Womens Health

How To Look Good In Your 30s

Want to look good in your 30s? We ask a beauty panel of experts their secrets to looking good at any age

Kate Lanphear - How to look good in your 30s Getty Images 1. Find what colours, textures and styles of make-up work best for you This should highlight your best features and disguise the rest. This will also serve you well in the coming decades. DON’T Shy away from experimenting with colour – just choose where and how you wear it. Simple is always best. 2. Highlight By now, most are familiar with some of the tricks professional make-up artists use to reduce the appearance of redness in the eyes and to brighten them with the use of highlighting, but you may not know you can do the same with your lips. As we age, our lips shrink in size, but by strategically placing a light, shimmery highlight on the cupid’s bow and the centre of your lower lip, you’ll have full-looking lips in no time. DON’T Go for fillers. You can achieve luscious lips with strategic make-up. 3. Increase consumption of goji berries A complete protein source, and packed with vitamins and minerals, goji berries are known for their invigorating and strengthening properties that help the body to cope with stress by supporting the adrenal glands, as well as increasing immunity, alkalinity, liver protection, and providing anti-ageingbenefits. DON’T Consume processed, junk or takeaway foods. They are empty calories, in that they offer very little, if any, health- and beauty-promoting nutrients, as well as having a detrimental effect on your physical and emotional state. 4. Cleanse twice at night Cleansing your face should be part of your morning and evening routine, but at night you should do it twice – the first time will remove make-up and the second time will remove grime and pollutants, leaving it hydrated. Also ensure your diet is rich in colourful fruits and vegetables, which are high in beneficial phytochemicals that protect our cells from damage caused by free radicals. This means they protect the skin against premature ageing. DON’T Overeat. Research has now confirmed thatovereating wreaks havoc with the genomes that prevent ageing. So, just like Confucius says, eat slowly, chew every mouthful carefully, and never eat while watching TV. Also, don’t use chemical-based make-up, but instead choose a mineral make-up. 5. Drink 1.5 to two litres of fresh, pure water every day Replenish and hydrate the skin from the inside. This does not include juices, coffee, teas, or fruit intake. DON’T Expect water-based products to hydrate the skin, as the body is waterproof. (Showering and swimming would be impossible if your skin could absorb water; you would bloat and puff up.) Water-based products can age the skin, as water does its natural thing and evaporates, leaving skin drier than before. 6.Use all-natural hair products Marriage, babies and a boost in career can often lead to a busier life, with less time to spend where it is needed most – including your hair. It is important to use all-natural treatments including protein now, such as the Unico Formulations Protein Treatment, to maintain hair’s condition. It will help restore, hydrate and give shine by using it for just five minutes, twice a week under the shower. DON’T Let life get in the way of nourishing your hair – now you are out of your 20s it is less productive and can’t withstand what it could. 7. Shape your eyebrows Shape to perfection by refining the length and thickness of your natural brows. DON’T Expose too much of the bone which is the part underneath the brows and closer to the nose. As we age, the skin between the eyes and the brows can make it look saggy and wrinkly. 8. Enjoy regular microdermabrasion treatments By the time your 30s arrive, cell turnover is starting to slow down and environmental damage from smoke, pollution and sunlight are starting to take their toll. Regular microdermabrasion treatments are a fantastic way of treating degenerated skin cell turnover. This will also assist in lessening the signs of ageing by removing superficial fine lines and wrinkles caused by dehydration. DON’T Let it all go! Your 30s are busy years, but remember to take time out for yourself and nurture your skin, not least because stress is one of the most ageing things. It may be as simple as a half-hour bubble bath and face mask once a week. 9. Have monthly facials to keep the skin clean and refreshed. Also visit your dermatologist once a year for a full body scan to check for any signs of precancerous cells. Your skincare kit should comprise the correct eye cream for day and night, cleanser, toner, and moisturiser. DON’T Use a cleanser without alpha or beta hydroxy, as these will promote cell renewal. 10. Consider professional bleaching Teeth tend to yellow over the years as tiny cracks in the enamel soak up stains from coffee, tea, wine, tobacco and food dyes. Fortunately, these age-related stains bleach away very well and bleaching is easy. You’ll either wear a mould with gel for three hours daily for two weeks at home ($150 to $500 upper or lower), or can undertake in-office power bleaching with a stronger peroxide solution that’s activated for 45 minutes under a high-intensity light ($600 to $1,000). DON’T Buy into over-the-counter bleaching products, which can be too abrasive on teeth and too harsh on gums, with questionable effectiveness. 11. Eat fish Consume cold water fish such as salmon containing essential fatty acids to increase your skin’s healthy glow. One serving a day is all you need. DON’T Skip this important skin saver just because you don’t like fish. You can also use fish oils, or eat seeds and nuts.

