Sample Content Preview Create a Budget the Easy Way Many people think creating a budget is a long and challenging process. But the truth is, a budget is just a plan and guideline that you follow to ensure that you end up where you want to be financially. Without a budget, you may make choices based on erroneous assumptions. With a budget, you can make financial decisions based on reality. Add Up Your Income Your budget starts with your income. You need to know how much money you actually have to spend each month. You can add up your gross income, or your net income if you remember only to budget the money you really have access to. For example, if you have your own business and your income is $50,000 a year after business expenses, you still have to pay taxes (including self-employment tax) from that, which means you don’t have $50K to spend. Knowing what you really have left to spend will help you make better choices. Subtract Your Expenses This is where you take away the expenses such as rent, credit card payments, utilities, and so forth from your spendable income. Everything you spend each month, from coffee to your mortgage, goes into the category of expenses. This is going to tell you if you make enough money to cover those expenses. Organize Your Expenses Once you have added up all your expenses, one good thing to do is to separate and organize your expenses based on the type of expense. Some expenses are essential and fixed, and some are essential and flexible. For example, your mortgage is probably a fixed expense that you cannot control once you buy the house. However, the amount you spend on utilities can be a flexible expense even though it is an essential one. Also, some expenses are only periodic. For example, you only pay your property taxes yearly and these are not usually very flexible. You’ll also want to organize all your non-essential expenses, which can be flexible and periodic as well as fixed, just like essential expenses. However, they’re not needed for you to stay alive, so they are considered non-essential. They are classified as wants. One example of a need is a healthy dinner, but the type of dinner you choose to have, if it is more than what is essential for your health, should be classified in your mind as a want. Track Your Spending It can help to take some time, such as a month, to track your expenses. However, if you are like most millennials, you use your debit card along with a bank account more than you use cash or checks. This means that you can likely use your online bank account now to look over what you’ve purchased the last six months to find an average for yourself, without waiting and tracking now. What you can find out depends on the type of account you have and whether the system is categorizing your expenses correctly. You can go in and fix that, so you can generate reports on your past spending to learn clearly what you are doing with your money. Track Your Investing Don’t just trust your financial advisor. Look at your accounts, at least monthly, to make sure the money is being deposited and used as you believed it would be when you signed up. By checking and tracking, you can know whether or not you’re going to meet the goals you set, and how to adjust (if necessary) to ensure that you do. Try a Specific Plan When setting up your budget, it helps to use a specific, tried-and-true budget plan like the 50-20-30 plan created by a Harvard University bankruptcy expert named Elizabeth Warren. This provides a new way to look at your money. This plan makes it super-easy to make spending decisions. Let’s look at how this plan works. Basically, your money is separated into three categories: needs, wants, and savings. 50% should go to your needs, 30 percent to your wants, and 20 percent to savings. The plan is developed on after-tax income. If you work for yourself and pay self-employment taxes, make sure you get your figures right by subtracting your business expenses and state and federal taxes before coming up with your “income” number. Needs are expenses that are mandatory to live a healthy life – such as a mortgage, utilities, healthcare, basic groceries, transportation, and childcare. Wants include entertainment like cable, phone, eating out, fancy food, personal care like professional hair care, shopping for non-essential items, travel, and so forth. Savings includes everything you save but can consist of student loans and credit card debt, because you should try to pay those off as fast as possible. This system is flexible because you can use your wants to add to your savings and to upgrade your mandatory expenses. For example, if your budget says you can only live in a $750 apartment but you really want the $1200 apartment, some of that money should come from the “want” category but not your savings category. Also, some of your savings, if you happen to have a lot of debt, can also be included in your want category. Another plan to check out is a zero-based budget. The way this works is that each month, you zero out your money. So, if you have $5000 each month, you set up a budget that uses every penny so that your income is equal to your expenses every single period, and nothing carries over. This plan is favored by financial experts like Dave Ramsey. That means that if you end up with a windfall such as a birthday gift or unexpected bonus, you need to create a new budget line for that amount so that you eliminate it from your books. Perhaps you put it in savings or maybe you spend some of it on a new hairstyle, but it should be accounted for in some way. To make zero-based budgeting work, you’ll need to include all your income and your monthly expenses. Everything that spends down the money is considered an expense, including investments and savings. If you start this and you’re showing a deficit that is causing you to use credit, it’s imperative that you earn more money to cover the extra or cut your expenses. The main thing is that you create a plan and document it. Write down your plan. Understand your plan and know your plan. Regardless of the method you use, your plan should include both short- and long-term goals so that not only do you take care of today, but you also take care of your future in a realistic way. It’s essential that you’re honest with yourself about this process.

Table of Contents Introduction ..... 5 Part 1 – 6 Common Myths Of The Law Of Attraction ..... 8 Myth #1: The Law is magical 8 Myth #2: This is all just self hypnosis or delusion 10 Myth #3: The Law of Attraction is just wishful thinking .... 11 Myth #4: This is all just about affirmations ... 12 Myth #5: It's just a one-time thing . 13 Myth #6: It requires special time or arcane training .. 13 Part 2 - 3 Steps To Using The Law Of Attraction - Overview ..... 16 Step #1: Be clear about what you want . 17 The 3 Steps to Clarity .. 19 Step #2 – Focus On What You Want 28 Believe That It’s Possible .... 28 Believe You Can Do It .. 29 Believe That Your Vision Is Clear ..... 30 Act On Your Vision . 30 Help Yourself Out by Using Belief Boosters ... 32 Reading Positive Quotes .. 33 Case Studies 34 Biographies . 34 Make It Part Of Your Daily Routine 36 Integrate Your Belief Into Your Daily Life 36 Quick Note on the Importance of Action and Manifestation ..... 40 Small Steps Lead To Big Changes .... 45 Step #3 – Accept What You Want .... 47 Create an Upward Spiral of Reinforcing Associations .. 51 Act On Your Dream ... 52 Desire That Positive Feeling Again 52 Conclusion ..... 55 Believe In The Law Of Attraction ..... 56 Sample Content Preview Part 1 – 6 Common Myths Of The Law Of Attraction Unfortunately, a lot of people hang on to 6 common myths about the Law of Attraction, and that's why it doesn't work out for them. Let go of these myths and you can rest assured that the law of attraction can have an impact on your life. What are these myths? Let’s find out… Myth #1: The Law is magical For far too many people, this type of thinking is really just magical thinking. We're talking about witches, wizards, and the supernatural. The good news? It isn't magical. In fact, it's the complete opposite. The Law of Attraction involves how people edit and perceive their personal reality. Accept it or not, believe it or not, like it or not, you have a direct and profound role in how you perceive reality, act on it, and ultimately, shape it. The kind of life you're living right now is, by and large, a product of your decisions. Where do you think your decisions came from? Let me tell you, it's not like somebody pointed a gun at your head and told you to make one bad decision after another. Chances are, you have a certain attitude, a certain mindset, that leads you to make decisions a certain way. Now, if you presented all the opportunities that you had to another person who had a different mindset, chances are, they may end up with a completely different life. There's nothing magical in this situation. The Law of Attraction works with your innate, all too human ability to perceive, shape, and ultimately, "edit" your reality. Absolutely no magic involved. Myth #2: This is all just self hypnosis or delusion Another line of criticism points to the fact that, since people are engaged in affirmations or conscious and purposeful thought, that this is really just an exaggerated form of self hypnosis. You're essentially just playing mind games with yourself. Well, not quite. The law works because it interacts with how your mind shapes reality. Self delusion implies that you are looking at things that