Sample Content Preview Chapter 3: Making It So, you may be asking yourself “can I really make my own product?” Don’t worry. You’re not alone. Most successful product vendors probably wondered the same thing at some point in their past. You’ll be surprised by (and very satisfied with) what you accomplish when you put your mind to it. Let’s start with written products. Written Products So, writing is one of the simplest, most straightforward methods of product creation. If you’re making an eBook and you’re comfortable writing it yourself, spend a few hours brainstorming what you’ll be writing. Make a list of every topic and sub-topic you want to cover and be sure to jot down any random thoughts about points you want to emphasize. Once you’ve done this, you’ll need to shape it into an outline. This is where you’ll bring some order and organization to your written product and eventually you’ll nail down things like chapter divisions and subsections. Once you’ve gotten an outline laid out, it’s time to start writing. Two of the most common areas for people to encounter writer’s block are the introduction and the conclusion. If you notice you’re staring at the same blank page or half-written first sentence after a while, just skip the intro and start writing the “meat and potatoes” of your ebook. Usually you’ve already got a good idea of what you’ll say about specific topics and subtopics so it’s often easier to start by knocking these out and there’s nothing wrong with doing it this way. You’ll want to pay close attention to basic grammar and writing quality here. People have seen plenty of hastily written garbage and you want to make sure your writing sticks out as different and worthy of their time and money. When you’re finished writing, be sure to either proofread it yourself a few times or have someone else proofread (a fresh pair of eyes is best). Finally, once you’ve got your text completed, you’ll want to make your eBook look awesome. There’s a few ways to do this. Firstly, decide on a good-looking font for your body, chapter headings and subsection headings. Then, consider adding images or photos throughout. Lastly, you’ll want to make the pages themselves look unique. You can either add unique frames/borders or header/footer art and background images/patterns inside of your word processor or you can use a more advanced program like Adobe InDesign to create a truly professional look. Alternatively, you could acquire a sleek, pre-designed template from a site like Envato. Video Products Video products are a bit of a mixed bag. On the one hand, they can be quicker to make than written products. On the other hand, they’re usually a little more complicated and the software and equipment involved can often be intimidating to someone who hasn’t done video before. That said, they are still worth it because videos are seen as considerably more valuable and attractive than textual products. There are a few different types of videos you can do with varying degrees of complexity and equipment requirements. First, there’s the slideshow presentation style. This can be accomplished using any slideshow software. A script isn’t strictly necessary for these videos but may make the presentation sound smoother. Unlike eBook writing, where an outline is just the beginning, for slideshow videos the outline is pretty much all of the content! Just narrate the presentation and export it to a video file using your slideshow software or you can just use screen recording software to record your presentation. Sound quality does a lot for perceived value so ensure you’re using a quality microphone like Blue Yeti or something similar. To add an extra layer of perceived value to these videos, break from the black on white mold and use a unique background of some sort as well as some images. But here’s an expert hint: resist the urge to use all sorts of whacky transitions and animations. Newbies tend to get excited by all the animation and transition options in these slideshow programs and end up going crazy with them but it comes off as cheezy, cliche, and amateur. If you want your presentation to look clean and professional, stick to fades and “slide in” type effects. Next there’s the screen capture style video. This is generally an over-the-shoulder type presentation in which you record your screen and teach how to do something specific. In this case there’s usually not a need (nor an opportunity) for a script, but you do want to at least have a general outline of what you’re presenting and go through the whole act once or twice to practice and avoid awkward pauses or mistakes. There’s several screen recording softwares out there from high-ticket options like Camtasia to free ones like Jing. Some affordable middle-ground options are Snagit and Screencast-o-matic. Finally, there’s the talking head style. This is literally you in front of the camera. This is obviously the one people tend to shy away from the most. Sometimes it’s because they don’t want to be on camera and sometimes it’s because they don’t want to worry about cameras and equipment. The fact is, when done right, talking head videos can be super effective at generating trust and brand loyalty, but it’s not absolutely necessary. If you are doing a talking head, make sure you use a good lapel mic so your sound quality is good. Also ensure lighting is optimal and either memorize your script or use an excellent teleprompter or teleprompter mobile app. Don’t bother with special green screen backgrounds or even super bright white screen backgrounds. 99% of people who mess with this green screen stuff end up wasting money and looking cheesy. A white screen is a little better and more foolproof but still unnecessary. Your office, your backyard, or your couch make a perfectly acceptable backdrop for your videos in most cases (keep it bright and clean, obviously). When you’re done shooting, use a video editor like Adobe Premiere to edit and sync the audio to the video (again, use a good lapel mic, not the camera mic).

