Let’s get something straight about Health & Fitness…
Health & fitness is not just about how much you weigh, how many steps you take, or how long you can hold a plank.
It’s not about six-packs, smoothies, or squeezing into the most fashionable gym kit.
It’s about how you feel in your own skin — physically, mentally, and emotionally.
It’s about creating a life you can enjoy, and keep up with.
It’s about energy.
Stability.
Resilience.
And the ability to show up, for yourself and the people you love…
Day after day.
That’s real health.
And that’s what this week’s newsletter’s all about.
Put simply…
Health Is the Foundation for Everything Else You Do.
Without good health, everything else becomes far more difficult to achieve.
You can have all the goals, ambitions and dreams in the world…
But if you’re running on empty, physically or mentally, it’s going to be nigh on impossible to build anything that’s of real value and sustainable.
When dealing with my 1-to-1 clients, they’ll often tell me they want to…
Grow their business…
Improve, or fix, their finances…
Build stronger, or fix broken, relationships…
Find their true purpose in life…
But, more often than not, when we dig deeper?
Not to put too fine a point on it…
They’re knackered!
Totally exhausted, both physically and mentally.
They’ve been battered by one problem after another.
Deflated by failure…
Often multiple failures.
And the only things that keep them going are…
Desperation, caffeine and adrenaline.
They’re not getting enough sleep, because they feel they have to burn the midnight oil to make things work.
They’re eating badly, just grabbing snacks between long sessions in front of their PC.
Never taking time out, to get their body moving and simply get some fresh air.
One week blends into the next, with weekends feeling like more of a hindrance than a time to rest, recover, and enjoy some time with family and friends.
Does any of this sound like you?
Maybe not all of it… but some of it?
The reality is, it’s far to easy to get caught up in trying to achieve more.
Aiming for that next big promotion.
Growing the business, so one day, you can reap the benefits and go on those holidays you desperately need.
If you are caught up in this vicious cycle of work, work, work…
Don’t panic…
And don’t be too hard on yourself.
We’re bombarded on social media to hustle harder, sleep less, “push through the pain”…
And on, and on, and on…
But…
And this is important…
Health isn’t just one part of a good life, it’s the platform that every other part is built on.
Read that again…
And let it sink in.
Going back to what I said right at the start of this newsletter…
Without good mental and physical health, everything else becomes either far more difficult, or impossible to achieve.
OK, let’s dig a little deeper…
Health Isn’t Just Physical
More often than not, health is separated into different boxes…
- Physical
- Mental
- Emotional
- Spiritual
Which I get, but in reality, they’re all connected.
So there’s no point just focussing on, for instance, just your physical fitness by going to the gym every day after work.
Or just working on your mental wellbeing with a coach.
Think about it…
If you’re struggling to sleep well… that affects your mood and your ability to work hard at the gym, or to go for a walk to get your body moving.
If you’re feeling anxious or stressed… that hits your immune system hard and again, it will affect your ability to do anything physical. You’ll feel emotionally drained.
If you’re physically drained… that impacts your motivation and mental clarity. Your emotions will be up in the air, and you’ll feel spiritually drained too.
The problem is, when people realise their physical or mental health isn’t right, they overreact and try and put things right overnight.
It’s like that old cliché…
They’re like a bull in a China shop!
They go to the gym 2 times every day…
Or read one self-help book after another…
Get my gist?
Of course, before too long, they give up…
Because they can’t maintain such intense work for more than a few days.
And that, in turn, affects their mental health, because they see themselves as a failure for giving up.
I’ve been there too.
Sometimes I maintain it for 2 or 3 weeks, but eventually, like everyone else, I give in, and end up worse off than when I started.
Want to know the worst part of this?
Getting fit, physically, mentally, emotionally, spiritually…
Is actually pretty easy…
Actually, it’s very easy!
Now…
I don’t often give advice, but here’s how to get started…
Start with a 10-minute walk before you start work…
The fresh air will clear your head.
A 10-minute walk will boost your mood.
And, believe it or not, it will help you get fitter.
The key, is to start small and build things up.
Add another 10-minute walk at lunchtime.
Build up gradually, until you’re walking for up to an hour a day.
Power walk instead of strolling.
Listen to an audiobook to improve your spiritual health or simply look around you…
Listen…
Observe…
Smell…
Feel even, as you walk past different plants.
Get close to nature.
Get close to God.
Create a workable night-time routine.
One decent night’s sleep can change your whole week.
Sleeping well every night is a life-changer!
Start by going to be just 10 minutes earlier than you usually do.
The aim is to get to between 7 and 8 hours sleep each night.
Going to bed and getting up at the same time every day makes that easier to achieve.
And yes, that includes weekends too!
I’m lucky, my 10-year old son gets up at 6:45am every single day of the week…
And makes sure I’m awake too!
So… I have no choice! 
All I have to do, is make sure I get to bed early enough to get my 7 to 8 hours sleep each night.
Which I do, by going to bed at around 10pm and reading for 20 to 30 minutes… or until I start to feel drowsy!
But remember…
Everything is connected.
Doing more exercise will improve your mood and help you sleep better.
Getting more fresh air will boost your mood, help you to exercise more… and sleep better.
Reading just 10 to 20 pages of a good self-help book every day, will improve your mental health, which will help you feel better about exercising… which will help you sleep better.
And if you’re sleeping better…
Your mood will be better…
You’ll be able to exercise more…
You’ll be able to focus better on your work…
And so the cycle continues…
And each aspect of your health will be consistently improving.
The key is to make small changes.
Small changes turn into big changes…
Turn into massive improvement across the board.
Now…
The biggest objection I get to all this, is…
I don’t have the willpower!
And my answer?
You don’t need to rely on willpower to make this work…
You just have to get into the habit of doing something small each day…
One day at a time.
And if that’s too much for you…
Find a good coach…
Or a great coach – DM me and let’s chat! 
OK, let’s get back on track!
All too often…
I see people beat themselves up when they don’t eat well…
Don’t go for that daily walk…
Don’t exercise…
Journal or read every day…
Don’t get enough fresh air.
But isn’t about lack of motivation.
More often than not, It’s about capacity.
It’s about perceived lack of time.
The problem is…
We fill our lives so full, there’s no room to take care of ourselves.
We put ourselves, our fitness and wellbeing, way down, near the bottom of the list…
And then wonder why everything else feels harder than it should.
So…
Instead of telling yourself, “I have to get fit”…
Change things round and ask yourself a question, like…
“What’s one thing I can do today to feel a just a little bit better about myself?”
Because that’s what this pillar, Health and Fitness is really about:
Energy. Presence. Vitality.
The kind of health that lets you actually enjoy your life…
Not just survive.
OK, let’s get to some practical ways you can get started.
Here are a few gentle ways to rebuild your energy…
No guilt…
No overwhelm…
No all-or-nothing mindset.
Meditate/Breathe
Start with a time that works for you… 2 minutes is enough for starters… set a timer.
Find a comfortable and quiet place to sit.
Close your eyes.
Settle yourself down and take 3 or 4 deep breaths.
Return to normal breathing.
Now, simply focus on your breath.
You will, inevitably lose focus… that’s not a problem.
When you notice your mind drifting… simply return your focus to your breathing.
Don’t beat yourself up.
There’s no right or wrong.
No good or bad.
As you feel the desire, increase the time you spend meditating.
That’s it!
Simple. Effective. Calming.
Exercise
Not for weight loss.
Not to burn calories.
Just to move your body.
Stretch for a few minutes.
Walk, for 10 minutes initially, and build up.
Dance… if that’s your thing... not mine for sure!
Do some gardening.
It’s your choice… but do something… every day.
Let your body remember what it’s capable of…
The more you do, the more you’ll be able to do.
Sleep
Start going to bed a few minutes earlier.
Turn your phone off earlier and keep it out of the bedroom. (If you use it as an alarm, by an alarm clock!)
Create a routine you follow every day and night... as I mentioned earlier.
Rest is productive.
It boosts your health in so many ways… physically and mentally.
Let it do its job.
Eat to Feel Better
Don’t diet.
Don’t restrict.
Just ask yourself: “What will make me feel better after I’ve eaten it?”
Then eat more of that.
I lost over a stone in around 6 months.
Hmmm… I hear a chorus of “That’s nothing to brag about!”
Well… I’m not bragging!
All I did was…
Cut back on things that aren’t good for me… crisps, fried food, chocolate, etc.
Cut back on meal sizes.
Note: I didn’t cut anything out and didn’t go on a diet.
I did more exercise… building up from a few minutes each day.
Started reading 10 or more pages of a self-help book every night.
Created a better sleep routine.
In other words…
I changed my lifestyle.
Connect More
Your mental health is equally as important as your physical health.
Message someone who makes you smile.
Say no to something that drains you.
Do something that makes you spouse and/or your kids feel better.
Spend more time with family and friends.
Go for a walk with family or friends.
Invite people round for dinner.
Go out for dinner.
Relax and wind down.
Switch off form your day job.
Let yourself be human.
Build Momentum
As you start to work on your health, you’ll start to feel just a little bit better…
And then…
You’ll start to increase the things that make you feel better…
And you’ll start to do more of the things that make your life better.
And, as your energy levels increase, everything else you want to do becomes so much easier to do.
That’s why Health & Fitness is one of The 7 Pillars of True Wealth.
Because you can’t build an extraordinary life from a place of exhaustion.
Is it the most important pillar?
Not really.
Just like each aspect of your Health & Fitness - mental, physical, emotional, spiritual – affects each of the others…
So each of The 7 Pillars of True Wealth effect each other.
Final Thoughts…
You don’t need to train for a marathon… though you can if you want to!
You don’t need to give up everything you love… but you may need to cut some things down.
And you definitely don’t need to be perfect.
You just need to care about your health as much as you care about everything else.
Because your health keeps everything else going.
Something to try this week:
I mentioned a few things earlier to put into practice, but if all that seems to be too much for you at the moment…
Pick one small health habit…
Mental, physical, emotional or spiritual…
And commit to doing it daily for the next 7 days.
Write it down. Track it. Notice how you feel.
Let me know how it goes.
If it doesn’t go well… I may be able to help!
Next Time…
We’ll be diving into the next pillar: Finances.
Not from a place of pressure, shame or fear…
But from clarity, peace, and purpose.
Because true wealth isn’t just about what’s in your bank account… (as I’ve already pointed out! I have, haven’t I? )
It’s about how you feel about it.
Until then...
Stay kind.
Stay strong.
Stay human.
So…
Until next time…
Keith Jones
The 7 Pillars of True Wealth
Helping ordinary people create extraordinary lives.
Something to think about:
Which area of your life, do you feel needs to change the most, to get it to where you want it to be?
I’d love to hear your thoughts…
So, feel free to comment or send me a message!
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