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Sunday, December 18, 2011

Is It Worth Buying Affiliate Software?

Many of us dream of giving up our jobs and working for ourselves. Being your own boss can provide the responsibility level you want as well as the incentive to perform well. Running your own business usually mean lots of hard work but the rewards can be quite tremendous.

When it comes to starting a business, many people get scared. They worry about loosing that security that their job has provided. They also worry about the risk involved in starting your own business. The risk is worth considering being that anywhere from 70-90 % of all small businesses fail in the first year.

Affiliate marketing is a great way to work for yourself with minimal risk. When you work as an affiliate you usually sell a range of goods or services for profit. You will still have to work very hard to promote your business; however the financial risk to you is extremely low.

Many who have started their affiliate marketing businesses wonder about affiliate Software. They wonder if it is worth purchasing and what it can do for their particular business. The answer to theses questions lies entirely in the individual affiliate and the type of business that they have. However, there are some general things to try and consider before you shell out hundreds of dollars on affiliate software.

Before buying any software program, you need to apply some perspective. Software will not take a floundering company and get it into fortune 500. It is simply a tool to help you in various aspects of running a business. You will still have to do all of the hard work. The software will only help.

Once you have some perspective, then you need to list your companies needs. How are you at keeping accounts? Could you do better with software? Many people do purchase software to manage accounts for them. Especially when their businesses start to take off. Chances are you can do just as good of a job on your own but software will make it go much faster. You must keep in mind however, that software does take time to learn. However, once you have mastered it accounting software can help you keep track of your incoming money and outgoing at a much faster rate than if you were to do it yourself.

If you have a home based affiliate marketing business that is entirely internet based, you may want to consider website building software. Again, you may be able to do just as good of a job on your own. However, if you can't this software can help. It will offer suggestions on how to make your pages more attractive and how to attract more internet traffic to your site. This can all translate into more sales or Ad revenue for you.

You should never purchase any software without previewing it first. This way you can tell if this particular style of software is what you need. Most places will give you a free trail, if not find someone who will. You could also find free software that you can download from the internet. It takes little time to put this onto your computer. It is certainly worth at least trying the free software. It doesn't cost anything and could save you money if it does what you need it to do. If it doesn't then you can always have it removed and purchase what you need.

If you have a knack for sales or marketing then perhaps you should consider the world of home based affiliate marketing programs. You can put your creativity, skills and expertise to work for you rather than someone who doesn't appreciate them. When your business starts to pick up, you may want to consider the purchase of some affiliate software. It can help you manage your accounts and increase your website traffic. You could find it for free online or get a free trail from a software company. What ever you decide, remember keep some perspective of what it can do. Software is only a tool it won't work miracles.




3 Tips for More Energy

Last summer I trained a Hollywood starlet who was in Toronto to film a movie. She was a model Turbulence Training client, doing everything I asked in each session including her first-ever
chin-up, except for the Sugar-free Red Bull she insisted on having before each workout.

She said she needed the energy.

Everywhere you go people are looking for 'energy'. Have you been seduced by the ads promising "such and such" beverage will "give you wings", or by stores offering sky-high cups of coffee. Where do you go for your fix? And is it really a fix at all? Or just a patch that leads to an inevitable crash and burn?

In reality, the "energy" we're chasing is simply mental alertness.

And it's no secret that coffee and cigarettes contain drugs that
stimulate your brain, giving you the mental alertness we mistakenly call 'energy'.

If you are searching a better way of living, a life that doesn't
depend on chemicals - literally, drugs! - to keep you awake and
motivated, if you are tired of being tired, then being wired, and
then being tired again, then set the coffee cup down, step away
from the supersized Diet Cokes, and turn to holistic living.

There are better, healthier ways to achieve higher levels of
physical and mental energy.

Here are 3 ways to get more energy, naturally.

1) Exercise

It doesn't matter what time you exercise, just be consistent. Fit
it in based on your schedule and personality. If you have to do it
first thing when you wake up, just do it. Don't even let yourself
think about it. Just get started.

A lot of people think too much about their plan. That's why
Turbulence Training works for so many people...they don't have to think, they just follow the workouts and get done fast.

Focus on intense strength training for 20 minutes followed by a
brief interval training session to boost your metabolism all day

Exercise is a drug. Like caffeine and nicotine, exercise causes the release of many chemicals into your blood, resulting in mental stimulation and an improved sense of overall well-being. Exercise just makes you feel good.

2) Eat smaller, more frequent meals.

Skip the cycle of starving and feasting characterized by no
breakfast, a high-carbohydrate lunch, and a huge dinner. Instead, eat breakfast and then continue to eat every 3 hours for the rest of the day.

Research shows that a high-fiber breakfast helps control appetite and increases mental alertness all morning, and improves your ability to process information.

Do not skip breakfast and rely on a coffee to get you through the
day. Got no time? C'mon! You're an adult, you can get up 10 minutes earlier to have a protein shake, some almonds, and an apple. You're not in high school anymore. No excuses!

3) Eat only whole, natural foods, such as fruits, vegetables,
organic proteins, raw nuts (not roasted in oil), Green Tea, water.

Trying to run on processed foods is a recipe for an energetic
disaster. Stick to whole, natural foods during the day, snacking
rather than binging on big meals, and you'll never feel like dozing off.

If a food is from a bag or a box, it doesn't deserve a place in your
nutrition plan. Avoid all added sugars. Surely, you're already
sweet enough!

Bonus Tip!)
Take mini-breaks during the day to work on your mobility.

Work environments zap our 'energy'. From poor posture, to
eye-strain from computer screens, your office, cubicle, and car
seat will suck the life out of you.

According to Men's Health magazine...

"British researchers recently found that when people exercised
during their workday -- regardless of the duration or intensity of the movement -- they were less likely to feel fatigued, and that translated into a 15 percent improvement in job performance."

Daily exercise breaks are essential to not only boost energy, but
mobility. Each day, as your computer sucks you into its visual
vortex, your upper body becomes rounded forward and tense. You need to reverse that movement. Here's how...

Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall with upper arms parallel to floor and forearms at 90 degrees. Stick up your arms over head while keeping your arm against the wall at all times. Slowly return to below the starting position tucking your elbows into your sides and bringing shoulder blades together. Repeat for 12 reps. Do this every 60-90 minutes.

In addition, get outside into natural light whenever possible.

For a complete exercise and nutrition plan to help you burn fat,
sculpt your body, and give you all-day energy, get started with
Turbulence Training today!





Neglect Your Leg Training And Every Muscle Group Will Suffer

Let's face it; the honest truth is that a good portion of lifters in the gym just don't seem to care
too much about training their lower body.

I mean, a thick pair of quadriceps aren't exactly what most people would consider a "showy" muscle... and I don't think there's anyone out there who can remember the last time a woman asked him to "flex his hamstring" for her.

Everyone is so hell-bent on having a wide, thick upper body that they either neglect or flat-out ignore the other half of their muscles down below.

They'll come up with just about any excuse to avoid hard and heavy leg training, citing such responses as "I just run to develop my legs", "squats are hard on my knees", or some other bogus reason along those lines.

I cannot even begin to stress how costly a mistake this really is...

Not only does it look ridiculous having a ripped and muscular upper body sitting atop a pair of toothpicks-for-legs... but what if I told you that your refusal to place equal muscle building focus on your lower body was actually limiting the amount of muscle you could gain in your chest, back, arms and shoulders?

You might think it was nothing more than a cheap tactic to get you into the squat rack, but it really is true.

See, most people think of weight training as a simple black and white issue of "train muscle X using exercise Y, and muscle X will become bigger and stronger".

This limited view of muscle growth is one of the primary reasons why most trainees fail to maximize their results in the gym. They end up settling for mediocrity and never achieving the kind of explosive, monster muscle gains that they are truly capable of.

Here's the truth…

The muscle building mechanism within the body goes far beyond a simple localized event that happens at the level of the muscle tissue itself!

A great deal of muscle growth also results as the entire body as a whole is placed under stress and adapts on a holistic level. This is achieved through the increased secretion of important hormones such as testosterone and growth hormone.

