Category: <span>Life Coaching</span>

Weight Management / loss Paisley - Special Offer
Life Coaching • • • • • • • • By Mark Pettigrew 0 Comments

Weight Loss Are You At A Loss With Weight Loss?

Don’t you think the way you think about weight loss can have you piling back on the same old weight?

Wouldn’t you agree that your results about what you want are determined by how you talk and think? Well for me weight loss is exactly the same. weight loss image

Look:

If you speak in a certain way then your results will be in the way of your inner talk even if it is at an unconscious level you are messing up your results and your head.

Listen:

I am not going to promise you an overnight avalanche of fat falling off your body. But what I will promise is that if you read on I will open your eyes to some really simple powerful stuff.

The bottom line is that:

I am going to show you how to get rid of sabotaging language and start to use words and thinking that helps you “get shot of fat”

I can’t emphasise this enough:

The weight loss industry in part has been set up to make you fail. let’s face it this industry needs repeat customers to keep buying and buying its products over and over again.

Crappy language 101 (the positives)

  • Diet – the first 3 letters spell DIE. An unconscious failure word. Spot this and never use the word again in reference to what you are doing. Stop saying DIET NOW.
  • Loss – when you lose something you search and search for it until you find it. Think about when you lost your house or car keys. This is a failure programme already running which keeps you searching for lost weight. Stop saying LOSE NOW.
  • Weight – weight loss is unspecific and just refers to a part of you so your energy is depleting because it focuses on weight. Whatever that even means. This is a confusion in itself. You need to be after FAT. Stop saying WEIGHT NOW.

Specific compelling and motivating language 101

  • Body fat – this is what you are after getting rid of. Let’s get specific on what we are targeting here. If you talk about fat then its raw, emotional and real and this can really drive you forwards. Start talking about FAT NOW
  • Shedding, binning off, demolishing, dissolving, eradicating fat. All of these words imply the fat is going and gone for good with no desire to have it back. Start using words that mean it’s gone for good NOW.
  • Using “I am” “I can” “I will” statements that imply intent and direction. Never use “I should” or “I will try” as these have failure built into them. Start using these words Now.

The last word from me on weight loss:weight loss image

This is about personal power and not allowing it to leak to other things or people. A diet implies you are giving away your power to a thing outside of yourself – a diet. You are all the power you need and a diet won’t keep you motivated. Tap into your own inner resources like setting goals, having a vision and using people, the internet, and other resources to make things work for you. And hypnotherapy can be amazing to do that! Have a real emotional, raw, compelling reason for doing it as this is truly motivating. Really work this one out and you will succeed.

OK, so the very last word!

When people say to you “you look great now” “oh you have lost a lot of weight” take the compliment, thank the person and say to them “thanks for noticing, I look and feel great and I agree with you” (people love to be agreed with trust me) So for more information on this please check out Weight Loss Hypnotherapy

Remember:

  • You must remember to make this about you and give yourself credit for the tiniest change. Note it in a book or in some written form.
  • If you can look back and give yourself credit for the tiniest change and note it in a book or in some written form this is a record and proof.
  • If you can look back as the weight falls off and your jeans are slacker take careful note and give yourself credit consciously this is important for motivation.
  Thanks again for reading my editorials and if you want to talk things over please contact me HERE for more information on Weight Management not weight loss 🙂

Mark

   

Book a FREE 15 minute success strategy consultation with me now.

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Life Coaching Self-improvement Stress • • • • • By Mark Pettigrew 0 Comments

“Quietening The Critical Voice” – Life Coaching Series

Coaching yourself to shut down an annoying voice in your head.

 

Many of us have or have had a voice in our head that just won’t shut up, go away or quieten haven’t we?

 

The truth is we all have a voice inside our head and thankfully and in, most cases it’s our own voice. and that’s just called thinking.

 

But some people have a voice that criticises them, is too loud or just won’t shut up or give them peace. I have had it in the past myself where my own inner dialogue just drove me to distraction and literally did my head in.

I have had it in the past myself where my own inner dialogue just drove me to distraction and literally did my head in.

coaching

 

It is my intention to show you 3 simple life coaching techniques to either shut down that voice for good or take control of it.

Interested in learning them?

 

The first and in my opinion the most powerful is changing the way you write. Yes, a simple stroke of a pen can shut that voice off completely.

