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The Running Manual

Congratulations and thanks for getting your copy of our resource report. Inside, we share our top tools and sites so you can get results faster.

Keep in mind, you could have all the greatest tools and resources in the world, but if you don’t take action on it, you won’t see results. Be sure to most of the resources provided here.

With that said, here are our top tools and resources we recommend.

1. RunnersWorld.com

Almost everything running! You’ll find news, articles, events, tips, shoes, training, nutrition, and more. They even have a forum!

2. RunningHeroes.com

A must for any runner! Running Heroes is a social networking enabled platform that connects up with many running devices. It rewards you for running!

3. 25 GOLDEN RULES

A must-read for any beginner runner! …see included shortcut URL

4. Meetup.com

The place to go to find groups around almost any hobby. In this case, running!

Simply search for “running” and you’ll find a list of groups around your area or nearby.

5. RunningNetwork.com

Running events and news.

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The Ultimate Anti-Aging Guide

1. Bodybuilding.com

Bodybuilding is one of the worlds best fitness sites, filled with a whole bunch of guides and tips, as well as a forum and public area where you can track your progress. This is one of the best ways to stay publicly accountable and to get fitness advice from more advanced athletes!

2. MyFitnessPal.com

My Fitness Pal is a really fantastic tool which you can use to help track the amount of calories and macros you are eating each day. All you need to do is input what foods you have eaten and they will do the rest. It also includes a really handy phone app so that you can update your journal as you go!

3. Evernote.com

Evernote is a great app if you love to have all your notes with you on-the-go. You can sync between all of your devices very easily and make changes from anywhere. I often use this to keep track of my diet, exercise and beauty routine progress.

4. Stumptuous.com

A really great fitness resource with lots of interviews and advice for exercise.

5. Elle.com

Elle is a great magazine which has plenty of brilliant beauty tutorials and guides that you can use to improve your appearance.

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1. ClickFunnels.com

Everything you need to market, sell and deliver yours products online.

What I love about it is that everything is built into this tool. You can create an entire sales funnel without dealing with all the technical sides of setting one up.

2. OptimizePress.com

OptimizePress is the most widely used landing page creator. You can create opt-in pages, sales pages, membership portals and much more.

3. AWeber.com

If you’re serious about your online business then you need to be building a list of subscribers. Use AWeber to store and follow-up on your subscribers.

4. iWriter.com

iWriter is an excellent service if you would like any content done. You can outsource articles, blog posts, reviews, ebooks and more.

5. Fiverr.com

Fiverr is a micro outsourcing site where you can outsource almost anything – graphics, content, video and development.

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Magnetic Affiliate Marketing

Why & What is Affiliate Marketing

Affiliate Marketing is where you (the affiliate) generate sales for some other product vendor(s) and in exchange they pay you a commission for each sale that you make.

Some affiliate programs are “continuity” programs in that they require that the customer pay a monthly fee for membership or for use of that product.

Advantages:

• Super easy to promote third party products and keep commissions (50%-100%)
• Just need to drive traffic
• No headache of product creation
• No technical knowledge required
• Can lead to “high ticket commissions”

How to Find Best Converting Affiliate Offers (Secret Vault no. 1)

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Fat Burn Secrets

TOP 10 MYTHS ABOUT LOSING WEIGHT

Introduction

When it comes to determining ways and causes of losing weight, we find ourselves learning either from our peer’s experience or advice from the internet. But if you dig deeper into the idea of losing weight, you find yourself seeing various contradicting opinions regarding the ways how weights are loss. Truth is told the results of each weight losing methods vary mainly from our daily meal intake and our body metabolism. So let’s jump into the top 10 myths about losing weight that people believe it to work and what doesn’t.

1. MYTH: Skipping meals helps you to reduce weight

FACT: If a person is not gaining the appropriate amount of protein, carbohydrate and fat, the person will have severe changes to their metabolic rate in their body.

Who skips their meals?

To this day people still believe or even consider skipping meals would help them lose weight. Moreover working adults are also prone to skipping meals due to their tight working life. But for those who have taken the steps to skip meals believe that it would help increases their metabolic rates. Generally people who tend to skip meals especially their breakfast or lunch would take a bigger meal intake for their dinner instead and they are disregarding the consequences to their health.

The mind-set of skipping meals

A person who desires to lose weight is a long term struggle not only physically but mentally as well. Generally people around us are now focusing on a healthy lifestyle, while the process to physically lose weight requires immense effort and time, but the mental ability to push people to takes the steps is the only aspect that drives them to take measures to lose weight. When it come to people who opted to skip meals are people who are not into understanding the basic needs of nutrition and they are more than willing to go through the risk of skipping meals. Moreover they are in a state of not having the confidence of losing weight through physical effort and instead taking the easier way by not having proper daily meal intake.

