Achieving your best health in 2025

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100 Goals Club is a complimentary newsletter that specializes in helping you plan your life goals in 10 important areas.

1. Personal Development

2. Health and Fitness

3. Family and Friends

4. Hobbies and Passions

5. Financial

6. Career

7. Adventure

8. Travel

9. Lifestyle

10. Leaving a Legacy / Giving Back

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Quotes

"The first wealth is health." Ralph Waldo Emerson Emerson underscores that health is the foundation upon which all other aspects of a fulfilling life are built.

"He who has health has hope; and he who has hope has everything." Thomas Carlyle Carlyle suggests that health is the cornerstone of hope and the ability to achieve one's aspirations.

"Take care of your body. It’s the only place you have to live." Jim Rohn Rohn emphasizes the necessity of maintaining health to sustain all aspects of life and productivity.

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear." Buddha This highlights the interconnection between physical health and mental clarity, essential for leading a worthwhile life.

"To preserve health is a moral and religious duty, for health is the basis of all social virtues. We can no longer be useful when not well." Samuel Johnson Johnson points out that health is a prerequisite for contributing to society and leading a virtuous life.

"A wise man ought to realize that health is his most valuable possession." Hippocrates The "Father of Medicine" reminds us that good health is the ultimate asset.

"The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years." Deepak Chopra: Chopra highlights the profound impact of health-conscious decisions on the quality and longevity of life.

These quotes collectively reflect the idea that achieving and maintaining good health is integral to living a purposeful and impactful life.

Why is good health so hard?

- Fast food restaurants dominate the restaurants in our cities

- Technology like smart phones and TV's make it too easy to become addicted to a sedentary life

- There are countless different diets and health and fitness recommendations being promoted, making it difficult to know what we should be doing

- The temptations of holidays and special occasions are hard to resist unhealthy eating

- Big pharmaceuticals want us to take their drugs so that they can increase their profits

- It takes such a huge effort to starting and maintaining healthy goals, with many people setting health related goals for the new year, and giving up on them already one month into the year

BUT . . . obtaining and maintaining good health is arguable the most important thing we should be striving for. Achieving your life goals isn't easy, especially if you are not feeling your best.

Life goals in all areas of health are essential to a happy, long and productive life.

The 10 Life Goals at 100 Goals Club are . . .

11 - Eat Healthy

12 - Maintain ideal body weight

13 - Be aerobically fit

14 - Be strong - lift weights

15 - Develop a calm mind

16 - Learn how to prepare healthy meals

17 - Learn self defence

18 - Complete an endurance event

19 - Play a Sport

20 - Develop a long-life mindset

If I was to update these 10 life goals now, I would be changing one of these 10 above to improve your sleep habits. I've learned a great deal since writing my book about the key importance of sleep to achieving good healthy. During much of my working career, I only got about 5-6 hours of sleep per night, which I realize now was not optimal.

You can visit this link for a deeper dive on each of these life goals . . . https://www.100goalsclub.com/how-to-get-good-health.html

SMART Health goal examples for 2025

My suggestions for you and things that Kathy and I are both working hard to continue what has been a 30+ year focus on good health. Focusing on the first five of these goals, here is what we are currently doing, along with a recommended SMART goal which you can personalize for yourself.

11 - EAT HEALTHY We're are eating healthier in 2025, focusing much more on eating ample fruits and vegetables and minimizing our intake of processed foods.

SMART Goal example: By the end of 2025, I will eat at least five servings of fruits and vegetables daily while reducing processed food intake to no more than one serving per day, tracking my progress with a food journal.

12 - MAINTAIN IDEAL BODY WEIGHT While for most of my working career I convinced myself I was at a healthy weight, I realize now that I was at least 10-15 lbs more than ideal weight. I've set a new lower target weight for myself and expect to achieve by June 1st, 2025.

SMART Goal example: I will reach my ideal body weight of [target weight] within four months by adopting a balanced diet rich in whole foods, controlling portion sizes, and maintaining a consistent exercise routine that includes strength training and aerobic activity. I will track my progress with weekly weigh-ins and adjust my habits as needed.

