Our oceans are virtual energy machines just waiting for us to harvest their gifts.  Once you experience first hand the incredible energy that can be harvested from the ocean, it’s clear why it’s called The Great Meadow. 

Billions of microscopic living cells float near the surface of the ocean processing sunlight and creating molecules of stored energy.  These miracle energy cells are called algae and blue-green algae.  They are also referred to as cyano-bacteria.

When you consume algae, it’s like...

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...

Have you ever found yourself completely and utterly over-whelmed by your "to do" list? Lately, I have been feeling like that energizer bunny that just keeps going and going...and going. No matter how much I try, my list never decreases in size. It's like my identity is wrapped up in how much I can cross off it in a day.

And, it feels like I have to do everything on it by myself! Well, I was taught a very powerful lesson about this by two 13-year-old girls. It's true! (Watch the video below for the full story.) What if there was a way for you to magically get everything done on your "to do" list AND still have time to enjoy your life?

Might you be curious about that? I thought so.

This week I've been thinking a lot about the messages we send out. Sometimes, without even realizing it. I got a beautiful email from my friend, Sandra, a conscious heroine of mine & a new mom. In it she shares an opportunity for us all.

A way for us to be more aware of how we are affecting young children today. I found her words & reference extremely important and wanted to share them with you. You'll find her email below with her permission, of course. You know, if we want to change the world and how women are seen, let's start with how we relate to young girls. I couldn't have said it better than Sandra. Thank you for caring enough to read it below:

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