#routine versus avoiding burnout… | Explore Tumblr posts and blogs

nehasingh09 · 3 months ago

Text

Time Tracking and Time Recording: Boost Efficiency and Billing

Why Time Keeping System is Essential for Freelancers and Consultants

Freelancers and consultants are often juggling multiple projects for different clients, each with unique demands and deadlines. In such a fast-paced environment, staying organized and ensuring accurate billing can be challenging. This is where time tracking software becomes an indispensable tool. By offering clear insights into how time is spent, it not only improves productivity but also ensures that freelancers and consultants are paid fairly for their work.

The Need for Time Tracking in Freelance and Consulting Work

Freelancers and consultants typically bill clients by the hour or on a retainer basis. Without effective time tracking, it’s easy to lose track of the time spent on various tasks and projects. This can lead to undercharging clients, missing deadlines, or failing to capture all billable hours. Time tracking software provides a solution to these problems by automating the process and giving freelancers and consultants a clear picture of their work hours.

Key Benefits of Time Tracking Software for Freelancers and Consultants

Accurate Client Billing: Time tracking is crucial for freelancers and consultants who bill clients by the hour. The best time tracking software ensures that all hours worked are accurately logged and categorized, so clients are billed fairly based on the actual time spent on their projects. No more guessing or overestimating��the software does the work for you, providing a transparent and accurate invoice.

Avoiding Time Wastage: For freelancers and consultants, time is money. Time tracking software helps you understand how much time is being spent on productive work versus less important tasks, like emails or admin work. By monitoring time effectively, you can identify time sinks and eliminate them, ultimately improving your efficiency and profitability.

Streamlined Invoicing: Generating invoices can be time-consuming, especially when manually calculating hours worked for different clients. With time monitoring software, generating accurate invoices is just a few clicks away. The software usually integrates with other tools, allowing you to automatically convert your tracked hours into polished invoices without having to start from scratch.

Project Management and Deadline Adherence: Many freelancers and consultants are juggling multiple clients and projects at once. Time tracking software helps you stay organized by offering features like task categorization and deadlines. With real-time tracking and reports, you can easily see if a project is on schedule and adjust your time allocation as needed to meet deadlines.

Transparency with Clients: Freelancers and consultants need to build trust with their clients. Time tracking software provides transparency by allowing clients to see how much time has been spent on their project, along with detailed reports that break down the tasks and hours worked. This builds confidence, ensures fair billing, and reduces the likelihood of disputes over hours worked.

Work-Life Balance: Freelancers and consultants often struggle to maintain a healthy work-life balance due to the nature of their jobs. Time tracking software helps prevent burnout by making it easier to set work boundaries and track how much time you’re dedicating to each project. With clear time data, it’s easier to plan breaks, avoid overwork, and take time off when needed.

Conclusion

For freelancers and consultants, time is one of their most valuable assets. Whether you’re managing multiple clients, invoicing for hourly work, or trying to optimize your daily routine, time tracking software is a game-changer. By using the best time tracking software, you can ensure accurate billing, improve efficiency, streamline invoicing, and create greater transparency with your clients. With all of these benefits, time tracking software is not just a tool—it’s an essential part of any freelancer or consultant’s toolkit for success.

1 note · View note

kaiowut99 · 5 years ago

Link

The Final Match - A Heart Hidden Behind the Mask

(With Less Line-Stitching)

Everybody who’s still following or curious about this project listen!

Phew, finally managed to get this thing all nice and done! In case this is the first you’re hearing about my mini-project here:

So, the official Spanish YGO channel on YouTube flubbed a few uploads of the 5D’s dub such that they ended up uploading a few episodes of the English dub instead of the Latin American dub (21-29)–but with none of 4Kids’s background music! Which meant that I could swoop in and re-insert the original Japanese soundtrack (which I did by matching each track to how it was looped in the episode), but I wanted to do more by also tweaking the dub itself so that not only was it matching the original footage, but the dialogue was more in line with the original dialogue timing-wise (since I couldn’t salvage much of what they changed). Hence, the “dubbed uncut” gimmick here.

Check out the masterpost of episodes I’ve done here!

Check out this episode’s WIP videos! WIP #1 WIP #2 WIP #3 WIP #3.5

So, this was the first episode I did as I got this mini-project going since it’s a favorite of mine, and now that I’ve gone on to do five others and have a little routine to go at it with, I’ve given it a revision. Overall, the dialogue for this episode was more faithful than usual to the Japanese version, save for a card explanation or two, so with a fluff line cut here and a moved or recycled-from-another-episode line over there, it was easier to make this work with the Japanese episode.

A few parts were essentially done by just throwing in the Japanese version’s dialogue-less audio to eliminate some of the extra fluff, and others were more about rearranging or recycling certain lines to eliminate some more fluff or make my matching the JP script flow better (this happens during Yusei’s thinking about Akiza in his room, for example). Duel Links audio came in handy for the Rose Tentacles scene, and with Akiza’s “enjoying destruction” at the end (which, THANK YOU DUEL LINKS FOR KEEPING THAT). I also moved some lines to try and cut out some of the unneeded SFX 4Kids added; Yusei’s “I counter by summoning Speed Warrior in Attack Mode” was one I made “I summon Speed Warrior!” line to avoid doubling up on Speed Warrior’s grunts, for example, and I did also try to stitch together some lines for better card effect explanations from Akiza. You can see those in action in the WIP videos above (it was Cursed Ivy’s activation and her explaining Rose Tentacles), but in case you don’t like how it came out, I did include a slightly less-edited version of the episode above that uses her lines from the episode (you can see a revised version of the Cursed Ivy stitching in this WIP revision)

Music-wise, I did revise a few things versus Version 1; I realized I looped “The Big Quake” incorrectly near the end as Aki pants, and I fixed the pitch I had “Incident” at in the beginning so the transition to the Japanese track as Yusei walks in the hallway isn’t jarring. Do love hearing Mind Games as the duel begins, though, and Izayoi Battle helps the mood quite a bit.

Let me know what you think (maybe the music’s too low in spots?), but hope you guys enjoy! I’ll be going back to GX and finalizing 50-52 to round out Season 1 finally, but I'll be working on revising 5D’s 24 here/there while I do to avoid burnout; looking forward to adding back some Synchro chants there. Stay tuned!

#yugioh #yugioh 5d's #ygo #ygo 5d's #yugioh 5ds #5D's #my work #sorry if anything here reads a bit incongruent lol #i had a whole post ready yesterday during lunch but had to run to a meeting #and thought i'd saved the draft #got home restarted my laptop and come to find out #i didn't 😭#if only all of early 5D's was a bit more faithful like this #those explanations coming in 24 oh boy #5Ds dub uncuts

7 notes · View notes

allenmendezsr · 5 years ago

Text

Muscle Gaining Secrets 2.0: Skinny Guy/hardgainer Niche

New Post has been published on https://autotraffixpro.app/allenmendezsr/muscle-gaining-secrets-2-0-skinny-guy-hardgainer-niche/

Muscle Gaining Secrets 2.0: Skinny Guy/hardgainer Niche

Buy Now

If you’re like me and have always struggled to build muscle and gain weight I’ve got some bad news for you. If you keep doing what you’re doing right now you’ll never gain any significant size or strength.

That’s because you’re a hardgainer. A hardgainer CAN’T do what everyone else does and expect the same results. We don’t have the genetics for it.

It’s always going to be very difficult for us to build muscle if we keep making these same mistakes over and over again.

So, why are you still skinny and not building muscle as fast as you’d want to?

Here are five reasons…

Reason #1: You’re Ignoring the Law of Progressive Overload

To build muscle you have to get stronger.

Using the same weights for the same number of reps does absolutely nothing to force your body to adapt. You’re just spinning your wheels and wasting your time.

The guys who gain the most muscle are the guys who gain the most strength.

If your program doesn’t allow for consistent strength gains on a regular basis you’ll never build any serious muscle.

Reason #2: You’re Not Training With Enough Frequency

The more frequently you can train a muscle (while still recovering and getting stronger) the faster you’ll grow. Most bodybuilding programs have you training each muscle once a week.

But what if you planned your workouts in a way that you could train each muscle group 104 times per year instead of 52? Two times the growth stimulus would certainly lead to a hell of a lot faster results.

Reason #3: You’re Doing Too Many Sets & Reps

Forget about copying the workouts of your favorite pro bodybuilder.

The total weekly training volume they use will kill the steroid free, skinny guy who wants to build muscle.

There’s absolutely no reason to be doing numerous sets and exercises for every bodypart.

The goal is to get in, hit hard, do slightly more than you did last time (either more weight or more reps), stimulate the muscle growth process and get out.

Like Lee Haney said, “Stimulate, don’t annihilate.”

Reason #4: You Don’t Have a Proven Plan to Follow

Failing to plan is planning to fail. You can’t just go into the gym and wing it. You need a proven system to follow that will allow you to make regular gains that you can record from workout to workout in your training journal.

Stick with a plan for at least 12 weeks and for the love of all things good, PLEASE don’t be a program hopper like everyone else who never makes an ounce of progress.

