Pricing Graphic Design Projects

In the realm of visual depiction, how to put a cost on a venture is a standout amongst the most troublesome activities for an originator. As creative’s, our brains are simply not wired that way. We cherish the imaginative procedure, yet putting an incentive to it can be overpowering.

The initial step is to set a hourly rate for yourself or organization. These rates can differ per every representative or administration, or you can simply have a level rate in all cases. This will help decide the cost of a customer venture.

Numerous variables can influence how you set your hourly rate: your level of capacities and ability (understudies crisp out of school versus a prepared originator, for instance), the market you work in, and the customer’s financial plan.

However, even with these benchmarks, valuing is frequently a figure. To help set a precise value, you’ll require data, as much as you can get about the task. Meet with the customer and invest some energy getting however much detail as could reasonably be expected. Factor in spending plan and particularly due dates. Ventures that are requiring a brisk pivot regularly can be charged at a higher rate.

In the event that you have been at this for a moment and have done tasks comparative in scope, these can be utilized as benchmarks to help value the venture. It’s vital to track your chance for all that you do, even telephone calls to customers and providers to get a decent sense on what it takes to complete it. Utilize this information as a guide for the following venture that tags along.

When you have the data you have to create a proposition, decide the parameters, or extent of the undertaking, in composing. This ought to be something you and your customer concur upon ahead of time. Keep in mind, you are going into an association with the customer and there will be desires from the two gatherings. Set them in motion. Anything that falls outside the extent of the venture is something that can be arranged. Try not to be hesitant to address this with the customer, generally ‘venture crawl’ sets in and soon you will get yourself well finished your opportunity spending plan for no extra cash.

Setting up your proposition in ranges is another way you can help cover those sudden shocks in ventures. This is particularly valid for web architecture. With regards to web work, there are frequently remarkable unanticipated obstacles in each task. Reaches help ‘cradle’ those.

At last, measure your proposition against what you believe is an equitable esteem. You may think your administrations are profitable, however the customer’s recognition is route not the same as yours. Request a financial plan forthright. Decide whether you can do the task with that financial plan. If not, it’s not the undertaking for you. Next, what can the market bear? Be scrupulous of what the cost for your administrations is worth in your market territory. In any case, be mindful so as not to under offer the expenses for an occupation. This will simply give you nervousness and disappointment, and it’s not worth the cerebral pain.

Missing Out On Big Data Opportunities

Indeed, even the biggest family subsidize proprietors can’t deal with the information over-burden and make its able use in settling on ideal venture choices… Choices that could relieve dangers and upgrade procuring potential!

A current research by Ashby Monk of Stanford University (Global Project Center) and Daniel Nadler and Dane Rook of the Kensho Technologies tosses understanding into how blessings, sovereign riches assets and a portion of the greatest benefits handle information.

Their examination shows that even huge assets find overseeing information suitably an extraordinary test and this keeps them from viable and productive utilization of information and denies them of procuring long haul execution, benefits and development. It’s an incongruity that plenty of business insight data is accessible on the web, yet most huge speculators are yet to use these shrewd information sources and utilize them for the advantage of their family store or association.

Priest, Nadler and Rook opined that sadly none of the substantial financial specialists felt that they were undermining the information sources of info or they could have improved the situation with canny bits of knowledge from the information. They neglect to disentangle the significance of information and that the nature of information conveyed by their frameworks, procedures or web-based social networking stage is wrong, feeble or incorrect and subsequently unfit to convey the outcomes it should.

The immediate result of the off base information is that it prompts wrong basic leadership. Frequently it brings about postponed basic leadership and thus these financial specialists lose trust in information as a helpful instrument in accomplishing ideal yields.

In that capacity, this offers ascend to an endless loop, wherein their choices turned out to be logically incorrect and would additionally keep them far from utilizing wise information in basic leadership.

Presently, this abandons them with 2 choices:

1. They contract the administrations of venture chiefs to deal with their assets (who might utilize the energy of information for blessing reserves) and bring about extra costs

Or on the other hand…

2. Go to a dependable Big Data organization that has practical experience in Endowment stores.

The upside of utilizing administrations of Big Data Analytics represent considerable authority in Endowment Funds is the financial specialists can get exceedingly exact, profound psychographic bits of knowledge about the assets, the way it is being overseen, patterns, worldwide updates and increasingly and utilize these astute bits of knowledge to land at business choices.

It ought to be comprehended that here, the basic leadership still rests with the speculators. With the information driven data sources, they are presently ready to money on the enormous open doors that generally stayed avoided them. Hazard alleviation is another zone where the information bits of knowledge can help the financial specialists.

The financial specialists can improve, educated choices knowing precisely the idea of hazard. Truth be told, the information tosses light on the hazard factors that were generally obscure or overlooked in the conventional speculation basic leadership.

Hiring a Marketing Expert Vs Doing It Yourself

Advertising is a mind boggling field that incorporates diverse techniques intended to enhance perceivability, build up a brand nearness, draw in planned clients, and gain more income therefore. Entrepreneurs need to put time and cash into advertising on the off chance that they need to remain on the ball and stand separated from the opposition. A decent promoting procedure can enable organizations to develop and appreciate more achievement.

Be that as it may, numerous entrepreneurs delay to procure proficient advertisers to deal with their promoting effort. It could be absence of put stock in, no budgetary means for it, or that they feel it’s a sensible assignment. At last, they battle to share obligations and delegate assignments while they maintain a business; which implies they don’t outsource promoting and depend on unpracticed in-house representatives to plan and execute the techniques that they wind up supervising.

