Table of Contents Chapter 1: Introducing the Warrior Brain .... 1 What is the Warrior Brain? .... 2 Chapter 2: The Aim – What it Takes to be a Warrior ..... 5 Times You Were Not a Warrior ................ 6 Chapter 3: The Fire Within ........ 11 Finding Your Goal 15 Creating Your Own Code of Ethics .......... 16 Chapter 4: Overcoming Fear ..... 18 How to Use 'Fear Setting' ...... 18 Stoicism and the Warrior Brain ............... 21 Chapter 5: Growth Mindset ...... 29 Why We Have Become Weak ................. 29 How to Get Tough ................. 30 Growth Mindset .. 32 Chapter 6: Tools for Growth and Resilience ................. 33 Meditation .......... 33 Correct Breathing 35 Cold Showers ...... 35 Strength Training and Martial Arts ......... 36 Chapter 7: Applying Classic Warrior Principles to Business and Life ................ 37 Lessons from the Art of War . 38 Lessons From The Prince ....... 40 Chapter 8: Conclusion: Taking a Harder Road .............. 42 Sample Content Preview Think about someone who sleeps rough, unsure of whether or not they’re going die during the night. Then they wake up, no time for a shower or a nice breakfast, and they leap straight into action. They ignore their wounds, they take lives and they see their friends and their brothers in arms shot and killed in front of them. But no I get it. You’re tired. You had to work until 6pm last night… What I’m getting at, is that your life isn’t really hard. You might think it’s hard and sometimes it might feel hard. But there are people out there with much worse lives than you. There are people out there who live with crippling illness and not two cents to rub together. And many of them do this with a dignity, a grace and a bravery that puts the rest of us to shame. You see, the Warrior Brain actually has nothing to do with combat. In fact, the hooligans that start bar fights and that think they’re ‘hard’ for starting fights are about as far from true warriors as it gets. Ask anyone who has seen real combat if they would want to risk their health and waste their energy on looking for trouble. The Warrior Brain is different. This is about knowing what you want and going for it. It’s about being hard and it’s about not letting little things get you down. It’s about pushing ahead with what you know is right and it’s about carrying responsibility and hardship on your shoulders with dignity and pride. It’s about not letting your emotions get the better of you and it’s about not taking the easy answer or the easy route to solve your problems. What is the Warrior Brain? The Warrior Brain is different. This is about knowing what you want and going for it. It’s about being hard and it’s about not letting little things get you down. It’s about pushing ahead with what you know is right and it’s about carrying responsibility and hardship on your shoulders with dignity and pride. It’s about not letting your emotions get the better of you and it’s about not taking the easy answer or the easy route to solve your problems. So where does this title and this approach come from? What is the theory behind the warrior’s mindset? Of course, it comes from our romantic image of the warrior and from stories of warriors from history. It comes from tales of our bravest men and women who fought actual battles while remaining cool headed, sacrificing themselves for others and doing incredible things. Now, we all know that in reality, not every warrior fits this mould. For every heroic individual who put themselves in the line of fire, there would have been hundreds more soldiers that complained, that were in it for the wrong reasons, or that wouldn’t put themselves out for others. Romanticizing warfare is in fact a terrible idea – it is a truly horrific state of affairs and very few people feel like ‘warriors’ when they are faced with enemy fire. But it’s that image of the ideal ‘warrior’ that we’re looking at here. And at our notions of history’s greatest warriors like the samurai or the Spartans. The point is that some people manage to stay cool and calm in even the worst situations. Some people constantly forge ahead and do not allow small inconveniences or a lack of creature comforts stand in their way. And those people put us to shame. Those people make our complaints seem very minor indeed. Now imagine if you could take that same mindset and apply it to modern life. Instead of getting tired or bogged down, instead of being distracted and tempted, you would instead drive forward with an unstoppable, bulletproof mentality. Your enemies would quake knowing that there was nothing they could do to stop you and your career obstacles, relationship goals and financial plans would all crumble beneath your will. If you apply an iron will and warrior mentality to a modern lifestyle, you get extreme efficiency, determination and pride. Self-discipline, determination and self-sufficiency are traits that make us strong and that help us get what we want. They are traits that make us good parents, good friends and good partners. They are traits that help us to live with ourselves and to earn respect and admiration from others. Imagine if you had the mental strength to sit in a freezing cold shower for hours on end. Imagine if you weren’t phased in life threatening situations. Take those traits and then put them up against the absolutely measly challenges that most of us face today. They would fall like dominos.

