Sample Content Preview One aspect of Instagram that is a marketer’s dream, lies in the fact they allow you to share your photos and videos on a variety of other social networking platforms such as Twitter, Facebook, LinkedIn, Tumblr and Flickr. So, what type of photos should you use? Research suggests you can generate a serious upward swing in engagement when using ‘organic’ photos. Engagement with slick photos hovers around 2.3 percent, while engagement with organic photos is eight percent. If you’re still unclear as to the value of Instagram when building and branding your biz, here’s a fact which you should be aware of. Currently, Instagram is closing in on 500M viewers. They are projected to have one billion users within three years. Of those millions, there will surely be thousands who fall into the category of potential client or customer for your business. Something to give serious consideration to. What is the difference between Instagram and the ever popular and growing Snapchat? The main difference is messages/photos uploaded to Snapchat last a specific amount of time; up to 24 hours (at the time of this writing), whereas photos you upload to Instagram are hosted on their servers and not on a time limit. They also can be viewed by anyone on the Internet at any time, if you so choose that. In addition to that, anyone can comment on your Instagram photos; which can start a discussion, which may with a bit of luck and timing, cause your post to go viral. The following are additional tips and tricks you can also use to create and increase engagement on Instagram. Aside from being allowed to share your photos and videos on other social networks, you can, and absolutely should... • Follow friends, clients and potential clients • Find topics of interest to clients; email them with links to these posts • 'Like' the activities of clients, potential clients and others. • A recent change even allows you to send direct messages via the Instagram platform. Leveraging the powerhouse that is Instagram is simple. First set up a user profile. Similar to Facebook, it allows you to add a name, website and short bio. With its built-in filters, it's a simple task to edit and tag your photos using hashtags. Once that is completed, you can begin to market your business. Instagram Domination Daily Planner In the included daily and monthly planner, we’ve given you a planning page for each month along with a page for every day of the year with space to focus on your Instagram Profile, Hashtags, Stories, Lives and Ads. Use this planner to give you a jumpstart on your monthly plans, evaluate the previous month’s progress and plan out your Instagram engagement each day. Setting up an Instagram Business Profile Checklist Use this checklist to optimize your Instagram business profile. Posting to Instagram to Increase Audience Engagement Use this checklist to help you determine what to post in order to increase audience engagement. Growing Your Instagram Audience This checklists includes 6 different tactics that will help you grow your Instragram audience. Leveraging the Power of Hashtags Use this checklist to help build your social media following using hashtags. Understanding Your Instagram Insights This checklist will help you get started using Instagram Insights. It will show you how to access them, what they mean, and how you can use them. Leveraging Instagram Stories Stories are fabulous tools for creating greater brand awareness, engagement, and conversions. This checklist will show you how to leverage them to grow your audience.

Table of Contents Table of Contents 3 Introduction 5 You Are What You Eat 8 2 Foods to Avoid For Long-Term Health 11 What We Learned from Harvard 16 Healthiest Foods on Earth 20 Live Your Best Life 24 Final Words 26 Resources 28 Sample Content Preview 2 Foods to Avoid For Long-Term Health When it comes to living a healthier life, there are a couple of harmful toxins that you’ll want to quickly remove from your diet. These foods are notorious for wreaking havoc on our systems and leaving us feeling depleted of energy and unable to focus and thrive. Worse, these foods ultimately increase our health risks in many ways, putting us in serious danger, so the sooner you can eliminate them from your life, the better. 1: Sugary Calories It should come as no surprise that sugar wreaks havoc on your system. It can mess with your blood sugar and even with your brain since it doesn’t quite measure calories in the same way it does solid food. In fact, weight gain and heart health are just the tip of the iceberg when it comes to how toxic sugar is on your system. Sugary drinks are also associated with type 2 diabetes, obesity and heart disease, just to name a few. In fact, studies have shown that people who consume high-levels of fructose are in great danger of developing fatty liver disease because of the way excess sugar ends up stuck to your organs rather than being eliminated from your body. Sadly, a report by the American Heart Association (AHA) discovered that the average American consumes approximately 22 teaspoons of sugar every single day rather than limiting consumption to only 6-9 teaspoons as recommended by health professionals! So, by minimizing the number of sugary calories in your diet, you’ll not only minimize your risks, but you’ll eliminate a good portion of wasted calories: these are calories that don’t provide nourishment or sustenance. They simply add inches to your waistline. Need help getting over your sugar cravings? Here are a couple easy ways to get started: Replace fruit juice with raw fruits: Satisfy your sweet tooth and sugar cravings without risking your health by replacing fruit juice with raw fruits such as grapes or mangoes. Not only will they provide the sweet fix you’re looking for, but they’ll help stop sugar cravings in its tracks. Eat Dark Chocolate: When you’re dealing with a sugar craving consider replacing high-sugar snacks with dark chocolate. Not only will this help curb sugar cravings but studies have shown that the antioxidant and anti-inflammatory compounds found in dark chocolate help improve your overall heart health! Just make sure that you stick with chocolate that contains more than 70% cocoa. So now you better understand the way sugar affects your body and the many reasons you should minimize your daily intake, but there’s yet another common culprit hidden amongst our shelves and pantries and if sugar had an evil twin, this would be it! Processed Foods Processed foods are anything where there is some form of chemical processing involved. While everything we eat is processed in some way, there’s a difference between mechanical processing (such as in harvesting fruits and vegetables, for example) and chemical processing where unhealthy, artificial substances are injected into the foods. These processed foods are loaded with all kinds of toxins, including sugar but they’re also filled with dozens of artificial ingredients that you may not even recognize. In fact, many of them have been carefully engineered to trigger pleasure sensors that provide temporary satisfaction while tricking your brain into overeating. Bottom line: Processed foods are high in unhealthy ingredients such as preservatives, colorants and flavor chemicals, while low in important nutrients and proteins that your body needs to thrive. Processed food can become just as addictive as sugar because it messes with your brain chemistry, hijacking your body’s natural ability to detect when you’re full. This leads to severe overeating and of course, that leads to obesity. What We Learned from Harvard Now that we’ve covered 2 of the greatest toxins, it’s time to shift gears and focus on the foods we should be eating. In 2011, Harvard Health Publishing released a visual health guide that focused on the healthiest foods on earth and how much we should be eating. They called this report, the Healthy Eating Plate; a detailed blueprint for healthy eating and portion control based on scientific research. Here’s just some of what they uncovered: Increase your Fruits & Vegetable Intake It should come as no surprise that most of us aren’t eating enough fruits and vegetables, yet they carry some of the highest levels of vitamins and nutrients of all the food groups. In fact, the Healthy Eating Plate recommends that we fill half our plate with fruits and vegetables.

