Author: Adrian Aguilera

4 ways to stay marketable and grow your career

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Business 2Growing your professional career should go beyond running the cycle of your “9 to 5” job and/or applying to 10 online applications daily. Employers review hundreds if not thousands of applications every day. If you are truly looking to stand out and become great at what you’re at, additional effort needs to be made on becoming better at your craft, as well getting out of your comfort zone and marketing yourself more often. Below are four ways you can consistently stay marketable so you get placed at the forefront of potential employers.

Update your resume regularly

The resume is your key selling point to prove to your interviewers that you are qualified for the position. Do not begin your resume with an objective. Your objective is to receive an offer for the position. Instead, organize your resume so you begin with your skills, followed by your experience and ending with your education. Your skills can be summed up into bullet points, such as being “skilled in blog writing” or being “experienced in Google Analytics”–  just to name a couple examples. Your experience should list what you did in your previous and current positions. Try to show as much quantifiable value as possible, as this will give you an edge over other job candidates. For example, if you were going for a marketing coordinator position, don’t just say that you wrote blog articles and social media posts for a non-profit company. Show more value by stating that you wrote blog articles and social media posts, which improved a non-profit company’s online donations by X percent and volunteer sign-ups by X percent (X being the numerical value). Obviously this won’t work for every task, but the more you can quantify, the greater your professional worth. Make sure to update your resume at least once every couple months and keep it to brief (ideally one page), so you have it pristine at all times.

Build a web portfolio

While the resume describes your qualifications, your portfolio is proof that you can fulfill the tasks of the position your seeking. Gather your “greatest hits” of work into a folder and update this on a monthly basis. This will ensure that you have portfolio examples ready at all times should a hiring manager or recruiter ask for them. From there, turn this into an online portfolio so you have an easy-to-access representation of your work. Web portfolio sites such as Coroflot, Behance or Dribbble are completely free or have free trials to join. Plus, many of the portfolio sites also contain a professional community that posts new job positions, giving you another source for your career hunt.

Join a professional network

The old saying is still true. It’s not just what you know, but who you know. While you are ready to prove your worth with an updated resume and online portfolio, you won’t have much luck by only applying to positions online. Most industries have professional associations you can join that are relevant to your industry such as the American Marketing Association, Public Relations Society of America or the Association of Information Technology Professionals – just to name a few. While it does often cost money to become a member, it is worth participating in the exclusive networking events, mixers and webinars. After you join an association, create a professional business card to exchange with other professionals during the events. Make sure to connect with as many professionals as possible and once the event is over, send an email thanking them for connecting with you. Also, follow up regularly to stay connected. This will ultimately help move your resume to the top of the pile.

Start a side hustle

Your work toward growing in your profession shouldn’t stop after you’ve left your day job. Starting a side gig is not only a great way to earn extra income, but ensures you continue to grow at your craft – especially if you’re dealing with corporate politics. Use your professional network that you’re building and put yourself out there on how you can help grow their business. If nothing is readily available, offer to help a family or friend’s business for free or take on a passion project that is relevant to your profession. This will add an additional layer of value should you score a big interview, as well as ensure your creativity doesn’t die from the corporate red tape.

Use these tips to get out of your creative and/or job-seeking rut and into a professional who is on their game. This lifestyle of professional growth will not only help you continue to advance in your craft, but will help give you the drive, fulfillment and belief that the future is truly in your hands – if you’re willing to work harder and smarter towards it.

5 tips to ease back into your gym workout safely

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weightsGyms are opening back up and the excitement to finally use the equipment is sure to lead to a repeat of the yearly New Year’s resolutioner rush. But, no crowd will deter your determination to reach your fitness goals right? While your mind may be ready to load up heavy weight on the barbell or take on the stairmaster gauntlet for an hour straight, your body may not share that same enthusiasm. Long periods away from the gym or even your semi-consistent home quarantine exercises may not translate to the same endurance, strength and stamina you once had during your pre-COVID gym days.

Whether you’re starting your gym routine back up again or beginning your fitness journey, use these five tips to ensure you reach your goals efficiently and injury-free.

Tip #1 Start slow

For some of us, it’s been months since we’ve worked out, for others we’ve had to rely on limited equipment to maintain our exercise routine. Once you sign back into the gym and ready yourself for your workouts, don’t go straight into your (claimed) 365-pound bench press or hyper-intense training regiment. The last thing you need is an injury that will lead to even more limited movement or time off completely. Slowly ease back into using the gym equipment with about 60 percent of your old lifting and endurance capabilities and add more as you progress.

