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INTRODUCTORY

Distance running is already becoming a popular form of exercise. However, there are a few very important things that have to be considered before one decides to join in on all the fun.

Running, like any other exercise, has to be approved by a doctor first. Those who have a personal physician may consult their doctors on the kind of exercise regimen they’re suited to before starting one. One must be checked out thoroughly.

This is to ensure that the exercise will not aggravate existing heart conditions. For those who think they are fit and healthy, it does not hurt to actually make sure that is the case. Feeling fit and knowing you actually are fit are not exactly the same. Remember the three men who died of heart attacks last 2007 while competing in different running races?

One of them in particular, Mike Banner, was said to have been unaware that he had a very rare heart condition. This caused his arteries to get clogged during the race, leading to a fatal the heart attack. Another one, Ryan Shay, died at 28 while running the U.S. men’s marathon Olympic Trials had an enlarged heart.

However, he knew about his condition and used it to his advantage. Unfortunately, this advantage was what ultimately turned on him and led to his early death.

These are simply a few of the examples. Measures have also been taken to remind runners to drink while running. A substantial number of runners, however, are not really keen on guzzling down water while on the run. And who can blame them? After all, it breaks the concentration.

And when in a race to the finish line, drinking water may not exactly be the first thought that most athletes find themselves entertaining.

However, information from the USATF states that a person must take his/ her weight before and after a workout and the resulting difference between the two is that person’s “sweat rate.” Since the standard practice is to drink sixteen ounces of fluid for each pound one has lost, knowing one’s sweat rate allows a person to determine it to a per hour or perhaps a per mile or whichever rate that one wishes to suit personal needs and preferences.

This way, athletes can also avoid succumbing to hypotremia, a condition that is basically the exact opposite of suffering from dehydrated. Meaning, one is overhydrated. This happens when athletes, after a long race without drink or fluid, fiercely guzzle down water. It is an extremely bad habit.

The body, specifically the kidney, is not made to withstand the consumption of huge volumes of water at just one time. There has to be intervals. Otherwise, water intoxication happens or what is commonly termed by doctors as hypotremia.

This is why it is important to start an exercise regimen that is recommended by a doctor. It makes sense to seek the medical opinion of a physician before doing anything that involves one’s body. One may not know that by unhealthy practices, one may already be putting one’s health—and life—at risk.

One must then make sure a taking on an exercise like distance running is accompanied by medical check-ups. That way, one is sure to be healthy and fit. After all, it is not enough that one feels healthy. One must know it too.

CHAPTER 1: GETTING SET FOR DISTANCE RUNNING

Training is an essential part of every athlete’s life. It dictates how he will perform on the grand stage of the sporting event he has chosen.

It doesn’t matter if you’re a ball player or a budding swimmer you have to pay your dues in training in order for your body to be readily equipped when the game proper is on. Distance running is an event that has been sweeping the globe in years. Many people have to come to love its events. Let’s take a look at how you can shoot your way into getting set for distance running.

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Influencer marketing means that one or more people are deployed to influence the behavior of a target group. Well-known influencers usually have many followers on social media, and in particular on the app Instagram. By posting specific content that is align with your content strategy they can “influence” their followers.

So, what is an influencer? The definition of an influencer is someone who has the power to influence / affect the purchasing decisions of others. There are several reasons why someone has the power to influence others, amongst them are authority, knowledge or because they are seen as experts. Furthermore some of them have a strong relationship with their followers, their followers feel as connected to the influencer as to their inner circle. Whenever they recommends a certain product / service they are very open to this recommendation. Note: authenticity is key!

Anyone who thinks millennials don’t do that much and are lazy has probably never met a social media influencer. This actually also applies to anyone who thinks that social doesn’t play a crucial role in a business. Influencers are and will continue to be the future of advertising.

Old-fashioned advertising campaigns via TV, radio and banners on the internet are making way for the popular millennial that (usually) advertises brands on social media platforms, mainly Instagram. Influencers replace the billboard and TV commercial. And this strategy works for businesses where old-fashioned marketing doesn’t, scientists say.