don't exist. Self hypnosis suggests that you're seeing things that aren't there. Well, if you follow this guide correctly, you will see things that are there. You're going to be dealing with reality, and it all begins with how you choose to perceive and act on your personal reality. Instead of hypnosis or delusion, you are actually learning the skill of purposeful thinking. Myth #3: The Law of Attraction is just wishful thinking It's easy to see why people think this way because a lot of the mainstream depictions of the Law of Attraction involves people engaged in affirmations. They say certain truths to themselves, often times in front of a mirror. In the minds of too many people, this is all there is to the Law of Attraction. No, it isn't. That's just a tiny fraction of what goes on. It's an important part, but it, by no means, forms the bulk of this very important process. The Law works because it drives you to take action. Let me tell you one thing, you can engage in all the wishful thinking you want, but your life is never going to change until and unless you take action on the things you purposefully think about. The Law is able to produce all sorts of amazing changes in people's lives because they are finally, for once in their lives, driven to action. Myth #4: This is all just about affirmations Since the common media portrayal of the Law of Attraction involves people saying certain power words and power statements to themselves, it's very easy to dismiss all of this as just self talk. It's very easy to assume the attitude that the Law of Attraction is really just about talking about certain realities and willing them to happen in your life. No, it doesn't work that way, because we're not just talking about you talking. It requires your total being. For people to talk, they have to have a certain emotional state. For them to reach that state, they must be thinking a certain way. There has to be certain assumptions and expectations that have to be in place for them to even talk. And the Law of Attraction goes beyond talk because this affirmation has to eventually lead to you changing your actions. You have to understand that your life is a result of your decisions, and nobody else's. Start making better decisions and you will find yourself at a better place. The Law simply just makes this process more purposeful, transparent, and rational. That's how it works. And it operates on many levels. It changes who you are inside, as well as your perception of others. Myth #5: It's just a one-time thing For the Law of Attraction to produce massive positive effects on your life, it involves changing your habits. These changes are so profound, so deep and so far reaching that they can turn your life around and they can last a lifetime. This is the furthest thing from a one-time thing. Myth #6: It requires special time or arcane training You don't have to spend hours upon hours practicing the Law of Attraction for you to change your life. In fact, you can incorporate this practice into the daily details of your life. Indeed, for many people, it has become such a seamless part of their lives that they don't even notice. It's just one of the things they do. This enables them to reap amazing results each and every time. And everything flows smoothly because the Law of Attraction is an integral part of what they do every day and who they are as people. Now, with all the 6 powerful myths about the Law of Attraction out of the way, this guide aims to deliver daily practical steps you can use to turn the Law of Attraction from a concept into a reality. This reality can enrich your life. It can enable you to adopt the right habits. It can enable you to live a life of purpose, meaning and control. The bottom line is actually simple: Are you ready to be the one that makes things happen in your life, instead of the poor soul who constantly asks around in confusion "what happened?" You have to choose.

Sample Content Preview Each of these sub niches is very large. One of the mistakes that newbie niche marketers make is to try and go after massive markets such as “weight loss” because of the demand. The trouble is with a strategy like this is that a lot of people searching for this term are looking for free information and have no intention whatsoever of making a purchase. On the other hand if you were to target “the Paleo diet” then there will be a number of commercial intent keywords that you can go after here. In the section on keyword research we will explain this in more detail. For now just accept that there is more chance of making a sale in a sub niche like this. Why should you get involved with Niche Marketing? If you are not totally sure whether you should get involved with niche marketing then take a look at these benefits: Competition is Less Intense If you select the right sub niche then the market will not be as crowded as a major niche. A lot of people will not bother with your chosen niche as they won’t think that it is large enough. Some companies have a lot of money to throw at the larger niches so just let them do that. You can really understand your Target Market Really understanding your customer is essential to niche marketing success. When you focus on a specific niche you can really drill down to find out what the demographics of your market are and what they are looking for. You will only make money from your niche marketing efforts if you provide your customers with what they are looking for. Fortunately there are several ways to do this and we will take a look at what kind of products and services you should offer your niche market in a later chapter. You can become an Expert Increasing your expert status in your chosen niche will help you to attract more potential customers to your website and other marketing channels. There are all kinds of benefits from becoming an expert in your niche such as getting referrals (other people that like your content will be more likely to share it with their friends) and you will be seen as an authority. People will naturally gravitate towards authority figures in a niche. There are going to be few experts in a niche like “Paleo diet” as opposed to many in the much more general “weight loss” niche. So by choosing a targeted niche you increase your chances of becoming a dominant power within it. It’s easier to Market in a Targeted Niche If you go after a huge niche like “weight loss” then you will have to spend a lot more money, effort and time reaching your audience. This is not a practical proposition for most online marketers who have limited finances, time and resources. There are no New Niche Markets A lot of online marketers make the mistake of trying to find a totally unique niche market. This is just a waste of time. You need to accept the fact that there are no new niche markets. If you discover a niche where there is little or no digital marketing going on then there is likely to be a very good reason for this: There is no money in the niche! There is just no point spending time, effort and money becoming an expert in a niche where nobody buys anything. This is a hobby and a pretty pointless one at that. If this sounds brutal then it is meant to be! We want you to succeed in niche marketing which means making money. You will have to spend a bit of money and certainly some time and effort establishing yourself as a leader in your niche. Why would you do this for nothing? OK you might be totally passionate about a niche and just want to give back to the community. That’s fine, and if it is the case then this book is not for you. At the end of the day competition in your chosen niche is a good thing because it tells you that people are spending money. Online marketers would not continually spend on Google ads for example if this wasn’t the case. Evergreen Niches We want to end this chapter with a explanation of evergreen niches. This is a term that you may well have heard of but might not fully understand. An evergreen niche is one where you can make sales all year around for several years. A good example of an evergreen niche is “self help” or “personal development”. Why? Because there will always be a lot of people experiencing the same problems year after year. They want to be more confident or improve their self esteem. They want to know how to set goals properly and achieve them. An evergreen niche is not affected much by time or periods of the year. Contrast this with the “Halloween” niche for example. This is a once a year opportunity to make money. OK you may make a little bit of money from people that like to plan for Halloween really early, but most of the activity is going to be happening in the month of October only. Here are other examples of evergreen niches: • Weight Loss • Health and Fitness • Making Money Online (things change rapidly in this niche but the demand is always there) • Relationships • Cooking and Recipes In the next chapter we will look at the best ways to come up with a list of niche market ideas that you can test before making your final decision… In this chapter we will be looking at a number of ways that you can generate a list of possible niche markets that you could pursue. We want to make it very clear that you will not be deciding on your niche at this stage. A lot of newcomers to niche marketing get very excited about the prospect and skip this stage. While we understand the excitement, it is not a good idea to go into a niche that you cannot be passionate about or has very little opportunity to make money.

