Table of Contents Table of Contents 3 Introduction 5 Tip #1: Rejuvenate Your Eyes 7 Tip #2: Coconut Oil For Your Skin 9 Tip #3: Natural Facelifts 11 Tip #4: Calming Green Algae 14 Tip #5: Stay Hydrated 17 Tip #6: Exercise, Meditation And Sleep 19 Tip #7: Tea Tree Oil 21 Tip #8: Limes 23 Tip #9: Shea Butter 25 Tip #10: Facial Steaming 27 Resources 30 Sample Content Preview Tip #2: Coconut Oil For Your Skin Not only is coconut oil good for your physical health, but it also has many benefits when applied directly to your skin. Coconut oil is high in good kinds of fat, which is why cooking with it is so beneficial. But those same fats also contain antimicrobial properties, which means they’re great for your skin as well. There are many different types of skin infections that you can develop; Athlete’s foot and folliculitis are just a couple. By incorporating coconut oil into your natural skincare routine, your chances of developing a skin infection drastically diminishes. More than half of the fatty acids in coconut oil are lauric acid, which is extremely antimicrobial and helps ward off nasty bacteria. In fact, studies have shown it to be one of the best fatty acids to prevent bacterial infections. You can easily incorporate coconut oil into your natural skincare by using it as a body moisturizer, hair mask, and even as a facial moisturizer. It’s important to keep your skin type in mind before trying coconut oil, though, as it can clog your pores. Start by using it on a small patch of your skin and see how you react. If you’re unsure of your skin type, then consult with a physician who can make that determination with you. Make sure to always opt for the all-natural variety to avoid adding any extra unneeded chemicals to your skin. Tip #3: Natural Facelifts As we get older, our skin slowly loses its elasticity. This leads to a sagging face that can reflect our true age, sometimes even making us look older than we really are. But you don’t have to spend a penny to fix this common skincare concern. Yoga is an ancient form of stretching that thousands of people practice on a daily basis. In addition to keeping our joints intact and strong, there are certain moves that will give you an instant facelift. Before having your picture taken or going to a big event, take a few minutes and practice one or more of the following yoga poses: Downward-Facing Dog: Start in plank position like you’re getting ready to do a pushup. Slowly bring your rear and abdomen upward, making an upside down v with your body. Hold this pose for several seconds and then move back into plank position. Deep Forward Fold: Standing straight, keep your feet firmly planted as you lean forward, letting your hands fall straight in front of you. Hold for one to five minutes, and then slowly come back up. To stretch your shoulders, fold your arms, grabbing your elbows and gently sway your torso from side to side. Bridge Pose: Laying on your back with your feet stretched out in front of you and your hands behind your head, slowly lift and arch your back until the top of your head is touching the ground. Hold for one to five minutes, and then slowly lower yourself back down. As with any physical activity, please check with your healthcare provider ahead of time. All of these movements increase blood circulation to your face, along with giving it a temporary facelift. Yet another reason to start practicing yoga! Tip #4: Calming Green Algae If you think back to your middle school days, specifically when you were learning about chlorophyll, you probably remember playing with algae. Well, there’s a reason to start playing with it again, as an adult: natural skincare! Chlorella vulgaris, which is the scientific word for algae, is chockfull of beta carotene and lutein, which are minerals that your body needs. Beta carotene is an anti-aging miracle nutrient, thanks to the high levels of antioxidants. No wonder your parents made you eat so many carrots as a kid! But what is lutein, and why is it good for you? More than ever, we are feeling our deep connection to one another. Cell phones, tablets, computers, and technological advancements leave your loved ones at the touch of a button. Chances are, you spend a good amount of your day staring at some type of screen. That can show in your eyes. Lutein works as a barrier from blue light exposure for your eyes, which is exactly the type of light that hits you when you stare at screens. In addition to being used as a natural barrier, it also does double duty for your skin. This amazing antioxidant actually increases both skin hydration and elasticity!

Sample Content Preview Search by Subject When you search by subject, you are actually searching a database of Web pages indexed under a particular topic. For example, the Librarians’ Internet Index has a list of subjects such as Arts & Humanities or Media. Assume you choose Arts & Humanities, which includes history, literature, music, and other related topics. When you select the subject heading, a variety of related topics are listed such as “aesthetics,” “dance,” or “philosophy.” You can then choose the topic that looks most promising and will provide you with a list of relevant websites where you can begin to do your research. The indexed sites usually have a box where you can input keywords if you don’t see the subject of interest on the main page of the search engine. There is also an advanced search option where you can enter additional phrases or words to narrow your search. Search by Keyword Keyword searching refers to inputting specific keywords into a query box on the opening screen. The keywords are used by the search engine to crawl the Web and find and rank websites of interest. As the Internet has become more and more sophisticated, the process used by the search engines to rank websites has become more sophisticated also. This has led to the need to understand the way keywords influence your search results. This is where developing a search strategy can be so helpful. The basic steps to developing a keyword search are the following. 1. Think of your question or even write it down 2. Identify the words or phrases that are essential to the information you are seeking 3. Identify related terms, including synonyms 4. Enter the keywords from the phrase or the synonyms into the query box on the search engine screen 5. Review the listing results, and if not satisfactory, then enter a different synonym or related phrase and try again Google is one of the most popular search engines. It has a sophisticated query routine that uses Universal Search technology. When you do a query, the listing obtained includes web pages, images, news articles, blog postings, and so on. You can then use a link on the page to limit the search to only those kinds of results you want to access, such as Web or images. When you are using the Internet to do research, you should input your keywords so that the most important words appear first. This will give you a better chance of getting a listing on which the first pages of results are related to your primary keyword. ADVANCED SEARCH For many people, doing the basic search using keywords or accessing index sites will produce the desired results. But there are times when your query must be refined in order to dig deeper into the Internet. The Boolean operators, truncation, and stemming can be used to locate the information you need. Boolean Operator Search The Boolean operators are those words that connect keywords, and they can have an impact on your results. The connecting words are “or,” “and,” and “not.” How the operators are included in your query phrase determines whether you are expanding or limiting your search in order to refine the results. In the Google search engine, the word “and” is assumed, but this is not true for all of the other search engines. When you use the actual or implied word “and” during a query, the results will be all records that include all of the keywords. So if you query “animals and plants” (“animals plants” in Google), you will only get results that include both animals and plants in the information provided. You will not get results that only contain the word “animals” or only contain the word “plants.” The results must include both. The Boolean operator “or” used in a query will list results that include any of the words in the query. So, “animals or plants” input as the query will produce all results that contain “animals,” “plants,” or “animals and plants.” It is easy to see how the simple use of “and” or “or” can change your results. The third Boolean operator is “not.” When you use “not” in front of your keyword, the results will exclude all results containing that particular keyword(s). With a truncation search, you are allowed to use a special symbol at the end of the keyword to broaden the results. In the two most typical cases, a search engine may allow you to use (*) or (!) as the symbol. The wildcard symbol signals the search engine to look for all variants of the keyword entered. For example, if you enter “book*” as your query, the results will include “book,” “books,” “bookkeeper,” and so on. It should be noted that Google does not allow the use of wildcard symbols. Google uses automatic stemming, which means that the search engine will look for all word variations. So if you enter “book,” you will get results for “books” and “booked” also. Each search engine has different rules for its query function. When you use a particular search engine for doing your research, the first thing you should do is to read the “help” function and become familiar with the techniques that will get you the right results. Most search engines have an “advanced search” query function. The advanced search pages let you search the Internet beyond the basic query or keywords. When you enter keywords in the query box, another screen appears that lets you enter additional delimiting information. This may include language, file formats, numeric ranges, links, keyword options, URLs, and so on. So, if you use the Internet for research, don’t get discouraged if the first results are not adequate. Search engines are prepared to do complex searches based on narrowly restricted directions. NEED A STATISTIC? The Internet is a remarkable research library that can produce everything from easy reading to complex statistics. Finding statistics on the Internet is a task that a variety of people, not just college students, find themselves facing. Clubs, businesses, agencies, grant writers, students, researchers, and a number of other people may need to find statistics to support their activities, write research papers, lobby representatives, promote a cause, or include in a newsletter. We live in a society that thrives on numbers, and that means there is plenty of statistical data available. The Internet contains a wealth of statistical data from around the world. Need a number? No problem!