Through graphology taught to me by Mike Mandel it can be spotted and remedied.

If you write the cross bar when writing the letter T from right to left you probably have an overbearing inner voice.

By writing the cross bar from right to left you have set up “willpower directed against self”

The simple coaching remedy = write the cross bar from left to right. It’s that simple and powerful to change immediately.

 

The second – slacken your jaw, let it shift slightly forward, relax the jaw and breathe calmly. Yes, it’s that simple and powerful.

 

The third – whilst having a slackened jaw as above – Touch your tongue to the inside of your upper teeth. To supercharge this imagine you have a droplet of water between your tongue and your upper teeth.

To supercharge this imagine you have a droplet of water between your tongue and your upper teeth.

 

So as I said all you need are 3 simple and powerful coaching techniques to take control of your head.

 



Easy NLP technique "Quietening the critical voice" (2019)


 

Once again thanks for reading my life coaching editorials. lease allow yourself to comment below and tell me what you want me to write about next.

And please comment below and tell me what you want me to write about next.

 

Best wishes

coaching

Mark

Confidence Life Coaching Self-improvement Stress • • • • • • By Mark Pettigrew 0 Comments

Diagonal Reframe – Life coaching series

Diagonal Reframe – Life coaching series

Diagonal Reframe - Life coaching series

So continuing this life coaching series with the diagonal reframe NLP technique. This can change how you feel very quickly and move you into a resourceful state in an instant.

 

The diagonal reframe is a brand new technique and cutting edge so please stay tuned for how to do it in this post.

 

This has been taught to me by my mentor Mike Mandel. Mike has continued to be at the cutting edge of personal change and communication since 1975. He still continues to astound us with what he brings to personal development.

 

So the great news is that the diagonal reframe is quick, easy to do and changes emotional issues in an instant. So follow the procedure I will outline now. Or just skip to the video right at the bottom of this post.

 

Remember when you reframe something you change the way you feel, view or consider something to a completely new perspective.

 

The diagonal reframe and how to do it with ease.

 

Take a feeling and as an example feeling lazy. Take that feeling and really get in touch with its embodied intensity and how it actually manifests and feels in your body.

Note: this is not for trauma

 

  1. Stand with your shoulders and head looking forward comfortably locked in that forward position. Look down and to your right. Almost as if you are looking just to the area to the right of your right foot.
  2. Really get a sense of that emotional feeling of lazy being in this area and manifest it physically. Really work this feeling up and intensify it.
  3. Imagine you take it between your hands and grab the lazy feeling.
  4. Move the lazy feeling from this area and move it through the area of the bridge of your nose. Then up to your top left.
  5. Notice the picture that the lazy feeling has now become. If you see a picture then good. If you are like me and you just know what it is by words then that’s good too. If you have to pretend what the picture is then just do what works and allow your unconscious to tell you what it is.
  6. Smile, breathe, shut your eyes, shake off your body and relax.
  7. Now notice how that feeling has completely gone and check it has worked.

 

The diagonal reframe is that simple and easy to do.

 

Note: If you are left handed the following video explains that the positions are shifted to the bottom left and then to top right.

 

If this is not working for you then you really have to get the physical feelings and manifest them and trust that you can and will do this.

Also, trust what your unconscious mind throws up as a picture just trust it. As I said it could be an actual picture.

Or just words so just accept them or if you have to pretend then just pretend.

 

Please see this video of how to do the diagonal reframe and how easy it is to do.

 



The easy diagonal reframe personal easy NLP technique (2021)


 

For my areas of coaching please click HERE

And also to book a free 30 minute consultation please click HERE Now!

 

Once again thanks for blogging with me and please comment and contact me to discuss anything I can help you with.

Mark

 

Life Coaching Self-improvement • • • • • • By Mark Pettigrew 0 Comments

6 Point Energy Tapping Technique – Life coaching series

6 Point Energy Tapping Technique – Life Coaching Series.

 

I have continued this life coaching series with an energy tapping technique you can use anywhere. The whole point of this series is to empower you with skills that will change your current state and reality quickly.

 

This technique is completely new and from a  master of personal change and communication. Mike Mandel has been an expert in this field since 1975 so stay tuned for something completely new.

 

If you know anything about this I’m sure you will agree that many energy tapping regimes are complex, take time and mental effort to remember and apply so can be awkward to master.

