Four Pillar Friday

Four Pillar Friday
Your weekly guide to thriving in every aspect of life—Physical, Mental, Spiritual, and Financial Wellness.

This Week’s Quote:
“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott

Physical Wellness

The Norwegian 4×4 interval training method is gaining recognition for its powerful impact on VO₂ max, a key marker of cardiovascular fitness and longevity. This scientifically-backed protocol consists of four rounds of four-minute high-intensity intervals at 90-95% of max heart rate, followed by three-minute active recovery periods at a lower intensity. A typical session includes:

• Warm-up: 5–10 minutes of light cardio to gradually elevate heart rate.
• 4-Minute High-Intensity Interval: Running, cycling, rowing, or any exercise that gets your heart rate up to 90-95% max.
• 3-Minute Active Recovery: Lower-intensity movement to bring heart rate down without stopping completely.
• Repeat Steps 2 & 3 for a Total of Four Rounds.
• Cool-down: 5–10 minutes of easy movement to bring heart rate back to baseline.

By structuring workouts this way, oxygen uptake, endurance, and metabolic health improve significantly. Research suggests that VO₂ max is one of the strongest predictors of longevity, meaning that increasing cardiovascular efficiency through structured interval training can reduce disease risk and improve overall well-being. Whether you’re an athlete looking to push performance or someone focused on long-term health, the Norwegian 4×4 provides an efficient and effective strategy for boosting fitness in just 30-40 minutes per session.

Mental Wellness

Walking in nature isn’t just good for the body—it’s a powerful reset for the mind. A recent article from The Guardian highlights how outdoor walks can lower stress, boost mood, and improve mental clarity. Studies show that time in nature reduces cortisol (the stress hormone) and enhances overall well-being. Whether it’s a quiet hike or a stroll through your local park, taking time to disconnect from screens and reconnect with nature is one of the simplest ways to support physical, mental, and spiritual wellness.

Where’s your favorite place to walk when you need a reset.

Financial Wellness

A recent Schwab Modern Wealth Survey challenges the traditional view of wealth. While many assume wealth is about having more money (38%) or owning nice things (30%), the majority of Americans define it as something much deeper—financial peace of mind (70%), enjoying experiences (70%), work-life balance (69%), good health (63%), and strong relationships (62%).

This shift reflects a growing understanding that true wealth isn’t just about accumulation—it’s about freedom, well-being, and fulfillment. It’s about being able to enjoy life without the constant stress of financial uncertainty. It’s about having the time and health to create meaningful experiences with family and friends. And it’s about ensuring that professional success doesn’t come at the cost of mental, emotional, or physical well-being.

As more people move away from a purely financial definition of wealth, the focus becomes how we spend our time, energy, and resources in ways that align with what truly matters. True wealth isn’t just measured in dollars—it’s measured in quality of life, purpose, and the ability to live life on your terms.

Spiritual Wellness

Your past holds more wisdom than you think. Every high and low, every triumph and setback, has shaped the person you are today. Yet, too often, we move through life without pausing to reflect on the lessons, growth, and meaning hidden within our experiences.

In our coaching program, we incorporate this process through the “My Life, My Line” exercise—an opportunity to visually map out the defining moments of your journey. By plotting both the good and the challenging experiences, you begin to see patterns, uncover strengths, and gain clarity on what has truly mattered.

• What moments have defined you?
• Where have you grown the most?
• How do past experiences shape your vision for the future?

This exercise isn’t just about reflection—it’s about understanding your story so you can write the next chapter with intention. Because the past is not just where you’ve been; it’s the foundation of where you’re going.

Have you ever taken time to map out your life’s defining moments?

Stay Connected:
What steps—big or small—are you taking in physical, mental, financial, and spiritual wellness? Maybe you pushed your limits in a workout, made a mindful financial choice, or found time for reflection.

We’d love to hear how you’re integrating Physical, Mental, Financial, and Spiritual Wellness into your week. Drop a comment, message us, or tag us—because growth happens when we show up and share the journey. And if this resonates with you, share it with someone who might find it meaningful.

Here’s to Living Richly,
The Journey Team