Sample Content Preview The good thing about dental issues is that most problems, like cavities and gum disease, can be prevented through proper tooth and mouth care. Dental hygiene is about so much more than an attractive smile, although that has benefits too. As mentioned above, dental hygiene can affect all parts of your life and health. * Chewing and Digesting – Your teeth are for grinding down food so that you can eventually digest it. Not having teeth can adversely affect a person’s nutrition because they lose the digestive benefits of chewing if they eat only mushy food. * Teeth Help You Speak Clearly – If you have issues with losing teeth due to gum disease or cavities, it can affect your ability to speak clearly. * Tooth Loss Affects Confidence – If you cannot speak clearly and you are worried about how you look, it’s hard to be confident. If your teeth are healthy and cared for, you will naturally be more confident. * Poor Dental Hygiene Affects Relationships – Due to factors that aren’t always upfront, people who have bad teeth are often unable to maintain good relationships and have full social lives. * Tooth Loss Affects Face Shape – If you lose teeth without getting replacements, you can lose gum tissue and also the shape of your face can change drastically. This can generate an enormous amount of pain, both physically and emotionally. * It’s Hard to Smile If Your Teeth Are Bad – Not only will the pain overcome you but if your teeth don’t look their best, it can also affect your smile. Studies show that smiling more boosts feel-good chemicals and helps you have a better day. * It’s Harder to Get a Good Job – If you have teeth missing, it’s harder to get a good job due to other people’s biases. They may not even be conscious, but people do tend to hire people who are more attractive and teeth play a significant role in attractiveness. * Tooth Care Reduces Disease – When you take care of your gums, mouth, and teeth, you’ll reduce your risk of disease. Bacteria from infected teeth can infect more than your gums and body. It can cause illnesses that affect your brain, heart, nervous system, and more. You could even have a stroke due to poor dental hygiene. In addition to reducing the risks of many diseases, good dental hygiene can reduce your risk of cancer, dementia, and premature birth in pregnancy. Studies show that gum diseases raise the risk of early delivery and miscarriage, and people with healthy gums can reduce their chance of Alzheimer’s by 70 percent. One of the best ways to ensure good mouth and gum health is to care for your teeth by eating a proper diet. Let's look at this next. => The Best and Worst Food for Your Teeth The best thing about tooth health is that the food that is good for the rest of your body is also good for your teeth. Food that is bad for your body is also typically bad for your teeth. Eating a well-balanced diet that is as close to nature as possible - without additives, added sugar, and fake fats, is your best bet for creating and maintaining good health. Onions and Garlic These aromatics are excellent for oral health because they naturally have microbial properties that target harmful bacteria that can cause dental decay and gum diseases. Use them cooked and raw as often as you desire because you really cannot overeat onion or garlic. Leafy Greens No matter which type of diet you choose for your health, leafy greens are on it. Greens are rich in vitamins and minerals such as red blood cell-boosting vitamin C. The other thing is that since you have to chew a lot to swallow, it will cause you to salivate more which will help you get rid of food particles, plaque, and bacteria that often hang out on the gumline causing problems. Citrus Fruit It’s perfectly okay to eat citrus fruit. Some people will say that it can weaken your teeth, but you’re not soaking in it. You’re just eating it. The vitamin C found in citrus is good for your teeth and gums. The acid in the fruit is good to help get rid of bacteria that cause tooth decay and gum disease. Mushrooms Many mushrooms such as shiitake mushrooms have lentinan in them. This substance is antibacterial and will stop plaque from building up on your teeth, thus preventing gingivitis and gum disease. You can eat mushrooms raw on top of a salad, and you can cook them with your onion and garlic too.

