The Best Form of Cardio to Eliminate Fat and Maintain Muscle

By Ty Ferrell

As a frequent gym patron, I am many times shocked at the amount of time people (especially women) will spend on an aerobic machine. The sad part is many of them do not change much at all for the better.

After spending two hours on an elliptical for a month you expect to see something amazing happen, right? Hopefully you know that is absolutely wrong. The only thing amazing is just how "rundown" a person can look after that torture. Unlike aerobic loving patrons of the gym, I hate long duration aerobics. I hate it so much I have researched and experimented with other modes of training to see if fat loss can become less "mind-numbing" and more efficient. Also, it needs to ensure that precious metabolism-raising muscle will not be burned away in the process. After some serious research and trial and error, I have found that undulating interval training is the most superior way of taking off fat pounds, maintaining muscle and keeping the joints safe.

For the sake of this article remaining as simple as possible, I will not dwell on the long research and complex results, but rather provide you with a "cliff note" version. Let's first look at the major benefits and downsides of both long duration aerobics and undulating interval training.

Long Duration Aerobics:

1. Uses calories for energy at a low rate, but calories come from muscle, consumed food, and fat
2. Increases endurance, but does not do much for increasing strength nor speed
3. Increases the efficiency of the body's aerobic system, which means if you are running a marathon then this is great, but if you are simply trying to burn fat, not good at all.
4. Increases chances of joint connective tissue deterioration.
5. Is plain out boring.

Undulating Interval training:

1. Uses calories for energy at a high rate, and the calories come from fat stores and food consumed.

2. Increases endurance, reaction time, speed, maximal potential strength.

3. Keeps the aerobic system from becoming efficient, but increases efficiency of body to use fat and lactic acid as fuel. Maximal amount of fat will be oxidized (burned).

4. Promotes tendon adaptation along with muscle adaptation, allowing for the body and joints to become healthier and better.

5. Heart increases in strength and EPOC (excessive post exercise oxygen consumption) is set off (which means you will burn fat even after you leave the gym and go on about your life).

6. Studies have shown that people have better workout sessions and higher performance when the training is frequent and efficient.

I'm sure I have your attention now. Now let me briefly go over what undulating interval training is and how to use it. First off, undulating simply means the intensity (speed and difficulty) and volume (duration and amount of rounds) fluctuate constantly throughout the training. In lay mans terms, each interval will fluctuate, whether the fluctuating deals with speed, amount of rounds and sets, or duration. Second, undulating interval training should never last more than ten minutes. If it does you are not pushing yourself near hard enough. UIT (undulating interval training) needs to be done with high quality and with a strong push to go as fast and as safely as possible. Finally, before trying this, check with your doctor and make sure you are up to the challenge, health-wise.

Here is an example of UIT for a beginner. If you are more advance, then adjust the training to your abilities.

1. Jumping Jacks - at a speed that you can maintain for two minutes Do for one minute
2. Sprint Jog - jogging with full range of motion in legs (feet should nearly kick your butt when brought back)Do for one minute
3. Walk - nice pace with good form

Do for three minutes

Now repeat the UIT, but change the amount of time to look like this:

1. Jumping Jacks - Faster Pace Do for twenty seconds
2. Full Sprint
Do for forty-five seconds
3. Walking in good Form
Do for one minute

Last round would look something like this:

1. Jumping Jacks - at a speed that you can maintain for three minutes Do for ninety seconds
2. Full Sprint
Do for twenty seconds
3. Walk

Do for three minutes

That's it my friend. Be creative with the exercises you use for the intervals. Make sure they are exercises you are familiar enough with to really push yourself. Now is not the time to try something exotic.

Ty Ferrell is a NASM certified personal trainer, PN nutrition practitioner, and a constant student of the vast field of fitness. He is the founder of and can be reached there.

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How To Write Your First E-Book While You Are Working On Your Next E-Book

By Connie Ragen Green

You may have an idea for an ebook you want to write. This idea may have been in your mind for quite a long time. If you have not written this ebook yet, or if you have been working on it for several months, it may be time to put it away until you write another ebook as your first one. Here are some tips on how to quickly write your first ebook.
  • Stay with the same topic and decide to write a shorter ebook first, just so you can get your writing out to others on the internet.
  • Write a few articles and then use them in your ebook to provide good, solid information to your readers.
  • Use the outline format to divide your book into chapters and then work for an hour or so to write each chapter.
  • Write an introduction, short bio about yourself, a conclusion, and a list of resources for your reader to go to after they have finished reading. If you are affiliate for any of these resources, be sure to include the absolute links as well as anchor text. This will ensure that you get credit for these products and services when people print out your writing.
  • Spend time to find a title that is catchy and keyword rich. A good title will help you to sell more copies and will get more attention online.
Using these tips will help you to move past the stage of being a beginning writer. As soon as you finish writing this first, shorter book, begin work immediately on the ebook you intended to write in the first place.

And now I invite you to join me for free weekly teleseminars that will teach you how to write, market, and sell your articles and ebook to increase your visibility, credibility and passive income by visiting

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The Money Cosmos - An Analysis Of The Money By An Economist

By Stavros Georgiadis

Money is from ancient years one of the most important aspects of daily life. It has literally a cosmos of its own. It has implication and influence on most social, political and economical events globally. Therefore in this article we focus on its main characteristics with an emphasis on what makes it so special and if indeed brings happiness.

Money is met everywhere. In daily transactions, from small ones to larger most important such as financial planning for the future years so as to have comfort when retirement comes and also be able to deal with unexpected situations. Most people focus on present spending money on things and goods not always necessary but on the contrary use their credit cards and end up with a lot of debt. Debt should only be used in productive methods such as expansion of a business, buying roof and home for a business and generally putting debt to work for us by creating more money. If debt is used only for consumption then it only creates problems such as stress, anxiety, psychological problems and difficulties if excessive debt means a downgrade of our living standards. So a lot of prudence is required. Debt is not bad if used for productive reasons.

Make money online, generate income on the internet is another very dynamic method to make money that many people try to achieve as internet grows with the ability of developed countries with high population such as India and China to gain access to high internet speeds at low cost.
What seems funny is that internet is an anonymous marketplace where in order to make indeed real money some traits such as patience, devotion, time, passion and desire to succeed are necessary. Money does not grow in the trees or falls when it rains from the sky and you can catch it with an umbrella. A lot of prudence is required because in most cases people get excited, spend a lot of money that ends up in only a few people's pockets and at the end get disappointed because they only spent money, not made any of it. The secret to make money, cash and permanent income on the web is not an enigma. Be aware of get rich schemes that promise false promises or that the generation of money is made in just a few simple steps. Buy their product, advertise, type a few words a few minutes and then go to your bank to cash your check that will never arrive. To be so naïve that someone will do almost nothing and for a few dollars will earn a lot of money is to be recorded at an encyclopedia next to the phrase: money scams.

Financial planning such as retirement, medical health, investing is also associated with money education. Simply graduating from a high school or from a university is not enough and unfortunately there is not yet available any well known money encyclopedia. Financial newspapers and textbooks are not enough to understand the complicated world of money. High quality education by participating in money blogs and continuous upgrade of current and future needs is required. What is present today is history tomorrow and suddenly future is not so distant anymore. Internet offers a vast amount of information in most cases for free. Financial and money portals provide in most cases besides news and useful articles and resources to manage successfully your financial status and needs. Do a lot or research and you will be rewarded. After all money has a cosmos of its own that cannot be simply described in a few words.

A money blog providing information, comments, articles about the money
http://www.themoneycosmos.comA money blog

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Pay Your Ebay Seller Fees

By Lisa Page

Ebay will suspend you for not paying your seller fees. Make sure you pay them.
Ebay charges you once a month for the full amount you owe them for your auction fees. If you think you deserve a refund there are ways to go about it. But, by not paying your auction fees, you are asking for trouble. If you do not pay your auction fees, they will suspend your account until you pay them.

When you agree to be a seller on ebay; you also agree that ebay can take the money for sellers fees out of your bank account or credit card. If a period of time goes by without your fees being paid. Ebay will send it to a collection agency. This will show up on your credit report. And you get a bad mark on your credit for an unnecessary action. You agreed to ebay's terms, pay up.

If you don't pay your seller fees, your powerseller status will be affected. You may not be able to become a powerseller again when you pay your outstanding balance. On top of that, your regular customers will see that you have been suspended and may never come back. As soon as someone sees "not a registered user", they usually think that seller is gone forever. We all know that if you see "not a registered member" next to someones name, it means they have been suspended.

The buyer doesn't know it might only a temporary suspension. But they might get a bad vibe and never come back to your store or auctions again. Make sure you always have enough in your bank account or credit card to cover your monthly ebay bill. They send you an email every month with the amount being charged. You can also check this amount in "myebay".

By not paying your auction fees, you can create so many chain reaction things that may hurt your business. I know it can be hard, but, do everything you can to follow ebay's rules and terms. Be professional and double check everything you do. But, above all; PAY THOSE EBAY AUCTION FEES.

Learn how to start your own home business by following this amazing step-by-step guide. Want to be an Ebay Powerseller? This guide will help you. Check out my Daily Blog.

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You Are the Best Predictor of Your Future

By Paul Sutherland

Do you realize you have a uniquely amazing gift, in your possession right this very moment, to do with as you see fit? You can squander, resent, abuse, hate, and even throw it away; or, you can cherish it with an attitude of gratitude, and discover its infinite possibilities. The choice is yours and only yours, because you are the best predictor of your future.

Your life is truly a one-of-a-kind gift, a treasure to be discovered over time. Sadly, you may decide to squander your life away in a spirit of total resignation to the ills in the world around you. You can constantly complain about everything that has ever gone wrong, from the first day until now. You can dwell on a troubled childhood, friends that have let you down in the past, a thankless job, or a myriad of other negative issues. But, what good does it do? Absolutely none!

The more you think about the events that have not worked out in your life, the more depressing and negative your life will become. Why? The answer: you are the best predictor of your future.
If all you look for are the negative aspects of life, sadness and frustration will be your lot in life.
Fortunately, your future does not have to be that way.

Instead, you can see your precious gift as a source of infinite possibilities. With the right attitude, and a spirit of wonder and amazement, you can learn the art of living your dreams. If you go through life expecting to find blessings, good will come your way. Why? If you anticipate love, friendship, happiness, and all the other riches your life has to afford, you will be dumbstruck at how often you will find what you seek.

Your are the best predictor of your future. Do you see your life as simply a day to day struggle, or do you see it as a precious gift with infinite possibilities? Are you always complaining about how you wish aspects of your life were different, but you are unwilling to put forth any effort to turn things around? Or, do you always look at the cup of life as half full, and live your life expecting to find the resources to fill it to the brim? If so, then you can learn the art of living your dreams.

Paul Sutherland is an Accelerated Business Growth Coach. His company - Daniel Thomas International is also heavily involved in personal development and growth. For that reason a website was created. Here you will find some of the very best tried tested and proven methods for creating the life you really want to achieve.

Don't make the mistake of trying the same old things and expecting different results. Make a real difference in your life right now and find out what works in the real world.

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Fix Your Credit Quickly - A Few Forgotten Credit Repair Techniques

By Joseph Crutchfield

Most people who want to fix their credit quickly usually get caught up in sending dispute letters to the credit bureaus. Some folks might actually go the extra mile and get on the phone with their creditors to negotiate lower payment plans, better rates, or reduced balances. However, in order to really boost your credit scores rapidly, you must also use a few "forgotten" techniques ...
As you progressively erase negativecredit entries in your report, you must also add positive credit profiles to your record as well. Here are a few of the easiest ways to build up your credit score quickly:

1. Keep On Time Payments
Make sure you always pay your current bills on time. Even a handful of late-pays can drop your credit score radically. If you are having difficulty, you may want to consider setting up automatic payments.

2. Manage Your Balances
Don't run up high balances on your credit cards. Try to keep your balances below the recommended 30% figure. Work at paying down these amounts and if you need to, call your card provider and ask for higher limits.

3. Piggybacking
Become a joint account holder with someone close to you. You will "inherit" their credit information on your report which can help with your score. Although this entails some risk as you both are now responsible for the one account, it will help your score in the long run.

4. Small Installment Loans
To really improve your score, you need a good mix of both revolving and installment entries. Revolving credit is ongoing as with credit cards. Installments are, of course, paid off over time. Get yourself a small, easily repayable installment loan and pay on time faithfully.

5. Subprime Cards
Get a secured credit card, gas card, and/or department store card that reports to the credit bureaus. They are relatively easy to get and, although they don't play as large a part in determining your score, they do add to the overall positive profile you are creating.