These hormones are considered the "holy grail" of muscle growth, as they are one of the primary limiting factors that determines how much muscle any given individual can ultimately gain. When bodybuilders inject anabolic steroids into their bodies, all they are really doing is increasing the circulation of these important substances.

Now, because you're a natural trainee and jamming a roid-filled needle into your butt just isn't your style, you've got to find other methods of speeding up the production of these muscle-increasing compounds.

And what is one of the most effective ways to do this?

You guessed it…

Hard and heavy leg training!

Squats, leg presses, lunges, stiff-legged deadlifts…

Did you ever notice how incredibly challenging and downright gut wrenching these exercises can be when performed to a high level of intensity?

After finishing an all out set of these lifts you may find yourself wishing that you hadn't come to the gym in the first place. This is because they involve the largest muscle groups on your body and allow you to move massive amounts of weight.

The reality, however, is that while these leg exercises require a lot of mental toughness and willpower to stick to, their intense difficulty is one of the key ways to really force your body to rev up its anabolic hormone production.

Greater anabolic hormone levels means greater muscle size and strength, not only for your lower body, but for your entire upper body as well.

What this means is that if leg training is not a regular part of your workout schedule (or if it is part of your schedule but is simply treated as an after-thought), you are missing out on significant total body gains that you could otherwise be achieving.

Really, take me up on this offer…

Incorporate a hard and intense day of leg training into your weekly workout schedule. Include the most basic compound lifts such as squats, leg presses and stiff-legged deadlifts, and focus on pushing yourself to the limit and adding more weight to the bar each week.

Try this out for 4-8 weeks, and then come back and tell me what you notice.

If you're like 99% of the population, you'll report that your strength on every single upper body exercise shot through the roof... and that your chest, back, arms and shoulders became noticeably thicker and more muscular as a result.

If you truly don't care about the size of your legs, then fine, I can't force you to do so. However, if not for the sake of your lower body, then at least include hard and intense leg training for the sake of those upper body muscles that you care so much about.

It may not seem logical at first glance... but the plain reality is that intense and consistent leg training really is one of the true "secrets" to a massive, ripped and strong upper body!

To learn exactly how to structure an effective leg workout, and to get all the insider tips for training all of your other major muscle groups,  I lay everything out for you in step-by-step detail, including full training routines, video lessons and more.





Getting To Your Goals Takes Some S.M.A.R.T.s

Looking to get fit? Great to hear it.

First things first though. There's definitely a hierarchy of steps to take before you actually get out there and start working out.

Set some goals. Want to lose weight? Run faster? Leap higher? Build muscle? What's your personal goal?

Once you have that 'general' goal decided, now the question becomes: How best to go about defining them and making sure your goals are actually achievable and not just some 'pie in the sky' hope or wish?

You can make it super complicated … or you can make things really easy on yourself and use the goal setting principals of "S.M.A.R.T"

Using the principals of "S.M.A.R.T" will also ensure that you are setting the RIGHT goals, goals you can reach, and goals that are right for you as an individual.

So, what does "S.M.A.R.T." stand for?

S = Specific
M = Measureable
A = Attainable
R = Realistic
T = Time Sensitive

Let's attack one of these at a time …

S = Specific

Specific means you must specify exactly what your goals are. It's not enough to say "I want to be fit" or "I want to lose weight" or "I want to run fast". How fit IS "fit"? How MUCH weight do you want to lose? How fast IS "fast"?

To make your goals specific make sure you make goals like "I want to be able to bench press 200 lbs" or "I want to lose 20 lbs of body fat" or "I want to run 5 miles in 30 minutes".

So get specific. Know specifically what you're hoping to achieve and make that your goal.

M = Measureable

Ok, now you know specifically what your goals are. Are they goals that you can measure?

Keep track of how much you're bench pressing or how fast you are running each time you work out so that you can work towards progressing (instead of just guessing at whether or not you are progressing).

Or if weight loss is your goal, keep track of your body fat measurements with the scale, calipers, measuring tape and mirror. No guessing. Keep track and measure, measure, measure.

A = Attainable

Is your goal attainable?

Be careful with this one because if your goal is too lofty, then not being able to make it to your goal could leave you feeling like you're letting yourself down.

But, setting too easy a goal is also counterproductive. If the goal is TOO attainable then what's the point of bothering with all this goal-setting?

Don't set a goal of wanting to run 5 miles in 30 minutes if you're already doing it in 32 minutes. Or bench pressing 200 lbs if you're already up to 195lbs.

Make sure the goal you set for yourself will make you feel fulfilled and accomplished once you do reach it.

R = Realistic

Is your goal actually realistic? Now that you've got your eye on setting a goal that's far enough out of reach to make you feel accomplished when you reach it, ask yourself if you got carried away with that goal.

Is your goal to bench press 1,000 lbs? Or run a 2 minute mile? Well, are these goals actually something you can attain or is this goal more than likely impossible to ever reach?

Make sure your goals are realistic for you.

T = Time Sensitive

And finally, make sure you set a time-limit (a specific, attainable and realistic one) to get to your goals.

If you don't assign a deadline for getting to your goal you might wind up getting there … someday … or not … there's really no sense of urgency if you don't assign a deadline.

Do remember to keep it realistic though. Don't plan to lose 20 lbs in three days. That's not likely to happen. Losing 20 lbs in three months, however… that is a realistic goal.

Know when you want to get to this goal by and keep measuring and working towards getting to your goal in the amount of time you set for yourself.

You can even set smaller weekly goals (like losing 2 lbs per week, for instance) to help you get to your three month goal.

If you keep the principals of "S.M.A.R.T." in mind as you set your goals you're sure to set goals that are right for you, reachable, will make you feel great when you reach them and get you there when you want to be there.





[video] $63,896.21 in 1 month thanks to the iPhone?

It's Mike, iPhone game and App developer.

Let me ask you this

Do you want to discover how to create iPhone apps easily with no
programming experience and learn from some of the top iPhone app
developers to get your app created and sold in App Store?

Have you ever dreamed of creating your own great game or application
for iPhone or iPad with no programming skills and hit pay dirt with it
in the App Store?

I bet you have!

But first let me put the money where my mouth is. Let me login to my
apple developer account in real time and show the latest sales.
This is exactly how I made $ 63,896.21 USD last month selling my
iPhone Apps & Games
P.S. You really don't want to miss the boat. The reason is most people
will never realize how easy it is to make your own app. They believe
in a myth that it is just WAY too difficult to start and you need too
much money and top level programming skills for that. Well I am here
to finally get that out of your head!

P.S.S. Want on board the iPhone Gold Rush? Remember, the early bird
gets the worm.





Bodybuilding Program For Beginners

So, you have decided to finally build that body you can be proud of. You want those v-shaped back muscles, big biceps and chiseled six-pack abs that will get girls drooling over your body! I know how it feels...

Not so quick though. Building muscles is not an overnight process- it takes time, patience, focus and dedication. If you think you have these qualities, then good news for you as your muscle gain for the next 6 to 12 months will be at its most "dramatic" phase.

Excited? You should be, BUT what is the best bodybuilding program for beginners like yourself? Well let's look at the main areas you should consider, when first starting out..

Your Workout Training Routine...What Should It Be?

If you got your workout routine from the back of cereal box, do you really think it work? You need to get a solid bodybuilding program, that works!

To give you an idea, a good base beginner program should include the following:

- Train 3 times a week (e.g. Monday, Thursday, Saturday)
- Around 4-5 compound exercises per workout (compound exercises work multiple muscles at the same time which provides a good overall body workout). This workout should not last any longer than an hour!
- 3-4 sets per exercise
- 6-12 reps per set with the heaviest weight possible. And train till you tire out in each set!
- 2 minutes rest between sets, no more or no less. Time this to make sure you do this.

You also have to learn some basic exercise techniques, so you can properly execute them. I have no idea why other beginners just start exercising in a gym using trial and error techniques! In fact many go out and just copy what other beginners are doing in the same gym as them! Do you really think that's going to give you massive muscle growth?! NO it's not! technique is vital for your results!

So in a nutshell, when it comes to your training, you need a solid program and routine plus work on your exercise technique for maximum muscle gain!

