Tag Archives: Ebooks With Audio

Dropshipping 101 MRR Ebook With Audio

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How to Create an Online Dropshipping Business

A Five Minute Guide to Setting Up the Ultimate Home Business

Whether or not you know what dropshipping is, stick with this guide and we’ll explore how you can go about setting up a brilliant business model that has a huge number of considerable advantages and very little in the way of disadvantages!

Dropshipping will allow you to have your cake and eat it – to take full control of an amazing online business selling physical products with your branding on them. But unlike business models that involve actually creating a product, there’s no upfront investment and no risk.

What’s the catch?

There isn’t one!

The only challenge is finding the dropshipping providers to work with and discovering the business model in the first place. The only reason more people aren’t already actively involved in dropshipping is that they don’t know what it is or how to get started.

With this guide to hand, you don’t have that problem!

So What is Dropshipping, Exactly?

Dropshipping is really a fulfilment model. Fulfilment in a business sense of course really means ‘delivery’ and so dropshipping is a model that ensures your products will be delivered to customers on time, intact and without costing you a huge amount of money.

The way this works is quite novel though and also solves any challenges you might have had regarding manufacturing etc.

That’s because dropshipping allows you to simply pass on orders directly to manufacturers and wholesalers.

You list the products on your website as though you were any online store like Amazon and then when someone places an order, you simply send that order on to the wholesaler or manufacturer that creates the products.

They will then send the product on to the customer and they will handle everything from the delivery to the packaging to the product itself.

You get to keep a proportion of the profit but you don’t need to worry about providing the service, designing or creating the product, or even storing huge amounts of inventory. This means there’s no upfront expense – only the profit that comes from selling lots of copies of your products.

You are in the right place if you’re looking for incredible quality, original blog posts for your website!

We are now offering backlinks embedded into Copyscape-proof spun blog posts.

These links are high quality and the content is top-notch. But by using an article spinner, we’re able to save you big bucks.

These links – complete with unique content – will cost you just [PRICE]!

And the metrics are amazing…

Read on to find out what makes this such a great bargain and such a great opportunity!

Why Unique Content is So Important

The best way to get Google’s attention and to see an increase in traffic to your website, is to fill it with lots of great new content. This is how you increase the trust and reputation of any site, which in turn make its links more valuable.

Content is what makes the web go around – it’s that simple. If you have landed on any website, then chances are that it was content that brought you here. You searched in Google for a specific topic and then you found results that seemed to answer whatever question you had or that seemed to provide entertaining, relevant information.
This is the service that Google provides – and it is predicated on indexing lots of high quality, original writing.

By adding content to a site, it give the people what they want, which in turn gives Google what it wants. This makes links that are embedded into that content much more effective than backlinks found in link directories and the like.

That’s what we’re offering. At prices lower than the competition.

What is Spun Content?

Normally, buying backlinks with unique guest posts costs a lot of money. That’s because you’re not only paying for the link but also for the time of a skilled writer who can put the post together for you.

This then means that bloggers and webmasters just starting out will often only be able to afford a few of those backlinks. No risk, just reward.

Dropshipping vs. Other Online Business Models

This might sound quite familiar to digital marketers reading this. Sounds a lot like affiliate marketing right? This is another business model where you don’t actually create the product but instead just pass on orders by doing marketing in order to get a cut of the profit.

Hiit It Hard Unleashed MRR Ebook With Audio

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How to Create Amazing Home

HIIT Workouts

HIIT stands for High Intensity Interval Training and is currently one of the most popular health trends to hit the industry.

The basic idea behind HIIT is simple: you alternate between periods of high intensity, such as sprinting, and periods of lower intensity such as jogging. This is a form of training that allows us to burn more calories and enjoy better health benefits in a shorter space of time compared with many other types of training.

But while HIIT is a great tool for getting into shape, it’s important to recognize that it’s only as useful as the way in which you approach it. There are right and wrong ways to perform HIIT and a lot of people make the mistake of getting so excited with this new type of training that they forget to approach it in a structured and well thought-through manner.

In this guide then, we will be looking in detail at how you can go about making an amazing HIIT home workout that will help you to both build muscle and burn fat. You will see how to transform your body using this incredible form of training and you will learn some incredibly powerful strategies for getting even more from it.

HIIT: The Basics

Before we get into a lot of detail regarding how you can go about enhancing a typical HIIT workout, it first makes sense for us to recap on precisely what HIIT is to begin with, how it works and what makes it such a powerful and useful method for getting into shape.

What does alternating between higher and lower intensity actually do to the body and why is this so transformative for weight loss?

Essentially, when you engage in high intensity exercise, this is classified as anything where your heart rate is exceeding 90% of its maximum. That means you’re working as hard as you can and placing a massive demand on your body’s systems to supply energy.

That in turn means that you’re going too fast for your body to rely on the aerobic system – which is what it uses when you engage in regular ‘steady state’ cardio (cardio training where you jog at a relatively slow pace.

Because you’re going to fast, this means that you need a more efficient form of energy, which means the body has to use the stored glycogen and ATP that is already in your muscles. This can only last so long before you get a build up of metabolites and reach your ‘lactate inflection point’ at which you will be forced to slow down and return to your aerobic system.

