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3 - Finding and Maintaining Optimal Health

3 - Finding and Maintaining Optimal Health

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Published by Glenn Thomas
Discover Even More High End Information In Relation To Finding and Maintaining Optimal Health
Discover Even More High End Information In Relation To Finding and Maintaining Optimal Health

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Published by: Glenn Thomas on Feb 17, 2013
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Wealth Building Mindmap Guide v3

Finding and Maintaining Optimal Health For Lifelong Success

Copyright All rights reserved

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Why do so many people fail to make money online even though they do everything their coach or mentor has told them to do? Why do two people who are in the exact same business niche and have the exact same business and marketing tools available go on to have one fail while the other succeeds? Why does someone who has been building their business for years suddenly get passed up by a 'newcomer' out of nowhere? Why are some people who seem very successful on the outside not satisfied or happy on the inside? Are some people just 'lucky' while others aren't? What does success really mean? These and more are all questions I've asked myself over and over again and these are probably questions you have also asked yourself at some point in time. Frankly I have grown tired of seeing masses of budding entrepreneurs give up on their dreams due to the negative forces that seem to keep people down while a few still continue rise. I have dedicated this series of ongoing books to help all those who need that 'kick in the pants' to get them moving in the right direction towards success and happiness in their lives. So read this book with an open mind and really let it all soak in before going onto the next book in this series. I sincerely hope these books improve your life.

To Your Success!

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Mindmap to Riches Finding and Maintaining Optimal Health For Life Long Success

“It is health that is real wealth and not pieces of gold and silver.” Mahatma Gandhi

Introduction As a business owner, it’s imperative you stay healthy both physically and mentally. Yes, you may have people and systems which can handle your business during your absences however illnesses wear away at your vitality and your passion for your business. When that happens, regardless of the systems you have in place, business and profits suffer. In an earlier report on time management we discussed your hourly value. For many small business owners if you’re not working, or not working productively, you’re not making money that means getting and staying healthy is more important than every. Now we’re not just talking about the costly effects of getting sick – and it is costly. Annually, illness costs US businesses more than 45 billion and that doesn’t take into account your personal costs for medical expenses and time off of work. What may be more insidious are the effects of mental health on your business. Stress causes us to feel:            Overwhelmed Frustrated Ambivalent about our success (or our customers’ and business partners’ happiness) Depressed Angry Exhausted Moody Unfocused Indecisive Anxious Burned out

On top of that stress can cause all sorts of illnesses which we’ll get into in the next chapter. Suffice it to say that your mental health is a key component to your success and your happiness. If you’re too stressed to enjoy your life and to focus on your business positively and productively then something needs to be done – quickly! © Copyright 3

You Have Control Over Your Life, Your Health and Your Success This report is designed to give you the tools, knowledge and power to take control over your physical and mental health When you take the steps to take care of yourself you’re not only poised for better success and profits, you’re in a better situation to enjoy the fruits of your labor. What good is millions in the bank account if you’re too sick or depressed to enjoy it, right? This report is divided into five chapters. Each tackles a different aspect of self care from fostering good mental health to diet and exercise, sleep and living a balanced life. We also ask penetrating questions throughout the book designed to have you take an honest look at your life and your habits. We can all use some improvement – use these questions and the follow-up workbook to determine how you can better your health and better your life. Take care of your health and happiness and it’ll take care of you. Let’s get started!

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Chapter One The Importance of Kicking The Stress Habit
“The mark of a successful man is one that has spent an entire day on the bank of a river without feeling guilty about it.” Author Unknown Stress has been talked about to the point which you may simply roll your eyes when you hear someone utter the words, ‘reduce stress.’ Yeah, right is the common response and it makes sense. Stress in and of itself is completely unavoidable for most people. It’s part of life. And someone telling you to reduce stress, well that’s vaguer than someone telling you to ‘lose weight’. How do you reduce stress? Should you reduce all types of stress or just some stress? What steps can you take to reduce stress? Is it even possible to reduce stress? What about eliminating it all together? So why talk so much about stress anyway? What does it have to do with anything? Stress, causes many other mental health issues including, anxiety, anger, and depression. Yes those can be caused by separate factors completely unrelated to stress, and we’ll talk about those later, but by and large stress is the single biggest factor to our mental health. Now think about this. Consider waking up on a Monday morning. Your task list is three miles long, you have 27 urgent emails, 13 phone calls to return, the house is a mess, the mail delivery person has just left and you didn’t get that tax information in the mail which means it’s going to be late to the IRS and you feel a cold coming on. STRESS! How Does Stress Affect Your Day? For many, they may just turn around and go right back to bed – forget about it as they say. Other people may sit down and start plugging away at their task list however they don’t have the go and get ‘em attitude because: a. They’re not feeling well and b. They’ve already woken up feeling overwhelmed. So you can see how what might be a normal Monday morning for any business owners can in fact become the downfall of your business. Yes, a fair amount of organization and outsourcing would eliminate the troubles this person is having however that’s another report. This report is on health and even if this is your normal Monday morning scene, you can approach it from a stress free perspective. (Of course we still recommend hiring help and taking a few courses on organization and time management) © Copyright 5

