Week 6: 90 day jumpstart to wellness

Each week we add a new habit and mindset. For week 6, I stacked on the habit of journaling before bed. It’s a one paragraph reflecting on your day. If you plan your day in advance you can contrast it to what actually happened and reflect. On Sunday also add one overall reflection of the week. Where are you at? How are you feeling?

The mindset for week 6 was correcting course. We’re always off course and so much of the work we do in this program is an exercise in looking for the gaps in our life. It’s a gift and there isn’t shame when we see them or discouragement. It actually gives us our marching orders on how to correct course if we choose too. We bet to set our course, drive toward it, and take moments to pause and take notice if a correction is necessary. We get to get after it!

Complete list of what I’m doing daily. Note the week each was introduced. It may look intensely, but we are using a habit-stacking method.

  • 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.
  • Drinking 96 oz water daily
  • Sleep at least 7 hours a day
  • Daily video accountability check-ins
  • Intermittent fasting 16 hr fast/ 8 hr window to eat (week 1)
  • Mindset of “I Get To” vs “I have to” (week 1)
  • Wim Hof breath work (week 2)
  • Mindset of Choose your role – guide (week 2)
  • 30 seconds of straight cold water while showering (week 3)
  • Mindset of fueling first (week 3)
  • Do a good deed for someone every 24 hrs anonymously (week 4)
  • Mindset of Traveling light (week 4)
  • Meditate for 5 minutes everyday (week 5)
  • Mindset of prioritize profits beyond money (week 5)
  • Journal every night before bed (week 6)
  • Mindset of correcting course (week 6)

* this lifestyle is probably not right for you

How’s it going for week 6?

A journey of a thousand miles begins with a single step

Chapter 64 of the Dao De Jing ascribed to Laozi

At week 6 I find myself reflecting over the last three years. Some may wonder why go through all of this? Why do a 90 day to wellness challenge? Why attempt the 52 week challenge last year? Why do digital minimalism? Why live like the very few and pay off all my debt. Why create a Meetup group when you’re an introvert. Why do the less is now 30 day minimalist challenge? Why blog for 4 days about battling the depression dragon?

The answer ..

The answer is because of this one single step. One single step …

02-16-2019 I GOT SOBER!

I was sick and tired of sick and tired and took a leap of faith in MY TRUE SELF and my god did I ever win! Was it easy? Hell no! Was there much discomfort? Hell yes! Was it worth it? It was priceless. The best gift I could of ever given myself. A second chance. Once you allow your soul to shine through the fog your whole life will change and you are put onto your path of new GROWTH. You can’t help but start looking at areas of your life that you’ve neglected and start facing them straight on and start making improvements. That’s why that date is tattooed on my wrist.

Your single step may not be getting sober, but it could be whatever comes after deciding enough is enough. You will say … I know. I know I’m not firing on all cylinders. I know there’s more power in this engine. I AM frickin ready to shine as Source intended me to! I will stop looking outward for answers/blame and finally take a leap of faith in myself. I have all the tools within and an orchestra of a Love ready to play. I believe in ME! I’m ready for my journey!! This is truth!

I BELIEVE IN YOU❤️

Weight Update

  • Started: 191
  • Week 1: 185
  • Week 2: 182.8
  • Week 3: 178.8
  • Week 4: 178.2
  • Week 5: 176.2
  • Week 6: 173.8

Saturday challenge:

  • 5 box jumps
  • 5 box jumps, 10 burpees
  • 5 box jumps, 10 burpees, 20 push ups
  • 5 box jumps, 10 burpees, 20 push ups, 30 sit-ups
  • 5 box jumps, 10 burpees, 20 push ups, 30 sit-ups, 40 reverse lunges

Yes this seems intense. Yes it looks hard. We automatically turn our head and run the opposite way when faced with discomfort. We shut down “opportunities” immediately. “I can’t do that” is a reflex that automatically comes out. You’d be surprised folks what you can accomplish by taking that first step!

It took me 18:40 minutes to accomplish this challenge. I had to do modified push ups on my knees and use a sit-up mat. My time did not compare to anybody else on my team as it shouldn’t. It was MY time. It wasn’t easy at all, but each week I’ve been getting in better shape and my discomfort muscle is getting stronger.

Week 6 Progress Photos

Happy

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 🦋


Faded Jeans Living Check-Ins

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. It doesn’t even need to be a health endeavor. Maybe you’re working on writing for so many minutes a day. Maybe you’re learning a new language or learning how to play an instrument. Feel free to just just join and observe to start off. It’s free and an amazing tool to add to your toolbox.


17 responses to “Week 6: 90 day jumpstart to wellness”

  1. You look freakin’ AWESOME!! Holy calf muscles!! I love it! I can tell just how happy you are too in this blog! You took on a huge challenge and are killing it! I love reading your updates as they totally inspire me!!! 😃😍💪🙌🏻

    Liked by 2 people

  2. Wow! And I love that line, we are always off course. Blew my mind. That’s why it’s so easy for us to beat ourselves up!! Whoa! What the heck? I need to go somewhere to think on THAT for a while.

    Liked by 1 person

  3. Way to go Dwight! Crushing it as always. It is funny how we so often have hopes and dreams and wishes – but taking that first step to make them materialize can seem so daunting. Just one little step towards a life that is so much better!

    Liked by 1 person

  4. Dear Dwight,
    I’m impressed with your determination and your results. I hope you are, too. And I wish you that you continue to feel positive and happy even after your challenge ends.
    All the best,
    Tanja

    Like

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