Five Ways to Find More Time to Exercise

When it comes to exercise, we all have good intentions. First, we make a decision to exercise, next we announce it to the world, and finally, we decide to go all out and purchase new equipment, clothing, or even a gym membership. Then something happens, or rather does not happen. We cannot seem to find the time or the desire to finish what we wholeheartedly started.

Whenever we incorporate something new into our life, whether it is diet or exercise, we must first realize that it is, in fact, new. We must incorporate a new habit into our lives on a daily basis. And, therein lies the problem. We are so stuck in our patterns that we do not even begin to know how to add something else onto our to-do list.

1. Put It in Writing – Put the word exercise or Zumba or power walk on your calendar in bright red ink. Pick a date and time every week and put it everywhere from a cell phone reminder to an email to yourself. Putting things in writing seems to have a commitment to accomplish that task attached to it.

2. Review and Replace – Rather than trying to cram one more thing into an already hectic schedule, examine that schedule and see what you can delete and replace with your new-found love of exercise. Perhaps an hour of Facebook time or game playing on the computer can be deleted and exercise put in its place. Do these things only on the weekends and free up some time for exercise during the week.

3. Take a Good Look at Your Schedule – Perhaps you could go to bed 30 minutes earlier, three times per week and get up 30 minutes earlier three times per week. Not only will you see that this minor shift will give you the extra time in the morning, but it will change the entire outlook of your day.

4. Give Something Up – Often times when we want to achieve a new goal we fall short because we are not willing to give something up. We want to add this new goal to an already packed calendar. Perhaps, giving up Happy Hour every other Friday or giving up sleeping late two Saturdays per month will do the trick.

5. Lunch Hour – Take a good long hard look at your lunch hour. Is there any way that you could take 30 minutes for a brisk walk and then the other 30 for actual eating? The phone calls you were going to make or emails you were going to send will be there waiting for you tomorrow.

Whether you realize it or not, finding more time to exercise is not simply a matter of time, it is a matter of practice, thinking, and creating as well. When you have the incentive, you will find the time.


Top 10 Reasons to Have an Ezine

  1. Establish yourself as a trusted expert. People search online for information and will look to you, as a subject matter expert, to provide it to them. Every week (or whatever schedule works) provides an opportunity to build on this, while reinforcing your brand.
  2. Build a relationship with the people on your list. It’s common knowledge that people like to buy from people they like. By using ezines to connect with readers in their homes, you can develop a relationship of familiarity and trust. Be sure to share a little about yourself or your company in every issue, whether it is an anecdote, event, or employee spotlight.
  3. Keep in touch with prospects and clients. Consideration should be given to eventually developing two ezines: one for prospects and one for clients, as each require different information. This is a great way to notify your readers of weekly specials or upcoming product launches, offer new articles or customer stories, and provide links (or urls) to updated FAQs, blogs and splash pages.
  4. Drive traffic to your website or blog. As noted in #3, remember to call attention to new blog posts or other changes to your website with links directly to those pages. Remind readers of your online newsletter archives. Promote special sales (maybe with discount coupon codes only for subscribers) with a link to the sales page. Use links to turn your ezines and newsletters into ‘silent salespersons’– driving traffic to your website and building your lists around the clock.
  5. Build content on your website. Make a habit to adding your ezines and newsletters to your website in an archive area. This serves a several important purposes:
    • Visitors can read an issue or two to determine if your ezine will be of interest to them, which could help to increase sign-ups and potential sales.
    • If you optimize your article placements, you will not only make your website ‘meatier’, but you’ll also bring new traffic from the search engines.
  6. Get feedback from your readers. Make it easy for you to stay in touch with prospects and customers and vice versa. Ask them to take action and comment on your articles and offers. Conduct polls and surveys. Start a ‘Letters to the Editor’ column in your ezine. Feedback allows you to fine tune your messages, target your marketing, and expand your product line. It’s also great for relationship building!
  7. Develop an information product. If you deliver your newsletter once a week and include two articles, at the end of a year you’ll have 104 well-researched articles in your portfolio! Pick the best-of-the-best and turn them into a bonus ebook for opting-in to your list, submit to download sites to build your list, or sell in PDF-format!
  8. Grow your mailing list. Let your ezine subscribers work for you. Be sure to remind your readers that it’s okay to forward your newsletter to anyone they’d like. In addition, it’s important to include sign-up instructions for those who received your ezine from viral marketing methods. A simple line titled, ‘Get Your Own Copy of XXXXXX’, with a link to your squeeze or opt-in page is all it takes!
  9. Gather demographic data. By offering surveys, feedback forms, and niche reports, you’ll be able to get valuable information about your prospects and customers. Learn what makes your readers tick, how to better serve them, and how to give them what they want. Make sure they become repeat customers!
  10. Save money! All of the above benefits of publishing an ezine are free or almost free. The small cost of a top-rated ezine publishing system is nothing compared to the cost of brochures, business cards, advertising, direct mail, pay-per-click or other means of promotion. Not only that, but someone has to manage that production! Because your newsletter is delivered online, you can grow your list to be as large as you want without worrying about the expense. Bottom line − it’s proven that email marketing is the most cost-effective marketing solution for companies just like yours!

