. This workshop is “user friendly” for the masses. Whether you’re a personal trainer, strength & conditioning coach, physical therapist, or just someone who likes to dabble in the lifting of heavy things…you’re bound to benefit and learn something that will help you better serve your clients and athletes. —> Click here for more info and to register <--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/2019/12/workshop-announcement-de-constructing-the-deadlift-and-squat/
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This article is reproduced with the permission of Backstage.com. To activate your 30-day free trial as a performer, or waive the typical casting fee as a creator, use the custom code FLUCAST19 at checkout here. If you’re like me and have chosen a career in the modeling industry, I’m sure you’ve been asked this same cringe-worthy question by every inquirer who finds out what you do: “Do you have an agent?” Cue eye roll, am I right? It’s almost as if having representation is the real-life blue checkmark verification. These days, with social media and everyone having the ability to create their own channels and content, the art of the agency hunt has been somewhat lost. Finding a perfect match can be a daunting task, especially if you’re just getting started. But fear not! Through my own trial and error over the years, I’ve learned a thing or two. Here are some of my top tips: 1. Do your research. Once you get a decent list of suitable “mates,” you can start to delve further into each to see which ones you could see yourself with. Look at the clients and talent they currently work with and how they accept submissions. Read online reviews and check out their social media profiles, full investigation style. Would you feel proud being represented by them? If yes, then move forward! 2. Be prepared. When I first started modeling, way back before the technological breakthroughs, everything was printed and brought in as a hardcopy. These days, it’s not uncommon, however, to see girls with a prepared album on their iPads. 3. Don’t spend too much before you need to. 4. Be yourself. 5. Follow up. And now for a secret tip: be prepared to hear the word “no.” The rejection part of this industry can be difficult, but don’t let it get you down. Remember that you are strong and beautiful just as you are, with or without representation. I sincerely hope these tips will aid in your journey to finding an agent and taking the next step in your career! Chloe Catherine Kim is a model and actor currently residing in Los Angeles. Chloe began modeling at age five and has worked with MTV, FX, dozens of national print campaigns, and walked the runway at New York Fashion Week. As an actress, Chloe has appeared in films like “Electric Love,” “High Voltage,” “Better Start Running,” and “Untogether” (with Jamie Dornan, Jemima Kirke, Scott Caan, and Billy Crystal). For more information on Chloe, please visit chloecatherinekim.com. See full bio and articles here! via Freelancers Union Blog https://blog.freelancersunion.org/2019/12/17/5-tips-for-finding-a-model-agency/
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Take our survey to support Freelancers Union in advocating for freelance work. Following California’s passage of the AB-5 bill, which goes into effect on January 1, New Jersey, New York, and several other states are considering similar legislation that would potentially reclassify millions of independent contractors. These laws would impose narrower definitions of contractors and employees that could limit freelancers’ ability to work independently. Advocates behind the legislation argue that the gig economy and on-demand platforms are fueling a race to the bottom, by incorrectly classifying their workers as independent contractors in order to drive down wages and withhold benefits. For a portion of the gig economy, this assertion is right. Misclassification is an issue for many workers who would do better as employees, and lawmakers are right to address it as the freelance economy expands year over year. Freelancers Union supports efforts to combat misclassification where it exists, and recognizes the exploitation of many workers in the gig economy. However, we must make sure that new legislation does not impact the livelihoods of the independent professionals who choose to freelance across nearly every sector of the economy. One in 3 US workers is a freelancer — that’s 57 million Americans. Every day, more independent professionals are choosing to freelance because of the autonomy and flexibility this work offers-- many say that freelancing is the most lucrative way for them to earn a living. For these workers, the long-term solution is to provide better protections and benefits to all workers, regardless of employment status. How these laws would workAB-5 and other recently proposed legislation are modeled on an “ABC test” to determine employment status. Simply, the ABC test significantly narrows the scope of work for which businesses may classify workers as freelancers. Under the law, a worker can only be classified as a freelancer if the following conditions are met:
Clause B, which requires that freelancers perform work outside the “usual course of the hiring entity’s business,” arguably has the most potential to restrict freelance work — as many freelancers perform services for companies that touch upon the core of their business. Freelance writers, technologists, marketers, creatives, and consultants all frequently provide core services. These legislative moves have caused legitimate concern among a broad coalition of freelancers and advocates, who have spoken out against AB-5 in California (also here, here and here) and against proposals in New Jersey (also here). Public debate has led to better understanding of some of the laws’ unintended consequences, and broader commitment among policymakers to take these concerns into account when crafting future legislation. What you can doFreelancers Union has been meeting with policymakers and advocates at the center of these bills since this debate began in California about the AB-5 legislation to make sure that independent professionals have a voice in the conversation. As legislation moves forward in New York, New Jersey, and other states, we will continue to advocate on behalf of our members who choose to freelance. In order to do so effectively, we need to hear from you. We are collecting member insights and testimonials about the ABC classification laws and how they may impact your business. Please take a moment to complete our brief survey, and indicate whether you’re willing to share your story or participate in campaign activities. We will continue to update our members as we have more to share on these issues, and, as always, we welcome your thoughts at [email protected]. via Freelancers Union Blog https://blog.freelancersunion.org/2019/12/16/misclassification-laws-must-not-encroach-upon-the-livelihoods-of-freelancers/
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This article was first published by the IRS and has been reproduced with permission. Subscribe to IRS tax tips here. As tax filing season approaches, taxpayers should remember there are things they can do before the end of the year. Doing these will help people get ready for the upcoming tax filing season. Here are a few things taxpayers still have time to do this year: Donate to charityFor those who plan to itemize deductions, there is still time to make a 2019 donation. Taxpayers who itemized in the past should remember that the standard deduction has increased. This may limit or eliminate the itemized deductions for many taxpayers. Report an address changeTaxpayers who moved should Notify the IRS of their new address. They should also remember to notify the Social Security Administrationof any name change. Renew expiring ITINsCertain individual taxpayer identification numbers expire at the end of this year. Taxpayers can visit the ITIN page on IRS.gov for more information on which numbers need renewal. Connect with the IRSTaxpayers can use social media to get the latest tax and filing tips from the IRS. The IRS shares information on things like tax changes, scam alerts, initiatives, tax products and taxpayer services. These social media tools are available in different languages, including English, Spanish and American Sign Language. Find information about retirement plansIRS.gov has end-of-year find tax information about retirement plans. This includes resources for individuals about retirement planning, contributions and withdrawals. Taxpayers who are 70½ and over can still take a required minimum distribution from traditional IRA, SIMPLE IRA, SEP IRA, or retirement plan accounts. Taxpayers who reached 70½ in 2019 can wait until April 1, 2020, to receive their first required minimum distribution. Contribute salary deferralTaxpayers can make a deferral to a retirement plan. This helps maximize the tax credit available for eligible contributions. Taxpayers should make sure their total salary deferral contributions do not exceed the limit for 2019. Think about tax refundsTaxpayers should be careful not to expect getting a refund by a certain date. This is especially true for taxpayers who plan to use their refund when making major purchases or paying bills. Just as each tax return is unique and individual, so is each taxpayer's refund. Taxpayers can take steps now to make sure the IRS can process their return next year. More Information:Retirement Plan and IRA Required Minimum Distributions FAQs, About Schedule A, Form 1040, Itemized Deductions, via Freelancers Union Blog https://blog.freelancersunion.org/2019/12/13/what-to-do-before-the-tax-year-ends-dec-31/