Reason #5: You Never Cycle Your Training

Overzealous skinny guys love to pound themselves into the ground by always training with full-on, balls-to-the-wall intensity.

This is a surefire path to overtraining, burnout and injuries. You’re only human and the body can only withstand so much.

Yes, you have to train hard but you have to do so in a smart manner. This means you have to slowly ramp up the intensity and then pull back the reigns, give your body a break, then push forward again, trying to exceed your previous bests.

You can’t just have the pedal to the medal week in and week out or you’ll burn out in no time.

What Works For Everyone Else DOES NOT Work For Skinny Guys Like Us

Unfortunately, the way you’re training right now is robbing your body of 90% of the muscle gains you should be making.

But it’s NOT your fault.

You’ve been lied to. By supplement companies, bodybuilding mags and clueless personal trainers.

They want to keep you skinny so you can keep buying all their useless crap.

I’ve been in your shoes so I know how it feels. That’s why I want to help you end the frustration and finally start gaining some real muscle.

After many years of painstaking research and experimentation, I’ve developed a system that packs muscle on even the skinniest, most genetically cursed hardgainers around.

Over the last 23 years I’ve used this system to achieve lightning fast results with more than 52,000 thousand skinny hardgainers just like you…

Who Am I and Why Should You Listen to Me?

My name is Jason Ferruggia. You may have read my monthly “Hardgainer” column in Men’s Fitness or seen me featured in any number of magazines such as Muscle & Fitness, Men’s Health or Maximum Fitness, heard me on radio stations such as CBS and ESPN or even seen me on TV stations like ABC and Fox.

My monthly Hardgainer Column in Men’s Fitness

More importantly, I’m a former skinny hardgainer.

Growing up, I was the weakest, skinniest punk around and gaining weight was impossible for me.

When I first started training, I took advice from bodybuilders and busted my ass in the gym, trying every program and supplement under the sun for fours straight.

But I got nowhere.

Eventually I realized I couldn’t find the answers in the muscles mags or from bodybuilders so I decided to take matters into my own hands. I started spending countless hours reading through stacks of studies and over 300 books on the subject of building muscle…

I Finally Stumbled Upon the REAL TRUTH About What Skinny Guys Need to do to Build Muscle & Gain Weight…

And in doing so I overcame the worlds worst muscle building genetics and went from 147 pounds all the way up to a rock solid 204 pounds, drug free!

After 20+ years of intense research and in-the-trenches experiments, I’ve created a fail-proof program that will help hardgainers build muscle as fast as humanly possible…

Without steroids….

Without expensive supplements…

Without spending more than 4 hours a week in the gym.

Introducing Muscle Gaining Secrets 2.0: The Ultimate 90 Day Skinny-to-Jacked Transformation Plan

Muscle Gaining Secrets 2.0 is the skinny guys bible and is jam packed with tricks, tips and advanced techniques that most people have no clue about.

No overly complicated scientific formulas or insider jargon that requires a degree in advanced physiology. No nonsense, no filler, no fluff; just the hard hitting, scientific truth about exactly what you HAVE to do to build muscle faster than ever before.

If you’re sick and tired of being skinny, fat and weak this is the workout program for you.

Here’s Just a Small Sample of The Secrets You’ll Discover…

How to break through any frustrating muscle building plateau… Even if you been stuck at the same size for years.

“The 7 Anabolic Factors” that must be utilized in order to ensure rapid muscle growth. Unfortunately, most guys only use 3 or 4 of them.

The “Big 4” Exercises that build muscle like crazy.

Why your current workout isn’t thoroughly activating all of your different types of muscle fibers… And how a few simple adjustments will allow you to fully stimulate every untapped fiber, literally forcing your body to grow.

The exact sequence of workouts that produces the fastest gains.

The BEST rep range for skinny hardgainers who want to build massive amounts of muscle. Training out of this range is a waste of time.

Why traditional cardio methods suck and what REALLY works for getting ripped.

Tips and tricks to avoid common injuries.

Why the precise rest periods you take between sets is crucially important to your results. This could be the difference between being jacked and ripped versus being fat and soft.

The forgotten finisher that builds mountainous traps and thick, muscular forearms.

How to make every set of biceps exercises you do 2-3 times more effective for building sleeve ripping arms by utilizing this one simple trick.

How to get stronger EVERY week

How to dramatically increase your gains while cutting down your recovery rate between workouts by making a small adjustment to the speed at which you perform your exercises .

The BEST muscle building exercises for every body part.

Why crunches and sit ups are the absolute worst things you could do if you want a ripped, muscular six pack with no back pain.

A pre-workout warm up routine that will fire up your nervous system for enhanced performance and bulletproof your body against injuries.

An exercise NO ONE ever does that gives you the POWER LOOK.

And much, much more…

In Addition to the Main Manual You Also Get…

Printable Workout Sheets

You get a fully detailed, step-by-step raw beginner program as well as the 90-day main Muscle Gaining Secrets 2.0 program. These workouts were designed with you, the skinny “hard-gainer” in mind and will pack on size and strength like nothing you’ve ever tried before.

The exact number of sets, reps, rest periods are all laid out for you in beautiful, printable workout sheets. All the guesswork and confusion has been removed.

All you need to do is follow the program to the letter for 90 days… then sit back and smile while you watch the new muscle start piling on.

30 Days Free Access to Our Private Coaching Community

That’s where you’ll be able to watch instructional videos of every exercise in the program, interact and develop lasting friendships with thousands of other members, have your questions answered, and get coaching from our professional staff.

The most important, and often missing, element in making a lasting transformation is social support. We’ve got you covered in that department. You’ll be able to post your workout logs, before and after pics, and questions for accountability to ensure the fastest rate of progress.

Kyle Gained 21 Pounds of Muscle

“Jay, I can’t thank you enough for everything you’ve done for me. My entire life has moved on to the next level and I feel like I owe it all to you. You’ve provided me with so much determination it can’t be expressed in words. I gained 21 lbs of mass and lost an equal amount of body-fat using your program!” Kyle Matthews

Brian Gained 23 Pounds of Muscle

“When I first started following Muscle Gaining Secrets I weighed 169. Today I’m a lean 192 pounds, can squat 365, deadlift 435 and bench press 300, respectively. By following all of his advice on nutrition, training and recovery to the letter I was able to make size and strength gains that I would’ve never imagined possible.” Brian Eskow

Geoff Gained 14 Pounds of Muscle

“I’m in the best shape of my life, because of your program. My goals: be about 210 but jacked and chiseled, able to deadlift 550, squat 400, and do a body-up or one armed pull up. Currently I deadlift around 490 & squat 405. Before picture is how I have looked for the last 4 years. After picture is due to Muscle Gaining Secrets.” Geoff C. Morehart

Christian Gained 14 Pounds of Muscle

“Stumbling upon MGS was like the answer to everything. I have complete faith in your training philosophies and feel that the words “thank you” ain’t enough. So far I have gained 14 pounds of muscle while simultaneously losing fat!

Thank you again.” Christian Bylsma

Steve Gained 10 Pounds of Muscle

“I really thought i knew everything about building muscle and gaining weight, I read every muscle magazine, and followed every stupid strength training phase that they invented. After giving myself a good slap for what an ass I had been I got into Jason Ferruggia’s Muscle Gaining Secrets. The results speak for themselves.” Steve Pharr

Frequently Asked Questions:

Q: What equipment do I need & can I train at home? Barbells and dumbbells. A basic home gym will cover you as there are no machines or fancy gym equipment required. A chin up bar and a power rack would also be a huge plus. But if you don’t have these things I’ll show you a few substitutions.

Q: How soon can I expect to see results and how much muscle can I build using this program? You should notice results within the first two weeks. After a month you’ll have made some noticeable changes, and by two months you’ll see a big difference. How big you get is ultimately determined by your genetics.

Q: Am I going to have to spend countless hours in the gym every week? Absolutely not. You’ll only have to train four days per week and you’ll be in and out of the gym in just 45 minutes!

Q: What if I don’t want to get big like a bodybuilder? Can I still use your program? Yes, you can. If you just want to achieve muscular male model type physique or the look of a pro fighter this is the best program to get you there. Getting big like a bodybuilder will take many years and a lot of steroids.

You can control how big you eventually get simply by controlling your caloric intake each week. So you determine exactly how much muscle you want to gain… a lean 10 or a massive 30+. It’s all up to you.

Q: Is this program suited for a complete beginner? Yes. We have an introductory program for those who aren’t ready to start on the main program just yet.

Q: I want to start building muscle today. How long do I have to wait for you to ship everything to me? You don’t! Because the entire MGS 2.0 system is fully downloadable, you will get INSTANT ACCESS to it as soon as your payment is accepted. There’s no waiting at all. You can get started in the next five minutes.

