Table of Contents Network Marketing Facebook Basics ............ 3 Using A Great Profile ....... 4 Find Friends with Similar Interests ................ 5 The Power of Photo Albums and Video ........ 6 Learning How to Use Fan Pages Effectively .. 7 The Power of Facebook Events ..................... 8 Using Facebook Business Pages .................... 9 Give Rewards to Your Subscribers .............. 10 Facebook Marketplace And Plugins ............ 11 Final Words ................... 12 Sample Content Preview Perhaps the first step would be to log on to the Facebook entity to start the search for either old, lost connections or find and make new connections. Going to the “my friends” page will allow the individual the opportunity to have a quick view of the lists of current friends and some details about them. Also accessing the “friend finder” tab or “search your address book” will allow for the contact details to be viewed. When all the relevant details are correctly entered the individual’s email and password will be able to get the contacts from Hotmail, AOL, Gmail, MSN and Yahoo in the drop down menu phase. Upon clicking the page featuring the external address book specification will be visible and this will include even those already recorded as friends on Facebook. The final step would be to then click on those that interest the individual to be requested as friends, upon which the receiving party will either decline or accept the promoting, and respond accordingly. Once the contact list is made available, writing posting that is individual and personal in its style rather that one format fits all is a more professional way on initiating contact. This individualistic design will help to create the sense of sincerity and honesty. When some form of acknowledgement is evident, thanking the other party for the response is equally important. Also to be included for maximum social marketing exposure is the posting of material that includes the websites, twitter account, links and any other self explanatory platforms used for the furtherance of the endeavor being touted. The Power of Photo Albums and Video Sometimes mere written descriptions of something will not work as effectively as actually having the visual picture of it. Therefore, the use of photo albums and videos can be quite useful in getting the desired message across to the viewers. Posting these on Facebook usually contributes to all the members of the group being able to view and comment on the material being posted. Add Extra Material This is especially important if the material intended for posting is also something that is meant to be shared with a certain target audience. There is also the element of convenience whereby all the members of the target audience is unable to view the material at the same time, thus facilitating and catering to this is where the use of photo albums and videos play a part. Below is a step by step menu on how to feature the photo or video on Facebook: • Clicking on the video icon or photo icon on the publisher at the top of the group wall is the first step. • Then the photo should be taken or the video loading started. • For the photo then posing and following the onscreen instructions while for the video the click should be done on the choose file icon. • Adding a comment to the photo or navigating the video to the select click and do so. • The last step would be to select share and this would bring the posting to the target audience intended. This form of posting is definitely beneficial as it can be considered comparatively cost effective as most of the elements involved do no really require expert involvement. Using this method to get the service or product recognized by the target audience will eventually help to create the awareness needed to elevate the revenue earning process.

Table of Contents Benefits Of Aerobic Exercise ......... 3 Different Types Of Aerobic Exercises ............ 4 Wading In Water Aerobics ............ 5 Aerobic Breathing ......... 6 Aerobic Dance ............... 7 Aerobic Equipment ....... 8 Aerobic Kickboxing ........ 9 Step Aerobics .............. 11 Aerobics For Kids ......... 12 The Best Types Of Aerobics ........ 13 Aerobics basics ............ 15 Aerobics During Pregnancy ......... 15 Aerobic Equipment ..... 16 The Beauty Of Aerobic Exercises......... 18 The Need For Aerobics............ 