Tip #2 Begin meal prepping 

Let’s face it, most of us have consumed a few cheat meals too many during this lock down. To ensure you reach your old fitness levels and beyond, start a planned calendar of meals and stick to it by meal prepping accordingly. This includes lean meats like extra lean ground beef, chicken breast, plenty of fresh fruits and veggies, and lots of water. By planning out your diet and following it consistently, you’ll get back to your fit self in no time.

Tip #3 Plan your post workout recovery

Immediately after your workout, your body will need to replenish with proper muscle recovery. Plan to consume complex carbohydrate and protein sources like whole-wheat toast with peanut butter and bananas or a fruit protein smoothie. This will ensure proper recovery and also tastes great. Also include branched-chain amino acids – leucine, isoleucine, and valine in particular. These amino acids (which are often included in protein powders) go directly into your bloodstream and muscles to help boost repair. Finally (this is a hard one), start cleaning yourself up by taking cold showers. Cold showers will help reduce muscle soreness and inflammation due to its regenerative properties.

Tip #4 Get good rest

Give your body the proper rest it needs so you’re ready for the gym. Stop your late night binges of your favorite Netflix show and go to bed at a reasonable time and not 11:30 p.m. Also, make sure to sleep for at least eight hours so your muscles repair and grow stronger to help you get back to your heavy and tough lifting sessions.

Tip #5 Pair up with an accountability partner

There will be days that you just don’t want to go to the gym. Even the most dedicated of fit freaks, have these moments, so pair up with a close friend or family member to keep each other in check. A good way to establish accountability is by developing and sharing one another’s fitness goals such as muscle gain and/or weight loss. This serves as a good motivating reminder should one of you become discouraged or lazy over time. Also, plan out days and times that work for both of you to maintain consistent workouts.

Your journey back to your pre-COVID routine requires smart fitness planning and training, as well as dedication, intensity and proper nutrition. By setting up a game plan using these five tips, you’ll be ready to take on the weights once those gym doors swing open.

 

Lock down your leg workout with 5 key exercises

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Leg dayLeg day. Two words that trigger feelings of dread and aspirations for greater fitness results. Working out legs “hurts so good” due to the your lower half  housing some of the largest muscles in your body, with the gluteus maximus (your butt) being the biggest muscle of them all. These larger leg muscles require more energy compared to, say, chest or arms, creating a struggle to stay standing –especially the morning after…and the morning after that. The benefits of working out legs include an overall increase to your metabolism, which will help you burn more fat and build more muscle. For guys, you will also avoid the dreaded chicken legs and (word of advice), ladies like the look of strong legs and backsides. Strengthening your lower body is also one of the most functional areas to train for every day tasks, including getting up from bed to picking up your Amazon Prime boxes. Whether you are a beginner to the fitness world or a 20 year lifting veteran, these five key leg exercises will help ramp up your muscle building and fat loss results.

The Squat

The squat is the gold standard of working out your legs. When performed correctly, squats work out your quads, hamstrings, glutes, calves and abs. In fact, the squat is one of the best workout for your abs.

Here’s how to perform a standard body weight squat:

  1. Stand slightly past shoulder width apart with your feet pointed slightly outward.
  2. Keep your abs tight and chest up as you squat down – for stabilization – and take a deep breath.
  3. Squat down to slightly below a 90-degree angle, keeping the bend of your knees outward (make sure they don’t cave in to avoid injuring your knees).
  4. As you squat up, drive off your heels keeping your chest up and abs tight, and exhale – make sure to keep your head looking straight and avoid looking up to avoid squeezing the spinal discs in your neck.
  5. Perform 10-15 reps as a beginner and add weight (either through a barbell or dumbbells) as you get stronger.

The deadlift 

The deadlift is an optimum exercise that targets your hamstrings, calves, glutes, and back. This includes strengthening your lower back, which will help improve your other lifts, as well as your overall back health.

Here’s how to perform a conventional dumbbell deadlift:

  1. Stand at hip-width with both dumbbells at your side.
  2. As you bend downward, inhale, keep your abs tight and chest up (sticking your butt out). This ensures your back is straight.
  3. As you lower the dumbbells, rotate so your palms are facing inward toward your legs. Lower all the way down to your shins, keeping your head in line with the rest of your body. Avoid arching your neck.
  4. Slowly bring the dumbbells up, exhaling and maintaining form from step 2, so they end up back at your sides. For extra glute activation, squeeze your glutes when you are at the top movement.
  5. Perform 10-15 reps with light to moderate weight and slowly progress with higher weight as you get stronger.