What Should Your Nutritional Diet Be For Maximum Muscle Growth?

Nutrition is around 60% of your results, so is damn important. You cannot survive on donuts and coffee and expect to bulk and build muscle. Here are some good basics:

- Eat 5-6 Meals A Day every 2-3 hours
- Count your calories, as without it, you are destined to fail! You want to eat BIG for muscle growth, and LESS for fat shredding.
- Ensure you get some solid pre-and-post workout nutrition in! For muscle growth, good to eat some fruit and drink a whey protein shake, just before and after your workout!
- Use a ratio of 45% Carbohydrates, 30% Protein and 25% Fat. Here you should look to eat more complex carbohydrates (slow-digesting carbohydrates like wholemeal pasta, rice and bread), lean proteins (like grilled skinless chicken breast or turkey breast) and unsaturated fats (such as olives, avocados).

This is a great starting point, whatever your goal.

You Need To Get Some Solid Rest Too...

Rest is more essential than many think. This may shock you, but your muscles do not grow while you are training. They grow when you are at rest. Muscles need time to recuperate for them to grow.

As they rest, the body repairs the damage done to the muscles and builds them up bigger to compensate for the extra work and stress.

So, make sure you take at LEAST 48 hours to rest, in between workouts! This not only reduces injury but boosts your growth!





Improving Your Weight Loss Motivation with NLP

In all areas of life, the most successful people are the ones who stay motivated. Whether trying to excel in business, careers, or sports, motivation is the key factor that separates the successful people from the non-successful.

Weight loss is no different. If you want to lose weight successfully and stay healthy, you need to be motivated to eat wisely, exercise regularly, and carry out the right actions that will improve your prospects of achieving your goals.

Losing weight isn't always an easy task. Giving up your favourite foods or sticking to an exercise plan takes a lot of commitment, so you need to give yourself a good reason to stay on track.

There's no doubt that there will be many moments when you feel tempted to give up on your diet or exercise plan and go back to your old ways. That's where hypnosis and NLP can have a huge affect. The use of Neuro Linguistic Programming can help you stay motivated to achieve your weight loss goals on a subconscious level.

Neuro Linguistic Programming (NLP)

NLP is a form of hypnosis that helps you reprogram you subconscious mind. The subconscious mind is a powerful driving force that works with our conscious mind to control our actions. Destructive thought patterns can have an adverse effect on the subconscious and result in you acting out negative behaviours.

Reprogramming your subconscious mind helps you to reverse negative and fearful thought patterns that prevent you from staying motivated to achieve your goals.

NLP Techniques

Here is an NLP technique that can help you stay motivated to achieve your weight loss ambitions.

First of all, take some time to get yourself into a relaxed state. Once you are relaxed, imagine how you would look in 5 years time if you still haven't lost any weight. Make the image clear and detailed. Imagine your quality of life. Imagine how your body would feel. Fully experience the pain of living unhealthily.

Next, picture yourself with the perfect body. Imagine how great it feels to be fit and healthy. Make the image clear and vivid. Perhaps you can picture yourself on a long distance run, or wowing people on the middle of the dance-floor. Just imagine all the wonderful things you'd be able to enjoy doing if you had reached the perfect body weight.

When doing this exercise, feel the pain of being overweight and the pleasure of being healthy as strongly as possible.

The association of pain with staying overweight, and the association of pleasure with being healthy sends a powerful message to your subconscious mind.

Motivation is one of the biggest factors when it comes to weight loss, and the power of the mind is something you must not forget. Using your mind wisely can send the right message to your subconscious which in return will help you act in alignment with you objectives.

Having the subconscious on your side is like having your own internal personal trainer. Keep your motivation levels high on a deep level, and your dream of shedding your excess weight will be become much easier.





Increasing Online Sales through Affiliate Marketing

One of the most tried, trusted, and beneficial ways of increasing online sales through marketing and advertising is affiliate marketing. This is basically a revenue share sort of system, where an affiliate is given a form of commission from a merchant, based on how many sales the affiliate has generated through advertising on hisher site. Affiliate marketing began just four years after the world-wide web was launched, and many successful e-commerce sites owe much to this simple yet effective method.

There are three types of affiliate marketing methods of payment – either pay-per-click (generated by actual clicks or referrals to the merchant from the affiliate's site), pay-per-action or pay-per-sale (very similar, in that the affiliate receives payment, either a fixed amount or commission, based on the sales or subscriptions that have come through referrals or adverts on the affiliate's site.) The last two methods of payment are generally preferred by merchants, due to many fraudsters taking advantage of the click system and setting up sites with forced clicks, pop-ups, adware, spam, false advertising and many other "black hat" techniques.

Affiliate marketing is not limited to only display-adverts on an affiliate site, but also comes in the form of email, blogs, rss feeds, content and niche sites, loyalty sites, comparison sites or shopping directories, and other forms. It is an extremely low cost, but highly effective form of marketing and advertising, presenting little to no risk for both the merchant and the affiliate.





The “secret” to losing belly fat…

You've been lied to. Lied to by the fitness magazines, lied to by the government and lied to by the food industry.

Lies such as…

-> You need to eat "low calorie" to lose fat

-> You should do long, slow cardio to put your body in the "fat burning zone"

-> You should eat plenty of whole grains to stay healthy and lean
-> Losing fat is a slow & steady process

Well my buddy Vic Magary who is one my go to fat loss experts just put up a video exposing all of these myths…

Vic is a former Army soldier, and has a very No B.S. attitude for "theories" when it comes to fat loss. He knows what works and what doesn't – and spills all of his biggest secrets in the video…

P.S. – Vic told me he's going to be pulling this video down soon. Make sure you check it out now before it's gone…





Build A Lean, Athletic Physique In Just 3 Short Workouts A Week

I went to the gym for one of my 45-minute workouts and quickly found myself surrounded by a bunch of weight belt wearing, orange juice carrying bodybuilders.

Not that there's anything wrong with them….

… In fact, I got along with these guys perfectly alright.  The point is that our workouts couldn't have been much more different.

You see, while the bodybuilders typically spent most of their 90-minute workouts sitting around in between sets, or drinking their big ol' jugs of OJ, or even just chatting with one another, I spent my much shorter workout getting to work right away, and then making sure I didn't slow down until I'd finished.

And the reason for this was simple...

… I just didn't have a lot of free time to workout.

But just because I didn't have 90 minutes a day to workout, didn't mean I simply accepted mediocre results. 

That's because in half the time those bodybuilders were working out, I turned up the intensity and followed one of my favorite workouts from the Turbulence Training for Fat Loss Manual, TT 2K4.

With this 3 day-a-week workout in my arsenal, I was able to spend just 45 minutes in the gym. But that's not even the best part!

That's because TT 2K4 is designed in such a way that it burns fat long after you've left the gym.  So all you need to do is workout hard for just 45 minutes and you'll then reap the benefits for up to 48 hours later.

Ain't that great?

I realize many of you are just as busy as me and so we can't afford to workout 90 minutes a day, 6 days a week. That's why I designed Turbulence Training and the 2K4 workout program.

With a series of challenging bodyweight and dumbbell supersets, not to mention one muscle-pumping superset that even bodybuilders would love, TT 2K4 is the perfect program to get you maximum results in minimum time.





Keyword Research That WorksOn the internet

 keywords are terms or words thatrelate to particular topics. Keyword research willinvolve various aspects, such as finding sales oriented keywords or driving maximum qualifiedusers to increase their online sales.

Keyword research is the first step towards a successful search engine optimization campaign.You have to be very careful when selecting keywords,as it can be very tricky to select targeted keywordsfor a website.

The selection of keywords should always be based onvarious aspects such as product names, services, brands, or general terms. Often times, people forgetabout targeting geographical terms when they haveglobal presence.

When doing keyword research, it's highly recommendedto do a very thorough market research analysis tofind the best keywords used by search engines tofind products and services online - and find out what keywords are targeted by competitors who aredoing well in marketing on the internet.

The first step in finding the best keywords is to make a list of the products, topics, and servicesthat you offer. You can also make good use of yourwebsite logs to know which keywords have broughtyou the traffic in the past.

