ICEMANforChrist: Friday, December 5, 2025

Friday, December 5, 2025

NIC’s Corner

Consider this: whoever sows sparingly will also reap sparingly, and whoever sows bountifully will also reap bountifully. Each must do as already determined, without sadness or compulsion, for God loves a cheerful giver. Moreover, God is able to make every grace abundant for you, so that in all things, always having all you need, you may have an abundance for every good work. (2 Cor. 9:6-8)

· Iceman’s 40 devotion

· Operation Purity

Rich vs Poor Tour pairing—two nations shaped by extremes of climate, history, and Catholic presence:

🇮🇸 Iceland vs 🇸🇱 Sierra Leone — Glacial Stillness and Post-War Praise

Two More Stops on the Rich vs Poor Tour: A Catholic Contrast in Isolation and Recovery

This pairing invites pilgrims to reflect on how Catholicism survives in vastly different terrains: Iceland, a wealthy Nordic island with a tiny Catholic minority, and Sierra Leone, a West African nation rebuilding from war and disease with a growing Catholic witness. Together, they extend NIC’s Corner’s journey into the spiritual contrasts of silence and song, scarcity and resilience.

🇮🇸 Iceland — Wealthy, Isolated, and Quietly Catholic

GDP per capita (PPP): ~$65,600 USD (2024)

🧮 Why Iceland Ranks High

• Renewable Energy: Nearly 100% of electricity from geothermal and hydropower.
• Small Population: ~380,000 people with high social cohesion.
• Strong Institutions: Universal healthcare, education, and low corruption.
• Tourism and Tech: Booming sectors post-2008 recovery.
• Nordic Model: High taxes fund robust public services.

✝️ Catholic Landscape
• Tiny Minority: ~14,000 Catholics (~3.5% of the population).
• One Diocese: Reykjavík, covering the entire country.
• Immigrant Church: Many Catholics are from Poland, the Philippines, and Latin America.
• Single Cathedral: Christ the King Cathedral in Reykjavík.
• Quiet Witness: Catholicism is respected but not widely known.

⚠️ Challenges
• Geographic Isolation: Long distances between communities.
• Secular Culture: Iceland is one of the least religious countries in Europe.
• Clergy Shortage: Reliance on foreign priests and religious.

🌿 Pilgrimage Cue
Iceland is a journey of glacial grace—where the Eucharist is offered in volcanic silence, and the Church survives through immigrant fidelity and Nordic stillness.

🇸🇱 Sierra Leone — Poor, Rebuilding, and Joyfully Catholic

GDP per capita (PPP): ~$3,100 USD (2024)

🧮 Why Sierra Leone Ranks Low
• Post-War Recovery: Civil war (1991–2002) devastated infrastructure.
• Health Crises: Ebola (2014) and COVID-19 strained fragile systems.

• Youth Unemployment: Over 60% of the population is under 25.
• Climate Vulnerability: Floods and landslides affect urban areas.
• Aid Dependency: Foreign support remains critical for development.

✝️ Catholic Landscape
• Minority Faith: ~8% Catholic in a religiously diverse nation.
• Four Dioceses: Including Freetown, Makeni, and Kenema.
• Missionary Legacy: Schools, hospitals, and peacebuilding efforts remain vital.
• Liturgical Vibrancy: Music, dance, and community life animate worship.
• Interfaith Harmony: Catholics often collaborate with Muslims and Protestants.

⚠️ Challenges
• Poverty: Many parishes lack electricity, books, and transport.
• Vocational Strain: Few local priests; reliance on missionaries.
• Trauma Healing: The Church plays a key role in post-war reconciliation.
• Infrastructure Gaps: Roads and communication remain underdeveloped.

🌿 Pilgrimage Cue
Sierra Leone is a journey of praise and perseverance—where the Eucharist is celebrated in song and struggle, and the Church dances its faith through hardship and healing.

🕊️ Editorial Reflection

Iceland and Sierra Leone offer a striking contrast: one rich in silence, the other rich in song. In Iceland, Catholicism is a whisper in the wind. In Sierra Leone, it is a chorus of resilience. The Rich vs Poor Tour reminds us that the Gospel is not bound by temperature or terrain—it flourishes in frost and fire, in stillness and celebration.