Sample Content Preview However, feeling the pressure is not always a good thing. Especially when you don’t know how to turn it off. So the most important thing you are going to learn from this guide is how to manage your stress in a way that can help you to become the best person you can possibly be and create the lifestyle of your dreams without the added negativity! Are you ready? Let’s get started! Perception is a huge part of communication. When we receive a message, our brains filter it so that we can receive the feedback from the other party. If that feedback is perceived as negative, then it can change the rest of our interaction with that party in ways that may easily be avoided. If that feedback is perceived as positive, then it can alter the rest of the communication with that party for the better. Sometimes, we may feel that someone else is being aggressive toward us when in reality, their intention is to merely assert themselves or their thoughts or beliefs without offending you. In other cases, it can be that we do not know how to assert ourselves without coming across as aggressive and confrontational. These types of provocative interactions can cause a lot of misunderstandings and, ultimately, a whole lot of stress. And this is for various reasons. When we are not able to communicate our needs in a way that others can hear and respect, this can create a toxic environment for us. We are not able to thrive if we can’t voice the things that we need without starting fights. Maybe we begin to misunderstand others and assume that they don’t care about us because they are not receiving the proper feedback from us that they are violating our boundaries. Or perhaps we are coming off too strongly and hurting people’s feelings and being aggressive when we only really need to gently but firmly assert ourselves in a way that other people can hear and respect. Nobody likes knowing that they are doing something wrong. They like it even less when they feel attacked for their mistakes. Most people will make an effort to treat you the way that you want to be treated if they are honorable enough to treat others with respect and kindness. But they are less likely to be considerate of your needs if you are communicating your expectations in an aggressive manner. Maybe you feel you need to be aggressive before the message will be received, but this is not always the case. If you want to live in a stress-free environment, it is crucial to keep yourself in check when it comes to communication style. Learning the difference between assertive and aggressive communication styles is pertinent to this cause, and it is something you will benefit from long-term, for the rest of your life. And it will be a guaranteed way to improve your relationships with those around you. So what is the difference between speaking assertively versus speaking aggressively? And keep in mind that some people have a difficult time receiving either. If they are being reprimanded in some way, they may still find you to be at fault because their defense mechanisms may be in high gear. It can be difficult to get through to people like this at times, but that doesn’t mean that you should go from being assertive to being aggressive, as this will only escalate the situation. Assertive communication is respectful. You can speak your opinion to someone else while still being respectful of their opinions as well. You can ask them not to behave a certain way toward you and establish healthy boundaries without attempting to insult them for their behavior. You are simply letting them know that it isn’t something you accept or want in your life. Aggressive communication is far more damaging. Aggressive speakers may prefer to attack others for not believing the same way they do and do not show a lot of respect toward others for having differing opinions or tastes. If you offend an aggressive speaker, whether on accident or on purpose, they are more likely to react with hostility and escalate a situation rather than by being willing to view the situation objectively and seek out solutions for the issue at hand. Aggressive communication is a step backward. And the key ingredient in the recipe for assertive communication is respect. Be respectful even if you disagree. If you find yourself getting angry about something, do your best to healthily remove yourself from the situation and establish your boundaries in that way. It can be quite challenging for some of us to train ourselves to be assertive before we are aggressive, and that is okay. Don’t give yourself a hard time about it or beat yourself up for your mistakes. Instead, see the ways that you can improve and always be honest with yourself about what you can and should be doing better. Then take the steps and time needed to improve. It is also important to be able to identify aggressive speakers in your life so that you will know not to give them any ammunition that they can use to escalate a situation and cause you needless stress. If someone feels like being combative and disrespectful, you do not have to accept it. You can quietly and calmly make your boundaries known, with respect, and then do your best to remove yourself from the situation. If this type of provocation is a constant thing, it may serve your life better to remove yourself from the source of the stress entirely. Some people do not want to improve themselves and find no fault in their styles of communication. They think that they have every right to plow down other people because they believe that they are right and there is no way around it. Often time, this can be a toxic behavior and something that you should do everything in your power to avoid. Limit your interactions with toxic people, especially when they cannot take accountability for their own actions and lash out with aggression when you are doing your best to be as respectful as possible. Once you are able to do this, coping with stressful situations will be that much easier! One of the most important things you can do to reduce stress is to learn how to redirect your thoughts and feelings. When you find yourself getting overwhelmed by the triggering situations that you can face in day to day life, redirection is crucial in maintaining your peace of mind. And it is something that everyone can do. To begin, you have to become mindful of the things that you are allowing yourself to think. Many of us have an issue with rumination; meaning that we are often prone to fixating on negative thoughts and emotions over positive thoughts and feelings. We read too deeply into negative events and are easily consumed and overwhelmed by them. While it can be beneficial to spend a healthy amount of time reflecting on our lives, there is a slippery slope that can be difficult to get out of once we are there. We can take power away from ourselves by only considering the negative side of the coin and not allowing ourselves a break to think of positive things that can help us find solutions to the problems that we are ruminating on. Fortunately, there is a great and scientific way to help us to focus more on the positive things and interrupt the negative thought spirals that can leave us feeling stressed out and sometimes even depressed. Redirection is an amazing tool for anybody who wants to be a more positive person. To begin with, it will take some practice in mindfulness. You are going to need to be fully aware of the moment you begin slipping into a negative thought pattern. Without the self awareness necessary to identify your negative thoughts, redirection will be quite a struggle. But don’t worry. Even if it is difficult to identify at first, over time you will become more aware of the negative patterns and intercept then more easily. Once you have achieved the ability to identify your negative thoughts and feelings, you can begin to redirect them to other, more positive things. It can feel a little bit challenging at first. Especially if you aren’t used to trying to change your train of thought. However, it is very possible to go from stressful, negative thinking to positive, productive thinking with just a little bit of practice and time. Some mindfulness techniques that may be useful include meditation and breathing exercises. Taking time out of your day to really stop and reflect on the events that have occurred and how you have handled them, being honest with yourself about whether or not you responded with an appropriate emotion that you can be proud of or if you have reactions that could use some work. These are very important. If you find yourself feeling overwhelmed then try to remember to take a time out and breathe. Don’t let these emotions overwhelm and consume you. You are stronger than they are and you will always have the capacity to learn from reflection. Once you have managed to identify when you are having an emotional reaction to something, it will be that much easier to put into practice the strategy of redirecting your attention to better things. It will help to have an arsenal at hand already of events and things that are the opposite of stressful. Think about things that make you happy and memories that make you laugh and smile. Consider things that bring you peace, even if it just as simple as the joys of nature surrounding you on an afternoon walk. Do not be ashamed of the things that bring you joy. Rather, learn how to take comfort in them when things begin to feel stressful and overwhelming. This is one of the truest ways to maintaining a stress free life. Focus on your goals and meet challenges optimistically. Consider all of the times you were able to follow through on a goal and do something worthwhile, something you were proud of. Remember your successes and allow them to build up your confidence. When you are stressing out about failure, remember you are not always failing at everything. In fact, there are plenty of things you have done well and you will do well again, even if this particular situation is taking longer than usual for you to do well with. It is important to have patience with yourself and forgive yourself for negative events that have occurred, which is something we will talk more about in a later chapter. In the meantime, work on remembering that you are capable of changing the course your mind has taken. You do not have to stay stuck dwelling in negativity. You have the power to remain positive, and that is always what you should try and choose to do. It is far easier to avoid being overwhelmed by stress if you are doing everything you can to maintain your physical health. Physical and mental health are often closely related. When we are feeling sick and stressed out, this can sometimes be because we are deficient in certain vitamins or because we are not doing everything we can to stay on top of our physical health and well-being. Not only that, but staying on top of a strong health and fitness regimen can promote chemical changes in your body that make it physically easier to maintain a better outlook on life overall. when your brain is surging with the rewarding chemicals of exercise and pride in your ability to take charge and care for yourself in ways you may not have been actively doing before, you will find it far easier to maintain a better mood.

