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Whether you’re on set or navigating pre-production, development, or post it seems that your destiny in life is to be busy. As a filmmaker, there is always something to DO.

So how can you improve the effectiveness of the same 24 hours you’ve always had in a day?

Photo credit: Chris Murray on Unsplash

Maybe you’ve already heard about the benefits of meditation, mindfulness, journaling, morning pages, or some combination of all the above. You might know that these practices enhance focus, reduce stress, and help you feel good. You probably have even experienced those benefits!

But when life gets busy and stressful, it’s harder to hang onto a “slow burn” habit. Meditation and mindfulness are like that – important over time, but hard to justify in the urgency of FIX THIS NOW.

As a fellow creative entrepreneur who is the official buck-stop for every project big or small, I find it helpful to have a backup plan. Much of the time, I have no trouble connecting with my inner voice and remembering my why. But SOME DAYS…

Some days are foggy and tricky and disorienting. On those days it’s good to have a starting point.

So here are five starting points that will help you maximize your time, as you remember who you are, why you’re doing this, and what makes you believe it’s possible.

1. I LOVE MOVIES BECAUSE _____

This can be a list of your favorite movies. A specific memory that prompted you to follow the filmmaker clarion call. A shared experience with your favorite person. The time you discovered your favorite film. A unique festival or cinema experience.

How much do you love movies? Start counting the ways. There are always even more than you realize, and what pops up second or third may surprise you.

2. HOW IT FEELS TO BE _____

Use all the words you can imagine to describe how you feel – right now, when you’re in the flow, how you don’t want to feel anymore, or how you imagine it would feel to complete this creative project.

Use feeling words, use colors, use weather patterns. Challenge your imagination to gather all the possible word pictures you can paint and let it be nonsense. You’re here to connect with your inner depths, and inner depths can be Sharknado sometimes.

3. MY LIFE AS A _____

Tell a story about one of your roles in life. Sibling, parent, mentor, boss, consumer, creator, helper. Could be the untold story of your peculiar growing up years or your favorite dinner party anecdote. Whatever springs to mind, tell the story for your eyes only.

Even though your story about parenting has no direct relation to your film project, you don’t stop being a parent as you go about film work. Recognizing that in your meditation can help you approach your project tasks in a more integrated fashion that honors your whole life – not just your creative work.

Photo credit: Annie Spratt on Unsplash

4. NO ONE UNDERSTANDS THAT _____

One of the most universal feelings in life is being misunderstood. Lean into it, lean into it hard. There’s something special about your own specific take on a universal feeling, and if there’s any place to explore that, this journaling session is it. Let it be self-indulgent.

Having a place to fully vent is like a release valve for your productivity. Now you can get into it without the need to prove a single thing – your grievance has been aired. What a distraction from which to be freed!

5. WHAT WOULD MAKE TODAY FEEL SUCCESSFUL IS _____

This one is sneaky, because as you begin jotting down all the tasks cluttering up your brain, you may find that what you actually want is just beneath the surface. All it needs is a little window to poke its head out and make itself known, and once you see that… well, you’re free to go ahead and get it.

BONUS MATERIAL: IF JOURNALING IS HARD, TRY THIS

Throwback to the early days of DVDs, when you could buy one movie and wind up with hours of extra footage and commentary (and previews for other movies).

If journaling is not a habit for you, and your day just feels too full to cram one more thing in there, bear with me. Give one of these hacks a try before you give up entirely.

1. Set a timer. Whatever time you have (3 minutes, 8 minutes, 15 minutes), it’s enough.
2. Set an alarm! Remembering to meditate is half the battle.
3. Use a pre-recorded guide. Something as simple as a voice memo you made yourself, or as inspiring and deeply moving as this musical guided meditation I made for you.
4. Try listening to music. Some background noise might help create a safe bubble for your journaling.
5. Try scribbling. Just keep the pen going, fill up the space, don’t stop. Remember, nonsense is allowed.
6. If writing or typing is an obstacle, who says you can’t talk it out? Open up your voice memos and hit record.

I hope you’ll give these journaling prompts a try! Stick it out for a week and see what difference it makes for your productivity, confidence, and overall sense of satisfaction in your work.

Bon voyage.

CORTNEY MATZ is a singer/songwriter, entrepreneur, and creative coach in Los Angeles. After a 10-year career in video production, screenwriting, and post-production editing, Cortney relocated to LA to pursue music while building community, encouraging her fellow artists and filmmakers along the way.

She made you a free 15-minute musical journaling meditation, which you can hear at cortneymatz.com/meditation

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Optimize Yourself and Your Filmmaking Career (feat. Zack Arnold, ACE)

Award-winning Editor Zack Arnold, ACE (Cobra Kai) stopped by Filmmakers Academy to join Lydia and Shane Hurlbut, ASC on the Inner Circle Podcast. A champion of wellness for his fellow post-production peeps, Zack shares healthy changes that filmmakers can start today that will make an astronomical difference tomorrow. And it all starts with your mindset. 

Zack recently semi-retired from his role as a Hollywood film and television editor, with a long list of credits that range from Empire to Glee and Burn Notice. Now in the next phase of his life, Zack transitioned to a career strategist and podcaster who specializes in helping artists and creatives establish balance and sustainability in their careers. 

Anyone who works full-time in the film industry knows that creating balance and sustainability is no easy task. That’s why Zack Arnold created Optimize Yourself, developing resources to design the more balanced, more sustainable career that filmmakers deserve. 

Zack Arnold even wrote some powerful e-books every filmmaker should keep on their virtual shelf. 

• OPTIMIZE YOUR CAREER
• OPTIMIZE YOUR NETWORKING
• OPTIMIZE YOUR TIME 

IMBALANCED HOLLYWOOD SUCCESS

Now, we use “retired” loosely as Zack is not entirely out of the game. He loves Cobra Kai and plans on returning to edit its final season to see it through to the end. 

So, you may be wondering, why would an editor at the top of his game want to retire from the film industry? 

Well, Zack considered the peak of his success in Hollywood simultaneously as hitting rock bottom. While this seems counterintuitive to most, there’s good reason for such sentiment. 

Photo courtesy of Zack Arnold

His moment of clarity happened while editing the first season of Empire. There he was, editing the biggest show at the time. For those who don’t remember, Empire was a cultural juggernaut and broke many records in ratings. In fact, it was one of the last shows to be considered appointment television. You couldn’t go anywhere without hearing about the show. And there Zack stood in the epicenter as one of the editors of Season 1. 

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“Looking at the trajectory of my career, it’s like I’ve made it,” recalls Zack. “I’m sitting in this room, no windows, all by myself looking at a timeline. And a week from now 25 million people are going to see the editorial choices that I’ve made. This is what it’s all about. I’m also sitting in the same room putting my children to bed via FaceTime for the 100th time in a row realizing this is not the life that I thought it would be.”

THE NEED TO OPTIMIZE YOURSELF 

At one distinct moment, after putting his kids to bed via FaceTime, they thought the phone had hung up when it hadn’t. What he heard severely troubled him. Zack’s son asked his wife, “Why doesn’t Daddy want to put us to bed at night? Why doesn’t he love us?” 

“That’s when I said, ‘This is not the life that I signed up for. Like getting 25 million people to watch a show that I have my name on and it’s on all the trades and all the magazines, this is not the life that I designed and the life that I want.” 

Photo courtesy of Zack Arnold

This is when Zack realized that the definition of success in the industry is different from our own, even if we don’t realize it. Many filmmakers just don’t take the time to define it for themselves. 

It wasn’t long after when negotiations came around for Season 2 and Zack realized he had no negotiating power. He needed the paycheck to make a living and support his family. This was a huge wake-up call for him. 

He realized that there were certain things about his editing career that he loved, but he needed to start diversifying his skills and finding more fulfilling ways to generate income. 

“That was just the deep dark dive into learning about personal and professional development and the power of mindsets and how to strategize your career and how to build a network. Because I never wanted to be in the position again of ‘I have to take a job where I have to choose the work and the paycheck over my kids.’”

FUTURE-PROOF YOUR FILM CAREER

With the strike, we can see just how fickle the film industry can be. One day you’re putting in more hours than you could possibly manage and the next you could be out of work for weeks or months on end. Toss in the prospect of A.I. taking jobs and ask yourself, how sustainable is this all? 

Zack saw the writing on the wall eight years ago, which is when he devised his Optimize Yourself program. The way filmmakers will survive is through diversifying themselves in their careers. This is another reason why we at Filmmakers Academy preach the need to learn and master skills in every department. 

“It’s not just a matter of how long before I can go back to work,” explains Zack. “It’s will my career be waiting for me when I get there? And everybody else, I think, is collectively having this identity crisis of who am I if the only thing I do is this one job, and I can’t make a living doing it anymore? So I think that what we’ve done and building these different avenues of income and ways to provide value to others. I think that’s the wave of the future for everybody in the industry.” 

Start with a change of mindset

We allow ourselves to be defined but what we do in the industry. In Zack’s case, he saw himself purely as an editor until he pulled back and saw himself in a new light. Nevertheless, the long hours and stress led him to feel exploited. 

“The business was literally killing me.” 

To counteract the nature of the business, he was drawn to learning more about mindset, productivity, health, and wellness. What he discovered is that the strategy and tactics themselves to optimize yourself don’t actually matter. 

Photo Courtesy of Zack Arnold

“If you don’t believe first that you’re capable of doing these things,” he reasons, “I can teach you everything available in the world and you’re going to do nothing with it. So belief is the foundation of all of it.” 

This was the toughest bridge for Zack to initially cross. He was an editor, after all! Today, he works with his students to overcome the struggle of transitioning or pivoting in their careers. The mindset they operate from is ‘I have to start completely over.’ According to Zack, that’s not even remotely true. 

Follow Zack Arnold to future-proof your career!

“If the narrative is this is all that we’re capable of, well, we need to start over to learn something else. And it took me a long time to figure this out.” —Zack Arnold, ACE

TRANSITIONING IN YOUR CAREER STARTS WITH YOUR MINDSET

When starting something new, especially in a creative field, it’s common to feel a sense of imposter syndrome. In Zack’s case, he thought, “Who am I to think that somebody’s going to pay me money to coach them to be healthier when I worked in Hollywood editing my whole career?” 

But he re-established his internal narrative and began to see himself as so much more. “I’m transitioning to be a wellness coach and a career coach,” says Zack. “It’s the essence of what I’m really good at.” Now, he uses his editorial mind in taking on disparate, disconnected information, story points, and narratives, then connecting them all together to communicate a larger idea.  

“Once I figured that out, it was just, I don’t have dailies that are coming into my Avid anymore,” Zack illustrates through the scope of an editorial analogy. “You are creating the dailies and it’s my job to help you edit them down and construct the narrative that you want for the next chapter of your story.” 

People don’t always realize that being an editor is much more than learning Avid or asymmetrical trimming. You juggle many personalities from the director to the producers and need to empathize with everyone to tell a common story. You need to be an expert communicator and meditate on the needs of others. 

