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How to get good health!
February 01, 2022

Your health in 2022 and beyond!

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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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Good Quotes (about Health)!

"I believe that parents need to make nutrition education a priority in their home environment. It's crucial for good health and longevity to instill in your children sound eating habits from an early age." Cat Cora

"The goal of my diet-style is eating for optimal health and longevity. What greater benefit could there be than living healthfully and actively into old age with no dependence on medications and almost no risk of heart disease, diabetes or dementia?" Joel Fuhrman

"No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." Socrates

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

Why Health and Fitness?

Out of all the 10 goal areas, understanding how to get good health and fitness and setting healthy life goals are among the most important things you can accomplish and maintain throughout your life. A healthy body and a healthy mind is the starting point for everything you do.

Ask someone who is in poor health what they desire, and they will respond that getting back their good health is at the top of their list. Often people have regrets about not taking better care of themselves.

You need to consciously focus on how to get good health, work diligently every day to maximize your potential, and work to improve your health, such that you are in your optimum state each and every day.

What is health and fitness? While health and fitness are intrinsically linked, here are my definitions:

HEALTH - Your health is linked to your overall mental and physical states. There are numerous factors to be considered when assessing your overall health:

- Nutrition and what you eat

- Your level of stress in your life (both personal and work related) and how you handle it

- Your body weight

- The conditions of your body parts (i.e. heart, liver, skin etc.)

- Genetics and the impact and pre-disposition you have to disease

- Your energy level

- Your ability to sleep well

FITNESS - Your overall level of physical fitness. How fit you are. How many pushups and situps you can do. What is your aerobic fitness? What is your muscular fitness? Can you walk up a flight of stairs without being winded. Your level of fitness is a crucial factor in determining your overall health.

It is important to be focused on how to get good health and fitness when developing your improvement plan with life goals.

The category of Health and Fitness at the 100 Goals Club select 10 good life goals that will ensure you achieve a health and fitness level that will optimize your life and longevity.


There are literally hundreds of reasons health and fitness is important. Following is a running list of the benefits:

- 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 exercise, health and fitness and the benefits derived from them. Make exercising and fitness a habit!

10 Health and Fitness Goals at 100 GOALS CLUB

The following 10 health and fitness life goals are designed to help you get good health, and have some fun too:

11 - Eat Healthy. By now, most everyone knows what is good food and what is bad food. Do your best to reduce or eliminate processed and junk food from your diet. Eating less is also attributed to a longer healthier life.

12 - Maintain ideal body weight - Most of us know by now what our healthy weight should be. For me, it is 170 lbs and I am just shy of achieving it. About 3-4 lbs to go and I'll be at my ideal weight.

13 - Be aerobically fit - Cardio work outs are extremely important to your overall health, at least 3X per week for 30 minutes to an hour. My wife Kathy and I are back to our routine of doing a "FITNESS BLENDER" workout (search out on YouTube), Monday, Wednesday and Friday each week, selecting a medium intensity work out of about 30 minutes duration.

14 - Be strong - lift weights. Most everyone underestimates the importance of strength workouts for both men and woman of all ages. It is what gives you quality of life.

15 - Develop a calm mind: Meditation and inspirational music along with such fitness programs as Yoga are excellent for developing a calm mind.

16 - Learn how to prepare healthy meals: Since almost all processed food is bad for you, learning how to prepare meals with natural ingredients and foods will go a long way towards improving your health.

17 - Learn self defence: Taking Karate and earning my black belt in my twenties was one of the best experiences of my life and when I was in my best physical health. I recommend martial arts under a good sensei to everyone. Plus, it could also help save your life some day!

18 - Complete an endurance event: The training required in preparation for a big endurance event to get into peak shape is one of the key benefits for setting and achieving this goal.

19 - Play a Sport: Sports combine physical fitness, team work and hopefully some fun too. You don't need to be a child or in school to play a sport. My wife and I have set a goal this year to find a team sport to play in a mixed league.

20 - Develop a long-life mindset: My driving goal is to ultimately live to be 100. These 10 health and fitness goals along with the image below entitled "10 strategies to live a along life" hold some of the keys to get there. There are certainly no guarantees and I may very well fall short, but that is no reason not to try.

I would rate my current health and fitness an eight out of ten. With hard work, I plan to get this to a nine (or higher)!

Younger Next Year

The book "Younger Next Year" has been and continues my most important reference for living a long healthy life.

This book goes into extreme detail on the science behind how your body is transformed and all the benefits of aerobics.

If you exercise a minimum of 30 minutes a day for the rest of your life, you will be providing the greatest gift to yourself that you could provide, and also be able to ski and golf well into your eighties.

Read this book, and you’ll have all the knowledge and motivation you need to begin (or continue) your health regime.

Goal Achievement Tip

10 GOAL CATEGORIES: My Digital life is now organized based on our 100 Goals. I have separate file folders for each goal under each of the 10 life goal categories. Following are the things you can align with your goals:

- Your Personal Filing System on your computer: Organize all your Documents into folders aligned with your goal categories and even individual goals

- Your Internet Book Marks: Organize all your favourite websites based on your goal categories

- Your Photographs: Organize your entire photograph library based on your goal categories.

It is amazing how organized you will feel having all your goals and digital files and photos organized and in alignment. Something for you to consider if you like to be super organized.


Some random updates:

YOUTUBE VIDEO OF THE MONTH: I came across a great YouTube video from the podcast Practical Wisdom" entitled "The 9 Amazing Benefits of Minimalism" which speaks clearly to the need of spending money wisely when it comes to buying material things. I recommend that EVERYONE watch this video regardless of what you know or think about materialism and minimalism. I've never been into minimalism however if I was to do things over, I would certainly give this concept some serious consideration.

As one of my goals for 2022, I cooked my first healthy meal in such a very long time and something I will be doing weekly as part of my 100 Life Goals. It took me 90 minutes to prepare the meal (the recipe said it should take 30 minutes)! It was a speciality chicken stir fry recipe that my wife, daughter and I loved and serves as my starting reference point. I know, its sad that it took me this long to get to this goal. Retirement certainly helped put this into better focus!

Next newsletter . . .

My next newsletter will be on March 1st where I will focus on Family and Friend goals.

Brian Klodt founder of the 100 Goals Club


P.S. If you've recently subscribed and didn't receive your Goal Setting Worksheet yet, please email me at It may have "bounced back" when I first sent it to you.

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