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Disclaimer: This book is written for informational purposes only. The author has made every effort to make sure the information is complete and accurate. All attempts have been made to verify information at the time of this publication and the authors do not assume any responsibility for errors, omissions, or other interpretations of the subject matter. The publisher and author shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by this book.

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Table Of Contents Section 1 – Unwrapping The Male Mind ........................…..19 Section 2 – Precious Honeybunch Lines..........................................................................….38 Section 3 – Fire In The Belly Lines .................................. 52 Section 4 – Attraction Meow Lines................................... 63 Section 5 – Rejection Squish Squash Lines........................ 74 Section 6 – Sensation Grand Slam Lines .......................... 86 Section 7 - Queen Of My Heart Lines................................ 98 Section 8 – Emotion Devotion Lines........................................................................... 112 Section 9 – Intimacy Yoo-Hoo Lines............................... 126 Section 10 – Light Of My Life Lines................................ 141 Section 11 – Secret Hanky Panky Lines........................................................................... 154 Section 12 – Slap Of Love Lines.................................... 167 Section 13 – Soulmate Mishmash Lines.......................... 180 Section 14- Blind Sweetheart Lines........................................................................... 193

Closing Thoughts......................................................... 206

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Introduction

Now let’s be honest - lots of men are pretty predictable, except when they’re not. We can read a typical man just like you’re reading this, except for that moment when he does something more confusing than a Rubik’s cube. Whether or not you’re heavy into the dating game, you’ve probably asked yourself this question at some point: Why is that men will chase after some woman like bloodhounds, but treat the rest like yellow traffic lights? Why is it that certain men have a superhuman skill of being jerks to women, until one woman shows up and makes them start working for good boy points? Sometimes it seems like this woman has the power to work her magic like a sexy lightning bolt in heels. Some magicians pull rabbits out of hats, and she makes misogynists carry grocery bags - indeed, this is an extreme brand of dark magic. By the time it’s over, the man might not even remember when he got in the car and drove her to the airport. It happens every single day. When was the last time you witnessed this world wonder? No matter what the weather or venue, “that” woman is always around to make us question just how in the world she pulls her magic off so effortlessly. She may either be single or taken, but there is something about this woman that men just seem to respond to – it’s not a 5

response that gets catcalled or censored on daytime television. This is the type of woman that makes men want to do things for her, just for the sake of doing those things. Do you have any theories about why so many woman struggle over hell and high water just to get a man to talk about commitment, while other woman seem to just be able to make their men commit like flipping a light switch? What’s the difference between a woman who can’t get her boyfriend of 6 years to propose, and a woman who can make a man want to marry her within hours? If you’ve lost nights of sleep trying to crack the mystery of these women’s techniques, you are not alone. At some point, you may have figured that this woman with unnatural mantaming ability must simply have freakishly good luck. You may have just completely given up trying to uncover any kind of rationale in the equation and chalked it up to some kind of bizarre lottery ticket she won for male attention. While it’s understandable that so much success with the opposite sex could be interpreted as luck, in this case, luck is not the main tool in this femme fatale’s arsenal. As hard as it may be to believe, the reality distortion field these women seem to have is something that you can generate yourself! The truth is that these women are enjoying success with their man because of the simple power of understanding, not their luck. Almost no amount of romantic luck in the world can compensate for not knowing the kind of game you’re playing. To put it simply, you win more when you know more. Relax, this is not a calculus lesson. Right now, we’re in the business of making things simpler and not more difficult. 6

Have you ever heard of the best way to eat an elephant? Well, the absolute best way is to not eat any elephant at all, but the second best way is to eat it one part at a time. Here’s the good news: we’re really only dealing with one part. We’re going to focus on the executive office of the male mind. Conquer the part of his brain that calls the shots, and you’re in charge - it’s so effective it should be illegal. I used to stare slack-jawed at these man-eating wonder women until I figured out that their amazing secret isn’t all that amazing - what’s really amazing is the fact that more women, including me at one point, never caught on. The secret to being a whole lot better at keeping men around for more than fifteen seconds is called the “attraction switch”. When you know how to flip an attraction switch, you’ve basically become his goddess. Don’t freak out, it’s something you get used to. The rabbit hole goes much, much deeper than you think . You need to think bigger than just a big butt. The attraction switch means more than a coy little switch in your walk. Any woman can get more eyeballs to turn down the road by putting on less clothes, but if you want to have the kind of quality that makes a man attracted to the idea of being with you, it’s going to take something that’s just a touch more refined than showing skin. The only thing that needs to get taken off here is the hood on top of a man’s emotions. When you see what’s under the hood, you’ll catch onto the mechanics pretty quickly. It’s pretty smoky and tough to see in there at first, but give it time and everything will be clear as a crystal ball.

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These women can make men act like commitment-ready gentlemen at the drop of a hat are basically like mechanics working under the hood - the catch is that they can use the tools with their minds. They’re psychic mechanics. Sure, a physical quality might give them an edge, but their greatest advantage isn’t something that can be measured with a cloth tape at the mall. These women are able to do what they do because they can flip those attraction switches like a prop. Once again, an attraction switch isn’t something you can physically wear or do, but it is something that women can stimulate in a man’s head. This isn’t a dirty technique. You don’t need to do anything weird or unnatural. You’re actually going to be doing things the way nature intended since Year One of the human race. Every man, no matter how old he is or what job he pretends to have, has attraction switches made to get flipped. A man doesn’t even need to know what his attachment switches are for you to get to business! Before a man even understands that an attraction switch has been flipped in his head, attraction has begun. The feeling of being attracted occurs after the switch has already been flipped. A pleasant signal wave gets released from his brain, like a Facebook notification for his body saying “hot stuff ahead”! There are unique attraction switches and basic, worldwide attraction switches. Some men know what’s going on, and some can’t even spell “attachment”. Generally speaking, many men are more open about their physical attraction switches than mental ones. What we’re going to be focusing on here is a universal 8

attraction switch. The universal attraction switch is the type that is older than civilization itself. This attraction switch is older than the very first corny pickup line. If you develop your skill at triggering this universal male attraction switch up to a high enough level, you may feel like you’ve got a case of illegal fireworks. This ability is just as powerful at it seems, and so it must be treated as such. We’ve got to be mature so that nobody gets hurt! As with all relationship techniques related to psychology, this is heavy stuff. This isn’t a weekend at the spa, this is lifeenhancing material. For your safety and sanity, try not to get too evil with the potential for power here. Now you don’t need to be a super model or a super genius to have what it takes to make men incurably interested in you. Many women are at a loss for ideas on how to get more quality men in their lives without becoming Miss Universe, but that’s why we’re here. Attraction switches GIVE you the key to the love universe. The attraction switch method will give you a healthy dose of reality - the good kind of reality, not the reality of having to serve jury duty. When all the misunderstood nonsense comes tumbling down, all that’s left is pure, saucy human magnetism. Understanding how to activate attraction switches work will give you access to a brand new dimension where dates don’t wind up being wastes of time. These are just a light handful of some of the amazing perks:

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The power to make a man deeply addicted to pleasing you.

· The power to have a man do what you desire without even needing to ask. · The power to make a man rearrange his life just to spend more time with you. · The power to make a man fall deeply in love with you past the point of no return. These are facts, not opinions! Attraction switches can cure a man of commitment-phobia very quickly, and it’s a cure that he’ll happily pay for too. Total awareness and proficiency with attraction switches will make you about five times more awesome, but ignorance is like sabotage. Being ignorant about the proper ways to trigger attraction switches is what makes you want to write a manifesto on why women should be able to asexually reproduce - it’s not a fun state of mind to be in! If you’ve ever wondered why your date with Potential Prince Charming sunk like a dead frog, the likely culprit is an unflipped attraction switch. It’s nothing to be ashamed of, but it’s something that you can benefit from not allowing to happen as often. Women who fail to acknowledge the importance of attraction switches or don’t know of its existence will often talk about relationships like most normal people would talk about the Black Plague. Women without any real attraction switch proficiency, or desire 10

to learn about them, will often express beliefs that: · No man is capable of remaining committed for more than a few months at a time. · Getting men to remain loyal is nothing but a useless, exhausting struggle. · They will always end up with a man who has no idea how to treat a woman respectfully. · They are forever fated to end up with a man who takes more and gives less than they do in the relationship. ·

They will never meet a man who isn’t a total jerk

The reason that these women feel so little hope about their prospects in love is truly the result of a self-fulfilling prophecy. Because these women refuse to learn how to trigger attraction switches when their relationships are in a relatively normal state, their relationships completely melt under pressure like butter. When a woman with no skill in triggering attraction switches finds that her man has become distant or moody, she’ll be like a koala with a screwdriver and a broken chair. She won’t have any idea what she’s doing, or how the things in front of her even came to exist in the first place. She won’t even know what to call those things. By understanding what an attraction switch is, you can at least make yourself man-literate. Understanding the keystones of attraction will increase your chances at being able to survive a rough patch in the relationship. For the sake of your own relationship or any relationship you 11

may find yourself in down the line, you need to develop some skill at triggering attraction switches as a plan of defense. It may seem a little rigid, but you’ll thank yourself for plugging through it! Attraction switches are lifesavers when no other ways of getting through to your man will cut it. Despite how intense this all may seem, there’s no need to worry about complexity or difficulty. Triggering that precious psychological wonder-button just begging for attention in your man’s mind only takes one thing: a connection with his emotional mind. Before going any further, we need to establish the fact that there is more type of mind in the human head. One brain holds multiple minds. Lots of people are only aware of the logical mind, which is meant for things like planning a weekly alcohol budget and pretending to understand politics. The logical mind is partnered with the unconscious mind. While the logical mind analyzes and plans, the unconscious mind feels and reacts. We are consciously controlling our logical minds in order to function throughout the day, but the unconscious mind is always at play behind the scenes. The logical mind takes the front of the stage in plenty of casual conversations we all have about our own thoughts and memories, but the emotional mind is actually even more perplexing. Underestimating the strength of emotions is like underestimating a tiger on steroids – doing this will total the longevity and health of any relationship. When it comes to understanding what makes your man tick, strong emotional insight is basically the same as mind reading. A man’s attachment switches are strongly rooted in the most sensitive recesses of the unconscious mind, and so in order to 12

reach them, we need to start drilling into that emotional gold mine. The golden rule is that the unconscious mind always wins. Ironically, though the unconscious mind is several times more influential than the conscious mind, the conscious mind gets most of the attention when people talk about thoughts. When you accept the fact that just about all of our decisions are a result of the unconscious mind, even if balanced out by the conscious mind, you’ll see just how dramatic the power of an attachment switch can be. No amount of reason or hesitation can overcome an eruption from the unconscious mind that shuts the conscious mind up at the last moment. The unconscious mind is a majestic, rude beast. Considering the lack of awareness that most of the general public has about the contents of their own heads, it’s no wonder that millions of people can’t tell the behavior of their partner from the behavior of a Martian. When we put the unconscious mind in context, however, it’s easier to understand. The unconscious mind is what compels certain men to willingly pick fights they can’t win to stand up for their ladies– this is where attachment switches come in. With the right trigger, an attachment switch causes an emotional surge within a man that sets his unconscious mind into overdrive. The unconscious mind is already more powerful than the logical mind under ordinary circumstances, and so during a powerful emotional spike, the unconscious mind practically becomes a person’s ENTIRE mind. Basically, what we’re dealing with here is a massive set of 13

dominoes just waiting to get flicked. The woman activates the man’s attachment switch, an emotional surge supercharges his unconscious mind, and in the blink of an eye, the man reunites with his ancient instincts that force him to fight for his mate. These wonder-women that we discussed before are, for all intents and purposes, expert navigators of the male unconscious mind. Though these women may not appear to be doing much on the surface level, but on a deeper layer, they are setting off emotional explosions that give him a mighty urge to express his affection for her. Now, while the effects are tasty, we still have to deal with the bitter reality that many men fall out of love without exactly giving a two-week warning. The power of his unconscious mind can either be your best friend or your sworn enemy! While positive attachment switches can make him jump to worshiping you, negative attachment switches can send him sailing in the opposite direction at an even faster pace. Your man’s unconscious mind can either be a blessing or a curse for you, depending on how savvy you are about how to interact with it. When the man’s unconscious mind has been energized by something sweet that you’ve said, he’ll work to bring heaven on Earth for you without a second thought. When a man’s unconscious mind has been conquered by negative vibes, he’ll be practically blinded by all of the giant signs pointing to an escape. When a man falls out of love, it means that his unconscious mind has essentially changed channels. The man will transition from willingly walking over hot coals to reach his woman, to willingly climbing a barbed wire fence to get away from her. 14

Though a man just might logically address some key points about a relationship that make him want to fly the coop, the actual process of falling out of love is not something that he plots on a spreadsheet. The unconscious mind always makes the final call on whether or not a man will love or hate the idea of sharing a life with you. Simply put, the unconscious mind’s power cannot be overstated. Neglecting to tend to a man’s unconscious mind is as good as ASKING it to make you single. Using positive attachment switches works against the negative ones that cause millions of men to feel less for their relationship every day. The unconscious mind absorbs everything around it just like soil holds seeds – ultimately, you will reap everything that you sow. Even if they may not seem extreme or dramatic, the little things that you do and say are constantly forming the collective image that your man has of you in his mind. The women who seem to have a nearly supernatural ability to make their man jump over the moon for them are using the awesome power of IMAGE. They’re basically projecting a constant flattering hologram of themselves into their men’s minds, like a 24/7 advertisement campaign. These women are constantly reinforcing a positive image of themselves, strengthening the association between their company and the man’s feel-good vibes. When a man has “learned” to associate the mere sight, smell and touch of you with instant positive sensations, his emotional mind has taken the front seat. When the emotional mind has taken the front seat, the attachment trigger is practically begging to get pushed! The more strongly her positive image has been reinforced, the 15

less the woman actually has to do in order to reach her man’s emotional mind. With higher access to the emotional mind, the easier it is for a woman to trigger the attachment switches that make a man increasingly devoted to her. With all of this in mind, the entire process couldn’t be simpler: make the mental image that your man has of you a good one, and as a result, he’s going to want to see the real deal more often than not. Now you might be wondering at this point – what is a simple way that you can actually reach a man’s emotional mind after the positive image has been projected? The best way to trigger that attachment switch in the man’s emotional mind is actually the oldest one. All that you need to do is activate the man’s natural protector instinct. The protector instinct is that natural drive in a human’s mind to serve as the defender and provider for his mate. You’re gonna make him go caveman mode in the best way. Even after millions of years, that primal protector instinct is still growling and prowling under the man’s skin at all times of the day. In order to best make use of your man’s inner protector on a regular day, you’re going to need to speak in a certain tongue. Don’t worry, this isn’t something that you need to get a translator book for. The language is grammatically identical to the one you speak now, only it makes men call you back more often! A man who is overcome with the mad will of the inner protector will devote his life to you. You don’t need to climb any mountains or reinvent the wheel – a man’s natural protector instinct will literally do all of the work when it emerges, and all that you have to do is delicately lay the foundation in your 16

man’s subconscious for its arrival. The ability to speak the language that summons the protector within him is a priceless skill, and I call these verbal techniques “Lovetraction Lines”! In later sections, you’re going to be introduced to an A+ collection of beautiful little phrases that call his inner protector like snake charmer. When your man’s unconscious mind is breached and the attachment trigger is flipped with just a simple sentence, you’ll understand just what it is that makes those other women so aggravatingly good at making men walk through fire for them. A woman who has injected Lovetraction Lines into her speech can practically enlist an army to defend her in a grocery store. The reason that this protector instinct is so intense and overriding is due to the fact that it’s linked to the oldest parts of his entire psychological makeup. The genetic wiring that charges up the protector instinct was already live and active for a long time before you first met him, and it exists to be activated. The existence of the protector instinct illustrates that your man has been composed by nature itself to defend you and make you happy. When a man happily struggles through the physical discomfort he may experience when he’s doing something for you, it’s because his protector instinct is practically getting a massage while his body strains. The ancient protector instinct needs to be exercised frequently in order to be kept in balance, but unfortunately, not all women are aware of just what they can do in order to activate it. A man’s protector instinct rarely atrophies, but it needs to be triggered periodically in order to keep him feeling like “the man”. If your man isn’t satisfying that ancient drive within him by 17

satisfying the protector instinct, all kinds of bad stuff can occur. A man who feels unfulfilled may start to become insecure about his own worth as a competent partner to you, which can lead to serious friction, fallout, and whining in the long run! Activating the protector instinct within your man is a win-win deal – you will have a happier, more devoted man in your life if you activate it constantly. You have the power to do both yourself and your man a favor with the simple use of these Lovetraction Lines. In the following sections, I’m going to share these invaluable verbal techniques to get you started. By the time you’ve managed to take all of the Lovetraction lines completely to heart, you would have learned how to become that mind-boggling woman with the mysterious power to turn men into suitors!

