Table of Contents Foreword Chapter 1: What Is Pilates Chapter 2: How Can Pilates Help an Injured Athlete Chapter 3: How Does Pilates Help Back Pain Chapter 4: Osteoarthritis Help From Pilates Chapter 5: How Pilates Is Connected To The Mind Chapter 6: How Pilates Helps Breast Cancer Survivors Chapter 7: How Are You Evaluated After Breast Cancer For Pilates Chapter 8: Doing Pilates Correctly Chapter 9: How To Find Pilates Classes Wrapping Up Sample Content Preview Chapter 2: How Can Pilates Help An Injured Athlete Pilates uses many of the same principles used to help injured athletes recuperate. Pilates focuses on control of movement, so as to prevent further injury to the body. Pilates is low-impact and does not induce inflammation and overuse syndromes. Increases in strength and improvements in flexibility are additional benefits of Pilates. Individuals of all ages and levels of physical fitness may benefit from Pilates. Professional dancers, gymnasts, football players, basketball players and simply about anybody who wishes to better their fitness may benefit from Pilates exercises. While the exercises themselves may step-up endurance, strength, flexibility and total physical fitness, it's crucial to remember the roots of this sort of exercise are in rehabilitation. The Pilates precepts mirror the same precepts utilized in orthopedic rehabilitation. For Injuries Physical therapists routinely utilize Pilates exercises to assist patients with the following injuries or diseases: - Ankle traumas - Hip and knee traumas or replacements - Neck and back pain - Sciatica - Parkinson’s Disease - Scoliosis - Fibromyalgia As a lot of the exercises were developed for individuals who could not hold up to high impact exercise, Pilates may benefit wounded athletes and active grownups who are recovering from a trauma. Designed to be low impact, Pilates exercises when done right won't aggravate traumas yet will let the patient see expanded strength and flexibility. Today, a lot of individuals are getting into exercise and sports like running, badminton, golf, and triathlon. Several are experiencing assorted types of traumas, hence the increasing need for some exercises like Pilates, a good tool in rehabilitating one’s existing musculo-skeletal issues. Pilates utilizes a holistic approach in formulating one’s strength, mobility and command to prevent or get over an existing trauma. Motion, like Pilates exercises, may help people re-align their body, decently recruit their muscles at the correct time and educate them to carry out and integrate motion in the most effective way, utilizing different planes of motion. The basic injuries frequently encountered in a rehab Pilates practice include disc herniation, shoulder impingement, cervical spine issues. Targeted muscle activation. There are a few misconceptions about Pilates like utilizing a Pilates reformer to be able to perform a Pilates move, and that one ought to be able to do all the advanced Pilates moves on Pilates machines for the exercises to be considered effective. Actually, the less Pilates equipment, the harder the exercise is, as you'll be needing less assistance to execute an exercise. In rehab Pilates, a client may utilize different Pilates equipment in assorted positions with exercise modifications based on the existing circumstance and goals of the plan. For instance, a client may utilize a strap to hold a neutral position. This effectively fires the deeper muscles of her backbone, which is needed in rehabilitating her back trouble. Breathing and command. We were taught to breathe in through the nose and exhale through the mouth while holding the shoulders and additional parts of the body in a stable position. One ought to be able to master suitable breathing to have more effective command over the desired motion pattern necessary for rehabilitating the condition. For instance, learning suitable breathing, centering on lateral expansion of the ribcage and contracting the deep breathing muscles of the torso may be utilized to decrease muscle tightness and to beef up muscles in and around the torso. Postural discipline and re-education. Awareness and automatic correction of one’s posture are crucial in injury prevention and rehab. If you've a forward head posture or a lordotic (arched/hyper-extended) or kyphotic (rounded) backbone, tight and feeble muscles ought to be worked on with a few exercises to be able to employ automatic correction as a result of uniform practice of prescribed Pilates exercises leastwise 1 to 3 times a week. Performance of activity-specific training. A few important Pilates exercises that ought to be done 2 to 3 times a week to better sports performance and forestall injuries in some common sports like running and triathlon: the shoulder bridge for inner thighs and back muscle of the thigh, swimming for the back and bettering reciprocal motion and single leg stretch to beef up the obliques more. Chapter 3: How Does Pilates Help Back Pain Pilates is a system that combines stretching, strengthening and core abdominal muscle work into a few really challenging exercises. It's one form of core strengthening work. Pilates is fantabulous for the prevention of back pain and injury. For The Back Pre-Pilates is prep work that teaches the basics of the Pilates method. It's generally a safe and effective way to utilize Pilates for chronic back pain. Pilates is likewise effective after the initial stages of a trauma have passed, to help heal, stretch and fortify. When Pilates is instructed by a qualified professional, it's effective in posture training, which will help to forestall re-injury. The operative phrase here is "qualified professional". You need to be sure your Pilates teacher is skilled, or better yet, seasoned, in topics of back and neck pain. True core support can't occur in the body if the neck and shoulder muscles are bearing tension. When there's upper body tension, the whole body is off-center, however slimly. From an off-center positioning, the deep abdominal muscles can't be accessed. This easy session utilizes particular breathing formulas and your imagination to bring about changes in posture. These methods release unneeded muscle tension and trigger the deep muscles of core support. Lay down on your back on the floor. Bend your knees; put your feet flat on the floor. Your heels ought to be directly in line with your sitting bones, situated at the base of your pelvis. Tie a scarf or belt round your thighs just higher up than your knees. Put your hands between the sides and rear of your ribcage for feedback. Envisage that your ribcage is a balloon. As you breathe in, blow up the balloon. Utilize your mental intent to inflate right where your hands are placed. Attempt to make this picture come alive for you. Attempt also to blow up the balloon in the rear of your ribs. On the breath out, make a long, slow hiss sound, as if you were releasing air from a tire. During each breath out, envisage that your neck and shoulders are made of melted down candle material. Your neck and shoulders are lax, yet malleable. Let your mental imagery start at your neck. As the wax flows downward, in your mind's eye, see your neck gently lengthening towards your feet. Remember, you're still breathing out. Still breathing out, as your liquefied candle drip arrives at your shoulders, it's as though a pair of hands smoothes the wax out wide (the same way your shoulders go), really softly. Work from the center outwards. Let yourself relax. Following, the liquefied candle material flows down the middle of your chest, from the sternum to the pelvis, always lengthening towards your feet. Let the liquefied candle soften your chest and ribs as it proceeds. During the breath out, feel front of your body naturally flowing against the back. After you've melted your upper body, however before all of your air has been released, pull in somewhat at the front of your pelvis. The place to draw in is just beneath your belly button. Attempt to utilize more intent than force, but do exercise a muscular effort. In Pilates, this will be the "scooping", or "navel to spine". Replace force with muscular intent whilst scooping. - For level best relaxation and centering, read the instructions into a tape, and play the tape back when you experience the session. - Don't pressure anything. It's all in the breathing and imagination. - Tie a scarf around your ribs. This will supply resistance to your taking a breath, which will form posture muscles in the upper body. - If you can't keep your breath out going long enough to finish all the instructions in one cycle, that's all right. Simply inhale and carry on from where you were. With practice, your breathing capability will develop. - You are able to likewise utilize these techniques to free stress and upper body tension.