Why Hiring a Marketing Expert can Help

Present day promoting is a far reaching field, and it incorporates everything from advanced advertising on the web to customary disconnected showcasing. Entrepreneurs once in a while have enough time to learn distinctive promoting procedures and see how to execute them well on their stages. A wide range of organizations, particularly little organizations, can profit by proficient help. Here are a few reasons why enlisting an expert is a smart thought:

1. To Navigate the Complexities of Modern Marketing Strategies

Present day advertising procedures include an extensive variety of strategies, devices, aptitudes, and stages, which is the reason individuals work in groups to execute it. The advanced advertising group incorporates experts with various aptitudes and capabilities who handle diverse errands. These methodologies are simply excessively complex for a solitary individual, making it impossible to oversee, regardless of whether they’re qualified in the field. Indeed, even the most straightforward showcasing technique requires steps like:

Building up Your Audience

Marking the Service for the Audience

Visual communication and Collateral Creation

Making a Website that Sells

Making the Website SEO Friendly

Advancing the Website

Making Social Media Profiles

Building up Brand Presence

Creating Content

Making Ads for Paid Platforms

Overseeing Ad Spend

Overseeing Authoritative Links to the Website

These things require diverse abilities and most entrepreneurs need to contribute time to take in these aptitudes in the event that they need to deal with promoting without proficient help.

2. To Create Content that Establishes Industry Authority

Content is a vital part of current advertising techniques since it builds up specialist in the business, draws in with clients, circulates data in regards to items and benefits, and incorporate watchwords to get the consideration of web crawlers. The Internet is soaked with content, so clients are exceptionally particular about what they read. It’s insufficient to simply make non specific substance and incorporate significant watchwords in the content. The substance ought to furnish the intended interest group with critical esteem.

Getting Actionable Insights for Endowment Funds

The world has turned into a worldwide market and political, social or monetary advancements in a single piece of the world can critically affect your venture…

For instance, a little article in the daily paper about advancements in North Korea can affect your interest in the USA. Point being made is that there are a large group of elements that you have to consider when putting resources into Endowment assets and you should look past the customary verifiable information.

The enrichment business is mind boggling and the components affecting the profits could be more individual than you might suspect… For instance the foundation of the reserve chief, his hazard bearing fitness and more could have a huge bearing on your profit. Accordingly, it is basic to determine noteworthy bits of knowledge utilizing the energy of information before you put resources into gift stores.

However, here once more, it must be pointed that when we discuss significant bits of knowledge, we are not speaking simply about information gathering. Or maybe, just information gathering does not prompt any arrangement and may basically add to the perplexity. A precise approach that gathers, examines and ministers the labyrinth of information need to utilized to land at particular data, which is then investigated and converted into clear, fresh significant bits of knowledge.

For this, the beginning stage is distinct investigation which outline the information from web-based social networking stages. The following is prescient investigation, wherein the current information is utilized to anticipate patterns, opinions and so forth. At that point comes the prescriptive investigation that makes a model from the current information, utilizes activities and experiences to drive at the coveted result.

A few information touch focuses from web-based social networking stages are gathered and curated to land at the prescient examination. A standout amongst the most well known prescient investigation is the estimation examination… This considers the preferences, loathes, aptitudes, propensities and conduct in to thought. Here it is the distinct information, for example, remarks, tweets are investigated to shape a feeling.

Next, the KPIs are coordinated with the prescriptive examination… It is relatively similar to joining the spots… On the off chance that you need to accomplish the KPI, this is the way that you should take after. Along these lines, whatever you do is join the specks, take after the way to accomplish your objectives.

Therefore, to get the best an incentive for your enrichment reserves, you require a blend of illustrative, prescriptive and prescient examination that lets you know unequivocally what move you have to make to accomplish the coveted outcomes.

A conspicuous difference to the conventional techniques, where you presumably checked only the past reputation and made future projections in light of certain business data and advancement, in the new time of Big Data Analytics, we take comprehension of a few other behavioral components the human viewpoints, the sentiments, propensities and action of the store administrators, the worldwide elements that are probably going to influence the speculation and development of the reserve et cetera to touch base at the noteworthy understanding.

Using the Marketing Mix to Maximize Customer Returns

The customary promoting blend utilized by organizations included 4 key components thought to be key to the achievement of any business. In any case, with the progression of time and the varieties in the sort of items and administrations offered, there are 7 enter components today in the showcasing blend that require steady assessment to guarantee the most ideal outcomes. These 7 P’s are:

Item
Cost
Position
Advancement
Physical Evidence
Process
Individuals

Organizations utilize an exceptional blend of every one of these components trying to accomplish the most astounding consumer loyalty levels.

In this article, we will talk about all the 7 components in detail and will clarify how organizations can influence steady varieties in their item to blend to amplify their objectives.

Item

What recognizes your item or administration from different items? While there are standard quality and administration segments to build up execution, the item or administration should be by one means or another one of a kind, some path superior to its rival. This “special offering suggestion” is mission-basic to the business’ prosperity. Consumer loyalty with your item or administration is of most extreme significance. In spite of the fact that it’s imperative to offer a high caliber or a more temperate value, better accessibility or snappier conveyance time, it is additionally fundamental to ensure that your item or administration has something that is special and that separates it from the rivals in the market.

Cost

Consider if the objective market sees the cost of your item or administration as moderate. In the event that the objective market isn’t ready or ready to purchase, there is no possibility to assemble your business effectively. In the event that the cost of your items is higher than rivalry, it is basic to persuade the market the estimation of the value premium.

Arrangement

Keeping in mind the end goal to catch the market, make your items and administrations available and simple to purchase. On the off chance that the client can’t discover you, they can’t purchase from you. On the off chance that you offer online deals, deliberately consider the procedure clients must experience to purchase on the web. A troublesome acquiring process is an obstruction to deals. Know where your intended interest group lives and shops with a specific end goal to put your item in front where they can see and find out about it.