Be sure to select keywords that clearly define yourbusiness and products to drive traffic from thesearch engines. There are some websites which gethigh levels of traffic through general keywordsalthough they might not end up being sales.

Today, users of search engines are aware of howthey work, for searching products and services onthe net. Users always look for the better products,locations, etc. Therefore, you should cover allterms for each - products, locatins, etc.

There are numerous tools available which will helpyou identify keywords that are suitable for searchengines. The challenge here, is to determine whichkeyword is the best to generate traffic.



300 Movie Fat Loss Workout for Men & Women

The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.

The 300 workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.

But first, here's how the original 300 Workout goes...but don't try this at home...

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down.

I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?

Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.

For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.

Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day.





Lack Of Sleep May Be Keeping You Fat

You might not be aware that the amount of sleep you get has a direct effect on how much weight you are able to lose. Studies have shown us that the body's capacity to burn fat is affected by how much sleep you get every night.

Studies that have investigated the link between sleep and weight loss have made two significant findings. Firstly, the body burns fewer calories when you sleep less. Secondly, when you don't get enough sleep, your body tempts you to eat more.

A study by Dr. Christian Benedict of Uppsala University in Sweden found that men who are sleep-deprived but still eat the same amount of food as usual burn between 5-20% less calories than when they get enough sleep. The team discovered that even just a single night of missed sleep slows down the body's metabolism the next morning.

On top of this, it's also been found that sleep deprivation leads to more cravings to eat. Another study by Marie-Pierre St-Onge of the New York Obesity Research Centre found that people who were deprived of sleep fed themselves an extra 300 calories on average during the day in comparison to well-rested people.

These two studies are just two of many research studies that provide evidence that sleep-deprivation is directly linked to gaining weight. The findings from research suggest that sleep plays a part in how your body manages the hormones that control your hunger. When you are tired, you are more susceptible to giving in to your desires to eat fatty foods.

If you are trying to lose weight yourself, don't neglect the importance of getting enough sleep. If you are someone who has trouble falling asleep at night, you may be able to benefit from sleep hypnosis.

Sleep hypnosis is a method of relaxing your body and mind to help you drift into sleep. It has often been used to cure cases of insomnia.

Contrary to what many may believe, hypnotherapy is very safe and can't cause you any harm. In fact, it is a much safer method for falling asleep than many of the over-the-counter sleep inducing products that you can find. Using medication to fall asleep can leave you dependant on drugs, whereas sleep hypnosis can help you fall asleep naturally without having to put any manufactured drugs into your body.

Sleep hypnosis helps train your body and mind relaxation techniques that allow you to sleep peacefully. Because of the stresses that occur during the day, stressful thoughts can occur that are stored in the subconscious mind.

When you try to sleep at night, the subconscious takes over. If there are lots of stressful thoughts floating around it will have difficulty relaxing and drifting into sleep. The purpose of sleep hypnosis is to eradicate this problem by helping your mind to relax deeply and do away with the stress that prevents you from resting.

Getting a good amount of sleep will help you lose weight in many ways. First of all, being as your body has more time to refresh, your bodily systems such as your metabolism will be working at full force. This means you will burn calories much quicker.

Also, if you are feeling lethargic, it's more likely that you'll be tempted to graze on unhealthy snacks. If you are feeling refreshed on the other hand, you will feel less urge in the body to fill up on unhealthy foods.





The Latest Nutrition Info

Big News! Craig Ballantyne has added a brand new set of
Turbulence Training Fat Loss Nutrition Guidelines to the TT
package. This new report comes from nutrition expert, Dr. Chris
Mohr, Ph.D. Today we want to introduce Chris to you, and get him to answer some tough fat loss nutrition questions.

So first, Dr. Mohr's credentials...

Dr. Chris Mohr is a consultant to a number of media outlets and
corporations including the Discovery Health Channel, Clif Bar, Fit Fuel, and Labrada Nutrition. He has authored or co-authored several textbooks and has written nearly 500 articles.

Dr. Mohr has bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.

Through his company, Mohr Results, Dr. Mohr offers consultations, provides corporate seminars, and will soon be providing nutrition services for trainers.

Now, before we get to the interview with Dr. Mohr, I have something to admit:

Nutrition is more important than training.

There, I said it. In fact, I've admitted it all along. It doesn't
matter how good the Turbulence Training workouts are, you won't get maximum results without the right nutrition.

And that's why I've gone to Dr. Mohr to get his advanced fat loss tips.

CB: For fat loss, what kind of shake is best after weights? Do we
need high-carb, sugar shakes?

I still think this is an important meal to get some carbohydrates
in to fuel you for your next workouts, since carbohydrate intake is likely low throughout the remainder of the day.

Even during a fat loss phase, I recommend folks get at least a 1:1 ratio of carbs:protein.

CB: But what about sugar specifically? If a client is 35, 5'10", and 21% body fat, does he need sugar in his post-workout drink?

I do still think simple carbs are important during this recovery

Carbs don't have to be the enemy---if the rest of your carb intake is mainly veggies, the post workout simple carbs will be a Godsend.

You'll suck that right up, you'll feel stronger, and have better
subsequent workouts. You should be training hard enough to be able to lose the fat...it's not all about the carbs.

I would go 1:1 ratio of carbs:protein...around 30:30 of a
combination of malto/glucose/sucrose or any high GI ingredients with a whey isolate and/or hydrosylate.

CB: Does post-workout nutrition change for interval training?

I believe it does, because while you're exercising at a
high-intensity, the amount of glycogen depletion and protein
degradation that's going on is lower than with a longer duration,
intense weight workout.

It is still an important time for feeding (after exercise), but I
wouldn't recommend the same high intake of carbs:protein as I would after a tough weight workout.

Like before, go with the 1:1 ratio of carbs:protein - that is, of
course, unless you were just out there doing intervals for an hour (but then you'd basically be superhuman).

CB: What are your thoughts on eating before bed?

This is a time I like a protein and fat meal, to help slow the
digestion of those nutrients during a time when it's likely you
will be breaking down some muscle tissue.

I am "ok" with some carbs, but if you do eat them, focus on veggies or something similar and don't sit down to a Thanksgiving meal and then immediately close your eyes.

CB: Everyone seems to know the general protein rule for gaining muscle (1g per pound bodyweight), but how much protein do we need when trying to lose fat?

This is suffice for losing fat as well. Maintaining this intake,
with a moderate fat intake as well, will help provide the necessary nutrients since you want to lose as much fat as possible, yet maintain as much lean body mass as possible.

You can't get around the fact that weight loss does take some
reduction in calorie intake (or very high amount of calorie
expenditure), so focus your intake on lean proteins, healthy fats,
and always think fiber, not carbs.

CB: Give us one of your "secret" advanced fat loss nutrition tips...please!

Losing fat without the addition of intervals is like riding a bike
through sand - sure it will work, but your progress won't be nearly as fast.

Replace all simple carbohydrates with their high-fiber
counterparts, and make sure you're eating at least one vegetable each and every meal.

CB: What do you think of "calorie cycling" diets - where you drop your calories for a couple of days, then bump them up, etc. Is there any research to support this approach?

To my knowledge it's all anecdotal.

Theoretically, it seems as if it may work; however, it would be
near impossible to design a well controlled study to test the

With that said, it's hard to make specific recommendations because there's nothing to base it off of.

CB: And let's finish off with your thoughts on fish oil - dosage,
quality, etc.

They kick ass---general health, 2-4 g/day. Elevated TG I would go higher, increasing in a stepwise manner, up to 8g or so (not a
blanket statement, but individualized). Always speak with MD first since it does decrease clotting time...contraindicated if on blood thinning medications.

Preliminary research with weight loss shows it's promising---2-3 studies to my knowledge. I do believe higher quality fish oils are important. Fish oil shouldn't give you fishy burps or taste fishy at all.

Two favorites are Nordic Naturals and Carlson. Fish oils are
screened very well for mercury and other contaminants, particularly ones like NN and Carlson.

