Hi. We are back with the Meschino Optimal Living Program’s 7 Steps to a healthy, fit, age resistant body. You are entering into Step 6. By now you have a pretty good working knowledge of how nutrients affect your body, what exercise to do, how the two-staple system works and how anti-aging supplements become important at certain points after the age of forty. Depending whether you are a man or a woman, certain things make more sense than others. You basically have the program. You have the knowledge and you are working through it. In Step 6 we talk about how you actually set your personalized wellness and weight loss goals. Now you have to personalize the program for you and your taste preferences. There are personal circumstances such as your level of fitness. To personalize the program, I have included the actual goal-setting planner in Step 6. You have to personalize it by committing it to paper. Read through the goal setting planner. I am going to ask you to fill out the foods that have been a problem for you and need to be decreasedin your diet. List the meats, dairy products, snacks, and beverages you want to concentrate on more. Ask yourself what dairy products and lower fat animal products you want to add to your diet. What snacks and treats are going to be good substitutions? What about fruits and vegetables? How are you going to get your dietary fiber that helps to clean the colon and lower cholesterol? How are you going to add in the ones that are palatable to you? Committing this to paper is very important. I have put the goal setting planner in the chapter. It is simple. Get a pen and fill it out. You are creating your own personalized program. Now, what about exercise? What is going to be your exact aerobic training program? What are the details of it? How many minutes a day? What distance is it going to be? What is the target heart rate going to be? List the exact resistance training that you are going to do? How many times a week? How many reps? How many steps? How many yoga sessions? How many martial arts sessions? It is important to define all this on paper. What is your flexibility program going to look like? Then you have to list what your weight goals are? What are you going to weigh three, six, twelve months from now? What is your waist measurement going to be three, six, twelve months from now? This puts exact targets in place for how your body shape is going to change. You may ask, "Why am I bothering to do all of this?”. Well, there must be some benefit attached to it. I am going to ask you to answer and write down why it is worth doing. What are the benefits to you if you make the effort andsacrifices? Say, “I crave the discipline necessary to get this great healthy body that is good looking at the right percentage of body fat”. What health benefits are there? What about benefits to my appearance and self-esteem? Am I going to feel better? Am I going to do things I wasn't able to do before? How is it going to affect my quality of life on all these different levels? This is a very important exercise.Don't just look at that goal setting chapter. Take a pen, fill it out and personalize the program so that the book becomes your book, your program. It is specific to who you are going to be as we move forward. So good luck with it and get started.