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Introduction

Building new habits can be overwhelming at first but have a huge payoff. When you make better habits for yourself, you choose to improve your life the best that you can. Our 52-week guide will help you build better habits in every aspect of your life. Just a few simple changes can alter your life for the better.

Small habits alone are building blocks to having a satisfying lifestyle. However, these small habits will lead to much larger lifestyle changes. Therefore, making better habits for yourself is the key to leading a happier life.

Part 1: Understanding the importance of habits

Before you start your journey to building better habits, you need to understand why your habits matter. Both small habits and large habits can have massive lifestyle changes. Unpleasant habits will change your life for the worse, and good habits will change your life for the better. Making the conscious decision to develop good habits is a promising step to a happier life. Your habits will shape your life, identity, and your future.

If you do not recognize that habits are important, then you are unlikely to keep your habits going. Habits are necessary to reach lifestyle goals that you want to achieve. Without the use of habit-forming, you are unlikely to reach the goals and accomplishments that you desire. Also, getting rid of unpleasant habits that you already have is important if you want to see better results for yourself. Everyone has unhealthy habits, which can affect your mental health and goals.

Week 1: How habits shape your life

Small habits like sleeping better and getting more exercise can change your entire cognitive function. When you have healthy habits to take care of your body and mental well, you can think clearly and make better decisions. Conversely, your decision-making ability is severely hindered when you engage in unhealthy habits. For example, if you don't get enough sleep regularly, you won't be able to make great decisions during your waking hours.

Starting with small habits can cause slight changes in your life, and you can work those small habits up into larger habits. The healthier habits you have, the better your life will be. Also, unhealthy habits can negatively form your life. If you keep making unpleasant habits daily, you will see the consequences of those bad habits.

Week 2: How habits shape your identity

building healthy habits can significantly impact how you view yourself and your identity towards the external world. For example, building a regular exercise routine can help you feel more self-confident and exude that confidence to the rest of the world. Your habits also shape your identity because you will make better decisions when you engage in healthier habits. These healthy habits become ingrained in your life and become part of who you are.

The things you do in your daily life will greatly alter how you see yourself and how others see you. When you build healthy habits for yourself, you build a healthier identity for yourself also. However, on the other hand, if you have negative habits that you engage with daily, those negative habits set the scene for your identity.

Week 3: How habits shape your future

The habits that you said now have a direct impact on how your future will go. For example, proper sleep and exercise will help you get better health results in the future. Meanwhile, if you eat unhealthily or drink too often, your health will be impacted by that. On the other hand, the decisions that you make today also have an impact on your future. So when you engage in healthy habits, you also set yourself up to make better decisions which will lead to a better future.

Engaging with healthy habits frequently will set you up for a healthier future. However, if you frequently engage with habits that are counterproductive to your goals, your goals will never be achieved. You need to take a look at the habits that you have and see which ones you need to swap out and what habits you need to add to achieve the goals that you want to achieve.

Part 2: Understanding what makes habits stick

One of the most difficult parts about building habits is getting them to stay. Changing your lifestyle can put you out of your comfort zone and be a very difficult process that takes some time. To get your habits to stick, you must be firm and consistent with yourself.

Week 4: Make habits obvious

There are a few different ways that you can choose to make your habits obvious to yourself and others. One way to make habits obvious is by replacing former habits with new ones. For example, you could replace an unhealthy snack with a healthy snack but still eat that snack during the normal times you would. Another way to make habits obvious to yourself is by setting a specific time and place to conduct your habits. An example could be adding a step to your wake-up routine before going to work.

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Introduction

Heart attacks are one of the leading causes of death in America. With most of us suffering from various kinds of health conditions and adding a lot of extra stress to the heart through our lack of activity and poor eating habits, it is no wonder that many of us are just ticking time bombs before we are able to experience a heart attack ourselves.

Mother Nature has taken hundreds of thousands of years of evolution to develop your heart along with the rest of your body.