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Section 1 – Unwrapping the Male Mind. This book is a product of years of study and more years of flopped dates. The frustration of every lady out there with a luckless love life has served as the fuel for this vessel, and now comes the time for liftoff! In the very beginning of my research, I networked with a man named Lance Taylor. As a “Hypnosis Expert”, Lance has a special talent to help his clients absorb the gist of his message on subconscious level. Lance has developed a bit of a cult following for his intense psychological strategies. His coaching was formerly a ladiesonly affair, but that changed after he could observe one of my most successful experiments. After getting to see the results of my experiment in action, Lance was so blown away that he opened the door to male clients as well! Not very long after he opened coaching methods to male clients, the floodgates opened and down came the tidal wave. As a relationship coach, Lance was prepared for a range of cases that range from mildly unsettling to borderline vomitinducing hazards of the job! Eventually, a certain client reached out to Lance that changed his perspective forever. The client was not an inspirational speaker, just your standard fare womanizer.

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He could rotate through women with more ease and less moral hang-ups than rotating a sunglasses kiosk. This was the type of man whose name simply couldn’t be spoken in the same breath as the word “commitment”. One day, this man found himself in a situation that contradicted everything he stood for. This client had inexplicably found himself caring about a woman. He had pledged his body and soul to being a master of “game”, but suddenly, the game master was breaking his own rules. He had tried building himself up into the ultimate player, but the player was starting to lose to himself, and it filled him with dread. Try as he might, he just couldn’t shake off this phantom that made him unable to take his mind off of this woman’s face whenever he had a spare moment. He couldn’t figure out, for the life of him, why it took so much energy to make sense of the reason why he couldn’t just brush her off like all of the others and be done with it. When Lance listened to the man describe his situation, he could almost feel the desperation and confusion radiating from his client. It was almost unfathomable that the wannabe pimp was saying that a woman made him have feelings above the waist. There are plenty of men who are so caught up in the need to prove themselves through sexual conquests that they start seeing women on the same level as dress s socks. Lance’s client described himself in a way that made it sound like he had certainly been one of the more extreme cases, but this new woman was making him feel like a schoolboy with his first 20

crush. The client claimed that just the mere thought of this woman was enough to make his entire day suddenly feel hopeful. He had become addicted to her every little silly word, and the butterflies in his stomach became aggressive at the slightest touch of her. In a sense, this woman was interacting with Lance’s client in a way that made him play into her frame. They weren’t doing anything spectacularly unique, but the feelings he got were doing a spectacular job of messing with him. When affection has reached a fever pitch, every little thing takes on a brand new form. The same words spoken by a woman that a man has no feelings for, and woman that a man has become addicted to, may has well be as different as jalapeno and banana flavor. This man was thrust into brand new, frightening territory .His ego was built on getting any woman he wanted, and when that was challenged, it came down like a flimsy house of cards! The world-bending sensations he was experiencing forced him to bend his own rules. He burned all of his booty call lines. This man was willing to give up on having one-night stands for the rest of his life if it meant that the woman of his dreams would be there next to him for it. The impulsive feelings that make us want to jump somebody’s bones come from the unconscious mind, just like emotions. At times, the emotions can surpass the power of your lusty urges. The desire that this man felt was greater than just one to have 21

sex - he was hurting to complete himself with this woman. Lance thought the sky must have been falling with the tears that fell from his client’s eyes. It was all just too surreal, but it was still very real. As it turned out, there were plenty of other men who would come to Lance because of their struggle with overwhelming commitment pangs. All over the world, men are having their entire realities flipped upside down when they encounter a woman who makes them want to shut away their little black books to become family men. The process of falling in love hits these guys like assassin from a fold in the air. These men had the rug pulled out from under their entire selfimage, and once that happens, a man can be prone to do just about anything. When the assuredness in “self” has been challenged by love, all of the things that he used to claim that we’d never do can suddenly become his new habits – this is especially true when it comes to money. One man had been consumed by his desire for a woman to be his “one” that he literally made himself bankrupt trying to please her. He may as well have poured gasoline on his saving and set off firecrackers! He didn’t think about the state of his bank account until the card declines made it impossible to ignore. The lens of love present a very different reality when a man wears them. Where most people would probably see a maniac bleeding out a year’s worth of rent money for no reason, he would see nothing more than opportunity to please the woman of his dreams. 22

Compared to the chance of having her agree to be his wife, major financial debt seemed like nothing more than a mere inconvenience to him in the process. In these cases, financial consequences can easily be swapped out with physical and social consequences as well. Another effect that love had on Lance’s clients was the emergence of a “superpower.” These men had an uncanny ability to describe the women with laser-like accuracy. The physical range of women that his clients were describing was endless, but each of them shared a disturbingly accurate memory of those women’s looks. You would think that these men learned how to describe their dream women before learning the alphabet! One man actually went as far as bringing in a picture of the woman who was giving him lovesick dreams. Where a lot of men would normally find “she’s really hot” to be an appropriate description, this man found a library of novels for every single one of her features. These women would literally be too bright to observe with human eyes if they actually looked exactly as Lance’s clients were describing them. To these men, the girl next door was the cosmos given a human form. These men had learned to find a woman’s existence even more attractive than her appearance. Even if a man doesn’t “get” the feelings he has, he’ll know that the feelings are some of the rarest things he has. He won’t have any idea how the feelings arose, but he’ll know that they aren’t feelings that he’s likely to experience again for a very long time. On an unconscious level, he’s going to want to protect those rare feelings like a rabid comic collector would defend the first 23

issue of Superman. The supply of those feelings is limited to one woman in the entire world, and that means that the demand is at an absolute maximum. Lance had a certain client who was in his mid-twenties, and this young man found himself catching feelings for a woman who was more than old enough to be his mother. Being attracted to a more mature woman is a perfectly normal thing for a man to experience, but the thing that set this man’s case apart from the other clients was a lack of any ability to explain it in the slightest. Whereas other men could start describing their dream women on Easter and keep going on straight through Christmas, this man seemed to be at a total lack of words to even start. The sort of attraction that this man was feeling is the kind that exists to be questioned and overwhelmed by. The mystique of his attraction for her was enough to sustain his appetite to dive deeper into it. He was at once given a high by the woman herself, and mesmerized by the strength of his own feelings. All that this man could tell was that there was just no turning back from the avalanche of feelings. The age difference made it difficult for him to find anything that they had in common, but that didn’t discourage him in the slightest. He felt magnetized to her by something and just couldn’t figure out where it began or ended. In this scenario, what Lance was witnessing was a complete takeover by the emotional brain. In the previous section, we went over just how powerful the unconscious mind is when compared to the conscious mind – this is a perfect illustration of 24

what happens when emotions have won over. Before feelings reach a complete fever pitch, we still like to hang onto logic as a last-ditch effort. We might logically deduce that the compatibility between our personalities and the personalities of the people we are in love with is important to keep in mind. We might compare and contrast our own hobbies and the hobbies of the people we’re seeing. Once the comparison has been made, we might come to conclusion of just how much of a good idea it is to continue moving forward. We might convince ourselves that we’re making an educated decision. When the emotional brain runs more and more independently, the logical measures that we might use to assess our connections to another person are taken out of the equation. The truth of the matter is that the things we see as having “in common” with the ones we love are really just attempts to make sense of the feelings, but may not actually be the source of those feelings themselves. It’s literally the same as confusing cause with effect! Lance’s client is a perfect example of how you don’t need to have a single square of common ground with another person to get obsessed with them. When we spend too much time fixating on the logical plants in an emotional jungle, we’re at least ten times more likely to get lost. Hundreds of cases would follow that mirrored that client’s experience with the older woman, and sometimes it would appear that each one could potentially outdo the last. 25

No matter whether the man is successful or a complete slob, the cycle repeated itself yet again. Lance came to see that it really didn’t matter how commitment-phobic the guy was once bitten by the mysterious little love bug. What was even more astounding to see was that these men were seemingly managing to fall for women that they would claim weren’t even their type in the first place. These men were willfully breaking their own standards and replacing them with the unshakable belief that they had found water on a desert planet. It took several months of experimental coaching methods before Lance started to realize something too weird to be ignored. As he listened to all of these men go on about these women, he noticed three constant patterns between all of their stories. 1- “She’s the hottest thing in the universe!”

Lance discovered that these men were experiencing a serious emotional buzz that made them view a certain woman as THE most attractive woman in the entire world, without exception or exaggeration.

As much emphasis as there is in society on physical attractiveness, physical attraction still isn’t something that we’ve been able to determine a scientific formula for explaining from top to bottom. We can explain the biological stuff at work 26

in the body after the attraction has already happened, but pinpointing Square 1 remains a serious challenge.

We can attempt to make sense of the physical attraction by attempting to reach a general consensus on what’s hot and what’s not, but this never even lasts enough to make it through a single generation.

What it seems to be is that the logical factors of physical attraction are almost completely meaningless when emotions start meddling. Just like every other situation that we’ve talked about where the unconscious mind beats out the conscious mind, rational physical attraction is defeated by instinctual attraction.

In a sense, it’s like the parts of our minds that identify a person as physically attractive are actually being PILOTED by emotions! What a man may have found boring or unattractive on women before will suddenly become the mark of a supermodel on the woman that he loves, and he probably won’t even realize it, let alone understand it.

When we see a person’s alleged standards for physical attraction get completely wiped out by an emotional surge, we can also see how a person might suddenly start finding all kinds 27

of Unattractive things about their ex once the emotions have worn off.

Let’s be honest, we may have all done that at some point. One bad break and Prince Charming looks like Quasimodo.

When the emotional sandstorm has settled and the love is no longer all-powerful, “logical” reasoning will suddenly start to creep back into the frame of the man’s mind. Where he may not have even been able to put this former partner’s beauty in words when they first met, he might find it easy ways to compare her to a flounder fish when things go sour.

Understanding this contradictory truth of physical attraction is essential to being aware of just what happens when a man has truly fallen into the deepest caverns of love. If you can become good enough at activating a man’s attraction switches, then the physical attraction to you will be something that he always finds himself at loss to explain. 2-

“Reasons? I don’t need reasons!”

Lance’s clients needed less reasons to justify their attraction than a duck needs to justify quacking! Men who were normally rational and patient will themselves on spending sprees that would make Las Vegas look like a financial wisdom workshop. If you could peer into the logical brain of a man who is 28

splurging on a woman with money that he literally needs in order to eat, then you would probably see a sign that reads “Out to Lunch”. The emotional brain, however, will be nothing but fireworks and trumpets. Being in love can literally be compared to the effects of a drug. If you ask a man just why he thought it would be a good idea to spend 700 dollars on a single date with a woman when he only makes 20 dollars an hour, you’re asking the wrong kind of question – “thinking’ never had anything to do with it, and that’s exactly why he did it so willingly. If not breaking their banks in half, these men were also prone to unconsciously doing things to please their women that would embarrass them tremendously in hindsight. It was almost as though someone or something had literally hypnotized them in the moment of being faced with that special woman. The man in love, in some interpretations, might not even be the same person when out of love. When out of love, a man can easily make logic the commanding drive of his everyday life. Rational choices are easy to make when they aren’t being interrupted by the impatient growls of the unconscious mind. When love strikes, however, the growls of the unconscious mind become a deafening roar! The roar completely ATOMIZES logic, like a lollipop hit by magnum bullet. The things that we learn in life to apply for smarter survival are only possible to make use of because of logic, and so when a man’s logic is compromised at a base level, so is his ability to make use of those lessons.

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3 -“Pleasing these women made them ridiculously happy”. One of the craziest things that Lance observed was the fact that these men were pleased simply by pleasing their idealized women. Without even receiving anything specific in return, these men were seeking out ways to make their women happy for the sake of doing it. You might even be able to say that the opportunity to please a woman becomes like a sort of opiate for the man, completely apart from any other reward. Of course there might be some real incentives that the man associates with doing the favor, but when this happens often enough, the man will literally associate the favor with the reward. Once the favor itself has become associated with positive feelings, the man will go out of his way to make himself useful in as many ways as possible. What he may have seen as a chore will become a privilege and an honor. A man who is falling out of love will lash out at his significant other for nagging about housework, but a man truly in love will rarely ever need to be nagged at all. After seeing how common these effects were, Lance’s curiosity was at its peak. Lance put himself on the case to track down the truth, and for the next year, he dove into his research. Lance consulted a ton of cognitive psychology therapists and read books tirelessly. At the end of that year of intense research, Lance was able to lock onto a very promising lead: “phenylethylamine”, also called the “Love Hormone”.

