Tag: walking

Day 32 of the 7-40 Challenge: Embracing the Journey of Transformation

~ David Willis ~ Leave a comment

Hey there, friends! Welcome to day 32 of round two of my 7-40 Challenge. Can you believe it’s been almost 75 days since I kicked this thing off? I’m starting to see some real shifts in how I move through my days, and I’m excited to share the wins, the surprises, and a few areas where I know I can level up. So, grab a coffee (or tea, no judgment here), and let’s dive into this journey together.

Before I started this challenge, I was in a rut. Picture this: I hadn’t stepped foot in a gym in a few months, my energy was low, and I knew I needed to get back to taking care of myself—stat. Enter the 7-40 Challenge, my personal accountability bootcamp. It’s all about committing to seven life-changing habits over 40-day periods, and let me tell you, it’s been a powerful shift.

The Wins: Progress I’m Proud Of

First up, let’s talk about the victories. One of the biggest? I’ve been exercising for at least an hour almost every single day of this challenge. That consistency has paid off in a big way—I’ve shed about 18 pounds over the last couple of months! Not only do I feel lighter, but I feel better. My body’s thanking me, and I’m starting to see that spark of energy I’d been missing. As Theodore Roosevelt once said, “Do what you can, with what you have, where you are.” I took that to heart, starting where I was, and it’s led to real progress.

Another win I’m thrilled about is my reading habit. I’ve been diving into books or audiobooks for at least 30 minutes on all but one day of this challenge. Some days, I’ve even lost myself in a good book for over two hours! This flood of positive ideas and stories has been like a mental reset. I’m thinking more clearly, staying more positive, and finally checking off a long-time goal of reading more. It’s amazing how small, consistent actions can lead to such big shifts. As Ralph Waldo Emerson put it, “The only person you are destined to become is the person you decide to be.” Deciding to prioritize this habit has been a decision I’m proud of.

The Surprises: Unexpected Gifts of the Challenge

One of the coolest surprises? I’m turning into a morning person. I know, I know—I’ve been the guy who groaned at the thought of a 5 a.m. wakeup. But here I am, lacing up my sneakers most mornings to take a walk around the neighborhood. There’s something about the quiet of those early hours, the fresh air, and the rhythm of my steps that’s become almost addictive. On good days, I’ve already hit 10,000 steps by noon! That’s a far cry from the old me, who’d barely move before lunch. I didn’t expect to crave being outside and active, but this challenge has rewired something in me, and I’m here for it.

Room to Grow: Keeping It Real

Now, let’s keep it honest—there’s still work to do. I’m a foodie at heart, and while I’ve made strides, my diet could use a little more discipline. I’m trying to find that sweet spot where I’m eating healthier but still enjoying the journey. It’s a balancing act, and I’m tweaking it as I go. The key is staying committed without being too hard on myself. Progress, not perfection, right?

Why This Matters

Committing to these seven habits over 40-day stretches has been transformative, and I’m only just getting started. I’ve got my eyes set on keeping this 7-40 Challenge going for many rounds to come, building on the foundation I’m laying now. It’s not just about the physical changes—it’s about the mental clarity, the discipline, and the joy of becoming a better version of myself.

So, I’m curious—what about you? What goals are you chasing right now? What habits are you building to create the future you want? Drop a comment below; I’d love to hear what’s driving you. Thanks for joining me on this journey, and I’ll catch you tomorrow!

Day 20 of the 7-40 Challenge: How We Spend Our Days is How We Spend Our Lives

~ David Willis ~ Leave a comment

Hey there, friends! Welcome to Day 20 of my 7-40 Challenge. It’s been a whirlwind of a day around our house—life’s been keeping us on our toes—but the challenge marches on, and I’m thrilled to share that we’re making some solid progress. More than that, though, I’ve got some thoughts brewing from this morning’s reflections that I’m excited to dive into with you. First off, let me just say: thank you for being here, for reading these words. It means the world to me to have you along for this journey.

Lately, I’ve been diving deep into Austin Kleon’s work, and let me tell you, it’s been spot on. I tore through Steal Like an Artist and Show Your Work, and this morning, I cracked open Keep Going. These books are like a masterclass in creativity—packed with ideas on how to tap into your creative spark, nurture it, and actually get stuff done. They’re the kind of reads that make you want to grab a pen, start creating, and never stop.

But today, one particular gem stopped me in my tracks. In Keep Going, Kleon quotes Annie Dillard, who said, “How we spend our days is, of course, how we spend our lives.” I had to put the book down for a minute just to let that sink in. It’s one of those truths that’s so simple yet so profound, it hits you like a ton of bricks. How we spend our days is how we spend our lives. Think about that for a second.

Sure, we all have those standout moments—the vacations, the big wins, the once-in-a-lifetime experiences that light up our lives. But those are the exceptions. Most of our lives are made up of the everyday, the routine, the habits we fall into. And those daily choices? They’re the building blocks of who we become.

Let’s paint a picture. Imagine waking up every day, grabbing an oversized breakfast, eating a bit too much, and heading out the door already frustrated with your family. You get to work, grumble about your tasks, half-heartedly engage with your team, and let the day slip by in a haze of complaints. Lunch rolls around, and you overdo it again. You’re late to meetings because, honestly, you’re just not that motivated. By evening, you’re rushing home, still carrying that frustration, maybe pouring a drink or two too many, and zoning out in front of the TV until it’s time to crash. Rinse and repeat.

You can see where this is going, right? If that’s your daily pattern, it’s not just a bad day—it’s a bad habit. Over time, those habits stack up, and suddenly you’re looking at a life where your health is shot from overeating and drinking, your relationships are strained because you haven’t prioritized the people you love, and your work is lackluster because you’ve settled for mediocrity. Years down the line, you might look back and realize you’ve missed opportunities, neglected relationships, and become someone you never wanted to be. All because of how you spent your days.

Now, let’s flip the script. Picture this instead: You wake up, lace up your shoes, and get some exercise in—fresh air filling your lungs. You spend a quiet moment reading your Bible, praying, or listening to something inspiring, like a good audiobook. Before you head out, you take a moment to tell your spouse how much they mean to you. At work, you dive into your tasks with focus, respect your teammates, and look for ways to add value. Maybe you even sneak in a walk at lunch, soaking in the gratitude for where you are and what you get to do.

When you get home, you’re excited to see your family. You pour into your kids—telling them you love them, that you’re proud of them, that you’re there to help them become who they’re meant to be. Dinner is a time to connect, to laugh, to enjoy each other’s company. After everyone’s asleep, you carve out a little time for yourself—reading, working on personal goals, or reflecting on the day. You hit the pillow feeling accomplished, knowing you gave it your all.

Can you imagine what weeks, months, or years of that routine would do? It’s not just a good day—it’s a good life. As Kleon puts it, “The trick is to find a way to make the days add up to something.” And I can tell you from experience, this kind of intentional living changes everything. There was a time when I dreaded going to work, when it was tempting to overeat or overdrink. Those days are long gone, and I’m overwhelmed with gratitude for the life I’ve been given. I want to make the most of every moment, every opportunity.

That’s why Dillard’s quote hit me so hard. It’s a wake-up call to choose wisely, every single day. To build habits that align with the person I want to be—someone who loves well, lives well, and inspires others to do the same. Another line from Kleon’s book stuck with me: “You don’t have to be perfect. You just have to show up and do the work.” It’s not about being flawless; it’s about showing up consistently and choosing the things that matter.

So, here’s my challenge to you: take a look at your days. What habits are you building? Are they leading you toward the life you want, or are they pulling you somewhere else? I’d love to hear your thoughts on this quote—“How we spend our days is how we spend our lives.” Drop a comment below and let’s keep this conversation going. What’s one small change you could make to your daily routine that might just change the trajectory of your life?

Thanks for joining me on Day 20 of the 7-40 Challenge. I’m pumped to see you back here tomorrow for Day 21. Let’s keep choosing the good stuff, the noble stuff, the stuff that makes God smile. Here’s to living with no regrets!

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!

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.