How Much Do You Know About Your Finances?

My client asked “How much do I really need to know about my finances?” Ah, a trick question. And the answer is one that will be different for each person who asks this question. The answer will also be different from every expert you ask.I am by no means an expert in finances. But I do consider myself knowledgeable about
assisting people in finding a path to wealth that works well for them. I also know that even if you were following the Laws of Attraction 100%, you still need to know enough to make solid decisions about the direction you want to be heading in. Once you know the red hot moment of where you stand and where you want to land, you can use Attraction to provide the needed resources. This will enable you to get there in a more joyful manner. I have watched many financially tortured souls turn their perspectives around in an hour. As a result, they begin taking different actions to manifest a totally different financial status.Before you do anything, you must make an agreement with yourself. Decide to stick with this journey until you get the prize. The journey to the prize is an ongoing process, but you must stay in the game long enough to find your perfect path. Nobody knows what is perfect for you besides YOU! Some people can’t stand numbers or knowing details about finances – I used to be one of those people! Not being able to understand your numbers is a lie, so decide that you are up for this and make a change you know is for the better. It’s never too late to build wealth, you just have to start!Next, you need to know your current financial status. I know to some people this is dreaded news. But don’t bury your head under the pillow, yet! Just because your balance sheet may not look like how you want it or you want to burn it, it provides valuable information for you to create solutions for your future. Once you do some initial research, the process gets a lot easier. You are laying a foundation. I promise, it is well worth any effort and personal growth you have to do in order to have peace and joy with money. And hey, it’s just a bit fun to pay expenses easily, live in a home you love and spend your time in a way that is totally fulfilling.So you need to find out the following first:
Your income per month. If it varies, take an average from the past 12 month period.
Your expenses per month. Include all of your fixed payments as well as your cost of living. If you’re in business for yourself, you need to know both your personal and business expenses as well.
Outstanding Debt owed on anything and everything. Whether it’s your credit cards, house and car payments, or money owed to your best friend, write it all down.
Make a listing of any rental properties, as to their income and costs with them.
List all of the assets you have and what you think they’re worth or they’re value. These are your tangible items, for example, your home, a boat, a private collection of valuable items. Also list the amount of money in savings, stocks, mutual funds, CD’s or simple investments. And with those, show their return on your investment. (aka ROI)Make this process simple. You need to capture it on paper. Whether it’s on scratch paper, in a spreadsheet or you have it all detailed in your accounting software program, you need to have this snapshot of your current financial status. Do this in whatever method that makes sense to you, so you can understand it and be able to read it.
If you don’t make it easy for you, then it is what you will end up avoiding, and remember from above, it’s a lie that it is hard. You need to make your numbers your friends. After all, they are a photograph of your life. If you create a good relationship now, it will get even better as your wealth grows.Whatever you need to do to make finances fun, do it ASAP. I always like to make money a game, so that I’ll stay engaged in the process and keep moving forward. Yes, even paying off debt can be a fun game. I play games like seeing how much more I can pay on the debt in a month than I did the previous month. Even if the number only increases by $5, it is progress!Okay, next you need to know your past and current money habits. How do you react when times are tough? What about receiving more money than you’re used to? Do you benefit from the way you spend, save and earn or do you suffer? You need to know what is working and not working in order to create a relationship with money that is healthy and fulfilling.The next thing you need to know is how you want your finances to look. If you don’t know where you are going and the path to get there; you can get very lost. Do you want to earn your money from a job, a business or investing? If it’s a combination of all of these, what percentage of your income do you want to come from each? What do enjoy? What are you interested in? Who can assist you? You won’t be an expert in all areas and you may not want to be an expert about any of this, but you need to know enough in order to hire and direct the perfect people for you.Lastly, you need to know how much money is enough for you. Another trick question! After expenses what else do you require for security, comfort and pleasure? There is no limit to your answer and it will constantly change. You need to know if what you are doing and thinking today will lead you to the desired results.Wealth mentality equals wealth.Eva Gregory and I teach a course called Financial Fortune*…the principles are this:1. Finances and wealth ARE fun2. You must be aware of your financial set point, how you feel about money.3. What are your wealth habits? The things you do on a daily basis that align you with wealth.4. Focus on winning…not playing not to lose. Let go of fear and protection.5. Make a plan (inspired of course!) and follow it. Let it guide you.6. Get assistance to stay on track.7. It doesn’t matter how your finances have been up to this point…you can start to change things today!You can have what you want. Really you can.
What do you want? Where is your focus?Check out [].

