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There are so many reasons to get excited about the Instagram platform. It now has a billion active users and businesses of all kinds are seeing excellent results from setting up a profile and advertising with Instagram.

Instagram Ads are not the most expensive way to promote your business and brand but it is not a cheap option either, so you really need to get it right to see the highest returns. And this is what this guide is all about.

Many online marketers know about the power of Instagram and that it can be used to reach their target audience. But they don’t go about this in the right way and then end up claiming that advertising on Instagram doesn’t work. It does work - you just need to know what you are doing. In this guide we will take you by the hand and guide you step by step through the process of creating successful Instagram Ads. We will show you how to identify your target audience correctly and explain how you can choose the right type of Instagram Ad to connect with them in the best way.

Engagement is the most important thing with social media and we will share with you how you can boost your engagement levels with all of your Instagram Ads. The harsh reality is that a lot of Instagram Ads get very few or no views and this is a situation that can be avoided with the right planning.

Use the techniques in this guide to create really successful Instagram Ads. Once you have achieved your first successful ad campaign you can go on to create many more and get a great return on your investment.

Why should you consider using Instagram to market your brand and your business when there are other social media platforms available?

Well one of the main reasons is that there are more than one billion active users each month on Instagram. Every day there are more than 500 million users on Instagram. The platform has seen explosive growth since its launch in 2010.

Did you know that Facebook now owns Instagram? The CEO of Facebook, Mark Zuckerberg, was quick to see the potential offered by Instagram and decided to buy it for $1 billion just 18 months after it launched.

More and more businesses have realized the power of Instagram. Most of the world’s top brands now have an Instagram account and it will not be too long until they all do. So surely it makes sense for you to use Instagram for your marketing?

Here are the major benefits of using Instagram for marketing a business:

1. More than a Third of Instagram Users have purchased through the Platform

The end game with any advertising is increased sales. Whether this is done by generating leads first doesn’t matter. You are looking for more sales in exchange for your advertising bucks. So will Instagram advertising help to increase your sales? Well here are a few facts about Instagram: More than 33% of Instagram users have used it to make a purchase of a product online. This means that an Instagram user is 70% more likely to make a purchase than a non Instagram user.

Think about the numbers here. With a billion active users this means that 33% is over 333,000,000 people that have made a purchase online through the platform. That’s a staggering amount of potential customers that could be interested in what you have to offer. A lot of these users have a history of buying from Instagram.

Another interesting fact is that around 75% of Instagram users will take action after viewing an Instagram advertising post. They will visit your website if that is what you want them to do. If you want them to click a “contact us” or “shop now” button they will do this too.

If an Instagram user does not take the action that you want them to then you have the capability to retarget them over and over again until they do take the required action. This is a powerful feature of the Instagram advertising service.

2. Very Advanced Social Media Targeting

Instagram being owned by Facebook is a very good thing. It is well known that Facebook has very advanced targeting functionality and they have brought this to Instagram too. You can display your ads to a targeted audience such as:

• A specific age group
• People with specific interests
• People from specific locations
• People that exhibit specific behavior

Once you have specified your target audience in Instagram you have the ability to retarget them as we mentioned earlier. You can customize your retargeting to take into account engagement with Instagram posts, video views on Instagram, customer email lists and more.

With this kind of targeting functionality you can take your marketing to the next level with Instagram. You can setup specific sales funnels for your Instagram ads that will achieve the results that you are looking for.

3. You can Track Sales and Leads

There is no point spending money on any form of advertising if you can’t measure the effectiveness of it. The good news is that Instagram has the same comprehensive tracking features that the Facebook platform has.

You can track everything including clicks on links, leads generated and conversions. If you want to see the cost per result then this is also possible. It’s possible for you to measure just about everything. If you want to break down results further you can see where leads came from, what device they were using etc.

We would always recommend that you split test your ads and this is easy to track with Instagram Analytics. The metrics available with Instagram Ads are very comprehensive and provide advertisers with the feedback that they need.

4. Tap into an Unreached Customer Base

Statistics show that 50% of people on Instagram will view the profile of businesses that they like on a daily basis. If you don’t have an Instagram account then you will miss out on this kind of action. It is unlikely that you will be able to find the same level of customers using other advertising channels outside of Instagram. When you establish your Instagram presence you really will be able to tap into a market of potential customers that would be very difficult, if not impossible, to replicate elsewhere.

5. Build your Audience Organically

One advantage that Instagram has over Facebook is that you can build an audience organically that will stay in touch with your brand. You can create a natural relationship without using ads rather than have to force it with ads as you do on Facebook.

Once you start to get followers this will grow organically through word of mouth. When an Instagram user follows your business they decide that they want to see your posts on their timeline. This is great for developing initial interest which you can then build on.

6. You can make Relationships Stronger

Brand engagement on Instagram is 10 times higher than it is on Facebook, 54 times higher than on Pinterest and 84 times higher than on Twitter. With engagement rates on this scale you can expect more interaction with your posts organically.

If a user “likes” a post on Instagram this is archived in their personal “Posts You’ve Liked” section. This is a bank of images that they “liked” on the platform that they can access at any time. You can use this to stimulate conversations and comments with your followers.

7. Learn what your Audience Likes and Dislikes

You can learn a great deal about your audience with Instagram. How good would it be to know what they like and dislike? When you know this you can create specific ad campaigns around this information.

It is easy for you to see what kind of content your audience likes and the content that they don’t like. You can also see the kinds of Instagram accounts that they like to follow. All of this will help you to provide your audience with the content that they are really looking for.

8. The Visual Advantage

If you didn’t already know, Instagram is a visual platform for images and videos. Text can be added but it is not mandatory. This is great because people are far more likely to remember what they see rather than what they hear or read.

Videos are the best media for engagement on social media. Images will also outperform text only posts significantly. You can create videos and images that really make your business stand out for higher engagement and increase your chances of converting followers into customers.

