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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.

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THE INTERNET: RESEARCH LIBRARY AT YOUR COMPUTER FINGER TIPS

Many people who are now comfortable using the Internet remember very different experiences before the computer became a staple in the home. When doing research, it meant spending hours at the library. You could either find books or periodicals on the shelves or submit a special request to access special files and records stored under lock and key. If you needed to look up something that the library did not have on hand, then it was possible to ask the librarian to do some research for you. The library has been relying on computers for years before people had their own personal computers.

Things have sure changed! You can now do an astonishing amount of online research by using a variety of search techniques explained in this report. Not only is a world of information available online, you can access the same information the librarian used to obtain for you many years ago. You can read websites, log into library sites around the world, obtain research articles and reports, and generally obtain a wealth of information on every topic under the sun.

Research, by the way, is not something only students find useful. Everyone needs to do research at some point in his/her life even if he or she is not a student. Homeowners may need to research how to shop for insurance or new appliances. Senior citizens might need to research the newest Medicare regulations and determine how they will impact health coverage. Businesses do research to define competition, markets, and meet product and service research and development needs. Of course, the student is still out there writing research papers and theses or trying to find the best science project for a class project that will net him or her an “A+” as a grade.

This report will tell you how to access much of the various kinds of information available on the Internet. You will learn how to identify information resources and then search the Web in pursuit of information and statistics that meet your needs. By using a methodical approach for online research, you will be able to easily access the appropriate sources for research. In other words, with your computer and Internet access, you have a personal research library right in your home or office. You don’t have to trudge down to the library except on rare occasions.

In the following sections, you will learn how to use your Internet as a research library. It will review how to access the Web, the kinds of research information available, and how to do an efficient search. It’s a great world when you can sit in the comfort of your home and have a world of information at your computer fingertips!

DOT--WHAT?

There you sit with the keyboard under your fingers and a topic you want to research. You type in a keyword or question reflecting the information you need and thousands of results are listed. Studies have shown that many people never go more than three pages deep into the initial search results. Even if true, that does not automatically mean that what you see on your screen is what you really need in order to do the right research.

The vastness of the Internet can be overwhelming. But its very vastness is what makes it such a powerful research tool. You can literally browse the Web and find information posted from around the world. The information can be accessed directly by reading websites not requiring access permission or by joining organizations that maintain online records. Chances are that your local library is one of those sites. Your library card will often give you the right to log into the library’s website and access online catalogues, articles, and research reports.

But here is the great news. If your local library doesn’t have a site or doesn’t have the information you need, you can access government information sites, university websites, articles written by credible individuals, or a number of other online sources. The power of the Internet to provide the research information you need is unlimited if you know how to go about finding the useful and reliable sources.

A report on using the Internet for research would not be complete without discussing the need to evaluate information as to its credibility. One of the drawbacks to the Internet, which can be overcome, is the fact that anyone can post information without regard as to whether it is true or not. So you want to find those sources you can rely on for accuracy and develop the skill to verify information as to its credibility.

The first thing to understand when doing Internet Research is recognizing the URL, which is the extension in the Internet address domain name. When you do an inquiry using a search engine, a variety of sites will be listed in the results pages. Looking at the extension can often help you zero in on the kinds of sites you wish to access.

.net – indicates personal websites developed by individuals
.com – indicates businesses selling goods or services
.org – indicates a non-profit organization
.gov – indicates a government site
.edu – indicates an educational institution

In the beginning, anyone developing an Internet website probably had a .net extension, which led to the .com used for businesses. But it is clear that those simple days are over as the Internet has grown to become a

vast storehouse of information for individuals, businesses, agencies, institutions, governments, and charities. They all have something to tell you, and it is your job to narrow your search to those particular sites that will provide the information you want and need.