Table of Contents Table of Contents 3 Introduction 5 The Art of Engagement 6 How to Avoid the Friend Zone 13 Hot Date Ideas 20 The Art of Seduction 23 Final Words 28 Resources 30 Sample Content Preview How to Avoid the Friend Zone Do nice guys really finish last? There’s one place that no man wants to find themselves in and that’s the dreaded friend zone. What begins as a potential relationship where you are investing the time and energy into getting to know her, suddenly shifts into some strange, awkward and then way-too-comfortable space where she stops looking at you as a possible love interest and begins to see you as a good, trusted friend. If you’ve ever experienced this before then you know how hard it can be to change gears and get back into the romantic partner category once she sees you as a buddy. So, obviously, you need to arm yourself with the tools needed to ensure you never get placed into the friend zone. Here’s how to get started: Stop Hanging Out and Start Dating The truth is, whether you end up in the friend zone or not isn’t always within your control, however there is one thing you can do to set the stage so that your chances of that happening are seriously minimized. It requires that you stop “hanging out” with the women you’re interested in and you actually start dating them. Dating involves two people with potential love interest. You are in a temporarily committed relationship that involves getting to know each other to determine whether you’re romantically compatible. But there’s a fine line between dating and just hanging out and you need to be very careful not to fall into the wrong category, otherwise you’ll likely find yourself in the friend zone. And friend zone is nothing short of a lack of sexual interest. Dating = Pathway to finding romance. Hanging out = Pathway to becoming friends. This means every date must have a purpose. For example, you’re not just taking her to a hockey game because you both share a mutual interest in watching the sport. Sure, the shared interest is great, but it should be the foundation of the date (the setting), not the purpose (to find love). The purpose is spending time together as a potential couple. It’s seeing how you both interact and engage with one another, how you feel spending a few hours in different settings and situations. It’s about testing the waters of romance. So, during that date to the hockey game, consider the different ways you can set the tone so that she knows you are interested in her as more than friends. Be romantic, be sweet, and above all, be genuine and nurturing. Engage in conversation that goes beyond surface chatter (read the previous chapter if you need help with that), and always stay focused on the real purpose of the date. Here are a few tips to keep yourself out of the friend zone: Be Playful and Flirty Don’t be afraid to flirt with her. This banter stage of dating is important because it clarifies your intentions and tells her that you are interested in her, well beyond just friends. Keep it light, joking and playful. Don’t be Subtle Don’t play hard to get or hold back when feeling the attraction. Men who find themselves in the friend zone are often there because they didn’t make their interest known and instead were subtle flirters. If you’re worried about coming off too strong, think about the alternative: that you make her feel you just aren’t interested enough. If you need to turn it down, she’ll let you know. Build Sexual Tension As just mentioned, flirting is important because it shows interest in a sexual way, but you want to do your best to work on building sexual tension as well. You can do this through playful, lingering touching such as placing her hand on her shoulder, or her lower back when guiding her through the crowd. Women love the possessive touch of a man they’re interested in because it makes them feel special and desired. Don’t Talk Yourself Down Guys who end up in the friend zone are notorious for cutting themselves down to lighten conversations, or to simply come off as humble. The truth is, men who constantly self-deprecate aren’t sexy. Sure, you might get a laugh or two and think that you’re being endearing, but when it comes to relationships, you want her thinking of you sexually, not as a stand-up comedian who highlights all the reasons she shouldn’t be attracted to you. Intense Goodbyes If the date ends on a high note, let her know that you’re hesitant to end it even though you need to. Leave her wanting more and always end the date while the excitement and energy is at an all-time high. It’ll take some experience to know when the timing is right, so keep a pulse on how the conversation is flowing and whether things are moving along or it’s a good time to end the date. Hot Date Ideas The perfect date begins with the perfect setting. Get this wrong and you’ve made things so much harder on yourself. When it comes to choosing the right setting, there are a few things to keep in mind, including: A Setting that Promotes Intimate Conversations This means you obviously want to avoid rowdy bars with loud music that makes it impossible to hear one another. Instead, choose places that nurture conversation and allow you to both relax and get to know one another. A Setting That’s Affordable Whether you can afford it or not isn’t the point. Bringing her to expensive restaurants may send a signal of high expectations and create a tense and awkward interaction. Instead, choose casual places that set a comfortable tone, free of strings attached. A Setting That’s Interesting Go off the beaten path and do something fun and interesting. Rather than the cliché walk on the beach, consider going hiking, ice skating or kayaking. Not only will you show her you’re putting thought into the date but you’ll build memories and have stories to share.

Table of Contents Chapter 1: Why Vitamins and Minerals Are the Answer .. 6 Starting With Vegetables and Fruits is the Solution ..... 9 Chapter 2: An Introduction to Vitamins ..12 Fat Soluble Vitamins 13 Water Soluble Vitamins ......15 Chapter 3: An Introduction to Minerals and Other Amazing Nutrients in Fruits and Vegetables .....18 Other Essential Micronutrients ......20 Chapter 4: Fruits and Vegetables for Athletic Performance ..23 Top Fruits and Vegetables That Improve Athletic Performance 24 Beets .....24 Potatoes 25 Spinach .25 Kale25 Mushrooms ..26 Carrots ..27 Apples ...27 Chapter 5: Amazing Superfood Fruits and Vegetables for Mood, Energy, Beauty, and More...29 Broccoli and Leafy Greens for Beauty and Pregnancy ......30 Cayenne Pepper for Weight Loss, Testosterone, and More .....32 Elderberry for Inflammation .34 Chapter 6: How Antioxidants Help You to Live Longer ..37 Chapter 7: How to Use Fruits and Vegetables to Successfully Improve Your Health ......40 How Many Fruits and Vegetables Do You Need Really? ...41 The Dangers of Too Many Fruits and Vegetables ......42 Chapter 8: Creating a Diet Rich in Fruits and Vegetables ......44 The Strategy: The Aim is Variety ......45 How To Increase The Variety of Fruits & Vegetables ....47 Chapter 9: What About Multivitamin Supplements? 49 Chapter 10: Conclusion - Your Blueprint for Greater Health .52 Sample Content Preview Chapter 2: An Introduction to Vitamins Before we go further, let’s examine more closely the specific benefits of fruits and vegetables. And of course, the first place to start is by looking at the vitamin content. It may surprise you to know that vitamins were discovered less than 100 years ago. Until they were officially discovered, doctors knew that certain foods helped with certain physical conditions, but they did not understand why. For example, the British Navy carried a supply of limes as early as 1975 because doctors had found that eating a certain amount each day, or drinking the juice, stopped sailors from getting scurvy. However, it was not until 1912 that Casimir Funk, working in the UK then later in the USA came up with the term “vitamines,” which later became vitamins. The study of vitamins has progressed since that time, and whereas most of us know the names of the most common vitamins, we may not always understand what they do. There are two types of vitamins. These are fat soluble vitamins and water soluble vitamins. Fat soluble vitamins are those vitamins that the body is able to store. This means that if you do not use all of the vitamins that you consume, they can be stored in the body for use when the body is in need of them. The obvious advantage of fat soluble vitamins is that if your diet is temporarily lacking in one of these vitamins, you are less likely to suffer a deficiency. That disadvantage of these types of vitamins is that if you consume too much of one of them, then your body is unable to flush out the surplus and you could suffer from a vitamin overdose. Fat Soluble Vitamins The most commonly known fat soluble vitamins are vitamin A, vitamin D, vitamin E and vitamin K. Vitamin A helps to keep the skin moisturised, as well as ensuring that the mucus membranes remain moist, supple and smooth. It also helps to maintain healthy eyesight in low light, as well as keeping the reproductive system healthy and promoting healthy bone growth. Sources of vitamin A include whole milk, butter, eggs and liver. A form of vitamin A, carotenoids are found in red, yellow and dark green vegetables and fruit. Vitamin D is essential for the body to absorb calcium. Therefore, it is responsible for healthy teeth and bones, just like calcium. However, both are needed and work together. Vitamin D is often added to 'fortified' foods such as fat spreads and cereals. It is also known as the sunshine vitamin as the main source of vitamin D comes from sunlight. Vitamin E is responsible for maintaining healthy muscles, nervous system and reproductive system. It is also an anti-oxidant. Being fat soluble, it is stored in the body and can help to protect body cells from the effects of free radicals, which be damaging to other body cells. Sources of vitamin E include whole grains, nuts, wheat-germ oil and green leafy vegetables. Overdosing on vitamin is thought to be dangerous. Vitamin K is mainly responsible for blood clotting. Without it, every time you cut yourself you would be in danger of bleeding to death. This vitamin also makes kidney tissues and bone. Sources of vitamin K include liver, cheese, cereals, dark green leafy vegetables and fruit. It is also made in the intestines by friendly bacteria. Water soluble vitamins cannot be stored in the body. This means that if you consume too much of one of these vitamins, the amount that is not used is excreted through urine. The advantage of water soluble vitamins is that you are unlikely to suffer from an overdose. The disadvantage of these vitamins is that you may need to take in larger amounts as it cannot be stored. If your diet is deficient in one of these vitamins, even for a short time, you may suffer symptoms of vitamin deficiency as a result, there is no back up supply stored in your body. Water Soluble Vitamins The most