18/02/2019

Start A Digital Marketing Business In 2019

Yo, what’s up guys welcome to the blog. So I’m currently writing my goals for the day the tasks I want to achieve for the day I’ve realized that if I don’t do this, and the days I haven’t written this, my productivity goes down. So this is really happening. So I’ll share today’s goals with you guys. So the goal is to just complete each task list.

One by one and try to minimize any procrastination between each goal and basically have a solid productive day

breakfast check whatever guys what’s up its various peanut butter flax and chia seeds. And

one thing that I really want to change about myself and that is my habit of checking my phone every 10 minutes. It’s literally the main cause of all the procrastination that happens between my tasks that I am working on. And I’m trying to keep my phone away from me as much as I can. But the thing is, my work is on my phone. And you know, I am very responsive at the phone if it’s ever a client, or if it’s you know, to blind anyone on Instagram or anything like that, but I need to set a time schedule for these things.

So and you’re like keep time for blind time for the blind comments and you do keep time away from my phone because it really really slows me down. So if this is something that you

went through in the past or go to let me know in the comment section down below how you were able to get over this phone procrastination habit, I would love to get some tips today.

So I’m all desktop right now. I’m supposed to be going for a meeting in some time regarding my online coaching business and Yep, that’s what I’m going to be wearing. I pretty much live in gym clothes all the time. Guys talks about being self employed, right? I started my online coaching business in July and honestly, it’s been the best decision I ever took in my life. I feel so grateful and blessed to have the opportunity to train so many people from all over the world and basically make fitness a lot more enjoyable and sustainable part of their life. Show them how good health can impact every area of their life and

judicial and what their bodies are capable of. So that’s been a blessing and this meeting that I’m going for right now I can’t share all the details with you all but and basically stepping my online coaching game up one notch

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some grabbing a quick meal before I head out. This might just be my pre workout meal as well keeping it very simple doll lentils, veggies give me a very light because I want to enjoy this vegan burger neither I’m having a craving for so I’m adjusting my calories in the day so that I can enjoy more calories at night. basic basic nutrition tape use it if you plan to go out you want us to stick with your nutrition goals. just adjust your calories earlier in the day so you don’t mess up

Good evening.

Done with that meeting now off to go get a crazy back and biceps session. So that’s my knowledge and I never want to have to feel

There’s good so the movement I just did was the snatch grip deadlift, so it’s different from a regular deadlift because my hand if you saw my hand placement was much wider is going to make your exercise so much tougher and target your back a lot more try let me know if you like it smash that workout but I am starving guys real quick what

Doing post workout today to optimize recovery. Alright, so first things first I’m gonna have half a piece of this vegan brownie. So I’m adding this because post your workout you are gonna optimize recovery if you spike insulin levels so this is a fast digesting carbohydrates, a simple sugar based carbohydrate.

So it’s very beneficial to have immediately post workout. Now this isn’t the best choice I would have something like a banana or something that was really creating this brownie and more better than have a post workout and I’m also going to have a blue red is right now by hand micronutrients, antioxidants great post workout.

Once this is done, I’m going to move on to the proteins so I’m using lean as a ball plant based protein powders got 25 grams of protein per scoop immediately I’m going to have this after I finished my carbohydrate portion of the post workout shake and I’m also gonna throw in five grams of creating more hydrate in this to basically restore

ATP levels you guys could get this protein on alibaba.in and save 5% on your total order if you use the code Rowan five already REMAX mean I was super super hungry so what I’ve got here I have some

tofu vegetables I’ve used Holly and Chipotle, a sauce and a bunch of things to make this super interesting and not blank.

Alright so let’s get into it. What are some of the things I wish I knew when I started my fitness journey when I began my fitness journey like

Most male teenagers, I wanted to have an awesome physique. I wanted to be ripped. I wanted to be muscular. And obviously I wanted to be very active and fit. But the looks, we’re a big priority to me. Now, one of the biggest mistakes I made when I started my fitness journey was trying to look to rip too fast. So if you try to look to rip when you’ve not actually built any muscle mass, you’re going to look skinny and the beginning phase the starting phase of your lifting journey in the gym is actually the most crucial journey when you put on the most amount of muscle so you’re trying to eat last and look to shredded is counterproductive to you and the local you desire. So the first thing I would say is if you’re just starting out in your fitness journey, don’t be afraid to eat more food, eat healthy food, of course, but eat more food, put on a little strength a little bit of size, build your foundation and then worry about going on.

A second thing I would like to talk about. is being afraid of carbohydrates. Now, this doesn’t just apply to people who are just starting out their fitness journey. In fact, a lot of people who have been who have some experience in the gym or who have been on this fitness lifestyle for a while, are afraid of carbs and you don’t need to be afraid of carbs and your enemy carbs, our main source of energy. Yes, too much carbs equals too many calories.

So that is not required, but carbs on its own is not your enemy. So don’t be afraid of carbs. carbs are literally your best friend in the gym. When it comes to performance, making you feel better than the gym and giving you the energy you need to really maximize your workouts which will help you get a better physique in the long run. Also, carbohydrates have a protein sparing effect, which basically means that it helps protein do its job better. So if you’re done with your workout and just suddenly start having protein powder or any other protein source without actually giving it carbohydrates, you’re missing out and put



recovery. So carbs are awesome. Just be wise about how much how many carbohydrates you eat, but don’t be afraid. Another thing that I was over concerned about was supplements. So the way the supplement industry markets itself is like you need supplements in order to build a great physique and that is just not true. So one of the mistakes I made while when I when I began my fitness journey was doing too much research research on what’s the best supplement and what’s the best next best supplement by when in reality you need to focus on what is the best way I can feed my body what is the right kind of nutrition what is the right way to train so if there’s a pyramid I would say focus on your training and nutrition first, then your sleep your recovery your habits and then supplements so supplements definitely do help supplement your lifestyle and make your lifestyle they make fitness and easier part of a lifestyle like let’s say a protein powder is very convenient post workout so nothing wrong with it. But this



nothing magical about it. You need to make sure you’re focusing on nutrition, whole food sources, proper training, recovery, rest, and all that stuff before you even think about worrying about what’s the best supplement. But another thing I would recommend, if you’re just starting out a fitness journey is to either invest in a good coach, there are plenty of good coaches out there. So either invest in a good coach who has a good understanding of macro nutrient requirements, calories and proper effective training. And let’s say hiring a coach is something that doesn’t work out for you because you probably can’t afford it or you don’t have the time for it.

Do your own research. If you’re watching this video, you have access to the internet, you probably have a phone or a laptop. So take some time off in the week in a month. Whenever you’re free and do some research it’s gonna take you a long way. You don’t have to be a fitness freak to know the basic principles of nutrition. Regardless if you’re a banker, if you’re a lawyer. If you work in a call center, whatever your respective field is, you need to know how to take care of your health.



Health is wealth, respect your temple. And it’s going to take you a really long way. How you feel your body day in and day out how much movement and exercise you perform in the entire week. How effective is the exercise you’re doing? All these things play a very, very big role in your overall health, your immunity, your performance, everything. And if you ever feel like there’s something you’re not sure about something you’re confused about related to nutrition or training. I do a fitness q&a every Monday on my Instagram and I answered 99% of the questions I get.

