Sample Content Preview How Intermittent Fasting works With some intermittent fasting plans you will have an eating window of 8 hours each day and a fasting window of 16 hours. This means that you need to consume calories during the 8 hour window. So you will consume less calories than you need during the 8 hour window (calorie deficit) and when this is over and you are into the fasting period your last meal will be digested around 3 to 4 hours into the fasting window. This means that for around 12 hours your body will have no food to use for fuel and it will have no choice but to look to your fat stores as a source of energy. It doesn’t matter if you are awake or sleeping your body will always need to burn calories to keep all of the processes going such as maintenance and repair. It will use your stored fat for this. The concept of intermittent fasting is very simple. There are no requirements for a low carbohydrate diet, detoxification, a ketogenic diet and so on. All you need to do to get the best results is be fully compliant during the fasting windows and go for a calorie deficit approach during your eating windows. It is no wonder that intermittent fasting is so popular these days. There are other health benefits associated with intermittent fasting as well that we will look at in the next chapter. Once you get into the habit of intermittent fasting you will find that it is easy for you to maintain this lifestyle. Why Intermittent Fasting is better than other Diets If you choose another type of diet you are constantly thinking about what you can and cannot eat. When people are used to eating whatever they want it can be extremely difficult for them to change to a strict diet and most people do not have the necessary willpower to maintain this for very long. The reason that intermittent fasting works better than other diets is because it requires a lifestyle change and not a complete change of what you eat. You are going to change your eating patterns by introducing an “eat” and “not eat” cycle into your life. Your focus changes from what you should eat to when you should eat. Although we recommend a calorie deficit approach to eating you do not have to do this. This means that you have a lot more freedom during your eating windows that those people that are on a rigid diet. Please understand that intermittent fasting is not an easy ride. At first you may find it very difficult to fast for a period of time. You will need to be resilient here and keep on going with your intermittent fasting. After a while it will all become a lot easier. In the next chapter we will discuss the benefits of intermittent fasting… You may think that burning fat and weight loss are the only benefit of intermittent fasting. This is not the case, and in this chapter we will make you aware of the other benefits of intermittent fasting. The main reason for you understanding the various benefits of intermittent fasting is that it will provide you with the motivation to keep going. It is likely that you will experience some tough times with intermittent fasting, especially at the start. With these benefits in mind it will inspire you to push through any tough times and keep going. Losing Weight If you were to ask people why they are embarking on an intermittent fasting regime the chances are that almost all of them will tell you that they are doing it to lose weight. There is a lot of evidence to support that intermittent fasting will help most people to lose weight pretty quickly. There are several reasons why intermittent fasting helps people to lose weight. One of the main reasons is that it helps to boost your metabolism which helps your body to burn fat faster. Another reason why intermittent fasting is good for weight loss is that you are very likely to decrease the number of calories that you consume every day. This will lower your insulin levels and also help to increase your levels of growth hormone. It will also increase the amount of norepinephrine in your body. Studies have shown that intermittent fasting helps to increase the metabolism by as much as 14%. With a higher metabolism you will burn more calories. Over a period of 3 to 24 weeks you can lose weight at a rate of 8% which is really impressive. A lot of people that participate in intermittent fasting claim that they see a reduction in the circumference of their waist of around 7%. This is all down to reducing the amount of belly fat that you have which is the fat that can do the most harm and lead to serious diseases. Another reason that intermittent fasting is better than other diets is that it does not result in the same amount of muscle loss. Muscle loss can be a real problem with diets that restrict calorie intake. Cell Repair When you participate in intermittent fasting the cells in your body begin the process of removing waste cells. This process is called “autophagy”. It is all about the breaking down of the cells in your body. Autophagy also helps to metabolize broken and dysfunctional proteins that build up over time in the cells. The main benefit of autophagy according to the experts is that it provides protection against the development of some serious diseases such as cancer and Alzheimer’s. So intermittent fasting can help you to prevent disease and live longer and healthier. Insulin Resistance Unfortunately, there are more people struggling with type 2 diabetes today than there ever were before. It is more common with people that are considered obese. With diabetes you experience elevated blood sugar levels caused by insulin resistance. If you are able to reduce your insulin then you should reduce your blood sugar levels. This is a great way to protect yourself from type 2 diabetes. There have been a number of studies proving that intermittent fasting can help with insulin resistance. It can help to reduce blood sugar levels significantly. Some of the studies showed a decrease in blood sugar levels of 6% when people were fasting. When you are fasting your insulin levels can fall by as much as 30%. This proves that intermittent fasting can help to reduce the effect of diabetes and prevent you from getting the disease. Improved Brain Function Whenever you do something that benefits your body it will often benefit your brain as well. By increasing your metabolism through intermittent fasting you are very likely to improve your brain health as well. Another benefit of intermittent fasting is that it can reduce the amount of oxidative stress. Fasting can also reduce blood sugar levels and inflammation. By reducing insulin resistance as we have already discussed as well these things all help to increase brain power. There have been studies that show intermittent fasting helps to boost the growth of nerve cells. This also helps to enhance the brain. Fasting can also increase a brain hormone called brain derived neurotrophic factor. If you have a deficiency with this hormone then you are more susceptible to depression. One other reason that intermittent fasting can protect your brain is that it can protect you from the damage caused by strokes. So as you can see, intermittent fasting is a good way to protect and enhance your brain.

