Wednesday Wisdom - The Roar

You’ll have moments when you feel like a lion, 
and moments when you feel like a mouse. 

Just know that no matter how you feel, 
you still have a heartbeat and a soul worthy of love.

So learn to roar even when you feel small, because you are more than the feelings you may have. 

– T.B LaBerge –


The Simplest Granola Recipe ever!!!

I’m not massive on cereal BUT I like my oats and I LOVE my granola.

The good news about this Granola is it’s all natural and not full of all the sugars and preservatives in shop bought Granola…

The bad news is it’s just as addictive!

On a baking tray lay out 3 cups of whole grain oats, broken pecans, walnuts and branched almonds.
Add a couple of teaspoons of coconut oil, and drizzle over some honey or agave nectar (vegan honey alternative)

Bake this for 20-25 minutes and 180 and leave to cool. When cooled you can store as it is in a cute jar, or add in some dried goji berries, coconut shavings… the worlds your oyster!

Simples, homemade, delicious and nutritious in under 30 minutes SHABAMMM!



This year, let POM Wonderful 100% Pomegranate Juice from concentrate, and the power of the pomegranate help you take your health and fitness goals to the next level, and get crazy healthy!
Every 710ml bottle of POM Wonderful Juice from concentrate is made up of SIX whole-pressed pomegranates and nothing else! Proud to be absolutely 100% pomegranate juice, so you can say bye to those nasty added preservatives found in other fruit juices. 

Famous for its nutritional make up, POM Wonderful Juice is rich in vitamin C, a nutrient which contributes to the protection of cells against oxidative stress, and as a source of potassium, will also contribute to maintaining a normal function of the nervous system.
So why not try POM Wonderful Juice as part of your healthy balanced diet? Great for sipping on throughout the day, or mixing in with your favourite post workout shake for an extra crazy health kick!
Why not try this delicious Pomegranate & Strawberry Post Workout Smoothie Bowl by Charley’s Health?

Serves 2

1 banana
2/3 cup frozen strawberries
2/3 cup POM wonderful juice
1 heaped tsp cashew butter
1 scoop vanilla protein powder


Add all of the above ingredients into your blender and blend everything until smooth and creamy. Serve into bowls and top with fresh fruit, granola, coconut or whatever else you fancy!

So what are you waiting for? Find POM Wonderful 100% Pomegranate Juice from concentrate in your local Tesco, Waitrose, Sainsbury’s, Morrisons or on Ocado.
Do you fancy finding out more about the powers of the pomegranate? Follow POM Wonderful on Instagram (@pomwonderfulUK), Twitter (@POM_UK) and Facebook (www.facebook.com/wonderfulpom).
Wonderful Brands is a part of The Wonderful Company, a multinational private company focused on healthy brands for a healthy way of life. The brand was created in 1984 in Los Angeles, California.


A Boss Babe's World - Pie!

If you have goals and the stick-with-it-ness to make things happen, people will feel threatened by you. especially if your goals don’t include them. 
They believe that if you take a piece of the pie, then it leaves less pie for them. 
Seeing you follow your dreams leaves them realizing that they’re not following theirs. 

In truth, there is unlimited pie for everyone, and more opportunities to get a piece, when we work together and not against each other.


A Boss Babes World - Let Them.

Let them judge you.
Let them misunderstand you. 
Let them gossip about you. 
Their opinions aren’t your problem. 
You stay kind, committed to love, and free in your authenticity. 
No matter what they do or say, don’t you dare doubt your worth, beauty, or truth. 

~ Just keep on shining like only you do.


Busted Biscuits - Emily Frisella

I just loved the following statement from Emily Frisella, be sure to check out her Instagram for daily inspo, recipes and insta stories about her hilarious beloved bulldogs. 

"With any journey in life there are ups and downs. Highs and lows. It's part of the deal
Fitness and getting healthy is no different
You'll have days you will feel amazing like a lean, trim, progress making machine. Then there are the days you'll feel a busted can of biscuits popping out of your clothes even though you've been sticking to your program and killing it in and out of the gym
The importance is to remember that "Busted Biscuit Days" don't define your success
Our bodies have hormones and they can be moody asshole sons of bitches sometimes. Or we don’t get enough sleep or didn’t drink as much water as we thought—there are tons of contributing factors. It's just a bump in the road and a total mind fuck in my opinion. You are doing everything right so you are not supposed to have "fat days" anymore..right?!?
Stay consistent with your meal plan/way of eating and workouts and keep a positive mindset and know that you are making progress even on days you feel like you're not
Fitness and weight loss is just as much mental; if not more as it is physical
Stay the course, it will be worth it."