Table of Contents Introduction . 6 What is Sprinting? ... 6 Sprinting Verses Running 7 Origin of Sprinting ... 8 Modern Olympics..... 8 Benefits of Sprinting 9 Chapter 1 – Why Are Some People Faster Than Others? ... 10 Muscle Fibers . 10 Lactate Threshold .. 11 Physical Form 11 Running Form 12 VO2 Max 12 Chapter 2 – Things to do Before Beginning a Sprint Training Program .... 14 1. See Your Doctor 14 2. Decide Why You’re Doing It ..... 15 3. Do Your Research ..... 15 4. Make a Training Schedule . 16 Chapter 3 – Introducing Sprinting into a Fitness Program . 18 Where to Sprint .... 18 How Often to Sprint ...... 19 Warm Up 19 Cool Down ..... 20 Chapter 4 – Simple Ways to Improve Sprinting Technique for a Beginner ... 22 Getting Ready 22 Proper Sprint Form 23 How to Practice Form .... 24 Chapter 5 – Basic Sprint Training Routine for Beginners ... 26 1. Warm Up ... 26 2. Interval Training 27 Method 1: Distance ...... 28 Method 2: Time .... 28 3. Cool Down . 29 Chapter 6 – Sprint Training Recovery 31 Water .... 31 Nutrition 32 Sleep ..... 33 Chapter 7 – What To Look For When Buying Sprinting Gear & Apparel ..... 35 Running Spikes ..... 35 Running Shorts ..... 37 Running Shirts ...... 37 Warmup and Cooldown Clothes .... 37 Chapter 8 – Plyometric Training 39 What is Plyometric Training .. 39 Forward Bounds .... 40 Repetitive Standing Long Jumps ... 41 Depth Jumps to Standing Long Jumps .. 41 Chapter 9 – The Importance of Strength Training & Muscle- Building for Sprinting . 43 1. Increase Force .. 43 2. Decrease Mass .. 44 3. Reduce Risk of Injury 44 4. Improve Balance ...... 45 5. Gain More Fast-Twitch Muscle Fibers 45 How to Add Strength Training for Sprinting . 46 Chapter 10 - Advanced Sprint Workouts for Teams & Individuals 47 Team Sprinting Routine. 47 Advanced Individual Routine . 48 Conclusion – Tracking Sprint Progress ...... 51 Fitness Trackers .... 52 Slow-Motion Camera ..... 53 Smart Shoes .. 54 Community ... 55 Sample Content Preview Chapter 1 – Why Are Some People Faster Than Others? When you think of outstanding sprinters, you probably think of Usain Bolt. But what makes him so much faster than the average person? Surely there’s more to it than a good training routine. In this part of the course, we’re going to take a closer look at how a person’s genetics and physical build plays into how fast of a runner they are. Muscle Fibers What type of muscle fibers you have will predispose you to be a better long-distance runner, sprinter, or leave you somewhere in the middle. Marathon runners tend to have a higher proportion of slow-twitch fibers which help them go the distance. Sprinters usually have more fast-twitch fibers that allow them to go faster for shorter periods of time. Simple Speed Secrets The average person is born with a pretty even mixture of these two muscle types. However, there is some evidence that shows that you can get about 10 percent of these to switch by carefully training them, so even if you weren’t among the few gifted sprinters that were born with more fast-twitch muscle fibers, you can still train to get a few more on your side. Lactate Threshold This refers to how much lactate you can take before you have to slow down. Lactate is a natural waste product of muscles as they’re working, particularly if they’re working in an anaerobic state like when you’re sprinting. A higher threshold means being able to run faster and that you’ll be able to maintain that faster speed for longer, which is especially important when you are running at full speed. Fortunately, sprinting training helps to increase this lactate threshold. Simple Speed Secrets This has a little less to do with genetics and more to do with your overall physical state. Obviously if you’re carrying a few extra pounds, you’re not going to be able to move as quickly as someone who’s not. This goes for muscle weight as well, which is why most of the sprinters you see are lean without much muscle mass to slow them down. Running Form Important points in your overall form include how your foot hits the pavement, how long your strides are, and how clean your gait is. All of these things put together and more make up your form. As you perfect your form through repeated exercises, you will become a better, faster, and more efficient sprinter. While some people naturally have a better form, it can be gained through practice. VO2 Max This is something that many middle- and long-distance runners are concerned with. It measures the maximum (max) volume (V) of oxygen (O2) that your body can process during exercise. However, because sprinting doesn’t use oxygen for fueling your muscles, this is not something that matters as much to sprinters compared to other runners. We mention it here only because it is something commonly discussed among runners even though it doesn’t really apply to sprinters. Even though you may not have the genes to beat Usain Bolt at the next Olympics, you can work to improve all of these things to make you a better sprinter overall. Chapter 2 – Things to do Before Beginning a Sprint Training Program You never want to just jump right into a new exercise program, especially one that is as intensive as sprint training. In this part of the course, we’re going to look at some things you should do before you start your sprint training so that you minimize your risk of injury and maximize your results once you start your sprint training program. 1. See Your Doctor The first thing you want to do is visit your regular doctor and discuss your plans to begin a sprint training program. Your doctor will likely want to examine you to make sure that you are healthy enough to do this type of training. Depending on your age and overall physical fitness level, you may need to have your heart and lungs checked. If your doctor says that you aren’t healthy enough to begin a sprint training program, listen to them. There are plenty of other types of exercise that you can do to get in shape. You may also simply need to get into better shape by losing some weight and building up some muscle tone before beginning, so be patient if that is the case. 2. Decide Why You’re Doing It Sprint training is hard, so before you begin, you want to make sure you know why you’re doing it. This will help you stay focused during training because you have a specific goal in mind. Perhaps you’re looking to help boost your weight loss by adding some more intensive cardio activities into your routine, or you want to compete in sprinting competitions. Whatever it is, keep that goal in mind while training. 3. Do Your Research This sprinting training course is an excellent place to start because it gives you all of the information you need to know how to begin training as a sprinter. But don’t let your research end here. You should also watch videos of Olympic sprinters to have a good understanding of how their bodies move while they are running. If you know anyone who sprints, ask them about it as well. 4. Make a Training Schedule One of the best ways to keep yourself on track with your training is to set up a training schedule. Be sure you give yourself enough time during every session to warm up, train, and then cool down. All three of these are vital to any exercise program, especially one as intensive as sprint training. The most important thing is to pick a time of day that will work best for you.

