Table of Contents Introduction . 4 Chapter 1 – What The Heck Is HIIT? ... 6 Chapter 2 – What Is The Optimal Training Zone? 9 Chapter 3 – How Often Should HIIT Be Performed .... 11 Chapter 4 – So What Makes HIIT So Special? .... 13 HIIT Promotes Muscle Growth ...... 13 HIIT Burns Fat ...... 15 HIIT Saves Time ... 17 HIIT Boosts Energy Levels .... 19 Conclusion .. 20 Sample Content Preview Chapter 2 – What Is The Optimal Training Zone? As mentioned, it is all relative based upon overall fitness levels, but generally speaking, in order for HIIT to work, you need to be pushing yourself incredibly hard on the high-intensity portion of the exercise. How hard? Well, many health experts and personal trainers recommend anything from 85% - 100% of your maximum heart rate during the high intensity portions of the exercise. That’s right, in order for the workout to be effective you really do need to be working hard. It’s no good just jogging leisurely, or perhaps running a little faster than you do when you perform steady state cardio, because that will not work. To achieve maximum fat burning results you need to be sprinting, and you need to be sprinting as fast as you can. Imagine yourself racing against Usain Bolt, trying to set a new World Record, or being chased by a hungry and angry bear like the one that messed Leo DiCaprio up so much in The Revenant Chapter 3 – How Often Should HIIT Be Performed As you might expect, answers to this question will vary depending on whom you speak to. Some people for example, may recommend that you perform HIIT five times per week, while others may tell you that twice per week is sufficient enough. The general consensus however, and this is based off of science and numerous studies and hours upon hours of extensive research, have concluded that HIIT workouts should be performed no more than three times per week, when used in conjunction with other forms of exercise. If for example, you also lift weights and are looking to tone up and build some muscle in the process, these three HIIT sessions combined with the weight lifting and resistance exercises you are performing, will be more than sufficient for transforming your body, boosting your fitness, and getting you the results that you’re looking for. Any more than this, and you put yourself at risk of overtraining. Overtraining will result in fatigue, muscle loss, suppressed metabolism, and a lack of enthusiasm to train, and nobody wants that. In terms of when HIIT should be performed, to be honest, it doesn’t matter all that much. Ideally however, you should perform HIIT when you are fresh, so either on a non-lifting day, or before you train. This is because, as it is so intense, if you are already tired and feeling the effects of a weight training session, you won’t be able to give 100% to your HIIT workout, and anything less than max effort will not yield the results you should be getting. Chapter 4 – So What Makes HIIT So Special? There are plenty of forms of cardiovascular exercise out there for you to choose from, so why is HIIT considered to be such a superior form of physical exertion. It turns out that HIIT can offer people a wide range of benefits that go far beyond those relating to losing fat and getting fitter. Some of the main benefits associated with HIIT include: HIIT Promotes Muscle Growth Cardio is generally not a form of exercise that we associate with muscle growth. When we think of muscle, we think of dumbbells, barbells, and hulking great bodybuilders deadlifting ridiculous amounts of weight from the floor. However, as we mentioned in the intro to this guide, many Olympic sprinters have physiques that many amateur bodybuilders would be envious of. Sprinting isn’t renowned for its muscle-building effects on the body, so what gives? Well, in the human body, we have two types of muscle fibres. We have fast-twitch muscle fibres, and we have slow-twitch muscle fibres. Slow-twitch muscle fibres are those found in the muscles that we utilize for slow and steady endurance-based exercises. Though still beneficial, these muscle fibres are not the ones that are going to give you an impressive double biceps flex to post on your Instagram. Fast-twitch muscle fibres however, are those which are responsible for generating explosive power. Explosive power like that which is needed to perform sprints for example. With HIIT, we can actually convert slow-twitch muscle fibres into fast-twitch muscle fibres, which means that we can use HIIT to help promote increases in our lean muscle mass. Make no mistakes, HIIT isn’t going to build anywhere near as much lean muscle mass as a typical bodybuilding routine consisting of compound and isolation movements with free weights and machines. What it will do however, is help to promote slight increases in lean muscle mass, and as you know, every little bit helps. HIIT Burns Fat In terms of fat loss, many personal trainers and health experts alike, consider HIIT to be the ultimate tool for losing stubborn body fat. HIIT will help burn fat and keep people incredibly lean. When you perform HIIT, as you are working so incredibly hard, you are burning off a significant number of calories as you exercise.

