By John Valentik, MS, CSCS, NASM-PES, CES

This weekend, I’m celebrating my 38th birthday, even though the encroaching sound of turning 40 sounds worse than nails on a chalkboard. While I’m grateful for another year, I’m even more grateful for what I’ve learned along the way.

One of the most important lessons? If you want to stay strong, healthy, and motivated as you age, you need goals. Real goals.

For me, that means working toward something that both excites and challenges me: completing a Half Ironman by the time I turn 40. This goal came to fruition after tearing my ACL two years ago playing basketball. Realizing I needed something to keep me motivated but also protect my body from more unpredictable injury, I decided I’d jump on Paige’s bandwagon and start tri training.

That goal isn’t just something cool to post about (though let’s be honest, it will be). It’s a powerful motivator—especially during the tougher seasons. When the days are shorter, colder, and it’s easier to hit snooze or skip that workout, I think about why I started. When I’m deciding between another drink on Saturday night or getting up early for a brick workout Sunday morning, this goal makes the choice a little clearer.

But here’s the thing: you don’t need to train for a triathlon to stay on track. The key is to set sustainable, meaningful, and personal goals that align with your current season of life.

Whether it’s walking 10,000 steps a day, hitting three strength sessions a week, training for your first 5K, or simply building consistency with movement—set a goal that pushes you forward, not one that burns you out. And make sure it’s SMART, as referenced in our previous article:

• Specific
• Measurable
• Achievable
• Relevant
• Time-bound

These types of goals help guide your daily decisions. They give your workouts purpose, your routines structure, and your lifestyle intention.

As we get older, fitness isn’t just about how we look—it’s about how we live. It’s about having the energy to keep up with our kids, the stamina to hike that mountain, or the peace of mind that comes from knowing we’re investing in our long-term health.

So whether you’re 28, 38, or 78 — give yourself the gift of a goal.

Here’s to another year of movement, motivation, and making smart choices.

Let’s go!