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Chapter 01: The Basics of Procrastination

Synopsis

Procrastination covers a very broad scope and before individuals can fully understand and overcome their procrastination environment of behavior, they need to familiarize themselves with the basics of procrastination. The following information can help you gain clearer insight and understanding about the procrastination basics.

The Basics

Procrastination is a practice of delaying things or carrying tasks that are less urgent in preference to more urgent ones. This is also the habit of doing pleasurable things in place of those that are less pleasurable only to find out that they have putted off impending works on later time or even the “last minute’’. Procrastination is the opposite of ideal productivity.

To produce is to pull and work forward to get things done while to procrastinate is to push things forward for tomorrow, next week or probably never.

This habit or practice can fill your life with shame. There are even instances that some individuals are cursing themselves due to their laziness, inability to concentrate on important tasks at hand and the human tendency of being easily laid to more immediate and easier gratifications.

Procrastination sometimes comes with good reasons and that is time procrastinating is a time spent to figure out things and plan for future actions to make.

The positive side of procrastination is that this allows individuals to have enough time to sort out complicates issues and generate ideas. It cannot be denied that there are really inevitable instances that individuals need to embrace the habit of procrastination.

But in them extent that this becomes an alarming habit and starts to pose negative impacts to your life, procrastination must be stopped at all cost.

Knowing the basics of procrastination is not enough. In order for individuals to gain clearer understanding, they need to know the exact reasons why they procrastinate. Individuals procrastinate due to the following common reasons:

Lack of motivation

Lack of interest

Skill deficits

Fear of both success and failure

Stress

Laziness

Lack of Discipline

Lack of skills

Perfectionism

These are the reasons triggering individuals to procrastinate and definitely yield to negative consequences if not addressed properly.

Other reasons why individuals are lack of idea or knowledge on what really needs to be done, lack of eagerness to do something, not caring if something is done or not, lack of mood or initiative to get things started and many more.

The negative impacts brought by this practice are given so there is no valid reasons to let yourself be trapped within this habit. Good thing is that there are countless ways on how to overcome and beat procrastination.

Individuals just need to exert an effort to adopt these ways and put them into actions.

Aside from learning the basic of procrastination and knowing the reasons why individuals procrastinate, there are still more powerful ways of beating procrastination. Possible and powerful ways include changing your procrastination environment, creating a timeline, getting inspiration, breaking bigger tasks into small and manageable pieces and the list goes on.

Chapter 02: Create a Timeline

Synopsis

Many individuals these days are experiencing procrastination phenomenon. There are many times that these individuals are faced with hectic schedules and fraught with stressing deadlines but despite the urgency of works they still procrastinate or stick to the habit of delaying things or carrying less urgent works and tasks. Creating a timeline is one effective way of combating this habit. The following are the importance of creating a timeline and reaping the benefits of doing so.

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Introduction

Getting your child or a child that you are looking after to eat healthy can seem like a somewhat impossible task. Kids can be very picky at times and for the most part, vegetables and other healthy foods are not high on their list of preferences. The good news is that it is possible to get your child to eat healthy nutritious food and you can even get them to like it.

A lot of the process of getting your child to eat healthy is a trial and error process. You are going to have to keep trying new things and preparing them different ways until you become familiar with what healthy things your child does and does not like.

There are a lot of tips and tricks you can use to get your child to eat healthy, many parents just are not aware of them. You should use as many of these tricks as you can because proper Nutrition for Children is extremely important for the development of a child. Children who are malnourished in their earlier years will have noticeable health problems in the future and may suffer from certain deficiencies such as anemia. I am sure you do not want your child to have to go through something like this so get them eating healthy!

Nutrition for Children

What all Parents Should Know

Chapter 1:

The Importance of Proper Nutrition

Synopsis

Nutrition for Children is highly important for the healthy development of a child. The sad thing is that a lot of kids are malnourished in today’s world and many of them actually go to bed hungry at night. At the same time there are children all around that are considered to be obese and their health is beginning to show the evidence.

As mentioned before, proper nutrition is very important for any person but this is especially true when it comes to Nutrition for Children. This is due to the fact that the food that your child consumes today will have a direct impact on their growth and their health throughout their adolescent and adult years. This can either be a negative or a positive impact, depending on what the child is consuming.

If you want your child to grow up to be big and strong and also have excellent health you need to do your part as a parent and make sure that your child is getting all of the nutrients that they need. This task can be somewhat difficult at times but it is important that you remain determined and persistent.

Nutrition Basics

It is very important that you are aware of how important proper nutrition is as a parent and that you are knowledgeable of how to properly give your child nutrients.
The following chapter will go over the importance of properly nitrating children. You will also be provided with a few tips and guidelines that you should consider following.

If you do not help your child by steering them towards healthier eating habits they will surely have negative effects on their health that you will notice later in life. Providing your child with well-balanced nutritional meals will help to prevent certain eating disorders and other issues such as anemia or obesity.

The following are some examples of why proper nutrition is so important:

Childhood Obesity Prevention

As mentioned before, it is extremely important to make sure that your child eats healthy food that is full of nutrients, especially in their earlier years. That is why it is so shocking that roughly twenty-five percent of children in the United States that are between the ages of two and eighteen years old meet the criteria to class them as being overweight. That is quite a bit of overweight children. It may be hard for you to believe but that fact comes straight from the CDC so start believing! The scary thing is the fact that overweight and obese children have a much greater risk of developing health problems later on in their lives. They will be at risk for joint issues and pain. As well, they will be at risk of getting serious problems such as cardiovascular disease or type 2 diabetes. Teaching your child at an early age to eat healthy and choose a piece of fruit over a candy bar will greatly reduce their risk of experiencing these problems.