Is skipping meals scientifically proven to work?

Based on the medicals research studies from the US National Library of Medicine National Institute of Health, the impacts of reducing meal frequency without caloric restriction on glucose regulation in health will risk changing their metabolic rate. If skipping meals is practiced in a long term basis it could lead to diabetes. With all the negative implications from practicing skipping meals, apparently there were studies showing that skipping meals daily would improve a person’s health.

Studies indicated that overweight adults with mild

asthma ate average meals daily for 2 months lost an average of 8 percent of their body weight and asthma conditions have gotten better.

Generally skipping meals have varied results based on who are practicing it, be it from an average working adult or an obese person with asthma related symptoms. Additionally, skipping meals will deprive your body of essential nutrients, minerals and vitamins. Moreover it will also results in lean muscle loss and causes your boy into starvation state which in turn will slow down your metabolism, and once you stop skipping meals, your body would effectively gain weight twice as fast than the usual person. But when it comes to people who skip meals during the day and having a higher meal intake during the evening would cause harmful effects to the metabolic changes in the body.

2. MYTH: Eating Fatty Food Makes You Fat

FACT: Consuming fatty foods does not make you fat but there consuming it in moderation is suffice to maintain a healthy diet.

Fatty Foods...Yay or Nay?

It would seem sensible to believe that consuming fattening foods makes us fat, but is it really the truth? Honestly because fat enters into our body does not meant it would be absorbed into our body, however long persisting myth does not make much sense. According to nutritionist experts, consuming fatty foods does not actually make you fat. Consuming fatty foods in moderation is essential part of any healthy and balanced diet. Gaining on more weight in the form of fat is a result of energy imbalance development. A person will gain more weight if he/she consumes more calories than he/she burns. Fat is a concentrated source of calories, but it is not essential to remove fat from your diet entirely.

Which is healthy fatty foods and which is not?

Whole-food fats such as nuts, seeds, and avocado are satiating which helps you feel fuller for a longer period of time. Even though consuming fatty foods will make you fat, but carbohydrates and proteins will make you fat to a certain extent too. Moreover fatty foods such as coconut oil and fish oil provides variability in weight gain, but weight will increase when consume too much. Fat-laden products such as fast foods and snacks contain calories but a modest amount of consumption may help you feel full and consuming it with healthy foods, such as vegetables would even taste better. Additionally fats also helps with the absorption of certain vitamins and phytonutrients, which are compounds that are commonly found in plants that can help to improve our health.

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Eating Healthy

6 Ways To Unlimited Health

Let’s face it… Who doesn’t want to wake up every morning with unlimited health and vitality to kick off their day with style?

However, it's super hard to perform at peak levels when you always feel tired and sick. Everyone succumbs to the occasional cold or stomach bug, but have you noticed the most successful people seem to be nearly invincible (like they never seem to get tired at all even though they have to manage 50 companies or perform 6 hours on stage)?

It's unbelievable but true. Successful people value themselves highly and invest in their own well-being FIRST. They enjoy life, and don't want illness or injury to disrupt their trajectory. With winter and the holidays ahead, there is no better time to be thinking about staying healthy. To keep you at your best, here are 6 simple habits that will help you stay healthy and enjoy your rise to the top.

1. Eating Right

Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research shows that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by simply eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity. Remember, it is never too late to start eating right.

Not just that, it is important to not skip breakfast. Research shows that children who skip breakfast generally have poorer nutrition. Their diets contain less:

- Dietary fibre
- Iron
- Calcium
- Vitamins such as riboflavin and niacin.

Skipping breakfast becomes more common as children get older. Some schools have introduced breakfast programs because they were concerned about children who skip breakfast. Study shows that children generally perform better at school when they have breakfast. They are also more likely to maintain a healthy weight when they consume a healthy breakfast.

On the other hand, adults who eat a healthy breakfast are also more likely be a healthy weight and more productive at work. Breakfast is a way to kickstart your metabolism in the morning (A way to signal your body that it’s time to fire up!)

You need to get good nutrition from the calories you need. At all cost, avoid "empty" calories. So what exactly is it?

It basically means food or bevarages with calories not made up of basic macronutrients (Healthy Carbohydrates, Proteins and Fats). An excellent example of empty calories beverage is alcohol. They provide NO nutrients to your body but add on those unwanted calories that make you FAT!