Table of Contents Introduction ......... 5 Chapter 1: The Past: It's Gone Forever 8 Life is a Journey ......... 9 The Past is an Experience .. 10 The Past Cannot Be Changed....... 13 Chapter 2: Dangers of Getting Stuck in the Past .... 16 Chapter 3: Why the Past Doesn't Equal the Future 26 The Past is a Closed Chapter........ 26 The Future is a Blank Page 28 The Past is a Shadow ......... 29 The Past Doesn't Define You ....... 31 Chapter 4: Benefits of Forging Ahead ......... 34 High Self-Esteem ..... 34 Prevention Of Depression .. 36 Healthy Relationships ....... 37 Finish Strong . 38 Have A Testimony ... 39 Chapter 5: How to Bounce Back From Past Failures ....... 42 Treat The Past As A Lesson ......... 42 Surround Yourself With Positive People ......... 44 Leverage Your Strengths .... 45 Receive More Training ...... 46 Chapter 6: Great People Who Had Rough Pasts .... 50 Benjamin Graham ... 50 Oprah Winfrey ......... 52 Rihanna ......... 53 Abraham Lincoln ..... 54 Nicki Minaj .... 55 Eminem ......... 56 Chapter 7: Overcoming Negative Self-Talk .. 58 The Monkey Mind.... 58 Self-Fulfilling Prophecies .. 62 Self-Sabotage Behaviors .... 64 Chapter 8: Making Plans for a Better Future ........ 67 Build Positive Self-Image .. 67 Build Self-Esteem .... 69 Set Goals ......... 71 Practice Journaling .. 72 Practice Meditation . 73 Celebrate Every Progress ... 74 Conclusion 76 Sample Content Preview The Past Cannot Be Changed You cannot move on from the past and focus on the present if you don’t realize that you cannot change the past. The truth is that it is gone forever. All you can do is to ensure that you make the best out of the present and your future. It is normal that you feel hurt when you made a mistake that cost you a golden opportunity. In the same way, you will also feel bad if you did something that ruined your relationship. However, you need to learn to forgive yourself and realize that you cannot undo what you have done. Besides, who says you cannot get an even better opportunity than the one you missed? Some people make statements like “Opportunity comes but once” but it is not true. Life often presents us with better opportunities than the ones we have missed previously. Nonetheless, many people end up missing those chances again because they are not prepared for them. They were not ready because they were still thinking about their past failures. In the same way, it is not true that you cannot find a better lady or man than the one that broke up with you. Moreover, if a person truly loves you, he or she will be willing to overlook your mistakes and stick with you during your low moments. So, the fact that the person broke up with you because of your mistakes can be a blessing in disguise in the long run. You might still find a person who will love you and stick with you come rain, come shine. Nonetheless, you will never be able to find such a person when you are still stuck in the past. You will not give better people the opportunity to win your heart again because you are still thinking about your ex. You cannot change the past. It is time to start over! Chapter 2: Dangers of Getting Stuck in the Past When you have refused to start over, you are endangering yourself in various ways. As earlier mentioned, it can make you lose sight of the opportunities around you. This chapter explores what you stand to lose when you’re stuck in the past. Depression According to the World Health Organization, depression is a leading psychological problem affecting millions of people around the world. Note that depression is different from the occasional mood swings we have because of an unpleasant event. Depression is more intense and persistent than that. When you are depressed, you will not want to talk to anyone. You will prefer to stay on your bed rather than go out to have social interactions. At that moment, everything in the world becomes colorless and tasteless to you. Note that depression can become fatal in the long run. It can lead to suicidal ideation. In other words, depression can make you feel like taking your life. Meanwhile, you should never get to that point. There is nothing worth it in this world that should make you feel that taking your life is the best option. As long as you are still alive, you can still rewrite your story. No one is denying that you are hurt, but you cannot get stuck in the past. The price can be too costly. Guilt Guilt can become a serious issue when you feel that you could have done things differently. It is that feeling you have when you’re at fault. You wish you didn’t make the choice that led to the disastrous outcome, and it is weighing down on you. According to Socrates, “an unchecked life is not worthwhile.” So, it is normal that you think about your mistakes and learn from them so that you can be better prepared for future events. However, it is a problem when you cannot let go of the negative emotions you have from that experience. Note that you cannot separate guilt from depression. In other words, when you are feeling bad about yourself because of your past mistakes, you can eventually become depressed. Remember that depression can lead to suicidal thoughts. So, you will be doing yourself a lot of good by letting go of the past. It’s good that you are not happy about your mistakes. Nevertheless, you need to move on. Shame You can feel ashamed of yourself due to moral failure. For example, if you cheated on your partner, you might feel bad about the action for a long time, especially if the person broke up with you because of that. In the same way, you might feel ashamed if your personal sex clip was uploaded on social media. No one can deny that these situations will make you stigmatized for a while. Nonetheless, your story has not ended unless you decide to quit. It is noteworthy that no man can walk out of his own story. You have to end it somewhere, somehow. You can either choose to stand up and heal your wound or choose to be defined by your past mistakes. The truth is that there are people out there who are still willing to give you an opportunity to prove yourself. However, you will miss those opportunities when you keep thinking that you don’t deserve to be loved and respected because of what you did in the past. Lack of Focus It is challenging to be focused when you are thinking about the past. You will struggle to make plans or set goals because you are still thinking about what could have been. This situation is common to people who were close to achieving something monumental, but it didn’t work out eventually. So, they feel that it is not likely they get it right again. It’s not true that you cannot achieve success again because things went south the last time. However, you need to be focused. Don’t let a sour relationship make you a monster. Stop saying things like you can never love anyone like you loved your ex again. You’re only reacting because you felt bad about the heartbreak. In the same way, you should not be lackadaisical in your attitude in your new job because your last boss treated you badly. You have a new opportunity to rewrite your story, don’t ruin it. Poor Performance You cannot be at your best when you’re not emotionally stable. People going through heartbreaks often find it difficult to perform at the same level they used to perform before the incident. When you allow the thoughts of your mistakes or a negative event in the past to keep coming at you, you will either be slow while executing a project or carry it out shabbily.