commonly know water soluble vitamins are vitamin C, and the entire group of B vitamins. Vitamin C is also known as ascorbic acid. It helps to maintain the body's connective tissues, that is, the muscle, fat, and bone framework. It also helps to heal wounds by speeding up the production of new cells, is an anti-oxidant, and helps the body to absorb iron. Another function of vitamin C is to protect the body's immune system enabling it to fight infection. Sources of vitamin C include fruit, fruit juices and vegetables. The B group of vitamins consists of B1 or thiamin, B2 or riboflavin, B3 or niacin, B6 or pyridoxine and B12 or cyanocobalamin. This group of vitamins is essentially concerned with keeping the body functioning properly. Vitamin B1 is essential in helping the body to metabolise energy from fats, alcohol and carbohydrates. Sources of this vitamin are lean pork, unrefined cereals, seeds and nuts. B2 helps the body to use and digest carbohydrates and proteins and maintains a healthy appetite. Sources of B2 include fish, poultry, meat, milk and eggs. Brewers yeast is a good source of this vitamin, as are dark leafy vegetables. B3 is essential for proper growth and enabling oxygen to flow through body tissues. It is also responsible for maintaining a healthy appetite. Sources of vitamin B3 include fortified bread and cereals and meat. B6 is responsible for obtaining nutrients and energy from the food we eat. It helps prevent heart disease by removing excess homocysteine from the blood. Sources of B6 include soya beans, means, nuts, eggs, whole grains, fish, lamb, port, chicken and milk. B12 helps to make healthy red blood cells. It also enables the body to transmit messages between the body's nerve cells, enabling us to hear, move, think and normal everyday activities. It is made by bacteria in the body's small intestine. This vitamin is added to many foods, including cereals, and although it is a water soluble vitamin, it can be stored in the liver. Sources of B12 includepoultry, fish, milk, meat and eggs. The best way of ensuring that you take in enough water soluble and fat soluble vitamins is to eat a balanced diet. If you think that you may be deficient in some vitamins, you should consult a doctor for advice.

Sample Content Preview Is that exciting enough for you? Look people love to watch videos on all kinds of different subjects. They will use YouTube as a search engine to find what they want. It is the second largest search engine in the world after Google. If your channel provides what those searchers are looking for then you will get views. You can then tell your viewers to go and visit your website (or Facebook page etc) for more cool stuff. Give them a good incentive to join your email list and they will do it. Yes there are other video sites such as Daily Motion and Vimeo. These sites get a pretty good amount of traffic but they are miles away from YouTube. If anyone tells you that YouTube is saturated then just ignore them. It is the only way to go for your vlog! Create Channel Art and your YouTube Channel A YouTube channel without channel art does not create a good impression. So spend time designing and creating appropriate channel art for your vlog. If graphic design is not your thing then go to Fiverr.com and find someone that is good at it. Tell them what your channel will be about and give them your ideas for the channel art design. It will only cost you a few bucks to have great looking channel art created. This is well worth it. You will also need a small image for your channel icon. This is the logo for your vlog. Once you have settled on this you can add it into all of your videos and on your merchandising going forward. If you don’t already have a YouTube account then you will need to create a free Google account at https://www.google.com/. This is very easy to do and will take you less than 5 minutes. With your Google account set up head over to YouTube.com and log in with your Google account. Then go to https://www.youtube.com/create_channel and create your vlog channel using your brand name. After setting up your channel we highly recommend that you create a custom URL for your channel. To do this your YouTube account needs to be more than 30 days old and you will need at least 100 channel subscribers. You will also need a photo of yourself and channel art loaded. Once you are at this point go to https://support.google.com/youtube/answer/2657968?hl=en for precise instructions on how to create your custom channel URL. This is really worth doing. Plan the Content you will create OK so your channel is all setup to go and the next step is to upload some videos. Take a look at other successful vlogs for inspiration here. How did they start? Think about adding elements to your videos that you will include all of the time. For some this will be a look at the comments. For others this is a recap. If people like these recognizable segments they will come back for more and are very likely to subscribe. Plan out the first few weeks of video creation and then schedule these. Committing these to a schedule will help to motivate you. Remember that consistency is the secret to a successful vlog. It is just common sense that you want to create the most engaging, inspirational and informative videos that you can. After a while of creating videos for your vlog you may well find that you can create great videos on the fly. Until you get to that stage we recommend that you follow the steps below. Create a Script Most people just can’t sit in front of a camera and talk freely about their subject. If you can then great – if not then the best thing to do is to create a script. Think about what you want each video to achieve when planning your script. Do you want the viewer to take action after watching? The most important parts of a video are the beginning and the end. Make the start really compelling to motivate the viewer to watch all the way through. Keep in mind that most people have very short attention spans and if you don’t make a good start with your videos then even passionate followers will not watch. You need to make the end of the video very inspiring too. This is especially important if you want them to take a specific action like visit your website. If you have no specific call to action in mind then give them a taste of what the next video will be about. Ensure that your video script flows nicely. If you are going to show your audience how to do something then plan out what you need to do and when. If you are recording outside then where will you go first, second and so on? After planning your script then create a storyboard. If you are going to narrate over the top of the video then practice this. Remember to keep your videos as short as you can. If a tutorial is going to be long then break it up into 2 or 3 videos. What about Equipment? OK we did say at the start of this guide that you could make a video for your vlog with just your smartphone. You can get started this way but there are better ways to make your videos. This all starts with a good quality camcorder. You do not need a professional digital camera to shoot your vlog videos. When your vlog is successful and you are generating revenue then go and get a pro camera. Until then just use a good quality camcorder that will shoot in HD. If you are going to shoot videos indoors then you need to think about lighting. Shoot some test footage to see how good the lighting is. Invest in some lights if you need to. It is pointless spending out for a high quality camcorder if the lighting is poor. You need a good quality microphone as well. If you create videos with poor audio quality then you will not succeed with your vlog. For indoor recording get a high quality USB microphone. What about screen recording and video editing? If you are going to create tutorials then you may want to record your computer screen. Desktop recording is easy with Camtasia but this will cost around $200. There is a free option which is CamStudio. Give this a try first. CamStudio will only work on Windows based computers. If you have a Mac then you can try macOS Mojave. There are other free screen recording applications for Macs. After shooting your video you will need to edit it to make it the best it can be. If you have CamStudio or Camtasia then both of these will do a good job. There are free video editing applications available for Windows and Mac users. Windows Movie Maker is a good video editing suite for Windows users and if you own a Mac then use iMovie. You will find both of these applications easy to use and you can add transitions and other features to make your videos look really great. Creating your Video Speak with passion in your voice. Don’t be monotone and boring. This will drive people away faster than you can imagine. Be enthusiastic throughout the video. You can’t expect your audience to be enthusiastic about your videos if you are not. If you are creating a tutorial then provide proof that your methods really work. Show them before and after or the end result whatever applies. If other people use your methods then ask them to provide a video testimonial. Add as much social proof as you can. Appeal to people’s emotions as much as possible in your video. Tell them how exciting it will be for them to travel to the destination you are filming in. Or tell them how beautiful they will look after using your make up tips. Test how well your Videos are received In your mind you have created a great video but what really counts is what your audience thinks. You need to look at a few things here such as how many viewers watched your video from beginning to end? If that wasn’t the case for a lot of viewers at what stage of the video did they stop watching it? Is there a problem with a certain section of the video? How many people liked the video and how many gave it a “thumbs down”? Read through the comments and see if there are any criticisms there. Don’t take them personally. Treat them as good feedback to create better videos in the future. What can you do if your video was not well received? Well you can either edit it to add the information that people in the comments say was missing, or you can create a new video that covers this. So now you know how to create great videos that will keep people engaged and wanting more from your vlog. Go with the majority flow. With all videos there will always be someone that has a complaint to make. If the majority of viewers like your video then you are on the right track. Always ask viewers of your videos to subscribe to your channel if they haven’t already. Ask them to “like” the video as well and encourage them to leave comments so that you can create better videos in the future. Tell your viewers that your vlog is for them so any feedback is very helpful. Do everything that you can to appeal to people’s emotions. Tell them that they can do whatever you are showing them to do. Use words like “exciting”, “fantastic” and other superlatives. And always be passionate in your videos!