Sample Content Preview Establishing marketing goals is critical to the success of your LinkedIn marketing. Countless entrepreneurs and businesses have setup an LinkedIn presence, made a few posts, and then let it sit untouched for months or even years. This is usually due to a lack or absence of goals. So, before you even begin establishing any sort of LinkedIn presence or strategy, you need to establish clear marketing goals. Your goals should be specific, measurable, and attainable. They can be long term, short term, or a mix of both. Deadlines and milestones can be helpful as well. “I want to increase my social following” would be an example of a bad goal that will likely result in your marketing efforts petering out after a while because there are no specific milestones. “I want to gain 1,000 likes by Christmas” is an example of a good goal. It’s specific, measurable, and certainly attainable. Below are some examples of the various goal categories you might be interested in. Traffic to Website (Sales, Leads, Content) Probably one of the most popular goals of LinkedIn Marketing is to funnel your LinkedIn traffic back to your own web properties. After all, most businesses don’t do business “on” LinkedIn. You’re leveraging LinkedIn to obtain traffic and convert that LinkedIn traffic into brand-followers, leads, prospects, and customers. So maybe your goal is to get people to a landing page with a free offer where they can subscribe to your list and become a lead. Maybe they’re being sent to a sales page or an eCommerce store. Maybe you just want to do some content marketing and send them to your blog. Whatever the case, the end goal for a lot of businesses will likely be bringing LinkedIn traffic AWAY from LinkedIn and over to their own web properties. Social Following (aka LinkedIn as Autoresponder) In this goal category, your aim is to build a large number of followers. The reason we also refer to this as “LinkedIn as Autoresponder” is because the main sought-after benefit here is to increase the number of people who will see your posts in their feeds. In this sense, your LinkedIn posts become similar to sending out email broadcasts via your autoresponder. If you grow a large enough community, this can be very beneficial and if your content is engaging enough to get a lot of traction in the form of likes, comments, and shares, you can significantly increase the range of your organic reach into people’s feeds. Passive Presence Some businesses might have purely passive goals. Simply being present and discoverable inside LinkedIn is a benefit that has wider appeal and greater utility than you may think. In many cases, a company’s LinkedIn presence might supersede or at least augment what was once the role of a website or blog. When people come across this content of yours and look at your account they can see some basic info about your brand or business and you can get some traffic to your website. This same approach can also be used for events, communities, and brands. Brand Awareness Another goal that’s less thought about might be spreading brand awareness and recognition. If you’re just starting out, there’s a good chance your brand might be in need of a jumpstart. If nobody’s ever heard of you, a great way to increase recognition is to simply create and share unique, helpful, or entertaining content and get your name, logo, and overall brand identity in front of as many people as possible as many times as possible. If this is your goal, you want to avoid being salesy in the beginning. Ensure you’re focused almost entirely on posting helpful, relevant, or entertaining content. Expand Existing Audiences If you’ve already got an audience, your goal might be to make it bigger. This can be done via several social marketing methods. Sharing viral content, either curated or created yourself, can lead to a huge increase in your LinkedIn audience. Although creating your own viral content like that can be great, if you don’t have the time or means to do so, you can simply leverage existing content that’s already proven itself to be viral by curating/re-sharing it with your own comments or angle added to it. Also, a few humorous images and memes can’t hurt either, but keep in mind LinkedIn is a little more professional than other platforms, so don’t go overboard with the humor. Other ways to expand existing audiences can include contests, sweepstakes, and gamification. Assuming your offers/prizes are compelling enough, incentivized sharing/following can be very effective. Just ensure your methods are permitted by LinkedIn’s Terms of Service. Enhancing or Repairing Public Relations Do you want to set your company apart in the public eye? Do you want to associate your brand with feelings of good will and community involvement? Was your business recently involved in a controversial incident that requires damage control? It doesn’t take a humiliating public catastrophe to make PR enhancement a good idea. This is a goal that any business can engage in. Non-sales related campaigns can include photos or videos that foster positive values and goodwill or even involvement in social movements (be careful not alienate half your prospects) and noble causes. Did your business recently donate to a charity, build a school in a third world country, serve food at a local pantry? These are all things to post about. These don’t necessarily need to be about things that your business participated in. They can be content about general things like a heart-warming video about helping the poor or caring for the elderly. Special holidays like Christmas, Thanksgiving, or Mother’s Day also present opportunities to leverage emotions, foster goodwill, and enhance your PR.

Sample Content Preview Traffic to Website (Sales, Leads, Content) Probably one of the most popular goals of Instagram Marketing is to funnel your Instagram traffic back to your own web properties. After all, most businesses don’t do business “on” Instagram. You’re leveraging Instagram to obtain traffic and convert that Instagram traffic into brand-followers, leads, prospects, and customers. So maybe your goal is to get people to a landing page with a free offer where they can subscribe to your list and become a lead. Maybe they’re being sent to a sales page or an eCommerce store. Maybe you just want to do some content marketing and send them to your blog. Whatever the case, the end goal for a lot of businesses will likely be bringing Instagram traffic AWAY from Instagram and over to their own web properties. Social Following (aka Instagram as Autoresponder) In this goal category, your aim is to build a large number of followers. The reason we also refer to this as “Instagram as Autoresponder” is because the main sought-after benefit here is to increase the number of people who will see your posts in their feeds. In this sense, your Instagram posts become similar to sending out email broadcasts via your autoresponder. If you grow a large enough community, this can be very beneficial and if your content is engaging enough to get a lot of traction in the form of likes, comments, and shares, you can significantly increase the range of your organic reach into people’s feeds. Passive Presence Some businesses might have purely passive goals. Simply being present and discoverable inside Instagram is a benefit that has wider appeal and greater utility than you may think. In many cases, a company’s Instagram presence might supersede or at least augment what was once the role of a blog, assuming most of your content can be conveyed in the form of or attached to images. When people come across this content of yours and look at your account can see some basic info about your brand or business and get some traffic to your website. This same approach can also be used for events, communities, and brands. Brand Awareness Another goal that’s less thought about might be spreading brand awareness and recognition. If you’re just starting out, there’s a good chance your brand might be in need of a jumpstart. If nobody’s ever heard of you, a great way to increase recognition is to simply create and share unique, helpful, or entertaining content and get your name, logo, and overall brand identity in front of as many people as possible as many times as possible. If this is your goal, you want to avoid being salesy in the beginning. Ensure you’re focused almost entirely on posting helpful, relevant, or entertaining content. Expand Existing Audiences If you’ve already got an audience, your goal might be to make it bigger. This can be done via several social marketing methods. Sharing viral content, either curated or created yourself, can lead to a huge increase in your Instagram audience. Although creating your own viral content like that can be great, if you don’t have the time or means to do so, you can simply leverage existing content that’s already proven itself to be viral by curating/re-sharing it with your own comments or angle added to it. Also, a few humorous images and memes can’t hurt either. Other ways to expand existing audiences can include contests, sweepstakes, and gamification. Assuming your offers/prizes are compelling enough, incentivized sharing can be very effective. Just ensure your methods are permitted by Instagram’s Terms of Service. Enhancing or Repairing Public Relations Do you want to set your company apart in the public eye? Do you want to associate your brand with feelings of good will and community involvement? Was your business recently involved in a controversial incident that requires damage control? It doesn’t take a humiliating public catastrophe to make PR enhancement a good idea. This is a goal that any business can engage in. Non-sales related campaigns can include photos or videos that foster positive values and goodwill or even involvement in social movements (be careful not alienate half your prospects) and noble causes. Did your business recently donate to a charity, build a school in a third world country, serve food at a local pantry? These are all things to post about. These don’t necessarily need to be about things that your business participated in. They can be content about general things like a heart-warming video about helping the poor or caring for the elderly. Special holidays like Christmas, Thanksgiving, or Mother’s Day also present opportunities to leverage emotions, foster goodwill, and enhance your PR. Market Research A hugely beneficial goal of Instagram marketing is market research. If you’re just starting your business or going down a new path, Instagram can be an excellent place to learn more about your audience and your market. This can be done in a structured way with things like surveys and questionnaires, or in a less structured way by simply engaging with your audience, commenting, asking questions, and so on. Also, lurking or conversing in Instagram areas or content related to your industry can teach you a ton about what your customers want and who they are. Beyond that, you can monitor your competitors’ accounts and posts to see what their customers like and what they’re complaining about so you can adjust your business accordingly. Creating your own account, posting, and engaging within it is another great way to get a constant stream of market/audience data flowing into your business. Ultimately, your goal should be to come up with one or two ideal customer avatars that you can then base your marketing and product development on.

