Schools To Be An Entrepreneur

school

I watched an Oliver Roland’s video  and I learned good stuff.

There are schools with specific courses about entrepreneurship. But several studies show that only 10% of students create their own companies. The vast majority go looking for a job.

It’s possible that these students create their own companies 5 or 10 years later but these are statistics that are hard to get.

It’s possible that these students start their company 5 or 10 years later, but these statistics are hard to have.

Look this podcast about « How should Business Schools prepare students for startup ? ».

What is interesting is to talk to entrepreneurs and to see that the vast majority of them have never studied at a school about entrepreneurship.

Being an entrepreneur is like any other exciting job, we always keep learning. Being an entrepreneur is a mission of life and it’s necessary to become better day after day.

If there is no effective school to learn entrepreneurship, we know that there is a curriculum to be a businessman.

MBA

mba

MBA (Master of Business Administration) is a huge curriculum. It’s often 1-2 years of your life after a professional experience. Which means that for 1-2 years, you don’t earn a salary. And it should be added that a MBA costs between $ 50 000.- and $ 100 000.-. You see, you really need to be motivated to do it.

It’s clear that having a MBA make it possible to have a better salary, it also helps to have knowledge in business but there are interesting critics on the results obtained on the field.

A MBA shows your employers that you’re able to sacrifice your life for your job. During a MBA, you work 70-80 hours a week to get it, which means that you’re able to do the same hours per week for your employer.

A MBA helps to create a network, but now with internet, there is another way to create a network. Interesting people don’t look for people who was in the best schools, they are looking for people who have projects and who shows that they’re capable to realize their projects.

Among the people who have negative reviews on MBA, we can find Seth Godin. Seth Godin is a well-know author and marketing expert in USA. He has a MBA from Standford and quotes : « Having A MBA is learning the best techniques for running a company in the 1990s for 2 years, while the world runs as fast as it can ».

We also have Peter Thiel. Peter Thiel is the co-founder of PayPay and Palantir and he’s the first external investor for Facebook. He has a MBA and he’s not satisfied with the results he obtained on the field.

What is certain is that a MBA is not really about creating entrepreneurs but about creating good employees able to run a company of the 1990s.

At the moment, there is no effective school in the world to learn to be a good entrepreneur. Being an entrepreneur is a state of mind and a decision of life. It’s all learned on the field, reading books and talking to more experienced entrepreneurs.

There is an interesting book « The Personal MBA »  that lets you learn the basics of a MBA without spending 1-2 years of your life without pay working 70-80 hours per week and saving between $ 50 000.- and $ 100 000.-. All this only by reading this book.

But I’m open-minded and it’s possible that someone took a course on entrepreneurship in a school. If that’s your case, it would be cool if you shared the experience you had in school and how it helped you to create and grow your company.

Share this article if you think it can help someone you know. Thank you.

-Steph

Adapt Your Training To Your Morphology (Part 2)

anatomy body squat morphology knee big belly

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

If you didn’t read Part 1, click here.

Legs

Improve your squat position

anatomy body squat morphology knee big belly

To reduce the lower back’s effort and limit the hamstrings tension, it’s possible to do like powerlifters by putting the barbell on posterior deltoids.

This technique decreases the cantilever and increases the power of lifting from the back. This allows you to lift heavier weights.

By using powerlifter of weightlifting shoes (solid raised heel) or a wedge under the heels, this reduces the cantilever by having the buttocks not too back by the advancing knees. This allows for greater amplitudes with the thighs flexion.

With that, we feel better the quadriceps work by limiting the torso’s inclinaison and the work of the gluteus maximus and spinal erectors.

The low barbell and raised heel combination allows you to lift heavier weights. This technique is recommended for rangy people and people with stiff ankles to correct their positioning at squat.

Front squat to target quadriceps

anatomy body squat morphology knee big belly

Front squat limits the torso’s inclinaison. This has the effect of reducing the work of the lower back, decrease the tension of hamstrings muscles and adductor magnus muscle.

On the other hand, front squat increases the cantilever, which forces quadriceps to make more effort to extend the thigh on the leg.

Which means it’s the perfect squat for thighs. But it’s not possible to lift heavyweights like the classic squat and it’s recommended to do it with heels elevated for better stability.

For rangy people, front squat is very hard to do. The torso of rangy people is more inclined, which make it more difficult to hold the barbell which may fall forward during the execution of the movement.

