“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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4 Simple Health Goals That Should Be Daily Habits

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

health goals
Setting the right health goals means thinking about what is important to you and where you see yourself in the future.

If you want to stay healthy, be full of energy, and be ready for anything, you need to define your health goals and discover the easiest way of implementing them.

The good news is that you’ve probably already thought about this; The better news is that we’re here to help you achieve those healthy goals!

It’s important to remember you’re not alone. There are thousands of men who’ve joined the Fit Father Project and are successfully working towards their health goals.

It doesn’t matter what they are, join us today and get the support and advice you need to become the man you want to be.

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

The Importance Of Health Goals

Health goals do not need to be complicated. You don’t even need an exhaustingly long list. In fact, there are just 4 simple health goals you should consider implementing.

This will affect all aspects of your life and boost your life balance, as well as your health.

Setting the following 4 health goals will help you to live longer, feel more energetic, reduce your risk of illness, and have a better quality of life.

What more reason could you need?

The Best Health Goals & How To Implement Them

Setting health goals means you have something to aim for, a purpose. This allows you to focus and take simple steps towards these health goals.

We’re going to help you set those health goals and get started today!

#1 – Reduce Stress

Stress is a natural reaction by your body and date back thousands of years. When your body thinks you’re about to enter a dangerous situation it produces more cortisol.

meditation techniques for health goalsThis prepares your body into the ‘fight or flight' reaction.

Unfortunately, your body prepares itself in a variety of situations when this isn’t necessary, such as the daily meeting with your boss.

The result is you’re stressed all the time and, research shows that high levels of stress over an extended period of time lead to an increased risk of diabetes, cardiovascular issues, and other diseases. It’s time to put stress in its place.


Meditation means finding a quiet spot and focusing on one thing only.

You’ll need to sit comfortably and think about one thing, closing your eyes is optional.

The aim is not to reach spiritual enlightenment, but to allow your mind and body to de-stress and put things in perspective.

Research shows that meditation can help to reduce levels of anxiety and stress.

It’s also a good idea to learn some simple, slow, breathing exercises.

Identify & Avoid Stressors

Another way of achieving your goal to reduce stress is to identify it. The best way to do this is to create a stress journal.

Every time you feel stressed you should write it down and record the events that happened.

After a few days, you’ll probably note there is a pattern and certain stress triggers can be avoided.

Even if you can’t avoid them, being aware of the triggers will make it easier not to get stressed.

Get Better Sleep

Men need to sleep between 6-8 hours a night. This gives your body time to de-stress, balance hormones, and even repair muscle and cell damage from the day.

Research shows that getting enough sleep is critical to your health and will help you to reduce stress levels.

Simply decide what time you need to be up and make sure you’re in bed and ready to sleep between 6-8 hours before that.

Reduce Exposure to Blue Light

You’re probably already aware that blue light improves your attention, mood, and even your reaction times.

how blue light affects health goalsUnfortunately, this isn’t what you need to improve your sleep and effectively de-stress.

Blue light is provided by the sun and natural, however, we are exposed to it throughout the evening through the variety of screens we look at, your TV, computer, and even your cell phone emit blue light.

This keeps you awake and disrupts your circadian rhythm.

In fact, research suggests that blue light exposure during the evening can actually increase the risk of diabetes and cardiovascular issues.

It’s easy to reduce your blue light in the evening, simply switch off electronic devices 1-2 hours before you go to bed.

#2 – Change Your Diet

At some point you’ve probably considered losing a little weight, surveys suggest 41.7% of men have.

health goals dietWhile this is a noble goal you may find it preferable to set a goal of changing your diet and eating better.

This will help you to lose weight but, it is also a sustainable way of improving your health in the long-term. That’s a much better choice for any healthy goals.

Balance Your Food Intake

Your body is a complex machine, it needs a variety of nutrients every day to ensure you stay healthy and energetic.

Fortunately, it is quite easy to make sure you’re getting all the right nutrients and enjoying a balanced diet.

The first step is to eat according to the perfect plate method. This is a really simple way to prepare all your meals.

Every plate should be ½ vegetables, ¼ protein, and ¼ carbohydrates.

Check out this guide and you’ll find it’s surprisingly easy to create a balanced plate of food.

It's worth noting that, wherever possible, you should be choosing the organic option. In addition, you should avoid processed foods.

That’s basically anything that has been packaged. Processed foods are usually high in sugars and salt, neither of which will help you with balanced food intake.

Prepare Meals in Advance

To help you get the perfect plate right, and ensure that you always have a tasty meal to come home to, even after a long day, you can start preparing food in advance.

This is also a time-saving exercise. The aim is to spend 2-3 hours cooking twice a week, which prepares meat and vegetables for the next few days.

These are then stored in containers in your fridge and can be easily used when you’re preparing food.

It means food is always available and healthy.

