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Chapter 4 - Melting Holiday Fat With High Intensity Interval Training

Like I said earlier in this holiday guide, you won't need to increase your training time and spend hours in the gym. But you will need to ramp up your training intensity.

Increasing Intensity:

This means a program that includes the following:

Shorter rest periods between sets (10 seconds to a minute, tops!). Don't rush the performance of the exercise itself but you want to limit your rest period between sets and exercises.

Include intensity techniques such as supersets, circuits and complexes. These all help to boost the intensity of the exercises, release more growth hormone, boost your metabolism and keep your rest periods short.

Keep in mind, the routines given are flexible. This is NOT a 'do this workout "A" on Monday, do this workout "B" one Tuesday' style program that progressively builds over a few weeks as most good programs do.

These are specifically created Micro-Burst workouts designed to use minimal equipment (such as a kettlebell or a couple of dumbbells) or no equipment at all, so that you can get in workouts anywhere, anytime during the busy holiday season.

We want you to keep working out a habit. Too many people drop their workouts during the holiday season and then never get back to them and before you know it, it's coming up on beach season and they haven't worked out since October.

These workouts are not designed to build strength or a lot of muscle. They are designed to burn calories and boost your metabolism while you're resting so you can keep that ugly holiday season flab from creeping up on you and hanging out permanently (over your belt!).

You can even mix and match. For example, if you do get to the gym for a full workout that utilizes more strength training, go for it. Then take one of the Micro workouts and do just one round at the end of your regular workout. One round (or circuit) of these workouts will only take you about 4 to 10 minutes.

Benefits Of These HUT Workouts:

Now, what’s so special about these workouts? A few things, really. It makes sure you increase the intensity of your workout, which is a key to muscle growth. By cramming more work into a shorter amount of time your intensity increases greatly over what you were doing previously.

By shortening the workout so much, you are more likely to go all out on each set because you won't be pacing yourself for a silly two hour workout.

If you've been doing a routine with a decent amount of volume and numerous workouts per week, this will be quite a change and your intensity levels will skyrocket, spurring your body into a higher muscle building, fat burning zone.

On the fat burning side, this routine will elevate your heart rate, giving you a good cardio workout. Believe me, if you do the typical cardio routine of most gym goers, this program will be more of a cardio workout than you are used to.

You'll also crank up your body's growth hormone release as well, causing your body to burn even more fats.

You will burn more calories during the actual routine. Your body's metabolism will stay elevated long after the workout, burning more calories at rest, and helping to melt the body fat away.

Numerous studies have shown that high intensity training (both weight training and high intensity interval cardio training) can keep your metabolism elevated for up to 39 hours after your workout is over.

In other words, train intensely enough, and you'll be burning fat while doing nothing. Not a bad deal, for a brief period of working hard.

And the workout will keep your lean muscle (it may even build a little muscle), burn fat, and rev your metabolism to much higher levels, throwing you headfirst toward the body you want.

As you can see, with the right type of workout, you can boost your metabolism and burn a lot of calories, even when you aren't working out.

When muscles suffer micro trauma (the muscle tears caused by intense resistance training) the body utilizes energy, specifically stored body fat, in the recovery process.

This means that your metabolism stays elevated over the next 24 to 48 hours as your body repairs the micro trauma.

Getting Started With HIIT

With high intensity training, If you put into it what you want to get out of it, you'll see some fantastic results as long as your nutrition and supplementation programs are in place.

The sessions are shorter and you burn more calories, both huge advantages over the typical routines.

That being said, nothing comes without a price. And in this case, just as in most anything, that price is hard work. These programs are very demanding.

Unless your current fitness level is pretty high, your initial sessions will be break in routines, designed to get you ready for the real deal.

But don't worry, your performance will improve quickly and dramatically. And you will still get more out of these sessions than you ever got out of those 90 minute (or longer) snooze fests you used to do.

These are workouts and exercises that are based on timed intervals and not reps or weight. This allows you to adjust the routine to your fitness level. If you need to pace yourself on certain exercises you can do so.

You can also regress on certain bodyweight exercises. Let's say you're doing regular push ups for 20 second sets. Halfway through the third set you can’t get any more push ups.

You could either take a brief break, then continue or you could continue with the push ups but now do them from your knees. Or do both if you need to, a short rest and continue from the knees.

If you're doing any timed workouts like this involving intervals, I highly recommend you purchase the Gymboss Interval Timer (there's a phone app, too). It's the most versatile interval timer around and it's well worth the investment of about $20. I use it all the time.

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Chapter 6: Dealing With People You Hire To Create Your Product

Synopsis

Among the greatest stresses for handlers of remote teams, is working with temps or outsourced resources. What are a few best practices for getting Outsourced workers, freelancers and temporary workers up to speed?

Tips To Manage

A great deal of the time we don't have a huge selection in who we work with, but we're yet responsible for assisting them in getting up to speed and working well with the remainder of the team and the organization. This is made even more perplexed by the fact that they may work for a 3rd party so mind share, execution expectations and allegiance have to be built rapidly and frequently from square one.

What are the matters that team managers have to take into account if working with outsourced help?

Worker's skill and tools/ability: are they competent in whatsoever skills you need for your project (designing, authoring, coding, search engine optimization, back link construction)?

Can they comprehend English language and communicate in an effective manner? Look to their record or portfolio, and references if conceivable. It is likewise all right if you have to train/teach the jobs you require accomplished (like running particular software or executing manual work). This will happen in nearly every outsource project. What's more crucial is the caliber of the worker; the cheapest choice isn't necessarily the most beneficial.

Worker's commitment: Does your project call for them to center solely on your job? A lot of outsource workers will attempt to work for numerous individuals at one time. It doesn't add up for you to pay them to work at projects that aren't yours. This is where it might make more sense to utilize results founded billing (per project) instead of by the hour billing.

Great help is difficult to find: you'll likely not discover your savior worker on the beginning attempt. You might have to try numerous individuals prior to landing one you like.

Don't get stung; always keep in contact through the early on stages of your relationship. Require voice chat on Skype to cover questions. If they begin falling out of contact or respond late and begin bringing in excuses, this is a sign of affairs to come and you ought to fire them.

But when you discover a worker you like, pay them promptly and keep them happy. You'll save much time and exacerbation by sticking with somebody you like, even if the rate of pay is somewhat higher than a cheaper worker.

What skills/tools are needed for communication?

Keep technologies simple. Google documents; produce to-do lists and portion out to your worker. Tell them to check over it each day or each week and move whatever jobs they've finished to an "accomplished" part of the document. The

Google doc will forever be available online, and constantly up to date, easy but amazing.

Skype for oral communication; if they can speak the English language. Telephone them and determine how they're doing, communication by voice is far more efficient than by instant messaging and gives your relationship a personal touch.

Likewise, any screen casting software for showing instructional videos. You are able to go step by step on your own screen and record sound to explain how to finish jobs.

What tools do managers, particularly managers new to remote leadership, have to build up most?

Dedication to the outsourcing procedure. Many managers think outsourcing is a cost cutting process, and that the economic value lies in saving bucks on a project. They only look to outsource when they require something done. But if outsourcing is done correctly, you are able to automate so many of your businesses jobs and save much time also. Things like data entry, link construction, sort/filtrating/masterminding.

This means you are able to center more of your energy into more complex interests, like working out your business model, or how to acquire more buyers. This is a shift in the state of mind, as you don't have to spend as much time distressing about menial jobs, and center on larger strategies.

Chapter 7: Developing A Long Term Working Relationship With The People You Outsource To

Synopsis

You might believe that if unemployment is high and companies are laying individuals off right and left, motivating your remaining employees to stick with you and work as though their hair is a blaze ought to be a breeze. However if employees who have already had to digest salary cuts fear that your business may fail or that more issues are likely, they'll be fast to jump to any occupation that appears more secure. If your workplace is ill functioning, tense, and joyless, they're likely to leave even quicker.

In great times or bad, your business will suffer if you don't keep the dedication of your most beneficial employees. Even as it takes a lot of small business owners 3 to 5 years to truly hit their pace, first-rate employees, even those who may do skilled work from their initial day, become more valuable each month they work for you. Long-run workers establish a valuable mental database of valuable info about your products or services, buyers, colleagues, and suppliers. If they march on, you lose everything they understand.

Your Workers

To amply appreciate how useful it is to preserve great employees for as long as possible-especially during tough times when you've no time to train replacements-think about your own kinships with local businesses. If you have been dealing with the same competent individual year after year, it's frustrative when that familiar face (or even familiar voice) is substituted by a less experienced one.

Hence how do you approach maintaining productive employees for you as long as conceivable, when your business is reducing and you might even have inflicted salary cuts? Begin with an easy fact: If your employees feel reasonably treated under the conditions and trust you have set a course to survive the economic downswing, they're far more likely to stand by you.
Treat-And Pav- Individuals Reasonably

"Fair-mindedness" is the best one-word prescription for keeping employees faithful to your business. Workers who trust your business may be trusted to treat them equitably are more than likely to be faithful; those who feel they're in untrustworthy hands are most sure to march on. This goes doubly when times are hard, unemployment is high, and your business is evidently scrambling.

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Chapter 5: How To Perform Gua Sha

Synopsis

Gua Sha can be performed using a traditional specialized tool such as Gua Sha board, Gua Sha slide or other Gua Sha tools.

The Method

The practitioner will applied treatment by gently scraping or rubbing the skin over a problem area as a deep massage in a downward movement. The actions performed on the skin will provide immediate relief from various ailments and is particularly good in pain and cold relief.

There is another technique used to cure fatigue from heavy work using a piece of ginger root soaked in rice wine to rub the spine in a downward movement from head to tail.

The main point of Gua Sha is repeated pressured strokes over lubricated skin with a smooth edge of Gua Sha tools.

The smooth edge of Gua Sha tool is placed against the skin surface that can be oiled first. Then it was pressed down firmly and moved in a downward motion along the muscles. These are term 'tribo-effleurage' or friction stroking. Gua Sha can be scraped along the acupuncture meridians or the surface of skin with each stroke length being 4-6 inches long.

The scraping caused extravasation of blood from peripheral capillaries called petechiae and this resulted in ecchymosis which is sub-cutaneous bruising. The blemish marks may take 2-4 days to fade.

However, Sha blemish does not caused bruising. Bruising is caused by capillary rupture while Sha blemish will fade from petechiae to echymosis. This is because Sha resolves faster compared to bruising.

There are a few variations of Sha color due to severity of individual's blood stasis which may be related to nature, severity and type of their disease. It can appear as a dark blue-black mark, shades of red or light pink. It may look painful but it is not.

Chapter 6: Application of Gua Sha

Synopsis

Gua Sha is normally used to treat common diseases by people who chose not to go to health practitioners and prefer alternative remedy.

What It Can Be Used For

Although it is an Eastern traditional medication therapy, Gua Sha can be applied in modern days as research proves the effectiveness of Gua Sha.

It can be used to:

Reduce fever

Treat heat stroke / sun stroke

Treat common cold or influenza

Treat fatigue

Cure cough, asthma and bronchitis

Relieve muscle tension and tendon injuries

Improve blood circulation

Cure headache

Treat stiffness, pain and immobility

Resolves digestive disorders

Assist in food poisoning

Cure urinary and gynecological disorders.

Besides health benefits, there are increasing practice among beauty salons that incorporates Gua Sha as facial to retain youthful look and increase skin radiance. Facial Gua Sha is normally combined with facial cleanser and scalp massage.

Consistent strokes are applied using a specially designed Gua Sha board along specific channels and acupuncture points on the skin of the face.

This reduces blood vessel obstruction, stimulate blood circulation and promote metabolic process of the facial skin. It also helps in combating dark skin, pigmentation and dark circles for long term.

Going regularly for Gua Sha may promote new skin cells growth and renew complexion. It can effectively reduce clogged pores, control acne and pimples and reduce acne scars that many suffered from.

Besides tightening the skin and reducing fine lines, it can improve skin conditions for makeup and help reduce eye bags giving a youthful appearance. Gua Sha facial therapy can combat fatigue and insomnia as well.

Besides ironing out fine lines, removing eye bags, tightening face, reduce fatigue and insomnia.

Chapter 7: Benefits of Gua Sha

Synopsis

The benefits of Gua Sha are numerous. It is the belief that when 'Sha' is raised, the pathogenic blood stagnation is removed. This enabled the promotion of normal blood circulation to the muscles, tissues and organs directly beneath the surface treated. The patient treated may experience immediate shift in their conditions such as relief in stiffness, pain and mobility.

What you Can get Out Of It

Normal metabolic processes are restored through fluids and nutrients supplied to tissues and metabolic wastes removed.

Gua Sha works by moving the stuck Qi and blood, release it externally by mimicking sweating and moving the fluid. As Gua Sha mimics sweating, it can also resolve fever.

Main benefits of Gua Sha

Promotes movement of Qi

Improves blood circulation

Restore normal metabolic process

Ease chronic and acute pain.

Chapter 8: Who Is Gua Sha Not Suitable For

Synopsis

Gua Sha is a known safe medical therapy but it is still under medicine field where it cannot be used recklessly. It is best to have the knowledge of when to use Gua Sha and the expected result from the treatment besides having good technique as well.

Some Cautions

As Gua Sha improves blood circulation, it can increase heart, lung, liver and kidney burden among people who is suffering from severe cardiovascular and cerebrovascular disease or liver and kidney failure. This might aggravate the patient's condition and could be life-threatening.

Pregnant women should avoid Gua Sha as Gua Sha may cause them to faint or miscarry. People who are drunk, starving or tired might faint if they undergo Gua Sha.

On surfaces that have boil, swelling, ulcer, sore, rash or unexplained mass, it is advisable to avoid Gua Sha. Gua Sha can lead to infection and worsen the skin condition as scraping reopen the wounds and infection may spread.

If patient suffered from acute sprain, trauma pain or fracture, scraping will increase the bleeding and worsens the wound.

People with contact dermatitis should not use Gua Sha as it might spread the disease to others.

Patients suffering from advanced diabetes, severe anemia, leukemia, aplastic anemia and thrombocytopenia have bleeding tendencies as scraping marks arising from subcutaneous hemorrhage cannot be easily resolved.

Body parts such as eyes, lips, tongue, ears, nostrils, nipples and navel are prohibited to undergo Gua Sha as scraping will do damage the sensitive areas of the skin.

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Chapter 4: Total Everything and Make Adjustments to Spending

Synopsis

While making your list of monthly expenses you likely made some very shocking discoveries. Were you spending more money each month than you thought? Do not worry if you were because this is quite common. Not that you have come to this realization it is time for you to begin thinking about if certain changes need to take place. It can be quite easy to feel the need for expensive things that really are not necessary, but you have to ask yourself if you really need them.

The following chapter will go over the importance of getting rid of some of the financial burdens in your life and cutting down others. It will also provide you with some valuable tips that will help you to get rid of the things you do not need.

Get Rid of Unnecessary Expenses

It seems like in today’s society you have to spend money on unnecessary things in order to be able to fit in. For example, everywhere you look you will be sure to see a teenager with an iPhone or some other smart phone. The kids that do not have one are considered to be outsiders and are not accepted by their peers. Although it may seem like a necessary expense to go get an iPhone, it really isn’t.

Now that you have made your list of your monthly expenses and your monthly income it is time to start comparing the two lists with one another. If you ever plan on getting ahead in life you must make sure that you are pulling in more money than you are spending, it’s only common sense. This doesn’t mean that you make two dollars more a month than your expenses total up to. It means that you should have substantial breathing room because unexpected things happen in life and you may make less money during one month than others. If you are spending more money each month than you take in you are in a bad spot and your surely know it and can feel the consequences. It can feel like you are stuck in a black hole with no way out. The power of the hole continues to suck you deeper and deeper in until you can no longer see light and can no longer manage your debts.

If you want to adhere to a budget and create a financial success for your life you will likely have to give up certain activities and go without certain things in life for a while. Ask almost anyone who has achieved financial success and was not just born into a rich family, they will surely tell you that they had to make many sacrifices. You have to determine what is essential in your life and what are just mere desires. Knowing the difference between the two is extremely important as it will help you to make difficult decisions about your finances in the future. No matter how big the temptation or urge may be it is important not to spend compulsively and to adhere to your budget. After all, it was designed and created by you for you.

The following are some examples of the things you may not want to go without but need to for financial reasons for a while:

Cable TV:

You need to ask yourself if this is really a necessity in your life. How much is your bill and how much do you really watch it?

Going Out:

You may need to limit going out for a while or at least restrict where you go or the amount of money you take with you. It is advised that you stay away from high priced places while trying to stick to a budget because these places are a set up for failure. Going to clubs and high priced restaurants will get you nothing but an empty wallet and over-priced food that is often times over rated. Stick to places that are a bit cheaper. Try going bowling or going out to a pool hall to play a couple games. No matter what your interest are you should be able to find something cheaper to do that will entertain you and keep you inside of the lines of your budget.

Eat At Home More:

Many people do not realize how expensive it can be to eat out constantly. A few bucks a meal may not seem expensive at the time of your purchase but it definitely adds up quite quickly. You can prepare the same meals you get at restaurants in your own kitchen. Even if you are not great at cooking you

can learn. The same meal you can get from a restaurant can be prepared at home for a fraction of the price. This is beneficial for your health as well as your budget. One thing to keep in mind as well is that your health is extremely important for achieving any type of success, including financial success so eat healthy!

Cancel Unnecessary Subscriptions:

A lot of people sign up for a magazine subscription or newspaper subscription with every intention of looking at them and reading them everyday. For some people this ends up being the case but for a lot of people it ends up being the exact opposite. The magazines just sit around and collect dust or some people may still have newspapers from last year around their house. When you think about it, wasting money on something that does nothing more than sit around and collect dust seems kind of foolish. The money being spent on those subscriptions could go to other valuable things. Even if you do read the magazine, do you really need it? Magazines and newspapers are just a couple examples of the countless subscriptions that a person can have.

Cancel Unnecessary Memberships:

Just as with subscriptions, you need to determine if certain memberships you pay for are necessary and healthy for your budget. For example, if you pay for a membership to a grocery store like Sam’s Club or Costco but have not been there in quite a while, it is probably a good idea to cancel those memberships. Another example may be if you are in some other type of club like a car club. You may have to make the sacrifice of leaving the club and suspending your membership until you can better afford the membership fees.

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Chapter 5: Use Imagery

Synopsis

Positive imagery is a very7 powerful tool and sadly many people are not aware of the benefits it has to offer. You can change many things in your life by simply using positive imagery7. It may seem unbelievable that such a simple process can be so effective, but do not underestimate the power of visualization. If you do not know much about the power of imagery, the next chapter will be very beneficial for you because it is all about imagery.

Positive imagery can offer many benefits to a person’s life. An added bonus that comes with positive imagery is the fact that it is completely free.

Power of Imagery

As well, you can practice your positive imagery at any time at any place. If you are not sure about exactly how to utilize positive imagery, the following information will be very helpful for you.

Picture the Future:

The first thing that you should do when using positive imagery is find a quiet place where you can be alone. This is important because you need to avoid distractions. Once you are alone you need to take some deep breaths to relax yourself. Once relaxed, close your eyes and begin thinking of happy thoughts. A good place to start is to imagine your future. In this image you should picture yourself accomplishing your goals. Imagine that you have an abundance of finances and that all of your financial strains have been resolved. Picture that you are able to buy that special gift for yourself that you have been saving up for or try imaging yourself on a vacation that you have been wanting to take.

The hardest part of using positive imagery is blocking out all negative thoughts that try to enter your mind during the process. Thinking about any negative things will completely ruin the process of positive imagery and make it completely worthless.

Using positive imagery can be thought of as a form of meditation. The two have a great deal in common. This should be viewed as proof of its effectiveness as people have been practicing the art of meditation for quite some time. All it takes is practice; remember you will not be a pro at positive imagery when you first begin doing it.

Chapter 6: Transform Your Surroundings

Synopsis

Your surroundings play a large role in the way your daily life goes. I mean more than just objects when I say surroundings. Your surroundings can include people you choose to associate with, places you like to hang out, where you choose to live, and how you decide to decorate your office or home.

Since your surroundings play such a large role in your life, it is important to make sure that you surround yourself with positive things. This is especially important while trying to build a financial abundance. The following chapter will give you some tips on how to do this.

Choose Your Surroundings Carefully

Carefully choosing your surroundings can make building a financial abundance much more simple than it seems. As mentioned before, everything in your life is a result of your surroundings. Therefore, if you have friends who like to engage in negative behaviors, you will likely have negative consequences that take place in your life. On the other hand, if you hang out with people who are constantly helping others, you will likely be granted positive affects in your life. Look over all of your surroundings and ask yourself, are these surroundings going to aid or hinder me on my journey to building a financial abundance? If the answer is that your surroundings are going to slow your progress you should make some changes. Here are a few areas you may want to consider change:

Clutter:

Your surroundings should always be kept neat and clean, especially at your work place. Clutter in an environment can cause an individual to become stressed over time. Humans naturally like their environment to be clean, so when it is not it causes a person to be uneasy or irritable. You may want to find a new way of organizing things so that things are easier to put away. Another thing that might help is to rearrange the room to create more space.

Noise:

You need to cut excess noise out of your surroundings. This may not always be possible, but when it is take advantage of it.

Use Inspirational Pictures:

Using inspirational pictures can be quite helpful. Try hanging a few of them around your house in places where they will be seen often. Make sure to find ones with a motivational message that is geared towards building a financial abundance.

Surround Yourself With Positive People:

The hardest part of this may be letting go of old friends. Although it may be a daunting task, it must be done! As stated before, negative people bring negative outcomes, it is best to keep negative people out of your life.

Where You Should Hang Out:

You want to find a place to socialize where the people there are successful. This will present you with opportunities to meet new people with positive lifestyles. It will also open new opportunities by means of creating new contacts for you or new ways to build a financial abundance. Basically, stay away from cheap bars and pool halls!

Chapter 7: Use Affirmations

Synopsis

Affirmations can be very useful when facing tough situations. That is why they should be used while you are trying to build a financial abundance. It may feel weird saying affirmations to yourself but it will surely help. If you are unsure what an affirmation is or are not sure of how to properly perform an affirmation, the next chapter is meant for you.

Affirmations

For those who do not know what an affirmation is, an affirmation is a set of positive statements you say toward yourself in order to build your level of self-confidence and self-worth. One of the great things about affirmations is that you do not have to count on someone else to receive them and you do not have to pay for them. It is important for people to understand that simply saying an affirmation is not enough if you want to see real results.

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Chapter 5: Computer Accessories

Synopsis

Computer gaming has been around for quite some time. The games for computers have become more and more advanced as time has gone by. Computer gaming is quite popular now and for good reason. Serious gamers know that no console can ever compare to the graphic capability of a gaming computer. However, there is a down side to gaming on a computer. There are many accessories that will be essential for you to purchase in order for your computer to be compatible with you games. This can become quite expensive and that’s why most gamers choose to go with consoles such as Xbox’s or Playstations.

The following chapter will help you to understand the benefits of computer accessories and if computer gaming is the best option for you.

One of the biggest differences between computer gaming and console gaming is the fact that most of the accessories available for computer gaming are required and not just optional extras. There are many things you will have to purchase for your computer in order to get it to a level of performance that is acceptable for gaming.

The following are a few examples of the types of accessories that are essential for computer gaming:

Ram Sticks/Hard Drives:

Your standard levels of ram and hard drive space will never suffice for most computer games. You will need to purchase additional ram sticks and likely a bigger hard drive. Keep in mind, these can be quite costly.

Graphics Cards:

Most games, unless you are playing solitaire, require upgraded graphics cards. The level of graphic card needed for a game will be clearly displayed on the back of its box. Always check to make sure that your computer is compatible with the game requirements. Graphic cards are not cheap but they are necessary for computer gaming.

Audio Cards:

Audio cards may also need to be upgraded just like graphic cards. Most computers do not come stock with these cards upgraded, unless you are buying a gaming computer, sometimes even then you still need to upgrade them.

Controllers /Joysticks:

Having a gaming controller for your computer or a joystick can make your gaming experience much better and more entertaining. Without a controller or joystick, a gamer is forced to use the keyboard or mouse to play their game. This can get quire annoying. It is not an easy task to search through a keyboard to find a specific letter that has a certain action, especially while playing fast paced games. Joysticks can also make a gamer feel like they are actually in the game. For example, using a joystick while playing a game that has to do with flying jets will make the gaming experience much more realistic.

Surround Sound Systems:

One huge advantage to computer gaming is the fact that computer usually come with the ability to support surround sound. The sound that can be produced by computer games is amazing and that is why purchasing the accessory of a surround sound system is a must for computer gaming.

HD Monitors:

It is advised when purchasing computer gaming accessories to buy a HD monitor. You will be amazed by the difference in picture when comparing standard definition monitors to high definition monitors. Think of them as amped up HD TVs. Since you will need to purchase upgraded graphic cards for your computer to be able to handle your games, you might as well have a monitor that shows the true crispness of the graphics.

Laptop Case:

If you are a computer gamer that chooses to use a laptop instead of a desktop for your gaming you should seriously think about buying a laptop case. Some gamers like to be able to play at anytime and anyplace. The last thing they need is to be carrying their laptop and drop it or it get damaged some other way. Computers are not cheap, especially when they are full of upgraded accessories. Laptop cases are designed to absorb shock and be water resistant. This simple investment truly can save you a great deal of money. As the saying goes, better safe than sorry. As well, many laptop cases are stylish and allow people to express their personalities.

Chapter 6: Where to Get Free Accessories

Synopsis

Although gaming can be quite exciting and entertaining, it can also become quite expensive as well when the costs of all your accessories add up. If you are like other gamers you are probably wondering if there is another way, a cheaper way, or maybe even a free way of getting a hold of gaming accessories.

The following chapter will give you some valuable insight on how you can solve this problem and continue to get the most out of your gaming experience without completely breaking your bank.

Get Free Accessories

When you are shopping for gaming accessories do you ever feel like the prices are outrageous? Don’t worry, you are not alone. It seems that as time goes on they are becoming more and more expensive as well. This is probably due to the fact that gaming is becoming increasingly popular year by year. There are even people now a days that play video games for a profession and actually win large amounts of money from tournaments. You could possibly be a professional gamer one day in the future, but you will need the right gaming accessories. There is a way to be able to afford these accessories. In fact there are ways that you can even get them for free!

Video game companies are constantly having promotions where they give away free gaming accessories. Most of the time all it will take is for you to go to a website and fill out a registration form. You may feel like this is a waste of time and that you will never be the winner. If you do not participate, this will be true. However, if you enter the promotional sweepstakes you have a chance of winning. It is not like it is hard to fill out a registration form and you might get some really cool stuff out of it.

There are also sweepstakes where certain video game companies will put codes on the inside of certain bags of chips or candy or on the inside of the cap of a soda bottle. With enough codes, a person will receive some type of reward. The sweepstakes will often tell you what type of gaming accessory you are competing for as well.

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Chapter 5: Exercise Basics

Synopsis

A healthy diet is not the only thing that is important in having a healthier body and mind. It is also important to make sure that you are also getting the right amount of exercise.

At first it may be difficult to get yourself in the routine of exercising on a regular basis. With practice and determination you will find yourself doing it in no time. You will be amazed by how much better you feel every day when you exercise on a regular basis.

Exercise will not only provide you with a healthy body and mind; it will also increase the span of your life. This will give you many extra years to spend with your loved ones.

The following chapter will touch base on the basics of exercise and why exercise is so important while dieting.

The Basics on Exercise

Many people make the error of thinking that a proper diet alone is enough to achieve full body health. This is not the case! A well balanced diet also needs to include regular exercise as this is vital for a person to be healthy.

Exercising will also give you the added benefit of being able to eat more food on a daily basis. While you exercise you burn off fat and calories. The more calories you burn the more you will be able to eat. As well, it will be more acceptable for you to step outside of your diet plan on occasion when you are exercising. After all, you deserve the occasional treat.

Exercise will not only get your body to a better physical state, it will also make you feel better mentally as well. Did you know that your brain naturally releases endorphins while you exercise? When your brain is full of endorphins you will achieve a state of euphoria or a type of high that will make you feel good.

You will feel great about yourself as you begin to see the results from all the effort you have out into your exercise routine. It will make you a more confident person and it will improve your self-worth and self-respect. This will lead to many new great doors opening in your life and ample opportunities. The first thing you need in order to have a happy successful life is a healthy body, spirit, and mind. Exercise can greatly help to improve the state of each one of these.

There is always time to exercise so do not give yourself any excuses. You do not need to do a hour long routine. Doing what you can with the time you have will help. Any effort is still effort.

Chapter 6: Determine Your Exercise Routine

Synopsis

Once you have decided to begin exercising it is important to set up a exercise routine for yourself. This will allow you to make sure that you are getting proper amounts of exercise while exercising different muscle groups and giving you a schedule to stick to.

You need to remember that nobody is going to hold you accountable for hot sticking to that routine but yourself. Slacking off or procrastinating when it comes to your exercise routine will do nothing but slow down the progress of your results which will likely suck your motivation to continue dry.

The following chapter will give you some helpful hints about how to set up a beneficial exercise routine and some important points to consider while doing so.

Create a Beneficial Routine

It is important that you do not try to start your journey to a healthier body and exercise blindly. You need to know some important facts so that you do not injure yourself while trying to better yourself. After all, you do not want to take one step forward and two steps back, do you? I didn’t think so. It is always a good idea to consult a trained professional when developing an effective workout routine. These professionals will know the exact routine that will work best with the time you have available, your body type, and the goals that you have in mind.

For those who decide not to use a professional to build their exercise routine, you need to make sure you create a well-balanced exercise routine. You do not want to focus on one muscle group and work on it every day. This can damage muscles over time as they do not have enough time to heal properly. You need to work on different muscle groups on different days of the week. For example, one day you may work on biceps and then the next you work on legs.

If you are exercising for dieting purposes you may want to stick to exercises that focus more on the cardio aspect of things. Treadmills and step climbers can be great ways of burning off carbs and calories. The only problem is the fact that they take up so much space. Most people will not have room in their house for a treadmill so they may have to buy a gym membership. Stationary cycles are also another form of healthy cardio exercises. This type of cardio can be great for older people or those with arthritis as it allows the person working out to sit and take things at their own pace.

There are classes that even incorporate dancing into the cycling to provide an intense workout that is also fun.

If you find yourself having a hard time with sticking to your exercise routine you may want to try adding in some classes that you find fun. The dance exercise craze is exploding and you can find classes for this type of exercise almost anywhere. Programs like Zumba Dance can be quite fun so they hold you attention and bring you back for more and more. During these classes you will have so much fun that you do not even realize you are sweating and burning fat and calories.

Some older individuals may have a hard time bearing weight on their joints. There are special exercise routines that these people can utilize. One example of a form of exercise these older people can still participate in is water aerobics. These water aerobics usually take place in a swimming pool and allow people to exercise without bearing too much weight on their joints.

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You might be asking yourself, is there any cheats I can use to make more money and not take any risk while I gamble online? The answer to this question sadly is no. It is a good thing when you think about it that you cannot get cheats for online gambling. Think about it, you would not want someone using cheats if they were gambling against you, would you? I did not think so.

There are cheats in all other types of games but gambling should be thought of at least somewhat safe and secure. You should be able to trust that if you lose your money it was due to a bad bet and not the fact that someone is using gambling cheats against you.

Although there may not be codes to cheat at online gambling, some people still try to find way to cheat. They may try to hack the server and gain access to things they should not be in. They may try to manipulate the software of the casino providing the online service as well. They are not successful with their attempts. This is because the security of the servers of these online casinos is unbelievably strong. Everything is encrypted and even the best of hackers would get nowhere if they tried to steal any money. This seems like it should be common sense. Why would a casino trust an online gambling market if they did not know for certain that every last cent of their funds as well as their customer’s was safe? The answer is they wouldn’t.

Studies show that you have a much better chance of being cheated by an online casino than you have of ever successfully cheating at online gambling. This is because the gambling software that is being used by the casino can be manipulated and the operators of the software can set how often the customers will win. Some casinos like to be a bit greedy and set it to almost never pay out. When you gamble in person you can see what is going on. On the other hand, when you gamble online you have to put trust in a stranger that they are running a legitimate business. Online casinos can be very risky and it may be a good idea to avoid them entirely.