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Thursday, January 5, 2012

The Enemy Of Our Imagination

People who experience panic attacks will often say that they feel out of control as soon as the panic is in full swing. Christian Nevell Bovee once wrote:

"Panic is a sudden desertion of us, and a going over to the enemy of our imagination."

Doesn't that sum it up well?

A confident self assured person can suddenly feel powerless and vulnerable as soon as the panic manifests. As the bodily sensations race, the mind jumps from logic and reason to wild fears fueled by the imagination.

The hardest part for most people to get their heads around is why they feel so suddenly powerless during a panic attack?

The automatic reaction for most to the sensations of a panic attack are to fight against it. To shut it down and end it as soon as possible. Coping techniques like deep breathing and distraction are mildly effective at best. When these techniques fail to get results, that is when the person really leaps over to 'the enemy of their imagination'.

It goes something like this:

"I used all my coping techniques but I still feel very anxious, in fact it may be getting worse!

"What if this keeps getting worse and no help can get to me here?"

Where people run with this type of thinking their imagination will continue to escalate the fear, leaving them feeling more and more vulnerable and out of control.

The secret to regain control and come back to yourself, is to learn how to respond to the panic in an appropriate manner.

The solution is to work with the bodily sensations rather than against them.

Let me give you a small example. If you were sitting on a train and started to feel sensations that indicated the beginning of a , instead of trying to stop the experience do the opposite.

Acknowledge that you are safe, label the sensations and then tell the sensations that scare you, to get worse. If you are sweating tell your body to sweat more, if your heart is racing, tell it to race faster.

Move into the experience rather than against it.

The real panic only begins as soon as you hand over reason and control to your imagination. By moving into the experience voluntarily, you become the decision maker and therefore retain control. If you're going to have a panic attack it is going to happen on your terms.

You empower yourself because you are directing the whole experience not handing "over to the enemy of our imagination."

…learned more from reading your program than I did from all the psychologists and other practitioners I had seen in the 25 years- I must tell you that out of all the items you can purchase regarding anxiety related products on the internet, I learned more from reading your program than I did from all the psychologists and other practitioners I had seen in the 25 years that I've had this condition.

I had been on Xanax and Klonopin for about 10 years, but this December, I decided to withdraw from it thinking I didn't need the pills anymore according to some of the programs I ordered claiming "miracle cures". That's when all my symptoms started again. I felt as if I had wasted the past 20 years trying to get better.That's when I started searching the web for home based "cures". I ordered so many programs I started to get confused from too much conflicting advice.

Also, I was promised support but I am still waiting replies from some of the more expensive programs! You are a true gentleman, and I am going to post a very positive feedback on a website you might be familiar about called: Tapir? Talk to ya, Andy

=================================

…I DEBATED ORDERING YOUR PROGRAM BECAUSE I HAVE SPENT APPROX. $8,000 IN THE LAST 5 YEARS, I RAN ACROSS YOUR PROGRAM SUNDAY, FEB. 5th. I DEBATED ORDERING YOUR PROGRAM BECAUSE I HAVE SPENT APPROX. $8,000 IN THE LAST 5 YEARS OF MY LIFE TRYING EVERYTHING FROM PANIC SUPPORT CLASSES, MEDICATION, COUNSELING AND THE LIST GOES ON, ALL TO RID MYSELF OF PANIC ATTACKS. SOMETHING INSIDE ME SAID, JUST KEEP TRYING, SO I DID. AFTER 5 YEARS OF OF LIVING MY LIFE WITH THE WORLD ON MY SHOULDERS I AM EXCITED TO SAY THAT I AM NOW PANIC FREE. AFTER ONE TIME OF APPLYING YOUR ONE MOVE TECHNIQUE, I AM A NEW PERSON. ONE OF MY MANY FEARS THAT I DEVELOPED WAS DRIVING. AFTER READING YOUR PROGRAM AT 12.30 AT NIGHT I WROTE DOWN SOME QUICK NOTES FROM YOUR "ONE MOVE TECH." I RAN OUT OF MY HOUSE AND DROVE TOWARD THE DARKEST SCARIEST ROAD WHERE NOBODY WAS NEAR BY. THIS WOULD DEFINITLY BRING ON AN FULL PANIC ATTACK, WHICH IT DID. WHILE LETTING MYSELF FEEL THE EMOTIONS RUN THROUGH ME, I DID EXACTLY WHAT YOU TOLD ME TO DO, I WAS SCARED AS HELL BUT STOOD MY GROUND.

I INSTANTLY CALMED AND EVEN TRIED TO BRING THE ATTACK BACK ON, BUT COULD NOT. I LITTERALLY LAUGHED OUT LOUD AND SAT IN MY TRUCK AMAZED. AFTER ALL THIS TIME THAT WAS ALL I HAD TO DO. THE COMPLETE OPPOSIT OF EVERYTHING THAT I WAS TOLD. THIS WHOLE WEEK I HAVE DRIVEN WHERE EVER I WANTED,AT ANY TIME OF THE DAY. I AM SO GLAD I FOUND YOUR PROGRAM. THANK YOU SO MUCH FOR ALL YOUR RESEARCH, TIME, AND DEDICATION SO THAT PEOPLE LIKE US CAN NOW LIVE A NORMAL AND HAPPY LIFE. JACKSON CA, AARON ==================================

…I prayed to God to show me what to do I experienced my first panic attack in July of this year and ended up going to the hospital by ambulance thinking I was having a stroke or heart attack! I have had a bunch of attacks since then. Monday morning I awoke to an immediate attack and prayed to God to show me what to do. To make a long story short,I was led to your website but was afraid it was like the other ones where they try to sell you their products. However, your introductory information really spoke to me and I decided to take a chance. I read your book and it gave me the tools I was searching for to deal with my attacks. I could tell immediately that you have suffered from panic attacks yourself because you spoke with authority that can only have come from having dealt with the terrors yourself.

I am 42 years of age and have been noticing the psychological effects of perimenopause (one of which is panic attacks in my case). Thanks again!! Sincerely, Cynthia

CLICK HERE FOR MORE INFORMATION

 

 

 

Affiliate Marketing: Tips On How To Spot A Scam


Many of us want new jobs with new opportunities. We are either bored with what we are doing at the moment and desire new challenges, or dislike the place we are currently working and desperately want a change. Many of us would love to run our own businesses. The freedom and independence that this brings, answering only to you and working when you want is an incredibly desirable thing. However, the reality of this materializing is slim to none in most people's cases. Most of us don't have the capital required to start a small business. Others are frightened off by the risk factor involved. Your steady income will be gone as well as the fact that nearly 90 % of all new businesses fail within the first year.

Affiliate marketing is a way around the risk and start up costs. Affiliate marketing costs nothing to join and the risk is minimal. You paid according to what you produce and not according to how the company is performing. There are many wonderful affiliate programs for you to get involved with, however as with anything one needs to be cautious.

Unfortunately, today we live in an age of internet and business fraud. Countless people loose large sums of money on these home business scams. Unfortunately, the world of affiliate marketing is not immune to this. While it is impossible to list every precaution a person should take, there are some signs that people can look for. These don't always mean that the company is fraudulent but they should be looked into carefully.

Many lull themselves into a false sense of security when it comes to affiliate marketing programs. They feel that, there is no cost to them money wise so they have nothing to loose. However, this isn't true. You may get away with no money being lost but you could lose loads of your next most precious commodity, that being time. You're going to have to work very hard to build up your affiliate marketing business so you will want to be legitimate.

You should definitely ask the company for testimonials. Don't rely on the ones that they post on their website. Anyone could have written these. Ask for names and addresses of people that you can contact to find out how the program worked for them. You can also try searching on your favorite search engine. By looking under scams or the company name, you'll have a good chance of digging up any dirt that is there.

Read the testimonials carefully. If you find a few bad reviews, this shouldn't put you off. Sometimes people just are not cut out for certain programs. If there is more good than bad then things are likely okay. You can also use these testimonials for advice on what to do and what not to do.

If you have problems finding information then this should be a warning. Good affiliate programs will have been around for a while and will have a track record. Resist the temptation to join up while the offer is still hot. If it is a good program it will still be there in 6 months time. If the product or service is worth having, there will still be plenty of profit to make out of it.