Sample Content Preview Chapter 2: Why You Should Be Using Them There are a host of reasons you would/should use banner ads in your business. We’ll cover several of them here: What Are Your Goals? The general goal of banner ads is to take a visitor, who clicks on one of them, through to one of your web properties. But beyond this you may have more specific goals. This could include bringing them directly to a sales or product page in hopes of them making a purchase. Or perhaps you’re simply doing a list building campaign and trying to gain leads or contact info by forwarding them to a landing page with a free offer or gift. Maybe your goal is to learn more about your market, in which case you might be sending them to a survey or questionnaire. The final goal for click-throughs that we’ll mention is simply content marketing. Perhaps you’re simply trying to get your blog posts and articles in front of a lot of visitors in order to build a following, provide useful information, and perhaps even make a “soft pitch” within this content. Another sub-goal of content marketing worth mentioning is building a retargeting audience. There’s plenty of data justifying this approach. People who are retargeted via banner ads are 70% more likely to convert! So the idea here is to simply stick a retargeting pixel on your site when you send visitors to your content (check out our retargeting guide for more detailed info on this). You can then retarget them wherever they are on the web with more relevant banner ads now that they are familiar with you and this time you can aim for something more desirable like a sale or an opt-in. Other Benefits One very useful but less talked about benefit of banner advertising is brand awareness. You’ve seen this work a thousand times. Year ‘round you might see tv commercials for “Smiley Taxi Cabs”. It’s not like you’re sitting in your living room and suddenly bolt upright and call a cab at that moment. You don’t need one. But weeks or maybe months later when you’re leaving a birthday party after having a bit to drink and you need a cab, who are you going to google on your smartphone? Yup. Smiley Cab. The same goes for banner ads. Even when people don’t click on them, you’ll be subtly building top-of-mind awareness for your business and expanding the visual familiarity of your brand. Another benefit of banner advertising is the ability to track, assess, and test effectiveness. There are several metrics that can be used to measure various levels of effectiveness. The most basic level of assessment is your Click-through Rate or CTR. You can gauge the financial success of your ads by comparing your CTR against your advertising expenses which gives you your cost per click or CPC. Beyond this you can actually track the results of click-throughs (sales or opt-ins) versus your ad expenses. This can give you your cost per lead and cost per sale. Using conversion pixels you can test for even more complex results such as how far visitors get into your funnel or which blog posts they read after landing on your site. So that’s the “why” of banner advertising. Let’s talk about the “where”... Chapter 3: Where to Conduct Banner Advertising Know Your Target Market Where you place your banner ads is mostly based on your goals and target market. So logically your first step should be to know and learn as much as you can about your target market. Understand your buyer personality, behavior and motives. Research your audience using existing studies or data. Look for case studies that reveal what has worked in the past for your niche. Or you can even do your own research by analyzing past advertising and sales data from your own records or by conducting surveys and polls on your target market. Also, just be aware of what people are saying and expressing by taking time to regularly monitor social media groups and forums in your target market. Establish Your Goals Looking at the goals mentioned in the previous section, you need to have a clear goal set for each banner ad campaign you run. Are you testing the waters for a new product idea? Then maybe your goal this time is to get visitors to a survey to gauge interest in the idea as well as to build an “early bird” list of leads to sell to when the product is finished. Maybe your goal is straight forward sales. Whatever it is, you’ll need to know before you start planning where to display your banner ads. Where to Display Once you’ve got your target audience and goals sorted out, it’s time to pick where to stick those ads. One option is to manually choose display locations. You can do this by reaching out to website owners, forums, and blogs in your niche. If you’re selling an internet marketing tool, go pay for a banner placement in the header area of the Warrior Forum. If you’re promoting your new book, find a popular blog for books in your genre and approach the owner about sidebar ads. When using this manual method, be sure to research the metrics of the given site, blog, or forum. Naturally you’ll want to display your ad in places with a reasonable level of traffic and a positive reputation to ensure your advertising dollars are spent well. You can learn a lot about websites by researching them on Alexa. The manual method we’ve just described can be very effective but it can also be time-consuming and difficult. Many marketers prefer to do general targeting via a major ad network. Probably the most popular example of this would be the Google Adwords Network. Here, you’ll simply make some targeting/audience and/or keyword decisions within your Google Adwords creation process (check out our Google Adwords guide for more info) and provide the right banner images (discussed below). Google Adwords will then begin showing your banner ads in the locations that it’s data determines are best for your desired audience. Another great option is to use a retargeting platform with multi-network reach like AdRoll. This means you install retargeting pixels on your site and build a retargeting audience which you can then follow around the web with your banner ads via several different networks/exchanges including Facebook and Google Adwords. In these cases, the retargeting platform generally does all the hard work for you.

