These song clips (and complete song lyrics) are from the album “All Rise,” available in digital form (for downloading) at CD Baby as well as iTunes. Copyright 2015-2020. All rights reserved.

    Songs from “All Rise”

    1. Rise
    2. A Garden in 3D
    3. Rather Than Smoke
    4. Veggie Time
    5. The World a.k.a. Our Gym
    6. Always Training Something
    7. Living in 3D
    8. Our Watch
    9. What Are We Made Of?
    10. Calling All Heroes


    Idea: to grab an audience’s attention and explain how and why the project originated

    (News clips):
    We’re back with a health emergency tonight
    This year’s drought will cost California 2.2 billion dollars
    The outbreak will get worse before it gets better
    Scientists say it’s the biggest threat yet to the health of our planet’s oceans
    26 million Americans suffer from type 2 diabetes
    Residents urged to stay indoors
    A bleak picture of the immediate future

    We’re going to work now

    We’ve seen commitment to bettering health, teachers, farmers, others whose lives
    Open doors and eyes, and new possibilities
    Giving support in a lot of kind ways, to make this a better world
    So we might then explore, the same great abilities

    Yet our challenges seem to grow each day
    Disease, pollution, drought, (so) much pain and disarray
    We need more champions on this epic quest
    Here and now. So who’s next?

    We’re here in this hour (rise)
    To teach and empower (rise)
    And see health tower
    (Hm) a great thing to supersize

    We’re feeling that fire (rise)
    To work and not tire (rise)
    And help to inspire
    All we can reach to rise

    So now in an effort to demonstrate that our daily choices can produce change
    As we work and play, or make food thoughtfully
    And showing that health takes various forms that frequently intertwine
    Like oceans and humankind, the trick is sharing artfully

    So let’s do this, it’s our day to seize
    Taking action in our lives and all-size communities
    And getting the word out (hey!) we’ll need a lot of friends
    Plus a microphone (hm) and camera lens

    All this effort legitimized
    And help to inspire all we can reach by

    Helping find a balance in our daily lives
    Staying mindful taking on each enterprise
    Seeking out where possibility resides
    Facing weaknesses once they’ve been recognized
    Accounting for the costs that we’ve externalized
    And showing what a great community provides
    And hey with you, maybe turning the tides

    Chorus (everyone getting energized)
    One more time

    Chorus (a great thing to supersize yeah)

    It’s a big ‘ol world out there
    Lots of oppression and despair
    But with amazing work by people like you and me everywhere
    Who knows how many can rise

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    A Garden in 3D

    Idea: to increase interest in gardening and awareness of its potential to benefit 3D Health

    It’s been a crazy year like every one so far
    Mooched rides and biked in snow, just trying to avoid my car
    Read books, tried new sports, and learned songs to sing and
    Between great talks with friends
    Did a little backyard gardening

    Crazy, yeah life is pretty crazy, and I grew a garden in 3D

    I got some stuff to read so I’d have a partial clue
    But then I got impatient, it seemed a cinch to do
    Bought seeds, tilled the ground, and pushed each one into place
    Then I waited, fork in hand, so ready to have a taste

    Hungry, then I got hungry, ahem a garden in 3D? Bueller?

    That first try ended poorly, as you might well expect
    Failure is rough but we learn when we reflect
    I went back, read my stuff, and made some farmer friends
    This time cultivating I’d do more than pretend

    Plan B, if plan A goes (crash sound) try B, I’d still grow a garden in 3D

    We had timely rain and from the sun got warm but not charbroiled
    The natural fertilizer sure seemed to please the soil
    Beans came up, spinach too, squash spread well beyond the kale
    But the carrots, not so much, for them an epic fail

    Slowly, sometimes slowly, but I grew a garden in 3D

    Friends came by to help pick and get an up close tour
    We mixed some salad greens, made stew, and froze some more
    There was still enough to give to neighbors who had less
    What better way to share some gardening success?