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Simply put, the Love Hormone is like a horn that calls out man’s natural protector instinct from its cave. When the Love Hormone is in play, the man’s desire to be a protective and supportive mate can override his consciousness. The Love Hormone is basically Cupid’s arrow! Whenever you get a certain “gut feeling” in your stomach that makes you feel like you were meant for a certain person, that’s the Love Hormone doing its job behind the scenes. When you look at a random object or hear a song that makes you think of a certain someone, and it immediately makes you feel amazing, that’s the Love Hormone pulling your strings. All the Love Hormone needs in order to activate is an indirect mental association – as long as it ties back to the person you love, it’s legitimate. A certain kind of chemical process occurs when the Love Hormone has been activated. When the Love Hormone goes to work, it makes a man’s brain start sending out pulses that chemically speed up the beating of his heart. The chemical that leads to faster heart palpitations here is known as the “Bonding Chemical”. When the Bonding Chemical has reached a strong enough concentration level in the body, the man will feel an incredibly pleasant wave of satisfaction ripple through his body. If a man associates you with the feelings that come from Love Hormone activation, the results are a BIG. You are going to be a recurring image in his mind that he becomes addicted to. Once the image of you has become something that he has 31

become addicted to, he’s going to feel an urgent need to commit to you. His main priorities are going to become focused on your pleasure and comfort above all other things. In the dimension that man enters when he’s in love, time itself become trifles compared to the ability he has to please you. If you’ll recall from the previous section, Lovetraction Lines are verbal techniques that you can use to manually encourage the appearance of a man’s protector instinct. With what we’ve just covered, you’d be right to assume that Lovetraction Lines awaken the protector instinct by triggering the Love Hormone within him. The Love Hormone is nestled deeply in a man’s emotional mind, and with a Lovetraction Line, you’re basically singing a siren song directly to it. If you’re constantly wrestling with the question of what it is that men really want, then you are in the company of just about every woman who seeks out relationship help. An even more satisfying question that you could have answered is – “What makes a man experience feelings towards a woman in the very first place?” While it would be ideal, there are no perfect answers. You could scour the globe from northeast to southwest, and you still wouldn’t find a complete and undeniable answer to the question of what establishes the very first seed of attraction from the ground-up. Even if we can’t know the absolute truth, what I can offer you is best answer that we’ve managed to form after centuries of studies on love. Imagine that the world is like a giant open-air marketplace, and 32

the hottest thing being traded is emotion. We are perpetually trading emotions with one another in this marketplace, just by being around one another. We all derive some sense of satisfaction out of feeling wanted and excited, and this connects to our natural desire simply to feel good- emotions are traded for this desire. You might be able to make another metaphor for this that doesn’t involve a marketplace, but at the end of the day, the truth is that all of us have a drive to simply feel good. When a man has truly fallen in love with you, then you have to understand that you have become like a water source for his good feelings. Beyond having to actively do or say things that make him feel happy, when he is in love, your existence alone is what makes him experience those positive sensations that we are all seeking in the emotional marketplace. It may begin with something you do or wear, but once it begins, the man will get an incredible high just from being in your presence. There are many differences between the sexes, but the state of a man in love is identical to the state of a female in love. When you’ve fallen in love with a man, you have come to see that man’s essence as a powerful source of positive feelings. When you are able to feel like you can move a building simply by being around a person, it’s only natural that you’d like to be around them more often! When someone gives you the euphoria of love, you both desire their happiness and company – you desire to win their affection so that they’ll willingly be around you for as long as possible.

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The trading of emotions is never-ending and over-arching – in addition to being aware of that, you should also be sure to understand the fact that an emotional trade is not always based in logic. The emotional marketplace is not a logical marketplace, and that makes it a very chaotic marketplace indeed. There are lots of women in the world who, despite the illogical nature of emotions and love, are convinced that there are perfect logical reasons why they couldn’t ever possibly be loved. Women out there are completely convinced that simply because they don’t look a certain way or aren’t in a certain age group, there’s no hope for them in romance. Now if you think back to the men I was describing before, who came to Lance for advice on their reality-defying obsession with women of all shapes and sizes, can’t you see how ridiculous it is to give up on being loved because of your looks? You might not think that you have the right type of body for that one special guy, but that shouldn’t make you short-sell yourself. When certain women give up on believing that they aren’t attractive enough to reach their standards of their ideal man, they might start to think that their only hope in the situation is to lower their own standards. A woman who has decided to drop her standards might as well have practically made themselves allergic to the man of her dreams. If you can just take a good look at some of jaw-droppingly strong feelings of attachment that men can develop for women of a literally infinite array of physical appearances, you’ll understand how untrue it is that looks are everything. Looks are something, but to call them everything is a ticket to 34

Hurtsville! Women who doll themselves up for a better love life without improving anything else are very, very good at learning things the hard way. When a man can get high off your presence, you’re going to be 10 out of 10 in his mind on just about any day of the year. The “Love Hormone” is completely responsible for the way that you identify a certain man you see out there as the “the one”. When the Love Hormone activates, your brain’s pleasure and reward zone has made an executive decision on what the person it wants to see more of and more often. At this point, you should have a pretty solid understanding of just what it is that sets off those sparks of attraction in a person’s mind. You’re well aware of the distinction between physical attraction, and an all-powerful Love Hormone activation. You’re ready to understand how it is that just a few mere words can trigger a man’s protector instinct and Love Hormone. The truth of that matter is that these seemingly magic words are more than just words, but not necessarily magic. Every word is embedded with a set of INSTRUCTIONS. When our brains receive the instructions carried by spoken words, two things can happen: 1. We respond in a way that fits into rational social rules. 2. The words leave an emotional impact and set off alarms!

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When a word is spoken, be it “bloody murder” or “cuddle”, feelings AND images have been transferred. Depending on the word, either the graphic image or the feelings created by the word can be more powerful than the other. Whenever a spoken word is heard, the brain immediately processes images so that it can categorize that feeling. The sound of the word might travel through our ears, but at the same time, we are mentally traveling through several hypothetical places in our minds at light speed to identify the word. The words create the images, and then all of those images reinforce the feelings – this is the fundamental nature of the Lovetraction Lines that I’m going to be sharing with you. What I’ve done here is put together a winning combination of words that have been proven to trigger those images that stir the primal protector. When the words are spoken at the right possible time, striking the iron while it is hot, his attraction reaches a fever pitch. A truly attracted man will become addicted to the feelings that come from the emotional impact of your words. The words might either be spoken in-person or in a text, but once they’ve been received, the ultimate end result is the same. Use Lovetraction Lines and you can observe how he becomes increasingly infatuated with you. Alright, at this point we’ve covered more than enough gritty details about the maze of male psychology. Now that you understand just how much leverage you can gain by loosening 36

up the Love Hormone, we can start doing this dance for real! You know the system, and now it’s time to learn how to make that system work for you – let’s start breaking into the specifics of how to do that in the next chapter.

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Section 2 – Precious Honeybunch Lines. Now it’s finally time that we start discussing how we can put these Lovetraction Lines in action. Don’t be worried that you’re going to have to memorize any monologues to pull this off! You can relax, this won’t be like a high school drama class; even so, you’ll still be on your way to getting an “A+” in the school of attraction. The golden rule here is that these lines are SIMPLE and SWEET. I actually sometimes interchange the term “Precious Honeybunch Lines” with Lovetraction Lines. This type of language is friendly enough to be low-risk and even flattering to the man you’re speaking to, but the point is that it still creates positive discomfort. Once you get a good grip on the sort of impression that this type of language gives off, you’ll find that all of the psychological complexity we’ve been talking about is almost shockingly easy to apply and benefit from. If you’re the type who learns best from doing, then this will all be a breeze. Now before we start cracking into the simple and sweet goodness of these lines, I’d like to share a story about a friend of mine that you just might relate to. This is the story of a good friend of mine named Cassie. First of all, Cassie is an absolute sweetheart. She is cute in that “quirky girl next door” type of way that makes the atmosphere just a 38

little bit lighter wherever she goes. Unfortunately, just like me and you, Cassie wasn’t exactly hitting home runs in the dating department. Cassie is a unique soul, but sometimes her quirks could make her come off to men as a little bit “weird”. She’s far from being a murderous lunatic, but her off-beat personality made it hard for her to find common ground with your average guy. Like so many women before her, Cassie got into a habit of beating herself up for every date that fell through. We’ve all had an awkward situation or two that makes us want to collapse on the bed and groan our regrets into the pillow, and Cassie was experiencing a successive string of these. She started getting a bit socially anxious and critical of herself. She was starting to act like a glum investigator, obsessed with solving the case of what it was about her that made men want to buy one-way plane tickets. One day she would blame her “love handles”, and they next day she’d say it was her forehead. No matter what the case, Cassie was convinced that she was the pinnacle of “UN-DATABLE” given a human form to walk the earth. Wonderfully Weird Being Cassie’s friend, I was naturally inclined to let her know that she wasn’t literally the reincarnation of Swamp Thing. I wanted badly to give Cassie hope, because just like her and perhaps even you yourself, I once struggled with feeling “weird” to guys.

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There are plenty of people out there who argue that being normal is actually even weirder than being “weird”. Being the weird one means you have a memorable personality. The times when “weird” becomes a problem is when it affects your selfconfidence to the point of self-loathing. You should find ways to let your personal weirdness billow like a flag, not drag you down like an anvil. It was one unremarkable day in the distant past when I got the epiphany to address this problem. While I was struggling with the problem of figuring out what I could do to make men recognize all of my best traits, I had a shocking realization: I was doing it backwards! Instead of obsessing over all of the ways I could try “selling” my personality to man, what I should have been doing (and what I suggest that all women do), is encourage a man to become even more critical about himself. Do you know all of that time you can waste waiting by the phone in distress after a date that left you feeling unsure? Some women could have written books in all of the time dedicated to that. When that happens, what is it that you’re feeling? You’re feeling regret, for one, but you’re also thinking about him. Your thoughts are virtually invaded by him. What we’re basically going to do here is flip the script. I’m going to show you just how easy it is to lead some very engaging conversations while you’re on a date with any man. If you can take what I’m sharing here to heart, at the end of that date, you will not be the one left with the lion’s share of nervous uncertainty about what’s going to happen next. What we’re actually going to do here is something called 40

“Positive Discomfort”. It means giving a guy a cocktail of pleasure, mixed with some discomfort. This makes him feel a sudden urge to chase you & capture you. Here is where the process of developing positive discomfort is going to start looking really good. Let me just try and illustrate the beauty of this reversal with a personal story of my own. I was on a date with this guy that had, up until that point, been more or less standard fare. We were in the middle of our date, still scoping each other out. It wasn’t yet the time for us to exchange our sweet goodbyes and split off into “did they really like me?” land, but we were still starting to just form some solid impressions of one another that would set the date’s tone. He asked me what I thought of him so far. It was a fairly mundane question, but in truth, he may as well have just opened up a jar full of cookies and diamonds. When a guy casually asks you what you think of him, he’s offered you an opportunity to flip him on his head so strongly that it could make a judo master blush. The thing you have to appreciate is the fact that he expects you to give him a straight answer; you can have a lot of fun with this expectation. Now to be honest, I didn’t even quite realize exactly what I w as doing when I did it, but I thank my lucky stars for doing it on reflex. After he asked me what I thought of him, I blurted out, “Well I think you’re a really nice guy, but I did notice something 41

a little bit weird about you.” I could write additional books about the expression that washed over his face when he heard that. It wasn’t at all what he had expected, but it had seized his attention in a BIG way. At first he might have only been slightly curious, but my answer made him downright ravenous for answers. I could practically see the confused impatience flickering in my date’s eyes. As if on cue, he floundered against my answer with a satisfying, “Um, what’s that?” My response was the stuff of paid vacations and complimentary dessert. I said, “Well, it’s nothing major. Maybe I’ll talk about it when I know you better.” “Nothing major”, “know you better”, and “maybe”. Words like

these were made so that they could be put together in sentences that give you power, and you must accept that power completely. This isn’t the type of power that breaks through walls, but rather the kind that seeps into a crack in the wall and expands until the whole thing comes crumbling down under its own weight. In that moment, I had just successfully used a Lovetraction Line for the very first time. What I had said wasn’t bitchy or critical, but innocent. It complimented him but at the same time it confused him. After that quick exchange with the man, his entire persona seemed different. He stuttered a bit more, he laughed 42

nervously at things that weren’t all that embarrassing. He became a lot more complimentary, almost in a deferential sort of way. You really just can’t overstate how far just a tiny bit of curiosity can go when it comes to creating a powerful sense of interest. By not letting him onto everything that I was thinking, but giving him a compliment under the fog of doubt, I had drawn the beginning of a “circle of attraction”. Want to know what it is that makes this tiny bit of curiosity so effective? The thing that we’re dealing with here is what’s called the “reptilian brain”. The Reptilian Brains The best way to describe the reptilian brain is that it seeks to maximize your pleasure and minimize your discomfort. The reptilian brain compels you to only seek the good things and avoid the painful things - this is a way to increase your chances at survival. Most people don’t go completely through life only listening to their reptilian brains, but it still holds a great deal of influence. When it comes down to it, the reptilian brain operates in accordance to two main rules. Rule Number One - Reason is Forfeit Compared to your logical brain, the reptilian brain has 43

absolutely nothing to do with calculated reasoning skills. The reptilian brain’s primary objectives are to maximize pleasure and minimize pain, plain and simple. When it comes to the decisions that you make, only the ratio of enjoyment to inconvenience matters to the reptilian brain - if the latter outweighs the former, the reptilian brain opposes it. Rule Number Two - Pleasure is the Principle Priority Because the reptilian brain doesn’t have any capacity for logical reasoning, it relays its messages with extreme volume and urgency. To the reptilian brain, any chance to be satisfied is a chance that shouldn’t be missed for the world! Therefore, when the reptilian brain has decided that something must be acquired, it won’t be easily be swayed by the words “No”. For example, if I say : “DON’T think of a big, fat, blue COW”, what do you think the person I say that to is immediately going to start thinking about? It is impossible to clear your head of certain thoughts by thinking about not thinking about them, and that’s why the reptilian brain can’t be discouraged when it hears that something is unavailable or unattainable. When I told that man that I was unsure about a certain quality of his, it basically spoke right to his reptilian brain. When his reptilian brain received the message that my answer wasn’t immediately available, all that happened as that its desire for my answer was intensified to an even higher degree than before. Intrigue and Obsession Mode When a man’s reptilian brain has been set into a frenzy of 44

desire for something that it has been a challenged to have, he will begin to shift into certain “states” illustrating the condition very clearly. When I first gave my date my answer, his initial confusion put him into INTRIGUE mode. Intrigue mode is exactly what it sounds like. In the state of intrigue, a man is fueled by the uncertainty surrounding your true feelings. If you’ve successfully baited him with innocent but unclear answers, he’s going to start making greater efforts to uncover the truth. In essence, you will have left him a trail of breadcrumbs to follow towards your clear opinion. Now of course, you can’t just give up all of the answers just when he’s become intrigued. If you immediately satisfy his need for answers as soon as he shows intrigue, then you risk breaking the intrigue mode and winding up back at square one. If you hold fast and don’t let him have his curiosity satisfied right away, however, he’s going to advance from Intrigue Mode to an even more intense state. The state that follows Intrigue Mode is what we call Obsession Mode. In Obsession Mode, the man’s reptilian brain is indignant. He’ll be past the point of mere curiosity about what your feelings are and become completely fixated on understanding just what it is that you meant to communicate to him. When Obsession Mode has been achieved, you don’t need to worry about whether or not you’ve left a good impression any more - in essence, you will have left the deepest and most effective impression that can be left on a man interested in a woman. He won’t have all of the answers, but all he’ll know is that he harbors an unshakable need to figure you out. 45