Sample Content Preview Eat Right and Mind Your Diet It sounds simple to eat right, but with all the fad diets and questionable plans out there, the best thing you can do is just to eat right for your needs. No matter what type of diet you go on, eating fresh local produce is better for you than any other type of food. Try making half your plate veggies and a fourth of it fruit, and you will automatically feel healthier. Your mind will become sharper too. The reason is that your brain needs glucose to work best, and the easiest way to use glucose in a healthy way is from fresh produce like fruit and veggies. * Eat More Fruit – Some people are afraid of fruit but if you don’t have diabetes, you can and should eat fruit. Don’t drink fruit; eat it. Eating berries is especially very good for you. Fruit is fantastic for brain health. The more colorful the fruit, the more you should eat of it. Dementia is marked by plaque build-up in the brain, but fruit can help reduce that. * Eat More Veggies – Just like fruit, veggies help reduce oxidative stress which is thought to be one of the causes or contributors to different forms of cognitive decline (including various forms of dementia and Alzheimer’s disease). This makes veggies one of the most important things you should consume. * Drink Lots of Fresh Filtered Water – Most of us are walking around slightly dehydrated because we have learned to ignore our thirst cues. In fact, your body wants water so much that sometimes it tells you that you are hungry in hopes you’ll eat something with moisture. Your brain cells require a certain balance of compounds, including water, to work properly. If you are fully hydrated, you’ll be less likely to suffer cloudy thinking. * Avoid Processed Food and Sugar – Every diet that exists asks that you stop eating processed food and sugar. No one is ever going to say that it’s a good thing to eat this stuff. Therefore, regardless of the type of diet that you choose to follow, stop eating processed food and sugar as much as you can other than the occasional treat. * Eat Fewer Simple Carbohydrates – While today there is no such thing as "complex carbs" or carb combining to create a "complete" protein, the fact is that some carbohydrates can contribute to weight gain as well as blood sugar issues in some people. White rice, white noodles, white pizza crust are all examples of this. However, you don’t need to stop eating it; just eat less and watch your serving sizes. * Eat Healthy Protein – When it comes to eating protein, your body needs some protein to run properly. However, it can make protein out of the food you consume if you are consuming enough calories. You only need about 15 percent of your caloric intake to be from protein, but you can go up to 30 percent if that makes you feel better. Choose from lean fish, turkey, chicken, beef, pork, and tofu. Choose cage-free, grass-fed, organic choices in the right serving sizes, which for most people is about the size of the palm of your hand. * Eat the Right Serving Sizes – Whether we like it or not, calories matter. You can find out what your calorie needs are by looking at a chart, or you can even get tested to find out how much your body metabolizes. Just go by the weight you want to be on the chart (https://www.calculator.net/calorie-calculator.html). For example, a 5-foot 5-inch 52-year-old woman who weighs or wants to weigh 135 pounds can eat about 1223 calories a day if she only sits around and never moves. That’s the baseline that she needs to maintain this weight. * Eat When You’re Hungry – You really don’t need to eat at prescribed times. Just because the clock says it's time to eat, doesn’t mean you need to eat. If you are not hungry, you don’t need to eat. If you just eat when you have real stomach hunger, you usually can’t overeat. If you need to be on top of your game brain-wise, it’s a great day for starting the day with a fruit and yogurt smoothie bowl. When you focus on eating right at least 80 percent of the time and moving enough at least 80 percent of the time, guess what - you will experience at least 80 percent of the results that you wanted before you started. This is just a way to tell you that you don’t have to be perfect to experience the benefits of eating right when it comes to your brain health. Add in exercise, and you can eat more and still benefit from a proper diet. Exercise and Move More No matter your age or physical fitness level right now, moving more is going to benefit you unless you have an illness where your doctor asks you not to move. And that is very rare because the human body simply works better when it’s in motion regularly. In fact, it’s said that sitting more than four hours a day at a stretch is worse than smoking. And, one of the very best things you can do for your health is not to smoke. So, it makes sense that you need to move more. But, like most things, it really doesn’t take much to make exercise pay off. * Do What You Love Doing – Don’t think that you must do any type of exercise you don’t like. You don’t. You can find something that will work and that you like doing and can get through without too much discomfort. The important thing is to do something each day. Even if all you do is go for a twenty-minute walk after dinner, that’s better than doing nothing. * Try Something Once – If you’re not sure about something and you think it’s safe for you to try (ask your doctor if you’re unsure), go ahead and try it at least once. You might love rebounding, hot yoga, or pole dancing. Who knows what you will like until you give it a try? Hint: trying something new can become the entire exercise when you’re being active. You don’t have to do anything twice. * Try a Group Class – One way to get motivated is to go to a group class. Group classes often have an emphasis on helping motivate each other. It’s also fun to socialize at the same time. Try a group water aerobics class or if you are at a higher level, try a group cycling class so that you challenge yourself more. * Do It at Home – Even if you don’t want to be around other people when you sweat, today you can do so much at home. There are videos with any type of exercise class you want to join that you can watch right on your television anytime you want to. These can be found on Amazon Prime or you can rent or purchase them. * Find a Friend – If you have some energetic friends already, get together to do some form of exercise. You can make it a regular date with each of your friends to do something physical together. For example, you can hike with Sue on Sunday and go to Jazzercise class with Rebecca on Tuesday. * Learn from an Expert – When you are learning something new, it’s also a good idea (if you can afford it) to take a class or hire an expert to teach you the right form. You may also enjoy the movements more when you know how to do them right to avoid body pain. For example, with yoga, it’s essential to do the movements correctly to avoid injury and gain the most benefits. * Join a Team – If you enjoy team sports, it’s a great way to ensure that you get your exercise in. Between training, between seasons, and practicing during the season and playing the games, you’ll get in plenty of workouts. Plus, you’ll have a built-in social life too. And yes, there are team sports in all kinds of games for all ages in many areas. If there isn’t, you can organize one of your own. Ensuring that you exercise and keep moving every single day is essential. Regularly you only need a brisk 20- to 30-minute walk at a minimum to maintain health. If you want to build muscle or lose weight through exercise, you may need to plan something more intense. The trick, though, is to mix it up and do different things each day to keep it fun and exciting. It’s hard to overstress the importance of eating right and moving more. But, the really cool thing is that it doesn’t have to be super-strict to be effective. Again, just focus on doing the right thing 80 percent of the time, and you will be super-successful using diet and exercise to improve your mind and keep it sharp.