The lure of running our own businesses attracts many. However, the reality of what is involved stops most of us before we get started. Affiliate marketing is a way to work for you without the financial risk. There are many great affiliate marketing programs in existence today. However, there are also many companies that are fraudulent. When deciding who to go with, check for testimonials. Use the internet to dig up the dirt. Check the company's track record. No track record at all can be as bad as a negative record. Beware of new companies. If they are worth it they will still be there in a few months time.

CLICK HERE FOR MORE INFORMATION

 

 

 

Escaping the Hair Formula Treadmill

No doubt you've heard it all before – expensive miracle cures for baldness or thinning hair, secret chemical formulations, and the like – and your finger is hovering a moment away from a link to another site. I understand your reservations completely, but the hair restoration plan you'll find described here does NOT involve costly, ineffective chemical or surgical treatments. You can get everything you need at an ordinary grocery store, which was what first caught my notice, too.

As the time-tested proverb suggests, if you want something done right, do it yourself. The Hair Loss Blueprint shows you exactly how to take restoration of your hair into your own hands. Instead of relying on doctors or chemists lurking in some distant laboratory, the Blueprint empowers YOU to grow the thick, glossy, life-enhancing head of hair you've been missing now for months or years.

That, at least, is what I heard, and I decided to check it out. And I was very glad that I did, just as you will be once you start using it and discover how you can use common sense treatments to rebuild your hair, your confidence, and your life. It costs just $37, and there are no other products to buy. You can get everything else you need from a regular grocer, and work at following the program faithfully for the short amount of time it will take to get positive results.

The Hair Loss Blueprint is the "real deal" – not just another overpriced gimmick reliant on weird chemicals, but a program of scalp nourishment and massage that brings your hair bursting from its roots in lush new growth. The originality and clear thinking you'll find in the Blueprint will amaze you. There's no "bafflegab" here, no vague, extravagant promises – just solid, thoughtful information and a workable plan from an ordinary guy who discovered the secret to natural, effective hair restoration while working in the jungles of Sarawak.

If you're ready to bring a full head of hair back into your life for less than $40, then you owe it yourself to check out the Hair Loss Blueprint today!

CLICK HERE FOR MORE INFORMATION

 

 

 

The Evolution of Cardio

I've been meaning to write this email for a long time. Today I'm
going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training.

And then I'll end with a sample TT workout for you...

But first, let's take a trip down memory lane to the winter of
98-99. I was but a lowly grad student, studying the effects of
androstenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in '98).

In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at
7am, and record my last data point at 11pm. Sixteen hours of
mad science. And if I wasn't there, I was downstairs in the
medical library, studying papers on testosterone and training.

Now coming from a very athletic background, this sedentary
lifestyle didn't sit well with me. But there I was, studing for a
degree in Exercise Physiology and left with no time for exercise.
Or so I thought.

Fortunately, I actually had a 50 minute window once per day of
"down-time" while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit
and to avoid the fat gain that comes with working long hours in a
sedentary environment. And I also had to stay true to the
high-school bodybuilder I once was, so there was no way I was
willing to sacrifice my muscle to one of those long-cardio, low
protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach.

I knew that sprint intervals were associated with more fat loss
than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio.

I had seen first hand the incredible results of sprint intervals in
the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short
amount of time. I knew that I only had 40 minutes to train, and
therefore I could only spend 15-20 minutes doing intervals.

Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.

Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve.

And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn't going to cut it. And a research study from 2001 later showed that I was right - when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.

So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warmup (specific to my lifts - none of that 5 minutes on the treadmill waste of time).

Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.

At that point, I knew that supersets were the only way to go if I
wanted to maximize the number of sets I could do...so the
non-competing superset of Turbulence Training was put in place.

By non-competing, I mean that the 2 exercises in the superset don't interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset - otherwise, one exercise will suffer, if not both.

And then I followed up the strength training with intervals, as I
knew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads to
premature fatigue. Lift first, cardio later. Forget that old wives
tale about doing cardio first to burn more fat. That's junk.

You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.

Unfortunately, I couldn't find a way to put it in a pill. But I've
been able to put it down on paper in all of the TT manuals.

The exact workout I used that day went like this...

Warm-up
1 set of Bodyweight Squats
1 set of pushups
1 set of Squats with the empty bar
1 set of light dumbbell chest presses
1 set of moderate weight barbell squats
1 set of moderate weight dumbbell chest presses

Strength Training Superset #1
Barbell Squats paired with Dumbbell Chest Presses
3 supersets, aiming for 8 reps per side per set

Strength Training Superset #2
DB Rows paired with Barbell Forward Lunges
3 supersets, aiming for 8 reps per set

Stationary Bike Intervals
After a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.

And from that point in time, I've tried to share this and all the
other Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.

Eventually I noticed these other men and women weren't around as consistently as before, and then soon enough they would drop out completely - after all, they weren't getting results with their slow cardio and aerobics classes (yep, those were still around in '99!).

And so here we are today...thousands of TT users later, with
national fitness magazines like Men's Health, Men's Fitness, and
Shape spreading the good word about Turbulence Training.

Thousands of TT users, dozens of personal trainers, and even
several national fitness magazines all agree with me, Turbulence
Training is the #1 way to fast fat loss.

Thanks for being a part of the TT Lifestyle Revolution, and for
sharing this new and improved fat loss training and cardio system with the world.

So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It's research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works.

And it's now better than ever,

 

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the bonus programs to cap off a full 24 weeks of Advanced TT fat loss workouts.

CLICK HERE FOR MORE INFORMATION

 

 

 

Exhaustion and Anxiety

Why do some people have a problem with anxiety and others do not?

This is a question almost everyone who experiences anxiety asks themselves at some point or another. Why me?

My understanding of anxiety is that yes, some people seem more susceptible than others but that the key trigger tends to be exhaustion. By exhaustion I mean mental, physical, or emotional exhaustion. (Under physical exhaustion I also include things like diet or substance abuse)

For some it may be exhaustion caused by a hectic life and never taking time to release the stress. People like that often do not notice their stress levels are so high until they get blindsided by a spontaneous panic attack.

For others it may be an emotional exhaustion caused by the loss of a loved one or the break up of a long term relationship.

If the anxiety is caused by a traumatic life event it is interesting to note that the person frequently does not experience the anxiety until the event has passed.

You often see people dealing very well with a crisis but then several weeks later when the dust has settled they start to feel the anxiety. It is like they have been in shock and are only now starting to process the experience.

The most important thing to remember about panic attacks or general anxiety is that help is available and it is important to get help sooner rather than later.

I always recommend visiting your doctor first of all to really determine that it is just anxiety you are dealing with and not an underlying physical ailment. Once you are sure that it is anxiety that you dealing with, treat it.

Don't wait

Burying your head in the sand hoping it will simply be gone next week is not an effective way to treat it. It is totally unnecessary to spend months if not years dealing with something that can be corrected now.

That help is available right here.

The Panic Away Program changes the way you process your anxiety enabling you to end panic attacks and general anxiety. It costs no more than a dinner for two but can change your life so much for the better. Invest in the right kind of information. Information that puts you back in control of your life. That is the best kind of investment you can make.

CLICK HERE FOR MORE INFORMATION

 

 

 

Fat Loss Power of Food

I know that most readers think that fat loss is all about exercise, but you must know that good nutrition is just as important for fat loss results. Making the correct food choices is your secret weapon in the rush to get the best body for summer. Eating right will help you lose fat and increase your energy dramatically, so that you'll have plenty of stamina for social life, in the gym, and at work.

When I start working with clients, I have everyone enter their food intake on a nutrition tracking website to allow both of us to evaluate their nutrition. Some of the common problems that I see are:

1. Too many treats per day. As one client said, ''I still have one treat per day such as chips, a chocolate bar, a donut, or a rib sub each day, and sometimes I skip breakfast. But other than that, I think it is pretty good.''

If that's the case, and you are trying to lose fat, then you will have a difficult time. You just can't eat that many treats (read: garbage) and expect to get lean (unless you are 16 years old).

