Sample Content Preview Chapter 1 – Why Less is More In addition to the immediate benefit of having a tidier and nicer-looking home, decluttering has other powerful benefits, some of which go beyond the tangible. It declutters the mind. Our minds are constantly processing everything around us even if we aren't aware of it. Clutter and mess cause the brain to go into overdrive, processing all the forms, shapes and colors in a space, often leaving us feeling drained and tense. After you declutter, you will notice that you feel calmer and happier in your space because your mind is calmer. Decluttering relieves stress. Naturally, a decluttered mind will mean lower stress levels. In fact, a study carried out at UCLA found that families who lived in cluttered homes had higher levels of stress and tended to have more confrontations. In other words, decluttering is a great stress-buster! 3. Decluttering saves money. Once you experience the peace of mind that comes with a neat, decluttered home, you will be inclined to make wiser buying decisions to avoid bringing new clutter into your space. You will buy only what you really need - and plan beforehand where the item will go in your home and if you really have room for it. You will actually be amazed at how much money you were spending on things you didn't really need. Getting rid of duplicate gadgets and appliances that are just taking up space will also save money on maintenance and upkeep. 4. It makes cleaning easier. This is a no-brainer. Less stuff makes for easier cleaning and less time spent on cleaning. Your home will also stay cleaner longer because there's less clutter to gather dust. 5. Decluttering frees up time. Less cleaning and maintenance means you have more time to spend on things that bring you real value and enrichment, such as spending more time with family and friends, pursuing causes you are passionate about or spending more time outdoors. 6. It transforms your mindset. When you step inside your door into your neat, sparkling home and experience the peace and tranquility it brings you, you will reflect on your lifestyle. You will begin to realize that our crazy, consumer-driven culture does not bring us happiness after all. A simpler lifestyle with fewer possessions will allow you to focus on the truly valuable things in life like family, friendship, travel, and improving your mind. These are the things that bring happiness and contentment. The bottom line is that decluttering has a profound effect on your overall wellbeing. So, with all these benefits in mind, let's roll up our sleeves and jump into the 7-day decluttering challenge! Chapter 2 – Days 1- 4 Decluttering Key Rooms The first four days of the challenge involve a major decluttering of the rooms that are used most often in the home. Once you have done this, you will have completed half the challenge. Remember, the goal is to declutter and not to organize or rearrange. That will come later. Day 1: Declutter Bedrooms • Head for the closets! The rule here is that anything that hasn’t been worn in 6 – 12 months simply has to go. The same applies to things that don’t fit well and duplicate items of clothing. Keep only the clothes that you currently wear, including shoes, handbags, belts, and other accessories. Sort the clothes into three boxes: those that need to be thrown out altogether, those that can be donated and those that you absolutely want to keep but store away (these are things that have sentimental value like a wedding dress or a sweater your grandmother knitted for you years ago but of course, you never wore). • Do the same for all drawers and shelves in the bedrooms. Get rid of books, gadgets and knickknacks that are just sitting there gathering dust. Sort them in boxes to be donated or stored later. • Tackle the nightstands, which always tend to be cluttered with tissue boxes, phones, medicine and other junk. Declutter and place these things in the drawer, where they are still close at hand but out of sight. Nightstands should be bare except for a bedside lamp. • If you have a vanity table, get rid of items like unused hairbrushes, perfume bottles and accessories you never wear. Keep only the things you use on a daily or regular basis. • Sort toys in your kids' bedrooms keeping only the ones your kids play with often. Get rid of old stuffed toys unless they have a sentimental value, games your children have outgrown, broken toys like Barbie dolls without arms, deflated balls and that old Barney doll the dog chewed up. A colorful touch is a great way to keep all your kids' toys close at hand but out of sight when not used.

Sample Content Preview If you have any of these skills then you can market them and make good money online. You will need to be disciplined if you are going to do this as your customers will expect work of the highest quality delivered on time. Probably the easiest online business to get started with is affiliate marketing. If you don’t know what this is the concept is simple. There are a lot of product vendors out there that will pay you a commission for promoting and recommending their products. All you have to do is to sign up to their affiliate program and then drive targeted traffic to the offer. Each time that someone makes a purchase using your affiliate link, you will earn a commission from the product vendor. You can promote physical products or digital products. Physical products are an easier sell but the commissions tend to be low. It is harder to sell digital products but the commissions are usually much higher. There are affiliate networks that you can use to find offers to promote. If you are interested in physical products then you could join the Amazon Associates Program. You can find thousands of products to promote but you will only make around 3% to 5% commissions. If you go for digital products then you can join Clickbank.com or Digistore24.com and find products that offer 50% commission and higher. One thing that you need to bear in mind is that because it is so easy to get involved with affiliate marketing there are a lot of online business owners doing it so you are going to have competition. Do you have the latest bestselling novel swirling around in your head? If so you can write your novel and then self publish it on platforms such as Amazon Kindle and Barnes and Noble. There is also the opportunity to write nonfiction books and sell these on self publishing platforms as well. Dropshipping is where you sell physical products on your website and a dropshipping company fulfils all of your orders to your customers. You do not need to purchase any stock as you just promote the products that the dropshipping company offers. The commissions are not that high for this business so you need to sell a lot of products to make good money. Dropservicing is a fairly new term but the concept has been around for years. It is really service arbitrage – you purchase a service from a freelancer at a low price and sell it at a higher price to the customer. All of these online business models have the potential to make you a lot of money. You must choose the one that is right for you and stick with it. There is a lot to learn about all of these different models. Don’t flit between different online business models as this will never provide you with the results that you want. The grass is always greener over there. You have probably heard this term before. It means that there are better opportunities for your online business success elsewhere. We call this the “shiny object syndrome”. When you choose an online business model there will be people who tell you that you made the wrong choice and that you should switch to another program and purchase