Today, Freelancers, is the Freelance Fitness season finale.

I can't believe an entire calendar year has gone by since I started this podcast.

I wasn't even sure at the beginning how long it would run or how many episodes I would do. I had a big list of ideas and a dream, but could I really pull it off?

But here we are a year later. 52 episodes covering all kinds of freelance business topics that are important to me, from practical tips, to emotional ups and downs and everything in between. Today I'm going to revisit some highlights of this first season. I hope they're some of your favourites too.

Links to warm up exercise guides are here: Hamstring Sweeps, Dynamic Knee Hugs, Dynamic Quad Stretch.

Links to cooldown stretches are here: Standing Figure Four, Standing Hamstring Stretch, Static Quad Stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Sugar Blizz, Mondays, Mr. Steve, the Music Man, MXRPHEUS and JustNormal.

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

If you're in creative freelancing, you've probably realized that a lot of your day is spent hustling. Y'know, trying to get someone to hire you.

But you know what? Getting a job is one thing.

Getting a client to come back?

That’s where freelancing actually becomes sustainable.

Having great clients come back to us for repeat work really is the ideal. People with whom we enjoy working, pay on time, and trust us to deliver our best, that's every freelancer's dream.

So how do we cultivate long-term client relationships when so much of the creative industries seems to be focused on the transactional?

If you want to follow along with the exercises from today’s workout, here is a guide to Overhead Arm Stretch, Dynamic Knee Hugs, Hamstring Sweeps, Over the Fence, Good Mornings and Thoracic Twist, all beginner-friendly and equipment-free.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Blood Harmony

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Today's topic.

Bear with me here, there's a long lead-in.

In episode 4: Authenticity – Be yourself, everyone else is taken, I talk about being your authentic self, but avoiding the overshare of personal stuff. Not everything is, or should be, for public consumption.

But, in episode 10: Is A.I. Coming for my job? How I learned to stop worrying about our robot overlords, I talk about how I believe our human experience and POV are what allow us to offer a plus-value that can not only compete but beat cheap, fast AI-generated content.

But what I want to speak about specifically today is how that authentic, human you comes with imperfections, and how that's not only OK, but how those imperfections are what make us relatable to the other humans with whom we want to inspire, touch, and communicate with.

Our greatest struggle with imperfection, in my opinion, is not what we produce external to ourselves with our creative work, marketing, or social media posts, rather, I think our greatest struggle with imperfection is a feeling inside of us of being flawed or broken.

How can we identify these feelings of needing to mask ourselves, and how can we deal with them in a healthy and productive way?

Links to exercise guides are here: pushup hold, glute bridge hold, side plank, wall sit.

Link to Isabel Sterne's Cringe newsletter.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: SCENE

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Guess what, creative freelancers, it's Tax Season!

So we need to be prepared. And preparation needs to be a yearlong process, not a last-minute scramble. If your tax-preparedness was a panicked afterthought, maybe this podcast will give you some guidelines to consider for next year.

What are some of the common pitfalls we need to avoid in order to have our tax season to go as smoothly as possible?

So when next year’s tax season rolls around, it’s just another task. And not a crisis.

Links to exercise guides for today are here: high knees, squat to calf raise, duck walk, side shuffle.

Links to warm up exercise guides are here: Hamstring Sweeps, Dynamic Knee Hugs, Dynamic Quad Stretch.

Links to cooldown stretches are here: Standing Figure Four, Standing Hamstring Stretch, Static Quad Stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Nyck Caution

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

I want to talk about something that a lot of freelancers struggle with… but don’t always say out loud:

Finding clients without feeling like you’re constantly pitching.

Because let’s be honest…

You can love the work…

…and still hate the hustle.

You need to promote your business, but under what circumstances? You don't want to be pushing your business card or your portfolio at absolutely everyone you meet, but FOMO is screaming in your brain to not miss a single opportunity.

How do we choose our moments, and not make all our time spent with others transactional?

If you want to follow along with the exercises from today’s workout, here is a guide to Knee Hugs, Standing Figure Four, Down Dog, Pigeon Pose, and Child's Pose, all beginner-friendly and equipment-free.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Ennio Máno

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Let’s talk about ownership.