Table of Contents 1. INTRODUCTION 01 2. HAVE MULTIPLE REVENUE STREAMS 02 3. MANAGE YOUR CASH FLOW 04 4. BUILD AN EMERGENCY FUND 06 5. FOCUS ON YOUR EXISTING CUSTOMERS 07 6. IMPROVE YOUR MARKETING STRATEGY 09 7. AUTOMATE BUSINESS PROCESSES 11 8. IMPROVE YOUR MAIN OFFER 14 9. BONUS: 16 Sample Content Preview Some of the most lucrative passive income ideas to consider are dropshipping, online courses, blogging, coaching, writing eBooks, affiliate marketing, and opening an online store. Consider your skills or interests to ensure success. Choose something that you are passionate about. Go with what you know you will enjoy working on years from now to ensure you don’t quit when things get tough. Once you pick your side hustle, set sales goals and focus on growing the business. Use the money you make to grow your business. Save a certain percentage monthly or as often as you receive your earnings. Use your savings only during a recession. Look for investment opportunities and make long-term investments. Choose businesses you are familiar with and ones you believe in to avoid losses and ensure returns. Diversify your investments to increase earnings and your chances of success. Learn about investing or hire a financial advisor to help you identify smart investment opportunities, manage your finances, make informed decisions, avoid losses, and ensure profits. MANAGE YOUR CASH FLOW Manage your cash flow, account for every cent, and know where your money is going to set yourself up for success. Maintaining a steady cash flow during a recession is difficult if not impossible, so do due diligence before it happens. Consider your main income source. How do you fund your business? Where does the money you use to run daily processes come from? Does the business run itself or do you rely on other income sources? If you use other accounts to keep the company afloat, look for ways to improve your product or service so that you don’t have to borrow money from other accounts. If the business runs itself, pay attention to your key performance indicators. Where is the money coming from? Which product or service brings in more money? Which processes generate revenue and get you more sales? Invest in processes or offers that bring in more buyers. Identify areas that need improvement and make the necessary adjustments. For example, which processes are failing? And Which ones aren’t as effective as you want them to be? Isolate them and determine if they are worth the investment. P Another effective way to manage your cash flow is to cut unnecessary spending. Know where your money is going and determine whether or not it’s worth the investment. Have a look at all the memberships, subscriptions, and services you are paying for that your business can operate without. Cancel unnecessary subscriptions or memberships and discontinue services. Use the money you save to fund important business processes and invest in things that align with your business goals. Consider the important services or subscriptions you are paying for. Can you afford to continue paying for those services and simultaneously grow your business? If not, look for cheaper options. But make sure you get value for your money. Managing your cash flow is key to not only running and growing your business but preparing it for an economic downturn. So, prioritize it. BUILD AN EMERGENCY FUND Build an emergency fund to avoid going through your business account to cover emergencies or other unexpected expenses. Open an emergency account and constantly deposit money into it. Save as often and as you can. Be consistent. Set aside a certain percentage of your earnings and channel the money into your emergency account. If you receive money weekly, save weekly. If you make money monthly, save monthly.

Table of Contents 1. INTRODUCTION 02 2. PICK THE RIGHT STORE NAME 03 3. OPTIMIZE YOUR PROFILE 05 4. USE HIGH-QUALITY IMAGES 07 5. OPTIMIZE PRODUCT DESCRIPTIONS 09 6. USE THE RIGHT KEYWORDS 11 7. USE THE RIGHT CATEGORIES 13 8. BUILD A MAILING LIST 15 9. IMPROVE YOUR PRICING STRATEGY 17 10. OFFER MULTIPLE PAYMENT OPTIONS 20 11. OPTIMIZE YOUR LOW-PERFORMING LISTINGS 22 12. BONUS: 24 Sample Content Preview Optimizing your Etsy shop profile is as important as choosing the right store name and selling your products. Your profile should represent your business brand and make it easy for customers to connect with your brand. Upload professional and high-quality photos and videos to boost engagement and get sales. Optimize your “About” page and all sections of your site. Write persuasive copy and convince prospects to buy your products. Talk about the value of your offers, how customers will benefit, and highlight the unique features to show why they should choose you above the competition. When writing your “About” page, use a personal tone, write short paragraphs, and add links to your social media pages and blog posts if you have one. Add high-quality photos to grab attention and boost engagement. Use videos to make it easy for your audience to connect with your business and understand your offers. 3. USE HIGH-QUALITY IMAGES One thing that makes it easy for customers to buy your product is your images. Prospects first look at your product photos before clicking them and buying. So, have professional and high-res photos in your store. Give prospects the confidence to buy your products. Upload clear photos and provide enough information to make it easy for buyers to understand your product. Add alt-text to every photo to improve your organic search rankings. Upload at least 5 images for every product and show different angles. This is a great way to capture attention, make it easy for customers to connect with your brand, and enhance sales. You can capture high-quality photos with your smartphone or use stock images. If you choose stock photos, check if they are copyright-free. Make sure you have the right to use the images for commercial purposes. This helps you avoid misunderstandings and legal issues. Go to unsplash.com or freepik.com to search for the right product photos to use in your store. If you get your product images right, you can easily attract attention and increase sales. 4. OPTIMIZE PRODUCT DESCRIPTIONS Your product descriptions are key to increasing your conversion rates and growing your business. So, optimize your product descriptions to connect with your customers, raise interest, and attract clicks. Use persuasive language to capture attention and attract sales. Describe the product, state who it’s for, list the key features, and mention the benefits that come with it. The goal is to write compelling descriptions, entice your audience, and get them to buy. You have to make it easy for them to understand your product, know how to use it, and see the value they get from buying. Include popular keywords for visibility and to increase your search rankings.

Table of Contents Introduction ........................................................... 3 Effortless Ways To Save Money ................................ 5 How To Avoid Money Anxiety Disorder ....................... 7 Tips To Get Over Financial Apprehension ................... 9 Is There A Way To Manage Your Money Better? ....... 11 Hacks To Start Budgeting Like A Pro ....................... 13 Autopilot Your Finances ......................................... 15 Stepping Up Your Money Management Skills ............ 17 Sample Content Preview Effortless Ways To Save Money Saving money is not exactly a child’s play. Wondering why your switch from being a spender to a scrimp hasn’t helped in increasing your savings? Surviving is expensive. A few essential expenses spring in like clockwork each month. Your mortgage, rent, taxes, and energy bills for instance. You might have cut down spending big bucks for fancy takeaways. But, little do you realize that footing bills for essentials are pricier than you think. Did you assume that bringing home the groceries was cheap? Maybe cheaper than paying for takeouts but is still an inevitable expense. Frankly, there is no one-trick magic that will skyrocket your savings in a spry. You might have to retrench and practice a few hacks to see the desirable results. Ideas to save money without much hassle Are you on thin ice in terms of your earning? Wondering how on earth will you save funds for emergencies when you are earning peanuts? Money-saving habits are a practice. Doesn’t matter if you are on the breadline or bagging riches. Saving for a better future is possible anyway. 1. Look for ways to bag in free stuff Did you know that collecting freebies is not as hard as you picture? There are multiple ways to salami-slice your spending and dish that money away into your savings. For example, the birthday month goodies. You are rewarded for being born. Free gifts, super-saver coupons, and a lot more are available throughout your birthday month. Take advantage of the BOGO offers, brought on boards by popular restaurants and eateries. You can save a great deal of money without giving up on scrumptious meals. 2. Sweep out your credit card dues and debts in a single shot Paying EMI’s may seem feasible. In reality, though, you are footing a massive amount on interests. The banks have the winning hands. You can practice the snowball strategy by ruling out the smallest debts first. Does paying multiple bills sound like a hassle? Opt for a debt consolidation loan instead. You might just hit the jackpot by winning super-abated interest rates. 3. The dwindling interest rates could be used to your advantage It is no secret that the once yielding rates of interest have hit the rock bottom, paying you as meager as 1% on your savings. Before your heart sinks, did you know you could flex the disadvantage to your benefit? How about recapitalizing your mortgage loan? The cut-down interests can save you big bucks. 4. Don’t go all out and purge your raise Do you switch up your lifestyle into a fancier something, every time you get a raise? As thrilling as it appears, a leg up into your cost of living can burn a dent in your savings. So, do you stop dreaming about taking pleasure in a king-size life? Absolutely not! Plan a budget. Don’t forgo spending. But, also make room to sock a hefty amount of your earnings as savings. 5. Cancel automated subscription services Missing out on automated payments for non-essential services is easy. You might have opted for a streaming service once or a gym membership. Little did you realize that your subscriptions are still on a roll. Chop these expenses that shut off your money-savings strategy. How To Avoid Money Anxiety Disorder Do you have sleepless nights stressing and dwelling on ways to cover your debts? The odds of overpowering money anxiety can wreck your mental health. Getting worked up and anxious all the time do you more financial harm than good. Agreed, the thought of failing to foot the bills can sink your heart. Not having sufficient money to ward out your outstanding debts strikes your brain with fret and anxiousness. But, the downsides of an anxious mind cannot be overlooked too.