Table of Contents Introduction 5 CBD Explained 6 How CBD Can Improve Your Life 11 The Top 5 Forms of CBD 17 What You Need to Know 22 Common CBD Myths & Misconceptions 26 Final Words 31 Resources 33 Sample Content Preview CBD oil comes from these resinous trichomes of the cannabis flower. However, there are many different strains or varietals of the plant, and the amount of CBD in the flowers depends on which strain you harvest. Low-resin industrial hemp, which is legally defined as Cannabis with less than 0.03 percent THC by dry weight, has fewer trichomes (and thus, less oil) than high-resin strains do. However, most high-resin strains nowadays are THC-dominant with little CBD. Therefore, it’s important to choose an appropriate CBD-rich Cannabis strain Once you have a CBD-rich source, you then extract the oil. There are several ways to do this and each has its pros and cons. The purpose of this extraction is to make the CBD and other beneficial components of the flower available in a highly concentrated form. Because the cannabinoids are naturally oily, separating the CBD from the plant material creates a thick, potent oil. CBD is soluble in both oil and alcohol. Thus, the process of extraction usually uses a chemical that can dissolve an oil or alcohol-based compound. These chemicals include supercritical CO2, ethanol, hydrocarbons like butane, and common olive oil. CO2 extraction is one of the safest methods, and it’s the one most commonly used commercially. Under high pressure and fluctuating temperature, CO2 becomes a liquid which can flush out the active ingredients of the plant matter. This method is very effective because each compound in the oil can only be extracted by CO2 under very specific temperatures and pressures. This means you can fine-tune the process to extract pure CBD instead of a chemical stew. Ethanol extraction has been used in many cultures for centuries. In 1854, the US Pharmacopeia recommended ethanol-based tinctures of “Indian hemp” to treat many ailments (including anxiety, depression, pain, and even muscle spasm). Until 1937, when the Marijuana Tax Act was passed, these tinctures were commonly sold and used by the public, and in recent years, ethanol extraction has once again become popular. Today, food-grade grain alcohol is used to create very potent, high-quality CBD-rich oil suitable for oral ingestion. Hydrocarbon extraction (such as butane, hexane, or propane) has some major advantages as well as disadvantages compared to the other methods. When done properly, this technique is very effective at separating cannabinoids and terpenes from unwanted plant components like chlorophyll. However, the hydrocarbons are highly flammable. The potent concentrates of this extraction method, which are inhaled or “vaped,” can be very harmful to the user, especially if they have compromised immune systems. Finally, olive oil extraction is simple and cheap – and you can do it at home if marijuana is legal in your area! Heat the plant matter in the oven. This will turn THCA into THC and CBDA into CBD. Steep the flowers and leaves in the olive oil. Then sift, strain, and separate the oil from what’s left of the plant. Note: This process doesn’t strain out the THC, so this product can produce a “high.” Cannabis-infused olive oil is perishable and should be stored in a dark, cool place so it doesn’t spoil.

