How To Improve Your Bench Press And Other Fun Lifts Too:)

 1.  Find A Workout Buddy

Most people, but not all peeps need a training buddy who is going to challenge them. Not only this, but you need someone that is going to be there to spot you if the weight is too heavy and it gets stuck on you. (If you workout at a gym you can start out on a chest machine and then move to free weights if you like.) You have to be fearless in the bench press. If you are bench pressing with free weight and you don’t have someone spotting for you chances are unless you’re crazy, you will be scared the heavier weight will fall on you towards the end of your workout. This will probably cause you to not lift as heavy as you probably can.

2. Get On A Program

Bench pressing 225 really is not miraculous by any standards, but it is definitely a step in the right direction. If you tell a person that you have a 225 bench press, they will probably be quite impressed.

The reason that you need to get on a program is because you need to develop overall strength. You don’t want to have toothpick legs while your upper body is the size of a house. (You know you’ve seen that before and it’s really not pretty:)) Getting on a program will teach you the correct techniques and how to build your entire body.  Whether this is switching up volume, sets, or reps and how often to work out, supplements, protein levels and fun stuff like that!

3. Technique Is Very Important!

The biggest mistake many people make when on the adventure of increasing their bench press is that they start too big. The idea of strength training is to make gradual gains every week. You may want to start each week by adding 5 pounds, after starting at a weight that you can easily manage. After this, you may want to add 2.5 pounds per week. It shouldn’t be a surprise that many people should start with just the bar (45 pounds) and work up slowly from there adding 5 pounds per week. This will not only help you not plateau, but it will improve your form and avoid injuries until your muscles and joints get used to a heavier weight. I CAN’T EMPHASIZE THIS ENOUGH: LEARN THE CORRECT TECHNIQUES FOR EACH LIFT BEFORE LIFTING ANYTHING HEAVY!!!!!

4. Be Consistent With Your Workouts

This is really the second most important step. If you are not consistent with your training, you are going to end up with a lousy bench press or any other lift. You have to bench press at least once every ten days. This will improve your form and it will get you better at the movement. If you are not consistent with your training you will never make any progress. Even if you are not increasing the weight each week, that is okay. The key is to stay patient and keep hitting the weights week in and week out. Eventually your numbers will start to increase.

May Your Next Workout Be Your Best Ever!

Thomas W.


Making Exercise More Fun

Making Exercise More Fun

Bored ManNothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don’t even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be down right
boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you’ve been wondering what you can do to make
exercise more fun, you’ll find some ideas below that just may help to make exercise more fun and a little bit easier.

Exercise With A Friend

Two people jogging on a roadFirst things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day and use the same piece of equipment or use the same piece of equipment at home, you should try mixing things up. Reverse your routine or just change the order of your exercises.

Try The Park……………..

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imagination
guide you. You don’t always need to follow a strict routine, just get out there and have fun working your muscles.

Woman stretching at the park.An outdoor circuit in the park is also something you can try. There are some parks that have circuitcourses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn’t a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of push ups, walk the next 100 feet and then drop to do sit ups.

You can also ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will
also help you to meet new people as well.

When You Exercise, Picture Yourself…………

When you exercise, try to picture your muscles getting bigger. Research has personal goals 1. go to the gym 2. eat healthy 3. be awesomeshown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your
muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don’ t need to follow the same routine day after day,
as you can do many other things to get in some exercise.

man and woman smilingThe important thing is that you should always try to incorporate exercise in any various form into your everyday life and make these habits the kind of habits that will last a lifetime.



To Your Health and Happiness

Thomas Wallace


What is MLM?


To Your Success and Happiness

Thomas Wallace







Advertising for Leads and Sales

Advertising for Leads and Sales

Advertising your business to produce more leads, sales and new sign ups might be Advertisingone of many fastest, most profitable strategies to take your network marketing business to the next level. Do it wrong and it could cost you a fortune.

So what is the difference between advertising  at a profit or at a loss? It truly is all about the math. Plain and simple. The purpose would be to find a method to get your message in front of new people on a constant basis at fees less then you are generating to secure a brand new buyer or business builder.

Which might be simpler said than carried out, depending on a good deal of diverse aspects. Let’s take a closer look and see if it makes going down this road work for your business.

Advertising – Cost of a Sale

You will find any number of approaches to marketing your product, service or business opportunity each online and offline.