Sample Content Preview Relevance You have to keep in mind you’re dealing with real, intelligent human beings here. When a buyer is considering a product, the buyer is aware of the category and type of product and their thoughts are aligned with a specific “sphere”. If the product is a list building product, they’re mentally in the sphere of list building or lead generation. If you slap a bonus down that is way outside of that sphere, like a course on product creation, they’ll notice a lack of relevance and they’ll likely dismiss what you’re offering. In fact, they might think you’re just plain dumb. On the other hand, if you offer them bonuses like landing page editors or a course on increasing their opt-in rate or a pack of lead magnets to use for list building, they’ll immediately recognize that as something relevant to the list building product. If necessary, you can stretch or “force” relevance for a category that is just “one step removed” from the category of the product. An example of this would be, “hey after you start building your list, you’ll need to start marketing to them, so here’s a course on email marketing”. With that statement, you’ve established relevance. It’s indirect, but it’s only removed from the product category by one logical step. Buyers will notice the truthfulness of that relevance claim and it’ll likely jive with them. If you try to go to many steps away from that original product category though, like “if you build a list you’ll need email marketing (1 step) and if you do email marketing you’ll need to do product creation to sell them something (2 steps),” then you’ll create a logical disconnect and your bonus will seem irrelevant (because it is). Utility Once you’ve satisfied the relevance requirement, you’ll need to ensure your bonus has utility, or the ability to be utilized. Luckily, this is relatively easy because it goes hand in hand with relevance most of the time. The most effective type of utility, when it comes to bonuses, is augmentation. You want to present something that isn’t just technically “useful” on paper, but something that specifically augments the intended purpose of the original product you’re promoting. In this case, the more specific the usefulness, the better. For example, if the product is a course on list building, then simply handing over yet another course on general list building doesn’t provide a specific type of usefulness. It’s relevant, yes. And it’s also “technically” useful, yeah. But it’s not useful in a meaningful or specific way. Honestly, you could probably still get away with it, but the more specific the usefulness is, the more attractive the bonus will be and the more likely you are to get the commission for that sale. So, if the product was a list building course, then an exit intent WordPress plugin that presents a lead magnet and opt-in form as people try to leave your page would be a winner. It’s relevant and useful, but it has specific usefulness, not just general, “technical” usefulness. Value Once you know your bonus provides both relevance and utility, you need to ensure it provides value, both real and perceived. A potential buyer might look at your above-mentioned exit intent plugin and acknowledge that it has relevance and utility, but if it looks like it was created in 2007,they won’t be too excited about it. This one is probably the most common problem you’ll notice with bonuses put out by both vendors and affiliates. They all come from PLR or MRR wholesaler websites and usually only costed between $4 or $10 for a license. The problem isn’t where they come from. The problem is that they still LOOK like they came from there. It doesn’t matter if that eBook or course or plugin genuinely has value. If it lacks PERCIEVED value because it looks old and ugly as dirt, the buyer won’t like it. We’ll deal more with the “look and feel” of bonuses in chapter 4, but for now just be aware that looks play an important role in value. Furthermore, quantity and size are also major factors in value. A long eBook will seem more valuable than a “report”, a multi-lesson video course will seem more valuable than a single video, and so on. That applies within each individual bonus but also to your collection of bonuses as a whole. Finally, rarity or uniqueness is important. By this we mean any bonuses that break the typical “eBooks and video courses” mold. This can include software tools, DFY landing pages, recorded interviews, advertising or traffic packages, consultations or strategy sessions, landing page critiques, and so on. Now that you’ve got an idea of how to satisfy the big three requirements for a bonus, we’ll need to figure out how to acquire them. And that’s what we’ll cover next. Chapter 3: Where to Curate Bonuses PLR or MRR Licensed Material There are several ways and places to curate the materials you’ll be using as bonuses. Probably the most common form of bonus material for affiliates, and for vendors who are just starting out, is PLR or MRR content. Basically, you acquire the rights to redistribute a product yourself and offer it as a bonus. There are two major ways to go about doing this. Buying newer PLR products that recently launched in a marketplace like JVZoo or WarriorPlus, or acquiring older materials from a PLR or MRR wholesaler. The benefits of grabbing a recently-launched PLR product are pretty obvious. They’re usually more attractive-looking and the material inside of them is usually more up-to-date. The downside, though, is that they’re usually more expensive. This probably isn’t a problem in the case of wanting just one or two bonuses. But if you’re looking to maximize your conversions with a good stack of bonuses, this can be a serious issue, especially if you’re just starting out and don’t have much capital to spend. The obvious benefit of approaching a wholesale PLR or MRR store (just google MRR store or PLR store) is that you’ll be able to acquire several products for an incredibly low amount. The downside is that they will look old and may have out-of-date content. As long as it’s not too severely out-of-date, this might not be a huge issue. Remember, you’re giving this away for free, after all. But it is the old “look and feel” of the product that will result in a lower perceived value. Chapter 4 covers how to rectify this problem and re-package your bonuses in an attractive way (assuming that the license for your products included a right to modify the e-covers). Needless to say, you should always review these materials and ensure that they meet a minimum standard of quality and that their oldness is not so severe that they might harm your buyers’ businesses.

Table of Contents Foreword Chapter 1: Introduction Chapter 2: The Basics On Physical Health Chapter 3: The Basics On Eating Right Chapter 4: The Basics On Exercise Chapter 5: The Basics On Mental Disorders Chapter 6: The Basics On Stress Chapter 7: The Basics On Mental Health Chapter 8: The Basics On Spiritual Health Chapter 9: The Basics On Inner Peace Chapter 10: The Benefits Of Maintaining Overall Health Wrapping Up Sample Content Preview Chapter 2: The Basics On Physical Health The act of reading this article demonstrates that you are ready to be physically healthy. However, the greatest challenge of staying fit is not the vigorous exercises or the preparation of a well-balanced food. It is the commitment that you have for yourself that makes all these things about staying fit become extremely difficult. Create Good Physical Health Most of us have the intention of staying healthy, but not all of us can sustain healthy living. This is the reason why a lot of self-help tools were made including this article as it can help you continue and eventually achieve your health goals. To be able to carry on with this seemingly difficult task, it has to be perceived as something you do with no questions. We do these things because we believe that it is important and that we cannot live a day without doing it. The same concept applies when we decide to exercise every day. We need to have that mindset that exercising is the missing piece that will complete the process of staying physically fit and without it our other efforts will not suffice. Learning the basics of physical health will help you understand what is it that you want to achieve and how it will benefit you. To begin with, there are four basic components of physical health. 1. Cardiovascular endurance - This can be taken care of with activities like swimming and running. Enhancing this component will improve the oxygen and nutrients supply in the body tissues and at the same time remove stored waste in the body. 2. Muscular strength - This can be improved with various weight lifting and stretching activities. Enhancing this component will help you to have stronger muscles that can respond quickly with less effort. 3. Muscular endurance - This can be enhanced through daily pushups as it can effectively strengthen the arms and shoulder muscles. Enhancing this component will improve the ability of the muscles to withstand repetitive contractions. 