Perfected by nature to become arguably the most important organ in your body. Your heart is a large muscle that pumps blood containing oxygen and other essential substances to all the organs and cells of the body. Not just that, it provides the means of removing the waste that is produced by day to day bodily functions.

This guidebook is going to spend some time looking at the various aspects of heart disease and heart attacks. You'll learn everything you need to know about heart attacks, some of the complications that arise from these, and even the risk factors that will make it more likely that you will suffer from a heart attack at some point. But the good news is there are plenty that you can do to help reduce the likelihood of the heart attack, and you just need to get started as soon as possible. In this guidebook, we are going to explore some of the things that you can do in order to keep your heart healthy and to feel good in no time.

Everyone wants to make sure that they have a strong heart and live a long, healthy life. When you are ready to prevent against heart attacks and feel as good as possible, make sure that you check out this guidebook and learn the steps that you should take to finally see results and keep your heart strong.

Part One

All about Heart Attacks

Chapter 1: What is a Heart Attack or Myocardial Infarction?

Heart attack occurs when there's death or necrosis of a segment of heart muscle due to the loss of blood supply. The blood supply is usually lost due to blocked coronary artery, one that provides blood to the heart muscle by blood clots. This condition is also known as coronary thrombosis.

When it happens, one will experience distressing symptoms such as chest pain and electrical instability of the myocardial tissues.

Heart disease is a very general term used to describe all the different disorders and diseases that can affect your heart and its operation. One of the most common causes is oxygen starvation; this is usually the result of a blockage in the arteries that carry the flow of oxygen-rich blood from the lungs to the heart. This condition can lead to heart damage and if left untreated, the damaged heart will undergo necrosis. In other words, the heart cells will start to die. Often times, this condition is caused by a buildup of a waxy substance known as plaque.

As plaque builds up inside your arteries, it can result in the coronary (or heart) arteries being partially or totally blocked. This condition is known as atherosclerosis. This will restrict blood flow to your organs and tissues. If this condition is not treated quickly, the areas of the heart that rely on this artery will die. The once healthy heart tissues will also undergo fibrosis, forming scars that impede the usual functions of the heart. Sometimes, such condition will go off radar and difficult to be discovered. So if you leave it as it is for a long time, many heart health problems will arise in the long-term.

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Chapter 1. Introduction

Everyone is looking for a ‘silver bullet’ these days. They’re looking for that ‘one simple trick’ that can change their lives and make everything better – that will make them feel more energetic, more attractive and more successful.

Because let’s ace it: life can be something of a slog for most of us. We wake up in the morning feeling tired and not wanting to haul ourselves out of bed. Then we drag ourselves to work through busy, stressful commutes and then we force our way through a long hard day.

When we get home, we usually feel too tired and depressed after our working week to do anything worthwhile, and so we just crash out in front of the couch.

Many people struggle with feelings of low self-esteem, of depression and of loneliness on top of this. We’re constantly connected but many of us feel that we struggle to make real, worthwhile connections.

Is there really one simple trick that can turn that all around? That can give you a new lease of life and help you feel like a million bucks?

Well, I’m here to tell you that there is. And it’s perfectly obvious when you think about it. The simplest way to turn your life around and to feel the best you’ve ever felt is to get rid of that belly fat. If you’re currently living with a mushroom top, ‘Dad bod’ or just a spare tire around your waist, then it is dragging you down more than you could possibly know.

How Belly Fat Makes Everything Worse

Of course we all know that belly fat can ruin your confidence. Having a gut is simply not attractive whether you’re a male or female and it’s something that is going to make you feel a whole lot worse about yourself as a result.

Having a gut doesn’t just get rid of any chance you might have stood of having a six pack, it also ensures that you look like a stuffed potato whatever clothes you wear.

It’s immensely hard to put on a great shirt or dress and to leave the house feeling like a million bucks when you have a massive gut hanging out.

More than that though, a gut signals generally poor health. This suggests that you are less active and what normally goes along with that is a general lack of tone and definition that can be seen everywhere from your arms to your face.

