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Best Way to Lose Belly Fat Naturally – No Hard Workouts, Fad Diets, Harmful Pills and Strict Regimes

There are generally three ‘popular’ ways that are supposed to help people lose belly fat.

1. Physical Exercises

Physical exercises may be as easy as walking or as strenuous as some workouts performed on expensive machines in the gyms. But how many people can do them regularly and punctually over a sufficient period of time to lose belly fat? Not many. Most people get tired and bored. They start inventing excuses to postpone them and eventually give up.

2. Fad Diets

Fad diets despite their fanciful names and constituents can help to lose weight around the waist. But again, they are quite often bland and boring. You get fed up with them after a few days. Even they may be ultimately harmful. For example, taking cabbage soup may deprive you of the essential nutrients and you may start feeling week over a period of time.

The zeal to lose the bulge upon the belly starts wearing out yielding to a host of arguments in favor of taking tasty foods. Is life worth living if one has to survive on cabbage or even salads all through the day?

3. Weight loss pills

The marketers of weight loss pills may cite approval by the Food and Drug Administration for their effectiveness. But browse through the FDA websites and you will find a host of arguments against consuming them to lose weight. Weight loss pills are invariably accompanied by side effects. They are generally expensive and cannot be afforded by the common people.

The truth is that human nature revolts against artificial strict regimes whatever they nature and so-called benefits. A time comes, when you reach what is called a weight loss plateau and stop losing weight thereafter.

How to enjoy life and lose belly fat naturally?

Active life style

Just live naturally (in the literal sense of the word) as much as you can within the constraints of modern life. Live like the people used to live and even still live in the countryside. Avoid as much dependence on the machines as you can using your hands and feet. For example, do the domestic chores physically. Walk up or cycle to the grocery store if it is within a limited distance. Climb stairs instead of using lifts or escalators.

Natural foods

Take more natural foods and drinks than the fatty, fried foods, which are, of course, generally alluring-do not force yourself to abstain from them altogether. Eat green leafy organic foods and salads. They are fibrous. They control the appetite and cleanse the body. They are rich in minerals, vitamins, beta-carotene and photochemical that fight the diseases, boost the growth of the body and repair the tissues. Just make them more sumptuous and tasty by adding a light dash of salt and spices.

Lots of water and green tea,

Remember our body is made up of 70 percent water. It feels happy with liquids.

Drink for example, lots of water. Drink a cup or two of green bed tea daily-whether hot or cold. You can vary its taste by adding lemon juice, lime, basil leaves, cloves, carom seeds and other non-caloric flavors to avoid monotony.

Green tea is known to boost the process of thermogenesis in the body. It stimulates the metabolism and thus converts fats into energy. Don’t be fussy about insisting upon decaffeinated green tea as the process of decaffeination kills catechin, a fat burning antioxidant in it. Best way to lose belly fat is to live and work as close to nature as possible.

Tips for Choosing the Right Insurance Policy

The old saying “Health is Wealth” denotes having good health is a lot more important that having plenty of wealth. Good health can help you earn efficiently and ensure you enjoy a quality life. A person with a bad health on the other hand, spends most of his money on treatment and doctor visits. The popular Arabic proverb says, “He, who has health, has hope; and he, who has hope, has everything”.

Thus, it is our responsibility to stay protected. Despite all the precautions, it is not always possible to avoid accidents and illness and thus one need to be eventually prepared for such tragic incidents. In extreme cases, we are also forced to borrow money from outside to continue our treatment.

Safeguarding your health with insurance policy will ensure you are prepared for all sorts of eventualities. With thorough research and comparison you can identify the best product that suits your requirements. Research can be time consuming and confusing with so many available options in the market. There are a few vital pointers that you must keep in mind while looking for the best insurance covers and they are as follows:

• Basic Hospitalization Cover: In case your pocket does not allow you to buy a comprehensive health insurance cover, you can look for basic health care plan that pays for the expenses incurred from any sorts of illness or accident.

• Coverage and Premium: Expensive insurance policies need not be good always. You must review the Coverage of Critical Illness, Hospitalization Cash Benefit, OPD and other such benefits, if the premiums are identical. You must identify and assess the business needs you require.

• Family Floater Policy: It is better to buy a family floater health insurance policy instead of the individual policy. Every member can utilize the sum assured in a family floater policy. This can help you save premiums.