Sample Content Preview Imagine then for a moment that you have just learned your company is in serious debt, and that there are going to need to be lay-offs. You have two options now: one is to panic, shout, and potentially even blame your staff (this is an example of poor EQ, which is discussed in a moment). The other option is to remain calm and collected, and to deliver the news in an honest but optimistic manner. Your choice here is extremely crucial, because it will define the way that your team reacts as well. When you are in a financial crisis as a company, the last thing you need is for all your staff to stop working properly. When staff panic, they of course do stop working properly. That’s why it’s the leader’s job to remain calm, and to communicate to their team that it is okay to be calm. Incidentally, this is also one of the traits that is considered to be “alpha” by many – the ability to control your own emotion and to make the decision that is best for the group as a whole. Making Quick Decisions Already we can see that the truly empowering leader is nothing like the caricature version that we discussed at the start of this report. Shouting and blustering just creates ill feelings, which are not conducive to a highly productive and happy team. In fact, your position is one that should be taken with a noble calmness. Your role is to sacrifice yourself, by putting your emotional needs secondary to the group. That means remaining totally calm, when the world is collapsing around you – so that your team can continue to work to the best of their ability. Likewise, it is also your job to take responsibility when things do go wrong. It is this concern that in fact prevents many people from becoming natural leaders. Let’s step back for a moment and look at a mundane, domestic example. Let’s imagine that you are shopping for food with your partner, when they ask which flavor of soup you want for dinner. A common response is to say “I don’t mind.” What does this really mean? It usually means that you want the other person to be happy, so they should choose. BUT in doing this, you have actually just shifted responsibility onto that person. Now it is up to them to choose soup that will result in your evening being a good one or a bad one. And perhaps the real reason you didn’t want to make that decision, is because you didn’t want them to be unhappy with you! Perhaps you can relate, or perhaps you can just imagine how this might play out. But ultimately, that desire to be “liked” or “in the good books,” has actually placed more pressure and stress on the other person AND made you seem indecisive and a weak leader. Now this same thing plays out in the office, every time you are asked to make a decision about purchasing, about branding, or about marketing… and you defer or delay. We umm and ahhh often because we don’t want to take responsibility and we don’t want to commit to what might turn out to be a wrong decision. But strong leaders NEED to take responsibility, and they need to take decisive action that will inspire their team. Empathising One of the most important traits of any great leader is emotional intelligence or “EQ.” This term refers to your ability to understand the emotions – and therefore motivations – of other people. As a leader, this will give you the ability to understand why someone might be motivated to complete the work you set, or why they might not feel inclined to complete it at all. Likewise, it means that you can better choose the correct language and phrasing to get the desired response out of someone. This is particularly important – as the way you deliver an instruction can completely change its tone and thus its likelihood of being followed through on. This is something that a LOT of leader’s lack, and it can lead to huge difficulties within office environments. The good news is that emotional intelligence is something that can be trained. It effectively amounts to sensitivity. But how do you go about measuring such an abstract concept? Well that all depends on who you ask and in fact there are three separate 'models' of EQ each with their own views on the subject. The Ability Model The ability model comes from psychologists Salovey and Mayer who describe EQ purely in terms of 'ability'. In this case it is the ability to 'perceive and integrate emotion' and the 'capacity to reason about emotion' all with the end goal of enhancing personal growth. It also encompasses the ability to manage emotion – i.e. not fly off the handle at the slightest provocation and to know how to calm others down. Ability model-based tests are the most similar to IQ tests but in some cases, the answer is more subjective, though guided by 'social norms'.

Sample Content Preview The first way to ensure that your images look professional is to use a good camera. This is very important and can be the difference between images that look amateurish and images that have the professional sheen. If you intend on taking all your Story photos from a phone – which is an option – then make sure it is one with a good camera. The best options right now are the Google Pixel phones or Apple iPhones. Using a high quality camera doesn’t necessarily detract from the ‘behind the scenes’ feel of a Story. A shot of your office after-hours is still a shot of the office after hours, but by using a high quality camera you show your business in a slightly better light. Likewise, while you might have a messy desk in real-life, this is something else you might want to tone down. Not only will the image look better if the background is less cluttered, but it will also present your business as a more organized one. You want to show people a little behind the curtain but still ensure that your image is carefully orchestrated. You also need to think a little bit about the composition of your photos. Don't just point and click, but instead arrange the various elements in a way that gives your photo depth. For instance, using a path leading into the distance can draw the eye from the centre to a focal point, while at the same time giving your image a greater 3D feeling. Likewise choosing images that are in both the foreground and background can give your picture more layers. Framing is another useful strategy which means taking a photo so that there's an element such as a tree along one side of the photo, while you should also look at the different ways to play with expectations: the subject doesn't have to go right in the middle of the shot, why not have them slightly to one side? Making pictures interesting and showing that you gave at least a little thought to them can make a huge difference to the way that they come across. Consider lighting too. Don’t just shoot a person