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19 Go for quick fixes Short-term goals can be useful. Setting two every week can help you become fitter and healthier, whether it’s cycling to work or eating five portions of fruit and veg a day. Small changes can have a big impact

18 Be SMARTER People who set Specific, Measurable, Agreed, Realistic, Time-framed, Exciting and Recorded goals are more likely to succeed than those who simply ‘do their best’. You wouldn’t go to work and say, ‘I’ll do as much of my job as I can over the next few months and see what happens.’ Don’t do it in the gym either.

17 Think positive Exercise releases feel-good chemicals called endorphins, so you’ll feel happier and less stressed after a workout. Never use stress as a reason not to exercise.

16 Stick with it For most men, what starts off as a new and exciting hobby can seem more like hard work after only a couple of weeks, especially if you don’t see instant results. Rest assured, this is normal. You’ve come this far, so persevere. It usually takes around three months for training to become a habit, and by that time you will start to look and feel better. In the meantime, remind yourself why you’re doing it and reward yourself for sticking with it. A top-quality massage is an example, but even a treat like a takeaway is better than quitting.

15 Score like Ronaldo ‘Sex a couple of hours before the match is the key to success,’ according to Brazilian footie ace and World Cup winner Ronaldo. Who are we to argue?

14 Breathe properly ‘Most people don’t think about breathing and consequently end up inhaling and exhaling rapidly,’ says former Olympic cyclist John Howard. ‘This stimulates the flight-fight mechanism and is very inefficient. If you can elongate and control each exhalation, you can improve your cardiovascular conditioning.’

13 Improve your breaststroke ‘The straight-arm pull comes from your fingertips,’ says Olympic gold medallist Duncan Goodhew. ‘Recreational swimmers often allow their pull to continue too long, rather than quitting while ahead. With a long pull it’s difficult to get the hands back to their starting position. Practise very short strokes, keeping the pull completely in front of the body.’

12 Shoot like Thierry Henry ‘Strikers rarely get more than one touch to find the back of the net. Practise with a friend, and get him to knock balls to you at different heights and speed,’ says the Arsenal star. ‘Try attacking the ball and hitting the target first time without the extra touch.’ As well as honing your skills, it’s a great cardio workout that also helps to boost explosive power and flexibility.

11 Power up ‘When most people work on their fitness they only really do one part – the endurance part,’ says former Olympic champion Daley Thompson. ‘They spend maybe 30-40 minutes on a running machine but would get much more benefit if they mixed it with some really high-intensity work. The crucial bits in sport come down to how you perform in short bursts – those half-seconds and milliseconds. But few of us actually work on those.’

10 Plan ahead Don’t leave it until you’re pulling on your shorts in the changing room to start planning your workout. Have a clear idea of what you’re going to do before you arrive. It builds anticipation and helps you work harder and more efficiently.

9 Start in spring New Year’s resolutions often fail by mid-January because it’s dark when you get up, dark when you get home, sub-zero outside and if it isn’t muddy it’s icy. Start in spring, so when winter comes around again you’ve established your routine.

8 Add gradient to the treadmill A flat treadmill isn’t the same as running in the park. A gradient, even as low as two per cent, will introduce a forward propulsive component, forcing you to work harder and coming closer to simulating ‘real’ running.

7 Keep a balance If you play a sport that works one side of your upper body more than the other, tennis for example, your chest muscles may become imbalanced. Perform dumb-bell presses (on both sides) to isolate individual muscles and stretch to lengthen the muscles equally.

6 Avoid stitches A stitch is caused when the blood flow to your internal organs is reduced and diverted to the working muscles. To beat it, run slower than normal for the first third of your run, and then speed up. Slowly increasing your activity level allows the blood flow more time to change.

5 Focus on core training Your core – the back and stomach – is your body’s engine. A strong core will stabilise and maintain posture and prevent injury, so don’t neglect your stomach and back exercises. Do them at the start of a session, before you get tired, for maximum benefit.

4 Pre-exhaust yourself This can help if you have imbalances within a muscle group. Pre-exhaustion involves using a single-joint (isolation) movement before following up with a multi-joint exercise. Let’s say your quads are strong but your glutes and hamstrings give out on squats before your glutes get pumped. With pre-exhaustion you do leg extensions first, then move on to squats with your quads already a bit fatigued. This way you work all your muscles as close to their maximum potential as possible. Other examples are lateral raises before military presses, and flyes before bench presses.

3 Build pyramids Muscle fibres grow and gain strength by contracting against heavy resistance. In an ideal world you would lift the maximum weight you could handle eight times for a number of sets, without warm-up, to build size and strength. But in the real world all this would do is injure you. That’s where pyramiding comes in. Start with about 60 per cent of the maximum amount you could lift for one rep, and do 15 reps. Then increase the weight and decrease the reps to 10-12. Finally, add weight to about 80 per cent of your max and do 5-6 reps. This allows you to handle heavy weights after warming up, maximising the benefits and minimising the risks of injury.