According to About.com stress comes in the following forms:  Eustress, a type of stress that is fun and exciting, and keeps us vital (e.g. skiing down a slope or racing to meet a deadline)  Acute Stress, a very short-term type of stress that can either be positive (eustress) or more distressing (what we normally think of when we think of ‘stress') ; this is the type of stress we most often encounter in day-to-day life (e.g. skiing down said slope or dealing with road rage)  Episodic Acute Stress, where acute stress seems to run rampant and be a way of life, creating a life of relative chaos (e.g. the type of stress that coined the terms ‘drama queen’ and ‘absentminded professor’)  Chronic Stress, the type of stress that seems never-ending and inescapable, like the stress of a bad marriage or an extremely taxing job (this type of stress can lead to burnout)

Implications of Chronic Stress Chronic stress is the most insidious of the various types of stress. It is this type of stress causes severe complications, symptoms and conditions including chronic headaches and a decreased immune system. However without proper attention chronic stress can escalate to:
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depression diabetes hair loss heart disease hyperthyroidism obesity obsessive-compulsive or anxiety disorder sexual dysfunction ulcers

According to many studies as many as 90% of doctor’s visits are for stress caused symptoms. The good news is that stress, at least the majority of it, can be not just managed but eliminated completely. The first step however is to recognize stress and its effect on your life. Ask yourself the following questions: What types of stress to you regularly feel? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

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When do you feel stressed? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ What makes you feel stressed? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ How does stress affect you physically? Mentally/Emotionally? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Do you struggle with anxiety, depression, or anger? These are deep issues while they can be improved by managing and eliminating stress and improving your overall health there may be other contributing causes and may require the help of an expert. ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

Steps To Reduce, And Yes Even Eliminate, Stress Step One – Eliminate or reduce the cause of your stress. Based on your answers above you may have noticed there are a few instances where you feel tremendously stressed – which of these triggers can be eliminated from your life? For example if you’re stressed by customer service responsibilities the fastest way to eliminate this stress is to outsource the task. If you’re stressed by not having enough money to meet the bills, consider consulting an expert financial advisor or credit counselor. This may not eliminate the stress however it will give you more control over the situation which will go a long way toward reducing your stress. ______________________________________________________________________________ ______________________________________________________________________________ © Copyright 7

______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Step Two – Catch yourself when you’re thinking negative thoughts and replace them with positive ones. An easy way to do this is to make a list of the negative thoughts you have regularly, just let go and don’t edit yourself. Write down every negative thought, these are often complaints, which come to mind. For example, “I’ll never get this done,” or “I’m too busy,” or “I’m always exhausted, sick, angry…” “I’m never going to get this business to the next level,” and so on… Now taking a look at the negative thoughts in your life, turn them around and make them positive affirmations. For example, if you’re complaining about never having any energy, change it to say “I’m always awake, alert and alive.” When you feel yourself starting to complain or think or say a negative comment, stop yourself and think or recite your affirmation. Some experts recommend posting your affirmations where you can see them, say for example your bathroom mirror, and then reciting them several times a day until you have them memorized and/or you’re no longer feeling the negative emotions and can move onto cleaning or eliminating other negative effects on your life. You can use this space to make a list of your negative thoughts, limiting beliefs, and complaints and then rework them into affirmations. Feel free to cut out this portion and paste it in an area where you can see your affirmations on a regular basis. ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ © Copyright 8