2. Skipping breakfast.

3. Not eating enough fiber.

4. Not eating enough lean protein and low-glycemic, low-fat carbohydrate sources.

5. Not eating much during the day and then eating a huge dinner.

Solutions:

1. Set the tone with the first meal of the day by consuming a lean protein source and high-fiber, low-glycemic carbohydrates. Fiber at this meal will help control blood sugar over the morning and can help modify appetite at subsequent meals.

2. Consume mini-meals to prevent starvation-induced meal binges and energy slumps.

3. Choose snacks that contain protein and fiber, such as almonds.

4. Keep your dinner moderate, and avoid high-calorie feasts.

5. Consume calorie-free beverages, preferably Green Tea or water.

6. Consume at least the recommended amount of fiber through vegetables, fruits, almonds, etc. But start adding fiber to your diet slowly and drink more water.

7. Try to improve your nutrition each day. This will help get you into healthy eating habits. Be consistent with your training and nutrition, and you'll get results.

So here is your challenge. Start with one day and eliminate all of the processed foods from your nutrition plan. I want you to go one full day without foods containing added sugar, hydrogenated oils, or high-fructose corn syrup (HFCS).

If you do this, you'll feel amazing and energized. You will probably have your best workout of the year and you'll probably get more done at work as well.

Replace the junk with lean protein sources, fruits, vegetables, nuts, whole grains (such as oat-based products), water, and green tea. Make sure to log your food intake on fitday.com and compare it to your regular eating. You'll notice that it is very hard to overeat when you eat only healthy foods. And then next week, try going two days without processed foods.

Keep focusing on one improvement each day and soon you'll have better nutrition habits and fast fat loss to go along with it...not to mention a new body!

Sincerely,

 

CLICK HERE FOR MORE INFORMATION

 

 

 

Fat Burning Exercise Tips for Busy Parents & Professionals

The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.

Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.

The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.

It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.

And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.

On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don't think of them as workout days, think of them as fat burning, stress reducing activity days.

CLICK HERE FOR MORE INFORMATION

 

 

 

Fade away those Postpartum Depression Blues

Hormonal changes could turn the joy of having a baby into depression. A slight insomnia, mild mood swings, tears, irritability, etc. are normal due to the physical and mental strain of childbirth. But these symptoms could be worse and not fade away in a few days. In such cases, the new mother is said to be suffering from postpartum depression. Postpartum depression – also known as baby blues – affect almost one in every four mothers.

Postpartum Depression Miracle Cure has become the most-talked about remedy for new mothers. The best part is that it comes with no side-effects and you could try it for a risk-free period of 60 days. For now, the remedy has reported 100 per cent success with hundreds of new mothers who have tried it across America.

It is important that you discuss your symptoms of postpartum blues with your doctor and all remedies that you wish to try. However, trying anti-depressants and muscle-relaxants is not a good idea as they would have potential side-effects. But your doctor would tell you that there is nothing else available apart from these medicinal cures. So, it's great to have a remedy like Postpartum Depression Miracle Cure now available for new mothers.

You would be classified as suffering from postpartum depression if you have at least two of the following sets of symptoms persisting for more than two weeks:

- tearfulness, hopelessness, severe anxiety, feelings of emptiness
- loss of interest and pleasure in your daily routine
- changes in weight, sleep and diet patterns
- sleep problems even when your baby is asleep
- extreme restlessness and sluggishness
- extreme dullness, lethargy and weakness
- feelings of guilt and worthlessness
- thoughts about suicide, death or even harming the baby and the self
- difficulty in concentrating and focusing
- difficulty in handling your relationships in the family

The great news is that Postpartum Depression Miracle Cure would handle all these symptoms for you!

CLICK HERE FOR MORE INFORMATION

 

 

 

Fat Burning Bodyweight Circuit Exercises

When you travel, you worry about missing your workouts and eating poorly...So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)...and bodyweight circuits for "no-equipment fat burning".

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we'll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit...

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn't need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That's pretty advanced...for a beginner, we'd slow it down like this and take some breaks between exercises...

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

CLICK HERE FOR MORE INFORMATION

 

 

 

Choosing the Right Product

When you first start your online business, the first and most obvious question you will ask yourself is…what am I going to sell? Points to consider when deciding the answer to that question are:

· Is it light and easy to ship?
· Is it a digital good that is downloaded (e-book or software)?
· Is it perishable or fragile?
· Does it have to be seen and held (designer fabrics, perhaps)
· Is there enough demand to make your venture profitable?
· Does it have little competition from large online companies (niche products)?

The last two characteristics are the ones that can be hard to pin down. Here is a generally accepted method of arriving at an idea of how heavy the demand and competition is for a product.

If you have a special interest in some products that meet the above criteria, great, but don't limit your investigation just to items you like. You are looking for a niche product with relatively good demand (enough to make it profitable), but without heavy competition.

One way to see what the demand is for products you are interested in is to look at search engines to see how frequently people search for the product you are considering.

The result of all this research should be that one or more products will fit into a niche market - products with some demand, and relatively little supply. For the best results, focus on one niche product category, and offer a wide selection. That way, you can become the best online source for that particular category. For example, instead of offering general craft supplies, offer the widest possible selection of needlepoint kits. This strategy will also allow you to rank higher in search engines because you can optimize your pages for fewer, more specific, keywords.

CLICK HERE FOR MORE INFORMATION

 

The Best Cardio Intervals for Fat Loss: Part 1

Is there really a best interval training system for fat loss?

Do intervals really work as well as regular cardio for fat loss?

I'm going to cover these, and many more questions in Part 1 of your lessons on interval training.

But this is not just interval training 101. Today, you're going to
leave this email with a graduate degree in interval training for
fat loss.

I'll answer both questions upfront before the lesson begins, and
I'll give more details on each as we go along:

1) Conservatively, intervals are at least as effective as regular
aerobic training for fat loss. Personally, I believe intervals are
far superior. And there is no denying that intervals allow you to
get your workouts done a lot faster than slow, boring cardio
workouts.

2) I have to admit, there is no best interval training program for
fat loss. But that is a good thing, because there are so many waysv that you can change your interval training to keep your fat loss results coming week in and week out.

By changing your training program every three to four weeks, you are using one of the key principles of Turbulence Training -
variety. It is essential to change your workouts this frequently,
otherwise you might suffer from a dreaded fat loss plateau.

And if that is the case for you now, I'll show you dozens of
alternative interval training workouts you can use to kick-start
your metabolism and fat loss.

Now what many people don't know, or perhaps just fail to recognize, is that interval training is not just for advanced fitness superstars. No way. In fact, intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat.

First you have to understand that interval training is based on
relative performance. While my intervals would be much too hard for a beginner, my intervals would be a joke for Lance Armstrong.

So even for those men and women that are just dipping their toe
into the fitness waters for the first time in months, years, or
dare I say, decades, they too can do interval training.

If you are a beginner and you can walk at 3.3mph for 20 minutes, then your intervals will start at a walk at 3.6mph for 30 seconds to a minute. That is interval training.

It doesn't have to be high-intensity, sprint-to-the-death activity.

Instead, just increase the intensity slightly more than you can
normally handle, and do so for a short time, and intersperse that
with periods of easier exercise for twice the duration.

So if you did 1 minute at 3.6mph, drop down to 3.0mph for 2
minutes. Do that up to 6 times, and you've had yourself an interval session.

Now for those of you that have been doing only slow, traditional
cardio, switching over to interval training 2-3 times per week is
going to be the fat loss equivalent of throwing a lit, gasoline
soaked rag on a pile of dry kindling.

Here's why...research has given us a lot of evidence that intervals are superior to traditional cardio. First, a study from Laval University in 1994 compared interval training to aerobic training - straight up - over a 12 week training period. Subjects that used interval training had better results. They lost more fat. You can't argue with that.

And second, interval training causes metabolic turbulence - also
known as boost in your metabolism. Due to the high-intensity nature of intervals, there is more "turbulence" applied to the muscle. That means more muscle breakdown and more adaptations in the muscle.

Now I know that sounds very technical, but all you need to
understand is that when all this extra activity goes on at the
muscle level, it requires a lot more energy to return your muscle back to normal (i.e. to get out of turbulence and back to a normal resting state).

And when your body uses more energy, it means, in laymen's terms, that you are burning more calories.