Sample Content Preview Self-discipline is crucial because there are so many distractions trying to divert our attention from what's important and what is truly worthy. You have to understand that life is full of rewards. But the problem is, the biggest rewards that life has to offer are only attained through a long, sustained period of focused effort. Discipline is crucial for everything in our lives. This book gives you a practical framework on how to practice and develop self-discipline so you can become more successful in all areas of your life. It helps you develop a new mindset so you no longer have to continue to struggle. Eventually, you will reach a point that things seem to magically fall into place. It's not because there is actual magic involved, but because you are so disciplined that opportunities come to you and things start to flow. You can achieve this state, but the price is high and the journey is long. Are you willing to take that journey? There are many definitions of self-discipline, but I prefer one supplied by the American philosopher and writer Elbert Hubbard. He said self-discipline is "the ability to do what you have to do when you have to do it, whether you feel like it or not." Self-discipline is a crucial life skill that enables you to succeed in anything you choose to do. Again, this doesn't necessarily have to do with money. These can involve your relationships. This can also involve your health. As you probably already know, if you're like most Americans, losing weight is no joke. It requires a tremendous amount of self-discipline because hey, let's face it, when given a choice, we'd rather eat pizza. We'd rather chomp down on a burger or enjoy some fried chicken. But it takes a lot of discipline to eat salad day after day. Self-Discipline Enables you to Focus When you are self-disciplined, you learn how to keep your focus trained on your priorities. You decide on your goals and you prioritize what the most important thing is on a day to day basis. Once you're able to do that, your self-discipline then kicks in and you're able to zero in on that day after day. Your thoughts, your words, and your actions flow towards that goal. Of course, you're doing many other things, but there is a recurring theme in your life. There's this consistent focus. You're not just spinning your wheels or chasing your tail. There is a point to your day because, at the back of your mind, you're inching one step closer to that grand accomplishment. This requires training. It also requires the ability to say no to shallow temptations and shortcuts. There are plenty of those. In fact, there are too many. When you instead choose to focus on the big picture and take care of the things that you need to focus on, every action you take and every day you spend brings you closer and closer to the desired outcome. Now, this doesn't mean that your journey is going to be faster. This definitely doesn't mean that your journey will be smooth or everything would be easy. In fact, when you're working towards a big goal, there are almost always challenges you didn't anticipate. It's as if life is throwing you one curve ball after another. But, interestingly enough, when you are disciplined, you find it in you to solve those problems and overcome those setbacks as they appear. They don't knock you out. They don't make you quit. They don't rob you of your resolve. They don't do any of that. Instead, you find it in you to put one foot in front of the other as you move towards that ultimate victory. That is self-discipline. It's not sexy, and it's not overly dramatic. This is not the movies. It's not like you have all this conspiracy of people working against you and there are all sorts of thrills, chills and spills along the way. No. In most cases, a personal journey of self-discipline involves doing the same thing over and over again, every day. It's drudgery. There's nothing sexy about it at all. But your character is changing with each step. You become stronger and stronger as you turn down one temptation after another. Eventually, you will reach a point where you're saying, "Why am I doing this? There are so many other easier things I can do. There are always that other shortcuts that I could have taken. Why am I doing this?" You have to find the "why." In other words, you have to find the purpose. Otherwise, it's going to be hard to take that next step. Self-Discipline isn't as Hard as You Think Self-discipline actually isn't as difficult as most people assume. Now, I'm not saying that it's easy. What's important is to understand that it has two phases. In the first phase, you don't know what you're doing. The task that you're trying to be disciplined at is new to you. It's very challenging at this phase. You're trying to figure things out. But once you get used to it, there is a tipping point where it becomes easier and easier. You do achieve a point of momentum. The key is to get there. Once you have fully adjusted, self-discipline actually becomes so easy. Why? It has become a habit. It's almost automatic. By that point, it didn't really matter what my feelings were. It didn't really matter how inconvenient it was. It had become part of me. This is the power of self-discipline. Self-discipline is easier than you think once you pass that point of momentum. Self-Discipline is a Choice There's a common misconception that some people are just born with self-discipline, and most others are not. That's wrong. Self-discipline is a choice. Do you think a lot of the self-disciplined people out there who achieve victory after victory were born that way? Absolutely not. Often times, it took them crushing defeat to wake up from their old mindsets and choose a more disciplined approach to their life. The good news is, if they can do it, you can do it too. Self-Discipline Awakens Your Emotional Nature A lot of people are under the impression that there's really no space for emotion, insight and intuition in self-discipline. They view it as some sort of automatic, almost mechanistic process. They think that it's soulless. They think that all you need is iron will. Boy, are these people wrong. If you think about it, self-discipline is really the intuition of understanding, interpreting, and managing your own emotions. There's a reason why you would rather take things easy. This is your emotional side. It's always tugging at you. It's trying to hold you back and drag you down. There is a lot of space for emotion here because you're managing your emotional states. And the first part to this is simply becoming aware. How do I emotionally frame the tasks in front of me? Do I overdramatize things so as to exaggerate their difficulty? Do I make things all that much harder on myself because I view things in such an emotional way?

Sample Content Preview THE MARKETPLACE You can load this application from the main Facebook page via the toolbar at the bottom of your Facebook interface. It will allow you to add items via geographical location to the Marketplace. There are different areas in the Marketplace. There is an “Items for Sale” area, Housing, Vehicles, and Jobs. You can add your own listing to any one of these areas, but the audience will be filtered by geographical results. LOCAL SALES Your results and the results that others see are based on the geographical region you put in your profile. This can be changed to view a wider geographical region of sales, but for the most part, they will be local sales that you see, and you have to deliberately change this setting to see results from other geographical regions. That means that if you are a local business, it can be a great way to advertise some of your offerings. If you want buyers from all over the globe, it'll be harder to use this part of Facebook for your offerings. However, there are other ways to get people back to your sites to market to them later. THREE WAYS TO ADVERTISE 1. Sell It Pretty self-explanatory. You are going to put a price on some item and try to sell it. There are multiple categories that you can choose from to keep your sales item more highly visible. 2. Give It Away Used for pets, but could be used to give away a freebie that is associated with your business. Just because you're not selling something doesn't mean that you shouldn't try to collect more friends or traffic back to your profile via this way. 3. Ask For It Generally, this is for buyers who are wanting a particular item. It isn't for selling things, but it's still in the Marketplace because people may have trouble finding what they want. You can check these ads to see if you have something someone else wants and then sell it to him/her. WAYS TO USE THE MARKETPLACE Even if you are selling real estate, you can go and post a ad in housing. If you are a car dealer, you could use the vehicles area to sell a car. Any other type of item will most likely go in the “Items For Sale” area. Try to stick to the terms of service and only offer products that don't get your account banned. SOCIAL ADS Advertising is a viable way to get traffic to your sites and offers, and Facebook has its own version of advertising called Social Ads. These advertisements can be very finely tuned due to the demographic data that Facebook collects on all of its users. You can use social ads to advertise your own offerings or applications on Facebook that you create. There is no restriction to advertising your own offerings even though it's a social network site. You do have to pay for the service, and it is one of the ways in which Facebook generates income, but it also can generate income for you too if properly used. CPC AND CPM All you have to do is to set up a campaign, either a CPC (cost-per-click) or CPM (cost-per-impression) model. In the CPC model, you will pay an agreed upon price for each click that is generated from your advertising. In the CPM model, you will pay per every 1000 impressions, which is how many times your ad was loaded onto a Web page. Either way, you can set up great advertisements within a budget that is suitable for you. UTILIZE FACEBOOK’S DEMOGRAPHIC DATA Next, you will want to figure out who you will target with your campaign. You can set various demographic restrictions on your ad, which would be nearly impossible to do elsewhere. That's because Facebook collects all of this data and serves up ads based on who you tell it to serve, not based on keywords or large groups of undefined or unknown people. When you create an ad campaign in Facebook, you can be assured that it is being served up to people in the demographic you have targeted, thereby increasing the potential for income. MAKE MONEY ADVERTISING WITH FACEBOOK In addition to advertising your website, your links, and your affiliate offers, you can also advertise your events and applications within Facebook. This will generate a lot more attention for these areas and can produce income if more people attend your event or if your application goes viral. At some point, you can sell the application and generate income that way too. Social ads appear to the left of everyone's profile. They show up exactly how you tell Facebook to post them, and they are very popular with users. As long as you only advertise things that are in accordance with Facebook's policies, it is an ethical way to promote your offerings on Facebook without offending anyone by spamming. CREATE AN APPLICATION Applications are third party software applications created by programmers that can be selected and downloaded by users of Facebook to perform some function or to entertain them. It may come as a surprise to know that YouTube was once just an application embedded within MySpace and it grew so popular that it eventually got its own website, and the rest is history. There is big money in applications, and creating them is not that hard, even if you're not a programmer. You just need a good idea. OUTSOURCE CREATION You can hire programmers on Elance.com or RentACoder.com who would be willing to create an application for you if it is really complicated. Some applications like L'il Green are very popular with users and are just galleries of graphic flowers to add to your garden. When you get sent a flower or a plant, it plants it in your garden. You can see other people's gardens and water and care for them too. By doing so, you can earn Greenbucks, with which you can buy other things on L'il Green. However, there are ways to buy plants using real money too. You can promote specific offers on your application since you put in the advertising too. It can lead to offers that make you a lot of money through referrals or commissions. The more popular an application becomes, the more people will tell their friends about it and get them to join. This can really increase the exposure of your audience. MATCH THE APPLICATION TO YOUR DEMOGRAPHIC L'il Green works because it targets people who like gardening. Other offers that you can get will be related to this niche. Similarly, if most of your offers are about dating, you application should be related to personality profiles, matching interests, and so on. Always match the application to whom you plan to market with it later. You won't get much money initially just from rolling out an application as people subscribe to it for free. You have to lay the groundwork for further income or for selling it to someone within that niche from the start. Otherwise, you risk spending money to outsource the creation and making none back. CREATE YOUR OWN FOR A TEST If you want to test an idea, and your application is mostly just images and nothing fancy, you can create your own application within Facebook fairly easily. Just fill the gallery of images and see if you attract people to install the application and what happens next. It's a fairly easy way to break into application creation without investing too much money into programmers.

