Tag: self-improvement

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!

Day 17 of the 7-40 Challenge: Showing My Work and Finding My Tribe

~ David Willis ~ Leave a comment

Hey there, friends! Greetings, salutations, and a big ol’ what’s up? Welcome to Day 17 of my 7-40 Challenge, where I’m posting daily to share my journey, thoughts, and creative process. I hope this post finds you well, maybe sipping a cozy drink or winding down after a long day. Me? I’m tucked away in my little corner of the internet, plugging away at my goals, feeling a bit tired but ready to reflect with you.

Lately, I’ve been diving into Show Your Work by Austin Kleon, a compact yet power-packed book that’s got me thinking about creativity, transparency, and community. Kleon’s big idea? Don’t hide your creative process—share it generously. “You don’t have to be a genius,” he writes. “Find something you love to do, do it well, and share it with the world.” For Kleon, showing your work isn’t about bragging or giving away trade secrets; it’s about inviting people into your process, letting them see the magic behind what you create.

This idea hit me hard. Kleon argues that even if you share the nuts and bolts of how you do what you do, it’s unlikely someone will steal your thunder. Why? Because if you’re truly great at your craft, your unique spark can’t be replicated. Instead of creating copycats, sharing your process often wins you fans—people who are inspired by your authenticity and drawn to your story. As Kleon puts it, “The impulse to keep to yourself what you have learned is not only shameful, it is destructive. Anything you do not give freely and abundantly becomes lost to you.” That’s a game-changer, right?

One story from the book stuck with me: a barbecue pitmaster from Austin, Texas, who crowdfunded a YouTube series to share his Texas BBQ secrets. This guy didn’t gatekeep his recipes or techniques. Instead, he opened the door wide, showing exactly how he smoked his brisket to perfection. The result? In just a few years, his barbecue joint became one of the best in the country. Why? Because he was generous. By sharing his expertise, he didn’t just gain customers—he built a community of loyal fans who were invested in his story and eager to eat his food. His openness turned his work into something bigger than himself.

This got me reflecting on my own creative instincts. When I’m working on something—whether it’s writing, brainstorming, or tackling a goal—my first impulse is often to hold it close, to guard it like a precious secret. But why? What’s stopping me from inviting others into my process, letting them see the messy, beautiful reality of how I’m building my dreams? Kleon’s book challenges me to flip that script. Maybe creativity isn’t about locking things away—it’s about opening up, sharing the journey, and even inviting others to contribute ideas I might not have considered.

This 7-40 Challenge is my attempt to live that out. Posting daily on the internet is a weird, vulnerable thing. Part of me wants to keep my struggles, triumphs, and half-baked ideas to myself, worried they’re not “polished” enough to share. But then I think: Why not? Why hide the real stuff—the doubts, the wins, the messy middle? Sharing openly doesn’t just hold me accountable; it’s a chance to connect with others who might be wrestling with the same challenges or chasing similar dreams. I’m convinced that together, we’re better. Finding a tribe of like-minded people—folks who are headed in the same direction—can push us forward in ways we can’t do alone.

So here I am, showing my work, flaws and all. I want to be transparent about my struggles and how I’m overcoming them, hoping it might inspire someone else to keep going. I want to share the process of creating, not just the finished product, because that’s where the real magic happens. Whether you’re reading this from a bustling city or a quiet corner of the world, I hope you’re surrounded by a community that lifts you up. And if you’re not, maybe this is your invitation to start building one.

Thanks for joining me on Day 17. Drop a comment or share your own creative process—I’d love to hear how you’re showing your work. Here’s to Day 18, and to creating, sharing, and growing together. See you tomorrow!

Rediscovering the Joy of Cooking: A Journey to Healthier Eating

~ David Willis ~ Leave a comment

Let me start with a confession that might not shock anyone who knows me: I love food. I mean, I really love food. It’s been a lifelong romance, one that’s led me down more than one weight loss journey. Over the years, I’ve had to face the truth—I can get lazy, and when I do, I just eat. But here’s the thing: getting healthier doesn’t mean giving up the flavors I crave. It’s about making smarter choices, counting calories that count, and rediscovering the magic of cooking fresh, wholesome meals that are as good for my body as they are for my soul.

About 18 years ago, I had a lightbulb moment that changed how I saw food. I was flipping through channels and stumbled across Rick Bayless: Mexico One Plate at a Time on PBS. I don’t know what made me stop—maybe it was fate—but there was Rick Bayless, this incredible Mexican food chef and anthropologist, whipping up a salsa that looked like pure art. It wasn’t just the vibrant colors or the way he talked about the ingredients; it was how simple it seemed. He was blending jalapeños, tomatillos, and tomatoes into something that looked like it belonged in a five-star restaurant, and I thought, “Wait a minute. I could do this.”

So, I did what any food-obsessed person would do—I told my wife, “I’m going to the grocery store!” Off I went, piling my cart with serrano peppers, fresh tomatoes, tomatillos, and anything else I could find from Rick’s recipe. When I got home, I rolled up my sleeves and got to work. The result? A salsa so fresh, so vibrant, so delicious that I couldn’t believe I’d made it myself. It was a revelation—not just because it tasted amazing, but because it was made from whole, natural ingredients. No preservatives, no junk. Just pure, fresh goodness. As Chef Rick Bayless himself once said, “The best food comes from the simplest ingredients, prepared with care and respect for their flavors.” That moment in my kitchen was when I realized cooking didn’t have to be complicated to be incredible.