13 - BE AEROBICALLY FIT Three or four times per week, we do a 30 minute cardio / aerobic workout, getting our heart rate up into Zone 2 or 3 and sometimes 4! If you are looking to find a great way to incorporate daily fitness into your routine, I highly recommend you check out the couple Kelli and Daniel who have a great YouTube challenge called "FITNESSBLENDER.COM". Check link below:

https://www.fitnessblender.com

We have been doing these workouts for over 10 years and appreciate the variety of fitness routines offered . . . for free!

SMART Goal example: I will complete a minimum of three 30-minute cardio workouts per week, using Fitness Blender workouts to ensure variety and track my heart rate in Zone 2-4 with a fitness tracker.

14 - BE STRONG - LIFT WEIGHTS Virtually every health and fitness expert speaks to the importance of resistance training in your life. You don't need to want to be a body builder to lift weights. Resistance training with weights benefits everyone. The benefits are numerous. We use the Fitness Blender workouts to incorporate one lower body and one upper body workout per week. We use free weights only without a work out bench. We have free weights ranging from 5lbs up to 40+ lbs per set, including "nested" weights to minimize the amount of space required to store weights. They are easy to incorporate into the fitness blender workouts.

SMART Goal example: I will complete at least two resistance training workouts per week—one focused on upper body and one on lower body—using free weights ranging from 5 to 40+ lbs. I will track my progress by gradually increasing weight or repetitions every four weeks and ensuring proper form through Fitness Blender workouts.

15 - DEVELOP A CALM MIND Deep breathing, meditation, yoga, pilates, Tai Chi are all great ways to develop a calm mind. Choose something that works for you and focus on developing a calm mind. This is so important in the stressful lives that we all live.

SMART Goal example: I will practice mindfulness or relaxation techniques for at least 10 minutes daily, choosing from meditation, deep breathing, yoga, or Tai Chi. To build consistency, I will use a guided app or video at least three times per week and assess my progress monthly by noting improvements in focus and stress levels.

The Key to achieving your Goals

https://rockstarinnercircle.com/podcasts/100lifegoals/

These two brothers get more goals accomplished than anyone I know. They published a weekly newsletter and below is their system for accomplishing goals. I thought it would be useful and insightful to see an alternative method for accomplishing goals that definitely works for them!

HOW TO ACCOMPLISH YOUR GOALS IN 2025

STEP #1: On a piece of paper, or a small index card, write out all the things you want or need to get done.

This can be anything from renewing your driver's license to launching a brand new website for your new business venture to refinancing a property to access liquid funds...anything and everything goes.

STEP #2: Put a little star next to the top 3 things on the list that are most critical to achieving your goals.

So if your insurance needs renewing and you want to create a video to promote a new business is on the list...then the video creation gets a star, the insurance doesn't.

STEP #3: Pick one of the items that has a star next to it and you work on that item for 90 minutes uninterrupted.

Being uninterrupted is key. You must be uninterrupted during this time.

For us this means we do this before we check email, answer text messages or return any phone calls. All of that stuff happens AFTER our 90 minutes of focus on the one item.

Just to repeat for emphasis...the key to all of this is working for 90-minutes uninterrupted.

STEP #4: After 90 minutes you are free to complete any of the other items on your list, star or no star.

So you can take care of your insurance or renew your driver's license, or heck, spend some time catching up on how the Toronto Maple Leafs are doing.

Anything goes.

STEP #5: Tomorrow, repeat the process.

That's it.

That's literally all it takes to have your most accomplished year ever.

We promise you, if you do this for 5 days a week, for 52 weeks, you will have the most banner year of all time.

There is absolute magic in this process.

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If you live in the Greater Toronto Area (GTA) in Canada and are interested in getting started in real estate, I highly recommend you check out their program and attend one of their free introductory sessions on real estate investing. Feel free to reach out to me with questions.

Next newsletter . . .

Brian Klodt founder of the 100 Goals Club

CREATE YOUR ADVENTURES! https://www.100goalsclub.com brian@100goalsclub.com