Table of Contents Introduction ......... 5 Chapter 1 – Wheat and Celiac Disease – The Downside of Gluten 9 Chapter 2 – Shopping Gluten-Free .... 16 Have a Plan ...... 17 You at the Supermarket ...... 20 Chapter 3 – Getting Started with the Gluten-Free Life .... 26 A Gluten-Free Kitchen ........ 28 Cleaning Out the Bathroom 29 You and Booze 31 Gluten and Your Medicine Cabinet ........ 31 Gluten-Free Pantry ... 32 Necessary Foods in Your Pantry ... 34 Chapter 4 – Dining Out and Being Social .... 37 What’s For Dinner? .. 38 You’ve Met Mr. or Ms. Right ........ 40 You’re the Host ......... 41 Finding a Restaurant 42 Make Gluten-Free Friends . 43 Chapter 5 – Avoiding the Pitfalls of Gluten-Free ... 45 Traveling Gluten-Free ........ 50 Chapter 6 - Emotional Obstacles to Having Celiac Disease ........ 52 When You Are Tempted to Cheat . 55 Taking Control of Your Emotions 58 Chapter 7 – Gluten, ADHD and Autism ....... 61 Gluten-Free and Autism ..... 64 Beware of Chocolate . 65 Chapter 8 - Adapting Your Diet to Gluten-Free ..... 69 Baking Your Favorite Treats the Gluten-Free Way .... 69 Making Good Substitutions in Your Recipes .... 72 Conclusion 74 Sample Content Preview Chapter 2 Shopping Gluten-Free When you begin to shop gluten-free, it can be a bit confusing and overwhelming. You might panic about missing out on your favorite meals. It may seem that there is nothing for you to eat. You’ll quickly find, however, that is not the case. You won’t miss anything. Finding delicious foods that are gluten-free is easier than you think. You are likely to find a few tasty food options that you haven’t considered. Once you know what to watch out for, you’ll master the supermarket aisle like a gluten pro. Besides, if one or more member of your family is gluten-intolerant while the rest are able to eat wheat, don’t prepare separate meals. Gluten-free meals are NOT a punishment, and anyone suffering from celiac disease or gluten intolerance should not be made to feel guilty or different. Omitting gluten from your diet is eating healthy, and that is something your entire family should be doing. Have a Plan Your trip to the market starts with a list. Walking up and down the aisles can lead to serious temptations. Supermarkets are deliberately designed to tempt you and lure you into buying things you don’t need. You don’t want to roam randomly. Before you leave the house, before you even create your shopping list, plan your meals. Don’t approach meal-planning negatively, as in, “Oh, I can’t eat pasta … bread … cookies.” Eating gluten-free is not about subtracting and deprivation. It’s all about eating better. Plan the meals you enjoy and think in terms of substitutions. How can you improve this recipe? For example, if you want to prepare pasta, do so. Simply plan on using zoodles (zucchini noodles) or gluten-free pasta in your preparation. Feel like baking some cookies for the kids? All you need to do is substitute wheat-free flour in your recipe. We’ll discuss substitution later in this book. One or two gluten-free cookbooks will provide you with inspiration and help you understand how delicious gluten-free meals can be. They are an excellent investment. Think in terms of variety. The greater the variety of food you eat, the more nutrition you consume. And don’t forget about herbs and spices, most of which are quite nutrient-packed. Shopping gluten-free will expand your food world. There are many places to purchase gluten-free products. (Aren’t you lucky!). There are the around-every-corner supermarkets, specialty stores, health food stores, outdoor farmer markets, and online. By all means, make yourself available to all of these options. However, make the supermarket your main shopping place. There are reasons for that. First, gluten-free is catching on, and most markets now carry gluten-free products or have an entire gluten-free aisle. The deli section is likely to offer a number of gluten-free items. By shopping at the regular market, you won’t feel that you are shopping “differently,” and that is psychologically important. You’re not different, you’re just smart. Any farmer’s market, of course, is a treasure trove of healthy produce, so you definitely want to be there whenever possible. As for specialty health food stores and online shopping, keep that in reserve as a valuable last resort for any product you can’t find in stores. Now that you’ve planed your meals, you are ready to create your shopping list. Keep in mind that prepared and pre-packaged foods frequently have hidden sugars and gluten. If you are unsure, contact the manufacturer for more details. In addition to bringing your shopping list, you should also have a gluten-free food/ingredient list for interpreting difficult labels. We recommend that if possible, you shop without young children, whose sticky little fingers invariably reach for chocolate, cookies, and other snacks with abandon. You need to maintain control of the shopping situation. You at the Supermarket Okay, you are at the supermarket, wheeling that shopping cart down the aisle. Now, what? All supermarkets tend to be laid out in the same way, so it’s easy to avoid “dangerous” aisles and sections. When shopping gluten-free, you’ll be spending most of your time circling the perimeter of the store, and not the aisles. The produce section is usually near the entrance, so that’s where you want to head first. Stock up on fresh, in-season fruits and vegetables. This is a chance to pick up produce you haven’t tried before and broaden your food selection. Salads are always healthy, tasty, and gluten-free, but take care with croutons and dressing. The bread aisle can be tricky and tempting. You need to forego most bread offerings and look for gluten-free bread. However, even here you need to be careful. Anything labeled “gluten-free” may be filled with additional fats and sugars. In addition to studying labels carefully, make a note of the expiration date. Gluten-free breads usually have fewer preservatives and may expire more quickly. You’ve made it to the deli. You feel pretty safe here, as cheeses don’t contain gluten. Technically, they don’t, but many low-fat cheeses may contain fillers that are wheat-based. As for cold-cut, they are likely to contain wheat-based fillers. More about that later, but ask the person behind the counter before making any purchases. You should be able to make good use of the bulk food section. The good news is there are many types of gluten-free, wheat-free flours from which to choose. Gluten-free flours can function and taste differently from regular flours, so you should become familiar with how these flours are best used. A gluten-free cookbook can be very helpful in helping you create the delicious desserts you thought you’d never enjoy again. Some of the most popular, gluten-free, wheat-free flours are as follows: 1. Coconut flour – a great baking flour 2. Corn flour – made from corn and used in baking and coating. 3. Oat flour – when made of natural oats, oat flour is gluten-free. Great for cookies and baking. 4. Brown rice flour – this is easy to digest. In addition, pasta made with brown rice flour is your best alternative to the standard white-flour pasta. There is white rice flour, as well, which is gluten-free. However, the white type of rice flour has been polished of most of its vitamins B and important minerals. It won’t harm you, but you won’t get the same nutrition that you would with brown rice flour. 5. Almond flour – made from healthy nuts. Almond flour can be used in almost any kind of baking. 6. Tapioca flour – this isn’t really a baking/cooking flour. It is frequently used as a thickener for sauces and to create a roux. 7. Chickpea flour – this healthy flour contains needed fiber and minerals. It is best used for pancakes and waffles. 8. Sorghum flour – this is a heavy flour. When used in baking, it is frequently combined with tapioca flour. 9. Cassava flour – this flour contains few nutrients other than vitamin C, but it can easily be used for baking. 10. Amaranth Flour – this is a nutrient-packed flour that, like sorghum, can be mixed with another flour for baking. 11. Buckwheat flour actually isn’t a flour, but a very healthful seed. Great for making pancakes. 12. Teff flour – another flour that can be used with other gluten-free flours for baking. 13. Cricket flour – this is actually made from roasted crickets, but don’t let that keep you from trying it. It’s nutrient-dense and has a nutty flavor. 14. All-purpose gluten-free flour – this is made from a combination of the above flours and can be used for all-purpose baking. As you can see, gluten-free cooking offers you lots of choices, and you should experiment to see which flour works best for you. Flours made from coconut or almond can lend a delightful flavor to your baked goods. A word of caution: When flours are displayed in bulk, there can be some cross-contamination when a customer uses the same scooper to bag glutenous and non-gluten types of flours. If that is a serious concern, get your gluten-free flour from a market or a health food store that has a separate gluten-free section, or order through the internet. You and your cart, which is getting pretty full, have made it to the dairy section. Notice that you are still wandering the perimeter of the market instead of roaming the aisles. Milk and dairy do not contain gluten, but be careful of additives. Yogurts and ice cream can contain all types of flavoring, so read the labels carefully. And, as previously stated, any item labeled “diet” or “low fat” is likely to contain gluten fillers. If you’re in search of snacks, you are likely to end up in one of the aisles. Check ingredient labels carefully. As an alternative, prepare your own tasty snack by mixing gluten-free granola with chopped nuts or dried fruits. When you arrive at the meat and fish section, you are in a gluten-free zone, except for the prepared and coated meats, which you will ignore. Focus on lean meats and fish to prepare tasty and healthy meals.