The lunge (forward and backward) 

If legs are the dread of every fitness enthusiast, then lunges take the trophy for the toughest leg exercise. You’ll be primarily targeting your hips, quads, glutes and abs with forward lunges targeting more of your quads and backward lunges primarily focusing on your hamstrings.

Here’s how to perform a standard body weight forward lunge:

  1. Stand hip width apart with either your arms at your sides or crossed at your chest.
  2. Take a step forward tightening your abs and pinching your shoulders blade to keep your back straight.
  3. Lower your body until your thigh (from the activated leg) is parallel to the ground and your knee is just short from hitting the ground. Drive your leg up from your heel.
  4. Repeat this with your other leg (alternating with each rep). Make sure your knees are always pointed forward and not caving in or out.
  5. Perform 10-15 reps and add weight by holding dumbbells as you grow stronger.

Here’s how to perform a standard body weight backward lunge:

  1. Repeat the first step of your forward lunge.
  2. Take a step backward tightening your abs and pinching your shoulders blades to keep your back straight.
  3. Lower your body until your thigh (from your activated leg) is parallel to the ground and your knee is just short from hitting the ground. This time, drive up from the front of your foot activating your hamstrings.
  4. Repeat this with your other leg (alternating with each rep). To prevent injury, make sure your knees are always pointed forward and not caving in or out.
  5. Perform 10-15 reps and add weight by holding dumbbells as you grow stronger.

The calve raise

This exercise is one of the simplest to do, but still requires proper form to ensure the greatest muscle activation. Throw this exercise into the very end of your leg workout and force those chicken legs to grow.

Here’s how to perform a standard body weight calve raise:

  1. Stand up straight with your arms at your side, squeezing your shoulder blades.
  2. Slowly stand on your tippy toes at the highest position and hold this point for 5 seconds.
  3. Slowly come back down for continuous calve muscle activation and repeat this process.
  4. For even more muscle activation, do this exercise with you toes on a curve so your heel drops even lower. For safety purposes, have an object close by that you can grab onto since this variation requires greater balance.
  5. Perform 10-15 reps and add weight by holding dumbbells as you increase in strength.

As you become experienced, you can explore more exercise variations such as sumo squat and lateral lunges for even greater gains. With these five key exercises and a spark of motivation, you too can stop skipping leg day and push yourself to build your dream physique.

Feel Sluggish During Your Workouts? Try These Easy Tips To Stay Energized

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pexels-photo-131191You know the feeling. One minute you are amped, motivated and walking into the gym like Superman and then suddenly, right at the start of your workout, you are huffing, puffing and wondering what the hell is causing you to move and feel like Eeyore. While we would all like to believe that consistent, hard workouts alone will yield infinite energy for future sessions, sometimes this sluggish feeling creeps up without notice, killing your mood and your gains. But do not fear. This depressing state doesn’t need to be a reality. Proper pre-workout preparation as well as some easy lifestyle adjustments is all you need to keep your superhuman fitness powers alive and energy reserves in place.

Tip #1 – Minimize beer or wine nights and stay hydrated

I’m not hating on nightcaps – I am a big believer on its necessity – but too many within a week can affect the quality of your workouts, leaving you dehydrated and sluggish. Rather than regularly giving into wine nights or beer fests to “take the edge off”, try a more long-term, anti-stress approach by drinking plenty of water. Benefits of water include an improved mood, a natural flushing of toxins and relieved fatigue. Most of us have heard of the “8 by 8” rule (eight glasses of water per day), but the Mayo Clinic and Institute of Medicine actually recommend 9-13 cups daily (depending on your level of activity, temperature and diet). A good way to break this up is to drink two glasses with breakfast, one with a 10am fluid-rich snack (like fruit), two with lunch, two with dinner and two before you hit the bed (also with a fluid-rich snack). This may seem like a lot at first, but this schedule is an effective way to spread out your fluid intake and develop a habitual routine.

Tip #2 – Eat slow-digesting carbs prior to workout sessions

Without getting to “sciency,” the body extracts energy from three primary sources made up of carbohydrates, fat and muscle respectively. Eating slow-digesting carbs (paired with protein) 1-2 hours prior to workouts, ensure that the body has a spread of energy throughout your sessions. For an early-morning workout, toast with peanut butter or oatmeal with a protein shake are a couple good options and for night owls, a fruit smoothie with Greek yogurt works wonders.