Women: do you remember when you used to feel light, petit and strong? Like a toned and honed Amazonian ready for business and enjoying all the stares coming your way?
Guys: do you remember what it felt to have a dominating presence in the room? To look slightly like an athlete in your clothes and to have the look of a predator? To be an alpha male and to look fantastic in nearly every outfit you wore?

Having a gut changes your posture too. It forces you into a more forward position that slumps your shoulders forward and closes off your chest. This is a submissive stance that sends a loud signal to others that you aren’t confident and that you don’t need to be taken seriously! Women meanwhile can expect to look frumpy and tired.
Having a gut transforms you from the bottom up and brings you screaming into middle age. It suggests that you’ve stopped trying and affects your very body language – which of course has a deep psychological impact.

Then there are the direct results of getting into better shape. Of course your sex life will improve and I’m not just talking about for single people. Obviously picking up women/men becomes much easier when you look healthy and sexy but you’ll also find your relationship improves.

How would you feel about your partner if they become more toned and sexy? Or if they gained lots of weight quickly conversely?

And then there’s the way that a belly can impact on your libido – or lack thereof. If you’re not having sex, then losing the gut might be the answer. And guess what?

Getting into lean shape can improve your salary too. Studies show that employers are more likely to employ or promote people who are in better physical shape! On average men and women who are more toned earn hire salaries!

And that’s before we have even touched on the direct psychological consequences of carrying a belly around. Because as soon as you grow that gut, you’re going to start producing significantly more stress hormones such as cortisol which will increase depression and rob you of energy.

Of course, that gut drastically increases your likelihood of developing a number of different conditions as well. This also creates something of a vicious circle – the increase in cortisol and in stress increases your likelihood of gaining more weight and encourages stress eating. Not only that, but it also makes you significantly less energetic and makes it harder for you to engage in healthy activities such as exercise. In other words, having a belly makes it much harder to get rid of a belly. And that’s before you take into account the fact that you’re now moving around with a large tub of lard attached to your gut. Let’s face it – you are not in your prime and athletic activities probably aren’t your strong suit right now. But imagine if they were...

And that’s what we’re going to start fixing in this book. I haven’t even touched on all the ways that belly fat can lead to depression, further weight gain, low self-esteem and even serious health conditions. If none of these other reasons is going to provide enough motivation then simply consider that a belly will increase your likelihood of cancer, diabetes, stroke, heart disease and more.

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The Power Of Mindfulness

Your Free Mindfulness Report

Despite appearances, most of us are not truly in control of our own minds. We think we are because we basically have the ability to decide what we want to think about and how we want to act, but this only happens when we consciously make the decision to do that. It only happens when we’re mindful of our thoughts and of our emotions.
The rest of the time however, we are simply free-wheeling and reacting. We don’t give much thought to how we’re thinking or what we’re focussed on and as such, our minds have a way of running away with us. For instance, you might be walking through a beautiful, scenic location with friends and really you should be in a very happy mood and enjoying yourself.

But instead, you’re actually just stressed and angry because you can’t top thinking about work. As a result, you don’t enjoy your experience and actually it’s pretty bad for your health. But you don’t think about the role your own mind has in this – instead you blame your job. You act like a passive victim with no ability to decide what they will focus on.

Likewise, we will sometimes come home and feel tired and completely devoid of motivation when really we should be focussed and engaged – so we can work out, work on side projects, tidy our homes or do any of the other things that we’re constantly telling ourselves (and other people!) that we’re going to do.

Sometimes we will have difficulty getting to sleep because we can’t stop thinking about the tasks that lie ahead.

We don’t approach people in bars or we fail exams because we lack confidence and feel nervous.

So the question in all these scenarios becomes: how do you go about getting back in charge of your thoughts? How can you decide to stop letting emotions run away with you?

The Power of Controlling Your Thoughts and Emotions

The first step to gaining control of your emotions then is to use mindfulness – to simply be more aware of your thoughts at any given time.