Advancement

Advancing your item through the correct channels to guarantee most noteworthy introduction is basic to the showcasing procedure. An advancement on communicate TV or radio is costly contrasted with different channels; they will contact individuals who may have no intrigue or not be fit the bill to purchase your items. The exorbitant reach of communicate media can squander important showcasing dollars with little return. In the event that the channel is on the web, utilize the web – and website streamlining – to your favorable position. Discover the watchword look terms that will bring the most measure of activity. Use the substance and position of the sites that component your item further bolstering its best good fortune. In the event that advancement is regular postal mail, give watchful thought to a focused on mailing list. Regular postal mail can be more engaged and waste less assets, bringing about an all the more demanding way to deal with your objective market.

Web Designing And Seo

Technologies are improving day by day. The days were gone where a new brand went through a lot of troubles to be famous and well-known. It needed a lot of advertisement to come to the attraction of folks. Televisions, newspapers, and magazines are some mediums to promote a brand. But it was really tiresome as it takes a long time and process. A brand could be lost easily in the crowd of competitors. Reaching people was tough and complicated. But those days were gone and today a new item does not face many troubles for its promotion. It is because of the invention of the internet. This highly advanced technology has made everything easy and fast. From booking a flight ticket to communicating one far away from a place becomes easy and it is by the influence of the internet. The internet has entered in everyone’s home very casually and has made lives more comfortable and swift.
Now business promotion is not a big matter to the businesspersons and they have got many useful and effective ways to make brands popular and well-known. One of the easiest and effective ways is website making. You can call that it is an imperative task for every business and by using this skill a business can reach its highest level of success. When a new brand is marketed it needs to be popular for increasing its sell and profit. And it is the best option to create an innovative and informative website for the brand. Website making is a tough task also as it needs the highest efficiency. You can get many assurances about the services as there are many designers but it is a challenge to find an innovative and experienced designing team for the purpose.
Your website is the face of what you provide to the people. It can say everything about your taste, choice, and eminence. Thus, it should be created sincerely and in an efficient manner that it can attract a huge number of visitors easily with its first glimpse. When a visitor visits your website he leaves it immediately if there is no interesting issue in it. And making your website interesting and attractive, you need a good and experienced website designer or a designing team that is efficient, creative, and resourceful. Searching on the internet, you will be able to find out the best Web Design Adelaide that can support you from the initial stage. A creative designer inputs all your essential data and images to your website that visitors get the total familiarity about your business.
A creative website making does not work fruitfully if it is not promoted on the internet. And it is called SEO, the service that gives your brand a higher rank on the search engines like Google. When a visitor searches a product he will be impressive by your position if it has a higher position. He is more likely want to choose a business that has a good and reputed position. And a good and skilled Adelaide SEO team can create the miracle by the most innovative and advanced process. SEO is an imperative task to increase your business and brand name. Chose the team carefully and enjoy a gainful business.

What’s the Best Protein Shake? Comparing Visalus, Isagenix, Shakeology, and More

What is the best protein shake for weight loss? Building muscle? Overall health?

In this article I will be comparing a few of the most popular protein shakes in terms of ingredients, cost, and taste. I will focus on a few of the most well known brands, most of which also have an income opportunity attached, but I will focus solely on the product itself, not the business.

First of all let’s explore Isagenix.

Isagenix is a multi level marketing company whose main products are it’s protein shakes. Having tried them myself, I can verify that the shake are very tasty. Even my kids like them and that is saying a lot because they don’t like too many of the shakes I have tried. Isagenix shakes come in creamy french vanilla, dutch chocolate, black sesame, natural berry harvest, and strawberry cream. Isagenix claims to use a very high quality whey protein isolate that is natural and free from pesticides. They claim to be a very healthy shake, despite the fact that each serving contains 16 grams of sugar. Perhaps that is why my kids like them so much.

The cost of a 14 serving canister is approximately $52 plus taxes and shipping so most people would need 2 canisters per month. If you sign up as a distributor you get each canister for around $40 plus tax and shipping. Isagenix promotes a ’30 day cleanse’ and you will find a ton of success stories from people using Isagenix all over the internet.

The main pros for Isagenix are its high quality whey and the taste.

The cons are the high sugar content and the lack of other ‘superfood’ ingredients.

Next let’s look at Shakeology by BeachBody.

BeachBody changed their marketing to into a network marketing structure in 2007 after many years of success through infomercials. Their name is well known mostly for it’s fitness programs like P90X and Insanity. The ingredients in Shakeology are very high quality and many of them are considered superfoods. To source all these ingredients separately would be extremely expensive. Overall, the protein content and the nutritional content are exceptional, and one look at the ingredients list will impress anyone in the health industry.

The cost of a 30 day supply is $119, making it the most expensive of the brands. But as a ‘coach’, you would receive 25% off plus free shipping. It cost’s $15/month extra to be a coach with BeachBody in order to maintain the discount. When you look at it that way, the monthly cost for Shakeology including taxes and all fees would be around $120 which is almost the same as just buying it retail.

However, despite the high cost, many people who are conscious of ingredients choose Shakeology. In terms of taste it’s one of my favourites. And my kids love it.

BeachBody also offers some well known fitness programs like P90X, Brazilian Butt Lift, Insanity, and TurboFire, that go along with their weight loss incentives. They promote nutrition, good eating, plus exercise to lose weight, and like Isagenix and most other shakes, you will find tons of success stories with Shakeology.

The pros of Shakelogy are the superior, wholefoods based ingredients that are nutritionally dense.

The only con would be the cost.

Another great shake, that is slightly off the radar because the company’s main focus is skin care, is the Arbonne Essentials shakes.