Table of Contents Introduction .. 3 Low Ticket . 4 Mid Ticket . 4 High Ticket – Extremely High Ticket .......... 5 Low Ticket Product Ideas .............. 6 Special Reports .......... 6 Short Audio Sessions . 7 Trial Membership Offers ........... 7 Trial Software Offers . 8 Mid Ticket Product Ideas .............. 8 E-Books...... 9 Paid Membership Sites ............. 9 Software / Scripts .... 10 Audio/Video Sessions.............. 10 High Ticket Product Ideas ........... 11 Coaching / Mentoring ............. 12 Tele-Seminars.......... 12 Exclusive Membership Sites .... 13 Lucrative Service Such As Copywriting ... 13 What Is Your Ideal Profit Strategy ............... 14 You Have to Start at the Beginning ......... 14 Once in the Door, Look for New Opportunities ...... 14 Anticipate Needs that may Happen Infrequently ... 15 Above All, Deliver What You Promise ..... 15 A Final Word about the Profit Funnel ..... 16 Sample Content Preview When it comes to winning the confidence of a prospect, nothing speaks louder than a good deal. Persons who are responsible for securing goods and services for their employer love to save the company money. It enhances his or her reputation with the officers and owners. At the same time, no one wants to end up with a low cost service that ends up being a dud. This means the good or service needs to perform well along with being cost efficient. Your job is to match low cost quality goods or services with the business type of your prospect. Once you demonstrate how one of your low cost offerings will consistently outperform the competition and save money for the prospect’s employer, you will be poised to help roll out your low cost offering throughout the organization, making your profit in volume distribution initially. Once your offering is functioning throughout the organization, you may find that not only do you have the ear of your initial contact, but now you have the ability to interact with persons throughout the organization that may be interested in other offerings that you can supply. Providing additional goods or services that are in a similar price range will be another way you will increase the profit margin. This is sometimes referred to as lateral selling. Simply put, you are not really pushing items with a higher price tag, or even enhancements to services you have already sold which would increase the profits. You are simply broadening your current situation to include more of the same, from a charge perspective. There is nothing wrong with lateral selling. In fact, it can be quite profitable. However, in time it reaches a point where there is no more room for more of the same and you need to move on to the next level. Mid Ticket Now safely ensconced with several low cost offerings, you can begin to look at other needs of your customer. Chances are you have goods or services that may be used on a less frequent basis, but carry a higher price tag. With your low cost items working just fine for your client, you will easily be able to gain attention for these mid priced offerings. As part of your presentation, it is important to demonstrate not only what you have to offer today, but also be prepared to present the attributes of the offering in such a way that your client can begin to brainstorm possibly uses within the organization. You may want to have one or two ideas ready, just to prime the thinking process, if necessary. But the more your client can come up with possible uses, the greater his ownership of using the mid ticket item will become, and the closer you will be to another sale. Be prepared to have to wait until the timing is right to spring your mid ticket item on your client. If the item is only going to be used a few times a year, the interest level may not be there until the time is growing near for the next relevant event. By all means introduce the item but if your client wants to put off the discussion until closer to time, lock in a date and time to renew the discussions. High Ticket – Extremely High Ticket The dream of selling high ticket good or services is often the goal of the salesperson. After all, who would not love to be able to sell five thousand dollar items in one afternoon, rather than spend the entire week selling hundred dollar items in order to make the same commission? Of course, you want to be on the alert for any chance to introduce and sell a high ticket item. You have a couple of things going for you at this point in your relationship with your client. First, there is the matter of the proven track record of the low ticket and mid ticket offerings they have already tried and found to be great for their business operations. Nothing breeds confidence in a supplier the way that an ongoing record of excellence will. Second, you have demonstrated a continual desire to bring their attention to goods or services that have relevance to the business. You are not laying your entire product line out on the table and asking them to figure out what they need. You are someone who does the legwork first and then brings items to their attention. That you care enough to understand their business and do some legwork on their behalf says a lot about your integrity. What his means for you is that when you call your contact about arranging a demonstration of a high ticket item, you are already more than halfway to making a sale. The attitude will not be “prove this is worth my time,” but “let’s find out how we can use this.” When you go into a live or virtual demonstration with your client working with that type of mindset, your chances of closing the sale are very high indeed. The Profit Tunnel helps you understand that your relationship with your client works on several levels and in several phases. Building upon the sterling reputation you establish with low ticket sales and rolling it into the sale of more profitable sales will not only ensure you a great commission, but also will provide you with a working relationship that will last for many years. Low Ticket Product Ideas When you think in terms of low ticket products or services, you are talking about items that usually carry no more than a $27.00 price tag. The most common average range for a low ticket item would be in the $5.00 to $9.95 range.

Table of Contents Foreword Chapter 1: Mental Health Basics Chapter 2: Are you Resilient? Chapter 3: Take Good Care of Yourself Chapter 4: Healthy Relationships Chapter 5: Risks Factors Chapter 6: When do you need to see a Professional? Sample Content Preview It is a fact that emotional and mental health issues and problems are quite common in different parts of the world. According to researches, many American adults experience mental health problems. In addition to this, young people also experience major depression and some Americans live with serious mental problem that includes depression, bipolar disorder and schizophrenia. Moreover, suicide is considered as the top notch cause of major death in Unites States of America. CHAPTER 2: ARE YOU RESILIENT? Synopsis Being mentally and emotionally healthy does not mean that you are not going to experience bad times or emotional problems. Most people go through change, loss and disappointments. These are considered as normal parts of your life however they can still cause stress, anxiety and sadness. The only difference is that people who are emotionally and mentally healthy have the ability to bounce back from stress, trauma and adversity. This type of ability is known as resilience. Individuals who are mentally and emotionally healthy have the helpful tools that are intended for coping with difficult scenarios in life and at the same time maintain and build a positive outlook on life. These people remain creative, flexible and focused during the bad times of their lives. One of the best key factors of resilience is your ability to completely balance your emotions and stress. If you have the potential to recognize your feelings and emotions, you can be sure that you will find hard times and difficulties much easier to cope and deal with effectively and appropriately. By doing this, you are assured that you can avoid getting stuck in a negative mood or suffering from anxiety and depression. Another important key factor is having an excellent support network. If you have trusted people that you can turn to during bad times and hardships in life, you can easily find support and encouragement that will boost your resilience during tough times. Here, you will discover the role of resilience in emotional and mental health. Physical Health is simply Connected to Emotional and Mental Health It is a fact that taking good care of yourself is considered to be a powerful way to get a hold on your emotional and mental health. Your body and mind are linked together and this is one of the reasons why when you develop your physical health, you will automatically experience greater emotional and mental well-being. Regular exercise will not just strengthen your lungs and heart, it also has the potential to release endorphins within your body. Endorphins are powerful chemicals that are responsible for energizing the body as well as lifting the mood of people. Daily choices as well as the activities that you engage in can greatly affect the way you feel emotionally and physically. Tips on how to Get a Hold on Your Emotional and Mental Health If you are a person who wants to easily get a hold on their emotional and mental health, it is very imperative that you are familiar and aware of some very effective tips. The following are some tips that will make getting a hold on your mental health much easier. Have enough rest- In order to maintain good emotional and mental health, the first thing that you need to do is to take good care of yourself, especially your body. Having enough rest and getting adequate hours of sleep is highly recommended, especially with teenagers. Individuals need 7-8 hours of sleep every night to function optimally. If you have enough hours of sleep, you can be sure that you are one step closer to becoming emotionally and mentally healthy. Learn good nutrition- You need to learn how to have a well-balanced diet. A lot of people are unaware of how large of a role nutrition actually plays in our moods and our mental health. It may be difficult for you to follow this diet in the beginning but it will surely pay off in the long run. Exercise to get rid of stress- It is a fact that regular exercise has the ability to help you to easily get rid of stress and at the same time it can lift up your mood. According to studies, exercise is considered to be a powerful antidote for depression, anxiety and stress. You can look for simple ways that you can add exercise into your daily activities such as taking the stairs of your house instead of using the elevator or you can also go on short walks. If you want to experience the amazing benefits of being emotionally and mentally healthy, 30 minutes of daily exercise can be a great help. Get a small dose of sunlight each day- Sunlight has the ability to lift your mood. The best thing that you can do is to get a small dose of sunlight each day for about 10-15 minutes. This can also be done while you are socializing, gardening and exercising. Limit your Alcohol intake- Apart from drinking alcohol, it is also important to avoid using drugs and cigarettes. These are well known stimulants that have the ability to let your feel good for a short period of time, however they have long term negative effects, especially for your emotional health and mood. Being resilient does not cost anything and anyone can master it, especially with the presence of practice. Most of all, being resilient has the ability to enhance every aspect of your life.

