Rabu, 26 April 2017

Investing FAQs: How to Get Higher Returns, Retire Early, Do Rollovers, and Manage Multiple Accounts

 How to Get Higher Returns, Retire Early, Do Rollovers, and Manage Multiple AccountsInvesting for the future is one of the most powerful ways to create security, feel in control of your money, and reduce financial stress. But it can be difficult to get started when you don’t feel confident or need more clarity.

In this post, I’ll answer 7 questions from the Money Girl community about a variety of investing and retirement topics to help you create more financial success. You’ll learn how to get higher investment returns, retire early, prioritize accounts, do rollovers, know when you should invest, and manage multiple retirement accounts.

Free Resource: Retirement Account Comparison Chart (PDF download)  - get this handy, one-page resource to understand the different types of retirement accounts.

7 Questions & Answers About Investing

Investing Question #1: Carl says, “I recently heard about a way to retire early that doesn’t come with a retirement account penalty. Can you explain how to qualify for that?”

Answer:

If you’re a regular Money Girl reader or podcast listener, you know that I strongly recommend using retirement accounts, such as IRAs and workplace plans to save for retirement. They come with terrific tax benefits and legal protections that don’t come with regular investing accounts.

However, retirement accounts also have a major downside: you generally can’t take money out of one before age 59½ without paying a 10% penalty. The idea is that these accounts are meant to provide security in retirement and not to be tapped early or on a whim.

There are some qualified exceptions when you can take early distributions from an IRA that are penalty-free, such as paying for education, medical bills, or your first home. Roth IRAs give you the most flexibility, and I covered the rules for making withdrawals of both contributions and earnings in last week’s post and audio podcast, 4 Penalty-Free Ways to Use a Roth IRA Before Retirement.

See also: 10 IRA Facts Everyone Should Know

In addition to common exemptions, there’s an advanced and little-known rule you can use to avoid the early withdrawal penalty for any type of retirement account. It goes by a few different names that come from its numbered section of the IRS tax code:

  • 72(t) distribution 
  • 72(t) payment plan 
  • Substantially equal periodic payments 
  • SEPP plan

The 72(t) regulation allows you to set up a plan to take equal monthly or annual distributions from your retirement account, such as a traditional IRA or a Roth IRA. You can also set up a 72(t) from a workplace plan, such as a 401(k) or 403(b), if you no longer work for your employer.

On the surface, this sounds like an easy way to begin tapping a retirement account any time you want. Problem is, creating a 72(t) plan comes with restrictions and some risky consequences if you don’t use it the right way. 

The 72(t) regulation allows you to set up a plan to take equal monthly or annual distributions from your retirement account, such as a traditional IRA or a Roth IRA. 

The amount you can withdraw using a 72(t) plan is calculated using one of 3 accounting methods approved by the IRS. I won’t bore you with the details of figuring substantially equal periodic payments, but some of the factors that go into the calculations include your account balance, age, and life expectancy.

All payments you receive from a 72(t) plan that weren’t previously taxed, such as for a traditional IRA or traditional 401(k), will be subject to income tax, just like when you take distributions from those accounts in retirement.

It’s important to understand that once you begin taking 72(t) distributions, you can’t stop taking them for a certain amount of time. Once the plan is put in place you must take the periodic payments for a minimum of 5 years or until you turn 59½, whichever is longer.

After you complete a series of 5-year distributions and reach the age of 59½, you can take retirement distributions any way you like. However, for most traditional accounts, once you reach age 70½, you generally must take annual required minimum distributions, no matter if you used a 72(t) plan or not.

See also: 10 Costly Retirement Account Mistakes (Part 1)

Another issue with initiating a 72(t) payment plan is that you can’t make any new contributions to your retirement account or add any assets or rollovers while taking payments. It’s as if your accounts is frozen while a distribution plan is in place.

So, let’s get back to Carl’s question about who qualifies to use a 72(t). It’s available to anyone who owns a retirement account. But I’ll go a little deeper to explain who should use one.

Setting up an early distribution plan can be a huge benefit if you have plenty of money in your retirement account and are ready to retire before the official age of 59½. It’s a great way to start spending your retirement funds on anything you like—such as travel, medical expenses, paying down debt, or gifts to family—without having to pay expensive early withdrawal penalties.

Another situation when a 72(t) distribution makes sense is when you really need to supplement your income. Let’s say you get downsized from your job at age 50 and decide to transition into a less lucrative career or to work part-time. If you need additional income, you could set up a 72(t) plan and take substantially equal periodic payments until you reach age 59½.

But as I mentioned, hopping on the 72(t) payment train means the ride must last for 5 years or until you turn 59½, whichever is longer. So, after receiving payments for 9½ years, from age 50 to 59½, you could stop taking payments. Or you could keep the distributions coming in the same amount or even change it to any amount you like.

When executed properly, taking 72(t) payments can be a smart way to tap your retirement funds early. However, figuring out the allowable payment schedule can be very complex—you can’t just name your own amount.

When executed properly, taking 72(t) payments can be a smart way to tap your retirement funds early. However, figuring out the allowable payment schedule can be very complex—you can’t just name your own amount.

Taking too little, too much, or missing a distribution deadline can result in expensive consequences. In addition to owing income tax, messing up your 72(t) payments means that all your distributions will be subject to the 10% early withdrawal penalty—plus, interest on unpaid tax and penalties calculated from the original date you made an error. Ouch!

Therefore, always get help from a tax professional who has experience setting up a 72(t). Carl should weigh all his options carefully and never enter a 72(t) plan lightly. Ask yourself if you really need the money or have other sources to tap.