Spread the legs to less incline the torso

anatomy body squat morphology knee big belly

There is a squat’s technique to limit the torso’s inclination. This involves spreading the legs with the feet outward. Some powerlifters do this technique with the legs almost wide apart. With the legs apart, this limits the legs flexion.

To be able to squat with the legs apart, it’s necessary to have an adequate bone conformation of the hip joint and to be flexible of the thighs adductor muscle. Which means, it’s a technique that can’t be used by everyone.

The advantage of the big belly

anatomy body squat morphology knee big belly

Having a big belly for squat and deadlift allow to compress it against the thighs. This helps to limit the inclination of the torso and the back’s rounding. This has the effect of protecting the lower back and limiting the risk of herniated disc.

It’s for this reason that we can see a lot of heavyweight champion of powerlifting or weightlifting with a big belly. They take care to keep their belly fat with an excessively rich diet.

Different forms of knees

anatomy body squat morphology knee big belly

In bodybuilding, it’s important to take into account the different morphologies of the individual and especially for the knees.

Arched legs (genu varum) are not more risky than normal legs. For people with X legs (genu varum) or people who can overly extend the thighs (genu recurvatum), it’s often recommanded to not do leg exercises with very heavy weights.

Cases of genu valgum are often :

  • In people who were overweight during their youth when leg bones weren’t fully developed and still « malleable ». Legs are deformed because of the overload. Now, they have this X shape.

  • In women. The fact that women have wider hips to have children, this influences the femurs direction which are generally more inclined.

For people with genu valgum. If the genu valgum is to excessive, the joint would be overused. The medial collateral ligament would be extremely tense. The lateral meniscus, the articular surfaces coated with cartilage of the external condyle of the femur, and the external lateral tuberosity of the tibia would be subjected to excessive friction, which would cause pathologies of wear.

For people with genu recurvatum. These are people who are essentially very flexible named hyperlaxes or women whose muscular and ligamentous hyperlaxity is related to reproductive function.

Rarely pathological, knees with genu recurvatum can sometimes have some problems like the meniscus pinching. This can happen when the knees are rapidly expanding and the meniscus haven’t had enough time to slip, or during an exercise with a heavy weight that has forced the hyperextension of the thigh.

It’s for this reason that it’s recommended to people suffering from a genu recuvatum pathological never to totally block the knees at the end of extension to the squat or to the leg press.

Note

For 2 people who are the same size, it’s important to consider the torso-leg ratio.

anatomy body squat morphology knee big belly

Type A :

People with proportionally long legs and a short torso will have trouble doing a proper squat without tilting their torso excessively forward.

On the other hand, the short torso (which limits the cantilever) facilitates the execution of the good-morning, classic deadlift and Romanian deadlift.

Type B :

People with proportionally short legs and a long torso will have the facility to squat safety without tilting their torso excessively forward. It’s for this reason that the great champions of powerlifting squat specialist have this type of morphology.

Share this article if you think it can help someone you know. Thank you.

-Steph

Automate Any Company

automate company

I watched an Olivier Roland’s video and I learned good stuff.

When I read Tim Ferriss’s book « 4 Hour Work Week » , I discovered what a muse business was. A muse business is an automated business.

In this book muse business is mainly on internet but it’s possible to have a traditional business that is largely automated. The most important thing in this concept is the automation of certain tasks by machines in a company. The traditional business can be almost completely automated by humans but it’s easier to do with machines.

You should know that it’s much easier on internet to have a business serving your life rather than your life serving your business (like you work 70 hours a week). The reason is that there are many things that are done by your audience and the machines. With internet, the machines are computers.

I wrote an article about this topic « An Army For Your Blog ». In this article, I explain that I have an army that works for me everyday. This army is simply composed of all my articles that I published on my blog. Which means that today, I have an army of more than 695 articles.

Each of my articles continues every day bringing people who are interested in the article’s subject. Some of these people subscribe to my newsletter (mailing list) and by giving their emails, they become prospects. Then some of these prospects become clients.

That’s what is excellent. It’s true that I take time to write these articles but once I published them, they work for me for years without my intervention.

Automatic

automatic

Look at this, if I stop creating content for 6 months or 1 year, the traffic of my blog will decrease but the decrease will not be catastrophic. My articles will always keep bringing people to my blog for a long time.

It’s the same principle if you have a product to sell on your blog. People who are interested will click on the link that will take them to the product’s sales page. They will read the description and if they want to have the product, they will buy it immediately.