their training to show you how to make a fortune from it. A lot of people that choose the wealth creation niche (make money online) are constantly bombarded with new shiny objects to distract them. There are new courses and programs released every single day in this niche. All of them will tell you that you need to stop what you are doing now and follow their lead. We strongly advise that you resist the shiny object syndrome no matter how tempting another offer sounds. Some people are serial purchases of these new “wonder methods” because they believe that the right solution for them is just around the corner. They have hundreds of courses sitting on their hard drive gathering digital dust. Some people buy these products and then never open them! You do not want to get caught up in this negative spiral. Just focus on what you are doing and do it to the best of your ability. We are not saying that you shouldn’t invest in more training for your chosen business model. You should learn everything that you can about it and be prepared to try new methods to make it work. But what you need to avoid is changing direction completely because the grass seems greener over there. If you had to guess why the majority of online businesses fail what would be the main reason in your opinion? Would it be lack of interest? Lack of resources? Not having the best Internet connection? In our opinion it would not be any of these things. The answer is: Not enough traffic! If you do not get targeted visitors to your offers then you are not going to make any money online. You can be promoting a mediocre offer and still make good money from it if you drive enough visitor traffic to it. On the other hand you can have the best offer in the world, but if you don’t send enough targeted visitor traffic then you will not make many sales, if any. Traffic is the most important aspect of any online business no matter what online business model you choose. If you are a freelancer and nobody knows about your services then your online business will fail. As an affiliate marketer if you don’t drive enough traffic to the offers you are promoting then you will not make any commissions. Without good traffic to your ecommerce store you won’t sell anything – and so it goes on. Once you have setup your online business you need to spend the majority of your time promoting it. There are several ways that you can do this. If you do not want to spend money then you can do content marketing, video marketing, social media marketing and so on. If you have a little money to invest then you can use paid advertising to promote your online business. You can purchase pay per click (PPC) traffic from search engines such as Google and Bing. Or you can go for social media ads to get the word out about your business.

Table of Contents Introduction: Why YouTube Stardom is the Perfect Way to Make it Big...............3 Chapter 1: What Will Your Channel Be About?....5 How to Find Your Niche..........7 Chapter 2: How to Make Money on YouTube....10 Advertising on YouTube.......11 Other Ways to Monetize YouTube.......12 Chapter 3: Equipment You Should Invest In.......14 Hardware..............15 Software and Materials........19 Chapter 4: Your Workflow – Creating and Uploading Videos..............21 Chapter 5: How to Make Videos Without Going In Front of the Camera.............27 Chapter 6: Top Tips to Create Amazing Videos That Go BIG31 Chapter 7: How to Help People Find Your Videos...............34 Chapter 8: Top Tips for Growing Your Following40 Closing Comments...44 Sample Content Preview Chapter 1: What Will Your Channel Be About? When creating pretty much any online business – whether it’s an affiliate marketing business, a blog or anything else – the first question you will often need to ask yourself is what it’s going to be about. Or to use the correct internet business parlance: what is your niche? A niche is a subject matter that will appeal to a specific audience. An example of a niche would be ‘sewing’. Sewing is something that appeals largely to older women but also to a lot of younger women these days who are interested in arts and crafts. And of course some men like sewing too – let’s not stereotype here! Either way, most people are either interested in sewing or they are not – thus it has a niche appeal and gives you a specific target audience. You can go even more niche if you like though and choose ‘crocheting’ or ‘bird sewing patterns’ but the ‘more niche’ you go, the more you narrow your audience. Another example of a niche is fitness. Now fitness is a much larger niche because it will appeal to a huge proportion of the population. Nearly everyone will want to get fitter at some point in their lives. It’s still a very specific subject matter that will talk to a very specific type of person but it is a much broader niche. When it comes to internet business, the key often boils down to finding the right niche. And this will often mean finding a niche that has a broad appeal while not being overly competitive. The problem with the health and fitness niche is that you’re going to be going up against a huge number of other channels. Some big names in this space include the Hodge Twins, Athlean-X, Bodybuilding.com, Rob Riches and Eliot Hulse to name just a few. Many of these channels have been around for many years and now have millions of subscribers and huge amounts of money to spend on marketing. That means that if you want to go up against them with a video on ‘how to get abs’, you might well struggle to get your video to a position where it will actually be seen and clicked on. But on the other hand, a YouTube channel about crocheting cat patterns probably won’t get looked for very often and will quickly reach its peak, leaving you with nowhere else to go and a big cap on how much you can possibly earn. So you need to choose the right topic and find that ‘sweet spot’. How to Find Your Niche So how do you find your niche? A good option is to start with the bigger niches and then to focus down and find yourself a smaller sub-niche within the niche. So to start with, let’s look at what the very biggest niches are and what the most lucrative ones are. In general internet marketing, the biggest niches are: - Fitness - Dating - Self-Help - Making Money This is because all of these subject matters are things that have a hugely broad appeal and will appeal to practically everyone. If you have the marketing budget, then you can reach the biggest potential audience this way. At the same time though, these niches are huge because they have something else going for them ‘value proposition’. That is to say, that each of them has something very big and important to offer people – an emotional hook that makes people passionate about a channel. So for example, fitness isn’t really just about getting into shape: it’s about being more confident, sexier, healthier and happier thanks to your training and your diet. People hope that by watching these channels, they can turn their lives around. The same goes for money and dating. These offer complete lifestyle changes – they let people find love or get more sex, they allow them to travel around the world and to wear nice watches. They have a real emotional hook and this means that the products sold in advertising can charge a lot more. People are much more willing to pay for a book that will make them a billion dollars than they are to pay for a book that can teach them how to sew! But YouTube is a weird place. And when you take a look around YouTube you’ll find that these regular rules only partly hold true. But there’s also actually a lot of other highly successful content here that is just… plain inane to be quite frank!