Speaking of fat, also try to avoid food with lots of unhealthy fats or added sugars (or both!). These will seriously make you obese easily if consumed in large quantities.

Secret to lose weight: Opt for FILLING, low-calorie food; rather than sugary, fat-rich CALORIE-DENSE FOOD!

Here's an example: There are 2 foods on the table – One is a piece of carrot cake, and another is a bag of carrots. Both contain the SAME amount of calories.
If you eat a piece of carrot cake, you won't get very much to help your health (and most probably you even crave for MORE!). But let's say you eat the same number of calories in the form of carrots. In that case, you get the calories plus a whole bunch of great nutrients (and you’ll feel extremely full).

Keep in mind that most girls should aim to eat no more than 120 or 160 empty calories a day. How can you avoid empty calories? Try cutting back on sugary sodas, fruit drinks, ice cream, cookies, and cake.

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Bing Ads – Bing To Win

The right PPC (Pay Per Click) strategy can do wonderful things for your business and send a huge amount of targeted traffic to your website. This is a method you can use to bring in new customers that are effectively qualified leads. That means that they have already demonstrated an interest in your product and are actively looking to buy it at the time they arrive on your site.

In other words, if you use a PPC campaign and place your ads on Google searches for ‘Buy hats online’, then you’re going to get visitors who want to buy your hats! Unlike search optimization, there’s no waiting here and no element of luck. As soon as you start paying, your audience will start clicking on your ads when they perform that search and you will start making sales. And you’ll pay precisely the amount that you are willing to pay, practically guaranteeing strong ROI for your campaign.

But this doesn’t always work. If it was that easy, then everyone would be earning a fortune through AdWords. The problem is that there’s just too much competition, which means you need to be much smarter about your approach.

And guess what one of the best strategies you can possibly use is? Placing ads with Bing instead of Google!

Surprised? Read on and I’ll explain why this is the perfect strategy!

HOW TO BUILD A FLAWLESS PPC CAMPAIGN

First, let’s look at how to build a flawless PPC campaign. This is some powerful, free information you’re getting right here that you can start using today to drive more visitors to your site. So listen up!

Because the key to an effective PPC campaign is to be precise and to know your numbers. If you do both those things right, then there’s no way that you can fail to get results.

So how do you go about this?

For starters, let’s very quickly recap on PPC. PPC means Pay Per Click, which of course means you are paying for clicks. That means you don’t pay if someone doesn’t look at or interact with your ad. This is good news because a click means a visitor and that means you now know precisely how much your visitors are costing you.

The next step then is to work out how much your visitors are worth to you. You can do this by doing some quick math: calculate how many visitors you have a day and how many products you sell a day. Then calculate how much profit you make on each of those products.

So if you have an ebook worth $50 and you sell one of those every two days, then 1,000 visitors a day means you make $100 for every 2,000 hits. Thus each visitor is worth 0.025cents to you right now. You can increase this by increasing the cost of your book or by improving your conversion rate. The higher you can make this number, the better your campaign will be.

Because once you have this number, you have an amount you can pay for guaranteed profits. If you make 10 cents per visitor, then you can pay up to 9 cents per click and come away with almost guaranteed money in the bank at the end of a campaign.

Now you can set up your campaign with that in mind. If you set your CPC (cost per click) to 9 cents then this will be your maximum bid. A lot of the time you’ll pay less than that (you enter into automatic bidding wars for each ad space) but this will be the maximum amount you spend. From there, you can then set your budget to however much you put aside for advertising. But you should make this money back if you’ve set this up properly.

Then what you’re going to do is to create an ad title and text that filters your visitors. And you’re going to target the precise right keywords that have the minimum competition while providing a lot of potential customers for your products.

For example, you should target specific keywords like ‘buy hats online’ to make sure that the leads you’re acquiring are qualified and ready to buy from you. At the same time, you should try to use phrases like ‘Buy $30 hat online’ to make sure that people looking for cheaper hats won’t click on your links!

The great news is that this will actually increase your profits more. Sure, right now your traffic is worth X amount to you per person. But this traffic is traffic that has shown an interest in your product and that already knows the price. The conversion rate for these specific visitors will be MUCH higher.

So that means you can start with your low estimate – your guaranteed ‘safe’ number – and then increase the amount you spend once you can work out the conversion rates for these highly targeted visitors. Once you know that number, you can increase your PPC, thereby winning more bids and gaining more exposure for your products and services and without ever risking investing money that you might not make back!