Table of Contents Foreword Chapter 1: What Does Organic Mean Chapter 2: The Link Between Additives In Food And Our Environment And Disease Chapter 3: Organic Juicing Benefits Chapter 4: Benefits Of Organic Detox Chapter 5: Healthy Foods For The Liver Chapter 6: Healing Foods For Heart Disease Chapter 7: Healing Foods For The Brain Chapter 8: Benefits Of Going Organic With Cleaning Products Chapter 9: The Benefits Of Adequate Water Chapter 10: How To Shop Wisely For Organic Foods And Products Wrapping Up Sample Content Preview Chapter 2: The Link Between Additives In Food And Our Environment And Disease Unnatural substances found in either the growing process or the preserving process is never good for the delicate human body condition. There are however some natural ways both the growing process and the preserving process can use. Unfortunately due to either the high cost or slow rate, these natural additives are rarely used to their contributing positive elements. How It Affects Us A lot of these additives used to ensure the food products stay at its desired levels in order to be fit for consumption, actually end up causing a lot of side effects, ailments, illnesses, and diseases. Some of these negative additives include acids, anti caking agents, antifoaming agents, antioxidants, bulking agents, food coloring, emulsifiers, and flavor enhancers are just the tip of the iceberg, and the list goes on and on. With the need for speed and quantity to be met in this fast growing hungry world, sometimes unethical practices are abound. Profit comes before health. This unethical practice does not just encompass food; the environment is also not spared in the chase for profit. Land clearing and encroachment on natural habitats are rampantly going unchecked. The greed or maybe even necessity for human survival has brought about this sad state. There are many medical reports that have verified the links between the use of all these negative elements to the deteriorating conditions of the environment and thus causing the same effects in the health conditions of people. Diseases are rife and cures are few and far between. People with cancer are becoming an accepted normal occurrence, that it is really a very distressing situation. Adding to the sad state is the fact that there does not seem to be any real concern to ensure a check and balance state to addressing these downward spiraling conditions. Chapter 3: Organic Juicing Benefits Juices prepared using organic ingredients have several health benefits. There are many types of fruits and vegetables that can be used for the purpose of promoting and enhancing the health of an individual. This then leads to the possibility of a better quality of life due to the better health conditions. It’s In The Juice Here are just a few recipes that might be beneficial to try: Organic carrot juice – The health benefits of this juice include the reduction of cholesterol, the reduction of risk in heart attacks, anti carcinogenic properties and others. The preparation is quite easy and involves just 4 large organic carrots. Wash, cut off the green tops, and cut to sizes that fit the juicer. Enjoy the juiced carrot drink. Ginger, apple and carrot juice – The health benefits list as being a remedy for upset stomachs, targeting nausea, combating digestive problems, circulation, and arthritis. 8 carrots, a small chunk of ginger, and 2 large apples are all that is needed. Wash peel and cut to sizes suitable for the juicer. Juice and serve. Celery and carrot juice – Perfect for rejuvenating purposes. 5 medium carrots and 1 stalk of celery. Wash and cut to sizes suitable for the juicer. Juice and serve. Beetroot, cucumber, and pineapple juice – 1 small beetroot, ½ a cucumber, and 1 cup of pineapple chunks. Remove skin from all and cut to juicer size pieces. Juice and serve. The health benefits of this recipe are a lot, some of which are cleans and builds the blood, lowers blood pressure, improves circulation, calms the nerves, fights certain type of cancer and many more. Pumpkin juice – The health benefits are for the bladder and kidneys. Wash and cut small as pumpkin is rather hard. Juice and serve Combination juice – This is an experimental method of trying different combinations until one is found to suit the individual. However the only point of caution to note here is try to keep the combination from leaning towards any particular base like too many acidic fruits in the concoction. Wash, cut and juice. Serve. The health benefits are gotten from the rich vitamin and minerals these fruits are made of.