Table of Contents Chapter 1: The Root Chakra .. 7 Chapter 2: The Sacral Chakra ... 15 Chapter 3: The Solar Plexus Chakra .... 21 Chapter 4: The Heart Chakra .... 31 Chapter 5: The Throat Chakra .. 39 Chapter 6: The Third Eye Chakra ... 46 Chapter 7: The Crown Chakra .. 52 Sample Content Preview The Root Chakra This chakra is located at the area between the genitals and anus, which is known as the perineum. It is represented by the color red - owing to the fact that it vibrates at a lower frequency. The Root Chakra is all about being physically there and having a sense of belonging in any giving situation. It also corresponds to your survival instincts where it gravitates into a point of trust and self-preservation. If this chakra is active and balanced, you feel grounded, stable and secure. You don’t find it hard to put your trust on people. You will feel present in your current being and feel connected and rooted to your physical body. However when this chakra is weak and not activated, you may feel inferior in terms of your appearance where this can be your weight, height or body shape. You may also feel that you’re not pretty enough and you do not have direct control of your life. You feel that you’re not good enough and can easily feel unwelcomed when it is not the case. Therefore, you are in a constant battle of fear and tension. It is also possible for your Root Chakra to be over-active. If this is the case, you are easily agitated by the slightest provocation. You might also be someone who is materialistic and be overcome by greed. This may result into addiction of different sorts. For instance compulsive gamblers, drug addicts, alcoholics, video-game addicts as well as shopaholics. These are all results of an overly active Root Chakra. When you’ve become comfortable in that state, it is hard for you to revert back and change for the better. This particular scenario can be observed with teenagers nowadays who are rebellious and are caught up in social ills as a result of wanting to prove their point and identity crisis. This happens when they do not have a sense of self, and are willing to do anything because of peer pressure to feel more worthy of themselves. Your Money Chakra Constantly feeling bouts of anxiety, stress or guilt over money? Is it difficult to handle your finances well? Or is it hard to accumulate material wealth? These issues may very likely be caused by blockages or imbalances in the Root Chakra which usually manifests itself in the form of fear and major insecurities about survival - this ties in closely to financial security, as our basic needs in life are dependent on this aspect. With an unbalanced root chakra, you will constantly feel insecure when it comes to your finances, even if your income is a sizeable amount. Your survival energy is centered on money, and every bill or expense that comes your way makes you feel behind. You have an unhealthy obsession with money and feel the constant need to keep finding ways to earn more money, and feel stressed when you don’t. You may also find yourself in a less than ideal career, and face financial problems all the time. You may feel stuck and sluggish, but yet your fear holds you back. You never feel like you are good enough and this affects your drive to achieve what you want in life. These are all signs of an imbalance in the Root Chakra. With a balanced Root Chakra however, you find yourself more confident in yourself as well as your ability to earn and manage your finances. You organize your finances well; you have enough for what you need and want in life. You are also more unlikely to have an unhealthy preoccupation with money or material things. The Solution If you find yourself facing the same issues we spoke about earlier, do not fear - for a solution to your worries is here! - Ground Yourself Stop whatever you are doing and step into your garden (or the park), without your shoes; the idea is to be close to the earth beneath your feet. You can choose to lay down on the ground, or walk around in the dirt/grass barefooted. Another good way to do this also to visualize roots extending from your feet to the centre of the earth. - Physical Exercise Exercise of any form and kind is also an effective way to help with an unbalanced Root Chakra, whether it is yoga, jogging, football or just a simple walk - just get up and moving! Doing this will help activate stagnant root chakra energy within you. - Incorporate More Reds In Your Life It can be your clothes, your house or the items you use. Since red is the colour of this particular chakra, engaging with the colour red will certainly help to balance this chakra. - Meditation Seek out a quiet, comfortable place and sit or lie down. Begin to visualize a glowing deep red light emanating from your Root Chakra, and feel the pulsation of its warm radiance. Watch (in your head) the light become a glowing sphere, and imagine a red four petaled lotus flower unfold - you may realize that you have trouble getting the sphere to spin or the flower to unfold itself, which is a sign of blockage. Keep breathing intent and energy into the chakra until the sphere can spin easily and freely. Proceed to send the energy of abundance throughout your entire body through the other chakras. - Foods What you eat is what you are - this theory also holds true here. Consuming root vegetables as well as naturally red colored foods such as meat, apples, beetroot and tofu will certainly help balance out this chakra. The Sacral Chakra The Sacral Chakra is located slightly below the navel, exactly four fingers down from our belly button. It is represented by the color orange. This chakra corresponds to our emotional and sexual desires as well as our ego. When the Sacral Chakra is active and balanced, your feelings flow freely and you are not over-emotional in expressing them. You are open to intimacy and you are passionate. You are full of life and people love being around you as you bring very positive energy. Most importantly, you do not have any problems in expressing your sexuality. However, if you have very low Sacral Chakra it is hard for you to enjoy and live in the moment as well as appreciating life. You tend to be stiff and unemotional and you always have your guard up. In example, when someone throws you a surprise birthday party, you feel indifferent or you do not know how to react. Ideally, you should be happy and thankful for the thoughts of others of you. Instead, it’s hard for you to receive and open up. On the other hand when the chakra is hyperactive, you tend to be overly emotional and over-reacting to even the most trivial things. People do not usually like to be around you as you are very unpredictable and it is possible for you to explode at any given time. When both overly active Root Chakra and Sacral Chakra combine, it is extremely hard for you to accept rejection and you become too overly attached to other people, especially when it comes to romantic relationships. For instance when your boyfriend or girlfriend choose to break up there is a high chance for you to injure yourself or do something out of the ordinary that is going to cause you harm. You think irrationally or you may not think at all when proceeding with a certain decision. Your Money Chakra Do you get sad or angry at the notion of money? Or are creative (or anywhere close to good) ideas hard to come by? This signals an imbalance or blockage in the Sacral Chakra, which is where we process our emotions around money (being the chakra centre that is responsible for our passions, desires as well as emotions). A blockage right here also blocks the flow of creativity, as the Sacral Chakra is the place where creative energy is processed and converted into physical things. Since creativity plays a major role in the manifestation of money, this becomes a hindrance when it comes to making money. When the Sacral Chakra is balanced, you will naturally be able to seek out the opportunities available in the world around you - since your flow of creativity is unrestrained. Not only that, money will no longer trigger negative emotions in you.