Table of Contents Introduction . 6 Chapter 1 - An Introduction to Amazon FBA .. 7 Chapter 2 – Getting Started – Setting Up an Amazon Seller Account and Selling Your First Product ...10 Creating Your Account 11 Creating Listings ..12 Sending the Stock 14 Chapter 3 – How to Choose a Niche and a Product .17 The Niche .18 Choosing the Best Product Types ..19 Chapter 4 – How To Source Products22 How To Choose a Product To Sell ..24 Packaging 28 Creating Attractive Packaging 28 Keep it Minimal 29 Keep it Safe .30 Make it Desirable and Think About Branding 30 Barcode 31 Chapter 5 – Marketing and Selling .32 Use AdSense ...33 Run a Blog ...34 Creating Buzz ..35 More Options ...36 Chapter 6 – Photography and Product Descriptions ...37 Description ...38 Photography .39 The Tools .39 The Setting ...40 The Composition ..41 Chapter 7 – SEO for Amazon Products .42 Keywords and Keyphrases ..43 Rating and Reviews for Amazon Products .45 Chapter 8 – Alternative Options .47 Creating Your Own Products...48 Selling Beyond Amazon ..48 Step 1 - Do Your Research .49 Step 2 - Know Yourself 49 Step 3 - Find Your Ally .50 Step 4 - Use a Sales Representative ..50 Chapter 9 – Scaling Your Business ...52 Basic Growth 52 Branding ...53 Other Fulfilment Companies 54 Chapter 10 – Conclusion and Blueprint for Success ..56 Sample Content Preview Sending the Stock Woah there! We haven’t even chosen our products yet! While this is true, it’s useful to go through the set-up process now, just so that you know what you’re going to be dealing with once you’re ready to go. If you chose Amazon as your fulfilment method, you will next be taken to a page titled “Send/Replenish Inventory.” Once you get to this point, you will need to provide more details for your item. That includes such things as the proportions of the item and the weight. There are also some key requirements for all items that are going to be sent to Amazon. They all need to be labelled with a label that is unique to that item, with a shipment ID. This is an internal barcode Amazon will use in order to track and manage all of its inventory. You can either get the freight forwarder to handle this for you, or you can pay Amazon to do it on your behalf. Using a freight forwarder is cheaper, but only slightly – and Amazon is easier to use! Now you’ll need to tell Amazon how the inventory will be delivered. You can pick “Small Parcel Delivery” and “Amazon Partnered Carrier.” This means that the factory will be able to send products to Amazon using a carrier that is approved by Amazon. It’s a good idea to make sure that all the boxes you send have a consistent size and weight, which will keep this easy to calculate. You’ll need to prepay for the delivery based on the number and proportions of the boxes that you will sell. Amazon will generate a pre-paid label for you in the form of a PDF. You’ll simply pass this on to the freight forwarder, and the freight forwarder will attach them to the cartons to give to the carrier to take over to Amazon! The freight forwarder is of course the company that will take your products from the factory, through customs, and to the desired country. Seeing as many of the manufacturers you work with are going to be based in China, you will need a freight forwarder as well as a carrier at the other end (usually UPS) to bring your product to Amazon’s warehouses. After you’ve gone through all these steps, you’ll be shown the cost of the shipment. Just click accept (assuming you do) and you can then proceed. That’s everything done! All that is left is to wait for your parcels to arrive, at which point your listing will be live and people will be able to begin placing their orders. How exciting! Chapter 3 – How to Choose a Niche and a Product Okay, so now you understand the logistics of these logistics… you understand how to set up your Amazon account, you know the steps involved in the storage and the delivery, and you are ready to start sourcing and selling your products. At this point, the next important step is to actually choose your products and decide what you want to sell. There are many factors to consider here, and it’s very important that you take your time: the decision you ultimately make is going to dictate the trajectory and success (or otherwise) of your business going forward. So how do you pick your niche and your product? The Niche I use the term “niche” because this is the internet marketing term you may be familiar with. In this case though, “industry” would be more appropriate. The product you sell is broadly going to fall into a category, whether that be fitness, health, money, fashion, grooming, pets, technology, or something else. The industry you choose should be your first decision, as it will help you to narrow down the kinds of products you’re going to sell and who you will sell to. Keep in mind that you can likely find everything from extremely cheap items, to “big ticket” items, no matter what industry you choose. For instance, if you choose to sell tech products, then you could sell styluses and phone cases, or you could sell super-powerful computers! Don’t let this be a factor that sways your decision then. Common advice for authors is to “write what you know.” This also applies here! If you want to be successful, then choose a niche that you know inside out will help a huge amount. Not only does this allow you to choose products that you can appreciate yourself (meaning it’s likely to appeal to other people like you), but you’ll also be able to test it more thoroughly. Moreover, if you’re going to be content marketing and running social media accounts, then you’re going to need to spend a lot of time reading and writing about the topic you’ve invested in. If you aren’t at all interested in that subject matter, then this is going to come across and you’ll find it much harder to become a thought leader. Finally, if you already have a platform such as a blog, Facebook page, or YouTube channel, then of course you’re going to want to leverage that by creating products you can sell to that same audience. Other considerations such as demographic (who buys these products), whether the product category satisfies a need or a want, and how broadly appealing the niche is. The best advice for that latter question is to choose a category that balances the line between being too big and competitive and being too focussed and narrow. Choosing the Best Product Types Once you have your industry or product category, the next thing to consider is the actual specific product you want to sell. So if you’re in fitness, are you going to sell dumbbells, resistance machines, protein shakes, or something else entirely. Again, this comes down to many of the same factors as before: • Does the product make sense considering your own interests and any audience you’ve built? • Is the product broadly appealing within your niche, without being too over saturated? • Is this something that people really NEED or something they WANT? Is there an emotional drive behind that WANT? Consider the value of a “consumable” product such as protein shake. These need to be replenished, and so if your buyers like what you offer, they can provide you with a steady, ongoing source of income! We’ll look at the individual pros and cons of specific items in terms of profits in the next chapter. But for now, some useful considerations to keep in mind are the value of the product. A much more expensive product will require a bigger investment and will sell less frequently, but it will help you to make bigger profit in a shorter timeframe (assuming it sells). Larger items are also more expensive to ship (size and value don’t always correlate). More expensive items are more difficult to replace as well.