As you can see in the product purchase process, there was no human intervention. The client did most of the work assisted by a machine (computer). That’s the concept of having a business serving your life. It’s perfectly possible to do that with humans but it’s more complicated and there are management constraints.

For years humanity has been trying to get rid of painful or repetitive tasks.

For example the norias. A noria is a wheel with pots that taking water from a river. All this only works with the strength of the river and the water from the pots is collected in an aqueduct that will fill a reservoir. With a machine like that, people in the village no longer need to go to the river every day to get water. This machine makes it possible to automate a repetitive and painful task. The only thing people in the village have to do is maintain the machine (noria).

There are also examples of traditional businesses that are automated to serve the life of their owners.

  • Automatic vending machine

    It’s a fully automated machine that is between the client and the company. Do you see the difference that there is between a person who is there 24h/24h permanently to serve drinks to clients (painful and repetitive task) and this machine ? The machine’s maintenance consists only in regularly looking for money, reloading food/drinks and repairing.

  • Automatic laundry

    It’s is a fully automated machine that is between the client and the company. It’s the same principle, it’s a repetitive and painful task that is replaced by a machine.

  • Others

    It’s the same for photo booths, impedance scales, automatic sphygmomanometers and the list is very long.

A company serving your life

life

Ok, I know there are people who will tell me that if companies only operate with machines, one day, there will be no more human relations. It’s true that human relations are necessary for to have a healthy life but for me, there will always have human-based companies with people who want human interactions.

Sometimes I want to go to a coffeehouse or a grocery store to buy a drink rather than buy it in a automatic vending machine because I want to talk to people.

What I mean is that it’s easier to have a business serving your life when it’s based on machines (computer or others).

I explain, it’s easier to entrust repetitive tasks to machines like cashing money and serving a drink or cashing money and washing clothes. These are not exciting jobs for employees and it’s not going to help them flourish. When a task is repetitive and painful, it’s necessary that this task be done by a machine so that a human being can concentrate on a creative and fulfilling task.

It’s always possible to have a traditional, complex, automated , human-based business serving your life. For that, you have to find people who manage your business for you. You can be the only person who deals with strategy and processes or another task that you like to add value, but other people manage your business every day for you.

The main thing is to have a business serving your life and not your life serving your business. You are the person who knows where your ship is going and you work so that people are efficient and the interactions in your ship are as effective as possible. You aim is that it’s not you who does the daily operations of your ship.

Share this article if you think it can help someone you know. Thank you.

-Steph

The Only Thing To Be Successful In the Long Term

 long term success

I read a Nerd Fitness article  and I learned good stuff.

Sir Winston Churchill said : « Success is the ability to go from one failure to another with no loss of enthusiasm ».

I’m sure you’ve heard this quote . But there’s something that nobody told you about that quote. This thing is the « GRIT ».

What’s this

definition

The meaning of the word « grit » is : « passion and perseverance for a long-term goal ».

We discovered after several years of case studies that intelligence wasn’t the most important element to have success in school, at work and in life.

The most important element to be successful is grit and personality. It’s essential to have the courage to go through all the challenges and failures to find a new solution to achieve the goal.

Psychology Professor at University Of Pennsylvania, Angela Duckworth shows in her studies that   :

« Smarter students actually had less grip that their peers who scored lower on an intelligence test. This finding suggests that, among the study participants – all students at an Ivy League School – people who are not as bring as their peers compensate by working harder and with more determination. And their effort pays off : The grittiest students – not the smartest ones – had the highest GPAs ».

And  :

« At the elite United States Military Academy, West Point, a cadet’s grit score was the best predictor of success in the rigorous summer training program known as « Beast Barracks ». Grit matter more than intelligence, leadership ability or physical fitness.

At the Scripps National Spelling Bee, the grittiest contestants were the most likely to advance to the finals – at least in part because they studied longer, not because they were smarter or were better spellers ».

These findings suggest that the achievement of difficult goals entails not only talent but also the sustained and focused application of talent over time.

There is also this article by Thomas Friedman in New York Times: Need a job ? Invent one .

In this article, there is a quote from Tony Wagner, Harvard Education Specialist : « Today, because knowledge is available on every Internet-connected device, what you know matters far less than what you can do with what you know ».

As you can see, it’s not the amount of information that is important to be successful but what you do with this information. It’s the same principle to have a healthy body. I know people who know a tremendous amount of information about how to lose weight and how to build muscle. But there is a problem, they’re all overweight and from year to year, they take on more weight and they need to take more medicines.

