Attention: I’ve been on hiatus as I let my body fully recover, cut out caffeine of any type, and continue a journey of healing, learning and growth. Now fully recovered and well rested, I’m excited to reignite the journey we have all been on together these many months. I will start with a 4 mile run and build back up to my classic 7 in the coming weeks. It’s important to take a good rest, reconnect with the other parts of your creativity and spirit and be sure to rid yourself of any substance or habit that may be holding you back in life. I believe in you!

Hello everyone, welcome back! These tracks hit me deep—soul punches that landed early in life. They’re the primary colors (among many others) that shaped my journey into music and fitness. Each song carries a piece of a real moment—experiences I didn’t choose, but that chose me. Some of these songs might never have reached my ears if not for the people who shared them with me along the way. So here’s to the first principles, the roots, whatever they may be, of our shared struggle to live the best lives we can. I honor them, and I honor you.

1.Lalo Shifrin- “Theme From Enter The Dragon (Bruce Lee)” (Now anybody who has studied Bruce Lee knows the lengths he went to make his name known. Some were extreme, but there was much of Bruce Lee to be studied. His revolution of Jeet Kune Do changed the face of martial arts itself and can be credited for its popularity and function to this day. To learn from others is to accept their flaws and take from them what is useful and rational. To follow your dreams, and be your best, these are the themes I clung to as a young man beginning my journey.) Be like water!

2.Santana- “Jingo” (When those drums thunder and the guitars scream, it takes me back to the days when I had to fight for every breath. When life wasn’t easy and there wasn’t much help around. When I was written off, when I was gaslighted and meant to suffer at the expense of others’ poor choices, the music of Santana spoke to my soul. And to this day, if I hear that lick, I’m off to the races once more. Maybe even stronger than ever.) Go!

3.Richie Havens- “Freedom” (Freedom, the essential element to our existence that we can never take for granted. In this era of oligarchs and tyrants, we must not view freedom in the abstract. It is the lifeblood of our very happiness and its pursuit. By staying fit, and keeping your ear to the ground, you can sense the threats to freedom and liberty. As we stay strong and engaged and kind to each other, we can ward off the threats in due time, this I am sure.) Run for justice!

4.Tupac- “Death Around The Corner” (Fair warning this song is not for the faint of heart, as there are some choice lyrical content that may be controversial to some. That being said, this was one of the songs of my youth that really captured how it was for many. For not only the feeling of poverty and stress, but the real-world worries of many of my peers, some who didn’t make it. Some gave into the life that dragged them down and some overcame.) Be the overcomers together with this run.

5.MC Eiht- “Straight Up Menace” (Menace to Society was a groundbreaking and foundation-laying moment for my generation of peers, who watched as their families were ripped apart by violence, gangs, and drugs. This track in its rawness captures a depth to this reality that I can’t pretend to have endured. But we all endured in our own way, even if it wasn’t as intense as the movie, we all had peers who were lost to violence and the street life. We will never forget them, for this anchoring to our past clears the way for our future of peace and dignity.) Push!

6.Bone Thugs-N-Harmony- “No Surrender” (To quote my favorite orator of all time, Winston Churchill, who captures the sentiment better than anyone ever did: “Never give in, never give in, never, never, never, never—in nothing, great or small, large or petty — never give in except to convictions of honour and good sense.”) No surrender to tyranny!

7.Nas- “N.Y. State Of Mind” (Back in the days of cassette tapes, a certain person gave me this tape and I played it over and over. My grandfather was an orphan from The Bronx, and this secret and his abandonment in youth shaped him for the rest of his life. I will never forget to dream big, in the NY State of Mind.) Dream on!

8.Twista- “Overdose” (Some people I have known have unfortunately overdosed on drugs. This is not what the song is about. This is when you channel your adversity onto the mic, and with such fury and ferociousness you overdose the audience with an intensity that can’t be matched. That’s Twista.) Get after it!

9.Bob Dylan- “The Times They Are A-Changin’” (The greatest poet to ever pick up a guitar, Bob Dylan hit the needle right on the head. In the era of Civil rights and upheavals of Vietnam, and crises of great magnitude, the times were indeed changing. And once more, we are called to pick up the mantle and fight for dignity and respect for all mankind.) Push on!

10.George Benson- “Shape Of Things To Come” (I had this tape in one of my first cars and it was my prized possession, perhaps the greatest guitar player to ever live. He inspired me to play at 13, and inspires me at 40 to this day.) Keep rolling!

11.Prince- “Take Me With You” (Purple Rain was a singular moment, and cultural movement, and the soundtrack to our lives. I jam the record to this day. This is my favorite track on the record outside of “Dove’s Cry.” R.I.P. Purple one.) Fly!

12.Southernplayalisticcadillacmuzik- “Outcast” (This track was the first of OutKast that grabbed my attention and inspired me to make beats, flow, and groove. Before their well-known hits, this was “the song.”) Keep it up, almost there!

13.Al Green- “Love And Happiness” (When Al Green sang this track with pure authenticity, you believed it. Love is a powerful thing, and one unfortunately our culture takes for granted. Too much bitterness and divorce, when domestic bliss is within reach. It takes hard work and dedication, sacrifice and grit. Songs like this help to be the glue to great romance and affection.) Stay smooth!

14.George Thorogood- “Bad To The Bone” (I swear every kid had a story about meeting George Thorogood when they were a kid, and him being very personable and willing to meet fans at concerts. I hope it’s true. This song gave me one of my first tastes of Rock and Roll and I’ve been hooked ever since.) Stay bad to the bone!

15.Deep Purple- “Smoke On The Water” (I had to be 5 or 6 years old and at school watching the 6th grade band perform this song, and the hair stood up on the back of my neck and I thought, what is this, I need more!) Don’t quit!

16.P-Funk- “Flashlight” (My guitar instructor once toured with P-Funk. Enough said. They are the primary colors of my funk palette.) You did it!