with a strong light source behind them, as they’ll look dark and the exposure will be all wrong. The best angle for lighting is for it to hit the subject at a 90 degree angle. Take that extra moment, and your shot will look all the better for it. How to Photograph Products This becomes extremely important if you want to promote a product. This is one scenario where you want to ensure your brand looks professional, and that the subject of the photo has a sheen and an appeal. To photograph a product, there are a few different things to keep in mind. Some of these are things we’ve already considered. For example: it’s important to consider lighting. Here, investing in at least a small light box can make a huge difference by creating some dramatic shadows. Thinking about backdrop is also important. And one of the most popular options when it comes to backdrops for products is plain white. A MacGyver way to achieve that is simply to take a white bed sheet and then to pull it taut over a table or similar. Now you can stand your product in the middle and shine your light just how you want it. ALWAYS make sure that the product is crystal clean. Find a microfiber cloth and take the time to wipe it down. Otherwise a few fingerprints or a little bit of dust or lint can make it seem significantly less impressive. Another option is to zoom right in on specific aspects of your product. If you choose a camera wide a wide aperture then you can set the focus to the extreme foreground. This will blur out everything in the background, which is idea if you want to show off – say – the keyboard on a shiny new computer. Then there is always the argument for showing products in use and the way that they help make their owners’ lives better. Photo Editing With Photoshop And of course, don’t forget editing! If you really want to take your Stories to the next level, then doing a little editing before uploading them can make a world of difference. Learning to use Photoshop is a very worthwhile skill to develop and one that can be useful in a large number of situations. Of course if you’re at all interested in web design, graphic design, photography, art or even app development; being able to create your own backgrounds and images will be a great help and could even enhance your career! And actually, being able to list Photoshop skills on a CV can help with a great many different jobs. But of course what we’re interested in right now, is using Photoshop for Stories. So how do you go about starting to learn? Come Up With a Small Project A very good piece of advice when trying to learn any new skill is to give yourself a small project to work towards. In other words, rather than just blindly trying to acquire as much information about Photoshop as you can – start with a particular image in mind that you want to edit and then look up the skills necessary to do that as you go. What this does, is give you a foundation and a direction that allows you to ground what you’re learning in some kind of context. It means you learn why certain skills are useful and how to use them – rather than just learning in a more abstract manner. It also makes the learning process much more rewarding!

Table of Contents Introduction ............ 4 Traditional Publishing ............ 4 Self-Publishing .... 4 Chapter I: Kindle Bookstore 101: A Brief Review ............. 5 The Kindle Bookstore ............. 5 Publishing on the Kindle Bookstore .......... 6 Chapter II: Reader-Oriented: Your New Mantra .............. 7 Writing For a Specific Audience ................ 8 Potential eBook Readers ........ 9 Chapter III: Niche vs. Mainstream: Finding the Balance .................. 10 Going Deep with Niches ....... 10 Going Wide and Mainstream 11 Chapter IV: Quantity and Quality: Low Prices Sell More ...................12 Overpricing Is a Big Mistake .12 When Impulse Buying Takes Over............13 Chapter V: Professional Editing: An Objective Evaluation .................14 Self-Editing is Not a Good Idea .................14 The Importance of Professional Editing ...15 Chapter VI: eBook Covers: Making or Breaking Sales ....16 Covers and Why They Are Important .......17 Hire a Professional for a Great-Looking Cover ........... 18 Chapter VII: Self-Advertising Methods ........19 Amazon Product Page ............19 Social Networks 20 Book Communities ................21 Search Engine Ads ................ 22 Video .................. 24 Word of Mouth .. 25 The Final Formula 26 Self-Publishing on Amazon’s Kindle Bookstore in 7 Easy Steps .... 26 Conclusion............. 32 Sample Content Preview Any links in your eBook should be edited to be human readable. This is to allow them to type it in their browsers. Formatting your eBook according to Kindle standards is a must. Page breaks must be avoided and proper coding must be observed to make it appear the way you want to. You can always make changes after uploading as you see fit. To make it easier to find your eBook, you want to select your keywords carefully. Keep in mind that rankings affect its exposure and with thousands of other titles you want to get this right for maximum exposure. Although a product image is optional, it is recommended that you upload one anyway. Images may be uploaded in .tif or .jpg format of at least 500 pixels although 1200 pixels are recommended. An image also helps in selling your product. You can put any price for your eBook but remember that Kindle advertises these to be $9.99 or lower. Chapter II: Reader-Oriented: Your New Mantra Identifying the audience is one of the most important aspects of writing. Before you start writing, you need to know who exactly you are writing for. In other words, you want to narrow everything down and arrive at a point where you can start focusing the content of your eBook. 