Table of Contents Foreword Chapter 1: Aging & Exercise Chapter 2: The Motivation For Seniors Chapter 3: Common Health Issues For Seniors Chapter 4: Health & Fitness Assessments Chapter 5: Exercise Techniques For Seniors Chapter 6: Overcome Fatigue For Seniors Wrapping Up Sample Content Preview Chapter 2: The Motivation For Seniors Motivation is always a good tool to use when there is a need to cultivate a consistent interest in something. This is also the same when it comes to trying to motivate those in the more senior age group to engage in a comprehensive and beneficial exercise routine. Motivation The following are some suggestions on areas to explore that may be able to create the interest levels that can act to motivate the aged individual to seriously consider and start an exercise routine: Exercise as social interaction – for most seniors, the social activity is rather limited, and this could be due to a lot of different factors such as lack of reasons to socialize, nothing in common with others, no motivation to do so and many others. Using the exercise routine to create an excuse for social interaction is usually an exciting thing for a senior individual to look forward to. Body image – contrary to what the younger generation may think, senior do want to take care of their aging looks but lack the motivation to do so, as it is usually perceived as nobody really cares about their looks at this stage. However encouraging the individual to be body image conscious will also help to steer them towards engaging in a suitable exercise regimen to stay fit and look good. Health concerns – making a senior understand the benefits of regular exercising and its connection to staying in optimum health is another good motivating feature to focus on. Ill health is something everyone wants to avoid, and if exercising regularly keep this from unfolding, and then the aged individual would usually be more than happy to take up some form of exercising. Encountering health issues later in life are usually a common condition to endure, but it can be significantly decreased with the adoption of a good and suitable exercise routine. Chapter 3: Common Health Issues For Seniors At some point in everyone’s life, there would be instances where health issues would have to be dealt with. However, for the aged set, these issues may surface more frequently and become a very real danger and threat to the overall well being condition of the said individual. Learning how to deal or cope with these health issues using exercise as a positive tool may help the individual better manage or even eliminate such conditions altogether. Important Facts The more common health issues that are usually faced by the senior age group would include ailments such as deteriorating heart conditions like hypertension, vascular disease, congestive heart failure, high blood pressure and coronary artery diseases. There is also the probable presence of dementia, which would come in the popular form of Alzheimer’s disease, depression, incontinence with urinary and bowel functions, arthritis, osteoporosis, diabetes, breathing problems, frequent falls which commonly lead to multiple fractures and many more medical problems. Most of the above conditions can be controlled to a certain extent with a well designed and focused exercise regimen. Accompanying this with a good and well-balanced nutritionally based diet plan will also help to create better overall body functioning systems that would eventually be able to overcome these health problems. Some of the above health issues can even be eliminated altogether if the senior individual is really serious about adopting a healthy lifestyle that is centered on a good diet plan and lots of suitable exercises. Exercise can help significantly in areas where there is now a more slowed reaction time due to the age factor, a compromised immune system, a diminished sense of the five senses, loss of appetite, dehydration and some other debilitating conditions. Therefore exercising during the senior phase in life should be avoided for fear of injury, but should be encouraged to help ensure the less likelihood of it occurring. Chapter 4: Health & Fitness Assessments Before embarking on a fitness routine, an aged individual should first seek to have some sort of health and fitness assessment done. This will not only help when it comes to designing a suitable fitness program for the individual but will also help to highlight any possible health issues that might need special consideration when picking the types of exercise routine to incorporate in the exercise program. Checking It Out Physical activity can be challenging for the senior age group and this is especially so if the activity is demanding in nature. Therefore, some thought has to be given regarding the health and fitness levels of the individual. It is not uncommon to note the presence of ailments such as overweight conditions, high blood pressure, deteriorating heart conditions, bone deteriorating conditions and other conditions that may not be so visible in the aged individual’s overall health outlook. Therefore for those who are not already exercise enthusiasts, there is an even greater need for careful instructions on the exercise to be performed, longer warm up sessions, accompanied with equally longer cool down sessions and in some cases even assistance in monitoring and recording the results of the overall health improvements if any, based on the exercises used. When the assessments are being conducted there should always be a first aid kit and other medical expertise available, in case of any sudden negative problems arise from the routine assessment technique. It is very important for seniors to have adequate strength, flexibility and endurance to effectively go through the motions of ordinary daily tasks. With regular assessments done, any abnormalities or lacks can be detected early and the relevant recourses can be introduced. Some of these assessment styles may include chair stand tests, block transfer tests, soda pop tests, arm curl tests, ½ mile walking tests, 6 minute walk tests and many other suitably designed tests for seniors.