The Arbonne shake uses a mix of pea protein as it’s main protein source. Most people don’t realize that pea protein provides a good pre-workout energy boost as well as post workout muscle recovery. It also contains a similar amino acid profile to whey protein but is particularly high in lysine, phenylalaline, and arginine. Pea protein digests much easier than whey and does not contain any lactose or gluten, and that means no bloating. It also means it’s good for anyone with allergies or sensitivities.

Beyond the pea protein, the Arbonne shake contains rice protein, flax seed, panax ginseng, cranberry, kelp powder to name a few, as well as all the essential minerals.

The Arbonne shakes costs $85 retail for a 30 days supply but you have the option of getting it at 20% off by becoming a preferred client. It cost’s $24 to become a preferred client.

The bottom line when choosing the best protein shake for you is to look at the ingredients first to ensure you are getting everything you need, make sure you like the taste, and that it fits into your budget. Combine your shake of choice with a healthy diet and good exercise routine, and you will be on your way to a healthier, happier, lifestyle. You may have to try a few to find one you like the best but hopefully this review should help you narrow that down.

Vitamin E – The Vitamin You Can Absorb Through Your Skin

Ever wondered why vitamin E is so often available as a vitamin E cream? And why this is such a valuable nutrient for the health of your cells? Read on and I will explain.

Because vitamin E is so widely available in food its unusual to encounter someone with a frank deficiency, although this vitamin is often used therapeutically by naturopaths as a supplement (usually alongside other nutrients).

This is one of the rare vitamins that you can absorb through your skin and mucous membranes, hence its popularity as an ointment. Once in your body, one of the main tasks of vitamin E is to help preserve the health of your cell membranes by acting as an antioxidant.

Your cell membranes are actually made up of fat molecules joined together by minuscule magnetic attraction, rather like oil floats on the top of water. These membranes are vulnerable to attack by free radicals, (molecules missing an electron who can damage cell membranes). A good supply of Vitamin E in your body can prevent these free radicals from causing damage to your cell membranes.

Vitamin E has a reputation as a free radical scavenger and oxidation-preventer in other parts of your body too. Within the gastrointestinal tract, it prevents vitamin A from being oxidised before absorption. High quality fish oil (omega 3) supplements routinely contain vitamin E, to prevent oil in the capsules from going rancid.

Although vitamin E supplements are sometimes used to promote cardiovascular health, or as an antioxidant, it is very popular as an ointment. It can slow premature aging of skin, and help heal damaged skin tissue and scars.

The best way to obtain your vitamin E is from food. There are several different varieties of vitamin E (tocopherols). Obtained from food, vitamin E will contain all the tocopherols, plus added nutrients. Vitamin E capsules may contain only one tocopherol of the vitamin (usually the alpha version), and may be synthetic. Yet another reason to focus on improving your nutrition with high quality food rather than taking supplements.

The best food sources of vitamin E are cold pressed oils, eggs, sunflower seeds, offal, molasses, peanuts, soy beans and lima beans.

If you are taking a vitamin E supplement, check the label: Natural vitamin E’s technical names are preceded with d- (e.g d-alpha-tocopherol). Synthetic vitamin E will be labelled as dl- (e.g dl-alpha-tocopherol). Although cheaper to produce, synthetic vitamin E is not absorbed as easily as its natural cousin.

Now you know why vitamin E is so valuable, including for your skin, consider buying a tub of vitamin E-enriched body lotion next time you’re shopping.

Strive to Achieve Your Physical Potential

Whether you are elite athlete on the field or court or a champion in the field of life, you should always have the burning desire to achieve your physical potential. By ensuring that your body is fine tuned and firing on all cylinders will allow you to perform at your highest level possible. To achieve your physical potential you must have a clear understanding of the essential components which influence your body. These essential components are your personal habits in your mind set, physical training, nutrition and recovery. By continuously evaluating and setting new goals in each of these areas, you will ensure that you are on the optimal path to achieving your physical potential.

What is your physical potential?
For everyone the answer will be different. It does not matter if you are a professional athlete or a business professional; we all have tremendous physical potential to achieve great things. When physically prepared, the human body has virtually endless capabilities to what can be physically achieved. Individuals that are committed to physical achievement have completed a spectrum of feats, such as running up to speeds of 25 mph, jumping over 40 ", lifting over a thousand pounds, running over 100 miles straight, holding breath for over 10 minutes, and swimming endless lengths at a time, to name a few. be open minded to the possibilities of your body and physical potential. You do not have to set or break a world record in order to achieve your physical potential. Just continually strive to be the best physically you can be every day of your life.

Mind Set
One of the most important factors in the quest of achieving your physical potential is a proper mind set. I begin with this component, because I believe 99% of physical achievement occurs from the abilities of the mind. Unfortunately, we live in a society where being lazy and unhealthy is acceptable. On the television, the ever increasing drug commercials try to convince us to just pop a pill instead of taking care of our bodies. We are constantly being bombarded by negativity from the news media and pessimistic people that almost seem to like being miserable! Always be very cautious of what you allow into your mind. Limit your exposure to negative stimulus such as negative people, negative news coverage, or any other source of negativity that will inherently bring you down. By limiting your exposure to negativity, you will prevent your mind from being filled with useless clutter allowing you to focus more on the positive aspects of your physical achievement.

Over the years, I have been heavily influenced by my father, and other great motivational and goal setting gurus such as Zig Ziglar, Napoleon Hill, Norman Vincent Peale, and Brian Tracy to name a few. From all of these great men I have learned valuable strategies and methods that are directly applicable to achieving your physical potential. The reoccurring theme presented by all of these gentlemen, is what ever the mind can conceive and believe it can achieve. This powerful statement can be applied to help you strive to achieve your physical potential.