Instagram first offered ads back in 2013 but it wasn’t until 2015 that this was opened up to everyone. Once businesses started to use Instagram Ads they found them to be very effective. At the time of writing this guide the average cost per click of Instagram ads is about $0.70 to $0.80. This comes from an analysis of over $300 million in ad spend on the platform.

This is an average cost and it is possible that your Instagram Ads could cost considerably less depending on a number of different factors. The time of year the ads are placed affects the cost with the last quarter of the year having the highest average costs.

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Introduction

Hello and welcome to our short, introductory guide on the power of the law of attraction, well more importantly…How to put the law of attraction into action for your life!

If you're reading this book, chances are, you have come across the phrase "Law of Attraction" at least once before. You probably have watched movies or heard of movies like "The Secret." That's how many Americans became aware of the Law of Attraction.

Ever since the word got out about this body of knowledge, more and more people are talking about it on social media, mainstream media, and among their circle of friends and associates. Interestingly enough, the more people talk about it, the more mysterious it became. It seemed that the more people kicked around the term "The Law of Attraction," the murkier it seemed.

Now, it's very easy to see why this is the case because a lot of people are skeptical. In fact, according to these people, the Law of Attraction doesn't exist. They're so close-minded and they are so dead set against this type of thinking that they don't even think of the possibility that it could be real.

Others are more likely to believe, but they're still dismissive. For a variety of reasons, they can't quite accept that the Law of Attraction would actually deliver something of tangible value to people's lives.

Even if we were to filter out these people, among those who are left, there's still a tremendous amount of confusion. Why? Simple overuse, lack of clarity, and a tremendous amount of subjectivity.

The bottom line is that regardless of the confusion surrounding the Law of Attraction, it is real. It changes people's lives. It has a direct and profound impact on how people think, the things they say, and most importantly, the things they do.

The Law of Attraction has helped people get over fears, attain their desires, meet the right people, and otherwise make their dreams come true. It really all boils down to using the right framework.

In the next part of the guide we are going to start the foundation of putting the law of attraction into action by covering 6 common myths of the law of attraction which hold a lot of people back.

Part 1 – 6 Common Myths Of The Law Of Attraction

Unfortunately, a lot of people hang on to 6 common myths about the Law of Attraction, and that's why it doesn't work out for them. Let go of these myths and you can rest assured that the law of attraction can have an impact on your life.

What are these myths?

Let’s find out…

Myth #1: The Law is magical

For far too many people, this type of thinking is really just magical thinking. We're talking about witches, wizards, and the supernatural. The good news? It isn't magical. In fact, it's the complete opposite.

The Law of Attraction involves how people edit and perceive their personal reality. Accept it or not, believe it or not, like it or not, you have a direct and profound role in how you perceive reality, act on it, and ultimately, shape it.

The kind of life you're living right now is, by and large, a product of your decisions. Where do you think your decisions came from? Let me tell you, it's not like somebody pointed a gun at your head and told you to make one bad decision after another. Chances are, you have a certain attitude, a certain mindset, that leads you to make decisions a certain way.

Now, if you presented all the opportunities that you had to another person who had a different mindset, chances are, they may end up with a completely different life. There's nothing magical in this situation.

The Law of Attraction works with your innate, all too human ability to perceive, shape, and ultimately, "edit" your reality. Absolutely no magic involved.

Myth #2: This is all just self hypnosis or delusion

Another line of criticism points to the fact that, since people are engaged in affirmations or conscious and purposeful thought, that this is really just an exaggerated form of self hypnosis. You're essentially just playing mind games with yourself. Well, not quite.

The law works because it interacts with how your mind shapes reality. Self delusion implies that you are looking at things that don't exist. Self hypnosis suggests that you're seeing things that aren't there. Well, if you follow this guide correctly, you will see things that are there.

You're going to be dealing with reality, and it all begins with how you choose to perceive and act on your personal reality. Instead of hypnosis or delusion, you are actually learning the skill of purposeful thinking.

Myth #3: The Law of Attraction is just wishful thinking

It's easy to see why people think this way because a lot of the mainstream depictions of the Law of Attraction involves people engaged in affirmations. They say certain truths to themselves, often times in front of a mirror. In the minds of too many people, this is all there is to the Law of Attraction.

No, it isn't. That's just a tiny fraction of what goes on. It's an important part, but it, by no means, forms the bulk of this very important process. The Law works because it drives you to take action.

Let me tell you one thing, you can engage in all the wishful thinking you want, but your life is never going to change until and unless you take action on the things you purposefully think about. The Law is able to produce all sorts of amazing changes in people's lives because they are finally, for once in their lives, driven to action.

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Modern Niche Marketing

Online niche marketing is not new. It has been going on for several years but only a small percentage of online marketers that try it are successful. While we cannot be specific about exactly why people fail, it is safe to say that mistakes are being made which are leading to niche website owners to give up.

It is very likely that choosing the wrong niche is a contributing factor to the high levels of failure. Not getting enough traffic to a niche website is likely to be up there as well. So in this guide we will cover everything that you need to know to properly assess niche ideas for their viability and how to drive targeted traffic to your niche website.

You may see people in the Internet marketing space claim that it is no longer possible to make a good profit from niche marketing. This is not true. Not all niches are saturated, in fact this is really an impossible thing to happen.

Certainly there is more competition these days which means that you really have to be smart to succeed. If you follow the advice in this guide then you will provide yourself with the maximum chance of success. Don’t believe the hype – niche marketing does work if you do it correctly.

There are niche websites being sold every day for large amounts of money. These websites are generating regular income and have a good following. If niche marketing didn’t work then this situation wouldn’t exist.

So if you prepare properly for niche marketing then you have a very good chance of success. Other online marketers have been lazy and looked for shortcuts to niche marketing success. There are no shortcuts. You need to be prepared to roll up your sleeves and do the necessary research to dramatically improve your chances of success.