When you’re wondering through that beautiful scenery, you need to be able to open your eyes and make the conscious decision that you’re going to forget work and instead look at the flowers and the plants, that you’re going to laugh with your friends and that you’re going to be mindful of the feeling of the sun on your face and just how lucky you are to be alive on such a glorious day.

This alone is enough to completely transform your experience of being there. You’ll have more fun, you’ll be more refreshed and the people you are with are going to have a better time being with you. They’re going to want to be with you more often!

Now imagine if you could decide to engage full motivation whenever you wanted to.

Take a look at the most successful people in the world and you will find that they all have one thing in common: drive and determination. Will Smith says the secret to success is simply being willing to run longer than anyone else on the treadmill of life. Dwayne ‘the Rock’ Johnson regularly updates his Instagram followers with photos of his phone alarm going off at 4am in the morning, ready for a workout. And Arnold Schwarzenegger said he always kept in mind his goal of being a successful bodybuilder.

These people never have a day where they get out of bed and they can’t be bothered. You can practically feel the motivation and the energy coming off of them and in fact it’s even magnetic.

Imagine what you could tap in if you were like that. You could be you but in better shape, with more money and with more exciting life experiences…

We can do that with mindfulness but first let’s look at how the brain actually works to regulate our emotions and thoughts in this way…

A Quick Guide to Basic Neuroscience

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Introduction: The Goals That Never Happen

How many incomplete goals do you currently have on your agenda? If you’re anything like the vast majority of us, then chances are that you have hundreds of projects that you started and never completed, countless goals that you told your friends but never saw through and all kinds of dreams that seem to be getting less and less likely to come to fruition.

And it’s for this reason, that you may find people roll their eyes when you tell them your ‘next big project’. When you start a new training program to lose weight and everyone – including you – knows that you’re likely to have lost interest by month two.

Or when you talk about the app you intend to make, the website, or the business project.

Or when you talk about that dream trip to Japan…

This is the way of things for many of us. We work incredibly hard at things we don’t feel passionately about just to put food on the table but when it comes to fulfilling our dreams, we are remarkably ineffective.

It’s time to change all that and to start making those goals happen. But how can you turn it all around?

How We’re Going to Fix Your Goal Setting and Help You to Start Living the Life of Your Dreams

Accomplishing goals is about strategy, it is about making a cognitive shift to change the way you’re thinking and it’s about being smart about how you approach each goal. It’s also about knowing how to choose your goals and even how to phrase them.

This book is going to show you how to make those changes then. You’ll learn how to choose and write goals effectively, how to write effective action plans and how to make sure you stick with your goals and never give up.

But this book is going to be a little different than most goal-setting tomes, too. After we’ve given you the broad tools you need to start setting and accomplishing your goals, we’re then going to take a look at how you can begin to put them into practice.

Because while a goal can be pretty much anything, for many of us they are going to fall into one of a few different categories. Most of us have goals for our relationships, goals for our fitness, goals for our careers and goals for travel. We’re going to provide not only the abstract strategies you need to start making effective goals then, but also the step-to-step processes that will let you apply these strategies in each of these areas. By the end of this book, you’ll be adept at setting and accomplishing any goal. And at the same time, you’ll have powerful strategies for improving your relationships, your fitness, your career and more.

Ready to change your life?

Chapter 1: The Most Powerful Skill You Can Learn: Goal Setting

Learning how toset goals properly is arguably the most powerful skill that you can possibly learn. Why? Because it will allow you to then accomplish a huge range of other goals. When you know how to set goals, it allows you to effectively work toward anything. This is the key to unlocking pretty much everything you could want from life.

So ironically, the first goal you should focus on is the goal of setting goals!

And until now, you’ve probably been doing it all wrong…

The Problem With Your Current Goals

How can a goal be wrong?

Sure, any objective is a worthwhile one, but the way that you phrase your goals and structure them, is going to massively change your likelihood of finding success.