Table of Contents Foreword Chapter 1: Introduction To Acupuncture Chapter 2: How Acupuncture Can Diminish Neck, Shoulder And Back Pain Chapter 3: How Anxiety And Depression Are Treated With Acupuncture Chapter 4: Treating Sleep Issues With Acupuncture Chapter 5: Helping Heal Arthritis With Acupuncture Chapter 6: Healing Addictions With Acupuncture Chapter 7: Pain From Muscle Injuries Can Be Treated With Acupuncture Chapter 8: Using Acupuncture For Weight Loss And Controlling Obesity Chapter 9: Chronic Fatigue Syndrome And Fibromyalgia Treatment With Acupuncture Chapter 10: What you Need To Know To Find a Reputable Practitioner Wrapping Up Sample Content Preview Chapter 2: How Acupuncture Can Diminish Neck, Shoulder And Back Pain Explained the most basic way, is that acupuncture uses an examination style that takes the pulse for diagnosis purposes; then the trained practitioner will be able to determine the balance of the twelve meridians and its working percentage. Clear Up The Pain There are various areas that acupuncture has been proven to be able to provide relief to when this style of treatment is sought. Most neck and shoulder problems are caused by muscle tension and stiffness. These conditions are mostly caused by the regular routine of most office bound workers who tend to be in a sitting position for the most part of a working day. Couple this with the strain the eyes are put through when working on a computer is what causes these muscle tensions. Other reasons for these tense muscles are stress and tiredness. Acupuncture addresses this problem by locating the important acupoints nearest to the problem area, which in this case is the “fuchi” point at the top of the neck, just below the hairline. This is the area that mostly affects the neck muscles. As for the shoulder muscles the problem areas are found to be in the large muscle between the neck and the shoulder joint and the muscles between the shoulder blades. Acupuncture needles are then applied to these points to relieve the stiffness and increase local tissue circulation and induce additional relaxation responses. The better circulation eases the general tension in the area, thus eradication the discomfort originally felt. To address back pain issues, the acupuncture practitioner will first examine the pulse of the individual in order to determine the condition of meridian points. Then the larger nerve in the lumbar spine, the sciatic nerve is addressed. Needles may not always be inserted into the perceived area of the pain. These needles can sometimes be placed around the lower back area while actually avoiding the meridian points. The blood flow is then normalized to ease the tension caused by the muscle strain. Chapter 3: How Anxiety And Depression Are Treated With Acupuncture Addressing depression and anxiety is becoming a normal everything for most people today. Either the individual is experiencing this condition or someone connected to him or her is. Therefore the search for the most effective treatment is always foremost in anyone who is in or connected to this situation. Ease The Mind Acupuncture has been known to be able to provide some relief in this area. The holistic approaches that acupuncture advocates are the idea behind the success rate. Acupuncture for anxiety and depression addressed the body, mind, and emotional issues which lead to the negative condition in the first place. Acupuncture is used to create harmony and balance from within using the meridian points. The acupuncture treatment in usually done in parts, addressing various parts of the body, within a 45 minute – 1 hour session. Starting with an inquiry as to the current state of mind of the individual, and then followed by a “reading” of the tongue and pulse. For a period of about 10 minutes, needles are inserted into certain points on the back of the individual followed by other points around the back of the body like the lung area – for arresting any grief issues, the heart area for treating the absence of joy, liver points for anger and depression, and kidney points for fear or shock. Then the patient is turned over and other points are addressed for energy and to settle the spirit. In addressing this, the needles are then placed on the lower arms, the lower legs, and stomach and head areas. Sometimes needles are also inserted into the areas near and around the ears to balance the brain to create a sense of well being. Most people using acupuncture as a form to find some relief from their anxiety and depression issues attest to feeling lighter, happier, and free after attending these sessions. It should be noted here that sometimes it may take more than a few sessions to achieve the desired results. Chapter 4: Treating Sleep Issues With Acupuncture With the anxieties and constant demands made on the human body today, it is often quite difficult to unwind and relax enough to get a good amount of much needed rest in the form of a restful sleep pattern. By the time most people can bring their bodies to the relaxed state needed to induce sleep, it’s time to get on with life. Catching Z’s Thus some people have to resort to looking for ways and means to get this much needed sleep. Taking medically prescribed alternatives may not be in the best interest of the individual as this could lead to undesirable long term side effects. This is where acupuncture can help. Acupuncture works by balancing the stubble energy moving throughout the body. The energy moves along 14 specific pathways known as meridians. When some of these pathways are not flowing well because of disturbed sleep patterns an extent of disharmony is caused inside the cycle of the body system. Using the acupuncture needles the practitioner inserts them into various points to induce a relaxed and comfortable state of mind and body. This then decreases the stress levels brought on by the insomnia and allows the body to return to an ideal state of relaxation. The placement of the needles also addressed the tension hormones and brings balance back to the nervous system. Acupuncture also addresses other causes of sleep disorders like blocked airways, brain failing to control the muscles that control breathing and a combination of both of the above. Acupuncture is used to clear the obstructions in the muscle and nerve channels, facilitates the flow of oxygen enriched energy, and in turn relaxes the system. Besides this the acupuncture session can induce other positive results which have direct links to better sleep patterns. These include the ability to use deeper breathing techniques, improvement of the digestive abilities and general sense of well being.

Table of Contents Foreword Chapter 1: Introduction Chapter 2: Maintaining A Healthy Weight With The Right Foods And Not Dieting Chapter 3: What You Need To Know About A “Raw Diet” Chapter 4: Using Juicing For Better Physical Health Chapter 5: What You Need To Know About Natural And Organic Foods Chapter 6: Choosing The Right Fats Chapter 7: Choosing The Carbs Chapter 8: What Does It Mean To Your Health To Be A Vegetarian Chapter 9: Foods To Kick To The Curb Chapter 10: The Benefits Of Eating Right For A Healthy Body Wrapping Up Sample Content Preview Chapter 2: Maintaining A Healthy Weight With The Right Foods And Not Dieting When it comes to the subject of weight loss, the first thing that comes out in our minds is dieting. However, there are arguments that came out that it is not actually dieting that will help us maintain a healthy weight but it is eating the right foods. Common sense would tell us that when we eat less nutritional food, we are not feeding our body with enough nutrients that it needs to function properly. Therefore, when our body is not properly nourished, there is a tendency that we get sick because our body parts cannot function well. Eat Healthy Again, the answer to weight problems is not short term dietary programs that give out fast results, instead the key is feeding our body with the right food, having healthy lifestyles and engaging ourselves in regular physical exercise. In short, we don’t need to get quick results, we need to get lasting results through the natural way. The good thing about losing weight the right way is that it does not only give us long-lasting effects, it will also help us to stay healthy and look younger as we age. Here’s how to get started with eating right to look and feel right. Choose a healthy lifestyle over a short-term diet. Apparently, when it comes to staying fit and healthy there