Author: David Willis

Day 4 of the 740 Challenge: Getting Back in the Groove – A Body in Motion Stays in Motion

~ David Willis ~ Leave a comment

Hey everyone, welcome to day 4 of my 740 Challenge! For those just tuning in, this is my personal quest to hit 7 goals daily for 40 days practicing consistent habits – think exercise, learning, and all the good stuff that keeps life balanced. 

Today, I’m reflecting on something that’s been a game-changer (and sometimes a stumbling block) in my fitness journey: the simple truth that a body in motion stays in motion. It’s straight out of Newton’s first law of physics, but dang if it doesn’t apply perfectly to health and fitness too.

Let me paint the picture from my own life. When I’m locked into a solid exercise routine – whether it’s hitting the weights, going for brisk walks, or even just doing a little bit of yoga – everything clicks. My body feels looser and more flexible, like I’ve oiled up some rusty joints. The nagging aches? Gone. Inflammation? Way down. I wake up energized, move through the day without that mid-afternoon slump, and honestly, I feel unstoppable. But here’s the kicker: once I start feeling that good, I often forget what got me there. The routine becomes invisible, almost taken for granted. “Hey, I’m doing great – maybe I can skip today for some extra Nintendo,” I tell myself. One skip turns into two, then a week, and before I know it, the stiffness creeps back, the inflammation flares up, and I’m hurting again. Only then do I slap my forehead and realize: oh right, the exercise was the root cause of all that goodness. Back to square one.

Sound familiar? If you’re nodding along, you’re not alone. This complacency cycle is a super common trap. Psychologically, it’s tied to things like adaptation – we get used to feeling awesome so quickly that we stop appreciating the effort behind it. Add in present bias, where the lure of immediate rest or fun outweighs those long-term gains, and you’ve got a recipe for yo-yo habits. From what I’ve seen (and heard from so many others), this hits busy adults hard. Life throws curveballs – work stress, social plans, or just plain boredom – and suddenly, consistency flies out the window.

For instance, in 2022 I gave myself 100 days to get back into shape and work on important habits. So, in a challenge much like this one, I was able to drop over 30 pounds and I was feeling great. I lost the weight just before Christmas that year and broke my routine for just a bit to enjoy the holidays. Remember that body in motion? Yep, it didn’t stay in motion. It got tripped up by cookies and pie and eggnog and pie and….more pie…you get the picture. I was feeling good before Christmas and I was not feeling good at all by the time it was done. It took me several weeks to shake the rust and get back to work. However, the damage had been done and I had already gained back some of the weight I had lost.

So, how do we break this loop? For me, especially on this 740 Challenge, it’s about making my exercise routine non-negotiable. I have to build accountability by setting daily goals and reporting progress (like I’m doing here!). I remind myself it has to be done. If I slip up even a tiny bit? I jump back in quick – never missing twice.

Today, as I write this, I’m grateful for this reflection. It’s day 4, and I’m already feeling that groove settling in. No slacking this time; I’m committed to keeping this body in motion. What’s your biggest fitness cycle story? Have any wins you are willing to share? Drop it in the comments – let’s motivate each other!

Stay tuned for more updates on the challenge. Thanks for reading! 🚀

Day 3 of the 740 Challenge: There Is No Tomorrow

~ David Willis ~ Leave a comment

Welcome to Day 3 of my 740 Challenge! If you’re just joining, this is my journey to build better habits, push through procrastination, and make the most of every single day. Today, I want to share a story that’s been rattling around in my head—a powerful reminder that hit me like a sucker punch right in the head.

A few days ago, I was scrolling on YouTube. You know how it is—I try not to do it, because what starts as 10 minutes can easily spiral into a couple of hours lost in the void. But as I swiped through, a scene I had totally forgotten about from Rocky III popped up. Apollo Creed is training Rocky for his rematch with Clubber Lang. Physically, Rocky is in peak shape, ripped and ready. But mentally? Not so much. His heart and head just aren’t in it. As Creed tries to spar with him, Rocky backs off and mutters, “Tomorrow. We do it tomorrow.”

