In this live video, Dan Willis of millennialmotivator.ca introduces a 30‑day fitness challenge tailored for entrepreneurs. He explains that entrepreneurs often neglect physical health, personal relationships, and overall well‑being, so he combines fitness with his regular business‑focused content. Dan sets personal targets—180 lb body weight (down from his current 197 lb) and 14 % body‑fat (currently 14.8 %). He outlines a simple, repeatable plan: intermittent fasting with an 11 am‑7 pm eating window; daily Athlean‑X ab workouts (every day except Sunday); 100 daily compound body‑weight reps (push‑ups, squats, or pull‑ups, chosen flexibly); and cardio consisting of a 5 km bike ride after lunch and dinner (or a 5 km walk with a 30‑50 lb backpack). Dan emphasizes accountability, inviting viewers to share their own goals, track progress, and hold each other (and him) accountable via comments and social media. He promises a progress update at the end of July and encourages viewers to subscribe and tune in to his regular live streams.
Chapters
Alright guys, welcome back. Just gonna get everything started up here, make sure everything is working well, that we've got the stream running, there's no dropped frames, and the chat is up and running. It looks like we're good. Welcome back, I'm Dan from millennialmotivator.ca. I've been bringing you guys live videos Monday, Wednesday, Friday at noon Eastern Standard Time. I'm gonna keep doing that. I love it. I feel like the lunch hour is a great time for people to just unwind, eat their sandwich, and listen to me gab for a little bit. Today, if you are new to the channel, please hit that subscribe button, little like button next to it. You get notified when I go live again. As you guys know, when I went— when I came back from my daily uploaded video to a live format, I wanted to expand a little bit and focus a little bit more outside of just being an entrepreneur as far as the grind goes. How do I do digital marketing, acquire new clients, build a portfolio, all of that stuff? That's still gonna happen here on this channel, but the reality is I I wanted to expand outside of that. I didn't think that that was enough because I found so often as entrepreneurs that we neglect the other parts of our life. Now, what do I mean? Number one, physical health is a big one that gets dropped by the wayside. So I wanted to incorporate that in some way into the channel, not just for your sake, but for my sake as well. I find having these videos that are on fitness as well helps me to continue monitoring my fitness throughout the week throughout the months. So that's gonna be there, that's gonna be happening. On top of that, we are still doing the business video, digital marketing strategy, YouTube strategy, IGTV. That's gonna be things that we get into and tackle. And then last but not least, your personal life, your family, your friends, making sure that that's staying healthy as well, that you're not sacrificing that just for the sake of being an entrepreneur. So today's episode is the Getting Fit for Entrepreneurs 1, 2, 3. It's gonna be the July challenge. I know we're a little bit early here, it's June 25th, but I figure I'd get a head start into July. It's gonna be simple, okay guys? And when I say simple, I mean the process is gonna be simple. I have made sure in the comments down below to give the metrics that I am tracking from the get-go. Now, there's not a lot of them there, okay? So, don't go looking for bone density and my BMI index. I really don't care about all that. I have taken a before photo. You guys can check it out on Instagram. The link is up there or in the copy down there. And you guys can go check out Instagram to see the terrible before photo. I'm not gonna subject you to that torture here today, but that photo's there so that I have it and can track progress over the next couple weeks into the end of July to see if what I'm doing is actually producing results. Now, the stats that I am tracking are twofold. One, weight. Now, a lot of people track weight and they go, oh, I've gotta get weight down based off of some arbitrary metric. For me, I've got a weight target. I wanna hit 180. The reason for that is, that's the lowest weight I have ever been in my life. That was back in foot— or back in high school when I was playing football. I went in there, I was working out regularly, biked everywhere. 180 was the lowest I've ever been. So, for me, that's the target. That's where I'd like to get back to. I figure if I can do that at 33, I'm gonna be a happy man. So, the weight target is 180. The body fat target that I've got is, I'd like to get it down to 14%. Currently, I'm at 14.8. 