In this video, we're going to look at your goals goals for the 60 days that you're going to be on this course. So over the course of 60 days we want to achieve something and we want to achieve something concrete so we don't want to just have an arbitrary goal to lose weight or you know, feel a bit better or we want to actually put it down in writing specifically, so that we can measure your progress and to give you something you know really good to aim for and and just see after the 60 days, how far you've come. So this is your goals workbook. So you can find this in in the area below below this video. So download that PDF workbook and follow along. Or you can follow along we obviously you can follow along in this video, but afterwards, you'll want to go and look through and choose your goal.

As we'll talk about, so 60 days, you're going to be achieving three goals. But let's start off with a roundup of the most popular goals. So what you see here is a list of the most popular goals that people want to do when it comes to weight loss. And this is based on surveys that I've sent out to thousands of people over the years on my subscriber list at alkaline diet health tips calm and Laura Wilson online.com and yours are most likely to be found here. So here are the goals in order of popularity. So number one is to lose weight.

You know, everyone wants to lose weight. I've rarely met anyone who doesn't want to lose weight, just you know, even if it's just a pound or so, just to get off that last little bit of fat. Anyone who says that they don't want to lose weight, they want to gain weight. They're not looking to gain fat, are they I know lots of bodybuilders who still want to lose weight as in they want to lose fat, but they obviously want to gain weight in muscle. So when I say weight or when you say lose weight, it means lose fat and we all want to be that little bit leaner, don't we generally So, so lose weight is number one. Here a lot he symptoms of a disease.

So you know, whether it's diabetes, heart problems, psoriasis, lupus, COPD, cancer, you know, the list goes on and on arthritis, rheumatoid arthritis, stomach problems, digestive problems, allergies, you know, Will. Yeah, many people have a lot of symptoms that they actually just want to heal or ease the symptoms of. Thirdly, is to eat more alkaline for prevention of disease. So more and more people up Coming aware of the benefits of the alkaline diet and are actually being very proactive, which is fantastic and saying they want to get more alkaline, they want to include more alkaline foods for prevention of disease. Next one have more energy throughout the day. So without the need for caffeine without slumps, afternoon slumps.

So just having a sustained good energy throughout the day to reduce pain, which is linked to Hilari symptoms of disease, to quit smoking, if you haven't done so already, or if you you know, if you smoke to get fit or get fitter, get better sleep, so whether that's getting longer sleep or just better quality sleep or getting to sleep earlier, that's a big one, improve looks and youthfulness but to do it naturally, you know, whenever people come and and, you know, are interested in something like the alkaline diet, and they want to improve their looks, you can guarantee it that they want to do it in a natural way. They're not interested in, you know, Botox liposuction, that kind of stuff because it doesn't go hand in hand with a healthy lifestyle. So people want to find a way to improve their looks and beauty with natural methods improve mental sharpness and concentration.

So to be able to perform better, whether that's at work with your children, just to have more more concentration, so if you'd like me to maybe write a book or get get a project done and we'd be able to sit down and focus on it and improve my memory as well as another one. Okay, next one. So gain lean muscle and improved body tone. include more raw foods in my diet. A lot of people say that they raw food, raw food diet is is gaining popularity. And I meet a lot of people who who see the benefits of raw food and wants to incorporate more raw foods day to day.

Help your family better. That's another big one. A lot of people I see To say that well yes, I'm I'm making some good changes, but I really wish my husband would eat less meat or for years, my kids would eat more vegetables. So I say yeah, that's that's a big goal for a lot of people improve sports performance and recovery, and to complete a sports events and maybe something like a 10 k run or five k run or bodybuilding competition. So that's your main goals. And I can pretty much guarantee that, that your goals that you want to achieve will fall in that category.

So what I've done to make things easy for you is I've gone ahead and I've given you three possible choices of specific goal that you could achieve within the 60 day period. That fits into all of those categories we've just talked about. So you know, losing weight, quit smoking, reduce pain. So I've made it easy. I've sat down I've wrote for each one of those things, three goals. So you've got a choice and this the each one is kind of dependent on your level of commitment and and you know how much how much you actually want to achieve within that, that headline goal if you like.

