Table of Contents Blogging Building Blocks ....... 3 Creating Sponsored Reviews for Greater Income ..... 5 Using Google's AdSense Program for Profit .. 7 Advertising - Are You Sure? .. 9 Does Content Matter? ......... 11 Can Income Streams be Made? ...... 13 Final Words . 15 Sample Content Preview Personally, I do not pay a lot of attention to figures because traffic is not part of my objective. I consider and track analytics each month, but that is really more about curiosity. I seek trends, try out other ideas, and learn from my errors. I consider my site as a ring, and I think about appealing to readers who heighten the quality of the discussion. The point? My technique is deliberate and fits my total goal. Incidentally, my figures have more than tripled since 1/1/10. Information, expertise, and opinion are promptly available from an endless assortment of sources. I consistently follow writers and other bloggers to keep up with the trends and ideas of others. The things that are most important are consistency and legitimacy. Antics and tricks provide short-term spikes at the expense of long-term trust and loyalty. You may fool me into visiting, but I won’t be back if you treat me like a fool. Beware of barriers. I appreciate concerns about spam and privacy, but balance those against the need for readers to connect. Make your commentary form friendly and inviting. With so many available forums, I’m likely to choose those that cater to my communication preferences. For example, some blogs force me to use my Google ID. Since I don’t access my Gmail account, I’ll never see follow-up comments; why bother composing a thoughtful comment? I know there are ways around that, but why should I have to do extra work to contribute to your blog? I find that many folks don’t like to leave public comments, but they love more personal contact. If you don’t want to provide an email address, consider creating a simple contact form. It seems obvious but fewer barriers, more connection, and so more readers. That is what I offered as guidance to get her pointed in the right direction. What would you add? Creating Sponsored Reviews for Greater Income Are Your Blogs Losing Money What is the culture medium with the biggest advertising spending on the globe? Television. Television ads are so effective for advertisers and so lucrative for TV companies, because viewers will inevitably pay attention to the advertisements. Would we be able to say the same things about content based websites, like blogs? Not exactly. If you consider Google AdSense or banner ads, the most used monetization methods, you will conclude that they practically different from the editorial content. For instance, if you have a blog and display ads on your sidebar only your readers will be able to altogether brush off the advertisements if so they desire. A few even use ad-blockers, so they will not see your AdSense units or banners regardless where you place them. What would the equivalent of a television ad be for a blog? Likely an advertorial, which is an article written by the advertiser about his product, and put up in the blog like an additional post. Another option is the sponsored reviews, which are posts published by the blogger critiquing a particular product or service. Most bloggers choose this example because they get to write the article content themselves, and readers will not be bothered with another writing style. Here’s a fact that reinforces the similarity of sponsored reviews with TV advertisements: If you ask any advertiser whether he would like to pay for a banner ad or for a sponsored review, he will certainly say the sponsored review. Why? Because he will acquire a much better return on investment, as the sponsored review will give his product a better and greater kind of exposure with the readers of that blog. As a result, a sponsored review is probably among the most lucrative way to monetize a blog. Last week one company offered me $1000 to write a critique about its last product. It was related to my niche, and I was sure most of my readers would find it of value. This made me wonder: are most bloggers leaving money on the table by not doing sponsored reviews? For instance, if I started doing them on this blog I could easily add another $4,000 per month in profits (considering one sponsored review per week), which would simply double up my advertising profit on the blog. I think this proportion is true for most bloggers. If bloggers started doing sponsored reviews they'd double up their ad revenue. That being said, I think it's possible for a blogger to do sponsored reviews while keeping his integrity. There are 3 main requirements:

Table of Contents Introduction 6 The Stages of Idea Development and the Entrepreneurial Journey 7 Think about what you do with your free time. 7 Talk to your loved ones about business ideas. 8 Pay attention to your daily obstacles. 8 Put your plan on paper. 9 Get started on the boring aspects 9 Understanding the Start-Up Ecosystem 10 Validating Your Idea 13 Conducting Market Research 14 Identifying Your Target Audience 15 Validating Your Business Model 17 Understanding Your Competition 18 Building Your Team 21 Assembling Your Founding Team 22 Hiring Your First Employees 24 Building a Culture of Collaboration and Innovation 25 Raising Capital and Scaling Your Start-up 28 Understanding the Fundraising Process 30 Identifying and Approaching Investors 31 Managing Your Finances and Budgeting for Growth 33 Building Your Product and Scaling Your Operations 34 Marketing and Growth Strategies 37 Developing Your Marketing Strategy 38 Building Your Brand and Online Presence 39 Utilizing Digital Marketing and Social Media 40 Understanding Customer Acquisition and Retention 42 Overcoming Challenges and Navigating Setbacks 44 Dealing with Failure and Pivoting Your Strategy 46 Managing Risk and Uncertainty 48 Building Resilience and Adapting to Change 49 Staying Focused and Motivated on Your Entrepreneurial Journey. 51 Conclusion 54 Sample Content Preview The Stages of Idea Development and the Entrepreneurial Journey Many people realize they want to start a business but don't know what type of business they're interested in. If this resonates with you, don't worry. We will help you discover your interests so that you set off on a journey that you enjoy. Think about what you do with your free time. When you become an entrepreneur in an industry you already enjoy, you’re taking a great first step. For example, if you enjoy cooking, starting a culinary business could be an excellent idea. Alternatively, if you find things like cleaning or relaxing, you could start up your own cleaning company. Starting a business with something you already do in your free time is more natural than learning new skills. In addition, when you become an entrepreneur for a business without passion behind what you're doing, you can get burnt out. Talk to your loved ones about business ideas. It is common for new entrepreneurs to get extremely excited about their ideas. However, you need to understand whether or not these ideas are practical for other people. Discuss your plans with your friends and family to hone and simplify your business ideas, so you have a good starting place. Tell the people you care about that you want their honest opinions. You don't want them to soften the blow because starting entrepreneurship is a big investment. You need other people to help you cut out unnecessary parts of your business plan until you have the funds to bring them to fruition. Pay attention to your daily obstacles. Let us revisit the idea of joining the culinary industry as an avid cooker. This doesn't necessarily mean becoming a chef or restaurant owner, although you may assume that as a default. You can also pay attention to obstacles you encounter while cooking and develop products that combat the problem. Kitchen tools and utensils are a big industry because a lot of tedious work goes into cooking and baking. That's why you notice things like air fryers take off in popularity even though most people with modern ovens already have a conventional function. Your daily obstacles don't have to involve your passion, either. As you go about your day, consider things you can make convenient with a product, and work on your planning process. If a product already exists in this realm, think about ways you can improve it. Put your plan on paper. After you decide which product or service you want to bring to the world, start writing things down. It would be best to start a business-related journal to visualize what you are looking for in your company. You can always go back through this journal and add or edit things throughout your start-up development. You can start your plan off by listing budgeting information. Unfortunately, every feature you want your business to have comes with a fee. Creating a budget is the best way to ensure your business stays within the realm of possibility. Otherwise, it can be easy to get carried away and garner more debt than you can pay off. Get started on the boring aspects starting your business is not as glamorous as you may expect at first. You might discover that your start-up needs special licensing Before you get started. The boring parts of business development are annoying to deal with but important to overcome. Write down a list of boring things you need to do before you progress your business, so you know where to start. For example, if you need a license to start your business, go through that process before making big purchases.