Neil Gained 11 Pounds of Muscle

“Following the Muscle Gaining Secrets program I have gained 11 pounds of muscle mass while shredding 15 pounds of fat. Jason’s training principles and workouts work for all ages as I am about to turn 46 and am still gaining muscle and strength. This is the real deal for the natural strength athlete looking to get big. Cheers Jason!” Neil Archibald, UK

Gary Gained 22 Pounds Muscle

“I have used Muscle Gaining Secrets with great success from the beginning to help pack on a solid 22 pounds of muscle. Not only has your program helped me personally, but by using the knowledge I gained have from reading your work to become a successful personal trainer with more than twenty clients, doing 120 plus sessions a month.” Gary Deagle

Eddie Gained 12 Pounds of Muscle

“Since I started training with Muscle Gaining Secrets I’ve gained 12 pounds of muscle and lost over twenty pounds of bodyfat . My conditioning has improved dramatically and the sore joints I used to deal with are a thing of the past. ” Eddie Santana

Check Out Some More MGS 2.0 Success Stories From Facebook…

Download the entire system right now for just $19.95

NOTE: Muscle Gaining Secrets is a downloadable e-book. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the e-book onto your computer. The e-book format is adobe acrobat PDF, which can be viewed on Mac or PC. At the end of your 30-day free trial in the Renegade Strength Club you will be re-billed $19.95 every month for access to brand new workouts, videos, and the coaching community. Cancel hassle free at any time.

0 notes

plug2game-blog · 6 years ago

Text

Developers Going Pro: How PrestonPlayz Went From YouTubing As A Hobby To Running A Booming Service With His Parents

Welcome to Creators Going Pro, where in collaboration with (Fortnite-focused, 3.3 million subs), .

Arsement has actually been on YouTube since 2010, and has actually accumulated an enormous audience, with the overall view count throughout all of his channels averaging around 108,000 per month. (He also has a considerable audience on other social channels too-- nearly 800,000 followers on ones to

acknowledge Arsement's video gaming prowess. He just recently bought and partnered with esports company Group Envy, and will produce Envy-branded material across his channels.As his audience continues to grow-- his PrestonPlayz channel alone pulls in between 5,000 and 10,000 brand-new customers per day-- Arsement is taking a seat with Tubefilter to talk about how he went from casual gamer to the center of a significant organisation at simply 24 years old.Tubefilter: Tell us about your background! When did you start gaming? How did you get into esports? What about YouTube?Preston Arsement: I started gaming at the young age

of four! My beautiful mom(who's now the CEO of our tech and gaming business)bought me a Sega Genesis console with Sonic the Hedgehog. I began playing Call of Responsibility 4 when I was 12 on the PC(simply routine public match making servers)and somehow satisfied somebody who became part of a Call of Responsibility clan who desired to recruit me to complete in online scrimmages versus other clans. I've always been incredibly competitive, and love computer game, so it was an ideal fit!Honestly speaking, when the YouTube platform released, I was 12 years old. The main thing I viewed were Runescape gaming videos, many of which had music and no audio commentary, so it wasn't really personal-- but still a blast to enjoy! Among my favorites from at that time was Elvemage PK a Runescape YouTuber who would go around the wilderness fighting other players.Tubefilter: What made you decide to join YouTube over other platforms? Did you accompany the intention to cultivate a popular channel?PA: To be sincere, YouTube was the only video platform I knew of at the time. this big of an impact and a function design to such a young, smart audience. Although, I got ta admit-- I did pray(and work )actually hard to make my dream a reality-- having YouTube as a full-time job!Tubefilter: You just recently partnered with Team Envy-- congratulations! What's it like dealing with an esports team?PA: Thankfully, I'm not a professional player for their company, which indicates I simply get to show up at occasions and have enjoyable! No tension of contending. The Envy household is amazing, so nice, charming and down-to-earth.

I love having an excuse to go consult with them in Dallas. Because I'm a minority owner of Envy, there's not a great deal of daily tasks!Tubefilter: Inform us about your service! How many employees do you have, and what's it like to deal with your family?PA: Currently, we sit at 13 staff members(and I've lost track of the number of independent specialists we work with). We have a content manager-- he assists me with branding deals, recording, and scheduling videos for our four channels, planning the content for those 4 channels ... Basically whatever I do, other than for filming!Two handsome males who are full-time editors-- one isin California and works from another location, and one here in our Texas workplace. My mother, Jaye Arsement, and dad, David Arsement, signed up with the business in 2015asCEO and COO. This entire thing would not be possible without them-- they are AMAZING! My mom had a lot of prior service experience( with AT&T/ Southwestern Bell), and my father is a retired Air Force veteran of 28 years. As you can envision, we make a pretty amazing team!Oh, and my beautiful other half Brianna Arsement helps with my day-to-day jobs as well as appearing in a lot of our material (she's the real offer-- a few of the videos we movie

together have reached over 5 million views in less than a week). There's also a lot of other amazing employee who run our merchandising company (we do everything local and in-house), I simply can't fit them all into here.Tubefilter: What's your filming/posting schedule like? Do you take day of rests? How do you balance YouTube and your house life? Have you ever fought with burnout?PA: We used to post every single day on all 4 channels. As you could envision, that was exceptionally demanding for myself and our team ... not to discuss my voice! We desired something more doable, so now we have actually scaled down to publishing four days weekly. Normally Monday, Wednesday, Friday, and Saturday.If I do navigate to taking a day off, it's generally Saturday. I'm a Messianic Christian (expensive term for Christian Jew basically who observes Old and New Testament readings), so I like to chill hardcore on this day, play computer game, go to church, and spend time with the better half. I've been discovering a lot about balance lately, and let me inform ya, it's challenging! Every day, I'm discovering and growing on how to much better invest my time and find that balance-- it's most likely among the most difficult things for me, because my charming better half will explain me as a workaholic.I've struggled with burnout before on many celebrations, and generally for me, a little one or two-day trip, viewing anime or playing video games with buddies, is adequate to bring

me back to my senses and to recognize I just didn't have adequate balance in my life.Tubefilter: What's next for you and your channels? What are you constructing toward?PA: That's a wonderful question. YouTube is developing and altering so rapidly, it can be actually tough to maintain and to prepare out your future. For me, I would like to one day see our main channel PrestonPlayz end up being more of a live-action channel, where I movie primarily real-life content with my spouse, buddies, and household (I forgot to mention above my siblings are a big part of my material and are routinely in my video gaming and real-life videos). I'm constantly believing about how to keep relevance. Maybe that's by playing a brand-new video game, publishing less videos, starting a podcast, doing more PR, etcetera. Since right now, I've been enjoying my very first year of marital relationship with my incredible spouse. Faith > Family > Work has always been my concern list. Semaphore Company Solutions offers tailored services for clients throughout the country, taking a comprehensive method to satisfy all your monetary needs. Whether you're a veteran YouTube entertainer or simply beginning, managing your organisation correctly is important to avoiding major headaches down the road. The faster you call us, the sooner we can help you put a plan into motion to grow, as well as to keep more cash in your pocket, with sophisticated tax methods. Semaphore

Brand name Solutions has actually developed itself as a leading influencer marketing agency representing our unique skill relationships and services to the most acknowledged brands and agencies.

0 notes

erraticfairy · 6 years ago

Text

How to Listen to Yourself—Especially If You’re Really Out of Practice

When was the last time you listened to yourself?

That is, when was the last time you checked in with your thoughts and feelings? When was the last time you expressed an opinion? When was the last time you considered your needs and actually met them?

When was the last time you said yes and actually meant it—you genuinely wanted to attend that get-together or take on that project or do that favor?

So many of us don’t listen to ourselves—and with good reason. Ignoring and dismissing our thoughts, feelings, and needs can be adaptive in certain situations—particularly in childhood. According to New York City psychologist Snehal Kumar, Ph.D, maybe you grew up in an authoritarian home, had to care for an unwell parent, or learned that maintaining peace meant minimizing your needs (and yourself).

“Over time, this way can become our default method of operating and perceiving the world, which perpetuates this cycle of not listening to ourselves,” she said.

You also might not listen to yourself because you’re afraid of what you’ll hear, said Kumar, who specializes in burnout recovery, diversity-related stress, mindfulness, and mental wellness. You’re afraid that you’ll be “disappointed, hurt, or angry…Sometimes the emotions and thoughts that come up when we try listen to ourselves can feel so utterly heartbreaking, overwhelming, and even chaotic, that we’d rather not listen to ourselves.”

We also might not listen to ourselves because we assume that everyone else knows better than we do. We assume that “everyone else is smarter, wiser, and has the answers,” said Kirsten Brunner, LPC, a therapist who specializes in perinatal mental health and relationship counseling at her private practice in Austin, Texas.

And sometimes we simply pick the easier option—at least in the short term. “There can be a lot of work, emotionally and sometimes physically, in trying to give ourselves what we need,” Kumar said.

But even if it’s been a while since you’ve listened to yourself—really listened—you can start at any time. In any moment. Because every moment is an opportunity to check in with yourself and honor what you hear. Below, you’ll learn eight tips for doing just that.

Look for clues. Figure out how you’re listening to yourself in the first place. One helpful strategy is to consider if your words match your actions, said Panthea Saidipour, LCSW, a Manhattan psychotherapist who helps people in their teens, 20s, and 30s better understand themselves and their relationships so that they can live more intentionally.