That’s when Apollo drops the bomb: “There is no tomorrow.”

Whoa. I wasn’t expecting that line to hit me so hard, but it did. It’s a stark wake-up call: to achieve anything great, you can’t keep kicking the can down the road, waiting for some magical “tomorrow” that might never come. That phrase became one of the catalysts for launching this 740 Challenge. I know exactly what I should be doing each day—working on my goals, building discipline, showing up for myself and others. But all too often, it’s so easy to put it off, full well knowing that “another time” is just code for “never.”

Fast forward a few days, and I’m reading my Bible when this verse jumps out at me: James 4:14 – “Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes.” It got me digging deeper. Psalm 90:12 says, “Teach us to number our days, that we may gain a heart of wisdom.” And Ecclesiastes 9:10 hits even harder: “Whatever your hand finds to do, do it with all your might…”

Translation? There is no tomorrow. It’s not promised to any of us. We have to seize today to do the good we know we should—whether that’s grinding through a workout, tackling that project, or simply being present for the people who matter.

So, on Day 3, my commitment is clear: No more excuses. No more “tomorrows.” What’s one thing you’re putting off that you can tackle right now? Drop it in the comments—let’s hold each other accountable!

One step, one day at a time.

#740Challenge #NoTomorrow #SeizeTheDay

Day 2 – 740 Challenge: Getting Back to the Basics

~ David Willis ~ Leave a comment

Welcome to Day 2 of my 740 Challenge journey! Today, I’m reflecting on the importance of mastering the basics—something I learned the hard way through my experiences with music and something I’m recommitting to in my health and fitness journey.

When I was young, music was my world. I’d belt out tunes from my favorite bands at the top of my lungs, probably making my mom’s ears bleed in the process (sorry, Mom!). Somewhere along the way, I discovered I had a knack for singing. In my sophomore year of high school, I joined the choir and threw myself into learning how to sing properly. It was exhilarating, and I worked hard at it. By my junior year, I’d earned a spot in the All-State Choir, and I was convinced I was unstoppable. Senior year rolled around, and I was riding high on my “talent.” I thought I was the real deal. Spoiler alert: I wasn’t.

The trouble started when I began relying solely on my natural ability instead of putting in the work. I got cocky, stopped practicing, and assumed I could coast. When I started college on a full music scholarship, reality hit hard. I wasn’t progressing. Others, who I’d arrogantly thought I was better than, were surpassing me. Frustrated, I blamed the school and transferred, thinking a fresh start would fix everything. But the problem followed me. Why? Because I’d abandoned the basics. I wasn’t practicing, refining my skills, or putting in the effort. I was winging it, and it showed—to everyone but me.

It took time to realize that talent alone doesn’t cut it. The best singers, athletes, and professionals in any field aren’t just “gifted”—they’ve put in years of disciplined practice. Even the pros, the ones making big money, still drill the fundamentals. I’d lost sight of that, and it stalled my progress.

Now, as I tackle the 740 Challenge, I see parallels in my health and fitness journey. The basics—like drinking enough water and keeping my nutrition on track—are foundational to success. Over the years, I haven’t been terrible about these habits, but I haven’t made them a consistent priority either. Then, when the scale creeps up, I have the nerve to wonder why. Sound familiar?

Whether it’s singing, fitness, or any other area of life, sustained progress comes from doing the foundational things consistently and well. The 740 Challenge is my chance to recommit to those basics—to build a strong foundation that will carry me forward, not just for 740 days but for a lifetime.

Here’s to Day 2 and getting back to the basics. Let’s keep building, one disciplined step at a time!

Stay tuned for more updates on my 740 Challenge journey! What basics are you focusing on in your own life? Let me know in the comments below!

Embarking on the 740 Challenge

~ David Willis ~ 1 Comment

A Journey of Transformation and Self-Improvement

Hello, everyone. Today, I’m excited (and a bit nervous) to share something personal with you. I’m starting a new project—a new challenge—that I’m calling the 740 Challenge. This isn’t just another fleeting resolution; it’s a structured plan for self-improvement and betterment that I believe can truly change my life. Let me break it down for you and explain why I’m doing this.