According to Dr. Hill the starting point for all achievement is the Definiteness of Purpose which is developing a burning desire to achieve your goal. With a solid game plan and the burning desire, there is literally nothing that can get in your way of achieving your physical goals. Your goal should be to reach the top 3-5% of the population in physical fitness, which I call the upper echelon of society and physical achievers. I characterize this top 3-5% as the elite minority, who choose to treat their body as a temple and understand the importance of proper mind set, physical training, nutrition and recovery. This top 3-5% does not make excuses; they take action every single day to ensure that they are always moving towards achieving their ultimate physical potential.

Where are you now?
The first step in the quest to reaching your ultimate physical potential is to understand where you are presently. Without this knowledge in hand, you will not have a clear vision and understanding of the direction you need to take. By taking a critical look at yourself and your habits, you will be able to determine the areas of your lifestyle that require an improvement. Carefully evaluate each area which impacts your physical potential and determine where change is needed.

Six Ways to Turn Desire Into Physical Achievement
From the writings of Dr. Hill, his philosophies can be applied to convert the burning desire you possess into its physical equivalent by using what I call the Six Ways To Turn Desire Into Physical Achievement with six definite practical steps to determine you physical goals:

1. Determine in your mind what areas you want to improve. Perhaps you need to reduce your bodyfat 5%, or increase your strength, flexibility or speed. Be as detailed as possible about the specific areas you need to improve upon.
2. Determine exactly what you intend to give in return for the physical achievement and attainment of the goal in regards to efforts in physical training, nutrition or recovery methods.
3. Establish a definite date when you intend to obtain the physical achievement goals, no matter if it is in 4, 8, 12 weeks or 1 year.
4. Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan in to action.
5. From the previous steps, now write down your specific goals, the goal date and what you intend to give to achieve these goals, and include the plan you will use.
6. Read your written statement aloud, twice daily, once in the morning and once before going to bed. As you read the statements- visualize yourself like you have already achieved your physical goals … leaner, stronger, faster, or etc.

Once you have completed these six steps you will have established a clear path towards your goal. Next, from where you are presently, to the point of your goal, work backwards and set incremental goals between these points and establish a time line to achieve each goal. For example, if your goal is to reduce your body fat 12% in 12 weeks, when working backwards your increment goals would look like this:

Week 12 Goal: Decrease Body fat 12 % Total
Week 8 Goal: Decrease Body fat 8 % Total
Week 4 Goal: Decrease Body fat 4 % Total
Week 1 – Starting Point

By setting these incremental or smaller goals will ensure that you are on the right track towards success. By achieving all of your individual incremental goals you will easily be able to reach the end goal, in this situation is decreasing your body fat 12% in 12 weeks. Once you have clearly defined your goals and are in pursuit of them, do not let yourself get off of the path. With a solid game plan and the burning desire, there is literally nothing that can get in your way of achieving your goals. Take clear and decisive action everyday! Once you get rolling, momentum will build and will propel you forward towards your goals.

Over the years I have had the opportunity to work with some of the best athletes in their respective sports, the first step I take with all of them is establishing an optimal path to achieving their physical goals. I describe staying on the optimal path as persistently staying focused on the goal and adhering to the mandatory physical training, nutrition and recovery program to achieve their goals and to become the best they can become. The fastest way between two points is a straight line- when you stay on the optimal path there will be less resistance and difficulty in obtaining your goals. When consulting with season two UFC reality show Pro MMA fighter Mike Whitehead, he was initially at weight of 270 lbs. and his goal weight for his next fight was 205 lbs. With less than 12 weeks to accomplish his goal and fight on national television- we had to layout a precise plan to get him ready quick! I structured the necessary training, nutrition and recovery program for him-but then it was up to Mike and his burning desire to achieve his goal of being 205 lbs. Mike's burning desire combined with his persistence paid off greatly when he weighed in at his fight weighing under 205 lbs!

Daily Affirmations
Daily affirmations can be helpful to keep your mind free from negativity, and focused on positive, goal-oriented thoughts. Affirmations are statements of a desirable intention in your mind that are deliberately meditated on and / or repeated. By utilizing this technique, you will create a mental program for your mind to be directed towards your goals of achieving your physical potential. Affirmations are always phrased in the first person and usually in a present tense, "I am", rather than a the future tense, "I will", in order to increase the realization of the statement. For example, you could repeat your affirmations while exercising. Such as "I am getting stronger", or "I am getting leaner", or "I am getting faster". These affirmations will help to keep you motivated. Soon they will be part of your thought process and will help fuel you forward to achieving your goals.

Visualization
Visualization can help you develop a clear mental picture of where you want to be or what you want to achieve. This technique can be used with affirmations to make a powerful combination, fueling your physical achievement. I have personally utilized this technique for many years throughout my own training and with my athletes to break into higher levels. This can be directly applied to anything that you may believe to be physically challenging or difficult. For example, over the years, when trying to set new records or personal best in a particular lift, I would complete the repetition successfully in my mind before I ever touched the weight. By practicing visualization techniques you can instantly improve your bodies abilities! Use this on a regular basis to overcome self-doubt or fear when striving to reach any physical goal.

Eliminate Negative Thoughts
Fear, self-doubt and negativity are the enemy of progress and physical achievement. A great way to reduce all of these is to constantly be focused on your goals and be thinking about taking action. By staying focused on action, you will have less time to ponder and think negatively. If a negative thought enters your mind, quickly replace it with a positive thought … tell yourself, "I can, I can, I can!"

Associate with Like Minded People
The individuals you associate with will have a dramatic influence on you. As the old saying goes, choose your friends wisely. By choosing to associate and spend time with others that have similar interests and goals as you, will help you reach higher levels of personal physical achievement. You have the right to be selective to whom you associate with. You should discontinue relationships that present negativity, and may hinder you from achieving your goals. Stay clear of people that are negative and pessimistic, they can quickly derail you off the path to your physical potential. Surround yourself with positive, optimistic individuals that choose to live a healthy and balanced life style.