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Wedding Photography Styles: A New Way to Cherish Memories

A wedding is one of the important days in anyone’s life. In such an occasion, a beautiful wedding photography is essential. There are many aspects that make the wedding photography really important in marriages. One of the main reasons is that, through professional photography, the couple gets opportunities to cherish their marriage memories after a long time. The professional photographers capture all the candid moment in a unique way.There are several styles of wedding photography. The choice depends upon the taste and lifestyle of the couples. Let us see some of them, in brief.Traditional PhotographyThis type of photography needs much involvement of the photographer. The professionals always co-ordinates and guides the couple to pose for pictures. Traditional photography means taking classic pictures of marriage. The professional keeps focus on the family members and guests. The main aim of this photography is to create classical timeless wedding pictures. The professionals spend most of the time in adjusting the poses. Some of the couples may think that this style is quite old, but those who like traditional pictures, they will surely choose this photography.Candid PhotographyAnother name of this photography is photo-journalism style. It is a story-telling style of capturing wedding pictures. There is very less involvement of the photographer. It is just opposite to the traditional photography style. The professionals allow the moments to unfold around them. They simply capture the moments in the camera naturally. The professionals always have a creative eye for the candid moments and interpret those moments through the photography. The professionals give emphasis on the candid moments of various emotions. This style is very good for those who want to spend time with their guests and relatives.Fine-Art PhotographyThis style involves various angles, creative backgrounds, lights and unique composition of latest technologies and innovation. The professionals researches on the scenes and then they create special touch in the photography. This style begins with the image shot with a creative finish keeping in mind. The pictures are masterpieces of fine art and creative ideas. The main goal is to create a fantastic mood causing sometimes an edgy or mysterious look in the pictures. This style is great for those who want to show their lifestyle. In this type of photography, the professional involves family members and relatives.Artistic PhotographyAs the name implies, the main effort is from the side of the photographer. The style comprises of a unique set of pictures of the big day. All the wedding photographs have an artistic style and all are unique in design. The professionals incorporate colors and other components to the pictures.These are few types of wedding photography styles. All the styles are distinct and very impressive. The couples can choose any one of it to make their wedding special and memorable.

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You Need Help To Quit Gambling For Good

Are you worried about the gambling habit of someone in your household? Undoubtedly it is the spouses, family members and loved ones that suffer as a consequence of a gambling addiction. Knowing which course of action to take can prove to be a difficult one. Quit Gambling for Good is a solution that can help the gambler within your family to come to terms with their problem and stop gambling. To the compulsive gambler knowing there is a problem and admitting there is a problem are two different matters. To the rest of the family,they just know there is a problem, a problem that needs to be addressed.The Quit Gambling for Good guide identifies, discusses and addresses the financial, psychological, physical and emotional impacts of those surrounding problem gamblers (list below).

Types Of Gambling
Types Of Gamblers
Real Life Gambling
On line Gambling
Why On line Gambling Is Not Good
How Gambling Influences On Family/Families
Why Should You Stop Gambling
Benefits And Advantages Of Stopping Gambling
Quit Gambling! Don’t Ruin Your Life!
How To Stop On line Gambling
Ways To Stop Being Addicted To Gambling!
These adverse effects can also lead to marital disharmony or even divorce and family break ups, maybe you are a victim of these circumstances.The impact of the on line Poker phenomenon in particular is a major contributing factor causing high levels of out of control gambling. On line poker is rapidly becoming one of the most popular gambling games at on line casinos and gaming websites on the Internet. The main reason for this popularity is the belief that it is a game of skill in which enormous cash prizes can be won. This belief is a fallacy. Skillful play will never help gamblers to win money at on line poker because winning money at on line poker is impossible.The top poker players in the world do not play poker at gambling websites. Some top poker players may say they do only because of getting paid for endorsements. These top poker players know they can beat the other players, but that they cannot beat the house. There is not anybody on the face of this earth who can make money playing on line poker. Even the world’s best poker player will never be good enough to overcome the “rake” which is the house cut from each pot.To digress generally, many articles have stated that gambling of which there are many forms, casinos, horse racetracks, sports betting, stock market trading, Internet gambling websites, card games, bingo parlors, gambling machines, lotteries and more is one of the fastest growing worldwide problems.The gambling industry is out there constantly trying to exploit the weak and vulnerable with influential factors such as government and politician endorsement ,media such as TV, radio, newspapers, books,magazines,sports leagues,movies and TV shows, advertising and the Internet.DO NOT be a victim seek help, seek out the Quit Gambling for Good [] guide. This eBook is a must buy and a must read for every gambler and those surrounding the gambler!