19 Sample Content Preview Exercise does not only calm and help the body, it could also help in boosting a mood of a person. Achieving better health and physical results through aerobics could increase self-esteem and self-confidence. It is even used to reduce stress, anxiety and depression. Aerobics have numerous benefits. In fact, some would say that aside from physical and mental benefits, aerobics could also help in improving sexual performance. There are also different types of aerobic exercises which could capture the interest of people with different ages and characteristics. However, aerobics may not be safe for everybody. Those with certain illnesses and those that are pregnant should take necessary precautions when performing aerobic exercises. Before trying any aerobic routine, it is important to consult with a doctor first especially if you have an existing or past medical condition. Different Types Of Aerobic Exercises Aerobics is one of the most popular types of exercises in the market. Its use of music, dance, equipment and other facilities have contributed to its popularity. Aerobic exercises are workouts that intend to increase the heart rate for a period of time. This would cause the body to have higher intake of oxygen which would result into better blood circulation, weight loss, faster calorie and fat burning. Other physical activities can also be considered as aerobic workouts, like swimming, running, walking, jogging, and cycling. An aerobic exercise would start with a 5 to 10 minutes of warm-up stretching and exercises. After the warming-up, the routine proper would follow, lasting for about 20 to 30 minutes. The last part of the workout will be the cooling-down process. There are different types of aerobic exercises for different levels of individuals. Skill, health and comfort are things to be considered when choosing what type of aerobic exercise would fit with the individual’s needs and abilities. Some of the types are : • Low-impact aerobics As the name implies, low-impact exercises don’t include activities which could harm the bones and joints like jumping and bouncing. Exercises performed had lower intensity, thus reducing the risks of injuries and leg overuse. In this exercise, one or both feet should always be in contact with the ground. With low-impact routine, you do not start with a high note. An individual could start performing the exercises on a slower rate and gradually increase its intensity. Low-impact aerobics is ideal for seniors, obese and overweight individuals and of course, pregnant women. • High impact aerobics High impact aerobic exercises use different movements. It could include jumping, turning, shuffling, doubling, etc. This kind of workout intends to develop the abdominal area, calf, and also the cardiovascular system. If an individual is agile and active prior to working out, then high-impact aerobics may be the best option. But for beginners, slower and low-impact exercises is recommended first. When the individual is already comfortable with this low-impact level, then it would be safe to proceed with the second level. Keep in mind that doctor’s discretion is always important. • Step Aerobics Step aerobics uses step benches for working out. This kind of aerobics is actually low in impact. There are studies showing that step aerobics can help a person reduce weight, given the fact that its impact is only half of the impact used when riding a bike at home. Overall, this process or workout is dedicated for the development of the lower body. • Aerobic kickboxing It is also called cardio boxing. This is one of the most effective workouts for losing weight. Although, aerobic kickboxing is tiring, its effects on the body are great. It could definitely help in building more energy and longer stamina. It is also called cardioboxing and can burn about 800 calories in an hour. • Water aerobics Another low-impact exercise but delivers huge results, whether it is for weight loss or improving over-all health. Water aerobics, according to experts, burns calories faster compared with land-exercises because of the water’s resistance.

Sample Content Preview Raspberry nice cream with homemade granola Serves 4 – 6 Ingredients Granola 1 tablespoon coconut oil A handful of coconut flakes A handful of coconut chips 2 cups mixed nuts, roughly chopped. (Walnuts, Brazil nuts, Pepitas, Chia seeds, Sunflower seeds – equal portions) Ground cinnamon to taste Rice malt syrup (optional) Nice cream 4 bananas, peeled, thickly sliced and frozen 250g frozen raspberries ¼ cup of coconut water or water Fresh seasonal fruits Method Granola 1. Preheat oven to 120ºC 2. Combine all ingredients, then spread evenly on the tray. 3. Bake for about 20–25 minutes until golden, turning halfway through the cooking time. The darker it is, the crunchier it will be. 4. Remove from the oven and allow to cool.

