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Introduction

Have you ever noticed how the physiques of world class sprinters and athletes involved in similar disciplines are looking for muscular, ripped, and defined than ever? Their bodies resemble those of Greek Gods, which is surely a testament to the sporting disciplines that they are involved in.

If you’re looking to tone up, trim down, and increase your lean muscle mass, HIIT is one of the most effective forms of physical exercise currently in existence. HIIT is not only beneficial for transforming your physique, it is also ideal for people looking to improve their health and fitness in general.

But what exactly is HIIT and sprint training, why are they now so hugely popular, what benefits do they offer over conventional cardio and resistance-based exercise, and is there anything special you need to know?

All of these questions will be addressed in this useful guide to HIIT, so if you’re ready to start transforming your body, here is you’re an introduction to Sprints & HIIT.

Chapter 1 – What The Heck Is HIIT?

To start things off, we’re going to bring you up to speed with what HIIT actually is.

HIIT stands for High Intensity Interval Training and it is a relatively new form of physical exercise that is taking the fitness industry by storm.

How the exercise is actually performed is explained in the name. To make a long story short, HIIT involves people alternating between periods of fast-paced, high intensity exercise and slow-paced, low-intensity exercise.

As a very simple example, one form of HIIT may require an individual to get onto a treadmill and begin by walking at a slow speed for 30 seconds. This is the low-intensity form of the exercise.

Next, after those 30 seconds are up, they may then crank up the speed and sprint at around 95% of their max capacity for 30 seconds. They will run as fast as they can, and this is the high-intensity portion of the exercise.

After those 30 seconds are up, that will be one round completed. They will then drop the speed down so that they walk again, and will repeat the process for several more rounds.

A typical HIIT workout will last between 20 and 30 minutes. The thing to remember is that, in order for HIIT to work, you really do need to be pushing yourself as hard as you can during the high-intensity portion of the exercise.

By the end of it, your heart rate should be up, you should be sweating, and in all honesty, you should feel a little sick, and you may struggle to talk.

HIIT is great because it is all relative to how fit each individual is. It can be adapted, so if you are a beginner, you could increase the amount of time spent on the low-intensity portion of the exercise. So, you could opt for 60 seconds of “rest” and 30 seconds of sprints. As you get fitter, simply reduce the amount of time spent recovering. You may also increase the amount of time spent sprinting.

Chapter 2 – What Is The Optimal Training Zone?

As mentioned, it is all relative based upon overall fitness levels, but generally speaking, in order for HIIT to work, you need to be pushing yourself incredibly hard on the high-intensity portion of the exercise.

How hard? Well, many health experts and personal trainers recommend anything from 85% - 100% of your maximum heart rate during the high intensity portions of the exercise.

That’s right, in order for the workout to be effective you really do need to be working hard. It’s no good just jogging leisurely, or perhaps running a little faster than you do when you perform steady state cardio, because that will not work.

To achieve maximum fat burning results you need to be sprinting, and you need to be sprinting as fast as you can.

Imagine yourself racing against Usain Bolt, trying to set a new World Record, or being chased by a hungry and angry bear like the one that messed Leo DiCaprio up so much in The Revenant

Chapter 3 – How Often Should HIIT Be Performed

As you might expect, answers to this question will vary depending on whom you speak to.

Some people for example, may recommend that you perform HIIT five times per week, while others may tell you that twice per week is sufficient enough.

The general consensus however, and this is based off of science and numerous studies and hours upon hours of extensive research, have concluded that HIIT workouts should be performed no more than three times per week, when used in conjunction with other forms of exercise.

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Introduction

Being a leader is not what a lot of people think it is. There is a certain romanticism that many people associate with leadership. They think it means being fearless, in-charge, and the ultimate authority within a power structure.

Thus, leadership tends to appeal to people who enjoy power. Often that results in leaders who wield said power unwisely, which results in the company – and the leader – crashing and burning.

Just as common is the unwilling leader: the leader who has their leadership thrust upon them by their organization with zero say in the matter. This person is selected to become a leader because of good work they have done, or because of their loyalty to the company – with little attention paid to whether or not they would actually make a good leader.

Because just like programming, accounting, and project management… leadership is a skill. It’s a skill that you can have a natural affinity for, and it’s a skill that you can develop and cultivate. But it’s certainly a skill and one that you need to treat as such when becoming the best leader you can become.

The good news is that while this skill is an innate trait for some, it’s also one that we can train and develop with practice and dedication. In this short report, you’ll learn five habits of empowering leaders that you can learn from.

Remaining Calm

One of the single and most powerful habits of a truly empowering leader is to stay calm no matter what is going on around them.

What is important to understand, is that as a leader, it is your job to set the “tone” for the office. Your followers will always look to you for the appropriate response to any given situation.

Imagine then for a moment that you have just learned your company is in serious debt, and that there are going to need to be lay-offs. You have two options now: one is to panic, shout, and potentially even blame your staff (this is an example of poor EQ, which is discussed in a moment). The other option is to remain calm and collected, and to deliver the news in an honest but optimistic manner.

Your choice here is extremely crucial, because it will define the way that your team reacts as well. When you are in a financial crisis as a company, the last thing you need is for all your staff to stop working properly. When staff panic, they of course do stop working properly.

That’s why it’s the leader’s job to remain calm, and to communicate to their team that it is okay to be calm.

Incidentally, this is also one of the traits that is considered to be “alpha” by many – the ability to control your own emotion and to make the decision that is best for the group as a whole.