So it's important for men and women not too get hung up on the
calorie counters in the gym. First, because the calorie count of
the workout is not the only factor in determining fat loss
(intervals burn far more calories after the workout - more on that later).

And second, a report on CBS showed that the calorie counters on some machines are often significantly inaccurate.

Doesn't that boil your blood when you think back to all those times you did slow, boring cardio and patiently watched the calorie counter creep up to your goal of 250, 300, or even 400 calories? And who knows if that was even accurate?

With intervals, you can forget about the calories on the machine.
Just work hard, do the intervals, then leave the gym and let your muscles continue burning calories on its own while it recovers from exercise.

OK, time is up, so I'm going to leave off here for Part 1.

I apologize, you don't have your Master's of Science Degree in
Interval Training yet, but you will after Part 2.

So your homework between now and next week's class is to start incorporating interval training into your fat loss program. For beginners, see the outline above. Make sure to include a 5-minute specific warm-up and cool-down.

And if you truly did just peel yourself off the couch last week and you have not exercised in years, I insist that you see a doctor before you take up any exercise program. Believe me, you'll thank yourself for it.

For more advanced fitness levels, let's start with 60 second
intervals.

Do a 5-minute specific warm-up, then exercise for 60 seconds at a slightly harder than normal cardio pace.

Follow that with 90 seconds of exercise at a very easy pace. (Don't exercise too hard in the recovery period - that is one of the biggest mistakes people make with interval training!). Repeat this sequence for 3 more intervals (let's just do 4 intervals for your first session).

Through trial and error, find an intensity that allows you to work to near fatigue - but not complete fatigue, there should still be some "gas" left in the tank - by the end of the 60 second interval.

In the next newsletter, I'll discuss at least 6 different interval
durations and when you should use them, as well as the best
interval training methods - and don't miss when I expose the most ineffective machine in the gym.

Hint - It is also the most common machine these days, yet I've yet to see a single person change their body by using this machine for their cardio and intervals.

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Affiliate Marketing: What Is It?

Affiliate marketing is a great way to make an extra income. Once you have everything all set up and ready to go, you can begin making an income from your efforts. Affiliate marketing is when someone else pays you a commission or a percentage of what you sell for them. For example, a coffee business may pay you 10% on all sales that you make for them. This is how it works:

When a business decides that they would like to have some help selling their product or service, they will then start an affiliate program. When they do this, they are allowing others to sign up and sell their products or a particular service that they are offering. The ones that sign up to the affiliate program have multiple ways that they can market the service or the product that we will get into later. However, the company that needs the help selling the product, will then give all of their affiliates a unique ID number that they can use in their links, and so that the company can see who the sale came from when a sale is made from an affiliate.

There are many different types of affiliate marketing programs. There are those that offer one time commissions off of a sale. Some of them might offer lifetime commissions, and others may pay just for leads that you can get them. Whether it is for a newsletter lead, or something else. Just having interested parties sign up for things for more information is another one.

The type of affiliate program that you choose to have is completely up to the person that is the owner of the business. They can decide the percentage, or flat rate that they are willing to pay for a sale or a lead. Then those interested can sign up and help them make sales and get leads for a certain amount of money.

Those signing up for affiliate marketing, and different programs to sell for others, can do this many ways. They can promote the services or the products on a website that is relevant to the affiliate programs that they are a part of. Or they can also promote them on a blog. Both of these are great ways to get traffic to your affiliate programs and make sales from them. Some even use email and newsletter marketing as a way to get sales for others as well. Which ever technique and way that you decide to use is up to you.

Once you have chosen the affiliate programs that you are wanting to market, you will then need to be sure to read all of the rules and stipulations for that program. Because all of them will be different. Some may not want their name used in the URL of your website, and some might also not want the particular product or service that you are selling for them used in the title tags for the page, or anywhere else on the page. Because of all of the different requirements and stipulations that you have to read, you may even need some software to help you sort it all out and decide which one is the best for you and your affiliate marketing business.

Choosing the affiliate marketing programs that you want to go with is not hard to do at all. Choose something that you know about, and that you can be known as an expert about. The more passionate you are about the service or product, the better, as it will shine through. Once you have all of your programs in place, check out SEO, and find out how to get your website up on the first page of the search engines. This is going to take hard work and determination, but you can do it.

Affiliate marketing is something that anyone can learn. Start out by reading a good ebook or blog by someone that is a pro for the best marketing tips and techniques that you can use. Learn from others that have done and accomplished what you are trying to do.

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Alternative Remedies for Pregnancy Relief

Most moms to be know that when it comes to pregnancy relief from symptoms, it is not as easy as simply going to the drugstore, and taking some pills. Many medications are unsafe for expectant mothers, but what do you do if you need pregnancy relief?

The answer, for many moms to be, is to look for alternative remedies for pregnancy relief. In this article, we look at what some of those alternatives are, and what you need to know.

Herbal Remedies

A great choice, for many women seeking pregnancy relief, is to turn to herbal remedies. Many herbal remedies, such as valerian root (which is used as a sleep aid and mild sedative) are considered safe for use during pregnancy. However, while many herbal remedies are considered safe, there are also those that are not. Make sure that you consult an herbalist before trying any herbal preparation during pregnancy!

Meditation

Many expectant mothers find that relaxation techniques, like meditation, help to relieve stress and anxiety, and as a result, help to lessen the symptoms associated with pregnancy. Just taking quiet time, to relax and do nothing, is sometimes all you need to recharge your batteries – especially when you are pregnant!

Acupuncture

Acupuncture, an ancient form of Chinese medicine that uses needles placed on specific meridians in the body, is generally considered safe for pregnant women, when practiced by a trained acupuncturist. This type of treatment can be used to treat pain and many of the other problems that women seek pregnancy relief for, but it can also be dangerous if done incorrectly. Only ever, have acupuncture done during pregnancy by a trained professional!

Massage

Massage during pregnancy can bring all sorts of pregnancy relief, from treating backache to helping with relaxation. Done correctly, it can also help to relieve headaches, fatigue, swelling, constipation and stretch marks, as well as other symptoms associated with pregnancy. Massage is one of the safest alternative treatments for pregnancy relief to try at home, provided you know the correct massage techniques.

Hydrotherapy

Hydrotherapy, using either warm or cold water or compresses, has been used successfully to treat a variety of pregnancy related aches and pains, and to provide general pregnancy relief. It is often used in conjunction with massage, and it is usually easy and safe to try at home.

No matter which of these alternative treatments for pregnancy relief you choose, they are generally safe, and beneficial, when done correctly. They are also all relaxing and soothing additions to your pregnancy routine, and can be used even if you are not suffering from a particular complaint.

Always remember, however, that when you are pregnant, any illness or ailment you might have should be referred to your doctor, as treatment is often more complex and difficult than it would be otherwise. Your doctor should be able to advise you whether you need conventional medical treatment, or whether one of the alternatives listed here will suffice.

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Dirty Trick Beats Fat Loss Plateau

I once had a training partner that would put more weight on the bar than I expected. For example, if I planned to do 200 lbs for 8 reps, he would sneak on 210.

And the thing is, I often ended up doing it just as easily as I
expected to do 200.

The point to his dirty trick?

He knew I was stronger than I let my mind believe.

(Note: Don't try this at home. He was also spotting me during each repetition.)

But how can you benefit from this dirty trick?

2 ways.

1) Change your mindset and self-image.

If you are stuck at a fat loss plateau and keep telling yourself you are meant to be fat, then guess what? You'll never win.

Instead, tell yourself you are meant to lose the fat. And believe it when you say it! Picture yourself with a better body. Picture
yourself buying clothes for your new, better body.

Here's a great example of a fat burning mindset shift mentioned by SteveH on the member's forum...

"Yesterday's eating went well. I even resisted a plate of fries and didn't order the burger I was wanting. I used the mindset that Craig mentioned - "I am a healthy person. Healthy people don't eat Burgers and Fries". So I got a turkey sandwich with steamed veggies."

Having a strong, positive thinking attitude will put you on the road to success.

2) Break a new record in the gym each workout.

Your body won't change if you aren't improving. My friend's dirty trick ensured that I was always doing more each workout, and therefore, always making gains.