Sample Content Preview 56. The best time to workout. There may be certain times of the day when the fitness gym is filled with a lot of people. In most cases, this would be after office hours or early in the morning. Thus, if you can choose what time to visit the gym, then do it at the middle of the day. By doing that, you can ensure that you won’t have to wait for your turn in order to use certain workout equipment. 57. Resting in between your workout sets. Keep in mind that resting in between your sets is important. However, if you want to make good use of your time while you are at the gym, then you should rest shorter during the early sets, and longer at the later part of the session. It is best to do this, since your muscles are still fresh at the beginning part, and they need more time to rest as you approach the end of your session. 58. Avoid talkative persons at the gym if you want to save time. When you visit the gym, you would eventually notice that some persons simply do not know when to stop talking. If you accidentally get beside them, then they may get you delayed. With that, if you want to save time, then see to it that you avoid such persons. If they really want to talk to you, then just tell them that you have to proceed, and that, you can talk once you are done. 59. Do not forget your triceps. Lots of people workout their biceps, since it is the muscle group that they can immediately see in front of the mirror. However, you should also workout your triceps, since it is also a large muscle group. By working out your triceps, you can make your arms larger. 60. The best way to build your triceps at home. Triceps are muscles that can be found opposite your biceps, and they are not very easy to target. To develop them while you are at home though, you can perform the closed grip push up for it. This routine is just similar to the traditional pushup; and, the only difference is that, you need to position your hands near to each other on the floor. 61. How to build your arms faster. Making your arms bigger would also make you look like a bigger person. To achieve that, you should workout not just your biceps, but its opposing muscle as well, which is your triceps. The best thing about working out these muscles is that, while you are putting pressure to one of them, the other one is forced to rest. 62. Frequency of strength training. It is true that you can do cardiovascular exercises on a day to day basis. However, when it comes to strength training, you have to see to it that you have at least a day of rest in between your strength training exercise routines. This is to ensure that your muscles are given ample time to recover and get developed. 63. How to avoid injuries. In order to avoid injuries, you need to make sure that each exercise routine you perform is done properly. To achieve that, you can ask an expert for help in performing it. This is important not just in preventing injuries, but also in making sure that you can achieve your goals soon. 64. How to exercise at work. If you want to continue burning more calories even at work, then you should see to it that your physical activities are not limited. In other words, whenever you need to talk to an officemate, you should avoid using other means than talking face to face with him. Thus, you should not make use of the phone, chat, and email. 65. Perform your exercise routines slower. It is actually best not to rush yourself whenever you exercise, especially when it comes to strength training. Performing the routines slower would actually ensure that you are targeting the right muscle groups. On top of that, it would also help in preventing injuries. 66. Increase your intensity regularly. In order to prevent workout plateaus, it is best if you increase the intensity of your exercises regularly. You can achieve this by increasing the amount of weight that you would be lifting from time to time. Aside from that, you can also do it by increasing your number of repetitions. It is best to do this, so that your muscles would be prompted to develop better and bigger ones. 67. Keep in mind that each routine usually targets certain muscle groups. When you workout, especially with strength training, you have to keep in mind that each of the routines targets certain muscle groups. Thus, it is not a good idea to simply perform any type of routine that you come across with. It is best to identify the muscle groups that you want to enhanced, and select your routines according to that. 68. Practice proper breathing. When you workout, you have to make sure that you practice proper breathing. This is to ensure that you won’t run out of breath when you exercise. On top of that, it would also help you perform the exercise routines properly. See to it that you practice breathing technique, so that you can go through your workout session without becoming too fatigued.

Sample Content Preview Muesli bars Makes 15 Ingredients 3 cups (350g) organic raw muesli with coconut ½ cup (50g) LSA (ground linseed+almonds+sunflower seed) 3 eggs 1 teaspoon vanilla essence ½ teaspoon ground cinnamon ? cup olive oil ¼ cup honey 2 juicing apples, skin off & grated Method 1. Preheat oven to 160? Celsius. 2. Combine muesli, LSA, eggs, vanilla essence, cinnamon, olive oil, honey and grated apple in one large bowl until mixed through. 3. Line square baking tray with baking paper. 4. Spoon mixture into tray, making sure mixture is flat and even. 5. Cut off overlapping baking paper. 6. Cover with a piece of greaseproof paper, use the bottom of a ¼ cup to flatten the surface 7. Evenly sprinkle a few pumpkin & sesame seeds on top, repeat step 6. 8. Bake for 25 min until lightly golden. 9. Cool, then cut into 15 rectangular pieces.

Sample Content Preview Homestyle baked beans Makes 4 serves Ingredients - olive or canola oil spray - 1 medium brown onion,peeled and diced - 2 cloves garlic, crushed - 1 tbs no-added-salt tomato paste - 1 tsp smoked paprika - 400g can no-added-salt diced tomatoes - 1 tbs salt-reduced tomato sauce - 1 tbs Worcestershire sauce - 420g can no-added-salt cannelini or butter beans, drained and rinsed - 3 tbs parsley, finely chopped - 4 slices wholegrain bread, toasted - freshly ground or cracked black pepper, to taste Method 1. Spray oil in a medium saucepan and cook onion and garlic over medium heat until softened. 2. Add the tomato paste and smoked paprika. Stir through and cook for 1 minute. 3. Add the can of tomatoes, including juice, tomato sauce and Worcestershire sauce. Mix well and bring to the boil. 4. Reduce the heat and simmer uncovered for 10 minutes until slightly thickened. 5. Add in the cannellini beans and stir until heated through. 6. Remove from heat, mix in the parsley, pepper and serve on toast.