Failure is Not an Option
After you have set your physical achievement goals, and you determine what must be done to achieve the goals, never consider failure! From the beginning you should tell yourself that failure is not even an option, and you are bound to succeed. By eliminating failure as an option, you will quickly reduce your self doubt and fear which will fuel you forward to achieving your goals.

Physical Training
Like every creature on the face of the earth, we have been built to survive and perform physical tasks. There was a time when we used our bodies on a daily basis to complete physically rigorous tasks such hunting, gathering, farming, and building. These physically demanding tasks required each individual to be physically fit for the sake of survival. In the modern society we live in, which is full on luxuries and conveniences, the amount of physical work we must complete on a daily basis has been eliminated. For this reason, we must be incorporate daily exercise or physical training to ensure the optimal function of our body. The human body is an adaptive being that has the ability to rapidly adapt to the physical stimulus or demands that are applied. Proper physical training provides a positive stimulus that allows each of your body's physical abilities to improve.

According to the goals that you have established, your physical training or exercise should be reflective of your goals and place you in the right direction to achieving your goals. Do not get caught up in adhering strictly to only one training method or training philosophy. Be open minded to all ways of physically training. Over my career, I have thoroughly researched and applied just about every physical training method that exists. These methods and philosophies have included: body weight training, free weight training, band training, machine training, vibration training, strongmen training, power lifting, Olympic lifting, bodybuilding, sandbag training, kettlebell training, gymnastics, martial arts, boxing, endurance training , sand-pit training, sprint training and the list goes on and on. What I have learned that works best it to keep an open mind and be willing to apply any and all forms of training to reach your physical potential.

Address Your Weaknesses to Build Upon Your Strengths
The human body is a kinetic chain that is only as strong as the weakest link. One of the fastest ways to improve your physical performance is to identify and target your areas of weakness. For some of you it may be your core muscles, but for some of you, it may an inability to squat properly or a lack of mobility.

Master Your Own Body weight
To reach your physical potential you should be a master of your own body weight. This means you should have a solid foundation of strength and be able to complete any and all body weight movements. This includes movements such as squats, various lunges, various steps, bridges, bends, push-ups, pull-up, various planks, various chops and rotations, bear crawls, walkouts, burpees and etc. Even though I can bench press over 400 lbs and squat over 600 lbs, these movements still present quite a challenge for me! Your goal should be able to complete any movement in any plane of motion without any restriction from lack of strength or flexibility.

Do What You Do not Like the Most
A very simple philosophy I have utilized over the years, is to do what you do not like to do the most. To constantly progress physically, you should get out of your comfort zone. By incorporating training methods that you find difficult, will most likely yield the greatest progress.

Be Cautious of What You Hear and Read
There are many myths and misconceptions when it comes to physical training. Always question any information you may read or hear on the television in regards to exercise and physical training. Make sure any information you listen to comes from a professional in the field, with a degree and reputable certifications to validate the information. This will reduce the likelihood that the information you are getting is false and misleading.

Monkey See, Monkey Do
Just because you see someone doing a certain exercise, program or method at the gym, does not necessarily mean it will work for you. Due to the diversity and complexity of each person's body, everyone will have different needs and goals. This means you should be training to meet your goals, not the person's that you are watching.

A Partner Can Push You to New Limits
Find someone that has similar physical abilities and goals as you to workout with. Training with a partner can motivate you to reach new levels of physical achievement and will help hold you accountable to your goals. Be sure to constantly challenge and encourage each other to push forward to achieve your goals.

Strive for Continuous Progress
Continuously strive to make improvements in every area of ​​your physical abilities, whether it is strength, power, speed, agility, balance, flexibility, or endurance. From the goals you have set, make sure that you are making measurable progress in each area of ​​your training and exercise. If a certain exercise or method is not working for you, discontinue it and try a different approach. Always strive to set new PR's or Personal Records in your training. This will ensure that you are constantly challenging yourself and getting outside of your comfort zone, forcing your body to adapt and become better.

Nutrition
As the old saying goes, "you are what you eat", could not be closer to the truth. The nutrients you consume on a daily basis have a significant impact on the overall function and physical performance of your body. To reach your physical potential is important that you understand the basics about nutrition and how each nutrient influences the function of your body. Many individuals view eating as a program or something you focus on temporarily to achieve a goal. If you look at nutrition like the majority of people in our society look at it, you will fall short of reaching your physical potential. Every physiological process in the human body requires energy to function. The energy is produced from calories, or units of energy, which the body extracts from carbohydrates, protein and fats. These nutrients work in synergy to fuels your body's vital health and levels of physical performance. Every second there is thousand of chemical reactions occurring within the body that require the correct ratio and amount of these nutrients and vitamins, minerals and water. If there is an imbalance or deficiency in any of these areas, your body will be unable to perform at optimal levels. I always say, if we had a control panel on the outside of our body and we could open it, and see all that is going on inside of our body, we would have a greater appreciation for the complexity of the human body and its reliance on the vital nutrients from the food we eat. According to your goals, your dietary habits should be structured to contribute to your forward progress of achieving your goals.

If it Walks, Swims, or Grows Out of The Ground, Its Okay
Consume foods that are as close to the natural state as possible. Your dietary habits should consist of lean meats, fruits, vegetables, grains and good sources of fat such as healthy nuts and oils. This means to reduce the amount of processed foods, or man made foods that you consume. Stay away from foods with high fructose corn syrup, preservatives and unidentifiable chemical compounds. When possible, incorporate fruit and vegetables that have been organically grown. This will allow you to consume less amounts of pesticides and genetically altered, gas ripened foods, which could adversely effect your body.