Once you have created one profitable niche marketing site you can create more.

Niche marketing is all about targeting a specific part of a market. To succeed with niche marketing you need to:

1. Identify the best niche
2. Understand what the customers in the niche want and need
3. Provide the customers with what they want and need

It is all about narrowly defining a potential customer base. These are often a subset of a larger sector. Think about this. Weight loss is a huge market that is always in demand. But trying to tackle this niche would be really tough.

There are several sub niches available in this niche. Here are some examples:

• Weight loss for men
• Weight loss for women
• The Paleo diet
• The Keto diet
• Getting rid of belly fat
• Weight loss for seniors

Each of these sub niches is very large. One of the mistakes that newbie niche marketers make is to try and go after massive markets such as “weight loss” because of the demand. The trouble is with a strategy like this is that a lot of people searching for this term are looking for free information and have no intention whatsoever of making a purchase.

On the other hand if you were to target “the Paleo diet” then there will be a number of commercial intent keywords that you can go after here. In the section on keyword research we will explain this in more detail. For now just accept that there is more chance of making a sale in a sub niche like this.

Why should you get involved with Niche Marketing?

If you are not totally sure whether you should get involved with niche marketing then take a look at these benefits:

Competition is Less Intense

If you select the right sub niche then the market will not be as crowded as a major niche. A lot of people will not bother with your chosen niche as they won’t think that it is large enough. Some companies have a lot of money to throw at the larger niches so just let them do that.

You can really understand your Target Market

Really understanding your customer is essential to niche marketing success. When you focus on a specific niche you can really drill down to find out what the demographics of your market are and what they are looking for.

You will only make money from your niche marketing efforts if you provide your customers with what they are looking for. Fortunately there are several ways to do this and we will take a look at what kind of products and services you should offer your niche market in a later chapter.

You can become an Expert

Increasing your expert status in your chosen niche will help you to attract more potential customers to your website and other marketing channels. There are all kinds of benefits from becoming an expert in your niche such as getting referrals (other people that like your content will be more likely to share it with their friends) and you will be seen as an authority.

People will naturally gravitate towards authority figures in a niche. There are going to be few experts in a niche like “Paleo diet” as opposed to many in the much more general “weight loss” niche. So by choosing a targeted niche you increase your chances of becoming a dominant power within it.

It’s easier to Market in a Targeted Niche

If you go after a huge niche like “weight loss” then you will have to spend a lot more money, effort and time reaching your audience. This is not a practical proposition for most online marketers who have limited finances, time and resources.

There are no New Niche Markets

A lot of online marketers make the mistake of trying to find a totally unique niche market. This is just a waste of time. You need to accept the fact that there are no new niche markets. If you discover a niche where there is little or no digital marketing going on then there is likely to be a very good reason for this:
There is no money in the niche!

There is just no point spending time, effort and money becoming an expert in a niche where nobody buys anything. This is a hobby and a pretty pointless one at that. If this sounds brutal then it is meant to be! We want you to succeed in niche marketing which means making money.

You will have to spend a bit of money and certainly some time and effort establishing yourself as a leader in your niche. Why would you do this for nothing? OK you might be totally passionate about a niche and just want to give back to the community. That’s fine, and if it is the case then this book is not for you.

At the end of the day competition in your chosen niche is a good thing because it tells you that people are spending money. Online marketers would not continually spend on Google ads for example if this wasn’t the case.

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Stress management has become something that we need to use as a survival mechanism. When it comes to the pressures of daily life, it can easily become overwhelming. We have so many responsibilities and things to remember that stress seems to become just a second nature to most of us. Some of us are able to manage it in healthy ways, while others are not quite as skilled in that area. Fortunately, stress is not a new phenomenon. While the demands of daily living have changed, the fact is that humans have been combatting stress and utilizing it for their survival for centuries. It is possible to escape the trials and tribulations of a stressful life. Instead of fixating on the negative, we can focus on the positive to create a much better situation for ourselves overall.

The methods that humans have come up with over the years to cope with stress are vast and numerous, but one thing is for certain. These are tried and true methods that manage to get the job done. If you are stressed out, you can train yourselves to function despite it just like our ancestors did so many years ago.

In this book, we will begin to explore different ways of looking at stress. We can begin to manage it better by acknowledging the power we have over ourselves and the outcomes we face. Sometimes, we are even able to release stress by accepting that some things are simply out of our control and to only put thoughts and energies into a subject if we know that we are able to influence the outcome in some way.

Stress can be one of the biggest things to hold us back. But it doesn’t have to be that way. If we learn positive coping mechanisms for our stressors, then we can easily become unstoppable! Once we have control of our minds, then everything else should come with relative ease. Nothing is beyond our grasp!

Not only that, but it can be beneficial to see stress as a simple byproduct of doing something productive, rather than feeling that it is an overwhelming barrier or obstacle that is going to get in the way of our ability to be successful. If we are feeling the pressure, then we know we are doing something right.

However, feeling the pressure is not always a good thing. Especially when you don’t know how to turn it off. So the most important thing you are going to learn from this guide is how to manage your stress in a way that can help you to become the best person you can possibly be and create the lifestyle of your dreams without the added negativity! Are you ready? Let’s get started!

Perception is a huge part of communication. When we receive a message, our brains filter it so that we can receive the feedback from the other party. If that feedback is perceived as negative, then it can change the rest of our interaction with that party in ways that may easily be avoided. If that feedback is perceived as positive, then it can alter the rest of the communication with that party for the better. Sometimes, we may feel that someone else is being aggressive toward us when in reality, their intention is to merely assert themselves or their thoughts or beliefs without offending you. In other cases, it can be that we do not know how to assert ourselves without coming across as aggressive and confrontational. These types of provocative interactions can cause a lot of misunderstandings and, ultimately, a whole lot of stress. And this is for various reasons.