What does it mean to be Catholic in a land of quiet comfort—or noisy need?

Where does the Church feel more alive—in the hush of ice or the heat of healing?

DECEMBER 5 First Friday

Saint Nicholas Eve-Prohibition Repeal

Acts, Chapter 3, Verse 16

And by faith in his name, this man, whom you see and know, his name has made strong, and the FAITH that comes through it has given him this perfect health, in the presence of all of you.

Peter at the beginning of Christ’s approach to him said Lord Leave me for I am a sinful man-and he was. Notice that after the resurrection Peter was changed and now took on the work of Christ. We are all sinners we are all lame as the man in this verse but by faith we can do the work of Christ and He will change us.

Demonstration + Proclamation = Credibility[1]

After Pentecost when the apostle received the Holy Spirit they started to build the church: The Kingdom of God. Peter and John encountered a lame man on their way to temple. Using only the name of Jesus they healed the man and they gained credibility because they did what they said, “they walked the talk.” As their credibility grew so did the church. Note how Acts 3 (Acts 3:1-26) describes these leaders:

They faithfully did what they knew to do.

They stopped and sensitively addressed needs.

They had courage to face problems.

Others anticipated receiving solutions from them.

They realistically admitted their lack of material resources.

They generously gave away their spiritual resources.

They solved practical problems.

They gained credibility through demonstration, not just proclamation.

Peter’s demonstration gave him a platform and a convincing argument.

Eyes of Faith[2]

Many of us today are still enthralled to a Deist view of God, whereby God is a distant and aloof first cause of the universe, uninvolved with the world he has made. But Thomas Aquinas taught that God is in all things, "by essence, presence, and power" and that God providentially cares for every aspect of his creation. Therefore, we should expect to see signs of his presence and activity in nature, in history, and in human affairs. And once we see, we are meant to speak! In a way, followers of Jesus are not looking at the signs of the times for their own benefit, but rather that they might share their prophetic perspective with everyone else. So, look around, look with attention, look with the eyes of faith!

Spiritual Weapon-Fasting[3]

Fasting gives birth to prophets and strengthens the powerful; fasting makes lawgivers wise. Fasting is a good safeguard for the soul, a steadfast companion for the body, a weapon for the valiant, and a gymnasium for athletes. Fasting repels temptations, anoints unto piety; it is the comrade of watchfulness and the artificer of chastity. In war it fights bravely, in peace it teaches stillness. – St. Basil the Great

Are you struggling with a sin? I mean a sin that you just can’t seem to get rid of; a sin that is keeps you in a constant state of guilt and despair. You’ve prayed, you’ve frequented the sacraments, but you just can’t seem to break its hold. We’ve all been there at one point or another, and such struggles are part and parcel of the spiritual life. But it doesn’t have to be that way. Today, I want to introduce you to a very powerful, but much neglected weapon in the spiritual arsenal: Fasting. If you want to put to energize your spiritual life, if you want to slay a sin that has you in bondage, if you want to grow in union with God, take up the holy weapon of fasting. For as Jesus said, there are some demons that “cannot be driven out by anything but prayer and fasting.” Let’s examine this powerful weapon and its use in the spiritual life.

1. Start with the basics – The first step in fasting is obeying the law of the Church—fasting on Ash Wednesday and Good Friday, abstaining from meat on Fridays, and observing the Eucharistic fast (do not eat or drink one hour before communion).

Regarding abstaining from meat on Friday, it’s true that it is technically is not required in the U.S., but some sort of food-based penance or sacrifice is still required. But instead of trying to invent some new penance, why not just stick with what Catholics have always done? Abstain from meat on Fridays. There’s a good reason for it. Men, fasting two days a year and abstaining from meat on Fridays is incredibly easy. In the “old days”, fasting was required every weekday in Lent. And there was once even a time when that fasting required abstinence from all dairy products. There were a ton of other fasts and days of abstinence throughout the liturgical year as well. I would say that we have it easier than any other period in Catholic history. So let’s start with the basics and obey the law of the Church without grumbling or complaining.