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“Once I connected the dots and realized I’m really good at taking all of these story points, and simplifying and communicating them, and simplifying and communicating them in a really succinct narrative, that’s when I realized I can be a great coach. But it took a long time to connect those dots.”

TIME MANAGEMENT AND MINDSET

As a TV editor, one of the most popular questions Zack receives is, ‘What’s the most important skill?’ It’s all about time management. If you want to deliver great cuts and, as Zack puts it, “be part of the sausage factory,” you must be amazing at managing your time. 

Ultimately, when Zack established a better way for himself, there was more time for his family and personal well-being. 

“That’s when the transition was made over to coaching because my intuition kept saying, just this voice inside, you’re meant to be doing something different and better than what you’re doing now. But using the skills that you have.” 

Fixed Mindset and Growth Mindset

This intuition that Zack experienced is connected to mindset. The way Zack puts it is there’s a difference between a fixed mindset and a growth mindset. While a fixed mindset limits one to believe ‘I am who I am’ and they cannot change, a growth mindset allows one to believe they can learn and change any shortcomings. 

What Zack eventually realized was to set audacious goals for himself. He describes how he was really out of shape back in 2015. So, what did he do? He decided to train to become an American Ninja Warrior. It was about being bold with his ambitions. 

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“What I learned through this process is that we spend our entire lives telling ourselves, we can’t do things, and I realized that I am completely and totally full of shit. Because I would say I can’t do that. But then I would force myself outside my comfort zone, to try the hardest version of what I could do, and slowly build upon that. And I realized I’ve been lying to myself my entire life. Then again, it all came from having the wrong mindset, having the wrong programming, and all these limiting beliefs. And it was by putting myself in a position where I was forced to do something really, really difficult outside of my comfort zone, that’s where all of my growth occurred.”

TUNE INTO PREMIUM FILMMAKERS ACADEMY PODCASTS

Watch The Full Interview 

Did you like this episode of The Inner Circle podcast? The full video podcast is available exclusively to members, including Basic and All Access.

You’ll also love our other episodes about all things filmmaking on Spotify and iTunes — and pretty much anywhere else you listen to podcasts!

To get premium courses and lessons, become an All Access member today!

As an All Access member, you get full access to every course and lesson instructed by industry professionals, like Shane Hurlbut, ASC, David Cole, Jamee Ranta, and more. On top of that, you gain entrance into our exclusive community and can use the FA app to enhance your skills while on the job! 

The post Optimize Your Filmmaking Career (feat. Zack Arnold, ACE) appeared first on Filmmakers Academy.

4 Self-Care Tips for Filmmaking Entrepreneurs

Lydia and Shane Hurlbut, ASC welcome Nigerian filmmaking entrepreneurs Carolyn Seaman and Thomas Jeffery Seaman onto the Inner Circle Podcast. 

With 20 years of experience advancing the rights of women and listed on the 2021 FemiList 100, Carolyn Seaman produces films and documentaries focused on social change. Carolyn also heads the Girl Nation Film Academy where she trained hundreds of young African women to write, shoot, direct, and edit their own films. She currently serves as the festival director of WIFFEN (Women’s International Film Festival: Nigeria), a nonprofit organization that empowers Nigerian women to tell their stories through filmmaking.

Thomas Jeffery is a filmmaker who works in tandem with his wife, Carolyn, producing films and documentary projects in Nigeria and beyond. Thomas Jeffery has found Shane’s mentorship to be one of the most influential factors that has defined his growth as a filmmaker following film school. He serves as the CEO of the African film production company, Cine Culture Films. 

The conversation in this episode explores love, gratitude, self-care, and the ripple effect that is produced by entrepreneurship. In the case of Thomas and Carolyn, their ripple created a huge impact bringing filmmaking education to thousands of women in Nigeria. 

Being A Filmmaker and Entrepreneur Is Stressful!

Let’s be clear, every filmmaker is a business owner from the freelance boom operator to the director who runs their own production company. Filmmakers are ‘filmpreneurs’. Whether you’re an artist trying to break into the film industry or a leader who wants to build the infrastructure to educate an underrepresented class, it’s essential to pace yourself and set realistic goals.   

That was certainly the case for Carolyn Seaman who suffered from burnout that led her to the hospital on two occasions before she discovered self-care. 

“That was a big one,” says Carolyn, “because for me to get to the point of being hospitalized, it means I don’t even get any warning signs. I’m literally going on until my body is no longer going.”

The influx of responsibilities that come with running an organization like WIFFEN and educating over 800,000 girls in Nigeria is a lot to juggle for any one person. 

So, Carolyn enrolled in empowerment and self-development programs that encouraged her to prioritize her mental health and wellness. She improved her anxiety with stress management techniques like meditation and unplugging from work. 

Let’s explore some self-care tips to help you sustain your career as a filmmaking entrepreneur!

Tips For Managing Stress And Anxiety

Carolyn realized that her journey of self-care is a personal one — as we each have needs that are specific to our experiences. 

1. Ask Yourself The Right Questions

For Carolyn, there was a need to try and take on every single project tossed her way. However, this kind of approach became unsustainable and led to severe burnout. Now, she learned to ask herself questions to better understand her circumstances. 

Say she receives an opportunity for a new project, Carolyn will ask herself: 

• How critical is this opportunity to my growth as a leader? 
• How practical is adding another responsibility to my already existing workload? 
• What’s the deadline and how much of a window do I have to accomplish it? 
• I don’t want to bite off more than I can chew, so how flexible are they? 

In the past, Carolyn would respond to every email and try to appear at every single event and commitment. But realizing a career is a marathon rather than a sprint, she learned to better pace herself. 

“Now I’ve learned to say, let me look at my schedule and get back to you,” she explains. “I used to think saying that was pretending to be some celebrity. Like who am I to be looking at some schedule?” 

However, it doesn’t make you conceited to put your health and wellness first. It’s better to be practical about what you can achieve and work with a manageable timeline. Now, Carolyn has changed the tune of her questions. 

2. Create A Healthy Work-Life Balance

Managing a healthy work-life balance goes far beyond working until you reach vacation time. It’s all about a change of mindset. Some of us feel guilty for taking time off work and prioritizing ourselves — but it’s actually the other way around. 

If you find yourself absolutely fried, take a step back. If you have a deadline, just know you will find a way to overcome it. That’s why it’s essential to surround yourself with a caring and like-minded team. 

If you really struggle to set time aside for yourself, take a lesson from Carolyn. If you need longer weekends, set your schedule to allow a regular three-day weekend. 

3. Value Sleep And Rest

No matter what way you look at wellness, your sleep schedule is the cornerstone. 

In the past, Carolyn and Thomas Jeffery would arrive home and fall over exhausted on the couch only to wake up at 6:00 AM still in their clothes from the day before. Then, they would have to be ready to train by 9:00 AM. 

After two decades, they realized they had to value their sleep schedule. So, if you’re tired, here’s a word of advice, go to bed. 

All that said, rest is much more than sleep. For instance, Thomas Jeffery hadn’t truly rested for five years when he was approached to lead a big project. Even though he had initially agreed to the project, he ultimately decided to bow out to take the necessary time to recover without feeling guilty. 

This brings us to our next tip…

4. Don’t Make Decisions Based On Fear

With the state of the film industry and dealing with the loss of work due to the strike, it’s easy to fall into fear-based thinking. You don’t want to turn jobs down because what if work dries up? Then, you find yourself suspended in a never-ending cycle like a hampster wheel. 

Another reason to avoid fear-based thinking is because it tends to manifest stress in your body. How does it do that? Well, your fear puts you into a fight or flight paradigm which is troubling for your nervous system. This is not an ideal headspace for making sound decisions and considering your well-being. 

Before You Say, “That’s Just The Film Industry…”

There was a time when anywhere from 12 to 14-hour days was the norm of the film industry, but the pandemic revealed that’s just not so. 

White papers were sent out that advised productions to keep to a 10-hour day to rest their immune systems only to find that’s just good practice. Before the pandemic, filmmakers never had time after work to go see a movie, attend their kids’ events, or even go out to dinner. 

But it’s all actually possible but hinges on a change of mindset. If you have better planning, you will make your day. The new generation of filmmakers understands this shift which is full of great benefits. 

There is significant value in 10-hour work days which leads to better performance and happier crews. This is something to consider when you’re planning your next project. 

WIFFEN: Women’s International Film Festival Nigeria

The Women’s International Film Festival Nigeria is a premier film festival in Nigeria. The goal of the festival is to celebrate women in film around the world. 

The festival was birthed out of the desire to build a community of female filmmakers supporting and empowering one another to grow and thrive in the global film industry. It was created by Girls Voices Initiative with support from the French Embasssy to Nigeria. WIFFEN encourages women filmmakers to think, imagine, create, and share their stories with the world. The festival accepts submissions for FREE.

Learn more about WIFFEN today!

TUNE INTO PREMIUM FILMMAKERS ACADEMY PODCASTS

Watch The Full Interview 

Did you like this episode of The Inner Circle podcast? Then, you’ll love our other episodes about all things filmmaking on Spotify and iTunes — and pretty much anywhere else you listen to podcasts!

To get premium courses and lessons, become an All Access member today!

As an All Access member, you get full access to every course and lesson instructed by industry professionals, like Shane Hurlbut, ASC, David Cole, Jamee Ranta, and more. On top of that, you gain entrance into our exclusive community and can use the FA app to enhance your skills while on the job! 

The post 4 Self-Care Tips for Filmmaking Entrepreneurs appeared first on Filmmakers Academy.

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Statista Consumer Insights says, “50% of Americans claim to actively try to eat healthy.” 

Over at craft services, you might find stacked cans of soda, assemblages of candy bars, and pyramids of pastries galore. Your attention is currently fixed on the scene while your hand reflexively reaches for your favorite kind of doughnut. You know the kind, with the cake frosting and pink sprinkles. 

Now, what’s the problem with this picture? There’s a lack of awareness. It’s difficult to follow healthy on set eating habits without planning ahead of time, especially when you are surrounded by unhealthy options. 

The first step to clean eating is to commit to healthy habits. That means eating with intention. 

You can eat with intention by pre-planning snacks and meals that you can eat throughout the day. Fortunately, most productions offer healthy eating alternatives. But don’t be afraid to introduce yourself to craft services and get to know what healthy foods they serve. 

Now, let’s take a look at some basic eating habits filmmakers should consider for their routine. 

6 CLEAN EATING HABITS FILMMAKERS SHOULD KNOW

It is vital for filmmakers to make an effort to eat well in order to stay energized and focused throughout long days on set. 