Pay Per ClickOn the web it is possible to lead with your products or business opportunity and place classified ads, banner ads, paid social media advertisements (feel Facebook and YouTube) as well as run a paid-per-click marketing campaign.

Regardless of the method used, there will be an expense. This cost will rely on the advertising  medium employed and also the level of competitors. For example, it’s not unusual for any “business opportunity” PPC campaign to spend upwards of $5 per click. So the question is how many clicks does it take to make a sale and just how much could be the average sale worth to you?

Let’s crunch a couple of hypothetical numbers. For the sake of this example, let’s assume you have a lifetime buyer worth of $100. Meaning a brand new consumer, over a period of time , is going to be put $100 in your pocket. This might be a one-time buy or quantity of purchases created over time. Either way, the worth of a client is $100 to you.

Now let’s say, according to analyzing your present sales statistics, it takes 50 new visitors to your website or blog to create one particular new client. Let’s also assume it’ll cost you only one dollar per click to drive a brand new visitor to your page. $1 occasions 50 equals $50 price of sale. So you would be net $50, which can be a lucrative advertising MLM campaign.

But what in case your cost per sale is greater than $100? Then it would not make Making moneysense to continue advertising and promoting in that manner as you may wind up losing income not making cash. So the essential will be to test a variety of advertising offers and campaigns, keep the winning advertisements and eliminate the losers. Discover a winner and then scale the model to create even far better results.

Marketing for leads and sales just isn’t for the everybody. It’s great for some products, service and business opportunities but not for others. The only way of realizing if it’s going to work for you personally is to test it out, crunch your numbers and go from there.

To Your Health, Happiness and Pursuit of Knowledge

Thomas Wallace

Click here for a fantastic solo ad company:)


How to Master Affiliate Marketing

How to Master Affiliate Marketing

No one starts affiliate marketing so they can earn a few bucks a month. People Affiliate Marketing Target with an an in the bulls eye with money around it.join so they can become top earners, but only a few know how to make that happen. Fortunately, there are some strategies you can use to turn your sluggish affiliate marketing business into a money making machine. Let’s talk about a few proven strategies.

Market High Ticket Products

You are not going to become a top earner by marketing products that are only Businessman selecting marketing mix strategy options for product, price, promotion, place and brandworth a few dollars. You have to sell high ticket products to make the big bucks. You can find products that have commissions of $1,000 or more for each sale. If you can sell a few of these products a month, you can start to ease yourself into top earner status. Just be careful when you pick these types of products. They need to be of a high quality or you won’t be able to sell to very many of them before people realize that you are marketing junk. You don’t want bad products to taint your reputation so do your research ahead of time.

Use Targeted Advertising

The top earners know how to reach people inside of their target markets. They do not waste time or money advertising to people who will not be interested in making a purchase. This allows them to make more sales in shorter periods of time. That is essential if you are going to be a top earner with your affiliate marketing business.

Capture Leads

Don’t sell a product and then let a lead run off and hide. Capture that lead with an email marketing system. Lead systems make it easy to continue to communicate with leads. That means you can sell them additional affiliate marketing products and opportunities to your leads. When you do that, you will turn your free leads into a money making machine.

Transition People to Your MLM Opportunity

Finally, take your free leads and offer them the chance to be a part of your MLM opportunity. This is an excellent way to expand past your affiliate marketing business and truly become one of the top earners. Make sure leads are fully nurtured before you introduce the opportunity. That way, you will make more conversions.

Once you become a top earner with your affiliate marketing business, you will finally be able to look forward to retirement, knowing you will be well taken care of once you quit your day job. Once you have your money taken care of, you will have a world full of opportunities ready for you to seize.

To Your Success

Thomas Wallace


Weight Training For Beginners

Muscle building for beginners is an ideal regimen if you’re a skinny guy who wants to gain weight and muscle mass. Or if you’re a fat guy, you can do muscle building for beginners if you want your shoulder to be broader than your waistline. Otherwise, if you just want to be stronger and faster, you can do so by building muscles. Building muscles need you to do 3 things so that you’ll gain muscle and get bigger and stronger:

  • You should lift things that are heavy
  • Stick to a diet that promotes your muscle-building goals
  • Provide time for rest

Lifting heavy things is an essential part of building muscles. To do this more effectively, workout in a gym that has an efficient section for free weights and machines. Do some body weight exercises. It’ll bring big results for your weight loss goals and in maintaining your muscles. If you’re serious about weight training, most gyms have all the equipment you’ll need to become fit.

