Tag: Fitness

Day 10 of the 7-40 Challenge: Finding Your Rhythm

~ David Willis ~ Leave a comment

Good morning, friends! Welcome to Day 10 of my 7-40 Challenge—a 40-day journey to build seven daily habits that improve my health, drive progress, and focus on what matters most. I’m already a quarter of the way through, and I’m thrilled with the results I’m seeing. One habit, in particular, has been a game-changer: my daily walks.

Each day, I’ve been carving out 30 to 45 minutes for an extended walk. These walks aren’t just about physical movement; they’re a sacred time for reflection, listening to audiobooks, praying, and zeroing in on my goals. The rhythm of walking—step after step—creates uninterrupted space to think about why these goals matter and what needs to happen next. It’s become a cornerstone of my progress.

In the past, I made the mistake of thinking I had to sit down and meticulously plan every detail of my life. I’d carve out times for brainstorming, often sacrificing exercise or other priorities to do so. It felt like I was choosing between moving my body and moving my mind. But here’s the revelation: I don’t have to choose. I think better when I’m moving. Whether I’m pacing during a work meeting (my colleagues might call me restless!) or walking through my neighborhood, motion sparks clarity.

As the philosopher Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” This resonates deeply with me. The 7-40 Challenge isn’t about perfection or following someone else’s blueprint—it’s about finding a rhythm that works for me. There’s no one-size-fits-all approach to achieving your goals. The latest productivity fad or trending life hack might work for someone else, but your path is unique. It’s shaped by your physiology, your psychology, and the responsibilities you juggle daily.

That said, there are universal principles we can lean into—like tackling your most important tasks first thing in the morning. But how you apply those principles depends on you. Maybe you’re a night owl who thrives after 10 p.m., while others are out walking at 7 a.m. Maybe your list of habits includes ten items, or just two. The key is to define what matters most to you, create a plan to pursue it, and then attack that plan with intention, all while balancing the realities of your life.

The 7-40 Challenge is my personal framework—seven habits for 40 days, followed by a re-evaluation to set new goals. Your journey might look different, and that’s okay. What matters is that you’re honest with yourself about what drives you and how you work best. Find your rhythm. Build habits that sustain you. And keep moving forward, step by step.

Here’s to staying in rhythm, accomplishing what matters, and embracing the journey. Keep going, my friends!

Day 9 of the 7-40 Challenge: Conquering Life’s Gravity and Staying in Motion

~ David Willis ~ Leave a comment

Hey there, fellow goal-chasers! If you’re just joining me on this wild ride, welcome aboard. For the uninitiated, the 7-40 Challenge is my personal quest to nail down seven daily habits over the next 40 days. The goal? Crystal-clear clarity, unstoppable momentum, and real, tangible progress toward the things that matter to me. We’re talking exercise, healthy eating, gratitude, and more—small steps adding up to massive leaps.

Today marks Day 9, and honestly, it feels like a milestone already. Nine days might not sound like much in the grand scheme, but let me tell you: I’m reclaiming something I didn’t even realize I’d lost. Rhythm. The kind where your body and mind sync up, and everything just… flows. As I shared a few days back, one of Newton’s famous laws hits home here: A body in motion tends to stay in motion—unless acted upon by an outside force. And what is that force? In physics, it’s gravity. In life? It’s life itself.

The Pull of Life’s Gravity

Think about it. We build these incredible routines—the habits that propel us forward, keep us healthy, focused, and thriving. But then, bam! Gravity strikes. A sudden illness knocks you off your feet. A job loss shakes your foundation. Or, like in my case, a big move turns your world upside down. These aren’t just minor hiccups; they’re forces that can yank us out of orbit if we’re not vigilant.

If we slack on those daily commitments—the ones that make us better—we end up stalled. Inertia sets in, and restarting feels like pushing a boulder uphill. I’ve been there, and it’s exhausting. But here’s the silver lining: recognizing this pattern is the first step to breaking free.

My Own Gravity-Defying Story

Let me get real with you. Recently, I landed a new job that meant uprooting my family and moving 200 miles away. On paper, it doesn’t sound epic—it’s not across continents or anything. But after nine years in our old home? That place was our sanctuary. Nine years of comfort, accumulated “stuff,” deep-rooted memories, and a rock-solid routine that kept us grounded.

The move? Total chaos. Everything flipped: our daily rhythms, our sense of normalcy, even the little things like knowing where the nearest good restaurant was. We arrived in our new spot feeling disoriented, like we’d been hurled into a storm. It is taking time to navigate the mess, rebuild from scratch, and fight that inertia. But we are doing it. Slowly, we are clawing our way back to motion—finding new grooves, establishing fresh habits, and emerging stronger.

Why share this? Because it’s a reminder that every single day is a fresh shot at progress. We all face our own versions of gravity—big or small. The question is: Will you let it drag you down, or will you commit to staying in motion?

Momentum in Action: My Wins So Far

Nine days in, and the proof is in the pudding. I’ve been focused on executing my exercise goal: an hour a day, no excuses. One epic day, I logged 18,000 steps—and my aching feet lived to tell the tale! I’ve mixed it up with yoga to work out the stiff and sore spots, hit the weights a time or two to build strength, and just moved in ways that feel natural and invigorating. My body is responding—I’m sleeping better, thinking clearer, and yeah, starting to feel good again. Like, really good.

It’s not about perfection; it’s about persistence. These habits are my shield against gravity, and they’re working wonders.

A Note of Gratitude—and a Challenge for You

Before I wrap this up, I want to say thank you. Seriously, from the bottom of my heart. Thanks for reading these ramblings, for hanging out with me on this journey, and for being part of the routine that’s keeping me accountable. It means the world.

My prayer for you? That you’ve got big, audacious goals staring you down. That you’ve battled your own inertia, gotten your body (and dreams) in motion, and crafted a daily plan to fend off life’s gravitational pulls. If it’s clicking for me after just nine days, imagine what it could do for you. I am excited to see where the journey takes us. 

Stay strong, keep moving. Day 10 drops tomorrow—see you then! What’s one habit you’re committing to today? Drop it in the comments below. Let’s inspire each other. 

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! 🚀

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.