What’s so great about this, is that you are now training your efficiency and your body’s ability to exert itself at maximal levels. Moreover, this will change the way your body reacts to regular aerobic exercise subsequently. Specifically, because you will have used up all the glycogen and ATP that’s immediately available to your muscles during the intensive exercise, you will find that your body becomes more efficient at burning calories that it gets from fat for the remainder of the workout. You then jog for as long as it takes to restore your glycogen and to remove the lactate in the blood, and can then return to exercise. This is not only great training for improving athletic performance (it can improve your lactate threshold, which in turn is incredibly useful for increasing your running ability); but it is also incredible for fat burning.

This is partly because you then continue the rest of your day with lower levels of glycogen after you have finished exercising. With these lower levels of glycogen, you’ll then be forced to burn fat even for regular activities such as walking around and climbing stairs. This then causes what is known as the ‘afterburn effect’– which leads to enhanced fat burn for the rest of the day following a HIIT workout.

For these reasons, HIIT is able to help you improve your athletic performance and fitness more than regular cardiovascular exercise and it is also able to help you burn a lot more calories.

Moreover, HIIT is also superior when it comes to convenience (because you can use a range of different exercises) and time – you can get a full HIIT workout in half the time or less compared with a regular cardio workout.

This is the power of HIIT, but you’re about to learn how to get even more from it!

How to Craft the Perfect Fat Burning Workout

The first thing we’re going to look at when it comes to crafting the perfect fat burning workout, is the type of exercise you perform.

When you engage in regular steady-state cardio (running for 40 minutes at the same pace for example), you only really have a few different things to choose from. These include:

- Running

- Skipping

- Rowing

- Swimming

- Cycling

And a couple of others. These are relatively low impact exercises that can be continued endlessly for over an hour without too many negative repercussions. That said, even just jogging for that long will have some negative impacts on your health and particularly on your knees.

Conversely, HIIT workouts are ideal because they break the exercise up into smaller, more palatable chunks. This means that you can exercise using more intensive and potentially impactful moves and not fatigue your joints or your muscles too quickly.

For example, you can’t use press ups for a steady state cardio workout. But you can use press ups during a HIIT workout.

Likewise, you can’t use weights for a CV workout but you can use them for a HIIT workout!

If you use a split where you go all-out for 30 seconds and then rest for 1 minute, there’s nothing to stop you using even compound movements like deadlifts and bench press (well, there is a caveat here, which we’ll get to in a moment).

The 7 Step Blueprint To Rewiring Your Mind MRR Ebook With Audio

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The 7 Step Blueprint To Rewiring Your Mind For Success

Consider the world’s most successful people. Or better yet, consider the people in your own life who you consider to be successful.

What do they have in common?

There are lots of things but a few points that may be coming to mind are:

- Drive, passion and determination
- Charisma, confidence – possibly looks
- Presence and swagger
- Courage and determination
- Creativity and inventiveness
- Positivity

These are the people who come into your workplace, looking fantastic and knocking it out the park every single day. The guys are dressed in fantastic-looking suits that fit them perfectly of course. The women are in pencil skirts with amazing heels that no one else would be able to walk in.

They look immaculate and they charm themselves up the corporate ladder. Maybe you’ve been around their house and seen that it is completely pristine and beautifully decorated. Maybe you’ve introduced them to your friends and they’ve been completely charming and magnetic.

You would hate these people… if only they weren’t so decent and great to be around! Which of course just makes it all the more frustrating…

But instead of being frustrated, you should instead try to be inspired. What is it that they have that you don’t? How can you go about accomplishing the same things for yourself? How can you be ‘one of those people’?

This 7-step blueprint will show you how…

Step 1: Know What You Want

The first step to success is to know exactly what you want. You have to know your passions and your dreams and you need to know what motivates you. It might sound simplistic but it’s something that all too many people are completely unaware of. Ask someone what their dream is and they might tell you ‘to make senior management’. That’s not exactly a very inspiring goal…

But what if you aren’t one of those people who has always had a singular dream? Who has always known exactly what they wanted? What can you do then to accomplish your goals?

To solve this problem, a good strategy is to think in terms of ‘visions’ rather than goals. What is your ‘vision’ for the future? Picture your perfect future and picture what life would be like if you had everything go exactly your way.

There will be some abstract concepts and some tangibles but either way, you can start to break it down into things that you can actually accomplish.

Another tip? Ask yourself when in your life you have been happiest. And what was it about that time that made you so happy?

Step 2: Break it Down Into Small Goals

Next, you need to break down that abstract vision into smaller goals that you can move toward. That means that you stop thinking in the long term and stop thinking about grand visions – instead you think about small steps you can take every day, or that you can take every week, that will help you to get to the point that you need to be at.

For example, if your vision involves being in incredible physical shape, then your daily steps might involve working out for 15 minutes a day, or perhaps eating 1,800 calories a day. If your goal is to be a best-selling novelist, then your small steps will involve writing a page every night.

Instead of daydreaming, it’s time to get realistic and to actually start implementing realistic steps to getting what you want. No more excuses!

