Tag: Fitness

Embracing Extreme Ownership: A Journey of Personal Growth

~ David Willis ~ Leave a comment

Welcome back, friends! Today, I’m diving into my 7-40 Challenge—a personal quest to build seven daily habits over 40 days. We’re well into this journey, and despite my occasional confusion about what day it is (is it day 24 or 25? Day 24.), I’m making solid progress. One of my key habits is dedicating 30 minutes a day to reading or listening to a book, and let me tell you, it’s been a game-changer.

The Struggle with Paper Books

I’ll be honest: sitting down with a physical book is tough for me. It’s not that I don’t love a good story or crave knowledge—I do! I once devoured a James Patterson novel and a John Grisham thriller in a single weekend. But holding a book up to my face? It just doesn’t click. Over the years, I’ve realized I’m an auditory learner. Audiobooks let me process information faster and more effectively. Thanks to Audible, I’ve built an extensive collection of audiobooks, and I keep adding to it. They’re my go-to for soaking up stories and ideas while I’m on the move.

For this challenge, I started with Creative Calling by Chase Jarvis, which was inspiring, and dipped into Building a StoryBrand 2.0 by Donald Miller, but it didn’t feel like the right time for it. Then I picked up Extreme Ownership by Jocko Willink and Leif Babin, and wow—this book is hitting all the right notes.

Why Extreme Ownership Resonates

Extreme Ownership: How U.S. Navy SEALs Lead and Win is a powerhouse of leadership principles drawn from the authors’ experiences as Navy SEALs in Iraq. Willink and Babin share gripping stories from the battlefield and translate those lessons into practical strategies for business and everyday life. As someone who deeply admires soldiers for their courage, discipline, and fitness, I’m captivated by their ability to take high-stakes lessons from war and apply them to leadership.

The core principle of the book—extreme ownership—has me reflecting hard on my own life. As Willink and Babin write, “On any team, in any organization, all responsibility for success and failure rests with the leader. The leader must own everything in his or her world. There is no one else to blame” (Extreme Ownership, p. 30). This idea challenges leaders to take full responsibility—not just for their own actions but for the outcomes of their entire team. It’s about setting a clear vision, communicating effectively, and guiding your people toward a shared purpose.

A Lesson from the Past

This concept of ownership hits home when I think about a job I had in the mid-2000s. I worked in an office that was, frankly, a tough environment. The owner smoked four to six cigars a day, and stepping into the office was like walking into a smoky bar. By the end of the day, I reeked so badly that my wife wouldn’t kiss me until I showered and ditched my clothes. Beyond the smoke, the workplace was dysfunctional. Expectations were unclear, communication was spotty, and I felt stuck, frustrated, and unnoticed despite my hard work.

While I was there, I blamed my boss, the environment, or the situation for my unhappiness. But reading Extreme Ownership made me realize I was complicit in my misery. I stayed in that job for three and a half years, comfortably miserable, without actively seeking other opportunities. It wasn’t until a friend offered to pass my resume to another company that I saw a way out. That experience taught me a hard truth: my choices, effort, and actions played a huge role in my happiness. I had to take ownership of my situation to change it.

Applying Extreme Ownership Today

It’s been 18 years since I left that smoke-filled office, and I now have a career I love, doing work that feels meaningful and fulfilling. But even now, it’s tempting to point fingers when things don’t go my way—to blame the company, circumstances, or others for my frustrations. Extreme Ownership reminds me that it’s on me to perform, to lead those around me, and to take responsibility for our collective goals. As Willink and Babin put it, “Implementing Extreme Ownership requires checking your ego and operating with a high degree of humility” (Extreme Ownership, p. 76). It’s about owning my decisions, from my work to my fitness to every area of my life.

This mindset shift is transformative. Instead of complaining or feeling stuck, I’m learning to look in the mirror and ask, “What can I do to move forward?” Whether it’s tackling a work challenge, improving my health, or leading my team, extreme ownership has to become a way of life.

Your Turn

I can’t recommend Extreme Ownership enough. It’s a fantastic read (or listen!) for anyone looking to step up as a leader in their work, relationships, or personal growth. But I’m curious—what books are you reading right now? What lessons are sticking with you? Drop a comment below—I’d love to hear your thoughts and keep the conversation going.

Until tomorrow, keep moving forward!

Reference:

Willink, J., & Babin, L. (2015). Extreme Ownership: How U.S. Navy SEALs Lead and Win. St. Martin’s Press.