Now of course, there are plenty more Lovetraction Lines than the one I used in my story above. In truth, the type of things that you could say are really only limited by your personal level of creativity. To make this easier, there are some clear-cut examples below of the sort of things that you can say to a man who probably expects you to tell him exactly what you think about him. The usage of these phrases aren’t just limited to when he asks you what you think of his personality, so the potential is huge. If you can flip these phrases on the man at the most appropriate times, then you’ll see firsthand just how effective a Lovetraction line is at giving the love game some serious traction. "You know, this is the first date that excites me and freaks me out a little at the same time. This is the kind of phrase that you’re going to be able to use at the very beginning of the date. Note how the line opens with the expression of your genuine excitement at being on the date, which establishes a quick and sweet connection between the two of you that will have him feeling pretty good. Now, immediately after that sweetness comes the stinger, “freaks me out a little”. You want to be sure to add in “a little”, so that he doesn’t get the idea that you think he’s some kind of untrustworthy ax slasher; at the same time, what you’re doing is letting the very first little shadows of uncertainty start to creep up into his mind and provoke some questions. First and foremost, he’s probably going to start wondering if it’s 46

actually him that’s freaking you out or something entirely different. As soon as he gets the idea that something about him just might be weirding you out, his mind is going to start spinning into a little damage control mode. He may not even flat-out say that it’s bugging him, but he’s going to be running a thorough and rushed mental inspection of everything about him that might possibly be giving off a freaky vibe. In this simple phrase, what you’ve managed to do is lay the foundation for Intrigue Mode to arise in the very first moments of the date. This is what it means to hit the ground running! “You seem to be a person who has real opinions and likes

to have fun! Just like me! There is so much more I want to say, but I’m holding it for the right time.” Now, towards the middle of the date (assuming that two of you can still stand each other, you’re in prime territory to start laying down some more sweet and tasty little lines to make his intrigue gain a little bit of additional heat. In this statement, you’re communicating something that’s a little bit more intimate than the example of what could be said at the beginning of the date - this is a natural escalation of interest. With this phrase, you’re offering that reptilian brain its optimal ratio of pleasure to discomfort. He’ll be invigorated by the fact that it seems you legitimately like him, but at the same time, there will be a festering little pit of resistance to the fact that you’re still keeping something unknown.

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The impact of the positive things that you said will be complimented by that which you’ve chosen to omit. He’s not going to completely understand if the gravity of that unmentionable thing is really so intense that it could outweigh the positives, and that’s exactly what we want! We want to keep him fed enough to develop an appetite, but always a little bit hungry. Now the range of contexts in which you could use this line below is pretty versatile, but no matter how you choose to use it, it will serve you well. In this phrase, you’re going to make him refocus his perspective from him to you "Well, most of my life I've been trying to be this super nice girl, and I thought that this is what guys wanted. A really clean, always straightforward kind of gal. But the funny thing is...I actually have this really intense weird side to me, but I only reveal it to guys I can trust." This is the type of line that you’re going to could effectively insert a stinger at the middle or the date. Out of all of the different opportunities that you have to use these lines, the end of the date is probably the most vital opportunity of them all. Whatever gets said towards the end of the date will tend to be what echoes the loudest in your minds after you part ways. In this situation, what you’re basically doing is making sure that he leaves with the question of your true self buzzing about in his mind. If you’ve moved through the date by successfully leading him through statements that make him question his own character, then a sudden flip to mentioning your personality might be like 48

a splash of cold water on his face. He might have been wondering if the type of girl you are is really attracted to the guy you think he is, and this will intensify his intrigue yet again. After describing yourself, you say, "Well....do you think you prefer brutally honest women or nice ones?" Now in this phrase, what’s actually happening here is the fusion of focus on his personality and your own. While you’re directly asking him about one of his qualities, he probably won’t miss the fact that his answer could potentially give you an impression of his thoughts about you. When he’s thinking of himself and you in the same train of thought, he’s starting to build the kind of association that escalates the Intrigue Mode into the next state. "Well, honestly I've been told I'm one of the most nicest people you'd ever encounter. My friends actually think I'm even a little bit crazy. But I do this secret little thing in my head where within the first 5 minutes I can figure out whether things will work out or not and that’s why I asked you this question.” (Or Alternatively) "I'll probably be kicking myself later tonight with regret....but what do you think about checklists?" Now if he’s been having any kind of uncertain thoughts about whether or not you’re really sizing him up, then a line like this is going to confirm it. At the end of the date, you’ll basically be letting him know that he’s reached the end of a “performance 49

evaluation”. While it may not be all that serious, it’s reasonable to bet that it may make him anxious to understand how he did. If he predictably tries to prod for an answer, then your reply should naturally be something along the lines of: “I’ll tell you about it once I feel a little more comfortable

being honest with you..." Now if his intrigue has been stimulated effectively enough up to this point, chances are he won’t just be satisfied by this type of answer. The reptilian brain roars for satisfaction! If and when he asks you to clarify the terms of your honesty, you can answer his question with a question like below. "Well, I mean, have you ever sat down and thought "gee if there was a perfect woman for me, these are the qualities she'd have?" Since he’s been thinking about you for the entire date, he might be likely to start wondering about how you could stack up to the idealize version of the perfect female partner that he has in his mind. The intrigue you’ve managed to stir up was a great way of fostering genuine attraction, and as you now know, attraction has a way of making man shape his ideals around the woman he’s become legitimately attracted to. It doesn’t matter if he doesn’t immediately think you’re the dream woman right then and there, because the seeds will still be planted. You can elaborate just a precious few more implications like in the phrase below. 50

Then you say, "Well I have this sort of unusual checklist that I've started using, and you actually already have 6 really good points checked off...but..." It’s important that you make a point not to explicitly mention how many good points are a good score. Giving him six points and leaving it at that will basically leave him helpless to understand whether or not his six points are out of 10, 7, or 700. This is a great last-ditch way to make him really start checking his closet for anything he may have accidentally left out in the open. The checklist is a bit unconventional, but it’s quirky enough to show that you’ve got sense of humor about you that isn’t overly rigid - at the same time, he’s still going to be wondering whether or not you’re serious about just how critically he’s been “graded” over the course of the date. His intrigue will be set to a potential fever pitch, and your work will nearly be done. Now one last thing that you can throw in there for a good (and necessary) effect is an additional dash of uncertainty about the truth of your feelings. The phrase below illustrates the uncertain message well: "Well.... there's a couple odd things I've also noticed." The perfect way to cap this off is to let him know that the odd things will be fun to tell him, but you’ll be keeping them a secret until then!

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Face Fitness Formula™ by John Socratous 1

Facial Exercises - A Mini Guide

Facial Exercises Guide

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Disclaimer Information found in this book, "Facial Exercises - A Mini-Guide” should not be used for diagnosis or treatment of medical conditions, or as a substitute for professional medical care. If you have a health concern or believe you may have a health problem, please consult your healthcare professional. We assert that this is only for informational purposes and is not a substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing a health or fitness problem or disease. You should always consult your own physician and medical advisors. Reasonable care has been taken to provide you with correct and accurate information, but we take no responsibility, nor make any warranties as to its accuracy thereof. We assume no liability or responsibility for any errors or omissions in the content of our book.

Facial Exercises Guide

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Introduction In the current busy and misinformed world, it is not uncommon to find individuals who are very healthy by the looks with heavily built bodies, firm muscles, and sporty physiques because they work out and take good care of their bodies. However, these same people have a totally different look when it comes to the neck up, in their taking care of their bodies they totally ignore the neck up and you might notice that a great percentage of them have wrinkled faces, double chins, chubby cheeks, eye bags and indelible stress marks among other unwelcome facial features. The face is a very important part of the body that most people ignore to take care of, no matter how small it may seem, it is very important. Other than feeding it well, the face needs proper care just like any other part of the body. The good thing is that the face uses the same one main principle that any part of the body uses when it comes to taking care of it: The muscles are just like any other body muscles that should be exercised regularly and long enough. Failing to exercise any muscles in the body may cause them to either loosen or become weak and flabby. To work out the muscles, you will need to have them working “against” something or resistance. Unworked facial muscles will lose tone, become loose, gain fat and seem lifeless, causing dropping and sagging of the face. To give them back life, you will need to exercise them to make them fit, beautiful and healthy through stretching, lifting and contraction. Just like any other bodily muscles, the facial muscles can be given a new lease of life and greater oxygen and blood supply through physical training. While performing facial exercises, you will notice that it has much greater benefits than just getting fit and healthy. The first great advantage of facial exercises is that they slow down the signs of aging by up to fifty percent. We know that aging is often characterized by dark spots, wrinkling, eye bags, and saggy skin among other features and often set in as early as mid-thirties. Most people are always seeking ways to keep their faces young with the treasured youthful appearance and often resort to “magic creams” among other unconventional methods but do these methods of slowing aging signs really work? Are they even natural at all? Yoga is the answer to most people’s facial health problems, simply put. This is not a miracle because its results are astounding but more of a fusion of science and art, they are simple but effective exercises you can do to make the facial skin and muscles smoother, stronger, younger and firmer with better mood and energy and this will impact on your general facial appearance over time. Other than exercising, we will also address at the importance of other facial care procedures including detoxification, purification and distressing on the face, overall body, spirit and mind.

Facial Exercises Guide

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Regaining Youthfulness through Facial Fitness Most people understand the benefits of exercising to the muscles, skin, heart and general health but these exercises should not be done only from the neck downwards. The facial muscles and skin deserve toning and firming through exercise too and although it may be a different kind of exercise compared with the rest of the body, they have to be effective. The major problem with facial exercises is that most people have no idea how to do them. The few exercises they know do not seem to be significant in getting the face toned and worked out. It is only through practice that the facial muscles can be toned, continuously and repetitively. Yoga exercises pay off fast, they lift the skin and firm up the sagged and wrinkled areas, they also do away with fine lines and the face will get greater supply of oxygen and blood to make it healthier and full of life. This happens because the toxins and wastes in the face will be washed away and dullness, bloats and stress marks will be done away with too to leave the face rosy, luminescent and full of life.

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Cheek and Lip exercises 1. The Satchmo exercises Years of aging and different reactions and expression often take their toll on the cheeks. The satchmo exercises are good to keep the cheek muscles and skin firm and tight. You can do this exercise by puffing up both cheeks with air as hard as you can and then transfer the air from one cheek to another. Do this from left to right and back again to the left cheek four times a set before relaxing. Repeat the exercise up to five times.

2. The Marilyn exercise This exercise will concentrate on strengthening the mouth ring muscles to make the lips firm and the muscles around the mouth stronger. What you need to do is to isolate the facial muscles to blow kisses while keeping the eyebrows unruffled and smooth. You can add more resistance to the exercise by pressing two fingers on the lips then puckering the lips on the fingers. Do three to four repetitions per set, up to five sets a day.

3. The sphinx smile This exercise specifically targets the smile muscles around the mouth and lips. Smiling is a good thing but with time leaves undesirable lines at the end of the mouth and eyes. To get rid of these lines, try keeping the eyes and the eye muscles neutral while lifting the mouth corners across and up. Be relaxed and neutral as you smile and repeat this three to four times per set. This will help get rid of unnecessary smile lines on the face.

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4. The tongue tracing exercise This exercise will play a big role in keeping the cheeks firm and lips plump. The neck muscles and skin will be toned if this exercise is done right and long enough and the throat will benefit as well. With your mouth open to an O shape, use the tongue to trace the circumference of the lips slowly in one direction then do it again in the opposite direction. Try to keep the eyebrows and forehead relaxed as you do the exercise, three to five times a set.

5. The fish face exercise Toning the smile muscles is not that easy especially since these are the muscles that are relaxed most of the time. However, the fish face can do this if you learn to do it regularly. Purse your lips slightly like a fish, withdrawing your cheeks into shallow hollows to have enhanced cheekbones then try to smile and hold the position for about 15 seconds per rep. This is a good exercise done in front of the mirror and is very effective in toning the facial skin and muscles.

6. The puppet face If you notice that you have developed smooth marionette lines and lifts between the lips and the nose, you will need this exercise to restore a smooth lineless look. Since the exercise works the lips up, it will smooth the area just above the lips and outwards towards the cheeks. Press the fingertips on the creases that are formed on this area, then smile wide and hold the position for a few seconds. Lift the skin around this area up into a smiling position while still pressing hard and repeat twenty to thirty times per set.

7. Tongue and throat Stretching the tongue outside the mouth will work the muscles on the throat, both internal and external. Stick the tongue out as far as you can then hold the position for one minute while keeping the rest of the face relaxed. At times you will notice that your face will water but this is okay. This exercise is beneficial in increasing the blood flow to the different exercised areas; you can even see the effects almost immediately in the form of rosiness.

8. Kiss the ceiling exercise Firm your jawline, the throat and neck using the kiss the ceiling exercise. This exercise will also plump the lips and make them firm and full. Stand upright but with the face facing up then try to kiss the ceiling without leaning forward or backward. Hold the kiss position for a few seconds per repetition and do about five repetitions per set.

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II.

Forehead and the eyes The eyes are the most noticeable facial features and are often used to judge a person’s character. However, it becomes a big problem if there are unhealthy features distracting the real beauty, like eye bags and wrinkles. These features can be gotten rid of through exercises that target these parts to restore liveliness to the skin and muscles around the eyes and make the skin look younger and smooth.

1. Dancer eyes exercise This exercise targets the eye rings and prevent and heal crow’s feet and the sagging skin problems around the eyes. With the head erect and facing forward, move the eyes far left then slowly to the center and to the right before moving to the center and left again. Do not hold a gaze at any time and repeat this ten times per set. When the eyes look watery, close them or look down for a few seconds.

2. Facial relaxation Also called the Buddha face, this exercise will release any subconscious tightening of the facial skin, furrowing and clenching that often lead to wrinkling and lines. In a seated posture, close the eyes and concentrate on soothing any wrinkles on the face in your mind. Breathe gently and be careful not to let your subconscious mind drift to other things that may affect the emotions, just concentrate on soothing the muscles.

3. Anti-drooping and sagging exercise As the name suggests, this is an exercise that combats facial drooping and skin sagging on the eyelids. The first thing you do is smile with your eyes then place your finger on the crease then use the lower eyelid to increase resistance on the crease. Since this is an isolated movement, try to keep all other facial muscles expressionless.

4. Brow lifting Use your fingers to raise the eyebrows high while keeping the other facial muscles as neutral as possible. You will notice crease lines on the upper eyelids. Apply fingertip pressure on the raised area and keep the pressure on for a few seconds. Counter the fingertip pressure by raising he frontalis muscles while keeping all other facial muscles as neutral as possible. Raise and lower the frontalis muscles quickly while applying fingertip pressure twenty repetitions a set. This exercise will firm the frontalis muscles – you should even notice circulation immediately you are done with the exercise.