Table of Contents Foreword Chapter 1: Finding Time to Work Out Chapter 2: What Is the Best Time to Work Out—Morning or Evening? Chapter 3: Which Is the Best Way to Work Out? Chapter 4: Workout Techniques for Busy People 1 Chapter 5: Workout Techniques for Busy People 2 Chapter 6: Workout Techniques for Busy People 3 Chapter 7: Workout Techniques for Busy People 4 Chapter 8: Tips to Make Workouts Interesting Wrapping Up Sample Content Preview Chapter 2: What Is the Best Time to Work Out—Morning or Evening? Some people like to lift their dumbbells in the morning while others like to do that in the evenings. It is a matter of preference. Everyone has a different peak time for exercising. In this chapter, you will find out where there is nothing wrong with either of them. You may exercise at any time you wish, but you will have to approach your workouts in a slightly different manner. You can adjust your exercise schedules to your body’s natural clocks. Find out here whether it will be more suitable for you to exercise in the morning or the evening. What Is the Best Time to Work Out —Morning or Evening? Have you been wondering when the best time to work out is? Is the morning or evening the best time to burn fat, lose weight and look great? Waking and Sleeping Cycles We all have a wake/sleep cycle and most of us know whether our energy levels are highest in the mornings or evenings. If you have experienced jet lag after traveling through different time zones then you know how it feels to challenge those inner cycles. They are under the control of our internal body rhythms also known as circadian rhythms. While we can modify those cycles (think of those people who go work night shifts), do we need to change them to lose weight and exercise for maximum results from our workouts? Chances are you have chosen your work out time to coincide with those times you are feeling your most energetic. It’s not so easy for many of us to come home tired after a long day at work , spend time with the family, prepare food then plan to go do a workout. For others, the thought of getting out of bed earlier in the morning to workout is just as unappealing. So, can we focus our work out times around our circadian rhythms and still have great success? Morning Coffee or Afternoon Tea Research is divided on which is better, morning or afternoon exercise. Research from the USA has indicated that our body’s inner temperature is highest around late afternoon and this is the best time to exercise. However, research has also shown that people who exercise in the morning are more likely to remain consistent with their routine, probably because exercising before the day gets busy is a good way of ensuring daily exercise is actually fitted into a busy schedule. Other research, suggests that if you exercise in the morning your metabolic rate increases throughout the day and your brain function improves. It is suggested that because we have been fasting overnight, our bodies need to convert fat to energy when we exercise. This increases our metabolic rate and therefore improves our ability throughout the day to burn extra calories after eating instead of storing them. Interestingly, research is also suggesting that contrary to what has been generally accepted, exercising vigorously before sleeping at night does not seem to affect our ability to fall asleep. So When Should I Work Out? Work out when it suits your schedule. You are more likely to stick to your workout program if it fits into your daily program. You will lose weight and burn fat if you prioritize your exercise time and remain consistent with it. Focus on using the best techniques to produce results rather than the timing of it. Armed with knowledge about best work outs, you will gain your desired outcomes if you stick to them and finding times that suit your schedules will help you do this. Chapter 3: Which Is the Best Way to Work Out? Just like with everything else, today we are presented with several options when it comes to exercises. There are so many different ways in which we can exercise. We can have an entire home gym installed in one of the rooms of our house, or we can check out videos on the Internet or buy DVDs from the store. There are hundreds of workout DVDs to choose from. Some people even go ahead and hire a personal fitness coach for their needs, while there are some other people who like to plan their own fitness schedules according to what they can do in the best manner. So, there are several different ways in which you can go ahead with your workout programs. You can do whatever is most suitable for you. But, which of them is the most effective? Which of them will give you the best results? In this chapter, we are going to analyze the different workout options that we have and we are going to see which of them is the best according to the specific requirements of our body. Which Is the Best Way to Work Out? When you want to work out , how do you choose between a home DIY with your own home gym, employing the services of a Personal Trainer or using one of the hundreds of exercise DVDs currently flooding the market. Each option has a lot to commend it and comparing options may help make the choice easier for you. Home Gyms and DIY Finding time to exercise every day is difficult, but travelling to a gym also involves time, not to mention the cost of membership and petrol costs. Home gyms provide access to gym equipment such as weights and cardio equipment in your own home. You can buy or hire the equipment and have it home delivered at relatively little charge. Auctions and community for sale boards can provide a great price on home gym equipment. Busy mums do not need to find childcare to work out and even finding a training buddy can be easier using home equipment. New research and reports are available online to help you choose the best work out routines for your home gym. There is plenty of research available to help you find the best routines to use with the equipment. The ability to work out at times that suits you, in all weather conditions and without the need to travel long distances, make home gyms and DIY options very appealing. Using a Personal Trainer Perhaps you are considering using a Trainer to help you get started and stay motivated with your workouts. You have a choice between employing a Trainer privately and booking a series of sessions with a Trainer at the local gym. Trainers can be expensive, but they are able to provide and apply the most current information on best work out techniques. A Personal Trainer create exercises that are challenging and then as your overall flexibility and fitness increases, your Trainer can help you to progress to exercises that will push your boundaries and to achieve greater success, often within a relatively short space of time. Exercise DVD Exercise DVD’s are flooding the market as people of all fitness levels are discovering the convenience of doing exercise at home. Pilates, dance, Yoga, indoor walking and highly physical strength training are all available in different formats. They produce fun work outs designed for working out alone or with friends. .Short workout sessions make them ideal for scheduling sessions into spaces in a busy day. The exercises available are based on the latest research available, making DVDs a simple solution for a cheaper but successful exercise program. How Do I Choose between Them? The decision about which option to select is really based on your personal preferences, including cost and time factors. Each option promises an advantage over the others, and once you have chosen which option will work best , the routines themselves and consistency in doing them is the true to success.