Making Quick Decisions

Already we can see that the truly empowering leader is nothing like the caricature version that we discussed at the start of this report. Shouting and blustering just creates ill feelings, which are not conducive to a highly productive and happy team.

In fact, your position is one that should be taken with a noble calmness. Your role is to sacrifice yourself, by putting your emotional needs secondary to the group. That means remaining totally calm, when the world is collapsing around you – so that your team can continue to work to the best of their ability.

Likewise, it is also your job to take responsibility when things do go wrong. It is this concern that in fact prevents many people from becoming natural leaders.
Let’s step back for a moment and look at a mundane, domestic example. Let’s imagine that you are shopping for food with your partner, when they ask which flavor of soup you want for dinner. A common response is to say “I don’t mind.”

What does this really mean? It usually means that you want the other person to be happy, so they should choose.

BUT in doing this, you have actually just shifted responsibility onto that person. Now it is up to them to choose soup that will result in your evening being a good one or a bad one.

And perhaps the real reason you didn’t want to make that decision, is because you didn’t want them to be unhappy with you!

Perhaps you can relate, or perhaps you can just imagine how this might play out. But ultimately, that desire to be “liked” or “in the good books,” has actually placed more pressure and stress on the other person AND made you seem indecisive and a weak leader.

Now this same thing plays out in the office, every time you are asked to make a decision about purchasing, about branding, or about marketing… and you defer or delay.
We umm and ahhh often because we don’t want to take responsibility and we don’t want to commit to what might turn out to be a wrong decision. But strong leaders NEED to take responsibility, and they need to take decisive action that will inspire their team.

Empathising

One of the most important traits of any great leader is emotional intelligence or “EQ.” This term refers to your ability to understand the emotions – and therefore motivations – of other people.

As a leader, this will give you the ability to understand why someone might be motivated to complete the work you set, or why they might not feel inclined to complete it at all.

Likewise, it means that you can better choose the correct language and phrasing to get the desired response out of someone. This is particularly important – as the way you deliver an instruction can completely change its tone and thus its likelihood of being followed through on.

This is something that a LOT of leader’s lack, and it can lead to huge difficulties within office environments.

The good news is that emotional intelligence is something that can be trained. It effectively amounts to sensitivity.

But how do you go about measuring such an abstract concept? Well that all depends on who you ask and in fact there are three separate 'models' of EQ each with their own views on the subject.

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Social Media Stories are those short-term photos and videos that you can share to your channel for 24 hours before disappearing. It was Snapchat that originally popularized the concept, but since then it has taken off and is now a common feature on the vast majority of social media sites.

That includes Facebook and Instagram, but also sites like YouTube and even Skype!

This surge in popularity is due to the simple and excellent concept that is behind Social Media Stories to begin with. Firstly, they allow creators to generate content that perhaps isn’t so carefully created as it won’t end up on their account. Secondly, it allows for a more immediate and urgent form of communication, that encourages more interaction with viewers. This taps into that feeling many of us know called FOMO: Fear Of Missing Out!

It’s why people are generally very quick to respond to social media Stories.

But while Stories are often quick and off-the-cuff, they also have the potential to be polished and high quality. Depending on the nature of your brand, this can be an important way to reflect on your business, and to stand out from the crowd.

Read on to learn some of the most powerful methods you can use to get more from your Stories. We will split this report into two sections: image and video. That said, it’s worth reading both as a lot of the same concepts will cross over!

Types of Photos

The first thing to do is to note the types of photos you want for your account. If you have a B2B company, then your imagery will be completely different to the imagery you’ll use around a travel blog.

A business for instance might show the team working hard on a new project, or might post about a new product release. A travel vlogger on the other hand might film themselves talking about a long flight, or might upload a panorama of a stunning hotel room.

The general idea of Stories is usually to provide some form of privileged access to the most hardcore fans, and to let them feel as though you are speaking directly to them. For a vlogger this is easy, but for a big business it can be a challenge to tow that line between professionalism and feeling ‘raw’ and authentic.

Making it Look Professional

The first way to ensure that your images look professional is to use a good camera. This is very important and can be the difference between images that look amateurish and images that have the professional sheen. If you intend on taking all your Story photos from a phone – which is an option – then make sure it is one with a good camera. The best options right now are the Google Pixel phones or Apple iPhones.

Using a high quality camera doesn’t necessarily detract from the ‘behind the scenes’ feel of a Story. A shot of your office after-hours is still a shot of the office after hours, but by using a high quality camera you show your business in a slightly better light.

Likewise, while you might have a messy desk in real-life, this is something else you might want to tone down. Not only will the image look better if the background is less cluttered, but it will also present your business as a more organized one. You want to show people a little behind the curtain but still ensure that your image is carefully orchestrated.

You also need to think a little bit about the composition of your photos. Don't just point and click, but instead arrange the various elements in a way that gives your photo depth. For instance, using a path leading into the distance can draw the eye from the centre to a focal point, while at the same time giving your image a greater 3D feeling. Likewise choosing images that are in both the foreground and background can give your picture more layers.

Framing is another useful strategy which means taking a photo so that there's an element such as a tree along one side of the photo, while you should also look at the different ways to play with expectations: the subject doesn't have to go right in the middle of the shot, why not have them slightly to one side? Making pictures interesting and showing that you gave at least a little thought to them can make a huge difference to the way that they come across.

