This Week’s Quote:
“How did it get so late so soon?” — Dr. Seuss

Funny how time works. You look up and somehow summer’s gone, your oldest goes to middle school next year, and you’re now closer to 50 than 40. We can’t slow it down. But we can decide how we use it. This thought pops into my head each day.

Anyway, here is what I have been thinking about that across the Four Pillars this week:

Physical Wellness

Only about 24.2% of U.S. adults meet both aerobic and muscle-strengthening activity guidelines. (CDC)

That means three out of four of us are missing at least one half of the equation.

We often think of cardio and strength as two separate camps: the runners vs. the lifters. But they’re not binary at all…they’re complementary. Cardio builds endurance, supports heart health, and keeps the engine running. Strength training protects muscle mass, bone density, and long-term mobility.

One without the other leaves a gap. Together, they create resilience and strength. The ability to move, adapt, and stay strong across seasons of life.  From our youth into our 80s, both play a critical role.

The good news: it doesn’t have to be extreme. Walks, intervals, lifting, bodyweight work, layered together over time, move you closer to that 24%.

This week, ask yourself: how can I add just a little more balance between strength and stamina? Your future self will thank you.

And if you don’t believe me, here’s a short clip of Dr. Andrew Huberman and Pavel Tsatsouline on why grip strength, and strength in general, truly matters.

Mental Wellness

A recent Gallup-West Health survey found that 7 in 10 Americans want their doctors to ask them about both physical and mental health during medical visits.
More than half of Americans report someone in their household has been diagnosed with a mental health condition.

What struck me: the desire for integration. People are done treating mental health like a “luxury extra” or something separate. They want it acknowledged, addressed, and cared for alongside physical health.

Imagine how different it would feel if checking in on your heart, lungs, or bones was considered as important as asking, “How is your mind?” Because it is just as important.

This week, here’s a simple ask:

• “How might stress, anxiety, or sleep be affecting my physical health?”
  → Links mind and body so the doctor sees the full picture.
• “Are there resources you recommend if I’m feeling overwhelmed, burned out, or down?”
  → Opens the door to referrals or support without needing a diagnosis.
• “What changes in lifestyle…exercise, nutrition, routines could help improve both my physical and mental health?”
  → Shows you’re proactive and invites practical, everyday guidance.

Your mind deserves at least as much attention as your body.

Financial Wellness

Legacy.

It’s a word we hear everywhere — in wealth planning, coaching, family meetings, boardrooms. But for most of us, legacy isn’t about statues, buildings, or history books.

The truth? We won’t all be remembered by the world. But we will be remembered by our world…our kids, our spouse, our friends.

Research from the Harvard Study of Adult Development shows the single greatest predictor of long-term well-being isn’t wealth or fame, but close relationships. Legacy isn’t something we leave after we’re gone. It’s something we live right now. Often, in the moments we choose to show up.

It’s saying yes to the game with your son. It’s the habit of love, curiosity, or resilience you model every day. It’s the memories created in the middle of the busy, ordinary weeks.

So maybe the better question isn’t “What will my legacy be?”

It’s “What legacy am I living today?”

Spiritual Wellness

Driving to get coffee the other morning, Sirius mentioned James Gandolfini would have been 63 today.

I sent a text to a few of my buddies, and one wrote back: “He started playing Tony in his 30s!” He died at 51 in 2013.

It all feels like yesterday…those Sunday nights in college watching The Sopranos, the infamous fade-to-black ending, even the news of his passing. But that was over a decade ago.

Time moves fast. In the moment it can feel slow, but when you look back it feels like it collapses on itself. What once felt like yesterday: a routine, a season, a show suddenly belongs to another era of your life.

David Chase, the show’s creator, once said the series was about “the consequences of Tony’s choices: not just for him, but for everyone around him.” And about that cut-to-black ending? He explained it wasn’t actually a gimmick. It was meant to reflect reality: life just ends. Not neatly, not tied up. One moment you’re here, the next you’re not.

I keep coming back to that. We don’t get to slow time down. And at some point, it runs out.

The Sopranos was about choices. Life’s no different. At some point the screen goes black. What matters is what we did with the frames leading up to it.

Photo courtesy of HBO

The Journey Team & The 9:03