Day 9 - Body For Life - Not feeling very motivated

Well, I worked out Monday and today. The workout yesterday felt pretty good. This was a leg and abs workout. The only thing that is sore today are my abs. My legs did seem much stronger. I did the elliptical cardio workout this morning. I seemed stronger on it as well. Interestingly, my heart rate only got up to 140 this time even though I did the identical workout from last week.

I’m so unmotivated today. I had a weird dream last night and woke up crying. I couldn’t go back to sleep for quite a while. I think I’m just tired. I have stuck with the diet for the most part and resisted urges for sugary cakes and cookies. I think a good night sleep and an awesome upper body workout will get me back on track tomorrow!

Day 5 - Body For Life - The ups, downs and noises of working out

Getting up today sucked. I felt like total crap. I woke up in a panic at 6:00am and wasn’t sure why. I knew there was something I had to do, but couldn’t recall what. I hit snooze. It’s now 6:08am. Again, what the hell? Why do I feel like total crap and why do I have this sense of urgency?

Damn it! I need to workout! I love contests. I thrive when it’s time to compete, but at the end of the week getting out of bed is bull crap.

I did the upper body workout again. It was fine once I got going.

Do you grunt when you workout? If I have some heavy weights I’m lifting, I give a little grunt or grown sometimes. You could probably hear it a few feet away. So, today… there’s this one guy who sounded like he was doing one of two possible things during each lift. Since I’m naturally curious, I looked to see what kind of ridiculous weight he was lifting. He had 50 pounds on a lat pulldown bar! WTF?!?! You have to be a real a-hole to make that kind of noise.

You know what else I hate? I hate when people think they need to drop dumbbells after their lift. Are they SO exhausted that they’ve completely lost the ability to grip the damn bar?

Day 2 - Body For Life Cardio Workout

I had a killer workout on the elliptical machine. I used to do my Body For Life cardio workout on the treadmill. Now, when I run, my shins began screaming after about 8 minutes. It could be my piece of crap shoes; it could be the treadmill. I’m not sure.

Anyway, the elliptical workout was very satisfying. The Body For Life cardio workouts are designed to get your heartrate going pretty good in 20 minutes through a series of intervals. Think of your exertion on a scale from 5-10. Now, apply that scale to walking/running. A 5 would be walking; a 10 would be running your ass off. The intervals are 1 minute long for a total of 20 minutes and they go as follows: 5,5,6,7,8,9,6,7,8,9,6,7,8,9,6,7,8,9,10,3. Now, here’s how I did it on the elliptical machine.

Coincidentally, my heartrate was at its peak during the high points. I was able to get my heartrate up to 172 on this exercise. I also went 2.25 miles. This is a great way to accurately hit the hight points. It’s much more tough when you are running outdoors to make sure you are nailing the high points.

I went to the store and bought 8 cans of tuna, a bag of Spinach leaves and a bottle of Lite Italian dressing. I eat will eat this for lunch each day at noon and drink a Myoplex shake around 2:00.

The Body For Life Workout and Nutrition Program - An Overview

Body For Life Upper Body Workout
The upper body workout consists of working the chest, back, shoulders, biceps and triceps. You work one muscle group at a time before moving on to the next. With each muscle group you do 6 sets of the following reps: 12,10,8,6,12,12. You rest for 1 minute in between each set except for the final set where you do not rest betweens sets 5 and 6. Then, you rest 2 minutes before moving on to the next muscle group. As you move from set to set you increase the weight/resistance. On the 5th set of 12, you use the same weight that you used for the 3 set of 8 reps. On the final set, you choose a different exercise for that same muscle group with a weight/resistance level similar to your 5th set. This is the most important set. This is considered the high point. It may take a few workouts to find the right weight to use between sets.

Body For Life Lower Body Workout
The lower body workout consists of working the quadriceps, hamstrings, calves and abdominals. Like the upper body workout, the lower body workout consists of 6 sets for each muscle group with repetitions of 12,10,8,6,12 and 12, for each.

Body For Life Cardio Workout
I have explained in good detail how the cardio workout should go in my Day 2 post.

Body For Life Nutrition Plan
The plan recommends that you eat 6 times per day… smaller meals of course. This meal should be a nice balance of carbs and protein. By eating more frequently, you can maintain energy levels while burning fat more effectively.

How to generate passive income from a website: Part 1

I’ve been developing websites utilizing Flash, PHP, .asp, MySQL and other important technology and software for the last 8 years. I got into the affiliate marketing game in July of 2008. For the past 6 1/2 months, I’ve been learning a great deal about affiliate marketing, blogs, social media, seo and a host of other technologies and theories.

I am beginning a series of posts now that will walk through my process for establishing a website that earns me money passively. This simply means that people can be visiting the website and clicking links while I am doing other things and I earn a commission while they do that.

When I started, this seemed like a foolproof, easy way to make money. I believe that many people start out thinking they can easily earn thousands of dollars doing this with little effort. I’m here to tell you 1) It’s not easy, and 2) you can earn money if you are diligent and you focus.

Ahhhh, focus.

That word pops up again. Focus is essential in this business. I learned the hard way and probably cost myself thousands of dollars during my learning process.

I’m going to take you through the process I have developed for creating a website that will get a great amount of organic search traffic and will earn passive money.

I will be featuring one of my websites, http://GetYourCellPhones.com. In the beginning(July 08) I got crazy and made a bunch of different sites and this was one of them. If I had focused soley on this site, I would have been much better off. Please read my previous post about focus to understand what I mean.

This will be a work-in-progress as I am nowhere near done with the site. In the end, you’ll know EXACTLY how to create the same kind of product and earn passive income.

I am going to cover the following topics extensively through blog posts and video:

1. How to choose a niche
2. Researching your niche
3. Choosing a domain name and hosting
4. Building your website
5. Choosing and signing up for affiliate programs
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7. Making posts to your website
8. How to utilize social media
9. How to maintain your site
10. How to analyze your traffic for better results

Please sign up for my blog post updates via my feed. Feel free to leave comments or questions below.

This series of tutorials will teach you to be a better marketer, search engine optimizer, social media maven, web developer and all around good person.