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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’ve had a few clients start experimenting with keto after watching Game Changers. Know what I did? I didn’t throw my face into a wall in disbelief. Instead, I said “cool, curious to see how it goes.” It’s not about ME and my biases. — Tony Gentilcore (@tonygentilcore1) December 12, 2019 We know mental health problems can affect anyone regardless of profession, gender, age or income bracket. But why do entrepreneurs seem to suffer from depression at such an alarmingly higher rate? Not remotely health/fitness related, but a heartwarming story nevertheless that’s well worth the read. I subtle reminder to coaches/trainers: Giving your clients more CHOICE is a game changer (and not the Netflix kind). via Blog – Tony Gentilcore http://tonygentilcore.com/2019/12/stuff-to-read-while-youre-pretending-to-work-12-13-19/
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Full Disclosure: I’m an awesome sleeper. I’m awesome at a lot of things – deadlifting, eating eggs, throwing a vicious split-finger fastball, the board game Stratego, coloring – but sleeping is my jam. My wife often jokes that my side of the bed is my version of the Fortress of Solitude. As soon I’m horizontal I’m like “don’t talk to me” and I’m asleep 49 seconds later. To that point, I’m married to someone who isn’t a great sleeper. I’ve learned over the years that, in addition to my wife, some people, including clients of mine, aren’t good sleepers and that oftentimes it behooves us to troubleshoot a few sleep hygiene tactics to see if we can nudge them towards a few more zzzzzz’s (<— see what I just did there?). I get it: Sleep it not a sexy topic to write about. It ranks somewhere in between the Kreb’s Cycle and smoothie recipes featuring celery. That said, ample sleep is crucial for a bevy of reasons – especially if you’re interested in getting bigger, faster, or stronger – and if you’re someone who has a hard time with it I hope this article, co-authored by both myself and my wife, Dr. Lisa Lewis, will help. Seriously, Go to BedTonyWe live in Boston. It’s not mid-town Manhattan, but busy nonetheless, and not devoid of your traditional city ambiance. You know, an orchestra of honking horns, construction everywhere, and drunk college students woo-hoo’ing at odd hours in the night. Sleep can be a challenge sometimes. That said, outside the general shittyness of traditional city chaos, it’s not uncommon for me to mutter to myself “go to bed” even if I hear someone shout for their Uber at 6:30 at night. I’ve grown quite cantankerous at 43. Go to bed. It’s my go to response to everything. – “I feel awful/tired/sick.” Go to bed. – “I’m not making progress in the gym; I feel weak.” Go to bed. – “Tony, do you want steak or chicken tonight for dinner?” Go to bed. Encouraging people, particularly my clients, to get more sleep is something I am always aiming to highlight. More often than not, I find, lack of progress has less to do with adopting the latest fitness fad – keto, Jade eggs, gluten free deer antler hand cream – and more to do with going to freakin bed. Routine is paramount, and is something Lisa highlights in more detail below. That said, I always get a kick whenever I am working with my high-school athletes and they find out I start my bedtime magic mode around 8:30 PM. Based off their facial reactions you would have thought I told them I grew up on Mars. Truth be told I’ve always been an early to bed kind of guy. In high-school I was consistently in bed by 9 PM. The same could be said when I was in college; although change 9 PM to 10-11 PM, or if I were living life dangerously, maybe midnight.. And even now, as an adult, bedtime hovers around 9 PM… …and it’s all because I stick to a routine. But let’s let Lisa chime in. LisaDespite the recommendation that adults sleep 7 to 9 hours per night (1), only 65% of Americans report hitting that mark (2). Getting less than seven hours of sleep a night, on a regular basis, is bad news, and is linked to all kinds of negative health outcomes, specifically:
That’s bad. But sleeping is awesome! It’s good for you, AND it feels fabulous! So what is the problem? Why are so many of us sleep deprived? In a word, life. Longer working hours, balancing family and work, media and the internet, amazing TV, stress, anxiety, depression, substance abuse, and the Night Owl’s insistence that if they go to sleep, they’ll miss something (never understood that one, but to each their own). Additionally, folks are stressed out, anxious, and/or depressed. The National Institute of Mental Health reported that approximately 18% of the adult population will suffer from an anxiety disorder in a given year, and that more than 6.5% of the population will suffer from depression (3). Add the commonality of high stress lifestyles, and you’ve got a culture that’s worn down, strung out, and in need of a good night’s sleep. But sleep is almost always negatively impacted by stress, anxiety, and depression. So, whether you’re looking to treat anxiety, depression, or stress, to get stronger or leaner, be happier and healthier, or just be a functioning human being, you need 7+ hours of quality sleep under your belt every night. If you have trouble, here are some quick and easy tips for improving sleep hygiene:
Note from Tony: BOM CHICKA BOM BOM
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Note From Tony: My normal routine is to turn on both the fan and white noise machine and then grab one of my books and start reading. I’m lucky if I make it past four pages. If you’ve tried these interventions but still have trouble, you may have considered medications, supplements, aromatherapy, or banging your head against the wall. However, with so many options, it may seem overwhelming to research and then try something new. In addition to being familiar with insomnia as a counselor and a psychologist, I also have plenty of personal experience. Since becoming a mom and an LLC, my thoughts, to-do’s, and concerns about the future can make it hard to get to sleep, and more importantly, to stay asleep. During busy and particularly stressful times, I’ve awoken after two to four hours of sleep, and have been unable to return to sleep for three or four hours. And once there’s one bad night of sleep, a negative pattern can develop, and night after night of tossing, turning, tea-drinking, and deep-breathing leads to exhaustion, grumpiness, and mental-fogginess. TonyAfter trying some cognitive behavioral techniques for insomnia, meditation, and melatonin for Lisa, we felt there was “nothing left” for her to try but heavy duty sleep medication… But then! We found a supplement that has not “cured” her, but has helped her improve her sleep habits and the overall quality of her sleep on a consistent basis. Thanks to this once-at-bedtime pill, she can stay down once she’s fallen asleep, and if she does wake up, can return to sleep after 10-20 minutes, as opposed to three to four hours. What is it? Momentous SleepI was sent a bottle a few months ago to try out. But, admittedly, because I don’t suffer from insomnia or ever have any real issues falling (or staying asleep) I don’t use it as frequently as Lisa. This isn’t to say, of course, I don’t dabble. I mean, we do live with a toddler. I’ll alternate between Momentous Sleep or one of my other “go to” sleep supplements: a stack of Z-12 and ZMA (Zinc/Magnesium). It just kinda matters what I’m in the mood for. The former, though, does include Magnesium and melatonin, and I have noticed an even smoother transition to bedtime magic mode whenever I take it. And to that end, the people at Momentous have been kind enough to offer $20 OFF any order on their site to any of my readers who may be interested in trying their products (they have several). All you have to do is enter the code GENTILCORE20 (does not have to be all caps) when prompted to do so at checkout. If you’re someone who, despite all your best efforts to improve your sleep hygiene, still has a hard time falling (or staying) asleep…this may be an option to consider. References
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There are only a few weeks left until the end of the year, which means your window for leveraging last-minute tax deductions for 2019 is rapidly closing. Here’s the run-down on what you can do to snag these tax-saving deductions for your freelance business before the ball drops. Measure your home office.If you work at home, like many freelancers do, you have the potential to save a significant sum of money every year by calculating the size of the space you use exclusively for business and claiming $5 for each square foot (to a maximum of 300) on your tax return. This is the simplified home office deduction allowed by the IRS, allowing you to deduct the business expenses associated with your office space, such as rent, mortgage, and utilities. If your home office is larger or your associated expenses are higher, you can opt instead for the regular method — which requires you to track your actual expenses such as utilities, mortgage payments, rent, home repairs, home depreciation, etc., and then calculate your deduction based on the percentage of your home devoted to business. The key to claiming this deduction is that the area of your home you claim must be used solely and regularly for the purposes of trade or business. This generally means that you have a separate room or space in your home that is clearly defined as an