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Repercussions of Gambling

Ever played poker? Roulette perhaps? Have you ever wagered money when playing? Then, in fact, you have gambled. Gambling is when you wage money for something even when you do not know what the outcome will be. However, gambling seems to be a part of quite a number of people’s lives. It has become a habit, worse, even a psychological problem.For someone who gambles for the first time, it may not be hard to get out of it. Once you win something by doing it, you may want to try it the second time. When you get the hang of gambling, you will probably want to do it again. The next thing you know, you become unconsciously addicted to it. Even when you wish to stop, there is nothing you can do.Ludomania is known as the impulse or itch to gamble even when you know its’ corresponding implications. This however is just a minor difficulty. Severe cases actually nod into the direction of a mental disorder. It is called pathological gambling. One is considered to be a pathological gambler if one is preoccupied with gambling all the time and that is mainly all he thinks about. He tends to imagine when he will be playing again in the future or thinks about the game he played yesterday.When someone tries to recover from gambling problems and still resorts to gambling, then it is also considered pathological gambling. It is also when someone considers gambling as an escape from reality – a sort of a makeshift world when he can be himself at least for that moment to break away from his realities.One of the most common symptoms is the need to gamble more. When you lose a game, thus losing money, you have the urge to get it back and start gambling again. It is a never ending difficulty to those who are hooked on gambling.Consequently, one now has a hard time controlling his gambling habit. This loss of control will eventually lead to deceit to his family and friends.When gambling becomes so much of a habit, one may consider doing illegal acts. The need to gamble more when you lose money could lead to stealing money to recover your losses. Sometimes, one would resort to fraud. Forgery is also common when someone uses someone else’s signature especially in writing checks for him to continue gambling.Risking his relationship just for gambling is also a symptom. When he continues to gamble even when it compromises his time away from his wife or kids is a serious problem. This could lead to divorce. This also could involve missing work as a result of being in a game instead of at work.Another symptom is when he relies so much on his family or friends for money. When he is losing money because of gambling, he could resort to borrowing money from his family, friends, even a financial institution that could result in bankruptcy.Gambling will become serious if not given proper attention. When this becomes a habit, it becomes a hindrance to your relationships with others, especially with your family. When this becomes severe, you should go to counseling to counteract your gambling problems. Have someone to talk to. Your family can be of help because they are your first line of defense against gambling. But most importantly, discipline should begin with you. There is nobody who can help but you alone. Remember that too much gambling can make your life miserable, so avoid excess gambling.

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Making Money Online: Quick and Easy to Follow Tips for Making Money Online Successfully

You can start making money online even if you are not yet prepared. Go through this article properly, for information in this article will help you generate an online source of income.Making money online from the comfort of your home has never been easier. This has been made possible because the Internet world is growing tremendously in the “online money-making” field, that’s why many people have had their lives changed completely for the best. Anyone willing to put in those hardworking hours will definitely succeed in the Internet marketing world. Yes, it won’t be easy trying to generate a good source of income online, but it is definitely possible with some extra hours and hard work.First, you have to find a niche that employs your particular skill or passion to make money online. It could be in the field of sales and marketing, translation and languages, writing, product sourcing & manufacturing or even in the field of graphic design. You can turn your passions, or interest into a way of generating a good source of income online. You could be hired by any person or firm that is interested in your set of skills. So don’t be reluctant in finding what you are really good at.Plan your time with wisdom. Your earnings are directly related to your hard work daily. There are no easy ways to getting rich quickly. You need to be hardworking day after day. You can determine a time in your schedule that will enable you to work day after day. Just having an hour set aside for this can cause a change.Consider what your time is really worth before you commence to work. What is the minimum amount of time per hour you are willing to consider for any job? If you set yourself to work for less, that’s actually what you will ever receive. You won’t find any person or firm that will be willing to pay you more than the required effort necessary for that particular job.You can also make a good deal of income through affiliate market. It is an excellent way of making money online. For you to be successful in this field, you’ll need a working website with good traffic. Search for a niche that is suitable to you and write about it. Search and join sites that offer affiliate income then get a commission from what people buy.Another good way of making money is by writing and selling an electronic book online. Those who are skilled writers can make money with ease in a particular subject through self-publications. Search for self-publishers online, for there are many of them with commissions of up to 75% of the sale price.You now have a good understanding on how to make money online. It doesn’t come without the prize of hard work, but it guarantees success, and many people have been using these tips to make money online. Follow these simple tips and you will be guaranteed success.In light of all this, be careful of Internet scams. There are so many opportunities online on how to generate a good source of income online, but you also have to be aware of the fact that there many forms Internet scams online as well.Believe in yourself and in your ability to transform your knowledge and passions into income. There is no other better way of trying to earn a living online using your knowledge and passions. If others have been prosperous, why can’t you be prosperous as well? The only thing or person that can hinder you from becoming a success is you.

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Ways to Make Money Online – No Fees, No False Offers and No Bull Droppings (Pardon My French)

More and more it seems everyone would like to escape the hassle of working a 9 to 5 job in an effort to attain greater control of their time and achieve financial independence. There are many scams online design to take your money. Please be aware!! My philosophy is, “if it is asking for payment from the start, it probably would not be in your best interest to continue in pursuit” Personally, I have been ripped off with false offers and it has resulted in me losing hundreds of dollars. I promised myself, if I ever got in the position to help others struggling online, I would do so.Below are 5 ideas aimed at pointing an aspiring online entrepreneur in the right direction. They are all 100% Free To Join. Please note, these are not get rich quick schemes! If you are interested in such schemes, my advice is keep you day job.In the interest of “full disclosure”, (that is an accounting term) I am bias when it comes to the first to programs, as I have made the most money online with them and continue to promote them heavily. But, to each his or her own…1. View Paid Advertisement -There are sites that actually pay viewers to watch, review and comment on adds. The compensation is anywhere between 5 cents to 25 cents per ad viewed. If you also invite persons to join, you make even more money. If this is of interest to anyone please check out the following sites. You can locate their respective sites with a Google search




Inbox Dollar

2. Online Data Entry-I know you hear this all the time. People want to know, are there really data entry jobs online. My answer to them is The Flex Job. It is processing simple worksheet for Fortune 500 Companies and you can make a decent salary doing so.3. Smartphone Apps For Cash-Well it looks like you’re pretty nifty with a browser, so perhaps it’s time for you to turn pro and browse websites as a paid and fun job!There are tons of applications you can find in the Google play store that pay for exploring and downloading. Please find below my best recommendations.