Not in the abstract philosophical sense — in the very practical, freelance-business sense.

Because if you’re a creative freelancer, there are a few concepts that quietly shape your entire career:

Copyright.

Licensing.

Trademark.

Understanding these terms helps you answer an important question:

Who owns the work you create?

And just as importantly:

Who is allowed to use it, and how?

As a creative freelancer, your work isn’t just a file you deliver.

It’s intellectual property.

Understanding what belongs to you, what belongs to the client, and how licensing works helps you:

• price your work properly,
• protect your reputation,
• and build a sustainable creative business.

Links to exercise guides are here: Push Ups, Super Humans, Plank March, Tricep dips.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Aanysa

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

But this week, Freelance Friends, special conference survival edition, no-workout, unless you want to. You do you. I just won't be the one coaching you. I'm travelling to the VOAtlanta voiceover conference this week. But don't worry, I've left you with a conference motivating playlist and my favourite tips for surviving a gathering of creative industry professionals.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: John Runefeldt, Zorro and Pär Hagström.

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Let’s talk about feelings.

Not the cute, inspirational Instagram kind. The inconvenient ones.

The ones that show up on a Tuesday when you have a deadline.

There are so many reasons your emotions might be spilling over and your mind is having difficulty staying focused on your work.

• Stress
• Anxiety
• Grief
• Frustration

You are allowed to be emotional and professional. You are allowed to feel grief and still deliver. To feel anxiety and still create. To feel frustration and still move forward. The goal is to be regulated enough to make informed decisions.

So what do you actually do with your feelings when you still need to work? Let me give you some practical tips while we run off that excess energy.

Running posture checklist is here.

Links to warm up exercise guides are here: Hamstring Sweeps, Dynamic Knee Hugs, Dynamic Quad Stretch.

Links to cooldown stretches are here: Standing Figure Four, Standing Hamstring Stretch, Static Quad Stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Rh3a Bluu

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Today, we’re talking about the devil you know and why we stay with them.

What do I mean by that? I mean, why do we stay with clients who drain us?

Agents who underperform.

Suppliers who overpromise and underdeliver.

Managers who stopped advocating.

Collaborators whose goals no longer align with ours.

Is our loyalty a virtue or is it misplaced and holding us back?

The question isn’t whether this relationship is comfortable.

The question is: Is it building the career you want five years from now?

So, how do we know when we've been with a collaborator, supplier or manager too long? And what should we do about it if we do need to move on?

If you want to follow along with the exercises from today’s workout, here is a guide to Laying Figure Four, Bridge Pose, Thread the Needle, Down Dog, and Overhead Arm Stretch, all beginner-friendly and equipment-free.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Maybe

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Today I want to talk about something I'm sure has all been on our minds...What do you do when work dries up… and the savings account is running low?

Even if you had a cushion. Even if you did “everything right.”

Savings aren’t infinite. The economy has been tough this past year for salaried and freelancers alike.

And let me be clear. I’m not talking about:

“This week is slow.” or “This month is slow.”

I covered that in Episode 30 — Disappointment: When the Business plan doesn't go as planned

I’m talking about something deeper.

Industry contraction.

Platform disruption.

Structural shifts.

Tech shifts.

Budget collapse.

AI disruption.

Industry consolidation.

Corporate restructuring.

Entire sectors pulling back — e-learning, gaming, advertising, media.

When it’s structural, the fear gets existential. You worry.

“Is my skill set obsolete?”

“Did I bet on the wrong niche?”

“Is this permanent?”

“How long do I ride this out?”

So what does that mean for us as freelancers?

Links to exercise guides are here: Squats, Forward Lunges, Squat to Calf Raise, Split Squats.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Non-State Actor

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Having your creative work ripped off is something many creative freelancers are worried about.

Unfortunately, these situations aren’t rare.

And “ripped off” can mean a lot of things.

It can look like:

• A client who just… never pays
• Your work being reused beyond the scope of the contract
• Or outright IP theft — someone claiming your work as their own

And we also have to acknowledge the current reality: AI has made it easier than ever to be ripped off — often with less clear recourse.