Table of Contents Introduction Salads, Vegetables, and Side Dishes Main Dishes Good-for-You Cornbread .......................4 Homestyle Biscuits ......5 Savory Potato Salad ......6 Candied Yams ...............7 Smothered Greens ........8 Limas and Spinach .......9 Vegetable Stew ..............10 Classic Macaroni and Cheese ...............11 Autumn Salad .............12 Flavorful Green Beans ..........................13 Caribbean Casserole ...14 Spicy Okra ...................15 Crispy Oven-Fried Chicken 18 Mouth-Watering Oven-Fried Fish 19 Finger-Licking Curried Chicken 20 Poached Salmon 21 Jamaican Jerk Chicken 22 Baked Pork Chops 23 Jumpin’ Jambalaya 24 Scrumptious Meat Loaf 25 Spicy Southern Barbecued Chicken 26 Desserts 1-2-3 Peach Cobbler ...28 Mock-Southern Sweet Potato Pie ........29 Southern Banana Pudding ...................30 Summer Breeze Smoothie .....................31 Tangy Fruit Salad .......32 Recipe Substitutions for Heart Healthy Cooking .................... 34 Is It Done Yet? Temperature Rules for Safe Cooking ...................36 Sample Content Preview Good-for-You Cornbread This is not only good for you, but good in you—making it a healthy comfort food. 1 cup cornmeal 1 cup flour ¼ cup sugar 1 teaspoon baking powder 1 cup low-fat (1%) buttermilk 1 egg, whole ¼ cup margarine, regular, tub 1 teaspoon vegetable oil (to grease baking pan) 1. Preheat oven to 350 degrees Fahrenheit. 2. Mix together cornmeal, flour, sugar, and baking powder. 3. In another bowl, combine buttermilk and egg. Beat lightly. 4. Slowly add buttermilk and egg mixture to dry ingredients. 5. Add margarine and mix by hand or with mixer for 1 minute. 6. Bake for 20–25 minutes in an 8 x 8-inch, greased baking dish. Cool. Cut into 10 squares.

Table of Contents Chapter 1: Introduction - The Benefits of Systemizing Your Business ................ 6 What is Systemization ................. 7 Why You Need to Systemize Your Online Business .................. 8 Chapter 2: Start Here - List Your Most Recurring Tasks ............. 12 Step One: Identifying Recurring Tasks ............ 12 Step Two: Organizing and Prioritizing the Functions ............. 19 Step 3: Developing Policies and Procedures .. 21 Step Four: Documenting the Processes .......... 22 Step Five: Implement the Processes .............. 23 Step Six: Diagram the Flow of Your Business .. 23 Chapter 3: Tools for Systemizing Your Online Business ............ 25 Asana ................. 25 Ontraport ............ 26 Slack .................. 26 Deadline Funnel .. 27 Lead Pages ......... 27 Calendly ............. 28 GoToWebinar ...... 28 DropBox ............. 28 Google Docs ....... 29 Google Calendar . 29 Webinar Jam ....... 30 Screencast-o-Matic ................. 30 HootSuite ........... 31 Infusionsoft ........ 31 MailChimp .......... 31 Needls ................ 32 Salesforce .......... 32 IFTTT ................... 33 Chapter 4: How to Document Your Processes – How to Create Standard Operation Procedures (SOPs)..... 34 How to Document Your Business Systems ...... 34 Develop Naming Conventions ... 35 Writing Your First Procedure ..... 36 Numbering the Steps in the Procedure ........... 37 Creating the Action Steps for Your Processes . 37 Implementing Your New Standard Operating Procedures ..... 40 Get Employee Buy-In ................ 40 Chapter 5: How to Outsource Tasks Like A Pro .... 41 Step One: Identify Your Outsourcing Task ....... 42 Step Two: Write Your Project Description ........ 43 Step Three: Eliminate Unqualified Bids .......... 46 Step Four: Pick 3 to 5 Qualified Candidates ... 47 Step Five: Pick the Most Qualified Freelancer . 49 Chapter 6: Systemization Using Automation Tools ................... 52 Zapier ................. 52 Flow ................... 52 Pipedrive ............ 53 TextExpander ...... 53 Alfred ................. 53 IFTTT ................... 54 Shortcat ............. 54 Robotask ............ 54 Tallyfy ................. 55 Intercom ............. 55 Delivra ................ 55 Autopilot ............ 56 mHelpDesk ......... 56 Chapter 7: How to Scale Your Business to the Next Level ......... 58 Create the Right Strategic Plan . 58 Measure Effectiveness with Accounting ......... 59 Focus on Sales and Marketing .. 60 Five Steps to Build a Baseline Lead-Generation System ...... 62 Implementing Marketing Controls ................. 63 Hire the Right People ............... 64 Conclusion ......... 