Table of Contents Foreword Chapter 1: All You Need To Know About Cardio Chapter 2: Choosing Your Fitness Gear Chapter 3: Your Brain Needs To Exercise Too Chapter 4: Cardio Training Regime Chapter 5: Stretching Your Body Chapter 6: Handling Injuries Chapter 7: Watch Your Weight Management Chapter 8: Watch Your Nutrition Wrapping Up Sample Content Preview Chapter 2: Choosing Your Fitness Gear Choosing the right gear can be a very daunting and confusing task, especially when the equipment available is vast and varied. What You Need For some consulting an exercise expert would be good enough and for others the advice of the sales personnel selling the equipment is something that they would consider. However, before even embarking on the quest to acquire the suitable fitness gear, the individual should take the time and trouble to define the needs and intentions of the entire exercising foray before the suitable set of equipment can be identified. There are generally two types of categories the exercises can be grouped into, which the aerobic type and the weight bearing type. The aerobic type, which is also known as cardiovascular training, is meant to raise the heart rate, boost metabolism and put the body into the fat burning mode during the workout sessions. The weight bearing exercises which is also known as strength training is meant to develop the large muscle groups of the body and increase the muscle mass. The equipment for the aerobic exercise type would include the treadmills, elliptical trainers, exercise bikes, recumbent bikes, pedal exercises, rowing machines, cross trainers and the stair stepper. As for the weight nearing type the equipment would most likely include the home gym, work out bench, incline bench, barbells, hand weights or dumbbells, weight sets, weight benches and abdominal exercises. Although money may also play a large part in the decision for the most ideal fitness gear, the individual should also take into account the long-term usability of the item intended for purchase. Making a purchase just on the current needs may not be the best choice to make as when the individual has reached the desired phase in the exercise regimen, there may be a need to upgrade the current equipment and this could end up being a rather costly affair. Chapter 3: Your Brain Needs To Exercise Too Strange though it may seem, there is some real connections between exercising physically and exercising the brain. It is a well accepted fact that the brain becomes sharper and more alert when the individual has a regular exercise routine incorporated into the daily lifestyle schedule. This is due to the fact that all the positive elements are released in the body systems which then help the brain to function more effectively thus providing the platform for the idea that the brain can and needs exercise to be at its optimum. Have A Look Exercising has a positive impact on the nervous system and almost always sets off pleasure chemicals such as serotonin and dopamine which is the ideal ingredient for calmness, happiness and euphoria. Therefore with regular exercise regimens in place the brain is able to experience all the pleasurable and positive auras, which in turn will allow the brain to think more clearly, perform better and generally sustain a better morale level, thus by stimulating the nervous system the human mind is able to function at a higher level. When it comes to beating depression, exercise is almost always recommended as here too the chemical released within the body system positively contributes to a better mindset and thought pattern. A lot of studies have been able to prove the connection between exercising the body and exercising the brain is one and the same. Feelings of anger, fatigue and tension can be dispelled with the appropriate amount of exercise routines if they are done regularly enough. In fact, some individuals specifically start on an exercise routine anytime they feel any negativity taking over the mind and thoughts. This form of relief has proven its worth for a lot of people. Therefore, in order to enjoy the feel good mindset and thought process, every individual is encouraged to have some cardio workouts in place on a regular and consistent basis. Chapter 4: Cardio Training Regime There are a lot of different types of exercises that can be incorporated in the cardio training regimen. Understanding and picking the ones that would be most suited to the individual’s needs is how a cardio training regimen in designed. Some of the exercises may require the use of certain specifically designed equipment, while others may just require some space. The Workout The following are some of the more popular cardio training exercises available: For beginners – this should ideally be done with some very simple and basic exercises done slowly to get the body accustomed to the introduction of the exercise regimen. The ideal time frame for such workouts should about 3 days of cardio and 2 days of strength training. The cardio training regimen at this stage should ideally include the stationary bike exercise, walking workout, elliptical workout which is all meant to be done within one session. Alternating this with total body strength workouts or yoga and gentle stretching exercises on other days with the same time frame would generally give the individual an almost complete workout for this stage. For intermediate – here the similar exercise style is adopted but with a more intense and specific focus on particular parts of the body, and for longer periods of time for each workout session. Different combinations can be incorporated into the workout but the intensity should be elevated to suit this level and requirements. The workouts should ideally include a 30 minute cardio medley workout, upper body training, and alternating this with 45 minute treadmill workouts and core training. Other days of training regimens may include exercises for lower body workouts and circuit training. For advanced – here there is more intense focus on immediate training for each individual muscle group to create muscle mass and a toned body.

Table of Contents Foreword Chapter 1: The Basics Chapter 2: Should You Sprint Chapter 3: Sprinting Faster Chapter 4: Marathon Basics Chapter 5: You Must Breathe Right Wrapping Up Sample Content Preview Chapter 2: Should You Sprint Sprints are anaerobic, signifying they utilize a different sort of energy than long-distance aerobic actions, and always short. For a lot of individuals, sprints are simply plain fun. It's exciting to go as fast as you are able to and not have to worry about maintaining the high level of effort for a long time. Sprinting likewise has a lot of applications for daily life, like running for the bus or chasing a toddler. Although sprinting is a fantastic addition to your workout routine, it shouldn't be the only thing you do. A Choice Sprinting is all about speed. When you center your training routine on one specific element, like speed or strength or endurance, that separate element is going to improve. Integrating sprints into your workout repertoire will make you quicker in 5Ks, marathons, or on the soccer field. Naturally, you can't sustain a sprint pace during a longer run, but you ought to see a decrease in your longer-course times. Sprinting solely won't help improve your endurance. If you wish to run both faster and longer, mix up your running routine: If you run 4 days a week, do sprints on 2 days and longer runs the other 2 days. Switching things around doubles your benefit and prevents tedium for mind and body. A study discovered that sprint interval training bettered heart health just as well as traditional endurance training for healthy individuals. When you exercise at a high intensity, the risk of injury likewise increases. In sprinting, likely injuries include tender muscles, muscle pulls and strains, ankle and knee stress traumas, back issues and, for some individuals, irregular heart rhythms after the exercise. Exercising at such a high intensity more than 2 days per week won't give your body time to recover totally and therefore increases your chances of injuring yourself. For this reason, it's a great idea to cross-train with a lower-impact, lower-intensity workout like walking or swimming a couple of other days a week. Finally, whether you decide to sprint comes down to your personal preference. You may love the feeling of putting all your energy into one short, all-or-nothing attempt. On the other hand, working so hard may wear you out quicker than you like. An extreme novice may not feel comfortable running where others can see her, or may feel like she isn't quick enough. If your leg muscles aren't strong enough yet, a sprint may make you feel shaky. Or you may just prefer the relaxing, trance-like state that comes with endurance exercise. Whatever your taste, if you are able to incorporate some high-intensity bursts into your routine, you ought to see improvements in both speed and cardiovascular health. Chapter 3: Sprinting Faster Sprinting isn't simply a faster version of running. It's almost a different sort of discipline altogether. It calls for the sprinter to learn another body form and form specific muscle fibers. Consequently, sprint workouts likewise must be specifically tailored to train the legs in a really unique way. Ways To Get Faster The goal of sprint training is to establish explosive burst, which will let