Healthy Growth

Optimal nutrition is vital for a child to grow in a healthy manner. It is important to make sure that your child is consuming the proper amounts of nutrient dense food such as fruits and vegetables to support optimal growth. Calcium is also very important. This nutrient will ensure that your child grows up to have fully developed and strong bones. Calcium deficiencies can have some very undesired effects on your child’s health so you want to make sure that you are giving you child adequate amounts of calcium.

Nutritional Breakfast

It is very important that you make sure that your child has a nutritional breakfast every day, especially on days that they have school. Studies show that children who have a nutritional breakfast before class do much better and can focus and participate much more. An interesting fact is that children who do not have breakfast or have a unhealthy breakfast are much more likely to have behavioral issues and problems learning while in school. On the other hand, children who are well nourished are much more likely to have better memory and problem solving skills.

Consequences of Improper Nutrition

As mentioned before, proper nutrition is extremely important for a child, especially in their earlier years. If a child does not consume the proper nutrients they will surely face certain issues in the years to come of their life. For example, lack of proper nutrition as a child can lead to problems such as having a shorter or slumped over stature. Another issue that these children may face is a delay in them reaching puberty and this can have a serious impact on the rest of their life. As well, children who are not receiving proper nutrition are at a risk of becoming dehydrated or facing certain health issues such as anemia. Their academic performance will likely be affected and this also can have lasting consequences on their life. Then there is always the fact that your child might become over-weight or obese. This can cause the child to experience serious health and social problems in life.

It is extremely important that you as the parent make sure that your child is getting all of the nutrition that they need. Your child counts on you to keep them safe and making sure that your child is eating right is part of keeping them safe. The best part is if you teach your child at an early age to eat healthy, they will likely continue to eat healthy, even when they are grown and have moved out. It may be a bit challenging at first to prepare healthy meals and get your child to eat it but it will get easier with practice and as you become more familiar with what healthy foods your child likes and what healthy foods they do not like.

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Introduction

You have likely heard the expression that owning your own product is the key to making real money online. That is true for a number of reasons. One of the key reasons why that is true is because, if you own the product, you can create a sales funnel that you control and you profit from at 100% (or whatever amount you choose in regards to your affiliates, etc.). If you don’t own the product, then you can’t control the sales funnel, and you don’t profit from any additional sales made through that funnel.

It is a known fact that virtually every Internet marketer makes most of his/her profits via the back-end of the sales funnel, NOT the front-end.

In fact, some marketers are willing to take a loss on the front-end of the funnel, just to get new customers onto his/her buying list and to help make profits for his/her affiliates so that they are willing to promote his/her future product offers.

The real money is made on the back-end of the sales funnel because that is where the higher-priced offers are normally made.

Add in that the creator of the funnel usually makes 50-100% of the sales of these upsell offers, and it’s no wonder why most Internet marketers make most of their revenues from one-time offers or OTOs.

Therefore, if you want to make considerable money as an Internet marketer, you have to have your own product and you have to control the sales funnel.

If you don’t do that, you will likely never make considerable profits online, as affiliate marketing limits you to whatever the product owner and sales funnel creator decides.

You may be wondering how to go about creating your own sales funnel. Fortunately, this book will help you to know exactly what a sales funnel is, how to create one, and how to maximize its potential so you get the most profit possible from it.

Chapter 1: Be In-charge of the Buying Process

As mentioned in the Introduction, if you don’t control the sales funnel, you are at the mercy of the one who is in making profits online. This is why most Internet marketers say that you must sell your own digital products (and, essentially, control the sales funnel) to really profit online.

Thus, you need to control the sales funnel by creating your own digital product and setting up the funnel.

When creating a sales funnel, you really are creating two or more offers, since you need to be able to offer your prospect or customer another offer on top of the original or main offer. This is usually considered an upsell or one-time offer (commonly referred to as an OTO).

However, it is now quite common to have a sales funnel where you have far more than just two offers.

You can have anywhere from three to ten or more offers in one funnel, composed of upsells (advanced or more enhanced versions of the main product) and downsells (advanced or more enhanced versions of the main product, but not as advanced or enhanced as the corresponding upsell).

There are really only two rules regarding sales funnels and corresponding upsells and downsells: The one-time offers (i.e. upsells and downsells) relate to the main product offer in some way so that you add more value to the main product offer, and the one-time offers are optional purchases and NOT necessary to enable the main product offer to fulfill the value it is supposed to as described in the product’s sales letter.

Thus, you can create a sales funnel composed of several different offers that will enable you to earn profits with each purchase.

Not every customer who buys the main offer will buy any of the upsells, but it’s likely some will, as it has been shown through research that people are more willing to buy cross-sells and upsells right after they have purchased a main offer.

This is the same buying principle that leads a person to buy fries and a soft drink along with a hamburger (i.e. cross-sell) or to buy a more advanced version of a gardening tool to get more value from it (i.e. upsell).

The more people you can get to buy your main offer, the greater the chance that they will buy one or more of your one-time offers, since they have already purchased your main offer.

This is especially true if you provide a “downsell” to the corresponding “upsell,” as it’s also been proven through research that if you present a similar offer to a previous offer for a lower price, many consumers will purchase it, thinking they are getting a great deal.

This is all the more reason why you need to take control of your sales funnel and start getting qualified traffic to it today.

The sooner you start doing this, the sooner you will start building up your online income, not only via more sales from your sales funnel, but also via the increased number of customers to your buyers’ list.

Chapter 2: It All Starts At The Squeeze Page

The very start of your sales funnel needs to begin with the squeeze page. A squeeze page is just a Web page that offers the visitor something of value, such as a report on a specific topic of interest, in return for the person’s contact information (usually the person’s name and email address).

The idea behind the squeeze page is to entice the visitor to willingly give up his/her name and email address so that you can follow up with him/her later with other relevant and useful information so that you can build a relationship with him/her and show that you are an expert in this industry or niche.