office. Make last-minute buys on business and tech supplies.If your freelance business needs additional supplies, office furniture, or new technology, the end of the year is the perfect time to make these investments and use the expenses as a deduction on your 2019 taxes. You can also take advantage of bonus depreciation by using an immediate first-year deduction on the purchase of eligible business property. This is a method of accelerated depreciation that allows for an additional deduction of 100% of the cost of qualifying new property in the year in which it is put into service in the tax years 2017-2023. Schedule appointments for tax planning and other professional services.One sure-fire way to ensure you are getting all of the tax breaks you can this year is to schedule a quick tax-planning meeting with a tax professional. You can also deduct the expense for this and other professional services on your taxes as long as they are considered “ordinary and necessary” expenses and only apply to your business, not your personal situation. Spend on end-of-year marketingLay the groundwork for a successful 2020 with a social media or digital advertising campaign. This is another expense that you can deduct from your 2019 taxes, thereby reducing your taxable income while potentially boosting your business revenue in the process. Don’t forget about the other marketing-related deductions you may be able to take in the last few months of the year, such as costs for updating your website or design for a new logo. Pay your estimated taxes nowWhile your fourth quarter estimated taxes aren’t due until January 15, if you pay them before the end of the year you can deduct the expense and potentially lower your tax obligation. Tax reform has limited the state and local tax deduction to $10,000 for non-business taxes but certain state and local governments have separate business taxes that are not limited. These taxes are reported as business expenses. Be strategic with your accounts receivableBe strategic on collections. Know your income tax bracket (See the 2019 tax bracket tables here.) and accelerate or slow down collections based on your tax bracket. Retirement contributionsContribute as much as possible to a qualified retirement account such as a solo 401(k) SEP IRA or an individual retirement account (IRA). This will allow you to defer the taxes on these monies and also save for retirement. Revisit your business structureIf you own a business and you haven’t changed your entity type for several years, you may want to consider if another entity type may offer you tax advantages. This is one tip that should likely be done in concert with a tax professional so that you can be certain that any entity changes you make will be beneficial to you. Accelerate charitable contributionsMake charitable contributions now to reduce your 2019 tax burden. If you are thinking about supporting tax exempt 501(c)(3) organizations this year, don’t delay. Be sure to get a receipt for your contribution so that you can itemize it on your tax return (as long as your deductions will not exceed the standard deduction that you’ll see on your 2019 return). Finish up your client appreciation gift shoppingAnother expense you can deduct from your 2019 freelance taxes, if you make it before December 31, is that related to business gifts. If you purchase gifts for clients during the holidays, you will be able to deduct up to $25 per person this tax year. Time is short to cash in on these year-end tax deductions but making the effort to do so can net you significant tax savings when you are completing your 2019 return. Grab this list and check off the deductions which apply to you, then act before the ball drops on December 31 of this year! 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/2019/12/11/catch-these-year-end-freelance-tax-deductions-before-the-ball-drops-on-december-31/
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Granted I’m biased, but I truly feel making a concerted effort to get strong(er) in the gym is the way to go for most people. Strength is the base for pretty much everything; it’s the “thing” that most all other attributes we strive to improve upon is tethered to Speed, power, endurance, Laser Tag world dominance, literally, pretty much everything performance based has its “roots” in improved strength. What’s more, there’s also a significant interplay between strength and improved body composition (strong people typically have more muscle), not to mention a high correlation of less risk of getting injured. I’m not saying strength is the end-all-be-all-answer-to-everything-and-you’re-totally-going-to-be-the-hero-of-your-recreational-slowpitch-softball-team-and-have-the-stamina-of-37-Spartan-Warriors-in-bed… …but it’s close, and pretty damn important. But How Can You