Feature Points.

Perk TV

App Trailers

App Karma


Cash app (my personal favorite)

4. Paid surveysThere are numerous big brands that wish to hear your voice about their products and want to pay you in exchange for this type of valuable information. A paid survey site acts as a real estate agent in permitting you to keep in touch with companies about sharing your opinion through online surveys.Don’t underestimate your opinion. You can change the entire world! You can cash out or redeem any rewards after completing several surveys.In my opinion the following are the best:• Toluna• Swagbucks• Survey Squad5. Freelance WritingFreelance writing is certainly one of the most used approaches to earn money online. Many successful freelancers earn 50 cents to a dollar per word. Some even earn twice that! If you like writing, it would be simple for you to make money online using this means. You can sell your services on Fivver or

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Nutrition For Lean Muscle Gain And Fat Loss

What To Eat For Lean Muscle Gain And Fat lossDo you wonder why you push so hard in the gym, yet you aren’t seeing the muscle gains that you want? Maybe you’re doing great muscle building workouts and dumping down protein shakes, but if you’re not paying attention to your overall nutrition, you’ll have a tough time building muscle. If your body doesn’t have the fuel and nutrients there to build muscle, you’re working so hard in vain.Although no nutrition program will work perfectly for everyone, certain basic nutrition principles are universal when you’re trying to achieve fat loss while building muscle. Here’s a helpful look at some of the best nutrition principles that you can immediately implement into your life to begin seeing big muscle gains while losing excess fat.Macronutrients and Their ImportanceMacronutrients are an essential part of your diet. What are macronutrients? Macronutrients aren’t as complicated as they sound – they’re just nutrients that your body requires in large amounts. These nutrients provide energy or calories.The three macronutrients include:

Proteins – Proteins provide four calories per gram

Carbohydrates – Carbs provide four calories per gram

Fats – Fats provide approximately 9 calories per gram
The body needs all three of these macronutrients, as well as water and micronutrients (which we’ll talk about later) to function optimally.Why are macronutrients important? Building muscle isn’t just about counting calories. The source of your calories also matters. For example, if you’re aiming for 4,000 calories a day but you get most of your calories from fats while your protein and carb intake is deficient, you’ll have a tough time reaching your muscle building goals. Even if you work out all the time, unless you have the right balance of macronutrients, it’s tough to reach your fitness goals.Let’s take a closer look at each macronutrient and how you can figure out the right balance of each macronutrient to optimize your muscle gains.The Role of Proteins in Muscle BuildingProtein plays an important role in muscle building because the body uses proteins to construct all body tissues. Your body uses proteins to help repair muscles after a tough workout, which is why it’s so important to get enough protein. It’s also essential to make sure that you’re eating the right kind of proteins.All proteins are made up of amino acids. Certain amino acids can be made by the body, while others cannot. Your body doesn’t need the amino acids it can make on its own. However, the amino acids that the body can’t make must be taken in through your diet. The body must have all the essential amino acids in order to repair or build tissue.Proteins are broken into two categories:

Incomplete Proteins – Incomplete proteins do not contain all of the essential amino acids and these proteins generally come from non-animal sources, such as nuts, veggies, and beans.

Complete Proteins – Complete proteins contain all of the essential amino acids, and they generally come from animal sources.
Recommendations for how much protein you should eat for maximum gains can vary. Some bodybuilding experts recommend two grams of protein per kilo of weight each day. However, an easier way to calculate your protein needs to make sure that approximately 30% of your calorie intake comes from protein.What kinds of proteins should you be adding to your diet? Here’s a look at some of the best muscle building protein foods, as well as some tips you can use to add them to your meal plans.

Whole Eggs – Whole eggs offer an excellent amount of protein and eating whole eggs makes sure that you get all the nutrition found in the egg yolks. One egg contains about 7 grams of protein and 70 calories, making it easy to add a lot of protein to your diet without adding a huge amount of calories. Here are a few ways to add whole eggs to your meals:

Dice eggs into salads

Make an omelette for breakfast

Boil the eggs

Make a meat, potatoes, and egg hash brown

Make your own egg protein cupcakes with egg, cheese, and diced meat.

Beef – Beef offers plenty of protein, iron, creatine, vitamin B12, zinc, and other essential nutrients that aid in muscle building and fat loss. Beef comes in many differ forms, including stakes and ground beef. Add it to your meals by:

Making hamburgers

Making tacos with ground beef

Stir fry with veggies

Season and eat a nice steak

Whey Protein Isolate – Whey protein isolate is easy to consume and usually provides more than 20 grams of protein per scoop. This type of protein is easy to take nearly anywhere with you so you get your protein when you need it. Enjoy whey protein isolate in your meals by:

Making whey protein shakes

Adding a scoop to your oatmeal

Take it on the go with a shaker and add liquid for a quick protein meal on the go