With just a little extra effort, you can change your financial outlook drastically for the better and ... in less time than you may think.

Need to fix your credit quickly? Download our new FREE Credit Repair Book now to get started immediately.

Or, visit us over at for more info :)

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Earn Financial Freedom

By Jerrie Jackson

I'm not an expert on anything really, but I do know the aggravation of working for someone other than yourself.

In the past 17 years I have worked for someone else and frankly, I'm sick of asking for days off and being denied, criticizing the job I'm doing and asking for permission to use the restroom.w
Although, there are benefits to working for an employer. They have to worry about quarterly taxes, unemployment, 401k, time sheets, payroll, insurance and social security. However, I'd take on those worries over being at anothers beck and call 5 days a week. I'd take it over the guilt trip you're given when your child is sick and you call into work. I'd take it over being berated in front of a customer or a co-worker. I'll gladly take it over the option to work for someone else for the next 30 plus years.

Working from home allows you freedom, flexibility, less stress and comfort. I like to lounge in jammies all day, so working for myself is great fun and very comfortable. I like being able to work ten hours or two. People are always looking for something better than what they have. They are looking to give their children more than they had growing up. CEO's are looking to walk away from a life of stress and ulcers. Real Estate agents are looking to work for more than 'ify' commissions. Everyone has a dream and we should be allowed to find it.

We've covered pros and cons and I'm sure there are more reasons that are personal to you. But the important thing in this life is to be happy and to have time to do things you enjoy. Take your family on vacation when you want, where you ant. No more asking permission, not having the money to pay for it and knowing that after all the fun is had you'll go back to the cubicle for pennies on the hour. Take charge of your future, help yourself while helping others. That's the most beneficial thing you'll ever others better their life. I believe that financial freedom leads to healthier people and not just monetarily, but physically. I feel the worst some days when there is just nothing to look forward to other than trudging off to work at a job I sorta like, working for people I tolerate. Decide which life you want.

I'm ready to make the money I need to earn financial freedom, become an independent person and most importantly, help others reach those same goals. We all deserve to live a life we want instead of a life you have to.

I look forward to hearing from you.

Jerrie Jackson

Learn more about me at:

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The Parent's Responsibility in Sex Education

By Nigel Lane

Parents ought to be the first source of sex education for their children. Don't think that because children can learn about human sexuality in school, your responsibility to teach them about sex has been removed. Especially now that there is confusion as to how to teach human sexuality in school, the parents must be ready to assume the role to educate their children in everything they need to know to understand their sexuality.

Who's better to teach about morality and the ramification of sex and sexuality to your children than you their parents? Often times, the school only teaches about the anatomy of human sexuality and the issue of morality and the taboos related to sex are often placed on the sidelines.
This is where you should come in - teach your children their moral obligation when it comes to sex.

Sex education does not involve only teaching the children about the anatomy of the human reproductive organ. It's much more than that. Sex education also involves teaching the children their moral obligation towards the opposite sex. Even more so for teenagers, you need to teach them their moral obligation towards their boyfriends or their girlfriends for that matter.

More so if your teenagers are already sexually active. You have an obligation to open their eyes about the possible ramification of their action. Your son could get a girl pregnant or your daughter can become pregnant if they are practicing sex at a very young age. They should understand the implications of their actions.

Another very important aspect of sex education you should teach your children is the issue on sexually transmitted diseases. If they are already sexually active, they must understand that they can contract disease by sleeping around with many partners, or even from their very first sexual encounter

Sex education is always a difficult topic to discuss with your children at home. But this is yet another role of parents that they cannot escape from.

For a free special report with over 50 Parenting Tips just go to Nigel has met hundreds of parents and helped them to become more awesome than they were.

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How To Find Quality Yet Affordable iPhone Music Downloads

by homebizbuilder

iPhone music downloads must be one thing on the mind of all proud iPhone owners. After all, the new advanced technology’s baby allows playing up to 100 stored songs, apart from functioning as a regular cell phone. With such possibilities, it would be a sin to leave your wonderful gizmo empty.

Fortunately, there are websites for iPhone music downloads, and they are not limited to iTunes only. Try a search and you will see that the Internet is full of choices – from genuine and reputed to very suspiciously looking ones. However, very rarely it is clear from the first look that the site is a fraud or scammer. Most of the time, lots of marketing tricks don’t let you assess the site properly and you can’t see what might be wrong with it. Below are a few points to pay attention to.

What Kind of Music Files Does the Site Offer?

This should be your first concern as you expect your iPhone music downloads to be of good quality, free from dangerous elements, and compatible with your iPhone. However, if your eyes are set on a fantastic free offer, you have few chances to get all three. Music files that are shared on P2P sites are really not an alternative for your precious new iPhone as they are often infected with viruses, incomplete, or have some nasty stuff instead of the song you want.

Is the Website Easy to Navigate and Use?

You obviously don’t want to waste time trying to figure out heads and tails when you attempt iPhone music downloads. If the site has complicated navigation, no search possibility, lots of confusing pop-ups and a slow downloading speed, move on. Even navigating in a non-member area should give you a good idea of what to expect from the website.

Do They Provide Full Support and Protection?

Easily reachable customer support service, protection from spyware and adware, as well as secure payment processing are signs of a good source for iPhone music downloads. Well-developed FAQ section of a website as well as its own forum, where users can help each other, is big a plus.

What Is the Payment Mode?

Apart from the pay-per-download mode, which turns out to be the costliest in the long run, there are cheaper options. Monthly or yearly subscription plans do offer a discount, but if you want to get iPhone music downloads at cheapest, consider paying for a lifetime membership. In other words, you pay only once to become a member and after that can download unlimited number of files for your iPhone absolutely free. You hardly risk anything, because the membership fee in this case is practically equal to that of a one year subscription.

Looking for quality yet affordable iPhone music downloads, assess your options carefully, read related forums and don’t hesitate to ask for people’s advice.

About the Author
Davion is an ardent lover of techno gizmos. He runs a hugely popular iPhone review blog where he reveals where you can find
unlimited iPhone downloads for pennies. Also, read more tips about unlimited iPhone downloads download services.


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Tips And Tools Of Communication For Parents With Teens

By Nigel Lane

In some respects, you do not know what parenting is until your children hit their teens. It's a whole new ball game. All of a sudden you realize that there is this huge gap between you and your kid and the more you try to fix it, the more it seems to broaden. Communication between you and your child seems to be dead. These are probably the toughest years!!