Table of Contents Chapter 1: Who Should Be a Leader? .... 6 Leadership is a Life Skill . 6 Leadership is a Superpower ....... 7 Leadership Outside of Work Environments ......... 8 Chapter 2: What Makes a Good Leader? ........... 9 Chapter 3: Communication Skills ..........12 How to Give Instructions Without Sounding Demanding 12 Explain the Why 15 Chapter 4: How to Command Respect and Speak So Others Will Listen ......17 Speak So Others Will Listen ......19 Speak more slowly ....20 Leave Silence20 Speak With and To Emotion ..21 Gesticulate ....22 But Know When to be Still .....22 Chapter 5: The Crucial Importance of Emotional Intelligence .23 What is EQ? ..25 Tools .29 Chapter 6: Why It’s Important to Know Your Team ......32 Be Genuinely Interested in Knowing Your Team 32 Putting Your Team Together .35 Chapter 7: Getting the Most Out of Your Team 37 Motivating Your Team....37 Protection ..........40 Chapter 8: The Power of Ownership .....42 Give Others Freedom To Work On What They Want .....42 Don’t Force Someone To Do What They Don’t Enjoy ....43 Chapter 9: How To Deal With Difficult Decisions .........46 How To Stay Calm As a Leader .46 How to Handle Difficult Team Members .48 Chapter 10: Challenges for Modern Leaders ....50 Sample Content Preview Chapter 2: What Makes a Good Leader? Leadership is incredibly valuable then, but unfortunately, it is not simple and easy. In fact, to demonstrate just how challenging leadership can be, keep in mind that a lot of people – including those who are in leadership roles – actually have no idea how to be a leader! We have an image of what leadership means, and we often think of it as being “in charge.” That means we need to micromanage our staff, and it means that if they do something wrong, we need to shout at them. Right? This couldn’t be further from what a good leader is. Many leaders make the mistake here of thinking that they should act almost like a parent – where their team are the children. That means shouting when someone does something wrong, it means setting strict rules, and it means taking a “what I say goes” approach. This is entirely the wrong attitude! When you approach your leadership role in this manner, you effectively smother the creativity and free thinking out of your team. That in turn means they are far less likely to do their best work. It also means they’re very likely to spend a lot of their time feeling extremely stressed and not doing their best work. In fact, this could eventually leave to them quitting! Many an office has slowly crumbled as a result of staff being literally driven out of their organizations. Apart from anything else, it is not your place to shout at or reprimand your staff. You simply have no right to do so. If someone fails to hand work in on time, or if they are repeatedly late, and you then admonish them like a child in front of the entire team… what kind of message does this send? Do you really think they are going to be at all likely to do their best work the next day? And what about their colleagues and friends? You are not their Mother or Father. They are free people who can act as they so wish. You don’t have any real authority over them, and you certainly aren’t superior to them. Of course, if their behavior isn’t congruent with what you need from your team, then you can politely end the agreement between you. But that is not the same as yelling at someone until they run out of the office crying. You are equals who have made an agreement and they have simply chosen to terminate the agreement. Understand this. Likewise, don’t make idle threats about their employment or their position. Some managers will literally tell their staff that they “have the power to fire them, you know.” Again, do you really think this is going to encourage an optimum performance? Don’t you think they will end up just leaving the office entirely? So how do you go about motivating a team that isn’t working its best? We’ll get to that more in future chapters, but the idea is to guide and not force. Your team were selected because they each should bring important new skills to the table. Your job is to create an environment where they feel comfortable to flex that muscle and employ those skills. At the same time, you must inspire them to want to work, and to help place the right person on the right task so that they feel enthusiastic and excited to get to work. You need to provide clear and concise instructions, but then also step back and let your team’s skills come to the forefront. Being an influential leader is about nurturing, protecting, inspiring, guiding, and sacrificing. This guide will explain all that. Chapter 3: Communication Skills One of the most important skills for any influential leader to cultivate, is communication. Your ability to write and speak will greatly impact on the way that people treat you, and the way that they respond to your instructions. In the next chapter we’ll talk about how to command respect, but this chapter is about simply putting across your point of view and your goals in a way that your colleagues understand. How to Give Instructions Without Sounding Demanding One of the most common ways that a leader will communicate is by giving instructions. In other words, you will provide either verbal or written steps and tips that can help someone to know what you need from them. If you do this well, then you can ensure that everyone you speak with is providing the best possible work. But if you fail to provide concise and clear instructions, then you’ll find that people end up doing the wrong kind of work – even when they mean well and have the best of intentions! In future chapters, we’re going to discuss the importance of allowing staff some element of control when choosing how they go about their work. While that’s important, you will still of course have some factors that are not a matter of choice. You might have a specific deadline, you might have a particular budget, and there might be crucial points that need to be ticked off your list. This is what you need to communicate in order for your team to operate as a well-oiled machine. Consider these tips for providing clearer instructions: • Provide all instructions right from the start. “Need to know basis” does not apply here. • Don’t assume anything. This is related to the above point. But if you have a strict requirement, you cannot assume that your recipient will know that and plan their work around it. Don’t wait until they’ve wasted hours doing something unnecessary to point out the precise specification! • Be clear and concise. You can write a more detailed instruction if you want, but make sure that the key specifications are written in a bulleted list that is extremely simple to follow. A long paragraph runs the risk of being overlooked or ignored. People just want to get on with their work and “detailed” instructions are actually counterproductive! • Demonstrate where possible. This is a very useful tip as it will help to show exactly what it is you’re looking for. If you can’t demonstrate, then finding a useful example or analogue of what you’re looking for is also a good option. When asking a team to design a website for instance, it is a good idea to provide an example of the kind of thing you are looking for. • Ask questions. If you ask questions then you will also be able to see if the person understands what you’re saying. Likewise, give them the opportunity to ask questions if they have any. • Make sure you have their full attention! If you are in a crisis situation, or a parent, then providing a written checklist for your followers to read through is likely not an option! In this case though, you can still list off a bulleted list of things that need to be done and your requirements. Again, it’s about being concise and making sure it sticks in the mind: “Call the police. Tell them that we’re at X address. Then get back here as quickly as possible. Do you understand?” Explain the Why Another very big and important tip when providing instructions as a leader is to explain the “why.” In other words, don’t just tell your team what to do… tell them why they need to do it.