Sample Content Preview When you go to these websites take a look at the various categories and sub categories for inspiration. If there are products being sold on these websites then this is a pretty strong indicator that there is demand for information in the niche. Always check this using the Google Keyword Planner. It is absolutely not a good idea to use the microphone in your laptop, smartphone or the one that is attached to those cheap headphones for your podcast recordings. They tend to be very inferior and the sound quality of your recordings will be very poor. When people listen to your podcasts they will give up on them quickly and leave negative reviews. You must invest in a good quality microphone for your recordings. Borrow one if you have to. When people listen to your podcasts they will judge them on the content that you are providing and the sound quality. Never create podcasts with poor sound quality. There is only so much that you can do with an audio editing application. When you are thinking about the equipment that you need for podcasting you need to think long term. If you are going to provide mostly solo recordings then go for a USB microphone like the Blue Yetti that you can plug into your computer. If you want to invite guests to your podcasting studio then invest in XLR dynamic microphones. Whether you are going to buy a number of good quality microphones or just one, you should always get a pop filter and a stand or boom arm as well. A pop filter will make your recordings sound a lot better and the stand will help you with positioning the microphone so that you can record your voice properly. For a mini podcast studio you should get a mixer and a digital recorder. You will also need boom arms for all of the microphones. This is quite an investment so you may want to progress to this later on once your podcasts are successful. We also recommend that you invest in some good quality headphones. Yes you can record a podcast without using headphones but you won’t know how good or bad it sounds until you play back the recording. With headphones you can monitor sound quality in real time. You will need a good audio editing application for your recordings. It is inevitable that you are going to make mistakes especially in your first few recordings. Fortunately there are two really good audio editing suites that are totally free for Windows and Mac computers: 1. Windows users can use Audacity 2. Mac users can use Garageband These applications will take care of all of your audio editing needs. There are others that cost money but they are really not necessary to get going. You can easily add intro and outro music, sound effects and more with these two audio editing suites. When you are done with your recording you can mix everything down and create an MP3 file. It is also possible to record podcasts on a smartphone or tablet device. To do this you will need a high quality microphone that clips on to your lapel or tie. These are available from Amazon for around $50. You will also need a recording app and there are many free ones available for both Android and iOS devices. Although you can edit your podcasts on your smartphone it can be a bit tricky with the small screen. We recommend that you create an audio file on your mobile device and then use your computer for the editing work. Another thing that you will need for your podcasts is some good cover art. You will use this on your podcast page and on the podcast directories and other pages to identify your brand. If you are not great at graphic design then find someone on Fiverr.com and pay them a few bucks to do a good job for you. Finally we recommend that you use a podcast hosting service for your podcast files. You may have a web hosting account that has unlimited disk space but this is for web files and not for audio files. A good podcast hosting service will store your files for a small fee each month and provide you with an RSS link for your podcasts. More on this later. If you are an expert in your chosen podcasting niche then it can be tempting to just “wing it” and record podcasts on the fly. These rarely work out well. There is always pressure when you are recording so you may miss a number of important points and also mumble a lot. Not a good experience for your listeners! When you are starting out we recommend that you create a full script for each podcast. You can then read from this when you are recording. By doing this you won’t forget anything and you will be less likely to mumble. After a while you can progress to “prompt” scripts where you just work off of a list of prompts to remind you of what you need to talk about. It is a good idea to interview some experts in your niche and turn these into podcasts. You can set up a call using Skype and then record the conversation. Skype does have its own recorder these days which will produce a mono recording in MP4 format. You will have to convert this to MP3 (not difficult) but a mono recording can be problematic. Sometimes with Skype calls one of the participants is recorded a lot louder than the other. If only one channel is used for recording (mono) then you cannot do anything to correct the volume imbalance. There are other Skype call recording apps that will record on two channels so that you can make the necessary adjustments. Another option for interview recording is Zoom. This is more like video conferencing and you set up a room and send out an invite to your interviewee. Zoom calls are always recorded and you will receive this after the call ends. There are free plans and paid plans with Zoom and the recording quality is usually really good. If you are going to interview an expert using an online call then plan this in advance for the best results. Agree a list of questions with the interviewee before you conduct the interview. This gives the interviewee time to prepare and you will get a better quality interview overall. You need to be committed with podcasting and be prepared to launch new podcast episodes on a regular basis. Some podcaster publish every day. We recommend once a week or once a fortnight. Whatever publishing frequency you choose be sure to stick to it.