Table of Contents INTRODUCTION ............... 5 CHAPTER 1 - THE DIFFERENT KINDS OF MENTAL CLUTTER AND WHAT CAN TRIGGER IT ......................... 8 NEGATIVE SELF-TALK ........... 9 WORRYING . 10 FEAR ............ 11 GUILT ........... 11 REGRET ....... 12 THE NEWS.. 13 MONEY ....... 14 THE PAST .... 15 YOUR CURRENT HABITS ... 16 CHAPTER 2 – LETTING GO OF THE PAST ............ 17 RECOGNIZE WHY LETTING GO IS IMPORTANT ................ 18 STOP PLAYING THE VICTIM ........................ 20 EXERCISE YOUR MIND WITH POSITIVE AFFIRMATIONS 20 SAY WHAT YOU FEEL ........ 21 LOOK TO THE PAST FOR POSITIVITY ......... 21 CHAPTER 3 – THE POWER OF POSITIVE THINKING ............... 23 THE BRAIN AND OPTIMISTIC THOUGHTS 24 YOU ARE WHAT YOU THINK .................... 25 HOW TO BECOME MORE POSITIVE ......... 26 GAIN MENTAL CLARITY CHAPTER 4 – HOW TO IMPROVE YOUR FOCUS ...................... 29 WHY FOCUS IS IMPORTANT ....................... 29 WHAT CAUSES YOU TO LOSE FOCUS ...... 30 HABITS THAT CAN LEAD TO A LACK OF FOCUS ............... 31 CHAPTER 5 – WAYS TO CLEAR THE MIND CLUTTER ............. 34 PRACTICE MINDFUL BREATHING .............. 34 WORK OUT 35 START WRITING MORE DOWN ................ 36 READ A BOOK ...................... 37 KEEP A LIST 38 SAY NO TO INTERRUPTIONS ....................... 38 QUIT PROCRASTINATING .. 39 CONCLUSION .................. 42 Sample Content Preview Chapter 1: THE DIFFERENT KINDS OF MENTAL CLUTTER AND WHAT CAN TRIGGER IT Negative Self-Talk Most of us have a voice in our heads that dictates information to us. It could be a voice that prompts you to say something during a conversation, or the voice that tells you what it is that you truly want in each situation. It is the voice that speaks to you about how you look when you look in the mirror or the voice that talks to you in terms of your self-esteem. It can be both positive and negative. This type of self-talk, when it is negative, can create a significant amount of mental clutter in our heads. When you tell yourself that a specific goal that you are trying to accomplish is impossible, it can end up actualizing a situation where you end up failing. On the other hand, if you can cultivate positive self-talk, the results are much more likely to end up being the opposite. Instead of failing, you succeed. Negative self-talk ends up creating a negative mental environment that impacts every aspect of our lives. Some common signs of this kind of negative mental environment include feelings of inadequacy, feelings of self-doubt, and feelings of ugliness. If you can relate to these feelings, you are not alone. This is a common type of mental clutter that many people deal with, and many do not even realize that it is occurring until they stop and think about it. Worrying Another kind of mental clutter that many people deal with involves worrying. For some people, this worrying can be chronic. While it is fine to worry about certain things every once in a while when the worry starts to take over your life it becomes chronic and can even become addictive or compulsive. For example, those who worry excessively it might be challenging for them to recognize that certain situations are out of their control. Not everything in life is predictable, but for some people, this fact can sometimes prove to be unbearable for them. This results in a cluttered, worried mind. Another reason why worrying can take up a lot of valuable mental space is that unpredictability means the future is uncertain. Worrying is a prime example of the fact that mental clutter is often caused by anxieties that are beyond your control. By shifting the focus of your mind onto more positive aspects of life, it is possible to evade and eliminate a large portion of mental clutter that has built up. Fear Fear can also clutter your mind and prevent it from effectively processing information. If you have ever experienced the feeling of dread in regard to a situation that you've never dealt with before, then you're aware of the fact that fear can stop you in your tracks. Fear can prevent you from being able to accomplish what should or needs to be performed while also being able to manipulate your brain in the process. If you allow fear to penetrate your mind to the point that it's preventing you from doing something to move you closer to your goals, then it should be clear that fear is an important kind of mental clutter that you need to eliminate from your life. Guilt Guilt or shame typically manifests in the mind when we're not happy with the decisions that we've made that we aren't excited about. This becomes twofold when the choices that we've made in the past end up hurting people we care about or people who have trusted us in some way. Guilt can end up taking a lot of mental space up in your mind when you aren't able to let go of your poor choices. Instead of letting these poor decisions go and allowing them to become a learning experience, people can sometimes cling to their feelings out of guilt, or even shame. This kind of clinging fuels a situation where the individual allows their self-worth to become tarnished and allows low self-esteem to develop. Additionally, guilt and shame can end up opening up your mind and letting negative self-talk through. For example, if you feel guilt or shame about a situation from your past, you can start to become resentful or angry toward yourself. Once you become angry and resentful, negative thoughts can start to form and take hold of your mind. Being able to acknowledge feelings of guilt and shame is the first step toward relinquishing your mind from the grasp of guilt. Once you can recognize these kinds of emotions in yourself, you can then start to work on forgiving yourself and forming a more positive relationship with your mind. Regret The final kind of mental clutter is regret. It is essential to realize that every single, self-defined, happy person in this world has more than likely done something that they regret. Making a bad decision is just one of the unfortunate realities of being human. It is not about the decision itself, but rather it is more about how you deal with the decision when the outcome isn't what you expected.