8 The Kindle Profit System Writing For a Specific Audience Identifying your audience makes your book more manageable. It also gives a huge advantage when it comes to marketing. Once this is out of the way, you can start ticking off items on a checklist. The following is a sample format you can use. However, it is up to you to decide which ones are relevant and which ones are not. o Age o Background Experience o Depth of Topic o Economic Status o Education o Ethnicity o Familiarity o Gender o Location o Profession o Interests o Loyalty to your writing Every decision you make about your book will be based on these criteria. This includes vocabulary, sentence structure, tone, humor and imagery among others. In short, the content of your eBook should be done with your audience in mind. After you start with your eBook, it is a good idea to keep this checklist as you progress. See if are still focused on writing for your selected audience based on the items on your list. If so then keep doing what you are doing. If not, you want to make the necessary changes to stay on track. As you can see, this means that you have to do a lot of research before starting your eBook. This is best done during the planning phase where everything is still being laid out. Writing for a specific audience also increases your chances at success. This is why it is so important to spare some effort and time into making sure that your eBook is focused. Potential eBook Readers Five years ago, no one would have known what an eBook was. This is how new his concept is. As such, eBook readers belong to the younger crowd of Generations X and Y. More often than not, these are the people who grew up with technology as their playmate. Your audience then is technologically savvy and used to the on-the-go modern lifestyle. If you are writing an eBook aimed at young adults in their early 20’s, there is a good chance that it will do well in the Kindle bookstore. A large number of this crowd does their shopping online anyway. They are more likely to turn towards their mobile devices to read this content as well. Conversely, an eBook aimed at an older audience may not enjoy as much success. Writing about popular activities after retirement may be profitable in bookstores but it may stagnate online. This is another good reason for identifying your audience. It lets you see if your eBook idea will flourish or bomb. Many experts believe that this generation gap is set to disappear eventually. For the meantime it is there and you have to consider this in your decision. Five years ago, no one would have known what an ebook is, this is how new this concept is. Chapter III: Niche vs. Mainstream: Finding the Balance Writing for audiences means having to choose between mainstream topics and more specialized niche topics. This is one of the most crucial decisions you will have to make as a writer. Each one has its own pros and cons as discussed below. Going Deep with Niches Writing for a niche audience is a good thing because of the profit potential involved. More often than not, the information you need to present here is very specific. Details are very much needed which means a lot of research is required. As such, the kind of writer needed when going deep is someone who knows a lot about something specific. You can quickly build an online reputation here and be recognized as an expert in the field.

Sample Content Preview That's how impatient we have become. If you still don't believe me, when was the last time you read anything thoroughly on the internet? My bet would be a long time ago. Chances are when you see any kind of news item on your Facebook timeline, you're probably just scrolling down the page. You scroll scroll scroll and scroll some more. When you see some sort of keyword or image or video that you like, that's when you stop. Once you get a good idea of what the article is talking about, then you go on to the next item and then the next item after that. You are hardly alone. The more we use the internet and the more we interact with people online, our attention span becomes shorter and shorter. It all boils down to convenience. But here's the problem. Until and unless you develop self-discipline, your chances of getting the best things in life are going to diminish. In fact, depending on your situation, it may be a near impossibility. Self-discipline is that important. When you're self-disciplined, you focus on the big picture. You find it in you to do the hard and necessary stuff now so you can get bigger rewards in the future. This is not sexy. Far from it. A lot of people think that this is some sort of drudgery. This is punishment. This is some unpleasant chore that they would rather avoid. And who can really blame them? When you are working on something necessary, the reward may be so far off that it might as well be invisible. Eventually, you start thinking to yourself, “What am I doing? I could be out there having fun with my friends. I could be doing more pleasurable things. I can be lazy because hey, let's face it, laziness pays off immediately. Hard work pays off a long time from now.” Do you see the disconnect? Do you see why a lot of people would rather not choose self-discipline? Is there something that you did in the past that constantly makes you feel guilty and remorseful until today? Is there an event from your past you wish, above everything else, to change? Of course, none of us have access to a time machine so the facts are the facts. Things happened in the past that many of us are not all that happy with. However, you take it to a whole other level. You’re just extremely guilty about it. You feel that it basically defines who you are, where you're going, what you're capable of, and somehow some way poisons you're relationships in the here and now. In fact, if you're suffering from this, guilty thoughts about the past make up a significant percentage of your daily thoughts. Despite how tempting it is to just drop self-discipline and just go with your feelings and pick and activity that is so much more pleasurable and easy, lack of self-discipline can cause serious problems. In fact, the vast majority of people fail to live up to their fullest potential primarily because of lack of self-discipline. Now, if you were to ask them individually, they probably will give you a million and 1 reasons why they are living their lives far below their expectations. Maybe they'll blame other people. Maybe they'll say that they just had bad childhoods. Maybe some would owe up to bad decisions. But very few would say that it was their lack of self-discipline that is the ultimate cost. Just how bad will it get for you if you have no self-discipline? What if you just think that self-discipline is such a low priority that you don't bother to develop it. well, it has serious consequences. I don't mean to be dramatic. But I'm just going to lay out what you stand to lose if you neglect practicing self-discipline on a day to day basis. One of the most powerful American movies ever made is On the Water Front starring Marlon Brando. One of Brando's iconic lines from that movie was “I could've been a contender.” One of the worst things that you can do with your life is to constantly think back and imagine what could've been. You keep asking yourself “What if I did this? I should've done that. I knew I would've done this if something else happened. I could have been something else.” Sounds familiar? Well, you're not exactly alone. A lot of people report a life of regret. They start out young with a whole world in front of them. There's so many doors of opportunities. There's so many different ways they could've gone with their life. But