66 Sample Content Preview What is Systemization Many online business owners, when they hear the word “systemization,” turn to the idea of an endless array of meetings that create a ton of action items that must be followed up on at the next meeting so even more action items can be created. In short, people believe that systemization is nothing more than an ongoing, convoluted series of processes that only make running a business more complicated. This couldn’t be further from the truth. Having a systemized business doesn’t mean that you’ll be caught up in so many policies and procedures that you lose all ability to work on anything productive and it’s not about filling time or creating the illusion of being busy. Systemization is not about creating a machine and being dominated by that machine. Systemizing your business doesn’t have to be complicated. True systemization is about creating a stable functioning procedure that knows what needs to be done, has a way to do it, and gets the job done. When you have a truly systemized business, you free up more of your time to focus on more important aspects of your business, like marketing, strategy, and product creation. When your company is systemized correctly, the procedures make sense and always have a purpose. With systemization, everyone in the business knows what to do and when to do it. There are no endless meetings to deal with, no complicated policies to follow, and no time wasted with spinning the wheels. This isn't to say that all the processes within an adequately systemized business are going to be fun. However, when organized properly, the tasks can be completed in a reasonable amount of time, leaving the rest of the day to work on something more interesting, like converting more prospects to buying customers, creating a new product line, or writing new sales copy. True business systemization, frees you, while a lack of systemization creates endless work and stifles your ability to succeed. Why You Need to Systemize Your Online Business There are many benefits that you can gain by systemizing your online business. With a sound system, people in your organization have a clear understanding of the work they need to perform and what is expected of them. Without policies, there are many unanswered questions, and quality and service can’t be guaranteed. Now that you understand why it's good to have a systemized business let's explore the benefits that you can gain. Reduce Costs Managing your email inbox or reading through piles of mail isn't the most efficient use of your time. As the business owner, your time would be better spent analyzing new business opportunities or developing new product lines. Delegating many of the days to day tasks that are required to run a business, can free up your time so you can focus your energy on the activities that will allow you to grow your business and increase revenues. Without clearly documented business procedures, you can’t delegate those daily tasks that eat up most of your time. By recording your processes, you can easily delegate tasks knowing that they will be done correctly, allowing you to free up your time to oversee more projects, which brings in more revenue for your growing business. Increase Efficiency Documenting procedures allows you to discover any unnecessary steps that you may be taking. When you record your systems, you provide yourself with the opportunity to improve the process, which can result in cutting costs and freeing up your valuable time to grow your business. It can also help you complete tasks with fewer mistakes. Taking the time to document new procedures and re-document existing procedures can provide you with opportunities to make the daily tasks more efficient and freeing up your time to focus on growing business revenue. Improve Performance Businesses that lack procedures often have employees that have their own way of handling tasks. While this can make your employees happy, it can also lead to inefficiencies. Not having documented procedures can lead your team to complete the same function in different ways. Recording the best way to perform the task will allow everyone to become more efficient in his or her jobs and improve their performance. Improve Communication One of the biggest killers of time and profit in a business is miscommunication. When there are no documented procedures in place, internal and external communication becomes a huge issue. When you have clearly written procedures, there are fewer arguments over how things should be done. Scale Your Business Having procedures in place for training new staff will reduce the stress your current staff endures when training new team members. Following documented hiring procedures will allow you to hire the right people for each job and they'll be able to follow procedures without requiring additional assistance. When your new hires receive better training, they can become more productive at their jobs. They can be trained in a way that reduces the number of mistakes being made and improve their overall performance. When your employees perform better, you can gain more sales and have fewer errors to deal with, ultimately cutting costs.