So what do you do to make it better?

Here are a few tips:

• Try and get into their heads. Do not assume that because you do not like something, your teen does not like it too.

• Remember to always be truthful to your teen. No matter how old your child grows, he/she looks at you as an example. If you want your teen to be truthful, you need to first be truthful.
Honesty is the best policy you can instil in to them

• Do not jump into advising; first listen to what your teen has to say. Be empathetic.

• Your job during their teens is to spur and encourage them. If you are one who keeps criticizing, they are never going to want to communicate with you.

• You need to be available for them whenever they need you. They may want to talk in the middle of the night, it is important that you talk to them when they are willing to talk.

• If you are wrong, apologize. It takes a big person to apologize. Your teen will respect you much more for it.

• Don't wait for your teen to ask you for help, sense it and then do your best to help them

• Respect your teen. Treat him/her like an adult. Give then their space.

• Remember to use words like "please", "thank you" and "I love you" frequently with your teens.

For a free special report with over 50 Parenting Tips just go to Nigel has met hundreds of parents and helped them to become more awesome than they were.

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3 Key Benefits Of Getting Yourself Organised

By Claire Mcfee

Being organised saves you time, money and prevents stress. How exactly you ask? See below for the simple answers you need to repeatedly tell yourself, so that it sinks in and you do something about it!

1. Being organised saves you time. Simply by preventing you from having to search for lost items and messy paperwork. Giving you more time for other, more important (and hopefully fun) things in life.

2. Being organised saves you money. You won't be penalized for paying bills late. You will keep a closer eye on where your money is going and will therefore be more likely to spend less. If you are seriously disorganized and can never find things and sometimes even have to buy something you know you have somewhere, and then you will save heaps more!

3. Being organised eliminates stress and gives you back some much needed energy.

You will be able to:
Enjoy your partner and children more/Spend more quality time with friends

Spend extra hours each week following your dreams and goals, instead of chasing everyone else around Arrive at your appointments on time, (if not early), to read a magazine and/or just stop for a few minutes and do nothing!! (Unheard of I know!)

Find misplaced belongings quickly and easily
Be more productive at work and use your time more efficiently at home
Teach your children good time management habits that they can use in their personal and professional lives as they grow up just to name a few!

So stop procrastinating about what you need to do and just do it!

"Organize your life" to create space and time for you and those you love. Ensure you have the balance in management of yourself, Family, Home, Work, and Finance in your daily routine.

Author Claire McFee
This is one of a handy set of "how to articles" accompaniment to the "Organize your life system", which in simple terms is a complete set of headed lists from the main areas of our lives, Family, Home, Work, Finance, Personal, each list comes with tips and links to manage every thing from the mundane to the most important.

For change to occur in your life; you must take action beyond downloading this article, you must read it, then set yourself an easy to follow plan. Then "Do It"

Claire loves helping people achieve a healthier more balanced life though better organization and also through preventative health measures. Claire has a lot of success with publicity for her business including being featured on TV several times, plus numerous feature articles in news papers and magazines of note.

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Ethical Delivery Of Your Business

By Michael Daley

Good Day Friends, This article's subject will be delivery.

How do you deliver yourself to others? In other words, the presentation of yourself to people you meet. Is that delivery honest? Is it real? Or is it just to get them in the door?

If the presentation is not honest, once they get in the door, they will see the truth anyway, so be brutally honest with yourself when answering this question.

Take a minute to think about that, we must do an honest assessment of how people see us upon meeting them. They will see what is in our heart. You must grasp your "persona" for what it truly is, once you have honestly evaluated yourself, you can begin to work on the delivery of yourself and become stronger every day.

The health of your mind and heart will determine how you deliver yourself in this life's journey. I should hope that you would want to deliver happiness, strength, love, and encouragement.

Everyone desires to have things delivered to them in good shape. We enjoy getting packages on our door step that have been properly prepared and shipped with care. We should have the exact same mind set when we deliver ourselves to others in this life, whether in everyday interaction, or in business. And in business, if we have been contacted in regards to the products or service we offer, people expect us to be the total package and we must be prepared and deliver with true compassion.

Are you ready to make the next delivery?

I encourage you to prepare, handle with care, and dare you to make the next delivery the best one yet.

Best regards to all and may your day be blessed!

Mike Daley

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Guilty of Overselling

By Michael Daley

Good Day Friends, This article's subject will be oversell.

How do you oversell something? Whether it is yourself or a product, there is danger in both. In our world of being enthusiastic entrepreneurs, we must be very careful with "the sale" of our product or ourselves. If we push too hard, no matter what the product, people will turn away from us because we are "selling".

There are very few people who understand fanatics and enthusiasts; other fanatics and enthusiasts. The rest just have an opinion and we know where that could lead. For the most part, we interact with the general public, who are neither bored nor excited about products, every now and then we come across people who will get excited, but most interaction is monotone.

How about overhauling your thoughts, and go from selling to providing -- the general public likes to be provided for. Simply put the information out there, let the curiosity of the people work in your behalf, be patient, and then begin slowly introducing your excitement to people, it goes back to last week's topic of delivery.

So, if you find yourself doing the following, the dictionary definition: 1: Contracting to sell more than you can provide, (of yourself or product) 2: To be too eager or insistent to sell something to someone, or 3: To present with excessive or unwarranted enthusiasm, then overhaul your thought process and relax.

If your heart and product are pure and true, you won't even have to sell anything, let alone be worried of "overselling".

Best regards to all and may your day be blessed!

Mike Daley

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30 Jobs for Early Birds and Night Owls

By Rachel Zupek, writer

It’s 7:30 a.m. After hitting the snooze button (several times), you’re standing in the shower, willing the cold water to open your heavy-lidded eyes. You stumble into work at 9 a.m. sharp, chugging your third cup of coffee. You’ve no sooner than flopped down in your chair when your co-worker zips by, chirping, “Good morning!”

“What’s his problem?” you mumble. His “problem” is that not only has he been at the office since the moment you woke up; he has also walked the dog, been to the gym and sent 35 e-mails to prospective clients by the time you’ve seen him.

When 5 p.m. rolls around, you’re finally at the top of your game, but now it’s time to go home. You work out, eat dinner, drink some wine and finally hit the hay around 2 a.m.

And so it goes.