So feel free to send me a question. I would love to share my views on on this and basically clear your doubt and make fitness a lot more easy for you to understand and to really enjoy. So since I’m talking about effective workouts, something that I wish I knew when I started training was to not go to the gym and just go and train chest or just go and train back or just go in



Train your bicep that is an effective way to train. For most of us. Let’s say you have just three days to go to the gym in the week you want to do something like an upper lower full body workout or push pull legs or something like that. You want to basically train multiple muscle groups at once and hit your muscles more often. That is what’s going to help you build the physique you want in combination with proper nutrition.

If you’re just going to the gym and training one muscle you’re either probably overtraining that muscle or you’re not making the most of your time recovery and the potential gains you can make. That’s why I’m stressing so much and telling you guys to get the right kind of guidance whether it’s with someone else or whether it’s through your own research. It’s so important because you can waste so many months and years of you know, and money and resources on ineffective ways to eat and train which is not serving the purpose of your fitness goals.

Some of us just want to be fit don’t really want to put on muscle mass and things like that, which is fine. You can just eat really healthy in moderation, exercise, and you will be fit. But for those of you who have these crazy physique goals, who want to put on muscle mass and want to be lean and ripped, and you know, we’re want to look really aesthetic for you guys. proper training, proper nutrition is super crucial. Otherwise, it is going to be wasting a lot of your time, money, resources, energy and effort. And I don’t want y’all to do that because I did that when I began my lifting. I didn’t have the right guidance, I didn’t have



an effective training or nutrition protocol. Another thing you want to avoid is going on these over restrictive diets because it’s only going to lead you to binge and cheat as soon as possible. And it’s not what fitness is about. Fitness should be about enriching your life and becoming a part of your lifestyle, not something that’s taking over your lifestyle. It shouldn’t be something that you despise, it should be something that you look forward to. It should be something we cherish it should be something that impacts your life positively in every possible way.



So No bro dieting no pro splits. What I mean by bro dieting and bros let’s means non science based non science back information regarding training and nutrition that is really, really not helping you take advantage of the benefits of this lifestyle. Another thing I want to mention is making sure you don’t compare yourself to others. So a lot of us enter this lifestyle and see people who have been doing it for a while with amazing physiques and you can feel demotivated and intimidated at times, don’t fall under that crap.

Whoever you see was an amazing physique, respectable physique and who’s done, it naturally has taken time to build our physique. This stuff takes time. And that’s something you need to understand anything great, anything that’s worth achieving takes time, right? So anyone you see with an awesome physique has been training for a minimum of five to 10 years. So it’s very important for you to not be motivated by that and to not compare yourself to others. Understand your body understand that this is going to take time.

Love the process if you were able to build an amazing physique in just one year you would not respect your physique and if you would not

you would take it for granted and you would not understand life the hard work the patience to consistency the hustle the grind all these things that you learned from this lifestyle literally apply to every other aspect of your life so Don’t be in a hurry don’t confess that to others be patient stay consistent with the nutrition your training your sleep be happy and you’re going to be an awesome to see was babe say what’s up to the blog. Hey everyone, this is ruin. And throughout this week I’m going to be covering how to start a digital marketing agency from scratch and build it up to $25,000 per month, which is my current agency. Right now I have a small office in Connecticut and I’m really going to explain to you some of the things that I really had to consider. And then anybody should consider throughout this whole week going through this and actually going through starting out the agency.

Now before I actually get into the video. Throughout the whole week, I’ll be giving away consultation calls. So if there’s a topic that you want me to cover in terms of digital marketing, please comment down below with the topic that you want me to cover for a chance to win a 30 minute consultation call. If you have a digital marketing agency, I can certainly help you out by getting on the phone with you.

Now let’s go ahead and begin by just starting out and asking and saying actually what actually is a digital marketing agency. I think everybody on my channel is pretty familiar with what it is. But basically what you’re doing is you’re taking clients in you’re providing a service to that client and then you’re letting that client see results through time with the expectation of paying each and every month or paying for a one time service etc as like



That and it’s really important to understand that agency has a ton of different services that you can provide. So I think that’s the number one important thing is to start off with an agency is to really understand the product or the service that you have. But a lot of people don’t really understand this. A lot of people don’t understand that all the digital marketing agency really is is it’s a bridge from customer to freelancer, right? A lot of the times, including my digital agency, although we have four people in house working our agency utilizes freelancers a lot. So really, the difference is the difference between a freelancer and an agency is that the agency finds freelancers for the client, so it’s just a bridge.

A lot of the times the digital agencies aren’t actually doing the work inside the house, they’re basically just finding the customer finding the freelancers and bridging the gap. And once they do that, they get paid a percentage or a dividend or monthly retainer, whatever it may be in the middle of that transaction. So once you really start to understand that that’s your overall goal with a digital marketing agency is it really starts to shape your mindset and in this video, your mindsets really going to be shaped that’s

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So how you should act, how you should perform what daily activities or tasks should you complete day by day, if you own a digital marketing agency, I get that question a lot. And sometimes I’m gonna be real, I’m gonna, I don’t even fucking know, right? A lot of the times I come in, and there’s just a whole new thing to explore.

I come into work every single day and we’re running 25 clients per month, whatever it may be, I come into work and there’s just like completely different things that I’ve never done before my life just coming up every single day.

So in this video, I’m going to give you my past years experience as to what I’ve been doing day by day to kind of grow my agency to make sure that I keep my clients retained and to make sure that I keep my reputation up because one thing that you’ve really got to make sure you look out for with digital agency is if you’re younger, if you’re like myself, 24 years old, then you’ll know that you know, you’ve may have never owned a business before and this may be your first business that you’re running.

But we were you’ve got to remember that even though this is a digital business, you’ve still got to remember that you can’t just keep aside all of the other things that make a business great, such as customer service, such as customer loyalty, such as communication, such as



Training employees etc. We tend to forget that although this stuff is really digital, and it’s really easy to make money with, we tend to forget this is at is an actual business. So you’ve got to treat it that way before you ever start your agency. You know, keep the mindset as if you’re investing hundreds of thousands of dollars to open a franchise because if this stuff on the internet wasn’t around, opening up a business is extremely expensive, and it’s very cost for the is very risky. And you should take the same practical approach when starting your digital agency, but don’t make that hinder you from actually growing into your success. So in this video, I’m going to cover with you what I’ve been doing day to day in the past year or so, while being in the agency. And I think it’s really important that people see this just because a lot of people may think that, you know, daily tasks and activities are what it’s probably completely not. And it’s not a lot about, you know, prospecting for me, to be very honest with you. Like my first year I wasn’t going after customers because I knew for sure that in the year of 2018, I would fuck up everything.



would just completely Fuck off. I would shit on people, you know, I get bad reviews, whatever it may be, I wanted to flush all this bad shit out on the first year. So the second year when I come across, you know, growing my agency and stuff like that, when I actually have a digital marketing strategy in place to actually start growing and revenue, I can have a system in place that takes a customer from point A to point B and ruin is completely out of the scene. He’s home playing Fallout 76, he’s not at the office. He’s not fucking around. He’s not touching clients. And that’s the goal.