Table of Contents INTRODUCTION: WHAT IS VEGAN COOKING? ........... 6 INTRODUCTION: WHAT IS VEGAN COOKING? ........... 6 SO, WHAT DOES IT MEAN TO BE VEGAN. ANYWAY? ............ 6 WHAT MAKES FOOD VEGAN OR NOT? . 7 WHAT THIS EBOOK WILL COVER .......... 7 1. TYPICAL INGREDIENTS IN VEGAN COOKING ......... 10 REPLACING EGGS IN RECIPES ............. 10 WHAT DO EGGS DO IN THE RECIPE? .... 10 EGG REPLACEMENT OPTIONS .............. 11 REPLACING MILK IN RECIPES .............. 14 REPLACING BUTTERMILK IN RECIPES . 16 REPLACING BUTTER AND LARD IN RECIPES ........ 17 COMMON INGREDIENTS USED IN VEGAN COOKING .......... 18 SOY PRODUCTS .... 18 WHOLE GRAINS .... 20 NUTS AND SEEDS . 21 LEGUMES ............. 22 FRUITS AND VEGETABLES .... 23 CANNED AND PACKAGED FOODS ........ 23 HIDDEN INGREDIENTS TO WATCH OUT FOR ...... 25 HIDDEN INGREDIENTS FROM ANIMALS ............... 25 INGREDIENTS THAT MAY BE FROM ANIMALS ..... 27 Vegan Health Lifestyle - Page 3 2 SETTING UP THE VEGAN PANTRY ......... 30 STEP ONE: TAKE INVENTORY ............. 30 STEP TWO: STOCK THE ESSENTIALS .... 31 STEP THREE: PURCHASE ANY EXTRAS 31 AN EXAMPLE OF A VEGAN PANTRY.... 32 BREAKFAST ITEMS 32 SNACKS. 33 MISC. ITEMS ......... 33 GRAIN PRODUCTS 33 CONDIMENTS ....... 34 BAKING ITEMS ...... 34 3 BASICS OF VEGAN COOKING . 36 3 BASICS OF VEGAN COOKING . 36 SETTING UP YOUR KITCHEN ............... 37 HOW TO FOLLOW RECIPES . 38 BASIC COOKING TECHNIQUES ............ 39 LEARN HOW TO USE YOUR KNIVES ...... 39 LEARN THE DIFFERENCES BETWEEN BOILING, HEATING, AND SIMMERING ....... 40 LEARN THE DIFFERENCE BETWEEN BAKING AND BROILING 40 LEARN HOW TO USE ALL OF YOUR APPLIANCES .. 40 COMMON COOKING TERMS AND WHAT THEY MEAN......... 41 4 CREATING A COMPLETE MEAL .............. 43 NUTRITIONAL CONSIDERATIONS ....... 43 GETTING ADEQUATE PROTEIN ............. 43 Vegan Health Lifestyle - Page 4 EATING ENOUGH IRON ........ 44 EAT FOODS RICH IN B-VITAMINS ......... 45 GETTING ENOUGH CALCIUM ............... 45 GETTING IT RIGHT .............. 46 VEGAN FRIENDLY ETHNIC CUISINE ..... 47 5 SPECIAL NUTRITIONAL CONSIDERATIONS ............. 49 DIABETES ........... 49 DISEASES OF THE CIRCULATORY SYSTEM ........... 50 LOW FAT DIET .... 50 LOW SUGAR COOKING ....... 51 LOW SODIUM COOKING .... 51 GLUTEN FREE COOKING ..... 52 6 RECIPES 54 APPETIZERS ........ 54 BRUSCHETTA ........ 54 BLACK OLIVE HUMMUS ....... 55 SOUPS 56 GREEK STYLE CHICKPEA SOUP .............. 56 CLASSIC MINESTRONE SOUP 57 SALADS .............. 58 VEGAN CESAR SALAD ........... 58 CLASSIC SALAD ..... 59 MAIN COURSES .. 60 VEGAN LENTIL TACOS .......... 60 Vegan Health Lifestyle - Page 5 HEALTHY VEGETABLE CASSEROLE ........ 61 SIDE DISHES ....... 62 DESSERTS ........... 63 VEGAN BROWNIES ............... 63 THINGS TO DO WITH FRESH FRUIT ...... 64 CONCLUSION .......... 66 WHERE DO YOU GO FROM HERE? ...... 67 Sample Content Preview 1. TYPICAL INGREDIENTS IN VEGAN COOKING As you know, vegan cooking is cooking that is done without meat, fish, eggs, or byproducts of any of these things. In order to support a vegan lifestyle, extra care needs to be taken to make sure that none of these ingredients makes it into the food. We take certain things for granted, such as using eggs while baking. Well, eggs are not allowed during a vegan diet. And even though the vegan lifestyle is increasing in popularity, packaged vegan food are often hard to come by. To solve this problem, many vegans opt to do their own cooking. This chapter will focus on several different kinds of ingredients. First, we’ll learn how to replace milk and eggs with things that are vegan friendly. We’ll also cover information on other ingredients that are used as well as animal byproducts to watch out for. REPLACING EGGS IN RECIPES As much as we’d like to avoid using eggs in our vegan recipes, it can be a challenge. In fact, this is one of the most difficult ingredients to replace. However, there are many options to choose from that will get the job done. WHAT DO EGGS DO IN THE RECIPE? In certain recipes, eggs are almost essential. They bind ingredients together. They can be used to make baked goods rise and they also help make them light and fluffy. Another thing eggs do is to help the product form some structure and also provide extra moisture. They are especially useful while baking but are essential to certain savory dishes as well. EGG REPLACEMENT OPTIONS Here is a list of some of the best egg replacement options out there. You can replace the eggs in any recipe using these options. Use Pureed Bananas Pureed bananas are another effective egg substitute. Just place a rip banana in the blender and pulse until completely smooth and there are no lumps. A half of a regular sized banana is the equivalent of one egg. The positive aspect of using bananas is that they are readily available. However, bananas have a distinct taste that won’t work out in every recipe. For example, if you were trying to make peanut butter cookies, the banana flavor would alter the taste. Ground Flaxseeds It is best to purchase the flaxseeds whole and store them in the refrigerator. When it’s time to use them, measure out 1 tablespoon of flaxseeds for every egg that you need to replace. Then, pulverize it in a blender or coffee grinder. Transfer the flaxseeds to a bowl and add three tablespoons of water for each egg you need to replace. Add the water slowly while whisking vigorously. Whisk until the mixture takes on a gel-like quality. Since flaxseeds are nutty tasting, this egg replacement works best when making things like whole grain breads, muffins, and pancakes. You may want to experiment to get a feel for the types of recipes you like this to be in. Egg Replacement Product