So what can we actually do — realistically — and without becoming paranoid - to reduce how often this happens, and how much damage it does?

Link to Canadaland episode "The Freelancer's Guide to Getting Revenge When You've Been Ripped Off"

Running posture checklist is here.

Links to warm up exercise guides are here: Hamstring Sweeps, Dynamic Knee Hugs, Dynamic Quad Stretch.

Links to cooldown stretches are here: Standing Figure Four, Standing Hamstring Stretch, Static Quad Stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Onoe Caponoe

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Let’s talk about distraction.

And not the dramatic kind—

I’m not talking about the smoke alarm going off or a sick kid or something genuinely urgent.

I mean the sneaky, everyday stuff.

Phone games.

Social media scrolling.

Checking email again.

Staring off into space pretending you’re “thinking creatively.”

Or doing busywork that feels productive… but doesn’t actually move the needle on your revenue.

So, how do we recognize distractions, how can we minimize them, and how do we keep them from sucking away our precious time and energy?

In this episode, I'll suggest some new habits to adopt.

Yes, it’s uncomfortable at first. New habits always are.

But stick with it.

The reward is more finished work… and more actual free time later.

If you want to follow along with the exercises from today’s workout, here is a guide to neck stretches, overhead arm stretches, chest to back stretch, hamstring sweeps, over the fence, and thoracic twists, all beginner-friendly and equipment-free.

Link to Paul Schmidt's business coaching website.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Airae

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Just because the work is piling up and deadlines are looming, doesn't mean we should risk injuring ourselves. Because if we're down for the count, then whose going to do that special thing that we do for our clients?

This week, we're doing a core strength workout because the core is our powerhouse. And it helps support so many of our other muscles. With a strong core, we risk less injury.

Creative freelance injuries can be sneaky.

They start off as just this nagging soreness.

Lower back pain from long hours sitting or standing.

Neck tension from prolonged computer use that turns into headaches.

Wrist, elbow, or shoulder pain from editing, mousing, tapping, or gripping.

Foot and knee pain from long days on set.

As freelancers, there’s no HR department watching out for us. No sick days that don’t cost us money. No one telling us to stop before we hit the wall.

If your body goes down — the business goes with it.

Your body is not separate from your creativity. Your health is not optional overhead.

It’s the asset.

Links to exercise guides are here: Seated Back Extensions, Seated Cross Body Crunches, Bird Dogs, Dead Bugs, Mountain Climbers, Bicycle Crunches, Super Humans, Child's Pose.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Tusabe

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Today we’re talking about peak performance, or at least the feeling of it.

But a lot of creators dream about becoming the best at something. And sometimes that quest for the summit, can make us forget all of the small steps of forward progress, or the sections of plateau, that actually make up the life of a creative freelancer.

Where the idea of perfection really messes with us is when it convinces us that we need to arrive before we’re allowed to participate.

That we need peak performance all the time.

But progress doesn’t work like that.

Progress looks like repetition.

Just like this run.

Ask yourself:

What can I put out today that’s good enough?

What can I repeat this week?

What small adjustment could make things slightly better next time?

Running posture checklist is here.

Links to warm up exercise guides are here: Hamstring Sweeps, Dynamic Knee Hugs, Dynamic Quad Stretch.

Links to cooldown stretches are here: Standing Figure Four, Standing Hamstring Stretch, Static Quad Stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Master One

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

This week we're talking about rejection.

You bid on it. You auditioned for it. You wrote the spec script. You built the rough cut, the demo, the animation, the proposal...And you didn’t land the gig.

Maybe you got a reply. A polite “we went another direction.”

Or absolutely nothing. No reply at all. That's the usual deal with voiceover auditions.

And you're just left hanging, wondering, why?

And even when you know rejection is part of the business, it still hits.

Sometimes harder than we expect.

So, how can we acknowledge that rejection sucks, without letting it eat away at us and our self-confidence, and maybe, even use it to our advantage?

Let's loosen up our hips and spine with some tension-releasing stretches and figure out how to spend less energy chasing — and more energy attracting.

Clear messaging.

Confident positioning.

Rejection doesn’t mean stop. It means recalibrate.

Clarify.

And keep moving.