The Day that Changed my Life (Part1)

I wasn’t exactly sure I would write about this but I wanted to stay true to my word about one of the reasons why I started a blog in the first place. I will try to go into as much detail as possible, but you may have have to read in between the lines. And for that I apologize. I’m a guy that tends to keep a lot of thing’s to myself because I fear that people will not understand and for the fear of being judged, because let’s face it, we live in a pretty judgmental world. You could say I’m an introvert, but it’s something I’ve been working on for a long time. For the most part I’ve learned to accept who I am, but I feel it’s important to talk about certain things with people to get it off your chest and not let it bottle up inside. Now you may have to bear with me, as my writing skills aren’t exactly great but I will do my best. On to my story.

It was the summer of 2011, and I’m out celebrating this guy’s birthday. Had a few drink’s and everything was good. It was fun, and the night was coming to a close. This is where you might have to read in between the lines haha. So yeah as we were leaving the bar we stepped outside and it happened. I had absolutely no idea it was coming. I’m not the type of guy that would initiate trouble and I did nothing wrong to piss anyone off that night. I was just out having a good time. I’ve never been in a fight before other than some wresting matches for fun. But anyways, I was probably surrounded by 5 or 6 guys while getting a beating to the ground. I was numb and defenseless. I’m shaking just writing that. I remember feeling so out of control in that moment and even remember saying, what the **** did I do to deserve this? I actually said out loud ” I didn’t do shit”. Then I remember going for cover when they decided to target someone else in my group. Soon after that I remember going back to help out. You must be thinking why right?haha. I don’t even remember thinking I was going to die that night. I think being a little buzzed helped in that case. The last thing I remembered that night was getting pulled from the crowd and then lying down in the backseat of a car.

To be continued…

In Part 2, I will talk about the following day and how I felt after.

Your Body And Antioxidant Foods

Even though a lot of people don’t actually realize it, a lot of antioxidant foods that we consume are from vegetables.  Vegetables such as broccoli, cauliflower, tomatoes, and peppers are all excellent choices with some great benefits for your body.  When consuming vegetables, you should always go for those that are rich in color, as they are high in what is known as phytonutrients.

Phytonutrients are nutrients found in the skins of several fruits and vegetables, which give the food color as well as flavor and scent.  Phytonutrients are quite simply the best types of antioxidant foods that you can find anywhere.

Although fruits and vegetables are the best sources for antioxidants, the problem with them is that they are produced by the use of chemical herbicides, pesticides, and different types of fertilizers.  Over the years, studies have shown that fruits and vegetables which are organically grown are high in antioxidants, and boast a much higher concentration than those that have been produced commercially.

In the busy world of today, it can be very tough to eat like we should, nor can we eat organic fruits and vegetables all the time.  If you can’t or don’t have access to organic fruits or other sources of antioxidant foods, you should look into nutritional supplements that offer you the phytonutrients you need in your diet.

Supplements that contain phytonutrients do have advantages when compared to certain fruits, such as carrots – which can elevate your blood sugar level to a very high level.  Phytonutrients found in supplements are the extract of pigments where nutrients are concentrated, meaning that they draw the best from antioxidant foods, leaving the calories and sugar behind.

Don’t get the wrong idea here, fruits and vegetables are indeed good for you.  They are high in antioxidants, although those that are produced commercially generally come with chemicals and such that aren’t so good for you.  Canned fruits and vegetables come with high levels of sugars and calories, which antioxidant supplements don’t have.  The supplements offer you the levels you need, without any chemicals, sugars, or calories.  This way, you don’t have to worry about consuming anything that isn’t good for you.

No matter how you look at it, healthy eating for your body starts and end with foods that contain antioxidants.  There are several types of foods that contain antioxidants, although fruits and vegetables contain the most amounts.  Steak and meat are also great sources of antioxidants, along with other great benefits, such as protein.  Anytime you can’t get foods that contain antioxidants – you can count on supplements to deliver the amount you need to stay healthy.

