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This is not the question. Rather the question is 'What should I eat, and how much of it?'.

No matter what the exercise, sport, or particular physical challenge, how you prepare, sustain, and progress successfully depends on your nutritional intake. Simply put, what you put into your body is what you'll get out of it.

Ask any doctor, trainer, fitness guru, or professional athlete and the answer is consistent. All of the past challenges I've completed, from Body For Life to P90X advocated sensible nutritional habits to help bring about what seemed to be speedy transformations and new heights attained. Here are some practices I found along the way that have help me keep off the weight I lost for over 13 years...

Jimmy Valvano is known for this one: "Don't give up, don't ever give up."

This one is from Bethany Hamilton: "Courage, sacrifice, determination, commitment, toughness, heart, talent, guts. That’s what little girls are made of; the heck with sugar and spice."

Jesse Owens spoke of this: “The battles that count aren't the ones for gold medals. The struggles within yourself -- the invisible, inevitable battles inside all of us -- that's where it's at.”

They all recognized that the will is a significant percentage of the equation in succeeding. Once you can fully understand this, I mean fully, you really have something.

But as anyone can also guess...

Jesus, Paul the Apostle, Abraham Lincoln, Thomas Edison, Arthur Ashe, Michael Jordan, Lance Armstrong, Dirk Nowitzki, Dewey Bozella. You all pretty much know the first eight names mentioned above, but chances are you haven't heard of the last name.

I am finding out new things all the time, and I have recently found out that words of high value are powerful, especially when put into spoken messages. My spoken message to you in the form of a high value word is perseverance.

Meet Dewey Bozella. In 1983, Dewey Bozella was...

For those who are already off and running with the 90 Day Fitness Challenge... Congratulations! And thank you for the feedback. One of the things I've heard is that it would be helpful to know how many reps of each exercise you want to be shooting for.

This is a great question and below is a list of suggested repetitions for the exercises at the beginner's level. Use these numbers as a baseline for your minimum and build from there.

I want to stress that you should not be discouraged if you can't meet the minimum, but do keep these three things in mind.

1) Start moving.
2) Be consistent daily.
3) Don't give up.

Upper Body

Knee-based pushups , 10 minimum,
Chair Dip, 10 minimum,
Arm Curl (weighted), 10 minimum,
Lateral/Front Raise (weighted), 10 mnimum.

Lower Body

Regular Squat (bodyweight), 15 minimum,
Calf Raise, 15 minimum,
Wall Squat, 10 @ 3 seconds each, minimum,
Lunge, 10 per leg minimum.

Total Body

Block-Punch-Kick, 10 minimum,
Heisman Jump, 10 per leg, minimum.
Cardio, Jumping Jacks, 25 minimum

It is ok to stop before you reach the 1 minute time limit per exercise or if you don't reach the suggested minimum within that minute.....shish.....I stopped before the minute time limit on one of the exercises before, and you're the first to know.

Your goal is to reach the 90 days being able to say that you've completed the challenge with some progress to speak of. I want you to be proud of yourself for creating a healthy lifestyle, for YOURSELF. I want to hear from you. I want to hear of your challenges, your trials, your concerns, your suggestions. I want you to voice your triumphs and your encouragement for each other. I want you to know that you can do more than you think you can.

You just have to...... Keep Moving, Keep Improving.

Willie