- Emily Frisella


White Bean Salad Recipe!

White bean salad:

Ingredients to serve 1:
1 can white beans drained and rinsed
1 red onion sliced thin
4 tomatoes finely diced
1 bell pepper finely diced
Small handful of chopped parsley
Small handful of chopped coriander (cilantro if your American)
3tbsp. Extra virgin olive oil
1 tbsp. Lemon juice

How we do:
Mix all of the ingredients together and run through with the lemon and oil and season with salt and pepper! Woah that easy! Tastes amazing served with fish such as salmon or tuna steaks!


Egg Napoleon Breakfast!

Egg Napoleon!
Serves 1:

2 ripe tomatoes finely sliced
2 heck chicken sausages
3 egg whites
1 whole egg
2 tbsp. skimmed milk
30g low fat cottage cheese
0.25tsp garlic powder
Pinch of salt

How we do:

Bake the two chicken sausages as per the instructions on the packaging (these are a side)
Place tomatoes on a plate, season with salt and pepper (these are a side)
Mix the cottage cheese with the garlic powder and spread evenly over the tomatoes.
Spray a small frying pan with some cooking spray of your choice. Whisk together the egg, egg whites and milk and some black pepper in a small bowl before transferring to the small frying pan. Gently scramble the eggs until they are at your desired level of cooked… some like them runny, some not so much!
Serve the eggs with your two side et voila! A delicious full high protein breakfast in under 30 minutes.


Easy crustless spinach quiche!

Easy crustless spinach quiche!
Serves 6:

1 medium onion, finely diced
1 bunch of fresh spinach washed
4 large eggs
240ml skimmed milk
30g low fat cheddar cheese
Salt and pepper.

How we do:

Preheat your oven to 190 degrees, and spray a non-stick 8-9 inch pie tin with non-stick cooking spray.
In a large frying pan with cooking spray sauté the onion until it is almost translucent, this takes about 5 minutes on a moderate heat. Add the fresh spinach and continue to sauté for a few minutes.
In a large bowl whisk together the eggs, milk, cheese and season it with salt and pepper.
Add your sautéed veggies to the egg mix and pour into the pie tin.
Bake for 30-35 minutes until the edges are golden brown and the eggs are set.


Microwave Oatmeal Raisin Cookies!

Microwave Oatmeal Raisin Cookies!
Ingredients to make 6!

25g Oats
1 tsp coconut sugar
1 tbsp flour
1 egg white
1 tsp vanilla extract
0.25tsp baking powder
1 tablespoon of raisins

How we do:

Mix the oats, sugar, flour and baking powder together well in a large bowl.
Add in the egg, vanilla and raisins so the mixture is firm and then shape into cookie shapes on a microwave safe plate.

Microwave for 45 seconds – 1 minute, enjoy!


Pumpkin Pie High Protein Smoothie!

Pumpkin Pie High Protein Smoothie!

Yes, it’s always pumpkin season in my house. Always.

1 Frozen Banana
130g Greek Yoghurt
0.25tsp cinnamon
0.25tsp pumpkin pie spice
120ml skimmed milk
170g Libbys pumpkin puree

How we do:
Blend all of the ingredients together until smooth and add a little more milk or water if the shakes too thick!


Getting out of a mental rut!