Table of Contents Table Of Contents ...... 1 Chapter 1: Introduction about Healthy Lifestyle ..... 3 A healthier, happier and more successful you ........ 3 12 Tips for better health ..... 5 Notes on Nutrition ..... 8 Chapter II: Look Good, Feel Better ...... 11 The Importance of Maintaining a Healthy Weight 13 Lowering your cholesterol 16 Why Weight Watchers Doesn’t Work . 18 Drop and Give Me 10! Ways to Lose 10 Lbs. ........ 22 Using Your Weight Loss Plan to Help Others ........ 24 Chapter III: Be Active to Maintain Health..... 27 Walking Your Way to a Healthier You . 27 Running for Success . 29 Cycling to your way to fitness .... 32 Pilates for back pain . 35 Chapter IV: Knowing Different Illness to Fight Them38 Understanding and preventing asthma ....... 41 Living and coping with diabetes. 44 Living with arthritis .. 49 Are you at risk from Alzheimer’s? ....... 51 Dealing with allergies ........ 54 Alter Your Acne Problems . 56 Lowering your blood pressure ... 59 Chapter IV: Natural Healing Powers.... 61 Alternative Medicine Basics ....... 62 The Benefits of Chinese Medicine ...... 64 Improve Your Health with Aromatherapy ... 67 How to Cure Depression without Drugs ...... 69 Sleeping your way to health ...... 73 Sample Content Preview CHAPTER II: LOOK GOOD, FEEL BETTER How we look on the outside very often reflects how we feel on the inside, if we know we look good on the outside and are getting praise and compliments this automatically gives us a boost and makes us feel good on the inside. Ways to looking better on the outside and ultimately feeling better on the inside include dieting, eating a well balanced diet, exercising, and taking general care of your body and also taking care of your mental health. Staying active Keeping active by exercising not only helps you to lose those few extra pounds but also tones your muscles leaving you looking better but also feeling healthier by helping to ward off diseases. There are many forms of exercise and it doesn’t have to be expensive, you can buy cheap basic gym equipment to use in your own home or even take up a form of great exercise which doesn’t cost a penny, walking. In order to maintain the peak of health you should aim to exercise for at least 30 minutes per day every day of the week while maintaining a healthy balanced diet. Eating right A well balanced diet consists of eating at the right times without snacking in-between and eating plenty of fresh fruit and veg, which are rich in vitamins and minerals. If you are trying to lose a few pounds then it is essential that you don’t eat more calories per day than you are burning off and cutting down on foods rich in salt, fats and carbohydrates is essential to maintaining a healthy body. A well balanced diet is considered to be one that includes bread, cereals, fish, lean meat, chicken, potatoes, and dairy products, this along with exercise not only makes you look better but can help to counteract the onset of many health related problems. Taking general care of your body includes numerous small things which go towards making you look good, for example having a make over by way of changing your old hairstyle, getting it cut and dyed can make a huge difference to how you feel and give you a much needed boost. Paying a visit to a manicurist or pedicurist will give your hands and nails a treat, having your teeth whitened at the dentist can give you good reason to smile more. It’s all the little things that can come together to make a big difference that you have to take into account when looking for ways to make you feel better on the outside. Mental health is important too Your mental health, your feelings and thoughts can also make a huge difference to how you feel on the outside and inside. If you have negative thoughts and feelings on the whole then your outlook will be one of negativity that leads to low self-confidence and low self-image. Daily affirmations can help you to change your pattern of thinking and help you gain self-confidence and are an enormous confidence booster. All of the above when combined together can lead to a healthier and happier person who not only looks good on the outside and oozes self-confidence, but is also healthier and fitter on the inside with a better outlook on life in general and so is better able to cope with life. The Importance of Maintaining a Healthy Weight Being overweight not only looks unsightly and makes you feel less attractive it also poses a far greater risk, a risk to your health. Therefore, there are many reasons why it is important that you maintain a healthy weight by eating well-balanced meals and getting regular exercise. Being over weight has been linked with many conditions affecting not only our physical health but also our mental health, studies have shown that those people who are overweight and don’t get regular exercise are more at risk of developing depression than those that exercise on a regular basis and eat a well balanced and varied diet. Experts have agreed that the more overweight a person is then the more likely they are to suffer severe health problems, however once the person takes steps to start losing weight and changes their lifestyle, then the percentage starts to drop. If you are overweight then even just by losing 10 or 20 pounds you can begin to reduce the increased associated risks to your health and make improvements. You should defiantly consider losing weight if you are overweight and any of the following conditions apply to you. If there is a history in your family of certain chronic diseases – people who have relatives with heart conditions or diabetes have been known to develop these conditions if they are overweight. There are any pre-existing medical conditions – high blood pressure, high cholesterol and levels of high sugar are all signs of illness due to being overweight. Having an apple shape – if you carry more weight around your stomach then you are at a higher risk of developing diabetes, some forms of cancer or developing heart problems.’