So for your fat loss workout, pick one area you can improve on each workout. Whether it's one more pushup, a faster interval, or 5 more pounds on an exercise, break a record and you'll bust your plateau.

Train for performance, and the fat burning will follow.

Sincerely,

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An Impartial Opinion about Hair Loss Blueprint

I've been discussing the Hair Loss Blueprint with my colleagues and friends for a while now, and it was only natural for them to ask me to write up a detailed, impartial review of this hair restoration plan. They wanted to know whether or not some of the things that were being said about the Blueprint were true – that it avoided the vicious cycle of buying expensive cures that do nothing except make you feel uncomfortable and frustrate you with their lack of lasting results.

The Hair Loss Blueprint is one of a very few hair restoration products offered for sale today that actually deserve the title "innovative". The inspiration for this amazing guide came from the author's experiences with baldness and its cure, as he pursued his quest to an accidental but life changing experience in the remote jungles of Sarawak.

After years of failing to achieve the results that he wanted from everything from hair lotions to transplants, and after witnessing his life fall apart due to the soul-crushing effects of his thinning mane, the author did not resist being sent to Sarawak by his company. There, the natives imparted a simple but extremely effective secret to him – the way these people who have never seen a hair restoration ad or visited a beauty parlor keep their thick, healthy heads of hair throughout their lives.

The Hair Loss Blueprint actually works, because it avoids all the follicle-searing chemistry projects and torturous medical treatments that most hair regrowth programs focus on, in order to extract payments from you over a long period of time. The Blueprint's author gives you the whole picture up front – how to use natural, readily available ingredients to mix up a salve that will produce actual results, and combine these with special massages to reawaken your dormant hair follicles to full, lush production of hair.

As the Blueprint's writer points out, half of the success to be gained from this program comes from applying it diligently. This is not a miracle cure that produces effects from no visible cause. However, the effects are so solid and so certain that I strongly recommend the Hair Loss Blueprint to everyone who is balding or bald, but wants a real, authentic way to restore their hair, using an inexpensive but powerful set of techniques revealed in detail within its pages.

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Anxiety and Public Speaking

I've often observed that many people's top-ranking fear is not death but having to speak in public. The joke is that these people would rather lie in a casket at their own funeral than give the eulogy.

Public speaking for people who suffer from panic attacks or general anxiety often becomes a major source of worry, possibly weeks or even months before the speaking event is to occur.

These speaking engagements don't necessarily have to be the traditional "on a podium" events; they can be as simple as an office meeting where the individual is expected to express an opinion or give verbal feedback.

In this case, the fear centers on having a panic attack while speaking. The individuals fear being incapacitated by the anxiety and hence unable to complete what they're saying. They imagine fleeing the spotlight and having to make all kinds of excuses later for their undignified departure -out the office window . . .

This differs slightly from the majority of people who fear public speaking. With others, their fear tends to revolve around going blank while speaking or feeling uncomfortable under the spotlight of their peers. The jitters or nerves are, of course, a problem for this group as well-but they're unfamiliar with that debilitating threat, the panic attack, because they most likely haven't experienced one before.

So how should a person with an anxiety issue tackle public speaking?

Stage 1 is accepting that all of these bizarre and, quite frankly, unnerving sensations aren't going to go away overnight. In fact, you're not even going to concern yourself with getting rid of them for your next talk. When they arrive during a speech or meeting, you're going to approach them in a new manner.

We need to build your confidence back to where it used to be before any of these sensations ever occurred. This time, you'll approach it in a unique, empowering manner, allowing you to feel your confidence again. Some say that most of the top speakers are riddled with anxiety before an event, but they somehow use this nervousness to enhance their speech.

I'm going to show you exactly how to do this.

My first point is this, and it's important:

The average healthy person can experience an extreme array of anxiety and very uncomfortable sensations while giving a speech and is in no danger of ever losing control, or even appearing slightly anxious to the audience. No matter how tough it gets, you'll always finish your piece-even if, at the outset, it feels very uncomfortable to go on.

You won't become incapacitated in any way.

The real breakthrough happens when you fully believe that you're not in danger and that the sensations will pass. By asking for more, you're saying:

"I realize that you [the anxiety] hold no threat over me."

What keeps a panic attack coming again and again is the fear of the fear-the fear that the next one will really knock your socks off and the feeling that you were lucky to have made it past the last one unscathed.

Because they were so unnerving and scary, it's your confidence that's been damaged by previous anxiety episodes. Once you fully understand that you're not under any threat, then you can have a new response to the anxiety as it arises while speaking.

There's always a turning point when a person moves from general anxiety into a panic attack, and that happens with public speaking when you think to yourself:

I won't be able to handle this in front of these people.

That split second of self-doubt leads to a rush of adrenaline, and the extreme anxiety arrives in a wavelike format. If, however, you feel the initial anxiety and react with confidence that this isn't a threat to you, you'll process the anxiety rapidly.

Using this new approach is a powerful ally because it means it's okay to feel scared and anxious when speaking. That's fine-you'll feel it, and you'll move with and through the sensations in your body and out the other side.

Because people are often very anxious before the talk has begun, they may feel they've already let themselves down. Now you can relax on that point. It's perfectly natural to feel the anxiety.

Take, for example, the worst of the sensations you've ever experienced in this situation-be it general unease or loss of breath. You'll have an initial automatic reaction that says:

"Danger-I'm going to have an episode of anxiety here, and I really can't afford for that to happen."

At this point, most people react to that idea and confirm that it must be true because of all the unusual feelings they're experiencing. This is where your train of thought creates a cycle of anxiety that produces a negative impact on your overall presenting skills.

So let that initial "Oh dear, not now" thought pass by, and immediately follow it up with the attitude of:

"There you are-I've been wondering when you would arrive. I've been expecting you to show up. By the way, I'm not in the least threatened by any of the strange sensations you're creating. I'm completely safe here."

Instead of pushing the emotional energy and excitement down into your stomach, you're moving through it.

Your body is in a slightly excited state, exactly as it should be while giving a speech-so release that energy in your self-expression. Push it out through your presentation, not down into your stomach.

Push it out by expressing yourself more forcefully. In this way, you turn the anxiety to your advantage by using it to deliver a speech; you'll come across as more alive, energetic, and in the present moment.

When you notice the anxiety drop, as it does when you willingly move into it, fire off a quick thought when you get a momentary break (as I'm sure you have between pieces), and ask it for "more." You want more of its intense feelings because you're interested in them and absolutely not threatened by them.

It seems like a lot of things to be thinking about while talking to a group of people, but it really isn't. You'd be amazed at how many different, unrelated thoughts you can have while speaking. This approach is about adopting a new attitude of confidence about what you might have deemed a serious threat up until now.

If your predominant fear of speaking is driven by a feeling of being trapped, then I suggest factoring in some mental releases that can be prepared before the event. For example, some events allow you to turn the attention back to the room to get feedback, etc., from the audience. If possible, prepare such opportunities in your own mind before the engagements.

This isn't to say that you have to use them, but people in this situation often remark that just having small opportunities where attention can be diverted for the briefest moment makes the task seem less daunting.

It may even be something as simple as having people introduce themselves or opening the floor to questions. I realize these diversions aren't always possible and depend on the situation, but anything you can factor in that makes you feel less trapped or under the spotlight is worth the effort.

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Anxiety At Work Meetings

One of the most common times people feel anxious at work (after getting called in to see the boss) is at meetings where you are expected to speak up in front of many others.

Let me give you a few quick tips on how best to approach those meetings:

Generally these type of work meetings involve a group of people sitting around taking it in turns to speak. Most people anxious about speaking in public dread their turn and hope some divine intervention will save them from having to speak at all.

To get around this try the opposite approach. Pretend to yourself and the group that you are actually dying to speak. Before you enter the room, say to yourself:

"I'm going to speak at any reasonable opportunity that presents itself"

-Be positively itching to speak!

-Before the meeting kicks off, talk to everyone around you. Don't sit there in silence.

-If you have a short presentation to make and you don't like the idea of having to do it in one go, break it up by asking those present questions during your talk. This puts the focus back on the group and can help you feel less under pressure.

-If everyone has to speak, it can really take the pressure off to be first up but if you can't be first then start asking questions of the other speakers when they are finished if that is appropriate.