If you need recipe inspiration, start with this free 1-day meal plan and build your health goals today.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Start Intermittent Fasting

Another way of improving your diet is to start intermittent fasting. The simplest approach to this is to choose two days a week, they shouldn’t be consecutive.

You can then set yourself a calorie limit of 500 for the day, ideally, you shouldn’t eat this until the evening.

Intermittent fasting needs more research but, current research suggests it is beneficial for brain and body health.

It’s more than just a way to lose weight.

Hydrate More

Your body is approximately 60% water, its essential to life as it is in every cell of your body and allows nutrients to flow in while waste moves out of all these cells.

graphic of water composition of human body lose weight fastOf course, water is expelled from your body in your urine and your sweat. You need to replace this in order to stay healthy and keep your body balanced.

Fortunately, hydrating is easy, simply aim to drink 2 liters of water every day, or more if you can. It can help to get a reusable water bottle and keep it with you.

You may also like to note that drinking water when you feel hungry or before you eat can reduce your food consumption.

That will help with weight control and should be one of your health goals no matter what your ultimate aim is.

#3 – Find Time to Exercise

You can’t out-exercise a bad diet. But, by implementing the tips above you’ll be well on your way to eating a balanced diet.

Exercise is then useful to help maintain your weight and improve your cardiovascular health, which will reduce your chances of age-related diseases.

You just need to find the time to exercise, but building health goals are easier than you think:

Find Your Motivation

Motivating yourself to exercise means thinking about what you’ll gain and what you hope to achieve.

One of the easiest ways to do this is to visualize yourself the way you want to be.

You’ll find it’s easier to get started and, once you’ve started exercising, you won’t stop until you’ve finished your routine.

If you’re still struggling simply put on your workout gear, you’ll suddenly feel like you have to do something.

Schedule Your Workouts

Another important step to get you exercising is to schedule it. You simply need to log it in your calendar in the same way that you would a business meeting or the dentist.

You can choose any time of day that suits you. But, once you’ve scheduled it, treat it the same way as any other appointment, it’s simply something that needs to be done.

This will help you to get started and build an exercise habit.

Find An Accountability Partner

Support and accountability are two of the greatest motivators in the world. You can get both by enlisting a friend to help you exercise.

That means you’ll both make a commitment either to meet for exercise or to report on your progress.

Knowing that others will be watching you and your results will inspire you to exercise, even when you don’t feel like doing it.

If you haven’t got any buddies interested in adopting healthy goals and a better lifestyle then Join The FF30X Today, there are thousands of men ready and willing to buddy up with you.

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Choosing The Right Exercise

If you’re committing to exercise it helps to pick something that you enjoy doing!

This will make it much easier to feel enthusiastic and repeat the exercise. After all, you’re intending to exercise for the rest of your life, you need it to be fun!

It’s worth noting that there is a difference between physical activity and formal exercise.

But, both involve you getting out for at least 30 minutes a day and doing something that involves moving your body.

It can be walking your dog, playing with your children, or training to run a marathon. The key is to choose something you enjoy and keep doing it.

#4 – Improve Your Flexibility

Many people associate aging with a lack of mobility and flexibility.

Improving your flexibility will naturally boost your mobility and balance, which can help reduce the likelihood of damaging falls.

You can also improve your flexibility with a few simple steps it's one of the best health goals you can have.

Start Yoga

Yoga has been practiced for thousands of years and there are a variety of different forms available today. You can choose fast-paced, or slow, both will improve your flexibility.

Put simply, yoga forces you to push the limits of your current flexibility, by pushing your limits you’ improve your flexibility and your core strength.

That’s going to improve your overall health and quality of life.

Stretch More

Stretching should be done before and after you exercise, it helps to reduce the risk of injury and lowers the risk of Delayed Onset Muscle Soreness after exercise.

But, stretching is also something you should do every morning, and it can be done in as little as 10 minutes.

Basic stretches, such as these warm-up exercises, will help you to improve your flexibility.

All you have to do is a little every day.

Do More Physical Activity

We’ve already touched on physical activity versus formal exercise. The simple fact is that both types of exercise will help your flexibility because you’re moving your body.

Any physical activity will do, just schedule it in your diary and start working toward your health goals today.

Be Inspired To Start Your Healthy Goals Today

That’s the bottom line. Set yourself just 4 health goals and commit to them fully.

health goalsYou’ll find that it’s easy to adopt the above steps and transform your life and health in a matter of time.

But, don’t forget that you don’t need to do all of this at the same time. You can focus on one of the health goals and, when you’ve built a habit, move onto the next.

Your health goals are actually a long-term life plan, adopting the right habits today will allow you to live healthier and longer.

And, you don’t need to do it alone.

Check out the FF30X program today and get the support and inspiration you need to be the best you can be.

Your new friend and health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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