here they are. Obviously, for them to feel regret or remorse at this point in their lives means they're not all that happy with how things turned out. They spend and inordinate amount of their time as well as their emotional energy on thinking about what could've, should've or would have happened if things only turned out a different way. Is that the kind of life you want for yourself? Well, the problem is if you have little self-discipline, there's a high chance you will live a life of regret. You will be thinking to yourself “What if I stuck with the hard but necessary goals in front of me? What if I just stuck with it instead of just dropping everything and going for something that's easier or a lot more fun?” The worst part to all of this is that it's so lonely. You feel that the only person that's going through this is you. That's not true because if people are completely honest with themselves and really say what's in their heart, there's a lot of regret. It's very common. Relationships are supposed to be mutually nurturing. They're also mutually challenging and enables people to grow up and mature. The problem is if we don't have any self-discipline as far as our relationships go, they can easily become dead and sterile places. Instead of pushing you to become the best person you could be so you can help other people as well as be respected by others, your relationships basically become emotional parking spaces. You tell the people in your life “I'm with you only up to this certain point. You and I have this mutual agreement that there's this big area in our relationship that is no mans land.” It's as if there is an 800 pound elephant in the room and both you and your partner refuse to see it. That's the kind of relationship you're in. You're always walking on eggshells trying to avoid offending the other person because you don't want to push that other person out of your life.

Sample Content Preview These are two platforms that let you be highly engaging with your audience, as well as very visual so that you can really express yourself quickly and get people to invest emotionally in your ideas and what you’re selling. Then you are going to back those up with a Twitter profile where you will talk regularly and let people see some insight into your life and personality. AND you’re going to create a blog where you will regularly post content and where you will be able to sell products potentially in the future. What’s really important, is that this blog be responsive (meaning mobile friendly), that it be quick to load, and that it has large text that is easy to read. You can use WordPress to accomplish all this, but the main goal is simply to ensure that your site is able to compete with the very best competitors in your niche. It must look professional, it must be quick to load, and it must work well. Strong Branding You will be your own brand. That means you’ll be create a “personal brand” which will use your name and image in the marketing. This is a great way to create more of an emotional connection with your audience and it will also be what makes you the influencer (rather than just a website owner). You need to make sure that you are living the lifestyle that you are promoting and that you become a role model in that sense. People should see through you that your advice works, and that they should therefore be inspired to follow your advice to achieve what you have. This is why it’s so important to pick a niche that you really know well and have lots of experience in! What’s also important is to make sure that you have a strong message and purpose, and that everything you do is “on brand” and “on message.” If you are going to be a thought leader, then you need to lead. That means you need to know your values, your key lessons, and what you’re trying to say. By being consistent with this, you’ll develop long term loyal followers, and all the content you produce will be coherent. THIS is what makes those followers really rally behind you and get on your team. How to Create Great Instagram and YouTube Posts Once this is up and running, the next step is simply to post regularly to Instagram or YouTube, as well as your blog. You need to maintain a consistent stream of content, even when there doesn’t seem to be many people reading! On YouTube and Instagram, the aim is to show yourself living the lifestyle that you are promoting and at the same time to help inspire and motivate your audience. That means focussing on the specific niche that you’ve carved for yourself. So, if you have a fitness brand that is about being happy, fit, and healthy, then you might show photos of yourself jogging on your beach with your partner smiling. You might post images of yourself drinking smoothie, or relaxing in the sun. Underneath each post you can provide helpful tips and advice, while a little editing and some filters can help to make everything look really perfect. If your brand is all about heavy lifting and serious hardcore strength, then your posts might be motivational things along the lines of “no pain no gain” and images of the gym, or you with heavy chains over your neck and a battered expression. Your comments might talk about not giving up in the face of adversity. On YouTube, you’ll create videos that answer specific questions that are useful to your audience, but you’ll do so in a style that speaks to your brand. The editing should help to set the “mood” for example. Will you use fast editing with electronic, up-beat music? Or will you use a subtle haze effect with a more casual talking manner? Will your backdrop be an immaculate desk set-up, or a lived-in living room? Will you wear a sharp suit and look serious? Or smile and dress casually? Some Powerful Tips to Do Better Find Ways to Optimize Your Posting Creating photos and videos takes time, but it’s very important that you post regularly if you want to keep growing and hold onto your audience. To that end, you should make it as simple as possible to create content. So you might stick to a 4-minute format for your videos for example, and keep an area of your home with the camera set-up ready. You can also batch making videos and posts, so that you make lots of content in one go and then have it to upload gradually later on. Engage With Your Audience Succeeding on social media means not just posting out, but also thinking about what’s coming in. Speak with your audience and answer their comments. Invite them to make suggestions, or to DM you to chat. Better yet, engage in other communities using your brand name. If you can make yourself known in these circles and better yet, become someone that people consider an “online friend,” then they will be far more committed to following your content.