What is necessary is to use the information that you have every day. It’s useless to know all the answers and look for the perfect workout. Start with what you have now and day after day, you’ll improve your knowledge on the field.

How do I do

how much

Here is my case. As you already know, I plan my workout program throughout the year to gradually increase the difficulty (periodization). I have failures (very often) and I adjust. Every week I search for small changes and tactics.

Tracking my workout helps me tremendously to adjust the difficulty without creating any injury. I use an application on my smartphone to track my workout, it’s Jefit.

I know that all my life is going to be like that. Learn more, have more failures and find new tactics to progress.

It’s true that says it like that, you think it’s boring but it’s very motivating to see progress made week after week. Small details are important to your body. Often the people around you don’t see you making progress. They don’t see that your body is changing but you know you have more strength and better health.

What looked annoying is actually motivating. I like to see small changes on my body because I know that the accumulation of small changes make a great transformation. It’s the same principle as a video game, the main character is gradually becoming stronger and stronger.

When I look my workout’s tracking over several months or several years, I see that I have done great transformation. The amount of weight lifted has increased and my endurance has increased.

When I check my workout’program of the day, I stop to day to myself : « It’s going to be painful today, oh no ! » but « Mmmh, it’s going to have a little new record today ! ».

That is why I began to « document » the evolution of my body. If you watch my videos every day, you’ll not see any difference but when you watch the videos I made 6 months or 1 year ago, you see that the differences are really visible. And it’s the same for you.

Build the grit

grit

For several years I had several (one ton) failures and I searched to find small changes and new tactics to change my body little by little, week after week. I did all that to create « my new standard » and « my new identity » to have the best possible future in my life. All these small improvements on my body have developing more grit and perseverance.

Here is how to build your grit yourself :

  1. Determine your new « identity ».

    The more specific your new identity, the easier it will be to prove it to yourself. For example : « I’m the type of person who never miss a workout » and « I’m the type of person who always eats a healthy meal at lunch » and/or « I’m the type of person who works on his own business as soon as I have free time ».

    To always have these identities in mind put post-it in several places in your house like on the calendar, the phone and the mirror of your bathroom. You can also have it in the wallpaper (lock screen) on your smartphone.

  2. Have small victories every day to prove it to yourself and motivate you to do that

    Follow your evolution and highlight your small victories to see that you are in the right direction. Make a daily challenge that takes you between 5 and 15 minutes. Once this challenge is successful, it’s a small victory in addition.

  3. Increases the difficulty of your challenges every 30 days

    For a month, for 30 days, you’ll have small victories. Once you have 30 small victories, make a party to celebrate these victories and increase the difficulty of your challenges for the next 30 days.

    Attention, our will’s strength is limited so use all this will to build this new healthy habit.

  4. When you have created you « new standard », it’s time to improve it.

    Improve your « new standard » by making small adjustments. Make slow and steady progress to win. If you make drastic adjustments, you will have more failures than small victories and this will make you want to give up.

  5. When you fail in something , be sure to fail differently next time

    Failure doesn’t mean that you have a bad or a weak personality. It’s just mean that you didn’t have all the knowledge and experience to succeed. Learn and practice more on the field to continue towards the best.

It’s not important where you’re from, where you’re going that’s important.

I warn you already that this a path with more that 1 billion challenges but it’s the price to pay for a better lifestyle. To achieve the lifestyle of your dreams , you will create 1 billion versions of yourself, all better than the previous ones (it’s like an update).

The most important thing is that you shouldn’t let anyone tell you that you can’t accomplish anything in you life (this also includes you parents).

If you know you can do it, do it !

What is the little victory you have recently made, and what the next ?

Share this article if you think it can help someone you know. Thank you.

-Steph

Body Under Construction 2017 12 01

body evolution transformation

Each month I do my body check to track my body’s evolution with photo, measurements and body fat(%) to reach my Golden Ratio.

I take my results in the morning with my stomach empty or just a glass of water.

I calculate my body fat ( %) with the 1 site skin fold (fat caliper) and I use the caliper’s chart.