Table of Contents Introduction 5 Google Meet 101 8 How to Start a Meeting 14 Joining a Meeting 16 Adding People to a Meeting 20 Changing the Layout 22 Adding Captions 25 Useful Controls 27 Final Words 32 Resources 34 Sample Content Preview If you’d like to start your own room, simply click on the “New Meeting” link. This will bring up a choice of three options. We’ll talk about the other two later – for now let’s focus on “instant meeting.” Click that and you’ll be asked to allow Google Meet to share your microphone and video camera. This is essential because without these permissions, nobody can see or hear you. Once you give your permission, you’ll see yourself on the screen inside your meeting room. Your room will look a lot like the old “Brady Bunch” TV show opening. It will show a tile or thumbnail image of everyone in the room. It will also have various features at the top and bottom of your video image. The most important options are at the center bottom. These are the microphone, the “leave call” button, and the video camera. Clicking on the microphone once will mute you, which means no one will be able to hear you or anything going on around you. You’ll know if you are muted because the button will be bright red with a line through the microphone icon. Just click it a second time to un-mute so you can speak. The “Leave Call” button is how to end your participation, so don’t click that until you’re ready to exit. And the video button turns your camera on and off. This is useful if you have to do something else where you’re able to remain on the call but not the camera. When your camera is off, others in the room will either see a blank screen with your name, or your profile image, if you have added one to your Google account. Another useful button is available at the top right of your screen: the chat button. It looks like a little cartoon speech bubble and when you click it, the chat screen will pop up to the side of your room. You can type whatever you need to say at the bottom, then either hit your “enter” key, or the little arrow symbol beside your words. Chat is useful when sharing information like web links or comments you don’t necessarily want to interrupt the speaker with. There’s another little button beside the chat. That looks like 2 little heads beside each other and clicking that reveals a list of everyone who’s in the room and on the chat screen. Once you’ve gotten the hang of entering and leaving the room, and can mute and unmute yourself, you’re ready to go. Now, let’s look at some basic and more advanced tips and tricks for Google Meet. How to Start a Meeting One of the easiest ways to start a meeting is just to go to meet.google.com on your computer or laptop and click the “New Meeting” link, but you can access Google Meet from your Gmail account, or by using the app, too. If you’re using an Android phone, just get the Google Meet app and open it. Tap “New Meeting” and you’ll see the three options: get a meeting link to share, start an instant meeting, and schedule in Google calendar. From there, the experience is the same as when using Google Meet from your computer or laptop. If you’re using an iPad or iPhone, download the Google Meet app and open it. Tapping “New Meeting” pulls up the familiar three options you can choose from. Are you beginning to see how easy Google Meet is to use? You can also start or join a meeting from your Gmail account. Log into your account and look on the left-hand side of the screen, toward the middle (or toward the bottom on some accounts). You should see “Meet” followed by two choices: new meeting or join a meeting. Choose “New Meeting” and you’ll see the familiar three choices pop up. When your guests begin to arrive in the room, you’ll hear a chime for the first five participants, then you’ll just see a silent notification for everyone else. And that’s all there is to starting a meeting! Anyone can do it, even if they’re a technophobe. We’ll talk about some other things you, as room administrator, will need to know about, but first let’s continue with the basics.

Table of Contents Introduction Chapter 01 - What is Snapchat? Chapter 02 - Getting Your Brand on Snapchat Chapter 03 – How to Use Snapchat? Chapter 04 – Snapchat Features that Businesses Use the Most Chapter 05 - Advanced Features of Snapchat Chapter 06 - Introduction to Marketing on Snapchat Chapter 07 – Tips to get Your Initial Following Chapter 08 – Want to Build Fans through Snapchat Stories? Chapter 09 - Discover Snapchat’s Partner Program Chapter 10 - Viewing Statistics Chapter 11 - Using Snapchat at Live Events to get Followers Chapter 12 - Delivering Personal Content through Snapchat Chapter 13 - Give Followers an Inside Look Chapter 14 – How to Run Contests & Promotions on Snapchat? Chapter 15 - Aligning Yourself with Niche Influencers on Snapchat Chapter 16 - Measuring Your Success with Snapchat Chapter 17 - Learning From Other Brands on Snapchat Chapter 18 - Integrating Snapchat with Your Site & Social Media Conclusion Sample Content Preview How Snapchat Works Snapchat is a program that works with a very specific media for communicating with other users. There are a couple of differences that make this program unique and one of the most interesting social media platforms in use today like using photos and videos to communicate with other people. While Twitter, Facebook and most social media platforms mainly communicate with text, the only text that you will find here is the captions on pictures and videos. Another difference was Snapchat is that when you post your pictures and videos they will only last from 1 to 10 seconds with just a single exception, which we’ll get into later. It might be difficult to understand how this works if you’ve never used the application. Just imagine that someone you are following on social media posts something and you get an alert. You go to their feed and check what they have posted and it is either a picture with a caption or a short video, or if you didn’t get there fast enough, you missed out. That’s basically how Snapchat works and you have followers and friends on the platform just like you do with other social media websites. What’s the Point of Snapchat? Snapchat is leading the way into the future of social media. This platform is going to be one of the big ones that will serve the next generation of consumers. The app is already being used by most teenagers and even Facebook has seen the value of Snapchat and offered $3 billion for the company. However, the creators of Snapchat believed in their company enough that they refused Facebook’s offer. Facebook has people who analyze a great deal of data in order to predict future trends and if they think Snapchat is valuable then brands should be jumping on as quickly as they can. So, what’s the point of Snapchat? To socialize. To build a following. To communicate with other people who share interests with you or have an emotional investment in what you are posting. On one hand, Snapchat is just a social media platform but on the other hand it may be the application which leads the charge into the future where social media posts will be less text and more pictures and video. Brands like Mashable, National Geographic and Comedy Central as well as several dozen others see enough value in Snapchat to advertise with the application as part of the discovery feature and thousands of others have joined the platform as well. If you have a brand – it should be on Snapchat. Chapter 02 - Getting Your Brand on Snapchat The first thing that you’re going to need to do if you want to reap the benefits of the Snapchat application is get your brand onto the platform. This chapter will explain exactly what you need to do to create your Snapchat account and how to fill out your profile information correctly so that your Snapchat is ready to use and you can start getting followers and marketing your brand in new and interesting ways. Signing up Obviously, the first thing that you’re going to want to do is download the Snapchat application. You can add this app to either your Android or your iOS device. There is no support for Windows operating systems as of yet or any of the lesser-known ones. Once you have Snapchat downloaded on your phone or mobile device, launch it and you’ll be taken to a screen where it will ask you to either sign in or sign up. You are going to sign up with the following information: Email Address You want to use an email address that you actually check. In fact, this may be a good time to use your main email address – or the one for your business. Whatever you do, don’t just make one up because you will have to verify your account. Password and Date of Birth The next thing that you’ll enter is your password and your date of birth. There aren’t many restrictions with your password and you should have no problem entering one. Your date of birth is also easy, using the date tool that comes with most mobile devices. Your Phone Number The last thing that you’ll enter is your phone number. You want to enter your valid mobile number because they are going to send you a verification code that you’ll have to enter into the app to use it fully. Verification Code They’re going to send you the verification code but you may not be able to enter it into the app without some help navigating to the right place. Since we are going to get into navigation in a later chapter, and explain where everything is, for now just know that the place you enter your verification code is under the gear icon that opens the settings menu.