Once the person feels comfortable with you and feels you know this industry or niche well, he/she will be more likely to purchase the offers you recommend to him/her. These offers should consist of your own products, as well as affiliate offers that you endorse.

Of course, as mentioned before, the greatest online profits come from products you own, so you really want your subscribers to become comfortable with you so that they will purchase the offers in your sales funnel.

This is where the bulk of your profits will come from and, if you build the relationship properly and don’t abuse their trust or time, it’s certainly possible that they will purchase from you repeatedly whenever you offer a product offer of relevance to them. This is how you can build your online income over time.

Therefore, you need a product that you can offer to your squeeze page visitor for free in order for him/her to be willing to give up his/her contact information. You can either create this product on your own, use outsourcers to create it, and/or use private label rights (PLR) products to create it.

The main point is that the information must be valuable to the subscriber and the squeeze page must indicate exactly what the prospect will be getting when he/she submits his/her contact information.

Therefore, if you plan to provide a mini-report or mini-ebook on how to get more qualified traffic to your website, your squeeze page must indicate this, and your autoresponder needs to send the link to download that report or send an email with the attached file as soon as the subscriber has sent his/her contact information (known as single opt-in) or after he/she has confirmed that he/she wants the report (known as double opt-in).

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Chapter 01 - Aerobic Exercise – Why is it Beneficial?

We are always reminded that exercise could do wonders for the body. Aerobics, a kind of exercise which helps your body use more oxygen while maintaining your target heart range, can definitely help a person live longer and healthier. There are studies showing that 30 minutes of aerobics every day would benefit the body a lot.

Performing regular aerobic exercises would gradually make the heart larger. A bigger and larger heart would be able to provide more oxygenated blood which can be used by the muscles. This could also mean more energy whether for longer or shorter periods of exercise or physical activities.

• Weight loss

Aerobics and any kind of physical activity could surely help control and reduce weight. It is most successful when combined with a healthy diet. Including physical activity and exercise with your daily routine will surely help you achieve better built, healthy lifestyle and increase in energy. Aerobics would help your body burn the calories consumed and prevent them from becoming accumulated fats.

• Stronger resistance against sickness

Aerobics can boost the body’s immune system. This would prevent illnesses like colds and flu from happening. It could also help the body manage existing health problems like high blood pressure and blood sugar. Excessive weight and obesity could cause serious health problems like diabetes, heart disease and stroke. Aerobics could help in reducing the risks of these diseases. This kind of exercise could help in clearing the arteries of the heart from bad cholesterol.

• Elderly benefits

Aging could have different effects on the body and exercise could help you deal with these changes. It could help your body become stronger and more mobile when you grow old. Common problems of the elderly would be flexibility and mobility.Aerobics and maintaining other forms of exercise even when older would help reduce these problems.

• Increase in stamina and energy

Contrary to what some people think, aerobics and exercise wouldn’t leave you breathless and less energetic. It could boost your stamina and energy. Continuous and regular exercise could result to muscle development and increase in body endurance. Aside from that, aerobics could also reduce fatigue and decrease shortness of breath. Aerobics could help the body achieve better sleep at night, making the person more energetic and fresh the next day.

• Promote better mental health

Exercise does not only calm and help the body, it could also help in boosting a mood of a person. Achieving better health and physical results through aerobics could increase self-esteem and self-confidence. It is even used to reduce stress, anxiety and depression.

Aerobics have numerous benefits. In fact, some would say that aside from physical and mental benefits, aerobics could also help in improving sexual performance. There are also different types of aerobic exercises which could capture the interest of people with different ages and characteristics.

However, aerobics may not be safe for everybody. Those with certain illnesses and those that are pregnant should take necessary precautions when performing aerobic exercises. Before trying any aerobic routine, it is important to consult with a doctor first especially if you have an existing or past medical condition.

Chapter 02 - Types of Aerobic Exercises

Aerobics is one of the most popular types of exercises in the market. Its use of music, dance, equipment and other facilities have contributed to its popularity. Aerobic exercises are workouts that intend to increase the heart rate for a period of time. This would cause the body to have higher intake of oxygen which would result into better blood circulation, weight loss, faster calorie and fat burning.

Other physical activities can also be considered as aerobic workouts, like swimming, running, walking, jogging, and cycling. An aerobic exercise would start with a 5 to 10 minutes of warm-up stretching and exercises. After the warming-up, the routine proper would follow, lasting for about 20 to 30 minutes. The last part of the workout will be the cooling-down process.

There are different types of aerobic exercises for different levels of individuals. Skill, health and comfort are things to be considered when choosing what type of aerobic exercise would fit with the individual’s needs and abilities. Some of the types are :

• Low-impact aerobics

As the name implies, low-impact exercises don’t include activities which could harm the bones and joints like jumping and bouncing. Exercises performed had lower intensity, thus reducing the risks of injuries and leg overuse. In this exercise, one or both feet should always be in contact with the ground.

With low-impact routine, you do not start with a high note. An individual could start performing the exercises on a slower rate and gradually increase its intensity. Low-impact aerobics is ideal for seniors, obese and overweight individuals and of course, pregnant women.

• High impact aerobics

High impact aerobic exercises use different movements. It could include jumping, turning, shuffling, doubling, etc. This kind of workout intends to develop the abdominal area, calf, and also the cardiovascular system. If an individual is agile and active prior to working out, then high-impact aerobics may be the best option. But for beginners, slower and low-impact exercises is recommended first. When the individual is already comfortable with this low-impact level, then it would be safe to proceed with the second level. Keep in mind that doctor’s discretion is always important.

• Step Aerobics

Step aerobics uses step benches for working out. This kind of aerobics is actually low in impact. There are studies showing that step aerobics can help a person reduce weight, given the fact that its impact is only half of the impact used when riding a bike at home. Overall, this process or workout is dedicated for the development of the lower body.