Current

  • Height : 175 cm (5 ft 8.8 in)

  • Weight : 82.1 kg (180.77 lbs)

  • body fat(%) : 10.5 %

  • Waist : 90 cm (35.43 in)

  • Chest : 99.5 cm (38.97 in)

  • Arms : 34.2 cm (13.38 in)

  • Forearms : 29 cm (11.41 in)

  • Shoulders : 119 cm (46.85 in)

  • Hips : 95.5 cm (37.40 in)

  • Thighs : 60.5 cm (23.62 in)

  • Calves : 40.5 cm (15.74 in)

  • Neck :40 cm (15.74 in)

Goals (Golden Ratio)

  • Height : 175 cm (5 ft 8.8 in)

  • Weight : 80 kg (176.37)

  • body fat(%) : 8 %

  • Waist : 75.07 cm (29.55 in)

  • Chest : 107.25 cm (42.22 in)

  • Arms : 39.93 cm (15.72 in)

  • Forearms : 31.63 cm (12.45 in)

  • Shoulders : 121.47 cm (47.82 in)

  • Hips : 91.16 cm (35.88 in)

  • Thighs : 61 cm (24.01 in)

  • Calves : 39.61 cm (15.59 in)

  • Neck : 39.68 cm (15.62 in)

Websites where I found my Golden Ratio. Here and there .

Websites where I calculate my body fat(%), here  and there .

And you ? Have you set your goals ?

Share this article if you think it can help someone you know. Thank you.

-Steph

Adapt Your Training To Your Morphology (Part 1)

morphology

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

In bodybuilding, it’s really important to take into account individual morphological differences. Especially for squat and deadlift.

Squat and deadlift have a different muscular work for a brevilineal person and a rangy person

A brevilineal person has a proportionally long torso and short limbs. An rangy person has a proportionally short torso and long limbs. This has nothing to do with height, muscle development or adiposity. Which means that a person can be a small fat rangy or a tall skinny brevilineal.

A brevilineal person have facility for squat because their short femurs makes that the torso is little inclined. This limits lower back and hamstring tension. As a result, the movement can be done in relative safety and the brevilineal person can almost exclusively focus on quadriceps work. It’s for this reason that almost all squat champions are brevilineal. An impressive example is that usually dwarves monopolize podiums of small categories in powerlifting.

Rangy people have more difficulty to do squat because their long femurs makes that the torso is very inclined forward. This puts hamstrings, adductors and gracilis in a dangerous position. Rangy people must fight constantly to not be out of balance forward.

It’s also important to pay attention to the back’s position to avoid rounding the back. Having the round back causes serious spinal injuries like the famous herniated disc.

Rangy people doing this type of squat leaning forward works much muscles of gluteus maximus which have the function of straightening the pelvis, torso and all erectors spinae muscles that try their best to avoid the rounding of the back.

As a result, the squat for long limbs is excellent for developing powerful glutes and lumbar spine. On the other hand it requires a lot of concentration for the positioning of the body during the movement. It should be noted that more weights are heavy, the more dangerous the movement’s execution.

For rangy people who really want to work quadriceps, it’s advisable to use incline machine like « hack squat ».

Difficulties change side

change side

For brevilineal people who are the kings of squat, there is a reverse medal. They have a lot of trouble to do deadlift.

Brevilineal people with short legs should bend their legs to take the barbell. Sometimes their femurs are almost horizontal and this position requires a lot of energy to start the movement.

On the other hand, rangy people can take the barbell with their legs half bent. With this position, quadriceps can us the maximum energy to start the movement. The morphology of the rangy people allows them to lift heavier weights than brevilineal people despite a tilt of the gluteus and erectors spinae muscles

It’s for this reason that almost all of the deadlift champions are rangy people.

morphology brevilineal rangy

morphology deadlift

Ankles flexibility

ankle morphology

The ankles flexibility has a great influence on the squat’s execution.

Ankles flexibility may be influenced by musculotendinous limitation (such as significant calves retractions) or bone limitation. For example, if the dorsal flexion (the fact of raising forefoot) is limited, the squat technique is completely modified.

The lack of ankles flexibility limits the shifting of the shins forward and the advanced knees. This makes it necessary to squat with the buttocks very back and the back leaning forward, which has the effect of working intensely the gluteus maximus and the spine erectors muscles.

Squat with an excessive inclinaison of the torso put dangerously tension on the back muscles of the thighs, adductors magnus, gracilis and increase the risk of muscle tearing.

It should be added that the positioning of the femurs below the horizontal has the effect of rounding the back, which increases the risk of vertebral damage. This squat requires a lot of concentration for the positioning of the body during the movement because the more the weigh is heavy and more the movement’s execution is dangerous.