Make sure you can afford to trade your nest egg for an immediate cash flow. Taking payments now means that you drain the resources available to you later in retirement.

See also: 5 Retirement Account Options When You're Self-Employed


 

Investing Question #2: Sara V., a member of Laura’s Dominate Your Dollars Facebook group, says, “My work offers a 457 retirement plan, but with no matching funds, and I have a Roth IRA. Should I should save more in the 457 or use another account?”

Answer:

Thanks for your question, Sara. For those unfamiliar with a 457 plan, I’ll start with a brief introduction. A 457 plan has similarities to a 401k, but is only offered by state and local governments and certain non-profit organizations. 

Just like with a 401k, you can contribute on a pre-tax basis to a traditional 457 or on an after-tax basis to a Roth 457. The annual contribution limits are the same as other workplace retirement plans: up to $18,000, or up to $24,000 if you’re over age 50, for 2017.

Any time you’re offered a retirement plan through work, that’s the first place you should invest. Reason is, it’s loaded with benefits like those high annual contribution limits. In contrast, IRAs currently only allow less than a third of a workplace plan, $5,500, or $6,500 if you’re over age 50.

Retirement plans at work may offer lower costs and funds that you wouldn’t have access to. Additionally, if your financial situation takes a turn for the worst, they generally provide more legal protections compared to an IRA.

And, as Sara brought up in her question, employers may kick in additional matching funds. These free, additional contributions to your retirement account are an amazing incentive to keep up good savings habits. But even if you’re like Sara, and don’t get a retirement match from your boss, don’t let that discourage you from participating.

Here are questions you and Sara can ask to know the best places for your retirement funds:

  • Do I qualify to make Roth IRA contributions in the first place? Sara didn’t mention how much she’s earning, but you’re not eligible to contribute to a Roth IRA when your income exceeds annual income limits. These are the income thresholds by tax filing status for 2017:  - Single taxpayers can’t contribute when modified adjusted gross income (MAGI) is at or above $133,000.  - Married taxpayers who file a joint return can’t contribute when household MAGI is $196,000 or higher.   - Married taxpayers who file separate returns can’t contribute when MAGI is $10,000 or higher.  
  • Does my employer offer a Roth 457 in addition to a traditional 457? If so, she could get the tax-free advantages that come with a Roth using her employer-sponsored plan. Plus, a major advantage of getting a Roth at work is that unlike a Roth IRA, there’s no income limit. So, even the highest paid worker in a company can max out a Roth workplace retirement account, such as a Roth 457, Roth 403b, or a Roth 401k.
  • Do I want flexibility to tap a retirement account? If so, a Roth IRA puts up the fewest barriers and restrictions to take out money. Of course, leaving funds to grow for the long term gives you more to spend later—so that’s what I recommend doing. However, it’s always nice to have options!

See also: 401k or IRA: Which One Should You Invest in First?

Investing Question #3: Joe asks, “Can I contribute to a Roth IRA in addition to a traditional IRA?”

Answer:

You can contribute to both a traditional IRA and a Roth IRA in the same year, if you don’t exceed the total annual contribution limit. As I previously mentioned, for 2017, you can contribute a total of $5,500, or $6,500 if you’re over age 50, to one or both accounts.

For example, you could contribute $2,000 to a traditional IRA and $3,500 to a Roth IRA, or any proportion you like. But, to make contributions to a Roth IRA, you can’t exceed the annual income limits that I just covered.

If you become ineligible to contribute to a Roth IRA in the future, it’s not a problem. You can still manage your investments the same way. And if your income falls below the annual limit down the road, you can begin contributing again.

If you become ineligible to contribute to a Roth IRA in the future, it’s not a problem. You can still manage your investments the same way. And if your income falls below the annual limit down the road, you can begin contributing again.

See also: How to Make Kids Rich by Investing in an IRA


 

Investing Question #4: Adam asks, “Can I contribute to an IRA in addition to my retirement plan at work?”

Answer:

When you have a retirement plan at work you can also contribute to a traditional IRA, a Roth IRA, or to both. However, there’s a downside you should know about. If you earn over an annual threshold, the tax deduction for your traditional IRA may be limited.

To learn more, I’ll refer you to a recent post and podcast, Can You Contribute to a 401k and an IRA in the Same Year?

Investing Question #5: An anonymous podcast listener asks, “Can I roll over my traditional 401k from a previous employer into a Roth IRA?”

Answer:

You can only roll over workplace accounts into like accounts without triggering a tax consequence. For instance, you can roll over a traditional 401k into a traditional IRA and a Roth 401k into a Roth IRA.

Moving money from a traditional workplace account into a Roth IRA would be considered a Roth conversion. Since traditional retirement contributions are made on a pre-tax basis and Roth contributions are after-tax, doing a conversion means that you’re responsible for income tax on any amounts that weren’t previously taxed. So, I generally don’t recommend doing a Roth conversion because it can result in a huge tax liability.

I recommend that the anonymous listener roll over his or her old 401k into a traditional IRA and then start a new Roth IRA, assuming he or she qualifies based on annual income limits.

See also: What's the Difference Between a Roth 401k and a Roth IRA?

Investing Question #6: Angela G., a new Money Girl listener says, “I’m making an investment in my future by going to a really great law school to follow my dreams. But the debt is concerning me. I’m taking out $60,000 in loans for my first year and need advice about the best ways to manage it. What strategies do you recommend for saving or investing my loan money so I can maximize the little I’ll have during these three years and have a strong financial footing after graduation?” 

Answer:

Angela, congratulations on getting into a great law school. While your student debt seems troubling now, work hard to limit your expenses during school and maximize your education. Statistics show that the cost of higher education pays off, allowing you to earn millions more over the life of your career.