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Success Traits

What’s life without happiness and fulfillment? It’s like living a life without meaning or purpose. When was the last time you feel that you are living your life to the fullest? Are you still desperately trying to figure out how to do that? If that is the case, you are not alone. Unfortunately, many people have been living their life without experiencing what life has to offer.

Regardless of your business, career, life or relationship, it is crucial to develop several essential habits to stay happy and achieve a sense of fulfillment in life. Adapting to a change in lifestyle and following habitul routine is fundamental in order to achieve happiness and fulfillment in the long run. Habit formation is not easy but as long as you maintain consistency in everything you do, you will eventually succeed.

I have done many researches and noticed the consistent patterns that happy and successful people follow. They practice daily habits which keep them motivated and leads to higher productivity, happiness and fulfillment. There are 5 essential habits discussed below that can help you to effortlessly achieve happiness and fulfillment in life.

Essential Habit #1 : Make Exercise A Regular Habit

One of the most essential habits that leads to happiness and fulfillment is exercising regularly. It does not necessarily have to be heavy weightlifting or running a marathon. This is about doing lightly arduous activity to oxygenate your blood and strengthen the endorphins in your body. Regardless of what kind of exercise you do, you will benefit from it as long as you do it regularly.

Make a schedule for exercise and commit to it no matter how busy you are. Aim for an hour of exercise at least 5 days a week to achieve optimum results. However, there is a strong likelihood of you sticking to something you enjoy doing more. You’re not limited to working out at the gym or strapping on jogging shoes. Therefore, allow yourself to look for something you enjoy doing which better suit your lifestyle and preferences. For instance, you could participate in a dance class, shooting basketball hoops, walking in nature, swimming laps at the pool, joining a community sports league, playing tennis, jogging with your dog, hiking, riding a bike, or doing yoga in the park. If you are having a hard time thinking of activities you enjoy, recall back to when you were a kid. What sports or games did you enjoy playing?

Exercise isn’t just beneficial for the body. It has a powerful positive impact on both physical and mental well-being. Besides, exercise also releases dopaminine, oxytocin and serotonin into the system, resulting in an almost euphoric effect without having to consume any drugs. Once you have started this habit, you will feel more motivated, more mental clarity as well as be more emotionally sound. People who exercise regularly tend to be happier across the board. Also, they tend to be less stresssed, angry, anxious and depressed. In addition, exercise doesn’t just help you maintain your health and attractiveness. Studies have shown that it acts as antidepressants which keeps you happy.

Based on research, exercising physically is simply mind-boggling; how physical exercise brings positive impacts to both physical and mental health. It’s known to be as powerful as the most effecitve psychiatric medication in the absence of side effects. Researchers believe that physical exercise can protect bodies against some of the illness that can hit people in their later lives which include cognitive decline but it can also help stave off feelings of depression and anxiety to individuals of different age groups. When dealing with patients suffering from attention-deficit disorder or depression, doing physical exercise is highly recommended by most psychologists as it works wonders. As stated by the NEF report, “we do not have to do plenty of them, even as minimal as running 3 separate 30-minute sessions a week or brisk walking could be beneficial”. However, in general, the longer and more intense the physical activity is, the better the impact on health. But as the NEF report has pointed out, even a single exercise session of 10 minutes or less can have a positive effect on one’s mental health. However, one study found that habit formation takes an average time of 66 days to solidify but may happen anywhere between 18 to 254 days. Therefore, do not get discouraged if you feel lethargic or demotivated to exercise at first as you are going to take time to develop the habit to exercise.

Essential Habit #2 : Wellness

Another important ritual of happiness and fulfillment is to develop wellness. Wellness means doing anything to enhance your body and overall health. For example, being engaged in any activities of self-pampering is of paramount importance for mental health and happiness. This could include one or a combination of the following: meditating, getting a hot bath, getting sufficient sleep, drinking plenty of water, taking your vitamins, eating food that are both nourishing and healthy, getting a massage and many more.

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Winning Habits

The 7 Traits of Successful People: How to Achieve More in Life by Modeling What Successful People Do

Have you ever wondered how the most successful people in the world are able to get where they are?

How do the billionaires and dotcom giants start with an idea or a small investment and turn it into a life free of financial worry and access to luxuries that most people only dream about?

The answers of course will vary considerably depending upon the particular successful person, ranging anywhere from a stroke of really good luck to vision and belief in some future concept or opportunity, such as in the case of Bill Gates and Steve Jobs.

But if you go back even further than that, these people weren’t just average Joes waiting for the right opportunity to come along. They were already primed to be successful long before they found their niche. That’s because they were already practicing the seven habits that highly successful people always practice.