Be careful, whether for the squat or the deadlift, having stiff ankles make it difficult to flex our legs even if the femurs are horizontal.

morphology deadlift

Finally, the cantilevered that is more important for deadlift than squat, this is requires quadriceps to provide more strength to extend thighs on the legs.

Share this article if you think it can help someone you know. Thank you

-Steph

The Important Things To Delegate In Your Company

delegate

I watched an Olivier Roland’s video  and I learned good stuff.

Here are the most important things to delegate in your company

Accountability

accoutant

I often meet entrepreneurs who do their own accounting and they say it’s a nightmare. Here are the 2 reasons why I advise them to stop :

  1. Accounting requires a lot of time.

  2. It’s extremely easy to make a mistake. Even certified public accountants make mistakes. The problem when there is an error in your accounting is that all the numbers are wrong. And when all the numbers are wrong, you tax return is false and when your tax return is false, you are in a long-term nightmare.

It’s possible to find a good accountant for around $1 200 a year when you start a company. It’s always better to pay that than to be in a financial nightmare for 5 years because of a mistake in your tax return.

Technique

it provider

What’s cool is that with WordPress and its free plugins and themes, it’s easy to install and manage a blog / website. There are also other platforms that allow you to do the same thing.

On the other hand, when there is a major problem that exceeds your skills, it can be negative for your company. For example,your blog / website no longer responds. If you don’t know how to do, you can spend 2-3 days trying to understand the problem and it’s been 2-3 days since your audience no longer has access to your blog / website.

At that moment, you need an IT provider. This is not a person you will hire as an employee but it’s a person to whom you can entrust all the technical tasks that you don’t knew how to do.

Yes, it will cost money but ask yourself this question : « Is it better to spend 2-3 says repairing your blog / website is down or pay a IT provider who repairs it in 1 hour ? ».

I advise you to find a IT provider quickly when you start making money with your company before having a major problem. Maybe someone around you knows a good IT provider or maybe you need to find one on Upwork. Test this IT provider with a small task to find out if her is competent or not.

Customer support

customer service provider

It’s something to delegate but not as fast as the technique. At the beginning, it’s important to do customer support yourself to be in direct contact with the audience to see the problems in services or products, etc. But that doesn’t mean that customer support is the best added value task that the company’s founder can do.

With customer support, you will quickly see that there are often the same questions that are asked. To eliminate much of the customer support is to make a FAQ. A FAQ is the list of questions most frequently asked with a reply.

For other questions that are a little more complex that are are common, you can do a procedure to explain to the people who take care of your customer service how to solve the problem. And you can ask them to inform you when a question is frequently asked to have a permanent feedback. This allow you to stay in touch with reality.

Maybe someone around you knows a good customer support provider or maybe you need to find one on Upwork. Test this customer service provider with a small task to find out if her is competent or not.

Social media

social media provider

Since you have a blog or a website, you have an audience. This audience sends you messages when you create content. This is the same principle as for customer support, it’s important at the beginning that you answer the messages yourself to discover your audience. You will know the fears and the hopes of your audience. It’s important that you learn how to communicate with your audience.

To find out what things to delegate, you need to be aware of seeing where you bring the most added value to your company as a founder, it’s about innovation, strategy and setting up processes. This allows you to work on your company and not work in your company.

It’s important to know the difference between working on your company and working in your company (being a slave to your company).

Solution

solution

I told you there was a way to find IT provider, customer service provider and social media provider on internet. The best known platform for finding freelancers or outsourcing is Upwork . You will find providers from several different countries. Always test a provider with a small task that doesn’t have a huge impact on your company to make the selection.

Share this article if you think it can help someone you know. Thank you.

-Steph

Label And Format

 data science tableau label format

I have just enrolled in a Data Science course on Udemy  and I learned good stuff.

Our bar chart has colors by region but imagines that this bar chart is on a wall of an open space or in a report.

With labels, we can make this bar chart more clear, easier to understand.

In this bar chart, there are all necessary information: representative’s names, regions where representatives make sales and total sales for each representative in Swiss francs.

But, there is a problem. For example, if you ask for someone to say how many sales made Bill. This person must find Bill and see on the vertical axis to the left the value. Here we can see, it’s 1750.

But if we take the James case, we see that it’s between 1000 and 1500. James is far from the vertical axis and it’s difficult to say the true value.

That’s means, all people need to make effort to extract the bar chart’s information.

This it should not be the case because a Data Scientist searches always the best ways to communicate the information. This process is to help people to understand and extract the information in the easiest way.

Start with labels.