• Aerobic kickboxing

It is also called cardio boxing. This is one of the most effective workouts for losing weight. Although, aerobic kickboxing is tiring, its effects on the body are great. It could definitely help in building more energy and longer stamina. It is also called cardioboxing and can burn about 800 calories in an hour.

• Water aerobics

Another low-impact exercise but delivers huge results, whether it is for weight loss or improving over-all health. Water aerobics, according to experts, burns calories faster compared with land-exercises because of the water’s resistance.

Chapter 03 - Wading In Water Aerobics

Physical activities like walking, running, dancing and swimming can be considered aerobics. Aerobics are exercises which increase the heart rate and at the same time pump more oxygen into the blood vessels. There are different kinds of aerobic exercises which can be defined based on the equipment used in the workout program. Water aerobic workout is an example of an aerobic workout.

Water aerobics or aqua aerobics can also be referred to as waterobics. This kind of workout is usually performed in a swimming pool with waist-deep water. It could be in an indoor or outdoor pool, with water temperature of 82º F to 86º F. Come to think of it, the most common form of waterobics is swimming. Water aerobics would focus on building body strength, flexibility, balance and providing a cardiovascular workout. Its one session usually lasts for about 40 to 50 minutes.

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Foreword

Organic foods are extremely popular because of their offered health benefits. Unfortunately, not all are aware of this as some are used to eating conventional foods. Others don’t like to eat organic foods because of its cost. But, what they don’t know is that these foods can offer them more health benefits, which can help them fight diseases and other health risks that may cause death.

In this book, you will know everything about organic foods and why you should consider this kinds of foods in your daily meal. These foods may be quite expensive, but there are ways on how you can save money from buying such foods. This book will show you how to buy organic foods, how to grow your own, and what benefits you could get from these foods.

Chapter 01 – Basics of Organic Food

Organic foods have become very popular. However, knowing the maze of organic food benefits, labels as well claims can be confusing. In fact, there are many people who asked if organic foods are really healthier or not. But, why you should consider organic foods? Are they beneficial to your health? Well, whatever your questions are, it is important to know about organic foods.

Organic foods, as its name implies, are produced through organic farming. Nowadays, many countries promote organic farming as more and more people are seeking for organic foods that would provide them long-term health benefits.

Healthy eating can offer you healthier life. But, for you to achieve this, you should eat more vegetables, fruits, good fats, and whole grains. However, some have questions about the safety, sustainability and nutrition of organic foods. So, what does organic means?

1.1 Organic Foods Defined

Organic refers to the process on how products are produced and grown. Particular requirements should be maintained and met so that products will be labeled as organic. The organic crops should be grown in safe soil. They should have no modifications and should remain separate from the conventional products. When it comes to producing organic foods, farmers are forbidden to use bioengineered genes or GMOs, synthetic pesticides, sewage fertilizers, and petroleum-based fertilizers. In terms of organic livestock, this should have access to outdoors and must be given organic feed. They will not be given growth hormones, antibiotics or any by-products.

What are GMOs or Genetically Modified Organisms?

GMOs or GE foods are animals or plants in which their DNA has been changed. Such products have undergone tests to know their effects on the environment and humans. In several countries, organic products don’t intentionally contain GMOs.

1.2 The Perks of Organic Foods

Organic foods offer a wide range of benefits. Several studies show that the organic foods have more beneficial nutrients than the conventionally grown foods. Moreover, people who have allergies to preservatives, chemicals or foods often seek for their symptoms reduced when they only eat organic foods. Aside from that, the best thing about organic foods is that they contain lesser pesticides. These pesticides are chemicals including herbicides, insecticides, and fungicides. Such chemicals are used in the conventional agriculture and the residues remain in or on the food you eat.

1.3 Understanding the Organic Food Labels

Once you have considered organic foods, there are several terms that you should understand in order for you to make the most of these foods. When shopping around, keep in mind that natural foods are not equivalent to organic foods. Natural foods don’t have any production standards that must be met.

Organic foods, on the other hand, have certification that they have met the set of production standards. Such standards may vary from one country to another. For instance, in US, organic foods have USDA Organic label. This indicates that the food is hundred percent organic. There are also other labels offered on the organic foods in other countries like Canada and Australia. So, depending on your residency, make sure that you know the organic food labels for you to ensure that you are getting the right foods.

Chapter 02 - Why Organic Food is Essential?

No matter what type of diet you are into, organic foods should be your priority. Considering organic foods is an effectual option for planetary and personal health.

Purchasing organically grown foods that are free from harmful chemicals and bursting with more taste and nutrition should be considered by all people across the globe as this can be the key for them to have a good health. But, what are really the reasons why you should eat organic?

There are many reasons why you should switch to organic foods today, these are as follows:

Top Reasons Why You Should Settle with Organic Foods

- Avoid Chemicals

Eating organic foods is the only key for you to avoid any harmful chemicals that are present on commercially grown foods. Over six hundred active chemicals were registered for agricultural us in the US and billions of pounds were used every year. However, because of organic farming, using such chemical were reduced and were only used to conventional foods. That is the reason why you can be assured that you are safer with organic foods.

- Benefits from More Nutrients

Organic foods have higher content of beneficial nutrients compared to other foods. These foods contain nutrients including mineral, micronutrients, vitamins, and enzymes. The reason behind it is that the soil used is nourished and managed with sustainable practices by production standards. So, expect that you will get more nutrients once you have considered organic foods.

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Section A:

Fundamentals Of Public Speaking

Chapter 01 - An Insight into Public Speaking

Communication is a vital key in this new century. It gives an edge to keep abreast with the fast pace of the times. Public speaking definitely works towards this goal.