There are several egg replacement products out on the market that are designed to be vegan friendly. Look at the packaging to make sure that it’s vegan safe and that it doesn’t contain any meat byproducts. These egg replacement powders get mixed reviews. Some like them a lot, others don’t. They’re definitely convenient and good to have on hand. Once you get used to cooking vegan, you’ll start to learn which foods taste best with it in it. Since there are several brands on the market, it may take a while to find one that you’re happiest with. When using, just follow the package instructions. They usually come in powder form. If you can’t get it at the health food store, you can easily get it online. Try Tofu as an Egg Replacement Tofu is also another option you can try if you need to find a replacement product. You can try any form of tofu but this may take some experimentation. Silken tofu seems to yield the best results. You can also use unflavored soy yogurt in the same proportion with similar results. The nice thing about tofu is that it blends well with most flavors. Flax seeds, for example, have that distinct nutty flavor. Tofu doesn’t have a lot of flavor on its own, especially when paired with stronger ingredients. Another advantage is that it is widely available in most areas, even in the regular supermarkets. To use, just take the tofu and blend it until smooth in the blender. Food processor also may work but it’s important to make sure that there are no lumps and the texture is as smooth as possible. To replace one large egg, use ¼ cup of the blended mixture.

Table of Contents Introduction ............... 6 Chapter 1 ... 8 The Importance of Joint Health ... 8 What Are Joints? ......... 10 Types Of Joints And Their Functions.......... 12 Healthy vs Painful Joints ............. 14 Chapter 2 .. 17 A Look at Common Joint Problems.............. 17 Arthritis ....... 17 Gout .............. 19 Bursitis ......... 20 Repetitive Movement Injuries .... 22 Chapter 3 . 26 Exercise Your Joints . 26 Work for Flexibility and Range of Motion .. 26 Strengthen Your Core.. 28 Variety is Key ............... 30 Joint Specific Exercises ................ 31 Chapter 4 . 36 Balance Your Diet ..... 36 Nutrients that Nourish Your Joints ............. 36 Best Foods for Joint Health ......... 38 Foods to Avoid ............. 41 Chapter 5 . 45 Watch Your Weight .. 45 How Weight Affects Joints .......... 45 Reduce Stress on Joints ............... 48 Pay Attention to Your Posture .... 49 Chapter 6 . 53 Home Remedies for Easing Joint Pain ........ 53 Epsom Salts . 53 Essential Oils ................ 54 Soaking the Sun ........... 55 Hot and Cold Packs ..... 56 Chamomile Tea Poultice .............. 57 Swimming .... 57 Soothing Music ............ 58 Acupuncture 59 Walking ........ 60 Chapter 7 . 62 Best Supplements for Joint Health ............. 62 Glucosamine 63 Chondroitin . 64 SAM-E .......... 66 Capsaicin ..... 67 Curcumin ..... 68 Omega 3s ..... 69 Hyaluronic Acid ........... 70 Chapter 8. 73 Other Options to Treat Joint Pain ............... 73 Medications . 73 Topical Agents.............. 76 Injections ..... 77 Physical Therapy.......... 79 Conclusion ............... 81 Sample Content Preview What Are Joints? Imagine if the skeleton had only one solid bone. That would make it very difficult to move. So instead nature solved this problem by dividing the skeleton into many bones, and creating joints where the bones intersect. Joints are also known as articulations forming strong connections that join bones, teeth, and cartilage to one another. Now you have the freedom of movement in different ways and directions. Some joints open and close like a hinge such as your knees and elbows, allowing you to straighten or bend your legs and arms. You sit down, stand up, pick up, and put down stuff using these joints without giving it a second thought. Others joints are meant for more complicated movements such as your shoulder or hip joint. These allow for forward, backward, sideways, and rotating movements. Just think of everything you can do with these joints and you’ll get an idea of how limited your movement can become if any of these joints suffer damage. But not all joints are created equal. For instance, while joints like the knees provide stability, others like the wrist, ankles, and hips let you move, glide, skip, or run. And just as their functions vary, so does their anatomy. Which means that you also need to take care of them in specific ways. Some joints are purely made of tough collagen fiber while others have cartilage binding bones together. Yet others have something known as synovial fluid in between cartilage pads at the end of articulating bones. So while you may think that all joints can be maintained using the same methods, you may need to rethink your joint-health strategy. Let’s first take a look at the different types of joints found in the body before discussing how to take care of them. Types of Joints And Their Functions Each joint is specialized in its shape and structure to control the range of motion between the parts it connects. For easier understanding, you may classify joints based on the function they perform or how much movement they allow. You can also do the same based on the structure of the joint, or the material that is present in the joint. This means looking at how the bones are attached to one another. Both categories will let you divide joints into three broad classes: Immovable or fixed joints. These are typically fibrous joints that are held together by dense fibrous connective tissue. Think about the bony plates of the skull to get an idea. There are links or joints