Chicken – Chicken is also a protein start, offering a low-fat way to consume protein. It also contains magnesium, iron, vitamin B12, and vitamin A. You’ll get 26+ grams of proteins in a 3oz chicken breast for only 142 calories. Great ways to use chicken in your meals include:

Top a salad with cooked strips of chicken

Make healthy chicken strips

Spice up chicken with a salsa and sour cream sauce

Grill chicken and glaze with a fruity glaze or BBQ sauce

Salmon – Salmon is rich in protein and omega-3 fatty acids, making it a great choice for a muscle building diet. It also provides important vitamins, such as vitamin D, vitamin B3, and vitamin B12. Use salmon in your diet by:

Making salmon tacos

Glazing and baking the salmon

Grilling salmon

Flaking salmon and cooking with pasta in a garlic sauce

Add flaked salmon to a salad
Other great sources of protein include:

Greek yogurt



Milk products



Carbs for Muscle BuildingMany people make the mistake of cutting out carbs when they try to gain muscle, but you need those carbs to fuel the body when you’re exercising. Carbs are the main source of energy for your body, and if you severely reduce your carbs, you’ll also reduce your energy levels, making muscle building more difficult. Carbs are stored as glycogen in the body, and it’s important to keep the glycogen levels high enough that the body never starts to use protein for energy.It’s important to eat enough carbs each day to make sure your body has plenty of calories to use for energy. This ensures that the protein you eat is left to support the growth and repair of muscles.Carbohydrates come in two different groups:

Complex Carbs – Complex carbs take longer to digest and they contain more nutrient, such as important fiber, vitamins, and minerals. Since these carbs are digested more slowly, the body enjoys a more stable release of energy

Simple Carbs – Simple carbohydrates are carbs that are quickly digested. This often leaves you feeling hungry, which may make you start eating more than you should. Simple carbs also lead to spikes in blood sugar. It’s important to limit simple carbs, such as sports drinks, sodas, white breads, pastries, etc.
About 40% of your calories should come from carbs when you’re focusing on lean muscle building. Grains, beans, and vegetables offer a great source of complex carbs. Some of the best nutrient dense carbs to add to your diet include:



Whole wheat bread, tortillas, and pastas

Oat bran


Sweet potatoes

Shredded wheat cereal

Brown rice

Wild rice








String beans

Brussels sprouts

Fats for Muscle Building and Fat LossYou also need fats to achieve your muscle building goals. Many people make the mistake of trying to avoid fasts when they’re working to build muscle. Even if your goal is fat loss and muscle gains, you still need to consume enough fat. Fats are essential to your body, and certain types of fat are essential for muscle growth, muscle recovery, joint health, brain function, and more. Don’t assume that eating fat will make you fat. It’s eating too many calories that can make you fat, not consuming fat.Fats come in three main groups, including:

Saturated Fats – Saturated fats are fats that generally come from animal sources, such as meat, eggs, and dairy products. Some people think that saturated fats should be avoided, but you don’t need to completely eliminate saturated fats. Consuming both saturated and unsaturated fats can help you maintain high testosterone levels, making it easier for you to gain muscle.

Unsaturated Fats – Unsaturated fats generally come from vegetable sources and they are known as good fats because they help to raise your levels of good cholesterol. Some unsaturated fats even have the ability to reduce your risk of heart disease. Some excellent sources of unsaturated fats include nuts, fish, and vegetable oils, such as olive oil.

Trans Fatty Acids – Trans fatty acids are a type of fat that you do want to avoid as much as possible. They have the ability to raise bad cholesterol while lowering good cholesterol levels.
How much fat should you have on a daily basis? Approximately 25-30% of your calorie intake should come from fats. However, since you’re focusing your efforts on muscle building and fat loss, you do need to focus on your fat intake on healthy fats that will improve muscle growth. Great foods and oils that offer you a great source of health fats include:

Coconut oil

Olive oil

Flaxseed oil

Brazilian nuts







Fatty fish

Peanut butter (as long as it’s not high in sugar)
The Importance of Micro NutrientsAlthough macronutrients are required in large quantities, you also need to take in small amounts of micronutrients to support your muscle building and fat loss efforts. What are micronutrients? Micronutrients are parts of food sources that don’t offer caloric energy, yet they still perform many different physiological duties and are essential to maintaining good health.Micronutrients include:


Important Vitamins and Minerals Your Body NeedsDo you know what vitamins and minerals your body needs? Here’s a list of essential vitamins and minerals that your body needs:

B Complex Vitamins

B1 (thiamin)

B2 (riboflavin)

B3 (niacin)

B5 (pantothenic acid)

B6 group

B7 (biotin)

B8 (ergadenylic acid)

B9 (folic acid)

B12 (cyanocobalamin)

Vitamin A

Vitamin E

Vitamin D

Vitamin K














Great Sources of MicronutrientsHow do you make sure you get plenty of micronutrients in your diet? First, cut out the junk food, since most junk food does not contain high amounts of important micronutrients. Second, focus on eating a wide variety of healthy foods. Some great foods to add to your diet to ensure that you get plenty of micronutrients to support your muscle building efforts include:

Fruits – Fruits contain large amounts of important micronutrients, such as potassium, vitamin C, vitamin A, and more.