CB: Thanks Chris. This is great. I look forward to adding your nutrition knowledge to my Turbulence Training workouts...I guarantee that this combination will help everyone lose fat and gain muscle.

More nutrition interviews with Dr. Mohr are on the way.

If you have any other questions, just let me know.


Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet (p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)

8 ) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)





Lose Weight Fast By Grazing

The world of weight loss seems to be full of confusion. The basic concept we are taught about dieting is that a low calorie diet is the key to losing weight. This notion is being challenged more and more these days.

Most people think that simply limiting the amount of food they eat will make them lose weight fast. For many people however, this does not work.

The vital piece of the puzzle that most people are missing is that how they eat is just as important as what they eat. Common eating patterns for the majority of people include eating three large meals every day until they are full. This method of eating can be detrimental to weight loss.

What is Grazing?
Grazing is a way of eating that spreads outr your food intake into smaller chunks. So, rather than just eating 3 large meals each day, you have a smaller breakfast, lunch and dinner and then eat small snacks in between. Some people already graze without knowing it, but do it in a very unhealthy way. This means that in between meals they snack on things like chocolate bars and packets of crisps. When grazing is done right and you snack on healthy foods rather than crisps and chocolate, it can be very effectively for helping you to lose weight fast.

Benefits of Grazing
There are several health benefits that you gain from grazing healthily:

  • It keeps your metabolism moving fast
  • It prevents hunger and overindulgent eating
  • Stabilizes your blood sugar
  • Reduces cravings for comfort foods
  • Fills you with energy all day long
  • Speeds up weight loss

How Grazing Makes You Lose Weight

Grazing has a completely different effect on your body than if you were to eat large meals. Usually when people eat large meals, they eat until they are full and can't eat any more.

Doing this is almost like expanding your stomach. At every meal time, you need larger amount of  food to compensate for what you haven't eaten since your last meal.  Being as your stomach expects lots of food every time you eat, it needs more room to store it all. Thus, you put on weight.

Grazing has a different effect. Eating smaller amounts of foods more frequently makes it easier for your body to digest and it puts your metabolism into constant action. This is necessary if you want to lose weight.

Every time you eat a meal, it is important not to eat so much food that you feel full. If you eat until you are full it is like putting a speed bump in front of your metabolism. To keep your metabolism moving fast, you need to keep your meals small.



What to Eat

Your between-meal snacks should contain as many natural foods as possible.When food is eaten it gets converted into glucose (blood sugar) so the body can use it as energy. Natural unprocessed foods release energy slowly, while unhealthy foods like crisps and chips release energy quickly.

When foods get converted into glucose quickly, the body reacts and releases a lot of insulin. Insulin converts sugars into fat and thus prevents the body from burning it.

Eating natural foods helps to maintain your blood sugar levels and gives you stable insulin levels. This means your body won't burn fat so quickly and you will be able to lose weight fast.

Grazing Tips

Ideally, your between-meal snacks will contain lots of vegetables. Vegetables contain an abundance of vitamins, minerals and nutrients that your body needs to stay healthy. If you have the chance, you can prepare various salads to snack on throughout the day.

You could prepare a different fresh salad each day and carry it in a lunch box when you go to work. You can make things fun and create a new original salad every day.

If you are really not used to eating vegetables you should try to bring them into your diet gradually. For instance, start by eating just two or three new salads a week, and then start eating more. Chances are you will gradually begin to enjoy various kinds of vegetables.

You could also carry a snack pack with you to work including quick and easy healthy snacks to eat if you don't much time at hand.

If you really don't want to eat veggies all day then stick to natural healthy alternatives. Always choose healthy pieces of fruit, cereal bars, dried fruit or nuts over things like chocolate bars and crisps.

A Balanced Diet

While you will receive an abundance of goodness from vegetables, your diet also needs other good food sources to provide a healthy balance of protein, fat and carbohydrates. Include things like salmon, chicken breast, lean pork, tofu and boiled eggs in your diet for a good source of protein.

Complex carbohydrates are contained in foods like brown pasta, brown rice, rice crackers and wholemeal bread. Carbs can help supply your body with sustained energy.

Allow yourself to have your favourite treats every now and then. Treats shouldn't be eliminated from you diet all together because you may lose the will power to stick to your eating plan. Consider treats as a reward for the times when you have stuck to your diet well.

Also, be sure to drink lots of water and exercise regularly. Water flushes toxins out of the body and keeps energy levels high, while exercise can provide that extra boost you need to lose weight faster.

Grazing is being recognised more and more these days as a vital component to successful weight loss. For many people, learning the proper way to eat throughout a day is the missing piece of the puzzle they were looking for.  Whilst eating healthy meals is obviously very important for losing weight, the frequency and size of your meals is just as vital. One of clear winners when it comes to grazing diets is the Lunch Box Diet which has been called 'the best diet ever' 5/5 by Elle Magazine. Even Cameron Diaz is said to be a fan of this healthy plan that becomes a 'way of life'.





Burn Fat Fast with the Original Turbulence Training Workout

You know those people who always talk about their workouts, and yet when you go to the gym with them they actually look out of shape?  Well, a similar scenario happened with Mike – a former client of mine and a self-proclaimed "gym buff"…  

… When Mike, who was semi-active at the time, learned of my 3-day a week training program, he enthusiastically jumped on board. And unsurprisingly, it took him just one short intense workout before he realized the raw power of Turbulence Training.

While over the course of the program Mike and I disagreed on the length of recovery time between sets, there was certainly no arguing his results – in only 4 short weeks Mike had lost 10 pounds while gaining a TON of lean muscle mass.

Since Mike's life-changing day many years ago, thousands of others have joined him in realizing the transformative power of total body, fast and effective workouts like the one found in the Turbulence Training Original workout program.

So what do YOU need to realize your own powerful transformation?

1)    You'll need to ditch slow, boring cardio.

That's because it's useless for fat loss and causes overuse injury.  Bottom line, your time can be used much more efficiently to achieve the body you desire.

2)    You'll need to free up three, 45-minute slots a week.

Why so little time? Well, nowadays we're too busy for 90-minute, six day-a-week workout programs. And by combining my short burst interval workouts with strategically designed supersets of dumbbell and bodyweight exercises, you'll maximize your results in minimum time.

Just think of all the free time you'll now have to spend with friends and family, or even just enjoying some of your hobbies!

The fusion of TT Original's two intense, total body workouts with advanced interval training sessions has proven to work time and time again. And with the Turbulence Training 60-day, no questions asked money back guarantee, why not find out how you too can quickly transform your body from its current out-of-shape physique like Mikes, into a strong, lean and sexy work of art.





The Lower Abdominals

The lower abdominals may be the single most popular subject among fitness enthusiasts today. This is due to the fact that having flat, tight, lower abdominals is a highly desired look, but a very difficult look for most people to achieve. Many fitness professionals insist that there is no such thing as "lower abdominals", While others propose that exercises like crunches work the upper abs more and exercises such as leg raises or reverse crunches work the lower abs more.


Before continuing, first keep in mind that no abdominal exercise can "spot reduce" lower abdominal fat. Many people feel a need to perform special "lower ab" exercises, not realizing that the real reason they can't see their lower abs has nothing to do with their choice of abdominal exercise, and everything to do with an excess of fat and possibly digestive problems

Because of genetics and hormones like estrogen - the lower abdominal region is simply one of the first places most people store body fat. Therefore the same is true in reverse - lower ab fat is the last place to come off. Removal of lower abdominal body fat is a separate issue than lower versus upper abdominal muscle recruitment and body fat problems can only be addressed by creating a caloric deficit and addressing lifestyle factors. This requires proper nutrition, not special "lower ab" exercises.

Second, it's true that you cannot isolate the upper and lower abdominals from one another. Both upper and lower abdominals are activated during the performance of any abdominal exercise. The rectus abdominis is one long muscle, not two separate muscles. However, the nerve innervation of the upper and lower portions is different.

Although you cannot completely isolate upper and lower abs, research has used electromyography (EMG) testing to try and determine whether certain exercises can emphasize one section of the abs more than another. Results have shown very clearly that the obliques can be recruited more with specific exercises. However, data on lower versus upper abs is mixed.

