The Weekly Four

FAITH

Faith: The Christmas Story from Luke

As we prepare for Christmas, it’s important to pause and reflect on the true meaning of this season. Luke 2:4-14 tells the story of Jesus’ birth:

“Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. He went there to register with Mary, who was pledged to be married to him and was expecting a child. While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

*And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, ‘Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.’

Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,
‘Glory to God in the highest heaven,
and on earth peace to those on whom his favor rests.’”

This Christmas, take time to read the story of Christ’s birth with your family. Reflect on the gift of Jesus and the hope, joy, and peace He brings to the world.

FAMILY

Family: Do This for Your Family

Here are the steps I’m taking at 45 to help me live to 100, so I can continue being present for my family:

1. Cardio to Live Longer:

   • VO2 max, a measure of your body’s ability to use oxygen, is directly correlated with life expectancy.

   • I track mine using the Cooper test, a simple and effective way to assess cardiovascular fitness.

2. Lifting Weights to Improve Quality of Life:

   • Strength training helps maintain muscle and flexibility, reducing the risk of dependency as you age.

   • Weightlifting is often called the “fountain of youth” because it supports long-term independence.

3. Maintaining Healthy Body Fat Levels:

   • Here’s what a healthy range looks like by gender and age:

   For Women

   • Age 20-39: 21-32%

   • Age 40-59: 23-33%

   • Age 60-79: 24-35%

   For Men

   • Age 20-39: 8-19%

   • Age 40-59: 11-21%

   • Age 60-79: 13-24%

4. Getting Regular Bloodwork Done:

   • I monitor key markers like lipid panels, glucose, HbA1c, inflammatory markers (hs-CRP, uric acid), and hormone levels.

   • Regular testing allows me to track my overall health and catch potential issues early.

5. Incorporating Dynamic Stretching:

   • These stretches improve movement, flexibility, and circulation.

   • They reduce injury risk and enhance joint health, which are essential for a long, active life.

6. Prioritizing Sleep:

   • Sleep is critical for both performance and long-term health.

   • I focus on both the quantity and quality of my sleep to support my brain and body.

7. Training in All Planes of Motion:

   • Most of us only train forward and backward. I incorporate sideways and diagonal movements to stay proficient in all planes of motion: sagittal, frontal, and transverse.

These habits not only improve my longevity but also help me stay active and engaged with my family for decades to come.

FITNESS

Fitness: The Benefits of Walking 10,000 Steps a Day

Walking 10,000 steps a day may seem like a simple goal, but its benefits are profound:

• Boosts Cardiovascular Health: Walking lowers your risk of heart disease and improves circulation.

• Improves Mental Health: Regular walks reduce stress and anxiety by releasing endorphins.

• Supports Weight Management: Walking burns calories and helps maintain a healthy weight.

• Enhances Sleep: Daily activity contributes to better sleep quality.

• Increases Energy Levels: A brisk walk improves oxygen flow and leaves you feeling refreshed.

If 10,000 steps feel like too much, start smaller and build gradually. Every step you take contributes to a healthier, more active lifestyle.

FINANCE

Finance: Swiss Wealth-Building Habits

Switzerland has the highest percentage of millionaires in the world—14.9% of adults—despite not being among the top 10 for average income. Here’s what we can learn from their wealth-building mindset:

1. Live Below Your Means: Swiss millionaires focus on “stealth wealth,” avoiding flashy lifestyles and reinvesting their savings for long-term growth.

2. Automate Savings: Treat savings like a bill, automatically setting aside 20-30% of income before spending.

3. Diversify Across Banks: The Swiss use multiple banks for different purposes, like daily transactions, wealth management, and international banking.

4. Invest in Skills: They focus on acquiring high-value skills and thinking globally to maximize opportunities.

5. Plan for Generational Wealth: Swiss millionaires don’t chase quick riches—they focus on building and preserving wealth over the long term.

The biggest takeaway? True wealth isn’t just about earning more—it’s about keeping and growing what you have

Housekeeping

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