If you want to be successful, the best way to start is by learning these seven habits and starting to practice them every single day of your life. You will be amazed at what kind of opportunities come along and how differently you see the world when you are practicing these things.
Let’s get started with the very first one.

Habit #1: Successful People go after What They Want

The first thing that you should be aware of about successful people is that they actually get out there and go for what they want. They don’t sit back on the sidelines and wait for opportunities to come to them. They go out and find them.

You hear people say things like “one of these days my ship will come in,” or “in a few years something will come along that will make me rich.” But truly successful people don’t think like that. They don’t wait for something to come along, they go out and look for it, high and low, turning over every rock and climbing every tree until they find it.

Successful people aren’t content to live life and wait for something to come along – for something good to fall into their lap – because they know that it is unlikely to happen.

If you want to be one of those people, then you need to start making going out and looking for opportunities a habit. This doesn’t mean that you do it once or twice, but that you are actively seeking opportunities, putting yourself out there and finding ways that you can improve your situation.

Ways to become more successful can be found almost anywhere. From books, movies, newspapers and magazines, to the ideas that you hear from friends, family, co-workers and the crowd surrounding you as you walk to work. Be open to new ideas and always be thinking of how you can take something and make it your own.

Habit #2: Successful People Take Care of Themselves

Another thing that successful people do invariably is take care of themselves. Look at the CEO’s, the business magnates, the billionaires of the world. How often do you see one that has let themselves go or doesn’t look healthy and well-taken care of.

There are certain things that successful people do to take care of themselves that varies very little from one to another. In fact, if you look at a sample group (and there have been studies that have done just that) you find that a majority of them get more sleep than the average population does, exercise more often than the average person and have a better diet than most Americans.

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PLR Profits

A PLR product is a product that comes ready-made for you to sell and that will even usually include marketing materials, bonus ‘freebies’ and more to help you drive more sales and increase your profits.

Essentially, PLR stands for ‘Private Label Rights’. This describes a type of ‘license’ that gives the user the right to not only resell the product, but also to edit however they see fit. In your case, that means that you can buy an ebook, change the title, change the cover and add your own name as the author. From there, you can then sell the product without ever having to mention the original creator, thereby generating more profit, strengthening your brand and improving engagement with your audience.

It’s the perfect business model in many ways because you don’t need to spend lots of time or money developing your own product and yet you get all of the freedom that would normally come from having something of your own.

But how precisely do you go about making money from a PLR product? What other ways are there for you to profit from digital products that come with the rights to resell?

You might be surprised to learn that there’s even more you can do to make money from a digital product that you likely hadn’t thought of…

This free report will provide you with a ton of advice and ideas that you can use entirely for free to begin increasing your own sales and profits.

Read on!

Sell Your Product

The primary way to make money from a digital product is simply to sell it. This is what most PLR product creators expect you to do and they have provided all of the means to make it as simple and easy as possible. This is why most PLR packages don’t only include the ebook or other digital product for you to sell but also come with extra materials to help drive more sales and the marketing materials you need to convince more people to buy – things like sales pages, adverts, emails and more.

This is what makes the PLR product business model such a fantastically smart one: it is a literal ‘copy and paste’ business model. And it goes even further than that too – seeing as you’ll often also have evidence that the product is already selling. That completely removes any risk because you know that the product you’re choosing at least has the potential to be a big earner. Simply take the existing product and all of its marketing and then upload it to your own server. From there, you can begin to profit.

Oh, and seeing as the product is so quick and easy to set up and start selling, there’s also nothing to stop you from selling multiple products from your site and thereby scaling your business in a big way! Just buy a few more PLR products and add those to your site as well and that way you can double, triple or quadruple your sales and profits! This would take a huge amount of time to accomplish were you trying to do the same thing with digital products you created from scratch.

Use Your Product as an Incentive

But selling PLR products is only one option. Another option is to use them as incentives to encourage people to sign up to your mailing lists.

Many creators and bloggers believe that email marketing is one of the most important ways to drive traffic to a blog and to sell products. Email gives you a particularly direct way to reach your audience that isn’t controlled by a third party (unlike Twitter or Facebook) and because your subscribers need to actively sign up, it tends to also be a very ‘targeted’ audience, meaning that they’re people who will be likely to be interested in your products and want to buy from you. There’s also the opportunity to use longer-form marketing here and to gradually build a relationship/build interest in a product – something that is hard to do with social media seeing as you have no assurance that people will see all your posts on Facebook or Twitter.