So let's take a look at some examples. And what you're going to do at the bottom of this of the workbook or in a file on your computer or laptop or mobile device, is you're going to make a note of the goals that you're going to choose. So what we're going to do, we're going to go ahead and choose three goals from all of these goals that we're going to look at now. And that's what you're going to achieve within 60 days. So the first one as an example lose weight so your goals could be and you pick one of these, you don't have to pick one for every single category of goal you just pick three goals overall. So say you wanted to lose weight say that was definitely one of your goals, which to be honest, if you've got this course it probably is likely to be Do you want to shed five pounds of fat?

Do you want to shed 10 pounds of fat Do you really want to go for and shed 15 pounds of fat. Now, obviously, you know, to shed 15 pounds of fat is going to be more more tough than to shed five pounds of fat. So this is based on like how much weight you need to lose your commitment to it, how much time you can dedicate to doing exercise, and how willing you are to stay disciplined. And just really just cut down on what you're eating and get rid of all the kind of little bits around the edges that might be keeping you keeping the weight on, you know, the odd beer here or there or fatty food or whatever. So you'd pick one of those goals. And just to let you know that to lose five pounds of fat, that's roughly 300 calorie deficit per day that you need to be in.

So to shed 15 pounds, that's almost it's almost 900 calories deficit per day. So I would say that's on the very high end, too. To be in deficit of 900 calories a day is going to be very difficult. So only choose the 15 pounds if you've got a lot of weight to lose and you're going to be losing weight easier and quicker if you've only got you know, if you only a small little bit bigger than you'd like to be, you don't want to be aiming obviously to lose 15 pounds. So yeah, that's lose weight so you'd pick one of those and whichever one you choose, so say say I chose number one shed five pounds, then you would make a note of that number. So go number one, and then you'd scroll all the way down or go down to the bottom of this workbook and you enter Goal number one, and what that goal is he writes it out.

Okay, so the next one he'll or he symptoms of a disease or pain. So I've kind of put lump the two things together disease and ease pain into one goal set. So to reduce specific symptoms of a disease so cholesterol, so maybe you want to move down a couple of points. On your cholesterol, blood pressure, you want to improve that, or blood sugar. So these are things which if you've got some kind of disease, you're monitoring where you're at, and you're going to be looking at the progress you're making. So again, it's very specific, it's very measurable, reduce pain by 10 to 50%.

So this is a kind of perception thing. So what you do is, you write down the amount of pain you're in, day to day for about a week, on a scale of one to 10. A week before you start your new way of eating and this course, and then you'd measure that as the week's Go on, in comparison with that original perception. So this is very much you know, a scale of one to 10 one being I'm in no pain or zero being no pain 10 I'm in you know, an absolute agony. See, you'd mark on your own perception of where you're at pain wise, and then monitor that as the weeks go by. And the final one is reduced perceived or at Need for medication?

So if you're taking medication, how much do you feel that you need it? Or are you able to reduce it or come off that medication? So a disclaimer, obviously, you need to check with your doctor before doing anything like this, but um, but yeah, you want to be monitoring your perceived or actual need for medication. Now, the next goal is an interesting one. Now, this is a mandatory goal, which is why it's in red. So a mandatory goal for this course, is to eat a more alkaline diet for prevention of disease.

This is one of the most popular goals that I hear people say they want to achieve. And you've got this course because you want to alkalize your body. And so what we're going to do, I want you to choose one of those goals within this goal. So complete a five or seven day rule, alkaline or juice detox. Okay. So that's the first one.

Second one is to complete the alkaline five diets and meal principles for 21 days. So go and look at the principles of the alkaline five diet in other videos. And, and I'll get me up to speed on what those principles are. So you can do this for 21 days for three weeks or, you know, if you really feeling motivated, do it for full 60 days, which would be just fantastic. 21 days is great, that's, that's a long enough period to set new habits in place. 60 days is just going to really cement those new eating and lifestyle practices that you're going to be doing.