Table of Contents Introduction ... 5 Chapter 1: Track Your Sleep .... 8 How and Why Can You Track Your Sleep? . 9 The Benefits of Sleep Tracking .... 10 Chapter 2: Protect Yourself from Blue Light .. 14 How Does Blue Light Affect Your Body? ... 14 How Can the Blue Light Exposure Problem Be Resolved? ..... 16 Chapter 3: Drink Alkaline Water .... 19 Why is Alkaline Water Better? .... 19 Chapter 4: Try Red Light Therapy ..25 What Is Red Light Therapy? 25 How to Benefit from Red Light Therapy ... 27 Chapter 5: Get More Active .... 31 The Problems of a Sedentary Lifestyle ....... 31 How Can I Get More Active? ....... 34 Chapter 6: Practice Mindfulness ... 39 What Is Mindfulness? ... 40 How Does Mindfulness Work? ... 41 Top Tips for Introducing Mindfulness Practice into Your Life ...... 44 Chapter 7: Eat More Whole Foods .. 47 The Junk Food Problem ....... 48 What Are Whole Foods?....... 50 Why Eat More Whole Foods? ...... 51 How to Eat More Whole Foods ... 54 Chapter 8: Add Probiotics to Your Diet .. 57 What Exactly Are Probiotics? ...... 58 Chapter 9: Cryotherapy . 64 What is Cryotherapy? ... 64 What are the Benefits of Cryotherapy? ...... 66 Chapter 10: Purify Your Air .. 69 Why do I Need to Purify my Air? 69 How Can I Keep the Air in my Home Pure? ..... 72 Conclusion ..... 75 Sample Content Preview The Benefits of Sleep Tracking If you invest in a sleep tracker, you can improve your sleep quality and, in turn, the quality of life you can enjoy. More of us a stressed and anxious than ever before, so getting enough quality sleep is imperative. If you are sleep deprived over extended periods, you are vulnerable to medical problems, both physical and mental. Heart disease, respiratory disease and type II diabetes have all been linked with insomnia. While we’re very aware of what we’re doing during the day, during the night, our routines often get lost. We’re used to monitoring behavior patterns during the day, from what we eat to how much exercise we get, so we should start to do the same during the nocturnal hours. If you track your sleep, the greatest benefit is that you’ll start to spot links between your sleep patterns and overall wellness. For example, you’ll discover whether drinking coffee or consuming caffeine impacts negatively on your sleep or whether the alcohol that you drink affects the quality of your rest. You’ll also find out whether the time at which you exercise affects your sleep patterns, whether exercising in the evening or morning is most beneficial for you, as well as whether spending time outdoors improves or worsens your rest. You’ll be able to see if there is a link between your use of devices and computers and the quality of your sleep, and how much your sleep, or lack of it, correlates with the stress and anxiety levels you experience. You’ll even be able to determine whether eating late in the evening or whether certain foods affect your sleep, and for women, whether their menstrual cycle causes their sleep quality to fluctuate. By pinpointing these patterns, you can then easily choose to adopt changes in your lifestyle that will not only help you to sleep more effectively but will also help you to be more productive, more fit and healthy and more positive in all areas of your life. Chapter 2: Protect Yourself from Blue Light More of us are now becoming more aware of how blue light can affect our bodies, yet with increased device usage, we’re exposed to more of it than ever before. To enjoy maximum well-being, we need to find ways to minimize the amount of blue light we allow ourselves to be exposed to. Why is this the case? Read on and learn more. How Does Blue Light Affect Your Body? Understanding how light interacts with our eyes is the key to knowing why blue light is so bad for our well-being. Light is made up of different colored waves, which all have their different energies. Red light is at the beginning of the visible light spectrum. This has low energy waves and is easier on the eyes, particularly during the night. Blue light, however, has the highest energy waves and this makes it more difficult for the eyes to process effectively. While high energy light waves are vital for our daily lives, it can prove to be harmful if we are exposed to them at the wrong times. High energy light is received from the sun to regulate sleep patterns effectively. In the day, the light enters our eyes to release enzymes, bring our levels of melatonin down and help us to wake up. Melatonin regulates our sleep cycles via circadian rhythms. However, this cycle is all too easy to disrupt. Excessive exposure to blue light can disrupt your circadian rhythm cycle severely. This is because it reduces the melatonin levels released by your body. If your body doesn’t have enough melatonin at bedtime, you can’t sleep properly and become exhausted. Blue light is emitted by screens from laptops, smartphones and tablets and eventually causes eye strain, near-sightedness and dry, itching eyes. Even worse, blue light affects the cellular anchors and the retina and can cause Advanced Macular Degeneration at a younger age. Some experts have even linked obesity to melatonin disruption as well as the development of some forms of cancer. Finding ways to avoid excessive blue light exposure is therefore essential. How Can the Blue Light Exposure Problem Be Resolved? Some manufacturers of devices are now recognizing the harm that blue light can cause us and are starting to develop new technological solutions to resolve the problem. Blue-filter covers are available for purchase for VR goggles, mobile phones and laptops and some devices have now integrated “evening modes” into their design which filters out the blue light when you use your device in the evening hours to limit your exposure. Of course, the obvious solution to the blue light exposure problem is simply to avoid using any device during the evening or night. Smartphones and tablets should be kept out of the bedroom, and for several hours before bed, we should steer clear of any device usage. Unfortunately, this isn’t always practical or even desirable. So, how can we avoid the issue? The answer could be to invest in a pair of blue-light protective glasses. These are designed with an HEV (high energy visible light) filter built in. These allow you to use your devices whenever you like without any worries about exposure to blue light impacting on your sleep patterns. Blue light blocker glasses look the same as a standard pair of glasses, but they have special filters that prevent high energy visible light from reaching the back of the eye. They can either be purchased as a standalone pair of glasses or as a special pair of night-time glasses which can be worn over a regular pair of spectacles. If you put these on around an hour before you go to bed, they will block all the blue light emitted from your devices and LED lights helping you to get better sleep every night. Chapter 3: Drink Alkaline Water Another useful biohack that you can add to improve your lifestyle is to drink alkaline water. This is one of the latest discoveries in the health and wellness sector and it is something that can easily be implemented in your life. We all know that water is key to every tissue, organ and cell in our bodies. However, many of us fail to stay as hydrated as we should by drinking enough glasses of water. Now, new evidence has shown that not only do we need to drink more water but the type of water that we drink is equally important. Alkaline water is believed to be the best thing for us to drink. Why is this the case? Why is Alkaline Water Better? Water is made up of oxygen and hydrogen, with the number of hydrogen ions in the water being measured as a pH figure. Alkaline water contains fewer hydrogen ions and has a higher pH level than standard tap water. Water has a pH level which ranges between 0 and 14. 7 is said to be neutral, with an equal balance between alkaline and acidic. When water has a pH level of under 7 it is acidic and higher than 7 makes it alkaline. Water from the faucet in the USA usually has a pH of between 4.3 and 5.3 depending on whereabouts in the country you live. Those who extol the virtues of alkaline water say that the larger number of hydrogen ions helps to provide more hydration when compared to regular water, particularly if you’ve been working out. They also believe that regular tap water that has an acidic pH causes too much acid to build up in your cells and blood resulting in a range of health issues. They believe that alkaline water can reduce the amount of acid in your bloodstream, giving your metabolism a boost, increasing your energy levels, slowing down the aging process, improving your digestion and even reducing your bone loss. Some believers even say that it can starve cancer cells. Alkaline water is an antioxidant that neutralizes the free radicals which cause DNA and cellular damage. Thanks to the smaller cluster size of the water it can penetrate the cells more easily to hydrate you more effectively, and its higher concentration of alkaline minerals like magnesium, potassium and calcium helps to ensure better health.