is no such thing as quick fix. It should be done gradually and properly to get permanent results. Although, prevalent diets can help you get a good start in your weight loss objective, it’s definitely not the package that will give you enduring benefits. Establish a support group who will help inspire, remind and support you with your plans. You can combine people and tools in taking each step and maintaining a healthy weight. Ask any of your friends or family members to be your support group and let your plan be known to them so that they can guide you all throughout. Also, to complete your support system you may want to add a weight loss tool that can help you trace your calorie intake and more. Make a good change slowly but constantly. Remember, it is not about the thing that you do that will make you successful in maintaining your health but it is how persistent you are in doing it. Therefore, it is also important that you make achievable and effective goals in order for you stay motivated. When temptation attacks, focus more on the long term benefits that you will receive rather than the temporary ones. Lastly, consider experimenting in order for you to discover the right diet that can supply your needs aside from keeping you in great shape. This is because whatever you do, finding happiness and satisfaction in it will make it worth the effort. Chapter 3: What You Need To Know About A “Raw Diet” For many years diet programs have evolved. A few of the most popular diets are the Atkins Diet, Zone Diet, Vegetarian Diet, South Beach Diet, Mediterranean Diet and Raw Food Diet. In this article we will talk about the Raw diet. The Raw Diet The way raw diet enthusiasts describe this regime is “it’s like a magical potion handed in a salad plate”. This is because its effect is delightful, it makes people feel like they don’t age, and rather they grow younger. More than this, they feet that they have so much energy to do things because they feel light and teeming. Generally, a raw diet is distinguished by food that has been heated to a certain level, normally around 104 to 115 degrees. The reason for this is that when the food is heated elaborately, the enzymes will be destroyed and when they’re destroyed, we will not be able to get all the essential benefits that our body needs. However, there are disputes to this claim and they are telling us that while it is true that cooking destroys the enzymes, eating raw food will not give much of a benefit. This is because as soon as the food reaches the acidic nature of the stomach, the enzymes will also be destroyed. Thus, the same thing occurs in whichever process you prepare the food. Having said that, the real reason why the raw diet is perceived as an effective method in maintaining a healthy weight and body is that it’s a plant-based diet which is known in helping us to move in a healthier path. Most of the raw diet enthusiasts are vegan because it is 70 to 80 percent plant-based diet. Basically, when you go for a raw diet, you should be ready to eat fresh fruits and vegetables all the time as well as other raw products such as unpasteurized milk, raw meat and the like. On the subject of losing weight, raw diets can deliver great results as long as the rules are being followed. The general rule is to eat smaller amount of calories in order to weigh less. But the final question is, while this has several benefits, will there be a health risk that goes with the raw diet? The answer is yes! When you are practicing the raw diet, you have to avoid food poisoning as it is common when food is uncooked. Chapter 4: Using Juicing For Better Physical Health There is no doubt that eating vegetables will make you healthy. The question is, will drinking vegetable juices give out equally healthy benefits? Or will it give more? I know you want to know the truth about juicing, that's why you are reading this. To give you this satisfaction, read on and learn more. Juice It Up! Juicing will allow you to consume more vitamins and antioxidants for an obvious reason; you can consume more vegetables when it is in liquid form compared when you eat vegetables in solid form. Studies show that drinking juice of raw vegetables help fight back chronic diseases such as immune disorders, high blood pressure, diabetes, cancers, skin diseases and many others. Furthermore, drinking raw vegetable juices is very good for your digestion because your digestive system uses less energy to digest and liquefy food. Thus, it can rest more. Although you will not be able to benefit much on fiber, you will surely be delighted with the benefits that a live enzyme can give knowing that juicing will preserve the enzymes since the food is uncooked. Then again, we need to understand that juices are not created the same except when done freshly. For bottled juices, make sure to read the labels because highly concentrated fruit juices can significantly increase blood sugar levels, aside from the fact that it has less nutritional value since it undergone artificial process. To conclude, it is best to prepare fruit and vegetable juices by yourself to ensure optimum benefits. To enjoy it more, you can try combining a few types of fruits and veggies while you experiment until you find your favorites. Nevertheless, you can try some popular mixes such as blending leafy vegetable like spinach and cucumber, mixed with apple or carrot to add some sweet taste.

Table of Contents Foreword Chapter 1: Introduction Chapter 2: The Importance Of Maintaining A Strong Body Today And Into The Future Chapter 3: Make Sure You Know Your Limitations prior to Taking on an Exercise Regimen Chapter 4: Why Stretching Is Important Chapter 5: Cardio Training For A Healthy Body Chapter 6: Strength Training For A Healthy Body Chapter 7: Do You Need A Gym Or Can You Train At Home Chapter 8: Outside Activities for Healthy Exercise Chapter 9: Exercises You Can Do Anywhere Chapter 10: The Benefits Of Learning To Exercise Correctly Wrapping Up Sample Content Preview Chapter 2: The Importance Of Maintaining A Strong Body Today And Into The Future Having a healthy body prepares the stage for your everyday well-being. It also has a direct impact on how fast and fine you will age. Maintaining your strength and robustness via good nutrition and lots of exercise promotes good blood circulation, digestion, and bone strength. Exercise allows you to live an active, stress-free life. With plenty of exercise, you will be able to develop a strong immune system, something that people need to prevent diseases, chronic and serious. Based on studies made by the Center for Disease Control and Prevention, a person who exercises regularly shows greater mental alertness and reduced attacks of certain diseases. Why It’s Important When your metabolism is working at its peak, you are able to burn more calories which your body uses for energy. This would also result in lesser aches and pains. The body needs lots of vitamins, dietary fiber, minerals, carbohydrates, and fatty acids in order to allow all body processes to function properly. Regular night bed rest is also necessary. When you sleep, the body goes into work and repairs damaged cells. Deficiency in sleep, good nutrition, and exercise can deny the body of essential elements that will result in fatigue and stress. The national Sleep Foundation says that ample sleep makes you less vulnerable to colds and flu. Getting enough exercise and the right kind of food can leave a person physically and mentally sharp. Constant workouts prepare the different parts of the body like the muscles, heart, lungs, and bones for the demands of daily life. When the body reaches a healthy level and stays on that plateau, it would be able to withstand extraordinary stress and it would les likely give in to simple infections and other common diseases. When you do regular exercise such as aerobics, you effectively toughen your muscles and bones and this helps you avoid sprains, bone fractures, and even pulled muscles. When you are fit, you can move more. Movement promotes calorie burning and this will eventually aid you in maintaining your weight. Half an hour of exercise each day will balance your calorie intake, this according to the American Heart Association. Partner exercise with foods that are rich in fiber and low in fat can greatly help you control your weight. High fiber nutrition also encourages a healthy cardiovascular system. Maintaining the right body weight reduces the risk of developing cardiovascular diseases