Table of Contents Introduction 6 Chapter 1 .... 10 How Positive Thinking Works .. 10 How Do Happy People Find Good In The World? ... 11 Decide To Be Happy .. 13 Positive Attitude In Action .... 14 Our Minds Create Our World 17 Chapter 2 ... 20 Benefits Of Having A Positive Thinking... 20 Positive Thinkers Cope Better With Stress .... 20 Optimism Can Improve Your Immunity .. 21 Positive Thinking Is Good For Your Health .. 22 It Can Make You More Resilient . 23 You Have Better Relationships With People . 24 More Focused And Concentrated .... 25 More Confidence . 25 They Have A Happier Life . 26 Chapter 3 ... 29 How to Recognize "BLUE" Thoughts .. 29 Blaming Myself .... 30 Looking For The Bad News .... 31 Unhappy Guessing ... 32 Exaggeratedly Negative 33 Chapter 4 ... 36 What Negative Thoughts Do To Your Brain . 36 The Link Between Thinking and Actions .... 39 Chapter 5 ... 43 Tips to Train Your Mind for Positive Thoughts . 43 Subconscious Retraining ... 43 Set Aside Specific Time for What You Love .. 44 Take Good Care Of Yourself ... 45 Give Positivity To Feel The Positivity ... 46 Focus On What Makes You Happy To Be Alive . 47 Flip Negatives Into Positives .. 48 Chapter 6 ... 50 The Role Of The Language We Use 50 Positive Language 51 Positive And Negative Language And The Brain 52 Characteristics Of Positive Thinking 54 Monitoring Your Self-Talk 54 Establishing A Psychological Space. 55 Positive Responses ... 56 Become A Positive Contagion 56 The Importance of Positive Language .... 57 The Relationship Between Positive Thinking and a Positive Attitude .. 58 Chapter 7 .... 62 Steps On How To Train Your Mind To Think Positive . 62 Step 1: Observe Your Thoughts ... 62 Step 2: Scan For The Three Daily Positives ... 63 Step 3: Give Someone A Shout-Out . 64 Step 4: Help Others .. 65 Step 5: Surround Yourself With Positive People 65 Step 6: Look After Your Body And Mind .. 66 Step 7: Let Go Of All The Negativity So That You Can Have Inner Healing .. 67 Step 8: Make Time To Do Something That You Love . 68 Chapter 8 ... 70 Thinking Systems For Success – Planning Positive Future ... 70 Addressing Failure .. 72 Developing A Winning Formula . 73 Establishing Your Systems .... 75 Understanding And Assessing Your Process . 76 Studying Others And Their Actions 76 Anticipating Challenges 77 Conclusion . 79 Sample Content Preview Decide To Be Happy Being happy and living a positive life is a decision that you make. You can choose to see things as glass half empty or half full. Yes, things may not always fall in place. Bad situations will happen to you at some point in life, but that does not mean that you will never have it all. No one can say their life has always been a straight line. You will have some mountains, hills, and valleys along the journey of life. The trick is for you to enjoy every season and choose to count your blessings one by one instead of complaining about what did not go your way. The people around you will, at some point, disappoint you, but that does not mean that they are bad people or that they hate you. When you look at everyone, choose to see the best intentions on their part. Trust me, most people are striving hard to do the best the way they could. Instead of focusing on that small thing they said that you did not like, why not look at the many good actions and words they have done to you before. Finally, no matter what happens, decide to remain cheerful. In every situation, there is a hidden blessing underneath it. Your job is to find it! Positive Attitude In Action If there is anything life has taught each one of us is that when things are going well, it is easy to be happy. However, when we face unexpected setbacks our faith is put to the test. It is during difficulties that we demonstrate to ourselves and the world around us what our true attitude is. Ensure that what you portray is a positive one. Choosing to have a positive attitude will help you in more ways than you can imagine. When you think positively, your mind, whether conscious or subconscious, will not be able to entertain any negative thoughts or doubts. Once you learn how to think positively, there are so many amazing changes that will happen in your life. Your brain will begin to operate a state of the abundant flow of feel-good hormones. It will make you feel like a heavy burden has been lifted off your shoulders and suddenly you are light again. Additionally, you will notice a major boost in confidence, and you will take on tough assignments that are outside your zone of comfort. When you reduce your self-limiting thoughts, you release the brakes you have applied in your life and suddenly experience new levels of growth you have never imagined possible. In other words, when you harness the power of positive thinking, you change your whole life. Let us consider a real-life example of the power of positive thinking. A child runs outside to play with friends. It is through their running that they develop athletic skills. Interacting with friends through play helps the child develop a team spirit and effective communication skills. Their ability to explore the world around them goes a long way in building their creative skills. It is the simple act of playing with others that helps build the child into a holistic individual equipped with skills that are valuable in their day to day life. The truth is, it is these skills that last much longer than the emotion that stirred it up in the first place. Years down the line, it may be this athletic skill that will land them a scholarship as a college athlete, or their team spirit and communication skills that will help them do well in their role as a senior managing partner. According to Fredrickson, this is referred to as the “broaden and build theory”. This is because, when you have a positive emotion just like a child, your sense of possibilities will broaden, and you’ll have a more opened mind. This, in turn, goes a long way in helping you build new skillsets that will prove to be valuable later in life. Our Minds Create Our World Look around you. What can you see? The truth is everything that you see around you, whether a chair or a human being, has been created and first perceived by the mind of an individual. In other words, whatever your mind can conceive and believe, it can simply come into being. Well, some people may think that this is a poor positive thinking strategy that you have heard of over and over again. Up to this time, we had not been able to scientifically prove the power of positive thinking. However, today we can do that with the help of quantum physics. What quantum physics has unraveled to us about the human mind, perception, and beliefs about reality is that you can use your mind to alter reality to perfectly fit your viewpoint. For instance, so many scientists have demonstrated that the universe is made from particles while another group argued that it is made from waves. After many years of arguments, they all decided to take a step back so that they can have a different perspective. It is then that they discovered that the universe was created from waves or particles based on the scientists’ expectations. If they expected that the world was formed from waves, that is exactly what they would see. And if they thought it was formed from waves, that is exactly what it appeared to be. In the same manner, you continue to believe that reality is as it is because you think that certain things are beyond your control. However, the truth is, the reality is as it is because you expect it to be that way. Funny huh? Well, this same concept explains the reason why so many successful people place so much importance on the power of their minds and thoughts. In other words, they create their realities by what they believe and then go ahead to put their efforts on cultivating their mindset. This is what eventually leads them to phenomenal success and joy. Then you wonder why the average person blames other people for their circumstances and failures. The secret is to look deep inside for the source of both failure and success. The important question here is, "if your success in life is based on your mindset, what are you going to do about it?" Chapter 2 Benefits Of Having A Positive Thinking Optimism is a virtue that is often portrayed as bringing happiness and fullness into life, and truth be told, these are not just words. There are so many benefits that positive thinking brings to our lives; health, relationships, confidence, among others. If you are not a positive thinker yet, here are some of the reasons why you should embrace a positive mindset. Positive Thinkers Cope Better With Stress It is normal to go through seasons of hardships in life. However, it is only a positive thinker that can effectively cope with the stressful situation compared to a pessimist. According to one research study, when an optimist encounters a challenging situation, they are highly likely to focus on the things they can do to solve the problem at hand. Instead of dwelling on your disappointments and frustrations, it is important that you devise a plan of action or seek help from people who can advise or help. Optimism Can Improve Your Immunity Based on recent research studies, the mind has been shown to have a very powerful effect on the body. One of these effects is on the immunity of your body. One study demonstrated that when certain areas of our brain associated with negative emotions are activated, the immune response of the body to a flu vaccine is weakened. Additionally, research studies have also shown that if you are optimistic about a certain thing in your life, for instance how well you do in school, the immune response is strengthened compared to those who have a negative perception of the whole situation.