Okay in this next post I am going to go over some different ways you can ‘pull yourself out of a rut’ – by this I mean, when you are living the same day in and out and you’re not really making progress or your spending too much time procrastinating, or you’ve just been down and out due to a series of unfortunate events. These methods are all baby steps you can take to building yourself back up and into the person you want to become:
Mental Makeover:
How you feel about the world and yourself – I think 80% of the judgements we pass on the people in our lives are based on insecurities we have inside ourselves. When we are truly happy in ourselves, we don’t need to be passing judgement on others, we just focus on continuing the feel-good vibes we’re enjoying. So, when your going through a spate of everything everyone else is doing annoying you – take a good look at why that may be. Then take all of your focus away from what everyone else is doing and focus solely on yourself. Comparison is a habit nearly all of us have, especially in the social media business. When you remove the comparison, focus on what you are doing – you can really add some unique value to your personal brand that will leave you feeling so proud and so preoccupied you don’t have the time to sit there comparing, passing judgement or seeing the world in anything other than the beautiful no end of opportunities it is.  
Hobbies – getting out of your mind for a while – As you know, Gym is my bae, my go to, my happy place. 99.9% of the time I am in the gym I don’t think about anything other than what I am doing in the gym, with the exception of giving a friend a sweaty hug or complimenting another ladies’ leggings, or backside (Megs). Find your happy place, or happy zone. Something that can take you out of your head for a little bit. This could be reading, it could be art, it could be gardening.
Physical Makeover:
If I am feeling at a loss one of the things I like to do is revamp my wardrobe – or my accessories – or my make-up. With Depop, Spock, Ebay, charity stores this doesn’t have to be an extremely expensive task. I also like to freshen up with a good pamper session, face mask, nails. Again this doesn’t have to be too expensive – I invest in decent nail polishes and do my own manicures to save me having to pay someone else to do my nails most of the time, create face masks out of banana honey and oats. There are tonns of DIY beauty tips on the interweb – get exploring them!
A good atmosphere around you can really set the tone for your happiness. I’m minimalistic in my atmosphere, everything has its place and I hate clutter. Teals, turquoises and white décor really brings me a cleansed relaxed positive vibe. These vibes me happy. So when I’m feeling a little down in the dumps I like to have a huge clean up – pull everything out, donate items I don’t have a whole bunch of use for, reorganise everything clutter free and if I have the funds available then I’ll maybe invest in a few new items to freshen up the room, new bedsheets, candles, etc.


Iced Protein Coffee Recipe

Iced protein coffee is one of my favourite wake up calls of the day! I love my caffeine, I love my protein, I love protein coffee! Here’s how to blend one up for yourself:
In a blender, place all of the following ingredients and whizz away until smooth:
25g vanilla protein powder
1 shot of brewed expresso coffee – chilled (make this the night before if you want)
250ml unsweetened almond milk
1 serving of Jordans skinny syrup – whatever flavour you fancy
Handful of ice cubes!


Social Media Rant - Sorry Not Sorry -

This next post I’ve really fought in my head about writing – but I think it needs to be said.
Recently I have had to start unfollowing certain people on social media because their vibes are just really really, pissing me off.
If you are a fitness or nutrition professional – what on earth makes you think that you have ANY right to use your social media platform to mock ANYONE for having their opinions or idea’s relating to the subject?
I qualified with legit credentials in both personal training and nutrition – I still do not believe I know everything regarding either subject. My mind is very much open to learning new methods and ways of doing things, I am never going to stand there and be like, “what you are doing is utter bullshit, I know best, therefore I am going to call you out on my Instagram story or my twitter page”
Nope, what I would do is discreetly drop that person a little message and ask them where they learnt this method, how they are personally doing with it under the presumption they practise what they preach and if I believe it’s something that could cause them harm, I would tell them, offering them an alternative solution to their goal - person to person.
You don’t need to publicly humiliate people to make yourself or your opinions known and quite frankly, it makes you look bitter, angry and unprofessional.
Social media is there to influence others, not make them feel bad – there are means and ways of getting your point heard without doing it distastefully and if you can’t do that, maybe you should take a hard look at whether ‘helping others’ is really the career path that is meant for you.


Blueberry Muffin Protein Shake Recipe!

Todays post we’re going to be celebrating the delicious blueberry with a delicious Blueberry Muffin protein shake. Blueberries boost the immune system, help to prevent signs of aging and wrinkling, improves digestion, improves memory and general brain power (us blondes need that in our lives) so here’s a quick and simple recipe to get a few more of these benefits in your life:
80g frozen blueberries,
20g oats
1 tbsp all natural peanut butter
2 dates chopped
25g vanilla protein of your choice I use PESCIENCE.
200ml unsweetened almond or cashew milk
0.5tsp cinnamon
How we do:
Place all of the above mentioned ingredients in a nutri bullet and blend away! Simples, ennit!