Table of Contents Chapter 1 - What Is Search Engine Optimization? 4 Chapter 2 - Search Engines That Use SEO .. 6 Chapter 3 - Using SEO In Website Text . 8 Chapter 4 - Using SEO For Google Ads .... 10 Chapter 5 - Using SEO For Article Marketing .... 12 Chapter 6 - Using SEO In Press Releases .. 15 Chapter 7 - Using Longtail Keywords .. 17 Chapter 8 - Using Google To Discover The Best Keywords... 19 Chapter 10-SEO In Photos 22 Chapter 11-Blogging With SEO Marketing ... 23 Chapter 12-Using A SEO Company 25 Sample Content Preview All of these can be optimized in order to incorporate keywords that will make the website appear in the search engine results pages or, in the case of Google ads, land them on pages where they are most likely to find people who will be interested in your website. The entire purpose of making a website search engine optimized is to make it easier for potential clients or customers to visit your site. Those who may be interested in your products or services can only take advantage of them if the know about them and where to get them. You have, most likely, gone on line in search of something that you wanted to buy at one time or another. Chances are that you put the information into the search engine toolbar to pull up search engine results pages. You probably sifted through a few pages before you came up with what you wanted. This is the basic concept of SEO. Those who understand how to use SEO to make their website more searchable and likely to come up in the first two pages of the search engine results pages are more likely to have clients land on their site. There are probably many sites out there that offer you interesting information as well as products or services. Unfortunately, many of them are buried deep in the search engine results pages. Most people, when searching online for something, will give up after going a few pages into the search engine results pages. In some cases, a search may produce millions of hits. Needless to say, you do not want to go through every one in order to find what you are looking for. Most people have neither the time or the inclination to do this. This is why it is so important for businesses and others who want to have their website noticed make sure that they use SEO techniques in order to do so. By using SEO, a website will no longer be buried in the middle or at the end of millions of results. It has a better chance of getting to the front of the search engine results pages. Chapter 2 -- Search Engines That Use SEO Google and Yahoo are two of the search engines that use SEO. While there are those who say that both of them also rely heavily upon link building when it comes to page placement in the search engine results, both of them also rely heavily on search engine optimization. They send their search engine spiders and bots through the text to pick up keywords to help rank the page. The bots pick up both long tailed and regular keywords. Long tailed keywords are phrases that appear throughout the text and will be discussed in a later chapter of this book. All of the search engines use SEO to some extent. While SEO is not the only factor that figures in to search engine results placement, it is a primary factor in this placement. Google, Yahoo, MSN and all of the other search engines all rely on SEO in the content to figure on placement in their pages. However, one search engine may rely on the SEO more than others. If you do a search on Google, for example, chances are that you will pull up different results than if you plug the same keywords into the Yahoo search engine. Both of these giant search engines use SEO in order to determine rank, although they also figure in other factors. One factor that figures heavily in the Yahoo search engine rankings (as it does in other search engines) is link building and page building. The search engine will rank a website higher if it has many links back to the site throughout the web. This is very prevalent with the giant information site, Wikipedia. You have probably noticed that this site often comes up when you are searching for information. That is because there are so many backlinks throughout the web that link back to this site. When you are on a Wikipedia page, you will notice hyperlinks to other areas of the site. This large link network creates hundreds of thousands of pages that are all linked together to dominate the search engine results. In addition to link building, however, Wikipedia also uses SEO. If you study any Wikipedia article, you can pick out the keywords and see how often they are used. Everyone who has a website online wants to make sure that they get their website noticed in the search engines. There are positive ways to do this and tricky ways to do this. Tricky ways are often called “black hat” techniques that can get a website banned from the search engines. This can be self defeating, so you want to be sure that you naturally build up your ranking in the search engines through the use of SEO and other strategies. One way that you can naturally build up your rankings in the search engine is to properly implement SEO in all of the text that is committed to your website. You want to be sure not to use keyword stuffing, which is when you have too much of a keyword density in your text. You should have 2-3% keyword density for your text. Some of the basic principles of using SEO in text are as follows: - Use it in the title of the text, preferably in the first few words; - Use it in the first sentence of the text; - Use it in the last sentence of the first paragraph of the text; - Use it once in the body of the text per 500 words; - Use it in the last sentence of the text. Different marketing companies that practice SEO will use different tactics to get their website noticed. Many of them use variations of the above when it comes to SEO. Two things that you want to avoid when you are working with SEO to market your site is using too many keywords in your text or not using the right keywords. Later, we will discuss the different ways that you can discover which keywords will work for your type of site. In order to market your website online, you will want to use search engine optimization in all of your text related to your website. All of the search engines pick up SEO to varying degrees so understanding how to optimize your website is important if you want others to be able to easily access your website when online. Chapter 3 -- Using SEO In Website Text The first thing that you will want to do when you are setting out to optimize your website is to make sure that all of the text on your website is search engine optimized. You can do a Google keyword analysis to see which keywords and phrases are most likely to be used by those who would be interested in your website. You will want to use SEO in text. Take a look at your website and the content that is on your site. Everything should be optimized so that it will come up easier in the search engines. If you are using photos and have photo tags, these too must be optimized for the search engines. You need to go through your entire website to make sure that you are search engine optimized.