Come across as really interested and engaged. Give the impression to the room that you want to speak and to be heard. Speaking up works because the anxiety only gets worse if you sit there in total silence waiting to be called upon. Don't wait for them to call you -speak out.

If you take the above advice on board and it does come to your turn to speak, you won't feel the same level of pressure because everyone in the room is already used to your voice and you don't feel the pressure of hearing your voice for the first time in the room.

Everyone is used to you and you are used to speaking to them. Great speakers love an opportunity to talk and present. Believe it or not but you can train yourself to be like that and it starts by pretending to yourself that you really want that opportunity to be in the lime light. Be hungry for it.

Instead of holding back and resisting the opportunity to speak in public, you chase after it! You might think:

"fine but how can I try this out before my next meeting?"

The best way I know of is to join a Toastmaster group in your area (google it) and get started there right away.

If there is no toastmaster group locally find a public meeting or volunteer for something like a research group where you all discuss a topic together.

There are lots of places to practice.

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Anxious Thoughts and Broken Records

Have you ever noticed that anxious thoughts are like a broken record?

I know with Ipods etc. it's a bit outdated to be using a record analogy here but it works well to illustrate a key point about anxious thoughts.

Remember when a record got scratched it made a very unpleasant sound and caused the needle to get stuck on the same groove.

The same one line would play over and over again ad nauseam until you picked up the needle and moved it past the scratch.

Anxious thoughts are bit like this. You might be happily going about your day and then something triggers an anxious thought.

The worry the thought creates sends an unpleasant shock wave through your nervous system. (The scratch on the record).

Then once you start reacting to the anxious thought it is hard to stop thinking about it over and over again. (The needle stuck in a groove)

The repetitive anxious thought can last minutes, hours , days depending on how upset you become by the thought.

I want to share with you a quick technique to jump out of this anxious groove. This technique is you learning how to pick up the record needle and move it past the scratch.

Here it is:

1, Observe 2, Trust 3, Move

Observe the anxious thought and label it. Say

"Oh there is fear X again, imagine that"

Try your very best to not get sucked into reacting emotionally to the thought.

Then

Trust that what you are worrying about will in all probability never come about. Almost all the anxious thoughts we have are a complete waste of our energy.

Trust that things will work out fine.

Joseph Cossman said "If you want to test your memory, try to recall what you were worrying about one year ago today."

If you are religious/spiritual then hand your anxious thought over to a higher power. Trust that there is nothing to fear and you will be looked after.

Trust and let it go.

"Every evening I turn my worries over to God. He's going to be up all night anyway. " ~Mary C. Crowley

Lastly,

Move your attention elsewhere. Focus on something positive that takes your mind out of the anxious groove.

Replace the anxious thought with a positive thought. You are not trying to suppress the anxious thought, you are simply moving your attention elsewhere. To continue the record analogy, you pick the record needle up (your attention) and move it out of the groove it was caught in.

If you are engaged in an activity then move your attention fully there. Be 100% present in the moment.

If you are walking focus on the surroundings, if you are driving observe all the sights and sounds. If you are with someone focus all your attention on them.

By moving your attention into the present moment there is no room for anxious thoughts to dominate your mind.

Play around with both moving your attention to positive thoughts or into the present moment. Different people find one or the other is easier to accomplish. The key thing is to move your mind out of the anxious groove and put you back in your natural flow.

So to sum up remember O.T.M.

Observe, Trust, Move

It takes a bit of practice but as long as you remember the above 3 steps you will be able to dramatically eliminate anxious thoughts from your day.

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Are You A Hardgainer? Here’s The Solution

Hardgainers find it difficult to gain muscle and weight. Are you one of those people that face such a problem?

Well don't worry, today you will find out whether you really do suffer from hardgainer genetics and how you can gain massive muscle if you do.

  So if you're ready, let's get cracking!

The Hardgainer Test- Here's How You'll Know If You Really Do Suffer From Hardgainer Genetics.

It's important you take my "Hardgainer Test" below. This will decide the type of workout that is best suited to you and your body. So answer these 8 questions, honestly and then see the results below.

1) When you put one hand around the wrist of your other hand, does your thumb and middle finger cross?
2) Are you narrow framed?
3) Are your arms long in length?
4) Do you struggle to put muscle on no matter what you try to do?
5) Would you say you were skinny as a child?
6) Are you hyper and always on the go?
7) When you stop training for a while, does your body get thinner and Narrower
8) Do your family and friends tell you that you need to put on weight?

If you answered YES to 5 or more of these, it is likely you are a hardgainer, BUT there is nothing to stress about, as I'm about to cover a solution.

The Hardgainer Program To Massive Huge Muscle Growth

  There is just too much to cover in one article, but I am going to do my best to give you as much of the solution as possible. I'll cover nutrition, exercise and how you can make small changes in your practical life that can really help....

> NUTRITION

The main area where you're likely to need the most help is in your nutrition. So let's look at what you need to do.

First you need to work out how many calories you use in a day, this is dependent on how active you are. To give you an indication, it is likely to be around 2500-3500 calories per day, if you are working out between 3-4 times per week.

You want to then consume around 500 calories more than what you use in a day. This requires you to count calories. You should consume these calories by eating 5-6 meals per day.

In addition to all that, you want to eat more carbohydrates. Eat things like wholemeal rice, wholemeal bread, bananas, beans etc. This will reduce muscle breakdown, so you keep the muscle you want on!

Also increase your protein intake, with foods like grilled chicken breast (skinless), turkey breast, tuna etc and get in some casein protein shakes.

Doing all of this can really help you with mass growth!

> WORKOUT

With your workout routine, you want to avoid cardio at all costs, and just focus on weightlifting.

With weightlifting, add 1 set per exercise where you choose a weight, which causes you to tire out after doing between 2-6 reps. Then for the rest of the sets, choose a weight where you get exhausted in 6-10 reps.

This overall is great for muscle gain, and also will help improve your muscle gain potential!

> PRACTICAL DAY TO DAY LIFE

With most hardgainers running around loads, you need to slow yourself down and make time for relaxation to do the simple things in life like lounging in bed or watching television.

But if you find that hard, why not take up meditation. This will relax you exactly the way you require.

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Are You at Risk for High Blood Pressure?

Knowing the risk factors for high blood pressure, or hypertension, is the first step toward making sure your blood pressure is at a healthy level. There are several risk factors for hypertension. Some are within your control and others are simply a matter of genetics.

It does not matter what is causing or may cause you to have high blood pressure. The important point is that if you know you are at risk you can take steps to reduce the risk and keep your blood pressure at a healthy level.

We have no control over our genes, our race or our age. These are three risk factors for some people in developing high blood pressure. African Americans are more likely to develop high blood pressure than whites. They also seem to develop it at a younger age and have higher levels.

Age is a factor in blood pressure as well. The older you get, the more likely you are to have higher blood pressure. Women usually don't have trouble with hypertension until after menopause, unless they have a parent or other close relative with it. Men will develop hypertension as they age, with the greatest increases beginning between the ages of 35 and 55.

While race, age and genes are not something you can control there are several risk factors for hypertension which you can control. The most important is weight. Obesity leads to higher blood pressure especially in people with a body mass index over 30.0. Contributing to obesity and high blood pressure is also a lack of exercise. If you are inactive, you are more likely to be overweight and therefore develop hypertension.

Our eating and drinking habits greatly impact blood pressure. Consuming too much alcohol or salt on a regular basis also increases blood pressure. Not only overeating, but what you eat will affect blood pressure in a good or bad way.

How much stress you have and how you deal with it can influence blood pressure negatively. It is difficult to know how much stress a person is under, since many people hold it in and may not even feel overly stressed when in reality they are. When there is too much stress, other good habits are often sacrificed to deal with
the current situation. For example, during a stressful period you may not get enough sleep or exercise or may substitute good home cooked meals for high sodium fast foods.

Any one of these risk factors alone can put blood pressure levels within a dangerous range. When you couple the risk factors with one another, your problem grows exponentially. This means that if you are overweight, inactive and have a family history of hypertension, you are at a much higher risk than someone with only heredity working against them. It would be wise for anyone with the non-controllable risk factors of race, heredity, or age to keep stay physically active, maintain a healthy weight and reduce the amount of alcohol and sodium they consume. It is also important to eat a proper diet that will support a healthy blood pressure. Specific nutrients help reduce blood pressure even in those who are genetically predisposed to hypertension.

