Table of Contents Introduction Chapter 1: Social Media Marketing – An Overview Chapter 2: 8 Reasons Why SM Marketing is Essential Chapter 3: Manage SM Marketing Campaign Depending on Your Online Business Chapter 4: The Classic Way to Do Social Media Marketing and Why it is a Waste of Your Time Chapter 5: Steps to Quicker and Easier Modern SM Marketing Chapter 6: Niche Research and Targeting it the Right Way Chapter 7: Your secret Social Media Marketing Weapon: Content Curation Chapter 8: Reverse Engineer Your Competitors' Top Content Chapter 9: Fine Tune Your Payload Content Chapter 10: Market Your List Right Chapter 11: Unlock the Power of Repurposed Content Chapter 12: Use Automatic Content Sharing Chapter 13: Scale Up Your Targeting Chapter 14: Sell to Your List Differently Chapter 15: Reinvest Your Profits the Right Way Conclusion Sample Content Preview What am I getting at? Well, the secret to effective social media marketing is an inverted pyramid. It looks like a funnel. That is the metaphor you should have in your mind when thinking of ways to get traffic from social networks and social media platforms and turning that into cold, hard cash in your bank account. I need you to keep this idea of an inverted pyramid in your mind. It should have a wide base at the top. The top of that pyramid is heavy visibility. It has to be there. You need to be visible on the four major social media platforms. I'm talking about Facebook, Twitter, YouTube, and Pinterest. Taken together, the traffic volume you can get from these four platforms is mind blowing. They can potentially pump a tremendous amount of traffic. But that's just part of the equation. That's just the top of the funnel. Potentially, you can push a lot of traffic from the top. That's how wide the top of the funnel is. This training will focus on these four platforms, but you can pretty much use the tips that I'm going to share with you and modify them to market on other platforms since many of these principles easily apply. You might need to modify them a little bit. For example, if you are thinking of marketing on Instagram, a lot of the things that I will teach you about Facebook, Twitter, YouTube, and Pinterest, can be tweaked to work well on the Instagram platform. Now that you have a clear idea of the heavy visibility that you can achieve with social media, keep in mind that visibility does not mean traffic or clicks to your site. This is a myth. The visibility that I'm talking about means visibility on those platforms. When people share your content within those platforms, you can enjoy a tremendous reach within such platforms. But this does not automatically mean that when you share content on Facebook, people who see your link on the materials shared by their friends would automatically click them. Get the idea out of your head that raw visibility, or as Facebook terms it, "reach," automatically translates to traffic. It doesn't work that way. Instead, you need to start with heavy content visibility on each platform. People must see your stuff there. You must achieve a wide enough reach. People may not necessarily click on through to your site, but that's secondary. At this point, you just want your brand to be visible. You just want people to become familiar with your brand. So what's the big deal about visibility anyway? You may be thinking, since visibility doesn't mean actual visitors to your website, what good is it? Think about it this way, when was the last time you saw an ad for the first time and automatically clicked it? If you're like most other people, you probably would want to see the ad show up a few times for you to become familiar with it. You might glance at if from time to time, you might read the description from time to time, but after enough showings, you might seriously think of clicking through. The same applies to your content on social media platforms. Don't expect that just because you come up with catchy titles and nice, attention-grabbing graphics that this is enough for you to expect a tremendous amount of clicks to your website. It doesn't work that way. People have to be comfortable enough. Your content has to become familiar enough for them to click on it. When audience members click on the content you share through your social media accounts, they get a chance to like your page, follow your Twitter feed, pin your posts, or subscribe to your YouTube channel. They still stay on the platform, but they get a chance to subscribe to your account or follow you. This is the second stage of the social media funnel or inverted pyramid. You have to develop some sort of in-platform credibility. Your content is not just this random material that came out of nowhere. Even if people don't click on it, they see enough similarity in terms of branding, graphics, as well as other content cues so that your brand stands apart from everybody else's. Again, they may not necessarily be motivated to click, but with enough repetition through social media channels targeting certain topic categories and hashtags, your brand doesn't remain an unknown quantity. Once you have people checking your content out through your social media accounts, you can then send them "call to action" content (CTA). This content recruits people to your mailing list. This social content that you're sharing offers some sort of incentive. Maybe you're giving away a free booklet, maybe you're giving away software— whatever the case may be, there is some sort of giveaway to incentivize people to click on that link, enter their email address, and join your mailing list. Whether you use freebies, special content, special free tickets to an online webinar that's pre-recorded, it doesn't really matter. Whatever the case may be, the endgame is to get people to join your list. The Endgame? When you look at the funnel, the endgame is to get people to that narrow end of the funnel. At that end, you're not necessarily getting them to click on an ad to buy something. You're doing something far more valuable. Instead, you're calling them to action so they join your list. You are converting your social media reach, meaning, the top end of the funnel, to list membership, which is at the very narrow point at the bottom of the inverted pyramid. This is where the magic happens. Once people join your list because you have successfully incentivized them to enter their email on your squeeze page, you get a tremendous opportunity to build a long term sales relationship.