The great news is this energy tapping technique is simple, powerful and easy to learn.

6 Point Energy Tapping Technique - Life coaching series

 

I will take you through it point by point then show you in a youtube video you can use if you prefer to reference it there.

 

The technique is usable for emotional issues as well as physical aches and pains as well.

Which makes this a great all round resource to carry with you in your back pocket and use.

So how to do the energy tapping technique.

Note: When tapping, tap in the spot I show you in the video around 7-10 times with a force that you know you are actually tapping with some force but won’t hurt or bruise yourself.

 

  1. Firstly score the thing/issue/problem/situation that you want to change. Use a scale of 0-10 where 0 is completely flat and has no pain or emotional intensity at all. 10 is the maximum discomfort it could possibly be.
  2. Tune into the physical and emotional feeling of the thing that is bothering you that you want to change and manifest it completely (also score it again) and keep it present.
  3. Tap on the top of your head 7-10 times saying “let it go, let it go, let it go” each time you tap. You can say this out loud or in your head.
  4. Tap on the front of your forehead with your 4 finger tips vertical 7-10 times saying “let it go, let it go, let it go” each time you tap.
  5. Tap on the edge of your eye right on the bone saying “let it go, let it go, let it go” each time you tap.
  6. Tap right under your eye on the radial part of the bone saying “let it go, let it go, let it go” each time you tap.
  7. Tap on your collarbone saying “let it go, let it go, let it go” each time you tap.
  8. Hold onto your wrist for the time it would take 7-10 taps saying “let it go, let it go, let it go” each time you tap.
  9. Breath in, then breathe out, dropping your arms saying “Peace”.
  10. Shake off your body and let go of the process completely.

 

Now score the thing you were working on again and once you have a number do the complete sequence over again.

Re score at the end and continue doing this until the thing you are working on is at a score of zero and completely flat.

 

Please see this video for the whole process of the energy tapping technique.

 



6 point energy tapping technique (2021) anxiety, stress help Paisley - Click here please


 

 

Note: please make sure you are well hydrated for this and away from electrical sources and technology like computers and mobile phones.

 

I would like to give credit for this energy tapping technique to my mentor Dr Mike Mandel and you can find his website here.

 

If you want more information on detailed life coaching please click Here.

Or contact me HERE for a free 30-minute consultation Now.

 

Once again many thanks for following my blog posts and please comment below.

 

Best wishes.

Mark

Confidence Life Coaching Self-improvement Stress • • • • • • By Mark Pettigrew 0 Comments

The Literal Reframe NLP Life Coaching Technique

This is a personal life coaching NLP technique called Literal Reframe NLP Life Coaching Technique you can take anywhere and do anywhere where nobody even knows you’re doing it at all.

 

The beauty of this is that you can change a past event in your mind so that the emotional intensity is changed within the neurology and chemistry in your brain thus re-coding that event inside your brain. So if you do that you will no longer be affected in the same way you were

 

So if you do this simple technique you will no longer be affected in the same way you were before. So can create emotional freedom and brain changes and can be happier, more productive and free to run your own brain in a way that serves you.

 

I will post a step by step video after the written run down for you here for the Literal Reframe NLP Life Coaching Technique

 

  1. Pull up a picture/image / event of something you want to change
  2. Freeze frame that picture at the emotional intensity point of the memory (this is a crucial step so please take care to do this)
  3. Make the picture black and white
  4. Make the picture grainy and indistinguishable
  5. Push it away with your hands as far as you can so its small into the distance
  6. Place a picture frame around that small, dark grainy, indistinguishable image you can’t make out and place it on a wall in your mind
  7. Place a picture light above it like the ones in picture galleries or museums
  8. Physically reach out and switch the light on with your hand
  9. leave it all there as it is now
  10. Now close your eyes, breathe, stand tall and confidently and shake off your body and get on with your day.

 

Tomorrow check that event in your mind and you will find you have re-coded it in your brain and it is now quite different.

 

See below for a video to help even more with this simple and very powerful Literal Reframe NLP Life Coaching Technique.

 



NLP effective technique - Literal reframe technique (2019)


 

So check tomorrow and you will find the emotional intensity has changed and you have actually recoded your experience of it internally in your brain. It’s as simple as that.