you accelerate rapidly and attain an even greater top speed. This starts with stride length. According to pro sports coaches, your stride length ought to begin at 50 to 60cm near the outset of the race and increase progressively 10 to 15cm every step till you attain an optimum length of 2.3m. You ought to sprint tall and erect, running on the balls of your feet with a high forward-moving knee drive and extended back leg. As you train, you'll establish fast twitch muscle fibers, which are big muscles that provide quick bursts of energy. Sprint workouts use short bursts of high-intensity sprint intervals of more than 20m and up to 400 or 600m in length. Every sprint interval is selected from increments of 10m between 20 and 100m and every 50m after that; for example, intervals may be done at lengths of 70m, 80m, 90m, 100m, 150m, 200m, etc. This is fairly similar to high-intensity interval training, but the ultimate goal is quickness instead of sheer physical exercise. Every day you ought to do a specific number of sets that incorporate several repetitions of short sprints with rests in between. For example, you might choose to do five repetitions of 50m sprints and then three sets of these five repetitions for a sum of 15 50m sprints. The longer the distance, the fewer sets and repetitions you ought to do. It's possible to construct your own workout, though it's likely more appropriate to follow the structure established by a pro. There are a lot of variations on the standard sprint workout. Resistance sprints, for example, involve some sort of resistance from a sled, tire or an uphill incline. Aided running is defined as running downhill or with the wind. Intensive tempo calls for running at 75 to 95 percent effort with the aim of building lactic acid. Extensive tempo is similar, but the design is to run slow enough so that there's no buildup of lactic acid. A former professional sprinter likewise advocates plyometrics, which are exercises especially designed to target and better explosiveness and nervous system response time. Plyometrics are highly dynamic workouts and come in different types, but most of the routine includes some sort of hopping, jumping or skipping. After all, you wish to improve the ground connection time of your feet. An elite sprinter will make connection with the ground for 0.08 to 0.1 seconds. For an average individual it's about 0.2 seconds. This in turn will better your ability to push off from the ground faster and build even better speed. Increasing speed endurance lets you work at a higher rate for longer periods. Any athlete who's required to repeat high intensity sprints in prompt succession may benefit from this sort of training. Repetitions and rest intervals are kept short to acquire the ability to tolerate high levels of lactic acid in the muscles. Authorities state that keeping tall and relaxed is the key to success. Short Sprint Measure thirty to fifty meters on grass, basketball court, or track. Put a cone at the beginning and at five meter separations. Sprint to the first cone and back. Then, turn and sprint to every cone till you've completed the whole distance. Rest for roughly 90 seconds and then repeat numerous times. Fartlek Training Fartlek means "speed play" and was developed in 1937. This workout calls for short bursts of running efforts accompanied by short periods of easy recovery effort. For example, you may run fast for one minute and then recuperate with a slow jog for one minute. Repeat this interval multiple times. A suitable warm-up and cool down are advocated. Track Intervals Track intervals are not full-scale runs. They're fast, controlled runs with adequate rest between every repeat. The training advantage happens during the rest interval as the body is presented time to adapt. The length of the speed intervals deviate depending upon the sport and fitness level of the athlete. Athletes training for a shorter race might do 400 meter repeats with 90 seconds rest period in between every interval. Those training for a longer race might do 1,200 meter repeats with enough rest between each interval.

Sample Content Preview JV Invite Video Your JV invite video is most effective if it features you in “talking head” format. You should describe your product thoroughly as well as all the details of your launch. This means you should mention your funnel and commission model, your contest and prizes, and so on. Ultimately your video should end by thanking JVs for considering your launch and repeating your invitation. Funnel and Commission Model Your sales funnel diagram would typically be the same place you lay out your commission model. Ideally, you should have a graphical representation of each step in your funnel indicating all of the upsells and downsells along with the commission percentage for each of those steps and the price of each of those products. Include any different pricing options you have for each of those products. You may specify what each step or product is on this diagram or it is also acceptable to simply label them as OTO 1, 2, etc., but expect some JVs to contact you and ask what those OTOs are. Contest and Leaderboard Usually your contest and leaderboard will be together in the same section. You’ll want to show images of your contest prizes if they are physical items as well as other details (i.e. if you’re offering cash alternatives for people who don’t want the physical prizes). If you have minimum sales requirements for each prize, list those clearly. But be warned, a lot of JVs don’t like minimum requirements. As for the leaderboard, you’ll want that posted above or below the contest info. You can manually update the leaderboard yourself periodically or you can use an embedding tool that automatically updates it based on the data from JVZoo, W+, etc. It is not necessary to show the number of sales the contestants are making on the leaderboard and most marketers keep this private. JV Email Opt-in Form You’ll be wanting to update your JVs every day on how the launch is going and to encourage them to keep promoting. To do this, you’ll need their email address. You should have an easily visible opt-in form for JVs to sign up. An added benefit of this is that on later launches you’ll have a list of JVs that you can email and notify about your launches. DFY Bonuses In order to make life easier on your JVs, encourage them to promote, and help them get higher conversions, you should provide done-for-you bonuses. These can simply be repurposed PLR/MRR content (check the licenses and make sure you can use them as bonuses) that you place into a zip file and provide a download link on the JV page. For a course on how to make these bonuses look gorgeous and appealing, see our Viking Bonus Creation course. Once you’ve got your bonuses, you’ll want to go the extra mile and create a bonus template. This simply means creating an html or WP page with those bonuses on them, maybe some images and a few headlines about your product with a CTA stating “grab these bonuses when you buy [your product] through our link”. You then place this into a zip file and your JVs can simply upload it to their website and drive traffic to that bonus page. You can either hire someone on Fiverr to create a basic page like this or use an easy web builder like OptimizePress 2.0 to build it yourself and export the page as an OP2 template (but keep in mind not all your JVs have OP2). Email Swipes and Graphics Affiliates are lazy. Yup, it’s true. Just like you need to provide DFY bonuses and bonus pages to them, you also need to provide pre-written emails for them to use. You may find this hard to believe, but if you look closely at the promotional emails in your inbox and then look at the JV pages for those products, you’ll notice that even famous, high-level marketers often use pre-written swipes from JV pages. Why? Because it takes time to write a good sales email and even more to fill your email marketing schedule with a whole series of them. Providing JVs with email swipes allows them to copy and paste promotional emails and simply tweak them a bit to make them more unique. I’m not saying ALL JVs care about email swipes, but for many of them, this definitely makes your launch more attractive. At a minimum, you should have one email for each day of your launch, but 2 per day is better and having 4 or 5 scarcity-based ones for the last 48 hours of launch is even better. In this same section, you can also add an assortment of graphics and banners for people to use in their blogs, sites, and even paid ad campaigns. These are probably used less often, but it’s still worth having them. If you aren’t sure what sizes or dimensions to provide, you can simply go to Google’s AdWords advertising site and look at their guidelines for banner ad sizes. This isn’t because you’re making these for google, but simply because they cover a broad range of shapes and sizes that can be useful anywhere. JV Blog Some will argue that having a blog is no longer necessary since you can do all your updates via social media. Although a blog is certainly “less” necessary than it may previously have been, it’s still a good thing to have because people who aren’t connected to you on social media but end up on your JV page will see that there are recent updates and exciting developments. Alternatively, you could embed a feed of some sort (e.g. Twitter feed) onto your JV page where you post these updates.