Table of Contents Introduction ....... 7 Bone and Muscle Problems in the Aging Body 8 Muscle Changes ....... 8 Bone Changes .. 9 Joint Changes .. 9 How This Guide Can Help You ... 10 Chapter 1 – An Overview Of Stretching The Aging Body And Basic Anatomy . 11 The 11 Major Muscle Groups ..... 11 Forearms .... 12 Biceps 12 Triceps ....... 12 Shoulders ... 12 Trapezius.... 12 Chest . 12 Abdominals . 13 Back .. 13 Quadriceps . 13 Hamstrings . 13 Calves 13 The 7 Major Joints .. 14 Spine . 14 Shoulder .... 14 Elbow. 14 Wrist . 14 Hip .... 15 Knee .. 15 Ankle . 15 Chapter 2 – Why Stretching is Beneficial to the Aging Body ..... 16 Muscles and Stretching .... 16 Bones and Stretching ...... 17 Joints and Stretching....... 18 Other Health Benefits to Stretching ... 19 Chapter 3 – Things to Consider Before Starting a Stretching Program .. 20 Talk to Your Doctor . 20 Find a Trainer 21 Find a Location ....... 21 Get Proper Clothing. 22 Get Some Stretching Equipment ....... 22 Chapter 4 – Types Of Stretches & Timing ..... 24 Ballistic Stretching .. 24 Active Stretching .... 24 Passive Stretching .. 25 Isometric Stretching ....... 25 Dynamic Stretching 26 PNF Stretching ....... 26 Timing of Stretches . 27 Chapter 5 - Popular Stretch Training Programs & Their Effectiveness .... 28 What is Yoga? 28 What are the Advantages of Yoga? .... 29 What are the Disadvantages of Yoga? 29 What is Pilates? ...... 30 What are the Advantages of Pilates? .. 30 What are the Disadvantages of Pilates? ...... 31 Chapter 6 – Common Stumbling Blocks to Stretch Training & Dangers to be Aware Of ..... 32 Lack of Time .. 32 Movement is Painful 33 Lack of Energy ....... 33 Not Warming Up ..... 34 Improper Stretches . 34 Falling .. 35 Chapter 7 –Overview of Stretch Workouts for Beginners . 36 Warmup 36 Stretch Workout ..... 37 When to Cool Down 38 Chapter 8 – Sample Stretch Workouts .. 40 Forearm 40 Biceps .. 40 Triceps.. 40 Shoulder ....... 41 Trapezius ...... 41 Chest ... 41 Abdominals ... 41 Back ..... 41 Quadriceps .... 42 Hamstrings .... 42 Calves .. 42 Targeting Muscle Groups .. 42 Targeting Joints ...... 43 Chapter 9 - Tools/Resources/Apps to Help with Staying Limber into Older Age .. 44 Foam Roller ... 44 Lacrosse Ball .. 45 Rope .... 45 Classes . 46 Personal Trainer/Physical Therapist ... 46 Apps ..... 46 Conclusion – Tips to Add Stretching into Your Daily Life Long- term ....... 48 Set a Schedule ....... 49 Use Family and Friends .... 50 Join an Online Community ....... 50 Post a Calendar ...... 51 Reward Yourself ..... 51 Bonus Chapter – Advanced Stretch Workouts 53 Yoga Poses .... 53 Pilates .. 54 Active Stretching .... 54 Dynamic Stretching 55 Using Tools .... 55 Sample Content Preview Chapter 2 – Why Stretching is Beneficial to the Aging Body As we discussed before, there are a number of problems with our joints, muscles, and bones that we face as our body ages. Fortunately, there is something that we can do about it, and that is stretching. Stretching along with other physical activities can help to prevent or even reverse many of the problems we discussed before. Muscles and Stretching When you’re not using your muscles enough, they can become stiff which leads to painful movements. By regularly stretching, you can keep your muscles from getting stiff and improve their elasticity. The more elastic your muscles are, the less pain you will experience when you go about your day and the more you will be able to do. Another benefit to regularly stretching your aging muscles is that it will improve your balance. This is because when your muscles are regularly stretched, they can respond better to movements which helps you stay balanced. This will not only allow you to be more confident when doing other exercises, but will help prevent falls which are especially dangerous for the aging body. Bones and Stretching While stretching itself doesn’t contribute to strengthening your bones, a number of exercises do, including walking, which you need to do before each stretching session to warm your muscles up. If you have specific concerns about bone loss, you will want to make sure you are doing some simple exercises that can build up bone mass in addition to stretching exercises. Additionally, by stretching regularly, you will build up range of motion in your joints and better muscle flexibility which will help you more easily do the exercises that you need to do to improve your bone health. As your muscles move and get stronger during exercise, your bones will regain the bone density that was lost as you got older. Joints and Stretching Stretching can help make your joints more flexible, which is important for aging bodies since joints tend to get stiffer with age and lose flexibility. With greater flexibility, you have better range of motion. This can help eliminate movements that were previously painful, including a number of types of exercise along with daily activities. Another benefit stretching provides in the joints is the stretching of tendons. Tendons connect your muscles to your bones and can get stiff and shorten over time if they are not used. The best way to loosen and lengthen your tendons to get your joints moving well again is by regularly stretching. The other part of joints are the ligaments that hold bones together. These are supposed to be tough and not very flexible because they provide stability in the joint. However, with age, they can become too stiff, so stretching will help to get them back to where they’re supposed to be so rather than restricting your movements, they stabilize your joints and allow you to move freely. Other Health Benefits to Stretching There are so many other health benefits to stretching, such as helping you to relax, improving your posture, increasing endurance and energy levels, promoting blood circulation, and reducing cholesterol. Keep reading through this course to find out more about how to stretch your aging body to improve your health. Chapter 3 – Things to Consider Before Starting a Stretching Program Before you start a stretching program, it’s important that you do these things first. Even though it may seem like a simple thing to begin stretching regularly, if you are not properly prepared, you have a much higher risk of injury. Preparation will also help you know exactly what you are getting into so you can stick with the program you decide on. Talk to Your Doctor Talking to your doctor about your current health is the most important thing that you can do before starting a stretching program. They will be able to tell you what areas you need to focus on and how often you should stretch to safely improve your health. If you have problems with your bones or heart, they may also start you on medications or supplements. Find a Trainer If you are new to stretching or your doctor recommends that you work with somebody to focus on specific problems, then you will need to find a trainer. For general help with stretching, you may be able to attend classes or find someone through a local gym. However, if you have physical limitations, you may need to find a physical therapist to help you. Find a Location It’s best to find a place where you can do your stretching exercises most easily and effectively. You may choose to do this at home, a gym, or your local community center. Since some stretches require some additional equipment, you’ll need to make sure you have access to these wherever you are. Many community centers will have small workout centers that are perfect for performing exercises, and they are usually much more affordable than gyms. Get Proper Clothing Wearing the right clothing can help you stretch much more easily, but it doesn’t have to be anything fancy or too expensive, so don’t worry. You simply want to wear clothing that won’t restrict your movements in any way. This can be tight-fitting clothes like spandex or yoga pants, but it can also be loose-fitting sweatpants if that’s more your style. Get Some Stretching Equipment You can do many stretches without equipment, but having some basic pieces of equipment will make some stretches easier and safer for your aging body. Stretch bands or resistance bands are great for making many stretches easier and more intense. An incline board provides you with an angled surface for various leg stretches, and a yoga mat is the best way to cushion your body when doing any stretches from the floor. There are also a number of different machines designed specifically for stretching. These are a great way to get started because they force you to do the stretch properly which helps prevent injury and improve the effectiveness of the stretch. Unfortunately, these are generally fairly expensive, so if you can find a gym that has them, that is generally a better option.