For example, a 2001 study by Lehman and McGill published in the journal Physical Therapy said, "Differences between the portions of the rectus abdominis muscle are small and may lack clinical or therapeutic relevance." On the other hand, a study by Willett and colleagues at the University of Nebraska said, "our findings support the concept that abdominal strengthening exercises can differentially activate various abdominal muscle groups." A 2007 study by Eric Sternlicht found major increases in EMG activity (93%) of the lower abdominals simply by changing body placement on a swiss ball during the crunch exercise.



I believe it is very possible that the upper and lower abdominal areas can be emphasized to a greater degree by the choice of exercise. The abdominal region is somewhat unique because unlike muscles such as the bicep, the abdominals are divided by tendinous intersections which correlate to various segments of the spinal column. It has been proposed that these segments may be under separate neurological control.

As I learned in my internship from the Paul Chek Institute, as early as 1934, Joel E. Goldthwaite in his book "Body Mechanics in Health and Disease," determined that there was a difference between the control mechanisms of the upper abs versus the lower abs. In other words the "electrical system" that controls each section is innervated by different wiring.


Some years ago a TV special filmed a belly dancer rolling a few quarters up, down, sideways and diagonally across her belly. I have seen a similar feat with my own eyes as my brother can do a "belly roll" - an impressive feat of abdominal muscle control somewhat akin to a caterpillar inching its way across the floor, by rolling one segment of its body a time. Although this may simply be an individual trait and or a well-practiced skill, it's suggestive that different segments of the abdominals can function independent of each other, indicating that they may be on different neurological circuits.

Evidence of separate innervation may also be seen when a person with great upper abdominals experiences distention in the lower abdominal region, commonly known as a "pooch belly," despite low body fat. Explanations include gastrointestinal issues, bloating or food intolerances that allow the lower abdominal wall to protrude as a result of inflammation inside the gut. However, there may be a neuromuscular explanation as well. If the muscles that hold in the gut contents are weak or suffer from poor neural connections, the lower abdominal wall may bulge outward, independent of body fat levels.

There are many opinions on this controversy, as well as conflicting research data. Some experts believe strongly that "lower ab exercises" are just another fitness myth and that the case is simply closed. However, the abdominal and core region may be much more complex than just one long sheet of muscle running from the sternum to the pubic bone that contracts completely along its length or not at all. I believe we should keep an open mind to the possibility of being able to emphasize the upper or lower area to a greater degree, as some of the EMG studies suggest.

Assuming that the lower abdominals can be stressed to a greater degree with choice of exercise, this has significant implications for creating highly effective and individualized training programs.

Lower abdominals should be trained as follows:
(1) proper exercise sequence (lower abs first),
(2) proper selection
(3) proper progression.

A common mistake is when a beginner with weak lower abs attempts to do advanced exercises such as hanging leg raises. This demonstrates improper exercise selection and progression and will do nothing but build muscle imbalances. These imbalances will manifest in poor posture and lead to injury and low back pain.

Upper and lower abdominals can be tested and I outline two easy assessments to find out your level of lower abdominal conditioning in my Firm and Flatten Your Abs e book. When you take the upper and lower abdominal tests before starting the program, you will easily see the difference between the two and then you will know which areas to prioritize the most, which exercises you can safely begin with and how to get the best results possible from your training program.





3 Things All Affiliate Marketers Need To Survive Online

Every affiliate marketer is always looking for the successful market that gives the biggest paycheck. Sometimes they think it is a magic formula that is readily available for them. Actually, it is more complicated than that. It is just good marketing practices that have been proven over years of hard work and dedication.
There are tactics that have worked before with online marketing and is continuing to work in the online affiliate marketing world of today. With these top three marketing tips, you will be able to able to increase your sales and survive in the affiliate marketing online.

What are these three tactics?

1. Using unique web pages to promote each separate product you are marketing. Do not lump all of it together just to save some money on web hosting. It is best to have a site focusing on each and every product and nothing more.

Always include product reviews on the website so visitors will have an initial understanding on what the product can do to those who buys them. Also include testimonials from users who have already tried the product. Be sure that these customers are more than willing to allow you to use their names and photos on the site of the specific product you are marketing.

You can also write articles highlighting the uses of the product and include them on the website as an additional page. Make the pages attractive compelling and include calls to act on the information. Each headline should attract the readers to try and read more, even contact you. Highlight your special points. This will help your readers to learn what the page is about and will want to find out more.

2. Offer free reports to your readers. If possible position them at the very top side of your page so it they simply cannot be missed. Try to create autoresponder messages that will be mailed to those who input their personal information into your sign up box. According to research, a sale is closed usually on the seventh contact with a prospect.

Only two things can possibly happen with the web page alone: closed sale or the prospect leaving the page and never return again. By placing useful information into their inboxes at certain specified period, you will remind them of the product they thought they want later and will find out that the sale is closed. Be sure that the content is directed toward specific reasons to buy the product. Do not make it sound like a sales pitch.

Focus on important points like how your product can make life and things easier and more enjoyable. Include compelling subject lines in the email. As much as possible, avoid using the word "free" because there are still older spam filters that dumps those kind of contents into the junk before even anyone reading them first. Convince those who signed up for your free reports that they will be missing something big if they do not avail of your products and services.

3. Get the kind of traffic that is targeted to your product. Just think, if the person who visited your website has no interest whatsoever in what you are offering, they will be among those who move on and never come back. Write articles for publication in e-zines and e-reports. This way you can locate publications that is focusing on your target customers and what you have put up might just grab their interest.

Try to write a minimum of 2 articles per week, with at least 300-600 words in length. By continuously writing and maintaining these articles you can generate as many as 100 targeted readers to your site in a day.
Always remember that only 1 out of 100 people are likely to buy your product or get your services. If you can generate as much as 1,000 targeted hits for your website in a day, that means you can made 10 sales based on the average statistic.

The tactics given above does not really sound very difficult to do, if you think about it. It just requires a little time and an action plan on your part.

Try to use these tips for several affiliate marketing programs. You can end maintaining a good source of income and surviving in this business that not all marketers can do.
Besides, think of the huge paychecks you will be receiving…





The Lowest Calorie Foods On The Planet

Everybody knows that a large intake of calories causes you to become overweight. If trying to lose weight, it's not so important how much food you eat, but how many high calorie foods you eat. Having a list of the lowest calorie foods is very helpful if you want to lose weight or just have a more healthy diet.

Here is a list of ten of the lowest calorie foods you should include in your diet in order to eat healthily and lose weight successfully by Lunch Box Diet author Simon Lovell:

  1. Broccoli
    Broccoli is recognized as being one of the healthiest green vegetables, and contains phytochemicals which help to prevent cancer. 100 grams of broccoli contains about 33 calories, and it contains just 2% carbohydrate. It provides a good boost to your levels calcium, protein and magnesium.
  1. Carrots

Carrots contain a similar amount of calories to broccoli, but with a slightly higher carbohydrate level of 8%. Carrots contain many other beneficial components though like carotenoids which act as an important antioxidant. These protect the retina from becoming damaged, thus providing protection against eye damage.

  1. Low Fat Yoghurt

One 4 ounce portion of low fat yoghurt contains roughly 40 calories. Low fat or fat free yoghurt is good for the intestines and prevents the growth of bacterium that can cause stomach cancer and peptic ulcers. It also prevents irritable bowel syndrome symptoms like bloating, diarrhoea and constipation

  1. Low fat Cottage Cheese

A 4 ounce serving of low fat cottage cheese contains about 80 calories and zero grams of fat. It is great for dieters who want to enjoy cheese and not feel guilty about what it will do to their waist. Despite being low in calories it is also high in protein.

  1. Tangerines and Oranges

These fruits contain an abundance of healthy components, such as zinc, selenium, and vitamins A, C, and E. Eating them regularly can help protect against infection and keep you looking younger. One tangerine contains about 40 calories, while an orange contains about 70.

  1. Dry Fruit

Dried fruits are also very rich in vitamins and carry many health benefits. For example, figs are known to lower risk of cancer and improve digestion, while dried plumbs are known to ease the effects of stress. A 30-50g portion of dried fruit provide a very healthy snack for anybody.