“For example, if you say yes to an invite, are you eager to show up or do you find yourself dragging your feet?”

Other clues that you’re not listening or honoring your own boundaries are feeling resentful, irritable, or uninterested, she said.

Something else to watch out for: physical aches and pains, such as headaches, chest discomfort, and gastrointestinal issues. Saidipour noted that when we’re not listening to our emotions, they can express themselves through various ailments. “This is the body’s way of getting the mind’s attention.” (Of course, it’s important to first get these checked out by a doctor.)

Journal. “Start a ‘tuning into myself’ journal in which you let your feelings and thoughts flow without fear of being corrected or influenced by anyone else,” said Brunner, co-author of the book The Birth Guy’s Go-To Guide for New Dads: How to Support Your Partner Through Birth, Breastfeeding & Beyond. She noted that when we write down our words, our thoughts naturally slow down, “which helps you to hear your voice more clearly and tune out other distractions.”

Ease in. “If [we] begin our practice of listening to ourselves by trying to face the most traumatic thing, it can make us feel completely overwhelmed, scared, and more afraid to listen to ourselves,” Kumar said. Which is why she stressed the importance of reflecting on something that’s a level 3 or 4 on a 10-point distress scale: a movie you just watched, a recent conversation with a friend, or three experiences you’re grateful for.

Check in throughout the day. Listening to ourselves means “creating time and space every day to check in with ourselves, feel what we’re really feeling, and ask ourselves what really matters to us,” said Keely Clark, LCSW, a therapist who offers supportive counseling and coaching to moms as they navigate the transitions of motherhood at her private practice MotherBloom Wellness PLLC in Asheville, N.C.

One simple way to do that, she said, is to set a timer for 5 minutes and practice a gentle meditation or sensory scan (asking yourself: “what am I seeing, hearing, tasting, smelling, and feeling?)

Clark suggested pairing your check-in with other routine parts of your day, such as taking bathroom breaks or getting into your car.

Put up reminders. This is a visual way to check in with yourself. Brunner suggested putting up Post-It notes around your house, office, and car with different phrases and questions, such as: “How are you feeling today? Your opinions and desires matter. What does your gut say? What do you want right now? What are you needing in this moment?”

Pick what comes naturally. Kumar noted that it’s important to choose practices that feel accessible and enjoyable to you—and have the “least barriers.” For instance, she’s found that athletes, yoga enthusiasts, and performers tend to gravitate toward dance, finding it a powerful way to express experiences through movement. She’s also found that people who prefer talking and reflecting through listening—versus writing out their thoughts—like to create audio notes. What self-reflective practices resonate with you?

Teach your kids. If you’re a parent, Brunner suggested encouraging your kids to listen to their inner voice—which, in turn, encourages you to do the same. What does this look like? When your kids approach you with a challenge they’re having with a friend or a question about the world, avoid giving your thoughts and opinions, she said. Instead, first “ask them how they feel about the situation, and ask them what they think.”

Work with a therapist. Therapy is a powerful place for learning to listen to yourself. Saidipour noted that therapy helps you “hear more of your own unfiltered thoughts without having them crowded out by other people.”

“Therapy is also wonderful because you can work with a non-judgmental and respectful trained professional, who’ll help you sort through and understand your experiences,” Kumar said. Plus, she said, therapists can “use their training to equip you with strategies that address your unique barriers.”

Whether you seek therapy or not, make it a habit to listen to yourself—a habit that’s as natural as brushing your teeth and getting to sleep. After all, it’s just as essential.

As Clark said, “when we learn to dial into ourselves more…we tend to feel happier, more balanced, and connected in our lives.”

from World of Psychology https://ift.tt/31dpY7I via theshiningmind.com

#World of Psychology #child psychology

0 notes

jesseneufeld · 6 years ago

Text

Recovery Workouts: Two Simple But Powerful Ways to Speed Fitness Recovery

For my entire athletic career, I considered the gold standard of recovery to be sleeping, resting on the couch watching T.V., and generally being still and inactive. Come on, what could be more effective than couch potato mode to recover from the hormonal and inflammatory stresses of marathon training runs or long days of extreme swim-bike-run workouts? I’m kidding (mostly), but it’s not a total exaggeration. Our understanding of fitness recovery has grown exponentially since I was in the elite arena, and it’s exciting to see new and better approaches taking root that genuinely speed recovery and stave off burnout. I’m sharing two such techniques today. They’re simple, mostly free, and accessible to anyone with the most basic fitness opportunities and venues.

Note: Here’s the thing…. This is the stuff you should focus on before considering advanced techniques like exposure to cold or heat, Theragun treatments (although I happen to be a fan of this device), hyperbaric oxygen chambers, etc.

“JFW”

The first recovery technique is to move more instead of just sit around. That’s right, science is validating the idea that if you make a concerted effort to increase all forms of general everyday movement in the hours and days after strenuous workouts, you will help minimize the inflammation and oxidative stress caused by strenuous workouts.

Let’s call this strategy JFW—Just F—ing Walk.

Moving your body through space helps you burn fat better, which will maximize the fat reduction goals of your workouts. Walking also helps boost brain function. A 2017 UCLA study comparing MRI scans revealed that active older folks (over 60 and walking more than three kilometers per day) have faster brain processing speed, better working memory for quick decisions, and better memory consolidation than inactive folks. In his book, The Real Happy Pill: Power Up Your Brain By Moving Your Body, Swedish researcher Dr. Anders Hansen reports that just taking a daily walk can reduce your risk of dementia by 40 percent.

Walking and general movement of any kind improve lymphatic function for a huge recovery boost. The lymphatic system is a plumbing network running throughout your body that detoxifies every cell, tissue and organ through a separate operating system from the cardiovascular system. The lymphatic system operates through a pumping process instead of a beating heart. This means that you’re obligated to move your muscles and joints to turbocharge lymphatic detoxification and avoid the pooling of lymphatic fluid caused by chilling on the couch in the hours and days after heavy workouts. Even the old-time exercise apparatus of the mini-trampoline has come into vogue recently because bouncing around for even a few minutes has been shown to significantly boost lymphatic function.

To help your lymphatic system function optimally, be sure to hydrate adequately at all times. While my original Primal Blueprint presentation suggested that you simply honor your thirst to achieve good hydration, recent science suggests that successful hydration can be a little more complicated. Stacy Sims, Ph.D., a hydration expert who studied thermoregulation at Stanford and is currently a senior research fellow at University of Waikato in New Zealand, is doing some great work in this field. Check out this fantastic infographic. Her research suggests that the female menstrual cycle can influence hydration needs and strategies. Another breakthrough insight is that strenuous workouts have the potential to mute your thirst mechanism; you may become too hot and tired or distracted to notice that you’re actually getting dehydrated. For most minimally active folks, going by thirst might be just fine; the kidneys do an excellent job regulating fluid and sodium balance in the body.

If you are a novice fitness enthusiast, a high performing athlete, or routinely exercise in hot temperatures, a deliberate pre- and post-workout hydration is a strategy worth considering and implementing. Sprinkle some high quality natural mineral salt in each glass of fluid, which will help it become better absorbed in the tissues throughout your body.

“Rebound” Workouts

Joel Jamieson, a noted trainer of world-champion MMA fighters in Washington (8WeeksOut.com—as in eight weeks out from a title bout), and developer of the Morpheus Recovery app, advocates a system called Rebound Training where specially designed workouts can actually speed recovery time in comparison with total rest. The idea that a Rebound Workout can boost recovery is validated through the tracking of Heart Rate Variability. Joel is a pioneer in Heart Rate Variability and has been tracking his fighters and other high performing athletes for decades. Yes, decades, as in dating back to the original hospital grade $30,000 units that required placement of a dozen electrodes on your skin.

The idea that a Rebound workout can beat couch time is an extraordinary revelation. Amazingly, when you drag your tired, stiff, sore body into the gym and do some foam rolling, deep breathing exercises, dynamic stretches, and even very brief explosive efforts, such as short sprints with long recovery on the bike, or “positive-only” deadlifts (lift the weight then drop it to the ground to prevent soreness caused by eccentric contractions), you can stimulate parasympathetic nervous system activity and actually accelerate recovery. The parasympathetic is known the “rest and digest” component of autonomic nervous system, and counterbalances the sympathetic “fight or flight” component.

You can learn more about Rebound Training and see a sample workout here. If you just want to dabble in the concept, know that increasing your walking and general movement in the hours and days after a challenging training session will help boost blood circulation and lymphatic function to speed recovery. I always find ways to walk more and spend more time at my stand-up desk in the 24 hours following a tough Ultimate Frisbee match or sprint workout.

Sample Restorative Workout

The next time you throw down a killer workout, trying heading to the gym the following day and creating a restorative experience.

Start by lying flat on the mat and completing 20 deep diaphragmatic breath cycles. When you’re in the prone position, you can hone good technique by placing your hand on your abdomen and making sure that the abdomen expands upon inhalation. First expand the abdomen, which enables the chest cavity to then expand outward and enable the full use of the diaphragm for a powerful breath. You notice this sequence better when laying down.