4. Flexibility - This can be improved with regular stretching as it can enhance the tractability of your muscles. Enhancing this component will improve your body's capability of moving your joints as well as using your muscles in their full range. Having these fundamentals in mind, it is best that your exercise program must include activities that can take care of the four components in order for you to achieve optimum results. As a general guide, make sure that you start your workout with a good warm up and end it with a calming cool down. Also, try not to overwork your body, avoid doing hard exercises consecutively for the whole week. Chapter 3: The Basics On Eating Right Eating right means feeding your body with the right amount and types of food needed to survive each day. When you eat nutritional food you are letting your body absorb the energy that it needs to provide you with more stable energy and moods throughout the day. Healthy Foods Healthy Life As you live your daily life, you can plan out a diet that is healthy but also tasty. You don’t need to starve yourself to be idealistically thin. You just need to eat right and exercise regularly to achieve a well-balanced healthy mind and body. The key is moderation. In all cases, whether or not it is about health or career, strong decisions always play an important role. Once you decide and commit yourself to staying healthy and eating right you are bound to achieve it. The first step to do that is to have a successful mindset about what you are planning. If you will believe that that you can achieve and maintain a well-balanced diet, it will happen. Just do it in small and gradual steps so that you will not feel that you are obligated to do it. When you are happy with what you are doing, things become easier and eventually it become part of your system. The goal of healthy eating is for you to maintain a healthy diet that you can sustain for a lifetime. Therefore, after knowing which foods are best for your health, set a standard and food moderation. Remember, the goal is long term and not just achieving your ideal weight. Thus, make sure to set moderation in good balance of fat, carbohydrates, fiber, protein, vitamins and minerals for you to achieve a well-balanced and healthy body. On the other hand, when you eat, take time to grind your food. It will not only let you savor the food, it will also improve digestion. Also, when you think that you have already consumed enough, stop eating! Normally it takes a few moments for your stomach to get a signal from your brain that you are already full. Eating fruits and veggies in every meal will complete your healthy diet as they are rich in antioxidants, fiber, vitamins and minerals while giving you low calories in the body. In general, fruits and vegetables that are deeply colored have more concentrated vitamins and minerals that can give you more benefits. Consuming five slices is enough for a day. Also, get enough healthy carbs and avoid unhealthy fats. Whole grains are the best source of healthy carbs that can give you lasting energy for the entire day. It is also rich in antioxidants and phytochemicals that can help you stay away from cancer, coronary heart disease and diabetes. On the other hand, eating healthy fats will help you nourish your cells, brain, heart, hair, nails and skin. Additionally, it can help you sustain a good mood and reduce the risk of cardiovascular diseases and also helps you avoid dementia.

Table of Contents Foreword Chapter 1: Yoga Basics Chapter 2: What Is Hot Yoga Chapter 3: How Yoga Helps Stress And Hyper Activity Disorders Chapter 4: Helping Arthritis Ailments With Yoga Chapter 5: Yoga Can Help Squash Back Pain Chapter 6: Spiritual Healing With Yoga Chapter 7: Emotional Healing Thru Yoga Chapter 8: How To Practice Yoga Breathing Chapter 9: Yoga Poses And What They Are For Chapter 10: Possible Side Effects Of Yoga Wrapping Up Sample Content Preview Chapter 2: What Is Hot Yoga Like its title this form of yoga is predominantly practiced in hot and humid surroundings which have this constant temperature atmosphere. Behind The Heat Apparently there are other effects that can occur with this particular feature incorporated into the sessions of yoga. It is interesting to note that though yoga is a very gentle and slow moving art form, the individual can complete the session not only feeling rejuvenated but also a little sweaty. Therefore when the hot yoga style is practiced there is also the aim in mind to really sweat out the unwanted negative elements of the body. None of those who use this style find the excessive perspiration an unpleasant byproduct, in fact most welcome it. Hot yoga is a set series of yoga poses specifically designed to be carried out in a hot or heated room. In most cases the temperature of the environment where the hot yoga is done is kept at about 95 – 100 degrees. By mere virtue of the temperature alone the level of perspiration is quite high, coupled with the yoga exercises, the body is able to harness and emit a different level of warmth which in turn is purported to make the individual’s body more supple and flexible. The following are some of the benefits derived from the hot yoga style: - The body’s ability to burn fat is heightened - The fluidity of the joints, muscles, ligaments and other supporting structures of the body are enhanced. - Tissues and muscles are more effectively oxygenated because the capillaries better dilate with the heated surroundings. - Peripheral circulation improves due to the enhancement of sweating. - The metabolism rate speeds up - The cardiovascular system get a more strenuous work out though it is kept at a comfortable level - The sweating element provides the detoxicification and elimination of toxics through the skin. Chapter 3: How Yoga Helps Stress And Hyper Activity Disorders Yoga is an increasingly popular exercise module across the world. Since yoga can be performed in a small space, and gym membership is not necessary, its popularity has and will continue to grow. Beyond the convenience benefits yoga offers, regular participation has effects on both the body and mind. Yoga combines exercise with meditation, making it a manifold effort in controlling more than one area of need. Calm Yoga is another way to help individual with hyper activity problems. As this art form teaches the individual to increase the concentration levels and promotes mental and physical discipline it creates elements of confidence and the ability to focus better. Balance is a technique practiced often in yoga exercises. Many of the positions involve shifting your weight to different parts of the body and balancing while breathing deeply. Controlled breathing exercises are associated with emotional management, which helps restore oxygen to the brain. All this further trains the individual to slow down and be focused. In hyperactivity the link between the mind and body is disturbed, therefore with yoga the mind becomes more disciplined, while constantly promoting self awareness and control. Yoga works to relieve the stress levels which are a further contributing factor for the individual who already has to deal with hyperactivity. Yoga improves the individual’s ability to synchronize, de-stimulate an over active nervous system. Another effect yoga can have when done on a regular basis is that it promotes strength, creating a stronger, leaner muscle. Exercises that build strength also promote sleep, which can help to regulate unhealthy sleep habits. Without enough sleep the problem-solving processes in the brain become diminished, which is another way yoga helps the mind to be able to operate at a high level. Yoga also improves concentration and creativity and creates sense of well-being and calm. Chapter 4: Helping Arthritis Ailments With Yoga Dealing with the arthritis condition can be very stressful and painful. Most arthritis sufferers diligently seek medical healing or alternative healing to help deal with the possibly debilitating disease. Decreasing Pain For most the recommendation given is couple a good exercise regiment with the necessary supplementation of other medical prescriptions. For those who have ventured into taking up yoga, have found that they managed to achieve wonderful percentages of recuperation, from this arthritis disease. Thus yoga has over time become the mainstream methods for dealing with arthritis conditions. Yoga provides the gentle exercise routine for the arthritis patient who already has to endure the perpetual discomfort of pain. Each yoga move has a corresponding counter move and this helps to address the various muscles and joints which are affected by the arthritis condition. Many people who have tried yoga have attested to the almost immediate pain relief they have experienced after only a few supervised sessions. When yoga is used as a form of treatment to address arthritis, the genes in the body which function as protector of pain and discomfort can actually be mare to function more efficiently to create a relaxed effect. This then allows the patient to find some immediate relief from the pain aspect produced from arthritis. Some researchers have linked arthritis to deep seated resentment building up in the individual’s system. Thus with the help of yoga the deep seated resentment can be addressed by focusing on restoring the balance in the chakra system. This chakra system is the primary energy vortex located along the spinal column and is associated with the energy of compassion and love for self and others. Yoga then helps to facilitate the means for the body to be rid of this negative energy pattern that is causing the arthritis disease, starting from the deepest levels.