  1. Cherries

Cherries are another fruit that have properties helping them to protect against cancer. They  are rich in potassium and vitamin C, and also provide a mild laxative action.

8. Lentils

Coming in a variety of colours, lentils are one of the best sources of iron you can get from a vegetable. They are rich in protein, vitamin B, folate and dietary fibre. One 4 ounce serving contains around 70 calories.

9. Chillis

Chillis contain around 20 calories per 100 grams, and contain antioxidants which can      protect against cancer, heart disease and early ageing. Also, they provide a good source of          vitamin C and betacarotene and can reduce the risk of blood clots.

10. Soups

Soups are a great way to enjoy a tasty yet low calorie meal. One portion of soup usually contains nothing over 150 calories. Soups are good for the digestive system and excellent for warming up your stomach enjoy during the cold winter

Simon Lovell is personal trainer and author of The Lunch Box Diet, voted 'the best diet ever' by Elle Magazine. He is also fitness expert to the likes of Marie Claire & Women's Fitness in the UK.





Make Money with Amazon, Yahoo and ebooks

The internet has opened up many new ways to earn money. Now almost everyone can easily start making money online. While there are many methods and techniques to earn money on the internet, selling ebooks, using the Amazon affiliate program and starting your own Yahoo Store are some of the easiest for people who do not have much experience in internet marketing.

Making money with ebooks

Ebooks are basically informational content that is being sold online. Most of the ebooks being sold on the internet are instructional how-to guides which answer people's questions about a specific need. These could be guides on making money online, fixing computer problems, training your dog, relationship advice and more.

What most people don't realize is that while the sales pages may tout the guides as being the ultimate sources of exclusive, top secret information that is impossible to find anywhere else, this is actually far from being actually the case. The same information found in these guides can usually be located by spending a few hours of searching and putting together your findings. All that the authors do is rewrite common methods, advice and information, and sometimes add their own advice based on their knowledge of the subject. This means that you do not have to be a professional writer to put together a successful ebook, but you should at least have some knowledge and interest in the topic of the guide you are writing.

Once you have your ebook written, you need a way to sell it. You will need to set up a website with a sales letter that tells people what your product is about and most importantly why they should buy it. While writing good sales copy takes some practice, you can get some ideas from the sales pages of other products on the internet. To take payments and deliver the product, you can set up a "buy it now" button in your PayPal account that will redirect buyers to download your ebook once they have made the payment.

To sell your ebook, you can buy text advertisements and banner ads on sites which deal with the topic your ebook is written about, such as forums.

While it may seem like a challenging task at first, after you gain an understanding of the details of how to write and promote ebooks, you can have a lot of success. For more information, you can visit popular internet marketing forums such as The Warrior Forum (www.warriorforum.com) and Digital Point (forums.digitalpoint.com)

How to make money with the Amazon affiliate program

Amazon.com offers an affiliate program with which you can earn money by placing links to Amazon products on your website or blog. Depending on the item that was bought by the client, you will receive a commission ranging from 4% to 15% of its price.

Joining the Amazon Associates program is easy, and can be done by visiting their website at

To make money from Amazon's affiliate program, you first need to have a website or a blog. For example, if you have a blog that talks about books, you can put Amazon affiliate links to the books that you recommend. You will then earn money if one of your visitors makes a purchase using your link.

How to start your own Yahoo Store

A Yahoo store is a great tool that lets small businesses sell their products online. To start building your store, simply go to You will then be able to choose the package which suits your needs. Packages start at $39.95 and up, and vary depending on the features offered.

Once you have signed up, you can begin designing your store front, adding items, as well as customizing options such as available payment methods. Yahoo makes it brain-dead easy for you to accept payments online, prepare orders for shipping, track sent orders, as well as manage your customer's information.






Make Money with Writing, Blogging, and eBay

I'm going to show you three quick and dirty ways
to make income online, by working as much or as
little as you want, from anywhere in the world,
whenever you choose

Freelance Writing

Online freelance writing jobs are plentiful, if
you know where to look and can distinguish the
legitimate opportunities from the potential scams.

Most people don't have a clue about the wide
variety of writing opportunities available to them
all over the Internet. These include writing
simple articles, press releases, and even complete

Some clients pay upfront for your material,
offering a certain amount per word or per
assignment. Others will pay you per the hour for
other writing and publishing related tasks such as
proof-reading and editing web content.

Freelance writing networks such as "The Freelance
Writing Jobs Network" are a great place to start
looking for writing jobs and advice. And then
there are what I call "freelance matchmaking"
sites or "job boards" like Elance.com and

On these sites, almost every day, thousands of
businesses post various types of writing projects,
gigs and requests. If you get aggressive in
applying for these open spots, then there's a
virtually unlimited supply of writing
opportunities that can make you money relatively

When starting, reply to as many project requests
as possible, offer to work at a reasonable rate
(but not dirt cheap), and be quick and responsive.

Landing that first gig is always the hardest
step, but once you've built up a portfolio and
some clientele, you'll get more and more
consistent work.

The key to making money with freelance writing is
to quickly produce as many quality pieces as you
can for your portfolio, and then use job boards
and social networking strategies to promote your
writing. The more traffic you get to your online
work, the more companies you'll have approaching
you to write for them.

Here are some additional tips when setting up
your portfolio:

1. Set up a professional web page with your
resume, contact information, and some writing

2. Establish yourself as a reputable, talented
freelance writer by submitting only your best
quality work to potential clients.

3. Network with other busy writers who may be
able to send extra work your way. Participate in
writers forums by writing useful comments and
including links to your website and online work.

Making Money with eBay

If writing is not your thing, then hop on over to
ebay.com and you can start selling almost anything
you can imagine within just minutes.

Imagine having access to 100 million
cash-spending buyers. That's exactly the kind of
gold mine that's waiting for you on eBay. It has
over 100 million registered users, all of whom are
out there shopping for great deals.

To become a successful eBay seller, first you
must first figure out what to sell. You can sell
your own items, check out trade shows in your
local area, or search online directories like
Doba.com and Alibaba.com to find hot products.

Here's how to get the most out of your ebay
listings and auctions:

1. Create good titles and descriptions, and
include quality photos of the items. Write
descriptions that stand out, but do not make them
obnoxious by using all capital letters or
excessive punctuation. Also, be honest about any
defects in the items you have for sale.

2. Consider starting your own eBay store for
selling large quantities, since they have a longer
run time than typical auctions. Participate in the
eBay community and read the forums to stay

3. Other ways to get traffic to your auctions and
items for sale include creating an page
on eBay and linking to your auctions from other
sites. You also could register a domain name
dedicated solely to promoting your own auctions.

Once you find a hot product, keep selling it, and
then gradually find more and more products you can
promote. Over time, your income will grow

How to Make Money with Your Own Blog

Blogging is another easy way to make money
online. The secret to profitable blogging is to
focus on a particular that is, your area
of expertise or a very specific subject that is
popular in the search engines.

Here's how to get started blogging:

1. Like freelance writing, you should approach
blogging with the intent to write unique, quality
content. Offering useful information and
establishing yourself as a trustworthy resource to
your readers will quickly lead to lots of
word-of-mouth traffic to your blog. Readers can
tell if you do not know what you are talking
about, so do your research and focus on producing
quality content.

2. Starting a blog is as simple as getting a free
account at Wordpress.com, Blogger.com, or another
blog hosting site. You can also pay for a domain
name and hosting services if you want to
personalize your blog even more. I suggest you
start with the free options.

3. Once you have established your blog, then you
can focus on monetizing it by incorporating
relevant ads through advertising networks like
Google AdSense or Chitika. Affiliate programs such
as Amazon also are becoming increasingly popular
ways to earn extra revenue. In addition, you could
sell private ads or review products on your blog.

4. Promote your blog by utilizing social
networking opportunities such as LinkedIn,
Facebook, Twitter, and blogging forums. If you're
creative, then you'll find endless opportunities
to promote your blog throughout these social

Freelance writing, selling on eBay, and blogging
are only three of the many ways to make money
online. They might require an initial investment
of time and effort, but you are likely to see some
quick income and even huge profits in the long run
if you follow these hints.