CHOOSING THE ENGINE TO DRIVE YOUR TO DRIVE YOUR RESEARCHRESEARCH

The complexity of the Internet is no more apparent than in the variety of Internet search engines now available. The search engine is what goes out on the Web and looks for the sites that match your query. Each search engine uses keywords as the basis for doing a Web search. Some sites are geared more towards personal research, while others, like Google Scholar, search for peer-reviewed scholarly materials.

SEARCH ENGINES THAT DRIVE YOUR QUERY

Following is a list of some of the more popular search engines available for doing online research.

- About.com
- Ask Jeeves
- Dogpile
- Exalead
- Excite
- Google Scholar
- Google
- Hotbot
- Infomine
- Metacrawler
- Public Record Search System
- Scirus
- Yahoo

In addition to these sites, there is an index site found at https://lii.org/, called the Librarians’ Internet Index, that provides easy access to a number of websites sorted by categories such as business, government, media, and reference.

Clearly there are a number of search engines you can use. Some, such as Yahoo and Dogpile, are geared towards the everyday user. Others are designed to find scholarly, peer-reviewed websites that can be used in formal research documents and papers. Peer-reviewed information is that which has been reviewed by recognized experts in the field and approved by them as reliable and truthful.

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Introduction

Hello and welcome to our short, beginners guide on increasing your running speed and also transforming your body with sprint training

Sprinting is an excellent form of exercise, whether you are actively training for competitions, playing competitive or social sports or simply using it as part of your cardiovascular routine. To begin this guide, we’re going to spend a few moments discussing what sprinting is – and isn’t – and also take a look at the history of sprinting.

What is Sprinting?

Sprinting is defined as a competitive running event that is 400 meters or less. Most sprinting events are 100, 200, or 400 meters. Most of them last less than 60 seconds because sprinters are running as fast as they can during the entire length of the race. Some sprinting competitions include relay races that involve 4 runners each sprinting a certain distance. Sprints in a training sense can also mean doing a particular cardio exercise with all out intense anaerobic effort for a brief period followed by rest

Sprinting Verses Running

Although sprinting and running use the same muscle groups and are essentially the same thing, there are some key differences. Sprinting, as mentioned before, involves athletes moving as fast as they can for the whole sprint in an anaerobic environment, making it much more intense than running. From a metabolic standpoint, that means you’re using glycogen rather than oxygen for your muscles, which wears you out a lot faster than a well-paced run.

Running, on the other hand, is slower and less intense than sprinting, so events are much longer and require aerobic fitness. Running competitions include the 5k (3.1 miles), the 10k (6.2 miles), half-marathons (13.1 miles), and full marathons (26.2 miles). Running uses oxygen to keep you going, so you can maintain your pace for longer, which is why you have to run for at least 10 minutes for it to be considered exercise.

Origin of Sprinting

Sprinting dates back farther than any other competitive sport. In fact, it was the first type of athletic competition that was ever recorded. The earliest record came from the original Olympic Games in 776 B.C. Some experts believe that sprinting may have been the only competition at the very first Olympics. At that time, the race was one stade in length, which is about 200 meters.

Modern Olympics

When the modern Olympics were created in 1896, they included two sprinting events: 100 meters and 400 meters. Then, in 1900, the 200-meter dash was added. Relay races were included starting in 1912 with the 4 x 100 race and the 4 x 400 race. At that time, only men were allowed to compete in the Olympics, but when women were included in 1928, sprinting events were on the list.

Benefits of Sprinting

There are many benefits to sprinting. It can increase your maximum heart rate and capacity to exercise. Sprinting also burns a large amount of calories in a short amount of time and can boost your metabolism, making it a great way to lose weight and transform your body composition without needing to spend hours on a treadmill. Some people use sprinting as part of a weight-training program because it uses a big group of muscles all at once and helps to strengthen them.

Well that’s a brief intro into sprint training and what we’ll be covering in this guide. In the following chapters, we’re going to focus in on the different aspects of sprinting and help you develop a plan to get the most out of every sprint session.

Are you ready to begin?...

Let’s dive in!

Chapter 1 – Why Are Some People Faster Than Others?