Top 15 Ways to Build Your Subscriber List

Email marketing can be profitable for any business, no matter what kind of product or service you offer. It is significantly cheaper than other advertising methods and, if done right, helps build loyalty and trust with customers. As a result, you generate more sales and more profits!

The foundation for successful email marketing is a targeted, permission-based email list. Marketers call contact lists their ‘goldmine’ because it can generate much of their sales revenue. If you’ve built up a list of opt-in subscribers that are qualified and interested in what you have to offer, then you’ve completed the first step and are on your way. Now it’s time to ‘mine’ for gold!

Below you’ll find several list-building and retention ideas that will help you get the best results from all your email marketing activities:

  1. Provide useful, relevant content. Your visitors will not give you their email addresses just because they can subscribe to your newsletter free of charge. You have to provide unique and valuable information that will be of interest or use to them.
  2. Add a subscription form to every page on your website. Make sure it stands out so it is easy to find. If it doesn’t look cluttered, you may want to include more than one on some pages. For instance, if your opt-in form always appears in the top-left corner of your site, you may want to add one at the end of your most popular articles.
  3. Add subscription forms to your social media pages. Make sure that you don’t waste this valuable source of revenue opportunities. Integrate your sign-up forms with Facebook and more!
  4. Make it easy for readers to sign up. The more information you request, the fewer people will opt-in. In most cases, a name and an email address should suffice. If it’s not necessary, don’t include it here. You can always survey them once they’re customers! We do recommend that you provide a link to your Privacy Policy however.
  5. Publish a Privacy Policy. Let your readers know that they can be confident you will not share their information with others. The easiest way to do this is to set up a Privacy Policy web page and provide the link to it below your opt-in form. (Note: If you don’t have one, put the words ‘privacy policy generator’ into a search engine and you should be able to find a suitable form to use.)
  6. Provide samples of your newsletters and Ezines. This lets potential subscribers review your materials before they sign up to determine if it’s something they’d be interested in.
  7. Archive past newsletters and articles. An online library of past newsletters and articles is both appealing and useful to visitors and builds your credibility as an authority. In addition, if your articles are written with good SEO techniques in mind, they can increase traffic to your website through enhanced search engine positioning.
  8. Give gifts subscribers can actually use. Offer an opt-in bonus for joining your subscriber list! Write an ebook or provide a PDF business report, or even hire a programmer to create downloadable or web-based software. But don’t limit yourself to offering gifts to opt-ins. Give them out when your readers fill out a survey, provide a testimonial, success story, or a great product idea. Let them know when they can expect the next gift offer. Everyone likes to get something for free! And if you pass out ‘goodies’ throughout the year, your subscribers will feel truly appreciated − and that’s good for business!
  9. Ask your subscribers to pass it on. Word of mouth is a powerful viral technique that works great with email marketing. If your subscribers find your content interesting, amusing or informative, they’ll probably share it with their friends. This can be a great source of new customers, so make sure to remind them to ‘pass it on’.
  10. Let others reprint your newsletter as long as the content is not modified. If you’re happy to share your content with the universe, then why not! Many webmasters and newsletter publishers are actively looking for high-quality content and, if they reprint your newsletter, you’ll get new subscribers, and more traffic and links pointing to your site.
  11. Include a ‘Sign Up’ button in your newsletter. If you’re using plain text instead of HTML, be sure to provide a text link to your subscription page. You may feel that this is not required because the subscriber is already on your list, but remember that readers will forward your newsletters to others, or reprint them online. Make it easy for them to subscribe!
  12. Add a squeeze page. A squeeze page has one goal − to acquire opt-ins and build your list. Think of it as a mini-sales letter to go along with your subscription or opt-in gift. It should feature a strong headline and a couple of powerful benefits that should make subscribers salivate to sign up! Once created, use a service such as WordTracker to find hundreds of targeted keywords, and promote your offer using pay-per-click advertising from Google, MSN and Yahoo. Now that should make a splash!
  13. Include testimonials on your squeeze page. This is crucial. Put one or two strong testimonials from satisfied customers on your squeeze page. This can be in any format, but you may find that multimedia (audio or video) is more ‘believable’ and inspires more people to action. To further enhance believability, get permission to use actual customer names, locations and/or urls (Don’t use ‘Bob K, FL’). Add a note inviting others to participate. After all, it’s free publicity!
  14. Blog religiously. Blogging is a great way to communicate with prospects and potential customers, and creates a nice synergy with your email marketing. Be sure to include your newsletter sign-up form on each page of your blog. You can start a free blog at Blogger or WordPress.
  15. Post on other blogs. Post thoughtful comments and information on similar blogs with a link to your squeeze or opt-in pages. Also comment on others’ blogs through trackbacks. In most cases, your comments will be posted on their blogs with a link back to your site. This is an easy way to generate new traffic and subscribers, and get your brand out there!