Table of Contents Foreword Chapter 1: Understanding Anger Chapter 2: Letting Your Anger Go Chapter 3: Managing Your Anger Effectively Chapter 4: Preventing Anger Chapter 5: Change Your Lifestyle Chapter 6: Anger & Relationships Wrapping Up Sample Content Preview Chapter 2: Letting Your Anger Go Getting Rid Of It Taking the time and effort to replay in the mind’s eye the past mistakes only to conjure further negativity has somehow gained a foothold that is often hard to penetrate and rectify. The unrealistic power this negativity seems to have on the individual eventually causes both mental and physical problems, which is left unchecked often lead to destructive scenarios. The only way to get over an issue and get on with living is to learn to consciously force one’s self to let go, and this can be done with a few practiced measures. The following are some recommendations on how to learn to let go of anger: Getting the frustration element completely out of one’s life would be an ideal way to start letting go of any anger issues. A lot of angry people are often frustrated people, thus without this negative element present, it would be easier for the individual to achieve some level of happiness and contentment. Changing one’s perception of something is also another way of letting go of possible anger rising because of the perceived scenario. Learning to rely solely on realism rather than just perception should be actively adopted to ensure the chances of greeting the situation with anger is limited. When the situation is seen for what it really is, there is then the rationalizing factor that kicks in and allows the said individual to respond better. Synopsis Anger is a very natural emotion, but what is not natural is how it is sometimes manifested or displayed. This is where the anger emotion becomes a danger both to the individual and to others around. Anger is an emotion that should always be kept under control irrespective of the situation or reaction. Chapter 3: Managing Your Anger Effectively Handle It The following are some tips as to how to manage anger effectively: Taking a time out, as it is popularly termed, is something everyone should learn to master whenever there is the slightest indication of anger rising from within. Once this is done and the individual has some control of the anger and is calmer then and only then should anything be expressed. Under such conditions, the content of what is being expressed is more likely to be sensible and less emotional. Exercising is another very effective way of managing anger. The physical activity can effectively dissolve any immediate anger sentiments and leave the individual too exhausted to contemplate confrontations of any kind. Besides giving the individual something distracting to do, physical activities will stimulate the various brain chemical and create the happy feelings that will in turn relax the individual. Developing the habit to thinking before speaking is something that cannot be emphasized enough. Often people don’t stop to think of the consequences of voicing their opinions, especially when it is done in anger. Therefore, by practicing the simple exercise, any potentially negative situation can be defused, because all concerned are given the opportunity to step back and relook at the situation before making any judgments and comments. Being able to provide workable solutions as opposed to simply contributing negativity will also help to manage any possible anger rising. Cultivating the positive outlook capability will help the individual seek solutions first instead of spewing accusations.

Table of Contents Introduction ... 4 Chapter 1: The Vegan Journey For Health & Performance ...... 9 Why Go Vegan? ..... 9 The Immense Benefits . 12 Do Your Own Research – Seek The Truth ... 14 Chapter 2: Debunking The Myths .. 18 Myth #1: Vegans don’t get enough protein in their diets. .... 19 Myth #2: If you can’t eat meat, then you can’t build muscle to become strong. .. 19 Myth #3: Vegans are weak. . 20 Myth #4: Vegan diets are not healthy. 20 Myth #5: You will have to supplement holes in your diet with vitamins if you go vegan, which will end up costing you more money. ...... 21 Myth #6: Veganism is an eating disorder. .. 22 Myth #7: Veganism is “white.” .... 23 Myth #8: Vegans only eat vegetables and the food tastes horrendous.24 Chapter 3: Vegan Athletes With More Muscle Than YOU ...... 27 Venus Williams .... 27 Mike Tyson .. 28 Mac Danzig .. 29 Hank Aaron .. 31 Tony Gonzalez ..... 32 Chapter 4: Fueling the Vegan Warrior .. 36 Vegan’s Sources of Macro-and-Micro-Nutrients . 37 When To Take Supplements? ...... 42 Chapter 5: Vegan Warrior Workout Plan ...... 46 The Warrior’s Beginning ...... 47 Diet Tips For Vegans ... 48 The Cardio Guidelines . 49 Strength Training For Vegans ..... 50 Alternative Workout Plans ... 52 Chapter 6: Going Vegan 55 Go Vegan, Not Starvation! ... 55 Listening To Your Body 56 Vegan Hacks For Long-Term Lifestyle Change .... 57 Feed Your Mind Daily . 60 Conclusion .... 62 Sample Content Preview Chapter 1: The Vegan Journey For Health & Performance Living a vegan lifestyle has many different benefits. Backed up by multiple prominent research studies, it has been proven that a vegan lifestyle can lower the risk of cardiac events, reduce the risk of developing certain cancers and lower an individual’s chance of type 2 diabetes. Not only that, but it helps with regulating one’s metabolism, weight and can stave off certain weight-induced phenomena, such as hypertension. A vegan lifestyle has also proven to reduce someone’s risk of stroke. Why Go Vegan? But, there are many different benefits to a vegan lifestyle that are not merely based on health. The UN recently released a report that stated a dire need for the world to migrate away from consistently consuming animal products. The impact from a majority of the world’s growing population consuming meat and animal products is the growing need for crops to feed those animals in order to breed them for food. Food is not like finding an alternative for fossil fuels. People are required to eat for their survival. However, as the current population stands, animals raised for the sole purpose of providing food to the general population consume over half of all the world’s crops. Yes, half. And no, that is not some random statistic. That statistic was embedded within the UN’s official report. It is simply an inefficient use of our planet’s natural resources. As the population continues to grow because of the advancement in medicine, more agricultural space is going to be necessary in order to grow and feed