Sample Content Preview This is not always easy to do but certainly worth the effort. Think back to a time when you didn’t feel the need to compare yourself with others. Write this down in your journal and keep thinking about the time when you started to make regular comparisons. This is powerful because it can help to identify the root causes behind your comparison habit. For example you may have compared yourself to your sister in a negative way because you felt that she got more attention from your parents than you did. Often people do not realize the damage that negative comparisons do to them. When you write down how a comparison makes you feel then you will develop the necessary motivation to change this destructive habit. Most people take the things that they already have in their life for granted. So we recommend that you record a gratitude statement in your journal every day. This will certainly help you to focus on yourself more than you do others. Think about the positive things in your life that you are truly grateful for. You are healthy, you have a loving relationship, you have wonderful children, you have great family and friends, you have a job so that you can pay your bills and so on. Write down three things that you are grateful for in your journal every day. When you do this reflect on how lucky you are to have them. Use statements like “I am so grateful to have my health” or “I am so grateful to have my family”. This will help you to realize that there are a lot more things in your life that are more important than having a new car for example. One of the real downsides of comparing yourself in a negative way to others is that you identify reasons why you are not as good as they are. This is nonsense of course but in the moment these feelings are very strong. This can result in you beating yourself up severely and telling yourself that you are not good enough, useless or worse. Instead of doing this praise yourself for who you are and how far you have come. This will put you in a positive frame of mind and inspire you to do more with your life. Never forget that you are in control of your life. It can be really difficult to stop comparing yourself to others in a bad way but the only person who can change your life for the better is you. So take responsibility to do that and stop letting others control you. Stop worrying about what other people have in their lives. You are the most important person in your life and if you are not happy with things as they are then decide that you are going to change. The world does not owe you anything and neither does anyone else. This is an essential step to prevent you from comparing yourself to others in an unhealthy way but it is also the toughest. You have built up this need to compare yourself over several years and these kinds of patterns are the hardest to break. But break them you must. It will help you when you understand the process involved with making changes to your thoughts and behaviors. The process comprises of a number of stages that increase awareness of the problem and then implementing the necessary change for improved behavior. The first of these stages is called pre-contemplation. At this stage you are not ready to make any changes and this is usually due to the fact that you do not have enough information about the problem and why you should change. Next is the contemplation stage where you are thinking about making a change in your thoughts and behavior. You start to think about the positive aspects of making such a change while also realizing that this can be quite painful to do. After contemplation comes preparation. When you are at this stage you have decided that you want to change and you are in the process of planning how you will do it. After this comes the action stage, where you start to make the necessary effort to implement the change. The final two stages are maintenance and termination. Maintenance is all about checking that the actions you took to implement the change are still working. You may need to make some tweaks to your thoughts and behavior here. Once the change is on auto pilot it has reached the termination stage. If you are in the habit of idolizing others then you need to stop this. It is an unrealistic thing to do and fantasizing about others will get you nowhere. There is always more to another person than meets the eye. By idolizing someone you will only concentrate on the things that appeal to you and you do not see the whole person. When you make unhealthy comparisons with others this leads to you experiencing negative thoughts about yourself. These negative thoughts can be very powerful and can drive your self esteem right down and even make you depressed. When you experience negative thoughts after comparing yourself to someone else then take action immediately by using a positive thought to neutralize it. So for example if the negative thought is “I will never be as cool as her” use a positive thought such as “I am wonderful and can attract all the things that I want in my life”. An alternative strategy is to think about something that you are good at that the other person isn’t. Let’s say that you know a person that is a very good writer. When you think about this you experience negative thoughts about your own writing capabilities.

Table of Contents Introduction * Reasons People Are Unhealthy * The Need For Health In The Modern Age * Toasted Skin Syndrome * Time Poverty * Living in Fear Chapter - 1 Everything about TLC Diet. Chapter - 2 All About Cholesterol * Why Does Cholesterol Matter? Chapter - 3 TLC Diet’s Major Health Benefits * Easy to Follow * It is Proven Effective * Educates People Chapter - 4 TLC Nutrition – An Overview * What Can You Eat? * Fat * Fatty Acids * Healthy Nuts, Seeds, Fats And Oils. Chapter - 5 Let’s Cook In TLC Style * Breakfast Smoothie * Fruit Salad * Grilled Eggplant Slices With Chopped Fennel * Turkey Fillet With Walnuts And Maple Syrup * Beef Chop With Pineapple And Turmeric * Salmon With Zucchini Chapter - 6 TLC Diet - Smart Choices, Eating Out Social Events * Cooking Techniques * Eating Out On The TLC Diet Chapter - 7 Getting Physically Active Conclusion * Tips To Start Today Sample Content Preview Chapter - 1 Everything about TLC Diet. This diet focuses mainly on modifying the increasing or already hyped levels of cholesterol. When the body contains an excessive level of cholesterol, over time it weakens the heart and causes several fatal conditions, like a sudden heart attack and stroke among other serious cardio vascular conditions. It is highly recommended to take charge of your body and health before it worsens beyond repair. This diet encourages healthy measures to lower cholesterol levels by means of diet, exercise and other related methods. It also brings successful weight loss in its wake. For all those struggling with weight loss or health conditions, the TLC diet is a great way to kick start your way to good health and wellbeing. The Therapeutic Lifestyle Changes diet was initially coined by the NATIONAL Heart, lung and blood institute in the year 2001. Due to its beneficial nature, the diet has also been approved and encouraged by the American Heart Association. The diet aims at reducing the LDL levels of cholesterol, also known as the bad cholesterol, which is held responsible for triggering cardio vascular complications. The diet focuses mainly on healthy food options that have been coupled with suitable exercise and required lifestyle changes to help speed the process of recovery without any medications. It not just keeps the LDL levels in control but also works towards providing the body the right level of HDL or the good healthy cholesterol that is required by the body for proper functioning, induced growth and development. Although the diet does bring about some weight loss in its process, the goal is improved health by controlling cholesterol more than focusing solely on losing weight. Well that’s a quick overview of what the TLC diet is, over the next few chapters we will cover exactly what cholesterol is, the benefits of