The conundrum of morning versus night people is one that’s puzzled workers for years. While most people fall somewhere in the middle of the two types, for those who truly are one or the other, it’s crucial to have a job that matches the timing of your body clock.

For those who want to increase job satisfaction and productivity by working a job that’s in sync with your body clock, here's a list of jobs that stretch beyond the typical nine-to-five work schedule.

Jobs for early birds

1. News producer
Morning news producers and nearly anyone who works on a morning news program – from directors to makeup artists to broadcast journalists – complete many of their workday hours before the sun even rises.
Average salary: $74,309

2. Newspaper carrier
Newspaper carriers typically work between 2 a.m. and 8 a.m. Some work seven days a week; others share their route with another deliverer.
Average salary: $18,058

3. Schoolteacher (elementary school)
A typical teaching schedule is from 8 a.m. to 4 p.m., but some teachers take on additional duties like supervising before- and after-school programs, coaching or leading extracurricular activities.
Average salary: $43,133

4. Refuse and recyclable material collector
Trash- and recyclable-truck drivers and collectors can start as early as 5 a.m. and work an eight-hour shift.
Average salary: $31,110

5. Postal Service mail carrier
Mail carriers often begin their workday around 4 a.m. and finish their duties by the early afternoon.
Average salary: $44,350

Jobs for night owls

6. Reporter
Reporters who write for morning newspapers often work afternoons well past midnight, reporting breaking news or the previous days’ events.
Average salary: $33,470

7. Bartender or bouncer
Bartenders and bouncers work shifts during the hours that clubs and bars are open, typically from late afternoon through the early hours of the morning.
Average salary: $18,540 (bartenders)

8. Pastry chef
Pastry chefs and bakers work late-night shifts in order to ensure items are fresh for the following day.
Average salary: $32,962

9. Motion picture projectionist
Movie projectionists work during the hours that movie theaters are open – typically, the earliest showing is 11 a.m., but the majority of theaters show films in the late afternoon and nights; some even feature midnight showings.
Average salary: $24,831

10. Disc jockey
Though some disc jockeys work morning and daytime hours playing recorded music on the radio, many begin work only after the sun sets, spinning at private parties, bars and clubs.
Average salary: $37,340 (radio DJ)

Jobs that early birds and night owls can share
Any job that requires 24-hour coverage is going to have morning and night shifts, thus making it an ideal profession for both morning and night people.

Health care: Nurse, doctor, EMT, paramedic

Food service: Chef/cook, waiter, host(ess), barista, dishwasher

Public service: Police officer, firefighter

Transportation: Transit or railroad operator, truck driver, bus driver, taxi driver, chauffeur

Additional shift jobs: Hotel employees, security guards, helpline and technical support staff

Source: Bureau of Labor Statistics,

Rachel Zupek is a writer and blogger for She researches and writes about job search strategy, career management, hiring trends and workplace issues.

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5 stocks that are on fire

Momentum is good, but you'll limit your portfolio's potential if that's all you consider. The MSN CAPS community helps investors identify quality companies with positive inertia.

By The Motley Fool
When the clock's ticking down and the game's on the line, which of your teammates do you trust to sink a winning shot?

Sure, you could dish the rock to your resident superstar -- but what if he's playing ice-cold at the moment? So instead, you dish to the guy with the hot hand, the guy who will be deemed en fuego (on fire) tomorrow on ESPN.

Momentum investors are looking for stocks in a similar state of sizzle. But momentum by itself will get you only so far. I prefer to find high-quality stocks that also have some positive inertia on their side. It's like kicking the ball out to your team's superstars when they do have a hot hand.

To find these high-quality winners, I cross-referenced a simple momentum screen with data from the MSN Money CAPS investing community.

Each company is up 30% or more over the past year, is within 5% of its 52-week high and has been rated highly by CAPS players.

At first glance this sure looks like a high-quality group. But, as always, I highly advise taking a close look before you throw a bounce pass in the direction of any of these stocks.

Two of the hottest stocks of 2007 -- Apple (AAPL, news, msgs) and video-game retailer GameStop (GME, news, msgs) -- hit all-time highs in December on expectations that the holiday season would be good to both.

Apple kicked butt and took names all last year, and the (AMZN, news, msgs) electronics best-sellers list is currently littered with Apple products. And that list doesn't even include Apple's iPhone. Rumors are rampant that at the Macworld Conference in mid-January, Apple will announce monster sales of the iPhone.

CAPS investor "collegeeducated" recently said of Apple, "In my opinion, it is the best stock to own for 2008 out of any stock."

CAPS All-Star "davidengio07" rated the stock an outperformer in April and had plenty of good things to say about the company:

"Apple has carved out a strong market niche in this decade. (It) has excellent brands and customer loyalty and has a good business plan and strong management. . . . Apple will continue to be an innovator and a winner over the next year or so (and probably longer), beating the Standard & Poor's 500 index ($INX) significantly.

So does Apple deserve a place on your all-star team? You can share your thoughts or check out more of what your other CAPS investors have to say about this any of the other stocks mentioned here. While you're there, you can also take a peek at some of the 5,000 other stocks users have rated on CAPS.

This article was reported and written by Matt Koppenheffer for The Motley Fool. At the time of publication, he owned none of the stocks mentioned.


The Reshape Your Body Workout

These moves will beat any problem area.
By Chris Freytag, Prevention

Our "Reshape Your Body Workout" works by tailoring exercise recommendations to your specific problem areas. Every detail—from the number of sets and reps to how fast you should walk — is calibrated for maximum results.

The key plan components are:

Resistance training: Our workout contains the 16 foundation exercises you need. Each of the five specific plans pulls from these moves.

Cardio: Many women love to walk (outdoors or on a treadmill), but you can also swim, bike, or use an elliptical trainer. What's most important is to maintain the proper intensity. Do one or more of the following three cardio workouts for optimum results:

Power 20 to 30 minutes. Warm up for 5 minutes. Increase intensity for 10 to 20 minutes, working at 65 to 75% of max heart rate (MHR) or 6 to 7 on a scale of 1 to 10.* Cool down for 5 minutes.