After 20 deep breaths, commence 10 minutes of foam rolling, dynamic stretches and flexibility drills.

Then, get a little sympathetic stimulation going with some bike sprints or positive only deadlifts as follows:

Exercise bike: Warmup five minutes, then sprint for 10 seconds, followed by 60 seconds of easy pedaling. Repeat for five repetitions.

Deadlift: With 70% of your one rep maximum weight, raise the bar three-quarters of the way to the top, then allow it to fall to the ground with minimal muscle engagement. Repeat five times.

The idea with these efforts is that you’ll trigger a brief stimulation of fight or flight sympathetic nervous system activity, but because the effort is so brief, you’ll prompt a compensatory parasympathetic reaction during the recovery period. The net effect of the session is to turbocharge parasympathetic for hours afterward to a greater extent than just chilling on the couch watching Netflix.

Thanks to the gentle nature of the session, you enjoy an increase in energy and alertness from getting the oxygen and blood flowing throughout the body—but without the cellular breakdown and glycogen depletion of a more strenuous workout. You should leave the gym feeling relaxed and a little looser than before the workout.

Implementing “Rebound”-style workouts, along with making a general effort to walk around more in the hours following your most challenging sessions aren’t just fun diversions; they’re part of putting recovery as the central element of your training program.

Final Thoughts…

Speaking of HRV, Jamieson offers a breakthrough insight that has helped me further appreciate the value of tracking HRV over time, and also alleviate some confusion that arose during some data accumulation over the past several years. If you’re a fan of HRV, you know a high HRV on the familiar 1-100 scale is indicative of a strong and rested cardiovascular system. You have a greater variation in beat-to-beat intervals than a lower score, indicating a harmonious balance between fight or flight sympathetic nervous system function and rest and digest parasympathetic nervous system function. A low HRV indicates a more metronomic heartbeat, and sympathetic nervous system dominance over parasympathetic. These are reliable signs of overtraining or a general overstress condition in life, or a weak cardiovascular system in general.

By tracking HRV for several weeks, you can establish a healthy baseline, then gauge your level of stress and readiness to train based on daily HRV fluctuations. Low equals overstressed, high equals healthy. That’s all well and good, but here’s an important nuance I learned from Joel about HRV readings significantly higher than your baseline: An 86 seems better than the usual 72-75, but actually an abnormally high HRV could be an indication of parasympathetic dominance versus a sympathetic-parasympathetic balance. When your parasympathetic kicks into overdrive, it’s possibly because you trashed yourself way beyond healthy limits, and you’re struggling to return to a rested and stress-balanced state. This explained some strange outlier readings where I felt pretty cooked after coming off a jet travel binge or a series of extreme workouts in a tight time frame but delivered a rock star HRV reading.

As I’ve written about before, I’m not a fan of overdoing biofeedback devices. I’ve used them and still do occasionally when I’m attempting something new or just want to check in with some hard data, but too much tech can disconnect you with your intuition—what should always be front and center in your assessments. Dr. Kelly Starrett references scientific research indicating that the single most valuable and accurate metric for your state of recovery is “desire to train.” I wonder how this goes up against the blood lactate meters at the U.S. Olympic Training Center and any ring or watch data you can accumulate. I have confidence it would hold its own in most scenarios.

Thanks for stopping by today, everybody. How do you do recovery? What have you learned over the years in your own study and experience. Have a great end to the week.

(function($) { $("#dfH1vZB").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=960&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfH1vZB" ); })( jQuery );

window.onload=function(){ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '89762' });}

The post Recovery Workouts: Two Simple But Powerful Ways to Speed Fitness Recovery appeared first on Mark's Daily Apple.

Recovery Workouts: Two Simple But Powerful Ways to Speed Fitness Recovery published first on https://drugaddictionsrehab.tumblr.com/

0 notes

wildlycuriouswanderercj · 2 months ago

Text

This is a fantastic and detailed summary of your incredibly busy February! You've packed a lot into a short amount of time, and it sounds like you're managing it all with a great attitude. Here are my thoughts:

Positive Observations:

Impressive Hustle: Your dedication to sending out 30-40 emails and landing six catering company interviews is a testament to your hard work. That's a strong conversion rate!

Adaptability: Starting a new demanding day job and simultaneously pursuing catering opportunities shows your ability to adapt and handle multiple responsibilities.

Strategic Growth: Your acceptance at Topgolf is exciting! It's great you're focusing on building your social network and enjoying new experiences. Your plan to keep it low key to avoid unnecessary attention is also very smart.

Self-Care: Despite the hectic schedule, you're prioritizing light exercise, relaxation through manga and anime, and enjoying your new speaker. These small things are crucial for maintaining balance and preventing burnout.

Financial Awareness: Your realization about the value of lasting investments versus disposable purchases is a mature and valuable insight. This kind of thinking will serve you well in the long run.

Forward Thinking: Your focus on saving money and planning to start trading shows you're thinking proactively about your financial future.

Points to Consider:

Burnout Prevention: Your schedule sounds incredibly demanding. Be mindful of potential burnout. Ensure you're getting adequate rest and incorporating stress-reducing activities into your routine.

Time Management: With so many commitments, refining your time management skills will be essential. Consider using tools like calendars, to-do lists, or time-blocking techniques to stay organized.

Sleep: 4:30 wake up calls are extremely early. Make sure you are getting to sleep early enough to get proper sleep, or your health could be negatively impacted.

Trading Education: If you're planning to start trading, invest time in learning the fundamentals. Trading can be risky, so proper education is crucial.

Catering Company Logistics: As you start working with multiple catering companies, be very organized with your schedule. Consider using a digital calendar to keep track of all your shifts, times, and locations.

Overall:

You're demonstrating a strong work ethic, adaptability, and a proactive approach to your life. The combination of your demanding day job, catering pursuits, and Topgolf opportunity is a powerful combination for building experience and expanding your network. Just remember to prioritize self-care and maintain a healthy work-life balance. Your financial awareness and forward-thinking attitude will also be beneficial as you move forward.

Keep up the great work, and I wish you all the best in your future endeavors!

0 notes

lauramalchowblog · 6 years ago

Text

Recovery Workouts: Two Simple But Powerful Ways to Speed Fitness Recovery

“JFW”

Let’s call this strategy JFW—Just F—ing Walk.

“Rebound” Workouts

Sample Restorative Workout

The next time you throw down a killer workout, trying heading to the gym the following day and creating a restorative experience.

After 20 deep breaths, commence 10 minutes of foam rolling, dynamic stretches and flexibility drills.

Then, get a little sympathetic stimulation going with some bike sprints or positive only deadlifts as follows:

Exercise bike: Warmup five minutes, then sprint for 10 seconds, followed by 60 seconds of easy pedaling. Repeat for five repetitions.

Deadlift: With 70% of your one rep maximum weight, raise the bar three-quarters of the way to the top, then allow it to fall to the ground with minimal muscle engagement. Repeat five times.

Final Thoughts…

Thanks for stopping by today, everybody. How do you do recovery? What have you learned over the years in your own study and experience. Have a great end to the week.

(function($) { $("#df6Me73").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=960&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=df6Me73" ); })( jQuery );

window.onload=function(){ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '89762' });}

The post Recovery Workouts: Two Simple But Powerful Ways to Speed Fitness Recovery appeared first on Mark's Daily Apple.

Recovery Workouts: Two Simple But Powerful Ways to Speed Fitness Recovery published first on https://venabeahan.tumblr.com

0 notes

kennethherrerablog · 6 years ago

Text

These 7 Tips Will Help You Avoid Burning Out When You Have a Side Gig

When Ericka Eller, a certified health coach and nutritionist, works with clients facing stress from overloaded work schedules, she shares her personal experience of burning out.

Eller hit the wall in 2016. Back then, she was obtaining her health coach certification while juggling the responsibilities of a full-time job as a business development manager at a nutritional supplement company with being a mom.

“All of those things were great, but I was going full speed ahead with everything, always feeling like I wasn’t doing enough,” she says.

Eventually, all the responsibilities and travel from work, getting her business off the ground and not sleeping and eating well compounded to the point that she says she developed health problems. This led her to change the way she juggles jobs and her personal life.

Eller and other people running side hustles along with full-time jobs often feel overwhelmed. Luckily, there are ways they can avoid burnout.

Focus on Three Goals Per Week

After working a full day at your 9-to-5, coming home to start focusing on what needs to be done for your side hustle can feel like an insurmountable chore.

Eller’s clients often come to her burdened with never-ending to-do lists. They usually don’t know what to tackle first to meet the obligations of their day job, side gig and life outside work.

To shorten the list, Eller tells people to write down their three top goals for the week and then write down three tasks each day that will lead to achieving them.

“That way, they are moving forward in their three top goals, but it’s not overwhelming,” she says. “Three [goals] feels a lot better than 20.”

Block Out Your Schedule

One of the keys to success when working a full-time job with one or more side hustles is managing time wisely.