2 Aim for progressive overload The basis of increasing any measure of fitness – strength, size or endurance – is making your muscles work harder than they’re used to. You must progressively overload your muscles to advance. To gain strength, you must constantly try to handle greater amounts of weight. To increase size you can increase the number of sets or reps, and to build endurance you can increase sets or reps and decrease rest time between sets. The key word is progressive. You should build-up gradually, rather than attempt too much too soon, but the concept of overloading underpins all physical training.

1 Get kitted out It’s easy to start making excuses not to exercise if you’re missing any of the essentials – home equipment, gym membership, kit bag, even a towel. Make sure you have everything you need before you start. This will also help you assume an ‘exercise identity’, so that if you look and feel the part you’re more likely to play the part. But avoid Spandex – unless you’re Justin Hawkins.

EUR/USD – January 24-28 The Euro made a steady yet decisive move across an important barrier, amid hopes. The upcoming week is quite busy. Here’s an outlook for the European events, and an updated technical analysis for EUR/USD, now in higher ground. On Friday, EUR/USD even approached the next resistance line, after clearing the all important 1.3440. Is this rise justified? EUR/USD daily chart with support and resistance lines marked. Click to enlarge: EUR USD Chart January 24-28 - Click to enlarge 1. Flash PMI: Monday morning – begins at 8:00 in France, continues at 8:30 in Germany and ends with the all-European figures at 9:00. This busy schedule always provides high volatility. All the figures are above 50 points, meaning economic growth, and they are all expected to remain above this level, although there are a few differences to note – French manufacturing is expected to slow to 56.8 points, while services to rise to 55.2. In Germany, another improvement is predicted in the already strong manufacturing – from 60.7 to 51.1. For the whole continent small changes are expected, and they are likely to leave the manufacturing sector at a stronger growth (57.2) than services (54.2). 2.Industrial New Orders: Monday, 10:00. The total volume of orders stabilized last month with a rise of 1.4%. The previous months saw sharper moves. A stronger rise of 2.3% moves is likely now. 3.German Gfk Consumer Climate: Tuesday, 7:00. Germany’s consumers are gradually becoming more confident – the index is on the rise, but there are bumps. The survey of 2000 consumers is due to rise from 5.4 to 5.5 points. 4.French Consumer Spending: Tuesday, 7:45. Europe’s second largest economy enjoyed a significant rise in spending last month – 2.8%. Now, a modest 0.4% figure is expected. 5.German CPI: Thursday. After witnessing a sharp rise of 1% in pries last month, a correction is expected now with a fall of 0.4%. As food inflation is seen in many parts of the globe, a smaller drop or even a small rise won’t be a big surprise. Note that the different German states release the figures during the day, and the final figure is known only late in the day. 6.M3 Money Supply: Friday, 9:00. After a few months of squeezes, the amount of money in circulation is growing, and at a faster pace. Following last month’s 1.9% rise, a 2.1% rise is expected now. * All times are GMT

The Right Mindset To Make $100 A Day How To Make $100 a Day? For some people, it will be child's play. For some others, it will seem 'impossible'. For the rest, it's somewhere in between. Which group are YOU in? I'll take a guess. Because you're reading this book, I'll assume you are NOT in the first group... but want to be there! Great. That's what you'll learn inside this collection of plans, models and step by step blueprints to make $100 a day. But first, tell me which of these is YOU... I think it's IMPOSSIBLE to make $100 a day working online I feel $100 a day can be made by some people - just not me I know $100 a day is possible, I've done it - but not consistently Picked one of the 3 choices above? Good. Now, I'll reveal the BIGGEST secret that will make it possible for you to make $100 a day - every day, day after day, starting very soon. You Must BELIEVE It Can Be Done - By YOU I know it's hard. For the first 6 or 7 years of working on my online business, I did not believe it could be done. But things changed. I had smaller successes that gave me confidence and hope. And then, at last, I really believed deep inside me that making $100 a day was possible. Guess what? Within 1 month from then, I had my first $1,000 day. Yes, one THOUSAND bucks in 24 hours. It gets better. Less than 3 weeks from that day, I had my first $2,000 day. I had DOUBLED my previous best in under a month! And there's more. Within the next 3 months, I had my first TEN THOUSAND dollar day - and then repeated that several times over the years that followed... even had one memorable $20,000 day! How did I break that mental barrier? What made that 'dream' possible? Seeing other people succeed. Being in touch with them. Finding out how they did it. Finally, one thing gave me the big shove in my back - John Reese's memorable MILLION DOLLAR DAY. It shattered previous barriers and limits inside my mind. It gave me the courage to dream bigger dreams. It gave me confidence to go after the bigger dreams - with bigger action steps. And because I believed, deep inside, in my heart, and with absolutely no doubt, it happened. Napoleon Hill, author of 'Think and Grow Rich' said it nicely: "Whatever the mind can conceive and believe, it can achieve" Look, I can understand how you feel. It's perfectly logical to think: "I'll believe it when I see it." But let me give you an alternative that's more inspiring: "I'll see it BECAUSE I BELIEVE IT!" Make that your new reality, as we learn the specific action steps to make your dream of making $100 a day come true.

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Forex Weekly Forcast – January 24-28 US CB Consumer Confidence, US Rate Decision and US Unemployment Claims are the main activities this week. Here is an outlook on key events to watch for. Analysts and investors look forward to earnings reports from major U.S. manufacturers over the next two weeks, in order to assess revenue growth. This is the best indicator of health for the industrial sector over the next year. Sales growth will be critical to profits and will disclose whether recovery is real. 1.Australian Inflation Data: Monday, 0:30. CPI rose 0.7% in the September quarter, for an annual rate of 2.8 percent. The figures were less than economists had predicted although removing some urgency for the Reserve Bank to lift rates. However, there is almost certainly to be another string of rate rises at some point over the next months. A further rise of 0.8% is expected now. 2.Japan‘s Rate Decision: Tuesday. The central bank left its credit programs unchanged and kept the key interest rate between zero and 0.1 percent. The rate decision was given by a unanimous vote. The BOJ left the size of its asset-buying fund at 5 trillion yen ($60 billion) and the credit program at 30 trillion yen. The bank will steadily purchase various financial assets and provide longer-term funds to efficiently affect the market. The rate is expected to remain 0.10%. 3. Canadian inflation Data: Tuesday, 12:00. Bank of Canada kept its overnight rate at 1%. The main concerns impelled it to keep the overnight rate at 1% were the weak exports and the sovereign debt crisis in Europe. The bank rate stays at 1.25% and the deposit rate at 0.75%. According to U.S. counterpart Scotiabank chief economist Warren Jestin the Bank of Canada is not expected to raise rates until the fourth quarter and there is even a chance the next move could even be downwards if the loonie strengthens too much. Inflation rate is forecasted to drop by -0.1%. 4. US CB Consumer Confidence: Tuesday, 14:00. Consumer confidence has gone down by 1.8 to 52.5 in the month of December despite the encouraging consumer spending data. Based on 5000 surveyed households this index is a leading indicator of consumer confidence. Nevertheless consumer confidence in December is no worse off than it was a year ago suggesting that the economic expansion will continue well into 2011. An improvement in Consumer Confidence is expected with 54.5 reading. 5. US New Home Sales: Wednesday, 15:00. New home sales, like existing home sales, show a promising improvement in November. New home sales rose 5.5 % to a 290,000 unit annual rate. Previously released data on pending home sales point to continuing strength for the housing sector. The growth trend is expected to continue with 303,000 units forecast. 6.US Rate Decision: Wednesday, 19:15. At the last monetary policy meeting The Fed said it would continue buying long-term Treasury notes from banks to promote a stronger economic recovery and the Fed’s rate-setting Open Market Committee kept the key short-term interest rate near zero. The Fed’s rate is expected to be maintained. 7.New Zealand Rate Decision: Wednesday, 20:00. New Zealand’s central bank has executed two rate increases of 25 basis points each in June and July 2010. Since then, no further change in rates was made. Interest rates are predicted to rise moderately over the next two years, for now it seems prudent to keep the OCR low until the recovery becomes more robust and underlying inflationary pressures show more obvious signs of increasing. The same rate of 3.0% is predicted. 8. US Core Durable Goods Orders: Thursday, 13:30. Core Durable Goods Orders excluding transport made a big jump by increasing 2.4% the largest increase since March, after a 1.9 percent drop in October. However, overall orders dropped by a larger than expected 1.3 percent last month, dragged down by a plunge in bookings for civilian aircraft and motor vehicles. Nevertheless it is still encouraging news for producers. An increase of 0.9% is expected now. 9. US Uemployment Claims: Thursday, 13:30. The number new claims for unemployment benefits fell by 37,000 to 404,000. The decrease was more than the expected forecast of 420,000. Following the signs of growth in the US economy at the end of last year, companies started hiring more workers and improving the labor market. A small rise to 409,000 is anricipated. 10. American Pending Home Sales: Thursday, 15:00. The number of contracts to buy existing homes rose 3.5% in November 1.8% more than forecasted signaling improvement in sales following a post-tax credit plunge. Housing demand should continue its recovery entering as housing oversupply should keep pushing housing prices down. A rise of 1.1% is expected this time. 11. US Advance GDP: Friday, 13:30. The third quarter Advance GDP increased by 2.0% and revised up to 2.6% in the second estimate following 1.7% increase in the second quarter due to rising personal consumption expenditures (PCE), private inventory investment, nonresidential fixed investment, federal government spending, and exports. GDP is expected to continue its growth by 3.5%. * All times are GMT.

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