 

Once again thanks for following my posts and feel free to comment, share and message me privately for a free 30-minute consultation by clicking HERE now.

Mark

 

Life Coaching Self-improvement Therapy • • • • • By Mark Pettigrew 0 Comments

Starting your own journey of change

Change – Creating That By Yourself

I have spotted something really useful by people who have worked with me successfully that I want to share with you. It has made me wonder if people even realise that this is a big part of change and that they would just benefit by understanding what I have seen.

Are you interested yet to know about it and what I have seen and experienced for myself?

 

Starting your own journey of change image

 

Well for me the people that can take the first step them self of getting in touch with me via text, email, facebook or any other electronic format have started their own change process is the first thing I have seen that works straight away.

 

People that take the initiative have consciously or even unconsciously started their own process of change from that instant they get in touch with me because it’s a crucial step.

 

Then people take the next step of having a free consultation by phone or face to face with me. This for me is really useful so they can just feel heard and I can understand what they want to change. It’s really important you are heard and listened to deeply and actively so you know you have been heard and understood in the aspect of what you want.

 

This builds trust before we even meet and helps you to know that I am the right person to help you to get to where you want to get to. Then they go ahead themself and make a booking and pay for it before they come here which is a further commitment to what they want and change.

 

So when we meet face to face to create change and start that journey you have already started it because you initiated the beginning. This may sound very simple and maybe too simple but trust me the people that take the time and effort to make sure they have done the above get far better results just by doing these steps:

 

  1. Make  contact with me (Contact me here Now)
  2. Book a free consultation (Reserve one here Now)
  3. Book and pay for a session upfront and in advance

 

I really felt this was important to write about and give credit to people by bringing it to their awareness. It is my mission to help people see that they are far more powerful than their problems. Working together is important to create change and yet you can do those things easily when you decide what you want.

 

Once again thanks for blogging with me and I really hope you will comment, share and contact me so I can help you.

 

Best wishes and thanks again.

Mark

 

Life Coaching • • • • • • • • • By Mark Pettigrew 0 Comments

Separate The Bad Habit From The Intention

Is your bad habit just pure bad?

What if it had a lot of good in it too?

 

 

bad habit life coaching editorial image

 

 

 

 

 

 

 

 

 

 

Most of us don’t challenge the way we think because we generally agree it’s just the way we are which is a social protection mechanism and a bad habit. I bet you have heard something like this many times “you can’t teach an old dog new tricks” or ” a leopard doesn’t change its spots”

 

This really is a big fat lie that keeps us all safe and comfortable huddled together agreeing with each other in comfortable bliss and safety but have you ever wondered why we stay stuck with a bad habit?

 

This is really common so please just consider this with an open mind. A major premise of NLP – Neuro Linguistic Programming is that the sub-conscious mind will never do anything to harm the person and everything it does is for a positive reason.

 

Sometimes I talk about it in this way to help people consider it differently – I often ask smokers what do you get out of smoking and most times they say “absolutely nothing”. Point to note is smoking is the bad habit.

 

Then I ask this “what’s the positive intention or positive purpose of smoking?” which sometimes can take a bit of teasing out of the person and it usually includes the following –

 

“I get to leave the office for a quick fag” “I get to relax after a long day” “it stops me killing the kids” “It helps me feel good” so the positive purposes or intentions of the bad habit are Comfort, relaxation, safety and freedom to which the light bulb comes on and they then realise they smoke for very good reasons. So no more denial about getting absolutely nothing out of smoking.

 

This is a turn around moment in the conversation realising there are positives in a bad habit. But more than that is the sense that it’s not all bad so a person can see that beating them self up doesn’t help them progress to reconsider a bad habit as something else entirely.

 

So without considering this turn around this is why we can stay stuck with a bad habit because of a rigid belief of the event that created it and those circumstances.

 

So the point here is that by loosening up the grip on the belief and seeing the story about the bad habit in a different way can really help you start to make changes.

 

What would happen if you took some time to think about the positive intentions of decisions and beliefs you formed from past events rather than just accepting them as rigid stuck problems? I mean really consider why you did things and find the positive rather than the actual past event that happened only which keeps you stuck.

 

Deliberately look for the positive of the things you thought of as problems to redefine your relationship to past events and give yourself a different way to think about habits.