8% based off of the scale that I'm using to track it. So, if I could drop almost a full percent body fat and drop in 30 days, I'm currently 197, so if I could drop to 190 and then 14% body fat in 1 month, I'm gonna be a happy guy. Now, how am I gonna go about doing this? I want to make sure that as entrepreneurs, any goal that we set out is easily attainable, not just easy in the sense of, well, we can do it without having to do anything. I'm not looking to take pills, I'm not looking to do that. I'm not looking to starve myself, but I wanna make sure that I've got simple steps that I can follow that are repeatable and easy to do. So, number 1, diet. You've gotta have something to tackle diet. For me, that's gonna be IF. Now, I did a video in the past about intermittent fasting. You guys can check that out. There's a whole playlist on this channel for that. But, intermittent fasting is gonna be my major focus for getting diet in and under control. So, intermittent fasting, my window for eating is actually going to be 11 to 7. We switched it up a little bit so that I could eat actually before I did my live videos on Monday, Wednesday, and Friday. So, my eating window is 11 to 7. Past that, I cannot eat. This does a whole bunch of great things. You can check out the video for the details as to why I'm doing that, but that's gonna be how I manage the diet. Next, strength training. What are you gonna do for strength training? Now, a lot of people harp on strength training like, oh, you're gonna hit the gym and become a muscle nut. For me, I'm not gonna do that. I don't think that that For me right now, it's viable as an entrepreneur. I used to have the gym membership. I'd go, I'd hit it, I'd grind it. 10,000 pounds a day minimum. And that was the target I'd set for myself. I wanna try to see what effect it has if I just do bodyweight for the month. So, for the month of— from now until the end of July, what I'm gonna be doing is committing to the ATHLEAN-X ab workout, which is a free app you can grab. Cycles you through it on the daily. It'll actually set an alarm for you and say, hey, get up, do your ab workout. So, I'm gonna be doing an ATHLEAN-X ab workout. That's awesome. Every day except for Sunday, all through the month of July. Okay? And with the strength training, I'm gonna be doing 100 push-ups, squats, or pull-ups a day. One of those 3 exercises. I'm gonna leave it up to my whim. I'm not gonna say it's gonna be a cycle of the 3. I'm not gonna say I'm always gonna do the same thing. I'd like to be able to mix it up and have a little bit of flexibility with that, which is why I'm gonna put the 3 in there. Something for my legs, something for my, you know, my chest area, and And then something for my lats and my whole core. I like the compound exercises. I think they're gonna go well for me. So, that's gonna be the strength training. Athlean-X for the abs. He's got a whole schedule for that, so I'll use his tool. And then, on top of that, I'm going to make a point to do the strength training, which is push-ups, squats, or pull-ups, 100 a day. So, that's the target for the strength training. Cardio. Cardio is one that I'm interested in. Cardio is something that I have always hated. Going to the gym, I hated cardio. There's not yet been something that I really enjoy with cardio. So, I had to find a solution for my cardio, and what I found is I really enjoy going for a bike ride with my wife. My son, she has one of those carriers for the little ones on the back. So what I'm gonna do is I'm gonna go after every meal. So I do a lunch and a dinner. After lunch and dinner every day, I'm gonna go for a bike ride with my wife. Five K bike ride after both meals. So ten K bike ride a day, or I'm gonna do a five K bike ride and a five K pack march a day. So the pack march is a 30 to 50 pounds in a backpack and you do the 5K walk. Okay? That's the target for cardio. So, my hope is that these easily repeatable steps are gonna produce the results that I want by the end of July. Stay tuned, I will be giving updates. I probably won't do another full video until the end of July on specifically how it's going. That may change if I see some drastic change, some great results. But, this is the strategy, this is where I'm going. So, why am I doing this video? One. To encourage you guys, set out your own goals and targets. Have those in place as entrepreneurs. Make sure the steps you want to take are clearly defined and they're things that you can actually do, okay? Next up, make sure that you tell people about it and be held accountable. Here's the video, right? Any of you guys watching, hold me accountable to this. You know, from time to time, if you're connected to me on social, Twitter, Instagram, Facebook, Dan, are you doing that? Are you keeping up with it? I think it's so crucial and so important, and this is something that we just miss a lot of the time as entrepreneurs. Here it is. Here's the goals. Here's the targets. Here's how I'm gonna do it. Let's go. Feel free in the comments below to let me know what you found that works for you. And if you want to get in on this challenge, please let me know down below what your goals and targets are, and I can help hold you accountable. I'll catch you Wednesday with another video, noon Eastern Standard Time. Make sure you got that bell clicked so you get notified when I go live. See you then, guys.