You’ll want to gain functional muscle strength and size, and in this case you should do full-body workout routines in combination with compound exercises. Multiple muscle groups have to be targeted by your exercises. Weight machines have improved greatly through the years so it’s not a bad thing anymore to use machines.  You’ll see many body builders now days on different machines.

As you continue to build strength you might want to consider adding free weights into your program. Do barbell squats instead of the squat machine. It’s a compound exercise that works every muscle in your physique. 

What about your diet? It depends on your current situation. If you’re skinny, your diet will comprise 90% of the muscle building battle. If you want to build size, you have to create a calorie surplus through your diet. In other words, you should take in more calories than what you burn. When you get that problem wherein you’re not gaining weight despite lifting ample weights, it means that you have to improve your diet. What are tips for a weight gaining diet? First off, eat lots of protein. It’s a different approach for weight gain that works. Make sure about your protein intake. It has to be 200 grams a day. Then gorge the rest of the 3500 calories from any foods that you find tasty, such as milk, pasta, rice, pizza, chicken, protein shakes, milk shakes and so on. (This is really fun if you’re under the age of thirty:)  I used to eat lots of peanut butter too!  Now if I just look at the jar I gain weight:)

Another approach to gaining weight for building muscles is to eat plenty of healthy foods. Your food choices for this option include brown rice, chicken, oatmeal, homemade shake, almond butter sandwiches of whole-grain wheat bread, fruits and veggies, milk, beef and eggs. Eating lots of healthy food is kinder to your insides, and it’s better than eating lots of any stuff. It may not work optimally for weight gain, but still, it makes sense.

If your overweight, this is what I did to lose weight while building strength and fitness: Fiber tablets twice a day, ate lots of protein, lifted weights every other day and reduced my carbs to under 40 grams a day.  (Mostly got rid of regular desserts and bread!)  There are plenty of low carb meal plans out there…check them out.  Including plenty of bread and dessert ideas:)

Rest in muscle building is as expedient as eating and working out. ( I can’t stress this enough! Skinny guys who want to build muscle should avoid doing cardio. Cardio is the antithesis of building large muscle mass, because it conditions your body to slow down your muscle growth. You can, for example spend 3 days a week in the gym, but know that your muscles grow when you’re at rest. What fitness experts usually practice is to workout exhaustively and then give their bodies ample time to recover by resting. Spend 8 to 9 hours of your time for sleeping (daily) and take naps whenever you can.


Hopefully, this helps you on your way to health and fitness!

Thomas W.

Work Out At A Gym Or At Home?

Making the decision of where you will go to exercise is a very important step in reaching your goals of fitness. A lot of factors go into this
decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where to exercise, you can move on to deciding how you plan to work out.

As you probably know, exercising at home has many advantages. The out of pocket expense is one of the best advantages. With the gas prices being what
they are today, it is quite obvious that you’ll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.

Memberships to a gym can often be quite expensive and may include other things that you don’t need such as child care or swimming pools. ( I have a gym membership because I like to swim laps and use the spin bikes five days a week.) You also won’t need to be concerned about the latest  trends of exercise gear as you most likely will be exercising by yourself at home. (No waiting for weight machines at home:)

Keep in mind that working out at home will cost you. Possibly even more than going to the gym.  You’ll need to get weights, barbells or machines or both.  Let’s not forget the bench for the chest press and a lot of other fun stuff.

Even though you may plan to run, it is very important that you have high quality running shoes. This statement applies to any type of equipment that
you may purchase to use at home. If you go out and buy cheap equipment, you’ll probably end up getting hurt or getting frustrated because you aren’t making any progress.

Along with the financial gains, exercising at  home may also help those who don’t like to work out in public. If you are worried about how you
look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don’t need to worry about time at all.

Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you’ll also have more of a selection of equipment as well, far more than you’ll have at home.

If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you’ll find the
swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work
muscles in your body that you probably didn’t even know you had.

Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue
so you don’t have to defend yourself when asked where you’ve been or what you have been doing. You can also meet new people in class, or just help others along if you choose.

All in all, making the choice of exercising at  home or at the gym is a choice you should make based on your goals and personal preference. The
most important decision you’ll need to make is to determine what type of environment you want to be in and how you want to accomplish the
fitness goals in your life.