Since you’re receiving money that you’ll probably need to spend over the next year or two, it should never be invested. That’s because investing exposes money to some amount of risk—and you can’t afford to lose a penny of your education funds. Instead, keep your student loans completely safe, but earning some interest, in a high-yield bank savings account while you’re in school.

Once you’re earning income, I recommend a multi-prong strategy of accumulating an emergency fund, investing at least 10% to 15% of your income for retirement, and paying extra on your student loans when possible.

After you graduate and get a good-paying job, that’s the time to hone in on an aggressive financial plan. Once you’re earning income, I recommend a multi-prong strategy of accumulating an emergency fund, investing at least 10% to 15% of your income for retirement, and paying extra on your student loans when possible.

See also: A Blueprint to Prioritize Your Personal Finances

Investing Question #7: Brandy says, “I’ve been a fan of your podcast for about 3 years and have used many of your tips. I’m 27 years old and make about $52,000 a year. I bank with a credit union and the CDs are only offering 2.96% APY. In podcast #489, you mentioned examples of investors earning an annual average return of 8%—where can I receive this return?”

Answer:

Thanks so much for being a long-time podcast listener, Brandy! There are hundreds of mutual funds and exchange-traded funds (ETFs) that offer returns north of 8%. But it depends on the performance period.

The Vanguard Mid-Cap Value ETF (VOE) is an example of a stock fund that’s part of my Betterment portfolio with the following stated returns:

  • 1 year – 19.48% 
  • 3 year – 9.38% 
  • 5 year – 14.31% 
  • 10 year – 7.8% 
  • Since inception in 2006 – 8.88%

In the podcast you referenced, which is episode 489, I mentioned that you must choose investments based on your time horizon. For instance, if you’re 35 years old and plan to quit working and live solely on investment income when you’re 65, you have a 30-year horizon that allows you to take more risk.

But if you have money that you want to use for a down payment on a home next year, you have an extremely short horizon and should not take any risk. Put it in an extremely conservative and safe place, like a bank savings account or a short-term CD.

So, before you think about investment returns, you need to be clear about what you plan to use money for. If it’s for the long term, I recommend investing aggressively through a retirement account, such as a workplace plan or an IRA. If it’s for the short term, don’t use a retirement account because early withdrawals come with expensive taxes and penalties.

In 7 Simple Principles to Invest Money Wisely No Matter Your Age I mention that the highest returns typical come from stocks or stock funds. But those high returns have high risk because stocks are volatile and the value can change from minute to minute. In contrast, cash or cash equivalents, such as bank savings and CDs are the least risky, but give you low returns.

Over many decades stocks have performed better than other types of investments with average annual returns near 10%. So, when you have at least 5 to 10 years to go before you need to tap invested money, I recommend choosing one or more diversified stock funds, but not individual stocks which are riskier to own.

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Selasa, 25 April 2017

Turning Light into a Lifestyle: Q&A SkinnyTaste's Gina Homolka

Turning Light Into a Lifestyle: A Conversation with Gina Homolka

This episode is part of a special series with author Peter Gethers, best-selling author, publisher, and screenwriter. His latest book, My Mother's Kitchen, is available for purchase at Barnes & Noble, Amazon, Indiebound, Booksamillion, and Apple. 

This week, Peter Gethers chats with author, photographer, and blogger Gina Homolka, creator of the SkinnyTaste brand. Since 2014, Gina has grown her website Skinnytaste.com to a community with thousands of monthly viewers and published two cookbooks with a third on the way. Listen to this week's full podcast in the top right hand player or on Apple Podcasts or Stitcher to hear more about Gina's amazing success story, including:

  • How the blog propelled her to success
  • The methodology behind "light" cooking
  • Where she draws inspiration for new recipes and book ideas (hint: it's when she's not working!)
  • The importance of social media
  • And much more! 

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Gina Homolka headshot

Gina Homolka is an author, photographer and recipe developer of Skinnytaste.com which features delicious, healthy, low fat, family-friendly recipes several times per week and Skinny Bits, where she answers cooking questions, health tips, reviews and giveaways. Her books are The SkinnyTaste Cookbook and SkinnyTaste Fast and Slow.

 



Does a High Protein Diet Weaken Your Bones?

Ely writes:

“Ever since my wife heard your episode on the benefits of protein for preventing muscle loss as you get older, she’s eating more eggs, meat, and fish, especially at breakfast and lunch. But doesn’t a high protein diet weaken your bones? Do we have to choose between strong muscles and strong bones once we get past middle age?”

Actually, it’s just the opposite, Ely: Protein contributes to strong muscles AND strong bones.

Does Protein Cause Bone Loss?

The concern about protein and bone health may stem from the fact that when you increase your protein intake—especially from animal sources—the amount of calcium in your urine goes up. The assumption has always been that this urinary calcium was being taken from the bones in order to buffer the acid residue that remains after digestion of meat and other animal products.

See also: Ph-Balancing diets

Obviously, if something you are eating is regularly causing the calcium to leach out of your bones and into the toilet, over time this is going to be very bad news for your bones. However, this is not at all what is happening. 


As I’ve talked about in previous episodes, only a fraction of the calcium from foods is absorbed by the body. You may absorb as little as 5% of the calcium in spinach or as much as 60% of the calcium in your broccoli. But most of the calcium in the foods you eat passes through your system unabsorbed. When you increase your protein intake, something very interesting happens:  Your body starts absorbing more a lot calcium from your food.