Consider lighting too. Don’t just shoot a person with a strong light source behind them, as they’ll look dark and the exposure will be all wrong. The best angle for lighting is for it to hit the subject at a 90 degree angle. Take that extra moment, and your shot will look all the better for it.

How to Photograph Products

This becomes extremely important if you want to promote a product. This is one scenario where you want to ensure your brand looks professional, and that the subject of the photo has a sheen and an appeal.

To photograph a product, there are a few different things to keep in mind. Some of these are things we’ve already considered. For example: it’s important to consider lighting. Here, investing in at least a small light box can make a huge difference by creating some dramatic shadows.

Thinking about backdrop is also important. And one of the most popular options when it comes to backdrops for products is plain white. A MacGyver way to achieve that is simply to take a white bed sheet and then to pull it taut over a table or similar. Now you can stand your product in the middle and shine your light just how you want it.

ALWAYS make sure that the product is crystal clean. Find a microfiber cloth and take the time to wipe it down. Otherwise a few fingerprints or a little bit of dust or lint can make it seem significantly less impressive.

Another option is to zoom right in on specific aspects of your product. If you choose a camera wide a wide aperture then you can set the focus to the extreme foreground. This will blur out everything in the background, which is idea if you want to show off – say – the keyboard on a shiny new computer. Then there is always the argument for showing products in use and the way that they help make their owners’ lives better.

Photo Editing With Photoshop

And of course, don’t forget editing! If you really want to take your Stories to the next level, then doing a little editing before uploading them can make a world of difference.

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Let's get one thing clear. The word “discipline” is not exactly popular nowadays. In fact, a lot of people treat it like the D word. People think that discipline is either old fashioned or simply inapplicable to our modern age.

It's easy to think of discipline as something quaint. Kind of like a relic from the time of our grandparents. They needed self discipline, but it's very easy for us to think that we are exempt from it.

It's understandable why a lot of people are under this impression because we live in a world that worships convenience. If you don't believe me, try ordering a pizza. If you live in a major metropolitan area in the United States, the standard delivery time is 15 minutes.

If your local pizzeria can not deliver the goods within that time, your pizza is absolutely free. When you go on the internet, when you buy anything from Amazon, you are bombarded with all sorts of free shipping or 2 day delivery offers.

It goes with the territory. It seems that the more we live our lives, the more we are trained to expect instant gratification. We want the good stuff that life has to offer and we want it now. In fact, a lot of people want it yesterday.

That's how impatient we have become. If you still don't believe me, when was the last time you read anything thoroughly on the internet? My bet would be a long time ago. Chances are when you see any kind of news item on your Facebook timeline, you're probably just scrolling down the page.

You scroll scroll scroll and scroll some more. When you see some sort of keyword or image or video that you like, that's when you stop. Once you get a good idea of what the article is talking about, then you go on to the next item and then the next item after that.

You are hardly alone. The more we use the internet and the more we interact with people online, our attention span becomes shorter and shorter. It all boils down to convenience. But here's the problem. Until and unless you develop self-discipline, your chances of getting the best things in life are going to diminish.

In fact, depending on your situation, it may be a near impossibility. Self-discipline is that important. When you're self-disciplined, you focus on the big picture. You find it in you to do the hard and necessary stuff now so you can get bigger rewards in the future.

This is not sexy. Far from it. A lot of people think that this is some sort of drudgery. This is punishment. This is some unpleasant chore that they would rather avoid. And who can really blame them? When you are working on something necessary, the reward may be so far off that it might as well be invisible.

Eventually, you start thinking to yourself, “What am I doing? I could be out there having fun with my friends. I could be doing more pleasurable things. I can be lazy because hey, let's face it, laziness pays off immediately. Hard work pays off a long time from now.”

Do you see the disconnect? Do you see why a lot of people would rather not choose self-discipline?

Is there something that you did in the past that constantly makes you feel guilty and remorseful until today? Is there an event from your past you wish, above everything else, to change? Of course, none of us have access to a time machine so the facts are the facts. Things happened in the past that many of us are not all that happy with.

However, you take it to a whole other level. You’re just extremely guilty about it. You feel that it basically defines who you are, where you're going, what you're capable of, and somehow some way poisons you're relationships in the here and now. In fact, if you're suffering from this, guilty thoughts about the past make up a significant percentage of your daily thoughts.

Despite how tempting it is to just drop self-discipline and just go with your feelings and pick and activity that is so much more pleasurable and easy, lack of self-discipline can cause serious problems.

In fact, the vast majority of people fail to live up to their fullest potential primarily because of lack of self-discipline. Now, if you were to ask them individually, they probably will give you a million and 1 reasons why they are living their lives far below their expectations.

Maybe they'll blame other people. Maybe they'll say that they just had bad childhoods. Maybe some would owe up to bad decisions. But very few would say that it was their lack of self-discipline that is the ultimate cost.

Just how bad will it get for you if you have no self-discipline? What if you just think that self-discipline is such a low priority that you don't bother to develop it. well, it has serious consequences. I don't mean to be dramatic. But I'm just going to lay out what you stand to lose if you neglect practicing self-discipline on a day to day basis.

One of the most powerful American movies ever made is On the Water Front starring Marlon Brando. One of Brando's iconic lines from that movie was “I could've been a contender.” One of the worst things that you can do with your life is to constantly think back and imagine what could've been.

You keep asking yourself “What if I did this? I should've done that. I knew I would've done this if something else happened. I could have been something else.”