Sample Content Preview Facebook Ad Manager. Create a Personal Account First, and then Create a Page When you have a personal account, you can then log in and create a Facebook Page. This is fairly straightforward. You just click the "Create a Page" tab, which is located on the upper right part of your account's dashboard. Fill In Business Details If you have an existing business already, creating a Facebook Page for your business isn't that mysterious. You basically just go down the list: business name, slogans. Even if you already have a website, you can post links to the content on your blog or your website to your page. But I'm getting ahead of myself. The key here is to start a Facebook Page first based on your business name. Once you have that name, you can then click "Get Started" to commence the page creation process. It's all pretty straightforward. Facebook will just ask you, step by step, to type in information and will start to populate your Facebook Page. I would suggest, however, that you don't do this on a whim. Don't do this if you have nothing else better to do. Instead, you have to plan on doing this. Make sure you go on places like Fiverr to get a professional Facebook cover done by a professional graphics designer. You should also have a writer craft some preliminary posts along with matching attention-grabbing graphics that are specific to your Facebook page. Please understand that your Facebook Page is really the launching pad for your brand on Facebook.You can't just recycle content that you already have or, worse yet, slap together a page because, at the back of your head, all you're thinking about is you just want to run one ad campaign after the other. While that may be true, you have to understand that your campaigns will still be tied to your page. You may be this close to sealing that deal, and it turns out that when people click to your (incomplete or unprofessional) official page, you just give them a reason not to do business with you. Don't let that happen to you. Make sure that when you set up a Facebook Page, it is as professional as it could be. Once you create a Facebook Page, you can then create a Facebook Ads account. This would enable you to access the ad manager. If you're unclear, look at your Facebook Page and look at the top-right side. It should have some sort of downward arrow. Click on that and you'll see the option "Manage Ads." When you click that, you go to your ad account page. On this dashboard, you will see the settings for your accounts. Click on the ad account you want to manage, and then click on "Account Settings." This option is available at the top part of the menu bar. Put in your physical address as well as the name of your business. If you have an assistant or you plan to have somebody else manage your ad campaign, you can look at the option "Add Account Roles." Click on that, and then select "Add a Person." You should also set the type of access you want to give this person. The form will ask for their information like email address or full name, and then enter this in. The great thing about this system is that you don't put yourself in a situation where the security of your account will be compromised. The person you hire to manage your account will not have access to log in details. Setting Up Payments Look for the tab labeled "Billing" in your ads manager dashboard. Click on it and you will see "Add Payment Method." Specify your preferred payment method and enter its details. Target Your Audience This is the meat and potatoes of Facebook Ad manager. If you don’t target the right audience, you are basically guaranteeing that your campaign will fail. No joke, real story. Think about it; even if you have the very best ad you could come up with, if you put it in front of the wrong eyeballs, nothing is going to happen. Follow the steps below. Step #1 Go to your Facebook page and access audience insights When you go to your Facebook page, you will get access to a tool that will enable to profile people who already find you on Facebok. These are people who like your content. These are people who have liked your page and can possibly get notified of your page content updates. Open the audience insight dashboard. Take a look at your overall Facebook audience. Take a look at the people who are already part of your audience. Check “People connected to you page.” To get some insight on your existing audience, you will get information on the type of content they like. You can also get some details regarding their preferences and demographic description. Alternatively, you can also select “Everyone on Facebook.” This is an option you can take to get information regarding possibly new eyeballs for your Facebook ads. Step #2 Create a target audience demographic profile When you look at your audience insights dashboard, you will notice that it is split into two halves. On the left, is the audience characteristics you may want to target. On the right side, shows the charts and graphics related to your specific audience Facebook then automatically compares your audience to the rest of Facebook’s audience. This will show you how big your potential pool of customers are on Facebook. Refine the demographic profile you’re targeting based on your existing audience insight or your consumer intelligence. For example, if you run a small local business and you know that your target customers are within the ages of 18-24, then you select that demographic age range. Also, select location. Please understand that you can both exclude as well as include. If you know certain areas where your competitors dominate, you may save a lot of money excluding those, so you don’t spend any money trying to track eyeballs from those areas. Next, you need to select the interests of your audience members. In this case, it helps tremendously if you’ve already done some consumer intelligence on your target audience members. You could see that this area can branch off to finer and finer sub-details. You have to use your best guess regarding the interests of your customers. If your competitors or competing niche is featured here, use that. Finally, you may want to narrow things even further by using the advanced menu. Using this option, you can select by cultural group, job title, type of office the person has, education level, and relationship status.

Table of Contents Introduction ... 6 Chapter 1 - Why You Are Always Stressed – And Why it Needs to Stop.... 9 Where Does Stress Come From? ........10 The Function of Stress .....11 Chapter 2 - Just What is Meditation? ..14 Types of Meditation .........15 Making Sense of It All ......24 Chapter 3 - How to Get Started With Meditation .....26 Chapter 4 - Just What is Mindfulness? .........33 The Role of Mindfulness ..33 Chapter 5 - Cognitive Behavioral Therapy Explained ......37 Mindfulness and CBT ......38 Mindful Washing Up ........41 Chapter 6 - Using Cognitive Restructuring to Become Calmer and Happier42 How to Combat Anxiety With CBT .......43 Chapter 7 - Understanding Stress, Meditation, and Your Brain 46 Your Brain on Stress VS Meditation 46 Chapter 8 - Optimizing Your Life, Diet, and Habits for Less Stress and Greater Fulfilment ..49 Minimalism ........50 Unplugging ........50 Health .....51 Conclusion ...53 Sample Content Preview Chapter 2 - Just What is Meditation? We all have a notion of what meditation is. Most of us picture someone sitting in the lotus position, with their hands balanced delicately on their knees, repeating the sound ‘Om’ over and over. This is not incorrect, but nor is it a particularly detailed or useful picture of what’s really going on. But perhaps asking ‘what is meditation’ is actually the wrong question. After all, there are in fact many different types of mediation, each of which utilizes slightly different methods, and has slightly different goals and aims. But with that said, they also still have a lot in common. Let’s start by taking a look at each, and then see what we can take from all of them at the end. Types of Meditation Transcendental Meditation One of the most popular and well-known forms of meditation by far, is transcendental meditation – or TM. This type of meditation original comes from India during the 1950s and is practiced by many high-profile celebrities. The general concept however is very simple and is actually one of the most tested. Simply, practitioners are tasked with completely emptying their minds of all thoughts and all distractions. They do this by focusing on something – which will very often be a mantra. A mantra is just a word or phrase that you repeat over and over, and this could be as simple as the word ‘Om’ (so that’s where that comes from!). The mantra should have no meaning, because the aim is not to ‘reflect’ on meaning and thereby trap yourself at the ‘surface level’. The aim though is to focus just on this mantra, and then to allow all other distractions to sink away. If you notice yourself thinking about something else, just calmly bring your mind back to the point of focus and calm. Transcendental meditation is a regulated form of meditation that is led by instructors. However, it is also very similar in aim and method to other forms such as Vedic meditation. We can use TM as a broad term to describe almost any form of meditation where the objective is to empty the mind by focusing on a singular qualia (stimulus). Loving Kindness Meditation Loving kindness meditation is a form of meditation that involves focusing your attention fully on feelings and thoughts of kindness and love. These can be directed towards others, but they can also be directed towards yourself. That means that you’re going to be cultivating these feelings – enjoying the warm bask of kind feelings at times when you’re feeling low or stressed, but ultimately reinforcing these habits so that you become more likely to fall back on those kinds of feelings, rather than sinking into negativity and doubt quickly. This is a form of Buddhist meditation and is best learned with the help of a teacher – though of course it is possible to practice something very similar on your own. Body Scan/Progressive Relaxation Body scan meditation is often used in conjunction with mindfulness meditation and is what we can think of as a form of ‘kinaesthetic meditation’ (meaning that the focus is on the body and the way you feel). The aim of this kind of meditation is to gradually move your focus across your body, while relaxing each muscle during the process. Throughout the day, we all carry a lot of tension in our muscles. Some of this is caused by stress, some by knots in the fascia that surround your muscle, and some by normal, healthy tension known as ‘tonus’ (this is what helps to keep a little tautness in the muscles and prevents our body from completely relaxing in a limp heap!). When you use progressive relaxation, your aim is to release as much of this tension as possible – calming the mind as a by-product. So, you might start by focusing on your forehead. Is there any tension in your brow? How about your ears? Contract each muscle, then make a conscious effort to release it – breathing out slowly as you do in order to ensure that the area is fully relaxed. This form of meditation not only distracts you from your troubles and helps you to get ‘out of your own head’, but it also gives you the ability to fully relax on cue. This can be a very useful method for getting to sleep for example, if you are someone who struggles with insomnia perhaps. Breath Awareness Meditation Breath awareness meditation is exactly what it sounds like a form of meditation that involves focusing your full attention on the breath. This can mean that you count your breaths, that you breathe in a specific manner (later in this book, we’ll talk about yogic belly breathing), or simply that you focus on your breath. Whatever the case, this once again provides you with a single focal point, and the idea is to release all other thoughts so that your mind becomes quiet and calm. Gazing Meditation Gazing meditation is a yogic tradition that is ‘externally focussed’. All that basically means is that you’re going to be focusing on something outside of your own body – which might mean that you’re focusing on the movement of a flame, a running river, or something else entirely. If your eyes become tired or you need to blink, close your eyes and try to focus on the after image of what you were gazing at. Then, when ready, open the slowly again. This can again be used in the same way as TM – the idea being to calm the mind and remove distracting and unhelpful thoughts. Many people find this to be one of the easier methods to get started with, as there is a useful outside distraction. Try to think back to the last time that you found yourself gazing off into the distance having completely lost yourself – that is the state of mind you’re trying to get to. Knowing that this is your goal, it can make it easier to return to again. Kundalini Yoga Meditation Kundalini yoga meditation is a form of mediation that incorporates specific movements, diet, and more. The aim is that you’re going to be looking to improve your flexibility, muscle tone, and strength, while at the same time calming the mind and improving your breathing – getting a whole lot of bang for your buck. Breathing is performed slightly differently in kundalini meditation. Here, you block the left nostril and use a long, deep inhalation. Next you block the right nostril and as you do this, you allow the mind to clear. Nada Meditation Nada meditation is another yogic method that involves using an outside stimulus. This time though, you will be focusing on your other sense: hearing. Nada meditation means focusing on one sound, which can mean listening to the sound of a babbling brook for instance, the wind, the traffic… You can alternatively open yourself up to all the sounds around you and take a moment to stop and listen to as many sounds as possible. It might surprise you to learn just how many sounds you miss out on normally – and how much you can hear when you broaden your scope. Nada meditation can also be achieved using music, which many people find is an easy way to get themselves lost without thought. Vedic Meditation Vedic meditation is extremely similar to transcendental meditation, but without the branding and marketing. Essentially, it involves focusing on a mantra to calm the mind and body. There is really little functional difference between these two forms of meditation, but seek out TM if you feel the need for an instructor and guidance. Zazen Meditation Zazen Meditation is a form of Buddhist meditation. Like TM, it requires an instructor in order tom get the real deal, but in practice it is extremely similar to mindfulness meditation – which we will be exploring in much greater depth later. The aim though is essentially to try and detach from the thoughts and to allow them to go past ‘without judgement’. You are not emptying the mind, simply disengaging from it. Chi Kung From Shaolin Kung Fu, Chi Kung is a form of meditation that really means ‘energy work’. It’s objective is to help practitioners visualize the flow of ‘chi’ (qi) around the body, in order to enhance health and strength Of course, your belief in chi may vary – but whatever your interpretation, the visualisation can help you to better focus the mind and even develop a better connection to your own body. Chi Kung involves holding a number of positions, which place a light amount of strain on the body. This further helps to route the mind in the body, as does gently moving occasionally from one to the other. You will practice controlled breathing, and at the same time bring the mind to the center – or the ‘dan tien’ – which is located a couple of centimetres below the navel and also happens to be the center of gravity.

Sample Content Preview => Setting a Budget Once you have checked where you are and noted where you want to go, it’s time to set a budget. When you set your budget, it's important to think about your needs, your wants, and the future, which involves savings according to your goals and plans. This can be overwhelming depending on your issues, but keep reading because there is an idea for everyone so that you can not just make ends meet but also thrive. * Determine Your Income – That’s the first thing you must figure out. Your income is not what your boss pays you or what you earn if you work for yourself; it’s what you have left over after all mandatory paycheck deductions like taxes and insurance. After all, you cannot budget what you do not have. Getting this figure right will really help. * Add Up Your Expenses – This may take longer if you’re in debt or you have a lot of expenses you didn’t realize you had. The best way to do this is to open your bank account ledgers and write down your expenses for an average month. Be sure to note which ones are fixed or flexible, plus which ones are essentials and which are non-essentials. For this exercise, you can consider any contracts to pay something to be essential, since you cannot just stop paying even if it was frivolous at the time. * Add Up Your Debt and Create a Payoff Plan – For your credit card debt and other revolving credit like store cards, add them up, note the interest you pay, and note the minimum payment due. Set up a payment plan to pay off the high-interest cards first while you pay minimum payments on the others. Then add that money into the payoff for the next card on the list. * Create Financial Goals and Plans – What do you need money for in the future? Would you like to have the ability to retire early or at least at 66? Are you investing anything for those goals? Even if your only goal right now is to pay down consumer debt and eat healthily, that’s okay too. * Use Software to Help – Some banks offer online software to help with budgeting. Check your bank’s online area for that software. If you cannot find something like that, ask your bank or credit union if they offer it because you may just not know where to look. Using your bank’s software will be beneficial since everything comes from that account. * Check Up Daily at First – Once you set up your budget, do a daily check to ensure you stuck to it. For example, you may not think it’s a big deal that you impulsively bought that coffee today from the expensive coffee shop, but that can add up. Even if it’s just 5 bucks five days a week, by the end of a year that’s 1300 bucks. You could go on a nice vacation for that, or pay off a credit card. * Be Realistic – When you are creating your budget, be realistic. Just because you want to go on vacation to Europe next year doesn’t mean you can. Just because you want to pay off $30K of debt in a year doesn’t mean you can. You can only deal with the reality of the money you have. Living within your means is a lot more satisfying than you think. If you want to be able to live differently, find a way to make more money. * Find Money-Making Opportunities – If your income is too low to support your goals for the future, then you’ll need to find a way to make more money. You can do that in several ways today, from delivering groceries, to driving for a rideshare company, to having a garage sale. It’s up to you, but if you need to boost your income to have a good budget, then you are going to have to find a way. Regardless of your current situation, there is a way to thrive. You may have to get real with yourself. You may have to work extra hard for a while. You may even have to do without right now and for the foreseeable future, but with the right goals and plans to reach your goals, you’ll eventually end the paycheck to paycheck struggle. => Spending Less on Essentials When it comes to buying essentials like food, clothing, and paying the electric bill, it may seem like there is no way to spend less. However, there are actually many ways you can spend less on essentials if you are creative and determined. Let’s look at some different ways to do it. Food Believe it or not, food is one of the places you can cut expenses and still eat healthily. Eating with a budget meal plan can also be fun. There are likely resources in your local area to help. For example, in some areas, some organizations distribute food that would otherwise be thrown away for a very small price. In Tucson AZ, for example, you can get 70 pounds of veggies for only $12 every single month via Produce on Wheels. There is no income requirement, and anyone can participate. Link - https://www.facebook.com/BorderlandsMarket/ You can also set up a meal plan based on the USDA’s Thrifty Meal Plan and save money too. You don’t need to eat meat at every single meal. You can eat well at a reasonable price without ruining your health, so that’s a good thing. Check out their meal plan and other budgeting information here: https://www.cnpp.usda.gov/sites/default/files/usda_food_plans_cost_of_food/FoodPlansRecipeBook.pdf The other thing you can do to save on food is to plan your meals in advance, shop sales, and use coupons. When you serve the meals, focus on ensuring everyone gets the right serving size, calories, and nutrition. One wasteful thing that most people do is making too large of servings - which of course costs more money but doesn’t make anyone healthier. Utilities It really depends where you live regarding your utilities and what you may or may not be willing to do to cut the bill. One way to deal with utilities if you want to be sure you can run your AC when it’s hot and your heater when it’s cold, is to ask for "budget billing." If you’ve lived in a place at least a year so that you have a record, you can easily get that set up. This means your bill will be the same every month, making it a lot easier to budget. It’s usually evened out twice a year. The other things you can do is ensure that your home is insulated well so that the windows don’t have gaps letting air out of the house (and air into the house). Plus, if you look at your utility bill, they usually have tips right on it about how to cut costs. For example, the best time to run your dishwasher is to run it right before bed or after 8pm at night, when the power grid is not being overstressed. Set the temperature a couple degrees off from perfect. Instead of 72 in the summer, set it at 74. Instead of 70 in the winter, set it at 68. This small change will not be that noticeable after you get accustomed to it. Wear more clothing in the winter, and wear lighter clothing and turn on fans in the summer. Clothing The truth is that outside of growing kids, most people could go at least a year without buying any clothing. Unless you’re involved in a particular sport, you don’t need tennis shoes every single year either. Let’s look at a few tips to help you save money on clothing. * Buy High Quality – Some types of clothing are an investment. For example, a solid suit, nice dress shoes, the little black dress. If you spend more on these items, they’ll last forever and always be timeless. Check the seams, the buttons, and the overall make to ensure the quality is good. * Choose Classic Pieces – Don’t go for the fads in the high prices. Buy quality classic pieces on sale that are of high quality and value, then add a few fad items from discount stores to freshen up the wardrobe seasonally. * Avoid Too Many Colors – When you buy anything, including a t-shirt, you should know what you’ll wear it with. If you avoid buying too many colors and stick to a color palette that enables everything to match everything else, you’ll save a lot of money, instead of trying to match something with that random sweater you just bought on sale. * You Only Need One – There was a time that people had that one Sunday dress or that one thing they could wear to a wedding, a funeral, and a cocktail party with minor changes. When you think of investment pieces like that, you really only need one. You don’t need two little black dresses or even two pairs of the same jeans. * Thrift – This is especially important for growing children. Children grow super-fast during certain ages, so there is no reason to spend a lot of money. This is especially true for baby clothing. Many areas have really great offerings for baby items, for example in Raleigh NC, Once Upon A Child has big sales for used items several times a year. * Find Sales – There are certain times of the year that you should buy different clothing items, from coats to shoes, and it’s always off season. It depends where you live but if you pay attention, you’ll start learning when the best deals and sales happen. The important thing to remember is that you only need the right clothing for the job. You don’t need more than one thing for each job. You can add little touches to the items to spruce them up without breaking the bank. Plus, if you’ve never budgeted before, you may already have more clothing that you’ll need for a while.

Sample Content Preview INCREASAING YOUR TRAFNCREASAING YOUR TRAFFICFIC Doing your own submissions is a great way to get your material on Digg, but it is rarely enough to get the type of results you really need in the long term. Rather than simply stop there, you need to further promote your work to gain real traffic boosts. As mentioned, you do need to have a larger and growing group of friends. It is very easy to befriend someone (a simple request is sent, and rarely do people say “no” to it!) Having a strong following is key to being successful at Digg. The more friends you have, the more potential readers you have for your content. This works for you in two ways. First, every friend you have that reads your piece is coming to your website. In return for this, they may be interested enough to take action. For example, a friend reads your article on dropping interest rates on student loans. He then decides this is important information for him and signs up for your newsletter. (You pick the action they take, of course!) Secondly, Digg.com works for you by helping you to get in front of more people. Let's say you have 500 friends on Digg. Each person that visits your article and "Diggs" it will help your article to move up in the rankings on Digg. When you get to that front page, Digg is doing all the work for you in terms of promotion. Being on the front page of Digg is one of the very best ways for you to get more traffic to your website. It is its own type of promotion tool since articles here rate well, are read often, and they are ranking well in search engines soon enough. With hard work, you can see that Digg can be very lucrative to your website or blog's traffic. Yet, these are not the only ways that you can use Digg to your benefit. SEARCH ENGINE HELP One of the side benefits of using Digg (which is really a nice benefit in its own right) is that Digg.com ranks well in the search engines. Of course, for this to happen, you need to use proper search engine optimization and you need to write something that is Dugg enough by enough people. Nevertheless, you will find that your articles submitted to Digg.com can rank well in the search engines. This will help you to gain more natural traffic to your website. Here are some ways this can work for you: 1. Use search engine optimization (SEO) in your articles. Do not overdo it with the keywords. This itself will cause Digg to flag your article for poor quality. Rather, invest in quality keyword usage (in the headline, description, tags, and in the article naturally.) Keep keyword density below 4 to 5 percent. 2. Have others promote your articles. This will help to increase your location on Digg, which means more people will see it, naturally raising your page rank. 3. The links coming to your website are great! Digg.com will place a link at their website that points others to your website. This also goes for the link in your profile. These links are inbound links to your website and aid in promoting your website's ranking on Google and other search engines. 4. Use other marketing tools in conjunction with Digg.com. For example, you could submit your newsworthy content to an article directory. Then, submit that article (at the directory) through Digg.com. More people will find it, read it, and come to your website. This creates another link to your website (from your resource box) and boosts your search engine ranking a bit more. 5. Become the expert on Digg and online in general on your topic. That way, individuals will search for you and get to your website when they find your articles on Digg or via other means. If you want to use Digg.com for promotion of your website or blog, you need to have a great article and you need to make it worthwhile. There is no benefit to promote sales-related content or other types of content that are not newsworthy. It is the combination of these things that will help you to gain the promotion you need at Digg.com 3 TIPS FOR USING DIGGTIPS FOR USING DIGG The following are some strategies and tips that can help you to build your presence online using Digg.com. Once you have invested some time in pulling together a quality network, you will start to see some results. Why does it work? What makes Digg so good? In addition, is it really worth your time investment into the process? WHAT KEYWORDS ARE BEST? One mistake individuals often make when submitting content to Digg or other social media websites is not using the most effective keywords in their articles and submissions. This does play a role. What keywords are important to your website? That is something you will need to research, but we do know that in terms of what works well on Digg, you will want to focus your attention on mid- to long-tail keywords. These are more specific keywords; because of that specification, they are less often used by other marketers online. Without getting into the benefits of long-tail keyword usage, keep in mind that keywords that are highly competitive in general are highly competitive at Digg.com too. Therefore, be more selective when choosing keywords. Incorporate the best, most specific keywords to get better results with rankings on Digg.com or on the search engines with submissions on Digg.com. GOOGLE LIKES DIGG One thing that has been found consistently is that Google (and some of the other search engines) actually like the social media sites. There are many reasons this could be true, but ultimately, what matters is that an investment in time submitting and networking at Digg will pay off with Google’s ranking of your content. Google particularly trusts the back links found on social media websites like Digg to be authentic. What does this mean? It means that Google does transfer link equity. This is true even if the sites do not follow their links. Plus, you will also benefit from those that place those links to your submitted Digg articles on their websites. For example, someone places a link on his/her blog to your low-interest rate student loan article you have submitted through Digg (and that he/she found there.) This link boosts your website’s ranking in Google and the other search engines. LONGNG--TERM GROWTHTERM GROWTH Many people mistakenly believe that the submissions to Digg and other sites are minimal. The results do not last long, they believe. Sure, an immediate boost is found, but this is not sustainable, right? That is in fact not true. In studies done by various groups, the results are more long term. Let's use an example to show how this works. You submit an article to Digg. That article is Dugg by you and then by your friends on Digg. It gets decent ranking since you have incorporated key search engine strategies already mentioned. Not only do you see a growth in your traffic numbers immediately (from all of the promotion you are doing using Digg.com), but you also see organic results from search engines over the long term. You have used good search engine marketing strategies. Your articles on Digg.com are ranking well. There is evidence that, even though there is a peak at the beginning, the work done to promote articles through Digg.com pays off in long-term ranking. People will still find your article months after its submission. KEEP IT GOING One of the very best tools you can incorporate into Digg.com use is consistency. As you start to submit your content to Digg, you will see growth in terms of traffic. It could be tempting to slow your interest in Digg since you are getting the traffic you want. However, this is likely a big mistake for most website owners. Consistency is key. The more that you submit, the more well-known you will become on Digg. You need to participate regularly on Digg.com too. This means that you need to continue visiting the website and Digging the work of others. When you do that, you are going to see them do the same for you. Stop promoting their articles and they will likely stop promoting yours as well. What should you be doing often? First, keep submitting fresh, keyword-optimized articles to Digg.com on a regular basis. Second, keep building your friends list. Third keep interacting with and Digging the work of others on your friends list. Doing these things will greatly increase your promotional benefits.

Sample Content Preview Getting Targeted Lists You don't just want to build a large list of people who have nothing to do with your market niche; you want to have a list of people whose interests mean that they might want to buy your products and services later on. Social networks are excellent mediums for creating targeted lists because it's easy to see what people's interests are via their searchable profiles, and they can see yours too! USING YOUR PROFILE TO ATTRACT THE RIGHT DEMOGRAPHIC The first step to getting a targeted list together is to clearly project the right image and interests in your own profile. To do that, you want to fill out the profile as completely as possible. You also want to use your real name, as this profile should be as authentic as possible. For Facebook, for instance, you would want to add as many details of books or movies relevant to your market niche to attract the right demographic. In Twitter, you would want to give as many keywords that are relevant to the niche you are marketing as possible in the 140-character description of your profile. In LinkedIn, you would also want to give a good, accurate description of your interests and accomplishments as they relate to the market niche that you are marketing to. FINDING OTHERS WHO HAVE SIMILAR INTERESTS Once you've got your own profile filled out, you can start searching via the keywords you've used to find others who are in your market niche and invite them to follow or befriend you back. In Facebook, they track everyone with similar interests, so all you have to do is to click on the link in any of the categories in your Info tab, and you'll get a listing of people who have similar interests. On Twitter, it's just as easy to find people who have similar interests by using the Twitter search engine and looking up keywords. The Twitter search engine is separate from Twitter and can be found at https://search.twitter.com. You won't just be able to locate people via their profile keywords, but also via their tweets. Facebook and LinkedIn also have groups that you can join that can lead you to people with similar interests. You can even create your own group if that's something you want to do. By networking with people who are in the same group as you are, you will be able to build your list fairly quickly. People like to network with people of similar interests, and this works well when you are trying to market to a specific niche. The Bigger, The Better You will want to build as big a list as possible within each network. The reason for this is that the bigger your list, the more possibilities to market to later on. Also, a big list has a magnetic effect on other people who will join just to find out what all of the fuss is about. It is easier to build a big list on Twitter than on any other social networking site, but it's possible to do it on all of the social networking sites. Here, we'll discuss a few ways to get a jumpstart on building a big list quickly and easily. START BEFRIENDING AND FOLLOWING PEOPLE You jumpstart every social network list by befriending or following people you know, whether they're in your niche or not. This way, you aren't the person with only a few people on your list. That's never attractive. Start with people who you already know who are online. They can be work colleagues, neighbors, friends, and family. As long as you can get them to befriend or follow you back, you have the basis of a good start. Once you have a few of those, you will start to target people better so that your list can be used for marketing purposes later. SEARCH FOR PEOPLE TO BEFRIEND To build your list quickly, you should expect to add a couple of hundred followers a day on Twitter and 20 or so on Facebook. You will find these people by searching for your similar interests, as stated in the previous section. Facebook is much more stringent with the number of mass befriendings you can do before they peg you as a spammer and throw you out, so be careful. With LinkedIn, you should also seek to add numerous contacts each day. They won't immediately befriend or follow you back, but eventually, about 30% will do so out of pure courtesy. That's a quick way to build a list. BEFRIEND YOUR FRIEND’S FRIENDS Here's a quick and easy trick to get a targeted list almost instantly: Befriend your friend's friends on Facebook. You can go to any friend who is within your market niche and look into his/her friends list if he/she hasn't made it private. From there, you can befriend those friends and see if they return the favor. You can also do this on Twitter by following someone within your market niche who has many followers and just going down the list of their followers and befriending them too. As suggested earlier, this method will get you about 30% to follow back. If you follow 200 people on Twitter and 60 follow you back each day, within a month, you can expect about 1800 people to be on your list! That's a real accomplishment and can really zoom your business to heightened levels of exposure! Trim Your List Frequently The funny thing about befriending or following someone is that not everyone befriends or follows you back. Some people will even befriend or follow you and then later choose to unfriend or unfollow you. Other times, they simply don't befriend you to start with. Of either of these situations, you have to keep track of both so that it doesn't affect how large you can grow your list. There are some limits placed on list building within networks, and when you bump into them, you may wonder why you can't follow any more people after reaching a certain level. The key is to trim your list frequently. FACEBOOK IS NOT AN ISSUE This is not an issue on Facebook, since you won't even see a person's profile unless they befriend you too. You can send out invitations, but if they don't befriend you, it doesn't affect your ability to send out another invitation to befriend someone. It's not very common to unfriend someone on Facebook, although it does happen, but that doesn't affect you much because all it means is that you can't see his/her profile anymore and he/she won't see your status updates, as if the connection never happened. In that respect, Facebook assumes that if either party decides to unfriend the other, then the connection is not even a one-way; it's non-existent. It means that the two of you haven't connected at all. On Twitter, it's much different, and you have to keep track of the people you are following and who is not following you back. THE TWITTER MAGIC 2000 In Twitter, you can be happily following people, 200 a day, and within 10 days, hit 2000 people. Right about that time, you find that you can no longer follow anyone else. What happened? This is a safeguard put in place by Twitter to keep robots from coming in and doing exactly what you're doing for the sake of building large lists. It's a spam protection device. The key to getting around this little safeguard is to make sure that people who aren't following you back are trimmed from your list after a few days. So, if you invite 200 and only 60 follow back, be sure to unfollow the others. That's because you will be approaching 2000 followings too quickly, with insufficient followers who reply back. In Twitter, if you follow 20% more people that follow you back while approaching 2000 people who you follow, the entire system grinds to a halt. What a drag, right? Just unfollow the people who aren't following you back, and you'll be able to breeze right through that impenetrable barrier. Keep the number of people you follow either much lower or nearly equal to the people who follow you back.