Sample Content Preview Popular apps on the market include Sleep Cycle, Pillow, Digipill, Recolor and Sleep Time. Most sleep apps are free for both android and iPhones. Those with more sophisticated features range from $3 to $9.99. Helpful tip: White noise, in general, is a great sleep-inducer and numerous studies back this up. It keeps your brainwaves steady helps maintain sound asleep all night. If you choose not to use a sleep app, you can easily access white noise with a fan. A ceiling fan or a regular fan will work equally well. Simply keep it on all night. The sound will lull you to sleep and the consistent whirring will help sleep deeply throughout the night. Try out a couple of the free apps ones first. If you enjoy using it and get good results, great! If not, you haven’t needlessly wasted any money. Chapter 4: Seek Out the Sun This is a case in which blue light from the sun can actually help us sleep better! Staying away from blue light in the evening is necessary as discussed in chapter 1. However, exposure to blue light during the daytime is another matter, so don’t get confused. Exposure to sunlight helps our body maintain its circadian rhythm by sending signals to our pituitary gland and hypothalamus. Circadian rhythm simply means our body's internal clock. Keeping it balanced and stable is essential for quality sleep. Our circadian rhythm also regulates a number of important hormones, including melatonin. As mentioned earlier, melatonin is vital for sleep. It also combats depression, which could affect sleep quality. It works like this: exposure to sunlight during the day boosts 'dim light melatonin production' which begins after sunset. Spending time in the sun prepares your body for peaceful sleep by boosting din-light melatonin production. This one of the simplest sleep hacks you can use – and it's completely free! It’s as easy as a walk in the park during lunch break, or having a smoothie at an outdoor café. No matter how busy your day, there are still many opportunities to grab some sin. How much time should you spend in the sun? Ideally, 15 – 20 minutes a day at least. Of course, this also depends on several factors, such as the climate you live in, the season, the time of day, how sensitive your skin is, and how much of your skin is exposed. Studies show that sitting near a well-lit window is another way to expose your skin to blue light during the daytime. This is the perfect hack for rainy days or when it's too cold to go outside. Use a Light Therapy Box If it is difficult for you to get into the sun on a regular basis, a light therapy box is a good alternative. This is a device that emits blue wavelength light. It is designed to balance your circadian rhythm. in the same way that exposure to sunlight does. Place the box a few feet away from you but do not face it directly. Placing in your peripheral vision is recommended. Expose yourself to the light for 15-30 minutes. Expose as much skin as possible during your session. Ideally, you should do this at the same time every day to maintain your circadian rhythm. There you go. Another super easy and effortless sleep hack! Chapter 5: Sleep-Friendly Food Hacks We all love food, and luckily, this food hack includes foods that everybody enjoys. This hack allows you to get creative and prepare dishes that are not only delicious but will also help you sleep like a baby! The following is a list of sleep-friendly foods that have been proven to be highly beneficial for sleep. Incorporate them into your diet, especially at dinnertime and be amazed at how the quality of your sleep improves.