• Sum Assured: The sum assured can be determined based on the city you live and the size of your family. Health insurance costs in big cities are more than that of the small cities. Thus, you need to determine the sum accordingly.

• Separate Policy for Parents: Premium amount in family floater policy is calculated based on the age of the eldest member. Thus, you must keep a separate policy for parents and save on the premium.

• Day Care Procedures: You must take a look at the list of diseases covered under Day Care Procedures, before buying the insurance policies.

• Exclusions: Policy buyers must go through the policy document very carefully before signing it. You must ask for the details of the terms and conditions of the policy. The exclusion part is highly important and you need to enquire about the scenarios and diseases that are not covered under the policy.

• Top-Ups: If your employer offers you a health insurance policy and you are looking for a policy of higher sum insured, you need not buy a separate policy. You can simply top up your existing policy with the required benefits and sum assured. This is a good way to save on the premium.

Paper Thin Skin – How to Thicken Your Skin and Bring Back Its Youthful Strength and Flexibility

Paper thin skin is a real thing.

It isn’t just your imagination: After years of aging and lack of the right nutrients, your skin really does get thinner and thinner. The fat under the skin is lost. Much worse, you lose collagen, elastin, and hyaluronic acid, all essential to a healthy complexion. Oxidation damages and ages your skin.

Here is an explanation of how it happens, and how you can thicken and rebuild paper thin skin.

What you notice first

If you have been saying, “My skin is paper thin,” you have probably had a series of bumps, bruises and scrapes. Your skin bruises at every little bump that most people would hardly notice. (Sometimes you can’t even recall getting a bump, but you have a nasty bruise anyway.) If you scrape your knee even a little, your skin peels away as if you had a major accident.

This isn’t just a problem of appearance. When your skin is this delicate, it is also easily infected, and takes much longer to heal. You may well need medical care for a wound that would hardly bother someone with healthy skin.

What causes the problem

The problem is skin aging. That does NOT mean simply getting older. Some people get super-thin, easily wounded skin long before middle age. Often this is because of long-term use of medical steroids. Generally these drugs are given because of a chronic health condition.

Regardless of the contributing factors, aging skin has specific causes — and passing time is not one of them! Fortunately, all the most important causes of aging skin can be reversed.

Supplements can help your skin and your overall health, too.

Look for a supplement that contains at least 30 mg of SAMe (S-Adenosyl-Methionine) and at least 50 mg of Carnosine. SAMe is a wonderful nutrient involved in a key process called methylation; Carnosine stops glycation, which destroys healthy proteins, including collagen and elastin; Carnosine also has the unique ability to halt glycation which has already begun.

The other supplement that has a powerful record for skin health and repair is omega 3 fish oil. A just-introduced omega 3 fish oil contains the antioxidant astaxanthin, and a lycopene extract. The lycopene complex in this oil has been shown in clinical trials to actually thicken skin, add density, and dramatically reduce scaling and roughness — both very common in aging skin.

Skin care lotion or cream

Several ingredients in skin care lotion or cream have a proven clinical record of reversing the causes of aging skin. They can thicken and toughen skin and renew its flexibility, month after month. Here are some of the best:

— Cynergy TK stimulates the skin’s own natural production of collagen and elastin. It increased new skin cell production by 160 percent and improved skin elasticity by 42 percent in trials with human volunteers. It also reduced inflammation and had powerful antioxidant qualities.

— A seaweed extract called Phytessence Wakame allowed the skin to rebuild its hyaluronic acid levels. In trials, it did this by blocking 52 percent of the action of an enzme that degrades hyaluronic acid.

— If the product contains Coenzyme Q10 in tiny particles, often called a “nano-emulsion,” it can penetrate the skin deeply. In general, other forms of CoQ10 are not well absorbed. With natural vitamin E, CoQ10 makes perhaps the most powerful antioxidant combination in healthy skin.

See my website for more on toughening and thickening paper thin skin.

How ITIL Training Can Help Organizations

ITIL training should be considered for IT professionals employed to keep businesses abreast of the latest in information technology. Without proper training, IT professionals cannot perform at an optimal level and deliver quality advice to enterprises depending upon their expertise for growth and competitive advantage. Training will refine the skills of IT professionals and teach the principles of Information Technology Infrastructure Library (ITIL). With proper training, IT professionals can propel organizations forward through education.