Nowadays they belong to the fixed mix of marketing methods of many major brands. Influencers are a great, new way for businesses to bring brand awareness to people in a more authentic and sincere way.

Before you start, it is important to ask yourself what industry your interested in. Find something that your passionate about and enjoy doing in your free time.

Whether its makeup, fashion, cooking, etc, this step will help you identify want audience your trying to reach and from there you can now create your brand.

The tricky part of finding a niche is that, well, there aren’t necessarily a lot of them left to grab. Just think back to those 8 million mummy bloggers – and there are probably equally vast numbers of people sharing their views on fashion, beauty, fitness, travel and food.

But don’t worry. You don’t need to create an entirely new specialism to be a success as a social media influencer. And if you did become a unique social authority on, say, monkey haircuts, then it sort of limits your appeal to most brands.

The reality is that to be an authentic and engaging social media influencer, your subject needs to be something you can speak about in an intelligent and inspiring way. In other words, you don’t really find your niche as a social media influencer – your niche finds you.

The key is to make sure you specialise. If you have a passion for hill running, but you’re also really into omelettes and woolly hats, then it’s important to focus on your most influential topic – or at least only supplement it with related and relevant topics.

That’s not to say your Instagram should be filled with post after post of omelettes/woolly hats.

It’s just making sure that you are developing a clear identity for yourself in your channels.

Typically, when deciding on how to become an influencer, you can choose one of the following categories:

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INTRODUCTION

Fit exercise into your busy schedule? That’s as absurd as saying that there are eight days in a week. First, you’ve never exercised before or regularly played a sport. Second, you’ve never been into the fitness crowd and third, you’re far too busy to even think about exercise. In other words, You're just not into it.

Of course your friends talk about it and rave about the latest fitness craze, but you’ve seen it too often, some of them are on the “on-again-off-again” treadmill / stair master mania, and you wonder why they haven’t shed the fat that they’re desperately still trying to hide. Seeing what your friends go through and not seeing any results, you cling to the notion that your total lack of interest is justified.

You’re not the least bit inclined to engage in these circus-like contortions or do those mindless freestyle strokes in the water. That would only encroach into your already busy schedule of juggling family, home and career. These three combined – husband/children/work are your exercise.

Before tackling the idea of fitting exercise into your busy schedule, it might be better if we start with the concept of self-assessment and then familiarize ourselves with the disease-prevention aspect of exercise.

Once you’ve accepted the fact that exercise is good for your health, then you can consider some of the ways you can include it into your life.

SECTION 1: ASSESSING PHYSICAL DAMAGE AND ACCEPTING THE IMPORTANCE OF EXERCISE

Lifespan and Physical Appearance

The average life span is 80 years, give or take a few years. The truth is, a significant number of people look and feel 80 before their time. They have:

sagging dry skin unsightly posture an uneven and unsteady walk aching joints

If their outward appearance is bad, imagine what the inside machinery is like. Most likely, it’s even worse:

clogged blood vessels heart problems mounds of sugar and fat parked in or around vital organs Conditions such as diabetes, nervous tension, high blood pressure and cardiovascular disease that are silently brewing.

If fitness authorities had it their way, they’d create legislation to make exercise mandatory as soon as a baby leaves the cradle, not during the teenage years when obesity is likely to strike.

But fitness shouldn’t be associated with any age. You can start at 10 or at 30 – even at 50 or 60. Fitness should not be seen as the cure for an illness you already have, but as preventative maintenance. Assessing Your Fitness Level

Brad King and Dr. Michael Schmidt in “Bio Age, Ten Steps to a Younger You” have devised a questionnaire for assessing physical damage to a body as a result of no exercise. We will borrow some of their guidelines:

Start with the question, “How do I look?” Do any of these answers apply to you?

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Normal, cognitive changes as you age are completely normal. This may include mild cognitive impairment, which is quite common in humans after midlife.