Sample Content Preview ANALYZE YOUR MARKETING ENVIRONMENT Marketing is based on the concept of having an absolute understanding ofthe environment in which you promote your product. Your product must fulfill your customers' needs in a way that is a better value than what your competition has to offer. It cannot be said enough, you need to know as much as you can about your competition, future market growth, the marketing environment and your target customers. This knowledge will help you weed out the garbage within your strategy for marketing your product. KNOW YOUR COMPETITION In this day and age, the opportunities for businesses have dramatically increased, as has the speed at which products are built and presented to the marketplace. Therefore, the necessity for being painstakingly familiar with your competition is also increased. Here are a few ways to effectively compete in the marketplace without a lot of garbage: - Know your competition. You competition may not always be who you think it is. For example, if you sell peanuts your obvious competition is other brands of peanuts, but you must also consider as competition chips, snack mixes, candy, popcorn and gum. There are three levels of competition. The first level of competition comes from specific brands that are direct competitors to your product and geographic location. In most cases, this competition will offer a product that is transposable with yours in your customers' eyes. You must strive to offer better quality, convenient distribution and more special features to stay ahead of this level of competition. The second level of competition comes from companies in a different business category or more remote location that offers products that are similar to the products that you have to offer. Competitors at this level may not provide the exact same products as you, but they will pick off the most profitable pieces of yourbusiness. The third level of competition comes from other businesses in competition for the "same-occasion" profits. For example, if you sell gardening supplies, which is a hobby, you will be in competition with other companies who provide hobby supplies. In addition, since gardening is a form of home improvement, you may be in competition with other providers of home improvement supplies. - Know all of the strengths and weaknesses of your competition. You need to know as much about how your competition's business and operation details as reasonably possible. Study all of their available promotional material, brochures and advertisements. If possible, visit their location and make a couple of incognito purchases. Talk to some of their customers and investigate their pricing. Find out what they are doing that works and what they are doing that does not work. You can copy to good and capitalize on the bad. You should know the market share of each of your competitors and compare it to your own. You should know how your target audience feels about the products offered by your competitors. You should be aware of the financial strength of your competition, which will affect their budget for promotions, advertisements and other things. You should know the speed and ability of your competitor's novelty for new products. Every competitor has decisive strengths and weaknesses that are points of potential advantage for you. - Always know your competitors' next move. You should take some time to consider the actions that your competition has planned for the next year or so. You must have knowledge of and understand their objectives, resources and marketplace strengths in order to estimate your competitors' future activities. This intelligence is important to your company inmany ways such as your annual forecasts for spending, profits and sales, your direction for future growth, your introduction, success and support of new products, trends of business categories, products and markets as well as your advertising and promotional programs. Competitive intelligence is the difference between reaching your company's goals and losing business that you can never recover. - Know the spending trends of your competition. Competitive spending trends can significantly influence your marketing plan for your products. The amount of money your competition is willing to spend greatly impacts your ability to obtain attention from your target marketing audience, your introduction of a new product, your commitment to programs and key accounts as well as the success of the products you currently offer. KNOW YOUR CUSTOMERS You should know who your customers are and who why they chose to buy your product. Once you have your distribution, advertising and promotion if effect, you can focus on what influences your customers such as demographics, culture, needs and desires or lifestyle. If your target customer is your end user, then all of these factors will play a role in identifying and appropriately classifying your customer base. Nevertheless, ifyour customers are not the end user there may be other important influences. For instance, packaged goods such as foods and household products are generally purchased by a master distributor in large amounts and sold to local distributors. sell to the wholesale buyer for a store chain. Then individual stores buy and stock the product and the customer can make a purchase. Circumstances where other influences on the customer may be in effect include: - The profitability of the product plays an important role. The larger the profit margin per item compared to other products in the competitive categories, the greater the chances are of being accepted regardless of the quality of the product. - Customers are usually influenced bythe deals and discounts that you have available for your product. Deals and discounts can drastically increase the sales volume, sales velocity and profit margin of your product. - Promotional support and advertising is important to any successful marketing campaign. Multi-media television, print and radio mixed with PR support, customer coupons, contests and sweepstakes are effective promotional programs that can be run up to four times a year, anymore would be throwing your money out with the garbage. - The offer of free merchandise is a great influence to most customers especially among grocery and retail stores. - Customers are greatly influenced by the relationship that they have with companies with which they do business. This is why it is important to be a good sales person. The more exact you are in identifying your target customers; the more effective your marketing efforts will be at obtaining sales from regular users. As mentioned before there are two types of target buyers channel buyers and end users.

Sample Content Preview THE BIG THREE The two most popular sites, it seems, are UPwork.com and Freelancer.com. They both offer different types of freelancers. If you want someone who does obscure programming, for instance, you can get him/her at Freelancer.com. Other sites will offer programmers too, but they may not be as highly specialized. If you want a site where you can hire a virtual assistant, you can find them by Googling “virtual assistants.” Many virtual assistants today can manage websites, do search engine optimization, and perform some business development tasks as well. BUYERS CHARGED DIFFERENTLY In general, it's free for most people who are looking for work to look for jobs. In some cases, even posting a job online is free too. However, there are sites that offer memberships at different levels that let you bid on different jobs. The sites take their fees off of each job as a percentage of the total cost of the job. Your bid may or may not include the fees to the site for their commission, and you need to be sure when you set a bid range that you take that into account. Even if you bid a specific price, it doesn't mean you'll get it. Freelancers will bid on how much it will take to complete your job, and then you can choose to award someone the job on the basis of his/her bid from all of the respondents. It's not always the best thing to hire the cheapest bidder. There are other factors involved that should be considered as well. CHECK OUT THEIR RATINGS Sites will post feedback on freelancers to give you some indication on whether they will perform well or not. Be sure to check out what other people have to say about them before awarding a bid. You may find that someone who has a very low bid has awful ratings too. You want to check to see how long they've been on this board and whether they are a new profile or not. Freelancers with a longer and better track record will work better than those with questionable things in their ratings. Website Outsourcing As a serious Internet marketer, you most likely have more than one site, one social networking profile, and one project going on at any given time. Online, you can set up websites very quickly, but managing them can quickly become unwieldy. You don't want to spend too much of your time trying to get backlinks, writing and posting blog posts, optimizing content for SEO, or keeping track of online problems and outages. In addition, you might not want to take the time to learn HTML and a host of other Web languages, and someone else may already have taken the time to learn all of that. All you would have to do is to hire them to manage the sites for you. LINK BUILDING One of the best ways to get a higher Page Rank (PR) on Google that places you higher on the Search Engine Results Pages (SERPs) is to just get a bunch of non-reciprocal incoming links going to your site. You can do this by paying sites to post your links, adding comments to popular blogs and news areas, and listing yourself in directories. All that takes time, and it's a job that is best left to someone who is getting paid far less than you are. Outsource link building during the times when things are slow. WEB PAGE DEVELOPMENT This is one area where it really pays to get help. If you don't know how to set up a blog, add a membership area, or just plain update an HTML page, you can't even get started with Internet marketing! While you're learning some of those skills, you're wasting valuable time! Outsource the website development to someone else. Just find a site that you like and then list the features that you want. Give them an idea of your color scheme or choose one from the templates that they offer you to view. Once the site is done, make sure everything is in your name, from the domain name to the administrative contacts. In fact, if you don't want to go through the development phase, just look up Internet marketing forums to find people who are offering websites for sale that are already in working order! It saves tons of time, and you can have them customized quite easily. SEARCH ENGINE OPTIMIZATION This is another topic that is best left to people who already know what they're doing. You can order sets of keywords from companies and outsource the creation of SEO-optimized web pages to the people who are developing your site. In other cases, you may want to hire ghostwriters to fulfill the same purpose. Content Creation Content creation outsourcing isn't just useful for maintaining fresh content on your site. It has many applications, including creating unique ebooks or videos to market as your own products. Too many people make the mistake of trying to save money by creating their own content online. It comes off as amateurish and can actually turn people off instead of exciting them about your website. It can also take you much more time to churn out a 50-page ebook than it would take an experienced ghostwriter. BLOG POSTINGS Blogs are expected to be updated frequently, but often, Internet marketers just don't have the time. Yet, a blog is an essential link between high-traffic areas that don't allow you to post commercial links and the links on your blog that go directly to your products, services, and other websites. It's important to keep those blog posts coming and to keep your audience engaged. You can set up batches of blog posts in groups of 30 or 40 to farm out to freelance writers that you hire online through outsourcing boards. Get them done the month ahead of time, and you’ll know that you’ll have something new and interesting to add to the site on a daily basis. Get some SEO done on them, and your site will be search-engine friendly too. NEWSLETTERS Sites offer newsletters, although they're not as popular as they once were. They can be a way to entice people to sign up and to register to your site. It can be a way to keep everyone who visits updated with the news of the industry that your business is in and what's happening for your business. They can include helpful tips, discount coupons, and promotional features for your customers. Include freebie offers that send out reports to people who are looking for information on various topics that are related to your marketing niche. You can offer these freebie offers to them in exchange for their signing up to your email list. Thus, the reports serve to get people into the mouth of your sales funnel. Ebooks, on the other hand, can be marketed in a value package or by themselves. They are an infoproduct that is instantly delivered; many people will purchase an ebook that's of interest to them. They can help bring in more income and provide your customers with more in-depth information than a simple report can provide. Whereas the reports might be free, your ebooks are going to be for sale or be included in a value package as a free bonus that includes multiple types of content for sale. Expand Your Content Creation Have you ever wanted to put out a YouTube video, but know nothing about video production? What about getting together a CD or a print book? The more formats you offer online, the wider the audience you will reach with your informational products. In some cases, you are going to hire people to create content to generate “buzz” for your site and offerings. In other cases, you are going to have content generated to create income. Once you buy the rights to some piece of content, it's yours forever, and you can do with it as you please unless the rights you bought were limited. Here's a few ways in which you can outsource content. HIRE A YOUTUBE CHANNEL Go look through YouTube to see channels that might match your marketing niche. You can sponsor any channel and offer them a monthly payment for mentioning your site in their videos and for posting links back to your site. Now, you don't even have to know how to put together a video. You just have to find someone who already does that and pay them to promote your site. CREATE WORKSHOPS AND COURSES You can even hire people to help you set up online workshops and courses in video format or audio format, while you keep the publishing rights. That way, you can market the material as your own and make money off of it too.