the heightened number of animals bred necessary for food purposes. Many people talk about deforestation and scream for it to go away, but many people do not understand that around 56% of that deforestation is going to the purpose of agriculture: growing food not simply for humans, but for those animals that are raised specifically for general food sources. And, as if that is not enough, around 850,000,000 people (around 15% of the entire world’s population) struggle and deal with undernourishment, even with all of this going on. It is all simply a waste of the planet’s natural resources that will become exhausted in the near future if we continue on this path. What does being vegan have to do with any of this? Well, not consuming animal products and meat takes a bit of the burden off this need for more agricultural space for those animals we need to feed. Adopting a vegan lifestyle takes the stress off the planet’s natural resources and will ultimately require less water, fossil fuels, and land in order to cultivate. Multiple reports have surfaced that declare the world’s population will be around 9 billion individuals by 2050, and many more studies have been done that proclaim the world’s meat needs will not be sustainable by that point. Adopting a vegan lifestyle can help that statistic. The Immense Benefits Many vegans scream about the animal cruelty and how that should be the reason everyone converts to a vegan lifestyle, but the truth is more people are concerned about their own wellbeing rather than the wellbeing of an animal they cannot see, touch or hear. So, it should bring a smile to many people’s faces when we say there are more scientifically-backed studies that give even more personal health benefits that are only provided when adopting a vegan diet. It has been shown in various studies that a vegan diet provides a higher availability of fiber, potassium, antioxidants and folate, which makes it the most mineral- and-vitamin-rich diet offered on the health and wellness circuit today. Not only that, but it is the number one recommended diet by general physicians and specialists when it comes to someone who needs to lose weight. One particularly renowned study compared a vegan diet to a dozen other popular and well-received diets and found that the participants who adopted the vegan diet lost the most weight, with an average of 9.3 pounds more than all the other groups of participants utilizing other diets! It can also help level out blood sugar levels and promote kidney function as a result of lowering and regulating internal blood sugars. Not only that, but it has been proven to help individuals who suffer with different arthritic pains because many of the vegetables and fruits ingested contain antioxidants and free radicals (yes, those are actually a thing) that help manage internal swelling.

Sample Content Preview Clasp your hands in front of you with your arms straight. Begin to twist only your upper torso to one side as far as you can comfortably go then twist to the other. Sitting on your hips with your feet off the floor requires your to work your upper and lower abdominals as well as your transverse abs. The twisting motion engages your obliques. The important thing when performing this exercise is to keep the core as tight as possible throughout the motion and to keep your back straight throughout the motion. One full rotation to the left, then to the right equals one complete repetition. Keep twisting - but keep the movement somewhat at a slow pace. You do not want to jerk the weight around and injure your lumbar in any way. Designing Your Personal Workout Plan Step 1: Select Your Difficulty Level Everyone has different level of core stability and strength. Choose to begin at the level most appropriate for you. If you’re beginning to work your abdomen for the first time (or have not worked in a while), start with easy exercises. If done properly, easy exercises will still challenge your core while building a necessary foundation. Do not greedily skip to hard exercises. Beginning with advanced exercises will lead you to use poor form to compensate for lack of core strength. This will delay your core development and also increase your risk of injury. If you are more advanced and have been working out regularly, begin with medium or hard exercises to better challenge your core. If you are unsure of your fitness level, try different difficulty levels to find the core workout that works best for you. Step 2: Choose your exercises All of the exercises listed above are classified by abdominal region. Choose one or two exercises from each region to work the entire abdomen. Do not neglect any one abdominal area. Keep in mind that there is no one work out that only targets one region. For beginner, you will be starting with easy exercises. A complete abdominal routine includes reverse crunches (upper abs), crunches: knees bent (lower abs), side crunches (obliques), and twist (transverse abs). As a beginner, try to avoid combination exercises at first, as these tend to be more difficult and potentially risk injury. If you are a frequent workout goer, you can start with medium or hard difficulty exercises. A complete ab routine include seated knee raises (upper abs), toe touches (lower abs), hanging leg raises with bent knees: twisting (obliques), exercise ball roll-outs (transverse abs), and bicycles (upper/lower/obliques). Step 3: Check that Your Selected Exercises are NOT High Risk Certain advanced combination exercises are not suitable for men with back problems. If you have injuries prior to performing these workouts, always check if a certain workout will risk worsening your injuries or not. Step 4: Order Your Exercises The order of your exercises in your ab workouts is not particularly important. However, you should change the order of your exercises each session to avoid complacency. Your body adapts to your current abdominal workout. It is important to change your ab workouts every few weeks to continue developing your core strength and stability. Step 5: Planning The Sets The number of sets and repetitions you perform in your ab workouts is not as important as the quality of your technique. Better technique with fewer sets and reps is always superior to poor technique with many sets and reps. A general guideline is to begin with 2-3 sets of 10-20 repetitions of each exercise. You can also perform additional sets or repetitions to challenge your core before you change to higher difficulty exercises. This will set as a platform for your core to adjust to the progress in terms of difficulty level of your workout.