Sample Content Preview Chapter 2: Oatmeal It is no secret that oatmeal is considered to be a favorite breakfast all over the world. It keeps you full and provides your body with lots of fiber. However, these are just minor benefits compared to the ones that they are capable of providing athletes. Oatmeal is quite a popular ingredient in a body builder’s diet and makes for an important component of daily meals. It need not always be consumed for breakfast and can be eaten as a pre/post workout snack. Here are some of the reasons that make oatmeal ideal for athletes. B vitamins One important vitamin that is essential for the upkeep of muscle health and metabolism are B vitamins. B vitamins include vitamin B6, B7, B3 and B5, all of which are required to improve muscle function. A single cup of oats is capable of providing your body with the requisite amount of B vitamins and increasing muscle recovery. You will also feel energetic for several hours without having to snack in between. Magnesium An important component of an athlete’s diet is magnesium. Magnesium is required to relieve sore muscles, enhance cell repair and cut down on the stress hormone known as cortisol. Magnesium also helps in maintaining a healthy nervous system. A single cup of cooked oats can leave you with 275 milligrams of magnesium, much more than what several vegan foods combined can offer. Proteins It’s a no-brainer that athletes require proteins to build stronger muscles. Proteins help in building leaner muscles that are not easily burned away during the performance. People might wonder as to how vegans can meet this protein requirement without the addition of meats and eggs to their diet. The answer lies in oatmeal, as they can easily replace these ingredients and increase body proteins by a large margin. Just ½ a cup of cooked oats can contain 7 to 9 grams of proteins, which is ideal for athletes. Dry oats are often added to pre-post workout shakes in order to capitalize on their protein content. Iron An athlete’s body requires a good dose of iron, as it binds with oxygen and circulates throughout the body. A cup of cooked oats is capable of providing you with 18% of the minimum requirement thereby making it a must have in the mornings. Beta glucans No athlete’s diet will be complete without the addition of foods that are rich in beta glucans. These help in draining cholesterol from the bloodstream and provide the body with ample soluble fibers. You will have the chance to develop a leaner waistline through the consumption of oatmeal on a regular basis. As a vegan, you can prepare oats using water or substitute milk with almond or soymilk. Chapter 3: Leafy greens (Kale and spinach) Leafy green vegetables are loaded with multiple vitamins that are required to maintain a healthy body. There are several types of leafy green vegetables that one can choose from, but kale and spinach take top billing for the amazing health benefits that they provide. Some of these benefits are as follows. - Kale Nutrients Kale is rich in many essential nutrients including iron, Vitamins A, C and K. All of these help in increasing your body’s capacity in recovering from muscle soreness. It also contains the highest amount of lutein, which is a potent antioxidant. Kale assists in enhancing cell repair and ensures that your body has the chance to fully recover after each session. Cholesterol It is obvious that no athlete will be able to resist the temptation of digging into some of their favorite snacks. This includes potato chips and wafers that athletes tend to eat, feeling guilty. However, one great substitute for this can be baked kale chips. They taste great and ensure that you do not subject yourself to unnecessary calories and cholesterol. In fact, kale is known to cut down on the level of cholesterol in your blood stream thereby making it the best snacking option for vegan athletes. - Spinach Calories Spinach is low in calorie content. Spinach can be quite filling without the addition of unwanted calories. Just a quick blitz in the blender and you are left with a healthy juice sure to increase your nutrition through several folds. Energy Spinach is said to contain nitrates that contribute toward increasing cellular efficiency. You will feel energetic before and after a workout and have enough energy to carry on without feeling too tired. Bones It is crucial for athletes, especially women athletes, to pay keen attention to their bone health. Excessive pressure on bones during workout and performance can weaken them and lead to bone deficiencies. One good way of dealing with this is through the incorporation of spinach in your day-to-day diet. Spinach contains vitamin K in abundance, which is required to maintain strong bones. It also contains calcium that can further improve bone health. Fiber Fiber is required to digest food and maintain a clean stomach. Spinach can provide you with a good dose of fiber. Just a cup of spinach juice will leave you with 3 to 4 grams of fiber. Apart from kale and spinach, you can also consume arugula, chard, collard greens, curly endive and tatsoi.

Sample Content Preview According to reports, every year there are 265 billion customer requests and companies spend over $1.3 trillion to serve these requests. However, leveraging chatbots can help you save up to 30%. This is because chatbots speed up response times and can answer up to 80% of routine questions. Offer 24/7 Automated Customer Support No one likes waiting and neither do your customers. In fact, 91% of customers who are unhappy with a brand leave without complaining. Chatbots can help engage customers 24/7 with immediate answers to all the frequently asked questions. Offering excellent customer service round the clock will naturally have a positive impact on your customer satisfaction and retention. Boost Customer Engagement To build a successful, sustainable business, it’s essential to keep your customers engaged. Brands that successfully engage with their customers can increase the customer spend by 20% to 40%. By leveraging chatbots, you can take your customer engagement to the next level. Chatbots improve customer satisfaction by delivering immediate one-on-one responses to your customers – exactly what customers want. By using this problem-solving approach, you’ll make your customers happy and satisfied. Chatbots also offer real-time conversation. They are the fastest way to communicate with your customers, which saves time and money for both you and them. Improve Team Productivity By 2020, chatbots are predicted to handle 85% of customer service communications with no human interaction. Chatbots will play an integral role in the shift from human to automated customer services for every brand. While they can’t replace human agents completely, they empower you to offer primary support that filters a customer request before it’s directed to human agents. To improve the productivity of your team, you need to automate your sales and customer service tasks. Using chatbots, common queries can be answered immediately, allowing your customer support agents to focus on important tasks that need human involvement. Improve Lead Generation, Qualification, and Nurturing Using the information that chatbots receive, you can deliver personalized messages that assist customers along the “buyer’s journey.” This is because you can use a chatbot to ask relevant and necessary questions, persuade the visitor, and generate leads. Chatbots make sure there’s a seamless conversation flow, which generates higher conversions. Apart from using chatbots to generate potential customers and notify the sales team, you can also use them to determine the unqualified leads through identified KPIs, such as relevancy, budget, timeline, and resources. This prevents you from dealing with time-consuming leads. Ways Chatbots Are Used in Business Artificial Intelligence (AI) has advanced significantly in the last decade, and chatbots are one of the most useful products of this AI evolution. Chatbots can help businesses reduce the time taken to answer customer queries and they also reduce the number of customer service agents. It’s estimated that the chatbot market will reach $1.25 billion by 2025. That’s because many brands are investing in improving their customer experience. The benefits of chatbots go beyond offering immediate responses to customers. They can also perform business tasks such as collecting customer information, scheduling meetings, and reducing overhead costs. That’s why the size of the chatbot market is expanding exponentially. Thus, many startups and savvy brands are now incorporating chatbots into their daily operations, interaction with customers, and sales processes. Here are five ways businesses can use chatbots: Deliver Excellent Customer Service This is a great option for businesses that don’t want their customers to: Wait for the customer service agent’s answer — “Hold on while we connect you to an available customer agent”, which is frustrating, isn’t it? Search for answers in the FAQs — customers don’t have the time for scrolling dozens of FAQ pages. Streamline the Shopping Experience To offer a great shopping experience only requires you to write what you want to the chatbot and it’ll send the information to the sales department. Customers don’t have to repeat several times, “I need the same product, but with metal buttons.” Also, the chatbot remembers customer preferences, and it uses this information to offer them a great experience when they return. Personalize Communication Chatbots answer the specific questions customers have instead of displaying a long list of unnecessary information. Remember; the more attention a customer gets, the greater their desire to buy something. This is where chatbots come in handy. You can use them to deliver personalized messages to customers and offer one-on-one help, which will ultimately boost your conversion rates.

Sample Content Preview eBooks aren’t hard-selling documents. They usually take a short time to create, can be marketed easily, and are valuable to most audiences, whether they are B2B or B2C. They are cost-effective and easy to compile. For example, you can sassily create an eBook from previously written blog posts that tie together and deliver a message. You can include URLs and encourage your audience to get on your list, join your communities, and buy your products and use your services – all through eBooks. These three content types are well-known yet subtle marketing tools that you need to use to ensure that your content marketing strategy will be successful. Plus, every single piece of marketing collateral you create can be reused, repurposed, and reformatted to increase the return on investment exponentially for all three types of long-form content marketing, while grabbing your audience’s attention and keeping it due to the design and information inside. What Is Included in a White Paper? A white paper is a datacentric multipage document that is written in a formal way, helping the reader understand the issue, solve their problems, or make the right choices. A white paper (sometimes written “whitepaper”) uses a lot of research and data to persuade the readers on behalf of a specific recommendation or solution. A white paper is a great way to showcase your expertise and to market yourself to your audience without being in high pressured sales mode. Instead, you provide information that highlights the expertise, knowledge, and value of the solutions you are recommending. Choosing Your Topic When you decide that you want to create a white paper for marketing purposes and educational purposes for your business, it’s imperative that you first choose a good topic. Like anything else, when choosing a topic, you want to consider your audience and your expertise, and you want to create a white paper that is focused on the solution for the one specific problem that you’re highlighting within the white paper. Preparing Your White Paper A white paper needs to include a lot of data and research to make it a true white paper. Therefore, to prepare you need to conduct comprehensive research that includes references from internal documentation as well as industry resources that are authoritative in nature as well as reliable and credible. It will help to create a thorough outline or mind map (depending upon your preference) to ensure that you include all the information needed. Formatting Your White Paper The format of a white paper is consistent with most business reports and documentation, with the addition of a conclusion that is more of a recommendation at the end to guide readers toward making a purchase. White papers take a considerable amount of time to research, develop, and complete. However, a good white paper can increase opportunities for your business and makes for great evergreen content that you can use throughout your content marketing efforts. This makes the hard work totally worth it in terms of your return on investment. Sometimes the conclusion for a business report is written at the beginning of the document, but in the case of a white paper, the conclusion or thoughts and opinions of the writers are placed at the end. The final section is supposed to be the deciding moment for the reader, and the white paper takes the reader on a journey through awareness, consideration, and decision right in one report. The main point is that you need to make your white paper persuasive and easy to understand for the reader. For this reason, you’ll need to format the document in an orderly way by choosing an accurate title, including an abstract or brief overview of the white paper’s main points, and so forth, which allows the reader to understand that this is the right document for them to read. Then you need to state the problem and provide background information; all the original research, secondary research, and information should be communicated here. Finally, you’ll want to offer up the solution at the point of decision making, along with the major findings repeated in the conclusion. Of course, always provide a list of references. It helps to follow industry guidelines on formatting, using either MLA or APA citation formats. White papers take a lot of understanding and knowledge of research methods, data collection, and subject matter expertise. Investing in creating white papers will pay off, though, in many ways (as mentioned before), because its content that can be reused, repurposed, and reformatted for use all throughout your marketing funnel. You can see an example of a white paper here, called The High Cost of Doing Nothing. What Is Included in a Case Study? Another way to present information to your audience is through a case study. Case studies provide analysis of a specific business problem and then compare the results of using specific solutions, ultimately designed to promote one solution that the evidence shows is the most effective. Why Use a Case Study? A well-designed case study will increase your credibility, showcase your success, and provide a lot of content that you can use in other areas by repurposing the information. Case studies illustrate to the reader how you or the subject created success in their specific situation using your recommended or self-created solution. They build trust through storytelling and are based on positivity and success. A well-designed case study will include: Subject Matter Description – Your customer’s demographics, pain points, and problems, and experiences up until the breakthrough, are good ways to explain all the background before the subject used the solution, including perhaps trying other solutions. The Subject’s Goal – It’s imperative to know what the subject’s goals were as they figure out and find the real solution to their problem. Explaining the goal in the way SMART goals are created is imperative here, so that they see how it all works. The Subject’s Hypothesis – Once you explain the goal and the strategy that will be implemented based on the goal, it’s important that the reader also understands what was expected to be the results versus what they actually were. How the Subject Implemented the Strategy – Show the reader how the subject implemented the strategy in a step-by-step way because this is something that is often repeatable, and learning this process will help and engage your audience. What the Subject Experienced after Implementation – Give a lot of detail about the results using numbers, data, and comparisons of “before and after” the solution, so that it’s clear that the results were amazing after implementation of the solution.

Sample Content Preview More Internet users are searching for local results. And within the last year, over 58% of consumers have found local businesses using voice search. Not only is the number of voice searches growing, but the frequency of voice searches for local results also continues to increase. In fact, 46% of users repeatedly use voice search to find local businesses daily. Thus, searches for “near me” businesses have drastically increased in the last few years. And this increase in local voice search is good news for local businesses. Since 2015, mobile searches have exceeded desktop searches and the driving force behind this growth is the local search. This has forced marketers and retailers to tweak their efforts to capitalize on the rise of hyperlocal searches. Now, you can create ads that are more targeted at local search users by defining the geographical area to only a one-block radius. Voice Search Comes Mostly from Mobile Devices It’s astonishing how powerful Cortana, Alexa, Siri, and the rest of the gang have become. They have helped significantly in boosting voice search popularity. However, it’s crucial to note that mobile devices, especially smartphones, will remain as the main drivers of voice search. This is because unlike text-based search, we make most of the voice searches when we’re on the go. And as early as 2016, Google reported that over 20% of searches on its Android apps were done through voice search. This is probably the reason Google has been expanding the availability of voice search to most countries. Now, it’s available in 119+ languages. Another essential factor in the expansion of voice search technology is speech recognition technology. The core of voice search we’re enjoying now is speech recognition. Thanks to speech recognition innovations, Google’s speech recognition is now at 95% accuracy. Voice-Enabled Chatbots Continue to Gain Popularity At the time of writing, the average number of voice searches per month is 1 billion. And we do most queries via voice-enabled chatbots. So, as voice recognition technology continues to become more accurate, vendors are setting up new applications. Therefore, many consumers are turning to voice engagement. Today, over 50% of consumers are using voice search devices at least once a day. Voice-activated applications, in their stand-alone form, are paving the way in integrating digital and physical worlds. This form of integration offers related services to consumers and businesses. Highly interactive and easily accessible, voice-enabled chatbots and related services offer great value to consumers and businesses. Some benefits of voice-activated chatbots include: Voice artificial intelligence (AI) boosts customer insights Texting with no voice is monotonous Quick responses and zero wait time Improved two-way interaction Excellent customer experience Improved productivity through multitasking 24/7 availability Ability to detect fraud quickly and easily So, if you want to scale your business, ensure you leverage how consumers use voice-enabled chatbots. And the best way to do this is by deploying voice-enabled chatbots in customer service. Voice Search Technology Is Part of the Emerging Conversational AI Voice search has disrupted the previously stable text-based search order. However, it’s essential to note that voice search is only a part of the larger revolution known as conversational AI. This big innovation covers the technological innovation that allows people to receive the answers they need quickly. Conversational AI is the force that’s changing consumer behavior. And voice search plays a crucial in the larger scheme of getting answers as quickly as possible. The core of conversational AI is natural language processing. This is the technology that powers voice search and if used correctly, it’s astounding. Today, many SEO marketers are turning to answer engine optimization (AEO) to engage better with search engines and offer answers that match searchers’ queries. You can also leverage the possibilities that conversational AI and AEO offer to serve your customers’ unceasing need for information. Since voice searches have four to six words, this conversation span provides more necessary clues for understanding the searcher’s intent. While voice search offers the information, the “help” conversational AI offers gives a more substantial. And this level of help makes up the complete benefit voice technology aims to offer people.