Table of Contents Foreword Chapter 1: Introduction to Yoga Chapter 2: Branches of Yoga Chapter 3: Basics of Yoga for Beginners Chapter 4: Poses of Yoga Chapter5: Poses of Yoga for Expert Yogis Chapter 6: Health Benefits of Yoga Chapter7 Essentials for Doing Yoga At Home Wrapping Up Sample Content Preview Chapter 2: Branches of Yoga There are total six branches of yoga which you can adopt and in this chapter, I will tell you about all of those 6 branches in detail. - Hatha yoga - Bhakti yoga - Raja yoga - Jnana yoga or yoga of mind - Karma yoga - Tantra yoga The Kinds As I mentioned above that Yoga was originated from Indians and it is a very ancient art with lots of skills and complexities involved. If you think that yoga is just about posing your body in difficult positions then, you are mistaken because there are different branches of yoga which are listed below. Hatha Yoga Hatha yoga is also called yoga of postures and it is most famous branch of yoga in west which you must have seen. In this branch, body is twisted in different difficult and easy postures. The basic emphasis of this branch is to achieve peace through physical exercises, breathing techniques and mediation. Basic purpose of this yoga branch is to achieve better health along with spirituality. This is the easiest branch as well because it does not take too much time from your busy routine and you can learn and master this art along with your daily work. You can easily adjust your schedule to practice and your daily routine will not be disturbed with this yoga branch. Bhakti Yoga Bhakti yoga is not very popular in the west but it is most practiced branch of yoga in India. This involved spirituality more than physical gestures and it revolves around heart and divine. You have to choose a path which suits your hear desires most and then, you have to see everything and everyone through that path. Bhakti yoga allows you to develop your faith in something and they take that faith to that level where it can tell you the exact way to catch. Raja Yoga Raja yoga is also called yoga of self-control. Even though self-control is characteristic of almost every yoga branch but this branch pays special attention to self-control. Most of the people who practice this branch of yoga are members of some religious prestige. Raja yogi sees him as central and gives respect to everything around. The basic step in mastering self-control is to allow you to be discovered. Discipline learning is the basic characteristic of raja yoga and if your life is distracted and undisciplined then, you must practice raja yoga to gain control of your life and make it more disciplined. Jnana Yoga or Yoga Of Mind Jnana yoga which is also called yoga of mind deals primarily with human brain and it tends to control the intelligence of people. In this yoga people learn to integrate wisdom and intellect and with combination of these two, they try to create a perfect moment in their life when they never make wrong decisions. People who practice jnana yoga are very open minded and they keep learning about other religions, professionals, in order to expand their knowledge as they believe that expanding the knowledge expands their mental and intellect strength. Karma Yoga Karma yoga believes that you can make your future better by doing kind and selfless deeds in the present. It also believes that if your present is uncertain and hard then, it is the result of your past deeds. Yogis, who practice karma yoga, do selfless help of other people, in order to make sure that their kindness to other people will make their future a better place. Karma yoga changes their whole concept of good and evil which changes their internal soul and makes them a better person with a bright destiny. Tantra Yoga Tantra yoga is the yoga of rituals but most of the times; it is misunderstood by many people because they rename it as sex yoga. Sex is just another part of this yoga but this is not all about tantra yoga. Yogis who practice tantra yoga possess certain qualities like purity, humility, devotion, dedication to his Guru, cosmic love and some others. These are all the branches of yoga but there are some misconceptions also there about yoga for example some people say yoga is a religion but it is not. Yoga is just a way to make your life better and integrate peace in your life. It helps you to achieve a better life with more control over your mind, thoughts and actions. Yoga is also taken as just an exercise to keep your body fit which is true to some extent but it is not the whole concept of yoga. Exercise and physical health is just small portion of yoga but the higher aim of yoga is lot more sacred and important. Chapter 3: Basics of Yoga for Beginners You will learn some basic stuff and techniques of yoga and if you have never attempted yoga exercises before then, you can start from this. - Check your physical health status - Concentrate on just yourself - Make your mind for physical as well as mental exercises - Choosing appropriate yoga class - Commitment is necessary - Try to find pleasure and fun in yoga classes The Beginning If you are planning to start practice of yoga then, you must know about certain things and in fact if you say more precisely then, there are 6 major things which you must know. These things are listed below and read them carefully for proper implementation of yoga exercises and techniques. Check Your Physical Health Status This is basic thing to know about your physical ability. Though the starting work of yoga will not be very tough and anyone can execute it perfectly but as the time passes and you advanced in these techniques, these will keep becoming tougher. In order to adopt yoga properly, you should have your physical checkup before starting yoga and make sure that you do not execute any techniques which your body does not allow you to do. In this physical checkup, if you find out that you have certain disorder or weakness in some muscle then, you can change your routine accordingly. Concentrate On Just Yourself When you join certain yoga learning classes then, you will come across wide range of people and some of them will be way ahead of you in practicing yoga but this should not discourage you from your cause instead, take these classes as personal development area where everyone is responsible for him or herself. If someone is ahead of you then, this means he or she has practiced more than you and not because he or she is better than you. So concentrate on just yourself and make sure that you are on the right path. Make Your Mind For Physical As Well As Mental Exercises Some people have this misconception that yoga is all about physical exercise but this is not entirely true because yoga is about practicing mental exercises as well. You will always have to prepare yourself for that and believe in the fact that yoga is about 50 percent physical and 50 percent mental stamina. It is to create a harmony between your mind and your body. This harmony will need some struggle and hard work to be achieved. Choosing Appropriate Yoga Class There are different techniques available for executing in yoga and you need to select one which suits your mood. There are techniques like breathing techniques, mental exercises and even in some cases, laughing is also used to increase strength. You should do your research about all these techniques and select the one which you think is most interesting for you and you will do it from your heart. Never choose your yoga technique by looking at your friend because he or she may have different interest and this can lead to discouragement. Commitment is Necessary Commitment is very necessary in yoga like any other exercise plan because if you keep on changing the technique or you keep missing the classes then, it will disturb the whole schedule and instead of giving you relief and relaxation, this may lead you to unbalanced physical level which can be dangerous. In order to gather most advantage out of yoga, you need to be very consistent about your approach. Try To Find Pleasure and Fun in Yoga Classes This is most crucial thing for making your yoga practice very fruitful and effective that you need to enjoy your yoga classes instead of taking them as burden and forcing yourself to go down and practice, you should have a fun attitude and you should wait for these classes to start throughout the day. This approach can change the whole effect of yoga practice and you can see the results by adopting this approach.

Table of Contents Foreword Chapter 1: Yoga Basics Chapter 2: The Breathing Chapter 3: The Poses Chapter 4: Take A Look At Hot Yoga Chapter 5: Burning Calories Chapter 6: Calorie Count Wrapping Up Sample Content Preview Chapter 2: The Breathing Breathing is the basis of life, without it, death is inevitable. As it is one of the most important parts of life’s results of being alive, there is a need to learn proper breathing techniques. Yoga promotes this proper breathing as vital to bring oxygen to the blood and to the brain as do science. These breathing techniques bring about the highest form of purification and self discipline covering both the mind and body. The Breath The primary intention of practicing yoga breathing is to prepare the individual to be prepared both in body and mind for the meditation phase. Generally, most people don’t know the importance of breathing properly. Most people breathe in very shallow breaths, which does not carry enough oxygen to the entire body which in turn causes various negative medical conditions. Yoga breathing is the art of taking deep breaths to fill up almost the entire lung and then to exhale slowly, while all the time concentrating on the process. Here are some simple steps to yoga breathing: - Choosing a quiet and dimly lit area or naturally lit area - Use a comfortable yoga mat - Sit on the mat crossed leg but pulled towards the chest - Keep the back straight and hold the arms in a relaxed and comfortable position on the thighs. - Touch thumbs and index fingers together with palms facing downwards. - Inhale deeply while focusing on the breath taken. Do this a few times until totally relaxed - Concentrate on trying to breath from the abdominal area and not just the chest. Focus on ensuring this - Once the level is reached alternate between cheat breathing and abdominal breathing - Touching the index and middle fingers to the thumb with the ring and pinky finger sticking out, press on one nostril and breathe deeply and exhale. Alternate this with the other nostril too. Chapter 3: The Poses Each yoga pose represents a different aspect to be addressed in the healing and enhancement of the general health of the individual. By strengthening each body part including abdominal muscles and the area around and near the spinal cord better health is assured. Each yoga pose teaches the body to bear its own weight in that area rather than rely on other muscles to share or take on the weight. It also helps to enhance the inner self power and self assurance. Poses The mountain pose is one of the easiest and most commonly used set of poses. It is purported to be so easy that it can be learnt straight from books, thought this is not the recommended way to start yoga. This pose works as a good remedy to self healing and relaxation. The bird of paradise pose contributes to the strengthening of the leg muscles. It also improves the balance by ensuring the focus stays on the intended muscles and not dependant on any others. It also helps to improve balancing while loosening the groins and hamstrings. The bridge pose takes a little getting used to but it works wonders for the spinal area. Besides the main aim of strengthening the spine, it opens the chest and improves spinal flexibility, and stimulates the thyroid. The cobra pose is another pose that focuses on the spinal area. It increases the flexibility of the spine and it great for relieving back pains. The dolphin pose is similar to the dog pose and is used to enhance the blood flow and is particularly useful for those with wrist problems commonly associated with pianist, computer users and writers. The dragon fly pose or also known as the humming bird pose is quite difficult and requires a lot of practice but once achieved it contributes to strengthening the arms and the ability to arm balance. There are many more poses and it’s never ending if one wants to explore further. However, in order to be effective it is recommended that only a few poses should be picked and used at any given time Chapter 4: Take A Look At Hot Yoga Like its title this form of yoga is predominantly practiced in hot and humid surroundings which have this constant temperature atmosphere Heat It Up Apparently, there are other effects that can occur with this particular feature incorporated into the sessions of yoga. It is interesting to note that though yoga is a very gentle and slow moving art form, the individual can complete the session not only feeling rejuvenated but also a little sweaty. Therefore, when the hot yoga style is practiced there is also the aim in mind to really sweat out the unwanted negative elements of the body. None of those who use this style find the excessive perspiration an unpleasant byproduct, in fact most welcome it. Hot yoga is a set series of yoga poses specifically designed to be carried out in a hot or heated room. In most cases, the temperature of the environment where the hot yoga is done is kept at about 95 – 100 degrees. By mere virtue of the temperature alone the level of perspiration is quite high, coupled with the yoga exercises, the body is able to harness and emit a different level of warmth which in turn is purported to make the individual’s body more supple and flexible.