Sample Content Preview Setting Up Your Twitter Account Setting up your brand’s Twitter account seems simple enough, but here are some important guidelines. Your Twitter name should be your actual name or business name, while your handle should either be your business name or something catchy that represents your business. Keep in mind, the handle is the “nickname” that you see after the “@” sign and it has a character limit, so your full name or business name might not fit as your handle in its entirety. Next, you’ll want to setup a powerful bio. Your bio should do two things: Accurately represent and introduce people to your brand and also be optimized for search results. You’re limited to 160 characters (at the time of this writing) in your bio so you’ll need to choose carefully what you squeeze in there. Some important considerations for your bio are hashtags you want people to find you with, a brand or business description, your mission or purpose (on Twitter, specifically), and maybe your job/position in your company if you’ve got a personal profile. After that, you’ll want to choose a profile URL. Most businesses tend to simply put their homepage here. That’s okay, but you should actually be aiming for something more special. Instead of your general homepage, try creating a landing page specifically for Twitter users who come to your site via your profile URL. This way they can see something relevant and maybe you can collect leads (and track how many of your leads come from twitter!) or sales or showcase a Twitter follower-specific offer of some sort. Finally, you’ll want to iron out the visual representation of your brand by choosing a profile pic, a cover image, and a color scheme. Your profile pic could be your own portrait (make it snazzy and professional) or your business logo. Your cover image should be catchy and fit well with the rest of your brand image. Consider throwing a call-to-action (CTA) in there too. As for your colors, just make sure they match your brand and convey the feeling you want your followers to experience. The general idea with all of these things is to keep your brand representation consistent across all your social media platforms. Chapter 2: Commencing Your Twitter Operations The next step is to introduce yourself on twitter with an initial tweet. Ideally, this should not be salesy. Opt instead for something catchy, funny, and/or helpful and consider using an image relevant to your brand for that first Tweet. Remember, this will be the first time people have seen your brand on Twitter. You don’t want it to look like an annoying advertisement. Make that first impression a positive one. Start Implementing Your Plan Once you’ve done that, it’s time to start implementing your Twitter plan. Start drafting those daily Tweets and keep in mind this is about consistent social media exposure over time. Don’t expect to become the biggest viral sensation on the web overnight and don’t be disappointed if/when you don’t get much in the way of results in the very beginning. That will come later, but you have to stick to your plan! Here are some guidelines for your daily and weekly Twitter activities. Find a balance between promotional stuff and useful stuff, and lean more towards the latter. Throw a bit of funny/entertaining into the mix from time to time as well. If you’re out of ideas, don’t hesitate to curate/share content from other entities like blog posts or articles, and always mention the source using the “@” sign. That @ will notify the source of your post and can be a good way to foster goodwill and relationships. Another guideline is to include hashtags in most of your tweets. Make sure these are relevant and try not to throw in more than two or three in one tweet. Statistics show that if you include more than that you risk annoying people and losing engagement. Also, be generous with retweets. Retweets are great because they are an easy way to fill your weekly tweet quota and can also foster goodwill and relationships with other Twitter users. Be sure to include a comment explaining why you’re retweeting or what your thoughts are. Chapter 3: Expanding Your Following If you follow the guidelines in the previous chapter, then after a few days you should have at least a handful of followers. Now it’s time to crank things up a notch. Let’s go over some methods for building your following even more. First, follow relevant members of your market and you’ll often get followed in return. Next, try to interact in real time throughout the day. This will become apparent to Twitter users and you’ll appear as alert, responsive, and engaged. Pay close attention to trending hashtags and topics so you can leverage their momentum. Ensure you mention/cite people in Tweets using the “@” sign. Many will return the favor. What you tweet matters too. In addition to textual tweets or mentions of interesting articles, be sure to include some catchy media. Use relevant, attractive images. Include videos from time to time. Make it a point to proactively encourage engagement with questions and polls. This provokes responses and gives would-be followers the impression that you’re there to listen, not just to talk. And yes, those cheesy quote images work too. All of these practices will increase engagement, sharing, and so on. In addition to these methods, it’s important to follow some basic Twitter etiquette and maintain the following you have. Although scheduling tools like Warlord Social Suite are great for the majority of your activity, you should also make time for a bit of responsive, manual, real-time interaction during the week. People can tell when you’re using your Twitter account as an automated advertising machine and they’ll unfollow you in a heartbeat. On a related note: Don’t ever purchase followers. You’ll see others doing it and you’ll likely be tempted. But most of these followers will be bots and you WILL destroy your brand and reputation.