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How can I record sound from YouTube videos?

Note: The steps below are only for saving the audio, not how to save a YouTube video to your computer.

Using an online service

One of the easiest methods for saving the audio from a YouTube video to an MP3 file is using an online service that does all the conversion for you. Below is a listing of some of our favorite online YouTube to MP3 conversion services.

How to use these services

1. Go to the YouTube video page and copy the URL of the video you want to save as an MP3 audio file.
2. Once the URL has been copied, paste that URL into one of the sites below and click the download button.

Using a software program

Note: If your computer has an integrated sound card, you will not be able to download streaming audio. Therefore, the steps in this section will not work for you. It is best to use an online service, as discussed above, to download audio from a YouTube video.

If you want to do the recording yourself or only need a segment of the video's sound, we suggest using the free Audacity program to record and save the audio. To proceed, follow the steps below.

1. Download the free Audacity program.
2. Once the download is complete, run the setup program and follow the steps to install Audacity on your computer.
3. Open the Audacity program. In the menu bar at the top, click Edit and thenPreferences.
4. Within the Preferences window, in the Devices section, locate the Recordingsection.
5. Under Device: look for the Stereo Mix option. If Stereo Mix is not available, it is likely disabled. To enable it:

1. Open the Control Panel on your computer and click on Hardware and sound, then the Sound icon in the Control Panel window.
2. In the Sound window, click on the Recording tab and then, in an blank space in that tab, right-click with your mouse and select Show Disabled Devicesfrom the drop-down menu that appears.
3. The Stereo Mix device should now be visible. Right-click on that device and select Enable.
   
   Note: If the Stereo Mix option is still not available, it is likely because your computer has an integrated sound card. Stereo Mix is not available with integrated sound cards and you cannot download streaming audio from a YouTube video. It is best to use an online service instead, as discussed in the "Using an online service" section above.
4. Click OK to save the Sound settings change.
5. If Audacity was open when you enabled Stereo Mix, close and re-open the program. Stereo Mix should now be available in the Recording Device list.

Tip: While still in Preferences, select 2 (Stereo) in the Channels drop-down listto enable stereo sound.

Tip: You can select the settings in Steps four and five within the main Audacity program window as well. There are four drop-down lists located just above the middle of the program window. The third drop-down list from the left is for the Recording Device (has a microphone icon to the left of it). Select Stereo Mix in this drop-down list

6. Click OK when you are satisfied with your settings.
7. Open the YouTube video you want to record. Unless you have a fast connection, we suggest getting the video fully loaded before recording.
8. Once your video is loaded, click the record button (red circle) in Audacity, thenswitch back to the YouTube video and click play. As the video is playing, you should see action in the sound wave section in Audacity. When done recording,click the stop button (light brown square) in Audacity.
   
   Tip: Doing it this way causes a section at the beginning of the sound file to be blank. To remove this section of blank audio, highlight it by clicking and dragging your mouse, and then press the delete key on your keyboard to remove the blank segment.
    
9. When you have completed your recording, click File and choose Export. SelectMP3 Files in the Save as type drop-down list. Enter a File name and click Save.

Note: If this is the first time you have used Audacity, you need to install LAMEMP3 file support to save the recorded audio as an MP3 file. See the section below for additional information.

Getting MP3 support for Audacity

1. To save the file in MP3 format, you need to get LAME for Audacity from the LAME download site. LAME is available for both Windows and Mac OS X.
2. Once downloaded, install LAME on the computer.
3. When you have completed your recording, click File and choose Export. SelectMP3 Files in the Save as type drop-down list. Enter a File name and click Save.
4. After selecting the MP3 Files type, you may be prompted for the location of theLAME file. Point to the lame_enc.dll file, which is found at C:\Program Files\Lame for Audacity if you used the default install location. If you extracted from a compressed file, it is in the extracted folder.

