Week 2: 90 day jumpstart to wellness

Each week we add a new habit and mindset. For week 2, I stacked on the habit of breath work using Wim Hof’s method and an app called Go Deeper. I do it first thing each morning.

The first pillar of the Wim Hof Method is breathing. We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.

https://www.wimhofmethod.com

The mindset this week was you get to choose your role in life. An example was given on 4 types of roles: victim, rescuer, hero, and guide. Strive towards a guide.

Complete list of what I’m doing currently:

  • 1 hour workouts 4 days a week
  • 1 hour Yoga on Thursday
  • Saturday workout challenge
  • Sunday rest, get outdoors
  • Only eating meat, vegetables, and fruit. One cup of rice a day is allowed, and sweet potatoes. Eggs allowed. No sugars. No sauces.
  • Intermittent fasting 16 hr fast/ 8 hr window to eat
  • Drinking 96 oz water daily
  • Sleep at least 7 hours day
  • Daily video accountability check-ins
  • Mindset of “I Get To” vs “I have to”
  • Wim Hof breath work
  • Choose your role – guide

How’s it going for week 2?

It’s going good. There’s a lot going on, but as you can see from above the choices have been taking away and the program is well defined to follow. That definitely makes it easier.

I’m used to working out for approximately 20 minutes when doing inside cardio or strength training, so jumping to 1 hour is huge. The clean food and hydration is definitely providing more fuel. We’re also working out 6 days a week compared to my very sporadic 2 to 4 days. I’m actually digging it though and pumped to start my day and report to my team. We do video check-ins via the Volley app and it’s great seeing and hearing everyone reporting in and sharing their experience. I will admit it originally was intimidating making video updates looking at myself, but I’ve gotten better. I discovered when I talk I often all of sudden jolt and look up to the right when I’m thinking…😁

As you know, I use Hello Fresh for many of my meals and have had to edit my preferences for only healthy choices. It still comes with sauces, cheese, and bread at times and I can’t eat those. It makes it interesting, but I’m getting helpful tips from my team.

Currently my day looks like this:

  • Wake up at 5:30 and immediately do my breath work
  • Drink a cup of coffe
  • Start 1 hour workout
  • Drink 32 oz of water during workout
  • Report into team workout and breath work complete
  • Break my fast and have lunch at noon
  • Only eat fruit between noon and 1, then stop
  • Drink more water throughout day to reach 96oz
  • Have dinner by 5
  • Start my intermittent fast
  • Catch up on any volleys (videos) from the team and provide them encouragement
  • Get to bed by 9:30

Weight Update

  • Started: 191
  • Week 1: 185
  • Week 2: 182.8

Saturday challenge: 25 sit-ups, 25 push-ups, 25 air squats, 1 mile run, and take small rest and do as many burpees as you can in 4 minutes.

My 1 mile run was 15 minutes. Obviously not pushing it, since I haven’t run in a couple of years. My burpees count was originally 17, but I tried it again and got up to 22.

Week 2 Photos

Left my shirt on this week so I don’t frighten anyone.
Feeling good!

My 90 day goals:

  • Weigh 170 (started at 191)
  • BMI 18.5 – 22 (currently 27.3)
  • Bone mineral density Z-Score – 0 or higher (currently -0.2)
  • Lean mass – 80% or higher (currently 61.6%)
  • Have ingrained healthy food choices/eating habits
  • New muscle mass
  • Lean body and a feeling of empowered and feeling fit
  • My discomfort muscle will be strengthened and calloused so when life’s discomfort happen I’m ready to face them and walk towards them
  • A sense of pride that I can accomplish difficult things and I’m making myself a better man
  • Knowing I’m doing everything I can to take care of my health and be around a long time to love, enjoy, and support my family
  • Be an example for others and help them however I can on their wellness journey
  • Throw away any left over victim thoughts
  • Have a complete mindset on Wellness for Life

Peace,

Dwight 🦋


For more information on the program I’m taking check out the following:


If you have a goal/endeavor that you are striving for that requires daily or weekly “work towards” and would like some accountability with others and support come check out http://fadedjeanslivingcheckins.com over on the Volley app. We’d love you to join the team!

23 thoughts on “Week 2: 90 day jumpstart to wellness

  1. This is so aggressive Dwight! I work with people who start out with drinking water as a first habit, and do that for weeks before adding anything additionally. We also utilize Wim Hoff breathwork. I’m cheering you on, and have joined the volley app if you need any support or accountability.

    Liked by 2 people

  2. ok..first- you look amazing! great job and looking forward to watching your progress! @nd, unless i am missing something, it sounds like you are only eating twice per day ( fruit noon to one and then dinner?) 3rd- where did you get your dexa scan? i had an inBOdy scan done and got most of the same stats but not a bone density..plus for “reasons” too much to go into, i am not positive i trust my results implicitly . I feel like a dexa scan would be better. My BMI has been consistent most of my life and well within normal range. My first scan looked pretty good end of march with well balanced lean muscle mass to fat mass. Wish i could post a pic of the scans here but will probably do my own post on in soon. However i am unhappy with 27% body fat overall. I just tonight got my nutrition plan back from my counselor so will set about doing that next week. We shall see….anyway- wow! you look great!!Super job!

    Liked by 1 person

    • Thanks for the encouragement, Lovie. I actually eat two full meals. Lunch around 11 and dinner around 5. Between 11 and 1 is my fruit window and then I stop. Some folks on my team suggested it … so for now I’m following it. I’ve read on the internet you can eat it anytime. After dinner to lunchtime I’m fasting. I’ve heard it’s hard to find a dexascan where they do both tissue and bone. I got lucky and went through this company https://www.fitnescity.com and they had a partner office in Colorado Springs.

      Liked by 1 person

      • i’ve never heard of eating only 2 full meals a day and fasting that long in between. Mostly i know people who intermittant fast 12-16 hours but eat 5 small meals in between so this is different…is this something you will do for a set time frame or forever? You look great, and probably feel wonderful..i will be following to watch your progress and especially to see if your energy levels stay high or level out.My nutritionist just put me on a new diet which i start next week- up from 1500 to 1700 calories/ 5 meals per day. It’s low glycemic with a 50% carb/20% protein/30%fat. ratio- all of which is new to me. I was told to decrease my water from 96 oz to 80/day and add an electrolyte supplement instead..this is the weirdest calorie and ratio i have ever had!lol..been off gym ( except 3 light workouts ) for 2 weeks with this cold but planning to jump start everything monday..fingers crossed and kudos to you Dwight!

        Like

Leave a Reply to jacquelyn3534 Cancel reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.