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:
“He who has a why to live can bear almost any how.” – Friedrich Nietzsche

Physical Wellness

In a recent podcast, Steve Magness, performance expert and author of Do Hard Things and Win the Inside Game, speaks to why we often fall into patterns that no longer serve us and how the relentless pursuit of greater and greater achievement can lead to self-sabotage. He explores the ways social media distorts our basic thoughts, how group identity can limit growth, and why resilience comes from mastering our inner world. Through the lens of his own journey—from elite runner to pioneering coach—Magness offers a refreshing perspective on sustainable excellence and how to move from simply getting by to truly thriving. This is a good one and cannot recommend it enough. Hope you enjoy listening.

Mental Wellness

A new study from the University of Queensland reveals that just six months of high-intensity interval training (HIIT) can improve brain function in older adults—with benefits lasting up to five years. Researchers found that HIIT stimulates brain activity, potentially helping to slow cognitive decline and reduce dementia risk. Even participants who didn’t continue exercising maintained cognitive improvements years later.

While more research is needed, this study reinforces the power of exercise as a simple, accessible way to protect brain health. If movement can provide such long-term cognitive benefits, the real question is: Why wait to start?

Full Study:  Long-Term Improvement in Hippocampal-Dependent Learning Ability in Healthy, Aged Individuals Following High Intensity Interval Training

Financial Wellness

In a world where conversations are often reduced to texts and emojis, eight lifelong friends have been investing their time in something far more valuable—real, face-to-face connection. For 64 years, these men have met for a pint every month, proving that true wealth isn’t measured in money, but in the relationships that stand the test of time.

Their story, told in “We’ve Met Up for a Pint Every Month for 64 Years”, is a testament to the power of consistency, friendship, and the simple act of showing up. While the world has changed around them, they’ve held onto something priceless—a ritual that turns fleeting moments into lasting memories.

Technology may make it easier than ever to stay in touch, but as they remind us, no phone call or group chat can replace the richness of a shared table, a familiar face, and the stories that only grow better with time.

Some things in life are worth the investment of your time and money.

Spiritual Wellness

Self-awareness is a term we hear often—used to describe someone who “has none” or someone who “could use a little more.” But in most conversations, we reduce it to a single moment or instance, rather than seeing it as the foundation for something much bigger.

At its core, self-awareness is the first step in asking the deeper questions—the ones that connect us to purpose, passion, and our ‘why’:

• What truly fulfills me?
• What energizes me?
• Why do I get up each morning?
• What impact do I want to have on the world?
• Am I living in alignment with my values?
• What parts of my life feel authentic, and where am I simply going through the motions?

But self-awareness isn’t just about knowing when not to say something or when to ask the right question. It’s more than just understanding yourself—it’s about understanding your place in the world at every level. It allows you to step outside of autopilot, reflect with clarity, and find alignment between who you are and how you show up in the world.

When you cultivate this kind of awareness, you don’t just find your authentic self—you live it. And once you begin to live in alignment, your decisions, relationships, and work take on new meaning—not because they’re part of a checklist, but because they reflect who you truly are and what matters most.

So, where in your life do you feel the strongest sense of alignment? And where might a little more self-awareness help you step into the person you’re meant to become?

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! Reply, message us, or tag us—because real growth happens when we show up and share the journey. How are you integrating the Four Pillars this week?

Here’s to Living Richly,
The Journey Team