And I think in the first year of business when you’re doing this is to not get discouraged. I know that there’s programs out there that really they, they, you know, they,

they swear that you’re going to get this high number of sales, they swear that you’re going to get a lot of revenue coming in all of this other stuff. And although that’s like really doable, and it’s really scalable. And I think a lot of people have done that, you know, in my first year, I’m at $25,000 per month, which isn’t bad. It’s about 300 k per year plus, but with that being said, I envisioned myself when I started doing this to make like 70 grand a

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month my first year because all the programs online we’re saying that but really your first year you should be looking to just completely Eat shit. Learn everything that you can about digital marketing and learn how to get results, learn a system, document everything. So in the next year when you have all that all that stuff set up when you have your payroll setup when you have your advertising budget setup, when you haven’t, you know, employee setup and you stop clients. We have all of this stuff on the second year, that’s when you hit the pavement running you know, your first year of business really look at it as a learning experience. Because the person that you are on the second year of business is going to be completely different than the first year and you’re going to wish that you waited to get a ton of customers for the second year. Look, I cannot fucking tell you how many times I say no a day to certain business opportunities. And it’s a shame because there’s a lot of revenue being left on the table. But at the end of the day, I don’t feel comfortable taking on 100 clients. I don’t feel comfortable making 100 grand a month and it’s the only reason being is because I don’t have that system in place where I can just come back



be out of the office and let the business run. Unfortunately, that’s just how the way works. I don’t really care. I’m growing into that. But I really wanted to make sure that you really understand that the first year of business, you really got to be getting some customers. Not too many, though, because you don’t want to overwhelm yourself. Because with this stuff, it does take a lot of project management actually get done. So you really got to figure out in your first year, what are you going to do day to day to make sure that you’re delivering an exceptional service so in this video I’m going to cover you know exactly what I did kind of like my first year and I’m going to show you right here throughout the whiteboard. So my first year right, I was basically just doing basic things, right.

I’ll show you some of the things that I was doing that I liked and some of the things that I was doing that I disliked and I’m just going to create a little pros and cons list here. So you can really start to see exactly what I’m talking about here. And you can start to really try to see what’s important for you to do in your first month. And what’s not important because I wish somebody showed me this as well. Right. I was tricked unfortunately.



into a lot of the programs online. One of the programs that I was not tricked by that really helped me in my first year was Joe Soto’s LCA Academy. He did a great job with that and teaching you sales and stuff like that my first year, one of the pros is I focus on service. Now a lot of people will say, Well, hey, you should be focusing on getting customers, you should be focusing on all this and that you should be focusing on really trying to scale your business.

And although that’s real, although that’s true, I firmly believe that if you’re just the best at what you do, if you’re just the best at getting results, your clients will actually refer you to other customers and your name will start to build a reputation within the industry. A lot of people what they’ll do is they’ll focus so much on sales, but they completely forget that they have kinds of service once they don’t service the client and once they keep in bad communication with the client then they start to see bad reviews online then they start to see clients firing them and when you start getting clients that fire you what starts to happen is your revenue just completely drops because your revenue is based off how many clients you can retain per month. Alright, so one of the main things that I did was as I focused



On service. Now, in the beginning of year of 2018, I had a really bad problem with service because I was focusing too much on paid ads. And I think you guys have heard me talked about this before, and there’s nothing wrong with it. It’s just I found my core competency to be SEO core competency, meaning, what exactly does your agency niche in and for me, it was SEO, I really learned the skill of actually getting a website to rank on top of Google. And I found that that skill generally lasts much longer that skill generally last better results and clients seem to be more satisfied when you’re running an SEO campaign. alongside with Facebook ads, it really just depends how you’re doing it.

Once I’ve really found my core competency once I found out the exact product exact service that I wanted to sell every single month. Well, then when I started to do when I focused on services, I really got niche down and when I was pitching down, I was looking at a few different industries and I know that there’s a lot of companies that you can market out there but I really started to look into Injury Lawyers I really started to look into Home Services I really started to look into medical just because when somebody



Makes a Google search or when somebody looks season out of this online, not only does that doctor or dentist or injury attorney have the money to pay for the service, but they’re also getting a higher return on investment when they’re getting for the service. So I also looked at realtors and stuff like that. And I stopped working with restaurants, I stopped working with all of this other stuff. So I stopped working with niche niches with low return on investment.

Because if you’re working with niches that have low return on investment, what you’re going to see is that you’re gonna have to get somebody a client 1000 new customers in order for you to just get them a return on investment. For example, a restaurant is that makes an average of $35 per table, meaning every person that eats there, every couple that eats there makes you know, they make $35 well now you’re gonna have to get them 300 something sales just to get you your $1,000 back. So if our retainer is $1,000 per month, let’s say which is very low, and we’re going to talk about pricing and stuff like that in a later video this week, but if your pricing is that $1,000 per month and you get a restaurant

You’re gonna have to get a restaurant 28 clients at 57 cents just to make you your money back, which actually isn’t that bad at all. Now, if your client is paying you 1000 a month, and they make $10,000 off of a client, well, now you’re going to have a much happier clients simply because they’re getting a positive equity of $9,000. So they’re making $9,000 off of your actual search engine optimization service, whatever it may be. So I stopped focusing on niches with low return on investment. One of the definite pros that I did throughout the year is I focused more on networking with higher end people, not just like networking with the chamber events and stuff like that.

And I will say that in my first year, that was definitely something that I did well is I networked a lot and I started networking with not only places like chamber,

you know, not only places like this, where you can actually go to your local town or city and getting to a networking event, but I also started networking with other entrepreneurs, right, and these are people inside of Facebook groups. These are people inside of all of these cool communities online.



And these people are I wanted to make sure that these people were people that I was talking to that were my end user. So let me show you an example. So if an entrepreneur is a web designer, okay, let’s say I knew a web designer. Well, that web designer is selling websites, right? At the end of the day, they’re selling websites. And if I can connect with these with this web designer, and have this web design and refer me to their clients, I get direct access to the client’s website. And then you can sell them search engine optimization service granted that that web designer wasn’t selling that but this is just a case, an example just to show you exactly what I’m talking about.

So I focused in on networking. And one of the cons that I did last year is I bought office space too soon. Okay, so I bought office space way too soon. And the reason why I say that is because when I think when I bought my office space, I was at like, I want to say, like $4,000 a month or something like that. And that was a big problem because my office space was at the time of splitting it with somebody so



Is 550 per month. And that’s kind of a lot when you’re just starting out. So when you’re just starting out, you’re going to have to test, you’re going to have to make failures, you’re going to have to eat shit, you’re going to have to literally not do well for such a long period of time that I highly recommend you save your money. If you save your money, because you’re gonna have to buy software, you’re gonna have to run ads. If you’re a person that’s using Google PPC, if you’re a person that’s may want to specialize.

If your core competency may want to be in let’s say, web design. Well, you’re going to have to, you’re gonna have to ditch out money for graphics, you’re gonna have to ditch out money for development. And a lot of the times throughout your first year you’re going to fail a lot of this stuff because your second year you your second month you your second day, you even tomorrow after you watch this video and you’re gonna be completely different.

You’re going to see that you’ve made mistakes that you’re not going to do in the future. So you really got to signify your process within the first year. That’s why I recommend not getting overhead mean I went out bought office space, which is really stupid. The office space that I’m sitting in right now right now. I don’t I don’t rent it out with anybody. It’s just completely myself.

space, I think it’s like 1500 square feet, whatever it may be. I don’t know how big it is. But basically, I bought this. And it was real big mistake when I started because I learned and tested so much. When I was starting, I’ve spent hundreds and hundreds and hundreds of dollars on my own Google PPC ads, my own Facebook ads, my own search engine search engine optimization services, sometimes they completely flop sometimes they don’t. But that’s really your goal within the first year is to figure out exactly what you’re going to use and what you’re going to test on. So you can really start refining your offer. So you can really start refining your processes. So let’s get back into it.