Table of Contents Introduction ... 5 What is a Legendary Life? .... 5 Chapter 1: Awareness and Planning .... 8 Recognizing Where the Problems Lie ... 8 Visualizing Perfection ... 10 Designing Your Legendary Life 12 Chapter 2: Invest in Your Physical Health 15 Improve Your Diet .. 16 Exercise More ... 18 Take Care of Yourself .. 20 Chapter 3: Invest in Your Mental Health . 22 The Benefits of Meditation . 23 Practice Self-Love Every Day .... 25 Try Yoga 27 Journal Your Thoughts . 29 Chapter 4: Let Go of Negativity ... 32 Recognize Your Self-Talk ... 32 Embrace Your Mistakes .. 37 Chapter 5: Adopt the Attitude of a Winner ..... 41 Think Like a Winner ..... 41 Surround Yourself with the Right People ... 44 Chapter 6: Find Your Place and Purpose. 50 Chapter 7: Embrace Positivity ..... 54 Adopting the Right Mindset ..... 54 Chapter 8: Dedicate Time to What Matters Most 59 The Importance of Personal Relationships ..... 60 Chapter 9: Build Others up, Don’t Tear Them Down . 65 The Importance of Praise ... 66 Chapter 10: Be Yourself .. 69 Embrace Who You Are . 70 Conclusion ..... 73 Sample Content Preview Visualizing Perfection Now that you have a list of things that are making you unhappy, it’s time to start implementing change. To move towards improvement, you need to visualize perfection. How does your dream life look? You need a clear idea of the goals and intentions you need to achieve. This will enable you to take the necessary action. Acting, all too often, feels intimidating and frightening. Sometimes, it may even feel impossible. If you’ve been working in the same job for decades, for example, the idea of resigning may be terrifying. If you’ve always had problems committing to a relationship, the idea of settling down could seem impossible. Yet if you begin visualizing what you want from life, you can begin to see how change can be made. Visualizing be a test-run. It gives you a clearer idea of how you can live a dream life. It will also help you to establish more clearly what you want. It also helps you to adopt a more positive mindset. How do you begin visualizing? The first step is to choose your focus. Pick one of the areas that you need to improve and focus on it. Think about how you’ll feel once you’ve turned it around for the better. Allow your imagination to lead you. For example, if you’re keen to change your job, imagine what you’d like to do. Which career path would stimulate you and give you the satisfaction you seek? Picture yourself working at the job of your dreams. How will your life look? What will you wear to work every day? How will your daily routine appear? How will you get to your new workplace? Ask yourself those questions and let yourself experience the feelings you’d have if everything you imagined was real. This practice is vital to success. It puts you into the correct mindset that you need to succeed. It also boosts your mood. Designing Your Legendary Life A major key to success is having intention in everything you do. Setting intentions allows you to act with drive and purpose. It allows you to determine a clear path to follow. It allows you to identify what you must accomplish. By setting yourself intentions on a daily, weekly or monthly basis, you’ll develop purpose in your life. This will also enable you to measure how successful you are being in improving your everyday existence. What is intention setting? Essentially, it’s the same as setting goals for yourself. Setting intentions allows you to decide the types of feelings and emotions you’re seeking. When you intend to become or do something, you’re taking a step closer to a legendary life. So, how do you go about establishing intentions? The easiest way to is to write them down each day, week or month. Choose the interval which works best for you. Just make a list of the things you need to accomplish during that time. Some examples of intentions you may set yourself include: - I intend to go to the gym three times this week. - I intend to call two friends that I haven’t spoken to recently. - I intend to apply for a new job this week. These exercises enable you to obtain a clearer vision of what you’re seeking in life. It gives you things to focus on. It also helps you to avoid feeling overwhelmed. By taking things slowly, a couple of things at a time, you make change manageable. If you take things a step at a time, you can stay in the present. That makes your life a lot more rewarding. Chapter 2: Invest in Your Physical Health Now you’ve set intentions, visualized your legendary life and designed a plan. The next step is to begin a health journey. Consciously work towards taking better care of your physical well-being. This will help you to feel more positive and successful. As a result, you’ll be ready to tackle the more challenging intentions that you’ve devised for yourself. When you take the effort and time to eat well and exercise more, you’ll be setting yourself up for success. You’ll look good and feel good. That helps you to feel as if there’s nothing that can’t be accomplished. Of course, it’s often easier said than done to improve your physical health. Starting small can help. Try making one change a day. Start taking a short walk every evening or add a piece of fresh fruit every day. If you launch straight into a restrictive diet, you won’t be able to stick to it in the long-term. If you rush into buying a gym membership, there’s a good chance you’ll never use it. Don’t rush yourself. Add healthy elements gradually into your life. This will allow you to adapt over time. Improve Your Diet Eating well lies at the heart of overall wellness. If you survive on a diet of fatty foods and processed meals, you’ll never feel your best. It can be all too tempting to indulge in sugary treats and fast food. After all, the temptation is everywhere. However, before you stop off at McDonald’s after work to grab a burger, take the time to think. Remember how you visualized your legendary life. How did the ideal you look and feel? You can be certain that ideally you are not overweight nor unwell! Of course, there’s nothing wrong with indulging now and then. Loving yourself every so often is important, as we’ll see later in this guide. But a treat is only a treat if it’s occasional and not every day. Whatever the temptation to get takeout or buy a box of donuts on the way home, it’s important to resist. Instead, focus on creating delicious and healthy meals at home. Cooking from scratch is the best and easiest way to incorporate wholefoods into your diet. By avoiding processed foods and concentrating on real foods instead, you can enjoy better overall well-being. What should you be eating? Plenty of fresh fruit and vegetables should always be on the menu. However, a balance in your diet is imperative. Fiber, whole grains and plenty of legumes will keep your body working properly. Remember to drink more water too every day. There’s no need to go on an extremely restrictive diet. By simply switching to healthier, whole foods, you can improve your well-being. Keep to your recommended calorie intake each day and minimize your alcohol consumption. Try to avoid excess caffeine too. All of this will make you healthier on the inside, and that contributes to the outside too. Exercise More Everyone knows that they need to take enough exercise to stay in good shape. However, most of us don’t get enough every week. Adding exercise to each day helps to improve your physical well-being. Most people today have an increasingly sedentary lifestyle. Yet, we should all be doing a minimum of 150 minutes of exercise each day. A goal of 10,000 steps daily is the recommended amount to minimize health risks and boost well-being.