It turns out that almost all of the extra calcium in the urine when you increase your protein intake is due to increased intestinal absorption of calcium. Very little is coming from your bones. And this probably explains why people with higher protein diets do not, in fact, have higher fracture rates or lower bone mineral density.

Eat More Protein for Stronger Bones

Just this month, a group of researchers from Harvard published data from more than 100,000 men and women that were followed over the course of more than 30 years. Among the men, the risk of fracture went down as protein intake (from any source) went up. Among the women, total protein intake didn’t seem to affect risk positively or negatively. But higher intakes of plant-based and dairy proteins reduced the risk of hip fracture. Earlier this year, researchers assessed a group of 750 women in their 60s and found that higher protein intakes were associated with increased bone strength.

And most recently, researchers writing in the American Journal of Clinical Nutrition compiled the results from 36 different studies looking at the effect of protein intake on bone health. This meta-analysis also found no evidence that higher protein diets endanger bones and some evidence that higher protein diets actually protect against bone loss.

A diet that is too low in protein actually appears to be a much bigger threat to bone health than one that higher in protein.

How Much Protein Do You Need?

A diet that is too low in protein actually appears to be a much bigger threat to bone health than one that higher in protein. The recommended daily allowance for protein is 50 grams per day. However, there is a growing chorus of scientists calling for increasing that recommendation to 75 or even 100 grams per day in light of recent evidence—especially for people over 50.

See also: Despite high protein craze, seniors likely to be deficient

The good news is that most Americans are already getting between 75 and 100 grams of protein per day. And, as I talked about in a previous episode, you can get more benefit without actually increasing the amount of protein you’re eating simply by spreading it out more evenly throughout the day, rather than eating most of it at dinner time. 

Want Strong Bones? Eat Your Vegetables

Of course, there are many things besides protein that affect bone health. In addition to adequate protein, healthy bones require a variety of vitamins and minerals, including vitamin D and K, calcium, and magnesium. And that’s why my nutrition prescription for healthy bones isn’t just about getting more protein (or calcium) but also encourages eating plenty of vegetables! Also, because vitamin D is not terribly well-distributed in the food supply, a vitamin D supplement may be a good idea.

See also: Diet for Healthy Bones

Exercise also plays an important role in bone health, in two important ways. 1) Strong muscles help maintain strong bones. Strength training exercise with weight machines, stretchy bands, free weights, or even your own body weight helps to maintain muscle strength throughout life.  2) Impact also helps strengthen bones. Walking gives your bones some low impact stimulation, but if you can manage a bit of jogging, jumping, bouncing, or other higher impact activities, so much the better.

If you need some advice on getting fit at any age, my QDT colleague Ben Greenfield has it all covered in the Get Fit Guy podcast. Find both of our podcasts on Apple Podcasts, Stitcher, Soundcloud, or wherever you enjoy podcasts. And if you enjoy the show, do us a favor and leave a review!



Senin, 24 April 2017

How to Keep Track of Irregular Events

Listener Stacy writes in: 

How do you track something going forward? For example, “next time I go for an oil change make sure to ask about discounts on a lifetime supply of paisley-colored motor oil.” I don’t have an exact date for the event nor do I have a “to ask mechanic” page in my planner. How would I track an irregular event like that?

Stacy, memory is hard! Sure, ancient Greeks memorized 6-hour poems word for word. But we’re more advanced than that. We recognize the superiority of staring comatose at a screen, blankly scrolling a Facebook feed, and letting our devices do all the work.

You want to remember irregular events. A second semester quantum mechanics student would have some proof for why you can’t both identify an event and know what you need when you get there. But I’ve never taken Quantum Mechanics, so I’ll tell you how to control the uncontrollable. 

It’s all about triggers. Find what will trigger your future action, and connect your reminders and reference material to that trigger.

For Tasks, Connect Notes to To-Do Items

Some things you do because they’re on your task list. Whether you use one master system to organize your life, whether you use a paper system—my favorite!—or an online task management system like Todoist—my other favorite!—at some point you’ll select a task from your task list as The Thing You Will Do Next. (Side note: my favorite way to scan and select tasks from your to-do list is the Autofocus 4 task management system by Mark Forster. There are links to all of these at http://ift.tt/2q0r72R)

If you use an electronic task management system like ToDoist, you can add attachments and notes to a task. You’re reading a magazine and find a fascinating advertisement for a new product. Some young nerd with no social skills has created the perfect robotic shmoopie, powered by artificial intelligence. And there’s a limited-time coupon in the ad for 30% off! 

Eager to solve your relationship woes for life, you would add the task “Order backup shmoopie” to your task list. When you add it, also add the URL of Shmoopie Incorporated in the notes field of the task. Take a screen shot of the coupon and attach that to the task.

For Paper Triggers, Keep a “Details” File

If you keep your task list on paper, like I do, you can’t do electronic attachments. So create a place in your computer to hold the electronic attachments. Create one, single folder on your computer called “Details.” Inside that folder, create a subfolder. Name it “1.” Put all the electronic attachments related to a given task in one subfolder. When you write your task in your paper task list, write the number 1 and put a square around it. That tells you to look in your online Details Folder 1 for the supporting material for that task. When you have another task that needs details, call the subfolder “2”, and so on.

Also create a real-life Details folder. When a task has physical papers, like the copy of your psychiatric release that was approved by the staff, put it in the details folder. Just like the electronic details folder, number the items. Write the sequence number directly on the papers, or on a sticky note that you attach to the papers. All the items related to a single to-do item get the same sequence number. Then in my task list, I write the sequence number and circle it, so I know it’s in my paper Details file. 