Sample Content Preview Chapter 2: Types of Retargeting There are several different types of retargeting that your business can engage in, ranging from very simple to very complex. We’ll discuss some of the more popular ones below. Site Retargeting The most basic and easy to understand type of retargeting is site retargeting. This very simple version of retargeting simply consists of placing a retargeting pixel on your site and creating a retargeting audience out of anyone who visits it. Now that you’ve determined these people have an interest in, and familiarity with, your brand, you can then retarget them in the future as a “warm” audience and expect significantly better ad results than you’d experience with cold traffic. Dynamic Retargeting Although site retargeting can be useful and is an excellent baby step towards your retargeting goals, it doesn’t present anything really custom tailored to your audience and, therefore, doesn’t really utilize retargeting to its full potential. Dynamic retargeting takes things a step further by taking your traffic’s specific behavior into account. Rather than just lump everyone who visits your site into one audience, dynamic retargeting reaches out to customers based on what specific products or pages they viewed. This way, you can ensure you are following users around the web with images of the specific product that they were interested in, rather than your brand in general. This makes things much more relevant for your audience and much more cost-effective for your business. Dynamic retargeting can also be taken a few steps further. Rather than simply targeting visitors based on products they viewed, you can also target people based on whether they eventually bought the things they put in their shopping cart. This can encourage people to come back to your checkout page and finish what they started. Furthermore, targeting people based on what they DID buy allows you to advertise upsells and cross-sells that are relevant to their purchases. Social Retargeting Social retargeting has dominated the field for the last couple years. The concept of native advertising on Facebook and Twitter (“native” means the ads look and feel like organic content) was already incredibly powerful by itself when first introduced. Throwing retargeting into that equation simply makes it even more powerful. Social retargeting works essentially the same way as the other types of retargeting except that it’s designed to target people specifically on social networks and especially in their newsfeeds/Twitter feeds. This can be done using those individual platforms’ own retargeting pixels on your web properties or the pixels of another retargeting provider. Search Retargeting Search retargeting is a little different from the other types of retargeting in this list in that it doesn’t rely on a pixel being installed on your web properties. Instead, it follows people around the web based on what keywords they previously placed into search engines. This shouldn’t be confused with search engine marketing or “search advertising” which simply places ads inside the search engine results. Rather, this targets people based on their search terms, but then follows them all around the web after they leave the search engine results. SEO Retargeting Don’t let the name fool you. SEO retargeting, unlike search retargeting, actually does depend on people landing on a “pixelled” web property. However, the key in this type of retargeting is that it tells you what search terms a person used in a search engine in order to get to your web property. The data acquired here can then be exploited in your search retargeting campaigns. Email Retargeting A much less talked about type of retargeting is email retargeting. This requires leveraging the retargeting systems within your email marketing platform or CRM. With email retargeting, you can retarget people across the web based on how they interact with your email campaigns. You can show a certain ad to people who opened an email but didn’t click the link inside. You can show a re-engagement ad to people who haven’t opened your last five emails at all. Any email behavioral patterns that may be useful to your business can be exploited with this method. Theory is great. But understanding these tactics within the context of specific examples is even more useful. So that’s what we’ll be doing in the next chapter.

Sample Content Preview Chapter 2: Getting Mobile Friendly The mobile marketing journey starts with making sure your web properties are mobile friendly. This is important for a few reasons. Firstly, it provides a positive and enjoyable experience for your visitors and customers, making them more likely to return to your site and more likely to speak and think highly of your business. Secondly, it caters to the fact that pretty soon a majority of your visitors will in fact be on mobile devices, if they aren’t already. Thirdly, it will help you get found on search engines. Google has made it clear on multiple occasions that it seriously factors mobile friendliness into the search rankings and if you aren’t mobile friendly, this means you’ll be missing out big time on traffic. So generally there are two ways to make a site “mobile friendly”. The first is to create a separate mobile version of your site and the second is to make your existing site or page “mobile responsive”. We’ll look at each of these. Mobile Versions So until recently the first option, having a separate mobile version of your site or pages, was more common. Companies were either hiring people to build a separate mobile site from scratch on one hand or, on the other hand, they’d rely on certain site builders or content management systems (CMS) that would conveniently auto-generate and update a mobile version in real time when things were added to their desktop version. For most independent internet entrepreneurs, it was the latter option, of course. For example, on your desktop site you could add a headline to your homepage, and then a button, and then a cool background photo, and then a new navigation option to a new page and “poof” the mobile version of your site would immediately have an easily visible version of that headline, an easily tappable version of that button, and in the case of the photo, it would either shrink it and place it above or below your other elements, rather than as a background, or it would leave it as a background (but it wouldn’t really look right on a vertically held device), or simply hide the image on the mobile version. As for the navigation option that was added, it would be added to a special mobile dropdown menu. Examples of the website builders or CMS’s that did this (and maybe still do) are Weebly, Wix, and many others. Problems with Mobile Versions So it basically worked out okay. But there were a few problems. In many cases, not all the functionality would be available on the mobile version of the site. Entire buttons, options, and elements would be missing either because the designers wanted to keep things minimalistic or because the mobile web building platform they used didn’t allow certain things. Many users didn’t like this and made a habit of going straight to the bottom of any mobile page they found and looking for a “desktop version” link so they could simply enjoy the desktop version by pinching and zooming on their device. The other problem, from a designer perspective, was that it was difficult to fully translate the business’ brand image and feel and the full force of the desktop website presentation (like that stunning background image) onto these clunky, bulky, narrow mobile versions. Also, there were some problems with handling the ever increasing number of mobile devices, from phones to tablets, with varying screen sizes. For example, you had people on full tablets getting stuck on weird, stretched out mobile versions of sites on one hand and people with mini tablets might find themselves on the full desktop version of some sites. Adding the proper scripts to properly identify incoming traffic devices and redirect them to the appropriate version of the site simply became a pain in the neck, and this was complicated even more by the fact that many users had different preferences. Maybe the mini tablet owner did in fact prefer to pinch and zoom on desktop versions. Maybe the elderly full tablet user who didn't always have his or her reading glasses handy preferred the larger, bulky, minimalist layout of the mobile site stretched to fit the full tablet’s biggish screen. Point is, there was no way to make everybody happy and few options for flexible, multi-device friendliness. Then, along came responsive web design… Responsive Sites So the question was this: rather than have two versions of a site and struggle to please the vast numbers of new screen sizes and devices.... What if you could have just one version of your site that could then magically shrink and adjust in direct response to the size of the screen that it was being viewed on? The industry produced what were called “responsive sites” and they immediately caught on. Depending on what type of CMS you use today, the mobile responsiveness might vary. An ideal responsive site will do the following: Headlines, paragraphs, and text in general will have their font size and layout adjusted to look perfect on any screen and fill it from left to right. Background images, depending on the setting chosen such as center vs stretch, will adjust themselves appropriately to be reasonably visible on all devices. Image elements will shrink to fill the screen from left to right. Other elements like buttons or product images that may be arranged in a left to right, multi-row matrix or grid on a desktop site, are rearranged to be stacked on top of each other. For example, if you have 12 product images, each with a buy button below it, arranged in 3 rows of 4 images, then on a mini-tablet those rows might be adjusted to 6 rows of 2 images and on a smartphone they might become a single column of one stacked on top of the other while keeping their original left to right sequence/order and keeping the respective buy button under each image. And all of this happened automatically on the same site with no effort required on the website owner’s part.