Table of Contents Introduction Chapter 1: Content Creation, SEO and Leveraging Analytics Developing Content Site Analytics Search Engine Optimization Chapter 2 – Different Social Media Channels Facebook Twitter LinkedIn Google+ Tumbler Pinterest Instagram YouTube Chapter 3: Link Building Posting to Forums Chapter 4 – Guest Blogging Advantages of Guest Blogging Finding Blogs to Write For Selecting the Best Blogs Collaborating with Other Writers Chapter 5 – Email Marketing Bulk Email Marketing Opt-In Email Marketing Conclusion Sample Content Preview Chapter 1: Content Creation, SEO and Leveraging Analytics According to Internet Live Stats, Google now processes over 40,000 search queries every second, which translates to more than 3.5 billion searches every day and 1.2 trillion searches every year, worldwide. Add to these numbers the number of interactions with social media and mobile applications and ranking higher on the Internet can be downright overwhelming. The good news is that search engines remain the dominant resource for people to find and cultivate information on the web. This makes focusing your efforts on organic searches the best way for companies to realize enormous dividends for their websites and blogs. Whether you’re new to SEO or looking for the most effective strategies to dominate Google, having a basic understanding of search engine optimization techniques along with knowledge of the latest algorithm changes will put you ahead of a majority of those trying to optimize their websites. The first thing that you need to learn about driving traffic to your website is that all your efforts start from your own backyard. The first rule to building an excellent foundation for website traffic is remarkable content. Being a small business owner, you need to appreciate the immense array of new media tools that you have at your disposal. Developing Content The first rule that you need to follow is to diversify your content among as many different media formats as possible. This includes textural, audio, audio-visual, etc. Every business, no matter what they sell, requires a specific set of skills to survive, and ultimately succeed. Unfortunately, many people shrug off these skills as everyday occurrences, which leads to those more willing to acknowledge their gifts receiving more attention, publicity, and more business through higher web traffic. To provide the best content to consumers, you need to take the time to isolate your specific skills; those that qualify you to succeed in your chosen profession. Most small business websites that thrive, do so because they aren't merely filled with business jargon, but because they are relatable and able to communicate the qualities of a great business through articles, anecdotes, etc. This is the kind of content that the general public can relate to and learn from. So, in addition to the usual content, you need to make sure that you have a blog on your website that can serve as an educational and exciting target for the perusal of consumers. Greater public visibility naturally will lead to an increase in traffic and business propositions for you. As you begin to develop your content, you need to identify different styles of material. Determine what might benefit more from being discussed in short videos, and those that would better serve your business through podcasts or textual articles alone. Having a greater variation in your content styles will allow your site visitors to gather information depending on their mood. It can also allow you to satiate their need to learn through video or literary outlets at the same time. Site Analytics Along with the different styles of content that you will need to decide on, you will also need to keep an eye on your website analytics. These are provided in-house by portals like WordPress or Google analytics. You can complete the easy sign-up process for Google analytics and start receiving analytical information in three to four days. The analytics will allow you to identify public favorites among your hosted content and check whether the new video or article has received adequate public approval. This is determined by the amount of time spent on average on that particular article by each audience member. If the analytics show that they sat through an appropriate amount of time to read it in its entirety, then you've done an excellent job with your content. However, if they move on from it after just 30 seconds, you may need to revisit your judgment regarding the style or topic. Keeping an eye on your analytics, and tweaking your content accordingly, allows you to understand the tastes of your audience better and cater to that taste appropriately so that you can further nurture your growing visitor base. When your audience is happy, they will refer your website to others around them, which will help to drive more traffic to your site through word-of-mouth. The best way to encourage this is through maintaining high credibility with your existing base.

Sample Content Preview Most people still don’t like digital products because they aren’t getting anything tangible in return and they don’t want to read a book on a screen. Unless the information is so valuable to them that they’re willing to spend lots of money for this privilege, you’re going to struggle selling it. And some people will struggle even to grasp the concept of a digital product. When you sell a physical product though, you’re making yourself a much larger potential audience and thereby opening up the potential for a much larger profit. At the same time, physical products will usually solve very specific problems for very specific people and be easy to describe and explain. This all makes them far easier to market to a wider audience. And when you sell a physical product through a dropshipping business, you’ll be acting as a reseller. Despite the fact that you never actually receive the product, you will still be reselling in theory and thus normal pricing conventions apply. The normal pricing convention in this particular scenario is ‘keystone pricing’. In simple English, that means you make a 100% profit – selling products for twice the value you pay for them and essentially getting 50% commission. What’s even more important though, is the way that dropshipping keeps your customers engaged with your brand. When you sell an affiliate product to a customer, you are recommending them a product that you didn’t create and that you have no hand in creating. You’re admitting that it’s not ‘your’ product and that someone else created it and you’re sending the customer away from your website in order to buy it. Now ask yourself with brand they’re more likely to remember: yours? Or the brand printed on the product they bought and the website they bought it from? Furthermore, it now becomes highly unlikely that they’ll ever buy multiple products from your website. They’ve been sent away from your brand and so if they’re going to do some shopping, they’ll be doing it on the site where they bought the affiliate product! With dropshipping though, the manufacturer is a silent partner. This is just the same as buying from Amazon – the company has no involvement as far as the buyer is concerned and so they can focus on buying from you and from dealing with you. The result is that your business looks much more professional and the customer stays engaged with your brand much better – potentially even placing multiple orders for multiple products! Branding Your Products Better yet, some forms of dropshipping actually allow you to add your branding to the product, thereby communicating loud and clear that it was you that created the product and greatly strengthening your brand awareness, visibility and professionalism. You can now sell your very own branded clothing line, or your very own supplement line – truly cementing yourself as a professional in the industry and an expert. This is called ‘white label dropshipping’. The term white label simply means that the company you’re using to drop ship through will be a completely silent partner – not adding their branding or logo anywhere to the products themselves or to your packaging. The ‘white label’ is the simple white packaging/sticker that will be placed on your items and that the company will then print your logo onto that white label, in order to allow you to design your own branded item. And in some cases, you can even design some aspects of the product. For example, a white label supplement company will let you sell supplements that come in pots bearing your logo and your company name. But what’s more, is you can often even decide what goes into them. For example, if you were to design your own multivitamin or multimineral, you could choose precisely the vitamins and minerals you wanted to put into it and then give it a name of your choose like ‘Multi Core’. Add your logo and some fancy packaging, pick a price point and sell it. But despite having complete control over the dropshipping in this manner, you don’t need to create any design specifications or blueprints, you don’t need to work with a manufacturer and you don’t need to put in a ‘MOQ’ (minimum order of quantity) and potential get stuck with thousands of dollars of supplements that no one will buy. It really is the perfect business model, offering truly passive income, zero risk or up-front cost and complete control. How to Find a Dropshipping Company Now comes the tricky part – finding a dropshipping company. Unfortunately, not every business out there is going to be willing to offer dropshipping services because they benefit you much more than them! But more and more companies are starting to offer the service over time to adapt to the changing demands of online business. The only challenging is finding them. Fortunately, there are a number of directories that store all this information for you to easily find online and these sites make life a lot easier. In the full ebook, we discuss a number of dropshipping directories that you can use and compare them based on their price and their convenience. Some good examples include DropshipDesign, Doba, Shopster and WorldWide Brands. We also look at some free alternatives. But there are other methods you can use too. One is simply to use good-old Google! Try searching on Google for ‘clothing dropshipper USA’ or ‘white label supplements dropshipping UK’ and you’ll find lots of sites come up. Another useful method is just to contact companies directly. Find a product you like, get the contact details of the manufacturer and then drop them an email. You may find that even if the company doesn’t offer dropshipping right away, they’ll be willing to look into it. When discussing with dropshipping suppliers, there are a few things to keep in mind. Some might require fees, or might use specific terminology that you’ll need to refer to. We’ve discussed all this in depth in the ebook, so it’s definitely worth checking that out to make sure that you find a company that’s willing to work with you and so that you come across well!