Current Mindset: Blondes World

So right now it’s just past noon on Sunday as I write this and guys I have to tell you – I am feeling – AMAZING - !
The end part of last week I spent working from home due to the snow (I am not about driving in dangerous conditions) which I think in a way gave me a bit of a head start to my weekend, just purely because it gave me an extra 3 hours of my own time back that I usually spend commuting in the day.
I took the weekend away from training, resting up my body because I am ‘planning’ and hoping to do a 5 day streak on my training. Also this week is the launch of the new Transformerz program, so if you’ve been following me this year you’ll know I have been assisting Steve at Pegasus run Transformerz, it’s a weight loss program that includes a meal plan, two gym classes with us coaching a week, weigh ins, group days out. Well after a really successful January and February we decided to open some more spots to the public to join the team, and then split the teams into two, I will be running mine 7-8pm on Mondays and Wednesday’s, Steve’s classes will run 8-9pm and we’ll be doing all group events together. So my first proper solo class is tomorrow and I’m really excited about that. Or today… cuz you will be reading this on Monday haha!
So I’ve literally spent 80% of this weekend pulling out everything I own and reorganising it, food prepping, cleaning and just general life admin setting me up for the week ahead!
The other 20% I spent with some of my nearest and dearest, went out to see a show, did a little shopping.
I can hand on my heart say this weekend was the first weekend in 2018 where I have felt truly, 100% myself, full of love and ambition and excitement for life and everything in it! No drama’s no confusion, no sadness, just heart and hustle baby!
So, on that note I am gonna sign off by wishing you all an incredible start to your week – I hope you are all feeling amazing, content in yourselves and putting those small steps that are going to make huge changes in your life!
Much love and a tonn more positive vibes, Blondie xox


Let them walk!!!!

I once knew a girl who would cling on to everyone who walked into her life, she would cling with everything she had despite how badly that person would treat her. This girl had fears of abandonment, she had fears of being alone, and she had fears of not being good enough. 
If someone wanted to walk away from her, she would blame herself, think it was her issue that person didn’t have what it takes to stay in her world.  

I don’t know that girl anymore. I let her walk.

If someone is hurting you, disrespecting you, being disloyal to you –  and that person threatens to walk away from you?


Trust me when I say you will find a whole other level of freedom when you do. 

T.D Jakes says it better: 

**This post is not based on current events or anyone CURRENTLY in my life. You aint going anywhere ;0) 


Fall Forward - Denzel Washington

Whaddup March! We are officially inside you!

The following speech was put together and spoken by the incredible Denzel Washington at the 2011 Penn Commencement Address.  It's a long read, but I think if you look deeply at each statement made by Denzel you can find several strong and powerful messages to take along with you into March 2018.