Veggies – Veggies offer a wide range of micronutrients, from vitamin K to vitamin C.

Grains – Grains are a great source of micronutrients, particularly if the whole grains include the endosperm, bran, and germ intact. Whole grains offer great micronutrients, such as selenium, magnesium, and B vitamins. For the most micronutrient intake, avoid refined grains, which remove many of the micronutrients by removing the germ and bran.

Dairy and Meat – Animal based products, such as dairy products and meats, are a great source of micronutrients. Eggs, poultry, and fish provide iron, magnesium, zinc, vitamin E, and B vitamins. Dairy products offer vitamin D, potassium, and calcium.
What if you’re not getting all the essential micronutrients in your diet? Micronutrients are essential for healthy bodily functions and muscle building, so if you don’t think your diet is offering all the micronutrients you need, you may need to consider taking a supplement. This ensures your body has the micronutrients it needs to provide you with optimal health and performance.Common Nutrition Mistakes to AvoidNow that you’re familiar with the macro and micronutrients your body needs, you’re armed with important information that will help you improve your muscle building results. However, along with nutrition dos, you also need to learn about nutrition mistakes that need to be avoided. When you want to build muscle and encourage fat loss, make sure you’re not making these common nutrition mistakes.

Mistake #1 – Not Getting Enough Calories – Failing to eat enough calories can sabotage your muscle building results. Building muscle requires calories. In fact, you need a regular surplus of calories to make sure that your body is staying in muscle building mode. If you’re having a hard time adding more calories to your diet, try eating more meals each day. Instead of three meals and a snack, try eating six meals and a couple snacks. This way you fuel your body with enough calories to ensure your body has the energy it needs to keep building muscle.

Mistake #2 – Not Eating Enough Real Food – Another big nutrition mistake to avoid when you’re focusing on muscle building is not eating enough real food. Supplements to improve your micronutrient intake are great. Adding protein powders to your diet can help you to add more protein to your diet in an easy way. However, you need to make sure that you’re eating plenty of real food. Try to focus on eating a real, whole food diet first. Then you can figure out where you need to add some supplements to fill in any nutritional gaps. Remember, supplements should only be an addition to your diet – they shouldn’t be replacements for your diet.

Mistake #3 – Failing to Be Consistent – Do you find yourself eating great, muscle-friendly meals on one day, and then the next day you have a tough time meeting your nutrition goals? Your body is going to show your inconsistencies. If you want real muscle building results, it’s essential to make sure that you follow a good nutrition plan consistently. The best way to improve your consistency is to start scheduling your meals for the day and planning what you’re going to eat to make sure that you get all the nutrients that you need. Sporadic eating will make it difficult to see muscle gains and fat loss. Taking the time to do some planning in advance and sticking to your plan will make it easier for you to be consistent with your muscle building diet.

Mistake #4 – Failing to Pay Attention to Pre and Post Workout Nutrition – Don’t make the mistake of failing to pay attention to your pre and post workout nutrition. It’s easy to focus on your meals throughout the day, but you need to really think about what you’ll be eating right before you work out and right after you work out. If you’re having a tough time seeing the muscle building results that you want, even when you’re working out hard, you need to start paying attention to your nutrition right before and after you work out. Before you work out, make sure you have about 50-60 grams of complex carbs and 20-30 grams of healthy protein. Once you’re done with your workout, fuel up with 40 grams of fast-acting protein and 50 grams of simple carbs, which you can get from a sports drink.
Sample Diet Layouts to TryNow it’s time to put all this information into practice by creating your own muscle building and fat loss diet. To help you begin building your own plan, here’s a look at a 3-day meal plan that includes 3 main meals and 6 snacks. This plan totals 3,000 calories daily. You may need to increase your calories, depending on your muscle building needs, so this plan is only an example. It’s also important to note that you should always talk to your doctor before beginning a new nutrition or exercise plan.Day 1Breakfast:1 cup of cold cereal (low sugar)¾ cup of low fat cottage cheese½ cup of pineapple2 cups of milk28 grams of protein powder2 1/3 teaspoons of salmon, flax, or olive oilSnack:½ cup of Greek yogurt1 teaspoon of olive oil2/3 cup of oatmeal28 grams of protein powderSnack:2 2/3 cups of fruit juice42 grams of protein powder of choiceLunch:1 2/3 cups of rice9 0z of boneless skinless chicken breast2 1/3 teaspoons of olive oil or other healthy oilDinner:¼ cup of chickpeas1 1/3 cups of brown rice¼ cup of romaine lettuce13 ½ ounces of Fish2 1/3 olive oil1/8 cup of cucumberSnack:1 cup of plan Greek yogurt¾ cup of low fat cottage cheese9 cashews1 cup of raspberriesDay 2Breakfast:35 grams of protein powder3 eggs1 cup of oatmeal2 1/3 teaspoons of healthy oil (ie. olive oil)2 cups of milkSnack:½ cup of Greek yogurt1 teaspoon of olive oil (or other healthy oil)28 grams of protein powder (or other healthy protein)2/3 cup of oatmealSnack:2 2/3 cup of fruit juice42 grams of protein powderLunch:1 1/3 cups of rice2 1/3 teaspoons of olive oil2 1/3 teaspoons of olive oil9 ounces of tuna steak or salmonDinner:½ cup of onions¾ cup of pasta2 1/3 teaspoons of olive oil13 ounces of ground beef½ cup of tomato sauceSnack:1 cup of milk2/3 cup of oatmeal1 cup of milk1 teaspoon of olive oil (or other healthy oil)Day 3Breakfast:2 cups of milk3 ounces of cheddar cheese7 tablespoons of slivered almonds28 grams of protein powder1 ½ cups of bran cerealSnack:2 kiwis2 ½ tablespoons of barley35 grams of protein powder1 cup of milkSnack:2/3 cup of oatmeal1 ounce of sunflower seeds28 grams of protein powder1 cup of milkLunch:¼ cup of chickpeas1 cup of rice9 ounces of tuna in water (drained)1 1/3 teaspoons of salmon, olive or flax oil½ cup of salsaDinner:¼ cup of cucumber1 cup of cherry tomatoes1 cup of rice9 oz boneless skinless chicken1/3 cup of applesauce7 tablespoons of slivered almonds1 Capsicum1/8 head of iceberg lettuceSnack:9 whole almonds½ cup of Greek yogurt1 cup of cottage cheese2/3 cup of oatmeal

