1. This Site

This is a website dedicated to information about everything related to health and success. Because my PDFs don’t include lots of pictures, they are cheap to buy and easy to download.


2. Internet Marketing

Internet marketing, or online marketing, refers to advertising and marketing efforts that use the Web and e-mail to drive direct sales via e-commerce as well as sales leads from Web sites or emails. Internet marketing and online advertising efforts are typically used in conjunction with traditional types of advertising like radio, television, newspapers and magazines.

Internet marketing can also be broken down into more specialized areas such as Web marketing, email marketing and social media marketing:

  • Web marketing includes e-commerce Web sites, affiliate marketing Web sites, promotional or informative Web sites, online advertising on search engines, and organic search engine results via search engine optimization (SEO).
  • Email marketing involves both advertising and promotional marketing efforts via e-mail messages to current and prospective customers.
  • Social media marketing involves both advertising and marketing (including viral marketing) efforts via social networking sites like Facebook, Twitter, YouTube and Digg.

One of the challenges that internet markets face (as does the general public) is that many internet products are outright scams or promoted with deception making it difficult to know what one is buying. This is especially the case with products that are suppose to train or aid internet marketers in making money. While the quality of products has improved in the past few years, ethics is still often missing in internet marketing. Many so-called money making products are “empty boxes” in which there is essentially nothing there yet a buyer is to make money by reselling this empty box to others. Pyramid schemes are also still prevalent.

Sources: webopedia.com and en.wikipedia.org


3. Fitness & Health

A. What Does Being Physically Fit Mean?

What is fitness and what does it mean to be physically “fit?” Physical fitness is defined as “a set of attributes that people have or achieve that relates to the ability to perform physical activity” (USDHHS, 1996). In other words, it is more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity.

While these are important measures of fitness, they only address single areas. Overall fitness is made up of five main components:

  1. Cardiorespiratory endurance
  2. Muscular strength
  3. Muscular endurance
  4. Body composition
  5. Flexibility

In order to assess your level of fitness, look at all five components together.

 B. What Does Health Mean?

Most people accept that health can be divided into two broad aspects – physical and mental health.

Physical health

For humans, physical health means a good body health, which is healthy because of regular physical activity (exercise), good nutrition, and adequate rest. Another term for physical health is physical wellbeing. Physical wellbeing is defined as something a person can achieve by developing all health-related components of his/her lifestyle.

Some people divide physical health into two separate sections:

  • Structural health – this refers to sound bones, muscles, organs etc.
  • Chemical health – good chemical health means that the chemicals in the person’s body are correct, that tissues contain the right balance of nutrients, etc., and there are no toxic chemicals.
Mental health

Mental health refers to people’s cognitive and emotional well-being. A person who enjoys good mental health does not have a mental disorder. People have always found it easier to explain what mental illness is, rather than mental health. Most people agree that mental health refers to the “absence of mental illness”.

 C. Top 10 Reasons for Weight Gain

The science behind losing excess fat is simple: eat fewer calories, and burn more energy through physical activity. Sometimes these rules aren’t enough to make the difference. Listed below are common factors that, when understood, can lead you on the path to weight loss.

1) Stress. Stress happens to be a destructive force not just in terms of a person’s mental health but their physical well-being also. Scientists researching the impact of stress have discovered that women who are the most stressed put on the most weight. Food serves as only a temporary fix; it does not deal with the underlying issue. Addressing why you have stress in your life can reduce the trigger for eating.

2) Lack of sleep. Lack of sleep causes the body physiological stress, raises levels of the hormone ghrelin, which makes you feel hungry. To avoid sleep deprivation and resist the urge to overeat, try adding 15 minutes each night to your standard eight hours.

3) Skipping breakfast. Missing the most important meal of the day could turn out to be your biggest mistake when attempting to shape up. This often results in overeating in the evening.

4) Eating faster. It’s a known fact that it takes the brain up to 20 minutes to realize you are full after eating. So it makes sense that if you finish a meal in half your usual time you will still have space for seconds even though you don’t need it. Chewing properly and taking your time between courses are practical, well-mannered ways of fighting back against rapid calorie consumption-induced weight gain.

5) Yo-yo diets. It’s a fact, they never work. Substitute Hollywood’s latest eating craze for a sensible balanced diet.

6) Holidays. It’s the one time of year you need to be looking your best, and by best we mean carrying as few excess pounds as possible. Ironically holidays make you susceptible to weight gain. Eating out at restaurants usually invites unnecessarily large portions, accompanied by alcohol, which also has its fair share of calories. Consuming calories in such abundance over a fixed period is a reliable way to undo all that hard work you put into the pre-holiday weight loss regimen.

7) Low fat foods. Always read the label when it comes to choosing foods at supermarkets. Just because a meal may claim to be low in fat doesn’t mean it will be kind to your waistline. Some low-fat foods contain high levels of sweeteners or sugar, which contain lots of calories, and therefore contribute to weight gain.

8) Television. We can all be forgiven for giving up a stint in the gym because there’s something decent on television. The real crime here is to nibble on energy-dense foods, such as crisps and chocolate and not burn off the calories. Choosing TV and sweets over physical activity on a frequent basis will only widen the gap between you and your weight loss goal. Become active again, restore your drive, do away with the remote.

9) Portion sizes. Research shows that when we are given a larger portion than what we are used to, we’ll eat it regardless. The rule of thumb here, albeit a testing one, is only eat what you need to not what’s in front of you. By cooking your own meals at home or asking for meals in separate serving dishes you can actively control how much calories you put away.

10) Medical condition. If you have been asked to take prescription steroids, antidepressants such as amytriptiline, anti-epilepsy drugs or antipsychotic drugs your doctor may have warned you that weight gain is a possible side effect. Only use the medication for as long as you need to.



4. Me

apnMy name is Arto Painilainen. I am a Finnish fitness and lifestyle coach, who started body building or at least weight training about 50 years ago. I was at the beginning a skinny 120 pounded, but managed to increase my weight 80 pounds.

All medicines are meant to be for only sick people, because they usually have dangerous side-effects. Try to use natural remedies first.

Keep the health as the most important thing in all your life, physically and mentally … today and forever!


I hope, that my “PDF Store” is capable to give you lots of  useful information you need to have success in your life.

If you have any questions, send them into pdf.artofinn@gmail.com

I wish you happy, healthy and prosperous days.