Step 3: Keep Your Vision in Mind

While performing these small steps though, you must always keep that overarching vision in mind. This is what will have the emotional hook for you and it’s what is going to give you the impetus to keep going even when you’re tired.

And this is also why it’s so important that your vision be true to who you are – that this is really want you want from life and not what you think you should want – or what other people want for you.

Too often we chase after goals that we associate with ‘success’ only because that is what we have been taught. If your goal is to become CEO for example, then there’s a good chance that this is actually just your idea of what success should look like – rather than what you really want.

Think once again about the people in your life and from the media who are truly successful. These people are truly passionate about what they do. These people wake up every morning excited to work toward their goal. And it’s because of that that they never tire, that they never run out of energy. Think about Obama, about Arnold Schwarzenegger, about Dwayne Johnson, about Usain Bolt… have you ever seen these people looking tired and disinterested? Can you imagine them getting home and slumping on the couch because they’re too tired and too disheartened to work?

Minimalist Living When Less Is More MRR Ebook With Audio

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Minimalist Living: When Less is More

In this day and age, many of us are under the impression that ‘more is more’. Western society has led us to believe that the secret to happiness is to have more stuff and even to feel inadequate when comparing what we have to what our neighbors have, or what people on television have.

So what is the answer? To get more and more ‘stuff’ and constantly feel like that next purchase is going to be what changes everything? Or perhaps to try and ‘let go’ of that need for stuff and to find ourselves feeling more at ease as a result?

As you might have guess from the title of this short report, the answer lies with the latter. But the key is how you go about achieving this mindset. How do you stop yourself from constantly wanting the ‘next big thing’ and how precisely does this make you a happier person? Let’s take a look…

Are You Stuck in a Loop?

What many of us don’t realize is that we’re stuck in a kind of loop or a ‘vicious cycle’ that may be preventing us from ever being completely happy. The reason for this, is that we are so fixated on material possessions, that we’re willing to sacrifice all of the other things we need to be happy.

Think about it: if you’re like many people, then there’s a good chance that you currently feel over worked, stressed, exhausted and perhaps that you don’t spend enough time with your family, or enough time doing the things that you really enjoy. You get home late after working until 7pm and then you have to cook, eat, get washed and tidy the house all before bed time. It doesn’t leave much space for spending time with your family, or for pursuing hobbies and things that interest you.

Which is why, when you see that flashy new suit or dress, or that stunning new car… you feel tempted to buy it. You need a ‘win’. You need something to feel good. And so you go ahead and you make the purchase.

But that often means that you had to pay on credit card, which might mean that you’re now in debt. Or perhaps it means that you had to take out a small loan even. That then creates more stress and so the only way to make it go away is to work harder.

How Did This Happen?

What doesn’t help is that many of us equate success with career success. A successful person is someone who has a flash car, who wears nice suits, who has a Rolex and who is in a position of power and importance in their workplace. Nevermind whether they’re actually happy.

Advertising reinforces this view. Models on the covers of magazines look beautiful thanks to all of the expensive health products they use. To smell like Jonny Depp (and thus find love), you need to spend $50 on cologne. And to feel like you’ve accomplished anything in life, you need a TV that’s at least 34” wide. Nevermind if you actually get time to watch it.

Without meaning to sound like a conspiracy theorist, this is a status quo that greatly benefits the government and that benefits any capitalist economy. The more you feel dissatisfied with what you have, the more you work and the more you spend. That means you’re channeling more money into the economy.

It also doesn’t help that everyone else subscribes to pretty much the same view. Take a look at your neighbor and you’ll likely find that they’ve bought into the same notion. They too probably have a massive flat screen TV, nice car and important sounding job. Their home is probably filled with expensive trinkets from their travels. Nevermind if they only get to travel for one week out of 52!

This is partly down to simple human nature. ‘Social comparison theory’ states that we look to others in order to more accurately evaluate ourselves. In other words, you feel successful based not on how much money you have but on how much more money you have compared with your neighbor. And with the models wearing the Rolexes on TV…

Studies show that if you compare yourself to someone who has less than you, then you will be happier. If you compare yourself to someone who has more, then you will become dissatisfied. The irony is that it doesn’t matter how much you actually have, as long as you come out well during the the comparison!

It’s All an Illusion – Time to Break Free

Stop and ask yourself if this is really what you originally wanted. You might be feeling great that you’ve reached a position of responsibility in your job and that you’re now able to afford expensive clothes… but was that ever your ambition to begin with? Or did the pressures of living force you into that position?

Is being the head of a stapler company really that exciting an achievement?

More likely, you probably started out wanting to be a rock star (to make music), wanting to create computer games, wanting to be an athlete (to play sports), or wanting to travel and see the world.

Internet Marketing For Newbies MRR Ebook With Audio

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Read This Report to Learn the Only Type of Internet Marketing That Works

There are two main approaches to internet marketing.

One of them works.

The problem is that the vast majority of people who start out are going to get the wrong advice and they’re going to start off with the other type of internet marketing.

Just take a look at one of the big marketing forums like Black Hat World or Warrior Forum and you will quickly learn the predominant attitude toward internet marketing. A lot of people view this as a system that can be hacked, as something that you can win at through sheer volume and spam.

