Tag: Fitness

Slow Down to See: Day 21 of the 7-40 Challenge

~ David Willis ~ Leave a comment

Hey there, friends! Welcome to Day 21 of the second round of my 7-40 Challenge. What a day! I crushed a bunch of those “honeydoos” (you know, the to-do list that is a must!), and I’m feeling pretty darn good about it. But beyond checking boxes, I had some deep thoughts today, sparked by a line from Austin Kleon’s Keep Going. So, grab a drink, get comfy, and let’s unpack something that hit me like a ton of bricks.

I’m an audiobook junkie—always “reading” with my ears while I mow the lawn or tackle chores. Sometimes, though, a line stops me dead in my tracks, and I’ve gotta pause, rewind, and let it soak in. That happened today. While listening to Keep Going, Austin dropped this gem: “It’s impossible to pay proper attention to your life if you’re hurtling along at lightning speed. When your job is to see things other people don’t, you have to slow down so that you can actually look.”

I was out back, riding my mower, when those words made me slam on the brakes. I killed the engine, rewound, and played it again. It felt like the something was nudging me, saying, “Hey, you’re onto something here.” See, at my job (which I’ll keep vague for these posts), I deal with data. My role is to make sure the numbers we’re working with are rock-solid, so when we talk about them, we’re crystal clear and confident. Sounds straightforward, but it’s not. It takes time, persistence, collaboration, and a willingness to step back and think critically. My job is literally to spot what others miss—but I can’t do that if I’m racing through my day like it’s a speed trial.

This idea of slowing down isn’t just about work, though. It’s about life. We’re obsessed with speed these days. How fast can I finish this? How quick can I jump to the next thing? If I’m not moving at breakneck pace, am I falling behind? But here’s the thing—Henry David Thoreau once said, “It’s not enough to be busy. So are the ants. The question is: What are we busy about?” That hits hard. Are we just busy for the sake of speed, or are we busy with purpose? Kleon’s words and Thoreau’s question got me thinking: if I’m hurtling along, I’m not really seeing anything—my work, my relationships, my creativity, my faith.

Picture this: years ago, my wife and I went rafting at the Royal Gorge. That river was life in a nutshell—sometimes calm and peaceful, sometimes a wild ride through rapids. (True story: I got tossed into a rapid called the Wall Slammer, surrounded by rebar-infested waters. Ask me about it over dinner sometime!) In my head, I imagine myself floating down this river on my stomach, head down, barely keeping up. Every now and then, I lift my head just long enough to glimpse my surroundings before plunging back into the current. Months, even years, can pass before I look up again. And when I do, it hits me: time’s flying. Life’s moving so fast, it’s a blur.

Have you ever felt like that? Like you’re just trying to keep your head above water? I know I have. And I bet you have too. So, what do we do? We slow down. We get intentional. We tune in—to the world, to the people we love, to our work, our creativity, and, for me, my relationship with God. Lao Tzu put it perfectly: “Nature does not hurry, yet everything is accomplished.” If nature can take its time and still get it done, why can’t we? Slowing down doesn’t mean falling behind—it means steering our own course.

Today, as I mowed and mulled over Kleon’s words, I realized I’m already doing some of this right. At work, when I take the time to dig into the data, to really see what’s there, I’m lifting my head out of the river. I’m checking my direction, making sure I’m headed where I want to go. I’m trying to do the same at home, with my family, my creative projects, my faith. It’s not easy, but it’s worth it. Because if we don’t slow down, we’re just floating along, letting the current drag us wherever it wants. We miss the moments that matter—the beauty, the connections, the purpose.

So, what about you? Are you floating with your head down, letting life pull you along? Or are you lifting your head, taking a good look around, and asking, “Is this where I want to be?”

Thanks for reading, friends. I pray you’re happy, healthy, and well. Let’s keep lifting our heads, slowing down, and steering toward where we truly want to go. See you tomorrow for Day 22 of the 7-40 Challenge!

Transforming My Health: Tangible Results of Habits and Hope

~ David Willis ~ Leave a comment

Here we are deep in round 2 of the 7-40 Challenge. Just 60 days ago I embarked on a challenge to build seven daily habits over 40 days, aiming to create momentum and check items off my ever-growing to-do list. If you’ve been following my journey, you know I’ve been focusing on the process—the small, intentional steps that lead to big changes. I haven’t talked much about my weight because, honestly, it’s not the full story. My goal isn’t just a number on the scale; it’s about feeling good, improving my cardiovascular health, and being there for my family in the long haul. As fitness icon Jack LaLanne once said, “Your health account is like your bank account: the more you put in, the more you can take out.” That’s the mindset I’m embracing—one deposit at a time.

Lead Measures vs. Lag Measures: The Game Plan

A while back, I read The Four Disciplines of Execution, and one concept stuck with me: the difference between lead measures and lag measures. Lead measures are the daily actions you control—like exercising for an hour or tracking your calories—that pave the way for long-term results. Lag measures, like weight loss or a lower BMI, are the outcomes that follow. Focusing only on the scale can be frustrating because it’s a lagging indicator. Instead, I’ve been pouring my energy into consistent habits, trusting they’ll lead to the bigger wins.

When I started this challenge, I weighed 299.5 pounds—heavier than I’ve ever been. My goals were broader than weight loss: I wanted a healthier body composition, better cardiovascular health, and overall well-being. Sure, a healthy BMI and a trimmer physique would be nice, but feeling vibrant and capable is my true goal. As author Jim Rohn put it, “Take care of your body. It’s the only place you have to live.” That’s the why behind my daily grind.

The Numbers Tell a Story

This morning, I stepped on the scale and saw 283 pounds—a 16-pound drop in about six weeks. That’s impressive, but I’ll be honest: part of me wanted the number to move faster. In the past, I’d get hung up on that frustration, unsure if my efforts were paying off. But this time, I have better tools to see the full picture.

My wife gifted me a Hume pod, a device that measures body composition, fat content, pulse, and more, paired with a Hume band that tracks O2 levels and sleep cycles. These tools have been game-changers, giving me data to understand what’s happening beneath the surface. When I started, my body fat was 31.6%, with 94.6 pounds of fat mass. Today? I’m at 24.6% body fat, with 69.8 pounds of fat mass. That’s a loss of 25 pounds of fat in just over a month and a half. Even more exciting, my lean mass has increased by nearly 10 pounds. The scale might say “16 pounds down,” but my body is transforming in ways I didn’t expect so quickly.

A Wake-Up Call and a Win

One metric hit me hard: the Hume pod calculates your metabolic age. My first reading pegged me at 54 years old—disturbing, considering I’m only 47. But today, my metabolic age is down to 39. In just 60 days, I’ve shaved 15 years off my metabolic age! That’s not just a number; it’s proof that the habits I’m building are working.

This journey has shown me that transformation isn’t about being perfect or hitting some arbitrary goal weight. It’s about showing up every day, making choices that align with the life you want, and trusting the process. Sixty days—nine weeks—have brought me further than I thought possible. I’m not where I want to be yet, but I’m so much closer than I was.

A Message of Hope

If you’re reading this and feeling like you’re too far gone, let me tell you: as long as you’re breathing, you have a chance to change your story. Every small choice—every workout, every healthy meal, every restful night—adds up. This journey has been a wake-up call and an encouragement to me, and I hope it inspires you too. Tomorrow marks round 2 day 20 of my challenge, and I’m excited to keep going, one habit at a time.

Thank you for joining me on this ride. Your support means the world, and I can’t wait to share more tomorrow.

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!