Breaking Free: Conquering Old Habits and Savoring Success in the 7-40 Challenge

~ David Willis ~ Leave a comment

Hey there, welcome to my corner of the internet, where I’m chronicling my wild ride through the 7-40 Challenge. For those just tuning in, this is my self-crafted quest: committing to seven key habits over 40 straight days to realign my life, smash through goals, and dial in that perfect daily rhythm. We’re at day 23, and let me tell you—it’s been a game-changer. I’ve shed 10 pounds, devoured an entire book (and I’m already a quarter through the next one), and religiously tracked my food intake for over three weeks. These wins might sound modest to some, but for me? They’re needed victories, stacking up like bricks in the foundation of a stronger, more intentional me.

Today, I want to zoom in on one habit that’s been a real breakthrough: my evolving relationship with food. But before we dive into the triumphs, let’s rewind a bit. Food isn’t just fuel for me—it’s a passion. I adore eating it, cooking it, inhaling its aromas, admiring its colors, and chatting endlessly about it. I daydream about meals, experiment with recipes, and revel in the joy it brings. Did I mention I really like food? Yeah, it’s that deep.

This love affair has roots that run way back to my childhood. There were sunny days and stormy ones, and during the tough stretches, food wasn’t always abundant. We never went hungry—there was always something—but options were slim, often boiling down to staples like Ramen or boxed mac and cheese. To this day, those trigger an instant “no thanks.” Those experiences etched a lesson into my soul: scarcity hurts. Fast-forward to now, and I’ve become a flavor explorer. Savory, sweet, American classics, Indian spices—I’ll try it all, make it from scratch, or hunt it down. Food became my playground, but also my crutch.

Here’s the raw truth: Pairing that early scarcity with my sheer delight in eating created an unhealthy loop. I’d overeat, pile my plate sky-high, or feel this nagging fear of “not enough,” even when my fridge was stocked. It’s irrational—I haven’t skipped a meal by accident in ages—but that old whisper lingers: Food equals comfort. Security. Safety. My amazing wife can vouch for the relapses; I’ve had moments where portion control went out the window. But as the saying goes, the first step to change is acknowledgment. I own it. I’m tackling it head-on. And I’m determined to forge a healthy bond with food, no ifs, ands, or buts.

As Aristotle wisely put it, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”  That’s the mantra fueling my progress. 

Over the years, I’ve chipped away at this cycle, but the real magic in this challenge? A simple, liberating discovery: I can indulge in whatever I crave—as long as it fits within my daily calorie budget and macro goals. This approach hands me freedom and flexibility to enjoy those bold flavors without derailing my path. Tools like MyFitnessPal have been a lifesaver, making tracking effortless and insightful.

The key? Pinpoint the root cause, craft a straightforward plan, and build in grace for the inevitable slip-ups. Over-calories days happen—life’s not perfect—but I keep them rare, focusing on steady progress over flawless perfection. Slow and steady wins the race, right? It’s about identifying those sneaky insecurities from the past and refusing to let them steer the ship. As C.S. Lewis once said, “There are far, far better things ahead than any we leave behind.”  Lewis was talking about Heaven (which I agree with him on), but the same principle applies. 

And let’s talk moderation—because who better to chime in than culinary icon Julia Child? “Moderation. Small helpings. Sample a little bit of everything. These are the secrets of happiness and good health.”  This mindset shift has turned food from a potential enemy into an ally, helping me savor without excess.

If my story resonates, pause and reflect: What’s anchoring you down from your dreams? Is it a lingering habit, an old insecurity popping up like an uninvited guest? What bold step can you take to face it square? For me, naming it and strategizing was the unlock. I won’t let ghosts from yesterday dictate tomorrow’s choices. 

So, here’s to progress, not perfection. Join me in the challenge—whether it’s day 1 or 23 for you. Share your hurdles in the comments; let’s inspire each other to break those cycles and step into our best selves. You’ve got this. Onward! 

One Step at a Time: The Power of Persistence in the 7-40 Challenge

~ David Willis ~ Leave a comment

Hey there, friends! Welcome to Day 22 of the 7-40 Challenge. I’m out here on the road tonight, not behind the wheel, but pounding the pavement on my evening walk. My feet are aching, sweat’s dripping, but I’m still moving forward, one step at a time, chasing those daily steps. And let me tell you, there’s something deeply authentic and profoundly motivating about this moment that I want to share with you.

As I walk, I’m reflecting on how life can feel like this very journey. Some days, work piles up, stress creeps in, and the to-do list seems endless. The last thing I want to do is lace up my walking shoes (yep, I’m upgrading them from “tennis shoes” to “walking shoes” tonight) and hit the road. But here’s the magic: when I do, when I take that first step, something shifts. The rhythm kicks in. My body syncs up with my purpose, and suddenly, I’m not just walking—I’m moving toward a better, healthier, slimmer me.

Isn’t that how it works with so many things in life? As the great philosopher Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” It’s not about grand gestures or overnight transformations. It’s about showing up, day after day, and putting one foot in front of the other—literally and figuratively. Whether it’s walking to hit your fitness goals, writing that novel you’ve been dreaming of, or showing up to work with focus and excellence, the secret lies in the rhythm of consistency.