If you want to follow along with the exercises from today’s workout, here is a guide to cat-cows, thread the needle, seated spinal twist, butterfly pose and pigeon pose, all beginner-friendly and equipment-free.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: OTE

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

All right, what's on your agenda for today? For the week? Are you checking off that To Do list, or is the pile of tasks just rolling over, and growing, like a cartoon snowball rolling downhill?

Having business goals is one thing; making a plan is another. And executing that plan is another thing entirely. When we miss a mark or a milestone, it's easy to beat ourselves up about it and maybe avoid the task entirely.

What can we do to hold ourselves accountable in our creative business without beating ourselves up when we fall a bit short? Let's find some direction and motivation in an upper-body workout designed to build strength and discipline.

So how do we work with these obstacles instead of pretending they don’t exist?

• Break tasks down until they feel almost too easy
• Set reminders instead of relying on motivation
• Decide in advance when and how you’ll work on your business
• Share your goals with someone who will actually ask you about them

You don’t need more motivation. You need better systems.

Links to exercise guides are here: French Door to Shoulder Press, Rotator Cuff Goal Posts, Plank walk, Super humans, Tricep dips, Overhead Arm Stretch.

If you're a voiceover artist looking for an accountability coach, check out my friend Billie Jo Konze!

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Siine

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Today, we’re talking about scarcity thinking. That quiet belief that there’s only so much opportunity to go around.

A lot of creative freelancers carry this belief without even realizing it.

Scarcity thinking shrinks your decisions.

It leads to:

• underpricing because you’re afraid to lose the job
• overworking because you feel replaceable
• saying yes to projects that drain you
• copying others instead of trusting your voice

This episode gives you simple, practical steps to help you stick to your goals, bypass short-term thinking and play the long game.

Today’s run, or walk, will hopefully dispel the scarcity thinking myth, liberating that defensive, bitter energy for much better use.

Progression isn’t about speed. It’s about staying honest as the terrain changes.

Running posture checklist is here.

Links to warm up exercise guides are here: Hamstring Sweeps, Dynamic Knee Hugs, Dynamic Quad Stretch.

Links to cooldown stretches are here: Standing Figure Four, Standing Hamstring Stretch, Static Quad Stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Heyson

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

This week I'll be borrowing from the great tradition of yoga and coaching Sun Salutations. These movement sequences are great for warming up the muscles in our entire body, as well as grounding and relaxing us.

Today I'll be talking about new beginnings. Or, resets. Because you don't need to start from scratch to feel the nerves and the doubt.

I've felt it. I'm feeling it right now. New Year. New Plans. Branching out in my business. Closing out things that weren't working (hello, doubt!) and moving into new areas (hello, terror!)

However, since waiting and stagnating aren't helping my business grow, I've had to learn how to manage those feelings while adapting, pivoting, shifting, and ultimately moving forward.

This episode will set you up for a simple New Year reset.

You don’t need a perfect start. You just need an honest one.

If you want to follow along with the exercises from today’s workout, here is a guide to sun salutations, all beginner-friendly and equipment-free.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: bomull

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

New year, new strength, new clarity. Today’s workout is all about effort, and intention — and your business goals need that same energy. This week we're doing a New Year New You calorie burn strength workout,

You have goals for this year. Maybe vague, maybe very clear. But, even if you have the grit and determination, and I know you do because you pressed play on this podcast, how do you achieve them?

You need a plan. A plan with clear outlined steps and measurable goals to keep you on track.

This episode gives you simple, practical steps how to:

• Picturing your goal
• Identifying distractions
• Sketching a simple business plan
• Tracking your reality
• Correcting course with curiosity, and not shame

Links to exercise guides are here: squats, forward lunges, push-ups, lateral lunges, and squats with a calf raise.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: I'MIN

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

But this week, Freelance Friends, special holiday edition, no-workout, unless you want to. You do you. I just won't be the one coaching you. I've got a Hygge-inspired holiday playlist and chat where business will be put aside in favour of recharging, relaxing, and reconnecting with our loved ones, who maybe we haven't been able to spend as much time with as we'd like, and also reconnecting with ourselves.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: William Claeson, Johannes Bornlöf, Roy Edwin Williams et Anna Landström.