The diversity of opinions today, which are often controversial, has increased the need for public speaking. People need to voice out their views to function well in society. For some four thousand years, public speaking has been the key in building and keeping a democratic society and way of life. Its influences are vast and affect almost all aspects of life, such as the way we think or act. It is also used in court proceedings, in congress, and even in the plain setting of a classroom.

Speaking in public can sometimes be a real challenge, if not a source of embarrassment; not only to normal people, but even to persons of high rank such as scholars, doctors, artists and entrepreneurs. They may have hesitations in facing an audience, often accompanied by sweaty palms, stuttering, and the tip-of-the-tongue phenomenon. These dilemmas often cause untold problems to the speaker (especially in self-expression) and unpleasant effects to the audience.

You probably got this book because you are up for a speech delivery soon and you need valuable tips. Or perhaps, you saw the link between success and effective speaking, and have realized this can help you. Hopefully this book would do just that.

Technical terms or jargons in public speaking are explained here, and in a humane way, to help you grow as a good public speaker.

There are scores of books on public speaking. But few really give practical help. This book aims to do what other books have not in terms of giving direct beneficial information.

Careful thought has been given to people who really love to speak publicly but do not have the luxury of time to prepare for such. This will help you make your next speech a great one, and become better with each succeeding speech. It aims to help people write and deliver an interesting, clear, and cogent speech quality. This book also tries to answer the questions and fears of the occasional speaker.

Included also in this book is a summary of experiences in public speaking, and how they have led to success.

Aristotle said “a speaker needs three qualities – good sense, good character, and goodwill toward his hearers.” Thus, public speaking is also about developing speakers, and ultimately, decent human beings.

Whether the speech is short or long, the same rules apply, like the rule of preparation. The habit of preparing makes good speakers. Some would say that they speak from “inspiration,” when in fact they have been preparing their speeches all their lives.

Chapter 02 - Public Speaking and You

Some people are born speakers. Most are not. Hence, you are not alone when you say that you do not enjoy making speeches and speaking in front of a large audience. Stage fright is inevitable. Actors are always nervous to a certain degree before every play.

Perhaps you think your career does not entail public speaking. Well, this is where you’re wrong because no matter what your job is, public speaking ultimately will come into the picture in some ways. This chapter, therefore, focuses on the significance of public speaking in our daily lives and on some specifics of the communication process.

Four General Types of Public Speakers

CATEGORY CHARACTERISTICS

The Avoider

Does everything possible to avoid facing an audience. In some cases, avoiders seek careers that do not involve making presentations.

The Resister

Becomes fearful when asked to speak. This fear may be strong. Resisters may not love to speak in public, but they have no choice. When they speak, they do so with great reluctance.

The Accepter Can do presentations but is not that enthusiastic to do them. Accepters occasionally give presentations and feel good about them. Occasionally the presentations can be quite persuasive, and satisfying.

The Seeker

Always looks for opportunities to speak. Seekers understand that anxiety can be a stimulant that fuels enthusiasm during presentation. Seekers work hard at building their professional communication skills and self-confidence by speaking often.

What Roles Can Public Speaking Play in Your Life?

Success in public speaking can open a whole world of opportunities for you. It can help you conquer new frontiers. It can broaden your horizons through personal development, influence, and advances in your profession.

1. Public Speaking Improves Your Personal Development

In Abraham Maslow’s hierarchy of needs, realizing man’s self-worth ranks the highest. Giving speeches helps the speaker realize self-worth through the personal satisfaction he experiences whenever a good speech is given. The speaker becomes more confident especially when the audience responds positively. It also reduces anxiety when asked by an authority to speak in front of some people.

There was once a student who dropped a course five times because he hated speaking in front of the class. But after a self-study on building up confidence, he decided to give public speaking a try and was successful. In fact, he came to enjoy the experience and even volunteered to give more speeches.

Through public speaking tools like research, conceptualization, and organization, you have a systematic and effective way of presenting your ideas; and thus, you will be able to express yourself better. You will also become more open to other people. Furthermore, speaking skills put you in a more significant role as you talk with people of high standing. Lastly, public speaking satisfies your sense of achievement when the audience accepts you warmly. This reflects your level of communication skills and acumen. All these contribute to your self-esteem.

2. Public Speaking Influences Your Society

It is not only you who can benefit from the art of communication but society as well. Most governments heed the voice of their citizens; with proper communication skills, you can represent the public in voicing out your rights and opinions.

An example of this would be a community discussion. Usually when a neighborhood holds regular meetings, it discusses certain issues or courses of action. In the discussion, various opinions are expressed and there you have a clear interplay of public speaking.

People from all walks of life need to speak in public, whether formally or otherwise. From kids reciting in school, to folks in a town meeting, to citizens voicing out national issues; from a plain market vendor, to a president of a company. There is really no way you can avoid public speaking.

3. Public Speaking Advances Your Profession

Public speaking can help in your career, and eventually, your finances. Usually, success is gauged by answers to questions like, “How long have you been in your job?” or “Do you hold an MBA degree or something similar?” However, researchers have proven that the best indicator of success in any profession is whether the person is often asked to give speeches. Those who give more speeches tend to have higher salaries than those who give less or no speeches.

Take this average engineer. She enrolls in a public speaking seminar that teaches two hours a week for six weeks. After two months, she is promoted to senior engineer! Her boss has been noticing her superb presentations.

The longer you work for an organization and the higher you climb the organizational ladder, the more your boss will ask you to preside over meetings and to give talks to the staff and subordinates or the clients. The higher your position, the more your responsibilities in leading people under you; and the more you must speak effectively. A manager once said, “From the chairman of the board to the assistant manager of the most obscure department, nearly everyone in business speaks in public or makes a speech at some time or the other.”