    Party, woo my kind of party: based on a garden in 3D

    Dialing it in takes time but this garden thing’s alright
    I’m stronger, better fed now, and in general less uptight I
    Made new worm and human friends and ate my backyard view
    And measured my food’s miles in feet – that means less CO2

    Slimy, earthworms are slimy, but help growing gardens in 3D

    Next year I’ll add some rainbow chard, yeah you know that’s what’s up
    Heirloom seeds, TLC and I hope no big hiccups
    Now having seen nice impacts, I’ll be more intentional
    Us, our friends, and the planet winning makes it 3-dimensional

    More than me, it became much more than me
    But I grew a garden, yes I grew a garden
    You know I grew a garden in 3D yeah

    1, 2 (a garden), 3D

    There are many things
    We can do in
    Like vacationing in
    And partying in
    Even working out in
    And of course there’s gardening in

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    Rather than Smoke

    Idea: to explain how tobacco products are a scam and share alternatives to using them

    Here are some things I’d rather do with friends than smoke:
    Learn new recipes and test my latest home-made joke
    Discuss things that are weighing on our minds
    And swap ideas for books to read and random movie lines

    A lot I do rather than buy into the same old Big Tobacco scam

    There’s one thing that I would rather inhale
    Clean air – there’s some in Omaha, St. Pete, and Farmingdale
    Likely on a hilltop in Santa Fe
    But I prefer avoiding smog, so typically not LA

    A lot I do rather than buy into the same old Big Tobacco scam

    What I’d like to touch my lips instead of a cigarette:
    Non-toxic lip balm, or salad topped with my own vinaigrette
    A woman’s face without a lot of blush
    Even the cereal I had yesterday that’s long since turned to mush – yeah, that’s kind of gross, but I’d still prefer it

    A lot I do rather than buy into the same old Big Tobacco scam

    A bunch of things I’d rather spend my money on:
    Fresh-picked vegetables from down the road or an Avett Brothers song
    Some driving goggles for my friend’s dog Clyde
    And a bike tune since like me the pick-up’s in no mood to drive

    A lot I do rather than buy into the same old Big Tobacco scam

    A list this long might just take another song, but I won’t bore you all like that
    Not that I’m finished, either

    Things to increase versus cancer risk:
    My listening skills… and thus chance to get the gist
    Knowledge base, my jump rope speed, and dance move repertoire
    And how ‘bout some record sales so this gets played near and far

    A lot I do rather than buy into the same old Big Tobacco scam

    Lastly, things I’d rather smell like instead of butts
    Split wood, the grass, old hockey gear, well maybe just the pucks
    Ocean air, a lilac, a Christmas tree
    Perhaps a bit of natural musk, but ideally odor-free

    A lot I do rather than take in toxic chemicals that otherwise are banned
    Seek a nicotine rush based on some evil business plan
    Give up big piles of hard-earned money to the Man
    Plus trade my health for breath defined by hints of garbage can
    So NO! I won’t! Buy into (cough) – ew – the same old big Tobacco scam (pfff nope)

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    Veggie Time

    Idea: to increase interest in eating (and growing) fresh local vegetables

    It’s time, that time, oh yeah
    It’s time, let’s dine

    They’ve been doing their thing for so long
    Puling minerals out of the ground
    And that’s real key for you and me to get strong
    Living well, sticking around

    Healthy soil it means a whole lot
    For what ends up in the roots
    Could be spinach maybe a kumquat
    Same thing happens with fruits

    I try to get them in season
    And use them when they’re still fresh
    Rinsing, dicing, chopping or slicing
    Helps me to fuel a good sesh

    Benefits flow when we eat them
    You know I’m proof that they’re real
    And worth what we do to get them
    Overall? Yeah a good deal

    The work to grow each seed and row
    The time to know and savor the subtle flavors oh
    For young and old made hot or cold red, green, and gold
    They’re vegetables

    Arugula, kale, asparagus, carrots
    Bok choy, celery, onions, and beets
    Watercress, chard, sweet potatoes, parsnips
    Cauliflower, peas, broccoli, and leeks