Sample Content Preview After you have identified your target market, the next step is to come up with a marketing plan that will put your product in the best position to be successful. This step is known as brand positioning. When you position the product that you are trying to market, it means that you attempting to control how the public is going to perceive it. In effect, you are telling your target demographic how your product is going to enhance their life and why they should not be without it. Knowing how your product is going to be positioned in the marketplace you can move forward and determine what kind of strategy you want to pursue when it comes to marketing the product. This is done by incorporating the sales goal numbers that have previ-ously been set. The marketing strategy will put in plain words how these goals are going to be achieved. When you finally get to implement your marketing campaign you want to stay on top of all the details that went into the plan. This is the most crucial point. If the plan is not executed correctly, all the time and effort that went into it will be for naught. Lastly, when all is said and done you should go back and examine the entire plan and see where things went according to plan and where things might have to be reevaluated or redone. To make things easier when you start to review your business make your self an outline that includes all the areas that you want to study. By making an outline you will be able to make sure that your business review will remain focused on topics that you feel are important to the success of you company. Topics that you should include in the outline are a summery of what your company excels at and what it needs to improve on. You should then follow with a complete look at what your company stands for, its goals and objectives. This section will also include topics such as the items that are similar to your product that are targeted to the same demographic that you are looking to market to. Make sure that you include a review of sales trends in different areas across the country. Are the sales seasonal? Are there different areas of the country where you product will be more in demand? How does your product stack up against your competitor’s product? GETTING the Product to Market Your outline must include a comprehensive study of how to get your product to consumers. Take a good look at different types of distribution methods, what it will take to get your product to different areas of the country. Packaging should also be reviewed. What type of packaging will make your product more appealing to your target demographic? How much space will your product take up on store selves? Is your product going to be marketed to consumers or to busi-nesses? These are the type of questions that you need to be able to answer in order to make your outline complete. When you are thinking about how to get your product to market, one of the most important steps is to figure out what the price of the product is going to be. To make sure that your pricing is competitive you need to review what your competitors are charging for products. You need to know if your product is inelastic or elastic with the economy and all the production and administrative costs that go into making the product. KNOW YOUR COMPETITION & Your Consumer In addition to pricing and distribution, you need to have an in depth study of your competition included in your outline. You have to know what share of the market they have. How they are marketing their product. Do they advertise on television? On the radio? What about online? Are they known to have good or bad customer service? As well as knowing your company’s strengths and weaknesses, it is important to know the same things about all your competitors. In order to have a successful marketing campaign you must be able to identify and market directly to your target demographic. Having an intricate knowledge of your product should allow you to identify your target demographic by certain factors. These factors should include their age, gender, education level, job, income level, the size of their household, and where they live in the country. You need to know if consumers of this type of product have loyalty to one brand or are they willing to try new brands that appear on the market. To get an accurate idea of the competitive market that you want to enter it is important to have points of reference that you can examine. The best way to do this is to do some comparative studies about your industry as well as your competition. For the best results, it is useful to include five years of information because this will allow your study to be more accurate and give you a better understanding of recent trends in the industry. LOOK at more than One Year By including five years worth of data in your studies, you can avoid pitfalls in your review. This will exclude one-year trends that might show a high spike in sales of a product or that show a product that sales are somewhat stagnant. Five years worth of data will give you a better idea of the trends that are happening in your industry and give you a clear impression of where the industry is going in the years to come. In addition to your industry, look at a five year trend of your target demographic. You need to know if the same demographic has been buying the product for the last five years or has it been chang- ing. If it has been changing, why has it been changing? Have consumers purchased more than one of the product? If so, was it from the same manufacturer or have they decided on a different company? Was price a factor in the decision to purchase one product from another? It is important for you to know what is influencing your target demographic to purchase a like product so you can design your marketing campaign accordingly.

Sample Content Preview In fact, coupled with therapy, meditation can be a masterful tool in shaping your life into the most productive and satisfying structure you can imagine. All of us could benefit from force of healing and inner organization that deep introspection can provide us. Not only that, but meditation has some other healing effects as well. For example, if you suffer from insomnia, meditation can be a great way to improve your sleep cycle. It helps us to reduce the stress that is preventing us from having a restful sleep and can address the problems that we are experiencing that contribute to a poor sleep cycle. Overall, the health benefits of meditation go on and on. It is a significant tool in helping us to change our focus, summon calmness and relaxation, and improve our mental and physical health every day. If you feel that you could use the benefits of meditation in your life, then this is the guide for you! Now let’s move on to the different types of meditation. Most of us approach meditation the same way. We picture it as an experience full of candles and humming and uncomfortable leg positions, intended for the impossible task of emptying the mind of all clutter and distractions so we can just simply be. Maybe you picture flowing white gowns or turbans. Who knows. However, meditation has become more than just the stereotypical image most of us conjure with the word. It is an important and life changing tool that can help us to understand what is holding us back so we can move forward. It can be utilized in so many amazing ways. And people who are terrified that they just can’t sit still long enough for meditation to help them may be surprised to find that there are actually forms of meditation that function based on the movements of the body and getting proper exercise. Many people don’t realize that there are so many ways that you can meditate. The guide to beginner meditation is a great resource to begin learning about the different variations of meditating. To begin with, mindfulness meditation has benefits for those who have experienced past trauma and have a hard time staying present. Loving kindness meditation is also a good way to help those with past trauma, and can help to instill a sense of self confidence and self awareness, as well as compassion for yourself and for those around you. The guide also touches on subjects such as kundalini yoga meditations and zen yoga, which are great tools for balancing the body and mind. Guided meditations can also be incredibly useful, especially for beginners to meditation. There are thousands of resources for those interested in learning more about any of these methods, and the Beginner’s Guide is a great place to start! Each of us have unique experiences and struggles. It can seem incredibly difficult to find a routine or method that helps us to keep the balance in our lives. Fortunately, there are options! And meditation can help. Whether you find that you are having a hard time finding peace within yourself, relaxing after stressful situations, or having a hard time with creating a structured plan that will help you achieve your goals and objectives, there is hope with meditation. Learning more about yourself and the way you work can benefit you for the rest of your life. You may find that you are more productive now than ever before, because you are giving yourself a chance to reflect on your choices and learn what works best for you and what causes you to falter in your success. Utilizing meditation is a great way to learn more about the impact you have on your own future, whether you are hoping to improve your eating habits, gain motivation, practice better conflict resolution, or let go of things that cause you pain or strife. Meditation can also be an incredible tool for anybody who is interested in deepening their spiritual understanding and gaining experience in navigating the deeper meaning of the life they live and the world around them. Whatever the case may be, there is guaranteed value in learning to discipline yourself and your mind, and steeling your resolve to accomplish great things and carve out a time and a space for yourself that is structured to help you grow. There is no wrong way to meditate, and it only gets better once you dive in. If you would like to create a routine that provides you with a great way to learn more about how you can make your life better, nurturing a reliable meditation technique is the way to go. Pick out a time to try your first meditation, and consult the Beginner’s Guide for more information on the way each type of meditation can be used to help your body and mind thrive!