And that’s what results in some very low quality websites making their way onto the web.

You will have encountered the sort. These are the sites that are covered in adverts and that are shameless about promoting affiliate products. These are the sites that are filled with near-illegible writing, written in pidgin English and filled with repetitive keywords. These are the sites that don’t have any brand to speak of but rather just a title that also happens to be the keyword.

And guess what? Most of these sites are destined for failure.

In this free report, you’re going to learn why 80% of the community is wrong about internet marketing and how you can approach it differently with the best results.

Everything Wrong With Internet Marketing, In a Nut Shell

If you’re still not sure what I mean when I say that a lot of people take the wrong approach to internet marketing, then consider the example of the many different ‘link building’ services on the web.

Most of these services use the same strategy: they use a PBN and spun content. A PBN is a ‘private blog network’, which means that it is a network of blogs all owned by one individual or company. These blogs link to each other, which creates a false impression of authority in the eyes of Google and helps each blog rank more highly.

Spun content meanwhile, means that the PBN owners fill the content not with unique content but with content that has been repurposed to look unique. So in other words, they will take an article that has already been published elsewhere (sometimes without the owner’s permission) and will then swap words for synonyms. This means that Google can’t tell the content isn’t original and if all goes to plan, it will work just as well as something hand written.

Except it very rarely works.

What you end up with instead, is content that reads like so:

Hello to our great patrons today! This is the good web page all about the ways to get a great six packs!

In other words, it’s pretty much gibberish and no one will spend more than two minutes reading it. Very often, the PBN owners will say that the content has been ‘checked’ by a professional writer but you only need to look at the quality of the adverts in many cases to see that this will count for naught. Unfortunately, many of the SEO services offering these types of links don’t speak English as a first language and it really shows.

So, what happens if you buy these links? Simple: you communicate to Google that you are trying to spam its index. Google will see that you suddenly obtained 100 links in the space of a few days and that these links were all on poor quality sites that already linked to each other. It will see that the content surrounding your link is gibberish and if it suspects that you paid for the links (which you did), then you’ll risk having your site entirely removed from Google.

If you don’t get caught now, then you’ll likely get caught in the near future.

Meanwhile, if a real visitor ever sees that your site is associated with those other sites, then it will greatly harm their impression of your brand.

Does Your Site Look the Part?

But let’s be honest: a lot of the types of sites that use these marketing methods are not going to have much of a brand to begin with. They likely don’t have a logo or a catchy name (they might have used a keyphrase as their URL and it’s probably very clear from the website that they don’t take much pride in their own website.

This is just one more reason why it’s probably only a matter of time before that website – which exists purely to try and sell – gets penalized.

And it’s also why your own website isn’t getting as many conversions as it could.

Internet Marketing: How to be the Best

Now let’s think about the alternative approach. Let’s take a look at some of the biggest brands on the web and the biggest players in your given niche. What are the sites that are absolutely thriving in your industry and making huge amounts of money as they do?

The answer is the big, well-known brands. And perhaps a few personal brands, with websites that have been lovingly crafted with some really big audiences.

The people who are really making massive money from their blogs are pretty much minor celebrities or household names and they are quite simply class acts.

Top 7 Ways To Profit From Plr MRR Ebook With Audio

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Introduction

A PLR product is a product that comes ready-made for you to sell and that will even usually include marketing materials, bonus ‘freebies’ and more to help you drive more sales and increase your profits.

Essentially, PLR stands for ‘Private Label Rights’. This describes a type of ‘license’ that gives the user the right to not only resell the product, but also to edit however they see fit. In your case, that means that you can buy an ebook, change the title, change the cover and add your own name as the author. From there, you can then sell the product without ever having to mention the original creator, thereby generating more profit, strengthening your brand and improving engagement with your audience.

It’s the perfect business model in many ways because you don’t need to spend lots of time or money developing your own product and yet you get all of the freedom that would normally come from having something of your own.

But how precisely do you go about making money from a PLR product? What other ways are there for you to profit from digital products that come with the rights to resell?

You might be surprised to learn that there’s even more you can do to make money from a digital product that you likely hadn’t thought of…

This free report will provide you with a ton of advice and ideas that you can use entirely for free to begin increasing your own sales and profits.

Read on!

Sell Your Product

The primary way to make money from a digital product is simply to sell it. This is what most PLR product creators expect you to do and they have provided all of the means to make it as simple and easy as possible. This is why most PLR packages don’t only include the ebook or other digital product for you to sell but also come with extra materials to help drive more sales and the marketing materials you need to convince more people to buy – things like sales pages, adverts, emails and more.
This is what makes the PLR product business model such a fantastically smart one: it is a literal ‘copy and paste’ business model. And it goes even further than that too – seeing as you’ll often also have evidence that the product is already selling. That completely removes any risk because you know that the product you’re choosing at least has the potential to be a big earner. Simply take the existing product and all of its marketing and then upload it to your own server. From there, you can begin to profit.