What Should an IT Professional Know About ITIL?

Learn to Measure Competency Levels. IT professionals learn to deliver assessments to organizations and measure competency of employees. Competency levels indicate problem areas and inform managers about the changes that should be made within an organization. IT professionals are trained to develop assessments that measure the competency of organizations and devise strategies to make changes within organizations based upon the results.

This is not an easy task and requires some high level processes to develop assessments to reveal the strengths and weaknesses of organizations. Training can teach IT professionals or IT service management how to properly administer assessments to achieve accurate and meaningful results. Training providers include assessments and metrics as a course because knowing the organization’s competency level is instrumental to the success of the organization.

Learn Compliance Regulations. IT professionals must know the compliance regulations for an industry. Compliance rules and regulations are implemented to protect against events that could negatively affect clients, organizations or industries. The benefits of remaining compliant are usually in the best interest of the company.

Most companies save money by remaining compliant. The initial investment to reach compliance may be greater, but the consequences of non-compliant behavior are far greater than the initial investment. Companies are beginning to recognize the importance and hire IT professionals to help in this endeavor. IT professionals must be trained to know all of the compliance regulations that an organization should follow. Without a familiarity and formal training, there is no guarantee that all regulations will be met. Training verifies that IT service managers know all relevant regulations.

Learn Incident Management. Incident management is a necessity in modern business. Every company should have a strategy to handle incidents. IT professionals should know how to develop incident management strategies to help companies prepare for untimely events. Incident management strategies are akin to practicing for fire drills. In organizations, people prepare an exit strategy in the event of a fire to ensure the safety of all inhabitants. Companies should also have a strategy to mitigate IT losses, protect IT assets and data.

Training will teach IT professionals how to develop these strategies. IT professionals must consider every possible scenario and develop plans to respond to each incident should it occur. Every employee should know his or her role in the incident management plan to ensure every step is executed appropriately. IT professionals must learn their role in facilitating this process.

Documentation should be in written format and available for all employees to read. For compliance, employees must sign documentation to acknowledge receipt of the documentation. IT professionals should know how to prepare the documentation and circulate it throughout the organization for maximum effectiveness.

Training is Necessary for Success

Training is necessary for success of an organization. IT professionals should inquire about training if their employers have not suggested participation. Training will provide the necessary skills to propel an organization forward.

The Fastest Way to Start Your Lawn Mower When It’s Been Sitting Idle Since Last Fall

If you’re like most home owners who mow their own lawns, you probably find that the first time you go to start your lawn mower in the spring, it is a lot harder to start than it is for the rest of the lawn mowing season. Maybe you get frustrated with it, forget that you aren’t a teenager any more, and throw your back out giving the pull-start a furious yank. Maybe you then think to yourself  “I wish I had one of those electric start lawn mowers”. If you have an electric-start lawn mower, maybe you are thinking “man, this thing has electric start and it still sounds dead. Thank god I don’t have one of those manual start models.”

By the time you have been trying to start your lawn mower for a few minutes, you have probably tried some with the choke on, and then maybe your “helpful” neighbor came by and told you that you probably flooded the engine. So maybe you try starting it a few times with the throttle opened up a bit and the choke off. If you have a manual-start machine, you may be contemplating your impending chiropractic bill, and wondering whether hiring the neighbor’s kid to mow your lawn might not be such a bad idea after all.

So why can it be so hard to start an engine that has been sitting idle for six months? If you examined the spark plug under a microscope, you might figure out the problem. If you look at the tip of the spark plug with your naked eye, it will probably look fine, but if you replace that plug with a brand new clean dry sparkplug, you would probably find that your lawn mower will likely start in seconds.

The key to the mystery lies in something at the microscopic level the happens on the surface of the ceramic insulator of a spark plug over time in a machine that is stored outdoors. As the temperature and the relative humidity cycles, day after day, over time, micro-droplets condense on and re-evaporate from the surface of the ceramic insulator of your spark plug. Each time these micro-droplets form, they rearrange the tiny carbon particles that were deposited on your spark plug the last time you ran your engine. The growing of the droplets as they form pushes those particles together into conductive pathways that wind up providing an alternate path for electrical current (across the surface of the ceramic insulator instead of across the spark gap) when you try to start your lawn mower.