Sounds familiar? Well, you're not exactly alone. A lot of people report a life of regret. They start out young with a whole world in front of them. There's so many doors of opportunities. There's so many different ways they could've gone with their life. But here they are.

Obviously, for them to feel regret or remorse at this point in their lives means they're not all that happy with how things turned out. They spend and inordinate amount of their time as well as their emotional energy on thinking about what could've, should've or would have happened if things only turned out a different way.

Is that the kind of life you want for yourself? Well, the problem is if you have little self-discipline, there's a high chance you will live a life of regret. You will be thinking to yourself “What if I stuck with the hard but necessary goals in front of me? What if I just stuck with it instead of just dropping everything and going for something that's easier or a lot more fun?”

The worst part to all of this is that it's so lonely. You feel that the only person that's going through this is you. That's not true because if people are completely honest with themselves and really say what's in their heart, there's a lot of regret. It's very common.

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Introduction

A micro influencer is a smaller influencer – someone that has the power to drive buyer behaviour, to make a big impact on the fortunes of a brand simply through an endorsement, and that is able to build support for a movement or an idea.

When we think of influencers, we tend to think of the huge names on Instagram with millions of followers. These influencers can easily charge hundreds of thousands of dollars for a single post of themselves wearing some merchandise!

This is a wonderful aspiration to have. By becoming an influencer, you can potentially make a living simply by posting photos doing the things you love! And if you have your own product or service to sell, then you can become extremely successful.

But while this is a great ambition, it’s also one that might seem impossible for many. The good news though, is that you don’t need to become a global superstar to be an effective influencer. How about instead becoming a “micro influencer!”

A Micro-What?

A micro influencer is an influencer that has a few thousand followers, as opposed to a few million. The result is that the absolutely massive brands won’t want to pay them hundreds of thousands of dollars to upload their posts.

But at the same time, they can still attract smaller brands and slightly smaller pay days. And they can still earn a living doing what they want.

What’s most key here, is that as a micro influencer, you have a small audience that nevertheless is still extremely engaged and loves the content that you put out. Put it another way: it’s better to have 2,000 followers if 100% of them like every post and buy any product you create, than it is to have 1,000,000 followers if most of those disengaged from your brand years ago. The latter in fact can be extremely destructive!

Creating 2,000 loyal followers now is a very realistic goal. So how do you get there?

The Basics

Here are the basics you need to follow if you want to become a micro influencer. While there are other strategies, these basic methods will help you to get there quickly and in a way that is sustainable, profitable, and effective.

Create Your Platforms

Firstly, create your platforms. Again, there are lots of ways to do this, but I’m going to suggest that you decide to focus your main efforts on:

Instagram OR YouTube

These are two platforms that let you be highly engaging with your audience, as well as very visual so that you can really express yourself quickly and get people to invest emotionally in your ideas and what you’re selling.

Then you are going to back those up with a Twitter profile where you will talk regularly and let people see some insight into your life and personality. AND you’re going to create a blog where you will regularly post content and where you will be able to sell products potentially in the future.

What’s really important, is that this blog be responsive (meaning mobile friendly), that it be quick to load, and that it has large text that is easy to read. You can use WordPress to accomplish all this, but the main goal is simply to ensure that your site is able to compete with the very best competitors in your niche. It must look professional, it must be quick to load, and it must work well.

Strong Branding

You will be your own brand. That means you’ll be create a “personal brand” which will use your name and image in the marketing. This is a great way to create more of an emotional connection with your audience and it will also be what makes you the influencer (rather than just a website owner).

You need to make sure that you are living the lifestyle that you are promoting and that you become a role model in that sense. People should see through you that your advice works, and that they should therefore be inspired to follow your advice to achieve what you have.

This is why it’s so important to pick a niche that you really know well and have lots of experience in!

What’s also important is to make sure that you have a strong message and purpose, and that everything you do is “on brand” and “on message.”

If you are going to be a thought leader, then you need to lead. That means you need to know your values, your key lessons, and what you’re trying to say. By being consistent with this, you’ll develop long term loyal followers, and all the content you produce will be coherent.

THIS is what makes those followers really rally behind you and get on your team.

How to Create Great Instagram and YouTube Posts

Once this is up and running, the next step is simply to post regularly to Instagram or YouTube, as well as your blog. You need to maintain a consistent stream of content, even when there doesn’t seem to be many people reading!

On YouTube and Instagram, the aim is to show yourself living the lifestyle that you are promoting and at the same time to help inspire and motivate your audience. That means focussing on the specific niche that you’ve carved for yourself.

So, if you have a fitness brand that is about being happy, fit, and healthy, then you might show photos of yourself jogging on your beach with your partner smiling. You might post images of yourself drinking smoothie, or relaxing in the sun. Underneath each post you can provide helpful tips and advice, while a little editing and some filters can help to make everything look really perfect.

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Introduction

Sleep is the golden chain that ties health and our bodies together. ~ Thomas Dekker

Every one of us suffers from insomnia at some point in our lives. It could be triggered by stressful periods in our careers, a personal crisis, fear of an upcoming event or worrying about finances may keep us awake and restless. Feelings of guilt or grief are another culprit.

Whatever the reasons that keep you tossing and turning, you know how it feels to drag yourself out of bed in the morning. You are sapped of energy. Your body aches and your brain is foggy. You feel irritable and grumpy. Your sleepless night is going to reflect on your whole day – and not for the better.

Over time, sleep issues can become extremely debilitating. Persistent lack of sleep will negatively impact your career, social life, and personal relationships. At times, they may challenge your very sanity.