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Yoga Poses Beneficial to the Face Yoga exercises can miraculously transform your face for the better. However, to keep these benefits it is important to keep the face healthy and try to keep proper facial appearance that do not encourage wrinkles, fine lines and other undesired features. This may not be very challenging but the aging factor often comes in and disrupts it all. Facial aging has many effects on the look of the face including the worst signs which are:

Wrinkles – When the skin loses its elasticity, it becomes flabby and causes wrinkles. This happens when one subconsciously over the years clenches and grimaces the facial muscles while expressing their feelings or emotions, in the process creating a mask of undesired features like eye bags, wrinkles and fine lines among others.

Loss of skin tone – Collagen and elastin levels drop with age, the result is that the proteins that are formed by a combination of these two elements will drop and since it is responsible for firming the skin and forming resilience, these two are more likely to fly out the window too. The result is the loss of skin tone, sagging and drooping.

Skin color – With time as a person ages, there will be accumulated dead skin cells on the body, poor blood circulation, accumulation of toxins and debris. The result is that the skin will lose its color to become grayish, ashy and dull. Sometimes this happens on different spots, forming the “aging spots”

Skin dryness – Caffeine, sugar, alcohol and salts dehydrate the skin over time, debris and toxins accumulate and the skin cells will be deprived of oxygen. The result is that the face will puff up and bloat as the skin becomes less defined and papery due to dehydration.

Facial Massage and Acupressure Massage and acupressure has been around for ages and have been proven to be effective in toning the facial muscles and keep it healthy and lively. Since there are nerve endings on the face, it is believed that these are the energy end points that when properly acupressured can release excess stored energy to relax the face and rejuvenate the skin and muscles as well as the nerves. Warm up to the massage or acupressure by rolling the head side to side in half circles. Next are the shoulders. Roll them up, back, down and front then reverse the direction of rolling. Do side-stretches on the neck two to three times to loosen the tissues and stimulate blood nerves. Facial massage is a perfect way to get back the supple, glowing and rosy complexion on the face. Pure regular oil or moisturizing cream can be used although essential oils containing floral extracts and herbs will still do. You can rub a small amount of oil in your palms at a time then start at the center of the face to work the skin and muscles using your fingertips. Work from the center outwards in circles making sure to work the chins, nose, cheeks, between the nose and the mouth as well as the forehead and

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temples. Feel the facial contours as you do this then complete the massage by tapping the oil on the face to be absorbed as treatment.

Vital Facial Rejuvenation and Massage Techniques 1. Get rid of the brow and the forehead wrinkles Rub your temples and forehead using your knuckles, starting at the center of the forehead and radiating it out to the temples. This process will get rid of wrinkles over time as well as relieving stress and headaches.

2. Prevent wrinkles and smooth out facial lines The area between the nose and the eyes is a great acupressure point that is helpful in relieving sinus conditions. You can smooth out the facial wrinkles and fine lines by pressing the index finger on this area and the thumb on the inner side of the eyebrows.

3. Fighting eye bags and eye area discoloration You will need to rub outer point of the nostrils to rid the facial toxins that often cause eye bags and eye discoloration. To detoxify the skin and oxygenate it, press the index finger on the apple of the cheeks.

4. Loosen up tension on the face Brushing off exercise will relax the facial muscles and release tension. Place the fingertips at the center of the forehead then sweep horizontally outwards, repeating this five times. Brush downwards from the eye sockets too, lightly running the fingers down the cheeks.

5. How to improve skin color Use your thumb and index finger to pull the middle earlobes to the side repetitively five times. Grab the lower ear lobes and pull them five times as well then do the same for the upper ear lobes. This is ancient Indian yoga techniques enhances circulation on the face to restore color.

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Feeding the Face One of the biggest problems people face when it comes to proper health care is what to eat, when to eat and how much to eat. As far as facial care is concerned, what you eat directly determines how healthy you will be. Proper diet is the key to proper health, it will determine how fast your skin will age, production of new cells to replace older cells, blood circulation on the skin, toxins removal and generally the look and feel of the skin. Here are a few tips to guide you to eat well and feed the face to make it healthier and young.

1. Give full attention to your meals Eating should be a gradual process that is not hurried, it should be an independent activity and not a by the way thing. Chew food properly in silence and be sure to notice all the texture, aroma, colors and aromas of the food. Concentrate on your meals and avoid any distractions that may make you swallow improperly chewed food or tempt you to go for fast foods next time.

2. Eat well to your full Be careful not to over eat but eat well. Your body knows what it needs and how much of it is required and you have to supply it. As long as you are eating healthy, you will know that eating and keeping healthy is a balancing act that you have to do it yourself.

3. Do not eat if you are not hungry Do not eat just because there is food, you will train the body to demand more and more. Eat a balanced diet and try to stay away from regular snacks that are rich in carbohydrates, fats and other unhealthy food preservatives and coloring. If you have to grab a bite once in a while, go for a fruit or something with fiber because they are healthier than processed foods.

4. Your food should be whole To minimize the chances of overeating and regular temptations to grab a snack, eat whole meals rich in fiber because they take longer to be processed, make you full faster and best of all contain only good ingredients for your skin and body in general.

5. Take lots of water throughout the day Water should not be reserved only for meal times, practice drinking water throughout the day to assist in digestion and to detoxify the body. A healthier skin should be properly hydrated at all times and the best way to do this is to ingest as much water as you can through drinking.

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Skin Maintenance and Improvement Other than feeding the skin, there are some basic steps you will find necessary to maintain a healthy and vibrant skin that when combined with proper feeding and exercise makes the skin healthier, more vibrant and lively. These are cleansing, sloughing, refining, moisturizing, purifying and protection.

Cleansing This is a very important facial procedure that removes bacteria, excess dirt and oils. Although there are many over the counter cleansing agents, not all are appropriate for all skin types; one has to be very careful when choosing the skin cleanser to use. The bottom line of skin cleansing is the removal of dead skin cells that form a layer on the skin. It is advisable to cleanse the face at least thrice every week using refined cleansing methods.

Sloughing This is the removal of the accumulated dead skin cells on the face. The dead skin cells often cause discoloration and damaging of the living cells but can be easily sloughed away using fruit ingredients. The citric acid in the fruits will exfoliate the skin to expose the healthy alive skins for a better look.

Refining Refining is done using toners. This is the removal of excessive oil in the skin to brighten the skin and make it rosy. Sometimes refining works well in combination with moisturizing but this largely depends on whether your skin type is dry or oily.

Moisturizing Moisturizing is dampening the skin. The most common moisturizing mistake that people make is to use excessive moisturizer. If you have an oily face, it may not be necessary to use excessive moisturizer because the skin will moisturize itself anyway.

Purifying Clay is one of the best cleansers because it leaches itself on impurities on the skin and those under the skin surface and dries the oils that may be present on the skin as well. This will leave the skin healthier and better looking.

Protection Skin protection is important, the facial skin is particularly very vulnerable to most hazards and dangers of the environment since it is always exposed. The sun’s rays are particularly very dangerous on the skin and you have to put measures in place to protect yourself from its harmful effects. Wear protective sunshield even when there is no direct sunlight to prolong the life of your skin.

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Conclusion When you meet someone at any time, the first place that will make an impression is not even in your handshake – it is the look on the face. It is therefore safe to say that the face represents your overall personality and since you only have one shot of making a first impression, why not wear a healthy, beautiful looking face that will leave a positive impression of the rest of your body? The double chins problem, chubby cheeks, crow leg lines, wrinkles and eye bags are facial features we need not put up with the rest of our lives, you can have a new you by following a simple but effective guide to restore the youthful and healthy you. Whether you are young or old, thin or fat, the Face Fitness Formula will do wonders in giving you the lean, beautiful and firm face that represents your real identity. This formula is guaranteed to work and is not that taxing. You need to set aside only 14 minutes of your day and get the perfect facial look without going for expensive and painful surgeries, no side effects, no healing time and there are 15,000 who have benefit from the Face Fitness Formula.

Face Fitness Formula Not only is it natural and safe, it also gives you results within a very short time of four weeks and has been described as the greatest no-fail facial fitness program anywhere. You now have no reason to hate your face every time you pass a mirror or dread the time you meet new people because you can shape your identity. Get rid of face fat, double chins, eye bags, rid aging signs and sculpt those cheek bones among other facial improvements, all in one face fitness formula.

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Facial Exercises Guide

Flawless Face Secrets To Looking Leaner, Younger And Happier

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Disclaimer Information found in this book, “Flawless Face” should not be used for diagnosis or treatment of medical conditions, or as a substitute for professional medical care. If you have a health concern or believe you may have a health problem, please consult your healthcare professional. We assert that this is only for informational purposes and is not a substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing a health or fitness problem or disease. You should always consult your own physician and medical advisors. Reasonable care has been taken to provide you with correct and accurate information, but we take no responsibility, nor make any warranties as to its accuracy thereof. We assume no liability or responsibility for any errors or omissions in the content of our book.

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Introduction In recent years, there has been a lot of discussion regarding beauty and appearance. You often hear people say “beauty is only skin deep.” However, those same people invest much time, energy, and money trying to look flawless. We want to believe that our looks do not matter and that focusing on appearance is vanity. The fact of the matter is that it is one of our most basic human instincts to place value on appearance. In prehistoric times, early humans used appearance to choose mates and leaders. In modern times, your appearance remains equally important. Your face is the focal point of your appearance and you are completely justified in wanting to have the best face possible. It is the part of your body other’s first see and it is the main body part used for communication. Therefore, it is easy to understand why the way your face looks can impact your successes or failures in life. Most of your body is relatively easy to perfect. It is not that achieving overall fitness is easy, but it is gained through basic steps. If you eat right, live healthily, and exercise regularly you will gain a lean, fit body which is the envy of all your peers. Unfortunately, achieving a face that others are envious of is a more complex task. It will take concentration and commitment. No matter how dedicated you have been to improving your looks, you will have to do more. A flawless face does require exercise, a healthy diet, and good lifestyle choices, but the requirements do not stop there. You need to nurture your skin. You must learn to control your facial muscles and expression. You must learn to release tension which ages and degrades your looks. These are only a few of the changes you must make to reach your goals. There are important changes you must make, but they are not impossible and you should not feel overwhelmed. In fact, you will find these changes make you happier and healthier. This will further increase your rejuvenated and vibrant appearance. With guidance, you will finally learn the secrets to sculpt your face into the youthful, sexy, and strong vision you want it to be.

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First, Skip the Injections It may seem like a simple idea. You want to have a younger looking face and you believe the easiest way to do that is to head to the doctor for a shot of Botox or whatever is the latest beauty medicine. It does seem easy, but in the long run you are only adding to your problem. Next time you head to the market, check out the cover of the social magazines and tabloids at the newsstand. You are bound to see dozens of people, men and women, who have the unmistakable look of an artificially enhanced face. According to society, these are the “beautiful people”, but what do you really see when you look at them? Do you see people who are obviously insecure? Are you reading headlines blatantly exposing their enhanced looks and essentially mocking them? Do you dismiss their looks because they are clearly not earned and not naturally occurring? If you answered yes to those questions, you are not alone. More and more, people are turning away from unnatural beauty. People who are clearly using injections to improve their looks are losing the respect of the public. If the growing social unacceptability of artificial enhancements is not enough to stop you, consider what you are doing to yourself physically. Injections leave you bruised for a day or more, which is surely not how you want to present yourself. They also artificially plump up your skin, leaving a hollow appearance once they wear off. Finally, these injections are filled with harmful chemicals. Every day we learn about one more chemical that causes deadly diseases like cancer or worse. Medicines that were once thought to be safe are now known to cause vast damage. Do you really want to chance your long term health and your most prominent feature, your face, just for a few weeks of artificial skin rejuvenation?

Control What Your Face Says About You Have you ever noticed someone who would otherwise be very attractive, but something about their face gives them the exact opposite appearance? This is not a reference to a scar or some other blemish that cannot be helped. It is someone who has a lean face with defined muscle, yet something subconsciously detracts from their attractiveness. No matter how fit their face is, they are projecting an image that is flawed. They might be a strong individual, but their face does not send that signal. Assuming that no one would purposely want to appear flawed, they probably not aware of the problem. Not being aware of the problem means they have no control over it. Facial Exercises Guide

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Is your face betraying you in the same manner? Have you ever seen a picture of yourself when you did not know you were being photographed? Did the image seem like a stranger? Did you think you looked tired, depressed, mean, or was some other negative emotion clouding the beauty of your face? If the answer is yes, then you are not in control of what your face says about you to the world.

Training Involuntary Muscles A smile or a frown is one of the simplest ways to communicate. There are over 43 muscles in your face, all controlled by the cranial nerve. They are responsible for every facial expression or movement you have, but the most common and understood is the smile or frown. These two expressions are so simple and yet can change your appearance so much. A rather plain person can look young and vibrant with a big smile on their face. An otherwise stunning beauty can look horrid walking around with a frown.

What Do You Look Like When You Are Not Concentrating? Of the 43 muscles in your face, over half are “involuntary” muscles. This means they act without you having to consciously think about moving. Unfortunately, for most people the natural state of these involuntary muscles is to form a frown. As busy schedules and hectic lifestyles take a toll on our psyche, those frowns become more intense until they form lines on our face. How do you think that frown is perceived by the other people you meet? Here is a quick way to find out. Get a darker makeup pencil such as a blemish concealer or brow liner. Get close to the mirror and let your face form its natural, resting expression. If you see any obvious lines, color them in with the pencil. Next, try to exaggerate your frown as much as possible, changing your expression from sadness, to frustration, to anger. Each time you change your expression, make sure you color in any obvious lines. Once you are confident you have contorted your face for every negative emotion, resume your natural resting expression.

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Chances are, you are not happy with what you are seeing. However, what you are seeing is how your face projects itself to the world when you are affected by negative emotions. Even your resting facial expression probably projects a negative image. Granted, these colored in lines on your face are an extreme representation. This does not mean that the facial lines which exist naturally are not giving others the same impression. You should also know if you continue to age with negative emotions clouding your life, your face will begin to resemble these lines more and more.

Change Your Involuntary Expression The best way to correct this problem is to change the expression on your face even when you are not concentrating on it. Put simply, you need to smile more. However, it is more than simply smiling when you think about it. You have to retrain your brain to smile even in a natural resting state. You may try to convince yourself that you already smile a lot. This is a very common mistake. To prove it, set a timer for 5 minutes and then make sure you maintain a smile the entire time. At the end of the 5 minutes, your face will feel the same relief your arm would feel if you had just released a very heavy load. If you were regularly exercising your smiling muscle, you would not have felt any relief when you stopped smiling. In fact, not smiling would have been more work. It is time you started working out your smile muscles. Unfortunately, this is easier said than done, but it is not impossible. Any bad habit can be broken. You can break the habit of letting your negative emotions keep you from a flawless face. Although it can seem contradictory, smiling is the quickest and most effective way to relieve your negative emotions. A smile actually exercises certain facial muscles. When these muscles are flexed, it makes the skin more radiant, firm, and supple. The more you exercise your smile muscles, the more your involuntary muscles will be trained to naturally stay in a smile-like position. Furthermore, the use of your muscles in this way will signal your brain to release endorphins, the hormones used to reduce stress and increase joy. Of course, being stress free and happy is the best way to achieve a more flawless face that others are envious of.