Usually this "dulling of the mind" starts around middle age. Since the average person lives to about 80 years old, this means that if you’re 40, you are middle age. Even if you are nowhere near 40 right now, this age comes sooner than you think because time passes very fast while you’re living it.

Working on keeping your mind sharp as you age can and should start from a young age. The younger you start, the better. However, even if you’re over middle age right now, and even if you feel as if you have less mental dexterity than when you were younger, you can still implement what you will read in the pages that follow. If you do, you may avoid suffering too much decline, keeping your mind as sharp as possible and even improving where you can.

THE IMPORTANCE OF KEEPING YOUR MIND SHARP AS YOU AGE

It’s normal to experience changes in your brain throughout your life. As you go through middle age and beyond, your brain will slowly shrink.

This is all completely normal and while it sounds frightening, you don’t have to be scared. With the right plan, you can - if you work on it - actually grow your brain even if it’s already started shrinking.

Keep Your Independence Longer

If you can take care of yourself and remember to pay your bills, turn off the stove, and that type of thing, you will be able to be independent a lot longer than if you can’t do those things.

Working on improving your memory and brain function now, even if you have no mental or cognitive decline at all, will ensure that you will put it off even longer.

Ward off Dementia

Even though a large percentage of people over 70 have some form of dementia, you can certainly lessen the effects by working on your mental and physical health. Eating right, keeping your mind sharp by reading, doing new things, and living an active life is your best defense against any illness and costs less than medical intervention.

Improve Your Memory

Being able to remember to take your meds, or even remember what day it is, is an important factor in being able to live on your own. If you cannot remember what day it is, it’s hard to remember to pay your light bill or buy the right amount of food to eat. Don’t worry, though; even if you have a hard time remembering things now, you can learn methods to make it easier.

Experience Better Health in General

Taking care of your brain health will naturally rub off into creating a situation where your entire body is healthier. The main reason is that the same thing that keeps your brain healthy will maintain your general health. Eating right, drinking plenty of water, getting exercise, resting, and reducing stress are good for you all the way around.

Enjoy Your Retirement More

When you can be independent, remember your scheduled evening out with friends, and remember to pay your bills, you will obviously enjoy your retirement more. It's more pleasurable if you’re healthy and your mind is sharp. You’ll have a lot more fun because you will be free of other worries once you retire, and you’re likely to earn more money longer due to having a sharp mind.

Keeping your mind sharp pays off in more than one way. Being independent as long as humanly possible is also a massive benefit to the rest of your family. The less your family worries about you, the more independent you can be, for longer. It’s a lot less expensive for you to stay independent.

So, let's move on to look at things you can do to make your life better and to keep your mind sharp as you age.

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Introduction

In our modern world, networking is different than ever before. Many people are working from home or remote locations because it is less expensive and more convenient for the type of work that they need to get done. This is also a big way for companies to entice the right people to work with them.

Because so many people are not coming to the office all the time, the way that we network is changing too. You need to find new and exciting ways to network and meet with other people, and doing it in a virtual manner is an effective way to make this work.

There are countless ways that you can meet with others virtually. And when it is done well, it can be even more effective than meeting others in-person like in the past. However, you need to do it in the right way. Avoiding some of the common virtual networking mistakes is one of the best ways to be as effective and fruitful when it comes to some of the people you can meet while expanding your network from anywhere. Some of the top virtual networking mistakes that you need to avoid include:

Being Unprofessional Because You are At Home

Since you work at home all day, it is easy to get a little lack about your appearance and how you portray yourself. You may sit behind a computer and have no one see you all day long so you will be comfortable and not look at professional. This has to change if you are doing an interview or another type of meet and great where others can see you.

Don’t let the unprofessionalism take over when you do Skype or Zoom. Pretend that you are in the office. Check that the volume and the lighting look good before you even try to begin and be aware of some of the background that is behind you. Clean up the area around you, or the whole office preferably, to ensure that no one is going to see a big mess when they look at the screen.