Here are some tips for good on-set eating habits:

1. Plan ahead: Bring healthy snacks and meals with you to the set so you are not reliant on the often unhealthy catering options provided by the production.
2. Stay hydrated: Drink plenty of water and avoid sugary drinks or excessive amounts of caffeine, which can lead to dehydration and energy crashes.
3. Eat small, frequent meals: Instead of relying on large, heavy meals, aim to eat smaller, more frequent meals throughout the day to keep your energy levels consistent.
4. Choose healthy options: Opt for healthy snacks and meals that are high in protein, fiber, and healthy fats, and avoid foods that are high in sugar, salt, or unhealthy fats.
5. Take breaks: Take advantage of breaks throughout the day to eat and recharge. This will help you stay focused and avoid burnout.
6. Avoid late-night snacking: Try to avoid snacking late at night, as this can disrupt your sleep and lead to fatigue the following day.

Learn About Healthy Habits

6 TYPES OF CLEAN FOODS FILMMAKERS SHOULD KNOW

As a filmmaker, your life can be incredibly busy and demanding, leaving little time for self-care. It’s important to remember that your health is just as important as your craft. 

In fact, taking care of yourself can help you be more productive and creative in the long run. Now, let’s take a look at some healthy alternatives that can help keep you energized and focused throughout your day.

1. Berries

Berries are a great source of antioxidants, which can help protect your cells from damage caused by free radicals. 

They’re also packed with vitamins and fiber, making them an excellent choice for a healthy snack. 

Try snacking on fresh berries like strawberries, blueberries, raspberries, and blackberries throughout the day.

2. Nuts and seeds

Nuts and seeds are a great source of healthy fats, protein, and fiber. 

They’re also rich in vitamins and minerals like magnesium, zinc, and vitamin E. 

Try snacking on a handful of almonds, cashews, pumpkin seeds, or sunflower seeds between meals.

3. Leafy greens

Leafy greens like spinach, kale, and arugula are packed with nutrients like vitamin K, vitamin A, and folate. 

They’re also low in calories, making them a great choice for those looking to maintain a healthy weight. 

Try adding a handful of greens to your smoothies or salads throughout the day.

4. Whole grains

Whole grains like brown rice, quinoa, and oats are a great source of complex carbohydrates, which can help provide sustained energy throughout the day. 

They’re also packed with fiber, which can help keep you feeling full and satisfied. 

Try swapping out white bread and pasta for whole-grain options.

5. Lean proteins

Lean proteins like chicken, fish, and tofu are essential for building and repairing muscle tissue. 

They’re also a great source of energy and can help keep you feeling full and satisfied. 

Try incorporating lean proteins into your meals throughout the day.

6. Fruits and vegetables

Fruits and vegetables are packed with vitamins, minerals, and fiber. 

They’re also low in calories, making them a great choice for those looking to maintain a healthy weight. 

Try incorporating a variety of fruits and vegetables into your meals throughout the day.

THE BOTTOM LINE

Overall, by making conscious choices about what you eat and when you eat, you can maintain good on-set eating habits and stay energized and focused throughout those long days on set. 

As a filmmaker, it’s important to prioritize your health and well-being. By incorporating healthy foods like berries, nuts and seeds, leafy greens, whole grains, lean proteins, and fruits and vegetables into your diet, you can help keep your body and mind energized and focused throughout your busy days. And choosing water is ideal for enhancing your energy and focus. 

Remember, taking care of yourself is just as important as taking care of your craft.

The post Healthy Filmmaker: On Set Eating Habits appeared first on Filmmakers Academy.

As some of you may know, my background is in nursing, and I later became a life coach obsessed with business before earning my certification as a master-level Reiki practitioner. In fact, one of my specialties involves invoking my combined experience to advise various industries from law enforcement and entrepreneurs to film and entertainment.   

Joaquin is not only a positive and energetic person, but he’s also a remarkable editor. But, like a lot of people, Joaquin struggled with his health for over a decade. It was when he introduced healthy habits into his daily routine that he achieved his dream job in film and scripted television. We’re going to explore some of those healthy changes below, so keep reading!

HOLLYWOOD EDITING MENTOR: EPISODE 35

HEALTHY MORNING ROUTINE

Careful time management plays a huge role in your success. Joaquin keeps an eye on the clock, knows what he must do each day, and keeps up with his daily routine. Such an approach boosts his productivity while reducing his stress so he does not fall behind. 

There is a real benefit to starting your day off right. You know what they say about waking up on the wrong side of the bed. 

Allow me to use myself as an example. My routine is simple, gratifying, and prepares me for what’s to come in five simple steps. 

First of all, I wake up and drink two glasses of water – that means before coffee. We lose water overnight and must replenish ourselves. 

The second thing I do is meditate on the spot so I don’t have an excuse to skip it. I will even drink my water while I meditate, and when it’s an especially busy morning, I’ll cut it back to 3-5 minutes. (But, more on meditation below…)

Third, I have my coffee complete with protein powder, turmeric, Benefiber, and probiotics. Fourth, I stretch to loosen my muscles to prevent injury while also building my core. And last, I go on a walk to let the dog out and get sunlight and that much-needed melatonin. 

MEDITATION

Sometimes we are so concerned with maintaining ourselves physically that we overlook our mental health. Pushing everything out of your head helps quiet your mind at work so you can focus. 

Our mindset impacts everything we do. Confidence is the ability to see ourselves as successful. If we feel that we cannot do something or we might mess up, it’s because of our mindset. You can expand mindset through techniques like meditation. 

Joaquin believes meditation makes you a nicer person to be around because you’re not as quick to the trigger when you receive criticism or notes you may disagree with from the director. 

Meditation helps you keep from personalizing things so that you’re steadier and let things roll off your back. People love being around you because you’re calm, steady, and positive. That energy is attractive to everyone and you get more work, which allows you to attract the jobs you want and produces a long career.

Try these five steps to improve your mental health!

MANAGE YOUR ENERGY

Vampires are those really toxic people where you’re just like, “Oh, get away from me!” We are energetic beings who must manage our energy. Our cells and mitochondria have energy and we have to understand that our energy literally impacts other people. And it can impact whether or not you get the job. 

Your negativity or the vibe that you put out is what causes you to lose a job, whether it’s because you’re impatient, frustrated, or have a scarcity mindset. Meditation combats negative energy so you can keep your mind clear and open. 

As an editor, Joaquin notes how you’re in an intimate setting for long periods of time. And yes, you’re often criticized and have your decisions questioned while remaining quiet. You can’t take it personally, it’s part of the job. 

Photo by Ron Lach, Pexels

Meditation helps create space in your mind and calms it down. In fact, introspection even helps with neural connectivity in the brain and decreases Alzheimer’s disease. However, if you’re one of those people who shudder at the notion or don’t know where to begin, don’t worry, there are apps for that. One such app is Insight Timer which supplies you with guided meditations. 

It’s best not to have an all-or-nothing approach to meditation. You don’t have to find time to just do it all in the morning. Try the times that work best for you and your schedule. That might be in the evening or you can break it up into twice a day. 

Discover ways to overcome negativity and better manage your energy!

GET THE RIGHT AMOUNT OF SLEEP

Sleep is an obvious factor in improving health and advancing in your career. Long nights at the computer may seem productive. But without the rest to heal your body and mind, you will only dull your senses. Joaquin makes sure that he gets the right amount of sleep to stay sharp the next day. 

You might be surprised at what quality sleep can cure. Maybe you feel hungry all the time. Or you feel groggy and unfocused. We all have the same 24 hours in the day but running on five or six hours isn’t typically optimal. And even if you can do it for a little while, it will catch up to you. It’s important to understand that impact on your overall health. 

A consistent sleep routine promotes better quality sleep. If you struggle, try and calm your mind before bed. If you can only get six and a half hours, you don’t want to waste a minute tossing and turning. This is where meditation comes in handy. And to stay asleep, try eyeshades, earplugs, and a sound machine. 

As editors, you are exposed to blue light all day long. The last thing you want is to be on your phone before bed. Smartphones and tablets emit so much blue light that it overstimulates your mind which requires darkness at night to produce melatonin. 

Learn more about healthy sleep habits!

HEALTHY EATING

Rather than pass out after a heavy lunch, Joaquin keeps his meal light and nutritious so he has the energy to perform. While Joaquin loves coffee he had to trim it down due to caffeine overload. Now, he has his big cup in the morning but leaves it at that. In the afternoons, he made the switch to tea and hasn’t looked back. 

Do you feel like you are constantly eating? If you feel low energy, you might think that you need to eat more to refuel yourself. But it might not be food that you lack. Instead, you might really be dehydrated, depressed, or lacking quality sleep. 

Photo by Antoni Shkraba, Pexels

When you do eat during meals, try and be selective with your food and serving size. You want meals to boost your energy. So, beware of consuming lots of sugar for energy, you will crash and feel even worse. Plus, the pancreas must work harder to put out insulin to combat the sugar in your body. 

Discover what foods and meals are best to maintain a healthy lifestyle!

OPTIMIZE YOUR ENVIRONMENT FOR HEALTH

Joaquin began making changes around his environment, starting with his office. He swapped his old desk out for a standing desk and brought in small weights and a yoga mat. That way, he could take breaks to stretch and do lightweight exercises. 

He does this in addition to taking walks and getting sunlight. This, combined with editing mentorships, helped Joaquin advance in his career and make positive strides forward. He has more energy and feels less foggy mentally. 

SEEK MENTORSHIP 

Joaquin mentions how he was just contacted the other day by someone seeking mentorship. They hit a wall and felt burned out and were in need of someone to talk them through it. In fact, Joaquin even recalls his own experience and coming close to quitting. Thankfully he stuck it out – and it was through the help of mentorships. 

At the time, he had panic attacks and was left with the feeling of uncertainty about his career. He then found key mentorships in the post-production community that motivated him to power through the hard times. 

“I realized that it wasn’t just me out there alone. For a while, I thought no one understood me. I’m trying to figure it out but I’m lost. Then, suddenly, having a mentor, it’s like, now this person has helped me pick a path. And now I can achieve my goals. There’s a lot of emotional support that comes through mentorship.” –Joaquin Elizondo, Filmmakers Academy Editing Mentor

Joaquin has mentors that aren’t just in post-production but in other areas of his life. For instance, one of his mentors is his personal trainer. Editing involves a lot of sitting and squinting in dark edit bays. Not only did Joaquin lose 20 pounds with his trainer’s help, but he also gained more clarity, energy, and creativity because he is active and eating healthy. 

Find out more about how you can set up a time to meet one of our mentors!

THE BOTTOM LINE

Joaquin’s approach to healthy living is a lifestyle and it takes commitment. One of the secrets to landing the job and meeting your career goals is to ensure that you are mentally and physically fit. Without clear health goals, you may not be able to keep up with the demands of such a fast-paced industry. 

At the end of the day, only you can determine the best choices for your journey. We hope you can benefit from our personal stories and remedies to maintain a long and healthy career in the film industry. Remember, fuel your success with inspiration and positivity and start with little changes to boost your health and creativity!

Check out HollywoodEditingMentor.com for more on post-production. It’s free to sign up! And if this episode helped, please share it! Let’s help our fellow filmmakers. 

• Sleep Wellness
• Clean Eating On Set
• Energy Management is Your Key to Success

The post HEALTHY HABITS FOR THE POST-PRODUCTION EDIT BAY appeared first on Filmmakers Academy.

Summers are only heating up, rising much higher in temperature now than in previous decades. In fact, according to Climate Central, the United States is experiencing more “extremely hot days annually” compared to the past 50 years. That means filmmakers need to prepare and take action for the challenges that lie ahead. 

Let’s take a closer look below at how you can stay safe, cool, and in your zone while on the job. 

But first, take a deeper dive into health and wellness specific to your filmmaking lifestyle.

• Health Habits for Filmmakers: Sleep Wellness
• Energy Management is Your Key to Success
• Filmmaking Nutrition: Clean Eating On Set
• Mental Health in the Film Industry

EXTREME HEAT TAKES A TOLL ON THE BODY 

Filmmakers who work outside during heat waves need to take even more precautions. The Center for Disease Control and Prevention lists outside workers as a vulnerable population to excessive heat. 

There are a few types of heat-related illnesses to be aware of:

• Heat stroke
• Heat exhaustion
• Rhabdomyolysis
• Heat syncope
• Heat cramps 
• Heat rash

Heat stress is when your body temperature rises faster than it can cool itself down. What heightens your chances of heat-related illnesses are high levels of humidity, dehydration, poor circulation, sunburn, and cardiovascular preconditions. And that’s just to name a few! 

While the summer heat is unavoidable, here are a few simple solutions for the summer months. 

STAY HYDRATED WITH WATER

I know this seems obvious but it cannot be overstated. Hydrating with water is your number one way to endure the heat. Anywhere from 45 to 75% of your body is made up of water and under hot weather conditions, you can lose upwards of 1.5 liters an hour. 

When your internal temperature rises, it triggers the sympathetic nervous system which, in turn, activates your sweat glands. The sympathetic nervous system is also responsible for your fight or flight response and when stressed with extreme heat, may cause fatigue, weakness and trouble with balance or vision.  In order to stay hydrated, workers should drink around 10 liters of water throughout the working day. 

Photo by Gustavo Fring, Pexels

One of the first things you should do during your morning routine is to drink a glass of water to rehydrate. That’s because you can lose about a liter of water just when sleeping. It’s recommended to drink 12 to 16 ounces of room temperature water to replace water loss immediately. 

Many productions provide cases of water for the crew. However, consider what happens to those bottles at high temperatures, the plastic contains chemicals that leach into the water. Think back to all the cases of water you’ve seen baking under the sun or sitting on hot truck beds. A better alternative is to take your own hydro flask to set and fill it from a tap water source, if possible to cherish the cells in your body. 

WATER ALTERNATIVES

Some of us prefer something with caffeine or a little more taste than water to keep awake and energized. Drinking a lot of caffeine like coffee, energy drinks, or soft drinks will only leave you feeling more dehydrated. Even sports drinks, if over-consumed, can have a lot of sodium, so be careful. 

If you want to add some flavor to your water routine, there are powder drink mixes like Junp. It comes in pouches that you can easily add to your water to get those electrolytes and much-needed minerals. There’s also coconut water that contains nutrients and keeps you nice and hydrated. 

Right now, everyone is on the Celsius kick. Celsius is a fitness drink that has caffeine but too much could cause diarrhea and nausea. Rather than drink every day, it’s better to drink on occasion as a treat.

Just remember, caffeinated beverages are not a water alternative. So, that means much more water than tea or coffee. I have 2 cups max in a day with a lot of water in between. If you prefer tea, try and turn to uncaffeinated options. 

SUMMER MEAL BREAKS 

While water is essential, it is also important to replace salt and glucose to maintain blood glucose levels and avoid fatigue. If you are only drinking water, meal breaks are crucial to getting your salt and glucose intake. In the past, we covered in-depth how to benefit from clean eating on set, but here are some foods that are especially useful when it’s hot outside. 

When working in the blazing heat, avoid processed foods and anything high in sugar, like doughnuts, muffins, candy bars, and grains.  Instead, here are some of the most satisfying snacks during a heatwave. You can always pack your own snacks as you never know what craft service will provide.

Barbara Olson, Unsplash

Melon 

Whether it’s watermelon, cantaloupe, or honeydew, melon is perfect for keeping cool and hydrated. Not to mention, it’s extremely satisfying munching into a cool piece of melon. 

Berries

What’s more gratifying than popping a berry in your mouth? Skip over the bag of chips and reach for the strawberries, blackberries, raspberries, cranberries, and blueberries. 

Cucumbers

They’re so good that they are sometimes even added to water jugs to help with hydration. Cucumbers are 95% water and are perfect to eat raw. 

Almonds 

Almonds retain a lot of water and if you get the salted kind, they are a great source of sodium and protein for water purists.

SUMMER CLOTHING

When dressing for a heatwave, you may have to make some sacrifices. Let’s be honest, tight-fitting fashionable clothing doesn’t typically breathe well. So, if you’re wearing jeans or various layers, you’re doing it all wrong. The best summer clothing is lightweight, light-colored, and loose-fitting. 

You can find the best outdoor clothing at REI from brands like Patagonia and ExOfficio, among others. Not only is this SPF clothing lightweight, but you can get material that is insect repellant, moisture wicking, and quick drying. 

My cinematographer husband prefers to wear long pants and boots even in the hottest temperatures. He does so because in the past while wearing shorts he burned and cut himself on the job. So, that extra layer is a means of support. However, the material he wears is thin and breathable, so they don’t feel hot and uncomfortable. As for the footwear, he chooses the boot brand ECCO for comfort and protection along with cushiony Thorlos socks that support him for 12+ hour days.  

Mentor Shane Hurlbut, ASC

Depending on where you live, it’s a good idea to always keep a jacket handy. For example, while Los Angeles has some pretty brutal heatwaves, the nights can still drop to low temperatures. A Patagonia Nano Puff jacket is easy to store away and doesn’t take up much space. 

It’s also important to protect your head and face from the sun with a hat. Shane likes to don a Tilley brand hat with a broad brim, which protects his face and neck from burning in the summer sky. Shane’s favorite model is spf, moisture wicking, and water repellant. 

SUMMER ACCESSORIES

Protect your eyes with a solid pair of sunglasses that protect from ultraviolet rays. Filmmaking is a visual medium that requires attention to detail. That is pretty impossible when the sun is shining directly in your eyes. 

Mentor Sherri Kauk

It’s not just your clothing that helps you through the hot weather but also the utility of the accessories you keep on you. Anything bulky is a no-go – so if you have a George Costanza-sized wallet, you should consider swapping it out for something more manageable. 

Slim cardholders with a keychain or a skinny ID case help you to condense your essential cards. For extra security, you should even consider a radio frequency identification (RFID) blocking wallet to protect your cards from getting stolen.  

When you store lots of things in your pockets, they tend to generate heat and keep you hot. That’s why backpacks and even fanny packs are cooler options. They also help you stay organized so you never leave home forgetting your phone, wallet, or keys!

Who’s a glasses wearer out there that suffered from foggy lenses while wearing masks? The weather can even exacerbate the problem. Our 1st AC mentor, Derek Edwards discovered the perfect solution in the form of OptiPlus anti-fog lens wipes. That’s because while working with cameras, your vision is everything. And they’re easy to store in your camera bag!

Mentor Derek Edwards

You can also store your daily vitamins in easily concealable vitamin packs. They don’t take up a lot of space, and your vitamins are protected until you take them at lunch. I personally like to make Sunday the day I pack my vitamins for the week so I don’t need to worry when I get busy. 

PROTECT YOUR SKIN

Last but not least, there’s nothing worse than getting fried to a crisp because you forgot to put on your sunscreen. Then, for the following week, you will weather the stages of shedding your skin. 

Sunscreen is absolutely essential for blocking harmful UV rays and can prevent more harmful illnesses like skin cancer. One blistering sunburn can double the chance that you get melanoma later. On top of that, don’t forget your SPF lip balm to keep your lips safe under the summer sun. 

THE BOTTOM LINE

We spend so much time protecting our equipment, but we need to focus on also protecting ourselves. Your health doesn’t take a vacation. The choices that you make today have a ripple effect and impact you 30 years from now. Remember, it’s not just about fashion, it’s about what works for you to feel your best doing what you love!

Stay safe this summer!

• Health Habits for Filmmakers: Sleep Wellness
• Energy Management is Your Key to Success
• Filmmaking Nutrition: Clean Eating On Set
• Mental Health in the Film Industry 

The post THE SUMMER OF WELLNESS appeared first on Filmmakers Academy.

Everyone prefers to dig into the details of a particular project – whether it be the latest tech, story, or strategy – but today we’re going to discuss something a little closer to home. YOU. We explore how to maintain your mental health in the present so you will enjoy the best version of yourself in the future. 

Or, if you wish to learn how to spread mental health awareness and discover ways to take action, we recommend our previous article on the subject. 

Why is Mental Health Important? 

I’m going to start by sharing a little anecdote that breaks my heart every time I tell it. There was a remarkably talented cinematographer who was one of my husband, Shane Hurlbut, ASC’s mentees. Their work was very impressive and they quickly progressed in their career. The sky was literally the limit for this soon-to-be renowned director of photography. 

Then, one day out of the blue they quit the film industry altogether. We couldn’t believe it. They were on track for a successful career! What happened? 

Well, the talent and work ethic was there but the industry itself wore them down. And this, unfortunately, is not a rare occurrence. Many filmmakers succumb to the pressures of the craft. With sufficient attention to health and wellness, you may not altogether avoid the stresses of the industry, but you will learn how to work with them. 

How To Improve Mental Health

For filmmakers, sometimes terms like health, wellness, and safety can sound kind of nebulous. Especially with all of the different roles and jobs that exist under the banner of “filmmaker.” 

Let’s review some of the best practices for how to increase mental health and longevity to keep you going for a long and healthy career. 

Below are our Top 5 Mental Health Tips to help keep filmmakers feeling clear and optimistic!

1. MEDITATION

“Let’s break the cycle of negative thoughts and patterns!”

We have said it time and again, filmmaking is a collaborative process. So, no matter how hard you try, you will never have the ability to seize total control of your surroundings. You can plan and plan and plan but you will always encounter the occasional curveball thrown your way. 

Our initial reaction could result in anger or distress. You might think the whole production is on the line – and it very well could be. But, if possible, stop. Take a moment and breathe. Now, this may be difficult to do while in the middle of the workday. But, we recommend meditating before or after each workday. 

Photo Credit: Peter Fazekas, Unsplash.com

Allow yourself to disengage from the stresses of the day, let your mind wander, and give yourself the positive affirmations that you so desperately need. Whether you meditate at home or in the car on your commute, you will feel a sense of pause. This is essential for your mental health. 

Learn how to work meditation into your daily routine with Energy Management is Your Key to Success.  

 2. SUNLIGHT

“What mental health needs is more sunlight, more candor, and more unashamed conversation.” – Glenn Close

You hear it all the time – sunlight is critical to maintaining your health. Those who spend their days hopping from set to set may get more than enough. Especially if they live in sunny California. However, there are plenty of filmmakers who work in dark offices behind screens all day long. And when they are particularly busy, say, coloring a film or in the edit bay, they may not see the sun for hours or even days on end. 

A lack of sunlight is detrimental to your mental health because your body requires melatonin. Melatonin helps you sleep, reduces stress, strengthens your immune system, and best of all, fights off depression. 

So, if you’re stuck in the edit bay, make time during lunchtime and other breaks to step outside and absorb those crucial rays. And, if possible, leave your phone and other devices behind! 

3. ORGANIZATION

 “Mental health…is not a destination, but a process. It’s about how you drive, not where you’re going.” – Noam Shpancer

While staying organized seems self-explanatory, you may be surprised at how many filmmakers distress themselves with a general lack of it. There’s nothing worse than forgetting or losing a piece of equipment on the job or losing a specific production document, such as a contract. In fact, some of the most stressful moments for filmmakers are a direct result of organizational skills. 

Photo Credit: Sippakorn Yamkasikorn, Unsplash.com

We know, organization is a broad term. It could imply the checklists that you create, the way you plan your day, or even the systems that you set in place for yourself to ensure success. One thing is certain, you will get pulled in a million different directions during the day. Then, you will need to make fast decisions. If you make the wrong decision or forgot to order a piece of equipment that you needed, it will impact your bottom line. 

Also, think about your team. For example, if you are a UPM and did not provide your team with the schedule for the following day until very late at night, you are causing stress. They must wait on your call sheet. Conversely, if you tell someone the time they will be on set or confirm their day rate but don’t follow through, they will feel cheated. Sure, union workers are covered – but let’s not forget, a vast segment of the industry is non-union.

On the flip side, if you don’t have a managerial position, consider the tools that will help you stay organized. I know a Production Assistant who kept a little notebook and pen on him at all times and wrote down nearly every direction given to him. That way, he never missed a detail and didn’t rely on his smartphone. You never know when your battery will die! 

4. REPLACE BAD HABITS WITH GOOD HABITS

“You never change things by fighting the existing reality. To change something, build a new model that makes the existing model obsolete.” – R. Buckminister Fuller

You may think to yourself – ‘Well, duh! Of course, I want to replace bad habits with good ones.’ But, if the bad habit wasn’t almost a form of medication then it wouldn’t be much of a problem. After work, filmmakers turn to habits that allow them to cope with the stresses of the day. They might drink alcohol, smoke cigarettes, or eat fast food. That’s because your headspace is in ‘fight or flight’ during high-stress situations. 

Whatever it is, filmmakers who turn to these bad habits must find a good – or at least better – habit to replace it with. If you always get an ice cream cone after work, consider a healthier frozen yogurt option. If it’s cigarettes, try and wean yourself off with gum and other nicotine replacement products until you find something else to quench your craving. Are you eating too much junk food? Find the best healthy food options that make you feel better. Initially, you may crave junk food, but in time your body will reject it in favor of healthier alternatives. 

Other good habits to improve your mental health could include yoga, massages, reiki, and acupuncture. Maybe you enjoy listening to your favorite podcast on the way home from work to start the unwinding process. Just remember, when you try and stop a bad habit, you should always replace it with a good one.

5. STAY PRESENT

All stress, anxiety, depression, is caused when we ignore who we are, and start living to please others.” –Paulo Coelho, 2014

The film industry is an industry unlike any other. We tend to value ourselves based on our success at the moment. Whether it’s the credits we have under our belts or the stars that we’ve worked alongside, we want to be recognized for the artists we are. And if we have not risen to a certain height of success, we admonish ourselves for it. However, this way of thinking is neither realistic nor fair – especially for sustaining your mental health.  

Photo Credit: Kyle Loftus, Unsplash.com

Every day I interact with aspiring filmmakers at Filmmakers Academy. My first word of advice is to stay present and try not to worry about the past or future. Just focus on doing the best you can at the moment. While you should anticipate what is on the horizon, the anxiety of could’ve, should’ve, would’ve will not serve as the engine to your success 

Instead, mentally reframe in a healthy way and remember to write down everything you are grateful for each day. It helps your mind let go of negativity and focus on the positive gifts in your life. Understand where you are and create goals to follow in order to land at your destination. Focus on what you have control over.

Oftentimes, we are hurt by things that we don’t have any control over. This could also be a result of our attachment to social media. Just remember, you’re only seeing someone’s best curated moments on social media. It’s not realistic to hold yourself to such a standard. If you feel that your social media feed is damaging, try turning it off for a few days and see how you feel. 

THE BOTTOM LINE 

As filmmakers, we work in one of the best industries in the world – but it can also be very stressful. Many of us want to be the next Stanley Kubrick, Roger Deakins, or Aaron Sorkin. However, your happiness should not be predicated on your external success, as authentic joy is an inside job. 

Meditating, getting sunlight, staying organized, replacing bad habits, and staying present are five mental health tips that will help any filmmaker. While physical stress is something you are aware of, mental stress is additive until you explode. 

At Filmmakers Academy, we not only understand the craft of filmmaking but we truly get filmmakers. For a long and prosperous career in the film industry, filmmakers must balance their mental health and wellness. Then, together, we can accomplish anything. 

Learn more about how to improve your mental health!

• Jessica Chastain Recognizes Mental Health Awareness in Impassioned Oscars Speech
• Filmmaking Nutrition: Clean Eating On Set
• Energy Management is Your Key to Success
• Healthy Habits for Filmmakers: Sleep Wellness

Discover more about Filmmakers Academy’s wellness mentor, Lydia Hurlbut!

The post Mental Health in the Film Industry appeared first on Filmmakers Academy.

The food that you eat every day has a direct impact on your health. While working on set, it’s easy to reach for that candy bar or soda for a quick burst of energy. But, let’s be honest, after such a sugar rush you’ll need to brace yourself for a meteoric crash. 

If that weren’t challenging enough, who hasn’t worked on a set that goes into OT? Especially on lower-budget projects, what does production do? They order pizza. The cheese, bread, and sauce may fill your stomach, but they won’t help you generate the energy that you need to succeed. 

Fortunately, the culture on set is changing. For instance, the Local 600 union helps its members by offering helpful tips to optimize their nutritional intake on its website. Although let’s be realistic, not everyone is a union member.

 Filmmakers Academy is here to help! Discover below all of the creative ways to eat clean and stay energized while working on set. 

Best Foods for Clean Eating 

Clean eating is a way of life akin to exercise, meditation, and sleeping habits – all of which improve your overall wellness. Before revealing ways to work clean eating into your daily routine, let’s first identify some of the best clean foods. Just bear in mind that there’s no catch-all list of foods that work for everyone. 

Some of us may have food sensitivities or practice a particular lifestyle or diet like veganism. So, take these recommendations with a grain of salt – and perhaps with a little turmeric, as well – but more on that shortly. 

Let’s begin with our recommended shopping list that consists of the following: 

• Produce
• Pantry
• Spices
• Meat, Eggs, Dairy
• Nuts & Seeds
• Frozen
• Other

Clean eating requires attention to detail, particularly in the form of reading labels. It’s absolutely essential to read and understand what’s in your food before consuming it. This means looking for additives and preservatives that are bad for your health, and identifying if your food comes from a farm versus, say, a pre-packaging factory. 

Eating healthy can sometimes prove expensive, especially when considering food waste. That’s because foods like produce are highly perishable. They will go bad in a short amount of time. Luckily, technology has helped bridge the gap between some of these challenges. For instance, if you’re on your way home after a long day on set, you can use a service like Amazon or Instacart to deliver your groceries to your door. That way, you can order what you need in smaller quantities and without having to go through the ordeal of shopping for yourself after a long day on set. 

Clean Proteins

Protein is so essential to your diet because it helps your body repair itself and generate new cells. That’s why it’s so necessary to work protein into your daily diet. 

For meat-eaters, lean turkey, white fish, pork loin, or chicken that is steamed, broiled, or air-fried is ideal. You may be wondering, “Where’s the beef?” 

Eating red meat on a regular basis could lead to devastating health problems like type 2 diabetes and heart disease. So, like fish, it’s best to use moderation. In fact, speaking of fish…

While fish is healthy and a solid source of protein, it’s good practice to watch the amount of fish you eat per week due to toxins such as high mercury levels. 

According to a Harvard publication, it’s recommended that you keep your seafood intake to 12 ounces which approximates to two seafood-centric meals per week. 

There are plenty of delicious protein alternatives for our vegetarian, vegan, and no-meat readers. For instance, solid sources consist of: 

• Beans
• Guacamole
• Plain Greek yogurt
• Peas
• Lentils
• Egg whites (Depending on your dietary lifestyle)
• Organic powdered peanut butter 

Clean Eating Vegetables 

Better recognized as non-starchy veggies, these are not as substantial as yams or potatoes, that will fill your belly, but they are high in micronutrients and low in calories. 

Non-starchy veggies range from leafy greens to root vegetables:

• Broccoli
• Radishes
• Cauliflower
• Tomatoes
• Eggplant
• Zucchini
• Cucumbers
• Bell peppers
• Celery
• Bok Choy
• Green beans
• Jicama
• Mushrooms 

Healthy Fats

Over the past few years, we learned just how important healthy fats truly are. Not only do they effectively increase your metabolism, but they’re also good for brain health. In order to sustain yourself for long stretches between meals, your body requires healthy fats. 

To sustain yourself for those long stretches, you need a little bit of healthy fat in your diet. For example, when starting my day, I do so with a salad with lean protein along with spreading healthy fats in the form of Ghee and avocado on a slice of sprouted bread. These healthy fats like Ghee and avocado leave me feeling full for much longer. 

Superfoods 

What makes a superfood so super? Well, the qualities that could define a superfood could range in a variety of positive traits. For instance, a superfood could include a high potency of a specific vitamin or beneficial macronutrients like fiber.

Here are some of our favorite superfoods: 

• Blueberries
• Broccoli
• Eggs
• Spinach
• Quinoa

Top Spices 

Herbs and spices have long been used for medicinal purposes as well as adding extra flavor to your favorite dishes. Some spices contain nutrients and minerals that your body needs, while others serve as antioxidants. 

For example, peppermint is especially effective against an upset stomach and rosemary is not only an anti-viral spice but also anti-bacterial and anti-fungal. 

• Cinnamon
• Turmeric
• Ginger
• Sage
• Rosemary
• Peppermint
• Cayenne pepper
• Parsley
• Fenugreek
• Garlic

Foods to Avoid 

When lunchtime rolls around, it’s easy to reach for comfort foods that taste good but leave you wanting to take an hour-long nap afterward. Working on set is stressful and exhausting. So, of course, you prefer what’s tasty and satisfying at the moment. It’s best practice to replace these urges with clean eating alternatives that you train your palate to desire just as much as you would a cheeseburger or dish of pasta. 

You might wonder, what makes foods with too much salt and sugar so disastrous to your health? Well, chronic inflammation over time leads to disease and arthritis. Bad food choices can also destroy your gut microbiome. This is no good because your gut functions like your first brain. 

Here’s what to avoid to improve your gut health:

• Artificial sweeteners
• Fried foods
• Alcoholic beverages
• Processed foods
• Sugary soft drinks
• Red meat

If you’re experiencing problems with your gut, then you should also consider probiotics and foods that are fermented or contain probiotics like sauerkraut, kombucha, olive oil, almonds, and yogurt. 

A recent phenomenon is how millions of people now realize how they harbor an intolerance to gluten. This goes against the grain (literally) of what we were taught growing up – who doesn’t remember wheat and bread occupying the bottom and most important part of the food pyramid? However, they can be inflammatory and cause you to puff and bloat.

Also, bad news for oatmeal lovers out there. If you’ve been chowing down on oatmeal in the morning, it’s akin to starting your day by eating dessert. It’s a huge misconception because oatmeal is loaded with carbs that cause your energy level to plummet. That’s because the carbs break down into sugar. So, you have a quick burst of energy that later results in crashing. 

Carbs are meant to accompany lean protein for a quick boost. If you’re running a marathon, then carbs give you the quick boost you need. However, what filmmakers need is nutrition that sustains them for at least a six-hour period. You can get that with lean protein and vegetables. 

Meal Prep & Healthy Snacks

Understanding clean eating is one thing, but putting it to practice is something else. Meal prep doesn’t need to take a huge part of your day, but planning ahead of time can work wonders. Many of us find ourselves packing lunches for our children. We can simply do the same for ourselves – and this also includes snacks.

While snacking should be done in moderation, having clean foods on hand beats stopping by an In n’ Out drive-thru on the way home every time. Three things that you should always keep in your car at all times are a water jug, protein bars with minimal sugar and fat content, and your favorite nuts or seeds (pumpkin seeds, sunflower seeds, almonds, cashews, etc.). 

You probably heard how when you’re hungry in the evenings after dinner, in actuality, your body is just dehydrated. It’s a similar concept for when you eat too many carbs and crash. You’re not actually hungry. In reality, you’re experiencing low blood sugar. One good way that you can counteract this feeling is with bone broth.

Here are some healthy snack alternatives: 

• Plantain chips
• Pea chips
• Beef jerky (grass-fed)  or turkey jerky

To keep your snacks fresh, store them in a trusty bag with an ice pack. Then, you could even get a little more creative with hummus and carrots, celery, and peppers. I recommend getting the small bell peppers because they last longer and are easier to manage. 

Bottom Line 

Let’s face it, clean eating is a way of life. If you’re looking to make the change, do yourself a favor and break clean eating down into stages. First, identify what foods are best for clean eating and understand what’s in everything you eat. Second, avoid bad foods with carbs and high sugar levels by replacing them with healthy foods. You will have to change your palette and what your body yearns for in time. Third, you should work clean eating into your daily routine by planning ahead and even packing your meals, if necessary. 

Clean eating with lean proteins and non-starchy vegetables helps you sustain your energy for longer periods of time. You feel better when eating clean. Part of cherishing yourself is understanding what your body needs. No longer are nutrients and minerals found in the soil like they once were. With factory farming and its unclean practices, you could potentially ingest foods that are detrimental to your health.  

• Are you struggling with low energy while on the job? Well, we’ve got the solution for you! Transform how you approach set-life with Energy Management is Your Key to Success. 
• Lack of energy is one thing but heavy eyelids are a whole other matter. Thousands of filmmakers struggle with a lack of sleep every day. We recommend reading Healthy Habits for Filmmakers: Sleep Wellness in order to get the most out of your sleep schedule. 

*Disclaimer: This energy article is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their doctors or qualified health professionals regarding specific health questions. The authors do not take responsibility for possible health consequences of any person reading or following the information from Filmmakers Academy. All readers, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition or supplement program. These statements have not been evaluated by the Food and Drug Administration. The information presented is not intended to diagnose, treat, cure or prevent any disease. 

The post Filmmaking Nutrition: Clean Eating On Set appeared first on Filmmakers Academy.

Jakob Owens, Unsplash

You may have chosen filmmaking for its exciting, unpredictable lifestyle – but that’s also what makes it such a challenge to get 8 hours of sleep or start your day off with a nutritious breakfast. But there are real solutions that you can work into your daily routine to maximize your energy. 

Let’s start by repeating the mantra, ‘Own your energy, own your success.’

Own Your Energy, Own Your Success

It’s more than just a pleasant phrase; your energy truly is tied to your success. If you’re tired and left feeling depleted, you cannot perform to the best of your abilities. When your energy is blocked, the body will experience sluggishness leaving you to feel unwell. This could eventually lead to illness. That’s why it’s best to structure your day around your energy cycle.

When it comes down to it, energy cannot be created nor destroyed but can change in form. All matter is in motion and therefore driven by energy. Energy and mass are interchangeable per quantum physics. Everything from your actions and mobility to your thoughts and emotions uses this vital force that flows through the body. So, by utilizing the best methods to generate energy, you will experience a surge in vitality and clarity.

I know what you’re thinking. That’s not exactly easy when working on set or expected to sit hours on end in an editing bay. But, if you learn how to enhance your energy throughout the day with preparation and a little forethought, you can set your own energy cycle. 

By enhancing your energy levels, you’ll quickly notice your attitude, mood, decision-making, and overall performance working at peak levels. And that’s exactly what you need to do in order to make a name for yourself in your field.

Photo Credit: Joel Muniz, Unsplash

Optimal energy levels allow you to successfully manage:

• Film set etiquette for crew
• Film set safety
• Risks in film production 
• Meet film production health and safety guidelines 

Discover how to fuel your energy so you can give all your attention to mastering your craft as a filmmaker! 

Daily Routines Matter!

MORNING

One of the first things I do when I wake up is to drink a full glass of water. It’s refreshing and hydrating after hours of sleep. For coffee drinkers, it’s still recommended that you drink a glass of water but coffee with healthy additives such as turmeric, collagen, fiber, and both pre and probiotics are a helpful touch. 

Your morning routine doesn’t need to exceed more than 15 minutes – but make sure every second counts! Break it down to seven minutes of meditation and seven minutes of stretching for energy work and grounding into your body. Stretching gets your blood flowing. Try placing your feet up the wall, twisting, Cat-Cow, and other stretches. 

Photo Credit: Akemy Mory, Unsplash

A surefire way to start your day off right is with a nutritious breakfast meal. I prefer to begin my day with lean protein or fish, a salad with veggies and fresh fruit when possible. However, each of our bodies is its own unique cosmos with its own needs. The trick is simple. Know yourself. Sometimes it’s best to talk to a doctor or nutritionist to learn what fuels your body the best as well as understand what you’re lacking.  

Taking daily vitamins with meals is crucial to keeping balanced energy all day. (But, as stated in the disclaimer below, you should always consult with your doctor first.) My most crucial vitamins are C, D3, Fish Oil and B complex. In fact, I try to time my intake during the middle of the day when I start to slump. You may need to experiment with certain times of day to make sure your vitamin regimen is working the best for you.

LUNCHTIME

Lunch is your time to reset and it’s critical for a successful day. Whether you have an entire hour or 30 minutes, it often feels like a fraction of that when it’s all said and done. 

How can you maximize your time to set yourself up for high energy while feeling great the rest of the day? For one, try not to take meetings during your lunchtime. If you work throughout your free time then you lose that chance to decompress, if only but a little, and regenerate yourself. 

When you finish eating, it’s a good idea to take five minutes at the very least for yourself. You could go for a quick walk around the lot or throw on your earbuds and listen to a sound bath while meditating.

Photo Credit: Michael Burrows, Pexels

Find an activity that helps you feel relaxed to free yourself from the sympathetic nervous system (fight or flight) so you can get into the parasympathetic nervous system (rest and digest). It’s through the use of rituals that help you make the conversion. This, in turn, helps you to decrease levels of stress to make you a top performer and leader by minimizing mistakes and sloppy work due to exhaustion. 

If you find yourself hungry before or after lunch, I have a suggestion for a protein that’s more powerful than beef jerky and just as simple. Bone broth. Yep, you read that right. I recommend that you keep packets of bone broth in your bag at all times. It’s one of the healthiest choices for snacking and protein and helps you feel full. 

There’s also coffee in moderation (1 or 2 cups per day) that is particularly effective for waning energy. However, try not to drink coffee too late or you may struggle to fall asleep at bedtime. (Though, I’ll admit there are outliers who can drink a cup after 7 PM and still hit the pillow by 9 PM.) 

EVENING

Proactivity for the next day happens at the end of each shoot day. So, spend a few minutes to do a debrief with your team and figure out a strategy for a seamless shoot the following day. 

One of the greatest issues with our industry and a major challenge for filmmakers everywhere is the lack of sleep. If you struggle with sleeping, I recommend reading more about healthy sleep habits and why it matters in our Healthy Habits for Filmmakers: Sleep Wellness.

Photo Credit: Andrea Piacquadio, Pexels

An overall lack of sleep drains your energy immeasurably, and there’s nothing short of actually sleeping that will change that. High-quality, consistent sleep is the key. Although, after working 12-14 hours and commuting home, you’re hardly left with a meager 6 or 7 hours of sleep. 

Even if you’re not able to get a full eight hours of sleep, it doesn’t mean you should negate your pre-sleep rituals. Stick to them. It’s crucial to wind down after a long day to maximize your sleep. This could mean reading your favorite book, listening to music, or something that helps you process the events of the day. 

Performing your nightly ritual also communicates to your body to prepare for sleep. The body gets into the habit of the sleep-wake cycle. Consistency signals to the body and brain that this is your relaxing time. Maybe you put on Delta waves to relax the brain and signal that this is time for rest. If you haven’t yet defined a nightly ritual for yourself, start with relaxing interests and stick to them. 

How To Stay Energized In Post-Production

If you work chained to a computer in post-production world 12 to 14 hours a day, your health is just as vulnerable as those working production, if not more.

Photo Credit: Ron Lach, Pexels

Luckily, there are filmmakers who are out there trying to make a difference in their own way. Take award-winning film and TV editor Zack Arnold, ACE. He’s known for such hits as Cobra Kai, Empire, and Burn Notice. Zack is also the founder of Optimize Yourself (formerly Fitness In Post) and created the Optimize Yourself program and podcast that helps you effectively manage your time and success. 

As Zack told Filmmaking Freedom, “When producers say, ‘We’ll order you a pizza if you stay late,’ they aren’t doing you any favors. But in order to stand up for yourself, you need the energy and the confidence to do so. My hope is that by focusing on health as a priority we can change the culture of overwork rampant throughout the filmmaking world.”

Avoid Negative Energy

The stresses of production can expose you to difficult environments with hostile personalities. Whether it’s a rude remark, a combative tone of voice, or just a general projection of negative energy, it can prove excruciatingly draining. 

Say that negative energy is pointed toward you, then the anxiety of the moment could trigger your fight or flight response. It’s crucial that you don’t internalize their negative energy, and instead shield yourself from it. Also, pay attention to what drains your energy throughout the day and when you have energy dips.

Protecting yourself from negative energy and energy drainers and taking the time to get your mind into the zone before any shoot will bring clarity into your day. It is critical to ground yourself every morning by standing barefoot and imagining your connection to the center of the earth and to visualize a white light energy shield around your body for protection. These two tips will protect you from automatically going into the sympathetic system of fight or flight, which is generally bad for energy and the body because it causes health issues and leads to heart disease.

Luckily, there are ways for you to boost that parasympathetic part of your brain. When you find yourself in such a moment, breathe… five, four, three, two, one… There, much better, right? Fill your lungs with oxygen and breathe away the negative energy. Another way to boost your energy is to do a creative visualization with your eyes closed in an area that you find relaxing like the beach or a forest. Spending a few minutes there in your mind can be a great way to reset.

In Conclusion

Ultimately, you can control your energy and how you feel all day by creating your own daily routines. You can break it up by morning, lunchtime, and night, or any other variation that’s specific to you. Just be sure to take time for stretching, eating nutritious foods, and setting time for yourself to regenerate both mentally and physically. 

When it comes to enduring negative energy on set, I know it’s easier said than done. Really, it’s like Superman’s Kryptonite, where you can’t even think right in the situation. However, we are beings of energy, and the principles of energy apply. You can feel the energy of others around you – just walking into a room full of tension. You can feel the anxiety in the air. Then, there are people who always make you feel good. If you’re in tune with yourself you, too, can project positive energy. 

Recognize for yourself your ability to manage your levels of energy just as well as positive and negative vibes. By giving yourself proper fuel, respite, and nutrition, you’ll notice huge strides of positive energy uplifting both you and your career!

Learn more about Filmmakers Academy Mentor Lydia Hurlbut!

*Disclaimer: This energy article is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their doctors or qualified health professionals regarding specific health questions. The authors do not take responsibility for possible health consequences of any person reading or following the information from Filmmakers Academy. All readers, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition or supplement program. These statements have not been evaluated by the Food and Drug Administration. The information presented is not intended to diagnose, treat, cure or prevent any disease. 

The post Energy Management is Your Key to Success appeared first on Filmmakers Academy.

Now, this is just a snippet of what’s to come for our All Access members, starting in 2022. To discover how to master your craft while learning how to stay healthy, consider going All Access!

Who needs sleep? 

You do! For far too long, health and wellness have taken a backseat to the job in film production. I don’t need to tell you how tough production work is—you might even be reading this during a break—living it day in and day out. It’s so impressive how hard filmmakers work to bring a larger vision to life, but at the same time, you must also consider the cost it has on your wellbeing.  

I recall many late nights staying up on the phone with my cinematographer husband, as he drove home, just to make sure he didn’t fall asleep at the wheel! This isn’t just a random occurrence, it’s a feature of our industry. 

Haskell Wexler’s 2006 documentary Who Needs Sleep? explored the deadly combination of sleep deprivation and long workdays. It premiered over 15 years ago and yet the problem still subsists because it’s so ingrained in the culture of our industry. 

In addition to falling asleep under dangerous circumstances, sleep deprivation also comes with long-term health risks. For instance, Sara Vigneri noted in AARP Bulletin that “sleeping less than 6 hours a night increases cancer risk by 43 percent.” 

How much sleep did you get last night? Was it over 6 hours? 

Signs that you’re not getting enough sleep 

Of course, you would know if you’re getting enough sleep, right? But, maybe you tell yourself if you just get your caffeine fix for the day, you’ll be fine. 

Well… about that. 

There are a few telltale signs on whether you’re sleep-deprived or not. And, a cup of coffee is doing nothing more than masking the issue. It’s like putting a band-aid on a broken arm. It’s not fixing the problem. 

Unsure if you’re getting enough sleep? Below are some surefire signs that you’re sleep-deprived:

• Increased Acne
• Red, puffy eyes
• Weight gain
• Moodiness and irritability
• Junk food cravings
• Depression
• Cloudy focus and memory

3 tips to improve sleep wellness

Tip 1: Wind down

Production throws you all kinds of curveballs. One of the toughest, though, is flipping schedules or when you’re on splits and going into a series of night shoots. No matter what time you get home, try avoiding going immediately asleep. (That is unless you have an abnormal turn-around.)  

All stress is cumulative. If you don’t take the time to decompress then it will add up and weigh you down. Think of it this way: your mind must unwind before it logs off for the night. 

Your nightly rituals are just as important as your morning rituals. Just as you should wake up, meditate, and stretch each morning, before falling asleep, you should maintain the same pattern. Stretch, meditate, do something little for yourself, and then turn in for the night.  

Tip 2: Disengage from Devices

Don’t worry, take a few deep breaths and it’ll be okay. Twitter will still be there tomorrow. (LOL!) But, in all seriousness, blue light disrupts your Circadian rhythm because we evolved with the darkness of nighttime, free of artificial lights. 

If your job compels you to be on your screen for hours upon hours out of the day, then invest in a pair of blue-blocking glasses. That’s because blue light blocks melatonin, a hormone you need to fall asleep. Instead of the screens, refer to the helpful wind-down suggestions above! 

Tip 3: Sleeping While Traveling 

Many of us who travel to different time zones for work feel weighed down by jet lag after disrupting our natural pattern. Fortunately, there are very helpful ways to overcome these pesky time zones. 

First, always check the time zone of the place you’re traveling to. If the time zone is experiencing night when your plane takes off, try and force yourself to sleep on the plane. You should try and get up to 6-7 hours if it’s a long flight. 

When you arrive at your destination, synch up with the time of day. Then, be sure to hit the hay and get a full night’s sleep in a bed to feel rested going into the next day!

The Bottom Line

As human beings, our body’s natural cycle was established by our ancient ancestors who lived in harmony with the sun. This internal clock is still very much alive in each of us. That said, if you live an unpredictable lifestyle—such as a filmmaker—there are still ways to become more in tune with your natural rhythms. 

Improving your sleep wellness not only brings tremendous benefits to your performance on the job, but to the way you feel both inside and out! 

Learn more about Lydia Hurlbut and her mentorship on maintaining optimal health and wellness while working in the film and entertainment industry.

The post Healthy Habits for Filmmakers: Sleep Wellness appeared first on Filmmakers Academy.

• You are a Director of Photography.
• You work on film sets for months at a time.
• You’re one of the key roles on set.
• You have hundreds of crew members who rely on you for direction to make the movie as good as it possibly can be.
• So what happens when you get sick?

Well…You can’t get sick. Period.

If you take a day off, they can’t just bring someone in like a game of Ice Hockey where there is a seemingly never-ending line of suited-up players ready to hit the ice.

You set the whole tone of the movie, the colors, the lighting, the feel, and the shots are yours. So, with Health and Fitness being my niche, I felt compelled to write this article giving you the greatest “hidden secret” to becoming a better filmmaker. Taking care of your Filmmaking Fitness!

You are all filmmakers and are all hopefully using Hurlbut Academy to become even better at your craft. How many of you actually focus on wellness, ways to stay healthy, and relieve stress?

Here’s the fact: Shane has never had a day off in his life!

I’m going to take the credit for that. He is my husband and wellness guinea pig! Since being together from our teens, I have put him through many meditations, workouts, visualizations, supplements, and quirky ideas. Shane has been very good about trying everything – don’t get me wrong, he gives me a hard time for it all (though he secretly loves it).

We all take health for granted until we are sick

We tend to focus obsessively on what is wrong with our bodies. Maybe we call the doctor to get pills. And we steam, drink lots of tea, and make soup our staple diet for weeks. Why? Because we wait until the last minute and nuke our bodies with hopeful remedies.

However, imagine if you focused on preventing illness in the first place. Stress causes you to become sick. Understanding ways to combat stress and beefing up your body to prevent disease is everything. It is remarkably simple and when you understand the long term health benefits of preventing heart attacks, strokes, diabetes, migraines, depression, Alzheimer’s disease, irritable bowel syndrome, asthma, accelerated aging and premature death.

Could you read those all in one breath? Let’s avoid all of the above like the plague.

Taking action now impacts your health in the future.

Shane and Lydia’s Morning Routine for Filmmaking Fitness

(Disclaimer: we are NOT medical professionals. Please check with your own doctor before taking anything to ensure it is safe for you).

1. Collagen

Trader Joe’s Collagen for a protein boost in our morning coffee. Organic authority lists it as one of the 10 best collagen supplements on the market. It is kosher certified and does NOT contain any major allergens. It helps your joints, prevents arthritis, gives you smoother skin, and makes you feel more energetic – have you seen Shane’s On Set series? He needs it!

2. Gut Health

Probiotic capsules (any brand of probiotic with at least 30 billion strains) My personal favorite is below. It is going way overboard by having at least 30 billion, but your gut is your “second brain.”

There is a link between digestion and health – and not just by eating what you love (because who hasn’t had a big smile on their face after good sushi?). By changing your gut bacteria, you can improve your brain health, which improves your overall health. Talk about your stomach leading your head!

Now, doctors understand that if you are out of balance with a stomach problem such as Irritable Bowel Syndrome, Crohn’s Disease, or Celiac Disease then it triggers depression and anxiety in the brain.

Probiotics are friendly gut bacteria to boost the immune system. A list of great foods containing probiotics are:

• onions
• garlic
• leeks
• soybeans
• chicory root
• honey
• banana
• Jerusalem artichoke
• Benefiber

Prevention is the key to filmmaking fitness here!

3. 10-15 minutes of stretching before working out

Stretching helps muscle tension and improves flexibility and range of motion. Without it, the muscles shorten and become tight which sets you up for injury.

4. Fast 30-minute walk/jog

The benefits of being out in nature fuel my creative soul. Healthwise, it is great for weight loss or weight consistency, preventing diabetes, decreasing your risk of heart disease and stroke by 40%, decreased risk of cancer. Why? Because the cells are getting oxygen, it raises good cholesterol, it boosts your immune system, it helps prevent anxiety and depression and it just makes you feel great about the day ahead.

Be fit, be healthy, be happy, and be an amazing filmmaker.

The post Filmmaking Fitness: Stay Healthy and On Set appeared first on Filmmakers Academy.

However, caffeine is controversial and considered by many a “drug” with addictive tendencies. There are health benefits and risks associated with drinking coffee. How do you know when it is harmful? What is considered to be too much? What alternatives are there if you want to avoid coffee altogether.

Coffee helps with memory, mood, energy, focus, and concentration. It contains several important nutrients, including Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin. Dr. Donald Hensrud, at the Mayo Clinic writes that there may be health benefits associated with drinking coffee. Decreased risk from dying of heart disease (except young adults who drink large amounts), protection against Parkinson’s and Alzheimer’s disease, decreased incidence of type 2 diabetes and lower liver and colorectal cancer rates. Coffee can lower the risk of depression and improve brain function overall.

The negative risks seem to happen at more than 2 cups per day. You can get jittery with drinking too much coffee, which is not great for operating a camera. It also can increase hydrochloric acid in the stomach which may result in gas, bloating and eventually diverticulitis if constantly taken on an empty stomach. Coffee can cause irritable bowel issues, heartburn and acid reflux. Again, problematic on set with limited time and access to restrooms. Drinking unfiltered coffee like espresso, could increase cholesterol levels. The darker the roast at high temperatures has the ability to produce more potentially cancer causing substance, Acrylamide. There is also a genetic mutation that slows down the breakdown of caffeine in the body that could then put you at risk for heart disease. How quickly you metabolize it increases your health risk.

If you are trying to drink less coffee or not to rely on any substance, here are some healthy alternatives. Everything is a choice with certain benefits. Please weigh whichever option works best for you and consult your doctor if you have any medical conditions before trying anything new.

Mushroom Coffee Mix with Lion’s Mane & Chaga

Imagine 100% organic Arabica coffee mixed with mushrooms that does not taste like mushrooms! Packaged as tea bags, for easy to travel and can be used anywhere. It has immunity support, focus and energy from the mushrooms. 50 mg of caffeine per tea bag.

Dandy Blend – Instant Herbal Beverage with Dandelions.

Dandy Blend is made of 5 ingredients — extracts of barley, rye, dandelion, chicory and beet roots. There is no Caffeine. One box has 25 single serving packets. It is ideal for travel, affordable and versatile. It tastes like slightly sweetened coffee from the chicory root. It is also a source for minerals.

https://dandyblend.com/

Jiaogulan Tea and Raw Protein Powder as a base for Elixirs. These are a little more involved to make, so not a great option if you are busy and traveling.  Different herbs mixed in to the tea and protein supports different body systems.

https://bit.ly/2Khmcph

Green Tea

My personal favorite is Yogi brand Green Tea Super Antioxidant to reduce free radicals. It is a blend of green tea, grapeseed and amla extracts as the antioxidants with lemongrass, licorice root, alfalfa, burdock root, dandelion and Jasmine tea to add a bit of sweetness. The ingredients are carefully sourced and drinking the tea makes me feel so great about my commitment to my personal health.

Get it on Amazon HERE: https://amzn.to/2uOuv1m

Athletic Greens

A great way to boost your energy level and just feel great for the day by starting off with this supplement. The quality of ingredients without refined sugars or caffeine. The focus of this vitamin, nutrient and mineral supplement is improving your gut health and simplifying by taking just one thing. This is one more item in your arsenal to remain healthy and avoid getting sick.

Get it on Amazon HERE:

Whatever your choice in terms of caffeine or healthy alternatives, it is important to pay attention to subtle signals your body is giving about what is working. Increased energy, stable blood sugar without cravings, lack of bloating or stomach pain, a calm nervous system are all positive signals that you are on the right path.  Finding the right mix for your personal biochemistry means testing and trying a variety of new things. Please let us know what you like and is working for your body!

The post Coffee – Top 5 Alternatives to Get You Moving! appeared first on Filmmakers Academy.

By Lydia Hurlbut, CEO

Are you feeling as if you are just barely hanging on with massive amounts of drama, chaos, and stress in your business and personal life? Or, do you have a smooth running business with clarity and focus?

If you answered yes to the dramatic chaos, it is probably because your boundaries are loosely in place. Creative people don’t like the idea of boundaries because they want to be limitless and not bound by rules. However, what allows you to feel limitless and in control over your time is focused direction and crystal clear boundaries. Boundaries remove clutter and give a roadmap for the “yes” answers.

Poor Boundaries: Sue, a Line Producer

Imagine Sue, who is a line producer. Sue fell into the film industry because her family was in the business and Sue wants to ultimately produce feature films. Currently, she is rushing through life at an insane pace, constantly worried about where her next job is coming from, how she will make enough to pay her bills, and has no plan to break into smaller budget features. Sue is very concerned with what other people think about her and is not assertive on set because she does not want to create a weird, uncomfortable dynamic on set. 

Sue says “yes” to every job, both paid and free projects, because she is uncomfortable using the word “no” and feels that if she turns down a project, it will destroy her chances of success.

Sue is chaotic, overworked, and justifies every decision. It is exhausting to watch Sue navigate her day. She does not exercise regularly, feels sleep deprived, and makes no time for her mind to quiet. Sue is the last priority on her “to do” list. She has no idea of how to get to her ultimate goal of producing feature films.

Sue lives her life crisis to crisis, moving constantly, and complains of not sleeping well.. She is now having health issues with both stomach pain and extreme fatigue. It is obvious Sue does not really love herself because she is not able to set limits in her business life.

Poor Boundaries Cause Business Landmines

Landmine #1

Not prioritizing yourself.

Workaholism is as dangerous and difficult to see when you are in the middle of it. Jobs can always be justified as getting ahead in your career or necessary for the financial benefit. However, what happens over time is burnout, absolute hatred for a job you may have initially loved and unhappy family relationships.

You need to take care of yourself so you can be a great leader on set, and inspire others with your positive attitude and work ethic. Tune into your own needs and know when you need to have down time and take a break. If you are good at your job, the next job will always appear.

Don’t let fear dictate your job choices.

Landmine #2

Having no strategy or understanding of your role on set.

Strategy is your business roadmap and avoids misunderstandings of who is responsible for what on set. The more detail that is present, the less room there is for misinterpretation, drama, excuses, and assumptions.

Knowing your role and responsibilities is even more important with a smaller budget project where people are wearing many hats. Efficiency, attention to detail and great communication keep overtime to a minimum and L&D for gear low.

Landmine #3

Lack of communication causes you to feel stuck without options.

You always have choices and options. Knowing your bottom line of what is and is not acceptable to you is important in advocating for yourself. Non-negotiables such as lack of food, crazy hours, and safety issues on set may happen frequently with low budgets where union rules are not in place.

The most important thing to remember is that everything is negotiable, and it is your job to speak up and advocate for yourself. You must have the difficult discussions with production if you feel in physical jeopardy working hours, food, and safety.

Landmine #4

Not having a written agreement.

Do not trust verbal agreements, even with good friends. They leave room for tweaking, further negotiating, denying or misinterpreting.

A written deal memo/production agreement gives clarity with payment terms, cancellation terms and potential fees, and deliverable dates to keep you on track.

If a boundary is pushed, what consequences are in place such as late fees or altered deadline dates? These need to be determined in advance of booking yourself for any job.

The Power of Boundaries and “No”

Boundaries are an internal reflection and a way of expressing love. Well placed boundaries allow you to feel abundance, joy, harmony, emotional security, and focus in both business and your personal life.

Pay attention to your boundaries by looking at what you are saying “yes” to in your life. It makes life run much more smoothly by decreasing drama. You know what to say yes to, how you wish to spend your time, when you are feeling pushed or disrespected, and when something is an immediate “no.”

“No” is a word that many people have an issue saying without justifying the reason behind it. “No” is a complete sentence. You are not mean when you say “no” to a job or a project, you are just honest about why it will not work. You do not need to constantly apologize for saying “no.” It is very easy to compromise yourself and your projects if you are not comfortable with the word “no.”

Sue: After Learning To Set Boundaries

Imagine Sue prioritizing herself with crystal clear boundaries in place. She started by meeting with a friend she admired who was a great leader and owned a very successful business. Her friend, Star, pointed out all of the areas Sue was being pushed and letting people take advantage of her. Together, they brainstormed solutions Sue could immediately put in place personally, so she felt more focused and genuinely happy in her life.

Sue decided to exercise regularly by getting up an hour early every day and try a yoga class to in her neighborhood once a week to help her sleep better and stop her mind from racing. Sue looked at her day very carefully and broke down how she was spending her time. She quickly realized that she needed to have short term goals in place and that she was working so many hours that she had no personal time.

Sue asserted herself by setting limits on the number of hours she worked. She also did not take every job that came her way out of desperation. Sue started to pass on the freebie jobs that did not have important relationships that just were favors. At the start of her commercial shoots, she asked for specific payment terms, so she knew when to expect for income, which allowed her to streamline her personal bills.

Sue has a completely different relationship with money and understands that when she gets paid on time, she is less stressed. She is learning to advocate for herself so business conversations are not uncomfortable in the same way. They are straightforward discussions without heightened emotion. She is able to value her time in a new way and now feels more secure in using the word “no” because she knows what is unacceptable to her. Her next goal is to spend time understanding what she is truly passionate about doing with her life.

It is critical to understand our God-given talents and what we love to do. When we are in flow with our creative genius and our value system, it makes how we spend our time much more obvious and leaves little room for waste. We truly value time and become more productive.

Business Boundaries

Secure business boundaries make you feel good about your job, not feel taken advantage of, and you’re able to steer clear of business landmines. Clarity is critical to know your role and responsibilities on set, and that you are getting paid on time without any curveballs or surprises. The financial stress of not getting paid is awful because it makes life feel out of control. We all have been in scenarios where we know better and get talked into doing a shoot that ends up hurting us both professionally and financially.

I recently talked to a friend who started on a project with a few guys from college that was a fun, low budget feature. Because it was a friend of a friend, he never signed a deal memo because trust was implicit. His friend kept saying that he would get paid and yet, weeks went by without payment.

The producer told him payment was coming and he was not comfortable adding pressure for fear of getting fired on the very tense set. On the day of wrap, payment never happened and production was almost out of money. There was nothing in writing to hold production accountable. What a nightmare situation that ended in a business landmine. It was a tough lesson for him professionally that now escalated into a lack of trust, ruined friendships and personal bills not getting paid on time.

We immediately know when our boundaries are stretched because we feel it intuitively. Our inner wisdom starts to feel the dread in the pit of our stomach or chest. Usually we try to ignore it or push through it. It is the absolute dread of feeling way above your capacity to cope that fills your entire body with anxiety and panic. It feels like there are not enough hours in the day to help solve the problem.

Personal Boundaries

When  your boundaries are being pushed or compromised, you intuitively feel it and become resentful. It feels like everyone is taking advantage of your kind nature or no one is hearing your words. It is energy draining and crazy making to constantly battle boundaries.

Here are the important questions to ask:

What matters to you?
(This is a “this is who I am” and “this is how I wish to be treated by others” question that needs to be answered.)

Do you like being alone or in a relationship?

Are you constantly caring for other people?

How are you cherishing yourself and encouraging others around you to do the same?

How do you carve out time for friends, family, and time just for you?
(Consider your physical, emotional, mental, and spiritual needs under this one.)

There is no perfect way to balance everything, but defining your boundaries is the first important step. Over time you will notice when one boundary is firmly in place, another may slip. They constantly need adjusting. Our time and energy cannot be perfect in every area.

Create Boundaries and Stick With Them

Pay attention to how you are spending your time and what you are saying yes to in your life and work is a good start. Not justifying the word “no” when you say it and valuing the complete sentence. Most importantly, the way you do one part of your life is the way you do every part of your life. Setting boundaries will give you the comfort, ease, and power to navigate your career and your personal life.

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