For Dates, Use Follow-Up Email

Some things get triggered by date, not by task list. That’s easy, use your calendar! As with tasks, you can attach files and URLs to an event, so when that event comes up, the materials you need are at your fingertips. You can also use your Details folders if necessary, adding the subfolder number in a square or circle directly to the event description in your calendar.

For calendar events, you can also email attachments to yourself to arrive on a specific date. Check out my episode on how to use deferred email for details, or services like www.FollowUpThen.com.

Plastic surgery scheduled for May 9th? Just snap some pictures of the noses you find inspirational. Send them to yourself for delivery on May 8th. Then you can share them with your surgeon right before you go under, secure in the knowledge that you’ll come out looking like Betty Boop, Barbra Streisand, Sylvester Stallone, or a glorious combination of all three.

If you have paper items that are relevant to an appointment, use your paper Details file exactly as you would with a task list. Put the paper items in the Details file, number them, and then write the number with a little circle in your calendar next to the relevant appointment. 

For Untimed Events, Use Location Alerts

Stacy, you want to remind yourself to investigate paisley motor oil at your next oil change. It’s unscheduled, so you can’t use the calendar technique. And you probably won’t add it to your task list until you see smoke, at which point you’ll have more important things to remember than your desire for fashionable motor oil.

But you do know where your oil change place is. Under many smartphone reminder apps, you can set a reminder that triggers when you arrive at a certain location. Use the task reminder we’ve already discussed, but have it trigger based on location. Even if your task list is on paper, like mine, you can put the reminders on your smartphone. Plus, using location reminders makes you keep GPS turned on, making it easier and less expensive for the NSA to track you, and thus helping keep your taxes low, low, low.

For Unknowable Events, Make Your Own Trigger

If you have a completely paper system, or you always choose a different oil change shop (so they can’t track your movements), then you need to identify something you’ll access when you’ll actually go in for an oil change. I have a windshield sticker that reminds me when my next oil change is due. I’ll always take that sticker off when it’s time. So it’s the trigger. I write a little checkbox using a Sharpie. When I see the checkbox, it reminds me to open the glove compartment, where the “mechanic’s to-do list” tucked inside my car owner’s manual. 

You’ll see it pop up and if the time isn’t yet right, you can reschedule it for a few weeks in the future. 

For Unknowable, Untimed, Untriggered Events, Pray

If something isn’t on your task list, isn’t on your calendar, isn’t location-based, and has no trigger you can identify in advance, you can set up a calendar-based reminder for the rough timeframe you think the event will occur. Put a reminder in your calendar on that date of your paisley motor oil to-do item, and where supporting materials can be found. You’ll see it pop up and if the time isn’t yet right, you can reschedule it for a few weeks in the future. Here, instead of getting what you need, when you need it, you’re giving yourself a rough reminder so you’ll remember what you need, when you need it.

Stacy, we don’t have to become like the ancient Greek barbarians, memorizing, using our brains, and exhibiting actual skill and abilities! We can reclaim our humanity by identifying the trigger of a given task. Then we attach what we’ll need for the task to that trigger. The trigger can be a task from your task list, a calendar date, a location alert, or an invented trigger. Or, as a last resort, we can use our technology to remind us occasionally, so when the unknowable finally arrives, our brains have the one single fact we need to cope, freeing up the rest of our intellect to watch, admire, and aspire to be like Kim Kardashian.

This is Stever Robbins. Follow GetItDoneGuy on Twitter and Facebook. I run programs to help you develop the skills you need to create an extraordinary life. If you want to know more, visit http://ift.tt/1l2uWN6. 

Work Less, Do More, and have a Great Life!



How Dangerous Is Asbestos?

In the recent past, the World Health Organization linked asbestos to 107,000 lost lives worldwide in a single year. The use of asbestos is currently banned in 55 countries, including most of Europe. Despite the fact that an estimated 10-15% of those deaths occurred in the United States, asbestos is not banned in the United States or Canada.

Here in the US, asbestos is still imported and found in consumer products like clothing, vinyl floor tiles, roof coatings, cement shingles, and automobile brake pads and clutches. Many older homes further still contain asbestos in heating ducts, fireplaces, interior paint, and electrical wiring. Although some specific restrictions on the use of asbestos are in place in the US, the Environmental Protection Agency (the EPA) has a full list of asbestos-containing products that it is still legal to manufacture, import, and sell here.

This year the EPA is set to review restrictions on 10 high priority chemicals as part of the Toxic Substance Control Act, including asbestos. So how dangerous is asbestos? Is the US likely to change its stance on the minerals?

What Is Asbestos?

Asbestos is actually a commercial name by which we have come to know a variety of six fibrous minerals that occur in nature. The use of asbestos in building and manufacturing ramped up throughout the Industrial Revolution because the minerals are resistant to chemical and heat degradation. In addition, they are fire resistant, electrically resistant, and great insulators. They also have a high tensile strength, or, in other words, are flexible and very affordable. Asbestos was used, for example, to insulate electrical fixtures and as general building insulation, and its small fibers made it easily mixed in with cement or woven into fabrics.

Why Is Asbestos Harmful?

Unfortunately, the flaws of asbestos soon began to reveal themselves, suggesting it was not the miracle substance it was originally considered to be. As early as 1918, a report from the U.S. Bureau of Labor Statistics noted an abnormally high risk of early death for asbestos workers.

Along with its flexibility and resistivity, asbestos is also friable when handled or easily crumbled into microscopic-sized particles. According to the Center for Disease Control, inhalation of those particles, even with exposure periods of only a few days, has led to life threatening asbestosis (fibrosis of the lungs), lung cancer, and mesothelioma, a rare and aggressive form of cancer that forms on the lungs or abdomen.  