Table of Contents Introduction ..... 8 Who Should Read This Book? . 8 Book Layout ... 9 What Is Mindfulness? 11 Understanding The Point Of Mindfulness .... 11 Benefits Of Mindfulness ......... 13 Recap ........... 13 Mindfulness In Times Of Chaos ......... 15 What Counts As A “Time Of Chaos?” . 15 Negative Effects Of Chaotic Times ..... 16 How Mindfulness Helps .......... 17 Recap ........... 17 Mindfulness And The Body .... 19 Benefits Of Practicing Mindfulness For The Body ......... 19 Decreases Heart Disease .. 19 Increases Immune System Response ......... 20 Reduces Cell Aging ........... 20 Why Mindfulness Benefits The Body .. 21 Mindfulness And The Body Practices . 21 Progressive Muscle Relaxation ...... 22 Body Scan ............ 24 Sipping On A Warm Drink .. 26 Recap ........... 27 Mindfulness And The Mind .... 29 Benefits Of Practicing Mindfulness For The Mind ......... 29 Improves Reasoning Abilities And Increases Attention ......... 29 Improves Memory . 30 Regulates Emotions And Improves Compassion ..... 30 Helps To Connect The Right And Left Hemispheres Of The Brain .... 31 Mindfulness And The Mind Practices .. 31 Creating A Morning Routine ........... 31 Repeating Affirmations ...... 32 Recap ...... 33 Mindfulness And The Spirit ... 35 Benefits Of Practicing Mindfulness For The Spirit ......... 35 Increases Your Well Being 35 Increases Satisfaction With Life ...... 36 Enhances Self-Insight ........ 36 Mindfulness And The Spirit Practices . 37 1. Reflection ....... 37 2. Create the Affirmations ............ 38 3. Repeat Affirmations .... 38 Recap ........... 38 Mindfulness As A Growth Opportunity ........... 40 Practicing Mindfulness When Things Are Good ............ 40 Growing To Become More Resilient ............ 40 Becoming More Resilient ....... 41 1. Compassion ... 41 2. Acceptance .... 41 3. Openness ...... 42 4. Creativity ........ 42 Recap ........... 42 Mindfulness In Meditation ...... 44 Mindfulness Vs. Meditation 44 How To Practice Mindful Meditation .... 44 1. Set Aside Special Time ........... 45 2. Create Your Space ..... 45 3. Observe The Moment . 45 4. Be Kind To Your Thoughts And Let Them Come ........... 46 5. Finish 46 Recap ........... 46 Bringing It All Together: Holistic Mindfulness For Your Entire Essence........... 48 Why Holistic Mindfulness Matters ....... 48 Holistic Mindfulness ........... 49 How To Practice Holistic Mindfulness . 49 Meditation Through Yoga .. 50 Recap ........... 50 Conclusion .... 53 Sample Content Preview It is no surprise that being mindful and optimistic during chaotic times has a significant impact on your physical wellbeing and body. In fact, being mindful is one of the best ways to improve your physical health during chaotic and monotonous times alike. Let us take a look at exactly how mindfulness impacts the body. Benefits of Practicing Mindfulness For The Body Mindfulness has been studied frequently, which has provided us with a plethora of research and data about the health benefits of mindfulness on our bodies. Decreases Heart Disease Most notably, many researches have found that mindfulness may be good for hearts. Since heart disease is a leading killer in the United States, it is imperative to take special care of our hearts in what ever ways possible. More specifically, some studies have shown that mindfulness and progressive muscle relaxation, which we will discuss more in the next section, significantly reduces systolic and diastolic blood pressure in those with prehypertension. As a result, it decreases the risk of heart disease since it lowers blood pressure. Research also shows that those who practice mindfulness have stronger hearts, allowing them to improve their breathing rates when exercising. In one study specifically, some people with heart disease were randomly assigned a mindful practice and then given a six-minute walking test. Those who were assigned meditation showed signs of slower heart rates, a measure of cardiovascular capacity, during the test. Increases Immune System Response Another way that mindfulness impacts our body is that it improves our immune response. Whenever we encounter any viruses or organisms that cause diseases, our body sends out immune cells to fight them off. Studies have found that mindfulness affects these cells. More specifically, several studies have shown that mindfulness often increases levels of T cells or T cell activity in patients with HIV or breast cancer. Though this is not proof that mindfulness will cure the illnesses, it does suggest that mindfulness will improve biomarkers that indicate disease progression. In another study, elderly patients were assigned either a mindfulnessbased stress reduction course or a moderate-intensity exercise program at random. The patients who practiced mindfulness had an increased amount of protein interleukin 8 in their nasal secretions. This increased protein suggests an improved immune function. Reduces Cell Aging Everyone wants to live forever, but our cells naturally age, making our bodies age as well. Some studies have suggested that longtime mindfulness practitioners have greater telomere length or telomere activity. Telomere length is associated with cell aging. The longer the length, the slower the cell is aging. One study found that cancer survivors who were prescribed mindfulness had longer telomeres than those who were not. In contrast, other studies have found that some survivors who practice mindfulness have no difference in telomere length but increased telomere activity instead. This increased telomere length and telomere activity leave scientists optimistic about the connection between mindfulness and cell aging reduction. Why Mindfulness Benefits The Body Whenever we experience stress, our body physically responds by sending out various hormones and chemicals. These hormones and chemicals are designed to help us act and problem-solve our way out of tough situations. Though these hormones and chemicals are helpful in the short term for increasing productivity or problem solving, they are extremely damaging to our body if they are constantly released. Whenever we find ourselves in constant stress, such as when we are living in a chaotic time, our body responds too strongly. Mindfulness, however, calms us down, which signals our brain to stop releasing the hormones and chemicals associated with stress. This then allows our body to recover and restore itself more frequently, making us healthier both in the short term and the long term. Mindfulness And The Body Practices To unlock the full benefits of mindfulness and the body, it is important to know the best mindfulness practices that relate to the body. Here are the most popular mindfulness techniques that help to improve your body's physical health and wellness. Progressive Muscle Relaxation Progressive muscle relaxation is a mindfulness technique that is specifically designed to manage stress and alleviate stress-related pain. Whenever you experience stress, your body often responds with muscle tension. Progressive muscle relaxation allows you to relieve that tension, thus lessening the pain. How progressive muscle relaxation works is that it is a series of tensing and relaxing every muscle group in your body. When you intentionally release your muscles, it allows your body to relax, which signals to your brain to feel less pain and stress and relax further. When you are new to this technique, it may be helpful to try it with an audio recording, which you can find online or at your local library. 1. Lay Down Start by laying on your back in an area where you will not be interrupted. Stretch out comfortably. Many people prefer to do this on a carpeted floor. You might want to avoid trying this technique on a bed since beds are soft and can inhibit your abilities to properly tense and relax. 2. Breathe, Tense, and Relax Once you are in a comfortable place, breathe in and tense the first muscle group. Hold for about four to ten seconds. Then, breathe out as you suddenly relax the muscle group completely. Do not relax the muscles gradually. Instead, relax them immediately or all at once. Keep your muscles relaxed for about ten to twenty seconds. 3. Repeat Over The Entire Body Once your relax/rest time is up, move on to the next muscle group and repeat the process all over again. When you finish all muscle groups, bring yourself back to the present by counting backward from five to one.