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How to Stop Worrying

Worrying can be helpful when it spurs you to take action and solve a problem. But if you’re preoccupied with “what ifs” and worst-case scenarios, worry becomes a problem. Unrelenting doubts and fears can be paralyzing. They can sap your emotional energy, send your anxiety levels soaring, and interfere with your daily life. But chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more positive perspective.

Why is it so hard to stop worrying?

Constant worrying takes a heavy toll. It keeps you up at night and makes you tense and edgy during the day. You hate feeling like a nervous wreck. So why is it so difficult to stop worrying?

For most chronic worriers, the anxious thoughts are fueled by the beliefs—both negative and positive—they hold about worrying.

On the negative side, you may believe that your constant worrying is harmful, that it’s going to drive you crazy or affect your physical health. Or you may worry that you’re going to lose all control over your worrying—that it will take over and never stop.

On the positive side, you may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions.

Negative beliefs, or worrying about worrying, add to your anxiety and keep worry going. But positive beliefs about worrying can be just as damaging. It’s tough to break the worry habit if you believe that your worrying protects you. In order to stop worry and anxiety for good, you must give up your belief that worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.

Why you keep worrying

You have mixed feelings about your worries. On one hand, your worries are bothering you—you can't sleep, and you can't get these pessimistic thoughts out of your head. But there is a way that these worries make sense to you. For example, you think:

• Maybe I'll find a solution.
• I don't want to overlook anything.
• If I keep thinking a little longer, maybe I'll figure it out.
• I don't want to be surprised.
• I want to be responsible.

You have a hard time giving up on your worries because, in a sense, your worries have been working for you.
Source: The Worry Cure: Seven Steps to Stop Worry from Stopping You by Robert L. Leahy, Ph.D.

Worry and anxiety self-help tip #1: Create a worry period

t’s tough to be productive in your daily life when anxiety and worry are dominating your thoughts. But what can you do? If you’re like many chronic worriers, your anxious thoughts feel uncontrollable. You’ve tried lots of things, from distracting yourself, reasoning with your worries, and trying to think positive, but nothing seems to work.

Why trying to stop anxious thoughts doesn’t work

Telling yourself to stop worrying doesn’t work—at least not for long. You can distract yourself or suppress anxious thoughts for a moment, but you can’t banish them for good. In fact, trying to do so often makes them stronger and more persistent.

You can test this out for yourself. Close your eyes and picture a pink elephant. Once you can see the pink elephant in your mind, stop thinking about it. Whatever you do, for the next five minutes, don’t think about pink elephants!

How did you do? Did thoughts of pink elephants keep popping in your brain?

“Thought stopping” backfires because it forces you to pay extra attention to the very thought you want to avoid. You always have to be watching for it, and this very emphasis makes it seem even more important.

But that doesn’t mean there’s nothing you can do to control your worry. You just need to try a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off thinking any more about it until later.

Learn to postpone worrying

1. Create a “worry period.” Choose a set time and place for worrying. It should be the same every day (e.g. in the living room from 5:00 to 5:20 p.m.) and early enough that it won’t make you anxious right before bedtime. During your worry period, you’re allowed to worry about whatever’s on your mind. The rest of the day, however, is a worry-free zone.
2. Postpone your worry. If an anxious thought or worry comes into your head during the day, make a brief note of it on paper and postpone it to your worry period. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Save it for later and continue to go about your day.
3. Go over your “worry list” during the worry period. Reflect on the worries you wrote down during the day. If the thoughts are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. If the worries don’t seem important any more, cut your worry period short and enjoy the rest of your day.

Postponing worrying is effective because it breaks the habit of dwelling on worries in the present moment. Yet there’s no struggle to suppress the thought or judge it. You simply save it for later. As you develop the ability to postpone your anxious thoughts, you’ll start to realize that you have more control over your worrying than you think.

Worry and anxiety self-help tip #2: Ask yourself if the problem is solvable

Research shows that while you’re worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you’re getting something accomplished. But worrying and problem solving are two very different things.

Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen.