Learn how to reduce the risk factors for developing high blood pressure and keep your blood pressure at a healthy level:

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Have Your Own Voice Through Creating Special Reports

You're probably searching for additional revenue streams to keep your business solid and secure in this contracting economy and uncertain world. Producing specialized content for sale is one of the fastest, most reliable methods of making extra income fast. Writing a "white paper" or a special report, is a great way to set yourself up as an expert in your field, and share valuable information with your prospects.

You may already have most of the ingredients for an e-book or special report in your files or archives. Find out which ingredients make customers willing to pay you for material available from other sources, and what elements you should include in your marketing copy to spark their interest in buying now.

Here are the steps to take when writing your special report:

· Have your end goal in mind before you start.

· Do you want to find a way to increase sales, while reducing your cost to acquire those sales?

· Who are you trying to impress and what is important to them?

· What distribution method will be best?

· How many people do you want to impact with this report?

· Make sure the layout of your special report looks pleasing, and is very easy to read.

· Keep in mind that it's basically salesmanship in print.

· Keep your facts accurate, very brief and to the point. The denser your information, the more valuable and more likely to keep the interest of your reader.

· Write an attention getting headline. 95% of your readers will decide if they will read your special report based totally on your headline, so make it great and make it benefit driven.

Get it on the web. When emailing others, include your white paper URL in your SIG line of your Email or include the URL when promoting your special report on Email discussion lists.

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Are You In Your Comfort Zone? Or a Combat Zone?

When you head to your usual workout are you doing the right thing for yourself? Or are you just wasting time doing the same old thing over and over?

Let me ask you this: is the same old thing still working for you? Still seeing results? Or do you feel like you might be stagnating, stuck on a plateau… or in a rut because it's what you know and you don't know anything else?

Well, I'm here to tell you that if you are stuck in a comfort zone and don't do something to get yourself out of it NOW you're going to be exactly where you are for as long as you stay in this comfort zone you've got yourself surrounded by.

Do you still want to be where you are a year from now? Because that's what you're setting yourself up for if you don't get some variety… and soon!

Listen, your body is smart. It knows how to adapt to the pressures you're imposing upon it. If you don't give your muscles something new to do, something to surprise them and make them work HARDER than they're used to, they have NO REASON to change. They've adapted to what you're doing and they're ready for you this time and EVERY time.

If you don't 'feel' like you got in some hard work, chances are you didn't. Sure, psychologically you might feel like you got a good workout but your muscles won't. They were just out for another stroll in the park. The same old same old. Yawn. Boring. Nothing new here. Your muscles can practically sleepwalk through your routines if you've been doing them too long.

Real advancement with weight training only comes when you do a little 'damage' to your muscles. This is how they get stronger and bigger. And to damage them you must work them hard enough to cause microscopic tears in the muscle fibers. And, then after you're finished working out and your muscles get to do some serious resting they will repair themselves to prepare for the next onslaught of punishment they assume to be coming at them again soon (and they should be correct in that assumption, by the way).

That sore feeling you get after a hard workout is called "DOMS" and it stands for 'Delayed Onset Muscle Soreness' and it's a GOOD thing. That means your muscles are repairing the damage, growing and getting stronger and fitter. And that's what you want, right?

So, get some variety in your workout routines and watch how fast you fly off of that plateau. If you are always doing the same isolation moves like bicep curls and tricep kickbacks, change it up with some full body compound moves.

Or superset your exercises.

Or increase the weights you've been lifting. Seriously, how long have you been hefting the exact same weights? Have you even TRIED to get heavier with it in the past few months?

And, you should change up your entire routine at least once every six to eight weeks to keep your body from adapting to anything too quickly.

Remember to keep your body guessing. Your body should feel like it just walked out of a Combat Zone when you're finished working out. Not yet another Comfort Zone.

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Are You Ready for a Commonsense Hair Restoration Plan?

The offer seemed too good to be true at first glance. After all the noisy, enthusiastic advertising that claimed to have solved the problem of hair loss for good, another guy claiming to have discovered the true secret of effective hair restoration caused my eyes to glaze over. However, some small voice at the back of my mind prompted me, later on the same day, to go back and take another look at the Hair Loss Blueprint plan – and to this day, I'm thanking my lucky stars that I did.

The words "new" and "different" have been so overused while describing extremely similar programs of expensive chemical treatments, transplants, acupuncture, and other ineffective hair treatments, that I hesitate to use them to describe the Hair Loss Blueprint.

"New and different" have become code words for "old and rehashed" – neither of which descriptors fit the Blueprint. This scheme really does provide a fresh approach to the age-old problem of hair loss – and it produces results at a very low cost indeed.

The author of the Hair Loss Blueprint is an ordinary fellow who stumbled across this marvelous secret after his own life was nearly ruined by hair loss. Accessible, plain speaking, and commonsense, with a good dash of humor as well, his approach communicates clearly the process for valid hair restoration that he was taught by Sarawak natives.

I was absolutely astounded at how simple, yet how fruitful, his methods proved to be in reality. After his success, he decided to share the secret with others who want to witness the return of hair to their scalp without spending thousands of dollars on the uncomfortable, futile treatments that most hair programs try to ensnare you with.

Right now, this program is available for the special price of $37. I would heartily recommend that anyone who wants to get off the expensive treadmill of overpriced, overhyped products try the Hair Loss Blueprint instead. With a bit of work and some ordinary grocery store ingredients you will soon see your scalp darkening with a lush growth of returning hair – and you, too, will be glad that you seized this opportunity while it was available.

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Arms That Are The Envy Of The Party

Imagine yourself preparing for a night out on the town. Being a warm summer's eve and all, you confidently put on the sleeveless top that's been collecting dust in the back of your closet. You head out and soon find yourself the object of a lot of attention - and the flattering kind too, I might add…

… In fact, the number of people commenting how impressive you look initially surprises you. That is until you remember the sleeveless outfit you're wearing beautifully shows off your sexy, sculpted arms – just one of the transformations your body has undergone since using your new exercise program.

Sounds pretty good, maybe even too good to be true, right?

Well it isn't. In fact, it's one of my favorite success stories and is the real life experience of one of my former clients Ally.

Ally came to me as an avid runner and cardio fanatic, and, as to be expected, she wasn't getting the results she wanted.  Worse, she was suffering from compounding aches and pains.  But after only a few short weeks on the Turbulence Training 2K3 program, Ally was no longer a fan of those boring and excessive cardio workouts.  

It did, however, take a bit of time getting used to…

… That's because Ally was so comfortable with the slow pace of her long cardio sessions, that suddenly switching to the high intensity TT 2K3 program took some getting used to.  But once she got it down, did she ever run with it!

The strength building techniques used in the program made Ally a much better uphill runner (a great interval exercise for fat loss).  And by the time Ally left me she was pressing 35 pound dumbbells!

Ally was lean, sexy, and had never felt better – she was a true success story. And you can be too!

With the 2K3 program you no longer have to suffer through those boring, time consuming cardio workouts just to get the results you want.  With just three 45-minute workouts a week, you'll efficiently combine bodyweight and dumbbell exercises with advanced interval training workouts to burn fat and build a lean, sculpted physique. 

But these workouts aren't easy…

… They're intense and brutally effective, giving you maximum results in minimum time. 

So if you want arms that are the envy of everyone  along with a beautifully shaped physique to match, then look no further than the 3-day a week workout program, Turbulence Training 2K3.

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Ditch The Old-School Thinking

It's shocking that many fitness "experts" still preach old, ineffective methods for building muscle; especially considering these out-dated techniques can lead to injury, produce mediocre results, and take up too much time.

Since we all have better things to do with our time (girls, parties, the beach, etc.), it just doesn't seem very practical or entirely effective to spend six days a week working out, does it?

The truth is…

… In just half the time you're probably spending in the gym right now, you can easily start building a ripped body.

And that's not a typo, I said HALF the time!