Managing And Recruiting Affiliates

Once affiliates begin to sign up, even if you are
automatically approving them, its in your best
interest to audit your network on a regular basis.
Now, the FTC is making marketers responsible for
the actions of their affiliates. If your affiliates
get out of control, it could cost you a lot of money.

You'll have hundreds of affiliates sign up for your
program. Hobbyists, spammers, webmasters and even
marketers. It's very important that you review
each one on a regular basis to ensure the way they
are promoting you is acceptable to your company and
above all - its legal.

Below, you'll find some tips when screening:
1. All affiliates must have an active web
site. If not, they may be spammers.
2. The affiliate site content must relate
to your products or services.
3. The site should have appropriate levels
of content.
4. Misuse of content. Be very clear with
your affiliates and what content they can use from
your website.

Affiliate fraud
Fraud with affiliates has been increasing over the
last several years, which is another great reason
to screen your affiliates on a regular basis. With
fraud, there are two main types:

Malware - Some affiliates out there have developed
software that is installed on a machine, normally as
part of a free download. When someone clicks on the
affiliate link, the true affiliate ID is replaced
with the fraud.

Fake purchase - If you have a product of high value
that returns large commissions for affiliates, you
may notice some bad parties signing up, then using
stolen or fake credit card information to purchase
products via their links.

Communicating with affiliates
Good affiliates are normally busy, as they can
easily forget about your services and products.
As time goes by, your offers can wind up less in
less visited areas or accidentally deleted.

It's extremely important to stay in contact with
your affiliates, even more so with the high performers.
Do not wait for them to contact you, as if you
do, it normally means they are reporting a problem.
By taking the time to contact them, you are showing
that you are interested in the partnership.

You don't need a new product as an excuse to
contact your power affiliates. Even if it's just
a quick note to ask if they need anything. You
can also use the opportunity for feedback on your
program as well.

Managing a successful affiliate program is not an
easy task you can fully automate, as you'll have
to get involved. Happy affiliates are more
productive, and the more money they make - the
more money your company makes as well.





Massage As Treatment for Round Ligament Pain During Pregnancy

Many women find that as they progress through their pregnancy, they begin to experience what is known as round ligament pain during pregnancy.

Round ligament pain during pregnancy is due to the weight of your expanding uterus on your already stretched ligaments, but it all starts with those pesky hormones that make all the other changes in your body!

Hormonal changes in your body start to soften your ligaments, to allow for greater movement and stretching during childbirth as your pregnancy progresses. However, those softer ligaments are also put under ever increasing pressure as your baby's weight grows.

The further along in your pregnancy you are, and the heavier your baby becomes, the more likely it is you will experience round ligament pain during pregnancy, when you physically exert yourself by walking and other activities.

The good news is that in most cases, round ligament pain during pregnancy is completely benign, and while it may be painful, and slow you down quite a bit, there's unlikely to be any lasting damage.

If you are experiencing what you believe is round ligament pain during pregnancy, you should consult your doctor, as there may be other causes for your symptoms. If RLP is diagnosed, your doctor will probably recommend avoiding physical exertion, gentle massage of the affected area to soothe the pain, and possibly a mild painkiller, such as Acetaminophen or paracetamol.

The application of mild heat to the area during massage can also bring relief to sufferers of round ligament pain during pregnancy, as can gentle stretching exercises.

Remember that round ligament pain during pregnancy, while certainly not pleasant, is usually also not dangerous, and that the vast majority of women who experience this problem will find that their symptoms spontaneously vanish within a few days or weeks of delivery.

In the mean time, put your feet up and relax as much as possible, take it easy, and use massage and other safe techniques to treat the symptoms of RPL.





Massive Shoulders In A Matter Of Minutes

If you're looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round "cannon ball delts" will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for.

Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.

The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear).

These heads can be stimulated in the gym using two different movements: an overhead press and a raise.

The overhead press is the meat and potatoes of effective shoulder training. There isn't a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice.

Dumbbells allow you to move through a more natural range of motion and also don't allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest.

I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.

The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look.

Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.

When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It's very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work.

Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads.

The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won't hurt, but you should try to minimize the volume as much as you can.

The key to massive shoulders is quality, not quantity.

Here are a couple of sample shoulder routines that you can use...

Shoulder Routine #1

Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps

If you insist on performing isolation exercises for the front and rear heads, you can use this routine:

Shoulder Routine #2

Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
Standing Front Dumbbell Raise – 1 set of 10-12 reps
Seated Rear Lateral Dumbbell Raise – 1 set of 10-12 reps

There you have it.

All sets should be taken to concentric muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed.

If you want to learn the specific training methods for hitting all of your other muscle groups, go ahead and  You can gain instant access to a complete online muscle-building video lesson series that outlines the proper techniques for maximizing your muscle gains in your chest, back, arms, legs and abs, with a special lesson dedicated to each.





The miracle that changed my life

Postpartum Depression Miracle came to me in a magical way. I had no need for it at that time. I had visited my cousin in New Jersey. She had just had a baby. It was on her kitchen shelf that I found the 'concoction' – or so I scoffed. Whoever could get depressed after having a baby wasn't in their right mind to have a baby in the first place.

Surely, bringing a bundle of joy into the world is a matchless experience. You prepare so long for it and you pray so fervently that everything should go well. So when all things do go well and this brand new person is right there in your family – how can possibly anybody in their right mind be depressed.

At least that's what I was sure about till it happened first hand. Doctors have a logical reason. Your hormones go through a roller coaster trip when having a baby. It is actually normal to get feelings of acute depression after having a baby. You don't feel like eating anything. You don't manage to sleep well. You feel frustrated and sometimes don't even want to look at your own baby. That's got nothing to do with the hard work that goes into looking after the baby. Surprisingly, all your doctor can ever give you is a muscle relaxant or anti-depressant. Would you like to use those drugs while breastfeeding your baby?

I didn't feel comfortable and no mother would be comfortable with all those drugs. That's when I happened to call my cousin and discuss the Postpartum Depression Miracle that I had seen in her house so many years back! Yes, it worked miracles for me. I was back to feeling good about myself, and of course, about the baby. I think all mothers should give the Postpartum Depression Miracle a try – particularly because postpartum depression, if untreated, can turn into something worse like psychosis.





Money Making Tips

Affiliate marketing is all about getting paid for
selling products you don't own and not going to
jail for it. Someone else goes through all of the
trouble to develop software programs, service, or
digital content products. They'll do all the work
then you collect the money!

Affiliate marketing is a revenue sharing arrangement
between the product developer, known as the affiliate
merchant, and the affiliate marketer who is anyone
that's willing to promote the sale of product by
advertising the product using any type of legal
means available.

The relationship will allow the affiliate merchant
to grow their revenue by paying only for the
advertising that results in a sale. The affiliate
marketer will profit by making a percentage on a
sale that he does not have to manage after the

Getting paid
Getting paid all depends upon how the affiliate
program is set up. Some merchants will run their
own affiliate program. They'll have special types
of software that assigns each affiliate marketer
a special link that's used in promoting the product.
The software will track sales of every marketer
and the merchant will pay the commission on a
periodic basis using either PayPal or another
method of payment.

Selecting products or services
Your income is directly tied to how well your
selected product or service sells, and the size of
the commission you earn, which makes it very
important that you choose carefully when it comes
to choosing the affiliate merchant you'll be
partnering with.

Choose programs that you aren't embarrassed to
promote and programs that you'll feel comfortable
recommending to your family and friends if they
were to ask you about it.

You'll do much better if you promote products
that you fully understand and are already familiar
with. This way, you'll be able to write better
ads without having to strain yourself coming up
with the right things to say.

You should only promote products and services for
companies who have gone through the trouble to
provide you with training programs and sales aids
such as banners and other marketing materials that
you can either use directly or model the one you
own after.

Be on the lookout for programs with commission
rates no less than 50%. You should give preference
to programs that pay commission on multiple levels,
which means you'll also have to earn commissions
on sales made by people who buy the products
through your link then go on and become affiliates
themselves later on.