Let’s take weight loss as an example because it’s one of the more straightforward goals that is easiest to implement.

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Chapter 1: Introduction – What Life Could and Should be Like for Internet Marketers

If you?re working full-time as an internet marketer, then congratulations! You have achieved the lifestyle that millions of people around the world have dreamed of and entered a unique group of self-starters who have the drive, motivation and technical understanding to make a living purely online.

Even if you?re not yet making your full time wage from internet marketing, simply understanding the concept enough to be marketing your services, promoting your own website or helping other businesses and individuals makes you a true pioneer. Just a few decades ago, the idea of making money this way was completely foreign and unheard of. This is uncharted territory and we represent an entirely new way of working and of living.

But is it everything you thought it would be?

Are you truly making the most of this unique position that you?ve created for yourself?

For many of us, the answer to this is unfortunately a big fat „no?. Internet marketing can be highly stressful and if you aren?t prioritizing your own wellbeing, health and lifestyle then it can actually be worse than working in an office 9-5.

If you don?t know how to separate your work/life balance, if you are constantly stressing about whether you?re going to have enough work, or if you feel completely crushed under a massive workload, then you can find that you never really get a time to relax.

Likewise, if you don?t get into a good routine, you can end up working from home in your pyjamas all day, starting work at 1pm and not finishing until 10pm.

Some internet marketers will meanwhile find themselves selling out and doing work that they take no real joy or pleasure in. It can be a soul-destroying experience to spend all of your time trying to help people sell low-quality digital products, or even harmful items like steroids. Then there?s the feeling that all the work you?re doing is for other people and that you aren?t actually „progressing? in any meaningful way.

Then there?s the tax, which is remarkably stressful.

Then there?s the difficult clients who make unrealistic demands and unreasonable complaints.

You can end up tired, out of shape, stressed and constantly overworked as you just try to make ends meet. And when it gets that way, you can find yourself wondering if it was all worth it. You took that big leap, that brave experiment and you became a digital marketer. And now you?re worse off than you were before…

The Dream of Internet Marketing

Here?s what the internet marketing lifestyle can be, if you know how to do it the right way…

For starters, internet marketing can mean having your own business that you take great pride in. Imagine being able to hand out cards with your own branding on them, imagine having your own headed letter paper. Imagine employing staff or freelancers and being successful enough to wear nice suits and drive nice cars. It?s a great feeling to be financially successful of course. But being financially successful through your own grit and inventiveness – that?s a whole other level.

It's just a fantastic feeling when you?re at a party and someone asks you: what do you do for a living?

And you get to tell them: “I run my own online business”. You?ll have your own digital empire and you?ll feel like an absolute boss.

Working online can also give you the amazing freedom that comes from being self-employed. I recently decided that I was going to take Wednesdays off. Why? Because I can! This way, I only ever have to work two days in a row and I have a day of complete freedom when everyone else is at work. This allows me to run personal errands (banks and hair dressers are empty) and to enjoy being able to play computer games or go on nice walks without any social commitments either! More importantly, it allows me to work on my own projects. To work „on? my business rather than „in? it, so that I always feel a sense of forward momentum and so that I?m always progressing the business.

This freedom also affords you a range of other options. If you are worried about the health implications of a job that involves just sitting down all day for instance, then you can get around this issue by making sure you go to the gym every morning before you start work.

Better yet, you now also have the freedom to work wherever you want. How about becoming a digital nomad and working on the move? You can see the world while working out of small cafes and bars along the beaches. Alternatively, you might decide you like your creature comforts too much and decide to create an awesome home office that you can be highly productive in.

If you take this to the absolute extreme, then you can find ways to streamline your business or to get it to run itself. That way, you can earn a purely passive income, meaning that you?ll earn money even when you?re sleeping or up in the air flying to your destination. Imagine waking up the next day richer?

About This Book

It?s time to change the way that you approach internet marketing and to start choosing the lifestyle you want – instead of having it forced upon you.