Alkaline Diet SIMPLIFIED! - Personal Success Journal

MY SUCCESS J OURNAL
Copyright 2005-2006 Michael Murray

All rights reserved. No part of this publication may be reproduced or utilized in any form or
by any means without written permission from the publisher, except as acknowledged
quotes or source information presented in reviews, reports, or research.

Published by Michael Murray

Visit us on the web at:
http://www.AcidAlkalineDiet.com

Note: The information in this book is for educational purposes only and is
not recommended as a means of diagnosing or treating an illness. All
matters concerning physical and mental health should be supervised by a
health practitioner knowledgeable in treating that particular condition.
Neither the publisher nor author directly or indirectly dispense medical
advice, nor do they prescribe any remedies or assume any responsibility
for those who choose to treat themselves.
Copyright 2005-2006 Michael Murray. All rights reserved. Page 2 of 56

MY SUCCESS J OURNAL
Table of Contents

Getting Started: Set Yourself Up To Win............................................................................ 4
Lesson 1.......................................................................................................................... 6
Lesson 2.......................................................................................................................... 9
Lesson 3........................................................................................................................ 10
Lesson 4........................................................................................................................ 12
Lesson 5........................................................................................................................ 13
J ournal Sheets............................................................................................................... 16


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Congratulations on your decision to reclaim your health and vitality!
This section of the Success J ournal is designed to help you create the framework that is
necessary to succeed with this course. Please take a few moments and complete the
sections below.

Why Did You Purchase This Course?

What Would Be The Ideal Outcome Of This Course For You?

What Are Your Top 3 Health Concerns?
The order is not important. What is important is that you recognize and record what they
are. Record them below so that later when you are free of them, you could look back at this
list and enjoy the moment!
1.

2.

3.


MY SUCCESS J OURNAL
My Measurements
Take a few minutes and take stock of where you are. Before you can plot the shortest
distance between point A and point B, youve got to know where point A is. If you dont
know where you are, any navigation effort is a waste of time.
Youll be using this same chart to take measurements once a week, beginning with week 1,
before you begin the program.

Week 1 Week 2 Week 3 Week 4 Week 5
Date

Weight

% Fat

Neck

R- arm

L- arm

Chest

Waist

Hips

R- thigh

L- thigh

R- calf

L- calf


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Homework I tem #1:
First, lets figure out how much water you actually drink each day. Count only the
ounces of wa er, not soda, coffee, or other flavored or carbonated liquids. If you are
counting cups, multiply the number of cups by 8 ounces to get the amount in ounces.
Record your daily water intake in the space provided below.
Next, using the formulas listed in the course material, calculate the total amount of
water you need to drink, and record it below.

The amount of water I drink per day right now (Today):

oz.
The amount of water I need to drink each day (Target):

oz.

We need to set a schedule to get you up to the amount you need to drink by next
week. So lets figure out how many more ounces of water you need to drink in order
to get to your target. Calculate this using the following formula, using the Today and
Target values you recorded above:
Daily Increase = (Target Today) / 7
If the number for the Daily Increase seems to be too large for your comfort, you
could change the 7 to a larger number (it represents the number of days over
which you are going to reach your Ta get value). r
Now lets set up the schedule. Fill the table on the next page with the amounts of
water you need to drink. The amount that appears under the Target Amount =
Today + Daily Increase column is the amount water you would drink on the
weekday (listed under the Weekday column) on that same row.
I have provided an example for you to see how to do this. In the example, I have
assumed you drink 3 cups of pure water today, and your Daily Increase number
came to 12 ounces. You would then drink 36 oz. on Monday, 48 oz. on Tuesday, 60
oz. on Wednesday, and so on.
Please note: This is provide to you as a general guideline and is not meant to
diagnose or subscribe treatment for any illness or malaise. Consult a physician before
making any changes to your diet. In the event you use this information without your
doctors approval, you are prescribing for yourself, which is your constitutional right.

MY SUCCESS J OURNAL

Date Weekday Today Amount
Target Amount = Today
+ Daily Increase
Example: 3/1/04 Monday 24 oz 24 + 12 = 36 oz
Example: 3/2/04 Tuesday 36 oz 36 + 12 = 48 oz
Example: 3/3/04 Wednesday 48 oz 48 + 12 = 60 oz

Homework I tem #2:
Write down 5 of your most favorite physical activities in the space provided below. It
goes without saying, but dont include things that require you to be sedentary, like
watching TV. The point is to move your muscles in ways that help your lymphatic
system. So dont cheat yourself out of the results you deserve.

My Top 5 Favorite Physical Activities

1.

2.

3.

4.

5.


MY SUCCESS J OURNAL

Now circle the one that you are committed to doing for at least 15 minutes each day.

Homework I tem #3:
Use the J ournal Sheets included at the end of this booklet to record your daily food
intake, moods, sleep, etc.


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Homework I tem #4:
Use the sample menu provided in your course handbook and the space provided
below to design a menu for all your meals next week.

Breakfast Lunch Dinner
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday


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Homework I tem #1:
Which of the changes I suggested in the course handbook can you make right away?
Write these here and commit to consciously and purposely practicing at least one of
them each day this week.

The Changes I am Committed to Making

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.


MY SUCCESS J OURNAL

Homework I tem #2:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Homework I tem #3:
Use the J ournal Sheets included at the end of this booklet to record your daily food
intake, moods, sleep, etc.

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Homework I tem #2:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday


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Homework I tem #1:
If you did this homework assignment in Lesson 1, then you can skip the first part and
go straight to marking the calendar template below.
Otherwise, now is the time to do it. Write down 5 of your most favorite physical
activities in the space provided below. It goes without saying, but dont include
things that require you to be sedentary, like watching TV. The point is to move your
muscles in ways that help your lymphatic system. So dont cheat yourself out of the
results you deserve.

My Top 5 Favorite Physical Activities

1.

2.

3.

4.

5.

Now circle the one that you are committed to doing for the next 30 days, and mark
the days you will be exercising in the calendar template below (see next page).


MY SUCCESS J OURNAL

Mon Tues Wed Thurs Fri Sat Sun

Homework I tem #2:

Monday

Tuesday

Wednesday

Thursday

Friday


MY SUCCESS J OURNAL
Saturday

Sunday


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Use the sheets on the following pages to record your daily activities, the meals you ate, how
you felt after each meal, your energy levels, your moods, how you slept, etc. Be sure to
include any other measurements you normally take, like blood pressure, blood glucose
levels, etc. I have included a sample page to show you how to fill it out.


MY SUCCESS J OURNAL
J ournal entry for
My Measurements

The number of hours I slept:

My overall energy levels:

My overall mood:

Other:

Other:

Other:

My Exercises

I performed this exercise:

For how many minutes:

My Meals, Water, and Supplement Intake
Meal Water
Supplements: Oils/
SuperGreens/ Super
Soy/ BioLight/ Others
How I felt afterwards


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


MY SUCCESS J OURNAL
J ournal entry for
My Measurements



My overall mood:

Other:

Other:

Other:

My Exercises



Meal Water
Supplements: Oils/
SuperGreens/ Super


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MY SUCCESS J OURNAL

Copyright 2005-2006 Michael Murray

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