Oh, and seeing as the product is so quick and easy to set up and start selling, there’s also nothing to stop you from selling multiple products from your site and thereby scaling your business in a big way! Just buy a few more PLR products and add those to your site as well and that way you can double, triple or quadruple your sales and profits! This would take a huge amount of time to accomplish were you trying to do the same thing with digital products you created from scratch.

Use Your Product as an Incentive

But selling PLR products is only one option. Another option is to use them as incentives to encourage people to sign up to your mailing lists.

Many creators and bloggers believe that email marketing is one of the most important ways to drive traffic to a blog and to sell products. Email gives you a particularly direct way to reach your audience that isn’t controlled by a third party (unlike Twitter or Facebook) and because your subscribers need to actively sign up, it tends to also be a very ‘targeted’ audience, meaning that they’re people who will be likely to be interested in your products and want to buy from you. There’s also the opportunity to use longer-form marketing here and to gradually build a relationship/build interest in a product – something that is hard to do with social media seeing as you have no assurance that people will see all your posts on Facebook or Twitter.

The problem is getting people to sign up in the first place, which is why it pays to have a digital product that you can use as an incentive. The idea is simple: you offer a completely ‘free’ product but the only way your visitors can get hold of it is to sign up for your mailing list so that you can send it to them. The free incentive then serves double purpose as it will also allow you to demonstrate the kind of value that you’re capable of delivering through the written word and that in turn will encourage readers to want more of what you offer and to make a purchase.

The great thing about PLR packages is that they will often include things like incentives (often free reports) and even the squeeze pages (pages that you place the sign-up forms on) and the emails themselves all as part of the same package. Even if they don’t though, you can purchase a relatively small PLR product and then use that as a tool to encourage more people to sign up to your mailing list!

‘Bundle’ Your Products

As mentioned, one of the best things about selling PLR products is just how quick and easy it is to add extra products to your repertoire and to thereby start selling more and more items.

But there’s another reason to consider buying additional products too – and that’s that it will allow you to create ‘bundles’. A bundle of course is a selection of products that you are going to sell together in order to offer your customers savings. For example, you might have a book on building muscle and a book on losing weight and you might offer to sell both of these individually. But what you can then also do, is to offer to sell them as a pair and call it the ‘ultimate body recomposition package’.

Easy Abs Workout MRR Ebook With Audio

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Introduction

There’s a saying about how everyone has abs. It is TRUE. We are all born with abs regardless of our body shape. Fat people who have bulging tummies indeed have their abs secretly lying right beneath those fats.

Are you fat, with tummy or love handles (fats on waist)? Or are you skinny, with visible bony figure or maybe flabby tummy?

Whichever body figure you are donning now, are you sick and tired of it? You might have tried plenty of ways from food diet to exercises but nothing seems to work very well for you? All you want is just to look great, feel good and be confident. Am I right?

Here’s the good news for you! You already have a wonderful set of killer washboard abs! It might just be hidden underneath your fats or is still underdeveloped. The one and simple way is to get rid of the flab above by shedding off your fats, and tadah! It’s really as simple as that!

This article will teach you the extremely easy abs workout that will help you build the to-die-for sexy washboard abs!

Cardiovascular Exercise

Washboard abs, getting lean and losing weight are all tied into a consistent cardiovascular workout program.

Cardiovascular workout is an endurance exercise that strengthens the circulatory system by increasing your metabolic rate. By doing it over long stretches of time, it makes your heart beat faster and pump more blood through your system, bringing nutrients and oxygen to every cell.

Cardio workout can be simply explained as physical exercise of low to high intensity that depends on the aerobic energy-generating process of the exercise you do. It’s any activity that gets your heart rate raised to 50 - 75% of your maximum heart rate. Calculate your maximum with the formula 220 minus your age. For example, if you’re 25 years old, 220 - 25 = 195.

Cardio workout burns calories in your body. Most people do cardio training to lose weight, gain body mass, train stamina, etc.

You should do 30-45 minutes of activities like walking, running, biking or swimming daily 4-5 times per week. It takes about four weeks before you start to see the physical benefits of your diet and exercise program. You should notice immediate results in your energy level, overall mental alertness when exercising daily. Start off slowly if you are a beginner in cardiovascular exercises. A good way to get started is to walk or run with the following six weeks program:

Week #1 - Walk/run - 1 mile a day for 5 days a week
Week #2 - Walk/run - 2 miles a day for 5 days a week
Week #3 - Non-impact week - bike or swim for 20-30 minutes a day
Week #4 - Walk/run - 2 miles a day for 5 days a week
Week #5 - Walk/run - 3 miles a day for 4-5 days a week
Week #6 - Walk/run - 4 miles a day for 4-5 days a week

Note: week #3 is non-impact due to the possible number of strains/injuries that occur to legs (knees, shins, feet, hips) during the third week of beginning a walking or running program.

When you have shed off the layer of fats on the surface, it is time for the real game: Sculpturing The Dream Abs

Targeting The Regions

Our abdominal muscles consist of 3 major muscle groups and 4 distinct areas: the upper abs, lower abs, obliques and transverse abs.

Your body adapts to your current abdominal workout. It is important to change your ab workouts every few weeks to continue developing your core strength and stability.
Any complete ab workout works all of these abdominal muscle groups. The following basic ab workouts consist of multiple exercises that target distinct areas of your abdomen, while at the same time works multiple muscle groups as well.