Distinguish between solvable and unsolvable worries

If a worry pops into your head, start by asking yourself whether the problem is something you can actually solve. The following questions can help:

• Is the problem something you’re currently facing, rather than an imaginary what-if?
• If the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic?
• Can you do something about the problem or prepare for it, or is it out of your control?

Productive, solvable worries are those you can take action on right away. For example, if you’re worried about your bills, you could call your creditors to see about flexible payment options. Unproductive, unsolvable worries are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?”

If the worry is solvable, start brainstorming. Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. After you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less worried.

Dealing with unsolvable worries

But what if the worry isn’t something you can solve? If you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. In such cases, it’s important to tune into your emotions.

As previously mentioned, worrying helps you avoid unpleasant emotions. Worrying keeps you in your head, thinking about how to solve problems rather than allowing yourself to feel the underlying emotions. But you can’t worry your emotions away. While you’re worrying, your feelings are temporarily suppressed, but as soon as you stop, the tension and anxiety bounces back. And then, you start worrying about your feelings, “What’s wrong with me? I shouldn’t feel this way!”

The only way out of this vicious cycle is by learning to embrace your feelings. This may seem scary at first because of negative beliefs you have about emotions. For example, you may believe that you should always be rational and in control, that your feelings should always make sense, or that you shouldn’t feel certain emotions, such as fear or anger.

The truth is that emotions—like life—are messy. They don’t always make sense and they’re not always pleasant. But as long as you can accept your feelings as part of being human, you’ll be able to experience them without becoming overwhelmed and learn how to use them to your advantage. The following tips will help you find a better balance between your intellect and your emotions.

Worry and anxiety self-help tip #3: Accept uncertainty

The inability to tolerate uncertainty plays a huge role in anxiety and worry. Chronic worriers can’t stand doubt or unpredictability. They need to know with 100 percent certainty what’s going to happen. Worrying is seen as a way to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work.

Thinking about all the things that could go wrong doesn’t make life any more predictable. You may feel safer when you’re worrying, but it’s just an illusion. Focusing on worst-case scenarios won’t keep bad things from happening. It will only keep you from enjoying the good things you have in the present. So if you want to stop worrying, start by tackling your need for certainty and immediate answers.

Challenging intolerance of uncertainty: The key to anxiety relief

Ask yourself the following questions and write down your responses. See if you can come to an understanding of the disadvantages and problems of being intolerant of uncertainty.

• Is it possible to be certain about everything in life?
• What are the advantages of requiring certainty, versus the disadvantages? Or, how is needing certainty in life helpful and unhelpful?
• Do you tend to predict bad things will happen just because they are uncertain? Is this a reasonable thing to do? What is the likelihood of positive or neutral outcomes?
• Is it possible to live with the small chance that something negative may happen, given its likelihood is very low?

Adapted from: Accepting Uncertainty, Centre for Clinical Interventions

Worry and anxiety self-help tip #4: Challenge anxious thoughts

If you suffer from chronic anxiety and worries, chances are you look at the world in ways that make it seem more dangerous than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every negative thought as if it were fact. You may also discredit your own ability to handle life’s problems, assuming you’ll fall apart at the first sign of trouble. These irrational, pessimistic attitudes are known as cognitive distortions.

Although cognitive distortions aren’t based on reality, they’re not easy to give up. Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it. In order to break these bad thinking habits and stop the worry and anxiety they bring, you must retrain your brain.

Start by identifying the frightening thought, being as detailed as possible about what scares or worries you. Then, instead of viewing your thoughts as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and fears, you’ll develop a more balanced perspective.

Stop worrying by questioning the worried thought

• What’s the evidence that the thought is true? That it’s not true?
• Is there a more positive, realistic way of looking at the situation?
• What’s the probability that what I’m scared of will actually happen?
• If the probability is low, what are some more likely outcomes?
• Is the thought helpful? How will worrying about it help me and how will it hurt me?
• What would I say to a friend who had this worry?

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The Secret to a Massive Squat

Overcome these sticking points and watch your numbers skyrocket

The bench press, squat, and deadlift are called the “big three” for a reason: they’re the exercises that all others are measured by.

Indeed, each of those lifts hit nearly every muscle in your body. And because you can substantially load the barbell, they assault all of those muscles with a relatively large load, helping you build more raw strength and size everywhere.