So that was another con that I had, and the first year now the third pro that I had in the first year is I hired people, right? I think that a lot of times, digital agencies are like scared to hire people because they don’t want to act like grown adults, and they don’t want to pay for payroll. But at the end of the day, I mean, you can’t just freelance all of this stuff, it’s going to be very hard for you to do that. Now I’m going to talk about this in a future video as to who you should hire, etc. and stuff like that. But you’ve really got to make sure that you’re hiring people.



That have a common goal is you and have a common Morales you, you know, you can’t hire somebody that you don’t get along with. And one thing that you can’t do is you can’t hire entrepreneurs that are already entrepreneurs, because they’re just going to want to work on their own business, they’re not going to give a fuck about yours. So you’ve got to really be careful with that, when you’re hiring.

I recommend that you hire people that are younger than it just getting into this stuff. Or that you hire people that are older who have already made based been through their entrepreneurship or, you know, they may have been a good writer, you know, they’re they’re delegate, you know, they’re good at project management, those are the types of people that you want to hire. You don’t want to hire somebody who’s trying to start their own company. That’s a terrible idea.

Because what they’re going to do is they’re going to come in, they’re going to learn everything that you know, and then they’re going to run off with it, and then they’re going to start their own business and compete with you directly. So that’s the definitely the pro I can make. Now, you can also say that this is a con You can also say that this was a con right here because I could have saved a lot of money while hiring that person. But now I have somebody who’s trained and skilled and knows exactly what I’ve been doing for a whole year. So when I do want to step away from my business when I do actually want to get away from clients.



I actually do want to just run the agency and just kind of like grow my own blog or something like that. I have somebody that has extreme knowledge in terms of hiring in terms of web design, in terms of SEO in terms of my market in terms of the people that I collaborate with.

And that’s kind of that level and you can kind of call it an executive assistant at the time now, it’s turned more into project management and business development. But at the time, it was kind of like an executive assistant because when I was making like, $4,000 a month, I didn’t really know what I was doing, you know, I kind of had clients was coming in, I was getting fired all the time, I wasn’t doing a great job and I was just getting fired. And that person really saw that and that allowed me to make changes into my business. So if there’s one thing that I can tell you about a person that’s hired is that they’ll have a completely different set of eyes on your business that you won’t even notice and it allows you to make better changes because of that right. So that’s definitely could be a con as well. And one of the other cons that I did when I started out my business is I really liked

Okay, this, let me get this right here. When I started my business, I really lacked client communications. Okay, now this right here is probably when I say the easiest way to go out of business, it is the easiest way to go out of business, right? If you’re lacking client communications, that’s the most important part of a digital marketing agency, right? One Agency could perform could get extraordinary results. Another agency could not not perform maybe like 25%, let’s say this agency doesn’t do as well as this agency. Well, what happens is, is the agency that’s in contact communication with the client the most as long as the work is efficient. I mean, it can’t be like terrible work. But as long as the work is comparable, the person’s going to have a better experience with the agency that’s been in communication much longer. The simple lying reason for that is although we’re looking for these digital results, although we’re looking to actually provide results for clients. We also want to make sure that we are



in constant communication with our clients, because then it’s going to give them the reasonable doubt that you’re actually doing what you’re saying you’re doing. So let me know if you’ve enjoyed this video. I’m excited for the next video tomorrow. And today, we really talked about the pros and cons that I’ve really saw inside of my first year in business, you know, my pros, I focused on service, I really became a core competency, which I recommend for everybody to do. And then I really started looking into hiring people, right, the cons, I got office space too low I was working with niches with law investments such as restaurants. If you go on my Facebook profile, you’ll see that I’ve worked with a ton of restaurants and I really lacked client communications which then turned into really bad service for the clients which then turned into damage ratings as well as you know, this client communications and just not really building the relationship well so if you’ve enjoyed this video, let me know the comment down below on a topic or suggestion that you would like me to cover in terms of digital marketing agency and I’ll see you guys in the next one.
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17/02/2019

Skills That You Need To Learn and Master in 2019

You struggling to study the medical school or maybe you just want to study better. In this video I’m going to give you my five tips on how to study better with proven strategies and techniques that you can use to study better get better grades, but spend less time doing it for and get to all those tips after this chat.

Alright guys what is going on last year for them to journey helping you succeed on your medical journey with a little bit less stressed this video I’m going to teach you all the hottest study better and in particular, if you are a student, whether you’re a pre med, a first year med student, and you feel like either you are not doing well or you are doing just fine, but you’re spending an excessive amount of time doing it. This is the video for you.

I totally get. I used to be in your shoes. I was spending eight to 10 hours of med school studying and not getting the results I wanted. And then I found these techniques I discovered them now give them to not only you guys but also my coaching students and the results have been



Amazing for all of us. So I want to just make a video about these are my five top tips on study methods for medical school. Tip number one. And this is by far my favorite technique. And you’ve probably seen in my other videos, which is called my brain dump.

So it is not the best use of a name. But the brain dump is amazing to identify gaps, your knowledge, the worst thing that we can do as many students as pre meds is study excessively and then when the test comes around, we realize oh crap, I actually don’t know this information you want to minimize as many of those occurrences as possible in the brain dump is amazing for it. So this is how it works.

Usually when we go through like Jeremy read the syllabus we review after a couple of iterations of that learning phase we start to understand the structure of the lecture we know kind of how it started, how it what the middle topics were and how we may not understand all the topics but we know that the flow was so the brain dump is a great technique because all you do is you grab a blank piece of paper you may grab you know just a blank piece of paper and nothing Britain it and use the

See: How to Improve Your English Skills in 1 Year!

That memorization of the flow you know, you may have started with stats you may have then went on to the diagnosis of the patient the treatment and then you know future direction of how that disease will be treated you kind of remember those directions so now as you know the flow act like you have to teach that lecture to somebody for years younger so if you’re in med school teach it to somebody in college if you’re in college you just somebody high school to forced to simplify it and I just regurgitate info does right out as quickly as possible everything you can remember through the flow of the lecture. And you’ll realize that Moses things you may do pretty well on depending on how well you’re viewed, but there’s going to be things that you’re going to struggle from going from point A to point C, you’re going to know Okay, I know it starts here and in here, but I have no idea what that connecting thought is.

And this is amazing use of the brain dump because it helps you identify your gap in your knowledge. That’s the thing that’s going to get you on a task to you in cash right now using this technique. So as you’re writing, you know, you’ll realize okay, I don’t know how to go from here to here. I know there’s a piece of detail here about totally missing.



It to start it underlined and highlighted whatever you want to do and finish the rest of the lecture. When you’re done with the page, you’re going to have loads of marks on your first time around, go back to your lecture, go back to your review material and fill in those blanks. You know, I’m trying to understand the material better, and then do it again.

See also: 3 Skills That You Need To Learn and Master in 2019

Now, the one thing that I want to tell you about the brain dump is you want to be as quick as possible so it’s not perfect and writing you don’t need to make it look like an outline you can scribble, you can read abbreviations, you can, you know, just write as quickly as you want misspelling is totally fine.

You’re just trying to identify your gaps you want it you want to tell yourself, okay, I really don’t understand this, I need to go back and review it.

So I try to spend anywhere 510 minutes on a brand up and spend more time reviewing and then come back and do the practice again. So the brain dumps amazing technique, guys, I totally encourage you guys to check it out. So tip number two is what I like to call my review container. So again, going on to the worst case scenario when we hit the test actually a couple days before the test.