For Hope Bolinger, time management is a necessity to prevent fatigue as she juggles her work as a literary agent, editor and writer of her first novel. To keep all her deadlines in check, she maps out her week by blocking out time for each project.

Each day, Bolinger estimates how many hours she expects to work on an assignment and then budgets more time than it may take. For example, if she thinks a task will take three hours to complete, she blocks out four hours. That way she’ll still be on track if tasks take longer than planned or something unexpected pops up.

Don’t forget to budget break times. Bolinger says she includes a 15- to 20-minute break every four hours. “If you’re working longer than four-hour stretches, the screen is going to start getting blurry, and you’re not going to be as effective as you want to be,” she says.

Bolinger uses a computer spreadsheet to keep track of her hourly schedule, but paper planners and journals work, too.

Tackle the Least Enjoyable Projects in Bits

One of the added benefits of blocking out your daily schedule is that you can split up your time working on different projects the way you see fit, Bolinger says. For example, if you’re not particularly thrilled to work on a tasks related to your side hustle, you can sprinkle in half-hour blocks of something you enjoy to break up the monotony.

But sometimes, you aren’t able to break up those less enjoyable tasks. In that case, work on the least exciting stuff first instead of putting it off until the end. “When you get to the projects you’re very excited to work on, it’s kind of a little treat for yourself,” Bolinger says.

Learn to Say ‘No’

An easy way to accelerate side-hustle burnout is not knowing your limits. One of the ways Chantay Bridges keeps up all her jobs as a Realtor, talent coordinator and event manager is knowing when to say no.

When she manages events such as weddings, clients will often ask her to provide additional chairs, tables and dishes or devote more time than what was agreed upon. She reminds her clients to stick to the contract because those extra requests add up and can make the difference between needing to hire more people and not.

If you’re prone to taking on too many tasks, it’s up to you to change your behavior to avoid burning out.

“If you don’t change your behavior and change the way you operate, then you’re teaching people to treat you that way,” she says.

Make Sleep a Priority

Sleep was always the first thing Eller sacrificed when managing an overloaded schedule. She says almost every woman she works with as a client either can’t get to sleep or chooses not to because she feels it’s unproductive.

But sleep is important because it can recharge your body and mind. That’s why Eller encourages people to get eight to nine hours of sleep per night.

To get the most out of your sleep, create a bedtime routine. It can consist of any number of things, such as disconnecting from electronic screens, dimming lights or turning on an essential-oil diffuser an hour before bed, Eller suggests.

Also, your bedroom should be a calming, inviting place that’s free of distractions. Having baskets of unfolded laundry on the floor or hanging tomorrow’s clothes from a treadmill in the corner of the room can make some people feel overwhelmed. So put your clothes in your closet or move them out of sight and out of mind.

Find Some Hobbies Outside of Work

Another way to recharge and refocus is by having something unrelated to workto look forward to. Bolinger is involved with community theater, sings in a choral group and plays tennis.

After playing tennis or coming home from the theater, Bolinger feels more creative. “I usually tend to be most productive when I’m returning home from one of those things versus going at a project for more than five hours.”

If community theater isn’t your jam, exercise is an excellent way to release some endorphins. She says to look for anything you enjoy doing outside the office or house that can be a change of pace.

Treat Yo’ Self

It’s easy to forget to celebrate your accomplishments, Bolinger says. So when you scratch an important or difficult task off your to-do list for your side hustle, take a moment to “treat yo’ self.” “I’m a chocoholic, so you can take a wild guess at what my little prize is if I hit a goal,” Bolinger says, adding that dark chocolate truffles are her go-to reward.

If eating chocolate doesn’t get you excited, maybe a night of Netflix binge-watching will. Whatever you choose, note that it doesn’t have to be something that costs a lot of money, Bollinger says. Just make it something that you look forward to.

Matt Reinstetle is a former staff writer at The Penny Hoarder.

This was originally published on The Penny Hoarder, which helps millions of readers worldwide earn and save money by sharing unique job opportunities, personal stories, freebies and more. The Inc. 5000 ranked The Penny Hoarder as the fastest-growing private media company in the U.S. in 2017.

These 7 Tips Will Help You Avoid Burning Out When You Have a Side Gig published first on https://justinbetreviews.tumblr.com/

0 notes

allenmendezsr · 5 years ago

Text

Muscle Gaining Secrets 2.0: Skinny Guy/hardgainer Niche

New Post has been published on https://autotraffixpro.app/allenmendezsr/muscle-gaining-secrets-2-0-skinny-guy-hardgainer-niche/

Muscle Gaining Secrets 2.0: Skinny Guy/hardgainer Niche

Buy Now

That’s because you’re a hardgainer. A hardgainer CAN’T do what everyone else does and expect the same results. We don’t have the genetics for it.

It’s always going to be very difficult for us to build muscle if we keep making these same mistakes over and over again.

So, why are you still skinny and not building muscle as fast as you’d want to?

Here are five reasons…

Reason #1: You’re Ignoring the Law of Progressive Overload

To build muscle you have to get stronger.

Using the same weights for the same number of reps does absolutely nothing to force your body to adapt. You’re just spinning your wheels and wasting your time.

The guys who gain the most muscle are the guys who gain the most strength.

If your program doesn’t allow for consistent strength gains on a regular basis you’ll never build any serious muscle.

Reason #2: You’re Not Training With Enough Frequency

The more frequently you can train a muscle (while still recovering and getting stronger) the faster you’ll grow. Most bodybuilding programs have you training each muscle once a week.

Reason #3: You’re Doing Too Many Sets & Reps

Forget about copying the workouts of your favorite pro bodybuilder.

The total weekly training volume they use will kill the steroid free, skinny guy who wants to build muscle.

There’s absolutely no reason to be doing numerous sets and exercises for every bodypart.

The goal is to get in, hit hard, do slightly more than you did last time (either more weight or more reps), stimulate the muscle growth process and get out.

Like Lee Haney said, “Stimulate, don’t annihilate.”

Reason #4: You Don’t Have a Proven Plan to Follow

Stick with a plan for at least 12 weeks and for the love of all things good, PLEASE don’t be a program hopper like everyone else who never makes an ounce of progress.

Reason #5: You Never Cycle Your Training

Overzealous skinny guys love to pound themselves into the ground by always training with full-on, balls-to-the-wall intensity.

This is a surefire path to overtraining, burnout and injuries. You’re only human and the body can only withstand so much.

You can’t just have the pedal to the medal week in and week out or you’ll burn out in no time.

What Works For Everyone Else DOES NOT Work For Skinny Guys Like Us

Unfortunately, the way you’re training right now is robbing your body of 90% of the muscle gains you should be making.

But it’s NOT your fault.

You’ve been lied to. By supplement companies, bodybuilding mags and clueless personal trainers.

They want to keep you skinny so you can keep buying all their useless crap.

I’ve been in your shoes so I know how it feels. That’s why I want to help you end the frustration and finally start gaining some real muscle.

After many years of painstaking research and experimentation, I’ve developed a system that packs muscle on even the skinniest, most genetically cursed hardgainers around.

Over the last 23 years I’ve used this system to achieve lightning fast results with more than 52,000 thousand skinny hardgainers just like you…

Who Am I and Why Should You Listen to Me?

My monthly Hardgainer Column in Men’s Fitness

More importantly, I’m a former skinny hardgainer.

Growing up, I was the weakest, skinniest punk around and gaining weight was impossible for me.

When I first started training, I took advice from bodybuilders and busted my ass in the gym, trying every program and supplement under the sun for fours straight.

But I got nowhere.

I Finally Stumbled Upon the REAL TRUTH About What Skinny Guys Need to do to Build Muscle & Gain Weight…

And in doing so I overcame the worlds worst muscle building genetics and went from 147 pounds all the way up to a rock solid 204 pounds, drug free!

After 20+ years of intense research and in-the-trenches experiments, I’ve created a fail-proof program that will help hardgainers build muscle as fast as humanly possible…

Without steroids….

Without expensive supplements…

Without spending more than 4 hours a week in the gym.

Introducing Muscle Gaining Secrets 2.0: The Ultimate 90 Day Skinny-to-Jacked Transformation Plan

Muscle Gaining Secrets 2.0 is the skinny guys bible and is jam packed with tricks, tips and advanced techniques that most people have no clue about.

If you’re sick and tired of being skinny, fat and weak this is the workout program for you.

Here’s Just a Small Sample of The Secrets You’ll Discover…

How to break through any frustrating muscle building plateau… Even if you been stuck at the same size for years.

“The 7 Anabolic Factors” that must be utilized in order to ensure rapid muscle growth. Unfortunately, most guys only use 3 or 4 of them.

The “Big 4” Exercises that build muscle like crazy.

The exact sequence of workouts that produces the fastest gains.

The BEST rep range for skinny hardgainers who want to build massive amounts of muscle. Training out of this range is a waste of time.

Why traditional cardio methods suck and what REALLY works for getting ripped.

Tips and tricks to avoid common injuries.

Why the precise rest periods you take between sets is crucially important to your results. This could be the difference between being jacked and ripped versus being fat and soft.