2. Add more – As Catholic men, we should never be satisfied with the bare minimum. We should seek to constantly pursue a deeper conversion. St. Francis de Sales gives some good advice in this regard: If you are able to fast, you will do well to observe some days beyond what are ordered by the Church, for besides the ordinary effect of fasting in raising the mind, subduing the flesh, confirming goodness, and obtaining a heavenly reward, it is also a great matter to be able to control greediness, and to keep the sensual appetites and the whole body subject to the law of the Spirit; and although we may be able to do but little, the enemy nevertheless stands more in awe of those whom he knows can fast.

Accordingly, once you’ve begun to follow the law of the Church, build on that foundation to include fasting in other ways. Here are some ideas:

Skip one extra meal a week, like breakfast or lunch. In addition to Fridays, Wednesdays are traditional days of fasting, so that might be a good day to start with.

Deny yourself dessert on set days. Most of us eat too much sugar anyway.

Skip salt on your food.

Fast from soda. It’s terrible for you!

Skip the beer or other alcoholic drinks when going out to eat.

Don’t eat between meals. This sounds easy but try it. You’ll find it’s quite hard since most of us snack frequently and don’t even realize it.

Include things besides food. For example, fast from all technology one day a week.

Fast (one main meal with two small snacks) one day a week.

Drink only water.

Now, you don’t have to fast from all of these things all of the time. It is best to choose set days for fasting, like the Wednesdays or Fridays mentioned above. Doing so helps keep our fasting consistent.

3. Fast from sin – Bodily fasting is meaningless unless it is joined with a spiritual fast from sin. St. Basil gives the following exhortation regarding fasting: Let us fast an acceptable and very pleasing fast to the Lord. True fast is the estrangement from evil, temperance of tongue, abstinence from anger, separation from desires, slander, falsehood and perjury. Privation of these is true fasting.

4. Pray – Fasting is not simply a matter of will power. Grace is absolutely necessary. While fasting energies prayer, prayer energizes fasting. Both are weak without the other.

As you fast to conquer your passions, pray constantly for the grace of God to flood your soul, beg for the virtues in which you need to mature, and ask for strength in the spiritual warfare.

5. Beware of Pride – With any kind of self-discipline, penance, or fasting comes a temptation to pride. We face the danger of believing that we are superior to others because we fast or thinking that fasting is an end in itself. But fasting itself is never the goal, nor does it make us perfect or more spiritual than others. Rather, fasting is an aid, a training tool in our ascent toward perfection, which is found in a pure, self-giving love of God and neighbor. “Be on your guard when you begin to mortify your body by abstinence and fasting,” says St. Jerome, “lest you imagine yourself to be perfect and a saint; for perfection does not consist in this virtue. It is only a help; a disposition; a means though a fitting one, for the attainment of true perfection.”

Conclusion: If we neglect fasting, our spiritual life will always be mediocre. We will be weak in the combat against our passions, we will easily succumb to temptation, and we will never truly overcome our inherent selfishness and self-indulgence. As men, our desire should be to strengthen ourselves and be the best that we can be. We should train ourselves to be strong in the spiritual warfare, so we can resist the temptations of the evil one. There is no better way to begin this spiritual training than through the practice of fasting.

Copilot’s Take

On this day, Saint Nicholas Eve and the anniversary of Prohibition’s repeal, we recall Peter’s transformation in Acts 3:16, where faith in the name of Jesus healed the lame man and gave credibility to the apostles’ proclamation. Demonstration joined with proclamation built the early Church, as Peter and John walked the talk, courageously addressing needs and generously sharing spiritual resources. With the eyes of faith, we too must discern God’s presence in history and daily life, speaking prophetically of His providence. And as St. Basil reminds us, fasting is a spiritual weapon that strengthens the soul, repels temptation, and trains us for holiness. By beginning with the Church’s prescribed fasts, adding voluntary sacrifices, fasting from sin, and uniting all with prayer, we resist pride and grow in love of God and neighbor. Without fasting, our spiritual life remains weak; with it, we gain strength to walk credibly in Christ’s name, just as Peter did, bearing witness through both word and deed.