______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Step Three, Four and Five – Get better sleep, exercise more and eat a nutritious and life sustaining diet. We’ll talk about all three of these in subsequent chapters however it’s important to know that diet, sleep and exercise all help your body and mind better cope with stress so that even when you are feeling stressed, it doesn’t have the negative effects on your body and mind. Step Six – Consider supplementation. There are a number of supplements, natural supplements, which can help you deal with stress. For example St Johns Wort is commonly recommended for depressive symptoms and Bach’s flower essence products particularly Rescue Remedy which is commonly recommended to both people and pets. Before you take any supplements it’s strongly recommended you speak with your physician to make sure they’re right for you. Some supplements, St Johns Wort included, have contraindications with other medications and can have side effects. Step Seven – Calming rituals. Find your own calming ritual, for example meditation, a candle lit bubble bath, massage, and even aroma therapy (scents like lavender have a proven calming effect). Step Eight – Remember what is good in your life. Regularly making entries into a gratitude journal is a wonderful way to remember all that is good in your life and when you’re able to feel gratitude, suddenly the problems you do have don’t seem as big or important. If journaling isn’t your thing, just try to think of five things you’re grateful for before you go to bed or first thing in the morning before you get up. You can even create a ritual out of it, for example sitting outside on your patio, enjoying your morning cup of joe and saying thanks for all that you have and all that you are. Use this space right now to write down twenty things you’re grateful for – you’ll be glad you did, it’s a powerful process. ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

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You don’t have to live with stress and you certainly don’t have to suffer the symptoms and conditions it causes. In addition to managing stress and striving for optimal mental health, it’s important to know that diet, sleep and exercise all play a role in how your body and mind handle stress. The healthier you are the better you’ll manage the stress you have and the happier and more productive you’ll be.

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Chapter Two Tired of being tired? Eating Your Way to Optimal Health and Productivity
“So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” A.J. Reb Materi Rather than lecture or even mention the importance of eating healthy let’s just begin by asking a few questions:

□ Do you have the energy you want/need? □ Do you get sick often? □ Do you sleep well? □ Could you stand to lose a few pounds? □ Do you seem to lose focus halfway through the day? □ Do you have digestive issues? □ Do you feel great?
Okay so you see where we’re going with this, right? If you said yes to questions, 2, 4, 5 or 6 and no to 1, 3, or 7 then your diet could likely use some improvement. When you give your body exactly what it needs, you’ll feel great both physically and mentally. You’ll have the energy and focus you need, which means you’ll be productive and able to accomplish your business and personal goals. However rather than tell you to go on a diet or to tell you what and how to eat, we’re simply going to outline a few foods/nutrients which are essential for optimal health, energy and ultimately happiness.

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The Power of Protein Protein is the building block of your cells. It is essential for metabolism and fat burning. Without protein we’d fizzle. One way to know if you’re not getting enough protein is if you’re often sick and/or fatigued. Animal proteins, steaks, fish, chicken and so on, are complete proteins meaning they contain the complete chain of essential amino acids. However vegetables, fruits and grains also have some protein including, eggs, milk, meat, apricots, avocados, bananas, cherries, dates, figs, nuts, and beans. Most experts recommend a ratio of 40:30:30 carbohydrates to protein to fat. They also recommend protein at every meal and this is particularly important if you are exercising as we hope you are doing. So if you’re eating 20 grams of carbs, an apple for example, you’ll want to add a handful of nuts or a few tablespoons of natural peanut butter which will provide the fat and the protein. Fruits and veggies provide a number of vitamins, minerals and healing nutrients like antioxidants which help prevent your cells from breaking down due to oxidative stress – it is this breakdown which scientists say contributes to health problems like heart disease, macular degeneration, diabetes, and cancer. Fruits and Veggies – Nature’s Medicine Cabinet The food pyramid says to eat about 5 cups of fruits and veggies each day. The easy way to accomplish this is to make fruits and veggies part of every meal. A handful of greens in your omelet, an apple for a snack, greens and a tomato on your sandwich, berries in your yogurt and then a heaping serving of green beans on your plate at dinner. Notice that there is a variety of fruits and veggies mentioned in the prior example. If you have four cups of spinach and an apple every day you’re still missing a variety of nutrients. Eat what’s in season and eat a variety of fruits and veggies every day. Fats – Not as Bad as You May Think Not all fat is bad and in fact you do need to consume fats regularly. Good fats help maintain proper organ function and brain function and they actually lower the risk of disease. Of course not all fats are created equal. They Mayo Clinic offers the following on fat: Good Fats:   Monounsaturated fat Olive oil, peanut oil, canola oil, avocados, nuts and seeds Polyunsaturated fat Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds © Copyright 12

Omega-3 fatty acids Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts

Bad Fats:   Saturated fat Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils Trans fat Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and French fries), shortening and margarine Dietary cholesterol Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)