When we are not able to communicate our needs in a way that others can hear and respect, this can create a toxic environment for us. We are not able to thrive if we can’t voice the things that we need without starting fights. Maybe we begin to misunderstand others and assume that they don’t care about us because they are not receiving the proper feedback from us that they are violating our boundaries. Or perhaps we are coming off too strongly and hurting people’s feelings and being aggressive when we only really need to gently but firmly assert ourselves in a way that other people can hear and respect.

Nobody likes knowing that they are doing something wrong. They like it even less when they feel attacked for their mistakes. Most people will make an effort to treat you the way that you want to be treated if they are honorable enough to treat others with respect and kindness. But they are less likely to be considerate of your needs if you are communicating your expectations in an aggressive manner. Maybe you feel you need to be aggressive before the message will be received, but this is not always the case.

If you want to live in a stress-free environment, it is crucial to keep yourself in check when it comes to communication style. Learning the difference between assertive and aggressive communication styles is pertinent to this cause, and it is something you will benefit from long-term, for the rest of your life. And it will be a guaranteed way to improve your relationships with those around you.

So what is the difference between speaking assertively versus speaking aggressively? And keep in mind that some people have a difficult time receiving either. If they are being reprimanded in some way, they may still find you to be at fault because their defense mechanisms may be in high gear. It can be difficult to get through to people like this at times, but that doesn’t mean that you should go from being assertive to being aggressive, as this will only escalate the situation.

Assertive communication is respectful. You can speak your opinion to someone else while still being respectful of their opinions as well. You can ask them not to behave a certain way toward you and establish healthy boundaries without attempting to insult them for their behavior. You are simply letting them know that it isn’t something you accept or want in your life.

Aggressive communication is far more damaging. Aggressive speakers may prefer to attack others for not believing the same way they do and do not show a lot of respect toward others for having differing opinions or tastes. If you offend an aggressive speaker, whether on accident or on purpose, they are more likely to react with hostility and escalate a situation rather than by being willing to view the situation objectively and seek out solutions for the issue at hand.

Aggressive communication is a step backward. And the key ingredient in the recipe for assertive communication is respect. Be respectful even if you disagree. If you find yourself getting angry about something, do your best to healthily remove yourself from the situation and establish your boundaries in that way.

It can be quite challenging for some of us to train ourselves to be assertive before we are aggressive, and that is okay. Don’t give yourself a hard time about it or beat yourself up for your mistakes. Instead, see the ways that you can improve and always be honest with yourself about what you can and should be doing better. Then take the steps and time needed to improve.

It is also important to be able to identify aggressive speakers in your life so that you will know not to give them any ammunition that they can use to escalate a situation and cause you needless stress. If someone feels like being combative and disrespectful, you do not have to accept it. You can quietly and calmly make your boundaries known, with respect, and then do your best to remove yourself from the situation.

If this type of provocation is a constant thing, it may serve your life better to remove yourself from the source of the stress entirely. Some people do not want to improve themselves and find no fault in their styles of communication. They think that they have every right to plow down other people because they believe that they are right and there is no way around it. Often time, this can be a toxic behavior and something that you should do everything in your power to avoid. Limit your interactions with toxic people, especially when they cannot take accountability for their own actions and lash out with aggression when you are doing your best to be as respectful as possible.

Once you are able to do this, coping with stressful situations will be that much easier!

One of the most important things you can do to reduce stress is to learn how to redirect your thoughts and feelings. When you find yourself getting overwhelmed by the triggering situations that you can face in day to day life, redirection is crucial in maintaining your peace of mind. And it is something that everyone can do.

To begin, you have to become mindful of the things that you are allowing yourself to think. Many of us have an issue with rumination; meaning that we are often prone to fixating on negative thoughts and emotions over positive thoughts and feelings. We read too deeply into negative events and are easily consumed and overwhelmed by them.

While it can be beneficial to spend a healthy amount of time reflecting on our lives, there is a slippery slope that can be difficult to get out of once we are there. We can take power away from ourselves by only considering the negative side of the coin and not allowing ourselves a break to think of positive things that can help us find solutions to the problems that we are ruminating on.

Fortunately, there is a great and scientific way to help us to focus more on the positive things and interrupt the negative thought spirals that can leave us feeling stressed out and sometimes even depressed.

Redirection is an amazing tool for anybody who wants to be a more positive person. To begin with, it will take some practice in mindfulness. You are going to need to be fully aware of the moment you begin slipping into a negative thought pattern. Without the self awareness necessary to identify your negative thoughts, redirection will be quite a struggle. But don’t worry. Even if it is difficult to identify at first, over time you will become more aware of the negative patterns and intercept then more easily.

Once you have achieved the ability to identify your negative thoughts and feelings, you can begin to redirect them to other, more positive things. It can feel a little bit challenging at first. Especially if you aren’t used to trying to change your train of thought. However, it is very possible to go from stressful, negative thinking to positive, productive thinking with just a little bit of practice and time. Some mindfulness techniques that may be useful include meditation and breathing exercises. Taking time out of your day to really stop and reflect on the events that have occurred and how you have handled them, being honest with yourself about whether or not you responded with an appropriate emotion that you can be proud of or if you have reactions that could use some work. These are very important.

If you find yourself feeling overwhelmed then try to remember to take a time out and breathe. Don’t let these emotions overwhelm and consume you. You are stronger than they are and you will always have the capacity to learn from reflection. Once you have managed to identify when you are having an emotional reaction to something, it will be that much easier to put into practice the strategy of redirecting your attention to better things.

It will help to have an arsenal at hand already of events and things that are the opposite of stressful. Think about things that make you happy and memories that make you laugh and smile. Consider things that bring you peace, even if it just as simple as the joys of nature surrounding you on an afternoon walk. Do not be ashamed of the things that bring you joy. Rather, learn how to take comfort in them when things begin to feel stressful and overwhelming.

This is one of the truest ways to maintaining a stress free life. Focus on your goals and meet challenges optimistically. Consider all of the times you were able to follow through on a goal and do something worthwhile, something you were proud of. Remember your successes and allow them to build up your confidence. When you are stressing out about failure, remember you are not always failing at everything. In fact, there are plenty of things you have done well and you will do well again, even if this particular situation is taking longer than usual for you to do well with.

It is important to have patience with yourself and forgive yourself for negative events that have occurred, which is something we will talk more about in a later chapter. In the meantime, work on remembering that you are capable of changing the course your mind has taken. You do not have to stay stuck dwelling in negativity. You have the power to remain positive, and that is always what you should try and choose to do.

It is far easier to avoid being overwhelmed by stress if you are doing everything you can to maintain your physical health. Physical and mental health are often closely related. When we are feeling sick and stressed out, this can sometimes be because we are deficient in certain vitamins or because we are not doing everything we can to stay on top of our physical health and well-being.

Not only that, but staying on top of a strong health and fitness regimen can promote chemical changes in your body that make it physically easier to maintain a better outlook on life overall. when your brain is surging with the rewarding chemicals of exercise and pride in your ability to take charge and care for yourself in ways you may not have been actively doing before, you will find it far easier to maintain a better mood.

The body requires maintenance just like the rest of us. In fact, it is arguably one of the most important things that we can maintain. If we ignore the needs of the body, we are prone to illness. Not only that, bt if we are not thinking ahead we may find that our choices or lack of motivation will catch up to us later, when it is more important than ever to be able to maintain our independence.

Consider the senior citizens. So many of them had good diets and did regular exercise. Some of them are still sharp as tacks and seem like nothing can bring them down. They cultivated good habits and remained active throughout the course of their lives. However, there are some who are not as fortunate. They did not cultivate good habits or remain active. They led sedentary lifestyles that ultimately made them less able to take care of themselves and now they have to rely on the good will of others. They have gone from independent to dependent and some of them are even to the point where their awareness of their surroundings simply is lost.

Now, not all diseases related to age are preventable. However, much of the risk can be eliminated by taking care of ourselves in the present moment. We have to make sure our bodies are getting proper nutrition. We have to make sure they are moving regularly so that they don’t end up failing us in the future when we need them the most. The phrase “use it or lose it” has never been more important. Use your body and make sure that you are doing whatever is possible to maintain its health and wellbeing. This isn’t only important for your future, but for your present as well. Stress can be a huge factor in many untimely deaths. To take care of yourself physically and emotionally means to take accountability for the ways your body needs you front and center, giving it what it needs. Nobody else will. This is fully your responsibility. And while that may seem stressful, the good news here is that if you do it, your body will reward you with a better mood. Exercise will give you endorphins and dopamine and serotonin, all the happy and feel-good chemicals that your body needs to stay balanced in the world when things seem like they are going to fall apart.

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Introduction

Hello and welcome to our short, introductory guide on simple stretching techniques to keep stable & limber for seniors.

As you get older, your body will go through a lot of changes. Your hair will turn grey or white, your skin will become wrinkled, and your body will become stiff as you suffer from joint, muscle, and bone problems. For many years, we’ve accepted that stiffening of the joints and tightening of the muscles were a natural part of aging, but new research suggests otherwise.

Research has now found that at least half of the changes aging people experience in regards to their joints, muscles, and bones are a direct result of a lack of activity.

However, when less than 10 percent of people over the age of 50 aren’t getting enough exercise to maintain their health at the very least, it’s no wonder that so many people have accepted their fates as normal.

Bone and Muscle Problems in the Aging Body

The most common bone and muscle problems the aging body may experience include osteoarthritis when the cartilage in your joints begins to break down, osteomalacia which is a softening of the bones, osteoporosis that leads to brittle bones when bones lose their mass, rheumatoid arthritis which is an inflammation in the joints, and general muscle weakness and pain.

Muscle Changes

As we age, there are a few changes that our muscles go through that lead to the above problems. Our muscle fibers become smaller and we have less of them, and nervous system changes lead to less muscle tone and a decreased ability to contract muscles. Lost muscle tissue is regenerated more slowly than before and the tissue that replaces it is often tough and fibrous.

Bone Changes

We don’t often think of bones as living tissue, but they absolutely are, and also go through changes as we age. Our bones begin to lose more calcium and other important minerals because of the hormonal changes that occur as we age. Women are especially vulnerable after they’ve gone through menopause, but men are also affected by bone loss that occurs with age.

Joint Changes

The movement in our joints is a result of the movement of ligaments, the flowing of synovial fluid which surrounds your joints, and layers of cartilage that keeps bones from coming into direct contact with each other. However, in the aging body, ligaments can become shorter and less flexible, there is less synovial fluid to lubricate joints, and cartilage thins. All of this leads to stiffening in the joints.

How This Guide Can Help You

A surprising number of these age-related conditions can be reversed or prevented by doing regular exercise and stretching exercises. This course specifically focuses on how to use stretching as a way to maintain limberness and flexibility no matter how old you are. The truth is, it’s never too late to start doing something for your body.

By the end of this guide, you will have all the tools you need to keep your body in the best possible shape so you can enjoy your golden years

Chapter 1 – An Overview Of Stretching The Aging Body And Basic Anatomy

The primary goal of stretching the aging body is to prevent muscles and joints from becoming stiff from disuse. By regularly stretching your muscles and flexing your joints, you can help prevent many of the age-related conditions that affect the joints, muscles, and bones of an aging body. In this part of the guide, we’re going to go over the major muscle groups and joints that are most important to keep limber.

The 11 Major Muscle Groups

There are 11 major muscle groups that you want to make sure you’re using regularly and keeping stretched out. If you are also doing strength training exercises, these are the same muscle groups that you will be working out with that.

Forearms – Your lower arm has several muscles that are particularly important for lifting and holding objects.