Table of Contents Chapter 1: Introduction That All Sounds Great! But I Don’t Have the Time or the Knowledge! Who is This Book For? Chapter 2: What Makes the Internet Go Around The Economy of the Web The Role of the Internet Marketer Chapter 3: Earn Instant Money using the PLR Business Model PLR Products: The Fastest Way Imaginable to Start Making Reliable Income Online Chapter 4: Create Affiliate Marketing and Other Business Models in Free Time What is Affiliate Marketing? How it Works Other Great Online Business Models You Can Set Up in No Time Chapter 5: Picking Things to Make Money Online Picking the Niche Merging Niches Choosing Products With Value Proposition Chapter 6: Facebook Ads and Google AdSense for Super-Fast Profits An Introduction to Facebook Ads and How to do it Right An Introduction to Google AdWords Chapter 7: Profiting From a Big Blog Using the Best Growth Hacks Why You Should Always Sell and Never Display Ads Building Trust and Offering Value Growth Hacks for Quickly Growing Your Audience Your Super-Fast Guide to SEO Chapter 8: Conclusion and Productivity Tips to Help You Do More Work in Less Time Conclusion Sample Content Preview Then there’s the idea of actually running the business day-to-day. If you’re already a busy professional, how can you possibly afford the time to build an additional business on top of the one that already takes up the vast majority of your time? Especially if you’re also a family man or woman, or even just someone with an active social life! That’s where this book comes in. In these pages, you’re going to discover everything you need to know to start running a massively successful business in your spare time. You don’t need to know a single thing about SEO, building a website or even business just yet: you’re going to learn how the web works, how people make their money and how you can get in on the action. We’re going to focus on the fastest and most effective ways to start making money online. You’re going to discover business models that you can easily implement in a matter of hours or even less. And you’re going to discover how you can create businesses that run themselves so that you don’t have to. I’m serious: you can start making thousands of dollars each month from a business that will take you less than a few hours to set up. There’s an element of luck involved sure, but the worst case scenario is that you’ll earn a few hundred a month. A few hundred a month. Indefinitely. From a few hours’ worth of work. It sounds mad, right? It sounds impossible! But it really isn’t. And you’re going to discover why not in this book. In the first few chapters you will discover multiple simple businesses that can be implemented this quickly and effectively. If you want to take things a little further, we’ll look at some productivity tips that will allow you to leverage the power of the web in order to accomplish huge amounts of work in a very short amount of time. And you’re going to see how you can take these ideas and use them to grow your own business too. If you’re new to all this, then this book can change the way you approach your business. And in doing so, it can change your life… Who is This Book For? This book is really for anyone who wants to learn more about internet marketing and how to make money from the web, but who doesn’t have the time to invest countless hours into growing an online business or managing a blog. If you think you could benefit from earning several hundred dollars minimum for a few hours’ work a month, then this book is for you. But this book is particularly aimed at the business professional. If you’re someone who runs a business or is currently worked to near-breaking point by your existing employers, then you’re going to find that this book uses a lot of concepts and strategies you’re familiar with but in a new way. This will help you to understand how to use internet marketing in the workplace or how to use it to escape the rat race. Chapter 02 - What Makes the Internet Go Around? If you’re new to internet marketing, then a lot of the basic concepts might be lost on you. You may be yet to fully understand precisely how it’s possible to make money online. And if you’re someone who’s a little more experienced, then you still might not grasp the intricacies of the systems that run the web’s economy. What is driving it? Where does all the money come from? Where is it going? Understanding this will help you to better manipulate those systems in order to start earning and it will help to demystify a lot of what we’re going to be looking at in subsequent chapters. This is a chapter I wish my gran would read. She’s constantly asking me how I’m making my money and whether or not it’s legal! To people who don’t understand how to make internet marketing work for them, it can seem a little like magic! Like you’re some kind of sorcerer who can conjure money out of thin air (and of course this is part of the appeal of understanding internet marketing).

Table of Contents Introduction Chapter 1: Facebook Marketing – Mistakes to Avoid Chapter 2: Most Effective Ways to Market on Facebook Chapter 3: What is Facebook Page Marketing? Chapter 4: What is Facebook Group Marketing? Chapter 5: Influencer Page Outreach Chapter 6: Paid Page Boost Campaign Chapter 7: Paid Traffic Campaigns Chapter 8: Paid Lead Generation Campaigns Chapter 9: Facebook Pixel Retargeting Campaign Chapter 10: Optimizing Your Facebook Ad Campaigns Conclusion Sample Content Preview Using Mass Content Posters with Discovery Tools Many marketers use some sort of one-size-fits-all mass promotions tool for Facebook. They would discover all sorts of Facebook groups and pages, and then they would use this tool to spam those areas. Don't do that. You're not doing your brand any favors when you do that. All you're really doing is you're spamming. It’s only a matter of time until you get banned! Promoting Direct Affiliate Links or Direct Sales Page Links There's an old saying, "You can lead a horse to water, but you can't make it drink." By the same token, you can get a lot of people on Facebook to click on your links, but don't expect them to convert once they go to that affiliate sales page or your own direct sales page. Why won’t people buy? After all, they did click on your ad, right? Answer: they haven't been properly qualified. In many cases, they clicked out of curiosity. Maybe they clicked by mistake. Whatever the case, you still did not get a sale! Posting direct links is not the way to go. You have to build confidence. You have to build trust first. Pulling Random Content and Curating Them Based Solely on Keywords You can't be lazy and just set Facebook publication tools up to just pull any and all content from Facebook that has something to do with your keywords and then just blast them out. You’re just spamming when you do that. You have to be very deliberate and careful regarding the kind of content, whether curated or not, that you will associate with your brand. Rotating and Republishing the Same Content Over and Over Again Have you ever gone to a Facebook page and it seems like all the content got reposted over and over again within the same day? The idea behind this practice is that the more the Facebook audience members see the content, the more likely they will click through. It looks like you're just spamming your page fans over and over again. Don’t be surprised if they unlike your page. Wholesale "Optimization" of Ads Another common rookie mistake on Facebook involves paid ads. If you notice that one of your ads is simply not performing, it's very tempting to just come up with a brand new ad by completely replacing the ad with something that looks totally different. When you do this, you really don't know which part of the new ad is succeeding or failing. You're basically taking shots in the dark. If your ad’s performance improves, you don’t know what caused the improvement. You have to have some sort of strategy or method that will enable you to track where the improvement in your click-through and, ultimately, your conversion rates are coming from. Simply swapping out ads in total or in whole doesn't really give you the data that you need to make effective decisions. Copy and Paste Competitor Ad Strategy Some marketers are so lazy that they would just look at their competitors and essentially just copy their ads. Of course, they're not going to copy word for word, but they still end up failing. How come? Well, your competitors spent a tremendous amount of money optimizing the ads that they're showing. Their ads work. However, you won’t get a competitive advantage if you copy them wholesale. You can't just copy somebody's ad without knowing what you're doing. Indeed, only a certain portion of your competitor's ads truly deliver results.

Sample Content Preview And a couple of others. These are relatively low impact exercises that can be continued endlessly for over an hour without too many negative repercussions. That said, even just jogging for that long will have some negative impacts on your health and particularly on your knees. Conversely, HIIT workouts are ideal because they break the exercise up into smaller, more palatable chunks. This means that you can exercise using more intensive and potentially impactful moves and not fatigue your joints or your muscles too quickly. For example, you can’t use press ups for a steady state cardio workout. But you can use press ups during a HIIT workout. Likewise, you can’t use weights for a CV workout but you can use them for a HIIT workout! If you use a split where you go all-out for 30 seconds and then rest for 1 minute, there’s nothing to stop you using even compound movements like deadlifts and bench press (well, there is a caveat here, which we’ll get to in a moment). Now you are combining a resistance (weights) workout with a cardio workout. By doing both at the same time, you’re performing what is sometimes referred to as ‘resistance cardio’ and also known as ‘concurrent training’. Concurrent training immediately forces you to use more explosive power. In order to move your limbs against weights or other resistance, you need to recruit more of your explosive, fast-twitch muscle fibers than you do when there is no resistance like this. Fast twitch muscle fiber requires more energy (because it contains more mitochondria) and therefore, you are forced to use more energy. Simply by performing concurrent training, you are now burning more calories than you otherwise would be! And what’s more, you are now causing more muscle damage. Concurrent training causes microtears in the muscle fiber and it causes the build-up of metabolites in the muscle (which create the feeling of ‘pump’). This means that you’re able to build muscle as well as burning fat and it causes the release of anabolic hormones to trigger this. But anabolic hormones don’t only build muscle, they also burn fat. And so simply by including resistance work in your cardio, you will burn more fat and more calories than you otherwise would have. Then there’s the added bonus that concurrent training allows you to tone up your muscle. This has two benefits: for starters, it is actually the more effective way to get a shapely and toned body. A lot of people believe that they need to lose weight in order to get great abs and thinner legs but actually, it’s often muscle that they’re looking for. For example, did you know that toning muscle is by far the more effective way to get rid of cellulite? If you just lose weight but don’t tone, then you’re not going to lose the wrinkles that come from cellulite. Likewise, if you have a gut that you feel hangs out, the best way to improve that is actually to strengthen and tone your transverse abdominis. This is the band of muscle that runs around your midsection. The job of this muscle is to support your lower spine and help you maintain an upright posture but it is also to hold your stomach and organs in. This is a great way to improve your posture and to give you a washboard stomach. If you want to be ‘sexy’, then it isn’t enough to just burn calories! And finally, toning muscle like this also has the added advantage of increasing your resting calorie burn. Muscle is more ‘metabolically active’ as compared with fat and that means that simply having more muscle means that you burn calories. When you’re sleeping, if you have a muscular frame you will actually lose a lot of weight as you rest! Thus, just like HIIT itself, concurrent training is useful for boosting your weight loss both in the immediate aftermath and in the time that follows. The Best Form of Concurrent Training for HIIT So what is the best type of concurrent training for HIIT? If your aim is to burn fat while building muscle, what is a good exercise to use? There are plenty of options and some good ones include punching a heavy bag or using battle ropes. Perhaps the best option of all though, is to use kettlebell swings. A kettlebell is a large iron ball with a handle on the end, that has the interesting advantage of moving the center of gravity while you use it. As you curl, the direction of the resistance changes and thereby you keep challenging the body in different directions to challenge the smaller supporting muscles and the balance. What’s more, is that this allows you to build up momentum and you’ll find that the kettlebell eventually swings on its own accord almost. Your job is simply to keep up the pendulum motion, which is zero impact and an ideal form of resistance training for maintaining for longer periods. Kettlebell swings also build the muscles in the legs, buttocks and lower back. Specifically, they work the ‘posterior chain’, which means that you’ll be able to not only improve your athletic explosiveness for jumping and running but also that you’ll be able to build a very attractive posterior! A lot of people swear by kettlebell swings in order to get sexy legs, bums and tums.

Sample Content Preview These are the people who come into your workplace, looking fantastic and knocking it out the park every single day. The guys are dressed in fantastic-looking suits that fit them perfectly of course. The women are in pencil skirts with amazing heels that no one else would be able to walk in. They look immaculate and they charm themselves up the corporate ladder. Maybe you’ve been around their house and seen that it is completely pristine and beautifully decorated. Maybe you’ve introduced them to your friends and they’ve been completely charming and magnetic. You would hate these people… if only they weren’t so decent and great to be around! Which of course just makes it all the more frustrating… But instead of being frustrated, you should instead try to be inspired. What is it that they have that you don’t? How can you go about accomplishing the same things for yourself? How can you be ‘one of those people’? This 7-step blueprint will show you how… Step 1: Know What You Want The first step to success is to know exactly what you want. You have to know your passions and your dreams and you need to know what motivates you. It might sound simplistic but it’s something that all too many people are completely unaware of. Ask someone what their dream is and they might tell you ‘to make senior management’. That’s not exactly a very inspiring goal… But what if you aren’t one of those people who has always had a singular dream? Who has always known exactly what they wanted? What can you do then to accomplish your goals? To solve this problem, a good strategy is to think in terms of ‘visions’ rather than goals. What is your ‘vision’ for the future? Picture your perfect future and picture what life would be like if you had everything go exactly your way. There will be some abstract concepts and some tangibles but either way, you can start to break it down into things that you can actually accomplish. Another tip? Ask yourself when in your life you have been happiest. And what was it about that time that made you so happy? Step 2: Break it Down Into Small Goals Next, you need to break down that abstract vision into smaller goals that you can move toward. That means that you stop thinking in the long term and stop thinking about grand visions – instead you think about small steps you can take every day, or that you can take every week, that will help you to get to the point that you need to be at. For example, if your vision involves being in incredible physical shape, then your daily steps might involve working out for 15 minutes a day, or perhaps eating 1,800 calories a day. If your goal is to be a best-selling novelist, then your small steps will involve writing a page every night. Instead of daydreaming, it’s time to get realistic and to actually start implementing realistic steps to getting what you want. No more excuses! Step 3: Keep Your Vision in Mind While performing these small steps though, you must always keep that overarching vision in mind. This is what will have the emotional hook for you and it’s what is going to give you the impetus to keep going even when you’re tired. And this is also why it’s so important that your vision be true to who you are – that this is really want you want from life and not what you think you should want – or what other people want for you. Too often we chase after goals that we associate with ‘success’ only because that is what we have been taught. If your goal is to become CEO for example, then there’s a good chance that this is actually just your idea of what success should look like – rather than what you really want. Think once again about the people in your life and from the media who are truly successful. These people are truly passionate about what they do. These people wake up every morning excited to work toward their goal. And it’s because of that that they never tire, that they never run out of energy. Think about Obama, about Arnold Schwarzenegger, about Dwayne Johnson, about Usain Bolt… have you ever seen these people looking tired and disinterested? Can you imagine them getting home and slumping on the couch because they’re too tired and too disheartened to work? And this is also what makes these people so magnetic to watch. They are incredible to watch because they have utter self-belief and utter conviction in their goals. As such, they are that much more animated when they talk and when they tell stories. As such, they gesticulate more and their passion becomes infectious. Studies show us that when people really believe in what they’re saying, it comes across in their body language. And when that happens, they become that more fascinating and that much more persuasive. This is why it is so important that you believe in your dream and that you truly know what it is you want from life. Step 4: Invest in Yourself Your next step is to invest in yourself. That can mean many things – it can mean that you spend more money on your clothes and your hair cut. It can mean that you invest in training or lessons in order to expand your skillset. Or it can mean that you get to the gym and work out. Why? Because when you take care of yourself, it changes the way you feel and the way that others think about you.

Table of Contents Chapter 1: You Can Control How Fast (or Slowly) You Age.. 4 But How Do You Slow Aging?6 Mobility........... 6 Energy............ 8 Nutrition..........9 Toxins, Cell Damage and Heart Problems....... 9 Brain............. 10 Chapter 2: Fine Tuning Your Mental Clarity daily.....11 Cognitive Decline with Old Age..........12 Increasing Brain Energy and Mood with Nutrition and Nootropics.......13 Mood and Learning.. 16 Increasing Learning, Interest and Memory with the Right Lifestyle..... 19 Chapter 3: Staving Off Depression to Prevent Wrinkles and Disease.......... 21 How Stress Ages You............23 Telomeres....25 How to Manage Stress.......... 26 Chapter 4: Keeping Your Body Active and Mobile... 29 One Rule: Move!...... 31 Chapter 5: Preventing Your Age from Showing Up on Your Face... 34 Protecting Your Skin with the Right Nutrients34 The Best Diet for Looking and Feeling Younger......... 37 Eat a Lot or Eat a Little?........38 Skin Care for Anti-Aging........40 Creams and Other Products.41 Chapter 6: Helping Your Hair Hang onto Its Youthful Appearance. 43 How to Avoid Aging Hair....... 43 Combating Grey Hair.............44 Fighting Hair Loss.... 45 Chapter 7: Keep Your Hands Looking Younger Over Time. 48 Protecting Your Hands.......... 48 Chapter 8: Treating the Embarrassing Issue of Incontinence...........51 What Causes Incontinence in Old Age...........52 How to Treat It.......... 53 Chapter 9: Sexual Dysfunction.......... 55 Hormonal Changes.. 56 Chapter 10: Preventing and Treating Other Common Ailments of Aging....58 Conclusion and Summary.....60 Sample Content Preview A lot of people will tell you that your knees have a finite amount of time before they start to tire out. The same goes for your back. But more and more, we’re discovering that’s not true. The ‘functional strength’ crowd are making it very apparent that you can keep on training into old age and that in fact, things like running should give you more longevity. The problem is just the way we’re training. And our lack of activity generally. The way it goes for many people is that they stay very fit and healthy when they’re younger because they run around, play sports and generally engage in activity. Once they’re middle aged though, they slow down and they start sitting at the computer all day long. Their metabolism slows down yes but most of the changes they see in their body are really a result of being constantly stressed and constantly static. This results in muscle imbalances caused by maintaining the same posture for so long and it results in injury when they do get active. Don’t use your back long enough and it’s sure to go when you try and lift that suitcase! This injury then leads to ‘corrective’ posture and biomechanics. You have a bad knee or back, so you put more weight on the other leg/you hunch over. This in turn means that you exacerbate the muscle imbalances that you already had. And the longer this goes on, the more of a hunch and a limp you can start to acquire and the more pain you can expect to experience. The solution is not to be less active but to be more active – while making sure to use the correct technique. Energy Meanwhile, staying active can also boost your energy levels and help you to start feeling better. That means the tiredness and sluggishness that we feel as we get older again isn’t inevitable. When you combine the right exercise regime with the right diet, you can increase not only your heart strength and circulation but also the efficiency of your mitochondria. Mitochondria are the small ‘energy factories’ of your cells. They exist to help you convert glucose into useable energy (ATP) and their number and strength is one of the big determining factors that influences your energy output and the way you feel. In fact, differences in mitochondria have been suggested to be one of the main differentiating factors between the energy levels of young children and those of older individuals. Its why kids seem to be able to run around and around in circles for hours screaming, without ever tiring out. Nutrition Nutrition is also responsible for a large proportion of the problems you’ll struggle with as you get older. Contrary to popular belief, many of the health issues associated with old age are cumulative and result from years of poor nutrition. A lack of nutrients can lead to problems with vision, problems with hormone production, problems with bone density and much more. Thus, by eating the right diet, you can stave off numerous conditions and stay healthier and stronger into older age. Toxins, Cell Damage and Heart Problems Many of the health complaints associated with old age can also be combated with the right lifestyle. Sure, it’s always possible to be unlucky and to suffer from cancer with no cause’ as such. But this is much less likely if you can protect yourself with the very best, healthy lifestyle choices. For example, heart disease is one of the leading killers in men by far but it is very much possible to reduce the risk of this problem by getting plenty of exercise and sticking to a diet designed to keep your blood pressure and cholesterol at the most desirable levels. Brain The same rules apply to your brain as to the rest of your body. In other words, if you keep your nutrition up and keep using your brain it will stay nimble. We’ll get into all of this and a lot more in greater detail in the subsequent chapters but hopefully this is enough of an explanation to make a believer of you. The point is, you do have control over the way you age and if you take the right precautions then you can stay healthy, mobile and able well into older age. This book is going to act as your road map and your blueprint to help you do exactly that. Follow these tips and you’ll be able to fortify your body against the invading forces of old age! Chapter 2: Fine Tuning Your Mental Clarity daily So where to start? How about with the mind, seeing as the mind leads and the body follows? If you can keep your brain sharp and your mind nimble, then you will be able to enjoy life in at least some capacity and maintain your dignity. What’s more though, is that a healthy mind will help to automatically give you a stronger and healthier body. Your mind controls your movements after all, and this is the key to maintaining good biomechanics and muscle control. So, let’s look at the issues that you might struggle with in this department as you age and how you can keep those problems at bay… Cognitive Decline with Old Age The thing we most often associate with age-related cognitive decline is forgetfulness. When you reach a certain age, you start to forget where you left your keys a little more regularly and eventually you start to forget the names of your family. Just call everyone ‘Frank’, it’s easier. Some degree of memory loss is normal with age and is referred to as ‘age related cognitive decline’. However, in some cases it might take the more serious form of dementia or Alzheimer’s disease. The latter is caused by amyloid plaques and neurofibrillary tangles, which are caused by a buildup of protein fragments attaching to the cells. This can lead to confusion and severe memory loss, which we know as dementia or Alzheimer’s. In some cases, confusion and memory loss are exacerbated by damage to the brain caused by a stroke or traumatic brain injury. But long before that, comes the slight tiredness and the brain fog. It’s almost imperceptible but it’s there. Like a computer that takes just an extra minute or two to boot up. No one else would notice, but you know it’s not running on all cylinders anymore. Not like it used to. Think back: how much harder is it to wake up in the morning than it was five years ago? Back then you would likely be out all-night drinking with friends and then wake up the next day with energy to spare. It’s not your body that’s changed at this point: it’s your brain… Or how about you think back even further (memory allowing…) to when you were just a little kid. Back then you could run around in circles for hours without ever tiring out. Likely you know kids who can still do the same thing. These days though, many of us struggle just climbing the stairs! Constantly feeling tired is no fun and neither is having half the enthusiasm you used to have when you were younger – or the ability or the passion for learning. Notice how young people are always learning new skills, making new friends and changing careers and that gets harder as you age. Oh, and what about mood? Have you noticed how you’re just much angrier all the time these days? What once wouldn’t have caused us pause for thought now has us growling under our breaths like mad people. What happened to that youthful optimism? If you understand the ‘law of attraction’ then you’ll know how being angry all the time will only lead to fewer opportunities and less enjoyment. Apparently, it’s at the age of 60 when these changes really occur. So what’s actually happening inside that cranium of yours to cause all this change? Increasing Brain Energy and Mood with Nutrition and Nootropics There are many things that change in the brain and that are responsible for the changes we see in our abilities and our personalities. Many of these can be somewhat mitigated by the right nutrient and/or supplement regime however and when nutrients, herbs or medications are used in this way they’re referred to as ‘nootropics’ – compounds that can help to enhance brain performance. Let’s start with that low energy – what causes this? There are a couple of things, but up front is the decrease in mitochondria. As we’ve already discussed, your mitochondria are the tiny little fuel generators that live in all your cells. Their job is to take glucose and to convert it to ATP, or Adenosine Triphosphate, the ‘energy currency of life’. These mitochondria are found throughout our bodies and that includes the brain, where they live in the brain cells. If you’ve ever felt too tired or too lazy to complete a sum because it involves holding numbers in your working memory, then your ‘brain energy’ is letting you down. And this is what makes it harder to find the enthusiasm to do anything as well. Another night of the same old TV it is then… If you were to look at the cells of a young kid under the microscope and compare them with those of a middle-aged man, you’d see that the middleaged man had far