 

You never know you might give yourself a bit of a break and see new possibilities and choices for progress and change because people really do change when they find a way to look at things from a new perspective that consistently works.

 

It’s amazing what happens when you change your relationship and story with a past event and how that can help you create new possibilities. It might even make you smile when you see a positive in there and that in itself is all it takes to start the process.

 

Please contact me HERE about a free 2-hour coaching session Now to consider new and better ways to change your future rather than just letting it happen.

 

Again thanks for blogging with me and please comment, share and like this editorial.

 

Marko

 

 

 

Life Coaching • • • • • • • By Mark Pettigrew 0 Comments

Are you fed up with the same old story?

What's your story then? life coach editorial image

 

What’s your story then?

 

Are you getting stale or bored because of the same old story your trapped inside? Need to say things out loud to make you feel alive in your workplace or at home? Well read on and tell me what you think after!

 

Life coaches are here to serve you and not to please you and that may sound provocative but is completely the truth and that’s the way it needs to be to shake people out of their stories. Your situation depends on you being able to honestly dig down into that story and situation skillfully to see what’s happening and how it affects you for good or for bad.

 

Yes it is uncomfortable having to go into the nuts and bolts of your life or the story you created but more and more high achievers are doing that. And with professional objective strangers like me to help them cut through the crap of their story about their life.

 

The closest people in our lives are not objective enough to help us as they are far too close to our stories and form part of the narrative. They also can’t tell you what you need to hear because they have a relationship with you and are part of the cast.

 

Most offer well-meaning advice that you might up ending up resenting or dismissing all because they were never your ideas and that can be painful to go through and even exhausting. Why can it be painful or exhausting? Well have you ever went on someones advice and eventually binned it off because in the end you realised it wasnt your idea? Are you getting the point now?

 

A skilled coach will bring out your own ideas, your greatness, your problem-solving abilities, your resourcefulness and get you to dig deep into your beliefs and habits for meaning. When you do this your story starts to loosen and can begin to change.

 

More often than not we keep going with behaviours, habits and routines that need to be discussed with someone that can see what’s going on from an objective level who can see the process and content from a different perspective and invite you to consider changes.

 

Most people can’t see the woods from the trees because they are so invested into their story that it is just too blurred and that’s where a coach adds value. A skilful caring coach will insist on getting into clarity and meaning of what’s happening for you and at times this is very uncomfortable.

 

Why can it be so uncomfortable? Well people pussy foot around you normally and don’t tell you how it is for loads of reasons like they don’t want to offend you or lose your affection. So having objectivity and not being involved in your life means that a coach must ask questions that encourage you to flesh out deeper meaning and often shock you with their questions or the answers you find.

 

Being asked skilful interesting questions can make you uncomfortable and stretch your understanding and that’s where the magic happens. Once we are awoken by seeing how we do things, what is there and really understanding what we want in a positive sense then a whole new map of your world or story can begin. This is the beauty of being served and not pleased because this is what friends do and coaches don’t.

 

Your direction, values and beliefs are the batteries for your success and can’t be installed by a coach! Coaching is a dance where the coach sometimes leads but the content and new direction is all pulled from within you by asking interesting questions that take you much deeper.

 

Are you fed up being pleased by well-meaning people and need to challenge yourself, your reality or your situation? What would it be like if you had powerful insights on a regular basis and changed that story for ever?

 

“Mark has that rare skill of being able to listen and to hear the message that is not being said directly. I found his ability to prompt me to consider a range of things that have either held me back, or driven me to pursue irrelevant issues extremely helpful.

I would heartily recommend his services in this field. His background and his “people skills” give him the ability to home in on the areas a person needs to focus upon. I’m very grateful to him for the insight he has given me.”

Patrick Cox image for What's your story then? life coach editorial Patrick G Cox – Germany

 

If you want to experience a complimentary 2-hour deep coaching session face to face or over the internet then please click HERE now where we can have a powerful conversation together and start changing that story.

 

Thanks again for reading my editorials and please feel free to contact me, comment, like and share.

 

Mark Pettigrew Image for What's your story then? life coach editorial

Marko

 

 
Life Coaching • • • • • • By Mark Pettigrew 0 Comments

Are you leading by agreements or failing because of expectations?