Table of Contents INTRODUCTION.....5 CHAPTER 1: WHAT IS PLANT-BASED EATING? ..7 WHY CHOOSE A PLANT-BASED NUTRITION?.. 9 CHAPTER 2: THE SCIENCE BEHIND PLANT-BASED EATING .... 11 FRUITS AND VEGETABLES .. 11 FIBER 12 SODIUM ... 14 Sugar .. 14 PROTEIN ... 17 CHAPTER 3: KICK-START YOUR PLANT-BASED LIFESTYLE ..... 20 STEP 1: CHOOSE YOUR TYPE OF PLANT-BASED NUTRITION 20 STEP 2: ADAPT YOUR GROCERY 22 STEP 3: PLAN YOUR MEALS 24 Breakfast ... 25 Lunch .. 26 Dinner 26 STEP 4: LET’S DO THIS! ..... 26 CHAPTER 4: PLANT-BASED RECIPES . 28 BREAKFAST RECIPES .. 28 Overnight Oatmeal .. 28 Potato Breakfast Bowl.... 29 PLANT BASED EATING The simpleton ... 31 LUNCH RECIPES . 32 Cilantro, corn and black bean salad .... 32 Hummus Veggie Wrap ... 33 Vegetable and lentil soup ...... 34 DINNER RECIPES 35 Veggie and grain bowl ... 35 Rice and beans with plantains ...... 36 Risotto with roasted veggies . 39 SNACKS .... 41 Almond stuffed date 41 CHAPTER 5: ADDITIONAL TIPS FOR SUCCESS .. 42 WHAT IF I AM INVITED TO SOMEONE’S PLACE FOR DINNER? ...... 42 WHAT IF I AM GOING OUT FOR A MEAL? ... 43 WHAT IF I EAT MEAT BY MISTAKE? .... 43 IS POTATO CHIPS PLANT-BASED EATING? ... 44 WHAT ABOUT MILK? . 44 WHAT ABOUT FAT? ... 45 WHAT ABOUT PHYSICAL FITNESS? AND MENTAL HEALTH?.. 45 CONCLUSION ...... 47 Sample Content Preview Chapter 2: The Science Behind Plant-Based Eating Research shows that we need more fruits and vegetables in our plates to prevent chronic disease and help with our weight management. In the next section, you will learn about what we need more in our nutrition intake (vegetables, fruits, fiber) and what we need less (sodium, sugar, protein) in order to live a healthier life. Fruits and Vegetables Plant-based eating means that you have a large proportion of your meal that comes from plant-based food. That said, fruits and vegetables are often the number one thing that comes to mind when we think of a plant-based nutrition. According to some studies, only 15% of our population is able to meet the minimum requirement of daily recommendation for fruits and even less (10%) for vegetables. Experts in nutrition all across the world agree that the insufficient consumption of fruits and vegetables contribute to the obesity epidemic and chronic disease related to poor nutrition, especially in our country. A report published by the World Health Organization (WHO) recommended that a daily intake of 400 g of fruits and vegetable would contribute to preventing chronic diseases which include diabetes, heart disease, cancer and obesity. To put this in perspective, 1 tomato is approximately 75 g while a medium size potato is about 150 grams. For fruits, a medium apple is about 150 g and a small kiwi is around 75 g. Fiber As mentioned earlier, fiber is lacking in the nutrition of Americans. It is recommended to consume from 25 g (women) to 38 g (men) of fiber on a daily basis. Unfortunately, we consume an average of 15 g daily. That is not enough for most of us and can have a negative impact on the bowels and cause constipation or hemorrhoids. According to research, an increase intake in fiber can help prevent and reduce heart diseases, diabetes, and colon cancer. You can find two types of fiber, water-soluble and water-insoluble. Water-soluble fiber can be found in fruits, vegetables, legumes, oat and bran. Since water-soluble fiber absorbs water during digestion, it can help decrease or prevent constipation. Fiber is also known to decrease the blood cholesterol levels. As for water-insoluble fibers, they can be found in fruits, vegetables, whole grains and many cereals, including brown rice. The insoluble fiber wears that name because they remain. Unchanged during the digestion and help with digestion, encouraging a regular movement in the intestine. Here’s the approximate amount of fiber found in various plant-based foods: - ½ cup of black beans, 7 g - ½ cup of cooked broccoli, 5 g - 1 Apple, 4 g - ½ cup Bran cereal (no sugar), 14 g - 1 cup cooked brown rice, 3.5 g - 1 cup of oatmeal, 4 g Sodium Sodium might be considered a plant-based food but there is a strong warning to decrease our consumption so that we don’t exceed the requirements of 2300 mg of sodium consumption daily. The salt shaker in your kitchen is rarely the culprit. The sodium usually comes from highly processed foods (frozen aisle in the grocery store) and restaurant meals. For example, a fast-food burger can have twice the sodium a homemade one has. According to some research, individuals who regularly consume a meal at fast-food restaurants were approximately 296 mg above the recommended daily intake. Other studies indicate that individuals who had a plant-based nutrition with reduce sodium consumption (2300-1500 mg a day) showed a reduction in blood pressure and increased weight loss. That said, it is important to understand that plant-based food doesn’t always mean healthy food. Sugar is the other plant-based food to beware of. Sugar Did you know that we are among the largest sugar producers in the world? And we are also high consumers of sugar (3rd country in the world after India and China). The average American will consume 152 pounds (six 25 lb. bags of sugar cane) of sugar a year. Some people will try to convince you that some sugars are better than others. It is true that different types of sugars will have a different impact on your metabolism. But sugar remains something that you should not consume in a large quantity no matter if it is coming from fruit juices, honey, or a muffin. It is recommended to stick to less than 50 g of sugar a day. A packet of sugar is about 4 g, one glass of cow milk is around 14 g of sugar, a popular brand of store-bought muffin is approximately 32 g of sugar added. We challenge you to start looking at the labels of the food you eat on a daily basis and identify the amount of sugar intake you get from those foods. You will be quickly surprised to see that sugar is added to so many products we purchase. Even canned vegetables can have added sugar. By reducing your sugar intake, you increase your chance of losing weights and staying healthy while preventing chronic disease. Reading labels can be difficult, look for the word sugar on the nutrition label, you will see how many grams of sugar there is in the product. Many companies hide the ingredient by using multiple names to describe the sugar added, they use at least 60 names for sugar on labels. Companies do it that way because they can “divide and conquer” if they only used the name sugar, it would often be one of the first ingredients on the list (which is in order of quantity) and that would tell us that it’s not a healthy option. In order to confuse you (even more) into submission, they categorize the type of sugar by its scientific name so that they can have 10 small amounts of sugar instead of one large amount of sugar. Here’s an example, the order of ingredients on a popular can of pumpkin pie filling reads like this: pumpkin, water, sugar, salt, spices, dextrose, natural flavors. Dextrose is a type of sugar, and some companies chose to use that term instead of sugar because it would’ve placed sugar before pumpkin in the ingredient list. Same with a popular bottle of our ketchup that has the following ingredient label: tomato concentrate from ripe red tomatoes, distilled vinegar, high-fructose corn syrup, corn syrup, salt, spice, onion powder, natural flavoring.