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Smiling Exercises You must make an effort to smile every moment that you can. Even in the most stressful situations, you must make certain you are smiling. A good exercise is to set a timer at 10 minute intervals throughout the day. Each time it goes off, note if you were smiling. Then, make an effort to keep smiling as long as possible until the next interval is up. Bad habit breaking is a slow process and it may take more than a month to achieve the results you want. However, if you focus eventually you will find that you are smiling each time the timer sounds. You also need to retrain your brain so that smiles come more naturally. Instead of seeking out the negative, focus on the positive. If you are in a very stressful situation, take a look around. It may be a person across the street who is unconsciously whistling a happy tune or the child in the backseat of the car next to you who looks ready to burst with energy. Somewhere in sight there is always something to smile about. It is important that you form a habit of looking for the positive. You should incorporate this idea into the smiling exercise you learned earlier. Each time the timer goes off, make a note of something worth smiling about, no matter how large or insignificant it will be. This will train your brain to quickly and automatically seek out the happier aspects of life. There are also other diversions which will surely increase your smile frequency. Taking a walk outside is bound to produce a smile once you are surrounded by fresh air, sites, sounds, new faces, and the increased blood flow from the exercise. Taking up a new hobby or getting a new pet will also help relieve stress and increase your natural smiles.

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Use a Caring Touch Without knowing it, we touch our face hundreds of time a day. A touch may be to apply lotion in the morning, brush a stray hair away from our cheek, rub our weary eyes, or wash our face at the end of a long day. No matter the reason, you should always handle your face with care.

Don’t Let Delicate Skin Stand in Your Way There is a myth that if you touch your skin you will cause wrinkles and discoloring. Your skin is thinner on your face and more delicate, but not that delicate. In fact, it thrives from being touched. Touch is one of your most basic sensations. All of your skin is designed to feel and be touched, including your face. Has a touch ever caused goosebumps or some other emotional response? This is your skin’s way of telling you it enjoyed the sensation of touch. Your face enjoys touch just as much as the rest of your body. This is why facials and other forms of facial massage are so popular, because your delicate skin still wants to be touched. It is a subconscious desire that, when fulfilled, makes your skin thrive.

The Nurturing Touch of Acupressure Sometimes a caring touch does not necessarily mean a soft touch. There are times when a stronger hand is needed. This is when many people turn to massage, but acupuncture can be more productive. Many factors influence how healthy and flawless your face appears. As you have learned earlier, your negative emotions can disfigure you. Smiling is important to keep your face lightened and healthy. However, sometimes the muscles and skin of your face can actually trap and store negative energy, compounding the effects. When your face traps this negative energy, it has many consequences. Naturally, your expression is going to remain in a constant smile or frown, artificially aging you, detracting from your looks, and essentially turning people off. However, the tension you feel will also become very pronounced on your face. Facial Exercises Guide

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The areas of your face which hold in your negative energy, such as your temples or between your eyes, are going to quickly get deep lines. The same pressure that forms these deep lines is also restricting blood flow to the area which will cause water retention and skin discoloring. In the end, your dissatisfaction with your appearance will cause even greater tension and start a cycle of negative energy. This is when an extreme, but nurturing, touch is needed. Westerners are very familiar with the alternative healing practice of acupuncture, but acupressure is a better alternative for the face. The act of simply applying pressure to certain locations of the face can help you release that stored energy and almost instantly rejuvenate your skin.

A Sample Exercise There are acupressure experts who can help you relieve the most severe cases of negative tension. However, there are plenty of techniques you can do at home to ensure it never gets that bad. For example, lay down on the floor with your head fully relaxed. Use your finger tips to massage the top of your head. Then, move them in a flowing motion from your crown to the base of your head at the spine. Apply as much pressure as you can tolerate. While the top of your head is not your face, applying pressure in this location can have a tremendous benefit and greatly improve your appearance. The ancient Chinese call this area of the head the “Pool of Wind” because energy stored here can travel throughout the body. Releasing this energy is known to cure headaches, improve vision, and repair stiffness at the neck. Headaches are caused by muscles that are too taut. Eye vision is impaired when muscles squeeze too tightly on the cornea and optic nerve. The neck becomes stiff when muscles pull on it too greatly. This one exercise can relieve this muscle based pain. Naturally, it also relaxes all of the muscles in your face, softening your appearance. The relief of this tension will naturally calm and relax you, further reducing your tension. Essentially, this one exercise can break the cycle of tension and start a cycle that will keep your face looking youthful and beautiful. If only one technique can be so powerful, imagine how you would benefit using intensive acupressure.

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Eliminate the Fat, Increase the Muscle Everything you have learned so far in this report will help give your face a more youthful and bright appearance. Of course, all of this work is useless if your flawless face is concealed by extra layers of fat and poor muscle quality. In this society, a face must also be lean and tone to be considered attractive. To finally achieve your flawless face, you must also lose the extra fat and weak muscles concealing your true potential. Fat makes your face appear puffy and distorts the way the skin should naturally lay. It stretches out the skin and causes irregular bagging and discoloring. It makes skin more prone to acne and other skin problems. Facial fat also increases water retention in your fat, making chubby cheeks appear more bloated and full. Essentially, extra fat in your face adds years to your appearance and masks the brightness it should have. It has been said that body fat can act like an additional entity in your body, affecting your overall health and changing the shape of your body. It can be very difficult to lose body fat. Unfortunately, even after losing body fat many people are still left with lingering facial fat because they gain fat in their face first but lose it there last. Think about how many people you have seen who have fantastically fit bodies, but they still have facial fat. It throws off their appearance. No matter how youthful their body looks and feels, they still seem haggard and unhealthy. Facial fat has to be eliminated and muscle tone increased to take their appearance to the next level.

A Nutrient Rich Diet You already know that you have to eat right to look good. To eliminate facial fat, you must increase your efforts to eat right. This does not mean you need to starve yourself, it just means you should optimize your food to include the most nourishment. Eating a nourishing diet is not complicated; it is based on making smart choices. If you are already focusing on fitness in your life, then you are probably already avoiding fast foods, sugary drinks, and starchy foods. This is a great step in the right direction. Some people go over board and often choose fat-free and sugar-free foods believing they are making the right choice. However, this common mistake can actually increase your Facial Exercises Guide

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facial fat instead of decrease it. Sugar-free foods are often artificially sweetened. Did you know that artificial sweeteners are made from the same chemical compounds as household cleaners such as bleach? Obviously you would not want to consume bleach because of the dangerous side effects, but you should not expect any different result when you eat artificially sweetened food. Fat-free foods often have a disproportionate amount of sugar to make the product more appetizing. Additionally, they are filled with chemical fillers to keep the same consistency as the normal version. These chemicals slow down your metabolism, causing you to gain weight. Furthermore, fat-free fillers also strip your body of chromium which is an essential nutrient for building muscle and breaking down excess fat. Instead of these unhealthy alternatives, you should choose naturally healthy foods. Certain foods can specifically enhance the youthfulness and fitness of your face. For example, you already know that chromium is essential to weight loss and muscle gain, but did you know whole grains and broccoli are an excellent source of chromium? This is only the beginning; there are literally thousands of foods rich in the nutrients you need to have a stronger, leaner face and more vibrant skin.

More Exercise = More Tone and Less Fat If you are in good shape, but still have lingering facial fat then you are going to have to kick your exercise regiment up a notch. Unfortunately, the fact is that simply exercising your face will not guarantee you will lose facial fat. You cannot direct fat burning to a specific portion of your body. You must exercise enough to keep the fat off of your entire body. The more you exercise the less facial fat you will have. However, not being able to direct fat burning to your face does not mean you should stop your exercises at your shoulders. Exercising your facial muscles to increase tone gives you a lean look that matches your lean body. It makes the cheek bones and chin become more defined. Tone facial muscles accentuate your best features, without having to artificially achieve those qualities with chemicals of makeup. When you have more muscle definition in your face, it changes how you are perceived. It provides the appearance of strength and power. These attributes are socially associated with beauty and success. Facial Exercises Guide

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Ask your grandmother, she will probably tell you about a “chin firming” secret that her grandmother taught her. They knew beauty did not only include healthy skin and a nice smile, it meant having a lean, muscular face. You have to exercise your face. If you are dubious about the effectiveness of facial exercises, try this simple test. Hold your breath and puff out your cheeks, as if you were a famous trumpet player squeezing out a high note. Hold the facial position for 60 seconds. When you release the position, were your facial muscles clearly fatigued and ready for rest? If you answered yes, this means those muscles were out of shape. Now, imagine how your face would look if those weak muscles were stronger. Performing facial exercises has three benefits. Of course, you build muscles in your face to achieve the tone you want. However, the increased activity in your face will proportionately increase the blood flow to your face. Fresh, oxygenated blood will give your skin a youthful blush and luminescent appearance. If you have any discoloring in your skin, exercise will help flush away those old skin cells. It will nourish skin as it grown healthy, new cells. Also, muscle uses fat as fuel. The more muscle you have, the more fat you will burn. Although you cannot direct fat burning to your face, any body part that has greater muscle tone will help the overall body, including the face, stay fat free.

Getting Facially Fit Eliminating fat and improving muscle tone are the final steps to getting a flawless appearance of youth and vibrancy. However, normal dieting and the age-old “chin firming” secrets are not enough to get the best results. You need to become facially fit. The models, actors, and fitness stars you see with naturally strong, youthful faces did not achieve those results by chance. They used intensive techniques to eradicate facial fat and build up facial muscle. While they may have had professional coaching, this does not mean you cannot achieve the same fantastic results. You can get those same professional results using the Face Fitness Formula program. This 30-Day program can help you finally eradicate your chubby cheeks and build facial muscle. Essentially, the program can turn a mediocre face into a tone, sexy one.

Facial Exercises Guide

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Face Fitness Formula There are basically four components to Face Fitness Formula. First, you will be taught how to detoxify and cleanse your body of unhealthy foods, chemicals, and other dangerous substances. These toxins are the primary cause of chubby cheeks and discolored skin. The next stage will teach you how to revitalize by teaching you skin care, diet, and facial exercise techniques which accelerate the production of healthy skin and muscles. In the third stage, your diet and exercises will intensify with the purpose of strengthening the facial muscles. Finally, you will learn the techniques to finely sculpt your muscles to achieve the definition you want. In addition to the 30-Day program, Face Fitness Formula, will show you how to maintain your results long term. You will learn more about stress, mental outlook, and sleep to help you further master a youthful, bright appearance. Although the diet to achieve a flawless face is very detailed, the program will give you plenty of help with suggested menus and grocery shopping lists. Face Fitness Formula is a one-stop source to completing your face transformation by losing fat and gaining muscle. You have retrained your face to voluntarily project happiness and vibrancy. You have retrained your mind to focus on calm and relaxing thoughts instead of the stress that ages your appearance. If you can retrain your body to build up facial muscles and stop storing fat, you will finally be able to put your best face forward.

Download The Face Fitness Formula Today! CLICK HERE

Facial Exercises Guide

The Easiest, Most Affordable Way To Add Definition To Your Jaw Line And Cheeks So You Too Can Now Look And Feel Sexier...

WITHOUT PAINFUL PLASTIC SURGERY!

Dear Friend, Congratulations and thank you for your purchase! You’re all set to take advantage of this proven 30-Day program to lose face fat and sculpt higher cheekbones – without surgery. Setting out on a month-long regime which requires you to stick to a disciplined diet and exercise regime can seem like a very uphill and even overwhelming prospect especially if you are confused and unsure about where to begin. And hence, to simplify this transition from a relatively unhealthy lifestyle to a more holistic, well-balanced one, we recommend that you follow these six simple steps which take you from chipmunk cheeks to a perfectly sculpted face.

STEP #1: Take your time with the e-book, exploring "Part One" thoroughly so that you understand the basics of my 30-day program. Don’t try to jump the gun and simply skim through the chapters in a bid to save time and effort. In all probability, doing so may confuse and flummox you even further, and even lead to misguided efforts which lead you further away from your goal than when you first started out. Click Here To Expore Part 1

STEP #2: Read and understand the 30-Day Plan. Unlike all the other instant quick-fixes that you have tried, tested and discarded, my 30-day plan does recommend a well-balanced approach to your dietary and fitness regimes. And so, before you set out to implement the guidelines which the e-book recommends, spare a few minutes to customize the plan as per your daily schedule, to ensure the best possible results with a minimal investment of time and resources. Click Here to Read & Understand 30-Day Plan (Part 2)

STEP #3: Print the "Weekly Meal Planners" and put them up somewhere convenient so that you can refer

to them at a moment’s notice. The four Weekly Meal planners provide you with a comprehensive outline of the milestones – both in terms of diet and exercise – that you need to achieve everyday. Having this information close at hand works wonders in helping you organize your day better instead of spending unnecessary amounts of time hunching up in front of your computer. Click Here to Download

STEP #4: Download and Print the Grocery Lists and make sure you have everything you need for your weekly program. Although buying all the groceries at one go may seem like a much easier solution, we do recommend that you stock up on a weekly basis to ensure that the food you eat is as fresh as possible. Storing your food, especially vegetables for too long, can result in a large number of nutrients withering away, leaving you with a mere fraction of what your body needs. Click Here to Download

STEP #5: Setting Up an Appointment With Yourself to Start the Program. When you resolve to implement the 30-day diet, make sure that you have plenty of time to devote on yourself on the very first day. If possible, start on a Saturday, so that you can devote every Sunday during this 30-day period to relaxing and rejuvenating yourself. Take a picture before you begin to allow you to track the changes in your facial contours as you advance from one week to the next.

STEP #6: Follow the Program & I’ll Send You $100! Once you have completed the 30-day course, take a picture of yourself and compare it with the one you took right before you started out. Send us both these pictures, along with a little video clip of yourself telling us about your experiences with my program. If we are impressed with what we see – as we are very likely to be – I’ll personally send you $100!