between the edges of these plates made of fibrous tissue. The point is to make them immovable to protect the brain. Slightly movable or cartilaginous joints. Here bones are held together by cartilage and allow for some degree of movement. An example could be the spine where each vertebra is linked by cartilage. With this arrangement, every vertebra moves in relation to the one above or below it, giving the spine its flexibility. This lets you bend forward, backward, or sideways without straining your back. Freely movable or synovial joints. This third type is the most abundantly found type in the body. Here, joints have a synovial cavity that contains a fluid. This synovial fluid lubricates the area and helps the joints move easily. This type of joint allows the greatest range of movement letting you propel yourself in just about any direction. Examples include your elbows, knees, hips, and shoulders among others.

Table of Contents Introduction 6 Chapter 1: The Anatomy of Perseverance: Understanding the Inner Strength 12 What are the psychological and emotional aspects of perseverance? 12 What are the motivating and driving forces behind a persevering mindset? 15 Self-belief and optimism: How they cultivate perseverance 16 Bottom Line 16 Chapter 2: Breaking the Barriers: Overcoming Self-Doubt and Fear 18 Identifying common self-limiting beliefs and using strategies to overcome them 19 How to embrace fear and use it for growth 20 How to develop self-talk and reframing techniques to build confidence 21 Bottom Line 22 Chapter 3: The Journey Begins: Setting Bold Goals and Embracing Challenges 24 The Importance of Setting Goals For Perseverance 24 Creating strategies for a clear vision and actionable success 25 Stepping out of your comfort zone for growth 27 Bottom Line 27 Chapter 4: Navigating the Obstacle Course: Strategies for Overcoming Roadblocks 29 How to develop problem-solving skills to tackle obstacles effectively? 29 Unexpected setbacks and how to adapt to them. 31 Harnessing the power of creativity and resourcefulness in overcoming challenges 32 Bottom Line 33 Chapter 5: The Power of Resilience: Bouncing Back From Setbacks 35 The Concept of Resilience and How It Relates To Perseverance 35 How To Build Emotional Resilience 36 How to Cultivate a Growth Mindset 38 Bottom Line 38 Chapter 6: Cultivating a Perseverance Mindset: Building Mental Toughness 41 Strategies for Building Mental Toughness 41 How to Practice Self-Discipline and Perseverance for Your Every Day Life 43 How to Use Mindfulness to Your Advantage 44 Bottom Line 45 Chapter 7: Harnessing the Power of Support: Building a Resilient Network 47 Recognizing the importance of social support 47 How to Build A Support Network of Mentors, Peers, and Allies 48 Teamwork and Collaboration 50 Chapter 8: Power Of Perseverance: Thriving in the Face of Adversity 53 How to Embrace a Long-Term Perspective and Maintain Perseverance 53 Discovering Untapped Potential Through Perseverance 54 Celebrating Achievements and Using Past Successes as Fuel For Future Endeavors 55 Bottom Line 56 Conclusion 58 Sample Content Preview This book won’t “work” for you if you don’t take the right course of action. What is the purpose of this book? The purpose of this book is helping you break through the barriers that are placed by these challenges and setbacks. Furthermore, you'll learn how to build and harness the power of perseverance. This way, you’ll develop something that may seem like a superpower. The reason why we say „superpower’ is because not a lot tends to use it. The usual course of action is people don’t persevere when something goes wrong. They drop everything and quit doing it. They’ll say that it was „too hard’ or something similar. It’s important that you do the opposite of that. You want to be clear in what you want your ultimate goal to be. Likewise, you also want to be clear on how you are going to achieve them. This also includes brainstorming about possible setbacks. You’ll know a few of the common ones that exist. Once you do, you’ll find a way to navigate through those obstacles. All the while, you’ll be able to utilize the power of perseverance in order to successfully break the barriers and move forward. It’s the reason why you have this book in your hand right now. It is your intent to persevere through the challenges. To break through the barriers set up by external factors and your self-limiting beliefs. There may be some „shiny objects’ or similar things that may throw you off course. All you need to do is stay the course. Don’t take your eyes off the prize. Even on days when things seem to be painful, you want to remember what you’re focusing on. What this book will cover So here comes the fun part. We’re going to give you a chapter-by-chapter synopsis of what this book will cover. We think it’s a great idea to give you a sneak preview of what’s inside the book. Let’s cut to the chase and list off what you’ll be learning in each chapter: ● Chapter 1 - The Anatomy of Perseverance: Understanding the Inner Strength: This chapter will discuss the anatomy of perseverance. You’ll explore the psychological and emotional components of it. And you’ll learn what motivates and drives people to persevere. We’ll talk about how self-belief and optimism play an important role as well. ● Chapter 2 - Breaking the Barriers: Overcoming Self-Doubt and Fear: Here, we’ll identify the common self-limiting beliefs along with the strategies to overcome them. This chapter will introduce you to the use of positive self-talk and reframing for the purpose of building confidence. And you’ll also be using your fears as a way to grow and move forward.