There’s usually some topics that start to Give us some difficulty and we tell ourselves either we don’t have time or this is probably not going to show up in the test and if it doesn’t show up on the test I’m scared you know if that’s usually the conversation we have in our heads so the review containers amazing to solve all those problems. Basically what it does is as you’re going through the lecture for the first time or during the review cycle, make a list on a Word doc or Google Doc the topics that can be travel or you can take it to a more physical level you can just take scratch piece of paper you know you can have a long piece of paper to shred it in write the name of the topic or the question basically after you have your list of topics from electric just put in a plastic bag printer you container or if you’re using a digital copy you can keep it in your Word doc every night just grab two or three randomly forum your you know your bag or you container and try to do the brain dump on them.

Try to answer and dry out a diagram whatever may be basically what you are working on your weaknesses from the very start so versus waiting since you know day to day.



Two or day t minus one from the exam you’re working on your weaknesses day in and day out. But there’s something for the container that you starting to get you’re trying to master because you’ve seen it multiple times.

Now you can take it out but there’s something that you take out and you struggle still put it back in and you know, give it another day or another repetition and see how do you improved over time what you’ll find is that I really container will get smaller and smaller because you’re working on those weaknesses more and more and buy a test comes around there’s less and less that is going to give you difficulty so I’ll other container especially for somebody that’s has that test anxiety like, oh, shoot, I actually don’t understand this over time, you’re going to work on those weaknesses, which is super important for you to study. So tip number three, and this is for all of you guys.

I love studying and as what I like to call strategic group study. So instead of doing the typical format of group setting, which is you just show up in a room he said today we’re going to go over lecture two and we’re just going to read and maybe ask some questions here in their strategic group setting is where you do the learning first. You come up with the questions.

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So, for example, you go through your lecture, you think maybe five questions that you think the professor to ask about a topic. It may be something very difficult, maybe specific or maybe more broad and like, such as draw a diagram of this had an Excel sheet or some type of collective place where all of your group members can enter questions.

Excel sheet is amazing because it all the members can just type in their questions for each of the lectures, then meet a couple of times a week, maybe two times a week, maybe three times a week and just do those questions.

You know, your classmates are going to ask you their questions, you’re going to ask them yours and see who gets dumped by what help each other, again, identify their gaps, but this is a great way to assess what everyone thinks is going to be important on the test and start to learn from it.

But first, you’re doing the learning first you’re not doing that thing where you’re using group studying as you’re learning because sometimes each group works differently and you may not have gathered some info that you would have by yourself so gathered and fill yourself come over the questions and have your group members quiz with your classic question. Back to you. skills that you need to master. Now, before it’s too late to the contrary, you may come up with the proverbial phrase or the statement that it’s never too late to start something new.

True. But I find this phrase must have been created by either the procrastinator or philosopher of medieval time. But we are living in a modern era because I find world is becoming more and more competitive every day slipping out of our life, every passing generation find said, Really exasperating to compete in this ever changing market.

So do you think that we have free time for realization or enough years in our life for contemplation? No way, which is why I don’t truly anymore believe in the proverbial statement that I said at the beginning.



That it is a times too late to learn some skills so learn it in the time not wait for the time so without much further ado as I find both of us being on the same page now let’s get started talking about the skill set that you optimizer now or never or let’s make it your new year agenda resolutions so the very first skill that I have to tell you today is communication skills.

I know this is ringing some bell here you are thinking that I’m talking about being in the master of English language no I’m not talking about that I’m talking about just simply plainly being a pleasing conversationalist I’m talking about relation what you create on the basis on the foundation of being a pleasing conversation list. Yep, it starts it starts with your family, the way you get started talking to them are your words pleasing to the ear.

Off the listener being it in your personal life or professional life it does give you guarantee to create better and better relation every year every passing day in your life Trust me. So the second in the list is confident public speaking well whenever I talk about public speaking I find myself in the seven seven probably because I understood the importance of public speaking in this world specially in today’s time in this era what we are living in as I mentioned at the beginning every single day it’s being more and more competitive.

So the third that I’m going to talk about is develop some unique personality traits among which I suggest one every single time I talk to people develop a great influence over others people skills for that you have an entire video I mean, that is an article which you can get at the end of this video created by rocky Sagal your shopping list can wait for some time your birthday bash can certainly Wait, who was here? But what cannot wait is the set of skills that I talked about.

If you don’t do it now, it’s actually actually late. It’s still thousand 19. What the heck are you waiting for? learn and develop those three skills and be the master of your craft this year. 2019
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Study Plan for NEET 2019

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This is the last chance and you can say the word item table if you want to follow you can otherwise there will be no chance to get good marks take a job or maybe occurs so it’s really midnight video Telecom. Please like my video share it with your friends and subscribe to my channel and also don’t forget to press the bell icon to get the latest updates whenever upload any tips tell them thank you so much. Bye bye.
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See also: How to Prepare for Board Exams in 20 Days 2019

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Amen but I woke up what help Carnevale Geeta Exotica guess up a nightcap and I sat sat is Dean naked around social media go please friends about career I’ve got up at the top YouTube case it is a matter of education purpose Kelly para para Valentine toppling girlfriend or boyfriend said we’ll we’ll do a cookie conservation 22nd technique or

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01/01/2019

Choose Your Fitness Classes With Care and Have Maximum Health Benefits

It seems as if everyone around wants to stay fit and healthy. It also seems as if everyone plans to join a gym and get total fitness. Maybe not everyone but it's true that more people today want to gain fitness and health benefits. It's also true that more people are joining gyms these days in the hope of achieving desired fitness level and health benefits. Fitness classes are now in great demand and in fact, they are coveted by people of all age groups. Some want to lose weight while others are desperate to tone the body, and all this makes them join a gym.

It's perfectly normal for people to join gym and try to tone and chisel the body in order to look good and make an impression on the world and people around. However, health-conscious people sometimes make the mistake of choosing wrong classes, which fail to give them the desired results. They often rush into joining a fitness centre even without assessing its classes, facilities and equipment. As a result, they end up losing a lot of time and money with exercises neither beneficial nor easy for them to do. It's therefore important to join only those classes that meet specific fitness requirements.

In order to choose a right kind of fitness class, one should be first aware of their workout strength and weaknesses. One should know in advance that weights can be rigorous and physically demanding while aerobics not. More so, one should enrol for a combination of circuit training and weight if the prime target is to get as toned and chiselled a body as a bodybuilder possesses. You simply can't enrol for aerobics hoping to craft the body and get rippling muscles. There has to be a clarity of thought else your investment may be squandered away without fetching any concrete results.

The best strategy would be to first consult a professional health trainer or expert and get a complete idea about right fitness classes. Once the kind of classes is ascertained, the next step should be about knowing the nature or method of training. Fitness goals and time-frame often determine whether group workouts or one-on-one training will do the trick. Both these factors will also play a role in determination of the cost that your fitness classes will entail. After that, you can decide whether to chart out your daily, weekly and monthly fitness goals.

Once fitness goals are fixed, one can go ahead and choose from available local gyms based on the requirements. This is how fitness targets are achieved, or this is how most people go about achieving their fitness targets. You should follow the same route as any diversion from this standard path means you will have to face problems. You should consult an expert before embarking on a fitness journey as this gives you an indication of treading the right path. So, be careful in selection of your fitness classes and join only a gym that meets your requirements with ease.

 The health and motivation for shift work has been known to have its own peculiar demands. This has set it apart from jobs that have traditional hours of work. Shift work has its own health merits. The shift work has been created to aid workflow processes between employer, employee and tasks at hand. Over the years, it has been noticed that workers identified in shift work often receive better health plans, health products and remuneration and by this, give shift workers time to do other tasks or personal chores while being watchful of individual mental health.