Interval 30 to 40 minutes. Warm up for 5 minutes. Increase intensity for 1 to 2 minutes, working at 75 to 80% of MHR, or 8 on a 1-to-10 scale. Slow down for 1 to 2 minutes, working at 60 to 65% of MHR, or 5 on a 1-to-10 scale. Alternate hard and easy bouts for 20 to 30 minutes.
Cool down for 5 minutes.
Steady 45 to 60 minutes. Warm up for 5 minutes. Increase intensity to 60 to 65% of MHR, or 5 on 1-to-10 scale and maintain for 35 to 50 minutes. Cool down for 5 minutes.

* The women in this program measured exercise intensity using heart rate monitors. (For recommended brands, go to Maximum heart rate was calculated using 220 minus their age. No heart rate monitor? Assess intensity on a scale of 1 to 10, with 1 being watching TV and 10 being a full-out sprint.

The Exercises
  • D = Drop 20+ pounds
  • M = Midlife slim down
  • F = Firm up
  • T = Trim hips & thighs
  • B = Flatter belly
Equipment checklist
  • Here's what you need to get started:
  • Resistance bands (light and medium)
  • Exercise ball
  • One set of dumbbells (5-10 pounds)
  • One 6" step (boosters optional)

Lower body

D, F, B

Stand in split stance with band underneath right foot and heel of left foot off floor. Hold handles at shoulder height, palms forward. Bend both knees and lower hips toward floor until right thigh is parallel to floor. Keep abs tight and right knee directly above ankle. Press into right foot and rise back to start.

D, M, F

Holding a dumbbell in each hand, stand with left foot fully on step. Press into left foot, contract left buttock, and pull body up so right foot is off floor. Bend left knee and slowly lower until right toes lightly touch floor, then rise back up. Do a full set, then switch legs.

Squat & lift
M, T

Stand with feet slightly wider than hip-width apart and band under both feet. Hold handles at shoulder height. Keeping abs tight, bend knees and hips and sit back as though lowering into a chair. Don't let knees jut out past toes. Press into right foot and lift and lower left leg out to side as you stand back up and return to start. Repeat, alternating legs.

Hamstring roll-in
M, F, B

Lie on back with arms at sides, heels resting on ball, and hips lifted off floor. With abs tight, bend knees and roll ball in toward glutes. Roll back out to start.

Upper body

Plank curl
F, T, B

Holding a dumbbell in each hand, support torso on ball with legs extended behind you and arms draped over ball, palms up. Press elbows into ball and bend elbows, lifting weights toward shoulders. Lower back to start. If this is too difficult, bend knees and rest them on floor.

Chest press
F, T

Holding a dumbbell in each hand, support head, neck, and shoulders on ball so torso and thighs are parallel to floor and knees are directly above feet. Bend elbows out to sides so dumbbells are a few inches above chest. Push weights straight up toward ceiling. Don't lock elbows. Slowly lower to start.

Overhead triceps press
F, T

Stand with left foot slightly behind right foot. Place one end of band under left foot and grasp other handle with left hand. Bend left arm so elbow is by ear and hand is behind head. Without moving upper arm, extend left arm up until it's straight. Slowly lower to start. Perform a full set, then switch arms and legs.

Seated row
D, M, F, T, B

Sit on ball with legs slightly bent, band looped around feet, and arms extended and holding handles. Keeping shoulders down and relaxed, bend elbows and pull arms back, squeezing back muscles together as if cracking an egg between shoulder blades. Slowly return to start.

Arm arc
F, T

Stand with feet together and arms at sides, holding a dumbbell in each hand. Keeping elbows slightly bent, raise arms out to sides, palms down. At about shoulder height, bend elbows 90 degrees so forearms are vertical and palms face forward. Then press dumbbells straight up overhead. Slowly reverse back to start.

Ball push-up
D, M, B

Kneel in front of ball with arms extended, hands on ball. Walk knees back until body is nearly in a straight line from head to knees. Bend elbows and lower chest toward ball. Push back to start. If this is too difficult, place ball against a wall.


Hundred on ball
M, F, T, B

Lie on back with arms at sides, palms down, and heels resting on ball. Lift head, shoulders, upper back, and arms off floor. Take 5 short, consecutive inhales followed by 5 short, consecutive exhales. Pump arms up and down about an inch with each inhalation and exhalation. Repeat 10 times for a total of 100 breaths, taking a break in between if needed.

Ball obliques
D, M, F, T, B

Lie faceup with knees bent and aligned over hips, calves parallel to floor. Hold ball in both hands, arms extended. Extend right leg as you curl head and shoulder blades off floor and twist to lower ball to outside of left leg. Then extend left leg, pull right knee back toward chest, and twist to bring ball to outside of right knee. Continue this "bicycle" move, alternating side to side without lowering shoulders, until you do a full set.

Abdominal pull-in
M, B

Assume push-up position on ball, with hands on floor beneath shoulders and shins resting on ball. As you exhale, contract abs, lift hips, and pull knees and ball in toward chest, keeping head, neck, and arms steady. Inhale and slowly roll ball out to start.

Full-body roll-up
D, M, F, T, B

Lie on back with legs fully extended and arms stretched overhead. Inhale and lift arms toward ceiling. Exhale slightly, tuck chin to chest, pull navel to spine, and curl forward to touch toes (or as far as comfortable). Keep arms next to head as you roll up. Inhale and roll down one vertebra at a time.

Body roll-out
T, B

Kneeling with ball in front of you, place palms together and rest hands on ball. Inhale and slowly roll ball away from you until forearms rest on ball and body forms a diagonal line from head to knees, without arching or sagging. Exhale and pull navel to spine to roll ball back in. If this is too difficult, keep hips in the air so body forms a tabletop instead of a diagonal plank.

Twisting roll-back

Sit tall with legs bent, heels on floor, band looped around feet, and hands together, each holding a handle. Inhale, then exhale and roll back 45 degrees, pulling in abs and rounding spine. As you lower, twist to right and open arms out to sides. Inhale, rotate back to center, and roll back to start. Perform a full set, then switch sides.

You can get even more of fitness expert Chris Freytag's exclusive workouts at, where you'll find all of the Prevention Fitness Systems DVDs.


D = Drop 20+ pounds workout; Do 3 sets of 12-15 reps of each, unless otherwise indicated.
M = Midlife slim down workout; Do 3 sets of 12-15 reps of each, unless otherwise indicated.
F = Firm up workout; Do 3 sets of 8-10 reps of each, unless otherwise indicated.
T = Trim hips & thighs workout; Do 3 sets of 8-10 reps of each, unless otherwise indicated.
B = Flatter belly workout; Do 3 sets of 10-12 reps of each, unless otherwise indicated.