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Today I want to talk about revenue, and more specifically, how to increase profits without grinding harder.

A lot of freelancers focus on revenue. Profit, though? Profit is the number that actually matters. Profit is what’s left after expenses.

One of the easiest ways to increase profits is simply to stop money from leaking out.

This episode gives you simple, practical steps to keep more, stop the leaks and make sure the money you already earn stays in your account.

How do we recognize the difference between a good business expense, and hard-earned money we're letting slip through our fingers?

Today’s run or walk will help clear mental space while we talk money, the stress it can cause us, and smarter creative business habits.

Running posture checklist is here.

Links to warm up exercise guides are here: Hamstring Sweeps, Dynamic Knee Hugs, Dynamic Quad Stretch.

Links to cooldown stretches are here: Standing Figure Four, Standing Hamstring Stretch, Static Quad Stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Ryan James Carr

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Today’s topic is rest, sleep really— and why we desperately need more of it. I'm going to be honest with you my fellow freelancers. We’re. Not. Resting. Enough.

Creative freelancers live with a constant hum of mental noise. Sometimes, of course, we’re working late because there’s a real deadline. That happens. But when staying up late becomes the default, that’s the sign something else is going on. Whether you’re a voice actor, designer, writer, animator, video editor—your work literally depends on the freshness of your mind. So I'm going to coach you through a stretching and mobility workout designed to relax your muscles and mind after a long day.

This episode gives you simple, practical steps to reduce mental stimulation, let go of guilt and FOMO, and create a nighttime routine that eases you into a restful sleep.

If you want to follow along with the exercises from today’s workout, here are the guides: child's pose, and cat-cow— all beginner-friendly and equipment-free.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Hara Noda

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

In today’s episode, we’re diving into a feeling every freelancer eventually faces: disappointment in your business. Maybe you built a solid plan — marketing, auditions, outreach, networking — and still… your week, month, or even your quarter didn’t deliver the results you expected.

So what can you actually do when you hit a slump? How do you reset your mindset, rebuild momentum, and get your creative confidence back?

This episode gives you practical steps to move through disappointment, reconnect with your strengths, and return to your client work with more clarity, discipline, and resilience.

If you want to follow along with the exercises from today’s workout, here are the guides: glute bridge hold, side plank, wall sit, and push up hold — all beginner-friendly and equipment-free.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Bankston

To learn more about my voiceover services — including commercial, corporate, e-learning, and narration work — visit www.alisonpentecost.com. Questions or feedback? Email podcast@alisonpentecost.com or connect with me on LinkedIn.

Today, I'm talking about something that can make even the most talented freelancers feel a little uncomfortable, myself included — setting rates that reflect your real value. One of the hardest parts of freelancing is figuring out how much to charge for your work. Why do so many creative freelancers feel guilty about asking for fair pay? How can we justify our worth to clients when cheaper options abound online? Should we worry that we'll scare them off?

Running posture checklist is here.

Links to warm up exercise guides are here: Hamstring Sweeps, Dynamic Knee Hugs, Dynamic Quad Stretch.

Links to cooldown stretches are here: Standing Figure Four, Standing Hamstring Stretch, Static Quad Stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Zyke

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

Today I'll be talking about something that I think is very important — especially for those of us who spend most of our time working solo: getting out of the house and talking to other human beings. One of the main reasons I started this podcast, besides needing to be constantly reminded of all this good advice so I could apply it in my own life, was to build community. Let's be honest, though, getting out there and making friends or even work acquaintances as an adult can be challenging. Sometimes it's hard to know where to start.

So I'll be coaching a getting out of the house walking mobility workout. Active stretching and mobility exercises that will limber you up and get you feeling energized so you can go out into society feeling your very best.

Links to exercise guides are here: knee hugs, hamstring sweeps, forward lunges.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Kylie Dailey

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

Even pro athletes don’t just practice one move over and over. A swimmer doesn’t only swim laps. A hockey player doesn’t just shoot pucks. They run, lift, stretch — building the muscles that support their specialty. That’s what makes them faster, more balanced, more resilient.