as well as other forms of cancer and type 2 diabetes. These diseases do not progress in a short period of time, they develop through the years, and that is the reason why keeping your body healthy and fit is your best shot at preventing these types of diseases. A healthy body maintained by exercise is your passport to a more meaningful and longer life. Chapter 3: Make Sure You Know Your Limitations prior to Taking on an Exercise Regimen Making the decision to integrate regular exercise into your daily life can be a life-changing choice for you. It is definitely a smart move to leave lethargy behind and switch into a healthier, more active lifestyle instead of bumming in front of the boob tube while eating chips. Nevertheless, exercise can be precarious especially for people who have specific health issues and those who have not done any strenuous physical activity for a long time. Obese people are also advised to consult health specialists before embarking on an exercise regimen. Immediately going on board a demanding type of workout can lead to serious body injury. It is important to be familiar with the steps. Your Limits Knowing Your Limitations If you have not heard of PAR-Q, it is the standard used to gauge fitness safety. This tool is used by health clubs, physical trainers, and even doctors all over the world. The name is short for Physical Activity Readiness Questionnaire and it is usually composed of 5 to 7 questions that can help a person determine if there are any health concerns that need to be addressed before undergoing an exercise program. These questions are answerable by yes or no. Here are some of the questions: - Has your doctor prescribed you with drugs for blood pressure control or any hart condition? - Are you suffering from any joint or bone problem which could be made worse if you undergo any strenuous physical activity? - Have you ever lost balance because you felt dizzy? Do you occasionally lose consciousness? - Have you experienced chest pains in the past even if you are not performing any physical activity? Do you feel pain in your chest when you perform physical activity? - Has your doctor diagnosed you as having a heart condition? Has your doctor ordered you to refrain from doing any physical activity that he did not recommend? If your answer is yes to any of these questions, it is best to consult your doctor and get cleared before you start with any type of workout. Aside from this, here are other high risk conditions that require a go-signal from the doctor before the individual begins exercising: - Being 20 pounds overweight - Chain smoker - Suffering from arthritis - Having high blood pressure - Diabetes - Other chronic medical conditions This does not mean that you cannot do exercise if you are hypertensive or diabetic. In fact, exercising is more often than not an essential part of treatment for these types of conditions. However, you may have limitations and your doctor is the best person to help you with these special concerns. The rule in exercise is to always begin slowly until you have built enough intensity to level up your workouts. Gradual is the name of the game, not abrupt. Doing a hundred sit ups on your first day of exercise (although it is doubtful if you can do it) is a prescription to serious health issues.

Table of Contents Foreword Chapter 1: Analyze and change your life style into healthier one Chapter 2: Secrets of health and fitness Chapter 3: Healthy nutrition and its benefits Chapter 4: Stress management and your health Chapter 5: Exercise and its types Chapter 6: Tips for weaker and old age people Wrapping Up Sample Content Preview Chapter 1: Analyze and Change Your Lifestyle into A Healthier One If you are living your life without any clue about your work routine and its effects on your health and fitness then, this chapter is definitely for you. - Lack of physical activity - Control your weight with little extra movement - Check your eating habits Have A Look In modern times, life is very tough and competitive. You have to work hard, in order to stay in this society and in this hectic work routine, you often forget to take care of yourself. I have seen people who work for more than 12-15 hours a day and still they feel unsatisfied with their work. In this kind of life style, there are so many glitches which you can fix to optimize your routine. These glitches are also not very hard to find and with very little attention, you can get them and repair them easily. You must have heard this too often that you should live a healthy life style but have you ever thought what actually a healthy life style is. Is it just about not smoking, doing exercise and keeping your weight under control? This formula sounds simple but believe it or not, it takes some time and hard work to be implemented in real life. If you do not exercise, and your eating habits are also unstable then, it will take very small steps to bring you on track. You just need to make some very slight adjustments in your daily life style and these adjustments will make your life healthier and fit. Lack of Physical Activity Biggest drawback of modern office life is lack of physical activity. You have to sit in your chair throughout the day and after a tiring day in office, you go to your home and after taking your dinner you cannot even walk and go to sleep. This is very dull and unhealthy routine but you can make it little more energetic for you and that will also not get too much attention or time from you. You can just get up 20-30 minutes early than you do now and go out for a short walk. Even if you think that is not possible for you then, you can just take bus to your office instead of your car. This will add some walk in your routine. This much movement and activity can be so much advantageous for you that it can save you from lots of heart diseases as well it will improve your respiration and will make you feel your weight. Your joint stability will get improve and you will be flexible enough according to your age. It will also help you in reducing anxiety and depression and will improve your mood and you will be able to work with more concentration. Smaller movement schemes like gardening on weekends, daily walk and similar other activities can also help you to control your weight. Control Your Weight with Little Extra Movement There are some very simple and basic things which you can do to make your life more active and to increase your physical activities. It is not necessary that you pay heavy gym fees to exercise and to do proper weight loss instead if your weight is not alarmingly high and you just want to control it then, you can do it by adding some simple thing like you can go out for a walk daily with your family instead of just sitting on the couch and watching TV. No matter that walk is to your local grocery store but it will be lot more active task than just sitting on the couch. Walk is a very important aspect which can help you to reduce and control your weight. There are so many ways which can add some walk in your life for example instead of going to the mall in your car, take a walk, take your dog for some extra outing in nearby park and similar other things can be very healthy for you. Some people and especially men have this habit of not doing any home chores. This is also an unhealthy life style because house chores like gardening, some light cooking and other similar things which you can do in your weekends are very healthy activities and these activities will increase the physical work out. These chores will also give you a chance to facilitate your partner and she will feel very happy as you are helping her in her work. Best way to add physical activities in your daily routine is to make a list of everything which you do in one day and analyze that list. If you find yourself sitting around too much then, try and look for some alternate time where you can add some physical activity. Check Your Eating Habits Eating is another thing which can impact a lot on your daily life and especially on your weight management. A healthy diet plan can always keep your weight in check and if you are eating without any certain plan then, it will create chaos for your body and will ultimately increase or decrease your weight alarmingly. You need to know that how many calories you are consuming every day. There are lots of different calories meters available which can tell you the exact amount of calories in your daily diet. Following are some of the general trends