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Things You Should Know About A Mental Health Counselor

Life is full of unexpected surprises. You never know what the next moment might bring and can even turn a happy-go-lucky person into a total recluse. It often happens that a tragic incidence turns an individual’s world upside down and thus affects his/her physical and mental heath. While it is easy to overcome physical health problems with the passage of time, it is equally important to pay attention to mental health issues. A mental health counselor is a professional who works to counsel, support and provides guidance to individuals who are facing emotional and mental illness problems. These people engage their clients in multiple sessions trying to find out the root cause and assist them to get their lives back on track. A mental health therapist usually makes use of following approaches to help his/her patients.Follows a holistic approach These counselors are aware of the fact that therapy sessions need to be much more than just talking and listening. They use a holistic method to understand the symptoms shown by a patient and do research to recognize the possible illness. They examine various issues such as whether the person is being bullied, has depression due to a failed relationship or low marks, career stress, self-image concerns or suicidal tendencies to understand what is affecting the client and then decide on a wellness model to lift him/her out of the mental block.Makes an attempt to understand culture Mental health counselors have to deal with patients from varying backgrounds and usually do not have the complete knowledge about their cultures. While cultural differences must not be used to subject an individual to try out activities, a counselor might bring this up in a session to understand the patient’s perspective on a particular topic. He/she never asks the patient to alter opinions and only aims to get co-operation from the person to get answers to relevant questions.Have a flexible approach Even in today’s world, seeking guidance from such counselors is considered a taboo, and people shy away from talking about it in open. This makes the job more strenuous as it gets difficult to address mental health issues of the concerned person on time. Even if they get a chance to conduct therapy sessions, every thing depends on how well the patient responds to the approach. For example, if a child with mental issues refuses to budge to complete a task, the therapist has to use alternative methods to encourage the kid. If there is no positive outcome of a session, counselor keeps patience and instead of creating unnecessary boundaries, gives it another try in the next session.Make use of different therapiesThese counselors use different techniques to understand the exact problem and then take help of various therapies to ensure steady progress. When an individual visits them for the first time, they emphasize learning about the person’s background, behavioral attitude, thoughts, emotions and feelings. With these, the therapists perform psychoanalysis of the concerned person and then determine which therapy would be the best. They have different therapies like cognitive behavioral, behavior modification, patient centered, solution focused and eclectic approach. By making use of therapies, they try to motivate an individual to focus on strengths and suppress unwanted feelings.Make use of assessment toolsWhen an individual has a mental or emotional instability, it can be testing times for family and can also disrupt the entire family equilibrium. The counselors provide needed support to the patient’s family and incorporate assessment tools in the treatment to get better insights about what is troubling the patient. It can be as simple as a questionnaire where the person has to tick a check box.Seeking mental health counseling services can ensure well-being of an individual and even save lives in extreme cases. Instead of neglecting mental issues, one must spread awareness of about such problems and encourage others to seek timely advice.

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Short, Intermediate, And Longer – Term Impacts On Home Sales, When Rates Rise!

For many reasons, some, economic, while others, related to the pandemic – related, so – called, fatigue, etc, home prices, in most areas, have gone up, at, or, near, record amounts! Because of the prolonged period of artificially – created, low – interest rates, mortgage rates, have been at historic lows! Since, for most home buyers, using financing is essential to affording a purchase, when a low rate, causes cheap money, and, thus, the ability to afford more home – for – the – buck, prices usually rise! It permits qualified buyers to qualify for more money/ loan, because the ratio of monthly mortgage, to overall income, is artificially – reduced! How long will this trend continue, will it become the new – normal, will previous trends/ cycles return, and how will pricing be affected, in the immediate, intermediate, and longer – run, are, all factors, to consider! With, that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, some possibilities, to consider, and understand.