For some people, insomnia is a chronic issue. For others, it comes and goes sometimes. While for most people, insomnia may be closely related to the quality or length of sleeping hours. Sleep deprivation can really take its toll on our mind and physical health.

It can lead to serious issues such as depression, high blood pressure and an out of control hormone system. This puts our body at a higher risk of chronic illnesses and speeds up the aging process.

Since you are reading this book, you probably have a sleep problem and want to do something about it. You may have tried countless remedies (the warm glass of milk before bed or counting sheep). You may have resorted to prescription medication, adding to your problem the risk of addiction.

And yet, nothing seems to work. Are you then doomed to live with your sleep problems for the rest of your life? Absolutely not.

Biohacking is the solution to beating sleep deprivation issues once and for all. It's totally safe, easy, relatively cost-free and guaranteed to help you overcome stubborn sleep issues.

The biohacking tools you’re about to discover will help you easily change and regulate your individual sleep patterns. They will help you tailor a plan that will result in concrete changes to optimize sleep, and improve your overall health and wellbeing.

Incorporating these biohacking techniques into your lifestyle will make the changes permanent so that you can always be assured of sound, restful sleep.

Chapter 1: Biohacking Briefly Explained

Do you eat a lot of fatty fish to improve your brain health? Do you use essential oils to relieve stress and boost your mood? Perhaps you follow a diet high in antioxidants or work out regularly to improve your cardiovascular health. If that's the case, then you are already a biohacker! In fact, most of us are biohackers in some form or another without even knowing it.

What is Biohacking?

Biohacking is the process of making changes to your lifestyle habits in order to “hack” the body’s biological functions and achieve positive health changes.

- Biohacking is simply "do-it-yourself" biology. Simple changes (such as in diet, exercise and sleep habits) are made to improve health, safeguard from disease and overcome issues like sleep deprivation.

- It is a fairly new practice and although it has its basis in biology, is not considered a science per se. However, its potentials could be huge. Studies on the field are ongoing and the findings are very promising. Biohacking has been already shown to have a major impact on many areas of physical and mental health.

- Biohacking is an experimental process because not all body cycles and rhythms are the same. Some people may respond to certain "hacks" while others will not. Therefore, it's a process of trying out different hacks to find out which one works best for you. This absolutely does not mean experimenting with your body in any way that can cause harm. The tools are perfectly safe to play around with and see which ones - if not all of them - improve your sleep.

- The main experts in the field of biohacking are Dave Asprey and Ben Greenfield. They experiment on themselves, develop new products and hacks in the field of nutrition and fitness and share them with the world.

There are three categories of biohacking:

1. Nutrigenomics is related to nutrition, stress management and hacking your surrounding environment, such as sound and light.

2. DIYBIO or do-it-yourself biology. This is where non-professional scientists conduct experiments in biohacking and share the results with likeminded people. The goal is to prove that the average laymen can become a successful biohacker.

3. Grinder biohacking focuses on technology such as implants and chemical supplements for hacking the body's biology. This is absolutely NOT recommended as the risks may be far greater than the benefits. This is better left to the total fanatics. What should you focus on?

Sleep scientists tell us that it's not the number of hours that matter. It is the quality of your sleep that is essential for physical and mental health.

Many people sleep for 7 – 8 hours a night but still wake up feeling drained and unrested. This is because the quality of their sleep is poor. They are unable to enter into the state of deep sleep that relaxes and rejuvenates the body. Quality sleep means waking up energized and filled with vitality, regardless of how many hours you have slept. This needs to be your main focus; not just falling asleep, but sleeping well.

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Meditation has been serving the world for centuries. Thousands of years of evidence has pointed to the spiritual, emotional, and even physical benefits of taking the time out if your day for quiet reflection and relaxation. While many people may be intimidated by the thought of being forced into a quiet place with their thoughts, the truth is that giving yourself a chance to reflect provides you with a special opportunity to become more self aware and more productive than ever before. It can help us to fight off negative feelings, reduce stress, and reflect on mistakes so that we are operating at our highest possible potential.

Sure, the idea of trying to clear your mind can be a little bit overwhelming, especially if you are an active person and don’t like to sit still for very long. But ultimately, meditation can help us to spend our time more productively and give us the opportunity to prioritize our lives so that we are as on the ball as possible!

If meditation sounds like something you might be intimidated by, pause for a moment and consider why that is. Are you afraid you won’t be successful in stopping your thoughts from occurring? Are you concerned that sitting still will be impossible? Are you afraid that it will be a waste of time to sit still in the silence when there is work to be done? Or is it possible that you may not want to face yourself and your thoughts and feelings head on?

Whatever your reservations might be, meditation is a proven way to help us get in touch with ourselves and learn more about what we need in order to thrive. It is crucial to look inward so we can begin to deal with our obstacles in a calm and constructive way. Meditating can help us to carve out a sense of peace and control for ourselves, we even when it seems like things have become emotionally charged and difficult to contain.

Meditation can give us more power and control over the way we react to difficult situations and to each other. We can find a calm space and avoid needless confrontation, while also utilizing a tool that can help us to focus and thrive.

The best part about meditation is that there are so many different types of it that there is bound to be one that works for you and that can benefit your life! All you have to do is try. The benefits far outweigh any negativity that meditation might entail. But don’t just take this book’s word for it. Try it for yourself! Let’s get started.