    Friendly farmers selling them at markets
    Or you can get a CSA share
    Maybe garden and really work it
    Grow a huge pumpkin, take it to the fair

    No processed junk assembled in a factory
    Designed to get us all hooked
    All that marketing won’t attract me
    Wrong ingredients last time I looked

    Real food tends to have a short shelf life
    And not only profit a store
    Versus stuff that comes with a stealth price
    What we’re choosing now is worth more

    The work to grow each seed and row
    The time to know and savor the subtle flavors oh
    For young and old made hot or cold red, green, and gold
    They’re vegetables

    Use them any way you like, steamed, cold, perhaps stir-fried
    Alone or mixed in, it’s alright
    At any meal or snack, the best foods love us back
    And show us what shared health attracts
    Bet it’s worth it

    Okay let’s bring it down
    I think you know what time it is
    This is how we do it in my house

    I’d like some vegetables, more vegetables, please
    It’s veggie time
    I’d like some vegetables, more vegetables, please
    Yeah, veggie time
    I’d like some vegetables, more vegetables, please
    Still veggie time
    I’d like some vegetables
    You know it’s always veggie time

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    The World a.k.a. Our Gym

    Idea: to build awareness of a number of ways to be physically active in a place like Maine

    This year my friends and I found many ways to move
    We were confident there was a lot it would improve
    Like how we looked, our grades, our immunity, and mood
    So with help from coaches we set out to see what we could do

    We played volleyball, kickball, dodgeball, and football and never hit a car
    Got a bunch of dance moves down so far
    And wondered what it’s like to be a pop-n-lock superstar

    Out on a road trip, we stopped for chin-ups at a playground
    Then plyometrics, yeah we like to bounce around
    Some pretty fast wind sprints and then on to the next town

    Alone I shot some hoops and got my hand stands looking sweet
    Did jump rope double-unders to a phat beat
    Practice should be fun if you do or don’t compete
    At least that’s the word on my street

    Because ooh, aah it’s oh my gosh amazing
    What’s possible to feel for those joining in
    We took the world and made it our gym
    Wooo hoo the world a.k.a. our gym

    We took jiu jitsu, swing, CrossFit, and swim class to understand
    New ways to push though awkwardly when we began
    But with a lot of good reps went from “no way” to “bam”

    Cramming for a big test for hours we got giddy from the review
    It seemed a silent dance party was overdue
    The library staff never even knew
    Until it really grew

    Because ooh aah it’s oh my gosh amazing!
    What’s possible to build for those joining in
    We took the world and made it our gym
    Woo hoo the world a.k.a our gym

    At times we were sick or hurt, and took some time to heal
    But soon got back to finding out just how mm mm good all this feels

    We climbed Katahdin and admired some orange, red, and yellow leaves
    Though it got cold we stayed warm raking in short sleeves
    There’s a lot more to fall than football on TV

    I stood outside a elevator, my buddy spied on people going up
    He’d signal me the floors at which they planned to stop
    I ran the stairs and beat them there just to see jaws drop

    Because ooh aah it’s oh my gosh amazing
    What’s possible to find for those joining in
    We took the world and made it our gym
    Woo hoo the world a.k.a. our gym

    Well that’s about it, except building that snow fort on winter break
    And sledding, snowshoeing, and skating on the lake

    And doing squats and push-ups in the airport and not caring what strangers thought,
    Playing hallway hockey at home,
    Building a kicker and working on ski and snowboard freestyle moves,
    Watching John Oliver clips while doing abs and stretching,
    Climbing ropes, walls, rocks, trees, and frozen waterfalls
    Shoveling snow off the baseball field so we could play before May,
    Balancing on a stability ball on my stomach, back, and knees
    Building snowmen to act out scenes in the yard,
    Filling bags with roadside trash (for time),
    And capturing the flag at a 4th of July party,
    Lifting barbells, dumbbells, and kettlebells in my friend’s garage and several weight rooms
    Paddling canoes, kayaks, and rafts,
    Racing a chairlift on cross-country skis,
    Throwing a Frisbee and trying to look cool sometimes catching it,
    Weeding flower and vegetable gardens by hand and
    Shoveling the driveway because Roundup and snowblowers are for quitters, no offense, and
    Juggling a soccer ball and counting the highest number of touches before a drop.