Sample Content Preview There needs to be sufficient demand for a niche to make it viable. If the niche is very small then you will fail. Without enough demand you will not make much money whatever you do. Fortunately there is a very easy (and free) way to check the demand for a niche. Commercial intent is all about whether people are spending money in the niche or not. There are some very sizeable niches out there where the commercial intent is very low so you need to avoid these. We will show you a few ways that you can check for commercial intent in this section. To check for demand you need to use the Google Keyword Planner. This is a free tool which will tell you the estimated number of searches for search terms (keywords) on Google. Google is the number one search engine so you don’t need to worry about the others. You will need a free Google Adwords account to use the Google Keyword Planner. Once you are in the Planner all you need to do is enter a seed keyword which best describes the niche idea. An example of this could be “online dating tips”. The great thing about the Google Keyword Planner is that it will not only show you the estimated searches for your seed keyword but it will also provide some other related keyword suggestions with the estimated search volumes for these as well. How many searches make a niche viable? Well we recommend that there are at least 10,000 searches every month for your seed keyword. Eliminate any niche ideas that do not meet this criterion. Just run all your niche ideas through this niche size checking process. The next step is to check for commercial intent. You need to know whether people are spending money in the niches that you have left on your list. The ideal niche is one where you can promote both physical and digital products. If there is a bias towards one or the other it isn’t a problem. You can use a number of different websites to look for commercial intent with your niche ideas: Amazon.com – again we will use Amazon to see if money is being spent in niches. Just go to the home page and type in your seed keyword for every niche idea. Amazon is essentially a physical products store but they do sell electronic books for Kindle users so don’t worry if you think that a niche idea is more suited to digital products. What you are looking for here is the number of products available and the number of reviews for the best selling products. It is generally accepted that a single review on Amazon means that at least 10 people purchased the product and as many as 1,000. Only a small number of people will leave a review so if there are hundreds or even thousands of reviews then this is a good sign of commercial intent. You want the best selling products (including books) to have at least 100 reviews. Clickbank,com – go to the Affiliate Marketplace and search using your seed keyword. Check to see how many products exist and their gravity. The gravity score is a good indicator of recent sales. Look for products that have a gravity of around 20 upwards. Google Ads – this is very easy to do. Just go to Google.com and enter your seed keyword. Look for Google Ads in the search results. If there are a number of ads then this is a good sign of commercial intent. Google Ads are expensive and advertisers wouldn’t use them if there was no spending in the niche. You can also use the Google Keyword Planner to check this. The “Competition” column will tell you what the competition is for ads with a keyword. If this is “high” or “medium” then advertisers are showing ads for these keywords. There are other ways that you can check for commercial intent. Other affiliate websites such as Commission Junction and Share A Sale have statistics available for best selling products etc. You can also check for groups on social media platforms such as Facebook and LinkedIn. If there is an established group with lots of members there is usually commercial intent. OK so when you have tested your niche ideas you will be left with a few that have the potential for success. Take a look at all of the ideas and decide how you feel about them. Do you have any interest already in any of the niches? If not could you become really interested in any of them? Once you have made your final decision it is time to setup your niche website… Before you do anything else you need to conduct some detailed keyword research that will form the backbone of your niche website. The most successful niche websites have a lot of web pages ranking on the first page of Google and the other search engines. SEO (search engine optimization) is best achieved by identifying the best keywords for your niche. You can find hundreds of keywords for your niche by using the Google Keyword Planner. This tool will provide you a number of related keywords and you can use these to search for even more keywords. There are other keyword research tools that you can use if you want to.