Meditation is a tried and true method of deep personal introspection. It has always served as a way to disconnect from the hectic toils of daily life and into a space that is calming, comforting, and simply your own. Meditation can be used for many purposes. Whether you are seeking a deeper spiritual understanding of yourself and the world around you, or you want to train yourself to be more productive and make choices that will help you to move forward effectively with your goals. Meditating can also provide comfort and peace in times of turmoil and grief, or simply be a great way to relax after a stressful day or situation.

However you hope to benefit from meditation, it can succeed. The chances are very high that there is already a meditation or type of meditation out there, whether guided or mot, that will be tailored toward exactly the state of mind you are hoping to achieve.

There is more to meditation than just personal growth, however. Meditation can be a great way to help your body heal and maintain a good balance. Meditation is proven to be a very important part of reducing stress and anxiety. It can help us succeed in combating depression and provide us with a deeper understanding of ourselves so we can identify bad habits and patterns that prevent us from living our best lives. It is almost like a way to give ourselves therapy without spending all the money on outside input.

In fact, coupled with therapy, meditation can be a masterful tool in shaping your life into the most productive and satisfying structure you can imagine. All of us could benefit from force of healing and inner organization that deep introspection can provide us.

Not only that, but meditation has some other healing effects as well. For example, if you suffer from insomnia, meditation can be a great way to improve your sleep cycle. It helps us to reduce the stress that is preventing us from having a restful sleep and can address the problems that we are experiencing that contribute to a poor sleep cycle.

Overall, the health benefits of meditation go on and on. It is a significant tool in helping us to change our focus, summon calmness and relaxation, and improve our mental and physical health every day. If you feel that you could use the benefits of meditation in your life, then this is the guide for you! Now let’s move on to the different types of meditation.

Most of us approach meditation the same way. We picture it as an experience full of candles and humming and uncomfortable leg positions, intended for the impossible task of emptying the mind of all clutter and distractions so we can just simply be. Maybe you picture flowing white gowns or turbans. Who knows.

However, meditation has become more than just the stereotypical image most of us conjure with the word. It is an important and life changing tool that can help us to understand what is holding us back so we can move forward. It can be utilized in so many amazing ways. And people who are terrified that they just can’t sit still long enough for meditation to help them may be surprised to find that there are actually forms of meditation that function based on the movements of the body and getting proper exercise.

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Many online marketers attempt niche marketing but are not successful with it. There can be many reasons for this and in this special report we will provide you with the success blueprint for Niche Marketing.

Your success in niche marketing heavily depends on the amount of preparation that you do. We will explain what you absolutely must do in this report to provide you with the maximum chance of being successful with your niche marketing website.

A lot of online marketers are lazy and expect instant success from anything that they do. But we know that it doesn’t work like that and you have to put in the necessary time and effort so that you stand every chance of succeeding.

So please read this short report from beginning to end and follow the 7 steps so that you can create a niche marketing website that will make you money for years to come. Don’t make the same mistakes that so many other online marketers do.

This is an essential step to niche marketing success. If you choose the wrong niche then you are literally doomed to failure before you even start. It is very likely that most niche marketing failures arise from choosing the wrong niche. This can be so easily avoided by spending a little time and effort to find the right one.

If you have read anything about niche marketing before you will no doubt have heard that you should choose a niche that you are passionate about. This makes sense from the point of view that you will have the motivation to succeed with something that you love. But it is not always the best solution. You see some people will be passionate about niches that are either very small or have very few ways, if any, to make money. And that’s what it’s all about right? Well we would never recommend that you just chase money, but you need to ensure that there are opportunities to make money in your chosen niche.

So how do you find the right niche? Well we suggest that you start by identifying and writing down what you are passionate about and what interests you. If you can find a niche that you love that has a sizeable audience and there is opportunity to make money then this is golden. But don’t be too swayed by this.

You want to create as many ideas for niches as you can. There is a verification process in Step 2 that will eliminate some of these ideas. Don’t get emotional about this. Niche marketing is a business and you need to be level headed about it and take it seriously.

There are many places where you can get other ideas for niche markets. We recommend that you choose an evergreen niche. An evergreen niche is one where there is constant demand all year around, and that demand will continue for several years into the future.

So some examples of evergreen niches are:

• Weight Loss
• Health and Fitness
• Making Money Online (things change rapidly in this niche but the demand is always there)
• Relationships
• Cooking and Recipes

You don’t want to spend time, effort and money on a seasonal niche or one that is a fad which will fizzle out in a few months. You are building an asset with a niche marketing website which you can sell in the future if you want to. Very few people will want a seasonal niche marketing website and nobody will want a fad website.

Another good way of generating ideas for a niche website is to monitor closely what happens during your day. You need to record significant events as your day progresses either in a small notebook or by using your phone. Think about the following:

• Any problems that you encounter
• Things around you that attract your attention
• The kinds of conversations you have with other people
• What was on TV that appealed to you
• The products and services you use
• Things that make you happy
• Things that make you angry or sad
• Activities you participate in

After you have finished recording your activities examine everything you recorded and ask yourself these questions:

• Are other people interested in the same things?
• Are people spending money to do these things?
• What kind of problems do you and others face?
• What things really made you happy / excited?
• What things made you angry / sad / frustrated?

You can generate more niche market ideas by visiting websites where they are already working. One thing that you need to bear in mind when generating niche ideas is that there are no new niches. If you were actually to discover one then it wouldn’t be proven and you would be taking a big risk.