    Because ooh aah it’s oh my gosh amazing
    What’s possible to do so join right in
    Strengthening from core to every limb (lot of strengthening)
    Yeah, there’s a lot we’ll definitely do again (and again)
    Two words we live by: carpe diem (they’re Latin)
    So help make the entire world our gym
    Woo hoo (oh and practicing for when 4-square becomes an Olympic sport)
    The world a.k.a our gym

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    Always Training Something

    Idea: to increase mindfulness and awareness about what we’re doing and why at any given time

    Our bodies are machines that respond to how we use them
    Losing or gaining new capacities with time
    Genes count but much still depends on what we’re choosing
    It helps both to be aware and do things by design
    What to build and how to get there are the questions
    The world reflects our will based much on thoughts and actions

    We’re always training something (2x)
    You know we’re always training something
    Like now

    Each time we slouch or sit up, be generous or spiteful
    Give up or try again, we reinforce that path
    Blaming others, calling names, or feeling blessed or grateful
    Our choice: what we minimize and what we max

    We miss out when our energy and time gets wasted
    More fun to build something we’re proud of – can you taste it?

    We’re always… so what next?

    Brooke had a D-1 dream, and lived to make it happen
    Training, food, sleep – all geared to raise her game
    Each day new contributions to successes she was mapping
    Made it possible to reach a level few have claimed

    Tim’s life was Xbox and it took all his attention
    Eyes glued to the screen, his thumbs lightning fast
    The gaming world was his but the real one much in question
    Tough to look or feel good on just Red Bull and Kraft

    Two outcomes, each tied to different daily choices
    Which ones can help us most in shaping our courses?

    We’re always… oh yeah

    Progressive overload means more training stress with time
    Systems need a nudge to strengthen, young and old
    Pushing safely’s crucial – think smart program design
    To overcome fun challenges until we reach our goal

    Though plans can change while conducting exploration
    Making choices mindfully helps all kinds of creation

    We’re always…
    Under any light
    What we say or write
    Even Friday night
    No this isn’t hype
    You and me alike
    Let’s be dynamite
    And try to get it right

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    Living in 3D

    Idea: to clarify the meaning of 3D Health and increase interest in it

    Yeah these are tough times
    We see clear signs
    Acidic oceans, bees in decline
    If we can’t change some basic approaches
    It could mean leaving the world to the roaches

    We care, so let’s declare
    We’ll stand for building health we can share
    Across borders, species, and time
    Feeling fulfilled: a trend on the incline

    Let’s start with a model
    One we can take up to full throttle
    See the big picture, find a good mixture
    Living in ways to make health a fixture

    Not one, 3 dimensions
    Community, environment, and the person
    We can see how they interrelate
    And share a common fate

    We’re thinking/seeing/living in 3D…
    We’re making this stand so more can be healthy

    Alright, first of all
    Let’s cover the health known as personal
    What’s the state of my body and mind?
    Can they reach the heights for which they’re designed?

    We want more than to just live
    So we give and look around for creative
    Ways to push and find self-expression
    In relationships and jam sessions

    That calls for courage and drive
    Big dreams take lots to realize
    Food, sleep, lotta skill-building
    That’s if we’re willing… CHORUS

    On to community health
    Doing great stuff in groups and being helpful
    Going beyond oneself
    To be there for others like Buddy the Elf

    Then environmental
    No more treating the Earth like a rental
    We’d be done without soil and trees
    Hence the call to be thinking in threes

    Personal health was one
    Community, then environmental
    None should be left out, so sing it out loud
    ‘Cause 3 ain’t a crowd… CHORUS

    We’re thinking in 3D, we’re seeing in 3D, we’re living
    We’re making this stand so more can be
    Thinking in 3D, and seeing, and living in 3D
    We’re making this stand so more can be healthy