The outfit that you wear is going to be important too. You need to take off the sweatpants and bad shirts that you are wearing and put on something professional. It is fine if you dress down to do your work most of the time since no one is going to see you. But with a networking event, others will see you, and you need to make sure they are impressed. In networking, first impressions are going to be a big deal so make sure you dress up like you are showing up to the office for those video calls.

Before any meeting, take the time to look around the room. Notice if there is any mess behind you that you need to worry about. It is best to clean up the whole room if possible just in case you need to move the computer screen around at all. Look for anything that is embarrassing, unprofessional, or just a big mess. If you are short on time, then you can consider just cleaning up the area that is immediately around you and then be careful not to move around a lot while you are talking to some of your contacts.

Then it is time to move on to some of the clothes that you wear. It may be acceptable to show up in your pajamas when you work remotely, but this is not going to look good for some of your contacts when networking. Bring out a nice shirt and pants and look like you are going to an interview along the way. This gives off a better impression and makes it look like you are more of a professional while you network.

Networking is Not Just About You

The next mistake that people will make with all sorts of networking, whether they are doing it in-person or virtually, is that they forget that it is not just about them. Networking is something that needs to prove beneficial to both parties and not just to you. The second that it becomes all about you is the second that contact is going to lose interest and will decide not to work with you on it at all.

This is a new relationship that needs to be beneficial to both parties. It is easy to get caught up a bit in the self-promotion, which makes it easy to forget all about the true meaning of networking. In networking, you want to focus on helping one another out. But it is easy to forget this, which makes it harder to form some of the long lasting connections that you want along the way.

Forgetting Your Existing Contacts

It is exciting when it comes to networking to see how many people you can gather up into the network that you want to form. You want to meet new people, make some new connections, and see how all of this can go. And that is an admirable trait to have. But you need to remember some of your current contacts as well, or you may find that your list gets smaller and smaller all the time.

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Introduction

You want to become successful. You can feel that there is more to life than what you are presently enduring. It has crossed your mind more than once that maybe you are doing things the wrong way. You need a new approach to ensure you give life your best shot at becoming one of the individuals that history can never forget. You can make your indelible mark on the line of history as a successful person by trying some Success Traits.

You are right about needing an approach to attain success. Success Traits shares insight into steps that successful individuals conduct daily and some that you might want to implement in your life.

The natural order of life is that things go through stages. Take for instance the process that it takes to create a child. In the womb, there are a series of steps, and after birth, there is another. Nevertheless, each child develops at a different pace. Some kids walk or talk before what is considered the ?expected time? for them to do so. Success Traits are processes that individuals endure to become prosperous. Achievements during the stages are different for everyone. However, there are similarities in each stage of the Success Traits, just as how there are similarities in the stages to produce a child, but the outcome differs.

Success Traits have certain fundamentals that every successful individual had to do, and some which they had to learn how to overcome. Likewise, you must decide without any form of doubt that you too will have to work hard and overcome whatever obstacles you will encounter on your journey.

You might be the one that will develop before the expected time frame for one to become a success. Do not delay for another minute. It is time to discover empowering Success Traits, which will assist you to conquer your fears and progress on your destined journey of prosperity.

Chapter 1: Success Traits

Fundamentals

Do not be scared of the word rituals. Ritual is just a synonym of the word habit. We all know that our thoughts and actions over a period of time will determine how we progress in life. Positive rituals yield positive results, and negative rituals will produce undesirable results. We have many rags to riches story, and you might be a rags story awaiting the right rituals to change your situation to riches. You will never know until you examine your life and make the necessary modifications. It is time to change your perception about rituals.

Learn To Discover Your Talents

You will find individuals with similar Success Traits, but they all produce different results. This is because everyone has different opportunities and how we react to situations is different. Notably, persons will have similar talent, but each talent comes with a unique ability. If you do not discover the uniqueness that comes with your talent, you might never truly stand out from the others that are in the exact field as you are. If you cannot produce extraordinary results, then your advancement will be either mediocre or below average. Mediocre and below average results will never give you the title of a successful person.