“President Gutmann; Provost Price; Board Chair Cohen; fellow honorees; and today’s graduates:
I’m honored and grateful for the invitation today. 
It’s always great to be on the Penn campus. I’ve been to a lot of basketball games at the Palestra because my son played on the team. Coach didn’t give him enough playing time, but we’ll talk about that later. No, I’m very pleased with the progress Coach Allen has made and I wish them success in the future.
I’d always get a warm welcome here—except on the few occasions when I’d wear my Yankees cap. 
It’s like taking your life in your hands. People would say: “We love you Denzel. But you walking around with that hat on…we don’t care who you are.”
So you’ll be happy to see that I’m not wearing my Yankees cap today. 
But I am wearing my Yankees socks, my Yankees t-shirt, and my Yankees underwear.
Still, I’ll be honest with you: I’m a little nervous. Speaking at a graduation of this magnitude is a little overwhelming. 
This is out of my comfort zone.
Dress me up in army fatigues. Throw me on top of a moving train.  Ask me to play Malcolm X, Rubin Hurricane Carter, Alonzo from Training Day: I can do all that. 
But a commencement speech? It’s a very serious affair. Different ballgame. There’s literally thousands and thousands of people here.
And for those who say—you’re a movie star, millions of people watch you speak all the time…
… Yes, that’s technically true.  But I’m not actually there in the theater—watching them watching me.
I’m not there when they cough… or fidget… or pull out their iPhone and text their boyfriend… or scratch their behinds.
From up here: I can see every single one of you. And that makes me uncomfortable. 
So please, don’t pull out your iPhone and text your boyfriend until after I’m done.  
But if you need to scratch your behinds, go right ahead. I’ll understand.
Thinking about the speech, I figured the best way to keep your attention would be to talk about some really, juicy Hollywood stuff.
I thought I could start with me and Russell Crowe getting into some arguments on the set of American Gangster
… but no. You’re a group of high-minded intellectuals. You’re not interested in that.
Or how about that “private” moment I had with Angelina Jolie half naked in her dressing room backstage at the Oscars?… Who wants to hear about that?
I don’t think so. This is an Ivy League school. Angelina Jolie in her dressing room…?
No, this is Penn. That stuff wouldn’t go over well here. Maybe at Drexel—but not here. I’m in trouble now.
I was back to square one—and feeling the pressure. 
So now you’re probably thinking—if it was gonna be this difficult, why’d I even accept today’s invitation in the first place?
Well, you know my son goes here. That’s a good reason. And I always like to check to see how my money’s being spent.
And I’m sure there’s some parents out there who can relate to what I’m talking about!
And there were other good reasons for me to show up.
Sure, I got an Academy Award… but I never had something called “Magic Meatballs” after waiting in line for half an hour at a food truck.
True, I’ve talked face-to-face with President Obama… but I never met a guy named “Kweeder” who sings bad cover songs at Smokes on a Tuesday night.
Yes, I’ve played a detective battling demons… but I’ve never been to a school in my life where the squirrel population has gone bananas, breaking into the dorm rooms and taking over campus. I think I’ve even seen some carrying books on the way to class!
So I had to be here. I had to come… even though I was afraid I might make a fool of myself.
In fact… if you really want to know the truth: 
I had to come… exactly because I might make a fool of myself.
What am I talking about?
Well, here it is:
I’ve found that nothing in life is worthwhile unless you take risks.
Nelson Mandela said:
“There is no passion to be found playing small—in settling for a life that’s less than the one you’re capable of living.”
I’m sure in your experiences—in school… in applying to college… in picking your major… in deciding what you want to do with life—people have told you to make sure you have something to “fall back on.”
But I’ve never understood that concept, having something to fall back on.
If I’m going to fall, I don’t want to fall back on anything, except my faith. I want to fall… forward
At least I figure that way I’ll see what I’m about to hit.
Fall forward.
Here’s what I mean: 
Reggie Jackson struck out twenty-six-hundred times in his career—the most in the history of baseball. 
But you don’t hear about the strikeouts. People remember the home runs.
Fall forward.
Thomas Edison conducted 1,000 failed experiments. Did you know that?  
I didn’t either—because #1,001 was the light bulb.
Fall forward.
Every failed experiment is one step closer to success. 
You’ve got to take risks. And I’m sure you’ve probably heard that before.
But I want to talk about why it’s so important.
I’ve got three reasons—and then you can pick up your iPhones.
First… you will fail at some point in your life. Accept it. You will lose.  You will embarrass yourself. You will suck at something. There is no doubt about it.
That’s probably not a traditional message for a graduation ceremony.  But, hey, I’m telling you—embrace it.
Because it’s inevitable.
And I should know: In the acting business, you fail all the time.
Early in my career, I auditioned for a part in a Broadway musical. A perfect role for me, I thought—except for the fact that I can’t sing.
So I’m in the wings, about to go on stage but the guy in front of me is singing like Pavarotti and I am just shrinking getting smaller and smaller...
So I come out with my little sheet music and it was “Just My Imagination” by the Temptations, that’s what I came up with.
So I hand it to the accompanist, and she looks at it and looks at me and looks at the director, so I start to sing and they’re not saying anything. I think I must be getting better, so I start getting into it.
But after the first verse, the director cuts me off: “Thank you. Thank you very much, you’ll be hearing from me.”
The next part of the audition is the acting part. I figure, I can’t sing, but I know I can act.
But the guy I was paired with to do the scene couldn’t be more overdramatic and over-the top.
Suffice to say, I didn’t get the part.
But here’s the thing: I didn’t quit. I didn’t fall back.