which you can follow to make your diet plan healthier. First of all, you need to add more fruit in your diet. Fruit is the healthiest natural diet which you can get and almost every fruit is enriched with different vitamins and these vitamins are available in their purest form in these fruits. These days, people are very afraid of vegetables and they do not like to add vegetables in their diet because vegetables are not very spicy but you should not be a victim of this trend as it is a very unhealthy trend and you need to add good amount of vegetables in your diet. Even if you do not like to take vegetables in their traditional form then, add them in some snacks and eat them every now and them with lunch or dinner. You should also try and add a salad with your dinner and lunch. This is a very healthy habit which can make you to cut your appetite and you will be eating healthier food. Cut the use of fat and try to use some fat free dairy. Try to avoid junk and fast food as much as you can because it is very unhealthy food with full of unhealthy fats. Chapter 2: Secrets of Health and Fitness I will tell you some secret ways of boosting your health and being fit. - Healthy eating - Regular exercise - Stress management - Alternate health and medicine options - Sleep well What’s Behind It First of all, you need to know that, in order to achieve a healthy and fit life, you must be living a very healthy life with proper and healthy life style. There are some very important ingredients in making your life fit and healthy and without those ingredients; you will not be able to get that precise health and fitness. Most of the people think that without adapting to a certain tasteless diet plan and working hard in gym, they cannot get a healthy and fit life but this is not entirely true. Although doing exercise and keeping your diet healthy is important but this is not everything which you have to do for maintaining your health. There are some other secrets which you must know and these secrets are also very easy to implement and execute. No matter how busy your life is but you can always find some time to execute these things which I am going to tell you now. Healthy Eating This is well-heard word which almost every person tells you that to get a health and fit body, you need to control your eating habits and make it healthier but no one tells you some easy way to do that. When it comes to healthy eating then, it does not just include eating healthier food but it also includes avoid eating all the unhealthy stuff. You need to add natural elements like vegetables, fruit, unsaturated fat and unrefined carbohydrates. In start you will find it difficult to integrate these things in your diet plan but with time, you will learn about nutrition values of different diets and it will become lot easier for you to pick up the best diet plan. You should avoid eating junk and fast food because these food items contain unhealthy fat, refined carbohydrates and other similar things which can be very unhealthy and can increase your weight a lot. Regular Exercise Another very important thing which is exercise and you must include some sort of exercise in your daily routine. Some people have this misconception that only after joining a gym and paying heavy fee for that gym will give them proper work out routine but this is not necessary and secondly, people do not have that much time these days to go to gym daily. Office routines are very tough and to survive and make it work, you need to work more than 12 hours a day. You need to find some alternate to that gym. You can add some light walk and jogging either in the evening or you can get up 25-30 minutes earlier than routine and go out for a walk. You can also add some walk in your routine by minimizing the use of car. You often use car for going to grocery store as well as to other routine places but you can avoid that car and go on your foot. Stress Management Being stress free is another thing which can give very positive effects in your life. Hectic work routine and no relaxing time can increase the stress level a lot and in lots of cases I have seen people going through sleeping disorder due to this constant stress. To avoid this stress and to minimize its effects, you can adopt some relaxation exercise like yoga or you can option for a massage after every 2-3 weeks. These methods will help you a lot in decreasing the effects of stress and will make your life peaceful and stress free. When you are less tense then, you will be able to concentrate even more on your work and will increase your overall productivity.

Table of Contents Chapter 1 Be Smart 4 Chapter 2 Doing It Right 10 Chapter 3 Goal Setting 12 Chapter 4 Steroid Basics 14 Chapter 5 Steroid Metabolism 20 Chapter 6 Effects Of Using ASS 26 Chapter 7 Usage and Legal Use/Abuse 32 Chapter 8 Steroid Cycles For Beginners 35 Chapter 9 Steroid Profiles 41 Chapter 10 Liver Protection 65 Chapter 11 Post Cycle Therapy 67 Chapter 12 Peptides 73 Chapter 13 Prohormones 85 Chapter 14 Weight Loss Drugs 89 Chapter 15 Underground Labs 100 Chapter 16 Basics of Nutrition 103 Chapter 17 Carbs Protein and Fat 106 Sample Content Preview Chapter 4 Steroid Basics Anabolic steroids are artificially produced drugs that mimic the effects of the male sex hormone- testosterone. They help in building cellular tissue (and hence, lean muscle mass) through increased protein synthesis. Anabolic steroids also have androgenic properties that result in the highlighting of male characteristics because of which their official name is Anabolic- Androgenic Steroids (AAS). Some of the common effects of using anabolic steroids include an increase in muscle mass, lean mass, strength, development of vocal chords, growth of facial hair and in development of male sex features. Overuse and abuse, however, can spell doom and lead to acne, development of male breasts, increased aggression, a high blood pressure and an imbalance of sex hormones in the human body. First synthesized in the 1930s, anabolics steroids have been used to therapeutically . While the main usage of steroids was to increase muscle and bone density, they have also been used to induce male puberty and to help in chronic waste and degradation brought about by diseases like aids and cancer. Anabolic steroids have been recognized by the American Council of Sports Medicine as being responsible for the increase of muscle mass when combined with proper diet. The council also recognizes that Anabolic Steroids can also lead to a boost in the performance of athletes when taken at the right time. Due to these reasons, dope tests conducted on athletes test for permissible limits of these steroids in the athletes’ bodies before allowing them to take part in international sporting events. AAS also happen to be the most commonly found banned drug in athletes’ bodies in all major international sporting events. The usage of AAS has been banned in major international sporting events because of the considerable advantages they lend to the user over others - commonly considered as cheating. There are, however, many countries in the world where AAS drugs are allowed to be used in a controlled environment. Such countries usually have black markets where these drugs are sold without prescription- something that has been a constant issue of worry for the policy makers and the regulatory authorities. History of synthesized AAS: It was in the late 19th century that medical use and synthesis of testicle extracts had begun. The studies on the strength increasing characteristics of testicle extract were still being pursued at that time. The first documented isolation of testicle extracts can be dated back to the year 1931 when Adolf Butenandt, a scientist from Marburg, was able to extract about 15 mg of a substance called the androstenone from hundreds of liters of urine. This can be considered to be the first major event in the world of synthesis and extraction of steroids. Later, as time passed, mutually competing pharmaceutical firms from the Netherlands, Germany and Switzerland were heavily funding scientists and researchers to extract testosterone- a more powerful male hormone existent in the testes. It was in 1935 that three scientists- Karoly Gyula David, E. Dingemanse, J. Freud and Ernst Laqueur were able to lay down the exact steps of synthesizing and isolating the much revered male hormone (which they later named testosterone). The chemical method to prepare testosterone from cholesterol was established