Let’s be real: social media can mess with our heads. We’re bombarded with success stories—polished, perfect, and often exaggerated. It’s easy to feel jaded, to think that real progress requires some secret sauce we don’t have. But what if it’s simpler than that? What if it’s as straightforward as lacing up your shoes and stepping out the door? As author and motivational speaker Zig Ziglar put it, “You don’t have to be great to start, but you have to start to be great.” That’s the truth I’m clinging to tonight as my feet keep moving.

Every worthwhile goal I’ve ever chased—whether it’s fitness, a career milestone, or a personal dream—hasn’t come easy. It’s taken repetitive practice, dedication on the days I’m exhausted, and the sheer will to push past the temptation to settle for “good enough.” It’s choosing to do the work even when the couch is calling my name. And you know what? Every time I do, I’m happier for it. I feel proud of what I’ve accomplished, not because it’s perfect, but because it’s real.

So, here’s my challenge to you (and to myself) tonight: even when you don’t feel like it, do it anyway. Lace up your shoes—whether they’re for walking, writing, creating, or chasing your dreams—and take that first step. As the legendary civil rights activist and poet Maya Angelou said, “You can’t use up courage. The more you use it, the more you have.” Every step you take builds that courage, that momentum, that pride in knowing you’re further down the road than you were yesterday.

I’m out here, sweaty and sore, but I’m smiling because I showed up. I’m doing what I’m supposed to do, and it feels good. So, let’s keep going together. Tomorrow’s Day 23, and I’ll be back, ready to take another step. Will you?

Day 21 of the 740 Challenge: Grit, Authenticity, and the Drive to Transform

~ David Willis ~ Leave a comment

Hey there, friends—welcome to Day 21 of the 740 Challenge. I hope this post finds you in a great spot today. Maybe you carved out some rest over the weekend or knocked out those tasks you’ve been meaning to tackle. As for me, I’ve been deep in the grind, chasing my seven daily goals over these 40 days. It’s been a wild ride—part adventure, part self-discovery.

Let’s get real: this journey isn’t easy. The urge to cut corners or half-effort it creeps in when things get tough. But transformation doesn’t happen by dialing it in. As Winston Churchill once said, “Success is not final, failure is not fatal: It is the courage to continue that counts.” That’s the fire I’m holding onto. I’m not here for quick fixes—I’m here to reshape parts of my life that have been begging for change.

For some transparency (because keeping it authentic is everything), I’m a two-time cancer survivor. For the last seven years, I’ve worked hard to take care of my body. I’ve been lifting weights, building muscle like never before. But here’s the truth: I didn’t watch my eating habits closely enough, and I hit nearly 300 pounds. After my last round of chemo, I was down to 215—not a place I want to romanticize, just a reference point. My goal? Around 240 pounds, lean, muscular, and with solid cardio health. This week, I saw 285 on the scale, and while that’s progress, I’ve watched it tick back up before. It’s a wake-up call that knowing what to do isn’t enough—doing it consistently is.

I know the formula: stay disciplined with my calorie intake, be intentional with daily exercise, and hydrate like it’s my job. When I nail that combo, the scale moves the right way. It’s simple, but it takes grit. Now in my mid-40s, I’m likely stronger than I’ve ever been, thanks to years of lifting. But my body’s older, slower to recover, and my cardio needs a boost. This challenge is my reset: a deliberate blend of food, water, and movement to build myself up while getting lighter.

This isn’t just about the physical, though. I want these posts to inspire you, to spark ideas that push you forward. At the same time, I’m keeping it real about where I’m at. So many of my goals—physical, creative, professional—have been on hold for too long. I’m hungry for transformation across the board. I want to take charge of my business life, seize initiative, and make the next right choice, every single time. As the legendary Maya Angelou once said, “You may encounter many defeats, but you must not be defeated.” That’s my focus—staying true to my journey while pushing through setbacks with unwavering determination.

Imagine this: rediscovering my creative fire, figuring out how to juggle side hustles with my day job, and building something sustainable. It’s messy, it’s uncertain, but it’s me. I’m moving forward with purpose, one step at a time. Friends, if you’re feeling that itch for change—whether it’s your health, your passion projects, or a bold career move—know you’re not alone. Confucius said it best: “It does not matter how slowly you go as long as you do not stop.” Let’s keep grinding, stay authentic, and transform together. What’s your next right choice today? Share it in the comments—I’d love to hear.

Until tomorrow, keep pushing forward. You’ve got this.