Biceps – A large muscle found in each of your upper arms, your biceps help your forearms with lifting things.

Triceps – These are the other 2 muscles that are found in your upper arms. They help your body extend and bend your elbow.

Shoulders – There are a number of muscles on your front, back, and side that make up the shoulders which are responsible for arm movement.

Trapezius – Often referred to as traps, these are the muscles in your upper back that helps move your neck, head, and shoulder blade.

Chest – This group of muscles that covers your ribcage is responsible for helping with arm movement and breathing.

Abdominals – This important group of muscles located in your abdomen help with breathing and support your spine. They are often referred to as abs or your core muscles.

Back – One of the biggest muscle groups, your back muscles help support your spine and are a part of hip movement.

Quadriceps – These are the four muscles that are found at the front of your thigh and are a vital part of leg movement as they help control the hip and knee movements.
Hamstrings – The group of muscle that makes up the back of your thigh and help with the movement of the hip and knee as well.

Calves – The muscles found in your lower leg are what help you move your knee and flex your ankle.

The 7 Major Joints

Although you have a number of smaller joints in your fingers and toes, there are 7 major joints in the rest of your body that we’re going to cover. Every joint is made up of a combination of muscles that provide the movement, ligaments and tendons that connect bones and muscles, and bones.

Spine – Your spine helps support your upper body and houses the nerves that run to every body system. It’s made up of a number of individual vertebrae.

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Introduction

What is a Legendary Life?

If you’ve ever heard people talking about living a legendary life, you’re probably wondering what that means. What is a legendary life? How do you start living one? In this eBook, we’re going to look at what it means to live a legendary life. We’ll see how it can benefit you. We’ll also look at the changes you can put in place so that you can launch your legendary existence.

Living a legendary life, essentially, means that you’re living your best life. It means trying to maximize the potential in everything you do to give yourself the best chance of feeling good. It means achieving more and experiencing maximum happiness. It means that you exploit your potential to the full and seize opportunities whenever they present themselves. It also means you pursue your dreams freely without allowing yourself to be held back from achieving everything you could.

Living a legendary life also means that you need to find balance. This is a vital element of staying healthy and happy. When you manage your energy and time wisely, you can nurture yourself to the full. Taking care of your mind, body and spirit allow you to live the best life you can.

If you’re ready to start living a legendary life, it’s time to read on. We’ll give you practical tips to help you achieve your full potential. Discover how you can implement change to make your life the best it can be.

Chapter 1: Awareness and Planning

It stands to reason that you can’t implement change for the better in your life until you know what’s wrong. You can’t improve something if you don’t know what needs to be improved. The first thing you need to do is, therefore, to become more aware. You need to take a closer look at your life to identify where the problems lie.

Recognizing Where the Problems Lie

The first step to living a legendary life is being brutally honest with yourself. Take a close look at your life. Examine the aspects of your life that you aren’t happy with. Which elements of your life are bringing you down? Where could improvements be made?

It isn’t easy to look objectively at your life. Nobody wants to dwell on the problem areas. Very few people are willing to focus on the things that make them unhappy. Yet, this is essential. You need to be aware of what’s wrong to turn it around for the better.

Take the time to consider every part of your life. Look at your health, your job, your relationships, and your leisure time. Are you happy with the way things are going? What aren’t you satisfied with?

You need to be ruthless with yourself. There’s no point in lying to yourself or overlooking the truth. If something is making you unhappy it needs to be addressed. Otherwise, you cannot ever live a legendary life.

Note down the areas of your life with which you are dissatisfied. Perhaps you’re unhappy with your weight or want to feel healthier. Perhaps you’re bored and unstimulated in your job and want to embark on a new career. Perhaps you’re tired of meaningless dates and long for commitment to one special person. Maybe you’re tired of sitting watching TV every night and are ready to take up a new, fulfilling hobby. Jot down all your observations. You’ll need them to help you to move to the next stage.

Visualizing Perfection

Now that you have a list of things that are making you unhappy, it’s time to start implementing change. To move towards improvement, you need to visualize perfection. How does your dream life look? You need a clear idea of the goals and intentions you need to achieve. This will enable you to take the necessary action.

Acting, all too often, feels intimidating and frightening. Sometimes, it may even feel impossible. If you’ve been working in the same job for decades, for example, the idea of resigning may be terrifying. If you’ve always had problems committing to a relationship, the idea of settling down could seem impossible.

Yet if you begin visualizing what you want from life, you can begin to see how change can be made.

Visualizing be a test-run. It gives you a clearer idea of how you can live a dream life. It will also help you to establish more clearly what you want. It also helps you to adopt a more positive mindset.

How do you begin visualizing? The first step is to choose your focus. Pick one of the areas that you need to improve and focus on it. Think about how you’ll feel once you’ve turned it around for the better.

Allow your imagination to lead you. For example, if you’re keen to change your job, imagine what you’d like to do. Which career path would stimulate you and give you the satisfaction you seek? Picture yourself working at the job of your dreams. How will your life look? What will you wear to work every day? How will your daily routine appear? How will you get to your new workplace?

Ask yourself those questions and let yourself experience the feelings you’d have if everything you imagined was real. This practice is vital to success. It puts you into the correct mindset that you need to succeed. It also boosts your mood.

Designing Your Legendary Life

A major key to success is having intention in everything you do. Setting intentions allows you to act with drive and purpose. It allows you to determine a clear path to follow. It allows you to identify what you must accomplish.

By setting yourself intentions on a daily, weekly or monthly basis, you’ll develop purpose in your life. This will also enable you to measure how successful you are being in improving your everyday existence.

What is intention setting? Essentially, it’s the same as setting goals for yourself. Setting intentions allows you to decide the types of feelings and emotions you’re seeking. When you intend to become or do something, you’re taking a step closer to a legendary life.

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Introduction

As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population is suffering from chronic disease.

One of the recent ideas put forward to improve our world and health is the plant-based nutrition.

Even though food regiments are not something our doctor prescribes (yet), research is showing that food has a lot to contribute to our health. It is also a less costly option to our society than prescribing medication.

Whether you want to save the animals, become healthier or simply feel better, the plant-based nutrition is a great option for those of us who want to be a better and healthier person.

Choosing a plant-based nutrition doesn’t have to be a complex commitment. With the help of this guide, you will be ready to step into the world of plant-based eating in no time and set yourself up for success.

In this book, you will learn about plant-based nutrition, the research about it and how you can successfully transition into a plant-based nutrition. You will also find some recipes to kick-start your journey and find answers to questions that might be limiting you in your transition to a plant-based nutrition.

First, let’s define what plant-based eating is all about.

Chapter 1: What is plant-based eating?

We are hearing the word plant-based nutrition more and more in our society. With the launch of documentaries like Game Changers, books like Forks over knives and the emergence of athletes changing their nutrition to be plant-based, one has to wonder what this is all about.

Our understanding of plant-based eating may differ from one individual to another. In the world of nutrition, plant-based eating is having a large portion of one’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants.

A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian) and at the other end of the spectrum are those that still eat meat, poultry and fish on an occasional basis.

We once believed that early humans consumed a large proportion of animal protein in their diet. It is from that belief that, in the 2000s, the Paleo diet (mainly comprised of animal protein) became really popular in the world of nutrition and diet.

Although, we now know that the nutrition of bipedal primates and Homo sapiens was primarily composed of nuts, fruits, leaves, roots, seeds and water. In that case, the “original” Paleo Diet was in reality plant-based eating. It is also linked to the fact that some of the strongest animals on Earth are not carnivores. The strongest mammal is the gorilla (most are herbivores). It has the ability to lift around 4409 lbs., that is 10 times its body weight. It would be like a 200 lb. individual lifting 2000 lb. If other mammals can live a healthy and strong life on a plant-based nutrition, we probably can too.

Why choose a plant-based nutrition?

Many reasons exist for choosing a plant-based nutrition, we will discuss in more details some of those reasons but here’s our top 5:

1) Improve your health: Most Americans consume double the recommended daily intake of protein which can also cause issues with digestion. By reducing your intake of animal food, you will most likely reach the recommended daily intake of protein without surpassing it. In addition, an increased consumption of vegetables, grains and beans will bring more fiber into your nutrition. Most Americans don’t consume enough fiber and that can lead to inflammation of the digestive tract, constipation and hemorrhoids.

2) Succeed in weight loss and weight management: In general, individuals who are on a plant-based nutrition tend to consume fewer calories than individuals who consume animal protein. That is because most of their calories are coming from healthier options and fewer calories per weight. Plant-based eaters tend to eat less process food and avoid meat focused restaurants like fast-food chain that provide unhealthy meal options.

3) Prevent or manage a chronic disease: As you will see in the next section, research demonstrates that individuals on a plant-based nutrition can prevent chronic disease, reduce obesity and mostly encourage a healthy lifestyle and increase their quality of life.

4) Stop spending on supplements: Did you know that our nation’s population spends more than $30 billion a year on supplements? What if you didn’t need to waste that money? With a plant-based nutrition, you are more likely to receive all the nutrients you need from natural sources like legumes, vegetables, and fruits. Not only does this save you money, it also saves you from trying to remember to purchase and consume supplements.

5) Save our planet: Agriculture uses approximately 70% of our fresh water (globally on average). That said, the production of meat requires around 1000% more water (1 kg requires from 5000 to 20,000 liters of water) than some grains like wheat (1 kg of wheat requires between 500 and 4000 liters of water). In addition, a lot of the grain is cultivated to feed the animals we eat and if we started eating that grain and reduce our consumption of meat, less water and fewer resources would be used to produce animal food.

Chapter 2: The Science Behind Plant-Based Eating

Research shows that we need more fruits and vegetables in our plates to prevent chronic disease and help with our weight management. In the next section, you will learn about what we need more in our nutrition intake (vegetables, fruits, fiber) and what we need less (sodium, sugar, protein) in order to live a healthier life.
Fruits and Vegetables

Plant-based eating means that you have a large proportion of your meal that comes from plant-based food. That said, fruits and vegetables are often the number one thing that comes to mind when we think of a plant-based nutrition.

According to some studies, only 15% of our population is able to meet the minimum requirement of daily recommendation for fruits and even less (10%) for vegetables. Experts in nutrition all across the world agree that the insufficient consumption of fruits and vegetables contribute to the obesity epidemic and chronic disease related to poor nutrition, especially in our country.

A report published by the World Health Organization (WHO) recommended that a daily intake of 400 g of fruits and vegetable would contribute to preventing chronic diseases which include diabetes, heart disease, cancer and obesity. To put this in perspective, 1 tomato is approximately 75 g while a medium size potato is about 150 grams. For fruits, a medium apple is about 150 g and a small kiwi is around 75 g.

Fiber

As mentioned earlier, fiber is lacking in the nutrition of Americans. It is recommended to consume from 25 g (women) to 38 g (men) of fiber on a daily basis. Unfortunately, we consume an average of 15 g daily. That is not enough for most of us and can have a negative impact on the bowels and cause constipation or hemorrhoids.

According to research, an increase intake in fiber can help prevent and reduce heart diseases, diabetes, and colon cancer.

You can find two types of fiber, water-soluble and water-insoluble. Water-soluble fiber can be found in fruits, vegetables, legumes, oat and bran. Since water-soluble fiber absorbs water during digestion, it can help decrease or prevent constipation. Fiber is also known to decrease the blood cholesterol levels.

As for water-insoluble fibers, they can be found in fruits, vegetables, whole grains and many cereals, including brown rice. The insoluble fiber wears that name because they remain.