starting a TLC diet program and what foods you need to include in your everyday diet. Chapter 2 – All About Cholesterol Again, and again, food and diet has been named as the major culprit for causing health problems around the world. High blood pressure or Hypertension is now a very big problem. It is considered the number one killer in America, and perhaps in many other countries around the world. Undoubtedly, a person with a high blood pressure is facing many risks in relation to health. There are many complications and diseases associated with having high blood pressure. The truth of the matter is this trend is quite unsurprising. With the fashion in which we are eating nowadays, it is easy to see why high blood pressure is a problem. Considering the current eating trends around the world, it is inevitable that health has suffered. We all eat too much of the wrong things. The fast-food culture is proving to be surprisingly strong. Many of us prefer to eat junk food because it is convenient and easily available. Children are growing obese and adults are growing unhealthy. Our current culture makes it difficult for us to make healthy choices. The current lifestyle choices of modern man are often very unhealthy. Furthermore, it gets even more confusing for people nowadays because there are so many fly by night diet trends and diet rules. It gets difficult to figure out which diets are truly beneficial to your health and which ones are just a passing fad. There are an abundance of different kinds of diets to choose from, it gets difficult to pick which one will be right for you. Many people are concerned about their appearance but are not truly concerned about their health. In effect, you have teenagers who choose to starve themselves in order to look like the people they see on magazines. Health is more than just about having a nice body. It means having a body which functions properly. High blood pressure is a serious problem. It prevents your body from functioning properly, and it might also lead to the development of other diseases. The number of people who are suffering from high blood pressure is growing by the day and it’s surprising that we aren’t taking this problem as seriously as we should. Many are already suffering and many more will suffer if the proper steps are not taken. If you know that you have high blood pressure, don’t ignore it! It can lead to serious complications which could possibly damage your health and your body permanently. If you don’t get the proper medical attention that you need, you might end up with very serious problems. The good news is that there is no reason for you to panic. You can easily take control of the situation if you can make a commitment to a healthier lifestyle. Why Does Cholesterol Matter? For the past few decades or so, cholesterol was always seen as the enemy. It was seen as the reason for heart failures and it was blamed for many things. People feared cholesterol, and the rule in every household was to keep it as low as possible. While there are certain studies which now claim that cholesterol should not be demonized, it should still be monitored well to ensure that a person’s body will continue to function well.

Table of Contents Introduction 6 Chapter 1: Speaking Plainly But Effectively: The Key to Success 9 Honor the Idea 10 Be Yourself 11 Use the Shorter Word 11 Cut Down the Description 12 Communication is Your Top Priority 12 Add the “You” and “Me” 13 Chapter 2: Research And Plan, Then Research Some More 16 Knowledge is Power, And Power is Confidence 18 Chapter 3: The Power Of A Pause 22 Types of Pauses 23 Chapter 4: Don’t Forget About Your Body Language 27 How to Emphasize Your Point Through Body Language 28 Things to Avoid 31 Chapter 5: Say Goodbye To Filler Language For Good 36 Think a Bit Before You Speak 36 Slow It Down 37 Build Some Pauses In Your Speech 38 Drink Water 39 Why Is Filler Language So Bad? 39 Chapter 6: Speaking With Confidence In the Era of Zoom and Other Digital Formats 43 Chapter 7: Practice Makes Perfect 48 Chapter 8: Speaking Techniques for All Situations 53 Know Your Topic 53 Have a Plan 54 Practice 55 Vocal Exercises 55 Composing Yourself Before the Big Moment 57 Conclusion 59 Sample Content Preview Cut Down the Description There are times when you will need to use a description. But there are times when the speech giver is going to try and add some more “oomph” to the story. Adding a lot of adverbs and adjectives around the idea is going to just bury it in details that are not that important. It is usually best to just cut to the chase and save the descriptive language for something else. Your focus is on the message, not on all of the extra stuff that is all around the idea. Communication is Your Top Priority Sometimes when you are speaking or writing, you may find that there is an urge to step the language up. You may look at the work and feel like the language is not pretty enough or that the audience is not going to enjoy it as much. This means that it is working though. Unless you are working through a ballad or a poem, you need to keep your first priority to communicate the message, rather than make it all flowery. Add the “You” and “Me” Another way that you may be trying to use language in order to hide some of your ideas is a vain attempt to sound impressive is to use an impersonal and distant tone. While there are some forms of writing where you can do this, such as journalism, you will find that this is not the case often when you are doing public speaking. To change this around a bit, you will need to add some I and me to the mixture. This is going to be a great way to make yourself seem more impressive and will help the audience to feel like they are being brought into the conversation more than anything else. You will see that it makes your conversation seem more human, which will engage the audience more than before. You can also engage the audience more fully when you speak directly to and about them instead of using “one” or “we” in the sentences that you use. Instead of trying to make the speech done in third person, you should address them directly and see what the difference is between the two speeches. You can choose to work with a recorder to see what the differences in the two speeches before you make a decision. While it is tempting to spend your time working with flowery language in order to get others to listen to you and be impressed, this can hide the message and will not help you to really showcase your ideas and what you want to say. Keeping the language plain and simple will not only help you to showcase your idea, but can make it easier to do a great speech where you do not need to remember all that flowery and complex language. Chapter 2: Research And Plan, Then Research Some More Now that you know it is important to keep the language simple when it comes to doing your speech and public speaking, it is time to work on some of the research. If you do not know a lot about the topic you wish to speak about, then you are going to be nervous. You may worry that you are talking about things the wrong way or that someone will ask you a question that you do not know. People who are experts in their topics for the speech are the ones who tend to do the best. They have a wealth of knowledge to draw from and will feel more confident than others who may have just looked up the information a little bit and called it good. This means that you will need to go through and do as much research as possible about the topic before you ever think about what to put into the speech. Think about a time when you got into a conversation where you did not understand the topic that well. Maybe you had never heard about the topic before or you were just not familiar with it at all. You may have been able to listen quite a bit, but if someone asked your opinion on that topic, you would have been lost and have nothing to say. That is the same thing that will happen if you do not research for your speech. You may only have a basic knowledge of the topic and you will be limited on what you are able to share