But in the big three, you’re only as strong as your weakest link.

“Most guys struggle with a certain phase of each of those lifts,” says Mike Roberson, C.S.C.S., a former powerlifting coach for Team USA, and co-owner of IFAST in Indianapolis.

Those stall phases are commonly known as “sticking points.” And the key to continually adding more weight to the bar, says Robertson, is to do exercises that train you to lift through your sticking point.

In this three part series, we’ll break down how to overcome your sticking points in each of the three big lifts. Today: the squat.

The squat is often labeled “the king of all exercises” for good reason: There’s likely no other lift that builds as much hardcore, total body strength and muscle.

That notion is nearly weight training scripture. Consider George Hackenschmidt, who used squat variations to become arguably both the strongest and most ripped lifter in the early 20th century.

There’s also Sergey Smolov, a Russian “Master of Sports,” who won international lifting championships with his “Smolov Squat Routine,” a brutal 13-week squat program that can add 110 pounds to your lift.

Even Arnold Schwarzenegger once famously said “I do squats until I fall over and pass out. So what?”

We all want to tack on pounds each session. But plateaus caused by sticking points are just a fact of training. The fix: assault your sticking point with lifts that mimic it.

“The squat has two main sticking points: the bottom of the lift and the midpoint of the lift,” says Robertson. These strategies will get you out of both.

You have trouble with the bottom of the lift
Like becoming more successful with women, getting unstuck from the lowest point of a squat is often just a matter of building confidence.

“When people who get stuck here get a relatively big weight on their back, they tend to go down really slow—they’re kind of feeling out what to do, and then they flounder at the bottom,” says Robertson. “These people are usually just not confident with the weight on their back.”

The solution: spend some time getting good and comfortable—and confident—in that bottom position.

“I have people do pause squats,” says Robertson. That’s because the exercise builds strength, confidence, and comfort in that bottom position. “Depending on how evil I’m feeling, I have people pause anywhere from 3 to 7 seconds with their knees at or below parallel to their hips.”

(How Low Should You Squat? Our fitness expert reveals the truth about squatting as deep as possible.)

RELATED VIDEO:



Pause Squats

Load a bar light your first time—about half of your max load. Hold the bar across your back using an overhand grip.

Keeping your head up and chest high, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor.

Hold that position for anywhere from 3 to 7 seconds. Now push yourself back up. That’s one rep. Do no more than 3 reps. You can slowly work your way up to 80% of your one rep max squat.

You get stuck in the middle of the lift
People who get stuck in the midpoint usually suffer from a few weaknesses.

“We often find that their quads and glutes aren’t strong enough, or their lower body just isn’t powerful enough,” says Robertson.

Indeed, once you hit the midpoint of a squat, your quad and glute muscles come into play to a greater degree, helping you push through to the top.

(Strengthen your joint mobility with these 3 simple but crazy-looking Stretches That Will Help Improve Your Squat.)

“I like front squats for people who get stuck here,” says Robertson. “People often think the exercise is only for Olympic lifters, but the front squat overloads your quads and glutes, making it a great assistance exercise to the back squat.”

It’s likely also a power issue, says Robertson: if you don’t have the momentum to continue your vertical march once you get to the middle, you’re going nowhere.

So you need to build speed, too, says Robertson. “Do back squats with bands or chains on the bar,” he says. “Those teach you to explode out of the bottom position, which helps you plow through that midpoint.”

Your move: do both of the following lifts 2-3 times a week. Retest your back squat after 6 weeks.

Front Squat
Hold a barbell using an overhand grip, your hands just outside your shoulders, and raise your upper arms until they’re parallel to the floor.

Allow the bar to roll back to the tips of your fingers until it rests securely on your front shoulders. Push your hips back and lower your body until your thighs are at least parallel to the floor. Squeeze your glutes as you return to the starting position.

Barbell Speed Back Squat
Hang a chain over each end of the barbell, or anchor bands to the bottom of the rack. Loop the ends over each end of the bar. The bands should be very taut at the top.

Unrack the bar and hold it across your back using an overhand grip. Keeping your head up and chest high, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor.

Hold that position for anywhere from 3 to 7 seconds. Now push yourself back up. That’s one rep.