Read the label to find out what kinds of fats are in any product and when shopping for foods or eating out, stick to lean proteins like chicken, turkey and fish to avoid high levels of dietary cholesterol and saturated fat. Now let’s talk about fiber… Fiber – More than Just Regularity According to the Harvard School of Public Health, fiber is a type of carbohydrate that the body can't digest. Most adult women should shoot for over 20 grams of fiber a day; men should shoot for over 30 grams. Great sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases. We’ve talked a lot about the main ingredients in a healthy diet however we have yet to mention what it is important to be left out of your diet. These items include:       Saturated fat Dietary cholesterol Sugar, high fructose corn syrup White flour and processed flours or items with white flour like many baked goods Alcohol in abundance Caffeine in abundance

Tips For Eating A Balanced Diet Let’s face it, when we’re busy building a business and hopefully enjoying life, what we put into our bodies easily falls to the bottom of the priority list and eating healthy can quickly feel © Copyright 13

overwhelming and time consuming. The truth is that eating healthy can be both more convenient and more cost effective than eating out or just grabbing what’s available.  Start small. If you’re going to undergo a complete food overhaul then the best way to accomplish that is to make smaller lifestyle changes. For example if you have the habit of drinking several sodas each day, cut back by one soda a day for a week so if you regularly drink 4 sodas a day, cut back to 2 or 3 a day for one week and then the following week cut back to 1 or 2 and then the following week cut back to maybe one or two sodas a week until you’re done drinking soda. It’s about changing your habits and making lifestyle changes not large proclamations or resolutions. Eat several meals a day. Three meals a day isn’t usually enough to keep you running on full steam, especially if you’re exercising. Fitness experts recommend eating 5-6 small meals a day. Plan ahead. If you’re cooking at home then go to the store with a shopping list. Take it a step further and pre-plan your recipes/meals so you know exactly what you need and making meals is quick and easy. Cookinglight.com offers quick and easy meals which take less than 20 minutes to prepare and are healthy and delicious. Don’t deprive yourself. We all have our favorites. If you love cookies, then by all means eat cookies – just don’t eat a whole package of them in one sitting. Deprivation leads to feeling resentful and eventually you’ll binge or give up. Eat and drink what you like, in moderation. Be mindful of what you put into your body. This means several things, be aware of what you’re eating and what it provides to your body and your health, be aware of where your food comes from, and express gratitude for the food you are able to consume and the power it has to sustain and nurture you. Keep a food journal. Often we don’t even realize what we’re putting into our bodies. We think we’re doing okay when in actuality we’re on the wrong track. A food journal is a great idea because it’ll help you accurately assess your eating habits. To make it happen, simply write down everything you eat for a week or two. Be sure not to modify your habits because you’re documenting them, just act normal. After your journaling experiment is up, sit down and look at what you’re doing and where you can improve. It may also help to track when you’re feeling energetic and focused and when energy and focus wane.  Eat breakfast. It’s true what your mother said, breakfast is the most important meal of the day. Start your day, and your blood sugar, off right and eat a nutritious high protein breakfast each and every day.

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To determine what nutrition habits could use some improvement, and most of us have room for improvement where nutrition is concerned, answer the following questions honestly. What good dietary habits do you currently possess? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

What dietary habits do you presently know you need to change? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ What are your nutrition goals? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ How will you improve your diet/nutrition? What steps will you take? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

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Proper nutrition will go a long way toward giving you the focus, energy and stamina you need both for your business related tasks but also for fun. What good is life if after you’ve spent the day working you have no energy left to play with your friends and family? Eating the right foods, often, will help you             Achieve mental clarity, essential for many business tasks and responsibilities Have enough energy to make it through your entire day smiling Maintain a positive outlook Sleep better Maintain your healthy weight Stay healthy and free from illness Feel better both mentally and physically Manage stress Keep your skin, teeth and hair healthy Make you feel more attractive Give you confidence Achieve goals

If you’re looking to achieve any of the above, start making healthy lifestyle changes today. Start small and modify your eating habits for a life of health, happiness and success!

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Chapter Three The Fitness Connection – Building a Better Life and a Better Business
“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.” Spanish Proverb Physical fitness and activity are important not just for your health, because goodness knows there are an abundance of benefits health wise, which we’ll get into in just a second, but there are also a number of mental health benefits.     Exercise, increases endorphins which are essentially feel good hormones. They effectively cause a sense of well being and calm. Exercise helps us sleep better And by regulating our metabolism and hormones and exercise helps us manage stress and the effects of stress on our body. Exercise also gives you more energy, you’d think it would be the opposite and in the beginning if you haven’t been exercising then you may feel a bit more fatigued, however after a few weeks of regular exercise you’ll find yourself waking with more energy and it’ll last throughout the day. Why? Exercise causes the heart to pump, increasing oxygen levels, and putting out endorphins. That can make you mentally alert even if you're physically tired. Whether you end up mentally more or less alert depends on how much exercise you do, what kind it was, and what kind of shape you're in. Long-term, exercise lowers body fat, increases muscle, making your body more efficient, and therefore less tired. So if all of these mental health benefits aren’t enough to get you off the couch, or off your desk chair, then take a look at these health benefits:   The American Heart Association attributes about 250,000 deaths a year in the US - about 12 percent of total deaths - to lack of regular physical activity. According to Mens Health, regular activity has a number of proven, positive health effects, especially on heart health. Vigorous exercise strengthens the heart as a pump, making it a larger, more efficient muscle. Even moderate activity can boost HDL ('good')

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cholesterol, aid the circulatory system, and lower blood pressure and blood fats. All these effects translate into reduced risk for heart disease, heart attack, and stroke. 

Exercise can also offer other benefits, including strengthened muscles, increased flexibility, and stronger bones, which can help ward off the bone-thinning condition called osteoporosis.

There Are Essentially Three Types Of Exercise:   Flexibility. Flexibility includes yoga, resistance training, yoga and Pilates though many types of flexibility exercises are also strengthening exercises. Strengthening. Strengthening includes weight training, rock climbing, yoga and Pilates, and resistance training. Strengthening exercise helps you maintain bone density so you don’t easily bust a hip when you’re older. It helps you stay strong and active as you age and if you’re interested in losing or maintaining your weight it’s good to know that muscle burns fat and the more muscle you have the faster you metabolize fat. Cardiovascular. Cardio is what many people think of when they think of exercise and it’s often what sends them back to bed. Running and aerobics are two common cardio exercises however they’re not the only ones. Bicycling, ice skating, roller blading, skiing, snow boarding, swimming, dancing, and even walking are all great cardio exercises. Cardio simply means it is working your heart and lungs. “Cardiovascular fitness refers to the ability of your heart, lungs and organs to consume, transport and utilize oxygen.” About.com

So What Type Of Exercise Is Better And How Often Are You Supposed To Make It Happen? Doctors and fitness experts recommend exercising for thirty minutes a day. Ideally this would be a variety of exercises with a balance of strength training, flexibility, and cardio. However we all have our preferences. Some prefer strength training or flexibility training over cardio and others are able to run every day and enjoy every minute of it. So what’s the answer…find exercises that fit your needs and your personality. If you despise cardio then walking for thirty minutes three times a week is fine and you can balance the rest of your week with strength training, yoga, or Pilates whatever you prefer. The trick, of course, is to find the time to make fitness a priority. One essential ingredient to actually getting off the couch and exercising is to find exercises you enjoy. So…what do you enjoy doing? Make a quick list of the activities you like to do – don’t think about whether they’re “exercise” if your muscles are moving then for now we’ll consider it exercise. (And no, you can’t add sex to © Copyright 18

the list. Yes, it’s good for you but presumably you’d be doing whatever it is that you’re doing regardless of the health benefits!) ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Let’s take a look at some options you may or may not have considered or added to your list. There really are a ton of options. There are of course the basics:        Swimming Running Walking Yoga Weight lifting Aerobics Bicycling

But what about…           Dancing Hiking Skating Tennis Jumping rope Kickboxing Rock climbing Basketball, soccer, baseball Skiing/Snowboarding Snowshoeing

If it gets your body moving and works your heart, lungs and muscles then it’s exercise. So the first task is to find exercise you enjoy. The second step is to make time for it. How you accomplish this step depends on your personality. If you’re a social person then joining a league or a club is a great way to get moving. For example you can join a running or cycling club or you can join your local volleyball league. If you’re more of an introvert and joining a gym doesn’t appeal to you, they make wonderful fold away treadmills which you can pull out in front of the television and workout while you watch your favorite programs. You can go for regular walks, jogs, hikes or bike rides and if you’re an

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adrenaline junkie then rock climbing at your local climbing gym, snowboarding, or even mountain biking are options for many. Let’s stop for a moment and ask a few questions bout your fitness habits and goals: What types of exercises do you presently do? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ What types of exercises to you enjoy? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ How can you fit fitness into your schedule? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ How can you make each day more active? For example can you walk to the grocery instead of driving? Can you take the stairs instead of the elevator? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

Finding a way to fit regular exercise into your schedule will help you:             Achieve mental clarity, essential for many business tasks and responsibilities Have enough energy to make it through your entire day smiling Actually help you maintain a positive outlook Sleep better Maintain your healthy weight Stay healthy and free from illness Feel better both mentally and physically Manage stress Keep your skin, teeth and hair healthy Make you feel more attractive Give you confidence Achieve goals © Copyright 20

If you’re looking to achieve any of the above, start making healthy lifestyle changes today. Start adding regular exercise to your routine a life of health, happiness and success!

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Chapter Four The Sleep Connection to Ultimate Health, Happiness and Productivity
Without enough sleep, we all become tall two-year-olds. JoJo Jensen, Dirt Farmer Wisdom Gotta love the people that say things like, “Sleep is overrated” and “I’ll sleep when I’m dead.” Well you and I both know that they’ll be dead a lot sooner if they don’t get some sleep. According to the National Sleep Foundation, Approximately 70 million people in the United States are affected by a sleep problem. About 40 million Americans suffer from a chronic sleep disorders, and an additional 20-30 million are affected by intermittent sleep-related problems. Sleep deprivation and sleep disorders are estimated to cost Americans over $100 billion annually in lost productivity, medical expenses, sick leave, and property and environmental damage People who have the following conditions or lifestyle habits are at a higher risk of suffering from any type of sleep disorder:
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Depression Diabetes Lack of exercise Obesity Poor diet Use of prescription medication.

In general, the effects of sleep deprivation depend on the type of sleep disorder from which you suffer. However, some of the more general effects of lack of sleep include:
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Blurry vision Depression (while depression can cause a lack of sleep, it can also arise from sleep deprivation.) Dizziness Dramatic weight loss or gain Hallucinations Heart disease Hypertension (high blood pressure) Irritability Memory loss Nausea Tremors Trouble speaking. © Copyright 22

According to a study reported in the Washington post the analysis of a nationally representative sample of nearly 10,000 adults found that those between the ages of 32 and 49 who sleep less than seven hours a night are significantly more likely to be obese. The study follows a series of others that have found similar associations with other illnesses, including several reports from the Harvard-run Nurses' Health Study that has linked insufficient or irregular sleep to increased risk for colon cancer, breast cancer, heart disease and diabetes. Other research groups scattered around the country have subsequently found clues that might explain the associations, indications that sleep disruption affects crucial hormones and proteins that play roles in these diseases. Physiologic studies suggest that a sleep deficit may put the body into a state of high alert, increasing the production of stress hormones and driving up blood pressure, a major risk factor for heart attacks and strokes. Moreover, people who are sleep-deprived have elevated levels of substances in the blood that indicate a heightened state of inflammation in the body, which has also recently emerged as a major risk factor for heart disease, stroke, cancer and diabetes. What Does All This Data Mean? It means sleep, good sleep, is essential for optimal health and without it you’re at risk for myriad diseases and mental health issues. Scientists don’t know the full ramifications of sleep deprivation on our overall health but they know it’s more important than we believe it to be. Sleep is essential. Our circadian rhythms regulate everything from our hormones to your diet and perhaps most importantly cellular reproduction which is essential for organ health and skin health – your cells make up everything in your entire body. What Causes Poor Sleep? You probably have a list of ideas about what causes your sleep issues, when and if you have them. Other causes include:        Diet Lack of exercise Diabetes and other illnesses Obesity Stress Some medications Poor sleep habits

The good news is that all of these causes can be reversed so your sleep habits improve. Yes, we all have a bout of insomnia from time to time however if you take tangible steps to create good sleep habits your health, stress level, energy and productivity will improve.

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Tips To Create Good Sleep Habits Because sleep is so vital to your overall health and productivity, we’ve put together a list of tips to improve sleep. If you’re truly struggling with chronic insomnia it’s recommended you see your physician or a sleep therapist – it’s that important.  Eat a late night snack. If you’re exercising regularly then consider eating a snack before bedtime – make sure it has high protein and a few carbs. The protein and carbs will help your body metabolize while you sleep and you won’t wake up hungry, you’ll also recover faster from your workout. Get the media out of your bedroom. This means getting your television, telephone and computer out of your room. A bedroom is a place for sleep and sex – that’s it. Create a nighttime ritual. This ritual should induce calming. For example, many people read for twenty to thirty minutes before they go to sleep. A sample nighttime ritual might be to eat a bowl of high protein cereal at 8:00 while watching television. 10:00 head to the bathroom where you brush teeth, wash face and do your nightly bathroom rituals. Then you head to your bed, climb in and read for thirty minutes before turning out your light at 10:30 promptly. Create a waking ritual. Wake at the same time every day – yes you can change your wakeup time on the weekends if sleeping in is a luxury for you. Some people absolutely swear by the natural sunrise clocks which gradually lighten the room until it’s time for you to wake up. Our circadian rhythms respond naturally to light and dark. To sum it up, go to bed at the same time each night and wake at the same time each morning. Make sure your bedroom is a calming place free from distractions and things which produce anxiety. Go to bed with a clean slate. One thing which really helps clear the thoughts from your head is to make a list or plan for the next day and then close the book on it. Even if you have a ton to do tomorrow, let it go before you go to bed. If this ritual makes you feel overwhelmed and causes stress before you go to bed, don’t do it. Instead perhaps think of or write down 5 things you’re grateful for and go to bed with a happy heart. It also helps of course to have a good bed, pillows and to sleep in comfortable attire (or out of it)

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A few sleep don’ts:    Don’t exercise close to bedtime (two to three hours before) Don’t drink anything with caffeine 5-6 hours before bedtime Don’t drink more than a glass of wine or two before bedtime (or beer or hard liquor)

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To improve your sleep habits it’s important to assess your current habits and sleep related issues. Ask yourself the following questions to get a grip on your sleep need and habits. What is your present sleep schedule? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Are you getting the sleep you need? Do you feel awake, alert, and focused all day long? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ If no, what can you do to create a good sleep ritual? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ How many hours of sleep a night do you want to get? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

Finding a way to improve your sleep habits will help you:            Achieve mental clarity, essential for many business tasks and responsibilities Have enough energy to make it through your entire day smiling Actually help you maintain a positive outlook Maintain your healthy weight Stay healthy and free from illness Feel better both mentally and physically Manage stress Keep your skin, teeth and hair healthy Make you feel more attractive Give you confidence Achieve goals

If you’re looking to achieve any of the above, start making healthy lifestyle changes today. Start improving your sleep habits, making sleep a priority, for a life of health, happiness and success!

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Chapter Five The Key to Happiness and Success - Living a Balanced Life
“Be aware of wonder. Live a balanced life - learn some and think some and draw and paint and sing and dance and play and work every day some.” Robert Fulghum If you work 100 hours a week and have millions in your bank account it’s not much of a life. If you work 100 hours a week and have millions in your bank account and you work yourself sick or into an early grave, it’s not much of a life. Now we all have our idea of what our life is meant to be. Spend a few minutes and think about whether or not you’re living the life you want. Are you? Are you living a life full of joy, learning, laughter, hobbies, love and yes, of course your business? In our Time Management Mindmap to Riches report we posed the following questions: What would you do if you had all the time in the world? Would you learn a new skill? Pick up a hobby or spend more time on a hobby you love? Would you take more vacations, travel and see the world? What would you do? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ If we don’t make time to enjoy the life we’ve created for ourselves, our work suffers, our health suffers and life becomes unbalanced. In an article written by the esteemed Brian Tracy, he says, “According to Psychologist Sidney Jourard, fully 85 percent of your happiness in life will come from your personal relationships. Your interactions and the time that you spend with the people

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you care about will be the major source of the pleasure, enjoyment and satisfaction that you derive daily. The other 15 percent of your happiness will come from your accomplishments.” What are you presently doing to foster your personal relationships? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Because a balanced life is relative to you, your personality, and your lifestyle and goals, it’s important to not let others tell you whether you are or are not living a balanced life. You know what feels right for you. If you’re happy and you make time for the things which bring you joy then you’re doing great. If you feel:  Frustrated,  Overwhelmed,  Easily stressed  Depressed  Lonely  Bored  Ambivalent about life  Pessimistic about your future If you feel any of the above then it’s likely your life is out of balance. Let’s take a look at some steps to bring balance back into your life and to sustain that balance. Step One: Determine what it is you’d like to have more of in your life. What are you missing? What things would you like to do that you’re not making time for? This could be anything from walking the dog to traveling abroad. ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

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Step Two: Take a look at what is presently keeping you from living a balanced life. What obstacles are in your way from achieving what you listed above? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Step Three: Is to create a plan to eliminate those obstacles. Now some of them may be budgetary, some may be related to time and some may be personal – for example you’ve always wanted to learn to rock climb but you have children and don’t feel it’s responsible because it’s a dangerous sport. You could overcome this type of hurdle by learning to rock climb in a climbing gym where it is extremely safe. In the Mindmap to Riches report on time management we offer a number of tips and strategies to give you more time to build your business, enjoy life, and focus on profit generating tasks. So there are ways to overcome these hurdles. So…how are you going to overcome your obstacles and find time to focus on the other things in your life – the things that bring you joy, laughter, learning, fun and BALANCE! Start creating a plan right now. Outline what you want to do and how you’re going to make it happen. ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