« Labels » button allows you to add text information in your bar chart.

data science tableau label format

You will add a label with the SUM(TotalSales) information

To do this, you click on SUM(TotalSales) and press and maintain the key Ctrl or Command on your keyboard and drag and drop SUM(TotalSales) on « Label ».

data science tableau label format

Now you can see the total sales value at the top of each bar.

data science tableau label format

The bar chart is easier to read because there is the total value of sales for each representative.

it’s time to add more information using the labels.

Use the « Rep » information. Click on « Rep », press and hold « Ctrl » key or Command key on your keyboard and drag and drop « Rep » to « Label ».

data science tableau label format

Now you can read the representatives names at the top of the bars.

data science tableau label format

You can also add the region. I’ll show you another way to add « Region » in « Labels ». Click « Region » in « Dimensions » and drag and drop « Region » on « Labels ».

data science tableau label format data science tableau label format

 

But it’s redundant because you can read the representatives names below and the regions at the top of the bar chart.

And each region has its own color. As it’s redundant, we remove « Rep » and « Region » from « Labels » by dragging and dropping out.

data science tableau label format data science tableau label format

 

It’s better, it remains only SUM(TotalSales).

data science tableau label format

Let’s go to the next level, we will publish our labels.

To do this, do a right-click on « Labels » and click on « … » button.

data science tableau label format

It allows you to have your own text. For example write « Sales : » and click on « OK » button.

data science tableau label format

Now you can see that your text appears at the top of the bars.

data science tableau label format

Well, click on « Labels » and click on « … » button.

data science tableau label format

Delete the text « Sale : »and click on « OK » button.

data science tableau label format

We will see now how to format your bar chart. This is the last step before your bar chart is in production.

You will change the labels size. Click on « Labels » and click on « Font »

data science tableau label format

Select « 12 » and bold.

data science tableau label format

Oh, you can do the same thing by clicking on « … » button

data science tableau label format

You have the possibility to change the color but we will keep the color black

data science tableau label format

Now you’re going to change the label type. Right-click on SUM(TotalSales) and click on « Format… ».

data science tableau label format

In fact the labels have their own format and you can change that by clicking on « Label » but all the other thing on Tableau give their format options make a right-click on it.

So when you click on « Format », you’ll see 2 tabs : « Axis » and « Pane ».

Select the tab « Pane » because that’s where the labels of our bar chart.

data science tableau label format

By clicking on « Alignement », you can change the text’s direction of the labels.

data science tableau label format

But what you can’t do with the « Labels » button is to change the digital type.

data science tableau label format

Return on the tab « Pane », we’ll change the numbers in currencies. Click « Numbers » and select « Currency(custom) ». You can also change the currency type in the « Prefix/suffix ».

data science tableau label format

To simplify, you delete 2 decimals in « Decimal Places ».

data science tableau label format

As you can see on my bar chart, the SUM(TotalSales) is vertical at the top of each bar. To change the direction of the label text, click « Alignement » in the « Pane » tab.

data science tableau label format

But there is a problem. Some bars don’t have SUM(TotalSales). To fix this, right-click on each bar and select « Mark Label » and « Alwlays Show ».

data science tableau label format

Now, the bar chart is more understandable.

Let’s put the units in thousands. Click on « Numbers » => « Currency(custom) » => « Units » => « Thousands (K) ».

data science tableau label format

Add a decimal in « Decimal Places ».

data science tableau label format

That’s better, we can see Swiss francs sales for each sales representative.

Look, there’s something you need to know You can’t change the size of the text in the tab « Pane ».

If you click on « Font » and change the size, it will not change anything on your bar chart.

data science tableau label format

This is because the font size in the « Label » button dominates the font that is in the tab « Pane ».

data science tableau label format

Ok, we changed the labels format. Now, let’s change the axes format.