First Friday Devotion[4]

Nine consecutive Fridays in reparation to the Sacred Heart of Jesus

Our Lord appeared to St. Margaret Mary Alocoque (1647-1690), a French nun in the Visitation Order, and gave her the special task to spread devotion to His Most Sacred Heart at a time when religion was growing cold in the hearts of mankind. He said to her:

“Behold this heart which, not withstanding the burning love for men with which it is consumed and exhausted, meets with no other return from most Christians than sacrilege, contempt, indifference and ingratitude, even in the sacrament of my love [the Eucharist]. But what pierces my heart most deeply is that I am subjected to these insults by persons especially consecrated to my service.” Jesus asked for special prayers and practices to make amends (reparation) for this great neglect to the proper reverence owed to God. For those who did this faithfully, he made what St. Margaret Mary referred to as the “Great Promise” which was the last and greatest of the Twelve Promises of the Sacred Heart of Jesus.

“I promise you in the unfathomable mercy of my heart that my omnipotent love will procure the grace of final penitence for all those who receive communion on nine successive first Fridays of the month; they will not die in my disfavor [the grace of final repentance], or without having received the sacraments, since my divine heart will be their sure refuge in the last moments of their life.”

Conditions to Fulfill the First Friday Devotion

The specific conditions to receive the Great Promise of the Sacred Heart of Jesus are:

1. Receive Holy Communion on nine consecutive first Fridays of the month (this assumes that the person is in a state of grace, having made a sacramental confession for any mortal sins prior to receiving communion).

2. Having the intention, at least implicitly, of making reparation to the Sacred Heart of Jesus for all the sinfulness and ingratitude of men.

Saint Nicolas Eve

The Feast of Saint Nicholas is celebrated on December 6. Children leave their shoes outside their bedroom door the night before and awaken that day to find a surprise treat in their shoes. Saint Nicholas was a fourth century bishop in Lycia, a province in Turkey. He became well known for his generosity. He is also considered the patron saint of brides and children and the precursor to Santa Claus.[5]

The Eve of the Feast of Saint Nicholas is celebrated throughout much of Europe with sweets and gifts to children. Legend tells us that Nicholas was a man of action and used his abundance that the Lord provided him to give special protection to children and unmarried young women. Let us find some way today to practice both the spiritual and temporal works of mercy. Today would be a good day to do something that helps children or young unmarried women from the abundance that God has provided us. For those who cannot share it is suggested to fast twice this week as was the practice of Saint Nicholas and give the cost of the food you would normally spend to help those in need. From the store house of your spiritual abundance your prayers can make a difference: pray especially for women who are enslaved in addictions and/or the sex slave trade. Thousands of men from over 80 countries consistently pray for women lead by an online organization called “e5 men”[6]. Perhaps the Lord is calling you to this.

Krampusnacht[7]

Translated in English to “Krampus Night” and associated with the Feast of St. Nicholas, this day is a tradition believed to have started in Germany many centuries ago. The day has grown in scope and is now celebrated throughout many European cities as a not-so-jolly opportunity to punish naughty children!

Krampus is a mythical character, appearing as a sort of a horned, devil-ish monster who sometimes has a scraggly, hairy body as well as long tongue. Sometimes the monster is depicted wearing chains. While the origins of Krampus may go all the way back to the 7th century, it wasn’t until the 17th century when the character was paired with St. Nicholas in Christian winter festivities in Europe. The creature has been used as a means to scare children into behaving ahead of the Christmas holiday, sometimes carrying a bundle of twigs used to swat children. Krampus may also have the power to take away gifts given by St. Nicholas, replacing them with coal.

Krampusnacht takes place the day before the Feast of St. Nicholas. In many cities throughout Europe, men will dress up in costumes as Krampus and roam through the streets to frighten children. In some traditions, Krampus is also accompanied by an angel or fairy-like character, along with St. Nicholas.