Table of Contents Affiliate Marketing Introduced 5 The 3 Things All Affiliate Marketers Need To Survive Online 7 How To Become A Super Affiliate In Niche Markets 9 So Many Affiliate Programs! Which One Do I Choose? 11 Which Affiliate Networks To Look Out For When Promoting 12 Easy Profits Using PPC In Your Affiliate Marketing Business 15 Using Product Recommendations To Increase Your Bottom Line 17 Using Camtasia to Increase Your Affiliate Checks 19 Top 3 Ways To Boost Your Affiliate Commissions Overnight 21 How To Avoid The 3 Most Common Affiliate Mistakes 23 Sample Content Preview To prove that the affiliate is working effectively and efficiently, inquiries would have to be paid more attention on. Nobody wants to be ignored and customers are not always the most patient of all people. Quick answer that should appear professional yet friendly too. In the process of doing all the necessities, the marketer is logged on to a chat room where he or she interacts with other affiliates and those under that same program. This is where they can discuss things on how to best promote their products. There are things to be learned and it is a continuous process. Sharing tips and advices is a good way of showing support. There may be others out there wanting to join and may be enticed by the discussion that is going on. There is no harm in assuming what opportunities ahead. The newsletters and E-zines were updated days ago, so it is time for the affiliate marketer to see if there are some new things happening in the market. This will be written about in the marketer’s publication to be distributed to the old and new customers. These same publications are also an important tool in keeping up to date with the newly introduced products. The marketer has put up a sale and promotion that customers may want to know about. Besides, they have to keep up with the deadline of these sales written in the publications. It is that time to show some appreciation to those who have helped the marketer in the promotions and sale increase. Nothing like mentioning the persons, their sites and the process they have done that made everything worked. Of course, this will be published in the newsletters. Among the more important information that have been written already. The marketer still has time to write out recommendations to those who want credible sources for the products being promoted. There is also time to post some comments on how to be a successful affiliate marketer on a site where there are lots of wannabes. Two objectives done at the same time. The marketer gets to promote the product as well as the program they are in. Who knows, someone may be inclined to join. Time flies. Missed lunch but is quite contented with the tasks done. Bed time…. Ok, so this may not be all done in a day. But then, this gives you an idea of how an affiliate marketer, a dedicated one that is, spends the marketing day. Is that success looming in the distance or what? The 3 Things All Affiliate Marketers Need To Survive Online Now every affiliate marketer is always looking for the successful market that gives the biggest paycheck. Sometimes they think it is a magic formula that is readily available for them. Actually, it is more complicated than that. It is just good marketing practices that have been proven over years of hard work and dedication. There are tactics that have worked before with online marketing and is continuing to work in the online affiliate marketing world of today. With these top three marketing tips, you will be able to able to increase your sales and survive in the affiliate marketing online. What are these three tactics? 1. Using unique web pages to promote each separate product you are marketing. Do not lump all of it together just to save some money on web hosting. It is best to have a site focusing on each and every product and nothing more. Always include product reviews on the website so visitors will have an initial understanding on what the product can do to those who buys them. Also include testimonials from users who have already tried the product. Be sure that these customers are more than willing to allow you to use their names and photos on the site of the specific product you are marketing. You can also write articles highlighting the uses of the product and include them on the website as an additional page. Make the pages attractive compelling and include calls to act on the information. Each headline should attract the readers to try and read more, even contact you. Highlight your special points. This will help your readers to learn what the page is about and will want to find out more. 2. Offer free reports to your readers. If possible position them at the very top side of your page so it they simply cannot be missed. Try to create autoresponder messages that will be mailed to those who input their personal information into your sign up box. According to research, a sale is closed usually on the seventh contact with a prospect. Only two things can possibly happen with the web page alone: closed sale or the prospect leaving the page and never return again. By placing useful information into their inboxes at certain specified period, you will remind them of the product they thought they want later and will find out that the sale is closed. Be sure that the content is directed toward specific reasons to buy the product. Do not make it sound like a sales pitch. Focus on important points like how your product can make life and things easier and more enjoyable. Include compelling subject lines in the email. As much as possible, avoid using the word “free” because there are still older spam filters that dumps those kind of contents into the junk before even anyone reading them first. Convince those who signed up for your free reports that they will be missing something big if they do not avail of your products and services.

Table of Contents Introduction 6 Chapter 1 – Why Motivation is Key to Everything .......... 9 Chapter 2 – Emotions Rule Motivation .. 12 What Does This Have to Do With Motivation? .... 14 Chapter 3 – Hijacking Our Motivation .... 19 Environment ........ 20 Using Wants to Get Out of Bed On Time, Every Time .... 21 Chapter 4 - Visualization . 26 Focus on the Fear ........... 31 Priming .... 32 Environment (Again) ....... 33 Chapter 5 – The Energy Problem ........... 35 Working With Your Brain ........ 37 Stress .. 39 Geeing Yourself Up .... 39 Priming (Again) ........... 41 Chapter 6 – Train Like a Navy Seal ........ 44 Meditation ....... 47 Chapter 7 – Correct Goal Setting ........... 50 Chapter 8 – All Work and No Play .......... 53 Conclusion ........... 56 Sample Content Preview Chapter 1 – Why Motivation is Key to Everything Sounds grim doesn’t it? Grit and determination are not exactly normally spoken in the same breath as “fun” or “relaxation!” Actually though, once you get your motivation and your discipline sorted, you will find that you have more time to enjoy yourself or to relax with family. That’s because you’ll be able to work more quickly and efficiently, and you’ll be able to work towards the goals that actually interest you. I have a real issue with people who say that in order to be successful you need to sacrifice time with family and friends. It bothers me when people say they can’t be in a relationship because they need to “focus on their career.” The reason this bothers me, is that I 100% believe (and know) that you can have it both ways. You can work extremely hard on a project you are passionate about and be extremely successful doing so. At the same time though, you can still find time to spend with friends and family. You can still find time to relax on the sofa and watch TV. You just have to work HARD and work SMART and then STOP. In this book, you’ll learn how to do all of that. And with this kind of motivation and mental toughness will come all kinds of additional benefits. Benefits you can’t even believe. Firstly, you’ll find that you’re more resilient to things that happen in your life. When you get bad news, you will be able to take it in your stride, adapt, and carry on. When you have more determination, you’ll be able to improve all your skills through intense learning, analysis, and repetition. When you have motivation, you’ll be cognitively faster because you’ll be able to focus on the task in hand without distraction. And you’ll be able to get out of bed on time in the morning. Clear the kitchen at the start of each day. And bite your tongue in an argument because you aren’t a slave to your emotions (resulting in many hurt feelings prevented). This will be your superpower. It will change EVERYTHING for you. And in this book, you’re going to learn how to tap into it. Chapter 2 – Emotions Rule Motivation Here’s something that shop owners and sellers know about human psychology: our decisions are driven by emotion and NOT logic. That is to say, that you will buy something not because it is great value, because you need it, or even because you particularly like it. You buy something because you get excited by the cool packaging. Because you think the materials used look elegant. Because you imagine how cool or elegant you’ll look. You buy it because it’s something other people have. You buy it because you’ve had a hard day and you need a treat. And you buy it because you are worried that it will be out of stock if you hesitate. Take a look at any marketing materials and you’ll see that this is true. The fact of the matter is that we are ruled by our emotions, which you can think of as being a compass for the thing our body thinks we should be doing. The problem? Our body is hard wired to survive in the wild outdoors. As far as evolution is concerned, our main challenges are finding food, staying warm and dry, and procreating. We want to belong to a strong social group, and we want to be respected by others. These core emotions can be