I walked out of there to prepare for the next audition, and the next audition, and the next one. I prayed and I prayed, but I continued to fail, and I failed, and I failed.
But it didn’t matter. Because you know what? You hang around a barbershop long enough—sooner or later you will get a haircut.
You will catch a break.
Last year I did a play called Fences on Broadway and I won a Tony Award. And I didn’t have to sing for it, by the way. 
And here’s the kicker—it was at the Court Theater, the same theater where I failed that first audition 30 years prior.
The point is, every graduate here today has the training and the talent to succeed.
But do you have guts to fail?
Here’s my second point about failure: 
If you don’t fail… you’re not even trying.
My wife told me this expression: “To get something you never had, you have to do something you never did.”
Les Brown, a motivational speaker, made an analogy about this.
Imagine you’re on your deathbed—and standing around your bed are the ghosts representing your unfilled potential.
The ghosts of the ideas you never acted on. The ghosts of the talents you didn’t use.
And they’re standing around your bed. Angry. Disappointed. Upset. 
“We came to you because you could have brought us to life,” they say.  “And now we go to the grave together.”
So I ask you today: How many ghosts are going to be around your bed when your time comes?
You invested a lot in your education. And people invested in you.
And let me tell you, the world needs your talents. 
Man, does it ever.
I just got back from four months of filming in South Africa—beautiful country, but there are places with terrible poverty that need help.
And Africa is just the tip of the iceberg.
The Middle East needs your help. Japan needs your help. Alabama and Tennessee need your help. Louisiana needs your help. Philadelphia needs your help.
The world needs a lot—and we need it from you, the young people.  
So get out there. Give it everything you’ve got—whether it’s your time, your talent, your prayers, or your treasure.
Because remember this: You’ll never see a U-haul behind a hearse. 
You can’t take it with you. The Ancient Egyptians tried it—and all they got was robbed!
So what are you going to do with what you have? And I’m not talking how much you have.
Some of you are business majors. Some of you are theologians, nurses, sociologists. Some of you have money. Some of you have patience. Some have kindness.  Some have love. Some of you have the gift of long-suffering.
Whatever it is… what are you going to do with what you have?
Now here’s my last point about failure:
Sometimes it’s the best way to figure out where you’re going.
Your life will never be a straight path.
I began at Fordham University as a pre-med student. That lasted until I took a course called “Cardiac Morphogenesis.” 
I couldn’t pronounce it… and I couldn’t pass it.
Then I decided to go pre-law. Then journalism.
With no academic focus, my grades took off in their own direction: down.
My GPA was 1.8 one semester, and the university very politely suggested it might be better to take some time off. 
I was 20 years old, at my lowest point.
And then one day—and I remember the exact day: March 27th, 1975—I was helping out in the beauty shop my mother owned in Mount Vernon.
An older woman who belonged to my mother’s church, one of the elders of the town, was in there getting her hair done and kept giving me these strange looks.
She finally took the drier off her head and said something to me I’ll never forget:
“Young boy,” she said. “I have a spiritual prophecy: you are going to travel the world and speak to millions of people.”
Like a wise-ass, I’m thinking to myself: “Does she got anything in that crystal ball about me getting back to college in the fall?”
But maybe she was on to something. Because later that summer, while working as a counselor at a YMCA camp in Connecticut, we put on a talent show for the campers. 
After the show, another counselor came up to me and asked: “Have you ever thought of acting? You should. You’re good at that.”
When I got back to Fordham that fall I changed my major once again —for the last time.
And in the years that followed—just as that woman getting her hair done predicted—I have traveled the world and I have spoken to millions of people through my movies. 
Millions who—up ‘till today—I couldn’t see while I was talking to them.
But I do see you today. And I’m encouraged by what I see. I’m strengthened by what I see. I love what I see.
Let me conclude with one final point. Many years ago I did this movie called Philadelphia. We actually filmed some scenes right here on campus.
Philadelphia came out in 1993, when most of you were probably still crawling around in diapers. Some of the professors, too.
But it’s a good movie. Rent it on Netflix. I get 23 cents every time you do. Tell your friends, too!
It’s about a man, played by Tom Hanks, who’s fired from his law firm because he has AIDS. 
He wants to sue the firm, but no one’s willing to represent him until a homophobic, ambulance-chasing lawyer—played by yours truly—takes on the case.
In a way, if you watch the movie, you’ll see everything I’m talking about today.
You’ll see what I mean about taking risks or being willing to fail.
Because taking a risk is not just about going for a job. 
It’s also about knowing what you know and what you don’t know. It’s about being open to people and ideas.
Over the course of the film, the character I play begins to take risks. He slowly overcomes his fears, and ultimately his heart becomes flooded with love.
And I can’t think of a better message as we send you off today.
To not only take risks, but to be open to life. 
To accept new views and to be open to new opinions.
To be willing to speak at commencement at one of the country’s best universities… even though you’re scared stiff.
While it may be frightening, it will also be rewarding.
Because the chances you take… the people you meet… the people you love...the faith that you have—that’s what’s going to define your life.
So… members of the class of 2011: This is your mission:
When you leave the friendly confines of West Philly: Never be discouraged. Never hold back. Give everything you’ve got.
And when you fall throughout life—and maybe even tonight after a few too many glasses of champagne—fall forward
Congratulations, I love you, God bless you, I respect you.”