and formalized in August 1935 by another group of scientists. There were a couple of other methods used, and discoveries made in this direction by scientists from all over Europe. The Nobel Prize in Chemistry was given away to Butenandt and Ruzicka in 1939 for their work in this field. Chemical synthesis of AAS: It was in the 1940s the Eastern block countries and the Soviet Union started working on development of steroids to bring about enhanced performance in their athletes and to give them a certain advantage over the competition. This showed results and soon the Soviet athletes were ruling the Olympic standings. Noticing the sudden increase in efficiency, lifting power and strength of Russian athletes, the Americans also started working on development of synthetic steroids to boost their chances at the Olympics. It was under the direction of American Chemist Dr. John Zeigler that the world saw the development of a strong anabolic steroid with low androgenic effects. The composition was marketed as Dianabol and was an instant success in the commercial market. The FDA gave a nod to the drug and the steroid was used as a cure for burn victims and the elderly people who required to put on weight. It was around that time that the mass gaining effects of this wonder drug were being discovered and soon the drug was a hit in the underground market. The drug was used mostly by body builder and weight lifters without proper medical guidance and this often led to havoc. The abusers soon started witnessing effects like enlarged prostates, reduced testicles and other common steroid side effects. Looking at the immense popularity and the negative effects it brought about on the amateur users, the IOC banned AAS in 1976. It was in the 1980s that the IOC decided a strict “out-ofcompetition” rule against athletes found to have used AAS even during their training period. This saw some awareness and sanity towards steroid usage even amongst the amateur users and normalized the usage to manageable proportion. This era saw the use of certified steroids rolling into the market and drug laws being enforced more stringently against steroid use and abuse. Chapter 5 Steroid Metabolism The term used to signify the complete set of reactions in the organisms producing or consuming steroids is called steroid metabolism. Steroids include testosterone, estrogen, progesterone and cortisol. While testosterone is the male hormone and is naturally made in the male testes, progesterone and estrogen are made up in the placenta and the ovary- the female sex glands. Testosterone is converted into progesterone and estrogen on the fly in both the males and females in order to regulate the balance of the respective hormones in the body. There are certain enzymes and reactions in the nervous system that bring these changes about and artificial steroids increase the levels of hormones in the body- thereby bringing exaggerated effects. Steroid Metabolism is broadly divided into three phases namely synthesis, genesis and degradation. Steroid Synthesis: This is the process of producing or manufacturing steroids using simpler substances or precursors. Technically speaking, this is an anabolic metabolic process and results in creation of a pathway for the synthesis and production of steroids. There are different pathways created in different organisms and in the case of human beings, it is the Mevalonate Pathway where the synthesis starts out from.

Table of Contents Introduction 4 The Friend vs a Stranger 5 Creating An Irrisistable Bribe 9 Creating Share-Worthy Content 12 How to Build a Viral Rewards Platform 16 Conclusion 20 Resources 22 Sample Content Preview Creating An Irrisistable Bribe If you want to stand out in your market and get those sign ups and sales, while encouraging people to share your information with their friends, family and social circles, you need to make them an offer they can’t refuse. Thankfully, this is easy to do. You just need to come up with something that people in your market are eager to get their hands on, and give it to them! So, think: What are people currently paying for in your niche? What are people asking about? What kind of content does your market want? Find out and then offer them something similar for free. It’s that easy. If people in your market are actively paying for the same type of product that you are offering for free, they’d be insane not to take you up on your offer. And better yet, they’re going to want to share that offer with other people they know within the market because it makes them look good! What kind of things could you offer? A coupon that dramatically reduces the price on a high-ticket item. - You need to make sure that you’re offering a massive discount that stop people in their tracks. If you regularly price a product at $97, consider setting up a coupon that gives it to them for $5. Low cost, front end products are a great way to get massive amounts of people into your sales funnel where you’re able to sell them on higher-priced products as they move through the sales process. Plus, it’s a great way to get people’s attention. Everyone loves a great bargain. Just look at sites like Groupon.com and you’ll see how successful coupon and discount sharing networks are. A contest targeted to your market - Build excitement easily while encouraging people to spread the word by running a short-term contest. You can use software to randomly choose a winner and if you make your gift reward a digital product or e-gift certificate, you won’t have to worry about shipping anything out. A viral giveaway - Make everyone a winner! Giveaways are a popular way of generating traffic, reaching new customers and spreading the word about your business. In fact, giveaways are a common marketing tool used in just about every industry online! Think about it: Authors give books away using sites like Instafreebie, and Internet Marketer’s run giveaways for digital products all the time. And now it’s your turn to take advantage of this powerful tactic to maximize exposure.  Creating Share-Worthy Content If you want to maximize your viral sharing campaign’s exposure, you need to make sure that your content is “share-worthy”. Viral content relies on two things: The content is worthy of being shared. The content is shared widely enough to take on a life of its own. It circulates within social networks and the traffic continues to grow. You need your content to be well received and widely shared in order your campaign to take off and go viral. So, how can you create share-worthy content that will get the attention it deserves? It’s important to understand the reasons we share in the first place so that you can craft an offer that hits on one of these important points. We share because: We find the content funny. Just look at the trending videos on YouTube and you’ll always find a handful of videos in the comedy genre. From Jokers Updates to prankster YouTubers who have created a massive audience who love watching their antics. We feel emotionally connected. Content that has an emotional impact on us, whether positively or negatively, is something we’ll feel inspired to share. It’s natural to want to share this type of content because it allows us to reach out and connect with others who may feel the same emotional triggers. We are stopped dead in our tracks. If you see a video, article, or other piece of content that just seems unbelievable or shocking in some way (either in value or in context), you’ll want to share it with others. If it stops you in your tracks, you won’t be able to resist sharing it with everyone you know. Whether it’s a dramatic piece or just something incredibly interesting, you’re going to be motivated to spread the word. It’s provocative. Content that is deemed controversial or risqué is something that can easily go viral, especially if it offers a different point of view or perspective from mainstream media. Just make sure that it’s SFW (safe for work) so that people aren’t afraid to share it while at the office. It adds sunshine to a dreary day. There are times where we can all use a bit of a distraction from the stress of life and so it’s no surprise that inspirational memes, positive-thinking sentiments and just heartwarming reminders to look at the brighter side of life, are always popular within social communities. Keep this is mind when creating your viral sharing offer, and try to work towards implementing at least one of these share-worthy components into your campaign.