fewer mitochondria. Scientists now believe that this is one of the key differences in the energy levels of children versus adults. As it happens, this is also one of the key things that a lot of nootropics target. Ingredients ranging from l-carnitine, to PQQ, to Lutein, to creatine, to bitter orange work at least partially this way. Another thing that affects brain energy as we get older is blood flow. Like every other part of your body, your brain needs a steady supply of blood to provide nutrients and oxygen for healthy function. Unfortunately, as your breathlessness upon reaching the top step will attest, our blood flow suffers as we age. This is where vasodilators come in. Things like garlic extract, vinpocetine and ginkgo biloba all offer this increased energy by increasing the diameter of the blood vessels. This can also be very good for those with high blood pressure! These allow more blood, oxygen and nutrients to be directed toward the brain, helping you to feel more alert and more awake. As mentioned, you can also get a lot of benefit from nutrients like iron and B12 which help the body to create more red blood cells. This very simple change is very often enough to increase the amount of oxygen and nutrients making their way around the body to the brain and once again to supercharge your energy levels. Mood and Learning As we get older, we often start to produce less of the most important neurochemicals – whether it’s serotonin or dopamine. Dopamine is one of the neurotransmitters most associated with attention, which also correlates to memory (the more focused you are, the more likely you are to remember something – often the things you’ve ‘forgotten’ are things you never listened to in the first place…). Dopamine is also correlated with BDNF – Bran Derived Neurotrophic Factor. Along with nerve growth factor, BDNF is one of the key players in neuroplasticity. As we age, the rate at which are brains adapt and grow changes and this results in a poorer ability to learn new skills and ideas, along with a reduced interest in doing so. Guess what you can consume to increase your dopamine levels, gain focus and enhance learning? Good old caffeine! And perhaps by no coincidence, caffeine consumption is also associated with reduced risk of Alzheimer’s. Dopamine is also related to your mood, as are other neurochemicals that decrease as we age – such as serotonin, which is often known as the ‘happiness hormone’. Many of these neurochemicals are made from simple amino acids (the building blocks of protein) like tryptophan and ltyrosine. Eat more eggs (which are also packed with the brain-boosting choline) and your brain will be stronger, and you’ll be less cranky. Numerous other nootropic compounds can help to increase brain plasticity and there are some very fascinating studies that have shown we might someday be able to restore our brains to infant-like levels of plasticity (one study demonstrated it could be possible to teach participants perfect pitch with certain nootropics not-yet commercially available).

Sample Content Preview How Did This Happen? What doesn’t help is that many of us equate success with career success. A successful person is someone who has a flash car, who wears nice suits, who has a Rolex and who is in a position of power and importance in their workplace. Nevermind whether they’re actually happy. Advertising reinforces this view. Models on the covers of magazines look beautiful thanks to all of the expensive health products they use. To smell like Jonny Depp (and thus find love), you need to spend $50 on cologne. And to feel like you’ve accomplished anything in life, you need a TV that’s at least 34” wide. Nevermind if you actually get time to watch it. Without meaning to sound like a conspiracy theorist, this is a status quo that greatly benefits the government and that benefits any capitalist economy. The more you feel dissatisfied with what you have, the more you work and the more you spend. That means you’re channeling more money into the economy. It also doesn’t help that everyone else subscribes to pretty much the same view. Take a look at your neighbor and you’ll likely find that they’ve bought into the same notion. They too probably have a massive flat screen TV, nice car and important sounding job. Their home is probably filled with expensive trinkets from their travels. Nevermind if they only get to travel for one week out of 52! This is partly down to simple human nature. ‘Social comparison theory’ states that we look to others in order to more accurately evaluate ourselves. In other words, you feel successful based not on how much money you have but on how much more money you have compared with your neighbor. And with the models wearing the Rolexes on TV… Studies show that if you compare yourself to someone who has less than you, then you will be happier. If you compare yourself to someone who has more, then you will become dissatisfied. The irony is that it doesn’t matter how much you actually have, as long as you come out well during the the comparison! It’s All an Illusion – Time to Break Free Stop and ask yourself if this is really what you originally wanted. You might be feeling great that you’ve reached a position of responsibility in your job and that you’re now able to afford expensive clothes… but was that ever your ambition to begin with? Or did the pressures of living force you into that position? Is being the head of a stapler company really that exciting an achievement? More likely, you probably started out wanting to be a rock star (to make music), wanting to create computer games, wanting to be an athlete (to play sports), or wanting to travel and see the world. Maybe you’ve always dreamed of having a beautiful home. Maybe, if you think hard about what you really want right now, then you’ll find that you actually just want to spend more time with your family. And you probably think that if you work really hard and that if you put in lots of time right now, then you can do all that! Except what our society doesn’t want you to see, is that you can actually have all those things you want right now. And working harder isn’t going to get you closer to them, it’s actually going to take you further away from them. If you really want to spend more time with your family, then there is one very easy way you can do that right now. How? Just start spending more time with your family! Start clocking off from work at 5pm and coming home when you’re supposed to. Sure, you might not progress in your career as quickly as you would if you stayed later… but does that really matter if you’re already getting what you want? You could even ask your employer if you could work a four-day week. You’d be surprised how many employers will be amenable to that idea. Or how about asking if you can work from home a couple of days a week? At the very least, that means you can forget your commute and you can spend your lunch break with your family! If your current employer won’t allow that, then how about looking for one that will? When you remind yourself of your priorities, it changes everything! Living on Less The next thing you might be thinking is how you can live on 80% of your current salary if you work a four-day week. And there are plenty of answers to that question. You could rent out a room in your house for example, or you could try and earn some money online. But the best way? Just start living more minimally! Reduce the amount of stuff you buy, sell of extravagant things you own… even consider moving into a smaller home which can easily reduce your outgoings by 20%. This will immediately help you to feel far less stressed. Suddenly, all your money is your own, you don’t owe anyone anything, and you don’t need to work obscene hours just to avoid the debt collectors!