When you’re a creative freelancer, it’s the same thing. You may specialize in one craft — voice acting, design, writing, photography — but if you want to perform at a high level, you can’t just train that one muscle. Or maybe there's a crossover skill that could add some real value to your offer.

So let's get into a good old lower body strengthening workout (grab your aerobic step if you've got it!) while we think about value add.

Links to exercise guides are here: high knees, squats, step-ups, hip flexion, side hip extension, back hip extension.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: janset

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

It's cardio day! Today, I'll be coaching a “can't be far from my desk, go anywhere” cardio adventure. Because sometimes it's tough to fit everything we want to do in a day, right? That's definitely something I've been struggling with lately, which is why I've been looking at a new calendar app and restructuring my day into dedicated blocks. We don't want to have to work long, long hours in our creative freelance business. That's not why we went solo, right? So what are some of the tips and tricks we can use to make the most of our time, so we can have time for fun, freedom, and, of course, fitness!

Links to exercise guides are here: high knees, squats, duck walk, squat to calf raise, side shuffle.

And, you can find cooldown stretches here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: duckmaw

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

This week I'll be coaching a tension-reducing, breath-centred mobility workout, because we all feel a little stuck and overwhelmed sometimes.

Where is your head right now?

Anxious about what’s coming up?

Worrying about something that already happened?

You know you can’t change it, right?

You have to let it go.

Because calm under pressure doesn’t come from ignoring the chaos — it comes from learning to move with it.

So let's figure this out together.

Links to exercise guides are here: child's pose, neck stretches, seated spinal twist, and thread the needle.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: HATAMITSUNAMI

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

Because let’s be honest — sometimes life forces us to pause. In fitness, and in freelancing. Maybe you’ve been away for a while — from the gym, or from your creative business — and you’re wondering, Can I even pick up where I left off? Or maybe that’s an expectation we need to let go of. Because maybe plunging in blindly was why we had to step away for awhile, and we've learned that a more slow and controlled re-entry (and a slow and controlled core strength workout) is what we really need.

Links to exercise guides are here: Dead Bugs, Bird Dogs, Mountain Climbers

Bicycle Crunches and Leg Lifts.

To read some inspiring stories of freelancers who stepped away, follow these links!

• Lisa Fourman
• Abby Wolfe
• Steven Yung

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: OTE, Chris Shards, John Runefelt, and The Elloquent Jims.

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

Marketing: Ugh. It's like going running on a cold rainy day. It's like, do I have to? You may be the awesomest in your field, but if no one's heard of you then your business isn't going to grow. Do you have the time to sit and passively wait for customers to discover you? Probably not! How can we get found by the people who want to hire us? Who are these people? Where to start? We'll start with a run to a great salsa playlist! And think about different methods and strategies to get our creative freelance business noticed by the right people.

Running posture checklist is here.

Links to warm up exercise guides are here: Hamstring Sweeps, Dynamic Knee Hugs, Dynamic Quad Stretch.

Links to cooldown stretches are here: Standing Figure Four, Standing Hamstring Stretch, Static Quad Stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Cuba Quartet

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

Talking about martyrdom might sound a little dramatic, right? But in freelancing—and in fitness—it shows up more often than we think. Your clients have their own worries and deliverables. There'll be moments when deadlines loom and you’ll be up later than usual. But regularly falling on your sword for your clients? That’s neither going to win you praise, nor do you any good in the long term. How to deliver without over-sacrificing?

Links to exercise guides are here: child's pose, cat-cow, down dog, overhead arm stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Fleurs Douces

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

This week we're doing an upper-body strength workout. And it's for all fitness levels with plenty of options for you to choose from. Today I want to talk about stats. We talk a lot about numbers in business. Income. Leads. Followers. Website traffic. And yes, those numbers matter. But any one number doesn't tell the whole story. There's so much data out there. How can we focus on the right numbers so we have a clear idea whether or not we're on the right track?

Links to exercise guides are here: pushups, super humans, plank march, tricep dips.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Adelyn Paik

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

This week we'll be running, and challenging oursleves by picking up the pace during the chorus of the songs on the playlist. Today, I want to talk about levelling up your skill set, but there is a big hurdle that comes afterward that I think gets overlooked: When you're so busy, how do you integrate this great new knowledge into your workflow?

Running posture checklist is here.

Links to warm up exercise guides are here: Hamstring Sweeps, Dynamic Knee Hugs, Dynamic Quad Stretch.

Links to cooldown stretches are here: Standing Figure Four, Standing Hamstring Stretch, Static Quad Stretch.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Mimmi Bangoura

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

This week we'll be working on lower body mobility, because we all have hips and we'd all like them to feel less tight. And can we talk about saying no? Turning down work or not auditioning for a job? As freelancers, a large part of our job is looking out for the next gig, because that's how we generate income and income is how we pay our bills. But it can sometimes feel like we have to shoot at all the targets for fear of missing out. I think it's important to have healthy boundaries.

Links to video exercise guides are here: Over the Fence, Butterfly Pose, Pigeon Pose, Laying Figure Four.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Colors of Illusion

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

This week we're doing a lower-body strength workout. Working one side at a time. Isolating one side at a time forces to acknowledge our weaker side, which allow us to strengthen it individually, and not to always compensate with our dominate side. Also, I want to talk about long form projects, and how they are NOT the equivalent of a bunch of small projects stuck together. When all you've booked up to now are smaller, shorter projects, there are pitfalls you'll want to avoid.

Links to guides for all of this week's exercises are here: Squats, Good Mornings, Split Squats, Curtsey Squat, Single Leg Deadlift, Forward Lunge.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Bhris Drip

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

In this episode, I guide you through a run while I make the argument that integrity is not just good for your mind, body and soul, but also your business. So let's talk integrity, why it matters, and how we can ensure we're holding true to our standards,

Link to a dynamic warmup video exercise guide is here.

Link to a cooldown stretching video guide is here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Def Lev

To learn more about my voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

This week, I'm taking a break from my regularly scheduled Freelance Fitness podcasts to bring you an episode where there'll be no work talk, no fitness talk, just lounging, strolling, frolicking, or grooving to fun summer beats. Whatever you want to do while I ramble on about things that aren't work-related like travel and festivals. Don't we all need a break from our regularly scheduled week sometimes? Come for the anecdotes, stay for the music!

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: It Feels Like Summer by Sum Wave, Party On the Block by Wai, We Came to Party by Basixx feat. Ella Faye and AFTERPARTY by dasloe.

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

This week we're doing a mobility workout. This week I'll be borrowing from the great tradition of yoga and coaching Sun Salutations. These movement sequences are great for warming up the muscles in our entire body, as well as grounding and relaxing us. And we'll be discussing what to do when we fail in our freelance business. How can we rebuild lost trust and retain a client we've let down?

Link to a video exercise guide is here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Bonkers Beat Club

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

This week we're doing an isometric strength workout, that's a workout where we're going to contract the muscle and hold the position to build our muscular endurance. While we examine factors that can affect our motivation and some of the things we can do about it.

Link to a video exercise guide is here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Victor Lundberg

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

Today I'll be coaching a do-it-anywhere cardio workout while discussing ways to deal with the detours and potholes that can get in the way of our freelance business milestones.

Link to a video exercise guide is here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Lawd Ito

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

Today I'll be coaching spinal mobility while discussing ways to face our fear of change and embrace the changes we sometimes need to make in our creative freelance business.

Link to a video exercise guide is here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Bonsaye

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

Today I'll be coaching a functional strength set. Functional workouts train your muscles to work together in ways that imitate everyday movements, like lifting groceries, pulling on socks or bending down to pick something up you've dropped on the floor. All while I discuss building a foundation for your business, or a fitness plan, by developing valuable, sustainable habits. There's no shortcut to results, only showing up every day, being present, and putting in the work to progress along a path toward our goals.

Link to a video exercise guide is here.

Link to a stretching guide if you'd like one right here.

If you want to check out Kim Handysides you can click over here.

And last, but not least, you can find PN Agency here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Roof

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

In this episode, I guide you through a progression run while I lay out the reasons I'm not worried about being replaced by A.I. clones in my voiceover business, and why maybe you, fellow creative freelancer, shouldn't either.

Link to a dynamic warmup video exercise guide is here.

Link to a cooldown stretching video guide is here.