1. Short – term: Since, the Federal Reserve Bank, announced, they planned to raise rates, three times in 2022 (of course, this was before the potential implications, and ramifications, from the Omicron variant), many feel pressure, to act quickly, to take advantage of today’s low rates, before they go up! Three increases will probably translate to, at least, a 0.75% higher rate, which will translate, for most mortgages, to hundreds of extra dollars, per month. Some things to consider, and pay attention to, is, this rate of increased home prices, will, probably, not continue, especially, at such a large degree! How longer one, expects to keep a specific house, is, one issue, to consider, thoroughly, and wisely, before proceeding!

2. Intermediate – term: Although, many believe, to – know, the precise timing of any projected rate – hike, is uncertain! The Fed has changed, and/ or, altered its strategies and approaches, in the past, What the intermediate – term, may bring, including potential inflationary pressures, how long the economic conditions, and unknown factors, related to the pandemic, etc, will determine, largely, what this phase, may bring! In addition, the attitude, and perceptions of buyers, and their confidence, etc, largely impact this real estate market!

3. Longer – term: In the longer – run, will things, restore, to what we have seen, so often, in the past, which is, alternating cycles, between, Sellers, Buyers, and Neutral Markets? The possibilities, include: a continued large escalation; a more – gradual, but persistent – one; some leveling; and/ or, will we see, at least, in certain areas, some sort of falling prices, for a period.

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Affiliate Marketing Coach – Speed Up Your Affiliate Progress With A Coach

An affiliate marketing coach is someone who can help you lift the invisible ceiling which may be holding your affiliate business back. So much in business it is the limits of our thinking which stop us from achieving the things we set out to achieve.

In affiliate marketing this is very much the case. You don’t know what you don’t know! You may even be running down a rabbit hole in the complete wrong direction. I did this for years before finding an affiliate marketing coach who helped me.

Before this point I was trying to do everything alone. Many affiliates are doing the same but don’t realise their actions aren’t aligned with their desired outcomes. For me, I was focusing only on the things I liked to do, not the things which would drive my business forwards.

A clear perspective from a coach who isn’t so myopic in their thinking can change everything. If you keep doing what you’ve always done as an affiliate, your results will likely be the same. But if you’re prepared to step outside your comfort zone, you can make far greater changes in a small amount of time.

Much of affiliate marketing is about trial and error. You try several things and focus on the things which work. This is Pareto’s principle, or the 80:20 rule. But if you have no results to draw from, you could easily be focusing on strategies which will take years to gain any traction.

A few of the small shifts I made in my affiliate marketing endeavours are: shifting to promoting products which offer recurring commissions, I stopped promoting small value, low commission products, and I started using high ticket digital products instead.

These steps alone hugely helped me start generating tactics in my affiliate business. But I also got coaching and mentoring, and decided to take affiliate marketing more seriously. In the beginning, it was just a hobby, and I treated it like a hobby. But if you look at your affiliate business like a hobby, you’ll earn a hobby wage from it. Treat it more seriously, and focus on building a sustainable income which can replace existing work, and you can achieve much more. You get what you focus on!

Goals are useful signposts for affiliates too. For such a long time I was without a rudder as an affiliate. A goal gives you a specific destination you can measure and work towards. If you don’t have either a goal, or a strategy you can stick to with affiliate marketing, it’s easy to lose purpose and drift off in another direction.

When you’re looking for results and don’t have any, it can become completely demoralising! You need to stoke the fire of your own enthusiasm continually or you’re likely to become disillusioned and drop out. This happens to around 95% of affiliate marketers.

But you need to be in the 5% who stick at it and eventually break through and start making consistent sales. When this occurs will depend on the actions you take and how long you keep going for. If something isn’t working, try something else. Focus on the small wins like a hit on a website, or an email lead. Keep your enthusiasm high and you’ll be able to surmount the obstacles which come with the territory. But if you allow yourself to become dissatisfied, it’s much more difficult to keep going.

Affiliate marketing isn’t easy. It’s performance related which means that if you don’t make a sale, you don’t make any money. This is tough in the beginning because you can do a lot of activity which is unrewarded. But once you make a sale, there’s some light at the end of the tunnel. This is the goal of many new affiliate marketers – to make their first sale.

Once you have some positive feedback in terms of success, you can focus on the activities which brought it about. But until this happens, you very much need to trust the process. If you’re also paying a membership fee while this is happening, there can come a point where you decide it’s simply not working! This is common, and people drop out. But if you have a coach you can trust, things are so much more sustainable.

An affiliate marketing coach can help you overcome negativity, indecision, hesitancy and self belief issues. A coach can help you see things in a different light and to notice limitations in your thinking.

For me this has been a complete game changer, and not just for affiliate marketing. When you notice your own self talk is talking away your success and happiness, you realise you are the creator of your own outcomes. As you remember to change your self talk and thinking habits, you realise without belief there is no action. So belief is everything.

The person we listen to more than anyone else in life is ourselves. We talk to ourselves in our head constantly. Re reaffirm what we think and believe about ourselves continually. If we can learn to tap into this power, and start giving ourselves more positive commands, then we can grow both personally and professionally in a much more congruent way than simply through thinking, planning and attempting things in only the physical aspect of our affiliate business.

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