Aside from big organizations like IBM and General Motors, small organizations and businesses in the country also need workers who are good public speakers. Take the high school coach, for example. If he is not persuasive enough to tell the school board that new gym equipment is needed, the school athletes might have to bear with the old gym equipment.

In the same way, if parents are not convincing enough when they complain about a school dress code, their children may end up still wearing uniforms in school. If salespeople cannot explain their products with a convincing sales pitch, then fewer people would buy their products. This is also true for nurses, doctors, firemen, police personnel and other professions. Even employees of General Motors meet regularly to make group decisions that they will present formally to management.

The bottom line is this: Whichever road you take, you will encounter instances that require you to speak in public.

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Introductory

The first step of your pregnancy, after seeing the little positive stick should to have it confirmed.

Call immediately to have a pregnancy test done with your local doctor, you may be in luck and get in that same day or have to wait about a week or two. Patience will become your best friend during this time or your worst enemy, waiting can become a very hard thing when you want to know for sure whether you are or aren't pregnant. More than likely you'll get a phone call a few days later to confirm it.

Set up an appointment to see your OB/GYN or midwife as soon as possible, chances are you'll be meeting his/her staff before you ever meet them. This is the first appointment where your doctor/midwife will want to know all your medical history.

If you’ve been pregnant, what types of sicknesses run in your family, etc. If you can, try making sure you know all of this ahead of time, maybe even have it all down on paper so when he/she asks you are prepared. During the days or weeks leading up to this meeting you may have concerns, write them down and ask them. Believe it or not doctors are there to help you, and they’ve been asked every question you can possibly think of. Before leaving your doctor may even give you a bag full of goodies all about being pregnant.

Read these, they may prove beneficial and not to mention they’ve got coupons. Your doctor will either give you another appointment or have you set one up before leaving. There are some great books out there if you are really worried about what will happen next or how birth is going to be, check them out at your local library.

Make sure that you get your prenatal vitamins, they are very important during pregnancy. If for some reason you can’t take them, talk with your doctor he/she may be able to prescribe a lower dosage or something else. You’ll get your first ultrasound, also known as US around week 20, this is normally when you find out what sex the baby is. However, some doctors like to call it safe and give you an ultrasound around 10-12 weeks just to make sure the baby is in the proper location and all is going well. You will also be asked to take an orange drink that you must drink in five minutes. You’ll wait around for an hour to three hours, at which point your blood gets drawn and you can go home. The test determines if you have or have a chance of getting gestational diabetes.

At first your appointments will be about 4 weeks apart until you hit the 36 weeks and at that point it’ll be two weeks later and a week later after that until the baby is born. By now you should be preparing to have the baby.

Yes, I’m sure you’ll have some anxiety towards the end of your pregnancy.

You’ve went this far, it’s time you see your reward.

Chapter 01 - Benefits of Exercise During Pregnancy

Prescribing a medication for pregnant women is a complex process.

Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patient's age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a "dose" of exercise are all critical. One person's healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery. Pregnancy

Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant woman's condition varies in relation to the growth and development of the baby inside her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant woman's life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant woman's visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly:

1. Defiance against fatigue

As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles.

The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue.

2. Reduce backaches

Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.

With exercise, a pregnant woman can correct this error by developing her posture.

3. Increase the amount of oxygen

Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness.

However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.

Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.

These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!

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Introduction

Many of us are familiar with this routine.

You log onto your favorite social media platform and check the COVID-19 reports, then move on to the state of the economy, and climate change, finally ending with the latest debacle created by that politician who pushes all your buttons.

Let’s not forget the latest school shootings and the gun control debate, the healthcare chaos, and the attacks on democracy.

And that’s just the local news.

What about the Middle Eastern wars, Russian cyber-attacks, and Australian wildfires?

There seems to be no end to the catastrophic news scrolling across our screen.

Bad news has always been around, of course. But why is it having such an impact on our mental health lately—and what can we do about it?

Let’s take a good, hard look at the practice of doomscrolling (otherwise called doomsurfing), how it may be impacting your mental health, and what you can do to replace this negative habit with positive, fulfilling ones that improve the quality of your life.

Let’s begin!

The Truth About Doomscrolling

Doomscrolling is the obsessive intake of bad news, even when it creates anxiety and worry. Despite knowing how it makes you feel, you just can’t seem to stop yourself from consuming this toxic information.

Finance reporter Karen Ho originally discovered the term on Twitter, and it turns out that there are good reasons why we are so likely to fall into the destructive habit.

Media psychologist Pamela Rutledge explains: “The tendency to doomscroll is a result of how the human brain is wired. Our brains instinctively pay attention to any potentially dangerous situation as part of the biological imperative of survival. Our brains are designed to constantly scan the horizon for potential threats. Since threats are more important to our survival than other information, we pay more attention to the negative information than to the positive. When there are no answers or conflicting answers, more information doesn’t increase our sense of safety, so we scroll in pursuit of better answers, and so on.”

It’s a seemingly never-ending cycle of negativity and unhappiness.

Mike Brooks, co-author of Tech Generation: has this to say about doomscrolling. “Fifty thousand years ago, when we were on a savannah, if we missed the bad news that there was a pride of lions stalking a watering hole, we could have been eaten. But if we missed the good news that a tree nearby was bearing fruit, we likely would have lived to see another day.”

So, if you’ve been consumed by doomscrolling, don’t feel bad. You’re certainly not alone. It’s human nature to pay attention to new information, especially if that information might help us respond to danger and ultimately, survive.

But the truth is, in today’s times, doomscrolling isn’t just unhealthy, it can lead to missed deadlines, incomplete tasks, and cost you valuable time that should be spent with friends and family.

The habit also isn’t an easy one to break, especially if you have a mobile device and are used to consuming news throughout the day via apps or favorite websites.