The National Institute of Health estimates that 11 million people were exposed to asbestos from ~1940 to 1980, but that symptoms of mesothelioma take an average of 50 years from first exposure to present themselves.

The history of asbestos-related scientific research is controversial and strong language in scientific journals, at least for scientists, warns against the risks of not taking the risks of asbestos seriously. However, a South Carolina circuit court ruled in 1978 that asbestos companies had undergone “a conscious effort” to suppress information on the dangers of asbestos.

Despite repeated attempts to minimize the harm of asbestos, whether it be through claims that some types of asbestos were harmless or that minimal exposure was okay, there has been no conclusive evidence to suggest that asbestos is safe or even worth the risk. Instead there has been study after study linking asbestos exposure to long term health risks.

The US Department of Health and Human Services has classified asbestos as a carcinogen, a substance capable of causing cancer. The Occupational Safety and Health Administration (OSHA) notes that there is “no safe level of asbestos exposure for any type of asbestos fiber” citing research from the International Journal of Occupational and Environmental Medicine and the British Journal of Industrial Medicine, just to name a few.

The EPA’s Stance on Asbestos

The EPA is slated to review the restrictions on asbestos use in the US and potentially consider a federal ban. However, the current president of the United States claims asbestos to be “100% safe” in his book, The Art of the Comeback, and goes so far as to call the movement against asbestos a conspiracy “led by the mob.” The president has further claimed that removal of asbestos was to blame for the World Trade Center burning down in 2001. The meaning of this statement is unclear because the buildings collapsed rather than burned. Furthermore, ~400 tons of asbestos were used in the construction of the World Trade Center, much of which was released into Manhattan endangering citizens and especially rescue workers.

Scott Pruitt, the new Administrator of the US EPA has also refused to answer questions on asbestos regulations in Senate hearings so asbestos activists groups, family members of asbestos victims, and health workers alike have shown concern about what the future holds for asbestos regulation.

For tips on how to protect yourself and your family from asbestos, including how to hire a professional to diagnose potential asbestos-laden materials in your home, see the EPA’s website.  

Until next time, this is Sabrina Stierwalt with Everyday Einstein’s Quick and Dirty Tips for helping you make sense of science. You can become a fan of Everyday Einstein on Facebook or follow me on Twitter, where I’m @QDTeinstein. If you have a question that you’d like to see on a future episode, send me an email at everydayeinstein@quickanddirtytips.com.

Image courtesy of Shutterstock.



The Unique New Workout Style That Combines Gymnastics and Weight Training

If you read my article "How To Get a Strong & Shredded Body With Just Two Gymnastics-Style Workouts Per Week." or you saw my Get-Fit Guy article “How To Get The Body Of A Gymnast” then you know that for most of this past winter and "off-season" I've been implementing a unique mash-up of gymnastics and high-intensity interval training (HIIT) to unlock a potent combination of strength, cardio, bulging biceps, rippling abs and beyond.

So, based on my work with gymnast Stephen McCain, I now, two times a week, throw into my routine the exact program I'm about to highlight below: a hybrid combination of HIIT, gymnastics and—to put the puke-inducing icing on the cake—the weight training complexes introduced to me by yet another friend, Rob Shoecraft in my article last week entitled "The Most Potent Training Method On The Face Of The Planet For Supercharging Conditioning, Melting Fat, Busting Through Strength Plateaus & Banishing Long Drawn-Out Warm-Ups Forever."

With Stephen’s help, in this special two-part series, I’m going to outline an  approach to getting a strong and shredded body using these hybrid gymnastics training techniques, along with my own addition of some high intensity intervals for athletes and exercisers who a bit more of a cardio component. Here's Stephen's unique workout recommendation:


Almost every gymnast I have ever met got started in gymnastics because they were climbing the walls as a kid.  You have never seen a happier kid than I was while sprinting to the monkey bars during recess in elementary school.  And, it didn’t stop at school.  When I yanked the chandelier out of the ceiling at home, my mom decided it was time to put me in gymnastics. 

The sport and practice of gymnastics is really just one giant obstacle course.

After 2 decades of hard work, I perfected those “monkey bars.”  So when Ben Greenfield asked me to help him put together a Spartan Race training plan that incorporated body weight and the type of high intensity gymnastic training I introduced to him in the article "How To Get A Strong and Shredded Body With Just Two Gymnastics-Style Workouts Per Week", I was excited to help.

This makes perfect sense because the sport and practice of gymnastics is really just one giant obstacle course.  The only caveat is this: gymnasts have to make it look really easy and artistic.  I believe using an obstacle course training program that includes gymnastics strength elements will prepare you for the rigours of the many types of obstacles you will encounter during a Spartan Race.  Armed with the conditioning these gymnastics exercises will give, you can navigate your Spartan Race obstacles with greater ease, and dare I say…artistically. And, let's face it: it's a great change-up from the ho-hum, standard obstacle course training you might currently be doing.

Core

My recommended gymnastics core exercises will strengthen your torso, connect the muscles of your upper and lower body, and allow you to coordinate your obstacle course movements with more precision, balance, and stability.  You will be able to pull with an arm and push with a leg as one cohesive unit.  You will also be able to extend your body to reach without collapsing in your midsection.  With a strong core, all of your movements will improve, and you'll look a whole heckuva lot less like Bambi on ice during your obstacle course training.