And remember, I am here to help you. If you ever need help or just want to ask a question, contact us at [email protected] or by phone at +357-25-581-478. Once again, thank you for your purchase and keep reading! Talk soon,

John Socratous CEO of The Face Fitness Center

Bikini Body Workouts™ by Jason & Jen Ferruggia

Bikini Bootcamp Exercise Guide 6 Weeks To A Stronger Healthier Body

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B E G I N N E R S : D oy o u r p u s h u p so ny o u r k n e e su n t i l y o u b u i l du pt h es t r e n g t ht od ot h e mo ny o u r t o e s . S t a r t l y i n gf a c ed o wnwi t hh a n d sr i g h t o u t s i d ey o u r c h e s t . S q u e e z ey o u r a b si na n dk e e py o u r b o d yi nas o l i d p l a n kp o s i t i o na sy o up r e s sa wa yf r o mt h ef l o o r . ( I t i s o k a yt op e e l u pa t f i r s t i f y o un e e dt ou n t i l y o uc a n b u i l du pt h es t r e n g t ht oh o l dy o u r b o d ys o l i di t ʼ s b e t t e r t og e t f u l l r a n g eo f mo t i o nt h a nt on o t p u s ha l l t h ewa yu p . )O n c ey o u ʼ r ea t t h et o po f y o u r p l a n k , s h o u l d e r ss h o u l db ed i r e c t l yo v e r y o u r wr i s t sa n d h a n d ss h o u l db ea b o u t s h o u l d e r wi d t ha p a r t , f i n g e r s s l i g h t l yp o i n t e di n wa r d . D ON O Ta r c hy o u r l o we r b a c k . A b ss t a yt i g h t t h ee n t i r et i mea n de y e ss t a yo nt h e f l o o r . S l o wl yl o we r d o wn . R e p e a t . A D V A N C E D : S t a r t i nap l a n kp o s i t i o no ny o u r t o e s , s q u e e z i n gy o u r a b si na n dk e e p i n gy o u r b o d ys o l i da sy o ul o we r d o wnt ot h e f l o o r . S h o u l d e r ss h o u l db ed i r e c t l yo v e r y o u r wr i s t sa n dh a n d ss h o u l db ea b o u t s h o u l d e r wi d t ha p a r t , p o s s i b l ywi d e r . E l b o wst r a v e l b a c ka t a b o u t a4 5d e g r e ea n g l ea n df i n g e r sma yp o i n t s l i g h t l yi n wa r d . A b ss h o u l ds t a yt i g h t t h ee n t i r et i me . D ON O Ta r c hy o u r l o we r b a c k . K e e py o u r e y e so nt h ef l o o r a sy o up r e s st h ef l o o r a wa ye n s u r i n gf u l l r a n g eo f mo t i o n( ” c h e s t t od e c k ” ) .

L a yf l a t o nt h eg r o u n do r b e n c hwi t ht h ewe i g h t si n e a c hh a n ds t r a i g h t o v e r y o u r c h e s t wi t hy o u r p a l ms f a c i n gi n wa r dt o wa r d so n ea n o t h e r . Wi t has l i g h t b e n d i ny o u r e l b o ws , l o we r t h ewe i g h t t o wa r dt h ef l o o r ma k i n ga“ T ”s h a p ewi t hy o u r u p p e r b o d y . E x h a l ea s y o ub r i n gt h ewe i g h t b a c ku pt ot h es t a r t i n gp o s i t i o n . S i t d o wno nt h eg r o u n d , p i c ku py o u r we i g h t sc a r e f u l l y a n dT H E Nl i eb a c k . L y i n gf l a t o nt h eg r o u n do r b e n c hwi t h a b si na n dwe i g h t si ne a c hh a n d , s t a r t wi t hy o u r e l b o ws a t 9 0d e g r e e s( p e r p e n d i c u l a r t ot h ef l o o r )a n da r msi n l i n ewi t hy o u r c h e s t . Y o u r p a l mss h o u l df a c ed o wnt o wa r d y o u r f e e t a n dy o u r a r mss h o u l dl o o kl i k eg o a l p o s t s . S l o wl yp r e s st h ewe i g h t su pu n t i l y o u r a r msa r es t r a i g h t a n dy o u r we i g h t sa r ea b o u t 2 3i n c h e sa p a r t . Y o u r we i g h t ss h o u l db er i g h t i nl i n ewi t hy o u r b r e a s t b o n e , N O T o v e r y o u r f a c eo r o v e r y o u r b e l l y b u t t o n . C a r e f u l l yl o we r t h e mb a c kd o wnt ot h es t a r t i n gp o s i t i o na n dr e p e a t . I n h a l ea sy o ul o we r , e x h a l ea sy o up r e s su p .

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S t a n d i n gu p r i g h t wi t hy o u r c o r e e n g a g e d , h o l dad u mb b e l l i ne a c hh a n d a n dr a i s ey o u r a r msu pt os h o u l d e r h e i g h t wi t hy o u r p a l msf a c i n gf o r wa r d . P r e t e n dy o u r a r msa r eaf i e l dg o a l l i k e i nf o o t b a l l . K e e py o u r e l b o wsa t s h o u l d e r h e i g h t t h r o u g h o u t t h ee x e r c i s e . E x h a l ea n dp r e s sy o u r d u mb b e l l s o v e r h e a d , t h e ns l o wl yl o we r u n t i l y o u r e a c ht h es t a r t i n gp o s i t i o n . S t a n d i n gu p r i g h t wi t hy o u r c o r ee n g a g e d , h o l dad u mb b e l l i ne a c hh a n d wi t hy o u r p a l msf a c i n gi nt o wa r d sy o u r b o d y . E x h a l ea n dr a i s ey o u r d u mb b e l l so u t t ot h es i d e su pt os h o u l d e r h e i g h t , t h e ns l o wl yl o we r u n t i l y o ur e t u r nt ot h es t a r t i n gp o s i t i o n . K e e py o u r s h o u l d e r b l a d e sh e l db a c k a n dd o wna smu c ha sp o s s i b l et h r o u g h o u t t h i smo v e me n t . I f d o i n gb o t h a r msi st o od i f f i c u l t , y o uma ya l t e r n a t el e f t a n dr i g h t a r ms , p e r f o r mi n g o n l yo n ea r mr a i s ea t at i me .

S t a n d i n gu p r i g h t wi t hy o u r c o r ee n g a g e d , h o l dad u mb b e l l i n e a c hh a n dwi t hy o u r p a l msf a c i n gb e h i n dy o u . E x h a l ea n dr a i s e y o u r d u mb b e l l su pt os h o u l d e r h e i g h t , t h e ns l o wl yl o we r u n t i l y o u r e t u r nt ot h es t a r t i n gp o s i t i o n . K e e py o u r s h o u l d e r b l a d e sh e l d b a c ka n dd o wna smu c ha sp o s s i b l et h r o u g h o u t t h i smo v e me n t . I f d o i n gb o t ha r msi st o od i f f i c u l t , y o uma ya l t e r n a t el e f t a n dr i g h t a r ms , p e r f o r mi n go n l yo n ea r mr a i s ea t at i me .

P l a c ef e e t a b o u t s h o u l d e r wi d t ha p a r t . Wi t has l i g h t b e n di ny o u r k n e e s , l e a nf o r wa r dt oa b o u t a4 5d e g r e ea n g l ewi t haf l a t b a c k a n dy o u r c o r ee n g a g e d . I t ʼ sS U P E Ri mp o r t a n t t ok e e py o u r a b s t i g h t a n yt i mey o ua r ei nab e n t o v e r p o s i t i o n . H o l dy o u r d u mb b e l l si nf r o n t o f y o u r c h e s t wi t has l i g h t b e n di ny o u r e l b o w . R a i s e a r mso u t t oy o u r s i d e s , l e a d i n gwi t hy o u r p i n k yf i n g e r , u n t i l y o u r e l b o wsa r es l i g h t l yh i g h e r t h a ny o u r s h o u l d e r s , t h e nr e t u r nt ot h e s t a r t i n gp o s i t i o n . E x h a l ea sy o ur a i s et h ewe i g h t s , i n h a l ea sy o u s l o wl yl o we r t h e md o wn .

www. Go Su p e r Si s t e r s . c o m

L y i n gf l a t o nt h eg r o u n do r ab e n c h , h o l d d u mb b e l l so v e r y o u r s h o u l d e r swi t hs t r a i g h t a r msa n dp a l msf a c i n ge a c ho t h e r . D ON O T h o l dt h e mo v e r y o u r f a c ea n db ev e r y c a r e f u l n o t t od r o py o u r we i g h t s . S a f ef o r m i sv e r yc r u c i a l h e r e( t h i se x e r c i s ei sa l s o k n o wna st h e“ s k u l l c r u s h e r ”a n dy o uc a ng u e s swh y ) . Wi t h o u t mo v i n gy o u r e l b o ws , i n h a l ea sy o uh i n g ea t t h ee l b o wl o we r i n gt h e we i g h t sd o wnt of r a met h eo u t s i d e so f y o u r f a c e . E x h a l ea n dp r e s st h ewe i g h t b a c kt ot h es t a r t i n gp o s i t i o nf o c u s i n go ns q u e e z i n gt h e b a c ko f y o u r a r ms .

S i t o nas t a b l ec h a i r o r b e n c ha n dp l a c ey o u r h a n d so nt h ec h a i r j u s t o u t s i d eo f y o u r h i p s wi t hy o u r p a l msd o wna n df i n g e r sf a c i n gy o u r t o e s . K e e py o u r k n e e si nl i n ewi t hy o u r h i p s a n ds t a c k e do v e r y o u r a n k l e sf o r L e v e l 1 , l e g s s t r a i g h t f o r L e v e l 2 , a n do n el e gl i f t e df o r L e v e l 3 . B r i n gy o u r h i p sf o r wa r do f f t h ec h a i r a n ds l o wl yl o we r y o u r b o d yt o wa r dt h eg r o u n d wi t hy o u r e l b o wss l i d i n gs t r a i g h t b e h i n dy o u ( a si f t h e ywe r eo np a r a l l e l r a i l r o a dt r a c k s ) u n t i l t h e yma k ea9 0d e g r e ea n g l e . D oN O Tl e t y o u r e l b o wswi n go u t t ot h es i d e . K e e py o u r h i p sa sc l o s et ot h ec h a i r o r b e n c ha sp o s s i b l e t h r o u g h o u t t h emo v e me n t . S q u e e z et h eb a c k o f y o u r a r msa n de x h a l et op u s hy o u r s e l f b a c k u pt ot h es t a r t i n gp o s i t i o n .

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H o o ky o u r d u mb b e l l so ny o u r s h o u l d e r s . S t a n dwi t hf e e t s l i g h t l ywi d e r t h a nh i p wi d t ha p a r t , t o e sp o i n t i n gs l i g h t l y o u t . K e e py o u r s h o u l d e r sb a c ka n dd o wnwi t hc h e s t u p . E n g a g ey o u r c o r ea n dk e e py o u r we i g h t i ny o u r h e e l s . Y o u s h o u l db ea b l et owi g g l ey o u r t o e st h r o u g h o u t t h i se n t i r e mo v e me n t . L o we r y o u r h i p sb a c ka n dd o wni n t oas q u a t ( l i k ey o uwo u l dt os i t i nac h a i r )u n t i l y o u r t h i g h sa r e p a r a l l e l wi t ht h eg r o u n d . Ma k es u r ey o u r h i p sa r ep u s h i n g b a c kb e h i n dy o u , y o u r k n e e sd on o t g op a s t y o u r t o e sa n d y o u r c h e s t a l wa y ss t a y si na nu p r i g h t p o s i t i o n( i t s h o u l d N E V E Rf a c et h ef l o o r ) . E x h a l ea n dp u s hu pt h r o u g hy o u r h e e l sa sy o us q u e e z ey o u r g l u t e st oc o meb a c kt os t a n d i n g . D on o t l e t t h ek n e e sc a v ei n wa r di ny o u r s q u a t .

U s i n gt h es a mes q u a t f o r m, l o we r y o u r h i p sb a c ki n t ot h es q u a t b u t d o n ʼ t g oq u i t ea sl o wf o r t h ej u mpv e r s i o n . I n h a l ea n db r i n g y o u r h a n d si nf r o n t o f y o u r c h e s t wh e ny o ul o we r d o wn , t h e n s wi n gy o u r a r mss wi f t l yb a c kb e h i n dy o ut oh e l pd r i v ey o u r s e l f s t r a i g h t i n t oav e r t i c a l j u mpa sy o ue x h a l e . J u mpa sh i g ha sy o u c a n , b u t A L WA Y Sl a n ds o f t l yg o i n gf r o m“ t o et oh e e l ”t os a f e l y a b s o r b i n gt h ei mp a c t . D on o t s l a my o u r f e e t d o wnwh e ny o u l a n d . D oa sma n ya sy o uc a ni nar o wwi t hg o o df o r ma n dt a k e b r e a k sa sn e e d e d .

H o l d i n gd u mb b e l l sa t y o u r s i d e swi t hs t r a i g h t a r ms , t a k eawi d es t e pf o r wa r di n t oal u n g ewi t h y o u r c h e s t u p , c o r ee n g a g e da n dk n e eb e h i n d y o u r t o e . T h ef r o n t k n e es h o u l ds t a c kd i r e c t l yo n t o po f y o u r f r o n t a n k l e . L o we r d o wna sl o wa s y o uc a nwh i l ema i n t a i n i n gy o u r b a l a n c ea n da t i g h t c o r e . P u s ht h r o u g hy o u r f o r wa r dh e e l t o s t a n db a c ku pa n db r i n gy o u r b a c kl e gf o r wa r dt o me e t t h ef r o n t l e g . S wi t c hl e g sa n dr e p e a t a sy o u wa l ka c r o s st h er o o m.

www. Go Su p e r Si s t e r s . c o m

( N o t e : Y o uma yd or e g u l a r l u n g e si f ma i n t a i n i n gy o u r b a l a n c ei nt h i sp o s i t i o ni st o o d i f f i c u l t . )H o l d i n gd u mb b e l l sa t y o u r s i d e s , p l a c eo n ef o o t o nt o po f as t u r d yb e n c ho r c h a i r a n ds t e pt h eo t h e r f o o t i nf r o n t o f y o ui na l u n g ep o s i t i o n . Ma k es u r ey o u r f r o n t k n e ei s s t a c k e dd i r e c t l yo v e r y o u r f r o n t a n k l e . Wi t h y o u r t o r s oi na nu p r i g h t p o s i t i o na n dy o u r we i g h t p r e s s i n gt h r o u g hy o u r f o r wa r dh e e l , “ t u r nt h eg l u t e so n ”a sy o us l o wl yd e s c e n di n t o al u n g e . I n h a l eo nt h ewa yd o wn , e x h a l ea s y o ud r i v eu p wa r dp r e s s i n gt h r o u g hy o u r h e e l a n dc o n t i n u i n gt os q u e e z et h el e g sa n dg l u t e s . R e p e a t , c o mp l e t i n ga l l r e p so no n el e gb e f o r e s wi t c h i n gt ot h eo t h e r s i d e .

C o mi n gi n t ot h es a mel u n g ep o s i t i o n , s t e po r h o pi n t oal u n g eo nt h eo t h e r s i d e . S wi t c hb a c k a n df o r t hf o r a sl o n ga sy o u ʼ r ea b l et oma i n t a i ng o o df o r mwi t ha b st i g h t . T a k eb r e a k sa s n e e d e d . Y o ud on o t n e e dt og oa sl o wi n t ot h e l u n g ea sy o ud oi nas t a n d i n gl u n g e . L e v e l 1k e e py o u r h a n d so ny o u r h i p s . L e v e l 2r a i s e y o u r h a n d sv e r t i c a l l yi nt h ea i r .