Source: MSN

Provided by Prevention

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Cool Cross Tattoos - Not Your Old-Time Religion

By Timothy Croy

Lots of political pundits and authors today seem to be trying to sell the idea that religion and spirituality can't be trendy. They want you to believe that to be a unique individual, you've got to reject religious affiliation. That's not true. You can have it both ways with cool cross tattoos.

Tattoos are one of the most widely recognized symbols of uniqueness and individuality. Free-thinkers and rebels have been getting them for years. But tattoos can be more than just a political statement or a way of saying "I'm different from you!" They can also express your beliefs.

Tattoos are a highly personal decision, and because they last for the rest of your life, you should choose a design that you know you will not get tired of. The best way to achieve both of these goals is to choose a meaningful symbol, like a religious one. A great option is the cross.

Crosses have a rich spiritual and symbolic history, and when you get a cross tattoo, you'll become a part of that tradition. But this tattoo is also your opportunity to truly make that tradition your own. You don't have to get a standard, cookie-cutter style tattoo.

There are many resources available to help you find cool tattoo designs. First, try talking to your friends, neighbors, and co-workers. A surprising number of them probably have tattoos or know someone who does, and they may be able to give you some ideas that will get your own creative juices flowing. (They can also tell you about what you should expect when you get your tattoo.)
You can also try visiting local tattoo parlors. Because cross tattoos are extremely popular designs, most tattoo artists have extensive experience in them, and they can help you decide on what design style would be best for you. They may even have some pictures of their original design work that you can browse until you find the design that you love.

There are a lot of ways to make your tattoo design your own. You can embellish the edges of the cross, for example, or try including a meaningful passage from Scripture. If you are able to afford the extra cost, you can incorporate colors, which can have a big impact.

Whatever design you choose, you should remember that the key to being happy with your tattoo is picking a design that's truly personal. Cool cross tattoos are a great way of expressing your religiosity, but doing it on your own terms.

Cool cross tattoos are a great way of integrating and expressing your spirituality and your individual tastes.

For more ideas and tattoo ideas, please visit our site at: Tattoo Ideas

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Think Adsense, Grow More Cents

By Tan KC

In the event that you are new to the Internet and have never heard of Adsense, you are in for a pleasant surprise. This program rewards you for providing interesting content to web surfers, across the globe. Regardless of your business, hobby or passion, you can make Adsense work for you.

Adsense is probably not for everyone. But, if you are serious about generating an income stream from your website or blog, then think Adsense. With effort and persistence you can utilize the program to grow more cents or even thousand of dollars.

You probably will not make money overnight, unless you have a site which already receives massive traffic. There is nothing wrong with starting from scratch and working your way up the ladder. Most big Adsense earners start small aiming high.

One of the greatest things about Adsense, other than the fact that it offers huge earning potential, is the program lets you earn money while you sleep. If you own multiple websites or blogs, you can easily add the Adsense codes and start earning.

You do have to apply to the program in order for you to begin. Once your initial site is approved, you can add additional sites without going through the approval process again.

There are guidelines you must adhere to, but as long as your site is not under construction and does not contain illegal or questionable content, there are high chances that you will be approved.

Once your site has been approved by Adsense, you should start reading up materials on how to optimize your site to achieve optimal Adsense performance. One great site for reading is the official Adsense blog at blogspot. This blog offers the latest news and tips helping publishers to generate the revenue correctly and safely.

There are also many other third-party tutorials and e-books, which had been written on the subject of generating income using Adsense. To be successful in this venture, it is very important to read, implement and test!

Obviously, not everyone will make millions out of Adsense. Like any other businesses, it is all about trial, error and dedication to the your passion.

If you do not have a website, you can start blogging quickly and easily using a platform such as There is no charge to do this and it is a very user friendly.

Many successful bloggers have started out using this method and have done so well that they ultimately made the decision to move to their own domain. Where it is possible for them to make even more money.

KC TAN is the author of The Secrets of Adsense 2008 and Internet Entrepreneur who runs a service oriented blog at KC Hut You can find one excellent example of how to place your Adsense advertisement on the CCP4BB page KC also recommends using Acne Free in 3 days to cure your acne.

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Want a Great Date? Watch a Movie

By Chai Rose

Are you thinking about asking someone out on a date for the very first time? Or maybe you've been with someone a long time but you're having trouble planning a date night that you'll both enjoy. Regardless of your current situation, the perfect choice for any date is to watch a movie.

Watching movies is a form of entertainment that 99.9% of the population enjoys. Some people love to watch movies in the comfort of their own homes, some love to catch a movie at the movie theater, and some like to do both.

Let's face it: Watching movies provides a form of escape for all of us. For 90-180 minutes we are able to escape into the world of the movie and that allows us to put our own troubles and concerns aside. We're able to sit and simply enjoy ourselves. And when we enjoy that movie with someone else, the entire experience is even better.

That's why watching a movie is great no matter what type of date your going on. But of course you need to decide what type of movie you can see that both of you will watch.

Obviously most men like action films like the Die Hard series, 3:10 to Yuma, and Rambo. Women like romantic films like 27 Dresses, Titanic, and Sleepless in Seattle. Usually movies like these are only liked by one person on the date and therefore each of these genres might not be the best choice for a date.

Instead, you should plan to see movies that are a mix of both romance and action or you should choose to see a comedy, a dramatic film, or even a horror flick. In fact, in the examples above, Titanic is considered one of the most romantic films in history but there is enough action in that movie to satisfy many men.

A safe bet if you are about to go out on a first date is to choose to see a comedy. However, if you have been with someone for a long time then the two of you should come to a mutual decision on which movie you want to see.

Want a great list of date movies. Checkout's Top 10 list here:

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Alcohol and Your Health - Benefits to Digestive and Respiratory System

By S. Michael Windsor

It seems these days many people prefer to talk about the negative affects that alcohol has on some people. There are many, many benefits to consuming moderate amounts of alcohol daily such as those affecting our digestive and respiratory systems, such as the prevention of gallstones in the digestive system. Although the benefits are much greater in other areas of the body, the benefits may improve many peoples' lives tremendously. More detailed information can be found online at The Hangover Network website.