Sample Content Preview Changing anything in our lives takes a lot of willpower. Not only do we need to have the drive to do it, but we have to have the know-how and the ability to keep our goals in the forefront of our minds and take the small steps needed to get there every single day. If we aren’t always working toward bettering ourselves and our lives, it is very easy to become stagnant and lose our grip on the things we are doing that take us forward and fall back on bad habits that will hold us back. While the Paleo diet works in a simple way, the fact is that without discipline, it will not work for you. The benefits of course, will remain, but if you aren’t able to say no to your vices and begin to make changes in your life that you are able to stick with, there is really no point in reading any further. Unless, that is, you want to learn how to change that! There are several great resources on helping you to change your habits and develop a better lifestyle. We all have great potentials we can work up to, and if we are always able to see the gold at the end of the rainbow, then it can be extremely easy to keep following the path to get there. A lot of people give up before they even begin because it can be very daunting and difficult to do a big overhaul of our lives. It is hard to change the things that we are used to. We become emotionally attached to our lifestyles and certain things that release endorphins in our bodies, like foods that have a high sugar or fat content or other things that are addicting for similar reasons. But we do not have to be addicted to bad foods and enable ourselves to make bad choices because of them. If we are going to manage our lives better and become the strongest versions of ourselves that we can possibly be, we need to hold ourselves accountable for shaping the habits that we develop to improve our lives. We can’t blame anyone else for our health, especially once we reach a certain point in adulthood where every choice we make about our health comes down to the ways we manage our money and our time. There are some things in this world that are beyond us to control. We can let those sorts of things go. But we cannot let go those things that are within our grasp. We just can’t allow ourselves to change for the worse because that is the easier thing to do, or give up before we even begin or before we have formed real, true new habits to replace the old ones. In most cases, the key to developing new habits is patience and persistence. We have to know what we want, keep our eyes on the prize, and just go for it without apologies and with no turning back. So what if your friends or other family members don’t want to go paleo with you? Who cares if other people are around you making the same bad choices that you just vowed off? That doesn’t give you permission to turn your back on your goal. Those people are making their own choices, which is perfectly fine for them. However, you have set a goal for yourself that you know will better your life, and you can’t be swayed by peer pressure or enable yourself to go back to a vice and claim it’s because everyone else is doing it. Have some self-respect and hold yourself accountable for the choices you are making. If you want to eat healthy, clean foods and enjoy the paleo lifestyle, you can do it alone or you can do it with the support of those around you. In either case, you have to be doing it for the right reasons. Do things for yourself. For your own betterment. If you are only doing it to lose weight or to impress others or to jump on a bandwagon, chances are high that it isn’t going to be a lifestyle that sticks. It will be just another fleeting phase in you life and you may be reminded later of that thing you tried once but didn’t follow through with. Remembering the things you don’t do to the absolute best of your ability can be a stressful thing. We can feel shamed when we are reminded. We feel guilt for not treating our bodies as well as we know we should have. And those feelings can spiral into a pit of self-pity or depression that can sometimes lead to even worse choices. Avoid that! Work on making decisions for your health and sticking to them. If you don’t, you will have a sense of stress because we should be able to stand proud and say we did the best. We should feel pride in knowing that even when we hit a roadblock or we had a temptation and fell off the wagon, we managed to pick ourselves up and keep heading in the right direction because the choices we make are important and we are important too. We deserve to live in good health, eat good foods that nourish our bodies, and be proud of ourselves for sticking with the choices we make. Easier said than done though, right? Habits are difficult. They are neurological. They are psychological. If we have roadblocks that are preventing us from fully caring about ourselves and our choices and the impact that we have on the world around us, then those roadblocks will certainly show up and derail your efforts at developing a healthier lifestyle. So how do you avoid those types of roadblocks? What can we do to identify them and stop them in their tracks? First of all, it helps to really stop and think about the things that we are doing to help ourselves versus the things we are doing to hurt ourselves. Make a list if you have to. Think everything through carefully. Are you getting enough rest at night? Do you drink enough water? Do you exercise daily? Do you do cardio weekly? Are you keeping your living space in a clean, hygienic condition? Are you focusing on your mental health and clearing away toxic relationships so that they aren’t cluttering up your life and making you doubt your own worth? All of those things are actually very important to address if you are hoping to start making better choices for yourself and sticking with them. If you are constantly bogging yourself down with negativity, and you aren’t putting your own mind, body, and health first and foremost, developing better habits is going to get very, very tricky. If need be, think about why it is that you aren’t doing everything you want to be doing. Was there somebody in your life who told you that you shouldn’t be concerned with yourself? Do you feel like you are worth a better life? If you suspect there may be a deeper rooted issue when it comes to your ability to make changes in your life that will impact you positively, then don’t despair. There are several resources available to those who want to sort through the reasons they do not want to make better personal choices, or why they don’t feel good enough. Some of these options include going to counseling, speaking with a life coach of some sort, or simply doing some specific meditations that will help to guide you toward the issue and find some resolution. Understanding yourself is the single greatest way to begin making life-altering changes that will really last. Holding yourself accountable to those choices is just as important. If something is important to you, you can’t just let it go. You have to fight to hold on to it and make sure that you are taking charge of making that important thing a priority in your life. Nobody else is going to do it for you, and to be truthful, most people will actually make that more challenging. Everybody has their own opinions and needs and they may even be making demands of you. All of those things can be distracting when it comes to trying to get something accomplished. You have to have the confidence of knowing that the choices you make are important enough to you to follow through with, no matter who might be in the room disagreeing or judging you, or simply living in their own habits without understanding how tempting those vices might be. Developing new habits can take anywhere from a week to a month, depending on how adamant you are about sticking with the new routine and how often you are able to practice it. The best way to begin to implement a new habit is to make it your priority and to stick with it every day at approximately the same time. Routines are something that humans seek out; these types of ritualistic behaviors are easy for us because we are programmed to seek order for our survival. If you are able to get your meal plans around and eat at approximately the same time every day, it is going to be that much easier for you to stick to this habit. If going paleo is something entirely new to you, it is best not to jump right into it. You should start to change one habit at a time. For example, if you are completely addicted to refined sugars, try to wean yourself off of those first and get yourself comfortable with the slight change before undergoing the larger one. That way you are more comfortable during the transition and you don’t lose your resolve. It is important to stay on track! That’s why, if you end up slipping up and missing a day or eating something you know you shouldn’t, you should correct yourself as soon as possible. otherwise you can easily fall back into the bad habit instead of strengthening the new one you are trying to create. Don’t start feeling sorry for yourself or angry or upset about it. Accept that it happened, that you are human, and that you can do better. Then do better! It’s not impossible, it’s a matter of making a choice and sticking with it no matter what. The most important thing about building a habit is to remember that it takes time. Don’t think about how difficult it might be to go a long period of time struggling not to eat things you know you shouldn’t. think about the days you have succeeded and focus on one day at a time. That is the most effective way to get your goal accomplished. Don’t try and do the whole thing at once, or get caught up in the big picture. Just think about the little choices you have to make day to day and make a conscious effort to make the right ones! As the previous chapter mentioned, building new habits can be tough, but it is always possible! It can be difficult, however, and many times we need a system to help us to stay on track. Building a habit is one thing, sticking with it is quite another. To make sure you don’t fall off the wagon when it comes to developing your paleo lifestyle, you are going to want to take tremendous care to get back on the horse on those days where you might slip up and say, “What will one time hurt, I have been doing so well!” Sure, a one time slip up can be a nice indulgence, and in moderation any unhealthy lifestyle choices you make may be less damaging than if you were making those poor choices all the time, but you do not want to get in the habit of excusing yourself for doing things that you know, in your heart of hearts, is going against a very specific goal or lifestyle that you have in mind for yourself. If you tell yourself it’s okay to indulge once, you might want to indulge again later, and soon whatever self-control and discipline you had managed to summon will be lost. It’s a slippery slope when it comes to staying true to a new lifestyle, and if you aren’t willing to put the work in, you will never get the results you desire. However, if you are willing to hold yourself accountable, whether by journaling about your paleo journey or by making charts detailing your pitfalls and your success stories, you are that much closer to making it something so easy that you do it without even missing the way you once lived. The days of indulging in things that are bad for you will feel almost like a bad dream. It’s like someone who has quit smoking and hasn’t touched a cigarette in about ten years will sometimes say that it seems like a whole other lifetime ago and they can’t believe they ever did it in the first place. The same is true of going paleo. If you are willing to put in the time to make this work for you, someday you will look back on the bad choices you made for your health and feel horrified and perplexed at what you had been thinking all that time. Journaling can be a great tool. If you are writing down your victories and the things you have had a hard time with, you can make a plan to deal with those difficulties at a later time. Writing about your journey can help you understand what things might cause you to crave certain foods that you know are bad for you. That way, you can avoid triggering events and focus on making sure you remain in situations that allow you to make the healthiest choices possible for yourself. If you are craving something processed, for example, you can try the old bait and switch; think about the thing you are craving and equate it to a healthier alternative. Maybe instead of eating a cheeseburger from a favorite fast food restaurant, you could try a leaner meat burger instead. You can easily find bread alternatives or create wraps out of lettuce. You hardly miss the bun. Bread alternatives come in all shapes and sizes. Flax seeds can make impressive alternatives to bread. There are also other gluten free options that might work for you. Just make sure you are doing a good job at reading the labels to the foods you eat before you eat them so you don’t end up making a mistake that could cause your body confusion.