To do this, right-click on the vertical axis and select « Format ».

data science tableau label format

Click on the « Axis » tab and change the text size with « Font » to 12.

data science tableau label format

Then, right-click on the horizontal axis. Selects « Format ».

data science tableau label format

And in the « Header » tab, you change the text size with « Font » to 12.

data science tableau label format

Oooh, do you see ? Mathiew is cut off. To arrange this, enlarge the bar chart by clicking and dragging on the right.

data science tableau label format

Right-click on « Central » in the top axis and select « Format ».

data science tableau label format

And changes the text’s size with « Font » to 12 and bold.

data science tableau label format

Now, look at the top of the bar chart. The « Region/Rep » line is useless because we know that Central, East and West are the regions and the representatives names are at the bottom of the bar chart.

data science tableau label format

To change it, right-click on « Region/Rep » and select « Hide Field Label for Columns ».

data science tableau label format

if you want to improve the title « TotalSales » by adding a space, right-click on the vertical axis and select « Edit axis ».

data science tableau label format

In the « General » tab, add a space in the title and click « OK ».

data science tableau label format

Let’s do one more thing. We’re going to put all the « Total Sales » in Swiss francs. Make a right-click on the vertical axis and select « Format ».

data science tableau label format

Click on tab « Axis » => « Numbers » => « Currency(custom) ».

In « Decimal Places », you put « 0 ». In « Units », you put « Thousand(K) ». In « Prefix/Suffix », you put « CHF ».

data science tableau label format

Well, you did a good job. Now you know how to change the format of the charts in Tableau.

Share this article if you think it can help someone you know. Thank you.

-Steph

Power Squat

power squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

This movement is the same as the classic squat but the difference is that legs are really wider and the feet are outwards. This position allows to work the inner thighs more intensely.

This exercise works quadriceps, adductors (adductor magnus, adductor longus, adductor brevis, adductor minimus, pectineus and gracilis), glutes, hamstrings, abs and iliocostalis.

Note

With power squat, the torso is less inclined that the classic squat. Some powerlifters like this technique to limit the work of the back. And other powerlifters prefer the classic squat to limit the work of the back by pressing their belly on their thighs.

squat foot stance position

Share this article if you think it can help someone you know. Thank you.

-Steph

The Importance Of Counting Calories

count calories

I watched a Jamcore DZ’s video and I learned good stuff.

As you already know, food is our energy. The energy from food, we call it calorie. Calories composed of macronutriments : carbohydrates, proteins and lipids.

Count the number of calories

count calories

With carbohydrates, proteins and lipids, we can know the minimum number of calories we need to consume, it’s the Basal Metabolic Rate (BMR). Basal Metabolic Rate (BMR) is the number of calories your body needs to function without doing any physical activity. That’s the number of calories you burn while you stay in bed all day.

With your Basal Metabolic Rate (BMR), you can find your Total Daily Energy Expenditure (TDEE) . Total Daily Energy Expenditure (TDEE) is the number of calories your body needs in a day when you train.

Total Daily Energy Expediture (TDEE) varies according to your level of activity during the day (the intensity of the tasks you have to do during the day and the intensity of your training).

Total Daily Energy Expenditure (TDEE) is always dynamic because it’s influenced by the Not Exercise Activity Thermogenesis (NEAT). Not Exercise Activity Thermogenesis (NEAT) is the number of calories you burn in a day when you have no workout. But attention, it doesn’t count the calories you burn when you sleep and eat. It only counts the calories you burn when you walk, read, write, work, study, etc.

As the intensity’s level of your tasks that aren’t a sport activity changes all the time, it changes your Total Daily Energy Expenditure (TDEE) all the time. Here are 2 scientific studies to better understand the Not Exercise Activity Thermogenesis (NEAT), here and there .

Now that you’ve seen your Total Daily Energy Expenditure changes all the time, you need to know that it changes your caloric deficit when you want to lose weight (be shredded) and your caloric surplus when you want to gain muscle.

Lose weight or gain muscle

weight lose muscle gain

The phase for losing weight (be shredded) and gaining muscle influenced by 2 things : morphology (endomorph, ectomorph and mesomorph) and genetics.

Take the example of an endomorph person. An endomorph person is a person who can easily store fat because, it’s a person who has greater resistance to leptin. Leptin is a hormone that manages your metabolism and your appetitie (leptin controls your feeling of satiety). An endomorph person who has this type of information has good tools to know how to manage his/her Total Daily Energy Expenditure (TDEE).

For my case, I’m a mesomorph person. Which means that I’m a person who is losing weight fast and gaining muscle fast. At first, I didn’t count my calories because it easy for me to maintain a good physique. But since I’ve been studying my body to find out how it works, my results are really better for the long term.

That’s why no matter what your body type, I advise you to take the time to count your calories to have the best body possible in the long term.

I use an app on my smartphone to count my calories (you can scan barcodes). It’s My Fitness Pal. Try it, it’s really helpful.

If you intentionally don’t take care of your health, accidentally, you will have an illness.

Share this article if you think it can help someone you know. Thank you.

-Steph