Tell If You’re Getting Strong(er)?There’s a lot of nuance as to HOW to get stronger (HINT: lift heavy things consistently) in addition to HOW to measure it. However, for the sake of brevity I made this handy Cliff Notes graphic to hammer home the key components at play: The left-side of the graphic is fairly self-explanatory, but in case some people reading are looking at this as if it were written in Elvish let me elaborate. If you make a consciouses effort to perform either more reps, sets (or both) at a given load…you’re winning. ExampleFront Squat (225 lb) Week 1: 3 sets of 5 reps = 15 total reps at a total tonnage (volume) of 3,375 lb lifted. You know you’re getting stronger if you stay at the same weight and you perform either an additional set or more repetition(s). This is also called PROGRESSIVE OVERLOAD. So, Week #2 could go as follows: 3 sets of 6 reps = 18 reps completed at a total tonnage (volume) of 4,050 lb lifted. 4 sets of 5 reps = 20 reps completed at a total tonnage (volume) of 4,500 lb lifted. Likewise, if you add more weight to the bar and lift that once, twice, eleven times, well, the secret’s out…you’re stronger. Hell, I may as well just hand you the Sword of Grayskull and give you a killer bowl cut at this point. To simplify things further: You’re going to get stronger if you DO MORE WORK over the course of several weeks, months, years. To Note: Beginners will have a much easier time with this than advanced lifters. Most beginners can just gaze at a dumbbell and they’re going to get stronger. The first year or two of training can easily be boiled down to what’s described above; linear periodization at its core. The more time under the bar someone has, however, and the stronger they are, the more “fluctuations” in training parameters have to be taken into consideration. There’s going to be more peaks and valleys in training stress/load throughout the year in order to improve strength, as well as more meticulous attention to things like bar speed, ability to recover, and what accessory work needs to be done to address weak points in technique. Lets just say more things need to be taken into consideration to take someone from a 400 lbs. deadlift to 500 compared to someone going from 200 to 300 lbs. The cool thing, though…once you ARE strong (whatever that means to you), while the work to get there is no walk in the park, it doesn’t require nearly as much effort to maintain it. Maximal strength, for example, has a “residual” duration of 30 (+/- 5) days. Meaning, so long as you remind the body (to be more specific, the central nervous system) that it can do something, you don’t have to do a lot of that something to maintain it. To summarize the left side of my handy graphic above:
That being said, where many people seem to miss the mark is that, where strength is the main goal, it isn’t just about always doing more reps, sets, and/or adding more weight to the barbell. 1. Do More Work in Less TimeThis is density training 101. Not only is this indicative of improved strength, but work capacity as well. 2. Get Submax Rep PRsDan John is known for a bevy of remarkable quotes. “The goal, is to keep the goal the goal,” is a popular one. One of my favorite of his, though, is this:
There’s a time a place for training to suck and to make you come close to shitting your spleen. Here’s a hint: That time is not every…single…workout. It’s music to my ears when I client says “your pecs are looking awfully pecy today, Tony.” But it’s a goddamn symphonic masterpiece when a clients says “I could have done more” at the end of a session. This doesn’t imply that they didn’t work hard or that the training session wasn’t challenging (trust me, it was). Rather, what it implies is that they got their work in and will likely show up for their next session feeling refreshed and ready to go. It’s hard to make strides in strength when you constantly feel like you got run over by a Mack truck. In short: Make your 3-rep Max your 5-rep Max. Chances are your 1-rep max will improve too. You don’t always have to pursue ABSOLUTE strength in order to get stronger. 3. “Feel” of a SetI find a lot of people are too quick to add weight to the bar at the expense of their technique. Sure, you may complete all desired repetitions of a given exercise, but if my eyes start bleeding watching it or I could watch an entire episode of The Mandalorian before you complete five repetitions… …STAY PUT. Do not add more weight. Don’t you do it. Making the same load FEEL easier is a sign of progress and an often under-utilized metric. But seriously, how cute is Baby Yoda? 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/2019/12/how-to-tell-if-youre-getting-stronger-in-the-gym/ |
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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