Tip #3 – Engage in activities that lower stress

While it is common and even normal to feel stressed out from time-to-time, allowing the little violin to play too long affects your health and energy. While there are multiple ways to reduce stress, an easy way to neutralize the issue is to take 10-15 minutes to meditate, breath and write 4-5 specific, productive/helpful activities you did throughout the week as proof that you’re a rock star. I also make it a requirement to watch comedy shows or humorous YouTube videos whenever the ugly feeling wants to creep in and drain my energy.

Tip #4 – Incorporate caffeine as pre-workout fuel

Believe it or not, caffeine is one of the best pre-workout sources you can use to boost energy prior to your fitness session. Obviously, proper measurement/amount is necessary to avoid addiction, withdrawals and the dreaded jitters. About one cup of coffee is all you need for a good effect and for all you natural foodies, a cup of hot black tea also provides a light boost to your metabolism and energy, ensuring you remain in beast mode.

Like a machine, the body requires careful attention and fuel to ensure that it performs at its best during workout sessions. A lifestyle of proper hydration, anti-stress activities and effective pre-workout foods/drinks help to minimize the issue of sluggish fitness sessions. What are some additional tricks you use to improve a lack of energy during your workouts?

4 Ways To Build Professional Relationships With Journalists For Better Media Relations Results

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suit-869380_640Raising awareness on a key product, initiative or service via media relations is vital for boosting you company brand or business. But where do you begin when developing a solid media relations strategy and how can you maintain a steady stream of quality press coverage? It begins with developing professional relationships with journalists, understanding their work, showing sensitivity to their deadlines and even discovering their personality type. The old adage that exists in the business world today is true when pitching journalists: Often times, it’s not what you know, but who you know and how well you know them that leads to success. So before rolling your sleeves back and getting into the nitty gritty of a media campaign strategy, button-up and become a go-to source by developing professional relationships with journalists.

  1. Research their beat and consistently read their work

If you want a journalist to view you, your agency or organization as a source, it is vital to understand their beat, as well as their writing topic interests. Start off by creating a list of publications you wish to be featured in, narrowing down the desired sections (EX: leadership, technology, design) and regularly reading each section everyday for a couple weeks. Do this for each publication and limit yourself to 2-3 publications per month – so you do not overwhelm yourself. Over time, you will begin to learn who is who and what they write about.

  1. Connect on Twitter

Once you begin to understand who your target journalists are and their beat, the next step is engagement. This is where the “relations” part of media relations comes into play and Twitter is an excellent source to begin forming relationships with journalists. Twitter also allows you to stay up-to-date on potential beat or publication changes and dive deeper into understanding their personal interests. A sincere “like,” reply, or share from a journalist’s post can potentially create a lasting impact over time and form conversations. This, in turn, may lead to an organic way of suggesting story ideas or presenting a pitch.

  1. Understand their preferred method of contact

Make it a priority to ask a journalist their preferred method of contact. I cannot stress this enough. I have seen far too many marketers and public relations professionals skip this simple step and assume that all journalists are open to phone pitches or email correspondence during all hours of the day. Journalists have duties, deadlines, as well as lives and they are not here to solely cater to us. Make it a point to ask what their deadline days are, what type of style they typically like to see in a pitch as well as their preferred platform of regular communication. This ensures that both you and the journalist are on the same page, giving you a stronger likelihood of being featured in an article.

  1. Don’t inundate them with never-ending pitches and follow-ups

As many of us learned at a young age no means no. The same holds true when developing professional relationships with journalists. This truth can mean the difference between becoming a source or becoming a pest and, trust me, you do not want to be viewed as the latter. A good rule of thumb is to wait a couple days before following-up and then attempt a final follow-up correspondence a couple days thereafter. If no reply is given or a clear “pass” is stated, don’t beat a dead horse. Move on.

Developing a strong media relations campaign begins with a foundation of professional relationships with journalists. Remember that it’s a two-way street when working together. By putting these truths into practice, you can rest assured that you will, with time and effort, become classified as a source, improving your chances of press coverage and boosting your brand and business. What are your thoughts on building professional relationships with journalists?

6 Unspoken Gym Etiquette Rules You Should Follow To Avoid Being “That Guy”

Adrian Aguilera4 Comments

incredible-hulk-1527199_640.jpgAs the new week begins, you decide to start the day off making good decisions by going to the gym. With a workout song list in place and completed warm-up, you begin your gym session when suddenly you start seeing some odd behavior. You notice the local meathead pushing 315 pounds on the incline bench press while only moving within two inches of motion and another member doing a set of curls in the squat rack. Frustrated? Intimidated? Do not fear. You are not alone. Whether you are a victim of these atrocities or obliviously guilty, there are a few unwritten gym etiquette rules fitness enthusiasts of all shapes and sizes can follow to maximize overall fitness goals while avoiding a negative gym reputation.