However, the scientific and medical communities report continually that shift workers concerned stand an increased risk of certain health disorders and mental health challenges that have severe negative impact on the general well-being of work shift staff which may not be achieved until the right health products are used.

There is a concern for the 9 to 5ers, as one sees a case of the health of those who barely get by with the hard life of routine which most times is viewed to compensate only the boss at the top. Furthermore, we sought to consider those who work less conventional hours that include working shifts at night. Any way it is looked at, an adequate welfare plan should be in place for them while introducing supplements of health products.

Researchers have discovered that those more at risk of suffering certain mental health challenges and chronic ailments or diseases, are shift workers, such as flight attendants, police officers, doctors, bartenders, nurses, and the like. Shift work can be classified as any type of work schedule that involves hours that are uncommon, or unusual when comparing this type of work schedule with the traditional work schedule that occurs within the day between 6 am and 6 pm.

For clarity, the term shift work can refer to rotating shifts, working overnight, evening shifts and other flexible shift patterns desired or arranged by the employer that also addresses the challenge of mental health in shift work platforms. In other to assist shift workers, first aid boxes can be kept handy and filled with health products for shift workers.

It's been recorded by the Bureau of Labor Statistics (BLS), that over 16.8% salary workers and full-time wage workers are employed to work alternative shifts. Another interesting discovery made is that evening shifts are the most common alternative shifts, which have their working hours starting at between 2 pm and midnight. Work schedules may also constantly change as a result of irregular work shifts that also result in mental health and hormonal imbalances.

In this article, we take a look at what the resultant effects of what shift work are, what shift workers can potentially do in other to lower their risks of diverse health problems and what salient reasons could possibly be behind these findings. The mental health and prescribed health products of shift workers should not be left unaddressed as this plays an important role in the health and total well-being of the workers.

At first glance, it appears as though shift workers have and work different hours compared to the regular workers' typical 9-to-5 routine. Reports also show that this is not the only underlying factor, as one key factor also is an increased risk of some diseases.

Some medical associations such as the Medical News Today have reported on studies that relate lack of usage of health products and increased risk of certain health problems with shift work. These relationships have seen discoveries ranging from the predictable to the most amazing jaw-dropping situations.

A reputable medical journal published a meta-analysis in 2014 which suggested that shift workers face an increased risk of type 2 diabetes. This is a red flag. Taking into consideration, shift workers rotating shifts also face an increased risk of 42%. So we see a need for the inclusion of health products as ready supplements for shift workers.
Human beings are the only creatures able to shed tears in response to emotional stress. This is what makes us different from animals. But because of social, cultural or parental influence, crying makes us feel embarrassed and uncomfortable. How often have we heard the admonition "Big boys don't cry." It is dinned into the minds of children, that crying signifies weakness. An advertisement on TV showed how a boy who throughout his growing years was reminded that 'boys don't cry.' He grew into an emotionally repressed adult and became moody, glum and short tempered. Later in life he turned into a tyrant and wife batterer and was convicted for domestic violence.

In ancient literature we read about great heroes who were not afraid to cry. Achilles cried at the death of his friend Petroclus. Aneas wept for the loss of his friends and companions in war. In Egyptian mythology Isis wept for the dead Osiris. In the Bible, we read that Jesus wept at the tomb of Lazarus. In recent times Presidents like Theodore Roosevelt, Ronald Regan, Clinton and Bush (Sr) have been known to shed tears in public. So crying is not just the prerogative of women. Males also shed tears in public, disputing the belief that 'boys don't cry.' Of course women cry more readily than men. But girls who break into sobs at the slightest provocation are called 'cry babies' and even suspected of emotional instability. Neurotics cry easily and alexithymics don't cry at all.

God has endowed human beings with a gamut of emotions - to feel, to cry, to be happy or sad or angry. Crying is a healthy response to some of life's problems. We shed tears of joy when we are happy. People who receive unexpected awards or recognition are overwhelmed with tears of joy. Some people cry out of frustration. Children, who cannot have their way or cannot retaliate against elders, exhibit their frustration through tantrums. But usually crying is associated with grief. The loss of a loved one or a job or a business or even a pet are hurtful psychological experiences which create a great deal of stress. Tears are one way to relieve tension and initiate the process of healing.

Crying is a normal response to bereavement. When sadness reaches a peak of intensity, tears bring therapeutic release. Once the crying stops the body relaxes, heart rate slows, breathing becomes regular and blood pressure is back to normal. So crying is actually a transitional point between tension and feeling better. It will not make problems disappear but will help put them in perspective so that one can deal with them in a level headed way.

Even 2000 years ago the Greeks and Romans were aware that shedding of tears relieved tension. "It is a relief to weep. Grief is satisfied and carried off by tears," said the poet Ovid. Aristotle was of the opinion that crying "cleanses the mind" of suppressed emotions. Freud and Breuer considered crying "an involuntary reflex to relieve tension and allow blocked negative emotions to be released."

Professor William Frey of the University of Minnesota in his study said that chemicals which build up during emotional stress are removed through tears. Tears associated with emotions have a higher level of certain proteins and chemicals such as magnesium and potassium. Manganese which affects moods was found to be thirty times of greater concentration in tears than in blood serum. So unalleviated stress was likely to cause heart attacks or even damage certain areas of the brain.

The presence of the hormone Prolactin in tears explains why women cry more easily than men.

Alexander Fleming (discoverer of Penicillin) did a chemical analysis of tears and found that they contain an enzyme Lysozyme which dissolves the outer coat of many bacteria. Through suppression of tears we may suffer both physical and emotional consequences.

Weeping is not weakness. Those who put on a brave front and bottle up their emotions are merely internalizing their pain and suffer symptoms like headache, peptic ulcers, high blood pressure, irritability or depression. Inability to cry can make a person dysfunctional. Men giving vent to tears is now acceptable in society. In Japan they call it the 'crying boom' encouraging people to express their emotions.

God has placed in our bodies a natural provision for relief of tension and grief. Everyone grieves differently depending on one's personality, coping skills, faith, nature of loss and tradition. In some cultures it is okay to cry loudly without inhibitions and make a show of their grief. I witnessed a death in a Khurdish community in Iran. It was frightening to see women tearing their hair, clawing at their cheeks to draw blood and rolling on the ground, and screaming. They believed that the departed soul would rest in peace knowing how dearly he or she was loved.
It seems as if everyone around wants to stay fit and healthy. It also seems as if everyone plans to join a gym and get total fitness. Maybe not everyone but it's true that more people today want to gain fitness and health benefits. It's also true that more people are joining gyms these days in the hope of achieving desired fitness level and health benefits. Fitness classes are now in great demand and in fact, they are coveted by people of all age groups. Some want to lose weight while others are desperate to tone the body, and all this makes them join a gym.
It's perfectly normal for people to join gym and try to tone and chisel the body in order to look good and make an impression on the world and people around. However, health-conscious people sometimes make the mistake of choosing wrong classes, which fail to give them the desired results. They often rush into joining a fitness centre even without assessing its classes, facilities and equipment. As a result, they end up losing a lot of time and money with exercises neither beneficial nor easy for them to do. It's therefore important to join only those classes that meet specific fitness requirements.
In order to choose a right kind of fitness class, one should be first aware of their workout strength and weaknesses. One should know in advance that weights can be rigorous and physically demanding while aerobics not. More so, one should enrol for a combination of circuit training and weight if the prime target is to get as toned and chiselled a body as a bodybuilder possesses. You simply can't enrol for aerobics hoping to craft the body and get rippling muscles. There has to be a clarity of thought else your investment may be squandered away without fetching any concrete results.
The best strategy would be to first consult a professional health trainer or expert and get a complete idea about right fitness classes. Once the kind of classes is ascertained, the next step should be about knowing the nature or method of training. Fitness goals and time-frame often determine whether group workouts or one-on-one training will do the trick. Both these factors will also play a role in determination of the cost that your fitness classes will entail. After that, you can decide whether to chart out your daily, weekly and monthly fitness goals.
Once fitness goals are fixed, one can go ahead and choose from available local gyms based on the requirements. This is how fitness targets are achieved, or this is how most people go about achieving their fitness targets. You should follow the same route as any diversion from this standard path means you will have to face problems. You should consult an expert before embarking on a fitness journey as this gives you an indication of treading the right path. So, be careful in selection of your fitness classes and join only a gym that meets your requirements with ease.