Table of Contents Introduction 4 Tips for healthy, thrifty meals 5 Some best buys for cost and nutrition 8 Tips for healthy cooking 10 Keep your family’s food safe 11 Menus for 2 weeks of meals 13 Recipes 18 Food lists for 2 weeks of meals 69 Recipe list 74 Sample Content Preview TIPS FOR HEALTHY, THRIFTY MEALS WHY PLAN MEALS? To help you and your family be healthier. When you plan meals, you can make sure you include enough foods from each food group. Pay special attention to serving enough vegetables and fruits in family meals. To help you balance meals. When you are serving a food with a lot of fat or salt, you can plan lowfat or low-salt foods to go with it. For example, ham is high in salt. If you have ham for dinner, you also can serve a salad or a vegetable that doesn’t need salt. To save money. If you plan before you go food shopping, you will know what you have on hand and what you need. Also, shopping from a list helps you avoid expensive “impulse” purchases. To save time and effort. When you plan meals, you have foods on hand and make fewer trips to the grocery store. Planning also helps you make good use of leftovers. This can cut your cooking time and food costs. TIPS FOR PLANNING Build the main part of your meal around rice, noodles, or other grains. Use small amounts of meat, poultry, fish, or eggs. • For example, make a casserole by mixing rice, vegetables, and chicken. Or try Beef-Noodle Casserole (p. 22) or Stir-Fried Pork and Vegetables with Rice (p. 26). Add variety to family meals. In addition to cooking family favorites, try new, low-cost recipes or food combinations. • For example, if you usually serve mashed potatoes, try Baked Crispy Potatoes (p. 49) or Potato Salad (p. 58) for a change.

Sample Content Preview Eat for a Healthy Heart Making healthy food choices is one important thing you can do to reduce your risk of heart disease— the leading cause of death of men and women in the United States. According to the American Heart Association, about 80 million adults in the U.S. have at least one form of heart disease—disorders that prevent the heart from functioning normally— including coronary artery disease, heart rhythm problems, heart defects, infections, and cardiomyopathy (thickening or enlargement of the heart muscle). Experts say you can reduce the risk of developing these problems with lifestyle changes that include eating a healthy diet. But with racks full of books and magazines about food and recipes, what is the best diet for a healthy heart? Food and Drug Administration (FDA) nutrition exper t Barbara Schneeman says to follow these simple guidelines when preparing meals: • Balance calories to manage body weight • Eat at least 4.5 cups of fruits and vegetables a day, including a variety of dark-green, red, and orange vegetables, beans, and peas. • Eat seafood (including oily fish) in place of some meat and poultry • Eat whole grains—the equivalent of at least three 1-ounce servings a day • Use oils to replace solid fats. • Use fat-free or low-fat The government’s newly released “Dietary Guidelines for Americans 2010” also says Americans should reduce their sodium intake. The general recommendation is to eat less than 2,300 mg. of sodium a day. But Americans 51 or older, African-Americans of any age, and people with high blood pressure, diabetes, or chronic kidney disease should restrict their intake to 1,500 mg. The government estimates that about half the U.S. population is in one of those three categories. Packaged and Restaurant Food Schneeman, who heads FDA’s Office of Nutrition, Labeling, and Dietary Supplements, says one way to make sure you’re adhering to healthy guidelines is by using the nutrition labels on the packaged foods you buy. “Product labels give consumers the power to compare foods quickly and easily so they can judge which products best fit into a heart healthy diet or meet other dietary needs,” Schneeman says. “Remember, when you see a percent DV (daily value of key nutrients) on the label, 5 percent or less is low and 20 percent or more is high.” Follow these guidelines when using processed foods or eating in restaurants: