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The newsletter that provides actionable life lessons to a wealthier, healthier, and happier future.

The Power of a Vision Board!

A vision board is a powerful tool that helps keep your goals and aspirations in focus for the year ahead.

Since I started using one in 2023, it’s transformed the way I approach my life. This has helped achieve 80% of the goals in just the first year, and I am on track to reach 90% of them this year, so I am sharing my strategy so you can use it too.

You can see in the picture above, I have 11 pictures that all portray a goal I am trying to achieve. These are personal to me and all have a purpose behind them.

Why 11?

Well…10 short, medium and long term goals and one overarching big goal.

Types of Goals: Short, Medium, and Long-Term

One of the key lessons I’ve learned is that goals fall into different categories based on their timelines and nature:

• Short-term goals: These have specific deadlines, like taking a trip or completing a course.

• Medium-term goals: These require several months of consistent effort, such as saving for a down payment or learning a new skill.

• Long-term goals: These reflect overarching life aspirations, like building a peaceful mind or maintaining a healthy body, and require ongoing, daily commitment.

To help you understand, I have given you some examples of my own:

For my short-term goals, I wanted to launch a newsletter, so I knew it needed immediate action. I took the necessary steps right away and made it a consistent habit. With a clear deadline, it became a priority, and I could quickly make it part of my routine.

Medium-term goals, like completing an Ironman 70.3 and a Hyrox competition, required several months of focused effort. I set a six-month timeline to prepare, breaking down training into smaller milestones, knowing that consistent dedication would get me there.

Health and wellness are massive priorities for me and are ongoing. I view them as long-term goals that require daily commitment throughout the year. Building a healthy body and maintaining a peaceful mind take continuous effort, and I work on them consistently, no matter what else is going on.

One of the key benefits of having a vision board is that it allows me to stay flexible. I’m not locked into rigid deadlines for every goal, I can prioritize whatever is most important at any given time.

I view my life in seasons, at the start of the year, I knew I had to focus intensely on training for the 70.3, so I gave that my full attention for the first four months.

After that, I shifted my focus to other areas of learning and growth for the second half of the year, with the flexibility to adjust my priorities as needed.

Regular Reviews and Adjustments

In 2023, I just left my 11 goals on the board throughout the entire year knowing very well that I will only achieve 80% of them by the end of the year.

This year, I’ve realized the importance of reassessing my vision board every six months. Life is unpredictable, and circumstances, priorities, and opportunities can shift unexpectedly.

A mid-year review helps realign my goals, course-correct where necessary, and make room for new priorities.

It’s a chance to reflect on what’s working, what needs more attention, and how I can keep momentum going.

I am still in the process of refining a strategy to help create a more detailed plan to ensure I hit 100% of my goals in the future.

More to come on anti goals next week, stay tuned!

Carrying Forward Unachieved Goals

If you do not achieve something on your vision board due to a shift in priorities, unforeseen circumstances or it is no longer .. in your life. That is totally fine.

The goals I haven’t yet achieved such as visiting South America aren’t forgotten, they have just been moved to the following year due to a priority shift in my personal life. To help make this goal a priority, all the goals this year are aligned for me to be able to take that trip next year.

They’re simply carried forward into the next chapter. These goals remain visible on my previous board as a reminder of what’s still possible, and they continue to inspire and motivate me.

Using a vision board isn’t just about dreaming, it’s about actively designing your life, celebrating progress, and staying flexible as you navigate each year.

I print this out on A3 paper, frame it and put it right in front of my apartment door so I see it when I leave everyday before going out.

If this is something you are interested in. Feel free to make a copy and customize your own vision board here.

Ever heard of Jessie Itzler? Neither had I.

Jessie has:

• Co-founded Marquis Jet, one of the largest private jet card companies in the world, later sold to Berkshire Hathaway.(Warren Buffet’s company)

• Partnered with Zico Coconut Water, which was eventually sold to Coca-Cola.

• Authored best-selling books like Living with a SEAL and Living with the Monks, sharing life lessons from extreme and unconventional experiences.

• Run ultramarathons, including the grueling 100-mile event, pushing the limits of endurance.

• Created Build Your Life Resume (BYLR), a program to help others design a meaningful life beyond traditional achievements.

• Served as a keynote speaker inspiring thousands to think big, live intentionally, and embrace challenges.

In this video, he breaks down his annual planning method:

Here’s Jessie Itzler’s Annual Planning Method, Simplified:

1. Lighten the Load
   Jessie clears out clutter before starting a new year —cleaning his desk, unsubscribing from distractions, and organizing emails to create a fresh start.

2. Show Gratitude
   He reflects on the past year by expressing gratitude to those who made an impact, often through handwritten notes or thoughtful messages.

3. Spot the Gap
   Jessie evaluates all areas of his life—work, relationships, health, and fun—to identify what’s missing. Once he spots the gap, he takes deliberate action to address it.

4. Choose a Misogi
   Each year, Jessie selects one big, defining mission. This “misogi” becomes a focal point that brings meaning and challenge to the year.

5. Block the Year
   Instead of relying on resolutions, Jessie schedules meaningful events—family trips, fitness challenges, and personal projects—into his calendar to ensure they happen.

Jessie Itzler is proof that with vision, grit, and a willingness to step outside the comfort zone, you can build an extraordinary life.

If you have 1 hour spare this month, spend it listening to this.

This year, step into the fear and watch it dissolve.

Use the momentum of the new year to get after it.

Growth lies on the other side.

This week, I’m diving into something that’s been a total game-changer for me: extended fasting. Right now, I’m three days into a five-day fast, and I’ve learned so much about my body and mind along the way. It has not been easy and there have been moments I have wanted to quit but it is worth sharing as there are amazing benefits.

What Is Fasting?

Fasting is basically taking a break from eating for a set amount of time and it’s not just some trendy thing. People have been fasting for centuries, whether for spiritual reasons, health, or just to hit reset. These days, fasting is backed by science as an awesome way to give your body a break and boost your health.

Types of Fasting

There are a bunch of ways to fast, so you can find what works for you:

• Intermittent Fasting (IF): You fast for part of the day, like the popular 16:8 method (16 hours fasting, 8 hours eating).

• Time-Restricted Eating: You stick to eating during a specific window, like between 10 a.m. and 6 p.m.

• Alternate-Day Fasting: Eating one day, fasting the next.

• Extended Fasting: Going without food for more than 48 hours—like the 5-day fast I’m doing now.

Why Is Fasting So Beneficial?

Fasting isn’t just about skipping meals; it’s about giving your body a chance to do some serious housekeeping. Here’s why it rocks:

1. Cellular Spring Cleaning: Fasting kick-starts a process called autophagy, where your cells clean out old junk. Think of it like decluttering your closet—but for your body!

2. Better Blood Sugar Control: Extended fasting can help improve how your body handles insulin.

3. Fat Burning: When you’re fasting, your body taps into fat stores for energy. Bye-bye, extra fluff!

4. Sharper Focus: Ketones (produced during fasting) give your brain a natural boost.

5. Less Inflammation: Fasting can help calm inflammation, which is great for overall health.

The 5-Day Fasting Journey

Here’s what typically happens in your body during an extended fast:

• Day 1: Your body uses up its quick energy (glycogen). Insulin levels start to drop, prepping your body to burn fat.

• Day 2: Fat-burning mode kicks in as your body starts producing ketones. Hunger might show up, but it gets easier.

• Day 3: Hello, mental clarity! Your brain starts loving those ketones, and your cells ramp up the cleaning process.

• Day 4: Deep ketosis happens. Fat burning is in full swing, and your body is focused on repair.

• Day 5: You’re in the fasting zone! Your body’s hitting peak benefits like max autophagy and healing.

My Go-To Supplements

To make this fast smoother, I’ve been using:

• Celtic Sea Salt: It’s packed with electrolytes like sodium and potassium to keep me balanced.

• Potassium Chloride: 600mg Tablets to make sure I get the daily amount(2500-3000mg)

• Magnesium L-Threonate: Great for my brain and muscles.

• Apple Cider Vinegar + Lemon Juice: This combo helps with digestion and keeps hunger in check.

A Friendly Heads-Up

Before you dive into fasting, remember: what works for one person might not work for another. Fasting affects men and women differently, so it’s super important to chat with a healthcare professional before trying it yourself.

Extended fasting has been such an eye-opening journey for me. If you’ve been curious about trying it, start small, stay informed, and most importantly—listen to your body.

Feel free to get in touch if you would like to know more! 🙂 

Ambitious Question

What would make 2025 the year you look back on and say, “That’s when everything changed”?

In case you missed last week's newsletter, I spoke about:

TEACH: Practicing gratitude creates a positive feedback loop, rewiring your brain to focus on the good and building resilience over time. Start small with a daily gratitude journal to boost your well-being.

INSIGHTS: Dan Martell’s productivity tips include designing your life with intention, building habits, batching tasks, and cutting distractions. These strategies align your actions with your goals for lasting success.

MOTIVATION: "Effort is the ultimate currency of care." Focus your energy on people and activities that nurture your growth and reflect true connection through actions, not just words.

EXPLORE: A heartfelt story of resilience highlights how a stray dog and a stranger’s kindness helped a young man overcome mental health struggles. A powerful reminder of compassion’s ripple effect.

Ambitious Question: What would your life look like if you focused on gratitude every day for 30 days?

Check it out here.

Feel free to share this if you gained any value from it. Feedback is also welcome.

THANKS FOR READING LEGENDS!