Table of Contents Introduction 1. Who are the baby boomers? The growth of an unstoppable market When did it happen? Cultural identity of a world changing generation 2. What are the baby boomer trends? Unparalleled economic demand Boomers start and destroy markets Keeping up with the boomer’s trends 3. Where are the boomers spending their money? What age are they now? What would their main priority be? Where will they start looking for solutions? 4. Health and Wellness in the Network Marketing Industry A cost effective business model Feeding the hunger What kind of products are in the market? 5. Network Marketing Trends and Phases Network Marketing trends – pots and pans, supplements, water, air 6. Building your own product awareness Focus on solving their problems, not selling your product Positioning yourself as an information expert Building the relationship with your customers 7. How to identify the latest trends and cash in Identify your niche market Choosing the right company that manufactures the products Be very clear where you are heading Sample Content Preview Back to the example of Bill Gates: If you were to own a large portion of Microsoft shares during its inception, where would you be today? Of course not all of us will be able to proudly proclaim that I was there when it started. Most people didn’t identify the trend and come in when it is too late! The same would also apply to big name companies like Yahoo! and Google. It is no point trying to get into a saturated market. There will be too much barriers of entries and competitive forces in the market. What we need to do is identify the needs of the market BEFORE it saturates or even better, before it starts. We can set the trend instead of following one! The baby boomers are the main key to this role because of their buying power as well as their sheer numbers. Large numbers will be the key because the first movers, who position themselves strategically, will sell product after product to a hungry market and have his or her financial position secured for decades. In the next chapter, we will explore where these baby boomers come from and how to anticipate their demands from a historical perspective. When did it happen? The baby boomers applied to people who are born after 2nd World War II and before the Vietnam War, thus possibly comprising more than one generation. Most people speculate that year will be around 1946 to 1964 but the exact year is hard to determine because it might vary from place to place. These boomers within that time frame is significant to predicting the market demand and the timing as well. We are estimating that there are about 76 million American children born between 1945 and 1964. Boomers account for about 39 percent of Americans over the age of 18 and 29 percent of the total population. They will single handedly determine tomorrow’s hottest products which means they can start and destroy trends. For example, the baby boomers are also responsible for starting and ending the housing boom. When the boomers were all grown up, they needed houses to live in. Developments went into full swing. Steve Gillon has suggested in his analysis is this: The one thing that sets the baby boomers apart from other generational groups is the fact that "almost from the time they were conceived, Boomers were dissected, analyzed, and pitched to by modern marketers, who reinforced a sense of generational distinctiveness. With such massive market potential and buying power, we can use history to predict and teach us what the latest trend is because of these baby boomers. The Cultural Identity of a world changing generation The baby boomers were the first generation of Earth to be raised on Pop culture and television. The culture at that time is more hedonistic as compared to the past. Music that drove their parents crazy became their purpose in life. This explains the phenomenal fame of legends like Elvis and The Beatles (Who incidentally till today, remains more popular than most one-hit wonder pop groups or modern icons) Big names like Bob Dylan, Jimi Hendrix, Janis Joplin and Led Zeppelin defined the voice of that generation. In other words, they set the standard to what is ‘hot’ and what is not! The boomers were living in an age where Music seemed to have a more influential power compared to weapons of mass destruction. In the past, people would think you were crazy if you worn torn clothing or upside-down garments. People at that time were not as hard up as today if they were to miss the latest movie or driving the hottest car in town. In other words, buying power and market demand were not as trend sensitive in the past compared as today. If I were to target the boomer market, what would I be focusing on? Cosmetics and beauty seem to be making a fortune today. A slimming ad would cost tens of thousands of dollars and newspapers and magazines publish this on a DAILY basis. Gyms and fitness equipment are also a hot market. You wouldn’t imagine someone in the 19th century invent something like a gym. The people there would be too busy plowing fields or working in a factory (and they would get all the exercise they need). The boomers have a relative easier life and are able to focus more on those pleasures above. So where does it health and wellness industry come in? In the next Chapter, we will analyze the trends of these baby boomers and examine their buying power in the health and wellness market.