Table of Contents Table of Contents .... 3 Introduction 4 Tip #1: Set the Scene ..... 6 Tip #2: Look Around You ...... 8 Tip #3: Connect to Love ...... 10 Tip #4: Let Your Guard Down ..... 13 Tip #5: Become An Attentive Listener ...... 15 Tip #6: Pay Attention to Body Language .. 17 Tip #7: Listen To Your Instincts .. 20 Tip #8: Put Yourself First ..... 22 Tip #9: Don’t Over-Research ...... 24 Tip #10: Keep It In Present .. 26 Final Words .... 27 Resources ...... 28 Sample Content Preview Tip #4: Let Your Guard Down For years, women have been told that men love a good chase and that overly aggressive women aren’t likely to find someone that will take them seriously. Forget everything you’ve ever heard because in today’s world, the playing field has been levelled. Men love being chased just as much as women do and in many cases, men will feel far more at ease with a woman who isn’t afraid of showing him that she’s interested. In fact, imagine how much easier it will be to get to know someone you’re attracted to if they know they’re not wasting their time and that you’re serious about connecting with them on a deeper level. Playing coy isn’t always the best strategy when it comes to great dates that lead to everlasting relationships. Playing “hard to get” could make you come across as cold, distant and disinterested. It could also make him feel uncomfortable and create an awkward vibe that just doesn’t need to be there. So, if you’re interested in him, don’t be afraid to show it. Nurture the conversation with body language that lets him know you’re genuinely interested in him. Sure, if he cracks a joke that you don’t funny, you don’t have to laugh. You don’t want to come across as phony! That’s not your style, right? Instead, don’t be afraid to banter, to show off your sense of humor and tease each other affectionately. It’s a great way to break down those walls and get over the nervousness that comes from new relationships. Top 10 Dating Tips for Women: Special Report 15 Tip #5: Become An Attentive Listener Over sharing happens to the best of us. We get nervous and feel awkward and suddenly we’re dealing with a serious case of word vomit. It’s easy to lead the conversation to a point where we’re not tuned in to what someone else is trying to say, so it’s important to make sure you’re listening just as much as you’re sharing. You also should take your time answering questions that he may have for you. Not only will your responses be more thoughtful and genuine, but if you aren’t too quick to blurt something out, you’ll be able to avoid saying something you regret. Plus, becoming an attentive listener is a great way to let him know that you’re truly interested in getting to know him. The more questions you ask, and the more often you direct conversations away from talking too much about yourself, the easier the conversation will flow. At the same time, you want to be careful not to fire a dozen questions at him too quickly. Make sure he’s comfortable answering questions and avoid going anywhere near the toopersonal zone until you’ve had a chance to get to know each other and are aware of one another’s comfort zones. Instead, keep conversation focused on interests, hobbies and passions. Avoid talking about past relationships; at least in the beginning. Those deeper conversations can happen later once you’ve gotten off on the right foot and you’ve determined there’s a level of compatibility worthy of another date. Tip #6: Pay Attention to Body Language Body language speaks louder than words ever could. If you want to know what he’s feeling, and whether he’s genuinely interested in getting to know beyond sexual attraction, you’ll want to pay close attention to where his gaze rests and whether he leans in when he speaks to you. Research has shown that when someone is truly attracted to another they often allow their gaze to linger on the person’s face that they’re talking to, rather than scan their body. And remember, this goes both ways. Your own body language will tell your date whether you’re interested in him or not so if you want to show him you’re attracted, let your body language tell the story. Here are a few tips: Make Eye Contact: Not only is this a sign of respect, but it tells him that you’re interested in what he has to say. Posture: Your posture can indicate that you’re tired or bored just as much as it can tell him you’re really feeling a connection. Slouching indicates a lack of energy and interest so sit up straight or lean in to his direction. Smile! It’s the easiest way to let someone know you’re interested in them and it’s simply a universal sign of happiness. It’s also a great way to flirt without going overboard. Let your body language represent your interest or connection in someone and boost the quality of your dates up by making it clear that you’re having a great time and are thoroughly enjoying your time together. Tip #7: Listen To Your Instincts It’s easy to get excited about a date and share your experiences with friends and family to get feedback or validation that there might be something worthy of perusing. The problem comes when you end up misadvised, or you follow the advice from someone who may not have your best interests at heart. Or perhaps they simply don’t know the person you’re dating and are basing their opinions on their own past dating failures or expectations. It’s important that you follow your own instincts (and heart!) when it comes to dating. If the person makes you feel comfortable and you are finding yourself having a great time, don’t let anyone discourage you from seeing it through. You know yourself better than anyone, and so if you pay attention to what your gut is telling you, and you go into every date with an open heart and mind, you’ll never be misled. Tip #8: Put Yourself First A lot of us are fearful of hurting someone’s feelings, especially when it comes to rejection. The truth is, you owe it to yourself to value your time and energy and so if you aren’t feeling a connection, don’t let someone else’s feelings, or your concern that he’ll be discouraged, get in the way of your own feelings. Always do what’s best for yourself first. Let him down gently, but firmly. You are looking for love and every date you go out on takes up a lot of mental and emotional energy so you need to keep those tanks filled. Wasting time on dates that you know aren’t going to lead anywhere are not only robbing you of finding true love, but it’s also not fair to the person you’re spending time with. It’s easy to lead someone on out of fear of causing them pain but in the end, he will respect your honesty because it sets him free so he can continue his journey to finding his perfect match. Don’t play games. Tip #9: Don’t Over-Research While it’s important to take measures to ensure your safety when going out on dates, you don’t want to do so much research that there’s little left to learn about someone you’re potentially interested in. Over-researching can also lead to pre-judging. Don’t end up with a tainted viewpoint simply because you’ve uncovered bits and pieces about someone without knowing his entire story. Give him a fair chance! Unless you’ve uncovered things about him that cause you to feel genuinely concerned, or may put your safety in harm’s way, leave it up for discovery as you get to know him. A little mystery can add a lot of excitement to a new relationship. And finally, don’t ask your friends to tell you everything they know about him! If you’re being set up by a friend, trust their judgement and leave it at that. Learn for yourself how you feel about him and let the magic happen organically.