Do no more than 3 reps. You can work your way up to 80% of your one rep max squat.

Tags: SQUATSGLUTESBARBELL SQUATSLOWER BODY STRENGTHSTICKING POINTS

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How to Make Pushups 3 Times More Effective

This is the ultimate way to build raw strength during the exercise

 

You can do pushups the way everyone else does them—as fast as possible, up and down.

Or you can do them with a dead stop at the bottom.

The latter is more difficult, but it’s a true test of strength. And it’s the way Men’s Health Fitness Director thinks every guy should do them.

The stop eliminates help from your stretch reflex—or the rubber-band like tendency of a muscle—and forces you to move through a full range of motion. It eliminates the possibility of cheating or sloppy form, and requires that you perform perfect rep after perfect rep.

Gaddour’s challenge for you: Do 10 reps of the dead-stop pushup every minute on the minute (EMOM) for 10 straight minutes. If you finish the 10 reps before the 60 seconds is up, rest the remainder of that minute.

You may have to build up to that amount. If that’s the case, start with 5 reps or 7 reps EMOM.

Once you can do 10 reps EMOM, elevate your feet on a box, bench, or step to make the exercise 3 times harder

  This is tutorial video  

Tags: DAILY SWEATPUSHUPSUPPER BODY WORKOUT

http://www.menshealth.com/fitness/dead-stop-pushups

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TIPS MAKE MONEY WITH INTERNET MARKETING

Every so often, an idea hits that is just perfect for a business. With the internet developing a business based on an idea, it has never been easier. The tips presented below can help you get off to a great start in the field of Internet marketing.
To promote what you are selling, write a review of the product. Make sure to use the name of the product and the word 'review' in your title. People looking for the keyword 'review' will find your web page and chances are, they are thinking about buying the product, if they were looking for a review.
Pick a theme for the website and stick with it. People want to see a site that has organized content that makes sense. Become an expert in one field to prove that the information is coming from a knowledgeable source. Dipping into too many different subjects makes the site look confusing and messy.
Set a goal for your website. In most cases, it is to drive more business but you must have a goal on how to do that. As important as it is to set goals, it is just as, if not more important to come up with some kind of system to measure your success in reaching those goals.
Increase your internet marketing exposure by posting to various directories. With so many directories out there, it can be tough deciding where to start first, just remember that any post is better than no post. Over time, you will accumulate your listings into all of the directories. Just keep up a steady pace and you shall succeed.
A wonderful way to get more visibility for your online marketing site is to use press releases. When you issue a press release over the Internet, you are adding fresh content to your Internet marketing site. This inevitably gives you a greater visibility and will most likely bring more visitors to your site to view your product.
Do not over load your site with banners. If everyone who posted banners everywhere made money, there would be a lot more wealthy people. Overloading your site with banners and advertisements makes your site look clumsy and ugly. Keep your adds tasteful so you do not send your visitors away.
Host your own blog to communicate with your clients and potential clients. If you host your own blog, you will retain control over it. If you use a free blog, you may put a whole lot of work into it only to have it canceled by the host without explanation. Then you would have wasted a lot of time and energy and lost credibility. By hosting your own blog, you can avoid unpleasant surprises.
They key to getting more visits is to write a good review of your website. A review is the short paragraph that appears when your website comes up in a search result. A good review should instantly grab the visitor's attention and make them want to learn more about your website.
As you may now be starting to understand, launching an Internet marketing campaign does not need to be as difficult or expensive as it once was. The important thing to keep in mind is the necessity of Internet marketing in the success of your business. By following the tips from this article you will help ensure your Internet marketing campaign is a resounding success.

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How to Quit Smoking

STOP SMOKING FOR LIFE

Four Methods:Deciding to Quit SmokingMaking a Plan to Quit SmokingCarrying Out Your PlanUsing Aids to Quit Smoking

Nicotine is one of the most harmful and widely available legal drugs in the world. It's addictive and harmful both to smokers and the people passively exposed to smoke, especially children. If you'd like to give up smoking, but don't know where to begin, create a structured plan. Realize why you want to quit, prepare for success, and carry out your plan with the support of others or medication therapy. Quitting smoking is difficult, but not impossible.