Okay, so the next goals I'm just going to go through the headlines and and talk about things. As I as I feel necessary, I'm not going to go through every single one basically is 42 goals that you could choose from and we're picking three, so have more energy throughout the day. So maybe you want to feel less sluggish in the afternoons. Again, that's a perception score. So you'd make a note of where you're at prior and then you make a note of any more provements as the week's go on days and weeks, Increase Levels of movement and reduce setting time to one to five hours per week. Quit smoking.

So again this the scale reduce smoking by 50%. So if you smoke 10 cigarettes a day at the moment, cut down to five a day, reduced by 75% or quit smoking altogether. Getting fit this is based I've just based it very simply on hours of exercise. So it's not looking at type of exercise or anything like that. It's just looking at quantity of time you're spending exercising, okay? So and this can include walking as well get better sleep.

So there's different things here. So the first one is to improve the length of your sleep, so by one to three hours, so that's if you're looking to get more sleep per night. second goal is about removing anxiety and stress and insomnia and waking in the night. And the third one has to do with just waking in the morning and feeling really refreshing. Because I meet a lot of people who are just they wake up in the morning and they're just still really tired they find it really difficult to get out of the bed. I have bed I I'm great in the mornings I wake up and I'm I'm ready to go.

I've got loads of energy. So yeah, that could be one of your goals, improve looks and youthfulness naturally. So this is to do with first goal is about your skin. So reduce or clear skin problems or acne. Second one has to do with firmness and tone of your skin and the third one is about looking noticeably younger and fresh faced, improve mental sharpness and concentration. So I've given specific things which will highlight to you that you've improved that mental sharpness and concentration.

So for example, you could read one to 10 books during this 60 days, which is really gonna Yeah, just help improve that sharpness and concentration. Be able to concentrate on a task for at least 15 minutes at a time, for five times a week. So if you're in an office job, set a timer There's various different free applications you can get online that you can literally sit and time yourself for 15 minutes. 15 minutes is a long enough time to be sat on a computer concentrating or writing or if you've got some kind of, you know, office based work to do, then yeah, make a note of this and 15 minutes to start with is quite a hard time so no distractions, no looking at Facebook, no looking at emails, no taking phone calls, you sit and concentrate on your task at hand for 15 minutes.

And then the third one is to complete a specific project. So maybe you're you've always wanted to write a book or you're in the middle of knitting a sweater or you want to decorate you know how your house or something. So it's a specific project. And if it can require a level of concentration and mental sharpness, then then that's really good. All the better. Next one, gain lean muscle improved body tone.

I've just done this. Again, very simple about lifting Wait. So once a week, twice a week, three times a week. So it's not about the type of stuff you're doing. I'm just literally saying that if you lift weights, you're going to gain lean muscle and you're going to improve your body tone. So it's just about the quantity of time that you're doing that for.

If you're looking to include more raw foods in your diet, which you will be doing by following this diet plan anyway, but what goal Do you want to achieve 30% 50%? Or do you want to do 100% raw foods for a period of time, help your family better. So this is about experimenting to find some vegan meals or smoothies that you can include in your family's diet per week. So, first one is one to two meals second is three to 536 to 10 meals a week. Next one sports performance and recovery. So first goal improving your personal best time or result in a sporting events.

This is about doing a competition or event. Next one is just about day to day training. So improve your speed endurance or weightlifting lift strength in a specific activity. And the third one is about recovery time. So your recovery time between sessions of exercise. And then the final set of goals is around completing a sporting event.

So first one train for in complete a some kind of run. So a five k 10 k a half marathon. I've put the next one which is still running in a category on its own, because so many people have this as a goal and that's to complete a full marathon. And then the third one is to enter a sports bodybuilding or dance event competition. So if you're not into running, but you'd like rowing or you're a bodybuilder or you're, you're a dancer and you want, you've got competitions, you could enter, then you put it under that goal. So as you can see here at the bottom, I've got a space which says your three goals and then there's a space to enter those three goals.

So as I mentioned before, make a number of your three goals. Make a note of the number so you know, it could be like 40 and 30 Next and but you always want to pick one from this mandatory goals, you're always going to have seven, eight or nine. And then pick two others from anywhere else in the in the goals workbook. Make a note of them. And that's what we're going to be aiming for for the 60 days.