Saint Nicholas, Santa Claus, and the Angels

As is well-known, "Santa Claus" comes from the Dutch rendering of Saint Nicholas, a fourth-century bishop famous for giving gifts anonymously to children and the needy. However, as Father Francis Weiser argues in his Handbook of Christian Customs (p. 113), the various legends surrounding Santa Claus actually come from the god of Norse and Germanic mythology, Thor (after whom Thursday is named). Thor was portrayed as a large, jovial old man with a long white beard whose symbolic color was red (owing to his association with fire). Thunder was said to have been caused by the rolling of his chariot (drawn by two white goats) across the clouds, and his home was said to have been "Northland," somewhere among the icebergs. The fireplace was also considered sacred to Thor because it was through it that he came into his element, the fire. We owe this odd metamorphosis of a Christian saint into a pagan god to New York City. When the Dutch founded the city in the seventeenth century, they observed the Catholic custom of "Saint Nicholas' visit" on the saint's feast day (December 5). This the Dutch did even though they were Protestant. When English Protestants later commandeered the city, they were offended by the practice, but their children very much liked it. The compromise that was eventually made was to transfer the giving of gifts from the 5th of December to the 25th and to add so many pagan elements to the story that the figure of the saintly Catholic bishop (who, incidentally, was notoriously intolerant of heretics) would no longer be recognizable. The older Christian custom is that on the night of December 5 (the vigil of Saint Nicholas Day), children write notes addressed to the Child Jesus and put them on their windowsill, whence St. Nicholas carries them to heaven. A variation of this custom, prevalent in South America, is to write notes sometime between December 16 to 24 and to put them in front of the crib, from which point Angels carry the requests to heaven. Though the value of bringing children up on these stories is open to debate, at least the older customs explicitly tie the reception of gifts to the advent of Christ and portray the other figures (Nicholas or the angels) as His assistants. There was also a charming custom of "St. Nicholas" (a man dressed as a bishop) bringing gifts to children in person on his feast day.[8]

Tonight, candy for the kids and… for Mom & Dad?

33 days to Christmas-Start the 33 days to Eucharistic Glory[9]

Want to start a small group? Download our 33 Days to Eucharistic Glory Study Guide

Day 14

On this 14^th day, develop the strength not to yield and carry our crosses patiently

Copilot:

Developing the strength to resist temptation and patiently carry our crosses is a journey that involves faith, perseverance, and practical steps. Here are some ways to build that strength:

Spiritual Practices

1. Daily Prayer: Start and end your day with prayer, seeking God’s strength to resist temptation and carry your burdens with patience.

2. Scripture Reading: Meditate on passages that provide encouragement and guidance. Verses like Philippians 4:13 and Matthew 16:24 can be particularly inspiring.

3. Sacraments: Participate in the sacraments regularly to receive grace and fortify your spirit.

Practical Steps

1. Mindfulness and Meditation: Practice mindfulness to become aware of your thoughts and actions, helping you to make conscious, positive choices.

2. Accountability Partners: Share your journey with trusted friends or mentors who can provide support, encouragement, and accountability.

3. Healthy Boundaries: Establish boundaries to protect yourself from negative influences and environments.

Lifestyle Habits

1. Physical Health: Maintain a healthy lifestyle through regular exercise and a balanced diet. Physical well-being can positively impact your mental and spiritual health.

2. Positive Activities: Engage in hobbies and activities that uplift and inspire you, keeping your mind occupied with positive pursuits.

Community Support

1. Faith Community: Be active in your faith community, participating in group prayers, study sessions, and service activities.

2. Volunteer Work: Serving others can provide a sense of purpose and fulfillment, helping you stay focused on positive values.

Reflective Practices

1. Examination of Conscience: Regularly reflect on your actions and intentions, seeking areas for growth and improvement.

2. Gratitude Journal: Keep a journal to note down the blessings and positive experiences in your life, helping you maintain a hopeful and thankful mindset.

Example Prayer for Strength and Patience

Here’s a prayer to help you seek strength and patience:

Dear Lord, Grant me the strength to resist temptation and carry my crosses with patience and grace. Fill me with Your peace and guide me in moments of struggle and doubt. Help me to embrace my challenges as opportunities for growth and to trust in Your plan. May Your love and presence sustain me and give me the courage to follow Your path.

Amen.

Bible in a Year Day 157 Following Jesus

Fr. Mike emphasizes that following Jesus as his disciples requires remarkable humility, faith, purity of heart, and courage. Today's readings are Mark 7-8 and Psalm 23.