You will only discover the uniqueness that comes with your talent after you have started using your talent. Let us take a look at some Success Traits Fundamentals that you must ensure you develop. Build your rock-solid Success Traits starting with those listed on the ladder below:

The first step on the Success Traits Fundamentals is to believe in YOU. If you do not believe in yourself, you will never really discover your true potentials. Apart from finding what hidden treasures of skills you have buried within, is knowing, how and when you are at your best. Some people will tell you that they think better having a hot cup of coffee. Some after they take a shower or go for a jog, then ideas will start to overflow in their head. Think back to the time you were able to unravel your best idea. What were you doing at the time that happened and where were you when that happened?

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7-Step Goal Setting Workshop

What's life without goals and ambitions? It's like living a life without meaning or purpose. When was the last time you felt that you were 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 set goals and be ambitious about them. Setting goals has always been the most fundamental step to take in order to achieve success. Many people approached me and asked, "How do you think of goals for yourself?"

Goals are like the roadmaps that show us the direction in our lives and what is possible for our life.Setting goals is actually not complicated at all, it requires determination and perseverance. I have done many researches and have asked for advice from successful people on goal setting and come up with 7 simple goal setting steps that can help you to effortlessly strive for success.

#1: Brainstorm

Setting goals gives us an aim to go all-out for our lives. The very first step to crushing your ultimate goal is to brainstorm your ideas or short-term goals that will eventually LEAD you to your ultimate goal.

Let's do a simple exercise:

1. Getting Ready

Pick up a journal and a pen, if you don't have one; use a piece of paper or open up your notepad on your computer or phone.

It's also advisable that you perform this exercise when you're in a good state - moments when you're feeling good, optimistic and positive. This attitude will affect the goals you produced.

2. Start Brainstorming

When you were just a kid on your birthday and you were asked what do you want as a present, I'm pretty sure that you'd say anything that comes right into your mind. So, BE LIKE A KID! Brainstorm all kinds of ideas that excites you! That is key of an effective brainstorming session; At the same time it eliminates any doubt or fear that is stopping you from achieving your goals.

Think and decide on what do you want. It doesn't have to be too specific as it is just a brainstorming process. Jump dump everything out of your mind. Take 10-15 minutes and jot down everything you can think of in your journal. For instance:

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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.

Social media is increasingly a huge part of a large number of businesses. Not only do social media channels provide an excellent platform for promoting your business and reaching new potential customers but it can also help you to better communicate with your existing contacts, to crowdsource ideas, to get feedback and more.
With that said, here are our top tools and resources we recommend.

1. Buffer

https://bufferapp.com

Buffer is a very popular tool that lets you create a queue of social media content. Write 20 Tweets, set a schedule for them to be posted and then watch as they are automatically uploaded over a given time period. It's not just for Twitter though: it also supports Facebook, Google+ and LinkedIn so that you can post across your social accounts simultaneously.

This way you can save a lot of time and make sure that your account never goes quiet. What's more though, it's also handy if you are outsourcing your social media as it means you won't need to give all your passwords out to your service providers. It's free to use but more features are available for those willing to pay.

2. Canva

https://www.canva.com/

Canva is a tool you can use to create beautiful, sharable graphics. It makes the process very quick and easy with a drag-and-drop interface and it also gives you access to a range of stock images. You can use it to create infographics but also banners and other images. You can try it for free but you'll need to pay for more advanced features.

3. Buzz Sumo

Home

Buzz Sumo lets you quickly find the most popular content for a given topic or website. This is very useful if you're looking for hot topics to tweet about or to respond to, or for places to comment for that matter!

4. iWriter

http://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. Bitly

https://bitly.com/

One of the original and most popular URL shorteners. Handy for sharing links when you don't have much space, or for masking your URL if you should need to for whatever reason.