EXERCISE 1:

SIT-UPS

Primary Target: Upper Abs

Secondary Target: Lower Abs and Obliques

Lie flat on your back on the floor with your knees bent and your legs secured under something heavy that could hold your body weight. Place your hands behind your head.

Flexing your abdominals, raise your torso until you are in nearly a sitting position.

Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

EXERCISE 2:

LEG RAISES

PRIMARY TARGET: Lower Abs

SECONDARY TARGET: Upper Abs and Obliques

Lie flat on your back on the floor with your legs straight in front of you. Place your hands at your sides by the floor for support. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.

Retaining tension on the abs, lower your legs to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative portion of the movement).

Kettlebell Transformation MRR Ebook With Audio

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Building Incredible Functional Strength and Ultimate Health With Kettlebells

Hey, have you heard about kettlebell training?

Likely you’ve seen them cropping up at your local gym and possibly you’ll have seen a few YouTube videos on the subject. After all, kettlebells have very quickly become the latest massive trend for building functional strength and have grown massively in popularity over recent years.

What you might not realise though is just how fantastic kettlebells are for building functional strength, burning calories and greatly improving all-round health. Moreover, you might not have realised just what kettlebells represent. Specifically, kettlebells represent a move to an entirely new type of training and an entirely new philosophy surrounding it.

To be frank, right now your fitness routine is probably woefully insufficient. If you followed conventional fitness and training wisdom and combined that with a conventional lifestyle, then you may be doing untold damage to not only your body but also your brain. That is not to say that you have been misled, simply that we are discovering new information all the time and that this is constantly shifting paradigms with regards to the best forms of training.

This guide will explain everything in detail and introduce the solution: the kettlebell.

Why Your Current Training and Fitness Routine is Not Enough

Consider for a moment the circumstances that led to our evolution and to our current state of being. Put simply, humans have thrived because we are able to adapt very well to our environment. To that end, we have a nervous system and musculature that is inherently plastic and able to change, warp and adapt as the situation demands. We grow new neuronal connections, we develop specific muscles and others atrophy all at the same time.

And our brains and bodies love to adapt in these ways. When we learn new movements and when we challenge our bodies in new ways, it triggers the release of reward chemicals – endorphins and dopamine – which help to reinforce and cement the specific sequence of movements and thoughts that led to that effective movement. This triggers the formation of new connections and that in turn is what keeps the brain youthful, adaptive and learning.

In turn, this makes it easier for us to learn other new things and keeps our brain dynamic and growing. This has been shown to be highly protective against age-related cognitive decline and more serious cases of dementia and Alzheimer’s. In short, if you don’t use it, you lose it.

Meanwhile, complex and challenging movement is what allows us to train all of our supporting muscles, our proprioception, our balance and more. It’s what maintains our flexibility and it’s what gives us functional strength that can actually translate into useful power when we’re working and playing.

But this is not what most of us get from our current routines.

Instead, most of us will spend a good 8-10 hours of every day working in an office. When we’re not working in the office, we’re commuting to and from work.

All this time we are sitting. In the dark. While highly stressed.

When we’re not commuting in and out of work, we’re probably sitting at home in front of the TV.

Sitting is incredibly bad for your health. For starters, it takes years off of your life due to the considerable lack of activity which allows your heart atrophy.

Meanwhile, it causes serious changes to your musculature. Your hip flexors – the muscles that you use to curl your legs behind you – will become stretched and weakened. Meanwhile, your hip extensors – the muscles in your legs that you use for kicking – will become tightened and shortened as your knees are constantly as high as your waist. This creates an imbalance that results in more pressure being placed on one side of your pelvis than the other. This is what leads to an ‘anterior pelvic tilt’ where the pelvis leans forward forcing your buttocks outward and actually making you physically shorter! Of course this isn’t terribly good for your pelvis or your back either and can lead to pain and discomfort.

At the same time, being at the computer all day means that your neck is constantly craned upward, while your arms are stretched forward. This causes a similar tightness and shortness in the pectoral muscles while weakening and stretching your lats and traps. The result is that you end up with a hunch-back posture which once again isn’t particularly attractive or functional.

Again, it’s very simple really: you spend all day in a single position which causes your body to adapt to that position. Some muscles become tense and stiff while others weaken and atrophy. The complete lack of variety in your movement means you get practically frozen in that position and this isn’t even a movement that we would have naturally used in the wild!

So we go to the gym to fix all this. But if you’re like most people, your version of fixing this will involve lifting weights through a very static range of motion using ‘single joint’ movements. These include the likes of bicep curls, which challenge you to curl a weight while bending only your elbow and bench press which further strengthens your pecs.

These exercises do not train the muscles in any functional manner because it isolates them. In the real world, we would only ever train our muscles in unison – working together as one tool and incorporating lots of smaller supporting muscles to help us balance and to give us more support as we go through various motions.

The worst part of it is that most people only train a select few muscles this way – specifically those that are on the front of their bodies. These are called the ‘mirror muscles’ because they’re the ones that look the best in the mirror. But we often don’t spend nearly as much time on our traps, our lats, our erector spinae or our transverse abdominis. The same goes for obliques, for forearms or for all the tiny muscles in between that do things like moving our toes.