The carbon particles don’t quite short things out, but they provide a path whose electrical resistance is low enough so that there is no spark, or the spark has so little energy that it won’t ignite the charge in the cylinder. Once the engine starts, the heat of the burns within the calendar clears up this problem in a few minutes, so when you go to start the engine again the next week, it starts fine.

One easy solution for this initial-start problem is to replace the spark plug. Of course, if you want a cheaper solution that doesn’t require a trip to the store, I have one for you, and it comes in the form of a hot flame. A propane torch works best, but if you don’t happen to have one handy, a butane lighter or a gas stove burner will do. You see, there is a reason that the ceramic insulator surrounding the center electrode of your spark plug is made of the particular material it is made of. The surface properties of that material actually catalyze the burning off of carbon deposits when the ceramic gets hot enough. Of course, when your lawn mower has not yet started, nothing has yet gotten it “hot enough”.

To solve this problem, remove the spark plug from your lawn mower, and get a hot clean flame ready (either a propane torch or a butane lighter, or gas burner on a stove). Holding on to the end of the spark plug that usually connects to the spark plug wire, stick the other end (the spark end) of the spark plug into the flame for a few seconds while rotating the spark plug a few times, heating the center electrode and the surrounding ceramic. It only takes a few seconds. After you take the spark plug out of the flame, take a look at the ceramic material surrounding the center electrode.

You should notice that the ceramic insulator surrounding the center electrode of your spark plug is now bright white, where before it might have been off-white or gray. Now your spark plug is as good as new. Put it back in your lawn mower, and enjoy how it roars quickly to life!

Use Your Office Time to Stay in Good Shape

The benefits of exercise in reducing stress and supporting the overall health of your body are well known. If you sit in an office at a desk all day, then you may feel you are forced to exercise only outside of work hours by walking, running or engaging in a fitness program at a gym. While this is certainly helpful, you remain fixed at your desk for hours on end each day. Essentially, you have a sedentary lifestyle interrupted by intense periods of exercise.

If you can add small bits of exercise to your day, throughout the day, the health benefits multiply. Keeping your muscles and heart working harder at various intervals during the day helps to reduce stress and builds endurance. Some people have developed a set of specific exercise routines that you can perform while sitting at your desk. That may work, but performing an exercise routine that distracts you from working where you count repetitions, breathe heavily and build up a sweat may create unwanted attention from your boss and co-workers.

You can make a few small adjustments to your work routine that will keep your body moving and add many minutes of exercise to your daily life. Begin with the place you park your car at work. Don’t pick the closest spot you can find next to the building. Park your car in the far corner so you have to walk a hundred yards each way. If your office is on a lower level of a skyscraper, take the stairs on the way up. At first, climbing three flights of stairs may leave you feeling breathless, but soon your muscles will strengthen and you will find the going much easier.

If your office is on the twelfth floor, walk up the first few floors and take the elevator from there. Of course, walking back down a few more flights of stairs is much easier. While we’re talking about the staircase, each time you get up to use the restroom, choose a restroom two floors up or down from your own. Take the stairs to the bathroom and you’ll be more relaxed when you get there. You will also feel stronger when you return.

If you spend hours on the phone each day, try standing up while talking. You’ll use more muscles and energy when you stand up compared to sitting and your voice will project better into the phone as your diaphragm relaxes. If you can make it work, replace your chair for as many hours as possible with a large inflatable exercise ball. Sitting on this ball as you work keeps the muscles in your legs, ankles and abdomen working to maintain your balance and forces you to maintain a good posture.

If you take breaks for lunch or coffee, add a ten-minute walk as part of the break. Better yet, use ten-minute walks as a quick stress-relieving tool and as a way to talk about an important or urgent topic with someone else. There is no need to sit at your desk and feel the stress level rise as the topic is introduced when you can keep the stress low while getting some exercise by walking and talking at the same time. Keep calm, be creative and keep moving for better health and optimal performance, all day long.

Free Glucose Meter – Get a Free Glucometer From Your Insurance

The importance of testing ones blood sugar content is known to many a people who surfer from diabetes. Many of these diabetics as well know that they can easily do the testing using a glucose meter (known by many as glucometer). In comparison, a glucometer is normally cheaper than testing strips. Strips for testing the blood sugar levels are used only once. That means a diabetic needs a new strip to do a new test which might be several times a day.

