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10 Health Goals for a better 2023!
March 01, 2023

Healthy things to do in 2023

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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 on health

"The groundwork for all happiness is good health." - Leigh Hunt

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

"A healthy outside starts from the inside." - Robert Urich

"The greatest wealth is health." - Virgil

"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition." - Thomas Edison

"An ounce of prevention is worth a pound of cure." - Benjamin Franklin

"You are what you eat, so don't be fast, cheap, easy, or fake." - Unknown

10 health goals for a better 2023!

The 10 health and fitness life goals as part of the 100 Life Goals are designed to help you get good health, and have some fun too. Below are my personal thoughts on these goals and some things that I'm currently incorporating into my life, as you think about how they apply in your own life . . .

11 - EAT HEALTHY - You are what you eat.

It is a challenge eating healthy when our grocery stores and restaurants are tempting us with tasty and in many cases unhealthy food. But in-spite of this, we do our best to choose healthy options and minimize the amount of processed food we eat.

12 - MAINTAIN YOUR IDEAL BODY WEIGHT - Striving to achieve your ideal body weight is a good step towards good health.

While I was at what I considered to be my ideal weight for much of 2022, I've not lost about 5 lbs I gained on our 30 day retirement trip last fall. I'm not too worried as I know once the spring comes and I become much more active outside, I'll get back to my ideal body weight. I find it helps me to weigh myself each morning so I'm more aware of the impacts of my eating and can adjust accordingly before my 5 extra lbs turns into 10!

13 - BE AEROBICALLY FIT - Your aerobic health is important which ultimately benefits you with a lower resting heart rate.

We continue to do morning workouts about 2X week using the Fitness Blender program on YouTube. I also incorporate 20Km bike rides to supplement when the weather isn't so wintry.

14 - BE STRONG - LIFT WEIGHTS - Strength and resistance training is more important than most people realize, especially as we grow older.

I've developed a new weight lifting routine and am waiting for the spring weather to return before implementing it. My workout area is in my unheated garage (man cave) and it's hard to overcome the cold temperatures that our Canadian weather brings us to train out there right now!

15 - DEVELOP A CALM MIND - A calm mind is important to keep your stress levels in check.

I perform a stretching routine as part of my daily power hour, listening to chill or meditation type music. I also practice deep breathing exercises as part of our morning walks while walking through some of the local residential nature trails.

16 - LEARN HOW TO PREPARE HEALTHY MEALS - Preparing your own healthy meals at home is a great way to ensure you know what you are actually consuming.

One of the things that we do is subscribe to "Good Food" and have three healthy meals sent to us each week, with a good variety of vegetables and protein. It's also taught me on how to be much more helpful in preparing our meals together in the kitchen with Kathy.

17 - LEARN SELF DEFENCE - All forms of Martial Arts have so many benefits to offer you in terms of your health. For me, Karate helped me immensely.

I just recently converted from VHS and dowloaded video from my blackbelt grading more than 25 years ago. I have a goal this year to re-learn and practice my Kata's (self defence forms). Karate training during my twenties was one of the best things I've ever done in my life and ultimately led to the 100 Goals Club being created.

18 - COMPLETE AN ENDURANCE EVENT - Preparing for a marathon or similar major event can go a long ways to getting you into your best physical health.

19 - PLAY A SPORT - Sports make fun out of getting into good physical and mental health.

Kathy and I will be signing up for a co-ed competitive sport this year, most likely volleyball or pickle ball. Will attend a workshop / clinic to help us get up to speed.

20 - DEVELOP A LONG LIFE MINDSET - Your mind plays a much bigger role in your health than you think.

My ultimate longevity goal is to live to be 100. Practically, my father passed way to early at the age of 83 and he was very much a healthy man who ate healthy and did plenty of outdoor work (gardening, landscaping) to keep him in good physical health. But my mindset is that I will live to 100 and I live my life with that prominently in mind.

Where is your mindset on the age you will die? Keep in mind that as technology advances in the areas of bio-health, genetics and DNA engineering, some are predicting that advances will allow some of us to live another 20 or more years!


If you are like me, you have good months and years where you follow a good health program, and then you have bad months (and years). The important thing is that you keep coming back to your health plan, whatever that is for you.

The secret to aging well is to pay attention to your health.

It will take decades to achieve your 100 LIFE GOALS and therefore super important you don't lose sight of good health. It is the first thing you will wish for if you ever enter a period of sickness or poor health!

To check out the full 100 Goals Club site on health and for additional ideas and inspiration on these 10 goals, go to . . .

Goal Achievement Tip - How to set . . .

The following are 6 key preparation steps in preparing for how to set life goals:

1. Reflect on the areas of your life that are most important to you. Beyond materialistic things (luxury homes, cars, travel etc.), what are the things in life that mean the most to you.

2. Ask yourself what is it that you are good at or would like to be good at based on your life so far?

3. Ask yourself if there are other areas that your friends and family or colleagues would consider you good at, as potential areas to set life goals around.

4. Consider your core values (Life Goal # 2), starting with core values you already understand about yourself or by taking time to work on them. Why? So that you focus your life goals on values that are core to who you are or want to be. The natural tendency in goal setting is to focus too much on material goals, travel goals and "bucket list" type goals. There is nothing wrong with these type of goals, but they shouldn't be the main focus.

5. Consider your life purpose (Life Goal # 10), so the you will set life goals that are aligned with what you want your life to be about. The natural tendency in goal setting is to focus too much on material goals, travel goals and "bucket list" type goals. There is nothing wrong with these type of goals, but they shouldn't be the main focus.

6. Review the recommended goals at the 100 Goals Club and highlight the ones that speak to you. Reference the "10 Life Goal Categories" and the "Design your life by writing 100 Life Goals" below to get you thinking.

Have you heard yet about Chat GPT?

If you haven't heard already, there is a new form of Artificial Intelligence (AI), that is the current rage and will complete revolutionize and change how most of us live. It's called Chat GPT developed by a company called "Open AI".

As an example, I entered the following task into the Chat GPT window box (much like entering a google search request) . . .

"Write a short article describing to a lay person what Chat GPT is and how it is expected to change peoples lives for the better over the next 10 years"

The following text response was the output of my task, written entirely by Chat GPT!

"GPT, or Generative Pre-trained Transformer, is a type of language model developed by OpenAI that uses artificial intelligence to generate human-like responses to natural language prompts. In simpler terms, it's a program that can have a conversation with you just like a human would.

Over the past few years, GPT has made significant advances in its ability to understand and generate natural language. With ongoing development and research, it is expected to continue improving and changing people's lives for the better over the next ten years.

One of the key ways GPT is expected to impact people's lives is in improving access to information. By processing vast amounts of text data and generating accurate and relevant responses to natural language queries, GPT can help people find the information they need more easily and quickly than ever before. This has the potential to revolutionize industries such as customer service, education, healthcare, and more.

In healthcare, for example, GPT can help patients access information about their medical conditions and treatments, as well as provide reminders about medications and appointments. It can also help healthcare professionals to quickly access relevant research and clinical data, improving their ability to provide accurate diagnoses and treatments.

In the education sector, GPT can provide students with personalized learning resources and support, helping them to learn more effectively and achieve better academic outcomes. It can also assist teachers in creating lesson plans, grading assignments, and providing feedback to students.

In business, GPT can be used to improve customer service by providing accurate and relevant responses to customer queries in real-time, reducing wait times and increasing satisfaction. It can also be used to generate marketing content, improving the effectiveness of advertising campaigns.

Overall, GPT has the potential to significantly improve people's lives in a variety of ways. As the technology continues to advance, we can expect to see even more positive changes in our daily lives over the next decade."

This technology (this is me writing now), will completely transform our world, making many current jobs obsolete and opening up opportunities in new areas. If you haven't yet heard about this new form of Artificial Intelligence, you will. Better yet, go to YouTube and check out one of the hundreds of you tube videos created on this new technology!

Update on our retirement

Kathy are coming up on completing our 2nd full year of retirement. It took a while but we are getting into our own "groove" of why we retired in the first place.

Some of the things we are doing in our retirement . . .

- Monday morning planning sessions where we review our annual goals for 2023 and decide what we will do in the coming week to work towards them

- 3Km-4Km morning walks and fitness workouts throughout the week

- Tuesday night date nights, most often a movie night at a local theatre

- Thursday road trips to a charming town within a 90 minute radius of our home for a lunch and exploration of the town.

- Time at our cottage to complete renovations and improvements. Currently I'm working on installing shiplap interior to our master bedroom in our Lake House

- Working on one of this year's goals to convert old format VHS video tapes into digital, preserving amazing family videos of our children growing up.

- Planning our upcoming trip to Portugal (Porto, Lisbon, Albuferia) - If you are a subscriber of this newsletter and living in Portugal, please reach out!

And lots more . . .

While there are times where I miss working for a living, it is great having the time to focus on living our life with absolute control over what we do and enjoying time to just relax. In short, living life on our own terms.

Retirement may be a long ways away for you. Know that that is okay and just enjoy the journey you are on. Live in the present and not thinking that "life will be so much better some day when . . . "

Next newsletter . . .

My next newsletter will be on April 1st 2023 where I will discuss the importance of friends and family along with my top recommendations for 2023!

Brian Klodt founder of the 100 Goals Club


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