Sample Content Preview Abbreviations & Units Several common abbreviations are used in the recipes to for different measurements. These are: Abbreviation: Definition: c. cup tbsp. tablespoon (US) tsp. teaspoon oz. ounce g gram lbs. pound The units are standard US measurements. The following table can be used to convert these to metric units: Unit: Conversion: 1 cup ~ 240 ml (236.6) 1 tablespoon (US) ~ 15 ml (14.8) 1 teaspoon (US) ~ 5 ml (4.9 ml) 1 ounce 28.3 grams 1 pound 453.6 grams Ground Turkey Omelette Serves 2 Ingredients 8 large, fresh egg whites 2 large whole eggs 2 small, raw onions, diced 3 oz. ground, raw turkey 1 1/2 cups canned kidney beans, drained (any type) 1 c. chopped green bell peppers 1 c. chopped red bell peppers 1 c. raw mushrooms, sliced 3 tbsp. extra virgin olive oil 1 dash ground black pepper. 1 tsp. hot pepper sauce. 1 tsp. ground turmeric 3 cloves raw garlic, minced 1 tsp. worcestershire sauce Directions Saute’ turkey, vegetables and spices - except turmeric - in a non-stick skillet w/1 tsp olive oil until tender. In mixing bowl, whip the eggs, egg whites and turmeric together. Pre-heat 2 tsp olive oil in a second skillet, then add 1/4 egg mixture and cook until omelet is formed. Repeat to make 4 omelettes. Place 1 omelette on plate, top with 1/2 of the turkey mixture, then place 1 omelette on top to form a sandwich. Repeat to form 2nd sandwich. Serve hot. Nutritional Information Calories (Per Serving): 508 Protein (g): 42 Carbohydrates (g): 50.5 Fat (g): 17 Carb - Protein - Fat % Ratio: 39 % - 32% - 29% The perfect omelettes you’re served in restaurants are flipped. Flipping an omelette is a skill that takes some practice to master. If you’ve never done it before, you may have a mess on your hands. A simpler solution is to use a rubber spatula to gently lift up the layer of cooked eggs, and let the uncooked, liquid portion slide underneath. Hold the pan underneath the broiler for a few moments to completely set the top.

Sample Content Preview CHEST BEGINNER FOR MOST GUYS, “CHEST DAY” IS the best day of the week, training-wise. Here we set you on the right path in your chest quest with a machine-heavy routine that primes your pectorals for more specialised training down the road. Some things to keep in mind... >> As a beginner, err on the light side when choosing a weight. If you can’t finish the listed reps, it’s too heavy. >> As a note for here and throughout the issue, if you see a decreasing rep scheme, pyramid up the weight each set; if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of that exercise. SMITH-MACHINE INCLINE PRESS START: Position yourself on an incline bench (about 45 degrees) so that the bar touches the top of your chest just below your collarbone. Once your position is set, get up and load the bar, then lie back onto the bench and grasp the bar with a slightly wider than shoulder-width grip. MOVE: Press the bar straight up, stopping just short of elbow lockout. (Feel your pecs contract to bring your arms up above your torso.) Pause at the top and lower the bar under control to your upper chest. 10 MUSCLE&FITNESS DECLINE BARBELL PRESS START: Lie back on a bench set to about a 30–40 degree decline. Grasp the barbell with an overhand, slightly wider than shoulder-width grip. Lift the bar from the supports and hold it over your lower chest, arms extended. MOVE: Lower the barbell to your chest, touching down to your lower pecs lightly before pushing the bar back up to full extension. #1 EXERCISE SETS REPS Smith-Machine Incline Press (or) 3 15, 12, 10 Decline Barbell Press* 3 15, 12, 10 Machine Pullover 2 10 Pec-Deck Flye 2 10 Push-Up (or) 2 10 Parallel-Bar Dip* 2 10 * On your first and last exercise, switch back and forth between the two listed options, workout to workout. MUSCLE&FITNESS 11 ROBERT REIFF MACHINE PULLOVER START: Sit in a pullover machine, grasping the handles with both hands while placing your elbows against the elbow pads. MOVE: Bring the handles down in front of your torso, pause for a moment, then return back to the start under full control. To keep your pecs active, put more emphasis on pushing the bar down with your hands, rather than leading with your elbows pressing against the pads. In addition, actively flex your entire chest as you pull the bar down; using this “flexing” technique on all your chest exercises will help you develop the mind/muscle link that in time gives you pinpoint control over your muscles and their actions. PEC-DECK FLYE START: Sit in a pec-deck station, placing your elbows and forearms on the pads. For best results, position your arms so that your elbows fall just below your shoulders, and limit the stretch to just behind your chest. MOVE: Squeeze your pecs to bring the pads together in front of your chest. Flex your chest hard at the moment in the exercise when your elbows are together and always lower the weight under strict control. Don’t bounce. PUSH-UP START: The traditional “drop-and-give-me- 50” push-up is done with a flat back and hands just outside your shoulders (on steps or the floor). MOVE: Press to full extension, keeping your elbows pointing out, and lower under control. Don’t sag in the middle. PARALLELBAR DIP START: Grasp the bars with your arms extended and locked. Lean forward, bend your knees and cross your legs. MOVE: Keep your elbows out to your sides as you lower yourself down, dropping until your upper arms are about parallel to the floor. Squeezing your palms toward each other in an isometric fashion, begin pressing back up until your arms are again fully extended. Be sure to keep leaning forward or the exercise focus will shift more to your triceps. 12 MUSCLE&FITNESS CHEST 15-MINUTE DO YOU ALWAYS FIND YOURSELF short on time? No problem — we give a 15-minute workout for every bodypart in this issue, starting with chest. >> The first two exercises and the last two are compound sets, which are two exercises for the same bodypart done back to back with no rest in between. For instance, on your first set you’ll do the Smith-Machine flat-bench press for 12 reps, then immediately pick up two dumbbells for 8 reps of the neutral-grip flat-bench press. >> Rest 30–60 seconds between compound sets (by the way, this general guideline applies to all compound sets within this book).