Who am I?

Hi my name is Hoang Tran and I wanted to get into blogging because I started affiliate marketing about a couple weeks ago.
In affiliate marketing, blogging is a good way to promote your products and share information with your customers.
I don’t exactly have a career right now so I was keeping my options open. Doing a little bit of digging, I stumbled upon affiliate marketing. The market I got into is supplements, vitamins, and health in general. I recently took a 2 month course in nutrition because I was interested in how I could improve my health, and I wanted to share what I learned with the people around me.

Another reason I wanted to start blogging is to improve my writing skills. I was fairly average in English in high school. I’m a fairly laid back guy and was never good at articulating my feelings and expressing myself. I think writing stuff down will help. I want to do it for fun too and want to connect with other people through it.

For the most part I will write about nutrition and what I learned. I also just want to write about myself and my thoughts and learn to express myself better. That’s what I hope to accomplish during this course.

Calcium and Vitamin D – Nutrients that Maintain Bone Health

Calcium is by far the most abundant major mineral in our body. Not surprisingly, it plays many critical roles in maintaining overall function and health. One of the primary functions of calcium is to provide structure to our bones and teeth.  We cannot survive for long if our blood calcium level rises above or falls below a very narrow range; therefore our body maintains the appropriate blood calcium levels at all cost. When we do not consume enough calcium in our diet, a process called resorption occurs. Osteoclasts, which are cells that erode the bones by secreting enzymes and acids that dig into grooves into the bone matrix. Then comes the formation process where new bone is formed through the action of cells called osteoblasts. In young healthy adults, the processes of bone resorption and formation are equal, so that just as much bone is broken down as is built, maintaining bone mass. Around 40 years of age, bone resorption begins to occur more rapidly than bone formation, and this imbalance results in an overall loss in bone density. Because this affects the vertebrae of the spine, we also tend to lose height as we age.

Calcium is also critical for the normal transmission for nerve impulses. Calcium flows into nerve cells and stimulates the release of molecules called neurotransmitters, which transfer the nerve impulses from one nerve cell to another. Without adequate calcium, our nerves’ ability to transmit messages is inhibited. Not surprisingly, when blood calcium levels fall dangerously low, a person can experience convulsions. Another role of calcium is to assist muscle contraction, maintain healthy blood pressure, the initiation of blood clotting, and the regulation of various hormones and enzymes.

There is no RDA(only an adequate intake) value for calcium but values for adults over age 50, pre-teens and teens have the highest requirement. Many people of all ages fail to consume enough calcium to maintain bone health. The bioavailability or calcium depends on many factors.  Vitamin D which I will discuss briefly increases the absorption of calcium from the intestines.

Calcium supplements maybe be required for vegans and people who avoid dairy products. Others who may need them are small or inactive people who eat less to maintain and healthy weight, and older adults who need more calcium than they can obtain in their diets

Vitamin D which is different from other nutrients because it does not always need to come from our diet. This is because our body can synthesize vitamin d using energy from exposure to the sunlight. However when we do not get enough sunlight, we must consume vitamin d in our diet.

There have been studies that suggest a vitamin D deficiency may play a role in cardiovascular disease, multiple sclerosis, and rheumatoid arthritis (IFIC Foundation, 2007). But if your exposure to sun is adequate, then you do not need to consume vitamin d in your diet. Individuals living in sunny, climates may synthesize enough vitamin d from the sun to meet their needs throughout the year – as long as they spend time outdoors. However vitamin d synthesis from the sun is not possible during winter months for people living in places located at latitude of more than 40 degrees North or more than 40 degrees South. This is because at these latitudes in the winter the sun never rises high enough in the sky to provide the direct sunlight needed. Calgary is said to have more hours of sunshine than any other Canadian city; however at 51 degrees north latitude, the sun’s ultraviolet rays are not strong enough to produce sufficient vitamin d in the skin of many people. Thus, Canadians cannot rely on exposure for vitamin D synthesis from October to April, and an adequate intake from diet or supplements becomes essential during those months.

In conclusion, of the many nutrients that help maintain bone health, calcium and vitamin D have received the most attention for their role in the prevention of osteoporosis. Research studies conducted with older adults have shown that taking calcium and vitamin D supplements reduce bone loss and fracture risk. If people do not consume enough of these nutrients over time, their bone density is lower and they have a higher risk for bone fractures.  For more info you can visit my web resources.


1)     Osteoporosis Canada –
2)    Medline Plus Information –
3)    Janice Thompson, Melinda Manore, Judy Sheeshka – Nutrition: a functional approach

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