Once you have given it some thought and weighed out the pros and cons, you’ll have no problem making the choice. Always keep in mind that
once you’ve made your choice, you can always switch if you aren’t happy with the choice you made.

May Your Next Workout be AWESOME!!!

Thomas W.

Guide to Understanding Multi-Level Marketing

Multi-level marketing or mlm has sparked lots of controversies over the years. It has become increasingly linked to scams and false promises of huge profits. Nonetheless, this marketing strategy has gained popularity because of its many attractive features. This type of business practice has been around for decades. It has a huge presence in general commerce around the world. It is even considered as one of the most basic business practices.

It only became associated with scams due to unscrupulous business practices of some stakeholders that chose to use the benefits for their own selfish ends.

What is Multi-Level Marketing?

The multi-level marketing strategy is a legitimate strategy for business. This multi level marketing on a computermethod is often used by businesses that operate through direct selling. This strategy encourages product distributors to get others to recruit others as new distributors. With each recruit, the distributor gets a percentage from their recruit’s product sales. This is the main feature of mlm. Profits come from the distributor’s own sales as well as from percentages of their recruit’s sales. Recruits are more popularly known as down lines. For each down line, the distributor gets percentages from their profits.

Often, 1 or 2 persons establish a business. These partners reach out to the larger population to find people to join their business venture. In exchange for the membership, incentives are offered. These incentives increase as more people get invited into the business. People who enter the business contribute money into the company, either by buying products or paying membership fees. Thee members also work for the company by inviting others to join and contribute more money.

How to Make Money with MLM

Signing up with companies that use this strategy can be profitable. Here are tips to help in earning honestly from this business approach:


Multi-level marketing has been under much scrutiny. Most people view these companies as not to be trusted. This is because of a few companies that take advantage of the opportunities this marketing strategy offers just to earn money at the expense of the hard work of others. Be honest when dealing with people. Deliver what is promised and do not give false assurances just to get people to join and invest.

Reasonable Goals

Setting goalsSome multi-level marketing companies do business with people with honesty. However, they may come out as unscrupulous and dishonest when they fail to deliver their promises. One cause is setting goals that are too high, promising unreasonable profits. And when they don’t deliver, they are regarded as scammers.

Keep goals within reasonable limits. Do not promise the moon and the stars just to get more investors.

Real Incentives

Incentives are the driving force in mlm. Some companies use high pressure spiels Money sitting on a computer keyboardjust to get people to buy into the business plan. This may have been successful in the past but the promise is often unreal and difficult to attain. Create unique and creative sales pitch to get people interested. Give facts and figures. Convince people by giving them sound and attractive reasons why they should join and not over-the-top expectations.

Multi-level marketing in itself is profitable and legitimate. As with any business, the practices and values embraced by the company will determine its legitimacy.

Have A Great Day!

Thomas Wallace



Seven Fantastic Lies of Network Marketing

Seven Fantastic Lies of Network Marketing by Ann Sieg

The “7 Wonderful Lies of Network Marketing” by Ann Sieg was first published in 2006. It is short 35-page downloadable e-book that could be viewed on any personal computer with. pdf reader and it exposes the 7 most significant challenges most widespread to building a lucrative network marketing business fast.

Even though the e-book is free, it’ll cost your name and e-mail to get a copy which, marketingalthough the book does open your eyes to several from the prevailing myths going about the sector, its principal goal is always to produce leads in order to backend you into Ann’s Renegade Marketing system. In other words, the book will be the hook to get you engaged into Ann Sieg’s marketing sales funnel.

Contents: 7 Excellent Lies of Network Marketing

* Lie # 1– Everyone is your prospect!
* Lie # 2– This really isn’t sales. We just share products with people.
* Lie # 3– Anyone can do this!
* Lie # 4– We’ll develop your business for you personally.
* Lie # 5– We’ve the most effective product ever!
* Lie # 6– You just do not have adequate belief!
* Lie # 7– The proven system.

In relation to promoting any variety of product, service or business opportunity the best promoters “sell the sizzle” not the steak. Which means if they told the truth about what it really takes to construct a profitable network marketing business, likelihood are, they would not have as well numerous people join their teams. Because the bottom line reality is it take plenty of time, effort and also a good-sized monetary investment to construct a lucrative business of any kind and specially a network marketing business.