Article Source: http://EzineArticles.com/9419293
It seems as if everyone around wants to stay fit and healthy. It also seems as if everyone plans to join a gym and get total fitness. Maybe not everyone but it's true that more people today want to gain fitness and health benefits. It's also true that more people are joining gyms these days in the hope of achieving desired fitness level and health benefits. Fitness classes are now in great demand and in fact, they are coveted by people of all age groups. Some want to lose weight while others are desperate to tone the body, and all this makes them join a gym.
It's perfectly normal for people to join gym and try to tone and chisel the body in order to look good and make an impression on the world and people around. However, health-conscious people sometimes make the mistake of choosing wrong classes, which fail to give them the desired results. They often rush into joining a fitness centre even without assessing its classes, facilities and equipment. As a result, they end up losing a lot of time and money with exercises neither beneficial nor easy for them to do. It's therefore important to join only those classes that meet specific fitness requirements.
In order to choose a right kind of fitness class, one should be first aware of their workout strength and weaknesses. One should know in advance that weights can be rigorous and physically demanding while aerobics not. More so, one should enrol for a combination of circuit training and weight if the prime target is to get as toned and chiselled a body as a bodybuilder possesses. You simply can't enrol for aerobics hoping to craft the body and get rippling muscles. There has to be a clarity of thought else your investment may be squandered away without fetching any concrete results.
The best strategy would be to first consult a professional health trainer or expert and get a complete idea about right fitness classes. Once the kind of classes is ascertained, the next step should be about knowing the nature or method of training. Fitness goals and time-frame often determine whether group workouts or one-on-one training will do the trick. Both these factors will also play a role in determination of the cost that your fitness classes will entail. After that, you can decide whether to chart out your daily, weekly and monthly fitness goals.
Once fitness goals are fixed, one can go ahead and choose from available local gyms based on the requirements. This is how fitness targets are achieved, or this is how most people go about achieving their fitness targets. You should follow the same route as any diversion from this standard path means you will have to face problems. You should consult an expert before embarking on a fitness journey as this gives you an indication of treading the right path. So, be careful in selection of your fitness classes and join only a gym that meets your requirements with ease.


Article Source: http://EzineArticles.com/9419293
It seems as if everyone around wants to stay fit and healthy. It also seems as if everyone plans to join a gym and get total fitness. Maybe not everyone but it's true that more people today want to gain fitness and health benefits. It's also true that more people are joining gyms these days in the hope of achieving desired fitness level and health benefits. Fitness classes are now in great demand and in fact, they are coveted by people of all age groups. Some want to lose weight while others are desperate to tone the body, and all this makes them join a gym.
It's perfectly normal for people to join gym and try to tone and chisel the body in order to look good and make an impression on the world and people around. However, health-conscious people sometimes make the mistake of choosing wrong classes, which fail to give them the desired results. They often rush into joining a fitness centre even without assessing its classes, facilities and equipment. As a result, they end up losing a lot of time and money with exercises neither beneficial nor easy for them to do. It's therefore important to join only those classes that meet specific fitness requirements.
In order to choose a right kind of fitness class, one should be first aware of their workout strength and weaknesses. One should know in advance that weights can be rigorous and physically demanding while aerobics not. More so, one should enrol for a combination of circuit training and weight if the prime target is to get as toned and chiselled a body as a bodybuilder possesses. You simply can't enrol for aerobics hoping to craft the body and get rippling muscles. There has to be a clarity of thought else your investment may be squandered away without fetching any concrete results.
The best strategy would be to first consult a professional health trainer or expert and get a complete idea about right fitness classes. Once the kind of classes is ascertained, the next step should be about knowing the nature or method of training. Fitness goals and time-frame often determine whether group workouts or one-on-one training will do the trick. Both these factors will also play a role in determination of the cost that your fitness classes will entail. After that, you can decide whether to chart out your daily, weekly and monthly fitness goals.
Once fitness goals are fixed, one can go ahead and choose from available local gyms based on the requirements. This is how fitness targets are achieved, or this is how most people go about achieving their fitness targets. You should follow the same route as any diversion from this standard path means you will have to face problems. You should consult an expert before embarking on a fitness journey as this gives you an indication of treading the right path. So, be careful in selection of your fitness classes and join only a gym that meets your requirements with ease.


Article Source: http://EzineArticles.com/9419293
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The Importance of Regular Physicals - Stay Healthy and Happy

Many often know they are due for a physical, but find themselves wondering, "Where can I get a physical exam near me?" There are likely many options, and a great place to start is with an online web search or by stopping into a local doctor's office. Typically, the professionals there will be more than happy to help, or direct elsewhere depending on one's specific needs.

Whether one thinks a yearly checkup is necessary or not, they can't make things worse. This is especially true for those that consider themselves to be in good health and find no need to see a doctor. Sadly, about a third of American people who are living with a chronic disease were or are unaware of their health condition. It's true that a chronic disease causes a large percentage of deaths that could have been avoided. The best prevention is to get a regular checkup.

Preventive care to avoid a chronic disease doesn't only happen in the doctor's office. In life, individuals should watch how they live, learn, exercise and work. Taking control of health care is only one step. Getting that yearly physical exam is crucial to staying in good health, and should be a necessary part of everyone's routine.

As previously stated, it's better to be safe than sorry. When going to the doctor of one's choice every year to get an update on vitals, one will feel as though they're in charge of their overall health as best as they can be.

A person's height, weight, cholesterol level, blood sugar, and blood are typical things that a doctor will check during the physical exam. Any sudden spikes in blood pressure may warrant further tests and a plan for treatment can be put into place before things become worse.

An annual physical exam may include any or all of the following procedures: It's true that prevention is the key to cure, which is why one's health care is so very important. Choose an office or provider that makes things comfortable and offers complete care and advice as to the recommended changes necessary to stay or become healthy.

One should expect their quality of life to improve drastically when they align with the right group of professionals. Skip the chances of having to treat a condition once it's in full effect, and take the necessary steps to keep it from happening. Taking into consideration the patient's current condition, family health history and goals a doctor can set up a plan and help put it in motion to improve one's life and health overall.

Schedule an Exam

When ready to schedule an exam, call the choice office or stop in. get a date set on the calendar and then begin gathering any family health history to relay to the doctor at the appointment. They'll need to know who's in the family and who the patient lives with along with their ages and basic information. They'll also need to know all of the patient's medical history as well as that of their immediate family members.
Sweating is important for individuals in order to get rid of toxins in the body. In addition, sweating also allows individuals to boost endorphins, allowing them to reduce pain and promote positive behavior.