Diabetes test supplies are an expensive bunch of necessary equipments for diabetics. However, most diabetics are now getting free testing supplies due to the new changes in the health laws. The law requires insurance companies to cover for the diabetes supplies and treatment. The people under Medicare enjoy a whole eighty percent cover of their supplies. The eighty percent include a free glucose meter, Lancet, batteries and even free testing strips. There are a great number of companies that offer free medical supplies for diabetics registered to Medicare and other private insurance covers. Financial Assistance Hardship Programs have also come in handy in helping individuals whose income is on the lower end and have not registered for any insurance cover.

Another simple way through which one can get free diabetes supplies is to visit an online company offering mail order services. What is required of you in such a case is just to fill out information in the form provided online. The information that you will provide will possibly include your doctor’s details, policy number of your insurance and a doctor’s prescription for a glucose monitor. The rest will be left for the company which will be obliged by law to deliver the supplies to you.

The second method that one can use to get a free glucometer is to go to a pharmaceutical company selling diabetes supplies. Due to competition, many pharmacies have turned to giving free glucometer to customers who buy testing strips from them. You can therefore get a glucometer even without an insurance cover all free of charge.

You can also find a free glucometer by ordering directly from the manufactures. Before doing this, it is important that you consult your insurance provider to find out whether they are in a position to cover for a free glucometer. The insurance company should then give directions on how to go about getting the free glucometer.

The Best and Easiest Way to Fix a Blown Out Speaker

Stereo speakers are built to last. Every time you turn them on they are submitted to abuse and punishment, even more so depending on the type of music you listen to. For example, music with heavy bass shakes everything in your home. Imagine what is going on in the speaker cone.

Even the best, quality stereo speakers are bound to crackle from all of this abuse over time. When that happens, you may have the chance to save yourself some money by repairing those broken speakers instead of buying new ones.

It all starts with finding the problem causing the sound problems. It can be an enclosure damaged or maybe it blew out from an electrical or thermal fuse. Problems with the voice coil are a common problem, sometimes the crossover network is faulty and even problems as easy as a solder connection can be the cause of your problems. Whatever your speaker issue maybe, it can be fixed. Here is a breakdown of how you can repair a speaker that is blown out.

  • The first thing you need to do is figure out which speaker is giving you problems. You can easily do this by playing around with the stereo’s equalizer. Alter the balance and the fader to isolate the speaker causing the distortion in sound or if there is no sound at all. Be sure not to have the volume blasting or you run the risk of blowing out a good speaker.
  • Once you’ve figured out which speaker is the bad one, you now need to take it apart. Try to do this step carefully because you don’t want to cause further damage to a part which is working fine. Remove the faceplate of the speaker and then gently loosen the seams of the speaker’s fabric without tearing it.
  • Now that the speaker cone is visible, you can begin repairing it. Have some tape or glue handy since this is what you will primarily be using if the cone of the speaker is punctured or torn. You’ll want to make sure the hole or tear is completely covered before moving on to the next step.
  • Test the voice coil to see if it is damaged in any way such as if it melted at some point for example. If there is even the tiniest of gaps in the coil, no sound will flow from the speaker or it will sound extremely distorted, depending on the size. If you see that the voice coil is indeed melted, then just replace the speaker entirely.
  • If you’re going to need any replacement parts, now is the time to order them. They can either be found directly from the manufacturer but they can be expensive or from stereo specialties shops. An often overlooked fact is to know the part number or numbers of the pieces you are looking for. They are normally located on the inside of the speaker or backside of the cone. Doing so will make your life an awful lot easier.
  • Now that you have all parts you need to properly fix the speaker, take a look at how the damaged part is attached to the speaker. Once you remove the broken piece, you are going to need to install the new one the same way.
  • Now that you are all completed putting the speaker back to together, the only thing left to do is test to see if all your hard work paid off. Hook it back up to the stereo and test it at a low volume slowly turning the volume up to see if it can handle. If the speaker is still not working and you feel like did everything correctly, take it to a professional and let them fix it from there.

Sewer Repairs and Water Main Repair Services

Sewer repairs and water main repair are supposed to be the most important services that plumbers and technicians can offer. They in fact offer sewer replacement and upgrades to the residents in order reduce their hassle. It is a service that keeps homeowners miles away from the associated problems and conveys the wastage to the destination easily without any disruption.