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P l a c ef e e t s h o u l d e r wi d t ha p a r t . Wi t has l i g h t b e n d i ny o u r k n e e s , l e a nf o r wa r dwi t haf l a t b a c ka n d y o u r c o r ee n g a g e du n t i l y o u r b o d yi sa t a b o u t a4 5 d e g r e ea n g l e . H o l dd u mb b e l l ss t r a i g h t d o wni n f r o n t o f y o u r c h e s t wi t hp a l msf a c i n gi n wa r d . P u l l t h e mu pt oy o u r c h e s t b ys l i d i n gy o u r e l b o wsb a c k a n ds q u e e z i n gy o u r s h o u l d e r b l a d e st o g e t h e r t o wa r d sy o u r s p i n e . Y o u r e l b o wss h o u l db r u s hy o u r s i d e sa n dr e ma i np a r a l l e l wi t ho n ea n o t h e r ( D O N O Tl e t t h e mwi n go u t t ot h es i d e s ) . S l o wl yl o we r t h ewe i g h t u n t i l y o u r a r msa r ef u l l ye x t e n d e da n d r e p e a t . E x h a l ea sy o ul i f t , i n h a l ea sy o ul o we r . C o mei n t oap l a n kp o s i t i o nwi t hs h o u l d e r ss t a c k e do v e r y o u r wr i s t s , a b si na n dh i p s / h e a di na l i g n me n t . N O T E : Y o uma y a l s od ot h i se x e r c i s eo nh a n d sa n dk n e e si f y o u ʼ r eu n a b l et o ma i n t a i ny o u r b a l a n c ei np l a n k . R e a c hy o u r r i g h t a r m f o r wa r da sy o u r l e f t l e gl i f t s , b u t d o n ʼ t l e t y o u r h i p st u r nt o t h es i d e s . L o we r a r ma n dl e gb a c kd o wnt op l a n k , t h e ns wi t c h

L y i n gf a c ed o wn , r e a c hy o u r a r mso u t o v e r h e a d( t oma k ei t e a s i e r , b e n dy o u r e l b o wst ok e e py o u r h a n d sc l o s e r t o y o u r h e a d ) . K e e py o u r e y e so nt h ef l o o r a sy o ul i f t y o u r s h o u l d e r sa n dl e g so f f t h eg r o u n db ys q u e e z i n gy o u r g l u t e sa n dmi d / l o we r b a c k . C a r e f u l l yr e t u r nt ot h ef l o o r a n dr e p e a t .

O nh a n d sa n dk n e e so nt h ef l o o r , ma k es u r ey o u r s h o u l d e r s a r ed i r e c t l yo v e r y o u r wr i s t sa n dy o u r k n e e sa r eh i p wi d t h a p a r t . S l i d ey o u r s h o u l d e r b l a d e sb a c ka n dd o wna n dh o l d t h e mt h e r e . H o l do n ed u mb b e l l wi t hy o u r p a l mf a c i n gi n . Wi t hy o u r c o r ee n g a g e d( b e l l y b u t t o ni n ) , p u l l d u mb b e l l u p t oy o u r c h e s t wi t hy o u r e l b o wl e a d i n gt o wa r dt h es k y . E x h a l e a sy o us q u e e z ey o u r u p p e r b a c kmu s c l e sa sy o us l i d ey o u r s h o u l d e r b l a d ei na n dd o wnt o wa r d sy o u r s p i n e . I n h a l ea sy o us l o wl yl o we r t h ewe i g h t u n t i l y o u r a r mr e a c h e st h eg r o u n d . F i n i s ha l l r e p so no n es i d eb e f o r es wi t c h i n gt ot h eo t h e r s i d e .

L y i n gf a c eu pwi t hf e e t p l a n t e d h i p wi d t ha p a r t , h o l dt h eh e a d so f o n e d u mb b e l l . K e e py o u r a r mss t r a i g h t a n d s t a r t wi t hi t o nt o po f y o u r t h i g h s . K e e py o u r b e l l y b u t t o ni na sy o ur a i s et h ewe i g h t u pa n do v e r y o u r h e a d , ma i n t a i n i n gs t r a i g h t a r mst h r o u g h o u t . K e e py o u r a b st i g h t a n d d on o t a r c ht h eb a c kt o omu c h . L o we r t h ewe i g h t d o wnt oa b o u t 2 3i n c h e sa wa yf r o mt h ef l o o r . K e e py o u r s h o u l d e r b l a d e sb a c ka n dd o wn a sy o us q u e e z ey o u r b a c kt op u l l t h ewe i g h t b a c ko v e r t ot h es t a r t i n gp o s i t i o n . I n h a l ea sy o ur a i s e , e x h a l ea sy o up u l l o v e r . R e p e a t .

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Wi t hy o u r s h o u l d e r sr o l l e db a c ka n d d o wn , y o u r c o r ee n g a g e da n dy o u r d u mb b e l l sb yy o u r s i d e swi t hy o u r p a l msf a c i n gy o u r b o d y , e x h a l ea sy o u s q u e e z ey o u r b i c e p sa n dr a i s et h e d u mb b e l l su pt o wa r dy o u r s h o u l d e r s . I n h a l ea sy o us l o wl yl o we r b a c kt ot h e s t a r t i n gp o s i t i o na n dr e p e a t . Ma k es u r e y o u r wr i s t sa r ef l a t h e r e( n o t b e n d i n g b a c k wa r d )a n dk e e py o u r e l b o wsg l u e d t oy o u r s i d e s( d o n ʼ t s wi n gy o u r a r ms ) .

Wi t hy o u r s h o u l d e r sr o l l e db a c ka n d d o wn , y o u r c o r ee n g a g e da n dy o u r d u mb b e l l sb yy o u r s i d e swi t hy o u r p a l msf a c i n gu p wa r d , s q u e e z ey o u r b i c e p sr a i s i n gt h ed u mb b e l l su pt o wa r d y o u r s h o u l d e r sv e r t i c a l l y . S l o wl yl o we r t ot h es t a r t i n gp o s i t i o n , r o t a t ey o u r p a l mso u t t ot h es i d ea n dc u r l we i g h t u pt o wa r d sy o u r s h o u l d e r sl a t e r a l l y . S l o wl yl o we r a n dr e p e a t s e q u e n c e k e e p i n gy o u r wr i s t sf l a t ( n o t b e n d i n g b a c k wa r d )a n de l b o wsg l u e dt oy o u r s i d e s( d o n ʼ t s wi n gy o u r a r ms ) .

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H o l dwe i g h t si ny o u r h a n d swi t h s t r a i g h t a r msb yy o u r s i d e s . K e e py o u r s h o u l d e r sb a c ka n dd o wna n dy o u r a b s i n . Y o u r f e e t s h o u l db eh i p wi d t ha p a r t . K e e py o u r l e g ss t r a i g h t a sy o ur i s eu p o n t oy o u r t o e s , t h e ns l o wl yl o we r b a c k d o wnt ot h ef l o o r a n dr e p e a t . E x h a l ea s y o u r r i s eu p , i n h a l ea sy o ul o we r . D o t a n do no n el e g , k e e p i n gt h a t l e gs t r a i g h t wi t has o f t k n e e( d on o t n o t l e t y o u r f e e t t u r no u t wa r do r c a v e S o c ko u t y o u r k n e e ) . K e e py o u r s h o u l d e r sb a c ka n da b si na sy o u i n wa r d ; k e e pt h e mp a r a l l e l wi t ho n e l r a i s et h eh e e l o f y o u r o t h e r s t r a i g h t l e gt ot i l t f o r wa r dl i k eat e e t e r a n o t h e r t h r o u g h o u t . t o t t e r . K e e py o u r e y e so nt h ef l o o r i nf r o n t o f y o u . Y o u r b o d ys h o u l d r e ma i ni np l a n kp o s i t i o nt h r o u g h o u t t h emo v e me n t ; t h eo n l yt h i n g t h a t c h a n g e si sy o u r h i ph i n g e . I n h a l ea sy o ul o we r , e x h a l ea sy o u l i f t b a c kt os t a n d i n g . Wh e ny o ul i f t u p , f o c u so ns q u e e z i n gt h eb a c k o f y o u r l e ga n dg l u t e , n o t p u t t i n ga n ys t r a i no ny o u r b a c k ! T h i sp a r t i ss u p e r i mp o r t a n t . C o mp l e t ea l l r e p so no n el e gb e f o r es wi t c h i n g . K E E PY O U RA B SE N G A G E Dt h r o u g h o u t t h i se x e r c i s e( i t i sV E R Yi mp o r t a n t ) . Wi t hy o u r s h o u l d e r sr o l l e db a c ka n d d o wn , y o u r c o r ee n g a g e d , a n dy o u r d u mb b e l l si nf r o n t o f y o uwi t hy o u r p a l msf a c i n gy o u r l e g s , s l o wl yl o we r t h e md o wna sy o up u s hy o u r h i p s b e h i n dy o u . K e e paf l a t b a c ka n da s l i g h t b e n di ny o u r k n e e sa n do n l y l o we r d o wna sl o wa sy o ua r ea b l et o ma i n t a i ng o o df o r m. I n h a l ea sy o u l o we r d o wn , e x h a l ea sy o us l o wl yr i s e u p . L i f t u s i n gt h eb a c ko f y o u r l e g s a n dg l u t e st os t a n d , N E V E Rs t r a i n i n g y o u r b a c k .

O ny o u r h a n d sa n dk n e e swi t hs h o u l d e r sd i r e c t l yo v e r y o u r wr i s t s , s e c u r eawe i g h t b e h i n do n ek n e eb ys q u e e z i n gy o u r l e gb a c kt oh o l di t t i g h t . H o l dt h ewe i g h t f i r ml ywi t hy o u r l e ga sy o up r e s sy o u r h e e l b a c ka n du pt o wa r d st h es k y . S l o wl yr e t u r nt os t a r t i n gp o s i t i o na n dr e p e a t a l l r e p so no n e s i d eb e f o r es wi t c h i n gt ot h eo t h e r s i d e . L y i n go nt h ef l o o r wi t hy o u r h e e l sn e a r y o u r g l u t e sa n d k n e e si nl i n ewi t hy o u r h i p s , r e s t we i g h t so nt o po f y o u r h i p s . K e e py o u r a b se n g a g e da sy o up r e s sy o u r h i p su p , s q u e e z i n gt h eb a c ko f t h el e g sa n dg l u t e sa sy o ue x h a l e . I n h a l ea sy o ul o we r d o wna n dr e p e a t .

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S t a r t i nal y i n gp o s i t i o nwi t ha r ms e x t e n d e do v e r h e a da n dl e g ss t r a i g h t . S q u e e z ey o u r l e g st o g e t h e r a n dl i f t t h e ma sy o ut u c ky o u r b e l l y b u t t o ni n a n dr e a c hf o r y o u r t o e s , c r e a t i n ga “ V ”s h a p ewi t hy o u r b o d y . C a r e f u l l y l o we r d o wna n dr e p e a t .

Mo d i f i e dV U p sa r ej u s t as t a n d a r d s i t u pwi t hy o u r f e e t f l a t o nt h ef l o o r a n da r msr e a c h i n go v e r h e a d . C o me a l l t h ewa yu pi n t oas e a t e dp o s i t i o n wi t ha b si n , t h e ns l o wl yl o we r b a c k d o wn . Y o uma ya l s of o l dy o u r a r ms a c r o s sy o u r c h e s t i f y o ua r en o t y e t a b l et od ot h ef u l l s i t u po ny o u r o wn .

S t a r t i n gi ns t a n d i n gp o s i t i o n , p l a c ey o u r h a n d so nt h ef l o o r s h o u l d e r wi d t ha p a r t . K e e p i n gy o u r a b se n g a g e d , s t e po r j u mpb a c ki n t oap l a n kp o s i t i o n( N o t e : T od oaf u l l c o mp e t i t i o nb u r p e e , q u i c k l ya n dc a r e f u l l yl o we r y o u r b o d ya l l t h e wa yd o wnt ot h ef l o o r a t t h i s p o i n t ) , t h e ns t e po r j u mp b a c kt os t a n d i n g . T r yn o t t o l e t y o u r k n e e sf l a r eo u t t o t h es i d e s . P l a n t y o u r h e e l s& d r o py o u r h i p sa sy o ul i f t i mme d i a t e l yi n t oav e r t i c a l j u mpf r o mh e r et h e nr e p e a t .

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S t a r t wi t hh a n d su n d e r y o u r h i p s . T u c k y o u r b e l l y b u t t o ni nt o wa r d sy o u r s p i n e , k e e py o u r l o wb a c ko nt h ef l o o r , a n dl i f t y o u r h e a du pa sy o ut i g h t e ny o u r a b s . S t a r t i n gwi t hb o t hl e g si nt h ea i r , f e e t f l e x e d , s l o wl ya l t e r n a t er i g h t a n dl e f t l e g s , l o we r i n ge a c hh e e l d o wno n l ya s l o wa sy o u ʼ r ea b l et oma i n t a i ny o u r l o w b a c kc o n t a c t wi t ht h ef l o o r a n da b si n . E a c hl e gc o u n t sa s1r e p .

S t a r t i n gi nas e a t e dp o s i t i o n( wi t ho r wi t h o u t al i g h t d u mb b e l l ) , s i t u pt a l l wi t hy o u r c h e s t u pa n da b si n . K e e py o u r s h o u l d e r sb a c k . Y o u r l e g sc a ne i t h e r b ei n“ t a b l e t o p ”p o s i t i o n ( s h o wnh e r e )o r d o wnwi t hf e e t p l a n t e do n t h eg r o u n d . K e e p i n gg o o dp o s t u r e , t a pt h e f l o o r o ne a c hs i d ewi t hy o u r we i g h t ( o r t a p c l a s p e dh a n d si f u s i n gn owe i g h t ) . E a c ht a p c o u n t sa s1r e p .

I nap l a n kp o s i t i o n( s h o u l d e r so v e r wr i s t s , a b si na n db a c kf l a t ) , a l t e r n a t e t a p p i n gy o u r r i g h t a n dl e f t f o o t a si f y o uwe r ec l i mb i n gamo u n t a i n . D o n ʼ t l e t y o u r h i p sr i s eu ph e r e . E a c ht a p c o u n t sa s1r e p .

S t a r t i nal y i n gp o s i t i o n , b e l l y b u t t o nt u c k e di nt o wa r d sy o u r s p i n e . Wi t hc h i ns l i g h t l yt u c k e da n df i n g e r sl i g h t l yh o l d i n g y o u r h e a dt oh e l ps u p p o r t y o u r n e c k , b r i n gy o u r l e f t e l b o wt o t a py o u r r i g h t k n e ea sy o u r l e f t l e ge x t e n d s . K e e py o u r s h o u l d e r sa n dh e a do f f t h ef l o o r a sy o ua l t e r n a t es i d e s( r i g h t e l b o wt ol e f t k n e e ) . E a c ht a pc o u n t sa s1r e p .

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Complete Bikini Body Program: