FIVE WAYS TO EARN RM 1 MILLION FROM BLOGGING

Do you want to make money blogging? If you do – you’re not alone. More and more bloggers are finding that blogging is a profitable medium. Whether it be to earn a few extra dollars a week to feed their coffee habit, or making enough money to stop them having to get a part time job to get through college, or whether they’ve got it to a point where they are able to make a full time living from their blogging – there are tens of thousands of bloggers who make money blogging.

1) AdSense

Despite not using it here at ProBlogger any more I continue to use AdSense with amazing effect. I have them all set to show image and text based ads and find that 250×300 pixel ads work best. I don’t have much luck with their ‘referrals’ program but their normal ads work a treat and continue to be the biggest earner for me.

2) Affiliate Programs

It is in smaller amounts of money that don’t really justify a category of their own. These include recommending quality products like these here on ProBlogger: Thesis WordPress theme, Yaro’s Blog Mastermind Coaching Program and How to Launch the F*** out of your E-Book (and others) as well as some great products on my photography blog including 123 of Digital Imaging, David DuChemin’s amazing Photography E-Books and Mitchell Kanashkevich’s great ebooks.
The great thing about many of these programs is that they are of such high quality that they sell themselves and I am being emailed from readers who sign up to them thanking me for the recommendation!

3) E-Book Sales

3 E-books – 31 Days to Build a Better Blog, The Essential Guide to Portrait Photography and Photo Nuts and Bolts: Know Your Camera and Take Better Photos. While these products all only sell for under $20 they certainly add up and some months this has been my biggest category of income. The reason they were only ranking at #3 in the last month was that I didn’t do a product launch (I wrote about one launch which brought in $72,000 in a week here). This is an income stream I see growing as I add more E-books to my range (expect 3 in the coming few months).

4) Continuity Programs

A continuity program is a site where you earn a recurring income from people who subscribe to a service you offer. For me this includes two sites – ProBlogger.com and Third Tribe Marketing. Both programs are membership sites and generate monthly income from the thousands of members that they have as a part of them.

5) Private Ad Sales/Sponsorships

This is partly due to a change in my own focus but also partly due to the economy as it is. I should note that this area does vary a little from month to month depending upon the campaigns we’re asked to run – we’ve had a couple of months where it actually ranked #2 in the last year. This includes ad sales of the 125 x 125 ads here at ProBlogger as well as a campaign or two at Digital Photography School.

From: http://www.problogger.net/make-money-blogging/

SHRED THOSE FAT IN 30 DAYS!!!!!

We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. "Crunches work only the muscles on the front and sides of your abdomen, but it's important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs," says Lou Schuler, co-author of The New Rules of Lifting for Abs.
To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. "Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. "They also burn more calories than crunches because they work more muscles."

Trade crunches for these three super-effective abs exercises from The New Rules of Lifting for Abs and you’ll be on your way to a perfectly toned, flatter tummy.

The Best Abs Exercises: Side Plank

Why it works: This abs exercise is more challenging than a traditional plank because you're supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.

How to do it:
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.

B. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

More great stabilization moves: The standard plank and the anti-rotation hold.

The Best Abs Exercises: Walkout from Pushup Position

Why it works: This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.

How to do it:
A. Start in pushup position with hands two inches wider than your shoulders.

B. Walk hands out as far as possible, then walk back. Do 10-12 reps.

Make it harder: Lift one leg before you walk your hands out and back.

The Best Abs Exercises: Alligator Drag

Why it works: This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results.
How to do it:

A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.

B. Start in pushup position with your feet on the slides, towels, or plates.

C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.

To get full details please e-mail to befitforever247@gmail.com
From: http://www.shape.com/fitness/workouts/abs-workout-fastest-way-lose-belly-fat/page/3

STRONGER AND BETTER YOU IN 30 MINUTES

CrossFit WOD #1: Half Cindy

 

The full Cindy is 20 minutes, you’ll be happy you’re only starting with 10.  Because your body isn’t used to the endurance needed for many WODs, you may find yourself completely unable to rise from the ground to do a push-ups after one round. “By only doing half the time, you’re diminishing returns,” says Lobotsky. “You’ll quickly learn exactly what your body is able to do and how soon you hit exhaustion.” And with that comes the importance of form.
As you start to get tired, your form may begin to deteriorate, so don’t be ashamed to use modifications (if you don’t, especially at the beginning, you may be a superhero). To modify this WOD, use a resistance band, wrapped around the bar for assisted pull-ups. Push-ups can be done on your knees (even that will become difficult). Keep count of your rounds and record it so you can track your progress.

CrossFit WOD #2: CrossFit Total

Do not let these heavy lifts intimidate you; they will only make you stronger. This WOD focuses on getting newbies accustomed the heavy lifting element of the sport. The workout isn’t timed; it’s about learning how the weight affects your body and how much weight you can move safely. “Don’t try to max out intensity,” says Lobotsky. “I prescribe five back squats as opposed to the usual three so you get used to feeling that weight on your shoulders if you’ve never done it before.”
Form is key for this WOD. If you’re not sure how to do the lift, ask a trainer or someone who is well-versed in lifting for help. Lobotsky also recommends taking a video of yourself and posting it to social media or sending it to a fellow CrossFitter for pointers and suggestions. Staying safe is the number one priority.

CrossFit WOD #3: Helen



Sure, anyone can run. But don’t underestimate this one. “Don’t go as fast as you can on the first run because you’ll exhaust yourself,” Lobotsky warns. “You’ll die after one round.” Endurance is important, and while it takes time to build, doing CrossFit will teach you a lot about how much your body can handle. To modify this WOD, try Russian kettlebell swings (the weight only comes up to parallel with your shoulders, as opposed to American where it comes overhead) if you’re unable to safely swing the weight overhead. For pull-ups, wrap a resistance band around the bar for assistance, or you can do ring rows if your strength isn’t there yet.

CrossFit WOD #4: Wall Ball, Burpees

Why the 21, 15, 9 rep scheme? There isn’t a definitive reason why, but by the time you get to 9 reps, it’s guaranteed to feel as hard as 21 did. Plus, it’s worth noting that all 21, 15, and 9 can be broken down into rounds of 3, (21 would be 3 rounds of 7 reps, 15 would be 3 rounds of 5, and 9 would be 3 of 3). This helps if you need to break up the reps and take a breather — which is allowed and encouraged!

CrossFit WOD #5: Sit-ups, Lunges

This is an interval style WOD, demanding you to push as hard as you can for three minutes, followed by two minutes of rest. “While this does help build up cardio, we use it more for training and endurance, so you can push back to fatigue in each interval,” says Lobotsky. And while you won’t fully be able to recover in the two-minutes (don’t be alarmed… it’s not supposed to happen), you should come close to matching your numbers each round. If this starts to feel too easy, scale it up by adding weight to the lunge or add another two rounds to make five rounds total.

One of the best features of CrossFit is that every workout that comes up can be modified. Rep schemes, weight and time can all be altered for beginners. You have to work your way up in this sport. “You’re not going to walk in and say ‘hey I’m going to lift 500 pounds,’ and do it,” says Lobotsky. (That’s a good way to get hurt!) CrossFitters come in all shapes and sizes, and improvements all depend on the person. So don’t be discouraged at first. Instead, focus on getting better each and every time you score that next WOD.

To get full details please e-mail to befitforever247@gmail.com

From: http://dailyburn.com/life/fitness/beginner-crossfit-workouts/

A CUP A DAY KEEP THE DOCTORS AWAY

Black tea, with its rich, full-bodied flavor isn't only a delight to the taste buds, but it's brimming with health benefits, as well. Black tea isn't just your grandmother's tea... it's a smart and delicious choice for you, too.
Black tea health benefits are many, including...

1) Black tea can help manage - or even prevent - diabetes. Black tea contains powerful polysaccharides, which are carbohydrates that work to slow blood sugar absorption - a potential benefit to those battling with diabetes. Even better - regularly drinking black tea may protect you from developing diabetes in the first place!

2) Black tea protects your heart health. Benefits of drinking black tea include decreasing your risk of cardiovascular disease (such as heart attack and stroke). As little as 3 cups of black tea per day can decrease the chance of cardiovascular death by as much as 11%.

3) Black tea is a tremendous source of potent antioxidants. Vital for health and wellness, antioxidants encourage a strong immune system, disable free radicals, improve cardiovascular health, fight harmful inflammation, and provide protection against chronic disease.

4) Black tea may help with weight loss - in fact, research indicates that countries with high black-tea consumption have lower levels of obesity. Black tea helps to regulate blood sugar levels, leaving you feeling more balanced and satisfied - and craving fewer sweets!

5) The antioxidants in black tea can also help reverse the visible effects of aging. Time, stress, too much sun, and unhealthy eating can hurt the skin and cause it to age more than we'd like. This antioxidant-packed beverage works to reverse the damage, making your skin look younger, firmer, and more radiant.

6) Black tea is a stress buster! No, drinking black tea regularly won't reduce your stress levels after a stressful event - but it can bring your cortisol (a.k.a. the 'stress' hormone) levels back to normal far more quickly. You'll feel better faster - plus, you'll be less vulnerable to other chronic illnesses that too much stress can potentially lead to.

7) Keep bones dense and strong with black tea. With age, we lose bone mass and our bones become weaker and thinner. However, regularly drinking black, oolong, and/or green tea can increase your bone strength - and reduce the risk of a fracture. 8) Black tea may help you (and your sore muscles) recover more quickly after a workout. Black tea's 'theaflavins' (which are powerful antioxidants) have been found to significantly reduce DOMS (delayed-onset muscle soreness) after an intense anaerobic workout - and shorten your recovery time after exercise, as well. 9) Black tea can protect against dental plaque, cavities, and tooth decay - and freshen your breath! Black tea stops the development of cavity-producing bacteria in our mouths, and prevents the bacteria that is there from producing acid. The antioxidants in black tea work to prevent plaque buildup on your teeth, keeping your teeth healthier and your breath fresher! To get full details please e-mail to befitforever247@gmail.com From: http://www.theteatalk.com/health-benefits-black-tea.html

LEAN AND TONE YOUR BODY WITH INNER PEACE OF MIND

 

Yoga is a great way to work on your flexibility and strength. Just about everyone can do it, too -- it's not just for people who can touch their toes or want to meditate.

Some types of yoga are about relaxation. In others, you move more. Most types focus on learning poses, called asanas. They also usually include attention to breathing.

 

Yoga for Flexibility

Yoga poses work by stretching your muscles. They can help you move better and feel less stiff or tired.

Continue reading below...

 

At any level of yoga, you'll probably start to notice benefits soon. In one study, people improved their flexibility by up to 35% after only 8 weeks of yoga.

 

 

Strike a Pose for Strength

Some styles of yoga, such as ashtanga and power yoga, are very physical. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar or hatha, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abs. Poses that strengthen the lower back include upward dog and the chair pose.

When done right, nearly all poses build core strength in the deep abdominal muscles.

Better Posture From Yoga

When you're stronger and more flexible, your posture improves.

Most standing and sitting poses develop core strength, since you need your core muscles to support and maintain each pose.

With a stronger core, you're more likely to sit and stand "tall."

Yoga also helps your body awareness. That helps you notice more quickly if you're slouching or slumping, so you can adjust your posture.

 

 

Breathing Benefits

Yoga usually involves paying attention to your breath, which can help you relax. It may also call for specific breathing techniques.

But yoga typically isn't aerobic, like running or cycling, unless it's an intense type of yoga or you're doing it in a heated room.

Less Stress, More Calm

You may feel less stressed and more relaxed after doing some yoga.

Some yoga styles use meditation techniques that help calm the mind. Focusing on your breathing during yoga can do that, too.

Good for Your Heart

Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure or heart disease, and people who've had a stroke.

Yoga has also been linked to lower cholesterol and triglyceride levels, and better immune system function.

 

To get full details please e-mail to befitforever247@gmail.com

From: http://www.webmd.com/balance/guide/the-health-benefits-of-yoga

 

THE ULTIMATE TRANSFORMATION PROGRAM

Whether you're just starting out or starting again, this fast-track workout plan will help you drastically improve your physique and fitness.

In the realm of fitness, three-month programs dominate the landscape. You’ve even seen plenty of them in this magazine over the years. Are they effective? Absolutely. But we’re going to let you in on an interesting secret: It doesn’t necessary take eight or 12 weeks to get your feet wet in the gym. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump where so many fail and give up, and set the stage for a lifetime of gains.

Let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now.

This program isn’t just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in — you guessed it — just four short weeks. Let’s get to work.

Week 1: Whole in One

You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday — with Saturday and Sunday being rest days — a good approach.

The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions, starting on page, before attempting them yourself.

Week 2: Split Decision

You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.
Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine — with the exception of abs — so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)

Week 3: Three on Three

In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week.

Week 4: Turning Up the Volume

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume.

As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

To get full details please e-mail to befitforever247@gmail.com

From: http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0