Sample Content Preview Pay-per-Click Advertising  By far, pay per click (PPC) ads via Facebook, Google AdWords, and LinkedIn are the fastest way to start sending people to your funnel and content. Social media platforms make it easy to target clients who are ideal for you and your coaching business. Facebook is especially affective. For the simple reason their platform has built in demographic, interest, and behavior-based targeting abilities. However, keep in mind that testing different types of ads in your campaigns is key to turning your advertising into profitable undertakings. Strategic Partnerships  Developing a profitable and mutually benefitting partnership is dependent upon you finding a partner who provides a product or service that complements yours. A strategic partner is not your competition, for the simple reason you both share the same target audience. Expert Positioning One of the very best ways to be seen as an expert in your particular area of expertise is for you to post highly valuable content your audience finds irresistible. You can create a great deal of buzz with blog posts, videos, and social media posts. In fact, once your content begins to attract attention due to folks sharing it, it won’t too long before your content goes viral. Your third step involves... The Creation of an Automated Selling System In order to generate leads, the first portion of your sales funnel should be a landing page. A landing page can serve as a valuable and very effective incentive that attracts visitors to sign up to your email list. You can accomplish this via: An email autoresponder series A video series A webinar Email autoresponders and a video series are excellent communication vehicles. These communications are critical seeing the goal is to convert a visitor from someone who is “interested” up to a motivated buyer. These communications will also help you build and maintain a lasting relationship with your audience. Webinars are also a superb way to establish yourself as a business expert of choice while building trust between your audience and you. If your revenue target is to generate an income of $1,000,000 per year, this amounts to $83,000 per month. A great way to achieve your income goal is for you to create a 90-day transformation package. For example, if your package is sold for $5,000, you’ll only need to sell 16 of them each month in order to reach your goal. If done the right way, your automated sales system will generate a reliable stream of income for you, month after month and year after year. Automating the Delivery of Your Package Did you know you can package your expertise and deliver it to your clients in an automated fashion, saving you loads of time and effort, and best of all, maximizing your revenue? Well in fact you can, and here’s how: The easiest way to do this is via a membership website. The best way for you to do this is to turn your business expertise into an online teaching course that you make available in lesson form. You then post your ‘password protected lessons’ at predesignated times onto the ‘membership’ only portion of your website, which is available only to clients who have prepaid you for this content. Prior to going this route, you’ll have to decide on an ideal format to use with your material. For instance, will your lessons be available in the form of: Videos? Webinars? Podcasts? Or will it be made available in all of the above forms? An ideal length of time for an online business consulting course is12 weeks. When you break your course down into 12 parts, you upload (or give access to) one new lesson each week for 12-weeks. This type of set-up can easily be managed and administered also through email, or as we previously talked about, a membership site. Keep in mind it’s important you organize and schedule your lessons in a way that progressively builds upon each previous lesson. In the beginning when everything is being set-up, is when you’ll invest a great deal of time and effort, but once your everything is up and running, you’ll be able to sit back and concentrate for the most part on overseeing and administrating your business. The good news is, you will have an automated, hands-off income stream. This will leave you with the time and energy to concentrate on building other areas of your business into profit centers, or free you up to spend more time with family and friends. Ensure the Growth of Your Business by Following These Steps 1. Don’t Focus on Acquiring a Large Audience Having a large social media audience in not a prerequisite for success, by any means. Numerous others have poured a great deal of time and resources attempting to build a larger and larger list, only to discover they never achieve the level of fame and success as the folks they are following do. From a practical standpoint, those who are well-known will tell you, the best way to grow your list of followers is follow the steps as laid out in this report. The things you are learning here are the steps that lead to success. The trick is to acquire a solid, core audience and then to be highly engaged with them, which will result in them spreading around the word about you. If you are seen as someone who cares... your audience will share!