Prohibition Repeal Day[10]

If you like a drink, then Repeal Day is all about you. On the 5th of December, it’s time to raise a glass to all things: cocktails, beer, and spirit, and celebrate your right to have a cheeky little (or large!) tipple now and then. Whether you enjoy a sip of sophistication with a swish cocktail or simple G and T, or even if you’re happy to sit back with a bottle of beer, this day celebrates kicking back with a drink or two whether at home, with friends or at the pub.

Between January 5th, 1919, and December 5th, 1933, America was dry. And we don’t mean it didn’t get much rainfall – during these years, the consumption of alcohol was banned. This was supposed to end drunkenness and put a stop to crime – but if anything, it just made problems with lawbreaking even worse.

Simply enough, even though it had been banned, there was still a demand for alcohol – and some shady characters made it their business to help America get a swig of the sweet stuff. Soon enough, organized crime would become a key driver of the liquor trade.

Bootlegging, or rum running as it might also be known, became of especial favor with crime lords. Sneaking liquor around the country became a big business in 1920s USA, and despite the best effort of authorities, the big wigs of the underworld were soon reveling in the money it brought them.

Realizing perhaps keeping beer away from the people was causing more trouble than it was worth, several repeal organizations were born and eventually, after much consideration, the 18th Amendment was lifted. And so, on the back of all that, we celebrate repeal day.

How to celebrate Repeal Day

This day is an easy one to celebrate, especially if you are partial to a cheeky drink or two. There’s no need to get dressed up – although if you choose to go to a posh wine bar, you could always pop on something sparkly; Celebrate repeal day by grabbing yourself a quick drink on the 5th, or perhaps you could make some swanky cocktails at home.

If you’re feeling sociable after a day at work, why not get the gang together and go down to your local pub for a few?

And if you don’t drink alcohol, you can always get involved with alcohol-free beer, or some tasty virgin cocktails. Cheers!

Perhaps we should do a little goldschlager in honor of St. Nicolas.

Jesse Tree[11]

Jesse Tree Scriptures (The Symbols Are Only Suggestions)

December 1 Creation: Gen. 1:1-31; 2:1-4 Symbols: sun, moon, stars, animals, earth

December 2 Adam and Eve: Gen. 2:7-9, 18-24 Symbols: tree, man, woman

December 3 Fall of Man: Gen. 3:1-7 and 23-24 Symbols: tree, serpent, apple with bite

December 4 Noah: Gen. 6:5-8, 13-22; 7:17, 23, 24; 8:1, 6-22 Symbols: ark, animals, dove, rainbow

December 5 Abraham: Gen. 12:1-3 Symbols: torch, sword, mountain

Fitness Friday-Suffering[12]

When I first started training for marathons a little over ten years ago, my coach told me something I’ve never forgotten: that I would need to learn how to be comfortable with being uncomfortable. I didn’t know it at the time, but that skill, cultivated through running, would help me as much, if not more, off the road as it would on it. It’s not just me, and it’s not just running. Ask anyone whose day regularly includes a hard bike ride, sprints in the pool, a complex problem on the climbing wall, or a progressive powerlifting circuit, and they’ll likely tell you the same: A difficult conversation just doesn’t seem so difficult anymore. A tight deadline is not so intimidating. Relationship problems are not so problematic. Maybe it’s that if you’re regularly working out, you’re simply too tired to care. But that’s probably not the case. Research shows that, if anything, physical activity boosts short-term brain function and heightens awareness. And even on days they don’t train — which rules out fatigue as a factor — those who habitually push their bodies tend to confront daily stressors with a stoic demeanor. While the traditional benefits of vigorous exercise — like prevention and treatment of diabetes, heart disease, stroke, hypertension, and osteoporosis — are well known and often reported, the most powerful benefit might be the lesson that my coach imparted to me: In a world where comfort is king, arduous physical activity provides a rare opportunity to practice suffering. Few hone this skill better than professional endurance and adventure athletes. Regardless of sport, the most resounding theme, by far, is that they’ve all learned how to embrace uncomfortable situations:

· Olympic marathoner Des Linden told me that at mile 20 of 26.2, when the inevitable suffering kicks in, through years of practice she’s learned to stay relaxed and in the moment. She repeats the mantra: “calm, calm, calm; relax, relax, relax.”