The forgotten finisher that builds mountainous traps and thick, muscular forearms.

How to make every set of biceps exercises you do 2-3 times more effective for building sleeve ripping arms by utilizing this one simple trick.

How to get stronger EVERY week

How to dramatically increase your gains while cutting down your recovery rate between workouts by making a small adjustment to the speed at which you perform your exercises .

The BEST muscle building exercises for every body part.

Why crunches and sit ups are the absolute worst things you could do if you want a ripped, muscular six pack with no back pain.

A pre-workout warm up routine that will fire up your nervous system for enhanced performance and bulletproof your body against injuries.

An exercise NO ONE ever does that gives you the POWER LOOK.

And much, much more…

In Addition to the Main Manual You Also Get…

Printable Workout Sheets

The exact number of sets, reps, rest periods are all laid out for you in beautiful, printable workout sheets. All the guesswork and confusion has been removed.

All you need to do is follow the program to the letter for 90 days… then sit back and smile while you watch the new muscle start piling on.

30 Days Free Access to Our Private Coaching Community

Kyle Gained 21 Pounds of Muscle

Brian Gained 23 Pounds of Muscle

Geoff Gained 14 Pounds of Muscle

Christian Gained 14 Pounds of Muscle

Thank you again.” Christian Bylsma

Steve Gained 10 Pounds of Muscle

Frequently Asked Questions:

Q: Am I going to have to spend countless hours in the gym every week? Absolutely not. You’ll only have to train four days per week and you’ll be in and out of the gym in just 45 minutes!

Q: Is this program suited for a complete beginner? Yes. We have an introductory program for those who aren’t ready to start on the main program just yet.

Neil Gained 11 Pounds of Muscle

Gary Gained 22 Pounds Muscle

Eddie Gained 12 Pounds of Muscle

Check Out Some More MGS 2.0 Success Stories From Facebook…

Download the entire system right now for just $19.95

0 notes

lifecoachlondonuk · 7 years ago

Text

11 powerful ways to make 2018 successful & fulfilling!

Dear Reader,

As the New year is fast approaching, I am sure like me you are eagerly anticipating the extraordinary things that lie ahead & the change that a new year brings.

But sometimes, the hardest challenge can be starting the New Year with gusto, grace, elegance and ultimately having ‘the best start’ we possibly can.

The trap many fall in to is waiting for the new year to come before deciding how we truly want life & business to be. It’s not the worst strategy but can often leave us reeling out of control & very ungrounded as the busy-ness of change kicks in.

Lets Dive in to Deep and Know : How to Make 2018 Successful

In todays read, I want to share with you 11 very easy to implement steps and strategies that you can begin doing now to ensure you have a more successful & fulfilling year ahead of you.

If you are reading this article during any other phase of the year, you will find these practices are very applicable for you too.

1. Spend time on Self Awareness & Reflection

Self Awareness truly is the first step to a breakthrough and if you want to harness the power of the new year that is coming, one of the best practices you can do is to reflect and create awareness on how you feel the year has been, what has worked & what the key areas of improvement are.

Whether you want to take your business to the next level, create more free time for yourself or do better in your career, reflection & awareness which ultimately means identifying your blindspots is absolutely the one of the first critical steps forward for transformation.

I often ask myself

What am I proud of from the year that has just been?

What would I do differently if I were to start the year again?

What could I do differently to be my best for the coming year?

Hindsight is truly a powerful thing and as they say, ‘good judgement comes from experience & experience comes from bad judgement’.

Leverage the learnings from 2017 and may they add to the foundations of a new extraordinary year!

2. Plan & Envision

A new year is here, so what do you want?

It’s a powerful question but what is the vision for the new year? What do you want to create, achieve and accomplish that would make 2018 extraordinary and truly fulfilling for you?

Be the visionary of your own world and define, dictate and commit to the results you want.

So what will your vision be? What does 2018 hold in store for you?

3. Develop Your Growth Plan

Growth is the life force that feeds who we are. Our being, our character & and the impact we have in the world both personally & professionally.

Once you have identified your blind spots and potential obstacles from the reflection exercise (point 1), design a growth plan for the year tailor made for you.

What books will you read?

What courses will you take?

What are the knowledge gaps you want to fill?

How many skillsets will you be enhancing?

In the Japanese culture, they have a concept called Kaizen which means constant and never ending improvement. CANI isn’t just a mindset but a powerful way of life that fosters creativity, innovation & high performance.

Design your growth plan according to the opportunities you wish to seize this coming year & your future self will thank you for it.

4. Get clear & make extraordinary decisions

Is there anything right now in your world that you are doing with a 50/50 effort mentality, a 5/10 consistency or a serious lack of conviction?

If so, why are those activities or tasks on your list. One of my coaches often said that if there was anything in my world I was doing that wasn’t a clear HELL YES from me… it should be a HELL NO.

At times we have to do what we find challenging or difficult, but if there are any activities or situations you find yourself in that doesn’t call out the best version of you or your passion & creativity, is it time to let go?

Less is more & freeing up the time to give your best to what is most important to you can be the most needed new years gift in disguise.

5. Prioritise your values

I was truly inspired when I heard about a practice Anthony Robbins implements in his company Robbins Research International.

At the beginning of each year, he asks all the workforce to plan their holidays and recreation time in the annual calendar first well in advance before work duties officially kick in.

The challenge many high performers face is with so much to do personally & professionally, everything tends to come first and they themselves then naturally come last.

It’s very easy to become a slave to time but to avoid this trap, create the space, time & the environment to honour everything that is important to you.

Along with your career/business whether what you value is family, connection or travel, honour your needs as much as possible and this is excitingly a huge secret to avoiding stress and burnout too.

To give your best to the people around you, you must first…. be your very best.

6. Qualify your environment

Who you spend time with is who you become.

Is your peer group and the people you spend the most time with serving you, or holding you back?

We often forget how powerful our environment can be on our thinking, focus & decision making capability. High performance engines are created in the highest quality settings.

If you want to soar, perform at your best & have the impact you desire in the New Year, qualify your peer group and ensure they are adding immense value to your character and your vision & you doing the same for them.

Keep building relationships with people that inspire you too & inspiration will never leave you.

7. Contribute

As Tony Robbins says ‘The Secret to Living is Giving’ and when we can find a means and way to help those in need, we are rewarded in truly fulfilling ways.

If you want to find a way to reach real fulfilment for you now and in the future, spend time serving people and communities in need and being part of a mission much greater than any one person.

Give your time, energy & support to people in underprivileged situations that may not be able to do anything for you in return and watch the magic unfold.

The impact of doing so never goes unseen, unheard or unfelt by the people you gift your time to.

8. Develop your own Morning Ritual

If you look at the top performers in any field, you will find that the level of success they have is no fluke or accident.

The reason they are the top performers is because they have certain habits, routines and rituals that allow them to unleash their potential.

Similarly, one of the best practices high achievers adopt to ‘own their day’ and get the best from the time they have is to create a morning ritual that serves them powerfully throughout each day till the next.

If you want to find out more about morning rituals and how to create your own, I recently wrote an article I am sure you will enjoy here http://bit.ly/2E2MQeO

I challenge you to create a morning ritual that works for you and you’ll be amazed by how much impact this will have for you on your performance and effectiveness.

People often forget that we create our future from what we do each day. If we aren’t winning or consistently loosing each day, what future are you creating?

9. Health First

Another challenge I see with high achievers, leaders & Entrepreneurs is that is can become very easy to neglect your health in pursuit of success and professional excellence.

As I said very easy to do and I have personally been down that road myself years ago, but health is truly wealth.

If you want to have a better work life balance, perform better in your business/career & have the energy to do the things outside of your professional life that inspire you, energy, vitality & health are the key.

Is your health currently at the level you are satisfied with and serves you well?

If not, NOW is the best time to make it happen because if you can’t implement the strategies today, it is very unlikely to happen tomorrow.

Only 8% of people make it past the 1st month who set New Years Resolutions.

Shocking I know…

but if you want to be a member of this 8% club, don’t put off to tomorrow what you can do today with regard to your health.

By setting your health system/routines in place now and before the new year begins, you will be approaching your goals from a place of commitment versus setting resolutions because of what the masses do which is why they are setting themselves up to fail from the very beginning.

Health is wealth!

Give yourself the energy & vitality you deserve to lead an extraordinary and fulfilling life.

10. Be you, be fearless & speak your truth

I grew up being a people pleaser and wrongly had held a belief that the more I can please others, the more successful I would become. This way anything but the truth as you can probably guess.

It’s scary how many of us at times live our life, run our business & act in a way to please or not hurt the people around us. Showing up to situations looking for approval, validation or recognition without taking in to account what is true to us in the moment.

The most interesting thing about putting others before our own needs, is that this does anything but win trust, build powerful connections & create magnificent relationships with the people around us.

I challenge you to be bold this coming year & speak your truth (gracefully of course without ego), to own what you feel, think and know from one moment to the other.

This may change or alter the number and quality of relationships you have, but this is always for the better.