So throw away all those old-school methods you were taught because with three 45-minute workouts, TT Reformed Meatheads turns bodybuilding on its head.

By taking irrefutable science and combining it with Turbulence Training's extensive knowledge base, Reformed Meatheads combines the muscle pump with progressive exercise selection to produce dramatic results that convert even the most hardcore bodybuilder. 

Big guns, ripped abs, and an ultra-cut body are results you can expect….oh, and all without cardio.

Okay, so what's the difference between Reformed Meatheads and all the other Meathead workout programs?

That's a good question.

Where the regular Meathead programs were 3-4 days of pure muscle building, TT Reformed is geared more towards muscle building AND fat loss. This way you'll quickly get the lean results you're after without jeopardizing the muscle you're adding.

And just because you won't find these workouts in any of the pre-historic bodybuilding programs, doesn't mean they'll be any easier - believe me, your body will be ready for a day off!

So, whether you're a bodybuilder or just looking to get ripped, in Turbulence Training Reformed Meatheads you get a non-traditional bodybuilding program that cuts through the fat and builds one beautifully sculpted body in just half the time.


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 The 3-Step Formula To Your First $1000 Online

If anyone wants to succeed online, he has to start making online as fast as possible. It starts with the first dollar, then ten and it builds up quickly once you get the momentum. Marketers that give up early in the game often give up because the time taken from the day they first started to their first paycheck is just too freakin' long!

Fortunately, if you observe closely enough, getting results fast and early in your Internet marketing business is POSSIBLE and highly achievable. And we're not talking about get-rich-quick schemes here. I would never ask you to join such programs; they are a complete waste of time. With that said, it's important that you do not confuse get-rich-quick with what I'm about to share.

They are totally different.

Here's my 3-Step Formula to Making Your First $1000 Online Fast:

Step 1: You Need To Have Your Own Product

There are 1001 ways to make money online but nothing offers you MORE leverage and profits than having your own product. You have absolute control on the entire sales process and system and you get to keep 100% of the profits.

My recommendation: There are incredibly powerful ways to create your own product with very little time, effort and money spent. For example, a quick-fire and easy way to create your first product in 24 hours is to interview an expert (audio or email). The expert lends credibility and expertise to you, making the product an easy sell to your potential customers.

Step 2: Create An Affiliate Program To Promote Your Product

Again, there are many ways to drive visitors to your website. One of the powerful benefits of creating your own product is to tap the power of having your own affiliate program. An affiliate program allows you to have a network of like-minded marketers promoting your program in exchange for a certain percentage of commissions. Instead of having you do all the work, you literally have a "Sales Team" to get the work done for you. And the best part is, you only pay them when they drive you a sale!

Step 3: Develop More Products To Bring Your Business To 5 Figures

The more products you have the more MONEY you will make. The line of products you can create is often endless. For example, you can interview a series of experts in your topic to provide a more comprehensive and in-depth program for your readers (Audio programs in the personal development market is one such good example!). You can leverage on videos to package products that you can sell for $97 - $197. This will easily leapfrog you to a 5-figures Internet business!

Building a profitable Internet business isn't that difficult. It's all about focusing on activities that give you the most LEVERAGE and ROI! Would you like to see a more detailed step-by-step plan that you can study and use to build your Internet business? I strongly encourage that you look at "Authority Job Killer"!

It comes with a solid manual full of strategies and reveals to you secret shortcuts to creating powerful irresistible products that will bring in tons of sales. It also comes with 3 content-packed step-by-step videos that cover the most important essentials to a 5-figures Internet business!

You will save lots of time… you can have a profitable Internet business in 90 days with this program! It's crazy! Click the below link now!

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 (GRASP This!) And You’ll Easily Build A 5-Figures Internet Business

Are you prepared to keep up with Twitter, Membership sites, Facebook, CPA programs, StumbleUpon, Xanga, Digg, and 99 other tweaks out there on the Internet?

By 7 o'clock tomorrow morning your email box would have another dozens more things that you "need to focus on" in order to build a profitable Internet business.

Most of this stuff is not even worthy of your attention.

You might already have good SEO, a blog, banner ads and whatever else, and that's fine.

But these are bells and whistles unless you start implementing this one simple, easy yet powerful principle…

This is the CORE imperative of every 5-figures information based Internet business!

The secret is to FOCUS on this core, do so and you've the power to transform your Internet business into a stable and highly lucrative cash cow almost instantly!

So what is this CORE element to a 5-figures Internet business?

It's dead simple.

Two words describe it all - Irresistible Offers!

It's about presenting to your potential customers an irresistible offer!

An irresistible offer is the starting point of all great business success!

Think about it. You can have all the latest techniques in traffic generation, social media but if your offer doesn't stick with your visitors, you'll hardly make a dime online!

If you're focusing on everything else except presenting an irresistible offer to your potential customers right at the start, you're leaving all kinds of money - LOTS of money - on the table.

Now… you don't have to beat yourself up yet for this simple concept escapes a lot of marketers out there.

The encouraging news is that there's this new, bestselling program today, "Authority Job Killer" that details the entire process of building a 5-figures Internet business starting with the irresistible offer!

Besides the Irresistible Offer profit principle, the authors revealed another two incredibly cash generating ideas that will generate thousands of dollars of income online for you without any inside knowledge or special skills.

To learn more about Authority Job Killer and how you can build a 5-figures Internet business on autopilot in the next 90 days, visit the link below:

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Avoid Building Muscle The Wrong Way! Part 1

How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle – the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts...

There are dozens of muscle building mistakes that we all fall victim to which results in bringing you progress to a complete halt. Don't be too hard on yourself, because like all things in life, building muscle is a learning process. That does not mean you must forfeit years of personal trail and error when we can learn the mistakes of seasoned trainers who walked before us.

Here are the first three biggest and baddest ways to building muscle the wrong way. Erase these mistakes from your thought process and you will be one step closer to earning beach body worthy status:

Building Muscle The Wrong Way #1 – Skipping Out On Your Cardio...

Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of 'fit' are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding?

Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system.

Do not buy into the latest fad that cardio will kill any chance of building muscle. Cardio must be in your program even if your goal is maximal muscle gain and you are the skinniest of skinny. Aerobics plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more 'supply routes' to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Building Muscle The Wrong Way #2 – Overtraining The Biceps And Triceps

I'll bet any money that you would do almost anything for a set of sleeve-stretching set of arms. Any money that you would do almost anything for a pair of bulging biceps and rock-hard triceps!

Interestingly, every time I 'm at my gym, I see small and weak dudes spending a full hour doing every bicep and tricep exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they fail to realize is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

Do me a favour and take a close close at the size of your thigh. Now compare the size of your thigh to the size of your bicep. Does it make sense to spend the same amount of time training arms versus your legs when your legs are over 4x as big? Of course not! Now compare the overall size of your back to the overall size of your arms. Now compare the size of your overall chest to the size of your overall arms. You should now realize that a larger muscle group should be trained differently than a smaller muscle group.

Focus the majority of your training on the large muscle groups – that is chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Now hear me out. I'm not saying that direct arm training is a waste. I'm simply leading you to discover that less is often more when training small muscle groups such as your bi's and tri's.

Building Muscle The Wrong Way #3 – Not Focusing On Getting Stronger

I can't count how many times I have down a fitness consultation with a young new trainee and bring up the idea of including a strength cycle early in the program and he instantly fires back, "But I don't care about how much I can lift, I just want to get ripped and muscular."

I get his short attention span back by stating, "Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger." Unfortunately, training to get stronger seems to no longer be apart of the average trainees training regime.

Since the fitness industry has become more commercialized with balls, balance pads, fancy selectorized equipment and ridiculous infomercials, people have neglected the necessary time building requirements to build a solid foundation for long term success. Including bodybuilders.

Consider that the stronger you become the more sets and reps you will be able to lift for more specialized movements. The better your technique. The faster your recovery. The longer and harder you will be able to train. And rest assured, when you get stronger from week to week, the muscle mass will follow!

Don't believe me? Next time you go to your gym check out who the biggest guys are. Don't be surprised if they are also the strongest. Have you ever seen anybody will a small frame who can deadlift four plates, squat three plates, bench press two plates or curl 1 plate (per side respectively). I didn't think so.

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