Table of Contents Introduction ......... 5 Chapter 1 ..... 7 Waking Up .. 7 How To Start Your Day ........ 9 Value The Time 11 Enjoying Your Day.... 13 Chapter 2 .. 16 The Early Bird vs the Night Owl ........ 16 Downfalls Of Waking Up Late ...... 18 Why Some People Wake Up Easier Than Others ....... 20 Chapter 3 .. 24 Balancing a Routine ...... 24 Waking Up In The Morning ......... 25 Sleeping At Night ...... 27 The Reaction Of Your Actions ...... 28 Chapter 4 .. 32 Sleep First to Wake up .. 32 Sleeping Patterns ...... 33 Positive Sleeping Patterns And Their Benefits . 35 Negative Sleeping Patterns And Their Downfalls ...... 37 Chapter 5 .. 41 What Stops You From Waking Up Early? .... 41 Unshakeable Habits . 42 Sleep Deprivation ..... 45 Lethargic Lifestyle .... 47 Chapter 6 .. 50 Benefits of Waking Up Early ... 50 Increase Your Productivity ..51 Enjoy More Control .. 52 Improve Your Health 53 You Get To Have Breakfast. 55 Chapter 7 ... 59 Habits to Help You Sleep Early ......... 59 Optimistic Behavior .. 60 Pre-Plan Your Day .... 62 Hold Accountability For Not Waking Up Early 63 Chapter 8 .. 67 Tips To Help You Wake Up Early ...... 67 Sleeping Material ...... 68 Sleeping Earlier ........ 69 Use Sunlight To Wake Up ... 71 Use A Friendlier Alarm Clock ....... 72 Keep Yourself Awake…….. .... …..73 Conclusion 75 Sample Content Preview Chapter 2 The Early Bird vs the Night Owl There are two kinds of people in the world; those who are capable of rising with the birds, and others who rather be known as the “night-owl”. These people are distinguished with two different names because they function best at different time of the day. If you’re a morning bird, say even a rooster, you’ll always be awake in the morning to coo when the light comes from the east, but you’ll be dead asleep as the west consumes that light. An owl will never coo at sunrise because they’re always too busy sleeping. They don’t cherish the sun because it interrupts their slumber. Unfortunately, most people nowadays are night owls and they sleep their days away when they could’ve been doing something else. The brutal truth is that while morning birds are living all of the benefits of waking up early, night owls don’t experience anything other than the downfalls of sleeping in, and that does eventually need to change. Another issue is that once you’ve chosen a side, it’s hard to convert to the other side. Seeing an early bird rise will annoy the owl as it tucks its feathers tightly over its beak. When the early bird watches the owl sway hypnotically in their sleep, they’ll always feel frustration and angst towards the owl since they’ll never be awake in the morning with everyone else. Once in a while, a balance can break between the two where the afternoon becomes the overlapping hour, but time after that is simply too different to acquaint with. At the end of the day, humans aren’t owls. We can’t be nocturnal creatures because that’s not how we were made to be. To live a healthy life, we need to thrive off of the sun and communicate with others on a daily basis. So naturally, there’s something that has to be done for all those grumpy night owls. Downfalls Of Waking Up Late To encourage you even more to wake up early, here are some important reasons you shouldn’t be sleeping in. Primarily, there is the issue of fatigue. This can drag throughout your day, making it seem longer and more tiring than it really is. Staying up late for too long can make you dizzy and relatively light headed. Fatigue is not something you’ll notice at once, but it steadily builds up until you’ve reached points where even going to relieve yourself may seem like too lengthy and tiring of a task. Another issue experienced with late sleepers is their exposure to developing illnesses. Though sleeping in late has never been the cause of any sicknesses, it has been found to aid in its development and gives out a feeling of overall malaise. Plus, staying up late always brings out the inner pig inside of you. When you stay up late, you crave for heavy junk food for snacking. Even though it feels good when you stay up like the rebellious soul you are, you’re actually satisfying your gluttonous half that doesn’t care for the healthy balance you must maintain. Page | 19 So before you grab for that bag of chips to binge watch an entire season of your favorite show, remember what you’re going to end up with. Another aspect to this issue is that sleeping right after eating isn’t good for you at all. Instead of letting your food digest, you’re forcing it to sit idle in your stomach which can create gastral issues throughout the night. Your sleep is actually your body’s natural time when your immune system is strongest. As you rest idle and immobile, your body can freely fight against illnesses, viruses and bacteria that may have infested your body. But if you don’t get the right amount of sleep, or it becomes inconsistent, you don’t allow your body the time it needs to protect your body from getting sick. So before you stay up late for no reason better than your own guilty pleasure, remember who’ll have to pay the price for the lack of sleep. Why Some People Wake Up Easier Than Others As humans, we’re all made differently. Some people can apparently wake up fresh as a daisy, as though stabbed with adrenaline. Otherwise, there are horrible sleepers that collapse off the bed and come crawling out of the sheets as though they fought with their pillows and lost. Whichever you are, you are what you are. And most of the time there isn’t much you can admittedly do about it. What you can try to do is change the time you come either crawling or pouncing out of your bed. Some people fail to sleep on time, get enough of it or just resort to a more lethargic life than others which makes them less energetic than most. Whichever it is, if it’s affecting your mornings, you might want to change your ways. Sometimes, on days when you work more, perhaps exercise, or do heavy lifting and muscle work, your body requests more rest than usual. If this builds up faster than your metabolism can handle, you’ll probably develop longer sleeping periods than others. There are many things that affect the way you sleep. The position you sleep in is an important factor. If you move around, you’ll probably wake up more often than someone who sleeps in one position. The way you slept as a child also creates a more variable sleep habit. If you were raised in the busy city, you’ll probably enjoy the noise of the night time city crowd. If not, then the noise will probably rattle your brain beyond comprehension and force you to buy earmuffs. If you need a warm environment, you’ll most likely suffer during the winters. Those who prefer the cold side of the bed will most likely hate when the blankets come out to ruin the chilling experience. Then of course, there are those who are light and heavy sleepers. Light sleepers will wake up to the sound of a pin dropping, and then cry in angst as they can’t return to their sleep. Those who are heavy sleepers will sleep through their alarm clock and then curse the darned thing when they’re late for work. It’s all extremely variable and there is no solid answer to why we all sleep differently. All you can do is try to understand yourself and your personal needs to make your sleep more comfortable and fulfilling so you can wake up as nicely as possible in the morning.