Table of Contents Foreword Chapter 1: The Basics On Reflexology Chapter 2: What Are The Reflexology Points And Areas Chapter 3: Assisting The Cardiovascular System Chapter 4: Assisting Kidney Function Chapter 5: Help With PMS Chapter 6: Bettering Quality Of Life For Cancer Patients Chapter 7: Increasing Energy And Feelings Of Wellbeing Chapter 8: Emotional Healing With Reflexology Chapter 9: Boosting Your Immune System Chapter 10: How To Do Self Reflexology, Find A Practitioner And Possible Side Effects Wrapping Up Sample Content Preview Chapter 2: What Are The Reflexology Points And Areas Ideally the chart on the subject on reflexology reflects the various pressure points and their corresponding parts of the different organs, glands, structures, and systems of the anatomy. These charts can also be looked upon as maps of the intricate workings of the human body. The Areas Though popularly accepted as a foot and hand, palm focused style of treatment; there are also instances of having the reflexology points in the ear area. Simply put, reflexology sessions strive to open up the stubble energy channels thus directing reflexology pressure points to stimulation mode. The ear also has various pressure points which are connected to the autonomic functions of the heart and stomach. When addressed these pressure points seem to successfully invoke stronger autonomic responses in the cardiac and gastric systems when compared to the foot or palms. The ear lobes seem to contain master sensory points which affect the eyes, pineal and pituitary glands. According to medical research there are 10 zones or meridians that are logistically located in the human body. For instance, when pressure is applied to the big toe the benefits are seen in the brain area. Likewise, when pressure is applied to the base of the foot, it treats the neck and throat ailments. Pressure on the ball of the foot puts the connection through to the lungs and heart. The foot arch when pressured affects the adrenals, kidneys, gastrointestinal track, and bladder. The middle of the foot when pressured affects the waistline, while the ankle bone affects sexual functions. Being supposedly easy to detect these various pressure points and their connections for treatment is not reason enough to completely discontinue an ongoing medical treatment program. Even if reflexology is considered as an added complimenting factor, a doctor’s opinion should always be sought, especially if the illness is serious. Chapter 3: Assisting The Cardiovascular System Ideally when treating a particular illness, ailment or disease, it should not be the practice to only address the particular area affected but besides focusing on the affected area, the other parts of the body should also be looked into. The Heart When a reflexologist treats an individual this is the primary concern. The reflexologist not only focuses on the problem but also try to ensure all the other connecting factors are addressed too. Therefore the individual facing cardiovascular problems should expect to be treated holistically as the art of reflexology demands. As the cardiovascular system is made up of various corresponding part, which are the heart, arteries, veins, arterioles, venules and capillaries, it should be notes that the actual heart may not be the problem area. Its purpose is to carry all the nutrients and oxygen to the various parts of the body. When these are blocked for one reason or another then reflexology is a good first address. Using reflexology to reestablish the optimum flow and circulation in the system is a good non invasive way of treating the problem before it escalates to a more serious level. Using reflexology the heart reflexes are addressed as this organ is the instrument that pumps the blood thought-out the body. Then the kidneys are the next in line to be addressed. The kidneys filter the blood constantly. The diaphragm and chest are also noted by the reflexologist because these reflexes would be worked to encourage relaxation in the chest cavity and promote deeper breathing. Lastly the spinal area is also checked. Located on the inner edges of the feet the spine reflexes would be stimulated to promote communication through the nervous system. Sometimes reflexology can also be used in the case of an actual heart attack, though it is not recommended if there is immediate medical response available. Chapter 4: Assisting Kidney Function The kidneys in a human body have a vital part to play in maintaining the body at its optimum levels. This organ is responsible for eliminating all the waste and toxins from the body’s circulatory system. When there is a buildup of all these negative elements the problems like renal failure may occur. Therefore the cleansing method or condition the body should adopt to keep the negative buildups from occurring is by using reflexology. About The Toxins Reflexology is a safe and proven method of addressing this, before it becomes a major problem for the body system. Making reflexology a good part of the health care regiment for an individual will help avoid any serious medical issues. Vectorial reflexology methods use very precise reflex points developed from the anatomy to eliminate any possible kidney problems. When starting a reflexology session the individual hand and feet should be easily accessible. The reflexology kidney zone is in the palm so by placing the individual’s palm in the reflexologist hands and then applies pressure downwards between the index finger and the middle finger rub in deep movements. After doing this for both palms, the reflexologist can now move on to the feet. By rubbing the thumbs down the foot to the bottom of the arch in-between the big toe and next to the other kidney zone is addressed. This area should be rubbed vigorously. All this is done for a reasonable period of time until the pain and discomfort disappears. In using the reflexology exercise the intention is to create the ideal circumstance to assure the flow of energy is restored to its optimum levels again. These pressures should trigger the brain to discharge the negative direct current of regeneration in to the deficient are of the body. The intention is to help clear the interstitial space of congestive debris and bring the body to a more efficient cellular level.