with someone else. You may even have a stilted type of speech because you are trying to turn that little bit of information into a long speech to help you look impressive. That is not idea, as most of us can agree. Now we can look at it going another way as well. When you are in a conversation and know a lot about the topic, are you the one who is doing a lot of listening or are you the one talking? You will be able to answer a lot of questions about the topic and can keep up with the conversation, leading it, directing it, and having fun in the process. You can even teach others a bit more about the topic because your knowledge is so vast on that topic. This is a much better way to go into your public speaking role. Knowing as much about the topic you wish to present is going to be important. And surface level research is not going to do it. You should do as much research as possible in the amount of time that you are given. If you have a lot of time, then your goal is to become an expert in the field, getting as many points of view and references that you can find. If you are short on time, you can still do some research to find out as much as possible. Your goal is to learn as much about the topic as possible. Even if you do not add some of that information into your speech, you will find that it can be useful along the way. It will help you to answer questions and to go off topic if that is necessary. It never hurts during the presentation to have too much knowledge than too little. Knowledge is Power, And Power is Confidence The important thing to remember here is that knowledge is going to be powerful. It will help you do a better job when it comes to preparing the speech that you would like to do. Many people assume that they are going to be able to do a few minutes of research and then be ready. But your goal is to be one of the most knowledgeable people in the room about that topic. This makes sense; no one goes to a speech or a presentation about topics that they already know a lot about. They are there to learn more and to see what you are able to teach them about that topic. You need to have the knowledge to show them that they can trust you and listen to everything that you have to tell them. So, take your time researching. Knowledge is your power when it comes to doing a presentation. The more that you know on a topic, the easier it is to give a long speech without rambling or restating the same facts over and over again. You will have plenty of topics to utilize and that is powerful when you prepare and give a speech.

Sample Content Preview Chapter 1: Overview What Are Productivity Apps? A productivity app is a software that is specially devised to help you save time, be better organized, be able to achieve certain tasks faster, leading to increased productivity. There are hundreds of apps available today that can help you become more efficient in almost every area of your life. There are apps to help you organize exercise routines and workout times. There are apps to help you track calories and organize meal plans for diets. Some apps help you organize your social media activity while others help with sharing information and collaboration, as well as organizing daily tasks and schedules. Whatever you want to be more efficient in your life, there's an app for it! How Do Productivity Apps Work? Productivity apps simply make brilliant use of technology: lightning-fast internet, smartphones, tablets and laptops, as well as dedicated servers that help keep the apps functioning and up to date. All of this comes together to provide users with a seamless experience with no effort on their part. In addition, productivity apps are designed for the average user and are simple and easy to use. What Are The Main Benefits Of Productivity Apps? Productivity apps are designed with one basic goal in mind: to help the user finish certain tasks efficiently and quickly. Some additional benefits include: - Productivity apps are regularly updated automatically by the provider. You don’t' waste time installing manual updates or additional features. - New features and improvements may also be added from time to time based on user feedback. - Unlike traditional applications that require you to work on a desktop PC or laptop, productivity apps allow you to work on the go, where you are able to access information, email and documents via any device including your phone. - Many apps can be customized to fit your specific needs Common Productivity Challenges Productivity apps help you overcome some of these common challenges: - Distractions - Forgetfulness - Disorganization - Crowded, overlapping schedules - Email chaos - Communication and information-sharing - Re-doing work Now, let's jump into what you really want to learn about. Here are the seven peak productivity apps and how they can benefit you. Chapter 2: 7 Apps That Can Supercharge Your Productivity APP #1: Cloud Magic Newton Mail Who it's for: people with more than one email account. Almost everyone today has more than one email account, usually a personal account and a business account, in addition to others that fall under various business subcategories. Jumping from one account to another to check emails can be more time-consuming than you think, especially if you need to check your emails frequently. How it works: Cloud Magic gathers all of your emails in one place for instant access. You are able to see all of your messages in one place instead of having to switch to different inboxes. Special features: Send Later, Read Receipts, Connected Apps, and Undo Send are some other brilliant time-saving features that make reading and replying to email less tedious and time-consuming. The app also offers you the ability to organize your mail under different categories. Use case: You have a 5-minute break and decide to check for any urgent emails. You simply access Cloud Magic to instantly review all the emails received from across your various accounts. You reply to anything urgent and voila, you have saved loads of time and effort! Price: Subscription-based for $49.99/year. Get it at: https://apps.apple.com/us/app/newton-mailemail- app/id721677994 APP#2: Letterspace Who it's for: Anyone who has issues keeping paper notes in order, which are easily misplaced or lost - that's basically everyone! In today's, digital world, dealing with paper is more of a hassle because we're used to access so much of what we want online. This cool app will easily get your paper issues sorted by organizing your notes. How it works: Basically, it allows you to make notes for anything and everything; phone calls you need to make, appointments you need to confirm or shopping lists. You can even make a note to yourself about where you've put a certain document. Letterspace uses a web language called Markdown syntax, which preserves the form of your text. This means you can write anything from to-do lists, schedules or even paragraphs of a book or paper you are working on and the app preserves the form as it is. Special features: There are dozens of note-taking apps similar to Letterspace. But Letterspace goes one step further by providing a nifty note-organizing function. It uses #hashtags to organize and file your notes so that you can quickly find what you need without having to scroll through the whole content. Users are also commending the unique swipe bar that facilitates scrolling, as well as highlighting and moving around blocks of text. There is also a feature that allows you to choose the font that appeals to you most. Use case: You have a report due tomorrow morning. It's finished but you just can't remember where you put it. If you made a note to yourself on Letterspace, you could quickly pull it up. It could be under the hashtag "important docs". The note tells you that the report is in the third right-hand drawer of your desk in a blue folder. Price: Letterspace can be downloaded for free from the App Store with in-app purchases. The Mac version is also free. You can also download a trial version of different color schemes or buy them for $1.99 to $4.99.