What is the 740 Challenge?

At its core, the 740 Challenge involves seven tasks that I intend to do daily over the next 40 days. Why 40 days? Well, biblically speaking, the number 40 often represents transformation—think of the 40 days of rain during the flood or Jesus’ 40 days in the wilderness. I’ve seen enough evidence to believe that, with consistent application and persistence, real change can happen in that timeframe. It’s not about overnight miracles; it’s about building habits that stick.

But here’s where the “7” and the bigger picture come in: I plan to complete seven cycles of this 40-day challenge. That adds up to 280 days in total. Between each cycle, I’ll take seven days to pause, revisit my goals, take notes, and assess my progress. Have I achieved what I set out to? Do I need to adjust? This break will keep things pragmatic and ensure I’m not just going through the motions.

The goal? Maximum results through sustained effort. By the end, I hope to have transformed key areas of my life.

Why Now? My Personal Story

I’m 46 years old, and let’s be honest: I’m not in the physical shape I wish I was. I haven’t accomplished many of the objectives I’ve set for myself over the years. Statistically, I might have several decades ahead of me, but the older I get, the more I realize time isn’t always on our side. I’ve learned this the hard way—I’ve gone through cancer twice. I’ve seen how frail human life is, lost people dear to me, and witnessed how quickly everything can change. Those experiences have hammered home a crucial truth: there’s no tomorrow promised. We have today, and we need to make the most of it to avoid regrets.

Like many of us, I have those competing voices in my head. One sits on my shoulder, encouraging me, whispering that these are worthy goals and I can do this. The other reminds me of past failures, insisting I’ll fall short again. Which one will I listen to? The proof will be in my daily actions. It’s time to make a change. It’s time to be better than I’ve been. It’s time to transform.

The Seven Goals

As part of the 740 Challenge, I have seven specific goals that I’ll be focusing on. I’ll cover these goals in detail so you can see what they are, and I’ll report back on my progress, sharing thoughts on each one as I go through the challenge. Why are they important? Because they represent the steps I need to take control and actively pursue a fulfilling life.

Here they are:

  1. Bible study and prayer: Spend 15-20 minutes, maybe this morning, reading a chapter or devotional and praying.
  2. 100+ ounces of water: This may seem basic, but staying hydrated is foundational to being healthy.
  3. Track 2500-2800 calories: Log meals in MyFitnessPal, aiming for balanced, protein-rich foods.
  4. One-hour exercise: A mix of yoga, brisk walking, and/or lifting (bodyweight or weights).
  5. Learning/reading: Dedicate 30 minutes to a book or course—nonfiction or something inspiring.
  6. Gratitude: Write three things you’re thankful for tonight in a journal.
  7. Writing/business activities: Spend 30-60 minutes on writing (journal, blog) and/or working on projects I want to deliver.

Accountability and Looking Ahead

This blog post is my accountability mechanism. By putting this out there, I’m committing publicly to the process. I’ll check in with updates on my progress, especially after the first 40 days, and continue through each cycle. I look forward to sharing the wins, the struggles, and the lessons learned along the road.

If you’re reading this and feeling inspired (or even skeptical), join me in spirit. Maybe start your own version of a challenge. Life’s too short not to pursue transformation.

Thanks for reading. Here’s to day one of the 740 Challenge—let’s make it count.

Day 18 – Thankful

~ David Willis ~ Leave a comment

A verse I would like to share with you today:

I look up to the mountains— does my help come from there? My help comes from the Lord, who made heaven and earth!

He will not let you stumble; the one who watches over you will not slumber. Indeed, he who watches over Israel never slumbers or sleeps.

The Lord himself watches over you! The Lord stands beside you as your protective shade. The sun will not harm you by day, nor the moon at night. The Lord keeps you from all harm and watches over your life.

The Lord keeps watch over you as you come and go, both now and forever.

Psalms 121:1-8 NLT

I am so thankful to God. There are not enough words to express it.