Are you leading by agreements image for life coaching editorial

Agreements:

  • Harmony or accordance in opinion or feeling:
  • A negotiated and typically legally binding arrangement between parties as to a course of action:

 

I recently listened to an amazing audio by Steve Chandler outlining how we fail regularly because of what we expect from people and our unclear needs from them because we lack agreements.

 

I am going to make an assumption here that everyone wants some form of success in their lives right? Well the thing is that if you are leading people or leading yourself to success then expectations will cause you major and regular problems if you are not careful.

 

Expectations create fuzzy blurred and open-ended situations and outcomes. And they just set people up for trouble and arguments about what one person thought was being asked of by another person and where the other person believed it was the other way.

 

Expectations often create conflict, doubt and uncertainty if they are not nipped in the bud at an early stage. Expectations lead to hassles, missed deadlines, non-productivity and the list can go on and on I’m sure you would agree.

 

So people that lead well and clearly outline what they actually want from the organisation, people, products and the process through their agreements. They then set out how everyone works together in a plan because of their vision set out through that agreement.

 

Agreements can create clarity, creativity, vision and boundaries which actually draw out leaders throughout organisations. This is because everyone knows where they stand and how they can contribute to the outcome together by actually being all included in the creation of the agreement.

 

Something to keep in mind about agreements is they can be renegotiated, changed and adapted to fit in with your over all plan. This means when an agreement doesn’t work or is not as relevant anymore progress can be made and also people can be heard when an agreement doesn’t work so moral can remain high because of working together.

 

Steve Chandler says in the audio “Human beings don’t like breaking agreements but won’t live up to your expectations” so knowing that and when you think of how many times you were let down by your expectations of others then agreements make 100% sense for success right?

 

It could also be argued that:

EXPECTATION = Lack of leadership

AGREEMENTS = Leadership

 

So it could be a good idea to look at your life and spot where it’s not working and see what’s missing or needed there to avoid needless failures and confusion.

 

I offer a 2-hour complimentary deep coaching session and if you think this would serve you in an area of your life please click CONTACT and message me now.

 

Once again thanks for blogging with me and reading my editorials. And please feel free to comment and share this editorial.

 

Marko

Life Coaching • • • • • By Mark Pettigrew 0 Comments

What’s Important To you?

What’s Important To You – Life Coaching Editorial Series

 

what's important for you life coach image Paisley

 

Often when I am at events I get asked “what do you do?” and I used to say I’m an executive coach and plenty of times it looked quite an underwhelming answer for the person that asked the question.

 

Now I answer something like this “I help people break out of their limiting stories they call their lives” and I usually follow on with something like “If you think about it we all go round in a story about our lives and parts of it don’t work all that well do they?”

 

Then I explain that I am an executive coach just to clarify the story of what I just said. I noticed some time back when I became fascinated by “deep or transformational” coaching that many coaches want to get right into the HOW of what was going on or needed.

 

I then started to realise that we go round in behaviour habits or patterns that often don’t work and we stick with them and look for an action or How to break the pattern by getting into doing something which doesn’t solve the issue or habit.

 

People can have a very powerful WHY that draws them forward but get tired or burned out by the HOW habit of action that often doesn’t work because of the WHAT that may be missing or even not required because they haven’t went deep enough into their story on what’s been going on in this habit.

 

To give you a very personal insight of how I have worked on this WHAT that was missing for me was around the issue of “self-love” which I worked on with my own coach at a very deep personal level. I had for years been doing all sorts of things and activities that I thought would make me whole and getting burned out and fed up.

 

For me by being challenged about my WHY and by being guided deeper it became apparent that WHAT I thought was missing was actually inside of me all the time and couldn’t be gained by the constant exhausting searching and HOW actions and even bad habits.

 

So WHAT I was searching for was always inside and couldn’t be gained, bought or obtained external to me because it had always been inside of me but I was just blind to its existence.

are you ready for a breakthrough life coaching image for what's important to you editorial

WHAT do you want and WHY do you need it is a very powerful question to ask yourself  to get right into HOW you achieve that vision or goal.

 

Believe me the HOW is crucially important when clarity has been brought into play by getting off the surface and into quality interesting questions at a much deeper coaching  level.

Please contact me HERE to discuss a complimentary 2-hour deep coaching session today.

So what’s really important to you now?

 

Thanks again for blogging with me and reading my editorials and I look forward to being able to help you. And please feel free to comment below and share this article.

 

Marko