When you think of outstanding sprinters, you probably think of Usain Bolt. But what makes him so much faster than the average person? Surely there’s more to it than a good training routine. In this part of the course, we’re going to take a closer look at how a person’s genetics and physical build plays into how fast of a runner they are.

Muscle Fibers

What type of muscle fibers you have will predispose you to be a better long-distance runner, sprinter, or leave you somewhere in the middle. Marathon runners tend to have a higher proportion of slow-twitch fibers which help them go the distance. Sprinters usually have more fast-twitch fibers that allow them to go faster for shorter periods of time.

The average person is born with a pretty even mixture of these two muscle types. However, there is some evidence that shows that you can get about 10 percent of these to switch by carefully training them, so even if you weren’t among the few gifted sprinters that were born with more fast-twitch muscle fibers, you can still train to get a few more on your side.

Lactate Threshold

This refers to how much lactate you can take before you have to slow down. Lactate is a natural waste product of muscles as they’re working, particularly if they’re working in an anaerobic state like when you’re sprinting. A higher threshold means being able to run faster and that you’ll be able to maintain that faster speed for longer, which is especially important when you are running at full speed. Fortunately, sprinting training helps to increase this lactate threshold.
Physical Form

This has a little less to do with genetics and more to do with your overall physical state. Obviously if you’re carrying a few extra pounds, you’re not going to be able to move as quickly as someone who’s not. This goes for muscle weight as well, which is why most of the sprinters you see are lean without much muscle mass to slow them down.

Running Form

Important points in your overall form include how your foot hits the pavement, how long your strides are, and how clean your gait is. All of these things put together and more make up your form. As you perfect your form through repeated exercises, you will become a better, faster, and more efficient sprinter. While some people naturally have a better form, it can be gained through practice.

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My friend Kevin is one of the smartest people I know, hands down. Nobody even comes close.

I went to a pretty good, highly ranked university in California. In my close circle of friends, Kevin outshone everybody else. It's as if he can figure out complicated math equations at the back of his head.

In fact, one time, we were talking about the Heisenberg Uncertainty Principle while eating pizza. There I was, completely stumped about this theory, and my friend Kevin broke it down in between bites of a slice pizza. That's how brilliant he was and still is.

Kevin was so sharp that he only needed to show up in class once, and that is to take roll so that the professor doesn't drop him on the first day, and he’d refuse to go to the class ever again. When exam time rolls around, you can count on Kevin to get at least an A. He did this like clockwork.

In fact, in many cases, he got awards and honors and he didn't even have to show up for the lectures. I remember laughing when he asked me for any notes that I had for a class he completely ditched. I was laughing because I thought that he was just wasting his time. How can this guy ever pass, much less get an A, when he didn't even bother to show up?

Boy, was I surprised when the guy got better grades than I did. And he didn't cheat. That's how talented Kevin was and still is.

But Kevin, just like most people, has a weakness. We all have our own peculiar and particular shortcoming. It comes with the territory. Kevin is no exception.

His problem was self-discipline. He had a Ferrari engine, but he did not want to drive it in a disciplined, methodical and systematic way.

Now, he is twice divorced, living in an apartment whose rent he could barely afford, and constantly drinking his problems away.

When I think about the life of my friend Kevin, I not only focus on the missed opportunities for career advancement and accomplishments that he is otherwise capable of achieving, I also think about the rest of us. I think about how we missed out because he did not get his act together to fully unlock his potential so the rest of society could benefit from his genius.

Kevin could have been the next dotcom billionaire. He could have been the next Web 2.0 genius that revolutionized technology. But there he is, in the San Francisco Bay Area, struggling to get by on what essentially is a minimum wage.

What's going on? How can somebody with so much potential end up with so little?

It turns out that self-discipline is not a neat little trait that we can choose to have. It is THE trait for ultimate success. Without self-discipline, everything else falls apart.

You may not be the sharpest tool in the shed, and that’s okay. As long as you are self-disciplined enough to figure out what you need to learn so you can achieve a little bit more tomorrow, eventually, you'll get there.