Table of Contents Introduction . 7 Chapter 1 – Chase The Right Kind Of Goals .............................. 9 Realistic Versus Unrealistic Goals ................ 10 How To Set The Right Kind Of Goals ......... 12 Chapter 2 – What’s Stopping You From Achieving Your Goals? ............ 16 Fear of Failure .......................... 17 Procrastination.......................... 18 Fear of Success ...................... 19 Lack of Self-Belief .................. 20 Lack of Motivation .................. 21 Chapter 3 – What Exactly Is Motivation? .................................... 22 Intrinsic Motivation ................. 24 Extrinsic Motivation ............... 25 Which Is Better? Intrinsic Or Extrinsic Motivation? ............... 26 Know Your “Why” ................... 27 Chapter 4 – Staying Motivated For The Long Run ............ 28 Always Keep Your Main Goal In Mind........ 29 Make Motivation A Habit .. 31 Goldilocks Principle .............. 32 Chapter 5 - The Qualities That Will Help You Succeed In Life .................... 34 Passion ...... 36 Positive Mindset ...................... 37 Self-confidence ........................ 38 Integrity ...... 38 Self-discipline ............................ 39 Chapter 6 – Top Habits That Will Lead You To Success .................................. 41 Early Morning Habit .............. 43 Exercise .... 44 Eat Healthy .................................. 45 Self-improvement ................... 46 Create A To-Do List ............. 47 Chapter 7 – Taking Massive Action Will Define Your Success .................. 49 Applied Knowledge Is Power ............................. 51 Figure Out The Best Strategies ....................... 52 Take Smart Action ................. 53 The Pareto Principle ............ 54 Chapter 8 – Obstacles And How To Deal With It ................. 55 Don‟t Get Discouraged ...... 56 Turn Obstacles Into Opportunities................. 57 Ask For Help .............................. 58 Talk To Someone Who‟s Been There ........ 59 Keep Your Emotions In Check ......................... 59 Chapter 9 – Positive Thinking Will Drive You To Succeed ............................ 61 Ready To Move Forward . 62 Push Your Boundaries ....... 63 Adjust Goals When Necessary ........................ 64 Be Grateful .................................. 65 Surround Yourself With Positivity ................... 66 Chapter 10 – Unleash Your True Potential ................................ 67 Know Your Limits ................... 68 Stop Making Excuses ......... 69 Commit To Success ............. 70 Conclusion 72 Sample Content Preview If you‟re selling a product that costs $20 and you make a $15 profit per item, then it means you need to sell at least 5,600 units per month to make an $84,000 profit. Divide that by 30 days, then you need to sell at least 187 units per day to reach your monthly goal. You need to be as specific as possible when it comes to setting your goals. There‟s less ambiguity, and you know exactly what you should be aiming for. Your goal should be Measurable. Measurable means you can identify or measure when you achieve your goal. It means you can easily track your progress which, in turn, can help motivate you when you see you‟re getting closer to your goal. Going back to our millionaire example, you can easily check your sales, your spreadsheet or your bank account to measure how you‟re getting along. It‟s easy to see how much you‟ve earned, and you can adjust your goals if you see you‟ve had a couple of months where you didn‟t meet your quota. Maybe you need to market your product in other places or look into adding more talented salespeople to your team. Your goal should be Achievable. Here‟s where having a realistic goal comes in. Being a millionaire in 1 year is entirely possible. You‟ve got a good product, you‟ve had good reviews from past customers. So, you know perfectly well your goal is achievable. You just need to work on tapping hidden markets or maybe do a better job at marketing and selling your product. You may even think about adding a new source of income within the next 12 months. You can sell a new product or have some other projects on the side, maybe a bit of freelancing, stuff like that. When you find another income stream, then it will help you reach your goal of becoming a millionaire faster! Your goal should be Relevant. Is your goal relevant or reasonable? Is it really what you want? Will your current status in life allow you to pursue your goal? Is it the right time? Do you have the resources to successfully achieve your goal of becoming a millionaire? Are you or your team capable of selling almost 200 units of your product every single day? Will you have enough money left over once you‟ve paid your staff for their hard work? If, at the end of the month, you‟re left with far less money than the amount you‟ve targeted, then you may want to readjust your goal (how about you make it 2 years instead of 1 year), train your team to become better at sales, etc. Your goal should be Timely. You need to have a set deadline for your goal. Earlier, we‟ve mentioned 12 months for our goal to become a millionaire. When you‟ve got a big goal set in the future, you can easily get distracted. So, it‟s important that you also set mini-goals, so you don‟t lose sight of the big one. You can set monthly goals – like earning at least $84,000 per month so you‟ll become a millionaire in just 12 short months. What wouldn‟t be a good idea is if you just hope of someday becoming a millionaire with no particular timeline in mind – it can be in 1 year, 12 years, 25 years – it doesn‟t matter to you. When you set a non-time bound goal, then it‟s really not a good goal. Set a deadline, so you have something to work towards.