· World-champion big-wave surfer Nic Lamb says being uncomfortable, and even afraid, is a prerequisite to riding four-story waves. But he also knows it’s “the path to personal development.” He’s learned that while you can pull back, you can almost always push through. “Pushing through is courage. Pulling back is regret,” he says.

· Free-soloist Alex Honnold explains that, “The only way to deal with [pain] is practice. [I] get used to it during training so that when it happens on big climbs, it feels normal.”

· Evelyn Stevens, the women’s record holder for most miles cycled in an hour (29.81 – yes, that’s nuts), says that during her hardest training intervals, “instead of thinking I want these to be over, I try to feel and sit with the pain. Heck, I even try to embrace it.”

· Big-mountain climber Jimmy Chin, the first American to climb up — and then ski down — Mt. Everest’s South Pillar Route, told me an element of fear is there in everything he does, but he’s learned how to manage it: “It’s about sorting out perceived risk from real risk, and then being as rational as possible with what’s left.”

But you don’t need to scale massive vertical pitches or run five-minute miles to reap the benefits. Simply training for your first half marathon or CrossFit competition can also yield huge dividends that carry over into other areas of life. In the words of Kelly Starrett, one of the founding fathers of the CrossFit movement, “Anyone can benefit from cultivating a physical practice.” Science backs him up. A study published in the British Journal of Health Psychology found that college students who went from not exercising at all to even a modest program (just two to three gym visits per week) reported a decrease in stress, smoking, alcohol and caffeine consumption, an increase in healthy eating and maintenance of household chores, and better spending and study habits. In addition to these real-life improvements, after two months of regular exercise, the students also performed better on laboratory tests of self-control. This led the researchers to speculate that exercise had a powerful impact on the students’ “capacity for self-regulation.” In laypeople’s terms, pushing through the discomfort associated with exercise — saying “yes” when their bodies and minds were telling them to say “no” — taught the students to stay cool, calm, and collected in the face of difficulty, whether that meant better managing stress, drinking less, or studying more. For this reason, the author Charles Duhigg, in his 2012 bestseller The Power of Habit, calls exercise a “keystone habit,” or a change in one area life that brings about positive effects in other areas. Duhigg says keystone habits are powerful because “they change our sense of self and our sense of what is possible.” This explains why the charity Back on My Feet uses running to help individuals who are experiencing homelessness improve their situations. Since launching in 2009, Back on My Feet has had over 5,500 runners, 40 percent of whom have gained employment after starting to run with the group and 25 percent of whom have found permanent housing. This is also likely why it’s so common to hear about people who started training for a marathon to help them get over a divorce or even the death of a loved one. Another study, this one published in the European Journal of Applied Physiology, evaluated how exercise changes our physiological response to stress. Researchers at the Karlsruhe Institute of Technology, in Germany, divided students into two groups at the beginning of the semester and instructed half to run twice a week for 20 weeks. At the end of the 20 weeks, which coincided with a particularly stressful time for the students — exams — the researchers had the students wear heart-rate monitors to measure their heart-rate variability, which is a common indicator of physiological stress (the more variability, the less stress). As you might guess by now, the students who were enrolled in the running program showed significantly greater heart-rate variability. Their bodies literally were not as stressed during exams: They were more comfortable during a generally uncomfortable time. What’s remarkable and encouraging about these studies is that the subjects weren’t exercising at heroic intensities or volumes. They were simply doing something that was physically challenging for them – going from no exercise to some exercise; one need not be an elite athlete or fitness nerd to reap the bulletproofing benefits of exercise. Why does any of this matter? For one, articles that claim prioritizing big fitness goals is a waste of time (exhibit A: “Don’t Run a Marathon”) are downright wrong. But far more important than internet banter, perhaps a broader reframing of exercise is in order. Exercise isn’t just about helping out your health down the road, and it’s certainly not just about vanity. What you do in the gym (or on the roads, in the ocean, etc.) makes you a better, higher-performing person outside of it. The truth, cliché as it may sound, is this: When you develop physical fitness, you’re developing life fitness, too.