Straight Body Hold Between Mats 

V-Ups

Olga Crunch

L Sit Drills

Inversions

Using this training, you will spend time doing inversion exercises where you are bearing most of your weight on your hands.  This is where gymnastics training really opens up new possibilities for manipulating your weight.  You will be able to lever your feet from one point to another while holding your weight with your upper body.  You will also be able to crawl more efficiently and hurl your body over objects.   Being comfortable and strong on your hands will give you another gear in the race. Can you say "barb wire crawl" like Flash the superhero? Yeah, I thought so. This will do that for you.

Planch Walk with Sliders (or with paper plates)

Crab Walk with Sliders (or with paper plates)

10 Press First Half Drills - Press Compression slider assist (1 min to end of video)

Press Ball Assist

Max Time Wall Handstand

Pulling

Without question, you must have the ability to pull yourself up and over certain obstacles.  In my opinion, there is no better exercise for this than mastering the ring Muscle Up. You might already know this, but the Muscle Up is a combination of a pull up and a dip exercise.  What it really gives you is the ability to pull up and distribute your weight onto your hands so you can push down...just like pulling yourself out of the water on the edge of a swimming pool, or pulling yourself over an 8, 10 or 12 foot wall.  If you can master that tricky part of manipulating your weight from pulling up to pushing down, you can really gain an advantage to climbing over just about anything.

Muscle Up Thera Band Assist

Pulling Shoulder Exercise

Grip Strength Exercise

"Russian" Climb Technique & Demo from Andrea Murray, a professional Aerialist. You can check out her work on Instagram @andre_amichelle.

A close-up breakdown of the "Russian" Climb

Bonus: A Combination climb showcasing efficiency & energy conservation capacity at work!

Full Extension Eccentric Rope Exercise

 

How to Use Weight Training Complexes to the Routine

In addition to gymnastics training, my desire with this program was to still expose my body to "lifting heavy stuff": not only for the anti-aging and aesthetic benefits, but to also ensure I'm able to handle elements I may experience during my obstacle course racing, such as heavy bucket carries, sandbag carries, log carries, tire flips, etc.

Enter complexes: a form of lifting in which one strings together three to up to a dozen different exercises - exercises that usually multi-joint and usually performed with an unwieldy object like a barbell, kettlebell and sandbag. For example, the Crossfit Bear complex is comprised of 7 total sets of 1 repetition each of power clean, front squat, push press, back squat and push press (you finish that last push press and go straight back into power cleans. 

Why complexes?

As Rob says on his excellent complex database page, they are "an efficient and aggressive method of performance enhancement that saves time..."

These words, originally written by Istvan Javorek (who is a strength coach acclaimed for making complexes very well known) sum up these exercises in one sentence.

Rob goes on to say...

..."In case you’re not familiar with complexes as they’re defined in the fitness space, they’re an array of exercises designed to be completed in one continuous set. That, I know, is a very general description, but that’s part of their beauty; they leave much to the sadistic trainer’s imagination.

Complexes can fit neatly into just about any exercise program, and there’s no fitness goal they can’t help you tackle; whether it be conditioning, fat loss, muscle growth, strength or masochism."

Rob describes the benefits of complexes as:

“...Efficient and aggressive: If massive amounts of volume packed into a minute or two of work is efficient, then he’s on the money here. Javorek’s original barbell complex, for instance, demands 30 reps across five compound exercises in one set.

And aggressive? Yeh, complexes are pretty freakin’ aggressive. I told one of my clients just last night, as he geared up for his third set of Ben Bruno’s Brutal Trap Bar Complex (10 split squats, 10 RDLs, and 10 deadlifts) that he was about to go to war. Five minutes after the set, while he was still lying on his back, he knew exactly what I was talking about. Complexes force you to be aggressive. They’re an amazing tool for sewing toughness, and insist that you to drive past your breaking point without looking back.

....“performance enhancement: I can’t help but think of Smiling Bob from those stupid Enzyte commercials anytime someone says “performance enhancements” (that’s just my cross to bear), but I don’t think that’s what Javorek had in mind (unless he’s copping Arnold’s style). No, what he’s referring to are the indisputable gains athletes experience when they add complexes to their programming.

"...in addition to muscular endurance, complex practitioners also quickly notice the increase in strength and hypertrophy. Dan John often refers to hypertrophy as “armor building”, and in his book Mass Made Simple he includes a routine that will drop you in a suit of plate mail (you get to do up to 80 reps of bent rows, hang cleans, front squats, overhead presses, back squats and good mornings without putting the bar down).

“...makes the program more enjoyable: I just adore puking on the floor and spontaneously crapping my pants…it’s just so darn “enjoyable”. Javorek, you crazy Romanian!I’m just joshing ya, buddy. I know what you’re talking about. Complexes are synonymous with variety, which staves off a stale time at the gym, and in some cases, might just foster an enjoyable experience. Not to mention the sheer feeling of accomplishment, knowing that you just slayed an exercise that would literally have killed 50% of American couch potatoes. Completing complexes feels good (then again, so does crapping in your pants…for just a second…but I wouldn’t know…more than once…ok, twice…)."

That about sums it up, but if you want to take a deeper dive into the nitty gritty of complexes, then you should check out Rob's full article from last week published right here on my site:"The Most Potent Training Method On The Face Of The Planet For Supercharging Conditioning, Melting Fat, Busting Through Strength Plateaus & Banishing Long Drawn-Out Warm-Ups Forever."

As you'll see in the program that will come in Part 2 of this series, I also have a certain section of the workout in which I perform a few basic weight training complexes.

Menwhile, if you have questions, comments or feedback about this episode, you can join the conversation at http://ift.tt/1PKzcip. 