Table of Contents Introduction .................................... 5 Chapter 1: How To Choose A Kettlebell ................................... 9 Chapter 2: The Benefits of Kettlebell Training ....................... 13 1. Achieve Better Form ............................... 14 2. Improves Core Strength .......................... 15 3. Boost Athleticism .................................... 16 4. Easy Portability 17 5. Lowers Body Fats .................................... 18 6. Improves Posture .................................... 19 7. Inexpensive ..... 20 8. Gaining Strength Without Bulk .............. 21 9. Comfortable To Use ................................ 21 10. Quick Workout .....................................22 Chapter 3: Common Kettlebell Mistakes ............................... 24 Mistake 1: Opting For A Heavier Weight ...... 25 Mistake 2: Generating Force By Using The Upper Part Of The Body . 26 Mistake 3: Swinging The kettlebell Too Fast ...................................... 26 Mistake 4: Focusing On Quantity ................. 27 Mistake 5: Putting On The Wrong Running Shoes ............................. 28 Chapter 4: Remedies To Common Mistakes During Kettlebell Exercises .. 31 Chapter 5: Ways To Use Kettlebells 36 1. Warm-ups ........36 2. Doing Full Body Workouts...................... 37 3. Set A Circuit .... 38 Chapter 6: Kettlebell Workouts for Beginners ...................... 40 1. Kettlebell Swing ...................................... 41 2. Turkish Get Up .43 3. Kettlebell Windmill ................................ 46 4. Single Leg Deadlift .................................. 47 5. Kettlebell Goblet Squat .......................... 48 6. One-arm Overhead Press ....................... 48 7. Kettlebell Deadlift .................................. 50 8. Kettlebell One-arm Row ........................ 50 9. Kettlebell Goblet Half Get Up ................. 51 10. Kettlebell Halo ..................................... 52 11. Kettlebell Clean .................................... 53 12. Kettlebell Pistol Squat .......................... 55 13. Kettlebell Jerk ...................................... 56 Chapter 7: Beginners, Intermediate and Advanced level Kettlebell Workout Plan ................ 60 Beginner Level Kettlebell Workouts ............. 61 Intermediate Level Kettlebell Workouts ...... 62 Advanced Level Kettlebell Workouts ........... 64 Chapter 8: Tips And Tricks To Use When Performing Kettlebell Workouts ....................... 67 Tips You Need To Perform The Kettlebell Swing .............................. 67 Tips On How To Perfect The Single Leg Deadlift ............................. 68 Conclusion ..................................... 69 Sample Content Preview Chapter 1: How To Choose A Kettlebell According to a study conducted at the University of Wisconsin-La Crosse, there are so many ways in which you can choose a kettlebell. Mostly, the kettlebells vary in designs. There are those that are coated with rubber to protect the floors from the resulting impact. Other designs are designed specifically for competitions. Such kettlebells have a straight handle and are uniform in shape and size irrespective of the weight. Over the years, some manufacturers have designed kettlebells with a concave face for ergonomic factors. Others like the newfangled kettlebells work the same way as dumbbells, which means that they can be loaded with plates for weight adjustments with just a single implement. For instance, kettlebell swings and getups are said to get the heart rate up and burn more fats in the same manner a cardio machine does but can do more in re-enforcing good mechanics. Therefore, if you plan on buying your first kettlebell, it is important that you do the test before making the purchase. Start by holding up your hand and touch your thumb to the tip of your pinkie. Take note of the channel that forms on your palm. This is the point at which the kettlebell handle is supposed to rest most of the time. That is from the outside knuckle of your index finger down to the opposite side of your wrist in a diagonal orientation. Follow this by picking up the weight and then holding the handle in the middle so that it fills the channel. Ensure that the bell rests on the back of your forearm and that the wrist at this point is straight. It is important that it does not impinge on the boney profile of your wrist. If at some point you pick up the kettlebell and it rubs against the bone protruding on the lateral side of your wrist, then this means that the weight displacement from the handle is not ideal. In other words, there is a high risk of you getting injured. The best safety tip at this point is for you to avoid choosing a kettlebell that has a thick handle. You will realize that Onnit's handles have a diameter that is a little over an inch. This is enough when it comes to working your grip strength, while not causing unnecessary fatigue. When performing an exercise like a swing, there is a possibility that you will be making so many reps in a single workout. The key here is to ensure that your grip does not burn out. This is mainly because it is counterproductive from a technical standpoint. When the grip is overworked, there is a chance that you will see a whole slew of mechanical problems that will occur. As for how much weight you should begin with, men can typically lift 16 kilos while women can lift 8 kilos. Chapter 2: The Benefits of Kettlebell Training There are so many benefits that you get to enjoy by performing kettlebell workouts. One thing that is important to note is that kettlebell training offers a unique combination of benefits from strength exercises and cardio. As mentioned earlier, kettlebell workout is more unconventional and quite resembles a cannonball with a handle attached to it. You can use it to build your strength, agility, boost balance and endurance while at the same time burn fat. Kettlebell exercises often feature a wide range of lifts and swings. The good thing is that the training tool is quite flexible and can be used for a broad range of intense training exercises. Therefore, if you need a hybrid system for both strength and cardio, the kettlebells are your best option at creating workouts that are not only effective but also time efficient. So, if you are still weighing whether or not to ditch those conventional dumbbells for something that will be worth your while, here are some of the benefits that you do not want to miss when you choose the kettlebell training; 1. Achieve Better Form One of the main things that distinguish a kettlebell from a d usually lies on the offset nature of the load. This is mainly because the center of gravity of a kettlebell is about 6-8 inches away from your grip when you are holding the handle, and this is what makes it quite difficult to control. Because of this, every exercise that you perform ranging from conventual strength movements to more unique kettlebell exercises such as swings, you are going to need a strict form and increased activation of the muscles than you could get from using dumbbell. Let us consider an overhead press. In this case, one of the funniest things when using dumbbell is the fact that so many people are just as happy to press at the point where their elbows are bent at a right angle. However, with kettlebell, the first instinct is to press up to lockout. This is mainly because the offset load serves as a counterweight that plays a critical role in pulling the shoulders back. In other words, the kettlebell plays a significant role in encouraging you to perform each exercise optimally and perfectly. However, if you cannot, for instance, you end up arching your back or twisting to one side when trying to complete the lift, then you most certainly know that your form is broken. When you squat with the kettlebell held in front of your body, this causes you to sit back, and this improves the mechanics of your squat patter tremendously. This in effect paves the way for you to progress to more advanced exercises seamlessly when you get stronger.