  1. Avoid slamming weights after each set

We get it. You decided to take double helpings of pre-workout and are amped about your gym session. It is slightly understandable if you are lifting dumbbells the size of Thor’s hammer with perfect form, but your ground pound from 20 lb. dumbbells look more childish rather than masculine. After your set, try placing dumbbells or equipment back on the floor (or starting point) slowly while squeezing the working muscle group. This provides what I call a “final negative,” which helps spur muscle growth while showing good gym etiquette.

  1. Share mirror space

For many, the mirror is used to ensure proper form and/or fuel motivation during workouts, but don’t steal the spotlight. A slight step to the right while someone is lifting behind you helps everyone use the mirror for a solid workout while showing etiquette to your fellow lifters.

  1. Focus on breathing rather than grunting or howling

While battle cries in movies like “300” or “Braveheart” are powerful and motivating scenes, similar man calls aren’t quite as epic at the gym. Rather than shouting or grunting, try focusing on breathing. Breathing out during the “lift” portion of an exercise and in during the “negative,” not only improves safety, but also prevents you from sounding like you’re about to soil yourself after each rep.

  1. Use exercise machines by its intended purpose

Whether you have worked out for 15 years or are just starting out, nothing is more frustrating than waiting for a sought after machine to see, for example, someone using the only decline bench press bar to deadlift. This can be avoided by using free weights or alternative exercises to work specific muscle groups. This helps to break lifting “plateaus” while ensuring everyone has their moment on popular equipment.

  1. Wipe off machines after use

If you are sweating during your workout, that’s great news…. just try not to leave a nasty puddle on the machine cushions. Most gyms have multiple spray bottles and paper towels that are only a few steps away. Wiping off excess sweat on machines is good for hygiene and shows you are a beastly gentleman or classy fit chick.

  1. Save long text sessions and phone conversations for after the gym

You will reach your fitness goals faster by focusing on your lifts rather than your texts. Long text sessions or phone conversations not only hurt your gym reputation, but also hurt your gains. Turning your phone off (or using it solely for music) during the time of your workout helps to ensure the mind, muscle connection needed to spur maximum muscle growth and/or weight loss.

So there you have it. By following these six unspoken gym etiquette rules, you can boost both your gym reputation and gains. What are some other unspoken rules you think fitness enthusiasts should follow?

7 Good Habits To Develop A Healthy Lifestyle

Adrian Aguilera2 Comments

breakfast-1232620_640You just got back from a fast-food lunch…again. You say that you want to get in better shape and begin your amazing journey into having Ryan Reynold’s washboard abs or Megan Fox’s tone…but you put it off…again. Let’s get real, this is not going to happen overnight and it usually takes months of committment and discipline to reach and maintain a lean and muscular physique. The good news is that there are some easy habits that can help you develop a lifetime of health and wellness.

  1. Begin with small goals

Instead of going for one big weight loss goal, break it down to smaller ones – I go with bi-weekly. Log your progress to stay on track.

  1. Pack up lunch

Not only will you save money, but you will also have a better chance of turning down the temptation of fresh grease at the golden arches. Prepare each lunch the night before with lean meats such as poultry, fish and whole wheat breads and pastas. Also, drink lots of water and stay away from sugary drinks like soda. Oh, and don’t forget to include at least 2 cups of fruit and 2.5 cups of veggies.

  1. Sweat it out for 30 minutes

At least 30 minutes of a moderately intense workout five days each week can yield noticeable results over time. Health benefits also include lower stress levels, a sharper brain, a healthier heart and lower cancer risk. If the gym is not your scene, a simple bench and a few sets of dumbbells can target all key muscle groups.

  1. Pick a good time to workout and stay consistent

Choose a specific time to workout at least 4-5 times a week and stick with it. You will be more likely to develop a good, consistent habit.

  1. Get a motivated workout buddy

Having a workout buddy can help keep both of you in check and can also make the workout more enjoyable. Take pictures of yourselves before you begin and log your progress.

  1. Reward yourself

Reward yourself for staying consistent by giving yourself a cheat day every week. Just make sure you don’t cheat too much!

  1. Sleep at least 7-8 hours every night

Last, but not least, it is time to reap the rewards from all of your efforts. Sleep is the time that muscles grow and repair, so by staying up too late and not getting adequate rest, you are preventing your body from cutting fat and building muscle.

Consistency is the key to long-term health and wellness.  What are some ways you will maintain your fitness goals for the rest of the summer?