Table of Contents Introduction ......... 6 Chapter 1 – What Exactly is a Niche? ......... 10 What is a Niche? ......... 11 What is Niche Marketing? ...... 13 The Over Saturation of Niche Markets ........ 15 Chapter 2 – Why Finding a Niche is So Important .......... 17 Chapter 3 – What Makes a Niche Profitable .......... 22 What Makes a Niche Profitable? ...... 23 Some High Earning Niches to Consider ...... 26 Chapter 4 – Choosing Your Niche ... 28 Choosing an Evergreen Niche .......... 29 Choosing a Niche Based on Your Interests . 30 Selling as an Affiliate .. 31 Chapter 5 – Getting Started with Your Niche Research .. 34 Finding Hot Keywords . 36 How To Organize Your Keywords .... 37 How To Test Your Keywords Live .... 38 Chapter 6 – Analyzing Your Competition ... 39 Determining How Many Competitors There Are in The Niche ...... 39 Researching the Competition 41 Evaluating the Competition .... 42 Consider Your Competition’s Pricing 43 Chapter 7 – Finding Your Ideal Customer .. 45 Researching and Surveying Your Target Market .... 47 Utilize Online Surveys . 49 Chapter 8 – Building Relationships Within Your Niche .. 51 Email Marketing .......... 53 Your Social Media Networks .. 53 Your Newsletter .......... 54 Conclusion ........ 56 Sample Content Preview What is a Niche? A niche is an area of interest or product group. An example of an exciting niche would be dog training, a product group niche could, for example, be electric lighting. Both niches are things that people search for on the Internet, and both of these niches are searched for because people have problems that they want to solve. They are either looking for information on the subject to help them solve their problem themselves, or they are looking for physical products that will help them solve their problems. A niche market is a way to solve problems in exchange for a financial reward. People who are searching online for dog training might be willing to pay money for the answers to their problems with their dog’s behaviors. People who are searching for electric lighting may also be looking for information, but it is far more likely they are looking to buy lighting products. A micro-niche is far more useful for an online business than a general niche. An example of a micro-niche would be Husky dog training or solar garden lighting. In these cases, people are searching for specific things, so if you are building a micro-niche site, you can target these potential customers more accurately. By displaying products on your website that are carefully matched to what your visitors are looking for you are more likely to make a sale. Another advantage of choosing a micro-niche is that there are millions of them. Even today, it is still possible to find profitable micro-niches which have very little competition. This will enable you to enter a market that has a problem and provide that market with a solution that they can’t get from anywhere else. The secret is being able to find these niches. Niche markets and especially micro-niche markets provide online business owners with the opportunity to find business opportunities which have little competition. The trick is to find micro-niches which have low competition, but that also have a lot of people searching for them. It isn't easy to find them, but when you do, then these micro-niches can be extremely lucrative. If you are unable to monetize these sites using informational products or physical products, then you can always use pay per click advertising on them. What is Niche Marketing? Niche marketing is marketing your products or services to a select group of potential customers inside a much larger customer base. This is done because there is often a need that isn't being addressed by the companies who are targeting the more significant customer base. In other words, there is a demand for something that isn't being supplied. If you can satisfy that demand, you have a potential market that is waiting to pay you for what you can offer them. Take, for example, Internet Marketing. The niche of Internet Marketing has many sub-niches, including search engine marketing, PPC marketing, article marketing, Google Ads, and more. You can further refine these sub-niches to include even more specific markets. For example, you could fill the niche market of PPC marketers who just use Google Ads or who only use Yahoo Search Marketing. These particular niche markets have grown, so have their desire for more information and resources that can be used for their businesses. This information is not being supplied by those who just target the large Internet marketing market. Those businesses that primarily focus on article marketing aren’t going to be interested in PPC marketing, just like those who use Google Ads won’t be very interested in obtaining information on article marketing. This is why there are businesses who market directly to niches because they can better satisfy what those niche customers are asking for because those niche marketers directly address the problems facing the niche target markets. The Over Saturation of Niche Markets Niche marketing, over the years, has become one of the primary ways to market because many entrepreneurs have started to realize that Internet marketing is becoming over saturated with Internet marketers and their products. This makes it much harder to earn a profit from the vast Internet marketing market. Those who are new to Internet marketing will have an even harder time breaking in because many established Internet marketers have incredibly loyal customers that trust them and their products. New internet marketers can better compete or even dominate a niche because there is little to no competition in that niche. The more you can target a specific niche, the better your chances of being able to be successful and carving out a profitable piece of the niche. Luckily, you can discover a profitable niche in just about every market. Many successful Internet marketers end up making a nice income online because they target different niches, some of which aren’t even related to each other. They do the necessary research to determine whether a profitable niche market exists for a product/service that they can supply, select a domain name, build a website, and start marketing it to the niche target market. However, niches don't have to deal directly with marketing. Niches can be carved out of any market, from dogs to gardening, to home décor, to writing, and more. Additionally, any market can be broken down into smaller niches, by either the way of the product, the target market, or both. The key is finding what needs are not being satisfied by companies and websites that are already out there and then providing them with a valuable offer that will make potential customers eager to purchase. With an almost unlimited number of niches that you can choose, with more appearing every day, choosing the right one for your business should be easy. Chapter 2 – Why Finding a Niche is So Important Smart business owners try to sell their products and services to a niche base of customers by conducting detailed market research with a focus on trying to understand the consumer behavior of the target audience that is interested in that niche. Specifically, this addresses their needs, concerns, and desires. Once the research that you conduct shows that consumers are interested in the niche product or service that you are planning to sell, then you can start to cater to them as much as possible by providing them with a range of items for sale at various price points. When it comes to niches, you have to remember that some of the products will have a much broader appeal than others. For example, there will be more customers interested in golf products for beginners, than customers looking for advanced information on golf because they are hoping to become a pro golfer. Focusing on products for beginners will help you increase sales based on volume by offering a lower price point to a more significant number of customers. However, while there may be fewer advanced students looking for information and products on golf, the exclusive, high-level information that you can provide could command a much higher price than the eBooks that focus on a beginner’s level. You can offer advanced students a course, a coaching program, a multimedia package, membership program, or other similar products that can command a much higher price point, especially if you are seen as an expert in your niche. This is because the more credentials you have, the more money you can charge for the products and services you are offering in your niche, within reason. You have to keep your price point within reason because finding the right niche isn’t about finding the most profitable one, but also about what people are buying and how much they are actually willing to pay for their problems to be solved. If the average price they are willing to pay is $29.95 and you want to enter the market with a $39 product, there will need to be an apparent reason why your product is worth more. Your credentials, expertise, and the added extras that you can offer can undoubtedly help to remove some of the doubt that a customer might have and convince them that the extra cost is worth it. However, you will only be able to persuade them to pay the extra money if you know what other offers are available so that you can make an even better offer. As you research your niche, you will discover if it is a paying one, as well as if other users are willing to pay premium prices for the kind of insider information that you can provide. Another thing that you need to think about when researching your niche is the life cycle of the customer in the niche. While they might start out as a beginner, if they stick with the niche and continue to learn, they will eventually need to gain intermediate or advanced information. Understanding the life cycle of your customers will provide you with the opportunity to continue to sell to them over and over again. With niche marketing, the general rule of thumb is that 80 percent of your profits will come from 20 percent of your customers. When you take care of your customers, the chances are much higher that they will continue to buy from you regularly. They are also much more likely to purchase the new products and services that you offer them that will meet their needs. You can start to earn an income around the clock by automating a process with a range of offers that are preloaded in an email marketing platform that can then be delivered to your customers and prospects regularly. You can create your product, set up your order flow, write your sales letter, point traffic to it, and watch your visitors turn into paying customers on your email marketing list when you focus your efforts on a single niche market. With niche markets, you can have a unique product that will automatically sell for weeks, months or even years to come. Once you have created a successful product, all you have to do is continue to drive traffic to your sales page. Every niche is different regarding needs, price points, and consumer behavior. This is why you need to do your research before you choose which niche to market. This will allow you to know if a niche is not only viable, but also profitable before you waste your time, energy, and money. This can help you to set realistic goals and expectations as you launch your business. Chapter 3 – What Makes a Niche Profitable Before you can start designing a product or service, you have to determine if there is an audience out there that will be willing to purchase what you're offering before you invest too much time building a website and producing content. This means that you need to think about how you're going to monetize your product or service and whether the niche that you're thinking of choosing will support the business model that you have in mind. It is essential to understand that some niches vary drastically in terms of profitability. What Makes a Niche Profitable? To fully understand this, you need to consider the available options that you have for monetization. One of these options is advertising. This requires placing banner ads or Google Ads on your website. This is probably the least profitable way for monetizing your niche because you end up sending visitors away from your site every time they click on an ad. What’s more, you need to consider if those advertisers are willing to pay for your traffic. They have to have a way to make more money from your site visitors than you are. These advertisers are most likely making money by selling something. If they are selling something, then they’ll be able to keep the lion’s share of the profit from each visitor while at the same time keeping them engaged with their brand. Eventually, this is what you want to be doing with your site. You can do this by either creating a product on your own, ideally a digital product like an eBook, or by selling a product that you didn’t create. This is what is known as affiliate marketing. Of course, you can also sell a service.