However, sweating may also lead to serious conditions that can affect your performance and confidence. Fortunately, individuals can now make use of a sweat guard or sweat proof shirt. Below are some of the sweat problems that can be prevented with such item.

Body odour

One of the most common problems with regard to sweating is the occurrence of body odour. It can be prevented by using antiperspirants or deodorants. With the use of these products, odour can be reduced and bacteria can be prevented. However, there are cases when individuals sweat severely where in antiperspirants cannot conceal the smell. With the use of a sweat guard, you can get rid of sweat on your armpits since it can absorb perspiration and keep your outer garments dry.

Hyperhidrosis

The next problem when it comes to sweating is hyperhidrosis. It is a medical condition that causes a person to sweat without the normal triggers of heat, exercise, or emotional signals. Individuals with this type of condition can sweat even when the temperature is cool or when they are at rest. Using a sweat proof shirt or guard can help you reduce this condition since it can stop excessive sweating problems. In addition, it can also stop sweat marks and stains, which can help you improve your confidence.

Hot flushes

Hot flushes are a condition that is commonly experienced by women since it can occur just before and during the menopause whilst a number of hormonal changes happen in the body. Because of this, women need to change clothes regularly. Using a sweat guard allows women to reduce this condition since sweat guards are impenetrable. Other than that, sweat guards are perfect for business, work, gym, sports, evening, and day wear.

Night sweats

Another condition that is experienced during menopause is night sweats. This condition is a normal part of the menopause period and also occurs during times of illness or fever. Night sweats can also be experienced by other individuals when they use too many blankets on the bed or as a side effect of some medications. Making use of a sweat guard allows you to have better sleep since it is ultra-comfortable, ultra stylish, ultra effective. Plus, sweat proof undershirts are so comfortable and they feel like a second skin.
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Some Useful Tips For Avoiding Shoulder Injuries And Pain

If you work out habitually or reach items from heights regularly, you are at risk of developing a shoulder injury. People who are active in sports are also at higher risk of hurting or injuring their shoulders.

You may not know it but your shoulder joint has the greatest range of motion, especially when compared to the other joints in your body. And because of its mobility, the shoulder has high tendencies of being injured.

The good news is that there certain tips you can keep in mind to avoid injuring or hurting your shoulders. These tips include the following:

Observe good posture. Maintaining proper posture is crucial to long-term shoulder health. When you maintain good posture, your shoulders are in the most stable position they can be in and the more stable they are, the lower the risk of any injury. Maintaining good posture is also important when exercising, especially when doing shoulder workouts.

Stretch after working out. A lot of fitness experts say that active stretching is an exceptionally useful tool to maintain mobility. When you exercise, your muscles contracts and shortens. To maintain your body's flexibility and ideal alignment, you have to stretch after working out. Your body will be at risk of losing mobility if stretching is not performed in combination with the exercise.

Strengthen your shoulder's external rotators. Subacromial impingement is one of the most common injuries that occur within the shoulder. This injury causes pain during internal rotation (the same motion that enables you to throw a ball). You can reduce the tendency of shoulder impingement and pain when you strengthen the external rotators. You can achieve this goal by adding some band or cable resisted external rotations to your warm-up exercises to properly stimulate your shoulders.

As much as possible, avoid lateral raises beyond 90 degrees. Another usual cause of subacromial impingement is doing lateral raises too high. In general, some trainers instruct raising the arms to ear-level, which is above 90 degrees. However, physical therapists say that when you abduct your arms or raise them out to the side too high, your shoulders will have to externally rotate to prevent impingement. If this is not done properly, you are at risk of hurting or injuring your shoulders.

Improve your upright row. Lastly, upright row pertains to a safe and effective shoulder building exercise. However, this has to be performed with good form and at a safe range. If done incorrectly, it can also lead to an impingement condition. To do an upright row properly, make sure your elbows never go above shoulder height. Using the body shape to advise on dressing is a widespread practice among image consultants. Even the fashion media uses body shape in their articles to inform and to give guidance on picking the right clothes.

People are now so tuned to the body shape approach that every one is eager to find out what their shape is. Fueled by its popularity, it becomes a convenient and conventional way for the image professionals to work with.

However, it is not always effective in addressing individual's dressing needs.

First of all, there is no one person who adequately fits into any of the shape. Since we are not created out of mould, every one's form is unique. At best, this approach is an approximation. If we are not mindful, we could get it wrong.

Second, when we focus too narrowly on body shapes, we not only limit a person's options in dressing, we also overlook some of the real body challenges that the individual faces as well.

For example, a lady whose hips are wider than her shoulders with well-defined waist is 'typed' as having a pear body shape. In theory, 'pears' are advised to play down on the bottom and show off the shoulders and arms. However, not all 'pears' are created equal. What if, instead of a heavy round bottom, this lady has the weight distributed between her bottom, hip and thigh? What if this lady has no issues in showing off her curves but is rather concerned with her flabby arms? In this case, a pencil skirt in dark colour could help to show off her curves and accentuate her waist. She would also want to avoid sleeveless and strapless tops that are sometimes recommended for 'pears'.

Lastly, getting too caught up with our body shape could have an adverse effect on how we feel about ourselves. We all know that the hourglass (for women) is the yardstick of the perfect body shape. Marilyn Monroe was widely considered to have the perfect hourglass figure with measurements of 36-24-34. So, when some of us realised that we fall short of the ideal hourglass, we feel out of shape. Worse yet, some of us have succumbed to the pressure and let it become a body image issue. This is not healthy to say the least.

Instead, what we want to take note of when it comes to dressing our body is to know what features and assets we have, what challenges and issues we want to address. Most of all, we want to be comfortable in our own skin and shape first. We need to recognise that the standards set out by the popular media and pop culture is unrealistic and it would be naïve to compare ourselves with it. Chiropractic treatment or therapy is a form of alternative medicine that is gaining popularity all over the world. It involves spinal adjustments and manipulations that are targeted at certain parts of the body in order to get rid of pain and give relief to the patient.

This form of therapy mainly focuses on the spinal region and the central nervous system. If there is any kind of imbalance in the system, it can affect a person's health and lead to a lot of stress and illness. By using various massage techniques, chiropractors can help to bring back the balance and get rid of tension in that area.

What Happens During the Treatment

Pinched Nerves: When there is excess pressure applied on the nerves, the spine may go out of alignment and any sudden movement can cause the spine to twist and the nerves to get pinched. Stiffness in the back or neck is a common symptom of this problem. A professional will make tiny adjustments in order to release the nerves from this position and also help the spin to get back to its proper place.
Headaches and a Poor Posture: The tissue in your body can get inflamed if your posture is wrong. It can also happen if you suffer from an injury or sleep in a funny position. By adjusting the neck bones and performing alignment techniques to the spine, headaches and backaches often disappear.

Who Can Get Chiropractic Care

A lot of people think that this form of treatment can only be given to adults. However, in reality, chiropractic care is also very effective for children and teenagers. Of course, the chiropractor will not perform the exact same technique on a child. It will be altered in order to be beneficial for the child and less intensive. Every patient's age as well as their health status is always recorded before any care is given so that it is altered to suit the exact need of the patient. For example, a child with a physical injury will be treated differently from one who has a chronic ailment.

Chiropractic care is great for people who need to cure an ailment as well as for those who simply want to stay healthy. While a lot of people are scared to go in for an adjustment because they think it will hurt, the trust is that this form of treatment does not cause any pain. In fact, it often helps you to relax. So there is nothing at all to be afraid of.
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