Sample Content Preview When you are able to break down your habits into these four parts it becomes a lot easier for you to understand how habits work. In turn this provides you with a way to break a habit. The psychologists call this 4 step process the “habit loop”. It makes sense doesn’t it – something triggers your habit and then you have a craving to indulge in it. The craving for the habit is so strong that it elicits a response from you which is a behavior or action. While you are indulging in this behavior you will send pleasure signals to your brain which will reinforce the habit. Here is an example. You have had a stressful afternoon at work. This triggers the craving for a drink. Instead of going home after work you go to the bar just down the street where everyone knows you. You spend all night in the bar which sends pleasure signals to your brain. The 4 elements in the habit formation process form a neurological loop which enables you to create new habits and put them on autopilot. As soon as the habit is triggered you will follow the routine automatically. It is not really automatic, but because it happens so fast it certainly feels like it is. The good news is that there are a number of effective ways that you can eliminate the bad habits from your life. Some of these are going to be more effective for you than others. This is because we are all different and have certain inclinations and unique circumstances. So let’s take a look at the five most common ways of eliminating bad habits: This is a classic way of eliminating a bad habit that has been around for a very long time. It is probably the hardest method out there and takes an incredible amount of willpower. A lot of people that experience a certain amount of success with the cold turkey method report that the bad habit returns after a while. What is cold turkey? Well it means that you just decide to stop the bad habit from this point forward. So if you smoke cigarettes you can just stop smoking them. Cold turkey is used a lot to wean people off of a hard drug addiction. You may have seen documentaries on TV about this. It can be a very tough road to shake off an addiction. Eliminating bad habits using any method is not going to be easy. The reason is because all of our habits are deeply ingrained within us. Bad habits often trigger repeats and when this happens the old bad behavior quickly comes to the surface. Unfortunately it is this triggering that makes cold turkey the most ineffective of the methods that we will share with you in this report. If you go cold turkey and you are unable to sustain the breaking of your bad habit then this can leave you feeling resentful and that you wasted your time. This can be a crushing blow for your self esteem. You tried and you failed. It wasn’t possible for you to pull it off. You do not have the resolve or the stomach for a fight like this. Can you see how this can happen? That doesn’t mean that cold turkey never works though. A lot of people have quit smoking and other bad habits using cold turkey. They had to endure a lot of pain and anguish to achieve this but the reward for giving up smoking was so great for them that they pulled it off. Breaking a bad habit with the cold turkey approach is very good for you as a person. It demonstrates that once you put your mind to something you are going to follow through with it. This sends powerful signals to your subconscious mind which will help you to persevere with other tough challenges in the future. There have been a number of studies that have shown that the brain stores habits in a different way than it does other memories. With a habit, there is an emotion within you that creates a trigger which in turn creates a strong urge for you to behave in a certain way or take a specific action. So what does this mean? Well one school of thought is that habits are hardwired into your brain meaning that there is no way you can remove them. So after you have formed a bad habit it will remain there for the rest of your days. This would explain why a lot of drug addicts return to their bad ways after rehab. But it doesn’t explain why some do not. Another school of thought is that you do not eliminate a bad habit but you overwrite it. Instead of performing the old routine when the habit is triggered you will perform a new routine which is good. You are effectively reprogramming your brain to take another course of action instead of the old one. To make this work for you, the new routine has to be a lot stronger than the old one for the overwrite to stick. The science of neuro linguistic programming (NLP) works in this way. It is an effective method for interrupting old destructive patterns and replacing them with new ones that are beneficial to you. This does work and can be very effective. What you are doing here is changing your existing habit loop. The trick is to replace the original loop with another that means more to you. It brings a greater reward. So if you smoke cigarettes the next time that you have an urge to smoke you can replace this with something else. You know that this is bad for your health so you replace the smoking routine with something that is good for your health like some gentle exercise. If your health is more important to you than the kick you get from smoking then this will work. Over time this new pattern takes hold and you will find that it is near impossible for you to return to the old bad habit.