Day 20 of the 7-40 Challenge: Rediscovering Focus and Embracing Authenticity

~ David Willis ~ Leave a comment

Hey there, friends! Welcome to Day 20 of my 7-40 Challenge—a 40-day journey where I’m committing to seven daily habits to sharpen my skills, clarify my priorities, and make real progress on what matters most. We’re at the halfway mark, and I’m going to be real with you: I’m feeling a bit discouraged. But this isn’t a story of defeat—it’s a raw, honest reflection on staying true to my goals and reigniting the fire to keep going. Let’s dive in.

The Struggle Is Real

Life is busy. There’s no sugarcoating it. Between work, family, and the endless stream of notifications, it’s so easy to get sidetracked. I set out on this challenge to focus on what’s important, but 20 days in, I’m realizing how tempting it is to let distractions take the wheel. Some days, I get to the end of the day and see a to-do list that’s still glaring at me, unfinished. It stings. I’ve made progress, don’t get me wrong—but I know I can do better. I want to do better.

The truth is, anything worth doing is worth doing well. I’ve heard that saying my whole life, and it’s hitting home hard right now. So, as I stand at this halfway point, I’m taking a moment to reflect on my seven habits, recommit to my purpose, and sharpen my focus for the next 20 days. Let’s walk through each goal together—not just to hold myself accountable, but to remind myself (and maybe you) why these things matter.

My Seven Habits: Why They’re Worth It

Here’s a breakdown of the seven daily habits I’m working on, why they matter to me, and where I need to step up my game.

1. Bible Study and Prayer
Every morning, I start my day in God’s Word. This habit is my anchor—it sharpens my mind, aligns my heart, and sets me up to be a light to others. I want to live out His will and make a positive impact. This one’s been non-negotiable, and I’m proud to say I’ve stuck with it. It’s not just a task; it’s a lifeline that keeps me grounded.

2. 60 Minutes of Exercise
Here’s where I need to get real. My goal is 60 minutes of intentional exercise daily, but my Apple Watch sometimes gives me credit for “exercise minutes” when I’m just walking or moving around. That’s not what I signed up for. I want focused, purposeful workouts to get stronger and healthier. For the second half of this challenge, I’m recommitting to making exercise a priority, not an afterthought.

3. Drinking 100 Ounces of Water
Okay, why is this so hard? I love my coffee and tea, but hitting 100 ounces of water every day feels like climbing a mountain. I’m struggling to stay consistent, so I’m setting a new mini-goal: 64 ounces by lunch. It’s time to stop making excuses and hydrate like I mean it.

4. Logging My Calories
This one’s been a win. I’ve tracked my calories every day, and it’s giving me a clearer picture of my eating habits. Some days, I’m on point; others, when I’m tired or craving comfort food, my calories creep up. My bigger goal is to get fit and feel good in my body, so I’m going to keep fine-tuning this habit to stay on track.

5. Practicing Gratitude
Gratitude isn’t just saying “thank you”—it’s a call to action. It’s about being so thankful for the blessings in my life—my family, my work, my home, my friends—that I’m moved to do good and love others well. I wrote about this on my blog recently, and it’s a reminder that gratitude should fuel excellence in everything I do. I want to lean into this even more, showing my thankfulness through my actions.

6. Reading or Listening to Audiobooks for 30 Minutes
This habit has been a joy. Whether I’m walking or chilling, I’ve been diving into audiobooks for at least 30 minutes a day. I finished Creative Calling by Chase Jarvis and started Building a StoryBrand by Donald Miller (the 2.0 version). These books are sharpening my mind and sparking new ideas. I’m excited to keep this going and see where it takes me.

7. Writing or Creating for My Personal Business
Every day, I’m writing on my blog, recapping my 7-40 Challenge journey. This isn’t just about checking a box—it’s about sharing my story to encourage and motivate others. But I want to get clearer on my message. These habits aren’t random; they’re about becoming a better version of myself so I can inspire others to do the same.

Refocusing for the Finish Line

As I look at these goals, I’m reminded that they’re not just tasks—they’re investments in who I want to be. Distraction only creeps in when I lose sight of that. By walking through each habit, I’m reigniting my motivation and sharpening my focus for the next 20 days. I’m not here to cram these habits into the margins of my day; I’m here to make them the heartbeat of my routine.

So, what’s the takeaway? Authenticity and focus go hand in hand. Being honest about my struggles—whether it’s getting distracted or struggling with water intake—helps me realign with my purpose. This challenge isn’t about perfection; it’s about progress. It’s about showing up, even when it’s hard, and choosing to do the work that matters.

Your Turn: What’s Your Focus?

I’m heading into the second half of this challenge with renewed energy, ready to tackle these habits with intention and excellence. But I want to hear from you. What are you working on? Is your focus razor-sharp, or are you wrestling with distractions like me? Drop a comment below and share your journey—I’d love to hear how you’re staying motivated and what’s keeping you going.

Here’s to Day 21 and beyond. Let’s do some good work!