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Cardio and your health
February 01, 2024

Cardio and your health

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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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This newsletter focuses on your health goals for 2024 and specifically goal # 13 - Be Aerobically Fit!


By now, I expect most people have already forgotten their commitment to their 2024 New Year's resolutions . . . but not you. By subscribing to the 100 Goals Club, you've already shown yourself to be more serious about committing to goals than the average person!

The key is to look at your annual goals on a daily or weekly basis. If you only do this monthly, it's not enough. Ensure that what you are doing each day and week gets you closer to achieving your goals.

If you find yourself losing some of the momentum you had when you started 2024, this is the time to double down and get recommitted.

This newsletter focuses on your health goals, as you still have 11 full months to get committed to achieving the level of health and fitness that you are striving for.

Kathy and I had taken a break last year from the cardio portion of our fitness routine, when I had some back pain early in 2023 and stopped our aerobic workouts. That was a temporary setback. Only temporary because as of January 1st, we've got back to doing our Cardio (low impact) and HIIT (High Intensity Interval Training), 3X per week, Monday, Wednesday and Friday.

Below I discuss how we do this, using a free training system by Fitness Blender.

Quotes on goals

I came across the following quote which is one of the best quotes I've ever come across:



- American author and motivational speaker James Dean


Additional quotes related to our health goals . . .

"Exercise is a celebration of what your body can do. Not a punishment for what you ate." - Women's Health UK

"Take care of your body. It's the only place you have to live." - Jim Rohn

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John F. Kennedy

"Those who think they have not time for bodily exercise will sooner or later have to find time for illness." - Edward Stanley

"To enjoy the glow of good health, you must exercise." Gene Tunney

These quotes emphasize the importance of taking care of your body through regular exercise, recognizing the connection between physical fitness and overall well-being.

13 - Be Aerobically Fit

The benefits of aerobics will maximize your energy and your life span!

REASON FOR THIS GOAL: The benefits of aerobics are enormous. Our body is completely transformed when we exercise aerobically. Our respiratory, heart, and circulatory systems receive benefits beyond anything you could imagine; and in many cases, beyond any drug or medicine.

BENEFITS OF AEROBICS - and 20 reasons to break a sweat!

There are literally hundreds of reasons why exercising aerobically is good for you. Following is a running list of the benefits of aerobics derived from many credible sources:

- It will help with fat loss, helping you to maintain your ideal body weight.

- You will sleep better.

- You'll be less likely to get a cold, as exercise improves your immune system.

- You will be more likely to live a long life.

- You will have more energy. Working out actually gives you more energy, not the opposite

- It will reduce your chance of major diseases like cancer.

- It will strengthen your bones. Walking and running are actually weight bearing activities.

- It will help sculpt your body, firm up your arms and tone your body.

- It will help reduce your blood pressure and lower your risk of heart disease

- It will increase your confidence

- You will feel happier as it boosts your mood and provides psychological benefits

- It will lower and improve your resting heart rate.

- Your stamina will improve and you'll be able to perform other activities longer without tiring

- It will improve your posture due to stronger abominal and back muscles

- It will diminish any signs of depression

- You will feel younger

- It will reduce your chance of injury

- It will keep you looking younger

- You'll be more likely to eat healthier

- You will perform better in sport

I'm certainly no Doctor and I can't prove any of the above, but I believe 100% in the power of aerobic exercise and the benefits of aerobics derived from it. Make aerobic fitness a habit!

To explore this goal from my website, checkout . . .

Fitness Blender

The book "Younger Next Year" inspired Kathy and I to exercise each week. Three mornings (M / W / F), we exercise at 7:30am using these fitness videos available for free on YouTube, by a couple running the program called Fitness Blender. We love these workouts, which feature a variety of fitness routines of varying lengths, covering all aspects of fitness, including cardio fitness, high intensity interval training (HIIT), kickboxing, yoga and weight lifting.

We typically choses routines which are about 30 minutes in length, however they have shorter and longer routines for you to choose from depending upon your schedule.

It feels especially good to work up a sweat when working aerobically, knowing that your body is being put through its paces.

Daniel and Kelli from Fitness Blender have hundreds of on-line fitness videos available on You Tube. Check them out!

I can't say enough about the program that Fitness Blender offers on You Tube. Visit their website at for a full listing of all their available fitness videos.

After working out hard and pushing yourself, the after feeling is terrific. The more you sweat, the better you'll feel afterwards. The bottom line is that I know we are improving our health and longevity by working out.

Develop aerobic fitness as a life long habit and you too will receive all the miraculous benefits of aerobics.

99% of Building Health

One of the people I follow on "X", is Brian Feroldi. He has the ability to make the complex simple. The following picture sums up in one simple graphic the "99% of Building Health" comes down to just 3 things:



- SLEEP (longer)

followed immediately by "99% of Building Wealth", the subject of my next newsletter.

Retired life!

One of the major things that we do in our retirement, is to plan our upcoming travel. We are currently organizing a family trip to meet family members who we've never met before, in Finland, the home of my 92 year old mother's many cousins and ancestry. She is still well enough to travel and is looking forward to what could be her last major vacation, starting with a 10 day cruise in Stockholm Sweden. She is a great example of living to an old age in good health!! I will write about what are her secrets to living a long life in a future newsletter!

We researched and paid for an amazing travel application to help with all our travel planning. This will also be the subject of a future newsletter.

If you happen to live near any of the cruise ports on our journey, reach out to and let me know what we should see or do. We will be visiting ports in Copenhagen Denmark, Karlskrona, Estonia, Helsinki, Wamemunde Germany, Latvia, Lithuania, Gdynia Poland, and Stockholm Sweden!

Next newsletter . . .

In my upcoming newsletter scheduled for March 1st, I'll focus on building wealth using proven principles.

Reach out to and share any successes or challenges you've faced with your own life goals. I'd be happy to hear from you.

Brian Klodt founder of the 100 Goals Club


P.S. If you purchased my 100 Life Goals book from Amazon, and haven't yet left a review, I would be grateful if you did.

If you need a copy of my 100 Goals Worksheet, please email me at

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