This actually makes us even more maladapted. We’ve spent all day sitting down hunched over and then we train the muscles at the front of our bodies with heavy weights. The result is that we’re likely to cause a serious injury.

Meanwhile, the lack of variety in our movements and in our activities allows our brain to become lazy. After the age of 30, most of us stop learning much new at all and as such, we lose motivation, interest and fluid intelligence. We become quite literally ‘set in our ways’ and moving, thinking and growing become very difficult as a result.

The 7 Traits Of Influential Leaders MRR Ebook With Audio

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Introduction

Leadership is a skill that everyone should develop and cultivate. Being a leader does not necessarily have to mean being a manager or a politician – it could also mean being a thought leader, or even just being a great parent. The ability to inspire, command and guide others is something that is incredibly valuable and that can help you to accomplish more and even raises your confidence and self-worth.

In this guide, we’re going to examine what it takes to be a leader by looking at some of the most important traits that history’s greatest exhibit. Every leader is different and part of your journey to becoming one is going to be discovering your own ‘leadership style’. With that said though, there are still definitely some common traits that you can develop and some lessons we can learn from influential figures from history. And what you’ll find is that in some ways, the most important aspects of being a great leader are not what you would expect.

I hope this guide will change the way you approach leadership and thereby help you to drastically improve your own results.

1. A Great Leader Does Not Need to be Liked Should a great leader be feared or liked?

The answer is that it doesn’t really matter. What’s most important is that you focus less on trying to be everyone’s friend and more on getting results.

Ultimately, a leader is someone who is trying to accomplish a goal by leverage the power of their team. If your goal is to increase turnover, then you are a good leader if you increase turnover. It doesn’t matter if you are liked along the way.

And sometimes you will have to make hard decisions or break bad news. You need to be willing to do that and not to concerned with how it makes you ‘look’. For example, if your superiors tell you that you and your team are going to need to work late, then you need to pass on that information and not make excuses. The temptation here is to complain along with your staff, to whine about how unfair it is and to make rude comments about the capabilities of your higher-ups.

All this does is to make you look unprofessional, to damage the enthusiasm of your team and to make everyone question the rules they’re being asked to follow.
This is one of the biggest problems with politics too. In order to get re-elected, a leader needs to make positive change in a short space of time so that the electorate can see the results.

The problem is that some projects only yield results over a long period of time and might even hurt the economy in the short term. Making those decisions would be political suicide and so our country is only ever putting out fires, never growing! This is something that a few famous leaders have managed to break away from. Arnold Schwarzenegger most recently discussed this and the value of being willing to make hard decisions.

You don’t have to be unpleasant, but be willing to let your reputation take the hit when it needs to!

2. A Great Leader Takes Responsibility

The reason you need to care less about how others see you, is that this then allows you to take responsibility. You might be passing on orders but for all intents and purposes those are still your orders. Own them and don’t apologize.

Likewise, when things go wrong because your team was working too slowly, you need to take the flack with your superiors and take responsibility. You were leading them, so if they didn’t get the work done, that’s your fault. Throwing your colleagues under the bus will again only make you seem weak and like someone who makes excuses!

What’s more important, is that by taking responsibility for targets not being met and mistakes being made, you are creating a safe ‘buffer’ for those beneath you. They know that they can make decisions and do what they think needs to be done and not worry about the possible repercussions. You’re probably getting paid more than them, so it’s your job to occasionally get shouted at!

This extends even further to taking responsibility for your own actions and decisions. Leaders make decisions quickly and with confidence and that’s not because they always have the answers, but because they’re willing to take the flack if their decisions prove to be wrong.

The worst thing you can do as a leader is to force your team to make hard decisions. Looking to politics for an example again, we can consider the recent decision of David Cameron (England’s ex-prime minister) to vote on whether or not the country should leave the EU.

This was a decision that most analysts agree the country was ill-equipped to make. In this case, politicians were letting the general public do their jobs for them and the consequences may prove to be devastating. Meanwhile, leader of the opposition at the time (Jeremy Corbyn) was famously non-committal in his views on the subject, losing much of his party to lose faith in him. This is in stark contrast with Nicola Sturgeon – who most would agree is a much stronger leader – who has made her views on Scotland leaving the UK very clear.

3. A Great Leader Looks After Their Team

This is one way that a great leader will look after their team but you should also be doing this in every other way possible too.

As a leader, you are responsible for the health and happiness for those that you are in charge of. As long as they’re in your care, they’re your responsibility. That means that you need to protect them from unfair commands that come from up high and it means that you need to make sure they are comfortable, safe and well looked-after as they work.

A fun example of a leader who embodies this notion is ‘Agent Gibbs’ from NCIS. Gibbs viciously protects his team and will go to great lengths to get them out of trouble – not only with the bad guys but also with the organization itself. As a result, he takes on a patriarchal role and his team love him for it. Sure, he’s a fictional character, but this works in real life too! Your team is your most valuable resource, look after them.

