Tag: Fitness

Finding My Rhythm: How Movement Unlocks Creativity and Productivity

~ David Willis ~ Leave a comment

For the longest time, I bought into the classic image of productivity: a focused worker hunched over a keyboard in a quiet room, grinding away at their craft. I thought that was how great ideas were born—through sheer willpower and a stationary setup. But then I started noticing something: my best ideas, those electrifying “aha” moments that feel like lightning striking, rarely came while I was glued to my desk. Instead, they arrived when I was out walking, breathing fresh air, and letting the rhythm of my steps stir my thoughts.

It wasn’t an overnight revelation. For years, I tried to force myself into that stereotypical mold of the solitary, desk-bound thinker. But over time, I discovered that my brain thrives on motion. There’s something about the simple act of putting one foot in front of the other—feeling the sunlight on my face, the breeze in my hair—that unlocks a clarity I can’t find in a chair. It’s as if physical movement shakes loose the cobwebs in my mind, turning vague ideas into sharp, actionable plans. And it’s not just my thinking that benefits. When I move, I feel better—mentally sharper, emotionally lighter, and physically energized.

This personal journey has taught me something powerful: finding your rhythm isn’t about cramming productivity into a rigid schedule. It’s about listening to what your body and mind need to spark creativity and sustain energy. For me, that rhythm is tied to movement.

The Case for Moving More

We all know the basics of exercise. Health experts recommend at least 150 minutes of moderate physical activity per week—roughly three workouts if you’re breaking it down. But I’ve often wondered if those guidelines sell us short. When we’re given a “minimum,” it’s easy to treat it like a ceiling, as if checking that box is enough. Why not aim higher? Why not strive for greatness and see where it takes us? Even if we fall a bit short, we’re still ahead of the bare minimum.

Exercise does more than just keep our hearts healthy. It boosts our mood, sharpens our focus, and enhances our overall well-being. Yet how many of us actually structure our days to harness those benefits? How many of us align our work with how we’re wired as human beings? For knowledge workers like me—whose jobs live in our heads—there’s no need to be chained to a desk. Our work can happen anywhere, with nothing more than a phone or a fleeting thought. Sure, some professions, like police officers, require physical movement to get the job done. But even for those of us in intellectual fields, why cling to outdated models that keep us stagnant all day?

Learning to Move My Way

I used to think creativity required stillness—a quiet room, a blank page, and intense focus. But for me, that setup often led to frustration, not breakthroughs. My mind felt trapped, like it was circling the same ideas without landing anywhere new. Then I started incorporating walks into my routine, and everything changed. The fresh air, the shifting scenery, the steady rhythm of my steps—it all seemed to coax my thoughts into motion, too. Ideas that felt abstract at my desk became concrete plans by the time I returned home. More than that, I felt alive, energized in a way that no amount of coffee or willpower could replicate.

This isn’t about abandoning the office or shirking responsibilities. It’s about flexibility—finding ways to weave movement into your day in a way that works for you. For me, that means regular walks, whether it’s a quick loop around the block during a break or a longer stroll to think through a problem. It’s not just about staying active; it’s about creating the conditions for my best work to emerge.

Wisdom from the Ages

This connection between movement and creativity isn’t new. Some of history’s greatest thinkers have said as much. Friedrich Nietzsche once wrote, “All truly great thoughts are conceived while walking.” Hippocrates, the father of medicine, called walking “man’s best medicine.” Even Thomas Jefferson advised, “Walking is the best possible exercise. Habituate yourself to walk very far.” These aren’t just poetic musings—they’re insights grounded in the reality of how our bodies and minds work together. Movement doesn’t just spark creativity; it sharpens focus and anchors ideas in a way that feels almost magical.

Step Outside and Find Your Rhythm

If you’re feeling stuck in your routine, weighed down by the grind of sitting still, I urge you to try something simple: step outside and move. It doesn’t have to be a marathon or a grueling workout—just a walk, a moment to let your body and mind sync up. Pay attention to how it feels, how your thoughts shift, how your energy changes. You might be surprised at what comes to life when you give yourself permission to move.

For me, walking has become more than exercise—it’s a ritual, a way to tap into my natural rhythm and unlock my best ideas. Your rhythm might look different, but it’s out there, waiting for you to find it. Sometimes, all it takes is putting one foot in front of the other and stepping beyond the door.

What’s your rhythm? How does movement shape your thinking or creativity? I’d love to hear about it in the comments below!

The 7-40 Challenge: Finding Gratitude in the Grind of Yard Work

~ David Willis ~ Leave a comment

Hey there, folks! Welcome back to another installment of the 7-40 Challenge, where I’m pushing through the second round, now deep into week two. I’m making solid progress, and for that, I’m stoked! Today’s post is a little different, though—less about a normal exercise session and more about the unexpected workout that real life throws at you. Spoiler alert: it involves a lawnmower, a jungle of a yard, and a whole lot of gratitude.

Today’s exercise wasn’t planned. It wasn’t a neatly programmed set of reps or a long walk. Nope, it was just me, out in the yard, wrestling with the wild overgrowth that’s been neglected for far too long. I spent hours taming the beast—mowing, trimming, and sweating my head off. Let me be real with you: I’m tired this evening. But you know what? There’s a deep, satisfying ache in my bones that comes from knowing I accomplished something worthwhile.

As the Roman philosopher Seneca once said, “Difficulties strengthen the mind, as labor does the body.” Ain’t that the truth? Today’s yard work was a reminder that sometimes the best workouts happen outside the gym, in the messy, sweaty reality of taking care of the place we call home.

I’ve got a bit of a love-hate thing going with yard work. I love when the yard looks crisp, clean, and inviting—like something out of a magazine (or at least, close enough). But mowing? Ugh. I used to dread it. Back when I was younger, I’d grumble my way through it, annoyed that I had to do it. Fast-forward to now, and something’s shifted. Maybe it’s the new place we’ve moved into, or maybe it’s just me getting a little wiser (or at least, less whiny). These days, I’m trying to approach mowing with a new mindset: I don’t have to do it—I get to do it.

That simple flip in perspective changes everything. I get to take care of this home we’re building. I get to make it beautiful, to keep it sharp and well-maintained. It’s not my favorite task in the world—let’s not get carried away—but there’s a quiet pride in looking out over a freshly mowed lawn and knowing I put in the work. Today, I’d even say I did it well.

As I was out there today, sweating under the sun, I couldn’t help but think of another gem from history. The poet Kahlil Gibran wrote in 1923, “Work is love made visible.” That hits me hard as I think about pushing the mower back and forth. Yard work, as mundane as it can feel, is a small act of love—for my home, for my family, for the life we’re creating here. It’s not glamorous, but it’s meaningful.

So here’s my thought for you tonight: gratitude changes the game. I’m learning to face each day with a heart full of thanks, even for the stuff that makes me groan. This life? It’s a gift. Every blade of grass I cut, every weed I pull—it’s a chance to steward what I’ve been given. It is a gift from God and I’m grateful for it, even the sweaty, tiring parts.

Wherever you’re reading this, know that I’m thankful for you. I hope you’re having an awesome day, surrounded by people you love, maybe even tackling your own version of “yard work”—whatever that looks like for you. Keep showing up, keep finding the good in the grind, and I’ll catch you tomorrow for Day 10 of the 7-40 Challenge. Stay grateful, friends!

Day 8 of the 7-40 Challenge: The Power of Practice and Passion

~ David Willis ~ Leave a comment

Hey there, friends! Welcome to Day 8, Round 2 of the 7-40 Challenge. Let me tell you, I’m feeling challenged—but in the best way possible. There’s something about pushing yourself that sparks inspiration, and I’m thrilled to share some thoughts with you tonight about talent, practice, and what makes us truly shine.

Looking back on my life, I can pinpoint a few areas where I’ve been lucky enough to have a natural knack. I’m not claiming to be a prodigy, but I’ve had moments where a bit of talent went a long way with minimal effort, earning me praise or a touch of recognition. One of those moments started in high school with music.

I’ve loved music for as long as I can remember, belting out tunes at the top of my lungs. This might date me, but I vividly recall singing along to Shenandoah’s Next to You, Next to Me when it first hit the radio. Picture a 10-year-old me in the backseat of the car, giving it my all while my mom winced at my off-key enthusiasm. Thankfully, I got better—turns out, I had a bit of a gift for singing. By my sophomore year of high school, with just a touch of practice, I discovered I could hold my own. By junior year, I’d made the All-State choir, and I repeated that feat as a senior. That led to a full music scholarship in college. I thought I was hot stuff—naturally talented, no need to practice too hard. Spoiler alert: I was so wrong.

As Ralph Waldo Emerson wisely said in 1841, “The only person you are destined to become is the person you decide to be.” Talent might open the door, but it’s practice that builds the house.

Fast forward to today—nearly 35 years (or more, if I’m being honest) since those backseat serenades. Another area where I’ve stumbled into a bit of talent is my voice. Not for singing this time, but for its deep, resonant tone. Over the years, people have asked if I’m an audiobook narrator, a DJ, or a radio host. I’ve dabbled in a few radio commercials (all for free, mind you), and I’d love to read audiobooks someday. But here’s the kicker: I haven’t put in the work to make it happen. Talent alone doesn’t cut it.

This brings me to a book I just finished—Chase Jarvis’s Never Play It Safe. The final chapter dives deep into the magic of practice. Jarvis points out that what separates the world-class from the rest isn’t just raw talent—it’s the relentless dedication to honing their craft. He uses Stephen Curry, the future Hall of Famer and one of the greatest basketball players ever, as a prime example. Was Curry born with a basketball in his hands, sinking three-pointers? Sure, he had talent. But what made him a legend was hours upon hours of practice, refining that gift into something extraordinary.

As Benjamin Franklin put it in 1758, “An investment in knowledge pays the best interest.” For Curry, that knowledge came through sweat, repetition, and an unrelenting drive to improve. Practice turned his talent into something out of this world.

This got me thinking: where in my life have I applied that kind of focus? Three areas stand out.

First, public speaking. I may not be narrating audiobooks, but I’ve poured years into Toastmasters International, where I earned my Distinguished Toastmaster (DTM) designation—a testament to years of dedication. I’ve given hundreds of speeches and competed in numerous contests, earning trophies in table topics, evaluation, and international speech categories. I’ve worked hard to craft speeches that hit home—ones that tell compelling stories and deliver meaningful messages. Am I world-class? Not yet. But with more practice, I believe I could be. It’s a goal I’m chasing, and time will tell where it leads.

Second, my day job. I’ll keep this a bit mysterious for the blog, but here’s the deal: whatever you do for a living, if you stick with it and approach it with intention, you get better. Whether I was a youth pastor, working in insurance claims, or doing what I do now, I’ve seen how practice and effort pay off. When you invest time and energy, you don’t just do your job—you master it.

Third, being a husband. This is where I’ve practiced the most—and it’s been the greatest joy of my life. After over 26 years of marriage, I’m more in love with my wife today than ever. I strive to be the best husband I can be—more caring, more attentive, more in tune with her and our family’s needs. It doesn’t always feel like “practice” because I love it so much, but that’s the secret: when you pour your heart into something, you’re practicing without even realizing it. I hope my wife would say I’m a better husband now than I was five years ago—and light years ahead of the young guy she married all those years ago.

So, I’ll leave you with this: what are you practicing? What’s the thing you want to get better and better at? Maybe it’s a skill, a hobby, or a relationship. Whatever it is, embrace the grind. As Jarvis and Curry remind us, talent is just the starting line—practice is what takes you to the finish.

Drop a comment and let me know what you’re working on. Day 8 is in the books, and I’ll catch you tomorrow for Day 9!

Embracing Extreme Ownership: A Week in the 7-40 Challenge

~ David Willis ~ Leave a comment

Good evening, friends, and welcome to Day 7 of Round 2 of the 7-40 Challenge! It’s Sunday, September 14, 2025, and I hope your weekend has been as vibrant and fulfilling as mine. I’ve soaked up precious moments with family, tackled some long-overdue goals—like reclaiming my office, as I shared in yesterday’s post—and now, as I stroll under the evening sky, I’m reflecting on the highs and lows of this journey. Tonight, let’s dive into a topic that’s been resonating deeply with me: personal responsibility and the power of owning every step of our path.

Recently, I finished Extreme Ownership by Jocko Willink and Leif Babin, a book that lays out battle-tested strategies for leadership—not just on the battlefield but in business and life. One principle stood out, echoing a truth I also found in listening to my current book,Chase Jarvis’s Never Play It Safe,: the idea that true progress begins when we take full ownership of our actions, successes, and failures. As the great philosopher Ralph Waldo Emerson once said, “The only person you are destined to become is the person you decide to be.” This resonates as I take stock of my 7-40 Challenge goals, seven days into this round, and assess where I’m soaring and where I need to step up.

Let’s break it down with a pragmatic look at my progress:

1. Daily Bible Study and Prayer

This is the cornerstone of my day, the foundation that steadies everything else. I’m reading my Bible every morning and praying consistently, but I’d give myself a B-grade here. I know I can deepen this practice, lean into it more intentionally. It’s not about keeping score but about making this the heartbeat of my life. I’m committed to striving for more, to let this discipline shape my days even more profoundly.

2. Tracking Calories and Hydration

During the workweek, I’m solid—tracking my calories and hitting my water goals. But as the weekend rolls in, the siren call of tasty treats and a looser routine pulls me off track. I’ve missed meals here and there, and while I’m getting my water in, I’m not as consistent as I could be. This is where ownership comes in. As Theodore Roosevelt once declared, “Do what you can, with what you have, where you are.” I’m doubling down on this goal, recommitting to disciplined tracking to propel my weight loss and fitness forward.

3. Daily Hour-Long Workout

Here’s a win I’m proud of: I’ve hit my one-hour workout goal every single day. Most of my exercise has been walking—racking up 12,000 to 15,000 steps daily, which is no small feat. But I know I need to diversify. My body isn’t getting younger, and I’m losing flexibility. It’s time to weave in more strength training and yoga to keep myself limber and strong. Ownership means not just celebrating the wins but pushing to evolve.

4. Practicing Gratitude Daily

Gratitude is a game-changer, and I’m doing well here, though there’s always room to grow. Each day, I’m intentional about reflecting on what I’m thankful for, and it shifts my perspective. But I want to lean in further, to make gratitude not just a habit but a lens for life.

5. Daily Writing

You’re reading the proof of this one! My blog is a daily testament to this commitment, a space where I share successes, ponder setbacks, and connect with you all. Writing has become a habit I cherish, a way to process and grow.

6. Building Creative and Entrepreneurial Ideas

Last week, I focused on setting up my infrastructure—tuning my office space and hardware to create an environment where creativity can thrive. As I move into Day 8 and beyond, it’s time to shift from setup to action. Arranging my office was a start, but real progress comes from diving into the work itself. Ownership means not just preparing the ground but planting the seeds.

7. Reading or Listening to Audiobooks for 30 Minutes Daily

I’m thrilled to report I’ve consistently hit my goal of reading or listening to audiobooks for 30 minutes each day. This habit is paying off faster than I expected—my creativity is reigniting, and my productivity feels like it’s getting a turbo boost. Whether it’s diving into a new book or absorbing insights through audio, this practice is fueling my mind and sparking fresh ideas.

Taking personal responsibility isn’t always easy. It’s tempting to blame circumstances, distractions, or even the weekend’s allure for our slip-ups. But as Willink and Babin emphasize, owning our decisions—especially our failures—unlocks true growth. If I don’t own my missteps, how can I fully embrace my successes? This mindset isn’t just about me; it’s about inspiring others to take charge of their own journeys. As Emerson also said, “Our chief want is someone who will inspire us to be what we know we could be.” I hope my reflections spark something in you to chase your goals with fierce accountability.

So, what about you? How do you embrace personal responsibility in your life? Are you owning your wins and learning from your stumbles? Drop your thoughts in the comments—I’d love to hear your story and join in the conversation. Together, we’ll keep pushing forward. See you tomorrow for Day 8!

Unpacking My Library: A Journey Through Books and Growth

~ David Willis ~ Leave a comment

Hello, friends, and welcome to today’s reflection—a little piece of my Saturday soul, shared with you as part of the 7-40 Challenge. I hope your day has been as rich and fulfilling as mine. Here in our new home, the day was brimming with family time, good food, a cozy movie, and, yes, the ongoing adventure of taming the chaos that is my office.

You see, we moved a few months ago, and my office is still a bit of a glorious mess. Picture this: stacks of books, decorations, cords for long-forgotten electronics, vinyl records, and—did I mention?—more books. Over the years, I’ve amassed a collection that could rival a small library. But here’s the kicker: I’ve never had a solid strategy for organizing it all. For too long, boxes of books have been relegated to the garage or tucked away in the attic, out of sight but never out of mind. Moving to this new house forced me to confront them—either find a place for them in my office or, heartbreakingly, let some go.

Now, if you’ve followed my posts before, you know I have a thing for books. I’m utterly captivated by the knowledge they hold, the worlds they open, the possibilities they whisper. But here’s the honest truth: I’m not always great at sitting down with a paper book and getting lost in its pages. So why do I keep all these books? It’s a question I’ve wrestled with, and the answer lies in what they represent.

Books, to me, are markers of my journey. They’re like breadcrumbs leading back to who I was and signposts pointing to who I want to become. As the great philosopher Ralph Waldo Emerson once said, “I cannot remember the books I’ve read any more than the meals I have eaten; even so, they have made me.” Each book in my collection tells a story of a moment when I decided I didn’t want to stay stuck—mentally, spiritually, or emotionally. I wanted to grow, to be more, to do more.

Take, for instance, The Seven Habits of Highly Effective People by Stephen Covey, The Power of Positive Thinking by Norman Vincent Peale, or Think and Grow Rich by Napoleon Hill. These books aren’t just pages bound together; they’re companions that have nudged me toward action, encouraged me to dream bigger, and reminded me to keep pushing forward. They’ve been my coaches on days when I needed a spark of motivation.

Then there’s the spiritual side of my library. Authors like John Eldredge, Craig Groeschel, and Erwin McManus have been my guides in deepening my faith in God and my walk with Jesus. As Dietrich Bonhoeffer wrote in 1937, “When Christ calls a man, he bids him come and die.” These words remind me that following Jesus is a call to surrender and grow, to let go of my old self and step into the purpose God has for me. These books challenge me to reflect God’s love, to speak truth with compassion, and to live with intention. They push me to be a better example to the world and to align my steps with Jesus

But beyond the practical and the spiritual, there’s another reason I cherish my library. These books represent potential—who I could be, who I’m striving to become. If I can internalize the wisdom within these pages, I can be a more devoted follower of Jesus, a better husband, a better father, a stronger speaker, and a more impactful presence in every area of my life. These books aren’t just objects; they’re trusted voices, offering nuggets of truth that I can turn over in my hands and heart, testing and applying them to grow beyond where I am today.

I don’t take every word in every book at face value. I wrestle with the ideas, weigh them, and keep what resonates as true and good. And that’s the beauty of it—my library is a living, breathing testament to my pursuit of growth, a collection of possibilities that inspire me to keep going.

So, here I am, surrounded by my books, grateful for the journey they represent and the one they’re guiding me toward. I’m thankful for you, too, for reading this far and joining me in this reflection. I’d love to hear from you—what books are in your library? What lessons are you learning, and how are they shaping who you’re becoming? Drop a comment, keep the conversation going, and let’s inspire each other.

Here’s to day seven of the 7-40 Challenge—may we keep growing, learning, and chasing the best versions of ourselves.