But thankfully, there are things you can do to quickly replace this toxic habit with ones that will add value to your life, and improve your mindset.

Before we get to that, let’s take a closer look at how doomscrolling may be impacting your daily life in ways you may not even be aware of.

How Doomscrolling Impacts Our Lives

Your brain responds to negative information by activating your “lizard brain”, particularly a structure called your amygdala, a collection of cells near the base of your brain.

This sets off your natural response to danger in your environment. You become hyper-vigilant and start scanning the terrain for threats.

In other words, you’re on high-alert and your mind and body are laser focused on potential harmful situations that may arise.

Your limbic system switches into fight-or-flight mode and sharpens your reaction times in an effort to save your life. Your pulse spikes, your body may grow stiff, and you aren’t able to relax.

“The part of our brain that governs doomscrolling is ancient,” says Dr. Aditi Nerurkar, a Harvard physician. “It’s an adaptive response to stress, meaning our species has learned to keep going and thrive and survive. Scanning for danger, looking around, making sure we’re all OK; that is a normal and healthy response to stress.”

But if you combine that evolutionary affinity for bad news with the marketing tactics that social media companies use to keep you hooked on their content, doomscrolling seems nearly inevitable.

Larry Rosen, co-author of The Distracted Mind: Ancient Brains in a High-Tech World, explains it this way:

“The problem is that tech companies have set up a system where you feel that you can’t stop: infinite scrolling, auto-play, and other tricks keep you glued to the screen. If you find a doom-and-gloom article online, and you want to continue in that vein, it’s hard to stop because there’s always more, and you don’t want to miss out.”

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Introduction

You’ve probably heard about the keto diet, even if you may not know exactly what it entails.

It’s an ultra-low carb, high-fat diet that has shown promise in managing Type 2 diabetics and in weight loss.

But what’s all the fuss about? Is it really safe? Are there long-term effects, and can it really help you lose weight and keep it off?

We’ll explore the keto diet in this special report so you can Let’s decide for yourself whether this lifestyle change is right for you or not.

Let’s begin!

Keto Explained

The full name is the Ketogenic Diet, because it forces your body into a ketogenic state.

The ketogenic diet is a high-fat, low-carb diet originally invented back in the 1920s as a treatment for childhood epilepsy.

If you go on a ketogenic diet, you’ll be getting around 80% of your calories from fat, which the body burns as fuel when it can’t get carbs.

You’ll also be dropping your carb intake to about 5% of total daily calories and getting the rest of the 15-20% from proteins.

This is a fairly drastic departure from what we all learned in school as a healthy, well-balanced diet which typically consists of: 20-35% protein, 45-65% carbs, and only 10-35% fat.

While you follow a keto diet, your body will become very good at burning fat, which of course, is exactly what you want when you’re trying to lose weight.

It also helps turn your own fat into ketones in your liver, which your brain can use for energy. This diet is known to drastically lower blood sugar and insulin levels, which is where the diabetic benefits come in.

There are two basic types of keto diet: standard and high protein.

The standard diet is the one discussed above, with around 70-80% fat, around 20% protein, and only 5-10% carbs.

The high protein keto diet, just as it sounds, tweaks the proportions to add more proteins.

You drop the fat to around 60% and increase the protein percentage to 35%.

Bodybuilders and athletes often need more carbs for fast energy, so sometimes they’ll tweak, and play with that carb percentage.

Some of them will also follow what they call a cyclical keto diet, which follows the standard diet for a certain number of days, followed by a couple of higher-carb days. It’s often also called “carb cycling”.

Others will just increase the number of carbs they consume right before a workout (a targeted keto diet).

The standard and high-protein diets have been studied far more extensively than the cyclical or targeted diets, so in this special report, we’ll be mostly talking about the standard diet.

How (and why) This Works

In order to better understand how a keto diet works, let’s take a look at your digestive system and how it responds to fewer carbs.

When you eat carbs, found in anything from the fruit and vegetable families (and that includes products made from grains, like pasta, breads, and crackers), your digestive system breaks them down into glucose.

Glucose is used to provide energy for the body, and the digestive system isn’t particularly picky about where the glucose comes from.

It’ll digest a healthy salad in the same way as it would a candy bar, so it’s up to you to decide what to feed it.

This glucose is stored in a couple of ways in your body: as glycogen in the liver and muscle tissue, and as adipose or fat.

When your body can’t get sufficient carbs to turn into glucose, it will start to burn fat instead.

This metabolic state is called ketosis because one of the by-products of this fat-burning is the production of ketones, which can also be used for energy.

If you want to be super-scientific, you can get breath and urine tests that will show the presence of these ketones and prove that you’re doing the diet correctly.

Most people just follow along and trust that it’s working. You can also tell your body is producing ketones by the following side-effects of the process: increased thirst or dry mouth, increased urination, and a decreased appetite.

The most effective way to get your body into ketosis is to follow a ketogenic (keto) diet where you severely limit your carb intake (remember that 5%).

That’s around 20-50 grams a day. The rest of the time you fill up on fats and proteins like meat, fish, eggs, nuts, and healthy oils (like coconut or avocado).

It’s just as important to limit your protein intake, though, because if you eat too much protein, your body will sneakily start turning some of it into glucose, which it likes better than fat.

You can also enter ketosis by intermittent fasting, such as limiting your meals to an eight-hour period during the day and fasting the remaining sixteen hours.

The Top Benefits of a Keto Diet

As we previously mentioned, the keto diet was originally created to help with childhood epilepsy. It’s still used today, and children can actually have 30 to 40% fewer seizures by rigorously following the diet.

In addition to this disorder, the keto diet has been studied in several other conditions.

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Introduction

Live video streaming just might be the next ‘big thing’ in the world of digital marketing. And as every digital marketer should know, keeping up to date with the latest developments is key if you want to stay ahead of the competition.