Table of Contents Introduction 4 Understanding License Terms 7 The Value of PLR 11 Making Money With PLR 17 Create Irrisistable Bonuses 20 Create High Ticket Info Products 22 List Building With PLR 24 Build Membership Websites 27 Final Words 30 Resources 33 Sample Content Preview Understanding License Terms When you purchase private label content, it’s very important that you completely understand the terms of your license. Even though PLR should always come with the option to edit the content and add your name and brand to the material, when it comes to distribution there are sometimes restrictions in place. Understanding exactly what your license allows you to do before you even begin to use the content is extremely important. You never want to risk any potential legal issues by utilizing PLR content in a way that goes against the developer’s terms and licensing restrictions. Some of the things you want to pay close attention to when purchasing private label content include: Whether you can edit the content. PLR should always give you the option to customize the content, add your name, website URL and other branding information. If you purchase content that doesn’t allow modifications, it’s usually called “Resale Rights” licensing, or “Master Resale Rights”. Still, it’s important to be sure, even if they provide you with the DOC/source file. Claim Authorship. Private label usually permits that the buyer to claim authorship, meaning that you can put your name on the content as though you were the original creator. Most other license types, such as RR (resell rights), or MRR (master resell rights) do not. How the content can be used. Never assume that PLR content can be distributed, sold and used in every way imaginable. Always check your license for information on any distribution restrictions (such as not being permitted to publish on Amazon, or other marketplaces), as well as any pricing restrictions. Price Restrictions. You may also want to pay attention to whether the seller has set a minimum price. Some sellers request that you do not sell the material below a set minimum to preserve the quality of the content. While this can’t typically be enforced legally, it’s always best if you follow the seller’s wishes. If you don’t like their license terms, find another PLR seller. And speaking of licensing, whenever you purchase PLR, you should always be provided with a detailed, comprehensive license that leaves nothing to guesswork. If you can’t find a license in your package, reach out to the developer and ask for a copy. Just the same, if you are ever confused or unsure about the terms of your license, take a minute to contact the developer before you begin to use the content. Not all private label content offers the same licensing options, so it’s always important to confirm with the developer prior to using the material. For example, there are many different forms of licensing, including: Personal (non-transferable) Private Label: With this license, you’re typically allowed to sell the content under your own brand, but you are not permitted to pass on those rights to anyone else. Transferable Private Label: These licenses often allow you to pass on private label rights to your customers. Unrestricted Private Label: This type of PLR license is the most flexible, often allowing you to do whatever you want with the content. In addition, certain PLR developers will allow you to even give PLR away, provided within a membership site and not offered publically, while other developers don’t allow the content to be given away, requiring that it be sold. The Value of PLR Now that you better understand the difference licenses often attached to private label content, I want to take a closer look at the kind of private label content that will make you the most money, as well as PLR that is best to avoid. To start, you should never buy private label content that comes with an “unrestricted” license. An unrestricted PLR license means that you can do virtually anything you want to do with the content. You could give it away, sell it, share PLR rights with your customers, and distribute it openly and freely. It’s easy to see what the problem is with this kind of license, right?

Table of Contents Introduction 4 Building A Solid Foundation 5 Laying The Groundwork 8 First Impressions 13 Launching Your List With The King “Pin” 16 The Power of Giveaways 20 Conclusion 22 Resources 24 Sample Content Preview First Impressions When it comes to incentive offers that will motivate readers and website visitors into becoming subscribers, you want to be choosy with the kind of content you offer upfront. This initial content introduces your brand. It’s the virtual handshake that thanks someone for giving you a chance, and for sharing their name and email address with you. This means that you want to pay close attention to the offers you are sending out, and especially to the initial lead-in that you feature on your opt-in pages. Make sure that your giveaway is going to connect with your audience. It should be high quality content that is both informative and entertaining. It should also be some of the highest quality content you have to offer. One easy way of building high-converting lead pages is by purchasing what are often called “lead magnets” from high quality white label developers. With white label (otherwise known as private label or PLR), you can add your name as the author, edit and modify the content to either improve or extend it, and wrap your brand around the content by customizing the material with your personal touch. One of the leaders in high quality white label lead magnets can be found at: https://www.swabd.com/monthly-plr-lead-magnets-package With these special, often limited-time offers, you can purchase done-for-you list building kits. These packages include everything you need to start building a list, such as a high-converting squeeze page with carefully handcrafted graphics, a high-quality report that has been written by a seasoned and experienced writer, and a 7-day autoresponder series that you can plug into your mailing list. Not only do these lead magnets save you a lot of time, but because the content is of such a high caliber, they’ll also make you look good. And with list building, it’s all about making that positive first impression that will set the standard for what’s to come by being a member of your mailing list. Launching Your List With The King “Pin” Once you have your opt-in code embedded into your blog content, or you’ve developed a solid squeeze page that features an incentive offer, your subscription box and a powerful headline, you’re ready to start driving traffic to your page. There are many ways to jump-start your list building campaigns, but one of the easiest ways is with Pinterest. There’s power behind using Pinterest to drive traffic to your landing page. In fact, according to SearchEngineWatch.com, every pin on Pinterest can drive up to 2 page visits and 6 page views per person. In addition, the life span of a pin is one week unlike a tweet where the average life span is only 24 minutes! Here is how I drive traffic to my squeeze pages from Pinterest: Sign up for a business account on Pinterest at https://business.pinterest.com/ so you’re able to gain access to marketing information, tips and more. Then, use keywords in your name and bio so that you appear in on-site search queries. With Pinterest marketing, you should always use a dedicated landing page. In fact, you should use multiple landing pages