Many individuals believe that alcohol and alcohol alone causes weight gain on most people. After researching many studies performed on the subject, I was not able to pinpoint ANY definite conclusions as all the results of the studies seemed rather mixed. Quite possibly this could be because of not the alcohol, but HOW they are consuming it. Many of the individuals in the studies not only showed no increase in weight, but a decrease in many cases. Why is this? When out and about a lot of folks like different styles of drinks and different styles mean different flavors, right? Could it be possible, then, that those who experience weight gain either consume many more sugar-laden, 'fattening' drinks versus many who simply go with the scotch 'on the rocks'? In addition, we are all guilty of getting those late might 'munchies' due to the long night of drinking and blood sugar levels dropping like a porn star's knickers on pay day. Could this be another possibility as to why many seem to gain more weight when they drink more? I believe it to be quite a valid assumption.

As for conditions and diseases that can be prevented through regular consumption of alcoholic beverages in moderate amounts, research has also shown that alcohol has the ability to reduce the risk of developing gallstones. In addition, the tests also showed a correlation between the decreased risk of gallstones with the combination of vitamin c and alcohol. Some of this stuff can be quite an anomaly to any of us and as more research is being done we will just have to wait for the next big discovery in current research. All I can say is that this stuff is pretty darn exciting!

In regards to our respiratory system, it has been believed by some that a new fad of 'snorting' a little alcohol can actually help your respiratory system. I don't know about this and I really was not able to find much research on the subject. One article has mentioned that a small amount may have beneficial effect on the lungs, but I would not run over to the bar to do a shot of tequila through the nose in order to find out if I can breathe better the next day. Snorting, by the way, is believed to cause a person to get a quicker buzz versus that of consumption through the stomach.

Remember that binge drinking always provides more negative effects that that of moderate consumption of alcohol. It will effect your nervous system which will cause your breathing to slow down and, in many cases, as we have all heard about, it may even cause death. So if there is one thing to remember, try to remember how tying a few on can really effect your body and don't forget to talk with your medical professional for more advice on your own individual body and how drinking alcohol can affect you personally.

S. Michael Windsor is currently publisher and a writer for The Hangover Network. The THN Online Hangover Prevention Guide is a premier hangover information platform that provides individuals with a quality in-depth look at hangover and the associated products, services and information available today. Visit us today at and subscribe to our free services.

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Work At Home Jobs

By Brian McCoy

Who doesn't dream of finding a work at home job and having some control over their future as well as increased earning potential? Is it possible to do this online? YES, it definitely is!

There are people that keep searching and searching online to find a legitimate work at home job.
However, there are people that have already found a great company to work with and are making a fabulous income from home. So what have they done specifically that you can form yourself after and begin earning online?

This article will give you some useful information that will help you in your search for that work from home opportunity that is just right for you.

The first thing that you should do in your search for a successful work at home job is to get busy doing some research. There are thousands of opportunities available today online. You won't ever be able to know what is out there for you if you don't investigate it.

Choose Something That Interests You
It's not hard to figure out that if you choose something that does not interest you, then you probably won't be likely to promote it for very long. It is much easier to become successful at doing something that you are passionate about. Start with what interests you and then begin your search from there. If you can get paid for doing something that you love to do, then why wouldn't you try and make that happen?

Take Action
While doing a lot of research is great, at some point you have to jump off of the fence and get into the game. You won't be able to start making money online if you don't take action.

Develop A Budget
There are all too many people that sign up for free courses and don't want to spend any money to advertise their business. While there are several free or low cost advertising options, most people that work online have invested a small amount of money at some point. Unlike with a traditional brick and mortar business, you thankfully don't have to invest thousands, if not millions of dollars. However, it is unreasonable to believe that you are going to be able to make money without investing some money online.

Attitude Is Everything
It is human nature to spend more time complaining than trying. However, the people that have achieved success online are those who have risen above adversity and persevered through the tough times. There is a fine line between success and failure. Success is often achieved by just pushing over that last mountain to stroll along the plain. Don't give up!

If you are looking to Make Money Online, visit Brian's Big Ticket To Wealth website.

About the Author: Brian McCoy is an industry leading internet marketer and President and CEO of McCoy Marketing Group. His mission is to develop leaders into full time home business entrepreneurs.

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Mistakes You Must Avoid If You Want Your Boyfriend Back

By Gillian Reynolds

Meeting a man you believe to be the "one" can completely change a woman's life. Everything in her world will seem ideal and in its place. If that same man then suddenly decides that the relationship isn't what he wants, it can feel as though the earth is falling into pieces. Sometimes in relationships both people don't feel the same things at exactly the same time. One may feel they need space or the chance to date others, and if a woman is thrown into a situation where her boyfriend feels those things, it can be heart wrenching. If you are convinced your ex is the man you are destined to be with, you need to be aware of the mistakes you must avoid if you want your boyfriend back.

One common and very easy mistake to make when you are trying to win back the affection of your ex boyfriend is to talk to his friends or family about the situation. If you are close with his friends or his parents or siblings you may think that speaking with them will help smooth the way for a reunion between the two of you. This is highly unlikely. If you want your boyfriend back you must not include anyone else in your problems. He'll resent you for doing it and it may also damage the relationship he has with his family or friends. Keep the relationship issues solely between the two of you.

If you want your boyfriend back you must also avoid crying in front of him. You may think that he'll feel sorry for you if he sees you weeping about the break-up. He won't. Men don't want to feel obligated to be in any relationship out of a sense of guilt. If you whine, beg, or pout in an effort to rekindle the romance, he'll turn the other cheek. He may also stop all contact with you because your behavior makes him uncomfortable.

Ex boyfriends sometimes decide to hop right back into the dating world. If you have visions of getting back together with him, seeing him with another woman is going to feel awful. Even hearing about his dating adventures from a mutual friend will be very difficult. You must keep yourself composed though if you want your boyfriend back. The best reaction from you would be to wish him well, and to do it with a smile on your face. He won't be expecting it and that's exactly what you want. You want him to wonder what you are thinking.

When the moment arrives that he asks to talk things out be careful how you handle this. You shouldn't take a defensive tone if you really want to get back together with him. Listen to everything he says and respect his feelings. If he asks how you feel about things, be honest without being hurtful or too overly dramatic. Keep your cool and he'll respect you even more.

The way you present yourself to your ex following the break up will play a big part in whether you'll eventually reunite as a couple. Once you understand how to approach him and what you should and shouldn't be saying, you'll stand a much better chance of recapturing his attention. For more suggestions that will help you get him back, visit this helpful site!

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