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Finding a way to incorporate fun, love, laughter, joy and balance into your life will help you:               Find more joy in the mundane tasks Have more passion for your business Clear your mind from clutter and limited beliefs for innovation and inspiration in business. Achieve mental clarity, essential for many business tasks and responsibilities Have enough energy to make it through your entire day smiling Actually help you maintain a positive outlook Maintain your healthy weight Stay healthy and free from illness Feel better both mentally and physically Manage stress Make you feel more alive and full of purpose Give you confidence Achieve goals Live longer

If you’re looking to achieve any of the above, make sure to pull yourself away from your desk and all business related tasks on a regular basis. Take days off, take weeks and months off, find ways to embrace all that is around you and all that you want to enjoy. Make time for friends, family and love. Make time for self care, learning and creativity. Make time for a balanced life – you’ll be glad you did. Work hard, play hard as they say! Start incorporating time for you into each and every day for a life of health, happiness and success!

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In Conclusion Congratulations! This book covered a lot of material. We’ve discussed everything from food to exercise, sleep and fun. We discussed stress at length because stress is a sure way to bottom out both personally and professionally. The good news is that taking care of your physical health will also help you take care of your mental health. Make time for you, family, friends and fun and live a happy, healthy and balanced life. When you take great care of yourself, your business and your personal life profit. You’ll feel ready and able to take on the world. Of course, it doesn’t happen automatically. You’ll need to make and sustain lifestyle changes. You’ll need to plan, set goals and make the life you want for yourself. To make the process a little smoother and easier for you we’ve included a workbook that asks many of the questions you’ll need to answer to create a healthy lifestyle that will work for you. This is after all about living the richest life you can live both professionally and personally. To Your Success!

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Appendix – Resources and Tools To Find and Maintain Optimal Health
Plus a few tools and resources to help you build your business

Eliminating/Reducing Stress: Enhanced Healing - http://www.enhancedhealing.com/musicstore.php Hay House, Inc. - http://www.hayhouse.com/details.php?id=415

Healthy Easting Aids/Resources: Food Journal Resources:  http://www.fitday.com/  http://www.my-calorie-counter.com/  http://www.thedailyplate.com/

Find a Nutritionist at EatRight.org http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4874_ENU_HTML.htm

Fitness Aids/Resources: Healthy Learning - http://www.cart-healthylearning.com/SearchResults.asp?Cat=5 Body Building - http://www.bodybuilding.com Net Nutritionist - http://www.netnutritionist.com/ttools.htm

Training Logs:  http://traininglog.runnersworld.com/landingpage.aspx  http://www.activetrainer.com/

Find a personal trainer at AceFitness.org http://www.acefitness.org/findanacepro/default.aspx

Sleep Aids/Resources: Sound Sleeping - http://www.soundsleeping.com/ Sleep Aid Tips - http://www.sleep-aid-tips.com/site-map.html Dream Essentials - http://eyemask.com/category/446695881/1/Sleep-Resources.htm Great Sleep Tips - http://www.greatsleeptips.com/Resources.html Natural Sleep Secrets - http://www.naturalsleepsecrets.com/

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Outsourcing Tools and Resources:     Get a Freelancer, http://www.getafreelancer.com/, enables users to bid out for jobs of every kind and every software program on the internet.

Shelancers, http://shelancers.com, is a directory to hire out for many different services including writing, virtual assistant services and research.

Elance, http://elance.com, is perhaps the most well known site worldwide for outsourcing tasks. Users post jobs and tasks and freelancers bid. No fee to post jobs.

Guru, http://guru.com, like elance enables users to post jobs and receive bids on them however guru appeals to the more technical side of freelance and is more appropriate for software development tasks and design work.

Online Time Management And Time Tracking Tools:        

Rescue Time http://www.rescuetime.com/ Effexis http://www.effexis.com/achieve/planner.htm VIP Quality Soft http://www.vip-qualitysoft.com/ Easy Time Tracking http://www.easytimetracking.net/ Act It Time http://www.actitime.com/ BackPack http://www.backpackit.com/?source=37s+home Outlook, http://office.microsoft.com/en-us/outlook/default.aspx, Google Calendar, http://calendar.google.com

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