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

This Week’s Quote:
“It is not the man who has too little, but the man who craves more, that is poor.”— Seneca

Physical Wellness

We all know exercise is good for the heart, good for the mind, and good for our overall health. But the research keeps getting louder. Movement is one of the most underused tools we have for preventing disease, including cancer.

A new study covered by the New York Times followed 85,000 adults and found those who moved more had a 24% lower risk of colon cancer. That’s a massive health shift—just from being consistently active.

A second piece from Northeastern University digs into why. That exercise reduces inflammation, boosts immune function, and may even slow tumor growth in some cancers.

What we’re learning:

• Exercise reduces systemic inflammation, a key contributor to multiple chronic diseases.
• Physical activity improves immune system function, potentially helping the body better detect and combat cancer cells.
• Regular movement is associated with lower risks of colon, breast, endometrial, and other common cancers.
• Benefits extend beyond prevention—exercise is also being studied for improving outcomes during cancer treatment and recovery..

Another reminder that the most powerful medicine is often simple: move your body. Not for aesthetics. Not for a race. For your long-term healthspan. For your future self.

Mental Wellness

The Hardrock 100 isn’t just a race…it’s a battle of the mind and the body.

This year’s final finisher, Ann Ongena, crossed the line after 47 hours and 53 minutes, conquering 100.5 miles, over 33,000 feet of elevation gain, and nearly two full days spent in the rugged San Juan Mountains. With an average elevation above 11,000 feet and multiple high passes over 13,000 feet, it’s as much a test of mental resilience as physical endurance.

At 61 years old, Ann (picture from Outside Magazine below) faced thin air, endless climbs, and the crushing fatigue that comes with two nights without sleep. And when it would’ve been easier to stop, but she didn’t.

That’s the real spirit of Hardrock. It’s not about speed. It’s about grit. About showing up for yourself when your legs want to quit, when your mind screams for comfort, when everything hurts and the trail keeps going.

The finish line at Hardrock isn’t just about covering distance. It’s about proving to yourself that you can endure the hardest miles, in the hardest conditions, and still find your way home.

Massive respect to Ann and everyone out there this year. This is why we love the ultra world. It’s a mental game. One that is defined by patience, resilience, and relentless forward progress.

Financial Wellness

One of the most important questions we explore in The 9:03 Coaching Journey is simple, but revealing:

Do you think money can buy happiness? Why or why not?

This reflection leads into the My Life, My Money ranking exercise which is designed to help you step back and reconsider what true wealth looks like for you.

In this exercise, you’ll rank what matters most: things like health, family, freedom, experiences, security, giving back, and more. Because wealth isn’t just about dollars in an account. It’s about living a life that feels aligned, fulfilled, and meaningful.

· What areas are your greatest sources of happiness and fulfillment?

· Are your financial decisions reflecting those priorities?

· Where can you make small changes to better align your time, money, and energy?

We believe money is just a tool and real wealth is personal. And the first step is getting honest about what really matters to you.

Spiritual Wellness

Space is showing off again and I am here for it. I couldn’t not share this article from the week. Over 100 new galaxies have been discovered orbiting our Milky Way.

Not new stars… not new planets… entire galaxies. They were just hanging out in our backyard, completely undiscovered until now. Like the neighborhood kids who all just appear on a summer night in the yard.

Stuff like this always gets me. I’ve always been fascinated by space—the vastness, the unknown, silence, the reminder that we are both incredibly small and somehow deeply connected to something massive.

It’s also why I believe curiosity is more than just being interested in things… it’s spiritual wellness in motion.
It keeps us humble.
It reminds us there’s more to explore—internally and externally.
And it nudges us to stop obsessing over the little things, and reconnect to wonder.

If 100 galaxies can show up out of nowhere, maybe the question is… what else is out there for us to discover? About the world. About ourselves.

Stay curious. Stay open. That’s where the good stuff is.

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 & The 9:03