Link to a really interesting BTS podcast episode by the good folks over at Canadaland discussing their A.I. policy in the media they produce.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Liru

To learn more about my voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

In this episode, we find length and mobility in our lower body while identifying the red flags that tell us when we should say goodbye to a client, and what's the best way to go about it.

Link to a video exercise guide is here.

Link to Dervla Trainor's website resources is here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Loving Caliber

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

In this episode, we work on our arms and shoulders while I talk about jealousy, especially professional jealousy. Where does it come from, and how can we deal with these negative feelings that not only impact our mental well-being, but also our business relationships too?

Link to a video exercise guide is here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Baha Bank$

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

In this episode, I guide you through a fun run out in the sun while I talk about prevention and what it means with regards to preparing our bodies for a workout and what it means with regards to our creative freelance business. I know, no one wants to talk about prevention, it sounds like extra work and expenses we don't need, but what could be the potential costs if we don't do it?

Link to a dynamic warmup video exercise guide is here.

Link to a cooldown stretching video guide is here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Rain Jewels and Particle House feat. Lilla My

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

In this episode, I guide you through an upper body mobility workout while I discuss the realities of our loved ones, friends and family, giving us unsolicited career advice because they want the best for us and don't want us to experience failure, struggle, or disappointment. How can we be affirmative in our choice of career path, while not impacting our relationships with people who only want us to succeed?

Link to a video exercise guide is here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Teeklef

To learn more about my Voiceover work visit www.alisonpentecost.com. For comments and questions, you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

In this episode, I'm going to guide you through a core strength workout while I contemplate multitasking in the workplace, and whether that means we are being more, or maybe less, productive.

Link to a video exercise guide is here.

Link to episode 601 of the Freakonomics podcast: Multitasking Doesn't Work. So Why Do We Keep Trying?.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Grevens Tid

To learn more about my VO work visit www.alisonpentecost.com. For comments and questions you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

In this episode, I'm going to guide you through a no-equipment, limited-space cardio workout while I ponder what it means to be authentic personally and professionally. That word gets used a lot, especially concerning our online presence, but in practical terms, how do we apply it? And should there be limits?

Link to a video exercise guide is here,

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: cin

To learn more about my VO work visit www.alisonpentecost.com. For comments and questions you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

In this episode, I'm going to guide you through a hip and spine mobility workout while I tell you about my struggle with Imposter Syndrome and how I'm working through it. Not easy to feel like you have a seat at the table when you have an employee count of one, right?

Link to a video exercise guide is here,

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Wendy Marcini

To learn more about my VO work visit www.alisonpentecost.com. For comments and questions you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

In this episode, I'm going to guide you through a lower body strength workout while I tell you what the least favourite part of my job is. We all have one, it just might not be the same for everyone, a necessary evil that we need to get done. What's yours?

Link to a video exercise guide here, and post-workout stretching suggestions are here.

Written and Hosted by: Alison Pentecost

Theme Song: Snakes and Fire by Pär Hagström

Playlist: Witchitaw Slim

To learn more about my VO work visit www.alisonpentecost.com. For comments and questions you can email podcast@alisonpentecost.com. Or follow me on LinkedIn!

For the inaugural episode I will guide you through a short run while I tell you how I stumbled into a freelance voiceover career (please don't stumble while running).

Link to post-workout stretching suggestions is here.

Written and Hosted by: Alison Pentecost

Theme song: Snakes and Fire by Pär Hagström

Playlist: Jake and Jake

To learn more about Alison Pentecost's voiceover work visit www.alisonpentecost.com. For comments and questions you can email Podcast@alisonpentecost.com. Follow her on LinkedIn.

You're your own boss, if you aren't going to take care of yourself, who will? Get motivated to stay healthy mentally and physically, prioritize self-care, and enjoy being a part of a supportive community. All while moving to some awesome music.

Updates every Wednesday.

Written and Hosted by: Alison Pentecost

Theme song: Snakes and Fire by Pär Hagström

To learn more about Alison Pentecost's voiceover work visit www.alisonpentecost.com. Or follow her on LinkedIn. For comments and questions you can email Podcast@alisonpentecost.com.