Brain Health MRR Ebook With Audio

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Unlock Your Brain’s Hidden Potential

Your Short Guide to Ultimate Brain Health

Your brain is just like any other part of your body. In order to maintain optimum function and to get the very most from it, you need to treat it right.

And this is rather important, seeing as your brain is responsible for pretty much everything you do. Whether it’s the obviously ‘mental’ stuff, like concentrating at work or performing complex sums; whether it’s physical stuff like regulating your breathing, helping you sleep and directing your movements; or whether it’s managing your emotions and helping you to feel happy and calm.

Whatever it is you’re doing or experiencing, your brain is at the route of it. And thus you can improve every aspect of the human experience just by focussing on your brain health.

How Your Brain Function Can be Enhanced

The trouble is that many people have very little idea just how to go about looking after their brains. This is the most previous piece of equipment in the world – more powerful than infinite supercomputers – but we tend to just ignore it and hope it all works out okay.

In fact, a lot of the time, we unintentionally subject it to a fair amount of abuse!

For starters, most of us eat entirely the wrong diet and this means our body doesn’t have access to the raw materials it needs in order to maintain optimum brain function. In the short term, this makes us feel groggy and slow but in the long term, it can lead to cumulative damage that results in neurological diseases and age-related cognitive decline. That’s right: it’s not inevitable that you should become forgetful and cantankerous as you get older!

The other problem is that most of us don’t use our brains enough. We don’t challenge them and we don’t train them. Due to a phenomenon called ‘brain plasticity’, it is actually possible for us to train and grow our brains just like a muscle. New neurons can be created and new connections can be formed and strengthened. This all means that it’s possible for us to develop certain brain areas beyond others and actually enhance our abilities as a result.

But when you stop challenging your brain or training it, it can lead to all kinds of problems. Especially when you combine that with high levels of stress and the aforementioned poor diet…

How You Started Destroying Your Brain With Bad Nutrition and Stress

The way that most people eat these days is enough to severely damage our health and lead to serious problems.

As mentioned previously, the brain needs a large number of very specific nutrients in order to function well. These include the all-important precursors to various neurotransmitters. Neurotransmitters are chemicals that change our mood and the way they think – they help us to sleep, to feel good, to focus and to remember things.

But the brain makes these neurotransmitters out of vitamins, minerals and amino acids. If you aren’t getting enough l-tyrosine for instance, then you might struggle to make dopamine – the neurotransmitter responsible for helping us to focus, stay motivated and remember things. Meanwhile, tryptophan is what the brain uses to create the ‘feel good’ neurotransmitter serotonin. This is then later converted to melatonin to help us sleep.

Vitamin B6 is a building block for numerous neurotransmitters including dopamine, epinephrine (focus), serotonin and GABA (calmness). Choline, found in eggs, is the precursor to acetylcholine which can improve pretty much every single aspect of your cognitive function!

Then there are the countless other crucial nutrients that the brain needs to perform optimally. For example, healthy arbs are what fuel the brain with energy, antioxidants protect the brain cells from free radicals and zinc enhances brain plasticity.

But most of us are not getting anywhere near enough nutrients in our diets. That’s because we eat far too much ‘processed foods’. Processed foods contain lots of calories to make us feel full but they are ‘empty calories’ that are devoid of the things we need.

Meanwhile, our switch to a more modern diet that doesn’t include things like fish, mean that even those who try to eat ‘healthily’ are generally not getting the things they need. A perfect example of this is the modern lack of omega 3 fatty acid. Omega 3 is a fatty acid found in fish (and some plants), which aids with ‘cell membrane permeability’ (especially the DHA form). This is important because it allows things to pass more easily through the cell walls – good things like nutrients and signals from other parts of the body. At the same time, omega 3 fatty acid is also used by the brain to create a number of hormones that are linked with managing the blood. This way, omega 3 is able to reduce blood pressure and heart problems.

Most importantly though, this also allows omega 3 fatty acid to reduce inflammation in the brain and the predominance of ‘pro-inflammatory cytokines’. This is highly important, seeing as pro-inflammatory cytokines are what make you feel so groggy and confused when you’re poorly or very tired. Brain fog is a serious problem and it’s made worse by the fact that most of us also have far too much omega 6 fatty acid. Omega 6 fatty acid is a useful nutrient in its own right but when we get too much of it, it can actually lower omega 3 and cause more inflammation. Most of us have far too much omega 6, because it is used in all kinds of preservative oils.

This is then combined with chronic dehydration, which most of us experience on a daily basis. Dehydration can also cause inflammation in the brain, while also generally leading to sluggish performance.

These processed foods are also examples of ‘simple carbs’ – carbs that have no sustenance and which the body processes very quickly. This results in a sudden spike in blood sugar that provides you with a burst of energy, followed by an immediate trough straight afterward.

Then there are all the toxins and high quantities of sugars that we consume regularly – and the cancer causing free-radicals.

Is it any wonder that you struggle to think through the thick haze sometimes?

The Role of Stress

Even worse is the role of stress. Today, it’s a sad fact that a great number of us experience chronic stress, leading to elevated levels of cortisol (the stress hormone) in our systems. This has a number of serious negative effects on our health and on our brain function in particular.