roughly arranged according to Maslow’s hierarchy of needs, but the point is that our thoughts stem from our emotions. And those emotions typically stem from our physiology and environment. This is what then determines For proof of this, consider what happens when you get “hangry.” When you become hungry, this will make you grumpy, irritable, and stressed: and this can often lead to arguments, mistakes, and other problems. So, what’s actually going on here? Well first, the lack of food in your system causes your body to release large amounts of cortisol, while serotonin levels drop. That heightened cortisol leaves you jittery and anxious, and it is that hormone that causes your thoughts to become stressed and irritable. Why? Because in the wild, that hunger would be extremely dangerous, and it would be highly important that you seek out food – even if it meant competing with other people to get it. You’ll now find yourself worrying about your boss firing you, you’ll think about all the things your partner has done recently to irritate you, and the mess on the side in the kitchen is going to really annoy you. Your thoughts will now begin to race, and you’ll find yourself struggling to concentrate on anything. You’re looking for danger, you’re looking for problems, and you’re tired. You think you’re angry because your boss/partner/housemate is an idiot. But you’re actually angry because you’re hungry. What Does This Have to Do With Motivation? So, what does this have to do with motivation and discipline? Why does it matter? The problem is that if you now try to get work done, if you now try to focus, then you are going to find it extremely difficult to do so. Consciously, you want to work on your project and get work done. But unconsciously you’re just looking for food! There are countless other examples of this. What if you’re tired? What if you’re cold? Or what if you’re stressed about something that you said to a friend last week? In these scenarios, the hormones and neurotransmitters running through your body are going to make it very difficult for you to focus on what you need to focus on. Motivation then, is the ability to overcome that emotional drive to focus on what you need to. The Problem With Dull and Dry Work What happens when you aren’t hungry? When you aren’t scared or stressed? When the temperature and your energy levels are just right? That’s the point at which you begin to focus on the things that you need to do to be successful: that’s the point where your motivation actually comes through. Remember that hierarchy of needs? It looks like this: 1. Self-Actualization 2. Esteem 3. Love and Belonging 4. Safety Needs 5. Physiological Needs This list shows us the order in which our “needs” must be met, where the bottom item (physiological needs) takes absolute priority over all else. After that, you’ll look for shelter. Ever noticed how you don’t struggle with motivation to get up and go to work in the morning? That’s because you know that if you DON’T go, then you won’t be able to afford to eat, because you’ll get FIRED. That creates an emotional response (stress), which drives you up and out of bed. And it works nearly every time, unless you’re so sick that you’re too unwell to go. Once you’ve finished work, you tend to spend time with your family (love and belonging), or perhaps hanging out with friends/dating, and you tend to look for esteem by buying nice clothes or by trying to advance your career. Self-actualization is everything else. This is the feeling of fulfilment that comes from having a goal or a passion. It is selfimprovement. It is “the desire to be the most that one can be.” But you can’t be the most that one can be if you’re starving to death, or if nobody loves you. That’s why this hierarchy must be structured from bottom to top. You need to satisfy your most base desires and needs before you can start looking after the soul. The emotional drive to eat will always be stronger than the emotional drive to diet. The emotional drive to be warm and safe will always be stronger than the emotional drive to workout. And the emotional drive to hang out with friends will always be stronger than the emotional drive to go to work. BUT it also just so happens that the items at the top of the pyramid are also the ones that bring the most lasting contentment and happiness. And this is why so many of us struggle with our motivation – we struggle to tell our bodies that no, today comfort and hunger take a back seat to the things we really need to get done to be happy.

Table of Contents Table of Contents 3 Introduction 5 Tip #1: Customer FAQ’s 7 Tip #2: Automated Greeting 9 Tip #3: Casual Conversation Vs. Shop Button 12 Tip #4: Finding Your Audience 15 Tip #5: Promoting Your Chatbot 18 Tip #6: Educate Customers 20 Tip #7: Security 22 Tip #8: Design A Chatbot Character 23 Tip #9: Combine With Facebook Live 25 Tip #10: Include Send Message In Ads 27 Resources 31 Sample Content Preview Tip #2: Automated Greeting After you decide on what Customer FAQ’s to add to your Facebook Messenger Chatbot, you should consider creating a warm and inviting automated greeting. A potential customer is browsing your Facebook page, taking a look at customer comments and your posts, and they decide to reach out to your chatbot. While you may think a basic ‘Hello’ is good enough, the truth is that customers don’t want good enough. They want to be wowed! And with so many companies out there nowadays, it’s imperative that you make yours stand out. So, think outside the box and refrain from something generic. Consider a greeting that is a bit more welcoming such as, “Greetings, and welcome to [name of company]. What brings you here today?” Remember that when you’re in a sales environment, that it’s important to ask open-ended questions. Saying something like, “Are you having a good day?” or “Can we interest you in [insert product]?” will either result in a bail out or a negative response. Encourage the customer to have an engaging conversation with your chatbot. While the customer is interacting with your chatbot, offer multiple choice answers that gradually narrow down to very specific questions tailored to their needs. A simple “I’m interested in your body lotion, but the price is a little too high for me,” can lead to a sale of either something else you offer, or a discount if they get it with another product. Just remember to keep the customer engaged in a casual conversation. Don’t be too pushy, and don’t sound robotic. Be warm and inviting, and make it seem as though they’re really talking with a human. And of course, allow them to exit the chatbot at any time. Customers never want to feel obligated into doing something they don’t want to! There are lots of successful chatbots out there for you to look at, and we encourage you to do so. You can get an idea of how you want yours to look as well. Pay attention to the ones that are the most successful, and think about how a similar one would work well for your own business. For an idea of what a successful chatbot looks like, as well as other tips for making yours just as successful, check out Marketing360.com. It’s full of information you can put to good use with your own chatbot. Tip #3: Casual Conversation Vs. Shop Button If you’ve ever visited a Facebook business page, then you might have seen a Shop button on it. It’s pretty self-explanatory: customers can simply click on that button, and it takes them to an eCommerce store. But customers don’t need to engage with a chatbot in order to hit that button. So, should you bother putting one into your chatbot? It’s a good idea to have a shop button, but you want to encourage customers to interact with your chatbot rather than just hitting that button. Especially since interacting with a chatbot has a better chance of having them spend more money, whereas just hitting the shop button will result in them buying what they’re looking for, and not what your chatbot recommends based on their conversation. First of all, remember that casual conversations almost always lead to more sales. That’s because the more your chatbot talks, the more it relaxes the customer and makes them feel at ease. And when they’re feeling at ease, they’re less likely to say ‘no’ to products your chatbot suggests. But that doesn’t mean you shouldn’t have a Shop button, too. At some point during a conversation between your chatbot and a customer, they’ll probably be interested enough to buy something. Your chatbot can be programmed to insert links to products, or you can have a simple ‘shop’ button within the chatbot. Better yet, you can have both. This gives the customer the option to continue chatting, or to leave the chatbot and shop on their own. Just remember that most consumers are more likely to give a business their hard-earned money if it offers direct, 24/7, friendly customer service. So, keep the conversations friendly and your chatbot available as often as possible. Tip #4: Finding Your Audience If you’re reading this special report, then chances are good that you have an inkling your audience has some presence on Facebook. But before you consider building a chatbot just for their messenger platform, you should verify that it’ll be worth your time and money. Consider sending out an email to customers who are on your mailing list, and ask them to tell you where they spend a lot of their social media time. Try not to be too invasive about their personal lives, but ask enough to know how often they’re on the platform. With over a billion users worldwide, it’s safe to say that most people use Facebook and their messaging application. And studies show that customers are more likely to open that application instead of an email from a company. It simply feels more personal, almost as though they’re chatting with a friend or family member. Even though they’re talking about buying something from a business chatbot!