    Alright, let’s do this
    3D Health what? (personal, community, environmental)
    Ah yeah, that’s what I’m talking about
    A lot of people out there

    Thinking in 3D, and seeing in 3D
    Now count: 1, 2, 3
    We’re making this stand so more can be healthy

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    Our Watch

    Idea: to increase awareness of environmental challenges and interest in taking them on

    The environmental challenges we face seem without end
    There’s not that much at stake, some are trying to pretend
    Just systems that sustain us: food, water, oxygen
    Our way of life versus some nasty trends, and it’s our watch
    Yours and mine – our watch

    Microplastic beads in lakes, pesticides near where we’re tilling
    Cities cloaked in smog, not only nice views is it killing
    Heavy metal-tainted soil’s not safe to grow food when we’re willing
    We treat the Earth like a dump and it’s filling on our watch
    Yours and mine – our watch

    Fish stocks are crashing from the Gulf of Maine to Vietnam
    Monarch butterflies and most amphibians may not last long
    Who knows how we’ll grow food if all the honeybees are gone
    Turtles, bats, macaws, the list of those at risk goes on… and on

    Being mortal means we only have some time
    So what legacy shall we leave behind?

    Herbicide-resistant pigweed’s choking crops throughout the South
    MRSA and VRE survive antibiotics when they’re doused
    New viruses from people and animals too closely housed
    More lie in places we send trucks and plows on our watch
    Yours and mine – our watch

    There’s still a leak at Fukushima from reactor #4
    And 25 years later oil from the Valdez found on shore
    The Elk River spill proved some chemicals are badly stored
    How many of these must we all pay for on our watch?
    Yours and mine – our watch

    Arctic methane freed from melting ice is serious bad news
    As acidifying oceans kill corals, more than a few
    Sea level rise could mean some island nations get removed
    Yet we crank out more CH4 and CO2 on our watch
    Yours and mine – our watch

    Though up-front costs of changing course may seem tall
    They’re dwarfed by those to come the longer that we stall

    Will we wash our hands like Pilate and deny clear evidence?
    For handing down the Earth like this there’s no moral defense
    Nor excuses we need leaders with real courage and good sense
    To look past the politics and represent on our watch
    Yours and mine – our watch

    What to do? How about all we can with what we have to find
    Real solutions with our creative energies combined?
    I’m scared but still believe we share the strength inside
    To step up and look this in the eye on our watch, our watch

    Citizen activation
    Like mass demonstration
    Carbon price creation
    Divestment application
    Waste minimization
    Resource conservation
    Resilient system operation
    Like local cultivation
    Reduced wealth concentration
    A woman’s say in procreation
    Big picture consideration
    For all life: veneration
    System interrelation
    Green innovation
    Peace propagation
    Mass participation
    And transformation
    In this generation!

    This hopeful movement fueled by love and anger at life’s wane
    Seeking to realize more than exclusive short-term gain
    Must prevail, though just in the fight there’s much to attain
    Playing full-out helping others do the same on our watch, yeah our watch
    Hey! It’s our watch

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    What Are We Mad Of?

    Idea: to increase awareness of what we’re eating and how it makes us feel, look, and function

    So what (what) Say what (what) what are we made of?

    Funny thing (ha ha ha hm) about digestion
    Food gets broken down and then turns into fuel
    Parts become us: bones, arteries, and eyes
    And the rest moves on through, that’s the rule

    We all benefit from high-performance hamstrings
    A sharp mind and strong jugular
    So it makes sense that we might care about what we consume
    To build, to burn, and stay regular

    We’re made from building blocks of protein
    Fat, carbs, minerals, and no, that’s not all
    Vitamins and stuff we’re just learning about
    Found in the foods we ate while we evolved

    Most of us try to eat to get some balance
    From foods that help us function, while tasting nice
    On the face it seems like straightforward stuff
    But what I’ve learned’s got me thinking twice

    So what (what) are we made of?
    What have we had to eat?
    It effects the way we think, feel, or sprout
    So what (what) are we made of?
    Fed well we’re tough to beat
    It helps to know our food throughout
    And there’s no doubt

    Sometimes we get a lot more than we had in mind
    Making lunch or choosing a restaurant option
    Toxins that can do us harm by causing cancers
    Or others that can disrupt hormones and reproduction

    Plus lots of corn and soy has recently been altered
    With foreign genes to have or use pesticides
    No one’s quite sure what they’ll impact in the end
    But they’re in huh a ton of foods, and that’s no lie

    Some whacked ingredients are listed on the label
    Others times you have to look online, maybe read some research papers…
    Making food in secret – shhh!
    Doesn’t do much good me or the neighbors

    So what (what) are we made of?
    What have we had to eat?
    It effects the way we think, feel, or sprout
    So what (what) are we made of?
    Fed well we’re tough to beat
    Experiments: who’s finding out?
    It’s tough without

    So I prefer getting food from locals or my garden
    Much easier to know what’s in it, and thus, me
    And I cook a lot and choose helpful restaurants
    When I eat it’s good to know just what’s in that recipe

    If you are hearing this with ears made from corn
    And crazy stuff snuck in the food and drinks your having
    Know that there are other ways to go about it
    Ideas to find and make food perhaps worth grabbing

    So what (what) are we made of?
    What have we had to eat?
    It effects the way we think, feel, or sprout
    So what (what) are we made of?
    Fed well we’re tough to beat
    What we put in has got to count
    For others, too

    So what (what) are we made of?
    What have we had to eat?
    With different fuel, we change the route
    So what (what) are we made of?
    Fed well we’re tough to beat
    Let’s choose for good, inside and out
    It’s on, no doubt

    Alright song’s almost over. When it is, maybe we’ll make a snack: cut up some veggies, bust out some nut butters, maybe do ants on a log. That’s the kind of processed food we’re into – the kind that mainly gets processed in our digestive tracts. Oh yeah.

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    Calling All Heroes

    Idea: to reinforce the call to action (conduct a personal health experiment and create a service learning project, or else contribute to an ongoing project)

    Time now to build this community
    And the significance of our stand
    To honor the work done for you and me
    And from it learn, shift, and expand

    There are many paths for contributing
    When others’ fulfillment is linked with ours, yeah
    Winning means sweet effects rippling
    Shared laughs, partnerships, healing scars

    Here is our call (hey)
    Those who get it done – never halfway
    One for all (hey)
    Those improving soil where they cultivate
    Big or small (hey)
    Those who stand for others with no say
    (Calling all) all of you heroes today

    Perilous forces are all around
    Many exploiting for short-term gain oh
    Most come from within – we’re all breeding grounds
    But once perceived a whole lot can change

    These cancers take much to overcome
    Like having “our kind” mean the world, yeah
    Integrity, humor, a pounding drum
    To answer the flags of fear, once unfurled

    Here is our call (hey)
    Those who live with pain yet are unfazed
    One for all (hey)
    Those exposing lies when we’re led astray
    Big or small (hey)
    Those who share their grace where there’s dismay
    (Calling all) all of you heroes today

    Cynics can say there’s nobody out there
    coming through that door
    But I say we are

    Ways to give, some truly powerful
    Exist in each school, job, home, or jail ah huh
    Through practice to find the most suitable
    The best versions of our selves can prevail

    Who’ll rise to carry the relay torch?
    Tapping new energy to uplift oh
    By sharing this ever-rewarding course
    As benefits multiply with each gift

    Here is our call (hey)
    Those who offer help on our worst day
    One for all (hey)
    Those expanding minds as they educate
    Big or small (hey)
    Those who’ll sacrifice for a just way
    (Calling all) all of you heroes today
    (Calling all) all of you heroes today

    (Calling you) Calling all heroes
    It’s in you, it’s in me
    (Calling me) Calling all heroes
    What else were we made to be?
    (Calling now) Calling all heroes
    Any class, creed, size or shade
    (Calling us) Calling all heroes today!

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