Fast forward to today, and my family’s food journey has evolved. We’ve navigated food allergies, sensitivities, and the usual challenges many of us face. Gluten and corn products are rare in our house, but that hasn’t stopped us from eating well. If anything, it’s pushed us to get creative. We’ve learned there are endless recipes and resources out there to make healthy, nutritious meals that don’t skimp on flavor. The excuse of “healthy food is boring” just doesn’t hold up anymore—not when you can make a hearty chicken noodle soup that puts canned versions to shame or a salsa that tastes like a Mexican fiesta in every bite.

This morning, I was reminded of another milestone in my cooking journey: the first time I made Tyler Florence’s chicken noodle soup recipe from Food Network. I remember stirring that pot, inhaling the aroma of fresh herbs and vegetables, and thinking, “Campbell’s, you’ve been lying to me my whole life.” That soup was a game-changer—comforting, flavorful, and made with real ingredients. Tonight, my son is taking the reins and making that same recipe for us. I’m thrilled to see him in the kitchen, not just because he’s a great cook, but because it’s a chance to pass down the joy of cooking and the habit of eating well. As Chef Tyler Florence once put it, “Cooking is about creating something delicious to share with the people you love.” Sharing these moments with my son feels like planting seeds for a healthier future.

Here’s what I’ve learned on this journey: eating well doesn’t mean deprivation. It’s about balance, moderation, and choosing foods that nourish you. When I eat healthy, filling meals, I don’t feel the urge to overindulge the way I do with processed junk. There’s something satisfying about knowing I’m fueling my body with ingredients that are good for me—and that taste amazing, too. It’s like alchemy, turning simple ingredients into something extraordinary.

So, why am I sharing this? Because I’m on a mission to take control of my health and my waistline, one delicious meal at a time. It starts with remembering the lessons I’ve learned: cooking doesn’t have to be hard, and healthy food doesn’t have to be bland. It’s about taking the time to chop those veggies, simmer that soup, and savor the process. It’s about sharing those meals with my family and teaching my son that good food is worth the effort.

Thanks for joining me on this journey. We’re taking it one step, one meal, one day at a time. Here’s to eating better, feeling better, and maybe even making a killer salsa along the way. See you tomorrow!

Day 16 of the 7-40 Challenge: Facing the Mirror and Lighting the Way

~ David Willis ~ Leave a comment

Good evening, friends, and welcome to Day 16 of my 7-40 Challenge—a journey of growth, reflection, and relentless pursuit of purpose. Have you ever had one of those moments where clarity hits like a lightning bolt, and you’re left with a choice? Do you dive in with both feet to confront the challenges staring you in the face, or do you keep sidestepping them, hoping they’ll sort themselves out? I’ve been there, and today, I’m standing at that very crossroads.

When I look in the mirror most mornings, I like the guy I see. He’s working hard to level up his life, pouring his heart into his family, and genuinely thrilled just to be here, soaking up the gift of life. But this 7-40 Challenge isn’t about coasting on good vibes. It’s about those raw, honest moments where I ask myself: Am I where I want to be? Am I checking off the goals I’ve set? If the answer is “no” too often, it’s time to get brutally real. I have to face the question: You know what needs to be done—why aren’t you doing it?

Right now, I see the issue clearly, and I know I need to jump in with everything I’ve got to tackle it. But do I have the guts to follow through? For the last 20 years, I’ve carried entrepreneurial dreams—ideas for side businesses, solutions to problems I could solve for others. They’ve swirled in my head, but nothing’s truly taken flight. As I shared in yesterday’s post, I’m done with scattered focus. I want to zero in on my mission: to inspire people, to be a catalyst for those ready to make a change. But to do that, I have to live it myself. I have to embody the transformation I want to spark in others.

And here’s where it gets deeper. When I talk about inspiring people, I’m not claiming to have it all figured out. I’m not standing on some pedestal, acting like I’ve arrived. I’m just a guy who’s further down the road in some ways—marriage, career, life—and I’ve got experiences to share. The successes I’ve tasted, the frustrations I’ve wrestled with, the obstacles I’ve overcome—I want to turn those into strategies for others facing the same battles. By sharing what I’ve learned, by inspiring each other, and by leading the way for those who feel lost, we make it through together. As Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” That habit of showing up, of sharing the path, is what I’m building.

My mission is to take what I know and show the way forward. Whether it’s work-related challenges like planning and crushing your goals, relationship struggles like being the best spouse you can be, or parenting hurdles where we’re inspiring the next generation to dream bigger and do more than they ever thought possible—I want to help. I want to leave this earth one day (hopefully far from now) knowing I made a difference, that I helped someone navigate their hard times and come out stronger.

As Benjamin Franklin put it, “Well done is better than well said.” Intentions are great, but action is what counts. I’m committing to more doing—more sharing, more leading, more inspiring—in the days ahead. And tonight, I don’t have all the answers. I’m still searching for exactly how to bring this mission to life, but I’m okay with the uncertainty. It’s part of the journey.

Thanks for being here with me. If you’re facing your own crossroads or have a lesson you’ve learned that could light the way for someone else, drop it in the comments. Let’s inspire each other. Until tomorrow, keep pushing.