Eat for Fuel, Not for Fun
You should look at food as the fuel required for your body's optimal performance. Much like a high performance race car, your body runs the best with the right fuel or nutrients. Most people make emotional decisions when it comes to nutrient or food selection. You should always select foods that are best to fuel your body.

Hydrate, Hydrate, Hydrate
Proper hydration is important for every physiological process that occurs within your body. If you are thirsty, you are already dehydrated. The best way to ensure that you are properly hydrated is to make it a habit of keeping a container of water with you at all times and drink constantly.

Limit Your Alcohol and Caffeine Consumption
Alcoholic and caffeinated beverages should be consumed in moderation. Alcohol is foreign substance to the human body, and in excess can place a stress on your liver and other organs. Caffeine can adversely effect your energy and metabolism when consumed in excess. Try to consume both of these in moderation.

Nutrient Timing and Nutrient Selection
It does not matter if you are trying to gain lean muscle, lose body fat or to maintain your current weight, the timing and selection of your nutrients is important. Depending on your goals you should eat 5-6 meals per day, spacing them out to every 2.5-3 hours. Each meal should consist of a combination of protein, carbohydrates and fat. This will ensure that your energy levels are steady throughout the day and will allow your metabolism to function at optimal levels.

Preparation and Organization
Preparation and organization are two of the top keys to success in healthy eating. Plan your meals ahead of time to make sure you will have access to the foods you need to eat. Like most people, do not wait to the very last second to figure out what you are going to eat for your next meal. If you are not prepared, you will be unable to maintain your required schedule for eating. This will quickly derail your body from reaching its physical potential. Plan ahead and always have the food you need to eat accessible to you.

Recovery
Recovery or the physiological regeneration and repair of your body from physical training or stress is a requisite to reaching your physical potential. By taking proactive measures to enhance your recovery, you will keep your body feeling fresh and will reduce the chances of becoming injured. There is a long list of ways to accelerate your recovery such as sleep, relaxation, meditation, stretching, chiropractic, contrast baths, massage, performance therapy tools, acupuncture, visual imagery, vibration therapy, EMS, and light therapy to name a few. Be sure to take time to incorporate some of these recovery methods into your training schedule.

Proper Sleep
While you sleep your body releases hormones which promote the physiological repair and regeneration of the cells in your body. You should sleep 8-10 hours per night to ensure that you are adequately recharged. If your schedule permits, implement short naps to boost your recovery even faster. If you go through a period of days with less than 8 hours of sleep, make up those hours by sleeping more on the other nights. Your body keeps track of these hours, and it will reflect in your energy levels and physical performance.  

Relaxation
Schedule times to completely relax and let your body unwind. This will enhance your recovery by reducing stress levels allowing your body to heal and repair.

Listen to Your Body
You should learn how to interpret the signals that come from your body to enhance the recovery process. By being in tune with your body you can quickly address areas of your body that may need special attention.

Self Massage
To accelerate the healing of your muscles from physical training, use a performance therapy device such as the Muscletrac. Using the Muscletrac after or between your workouts will reduce muscle soreness and tightness.

Flexibility
The most effective method to improve flexibility and muscle elasticity is to incorporate active or movement based stretching into your physical training program. Take time after your workouts to incorporate stretching to enhance your recovery.

Bringing it All Together

To achieve your physical potential, stay committed to living a healthy and well balanced lifestyle. Constantly set goals for new physical achievements and be conscience of your mind set, physical training, nutrition and recovery. Be a student for life and strive to never stop learning about new ways to achieve your physical potential. Remember that what ever the mind can conceive and believe it can achieve. Set your sights high and work hard to achieve your ultimate physical potential!

Avoid Insulin Resistance And Manage Diabetes – Naturally

Insulin resistance is when the cell (particularly liver, muscle and fat cells, with the liver losing sensitivity first, then the muscle and then the fat cells) loses its responsiveness on the insulin receptor site. Your body adds more and more insulin to store fat. Overtime, the pancreas give up leading to type II diabetes.

In type II diabetes, your body isn’t making enough insulin and/or the cells are resistant to insulin causing too much sugar to remain in the blood.

Insulin is necessary for your body’s use of sugar. Sugar is the basic fuel for your cells in the body, and insulin takes the sugar from the blood into the cells.

A fasting blood glucose level higher than 100-125 mg/dL is not indicative of diabetes, but it can be indicative of insulin resistance, and is above normal levels. Optimum serum glucose range is 80-95. Fasting serum insulin levels should be below 10.

Controlling your insulin levels with diet/nutrition, lifestyle modifications, exercise and supplements are a powerful anti-aging strategy and a must for health, vitality, longevity and fat loss.

Insulin Resistance Symptoms and Conditions:

  • Brain fogginess and inability to focus
    • Elevated triglycerides. Optimum range: 70-110 mg/dL. (40 to 60% of total cholesterol). This can only be determined with a fasting test. Triglycerides are a component of fat stored in the tissue. Decreased HDL with elevated triglycerides is a more significant indicator of risk to heart disease than total cholesterol over 200 mg/dL. Triglycerides are often increased with dysinsulinism (Syndrome-X/Metabolic Syndrome), alcoholism (GGT/GGTP also generally increased) and diabetes.
    • Excess fat around your midsection or scapula area
    • Hypertension
    • Intestinal bloating
    • Low HDL levels. Optimum range: Males – above 55 mg/dL. Females – above 60 mg/dL. Should be > than 25% of total cholesterol. Most effective way to > HDL is > exercise.
    • Sleepiness and fatigue
    • Type II diabetes

When glucose (sugar) builds up in the blood instead of going into cells, it can cause problems:

  • Higher risk of Alzheimer’s disease (in diabetes, hyperinsulinemia doubles your risk for AD compared to people without diabetes).
  • Obesity
  • Over time, high blood glucose levels damage your eyes, kidneys, nerves or heart.