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Introduction

Want to be richer? Want to be in better shape? Want to build an amazing business?

How about improving your relationships? How about living in an incredible house?

All of these goals are achievable. None of them is beyond your reach.

And you know what? You probably already know how to achieve most of them. You probably already have the skills, the knowledge, and the expertise.

And sure, you could read a book on each of these topics. You could read a book on how to get into great shape, and you could read another on how to build a business. Chances are you would just be procrastinating. Chances are you’re just spinning your wheels rather than getting down to the actual hard work you know you’re really supposed to be doing.

You don’t have a problem with how. You don’t have a problem with what.

The issue is with just actually doing the things you’re meant to be doing. It’s sticking to that diet plan. It’s saving that money instead of spending it on little things. And it’s approaching clients to offer your hard work.

The problem for most of us is that we just lack the motivation that we need in order to start on a new project. Even if we start out well, we often end up flagging and giving up after not long. So how do you get around this problem? How do you maintain motivation and drive? How do you stay disciplined and focused?

This is the ultimate example of “teach a man to fish,” because you’re not just learning the steps you need to take to accomplish something; you’re learning the very “stuff” that accomplishment is made of. With true grit, determination, and willpower… you can accomplish literally anything that you put your mind to.

In this book, you will learn to fish. You will learn to dig deeper than ever before, whether it is to complete a workout, to write the next great American novel, or to create your own business. Once you can commit yourself 100% to a given task, who knows what you can accomplish!

Chapter 1 – Why Motivation is Key to Everything

Sounds grim doesn’t it? Grit and determination are not exactly normally spoken in the same breath as “fun” or “relaxation!” Actually though, once you get your motivation and your discipline sorted, you will find that you have more time to enjoy yourself or to relax with family. That’s because you’ll be able to work more quickly and efficiently, and you’ll be able to work towards the goals that actually interest you.

I have a real issue with people who say that in order to be successful you need to sacrifice time with family and friends. It bothers me when people say they can’t be in a relationship because they need to “focus on their career.”

The reason this bothers me, is that I 100% believe (and know) that you can have it both ways. You can work extremely hard on a project you are passionate about and be extremely successful doing so. At the same time though, you can still find time to spend with friends and family. You can still find time to relax on the sofa and watch TV. You just have to work HARD and work SMART and then STOP.

In this book, you’ll learn how to do all of that.

And with this kind of motivation and mental toughness will come all kinds of additional benefits. Benefits you can’t even believe. Firstly, you’ll find that you’re more resilient to things that happen in your life. When you get bad news, you will be able to take it in your stride, adapt, and carry on. When you have more determination, you’ll be able to improve all your skills through intense learning, analysis, and repetition. When you have motivation, you’ll be cognitively faster because you’ll be able to focus on the task in hand without distraction.

And you’ll be able to get out of bed on time in the morning. Clear the kitchen at the start of each day. And bite your tongue in an argument because you aren’t a slave to your emotions (resulting in many hurt feelings prevented).

This will be your superpower. It will change EVERYTHING for you. And in this book, you’re going to learn how to tap into it.

Chapter 2 – Emotions Rule Motivation

Here’s something that shop owners and sellers know about human psychology: our decisions are driven by emotion and NOT logic. That is to say, that you will buy something not because it is great value, because you need it, or even because you particularly like it.

You buy something because you get excited by the cool packaging. Because you think the materials used look elegant. Because you imagine how cool or elegant you’ll look.

You buy it because it’s something other people have. You buy it because you’ve had a hard day and you need a treat. And you buy it because you are worried that it will be out of stock if you hesitate.

Take a look at any marketing materials and you’ll see that this is true.

The fact of the matter is that we are ruled by our emotions, which you can think of as being a compass for the thing our body thinks we should be doing.

The problem? Our body is hard wired to survive in the wild outdoors. As far as evolution is concerned, our main challenges are finding food, staying warm and dry, and procreating. We want to belong to a strong social group, and we want to be respected by others.

These core emotions can be roughly arranged according to Maslow’s hierarchy of needs, but the point is that our thoughts stem from our emotions. And those emotions typically stem from our physiology and environment. This is what then determines For proof of this, consider what happens when you get “hangry.” When you become hungry, this will make you grumpy, irritable, and stressed: and this can often lead to arguments, mistakes, and other problems.

So, what’s actually going on here? Well first, the lack of food in your system causes your body to release large amounts of cortisol, while serotonin levels drop. That heightened cortisol leaves you jittery and anxious, and it is that hormone that causes your thoughts to become stressed and irritable.

Why? Because in the wild, that hunger would be extremely dangerous, and it would be highly important that you seek out food – even if it meant competing with other people to get it.

You’ll now find yourself worrying about your boss firing you, you’ll think about all the things your partner has done recently to irritate you, and the mess on the side in the kitchen is going to really annoy you.

Your thoughts will now begin to race, and you’ll find yourself struggling to concentrate on anything. You’re looking for danger, you’re looking for problems, and you’re tired.

You think you’re angry because your boss/partner/housemate is an idiot. But you’re actually angry because you’re hungry. What Does This Have to Do With Motivation?

So, what does this have to do with motivation and discipline? Why does it matter?

The problem is that if you now try to get work done, if you now try to focus, then you are going to find it extremely difficult to do so. Consciously, you want to work on your project and get work done. But unconsciously you’re just looking for food!

There are countless other examples of this.

What if you’re tired? What if you’re cold?

Or what if you’re stressed about something that you said to a friend last week? In these scenarios, the hormones and neurotransmitters running through your body are going to make it very difficult for you to focus on what you need to focus on. Motivation then, is the ability to overcome that emotional drive to focus on what you need to.

The Problem With Dull and Dry Work

What happens when you aren’t hungry? When you aren’t scared or stressed? When the temperature and your energy levels are just right?

That’s the point at which you begin to focus on the things that you need to do to be successful: that’s the point where your motivation actually comes through.