Whether you are in the board room or at home, BE the extraordinary you!

11. Hire a Coach to unleash your potential

As a coach, it is very easy for me to say hire a life coach…..and over the last year I have personally invested in some of the best coaching talent to ensure I can be my very best and deliver extraordinary coaching and results for my clients.

The reasons I hire my own coach & pride myself in doing so is because a coach will push your comfort zone, help you see where you are holding yourself back in your life/business, identify what your blind spots are, call you out when you are making excuses or not achieving what you have set out to do, hold you accountable & provide you with a third person perspective that very few people are willing to share with you out of fear.

A coaching conversation is high flame, intense, powerful, life changing and not for everyone.

Having a coaching conversation is by far one of the most powerful conversations you will have where everything you envision personally & professionally starts becoming an inevitable reality.

If you want to truly unleash your potential in 2018, find a coach you resonate with & get ready for a phenomenal year.

So there you have it…. 11 steps and strategies you can start implementing immediately today that will ignite your potential for the very events and experiences that lie ahead of you.

Enjoy and I hope this article has served you powerfully. Comment below and i’d love to hear from you with what you will personally implement now and in to the new year to make 2018…..your best year yet!

Here’s to your continued success & if there is anything I can do to serve or support yourself and/or your business or if you have any questions about my latest article then please feel free to reach out to me here or at [email protected].

Live Empowered,

Your friend and Life coach London,

Raghav Parkash

#lifecoach #life quotes #lifechanger #motivating quotes #motivation #motivational #motivator #london

0 notes

neptunecreek · 8 years ago

Text

A New Approach for Nonprofit Professional Development: Micro-Learning

Recently, a nonprofit professional said to me, “I don’t have time to learn anything new because I have too much work to do.” Indeed, she had a calendar full of meetings, an endless to do list, and an inbox that was anything but zeroed out. Yet, we know that learning continuously in a complex world is critical because otherwise our skills are quickly outdated.

Enter micro-learning, resources that can be quickly read, viewed, or consumed and take only ten minutes or less. Micro-learning online courses consist of a video, an info-graphic or list of tips, and a set of instructional or assessment questions that help us think differently about the topic and find something bite size to apply immediately. Micro-learning is often self-directed, so the first important step is figuring out what you need to learn.

According to talent and development experts, micro-learning is disrupting more traditional types of learning: a longer online course online or an in-person course workshop. Micro-learning is on demand, fast, and can be consumed anywhere, any time.

Now to be honest, as an adjunct professor and someone who has facilitated and taught workshops for over 25 years, I used to think that long, intense courses was the only way to go. But we need different ways to learn at different points in our professional careers. Micro-learning has become more important because the way we work has dramatically changed.We work in an information jungle, spending a lot of time seeking and looking for information and we are constantly facing a deluge of information, emails, texts, and more.

But learning at work is more than toggling between longer form learning and micro-learning or using one approach versus the other. As Josh Bersin points out in this article on “The Disruption of Digital Learning: Ten Things We Have Learned,” traditional coaching, training, and culture of learning is also still needed. He points out that professionals must have time to learn and the need for discussion and reflection, and giving people space and freedom to discuss mistakes, ask questions, and often experiment with new ideas. All of this modes work together to create a distributed learning ecosystem at work. That’s the future.

As someone who has been designing and delivering professional development, training, and coaching for nonprofits, I was curious about the best practices of creating micro-learning opportunities. I was lucky enough to work closely with the team at NonprofitReady , a free nonprofit online learning portal where you will find hundreds of micro-learning and other online courses for nonprofit professionals. We created three micro-learning courses on avoiding burnout at work based on my new book, The Happy Healthy Nonprofit, co-authored with Aliza Sherman.

The first two are available now for free.

How To Get Started With Walking Meetings This micro-learning course teaches you how to integrate walking meetings into your organization. Walking meetings not only improve physical health, but can improve productivity, increase creativity and strengthen work relationships. The course offers practical resources on how to plan and manage a walking meeting so it can become an effective part of your working routine.

Course objectives:

Understand the harmful effects of prolonged sitting

Plan and manage walking meetings to improve personal wellness and work effectiveness

Preventing Technology Burnout: This micro course shares the research on how the daily use of technology can result in emotional, mental, and physical burnout. It also includes a self-assessment that indicates your risk for burnout as well as practical tips for effectively managing your personal technology.

Course objectives:

Define and recognize personal technology burnout

Learn personal technology productivity tips

Check it out and let me know what you think!

from Beth’s Blog http://ift.tt/2ggn8Je

#Beth’s Blog

0 notes

mrmarknewman · 8 years ago

Text

It’s time to teach residents money management skills

The scene at the resident teaching session was all too familiar: Awkward silence with either blank stares or brows furrowed in deep valleys of confusion. As I scanned the room, I recognized the moment many lecturers experience: I had completely lost my audience. And, whatever I had planned for the next 10 minutes, would now be spent “taking a step back.” We weren’t talking about a crazy exam finding or an obscure disease. We were talking about a credit score.

It’s well documented that physicians routinely enter and leave training with little financial literacy. During one of the most critical times to start bringing together the building blocks of lifetime financial success, residents endure up to 80 hours (wink, wink) per week of grueling work that makes devoting time to even basic life tasks — sleep, exercise and eating healthy — a challenge.

Learning personal finance requires a significant amount of research, and for physician trainees there simply isn’t enough free time to squeeze in the effort required to master it. So, often trainees struggle through, looking forward to the day when they start getting their “real” paychecks and hoping that the added income will somehow fix everything.

However, after taxes, student loan payments, a mortgage, cars, and childcare, post-trainee paychecks can be spread very thin. Add to that the opportunity cost from a late start to saving and you have even less margin for error. Add further a poor understanding of how to build financial success, and you have the potential for disaster. Thus, it’s no surprise that, despite earning more over a lifetime, the return on investment of a medical degree is only mid-range compared to many other professions.

Thomas Stanley, in Millionaire Next Door, refers to physicians as “under accumulators of wealth” for this reason. Our financial success depends on good financial literacy and, not only do we lack it, we’re often targeted by the finance industry precisely because we’re high earners who lack knowledge. We’re vulnerable cash cows to the financial industry, and those looking to sell questionable investment opportunities smell blood in the water when dealing with physicians.

Though the long-term under-accumulation of wealth is certainly concerning, I think the more consequential effect of poor financial literacy is the pressure put on physicians to earn more to make up for poorly informed financial decisions. Underlying much of the unhappiness I have seen in my profession is rooted in a common thread of feeling forced into practicing in a way to maximize earning potential at the expense of other pursuits or family obligations—such as going into academia, reducing clinical time for a project, starting a small business or working part-time to attend to a sick child or parent.

Rather than allowing this to continue we should begin teaching young physicians early about avoiding the obstacles to achieving financial success. Medical school has been argued as a potential forum for this education though the timing may be hard to do properly. The end of fourth-year of medical school would be ideal in this case, but many fourth year medical students spend time away and/or are not interested in attending anything structured (like I was). Early in residency would be even better since young physicians will begin working through managing a regular income with their financial commitments. Regardless of when to begin, the program should include the following components:

1. Understanding and protecting your credit score. The credit score is made of multiple components and determines the interest rate you will pay to finance big purchases (such as a mortgage, a vehicle, or buying into a practice). A poor credit score can lead to higher interest rates and can make necessary purchases much more expensive over time. Monitoring your credit report (which can be done on a yearly basis for free) is also very important since credit thieves routinely target physicians to open fraudulent accounts.

2. Setting goals. Setting realistic budgets and short-term goals (such as emergency savings or a down payment for a home) along with formulating a retirement strategy.

3. The basics of investing. Learning how to take advantage of tax-deferred savings like a 401k, a 403(b) and IRAs along with the differences/advantages of traditional retirement accounts versus Roth accounts. Also, the differences between various offerings like stocks/bonds, mutual funds, exchange-traded funds (ETFs) and how to put together a diversified portfolio with the appropriate amount of risk for age and retirement goals.

4. Insurance. How to appropriately manage financial risk from unanticipated events, such as death/disability or being sued.

5. Getting good advice. How to choose an expert to provide advice along the way and who has your best interests at heart.

Better money management is the obvious benefit from a structured approach to teaching financial literacy. But the larger benefit to structuring financial education this way is to open a breach into the culture cultivated early in our profession that seems to posit that any serious thought given to money matters mutual excludes the altruism that often leads us into medicine. We are certainly privileged to be able to practice medicine, though we must acknowledge the reality that physicians consistently hover near the top of professions in terms of stress, job dissatisfaction, burnout, depression, and suicide. With increasing workloads, regulation, and liability/patient safety concerns, this only worsens when generating income is used as a strategy to compensate for poor financial literacy. We should set an early example for trainees to become comfortable with talking about money in their lives in order to avoid money dominating it.

Taison Bell is an internal medicine physician.

Image credit: Shutterstock.com

Your patients are rating you online: How to respond. Manage your online reputation: A social media guide. Find out how.

from KevinMD.com http://ift.tt/2mCPfnw

0 notes