ALL hormones work in synergy with one another. The hormone you have the most control over is insulin. This is regulated by your diet.

What Causes Insulin Resistance and Diabetes?

  • A sedentary lifestyle
  • Calorie restriction, skipping meals, diet pills and a crap diet of fast foods, boxed, canned or microwaved foods. Unbalanced meals, high in carbohydrates, sugar and a low intake of fats and protein.
  • Drinking soft drinks and fruit juices.
  • Elevated lypogenic (fat storing) enzymes and decreased lypolytic (fat burning) enzymes
  • Lack of quality sleep
  • Stress and altered hormonal levels. Years of high adrenaline and/or cortisol levels due to poor nutrition and lifestyle habits.

DIET AND NUTRITION for insulin resistance/type II diabetes:

  • Allowed fruits in moderation include: tomatoes, avocados, berries, grapefruit, lemons, limes
  • Avoid agave syrup,, HFCS, Nutra Sweet and Aspartame products as they may trigger diabetes and obesity.
  • Cut carbohydrates and increase protein. Eat a diet of organic proteins, non-starchy vegetables and fats (fats slow down the insulin spike)
  • Eliminate all boxed, canned and microwavable foods.
  • Eliminate all refined carbohydrates, grains, dairy products, fast-acting sugars (fruit juices, soft drinks, high glycemic fruits and starchy vegetables), hydrogenated fats, alcohol, caffeine and tobacco).
  • Lemon and lime juice reduce the insulin index of the meal due to the flavonoids.
  • If it does not run around in the field, swim, fly or is not green – do not eat it!
  • Small mini meals 5-7x daily. Include smart fats and protein at each meal.
  • Sweeten with stevia, an herb, instead of sugar. Stevia will not elevate blood sugars.

SUPPLEMENTAL NUTRIENTS for insulin resistance/type II diabetes:

  • Vitamin D – Bio D Mulsion Forte
  • Chromium
  • R-Alpha Lipoic Acid (lowers glucose levels up to 30%)
  • Omega-3 Fish oil with 400 I.U. mixed tocopherols
  • Bio-Glycozyme Forte (use with hypoglycemia)
  • Fiber
  • GlucoBalance (use with elevated triglycerides and ‘ blood sugar)
  • ADHS (consider with increased glucose or triglycerides, adrenal cortical hyperfuntion.
  • Research and clinical feed back indicates that 7 Keto-DHEA is often effective in helping to ameliorate increased glucose levels. In addition, the 7-keto DHEA will not convert androgens to estrogens.
  • Resveratrol
  • Silymarin, an antioxidant that can improve liver function (especially the insulin resistant-liver cells) and blood sugar levels, have shown great promise in the effort to fully restore insulin sensitivity.
  • Zinc, magnesium and potassium deficiencies lead to insulin resistance.
  • Improves insulin sensitivity: CoQ 10, L-Carnitine, Taurine, L-Arginine, Glutathione

SUPPLEMENTAL BOTANICALS for Insulin Resistance/Diabetes:

Fenugreek/Flax seed Potion for diabetes and insulin resistance:

Take on an empty stomach first thing in the AM

1 T. freshly ground fenugreek seeds

1 T. freshly ground flax seeds

1 T. Liquid chlorophyll

16 ounces water

  • Gymnema Sylvestre before meals helps repair the pancreas and damage to liver and kidneys. Studies show that it may be able to help repair damage that has been done to the pancreas, as well as reduce the amount of insulin many diabetics need to maintain normal blood sugar levels. There is also research showing that it can reduce triglyceride levels and aid in weight loss.
  • Bitter Gourd
  • Banaba Tree Extract
  • Grape Seed Extract
  • Cinnamon – add to coffee with organic heavy cream to make you more insulin sensitive. Coffee has polyphenols which protect you from diabetes.
  • Tea: Green tea, Pau d’ arco, Astragalus, Burdock, Fenugreek

LIFESTYLE protocol for insulin resistance/type II diabetes:

  • Ensure healthy gut flora. Consider a CDSA (comprehensive digestive stool analysis).
  • Get to bed by 10pm and get up no earlier than 6am. Lack of sleep disturbs lipid profile, glucose metabolism, androgen production and blood pressure, immune system and memory.
  • Glucose levels are influenced by carbohydrate intake, stress, glandular and liver function. Serum Glucose: Optimum range – 80-95 mg/dL. 105 and > = adrenal issues
  • Monitor blood glucose levels at least 2 times a day and before eating meals. If you are exercising you will need to test your glucose levels more frequently.
  • Obtain fasting serum glucose and insulin levels.
  • Rule out food allergies with increased or decreased blood sugar.
  • Rule out heavy metal burdens, pesticides, other xenobiotics and inoculations. These can be locus to pancreatic dysfunction resulting in diabetes or hypoglycemia.
  • Take Care of Your Eyes – Diabetes is a leading cause of blindness. It can lead to Retinopathy and other eye problems such as cataracts.

EXERCISE protocol for insulin resistance/type II diabetes:

  • Begin some form of exercise routine. Walking is excellent for diabetes. A daily 3mph brisk walk decreases diabetes risk by 50%!
  • Strength training is far superior to steady state aerobic exercise to prevent obesity and improve insulin resistance. Steady state aerobic exercise ‘cortisol levels which ‘insulin levels.
  • The power of being active should never be underestimated: from a short five minute walk to forty-five minute strength training sessions, it all counts towards reducing and eliminating the pre-diabetes (insulin resistance) syndrome.