The largest take-away for Ann’s “7 Great Lies of Network Marketing” is genuinely content marketing strategyidentified beneath the surface with the details supplied. The details are excellent, the real worth is in learning the “process” employed to promote the book, capture your contact details then stick to up in order to back end prospects into buying your product, service or business opportunity.

Mike Dillard popularized this “funded proposal” or “attraction marketing” method a couple of years ahead of “7 Great Lies of Network Marketing” was released and Ann’s system is genuine live working example from the attraction marketing model in practice. And it works! Which can be evident by how popular this book and Ann Sieg have turn into.

The Attraction Marketing Model

Within nutshell, the only approach to construct a profitable network marketing business is always to get the product, service and business opportunity in front of a minimum of two new prospects per day. Minimum. In reality, if you really wish to take your business to the next level you will wish to expose the business to at least 100 new people per day.

The query is: How will you make this work?

Even when you’ve a massive warm market list of household and friends, attract new customerseventually you and absolutely everyone in your team will have contacted every one particular you realize. Now what? And that is exactly where you must find out the art and science of marketing, prospecting and recruiting.

“7 Wonderful Lies of Network Marketing” is an excellent example of how to get your business in front of people who’re actively looking for more details now. This is attraction marketing at it’s finest and it is great model to study.

Have A Great Day!

Thomas Wallace

Reasons to Embark in Vegan Cooking

Vegan cooking can offer a large number of benefits.

With so many people around the world looking to embark on a greener lifestyle it is no wonder that the Vegan lifestyle is receiving a large amount of attention lately as well. From people who are looking to embark in just some minor changes to those who are looking to completely revamp their entire lifestyle. Regardless of whether you are looking to make a massive change or just a few small differences Vegan cooking can offer a large number of benefits, which helps to ensure that many people start picking up the habits.

Vegan lifestyle is much more green friendly than eating tons of meat it also has a huge benefit of being a much cheaper lifestyle.

Aside from the reality that a Vegan lifestyle is much more green friendly than eating tons of meat it also has a huge benefit of being a much cheaper lifestyle. Because the majority of the foods that are eaten in a Vegan lifestyle can be grown at home it provides a substantial savings that you would not otherwise be able to realize if you were relying on purchasing the majority of your foods from a grocery store. By omitting meats from your diet you are not only doing your part to help the environment but with savings in the thousands of dollars possible each year it can be a huge benefit to look towards a Vegan lifestyle.

Many Vegans opt to grow their own produce.

Other concerns that are important is the ability to avoid chemical treated foods. Many Vegans opt to grow their own produce, which provides the huge benefit of allowing you to use your own home grown organic foods. This makes them much cheaper for you, which again can significantly decrease your average grocery bill. It is still very important to realize that you might need to buy some food items from the store, however you will not need to worry about the items that you do need to purchase as much since the costs will be significantly lower and there are generally less likely to be subject to harmful chemicals.

Many people opt to turn to a Vegan lifestyle due to the health benefits. It is a proven reality that people who consume large amounts of meat tend to weigh more. This is a reality that cannot be avoided especially due to the increasingly large number of people around the world who are becoming obese. By changing to a Vegan lifestyle, it is much easier to lose weight and find a much healthier lifestyle that will benefit your entire family. In order to really see the benefits of this it is necessary that you take some time to really devote to the Vegan lifestyle to see a real benefit.

Most people find that the Vegan lifestyle is perfect for their needs.

There are some studies lately that speculate that Vegan cooking has been linked to also help reduce the occurrence of diabetes as well. In order to really know if this is true for you it is important to talk to your doctor. Many people experience huge changes to their blood sugar levels by switching to a Vegan lifestyle, however many others also find that it is increasingly difficult to find a good method of changing their blood sugar levels to reduce the need for additional medication. If you are looking to reduce your blood sugar levels then it is important to talk to your doctor before making the adjustment.

You can save money on a Vegan Diet.

With any change you might be considering you should always take plenty of time to review your options. Most people find that the Vegan lifestyle is perfect for their needs without spending months of research however; you should still take at least a bit of time to ensure that this is the right lifestyle for you. If you are not interested in making a permanent change then you should consider making some small changes and working to tweak each of these changes to your exact lifestyle preference. You might need to make several changes, but you should be able to settle into a comfortable pattern and lifestyle quite quickly if you devote a bit of time and effort to the process.

Thomas Wallace