Self-discipline is crucial because there are so many distractions trying to divert our attention from what's important and what is truly worthy.

You have to understand that life is full of rewards. But the problem is, the biggest rewards that life has to offer are only attained through a long, sustained period of focused effort.

Discipline is crucial for everything in our lives.

This book gives you a practical framework on how to practice and develop self-discipline so you can become more successful in all areas of your life. It helps you develop a new mindset so you no longer have to continue to struggle.

Eventually, you will reach a point that things seem to magically fall into place. It's not because there is actual magic involved, but because you are so disciplined that opportunities come to you and things start to flow.

You can achieve this state, but the price is high and the journey is long. Are you willing to take that journey?

There are many definitions of self-discipline, but I prefer one supplied by the American philosopher and writer Elbert Hubbard. He said self-discipline is "the ability to do what you have to do when you have to do it, whether you feel like it or not."

Self-discipline is a crucial life skill that enables you to succeed in anything you choose to do. Again, this doesn't necessarily have to do with money. These can involve your relationships. This can also involve your health.

As you probably already know, if you're like most Americans, losing weight is no joke. It requires a tremendous amount of self-discipline because hey, let's face it, when given a choice, we'd rather eat pizza. We'd rather chomp down on a burger or enjoy some fried chicken. But it takes a lot of discipline to eat salad day after day.

Self-Discipline Enables you to Focus

When you are self-disciplined, you learn how to keep your focus trained on your priorities. You decide on your goals and you prioritize what the most important thing is on a day to day basis.

Once you're able to do that, your self-discipline then kicks in and you're able to zero in on that day after day. Your thoughts, your words, and your actions flow towards that goal.

Of course, you're doing many other things, but there is a recurring theme in your life. There's this consistent focus. You're not just spinning your wheels or chasing your tail.

There is a point to your day because, at the back of your mind, you're inching one step closer to that grand accomplishment. This requires training. It also requires the ability to say no to shallow temptations and shortcuts.

There are plenty of those. In fact, there are too many. When you instead choose to focus on the big picture and take care of the things that you need to focus on, every action you take and every day you spend brings you closer and closer to the desired outcome.

Now, this doesn't mean that your journey is going to be faster. This definitely doesn't mean that your journey will be smooth or everything would be easy.

In fact, when you're working towards a big goal, there are almost always challenges you didn't anticipate. It's as if life is throwing you one curve ball after another.

But, interestingly enough, when you are disciplined, you find it in you to solve those problems and overcome those setbacks as they appear. They don't knock you out. They don't make you quit. They don't rob you of your resolve.

They don't do any of that. Instead, you find it in you to put one foot in front of the other as you move towards that ultimate victory. That is self-discipline.

It's not sexy, and it's not overly dramatic. This is not the movies. It's not like you have all this conspiracy of people working against you and there are all sorts of thrills, chills and spills along the way. No.

In most cases, a personal journey of self-discipline involves doing the same thing over and over again, every day. It's drudgery. There's nothing sexy about it at all.

But your character is changing with each step. You become stronger and stronger as you turn down one temptation after another.

Eventually, you will reach a point where you're saying, "Why am I doing this? There are so many other easier things I can do. There are always that other shortcuts that I could have taken. Why am I doing this?"

You have to find the "why." In other words, you have to find the purpose. Otherwise, it's going to be hard to take that next step.

Self-Discipline isn't as Hard as You Think

Self-discipline actually isn't as difficult as most people assume. Now, I'm not saying that it's easy. What's important is to understand that it has two phases.

In the first phase, you don't know what you're doing. The task that you're trying to be disciplined at is new to you. It's very challenging at this phase. You're trying to figure things out.

But once you get used to it, there is a tipping point where it becomes easier and easier. You do achieve a point of momentum. The key is to get there.

Once you have fully adjusted, self-discipline actually becomes so easy. Why? It has become a habit. It's almost automatic.