A lot of online marketers look for that “unique” niche that has little or no competition that they can easily dominate. But competition is a good thing as it shows that the niche is worth pursuing from a financial standpoint.

So get yourself over to these websites to see what niches and sub niches already exist:

Amazon.com – Amazon is the biggest online retailer in the world. You can check out their top level categories and also sub categories and sub-sub categories to provide you with niche ideas. There are best seller ideas that you can take a look at too.

Clickbank.com – Clickbank is the world’s largest retailer of digital products and they have several main categories and a number of sub categories that you can look at for more niche ideas.

Magazines.com – you might find it hard to believe that in this digital age there are still many people who subscribe to magazine publications each month but it is true. There are some great niche ideas awaiting you at magazines.com.

Google Trends – you can see what is trending in Google and use keywords to see the popularity of different things over a recent period of time. You can also get good trend information from social networks as well.

Flippa.com – this is a great website for niche ideas. Flippa is the largest marketplace for buying and selling websites so you can see what is on offer as well as check out what has been sold recently.

By this stage you should have a pretty large list of niche ideas which is great. Don’t worry if you have no interest in some of these niches. It is always possible to become interested in another niche especially if it is going to make you money!

Now on to Step 2 which is about testing your niche ideas…

All of the steps in this success blueprint are important but this is the most important of them all. You have to verify the viability of your niche ideas. There are two crucial elements to this verification process which are:

Demand and Commercial Intent

There needs to be sufficient demand for a niche to make it viable. If the niche is very small then you will fail. Without enough demand you will not make much money whatever you do. Fortunately there is a very easy (and free) way to check the demand for a niche.

Commercial intent is all about whether people are spending money in the niche or not. There are some very sizeable niches out there where the commercial intent is very low so you need to avoid these. We will show you a few ways that you can check for commercial intent in this section.

To check for demand you need to use the Google Keyword Planner. This is a free tool which will tell you the estimated number of searches for search terms (keywords) on Google. Google is the number one search engine so you don’t need to worry about the others.

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Make no mistake, anxiety site is one of those personal topics that are very sensitive to a whole lot of people. In fact, many people would fight you tooth and nail to deny that they are suffering from any kind of anxiety and they will tell you to your face, “What the hell are you talking about?” if the conversation somehow some way veers into something that is too close for comfort.

Unfortunately, no matter how you deny it, if you are suffering from anxiety, your life will suffer overall. In fact, you may reach a point where the only person you are fooling is yourself.

Imagine that! You're walking around talking to people, living your life yet everybody knows that you've seen better days. Everybody knows that you're not having a good time but throughout it all, you think that you are putting on a good show and everybody's none the wiser. Pretty sad situation, right? It's like wearing clown makeup and everybody looking at you trying not to laugh and you thinking that everything is fine.

Let's not mince any words. Anxiety is a mental and emotional rot that destroys you from within. It’s only a matter of time until the rest of your life falls into shambles. At the very least, your ability to enjoy life and everything that it brings to the table is severely damaged by anxiety.

It's always a good idea to get a handle on it but for that to happen, you must first understand that you have it. Here are ten of the many signs that somebody is struggling with anxiety.

If you exhibit a few of these signs, it’s time to own up to it. Stop sweeping it under the rug. Look at it straight in the eyes. Get professional help.

If you are taking care of the children at home then this can be a full time endeavor. To succeed with an online business you will need to dedicate time to it. So the first thing that you need to do is to work out how you can find chunks of time to learn all that you need to know about online business and take action to make it happen.

You really do need the support of your family and friends here. If you have a partner then sit down with them and tell them that you really want to start a successful online business and that you will need to work on it every day. This means that they will need to help you around the home and in the care of the children.

What about your parents and your partner’s parents? Do they live close by? Would they be willing to look after your children for a few hours while you work at your online business? A lot of grandparents say that they don’t see enough of their grandchildren –– well this is a perfect opportunity for them to see more of them and help you out at the same time.

How about siblings, friends and neighbors? Some of these are likely to want to help you out. If you have older children then explain to them what you are doing and ask them to help out more around the home. They can wash dishes, clean up after themselves, go to the store for groceries and even do the laundry. Use incentives here if you need to.

There are lots of success stories of moms with babies creating successful online businesses. If you need help with child care then investigate this as an option. Babies will sleep a lot so you should have some time during the day and the evening to devote to your computer. Nobody is saying that it will be easy.

Stay at home moms can get really tired doing all of the things that they need to do. Sometimes the thought of sitting at the computer and learning something or performing some Internet marketing tasks will not be that appealing. So you need to be highly motivated to run your online business.

Before you start your online business you need to set some goals for it. Think about what you want to achieve in the first 6 months and then the first year and write these down as realistic goals. Be specific here and add monetary values (the income your business will generate) and specific milestones you want to achieve.

Create long term goals as well. Where do you want to be with your online business in 5 years? How many different businesses will you have? How many websites will you have making you money on autopilot every day?

The other thing that we strongly recommend that you do right at the beginning is to create a strong WHY statement. This is your reason or reasons for starting an online business while you are looking after your children and taking care of things at home.

You need to make your WHY statement as strong as you can and write it down. Have your WHY statement easily accessible wherever you are. Make copies of it if that helps. When you are writing your WHY statement think about the things that you want your online business to provide for you. Some examples could be:

- To purchase a larger home for your family
- To purchase a better car
- To send your kids to college
- To have wonderful vacations with your family

These are personal things to you. Write down some ideas and then as you read each one notice how they makes you feel. A WHY statement needs to stir up strong emotions within you and motivate you to persevere with your online business no matter how tired you are feeling or what other things are going on in your life.