Minggu, 23 April 2017

6 Ways to Relax During Stress Awareness Month

Stress Awareness Month has been held every April since 1992 to increase awareness about the causes and cures of this modern phenomenon. “Even though we’ve learned a lot about stress in the past twenty years,” Dr. Morton C. Orman, M.D., Founder and Director of HRN, writes on the Stress Awareness Month website, “we’ve got a long way to go. New information is now available that could help millions of Americans eliminate their suffering.”

Families today definitely fit the bill for being overworked and overstressed. We are running in dozens of directions both at home, work and running our kids to all their extracurricular activities. Spring truly is a time to reevaluate and get back in control.  In light of this, Mighty Mommy shares 6 ways that families can embrace Stress Awareness Month and make some simple changes that could have a lasting impact all year long.

#1.  Take Back Your Personal Health

Taking control of your personal health can make a great difference in the amount of stress you feel. The best way to reclaim control of your life is by taking charge of your body. Whether it is through diet, exercise, or simply getting that check up you've been putting off, let April be the month you put yourself back in control.  QDT’s Get-Fit-Guy, Ben Greenfield, is an expert in the matter of getting your body into great physical and mental shape. In How to Get Back Into Shape, he states, “So when you're trying to get back into shape after a substantial break, should you ease into it or should you just shock your system? Whether you've been inspired by a New Year's resolution, an uncooperative wardrobe, or an unfriendly bathroom mirror, my article will teach you how to get back into shape quickly and safely after a break from exercise.” 

Ben Greenfield lays out an easy plan for the first 2-6 weeks of re-entry into the world of physical activity. You know your family best, so adapt some regimens that work for you.  Perhaps you can commit to all walking the dog together each night after dinner, or forgo dessert and instead do some yard clean-up.  Clear your Saturday for family time that includes hiking or bike riding. Hit the farmers’ market and make meals from farm-to-table ingredients several times a week.  Substitute soda or sugar drinks for ice cold water.  Healthy choices on a regular basis will curb the stress in your family’s daily lives.

#2.  Practice Random Acts of Kindness

Living in the 21st century means living in a material-laden world. There’s absolutely nothing wrong with our kid’s enjoying the many sophisticated products of this wonderful time we live in, but they also need to learn the art of gratitude and how to do kind things for others just for the sake of paying it forward. Practicing monthly random acts of kindness as a family is a great way to do something special together that will automatically decreases the stress and increases the joy level in your household. Some ideas are:

Week One: Surprise! Anonymously leave a note, treat, artwork, and/or gift for a stranger.

Week Two: Create! Select a project that inspires childhood creativity.

Week Three: Give! Pick a way to give that spreads love, joy and encouragement.

Week Four: Serve! Find a way to help others with your actions!  (Volunteering & Community Service)

Week Five: Thank! Develop a way to express appreciation and gratitude to those who make our world a better place.   For more ideas, check out my "Mighty Acts of Random Kindness" board on Pinterest.


 

#3.  Read about Happiness

When life becomes a roller coaster and you don’t have a chance to catch your breath, you can do yourself and your family a world of good by slowing down and shifting gears.  One such way to do that is to stop your crazy daily routine and make some time to get inspired.  Reading the right books are one such way to make this happen, and thankfully, we have some wonderful authors who have chosen to write about a much-needed topic: happiness.  Here are some choices for both adults and kids that can easily make an impact on relieving a bit of stress with these happier thoughts.

Happy This Year!: The Secret to Getting Happy Once and for All  by Will Bowen

The Happiness Project by Gretchen Ruben

Happy by Pharrell Williams

The Jar of Happiness by Alisa Burrows. This is a sweet book with a great message that is presented in a way that preschoolers and young elementary kids can relate to.

#4.  Have a Good Laugh Together

According to the Mayo Clinic, laughter is a great stress reliever and alleviates tension in the body while boosting our overall mood. In our house with 8 children, 2 dogs and a bunny laughter truly is the best medicine.  Whether we watch a funny movie or TV show, tell each other jokes, or just get silly for absolutely no reason—we can turn the dial from high stress to plain old fun in no time at all.

#5.  Organize your life

Organization offers a sense of control and peace of mind, and there’s a number of ways you can improve in this regard. Today’s parents are juggling more activities, obligations, work commitments, and family matters than ever before.  With life continually getting busier, there is one thing that can make the difference between a calm and stress-free household and a chaotic, overwhelmed one—organization! Check out 10 Ways to Be a More Organized Parent to find ways to de-stress your household by way of getting everything in order from your home’s entryway, to your car, meal planning, morning routine, and more.

#6.  Find a Calming Routine

 When you work to manage your own behavior first, you effectively neutralize the power struggle and keep stress at bay.

We do so many things automatically without even thinking about it, such as lash out at our kids when they behave badly in public. This happens because we want to get our kids under control first and foremost and forestall any further embarrassment. But in reality, the thing that would be most productive is to get our own stress levels in check before responding to the child’s outburst.

When one of my kids is pushing my buttons or doing something that I find completely unacceptable, I count to 10 (sometimes a lot more!) and talk to myself in the process.  “Stay calm and in control,” I tell myself.  By taking a few seconds to step away from my child’s poor behavior and get my own feelings in check, I can usually shift from being frustrated and ready to lash out to a reasonable state where I can handle my child’s situation without losing my composure. When you work to manage your own behavior first, you effectively neutralize the power struggle and keep stress at bay.

See also: 10 Ways to Handle Difficult Days

How do you keep stress at a minimum in your home?

Please share your thoughts in the comments section at http://ift.tt/1zMEe2L, post your ideas on the Mighty Mommy Facebook page. or email me at mommy@quickanddirtytips.com. Visit my family-friendly boards at http://ift.tt/1wyJKr5.

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