Week 3: 90 day jumpstart to wellness

Each week we add a new habit and mindset. For week 3, I stacked on the habit of including 30 seconds of cold water in my showers. This is one of Wim Hof’s methods to keep your body and mind in its optimal natural state.

The cold is your warm friend and one of the three pillars of the Wim Hof Method. Proper exposure to the cold starts a cascade of health benefits, including the buildup of brown adipose tissue and resultant fat loss, reduced inflammation that facilitates a fortified immune system, balanced hormone levels, improved sleep quality, and the production of endorphins— the feel-good chemicals in the brain that naturally elevate your mood..


The mindset for week 3 is the concept of Fueling First. Think about gas in a car and constantly driving around on empty. It causes a tremendous strain not only for the physical car but it also causes strain to you, the drivers mental state. When your tank is full though there is liberty and freedom. The trick is the timing. When do you do it? Do you wait till the end of the day after hashing through the worries of running out and the anxiety of all that or is there a better way? Think about how much better your day would of been if you started it off by fueling yourself first. Practice YOUR disciplines in the beginning of the day. For me right now that’s continuing my intermittent fast, breathing exercises, 1 hr workout, and a cold shower. I can tell you after that my tank is full. For you, maybe it’s starting your day with prayer, meditation, yoga, healthy meal, …you get the point.

Complete list of what I’m doing currently. Items in bold are what we added this week.

  • 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
  • Mindset of Choose your role – guide
  • 30 seconds of straight cold water while showering
  • Mindset of fueling first

How’s it going for week 3?

Starting to feel and see some results. I’m keeping up with the guided exercises and giving it everything I got. The cold showers were actually invigorating! A lot of quick breaths out initially and then you settle down. Throw in some primal screams and you reach nirvana…okay okay …but it is pretty amazing on how to start you day. Afterwards I feel alive, awake, and refreshed. Years ago when I had an emotional breakdown, I did cold showers as part of my therapy. It definitely helped me get my mind off all the “crap” and out of my head.

I’ve read that when you are first starting out on a new path that many of the folks who love and support you will actually become part of the training. With well intentions they may poo poo certain actions you are doing or even attempt to setup situations that temp you to “take an out” for a bit. They aren’t use to seeing you in this new state and are often just trying to get those in their environment back to what’s “normal/expected” for THEM. I’ve experienced this myself. One friend went way off and it was right in the beginning and honestly I just sat their and took it while standing in shock. It really messed me up, but I finally realized it was the word Discomfort that triggered them. Again more about them then and not about me. Even the other night I was excited about the cold showers and was explaining it to a friend and he said that’s just plain stupid and silly. Experts will also chime in on how you are doing it all wrong. When all this happens evaluate for yourself if it gels or not with YOU and look at is real life training on overcoming obstacles that will be placed in front of you. Go around them. Go over them. Just keep going!

In that regard, I’m learning slowly not to share every detail of my journey with many of my friends and loved ones just for those reasons. It’s hard for an over sharer like me. When I mention Men and Women of Discomfort is the name of the program it really surprises the hell out of folks. I try to explain that forcing ourselves into controlled safe discomfort like exercising,breath work, cold showers, … actually sets us up well for when we face real life discomfort. Think about some of the biggest accomplishments of your life. Was there not major mental or physical discomfort you had to breakthrough to succeed and change your life?

Weight Update

  • Started: 191
  • Week 1: 185
  • Week 2: 182.8
  • Week 3: 178.8

Saturday challenge: warmup shoulder exercises 10 minutes. Set timer 10 minutes. Hang from bar as long as you can. Record time. Run 200m. Do handstand as long as you can. Record time. Run 200m. Keep repeating till the timer turns off. Note your longest hang and longest handstand.

My longest bar hang time was 1 minute 20 seconds and my longest wall handstand was 57 seconds.

Week 3 Photo

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


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 for you to join the team!

22 responses to “Week 3: 90 day jumpstart to wellness”

  1. Look at you, teaching and inspiring us! Super proud of you, Dwight!

    Liked by 2 people

    1. Big hugs, Crystal. Thank you🤗

      Liked by 1 person

  2. Yay!! I’m loving reading about your progress. The cold shower thing sounds intriguing. 😁

    Liked by 2 people

    1. Give it a shot my friend. 30 seconds goes by quick.😁

      Liked by 2 people

  3. I’m very impressed with your determination and progress, Dwight. Best of luck in reaching your goals. I think the hardest thing after finishing a challenge is to go back to “normal.” It’s not always easy to keep practicing the healthy habits we did during a challenge, unless they become second nature.

    Liked by 1 person

    1. Thanks, Tanja. I’m focused on 30 days to create a habit and 90 days to change my life.😊

      Liked by 1 person

      1. Sounds like a good plan, Dwight. And it helps to see and feel positive results.


  4. Sounds great, Dwight. I follow, converse, with a guy from Italy who swears by cold showers and cold water swimming. He loves it and the benefits he has seen from it. We are all so unique that it is amazing when we find what works for us. You are right to ignore the naysayers. They are not you and you are not them! Have a good one Dwight.

    Liked by 1 person

  5. Great progress, it’s inspired me to do a bit of a detox too. Some people are just not naturally open or curious about the world. Even if cold showers do nothing, isn’t it cool just trying out new things?!


    1. Thank you so much. I completely agree. Go kick it on the detox!


  6. Look at you!!! 😃😃😃 I love it! After this week for me I’m totally going to put gas in my tank in the morning I gas! There’s a couple mornings I do leave for work stupid early and may do the workout after work however that morning I fueled up before work ( my Volly check in this week ) I was on point all day! You’re killing it and inspiring me to do so as well! 🙌🏻💪

    Liked by 1 person

    1. Why does it say “I gas”? 🤣 Supposed to say “now” I need to proof read. Period. 😂

      Liked by 2 people

  7. What a wonderful motivational post, Dwight!

    Liked by 1 person

    1. Thank you, Wendy. I’m so appreciative of all your support! Big smiles thinking of you😊

      Liked by 1 person

  8. Heyyy Dwight. This is awesome. Super inspiring. I too am a firm believer in cold-finish showers for all the reasons quoted. You’re the picture of good health and vitality. Rock on!! 🤩 🙌🙏

    Liked by 1 person

    1. Thank you for your kind supporting words, Nadine. 🤗😊❤️. How are you?

      Liked by 1 person

      1. You’re very welcome dear Dwight. I am doing really well thank you!! :)) <33 xoxo

        Liked by 1 person

  9. looking amazing , my friend- extra super proud of you! Have you ever tried Cryotherapy? Ive been looking into it for pain/inflammation etc for a few years and just recently found out one of the gyms i go to locally now has it available in their chiropractic area! I am excited to try it when i get the funds- i think its 50/ session but they have packages that save some $. Kinda like a cold shower x 1000…lmao…but i still might try the shower thing, only problem is that i am a bath taker and never shower unless im forced..haha

    Liked by 1 person

    1. That means so much, Lovie. So glad you’re on my heroes journey with me. From victim ..to hero ..to eventually a guide! Been reading Hero on a journey: a path to a meaningful life that you may find interesting. Cryotherapy sounds really interesting! I’ll check it out.😊💪

      Liked by 1 person

  10. gr8ful_collette Avatar

    Killin’ it! So proud of you, friend!

    Liked by 1 person

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