with the same opt-in form and incentive offer. That way you can create tailored Pinterest squeeze pages that connect with your visitor and give them exactly what they’re looking for. Also, make sure your landing page has a very clear focus. If a visitor lands on your page and doesn’t understand what you’re offering, they’ll leave before ever subscribing to your list. Create pins for your lead magnet and direct people to your landing page where they can download your incentive offer. Use eye-catching graphics that attract attention. Then, pin your lead magnet and direct people to your page! Don’t just stop at one lead magnet. Create multiple versions of your page so that you can pin throughout the Pinterest community. If you purchase a package of Lead Magnets from a provider such as https://www.swabd.com/monthly-plr-lead-magnets-package, you’ll be able to do this easily without having to write any of your own content. You should also join Pinterest groups to maximize exposure and connect with your target audience. You can easily find relevant groups by searching https://pingroupie.com. Another great strategy is to apply for what are called “Rich Pins”. These are pins that provide additional information directly on a pin. They are available in four different types: app, recipe, article and product. You can apply at: https://business.pinterest.com/en/rich-pins When it comes to creating successful pins that will generate traffic to your landing or squeeze page, you want to aim for high engagement. This means that your pins should always be descriptive and interesting. Make sure you provide enough information to motivate a pinner to click through to your squeeze page. You also want to include a call-to-action in every pin’s description that clearly directs pinners what to do (example: “Click to find out more”, or “Click here to visit”.) A clear call to action can generate up to 90% increase in engagement. And finally, you should consider adding text to your pin in order to provide even more information. Use SEO keywords in your descriptions so that you can target people who would interested in what you have to offer. You can also use relevant hashtags in your pin’s description. The Power of Giveaways One of the easiest ways to jumpstart your list building is by setting up a giveaway that will attract your most ideal subscribers. Those are people who are interested in a specific niche market. Giveaways are used by countless online businesses to generate fresh leads, connect with prospects and get people excited about offers. You can use this same strategy to launch your list building campaign and fill your mailing list with fresh, targeted subscribers!

Table of Contents Introduction 4 How Drop Shipping Works 6 Drop Shipping Benefits 9 Avoiding Potential Pitfalls 12 Ecommerce Platforms 16 BigCommerce 16 WooCommerce 17 Shopify 18 Themes 19 Extensions 20 Choosing a Niche 21 Getting Traffic 23 Facebook 23 Pinterest 24 Instagram 25 Finding A Drop Shipper 27 Conclusion 30 Resources 32 Sample Content Preview Avoiding Potential Pitfalls Let’s take a look at a few of the most common problems that might come along, and how you can minimize the potential of experiencing them. Products Out Of Stock One of the most common complaints you’ll get is when certain products are out of stock, especially if they are particularly popular and hard to find. This can happen to any store, even monolithic stores like Amazon. And it definitely upsets customers when it happens. However, it’s important to keep track of stock to minimize the potential of upsetting customers, because they will be a lot unhappier if they think you have the product in stock and place an order only to find out the product was out of stock than they would be just being notified before they purchase that the product isn’t available. For this reason, it’s a very good idea to use some sort of plugin that will automatically update your site whenever products are out of stock. We’ll take a look later at a nifty extension you can use to keep track of stock, and it will help make your job of finding and adding stock much easier, too! Product Returns Every single company on the planet must deal with returns. Even if you have a strict no-returns policy, you will still have to deal with unhappy customers that attempt to get a refund. And telling them no will just result in very angry customers. I know someone who purchased a lot of items from one very popular discount shopping app, found that the quality was terrible and the sizing was way off, and could not return them because the company had a no-returns policy. The customer was very upset, and left bad reviews for the company all over the place. And this person was far from the only person complaining about not being able to return items. For this reason, it’s not a good idea to have a no-refunds policy on physical products. This will just lead to chargebacks, which could get your account with PayPal or any other billing company canceled. It’s not worth the chance. Plus, people who are unhappy with their purchase and cannot return it will spread bad reviews, which can have a negative impact on sales over the long run. Always make sure your product descriptions are as accurate as possible, and make sure to have sizing charts and pictures to minimize returns. If a product is under $20, you might just ship another item to the customer without requiring them to return the original. If the product is over that price, have the customer ship the return to you, and when it arrives, send them a new one as quickly as possible. If it is returned because it’s damaged or defective, return it to the supplier. Otherwise, you might just send it out to the next customer that orders it, assuming it’s still in new condition. Slow Shipping Depending on the supplier, you may have unhappy customers because the shipping is a lot slower than they are used to. With the prevalence of free 2-day shipping with Amazon Prime and sites like Walmart, customers are used to getting their purchases very quickly. Since drop shippers don’t have deals with shipping companies, and because some even ship directly from China, shipping can often take days, weeks, or even a month or two. Many customers won’t be happy waiting that long. If you use drop shippers based in your home country, you will probably get faster shipping, however the prices you get will probably be higher, resulting in lower profit margins. Ecommerce Platforms There are many different e-commerce platforms that have become popular in recent years. Shopify is perhaps the most well-known these days, but there are also platforms like Big Commerce and WooCommerce. So which one is best? Choosing a platform is purely subjective, of course. It doesn’t really matter too much which one you choose, because any of them can help you achieve your goals, but there’s always one that will meet your specific needs better than the others. They all have their strengths and weaknesses, so let’s take a look at some of the most popular e-commerce platforms, and why you might choose one over another. BigCommerce BigCommerce is a very popular choice. They have more features out of the box than other platforms, but at a price. The basic plan starts at $29.95 per month and scales based on the features you want and how much you make in sales per year. They have fewer apps available than other platforms, but they offer a lot more functionality built in, so you may not need many extensions since a lot of what you want may already be included.