If you need help or support quitting tobacco, see the Additional Resources section at the end of the article for support services.

Method 1 of 4: Deciding to Quit Smoking

1

Think about if you want to quit smoking. Nicotine is incredibly addictive and it will take determination to quit. Ask yourself if a life without smoking is more appealing than continuing your life as a smoker. If the answer is yes, have a clear reason for wanting to quit. This way, when abstaining becomes difficult you can be clear about your very important reason to quit.

• Consider how smoking affects these areas of your life: your health, your appearance, your lifestyle, and your loved ones. Ask yourself if these areas would benefit from you quitting.
  
  
  

2

Determine why you want to quit. Make a list of all the reasons you want to quit. This will help you become clear about your decision to quit. You'll want to refer to this list later, if you're tempted to smoke.

• For example, your list might say something like: I want to quit smoking so I can run and keep up with my son during soccer practice, have more energy, be alive to see my youngest grandchild get married, or save money.

3

Be prepared for nicotine-withdrawal symptoms. Cigarettes are highly effective at delivering nicotine throughout your body. When you stop smoking, you might experience increased cravings, anxiety, depression, headaches, feeling tense or restless, increased appetite and weight gain, and problems concentrating.

• Realize that it may take more than one attempt to stop smoking. About 45 million Americans use some form of nicotine, and only 5 percent of users are able to quit during their first attempt.

Method 2 of 4: Making a Plan to Quit Smoking

1

Choose a date for when your plan will start. Committing to a start date adds structure to your plan. For example you might choose an important day such as a birthday or holiday, or just pick a date you like.

• Pick a date within the next 2 weeks. This gives you time to prepare and start on a day that isn't stressful, important, would otherwise lead you to smoke

2

Pick a method. Decide which method you would want to use, like quitting cold turkey, or slowing/reducing your use. Quitting cold turkey means that you completely stop smoking without looking back. Reducing your use means smoking less and less until you've stopped. If you pick reducing your means, be specific about when and by how much you will reduce your use. For example, it might be simple like saying, "I will reduce my use by one cigarette every two days."

• You'll have a better chance of success if you combine counseling and medication with stopping, regardless of which method you choose.

3

Prepare for cravings. Have a plan in advance for when cravings strike. You might try hand-to-mouth. This describes the action of moving your hand to your mouth for smoking. Have a replacement to fulfill this need. Try snacking on low-calorie snacks, like raisins, popcorn, or pretzels, when this urge comes up.

• You might try exercising to combat cravings. Go for a walk, clean the kitchen, or do some yoga. You might also try to control your impulses by squeezing a stress ball or chewing gum when cravings hit.

Method 3 of 4: Carrying Out Your Plan

1

Prepare the night before quitting. Wash your bedding and clothes to get rid of cigarette smells. You should also get rid of any ashtrays, cigarettes, and lighters from your house. Make sure to get plenty of sleep, since this will help lower your stress.

• Remind yourself of your plan and carry a written version with you, or keep it on your phone. You may also want to re-read the list of reasons why you want to quit.

2

Ask for support. Your family and friends can be extra support in your cessation journey. Let them know your goal and ask them to help you by not smoking around you or offering you a cigarette. You can also ask for their encouragement and to remind you of your specific goals when temptation is difficult.

• Remember to take quitting one day at a time. Remind yourself that this is a process and not an event

3

Know your triggers. Many people find that certain situations trigger the desire to smoke. You might want a cigarette with your cup of coffee, for instance, or you might want to smoke when you're trying to solve a problem at work. Identify places where it may be difficult not to smoke and have a plan of what you'll do in those specific places. For example, you should have an automatic response for a cigarette offer: “No thank you, but I will have another tea” or “ No - I am trying to quit.”

• Control stress. Stress can be a pitfall when trying to quit smoking. Use techniques such as deep breathing, exercise, and down time to help thwart stress.

4

Be committed to not smoking. Continue your plan even if you have bumps in the road. If you have a relapse and smoke for an entire day, be sure to be gentle and forgiving with yourself. Accept that the day was tough, remind yourself that quitting is a long, hard journey, and get back on your plan the next day.

• Try to avoid relapsing as much as possible. But if you do, recommit as soon as you can to quitting smoking. Learn from your experience and try to cope better in the future.

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