What’s more, is that live video streaming could end up being something that changes the whole world. In the same kind of way that cloud computing could potentially change the way all of our technology works and the way we do everything, live video streaming has potential to impact on every major aspect of our lives.
This is an incredible opportunity then – to jump on board with something at this incredibly exciting inception point and to influence its trajectory and its impact on the world.

Imagine if you had been around when the internet first launched and you had a book that could tell you exactly how to make the most of everything the web promised. Well, that’s exactly where you find yourself now. If you get involved with live video streaming now, you can solidify yourself as a massive presence here before other marketers get on board.

But what is live video streaming? Just why does it hold so much promise? And how can you make sure that you’re doing it right? That’s what we’re going to find out, so hang onto your hats and get ready for an exciting ride into a brave new frontier in digital marketing!

Chapter 1: An Introduction to Periscope and Live Video Streaming

You’ll have noticed that this book is not titled ‘Live Video Streaming Excellence’ but rather, ‘Periscope Marketing Excellence’. So before we go any further, perhaps we should clear that up for the uninitiated among you. Just what is Periscope?

Well, simply put, Periscope is a platform for live video streaming. Just as Facebook is a platform for social media, Periscope is a platform for live video.

Why did we choose Periscope to focus on for this book? Simple: because it is the platform that is currently most likely to take off in the way Facebook has. At the moment, Facebook has the best shot at becoming the main provider for this new type of content and later on we’ll see why.

For now, let’s head back to the first question: what is Live Video Streaming? Why should you care?

An Introduction to the Concept of Live Streaming

Basically, live video streaming does what it says on the tin: it streams video live.

Now you might be thinking that’s nothing new. After all, isn’t Skype exactly the same thing? Isn’t Face Time? And both of those have been around for an age!

Well, simple, the answer is yes: that is live streaming too. But what’s different about Periscope is that it allows video to be streamed publically. That means that anyone can tune in and start watching at any time. Additionally, they allow people to comment live, allowing the person filming to view and respond to messages.

Live streaming is a little like having your own television channel then, except you’ll only need a phone with one of the live streaming apps (such as Periscope) installed. From here, you then just point the phone and start shooting and can thereby broadcast your message to as many people as are online to watch at that given time.

When you use Periscope, you’ll find that you’re presented with a ‘map’ of the world upon signing in. On this map are various points where you can see people who are currently streaming video. Simply click on the dot on the map and the name of the broadcaster and then you can tune in to start watching what they’re filming.
You can then comment on the video, ask questions, like it, follow the person or leave to watch something else. At this point, you may still be struggling to ‘get’ what it is about live streaming that’s so exciting or so different.

In that case, I highly recommend installing the app yourself. You can find it on the Google Play Store for Android or in the iOS App Store.

Once you do, click on a video. What you’ll find is that it provides an incredibly voyeuristic feeling of getting a ‘window’ into the lives of people from all corners of the globe. More amazing still is when you sign in and start watching a video and the person on camera actually greets you by name. It really feels as though technology is allowing you to transcend the limits of time and space and it’s at this point that you realize the potential and the excitement of live video streaming.

How People Are Using Periscope

So if you log into Periscope right now, what can you expect to see?

Really it’s quite a huge variety at the moment. Common videos include:

- People doing workouts while their phone films them
- People chatting over a cup of coffee or a mug of tea on a particular topic
- People lying in bed staring into the camera
- People cooking and talking through recipes
- People talking randomly
- People reading excerpts from books
- People not doing anything and just letting their viewers watch them go about their lives
- Television presenters using Periscope to add more productivity
- And more!

What you’ll also find quite a lot of, is people just using Periscope for experimental purposes. When you first get the app, one of the first things to do is to try streaming and a lot of people will therefore open their phones only for a moment, press the camera and then chicken out and stop filming!

The Future of Live Video Streaming

What’s really exciting about Live Video Streaming is the potential it offers for the future.

Right now, Periscope is the most popular streaming app but it still doesn’t have floods of content. If you sign in right now, you’ll likely find there are around 100-200 people recording content in the US. That might sound like a lot but it’s hardly much when you compare it to something like YouTube where there are thousands of hours of content being uploaded daily.

What’s exciting then is where Periscope will likely go as the technology progresses and the concept catches on.

Essentially, live video streaming allows you to truly have eyes everywhere and to transport yourself anywhere in the world. It allows you to transport yourself to anywhere and that means that you can see the world through the eyes of others.

If you don’t believe right now that live video marketing can get that big, then consider what would happen if there was a major world event right now. Imagine a huge riot in the streets that was being reported all over the news and which was simultaneously being live streamed through Periscope by multiple different people at multiple locations around the event. Can you imagine what a difference this would make to the reporting? If you could experience being there live and speak to the person holding the camera? Inevitably when this does happen, people will rush to the platform and it will boom in a huge way.

Meanwhile, live video streaming could be used to stream other events like concerts from multiple angles. Or it could be used more, as it already is being, to add an interactive element to television. You could watch something being filmed (like the news) and at the same time see it from your phone behind the scenes.

It can also be used in more intimate ways. For instance, imagine that you can’t attend a family gathering because you live in another country; using Periscope it would be possible for your family to ‘beam’ you in and you could even follow different family members around different rooms!

Likewise, for people who perhaps feel a little lonely, Periscope could be used to take part in group gatherings or even just for some background company.
In the future we can also expect technology to progress and drive this forward further. For instance, it may one day be possible to see previews of the footage right in the thumbnails – like hundreds of tiny windows to different parts of the world! Video fidelity will improve and so too will the options we have for capturing video. Imagine if something like Google Glass were to one day take off, allowing us to get a feed of exactly what someone else is seeing fed straight to us anywhere in the world!