If you don’t write down your short and long term goals you will have no direction. Without a strong WHY statement you are going to find it really hard to keep your motivation levels high every day. There are many advantages to running a business from home such as being there for your family. But one of the disadvantages is that you have no boss to answer to. You need to be accountable to yourself and your family. If you have had very little sleep because your baby kept you awake during the night then you will need the highest possible motivation to work on your online business. Nobody said it was going to be easy but goals and a strong WHY statement will always help.

The cost of getting started with an online business is low. Some people start with nothing and are successful. If you wanted to open a shop in your location then you would have to invest a lot of money. You need to rent or buy a property in the right location, purchase stock, employ people, invest in security and a lot of other things.

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Coping with stress is one of the most difficult things for many of us. No matter who we are, the realities of stress and the issues that arise from it are some of the most inhibiting things that we deal with. Not only that, but stress can be a dangerous enemy. They say that stress kills, and this can be taken quite literally. All of us deal with stress at one point in our lives or another, but it can be very easy for us to get overwhelmed by the stresses of daily life the older we get.

Sometimes we are able to manage our stress in unhealthy ways by developing coping mechanisms that are less than ideal. Maybe we go out and have a cigarette or a few beers once in a while as a way to “unwind” and “de-stress.” Unfortunately, these types of coping mechanisms can easily turn into addictions that make it even more difficult for us to deal with the stresses that we encounter in our daily lives.

For example, how is it going to be helpful to have a bad day and then dose yourself with alcohol, a thing that can actually cause your mood to be worsened over time? How is it going to help your financial struggles to get addicted to smoking cigarettes, then potentially developing illnesses due to this very addiction that can be costly and energetically and emotionally consuming? These unhealthy coping mechanisms are not solutions for stress, and in fact will ultimately contribute to your problems over time.

Learning how to cope with stress in a healthy and responsible way is one of the surest ways to becoming the person that you want to be the most. We can all slip up sometimes and find ourselves indulging in things we shouldn’t because it is rewarding in the moment. However, many of us fail to see how these behaviors will affect us in the long run and this can be very detrimental. To avoid making your stress and situation worse by dealing with stress in an unhealthy way, Coping With Stress will guide you by giving helpful advice on how you can deal with your stress in a way that will help you to become more productive and confident as a result!

We all have the capability to cope with stress. Some of us may need more help than others if something like clinical depression arises, however, even those with clinical depression can benefit from this guide. The strategies discussed in this book will help to equip anyone with the tools they need to become stronger and more independent people who are able to look their stressors in the face and discover that they are capable of taming the beasts that once made them feel helpless in their own lives.

Many of us have heard about stress since we were children. Most of us have experienced it in some form or another, whether it is physical, mental, or emotional. Stress can make or break a person, and those who learn to cope with it in a healthy way are far better off than those who are easily overwhelmed by their circumstances and emotions.

Stress can be one of the most dangerous things in the world. It can cause us to have physical ailments, lower our life expectancy and decrease the effectiveness of our immune systems. It can also leave us vulnerable to people who may be manipulative and who find it easy to prey upon people’s emotions when they are under times of duress. Anyone can feel stressed out. We can all shoulder heavy burdens that can sometimes seem to weigh us down far more than we feel is fair.

Stress is the weight of those burdens culminating into our bodies in an often physical way. It is the pain in our chests we feel when we are stricken by how heavy the weight we have to carry is. It is the sharp pain in your head you feel when you are having a conversation that you just don’t feel heard in. It is the tightening of your muscles that you don’t even notice when you find that things just are not going the way you wish they might.

Stress can affect us in many ways, and it does. There is no denying how stressful it can be to have many demands placed upon you when sometimes you just don’t know if you can or will be up to the task of performing in a way that proves successful. Many people are defeated by their stress. Many people become physically ill from their stress and are never able to find a way around it. Some people are even triggered into mental illness through their stress, because they may have a predisposition to the illness but being overwhelmed by their burdens is more than they can handle on an emotional, and sometimes physical, level.

Stress affects us all because we all have goals in mind and obstacles that arise to prevent us from achieving those goals. We all have to try to think outside the box and find unconventional solutions to issues that we don’t always anticipate facing. Most of us are comfortable and often expect that comfort to last, so when something goes wrong it really throws us for a loop. Others of us have been forced to work hard from day one and are never secure in the things that they have accumulated, and so the insecurity of knowing that the things they work for may not last can cause significant strain. Whatever type of stress you may be more prone to, there are solutions for you. You don’t have to resort to negative coping mechanisms or things that will ultimately make it more difficult for you to achieve your goals. Coping With Stress will help to guide you away from these negative coping mechanisms so you might be able to start your life anew with solutions to issues you may not have even known you have!

Biologically speaking, stress is a response that we inherited from our ancient ancestors. Stress is something that was a call to action. If we found ourselves in a situation that could result in either life or death, a stress response would be triggered and we would either fight or run away. Sometimes though, there is also the deer in headlights response. Sometimes, the stress is overwhelming and a decision can’t be reached right away.

In that timespan, things freeze up. We find ourselves locking in an effort to figure out the best course of action to take next. People who are unable to reach a decision in time ultimately find that they are losing out because of it. The stress response can either save us or destroy us. And in today’s day and age where our threats are far more modern and require us to be on the ball at all times, ultimately, stress is far more often our destroyer.