Table of Contents Foreword Chapter 1: Introduction Chapter 2: Eating Your Way To Abs Chapter 3: The Why Is More Important Than The How Chapter 4: Basic Exercises For Beginners Chapter 5: Taking Your Workouts To The Next Level Chapter 6: Secret Fat Burning Tips Wrapping Up Sample Content Preview Chapter 2: Eating Your Way To Abs When it comes to getting those flashy, A-list Abs, is your first choice to jump into that celebrity diet everyone’s been raving about? Where all they take is some exotic jungle juice? Often times a quick five to ten pounds will come off, but then pretty soon your old eating habits come right back because of the drastic changes in your eating habits. If you’re really dead set on knocking off those pounds via a diet, then you must make sure to be very devoted to it. Stick to something that you’ll be comfortable with. A Diet is a life-style, not a one-time shindig. The Food When you’re on a diet, you won’t be able to eat a lot of the things that you used to. It’s a sacrifice you have to be willing to make, but by the end of the day it’s all worth it. But don’t worry because the wonderful world of substitutes and alternatives are here to help. In diets you might consume food you might not like a great deal and don't find comforting or easy to stomach. But that’s why you need to have a diet that caters to your dietary needs. You’re going to need to be happy and comfortable with it so that you won’t go quitting after a few days. Plus you’ll be working out an appetite because of all the strenuous activity, so you’ve got to love the food. The very word Diet already calls for a horror movie worthy scream. That’s because we have this idea of diets equating to bland food and starvation, which is definitely not the case. A diet is basically just a healthier packed plate with better portions. Therefore it’s time to stop sitting in a party settling for celery sticks while all the other guests are having the time of their lives stuffing their faces with those crab puffs. It’s time to stop hiding from the social scene as food is such a big part of how we interact. When there’s food presented that you’d love to eat but can’t, simply because of the fear of having to sweat it out somehow while the others don’t have to worry about a thing, we feel stripped, alienated, alone and insecure. It’s time to stop feeling so because now, we’re trying to become better. A whole new healthier and happier person. Studies have discovered dangers in the yo-yo diet cycle of slimming down. Gaining it back plus a bit more, losing, and gaining again. It's stressful on the body to have wide sways in body weight. We think each time that we might not gain it back, but the statistics show that most of us will. And the idea as a whole is crazy and unsafe. At the start the diet gives you a feel of control. You're taking control of your eating patterns. You might witness success as the scale drops. But soon you're fighting cravings for disallowed foods, as well as hunger twinges and a lack of energy from the lower calorie level. Finally you rise up against the diet and begin "cheating." And before long you’re back to your midnight snacks and old tricks. A relapse is something we’d all like to avoid. Your body responds to fewer calories by decelerating your metabolism. Burning fewer calories daily is crucial in maintaining your body functions. A slow, steady system is best to stick to. Don’t rush things as your body reacts to even the slightest changes. Taking care of our bodies is of utmost importance. If you don't impart exercise along with the diet, you'll lose lean muscle mass as well as fat and water weight. When you lose muscle, your metabolic process is slowed even further and you'd have to eat even fewer calories per day to continue to slim down. It takes a conscious effort to take a step-up with exercise when on a diet. If you don't exercise then you’ll fall off of the diet, and dreadfully, the weight will come back on even quicker, as your body is burning fewer calories per day. Even worse, the weight will return as fat instead of the muscle you lost. Your body will look even less lean and healthy as it did before. That is why every diet needs to have a harmonious relationship with exercise. Your opening move to improve your health and appearance is to start daily exercise. The exercise doesn't have to be intense. Pick things you would like to do such as walking, biking, or swimming. Gets your body going most days of the week, leaving a day for resting up from all the toning processes your body is going through. Find a 100-calorie change you are able to make for this week. Perhaps it's drinking one less can of cola daily, or having fat-free milk in your coffee instead of cream. Grab a baked potato instead of that unhealthy bag of chips, or a small plate of apple and cheese instead of that butter cream cupcake. Make a 100-calorie change weekly for the next 6 weeks and you'll have made a significant alteration in your eating habits. Don't think in terms of being deprived of the food you love, because instead you are eliminating calories you could do so much better without. By making these alterations, you are able to tip your energy balance to building and upholding lean muscle while burning and dropping off fat. Now isn’t that just music to your ears? This will be gradual instead of dramatic. You will eventually notice clothes fitting looser, your waistline shrinking, and your energy level greater. Time to go shopping for that new suite you’ve been dying to get into! Friends who haven't seen you in awhile will be struck by the difference. Best of all, you didn’t suffer through a grueling diet, but you fed your body right with better food options and great exercise. Way to go champ! Chapter 3: The Why Is More Important Than The How Now it’s time for you to dream up fun activities instead of that super cheesy party-sized pizza. It’s a little tricky, so we can start of with an easier request. When you’re thinking about what to have for breakfast, lunch or dinner, it’s always good to attach some sort of physical activity that goes along with it. For example, after dinner you can take a nice walk around the park. Drilling the idea of exercise after meals is vital for creating the perfect mindset to shed those pounds. Have A Look Change Thinking Patterns Physical activity works best when it's a steady part of your life, and exercise at home may be much more convenient than going out of your comfort zone and attempting to find time to get to the gymnasium. Also, physical exercise is commonly more gratifying if it takes place in a comfortable environment, and what’s better than doing all the strenuous activities all in the safety and comfort of your home? Exactly. When you start off with easy exercising patterns, you will be able to stick with it more readily and move on to more formal physical exertion more quickly. Many of us are hooked on our automobiles, but if we simply make a little change and ditch our rides and opt to walk there ourselves, we may turn daily errands into a great work out. Instead of driving to the corner food market, why not walk or ride a bicycle? Try exchanging your regular drive through around town with casual runs and brisk walks instead. Doing so will not only help save a lot of cash for gas but you’ll also be helping Mother Nature instead of contributing to pollution. Fantastic, I know. Take the stairs instead of the elevator in your apartment building. Walk your neighbor’s dog. Join a fun run. There are so many fun ways to get fit! If you have any kids, that’s great! Kids love to move and play about. Get your kids walking around with you, and instead of packing the whole family into the mini-van, opt to walk instead. Fresh air and great exercise is wonderful. Another great way to get as much physical activities in is through multi-tasking. Get yourself a wireless handheld and have a conversation with your friend while lifting weights. This is stealthy and effective. Tasks that entail standing up, like vacuuming or dusting, don’t need to be unappealing anymore. Plan to engage in them a couple of times each day. Utilize ankle weights and take little "walking breaks" to stretch out your legs if you are able to. Do five or ten push-ups each time you enter or leave a room. Not too long, simply a couple of seconds to get your motor running. A lot of people view their television set as the foe when it comes to physical activity, but it doesn't have to be that way. Think about the amount of time you spend on the sofa watching television, and then simply have yourself on a treadmill while you’re watching. Presto! Pick a particular show you love, and make it your "physical activity show," which you view while working out. Many shows are available to purchase or rent on DVD, and hour-long programs which last forty-five minutes without the commercials are the perfect length for a great workouts!