Plumbers and technicians use different types of techniques to solve the problem of sewer malfunctioning. They often use trenchless technology for drain or sewer pipe repair. It is mainly applied through a clean-out with no cutting to the plumbing system. It is also known as a non-invasive way of sewer pipe repair. In this system, the liner is positioned within a translucent bladder and vacuum is created. Then the liner assembly is inverted through the clean-out. The process involves the use of a camera port that allows a lateral push camera to be inserted inside the translucent bladder, offering visual clear-cut verification of the liner placement. The same bladder is re-inverted and removed from the pipe to clear out the line.

Technicians use slab penetration technique also as an alternative to trenchless technology. It is a powerful technique of drain cleaning in which a hole is hammered into the slab in order to remove the dirt, sludge, hair and debris. The broken section of sewer pipe is eliminated and replaced with the new pipe at the same time. Plumbers inspect and evaluate the complete pipe line and if the old pipe is corroded and in ill shape, they replace the pipe line. Slab penetration is one of the most recognized techniques that help to clear out the dust and sludge. It is a complex process and can involve the removal of cabinets or flooring above the area in order to solve the problem.

In order carry out such precision-loaded tasks, you need to have an experienced and qualified plumber and technician. One who can understand the problem and recommend the best possible options to the problem. He must be able to carry out the sensitive and advanced plumbing processes easily, with complete knowledge of its advantages and disadvantages.

Only a qualified plumbing professional can perform the work well and in an efficient manner. Their fleet has all the required safety equipment to make sure a safe and clean underground excavation including, but not limited to: personnel barriers, reflective indicators, traffic cones, LED indicators, tools and machines, vehicle-based lighting, warning tapes, etc.

I Want it Now! Even If it is 3 AM!

Autoresponders can be a big asset to growing your online business. they give you the ability to automate a lot of the work needed to keep your name in front of your customers or prospects. Do you think an autoresponder is valuable to your business? Let me give you a good example of how I use one

I have made up to $1,000 for one mailing in a very narrow niche with a list of only 1,800 people. But your list is only valuable if handled with care and respect. The important part is that you know how to use it to its greatest potential. Don’t over use it and keep jamming sales letters and affiliate links down their throats. Make sure to send top content on a regular basis and they will be ready to by your product when it comes out.

If I knew how valuable my lists would prove to be I would have started to build them much sooner. It is hard to believe the feeling when you need some cash and you put out an email to your list offering a great deal on some of your e-products and the cash starts rolling in. Once this happens, you will never look at list building the same ever again. I guarantee it!

Before we get into the actual marketing to your list, let’s go over some basics about autoresponders and the steps you need to take before you ever send that first email.

How to Find the Right Autoresponder for YOU

Don’t just sign up for the first autoresponder system you come across. Make sure you compare several companies and see what they have to offer. Do your research and find out which autoresponder has which features and benefits. You want to find the one that best matches your situation.

There are quite a few systems out there to choose from so I’ll tell you which system I use and some of the other top names. Don’t limit yourself to this list. If you have heard good things about a company then check them out. I actually looked at the companies that were used by the guru’s sending me email and started my search from there. That might not be a bad idea for you as well.

I use Aweber because it fits my system perfectly. It is easily scalable and you can start off small and for very little money. This worked great for me and the most of the people I learned the business off of where using Aweber so I gave it a try and have been with them ever since. It may or may not be right for you so compare it to others to see if it is right for you.

Here are some links to other popular autoresponder systems.

Aweber

iContact

Get Response

Email Aces

Making a wise decision before starting a marketing campaign can and will make a difference. Yes, you can change to a new autoresponder later, but why go through the hassle if it’s not necessary. Choose wisely.

Know The Programs Available

Educate yourself on your autoresponder before beginning any marketing campaign. Take the time to learn how all the bells and whistles work. Once you know what you’re working with, you’ll be unstoppable. Don’t leave anything on the table that will keep you from utilizing this powerful tool to its fullest potential.

If your autoresponder can do all that you need it to do, and you know how to use it to your advantage, your marketing campaign will flourish.

Now let’s take a look at some do’s and don’ts. This is where an autoresponder will make or break your business. If done right, you’ll discover why everyone and their brothers say, “The money is in the list.”