Archive for the ‘good choices’ Category

MVP #059 – How to Stay Motivated When You’re Not Seeing Results – Mark Phipps – Mocha Vegan Performance Podcast

  1. Identify the goal
  2. Make a plan
  3. Write it down
  4. Visualize your future self at that goal and describe it
  5. Describe the same qualities of yourself at your current state
  6. Make a plan to connect your current self to your future self at the targeted goal

Know the rules, and then play better than everyone else.

Mark
mark@mochavegan.com
@mochavegan

Freestlye 30 (BenJamin Banger) / CC BY 4.0
Stormy Blues (Arne Bang Huseby) / CC BY 3.0

So you want to run a 6:00 mile or an 8:00 or 10:00 mile. You want to improve. YES! Identify your goal:

Let’s use the 6-Minute Mile.
One mile = 4 laps around the school track.
4 x 1:30 = 6:00
Half-lap pace would be 45 seconds or a quarter lap at 22.5 seconds.
You get the idea. Break down the goal into a small enough piece so that you can nail it! Then each week try to increase the number of times you can repeat this ‘miracle’ of new performance. Keep score, track your results and let me know how you do.
Running faster, lifting more weight, eating something better than a sleeve of Oreos when you get home. Performing any of these activities will require you to endure some pain. You have to train yourself to deal with some discomfort in order to enact change.
Habits are difficult to uproot. Try something fun and brush your teeth with the opposite hand or put on your pants with the other leg first.
Keep in mind that in order to change a habit, you must add in a replacement for that habit and practice it. Stick with in and you’ll be reporting that 6-Minute Mile in no time!
Mark
mark@mochavegan.com
@mochavegan

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Is eating meat the right thing to do? Some situations require it. Understood.
We make choices because we are able to. Underdeveloped countries and poorer communities don’t have the same advantage of being able to choose the fast food drive through as opposed to food from their own fields.
What better choices can we make for our health? Consider a stronger whole food diet.
Educate yourself to the alternatives and the reasons WHY change is necessary.
Be thoughtful. Ask questions. Do good things. Help yourself and others live long and healthful lives.
Find community. Find support.

Vegan
veg•an
ˈvēɡən/
noun
1. a person who does not eat or use animal products.
“I’m a strict vegan”

A plant-based diet is one based on vegetables, whole grains, legumes and fruit, with little or no animal products (including dairy). It may refer to: Vegan diet: a plant-based diet with no food from animal sources.

Carnism is the invisible belief system, or ideology, that conditions people to eat certain animals. Carnism is essentially the opposite of veganism; “carn” means “flesh” or “of the flesh” and “ism” denotes a belief system. Most people view eating animals as a given, rather than a choice; in meat-eating cultures around the world people typically don’t think about why they find the flesh of some animals disgusting and the flesh of other animals appetizing, or why they eat any animals at all. But when eating animals is not a necessity for survival, as is the case in much of the world today, it is a choice – and choices always stem from beliefs.

MVP #055 – Focus and Mental Training

Focus your effort

Focus your effort

Set goals and work hard

Lizzy in her varsity jersey

Professional athletes experience impacts from good focus and fail when they get distracted. Keeping your head in the game is critical to successful performance. There are things people do to prepare for performances. Train, be in shape, mental training. Let’s focus on mental training and how focus can work for you.

Attitude
Have a good attitude. Do your best. Don’t expect perfection.

Motivation
Be prepared for adversity or a slump. Trouble with fitness and diet happen. How do you maintain motivation when times are tough and you start to feel down? No self pity, no excuses. Be self-motivating. WANT to be there because you really don’t HAVE to be. Look inside yourself. Play for you.

Goals
Set goals, plan ahead. Where do you see yourself in 5 years? Visualize that future version of you. Write down what you discover about your desires. Make a plan with steps along with way to achieve the success you desire. Train yourself to achieve skills you need for the next / higher level.

People Skills
Develop good people skills. Get along / play nice with others. Have an attitude of gratitude and enjoy what you love.

Self-Talk
Avoid negative self-talk. Deal with uncertainty by telling yourself that you can do it. You HAVE that skill and you CAN handle it! Positive self-talk and looking ahead to the next opportunity to perform well will take you far!

Visualization
See YOU making the right plays to eliminate stress in challenging situations. See the successful action in your mind’s eye.

Anxiety and Emotions
DON’T WORRY. Forget the free throw you missed. You can’t change the past, but you can focus on the next effort.  Don’t let your emotions get in the way. Remain level-headed minimize the highs and the lows and be an automatic performer.

Concentration
Forget anything but how well you can do what you are getting ready to do. You have practiced this before MANY TIMES. Concentrate on what you already know how to do and DO IT!

You’re good enough, you’re smart enough and dog-gone-it, people really like you.
Be thoughtful. Ask questions. Do good things. Help yourself and others live long and healthful lives.

Find community. Find support.

Mark
mark@mochavegan.com
@mochavegan

 

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

MVP #054 – Your Morning Choices Could Save Your Life
WHY POWER
Are you working in a positive direction or slipping backwards?
Opportunity cost = missed opportunities caused by choices.
Opportunity cost can be good or bad? You can choose to get up in the morning and move your body and your opportunity cost was only a few minutes of sleep. Choosing bad foods for breakfast could cost you some of your performance during the day that day. Find good habits, clear out the excuses, help yourself and help others along the way.

Vegan
veg•an
ˈvēɡən/
noun
1. a person who does not eat or use animal products.
“I’m a strict vegan”

A plant-based diet is one based on vegetables, whole grains, legumes and fruit, with little or no animal products (including dairy). It may refer to: Vegan diet: a plant-based diet with no food from animal sources.

Some meat eaters that don’t care about the animals welfare because their religion says the animals don’t have souls.
Carnism is the invisible belief system, or ideology, that conditions people to eat certain animals. Carnism is essentially the opposite of veganism; “carn” means “flesh” or “of the flesh” and “ism” denotes a belief system. Most people view eating animals as a given, rather than a choice; in meat-eating cultures around the world people typically don’t think about why they find the flesh of some animals disgusting and the flesh of other animals appetizing, or why they eat any animals at all. But when eating animals is not a necessity for survival, as is the case in much of the world today, it is a choice – and choices always stem from beliefs.

**SOME THINGS JUST AREN’T RIGHT**
Historically: Raising animals for your own consumption.
Now we have a several generation deep tradition of holiday meat feasts.
Dairy and meat industry have sponsored the food pyramid.

Is eating meat the right thing to do? Some situations require it. Understood.
We make choices because we are able to. Underdeveloped countries and poorer communities don’t have the same advantage of being able to choose the fast food drive through as opposed to food from their own fields.
What better choices can we make for our health? Consider a stronger whole food diet.
Infographic on grams of protein per 100g of a food:

Get educated so you can see the options available to you.
What’s in your salad? Lazy vegan salad toppings…
Where do you get your fiber?

If Vegans Said the Stuff Meat-Eaters Say

PETA (People for the Ethical Treatment of Animals)

Make a difference. Be responsible. Speak up when you know something is wrong. Speak up when you can prevent something bad from happening.
Be the example. Become the person you want other people to be.
Are cattle keeping our water hostage?
We force the animals to reproduce. Reduce the demand, reduce the available profits, reduce the number of factory farmed animals.

How consistent are you ethically? Is it okay to kill certain animals and not others? Can we force feed geese, but not dogs? Where do you draw the line?

Milking cats? How is that different than what we do with cows?
Could you have a litter of puppies … and then eat them?
What beliefs were you brought up with?

Vegan kickstart
http://pcrm.org/kickstartHome/
Trying Vegan facebook group
https://www.facebook.com/groups/TryingVegan/
Nutritionfacts.org contains an encyclopedia of research comparison to help cut through the acres of research. Nice work!
Educate yourself to the alternatives and the reasons WHY change is necessary.
Be thoughtful. Ask questions. Do good things. Help yourself and others live long and healthful lives.
Find community. Find support.
Mark
mark@mochavegan.com
@mochavegan

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

MVP #052 – Animal Agriculture is Killing Our Planet – Turn the World Upside Down

Responsible pet owners

Controlling everything

Would you EAT YOUR PETS?? Adopt a pet to eat it? Not what we do in the United States.

Disturbing videos online from Korea showing atrocities towards animals:

  • Cat being burned with a torch
  • Dogs being skinned alive
  • Dogs being force-fed to fatten them up. Assume the dogs are too stressed to eat knowing what is happening to them.

How much different are these videos to things happening here in the United States legally?

Chicken farmers start with a load of chicks and a quantity of food. They are paid based upon the live weight of chickens when the contract company returns to pick up the results of their time.

Pigs are skinned after being dipped in hot water to loosen the skin. We hope that the animals are dead before this happens.

Do we really believe that the animals have no idea that they are in line for slaughter?

YOU can make a difference! Shed the blissful existence of ignorance and stop eating meat.

The goal is to achieve alignment regarding veganism within the leadership. The leadership within our family, our community, our schools, our country, our planet.

What makes a more healthy meat / animal product?

Why is eating animal products unhealthy?

Are we being punished?

Educate yourself to the alternatives and the reasons WHY change is necessary.

We, as a species, must learn to create food to replace food that is being grown / farmed now. Find healthful alternatives. Make positive choices and impact your life and your planet.

Here’s to a less cheesy world. Evolve. Improve. Live!

Mark

mark@mochavegan.com

@mochavegan

Can you imagine, the only plant. Think about it...

Can you imagine, the only plant. Think about it…

Listen in and enjoy the commentary.

Be kind to our planet.

Mark

Listen in to the Mocha Vegan Podcast, episode #050:

If the animals could choose their food, would there be gravel in with their corn?

DSC_0182[1]

 

If the animals could speak, what do you think they’d say?

 

People are doing a good job of wielding their power. Shouldn’t we protect those that are weaker?

 

DSC_0183[1]

 

If the animals could organize, farmer owners would have to respond.

(or run away)

DSC_0184[1]

Listen to the audio, “but they’ll never take our FREEDOM!” Maybe there is a better way, a way Beyond Meat…

Until next time,

Mark
VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0
Weighted criteria

Decision Analysis example showing a university selection

Have you had situations where it wasn’t choose between two items … do I want Subway or McDonald’s … What if you are looking for a new career or a new job within your current expertise? How would you weigh all of the variables and decide which job to take? I offer that there is a way to take all of your concerns, your wish list, and use it to decide which opportunity is best for you.

Step 1: Get out a piece of paper and write down things you want to know about your next potential position. Keep in mind that this process works well for buying a car or a house or even choosing a recipe for Easter Sunday. For now we are talking about evaluating a new job and how to make them apples to apples when there are a lot of variables that complicate the decision.

Step 2: Figure out if any of the items on your list are MUST HAVES. Make these clear on your list that if, for example, the office is more than a 30 minute commute that these further than desired job opportunities will be excluded for making it to the final round. A quick note that things like relocation and lengthy commutes should be thought through seriously. If your dream job were to show up in another city or really far across the area where you live, you should think hard about it before crossing it off the list.

Step 3: Take your list of job evaluating criteria and rank them from most important to least on a new piece of paper. Make enough columns so that the jobs you are deciding between have a box in front of each item. Rank each position on a scale of 0 to 10 for each item with 10 being ideal. To do this you need to decide what a 10 is for each category. Be honest with yourself and don’t worry about the total numbers, just be consistent as you look at each position and the criteria you’ve established.

Step 4: Total up the column and see how the different jobs compare. This simple example has each item ranked from 1 to 10. Ensure that if any of your items are more important to your decision, that they receive a heavier weighting. Perhaps the length of your commute may be ranked from 0 to 50 instead of 0 to 10. Another way to do this is to rank each item 0 to 10 then weight each criteria. It works the same way in the end, but may be easier to adjust if you build this into a spreadsheet.

Step 5: Take the top 2 or 3 rated jobs and put them side-by-side and see how they feel. Let you intuition take these items, see where you ranked them differently on paper and you’ll know which position to take.

As always, please send any questions to me and I will do what I can to help.

Mark

 

 VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

What a difference you can make in your life with running.

Barriers to running:

Injuries – how do you transition back into running?

New to running / haven’t run before –

Suggestions:

DO SOMETHING.

Park a little further from your destination.

Look at running as an opportunity to explore a new area.

Challenge yourself to do more than before.

Start slow and go faster a little bit at a time.

Walk

Try to find a solution that moves you from the couch or your current area of inactivity towards running.

 Two Real Steps to Make the Change

  1. Make a Decision
    1. You have to commit to making a change in your life to get anywhere.
    2. Write down your goal
    3. Break it down into steps
    4. Find a very small step that moves you towards your goal, but is easily repeatable.
    5. Perform this step every day for two weeks.
    6. Increase the daily goal or step to take you further along your journey.
  2. Enjoy the Journey by Making It Social
    1. Find an Accountability Partner: friend, neighbor, family member
    2. Join a Group: walking, running, triathlon (Landis Tri Club is a local group that I enjoyed.)
    3. Use a Social App: Map My Ride, Ontri.net, My Fitness Pal
    4. Walk Your Dog

Find what works for you and fits in your life and let me know. I want to know how things are going and if I can help. 🙂

Mark
VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Selective Ignorance

People start their training for selective ignorance early in life. Until recent efforts to reduce bullying in schools, the victims of mistreatment from their peers often found the pleas for help falling on deaf ears. It always seems justifiable to mind your own business when you look at things from a “how much good could I do, anyways” perspective. This looking out for number one really makes you a big piece of number two.

Let’s talk about the animals. What can I do to help the animals? Vote with your fork. If you find pictures of chickens crammed in tiny crates with other chickens unpleasant to look at, don’t eat chicken. If you are a huge fan of Charlotte’s Web (and so are you kids), say no to pork. When videos of calves being taken away from their milk-producing mothers as soon as their born pull at your heartstrings, say NO to beef.

 

Consume no animals

Many things in life fall into the category where the velocity of daily life and the more and more overscheduled family allow convenience to trump doing the right thing. It takes more effort to do the right thing. Being consistent requires planning ahead. We are a reactive society. Unfortunately people react more strongly to the latest trends on Facebook and Twitter than they do to the ongoing imprisonment and lifelong torture of animals for our food.

I have been out of work for two months now. Keeping your morals about you becomes more challenging as pressures for new work and household budgets mount. There are always choices to make. See them and seize the opportunities. Be right with the world. To help with the grocery budget, it is okay to not have any beer. No beer at all. This did coincide with my brilliant idea to give up coffee and chocolate for lent. Giving up coffee has been an epic undertaking. Epic. Seriously, epic. “Chocolate and coffee are your two main food groups,” says my oldest daughter. So cut back on the beer and I could sleep. Sleep a lot. With my busy family, there is little time for extra sleep. See if this sounds familiar to any families out there:

Morning: Alarms start going off between 6 and 6:30 for morning showers or last-minute homework items. Three kids must all be up around 7 at the latest. My time then gets split between making breakfast and school lunches and water bottles. It is like herding cats, but usually ends well. My wife gets up around 7:30 when she is not on the road and by 7:45 and I am off to the high school. The rest of the crew is ‘ready’ to depart by 8.

8:30 starts my work day which can go until 2:30 when the kids are ready to return home. We have classes at the church, basketball, volleyball, flag football, speed and agility training and the occasional school function that pops up unexpectedly. During the school day, there are orthodontist appointments, dentist appointments, doctor appointments, calls from the school requesting forgotten books or homework, injuries from recess and taking the dog to the vet.

Dinner is a challenge. For a vegan, the amount of pizza that I buy or cook is unreasonable. I am not consistent with what I preach: “Don’t eat animal products!” -à “Here’s some cheese pizza kids…” I am not Rachel Ray or Emeril, nor do I pretend to. The disparity between what I’d like to have my kids eat and what they actually eat is a chasm that I am trying to bridge. We do not sit at the table together consistently as we are not all home at the same time most days. These are lazy excuses.

Prior Planning Prevents Poor Performance. Doesn’t it?

I cook pasta and serve it with a meat and cheese free red sauce. I make vegetables, but not every day. I add in foods that I believe are important. I talk about nutrition. I garden and talk about the power of plants. I do not force anything on my kids. I want to amplify my parenting and fit it all in around finding a new job and helping my kids increase their performance in the sports of choice.

I commit to stay in shape. I am through 64 days of TapouT XT and have the aches and pains I would expect as a 47-year-old participant that doesn’t get enough rest. I try to run four days each week, including a run of at least 10-12 miles each Sunday. I have a green smoothie about three times a week and keep chia seeds in my diet to give me an edge. I drink tons of water.

I could really go for some coffee right now.

Seriously, is my suffering during lent helping God in any way? I’m not sure, but I am not getting headaches anymore and my productivity is skyrocketing. I took my girls to a mission at the church the two nights ago and heard a prayer that really got me thinking; it went something like this:

                God, please take anything or anyone from my life that is keeping me further from You.

Say that and really think it through. Coffee and chocolate, bah! Beer to save the grocery budget, pish posh. Anythingor anyone. Much of the sermon circled the idea that we try to prepare for all manners of ‘storms’ in our lives. We save money for a rainy day. We tell the kids to look both ways before they cross the street. But, the truth is we can’t really control any of it. We spend much of our time worrying and stressing about a myriad of potential life challenges that we have no control over whatsoever. I felt that the point of it all was that we have to trust God and give as much love to our people as we can.

Make good choices people. Love the Earth and those around you as much as you can. Let’s plant seeds of happiness for future generations together. :)

Mark

MVP #044 – Podcast Update in 2015 and Scrum

TapouT XT going on right now in my house. My daughter and I are both in pursuit of the satisfaction that comes from 90 days for consistent effort towards any goal. We are both getting fitter and stronger through the process.

TapouT XT challenges your fitness, your resolve and, at a few times during each workout, becomes “How badly do you want it?” “To Quit DOES NOT EXIST!” The price has come way down now. You can buy the disks and other items for $80 OR you can get the streaming version and they give you the entire XT2 series for a total of $50! XT2 is a whole other animal with more extreme and lengthy workouts. This summer, after 2 rounds through the first series, I will be ready for XT2. Check it out.

http://tapoutxt.com/

Don’t gauge by your age. The only reason we really get old is because we choose to. Don’t put yourself out to pasture. Move your body, challenge the way things are. Consult your doctor and start something that will help you be around for those around you.

 

Changes to the Dietary Guidelines are coming out in 2015. Review what has been done, post your comments. Push for a more sustainable food chain. I vote #vegan but your choice is your own.

Here is an excerpt from the written reporting with a link to take you to the bulk of the materials:

http://www.health.gov/dietaryguidelines/2015-scientific-report/

Scientific Report of the 2015 Dietary Guidelines Advisory Committee

Part D. Chapter 5: Food Sustainability and Safety- Continued

Sustainable Diets

Dietary Patterns and Sustainability

Question 1: What is the relationship between population-level dietary patterns and long-term food sustainability?


Source of Evidence:
 Modified NEL systematic review

Conclusion

Consistent evidence indicates that, in general, a dietary pattern that is higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in animal-based foods is more health promoting and is associated with lesser environmental impact (GHG emissions and energy, land, and water use) than is the current average U.S. diet. A diet that is more environmentally sustainable than the average U.S. diet can be achieved without excluding any food groups. …

Implications

A moderate to strong evidence base supports recommendations that the U.S. population move toward dietary patterns that generally increase consumption of vegetables, fruits, whole grains, legumes, nuts and seeds, while decreasing total calories and some animal-based foods.

Scrum

Scrum is a great alternative for a difficult to define problem. I think of it as an iterative process of trial and adjustment with heavy stakeholder input. It allows the customer to be involved in development so they can understand how the product is developing so it has the most possible value for efforts made to create it. There are great resources available to understand Scrum. Please see the following:

Introduction to Scrum – CollabNet Scrum Training Part 1

http://youtu.be/D8vT7G0WATM?list=PLRDT6kp_otSEv2-Cskt6SF-bg4FpJecp1

Tracking and evaluation of progress during the course of activity makes all the difference.

 

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MVP #043 – Speciesism – Mark Phipps – Mocha Vegan Podcast

Think about how we treat 'others'

Let’s be bigger than other people

http://speciesismthemovie.com/

A note that this recording was made on Monday, January 5, 2015, the day I returned to work from a long holiday. At the end of the next day I was laid off, so I’ve had more than those days I mention in the beginning of the episode to spend with my family (just with less money…) – moving on.

The concept of ‘speciesism’ is that people are the most powerful species and discriminate and maintain control over all other species. Similar to racism and sexism, people have taken over the planet.

The animals really don’t have a chance anymore.

Factory farming is outside reasonable lines of how we should treat ANY other species.

There are horror movies that show this type of treatment towards other humans and it is a bad thing. 101 Dalmatians, a movie I watched early in life, didn’t encourage mistreatment of dogs. We don’t like people to cage up their pets or mistreat their family. Why would we condone mistreatment of the animals that were identified as our targeted food source?

Think about the implications and try to move in a positive direction. Consider vegan.

Thanks for listening.

Mark Phipps
mochavegan@gmail.com

Veganuary

Think about it.

Farm Animal Rights Movement (FARM) Make 2015 an AMAZING year for animals: go #vegan and encourage your friends to join you, too! The Veganuary campaign can help you out for your first month. Visit www.Veganuary.com for more info!

Farm Animal Rights Movement (FARM)
Make 2015 an AMAZING year for animals: go #vegan and encourage your friends to join you, too! The Veganuary campaign can help you out for your first month. Visit www.Veganuary.com for more info!

Invasive Species- Unintended positives

Zebra Mussels invaded the Great Lakes around 1988. They far outproduce efforts to consume or eliminate them. Some benefits are noted. This invasive specie has the ability to filter large amounts of water. Though it takes some important nutrients out of the water, positive effects are noted: Water clarity is greatly improved and some fish species do better.

We are hunting deer to keep their population under control so they don’t starve to death.

SO THEY DON’T STARVE

WE are growing cattle and cutting down forests to feed our population

OR are we getting only so much cow per acre and only for people who can afford the meat

WHY are we starving? WHY aren’t we growing more grains, more food that we can eat.

WE ARE THE INVASIVE SPECIES HERE.

According to the movie, Cowspiracy: Humans and their animals raised for food used to account for less than 2% of the biomass of the planet. Today mankind and the animals associated with animal husbandry make up more than 98% of the biomass.

Mountains of cow SH!T under plastic held down by tires, lagoons of pig waste the size of four football fields – it is the pollution of a misguided industry. We are great at reacting, problem solving, but do not always balance the long term impact of our activities with the short term gain.

Listen to my on the air struggle with having animals that are used for food. Is it okay to have chickens and use their eggs for food? I have a huge problem with artificial insemination of cows with the main purpose being to produce milk. What if YOU have a baby and someone came and took the baby away as soon as you had it?!! Imagine the trauma. How could you know of these things and not DO MORE!?! Be responsible, don’t be wasteful.

At our house, we have our pets fixed so that we are not being irresponsible. Meanwhile people who are trying to make a buck jamb puppies into dirty cages in their back yard with the intent of selling them to pet stores. These things need to flip flop.

We are not managing ourselves and our environment well.

Things to watch:

Species-ism – The Movie – These guys just posted a drone fly-over of a pig farm. So disgusting what our efficiency has led to. Look for it.

A Spy Drone Flys Over A Pig Farm And … – YouTube

 

 

No burn days. Why?

Burning wood creates too much pollution. Not because it makes people cough. The state gets penalized by the Federal Government when pollution levels exceed federal standards – it is all about the money. We are reactive when we should be proactive and planting more crops that help clean the air. Planting food we can eat instead of crops to feed to animals that take too long to mature and monopolize too many resources to what you get from them. That is notwithstanding the way the animals are suffering to become food in the first place.

We are the cockroaches dirtying up the kitchen, except that we control it ALL. We make the rules. Nobody turns on the lights to watch us scatter. There is not a size D shoe that promptly ends our lives. We are not being hunted. We are only accountable to God and it appears that God is letting people make their own bed. We are going to have to lie in this bed for generations to come. We don’t want to live in a global laboratory because everything outside has been destroyed / compromised / used up … do we??

Look forward to the day when our technology allows animals to communicate with us. Look at the pig in the cage. When he looks back at you, makes eye contact and asks: WHY?! Be ready for how that is going to feel.

https://www.facebook.com/farmanimalrights/photos/a.10150297412315632.559206.132519055631/10154977715540632/?type=1&theater FARM animal rights

Until next time:

Mark
@mochavegan
mark@mochavegan.com

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

The Mocha Vegan Performance Podcast is recorded in Mark’s mobile recording studio on the 101 Freeway near Mesa, Arizona.

 

 

 

Eating By Numbers

Do you know that there are approximately 3500 calories in a pound?
When did you start reading labels?

DSC_0981DSC_0982

1/4 second sprayYum

Reasons for reading labels:

1. How many servings does the package of goldfish have? One serving is, perhaps, 140 calories.
2. Watch out for the labeling rules: Example, zero fat cooking spray. That just doesn’t work. Canola oil in a can and then sprayed does not a fatless spray make. It is required that the spray be 1/4 of a second which makes the amount of oil sprayed contain less than 0.5 grams of fat then it can be called zero fat. Total B.S.
3. Learn something about macro nutrients: 1 gram fat = 9 calories, 1 gram carbohydrates = 4 calories = 1 gram protein. Add up the grams of each times the number of grams in the serving. The label will tell you how many fat calories are included in one serving. From that you can determine the percentage of fat by dividing the fat calories from the total calories.
4. How many calories are in a bag of chocolate chips? Multiply the number of servings in the package by the number of calories per serving. From an actual bag: Serving Size 1 Tablespoon, Servings per container 23, calories per serving 70. 70 x 23 = 1,610 calories per 11.3 ounce bag. Ouch! Imagine if you have to add oil to this melted bag of chocolate to have it flow in your chocolate fountain…See below.
5. Determine percentage of any macro-nutrient for a food by dividing the calories from, say, protein by the total calories for the serving. Look for 10% or more protein in your foods and you’ll be fine.

What is 25/25/50?

Some prescribe a diet should contain this type of balance of protein / fat / carbohydrates. I suggest that it is good to analyze what you are doing with your diet, but that a balanced diet of whole, plant-based foods will always have the best result.

Using a chocolate fountain

Either use a higher quality chocolate that contains 32-39% cocoa butter which helps create a better flow OR use other types of chocolate will require the addition of vegetable/canola oil – approximately 1 cup of oil to 5 pounds of chocolate. I recommend using high quality dipping foods with your chocolate fountain to minimize guilt. 🙂

Please find habits that you can hang on to that are good for you and keep you coming back again and again.

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Personal accountability

Are you in charge of your life? Are in responsible for the things that happen to you? You should be.

 

The Mocha Vegan Performance Podcast is recorded in Mark’s mobile recording studio on the 101 Freeway near Mesa, Arizona.

 

Are you accountable?

Want to improve your service to others? Try reading The QBQ by John G. Miller. Learn how to go the extra mile to make a huge impact in some else’s life.

 

Personal Accountability

If you leave the match too close, a bad call can decide the result

Asking appropriate questions

Try to provide good service to those around you. Improve your interactions treating everyone as a customer.

“What can I do to make this better?”

Avoid questions with WHO or WHY as they tend to place blame and not work towards a positive solution. Try asking yourself, “What can I do to push this situation in a positive direction?” Don’t blame the Oreos for your addiction; take control of your eating compulsion. Find a way to make different choices. If, like me, you have issues with a sleeve of Oreos or a bag of chips or a tub of hummus –

KEEP THOSE THINGS OUT OF YOUR HOUSE!

Limit your exposure to things that make you act inappropriately.

“How can I help you, Sir?”

Try using both “what” and “how” in questions seeking a positive solution. Ask yourself, “How can I not eat the entire sleeve of Oreos” (even though they are in the house). “What can I do to stop eating Oreos once I start?” DO NOT get caught up in blame and helplessness, such as:
“Why can’t I stop eating them?!”
“Who put these Oreos right in front of my pantry?!”

Include the word “I” in your questions

“How can I make things a little better for you, Sir?”

Make the most of your situation, whatever it is. I find myself stuck in traffic many days each week, sometimes twice a day. Does frustration run amuck? At first, yes, but perhaps an opportunity to reconnect with old friends and family, make calls for work and RECORD THE MOCHA VEGAN PODCAST. To start in the right direction, I tried to figure out how to address the frustration. I bought a new stereo for my old car that had a working CD player, allowed Bluetooth connection to my phone. I downloaded podcasts and audio books and listened to them during the commute.

When life gives you lemons…make lemonade.

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Training in Phases

Cleveland Marathon

Training in Phases

Increased Load

Similar to training for your first 5K race, many marathoner trainers simply increase their load over time so that they reach a maximum distance in time for their race. By running several times during the week and having one ‘long’ run on the weekend, you see your long run distance slowly approach marathon distance.

3-Week Phases

Other thoughts include taking two steps forward and one step back where your mileage increases two weeks in a row, then steps back slightly on the third week. This works well at the beginning, when gains in duration and distance are at their maximum. However, this approach can be tedious over the many months of marathon preparation AND it does not provide large enough improvements in pace for me.

Speed Training

Improving your performance with speed training involves testing your limits. In order to go fast, you have to … go faster. It isn’t quite that simple, I agree. To run a faster marathon, you must run a faster half marathon. To run the faster half marathon, you must run a faster 10K. A faster 10K requires a faster 5K, 2 miler, 1 miler or lap around your high school track. You have to go to the shortest distance necessary to see improvements. Do these shorter, faster, intervals with appropriate breaks between and you will be on your way to that faster Boston Marathon Qualifier. Run, Forrest, Run.

Creating More Time

Blerk

Set your alarm, get up early, do good things

Habits – Making the most of the time that you have.

You are convinced that there is a lot of productive time left on the table each day. It seems like you just work, go to bed and repeat. What happens to those few elusive hours surrounding the work and sleep each day? It will require some tracking, a little analysis, to really figure things out.

This won’t take long. Get a note card or a small notebook and keep it with you. For one week (so you cover all the days and their different structures. Identify each element of your day that seems to be a time-waster or unproductive. WRITE IT DOWN. For example, “2o minutes have Facebook chat with my buddy” OR “30 minutes catching up on ____ (Facebook, Twitter, news websites, etc.”

Do this for a week. Be honest, if you watch four episodes of your favorite show with the family, great, but right it down. Most successful people watch an hour or less of television each day and focus their social media time. Identify your 3-hour-per-day TV habit or your propensity to chat on the phone for an innocent 30 minutes several times each day and you are on your way to a more productive self.

Turn that Frown Upside-Down

So you’ve made THE LIST of your time transgressions and can’t even set it down for fear that someone will read it and judge you. Let’s take that list and invert it. Take each poor habit and transition it into the opposite: For example: “Watched more than 2 hours of TV every day” BECOMES “Watch less than 90 minutes of TV each day”. Take each habit and describe what you think is a healthier version of that habit. Do it for everything.

 

The goal is not to change everything overnight. What you should strive for is performing one of these new, RICH, habits and celebrating your success. Make a note of your successes. Each positive habit served during your day or week will allow other desired activities into your schedule. Perhaps the garden you always wanted to plant, reading some inspirational material or a more regular exercise regimen. You get the idea?

Get out there and try it. Keep score for a week and create healthier versions of those habit as daily time-saving goals.

Good luck!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Vegan Thanksgiving

Quinoa-Stuffed Acorn Squash

Quinoa Stuffed Acorn Squash credit to http://veganyackattack.com – something to bring to Thanksgiving Dinner at your favorite carnivore’s house that will raise an eyebrow or two.

Quinoa Stuffed Acorn Squash

Improving Run Performance

My recipe for improving run performance

Speed training 2-3 times per week
Long Run for endurance once per week
Yoga once per week
Core 1 – 3 times per week

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Volleyball

Lizzy Phipps is playing JV Volleyball at Dobson High School. She is a center blocker. Two months ago, none of us knew what a center blocker was. Her focus and effort since August have earned her a position on the team that will continue to improve as she does. Great work, Lizzy!

Basketball

Markie is switching coaches after the summer with a very good coach. His determined level of play when he is very new to the sport continues to impress me. He has not achieved ‘statiscal’ success, but is clearly on his way. He is putting in the required effort AND MORE and his opportunities will continue to present themselves.

More Volleyball

Miss Bella, Isabella according to her uniform, has joined a 1st – 3rd grade league through the YMCA. The main focus of the game so far is the team that gets in the most serves pretty much wins. That doesn’t change for a few years, it seems… She can bump the ball and is learning to set. Depth perception is tricky when the net towers above you at nearly twice your height. For me, that would be like playing with a 12 foot net – WOW! The kids are learning, having fun and feeling successes along the way.

Sports with Swords

Michael is ready for his first sport as long as it has swordplay. Seriously, he does enjoy trying to bump the volleyball. He also like to play basketball with his big brother though the net is. Most of all, he likes boxing on the Wii. We watched Rocky this weekend and after we all went for a run, he wanted to play Wii Sports. Funny kid. I can’t believe he will be going to school this time next year.

Travel with My Wife

Flying with a flight attendant has perks. My wife knows the ins and outs of travel. She is courteous enough to bring bags of candy to share with our crews, both the New York and from there to Punta Cana, D.R. They treat us very well and we even see them on the way back. We get awesome airport junk food and have snacks on the plane. Great success!

Dominican Republic

The resort we are booked at it all inclusive. We have a shuttle from the airport to drive us there (with A/C), they fawn over us at every turn when we arrive, from taking our bags, bringing us tropical drinks, giving the verbal tour en route to the room, to always being available to answer questions, no matter how simple.

After the fact, I am glad that I did not have Wi-Fi or cell service. I used Lynn’s phone to contact the kids a couple times when she was sleeping, but was otherwise content reading at night or watching a movie and just unplugging. My relaxation was a total success. Though I gained six pounds in five days, it didn’t stick. I am certain it had a lot to do with El Presidente beers and cheeseless pizzas being delivered to the room any time of day or night and the expansive buffet that had SO much fruit that I don’t know how to describe it all.

And I ran every day (success). I played beach volleyball one day. I went to a wedding one day. I went shopping. I slept in a beach chair in the shade of a palm tree for a couple hours. I ate French Fries daily. And the staff would make me vegan food whenever I wanted it. Every restaurant came up with something for me. Even though my food choices weren’t healthy, there were consistent with my moral intentions.

Being Thankful

I met hard-working locals who made me understand how lucky we are. I am fortunate to have a family and live in the United States. I think I could live there, too, and be happy with much less.

Forrest Gump

I had little or no expectations going into this trip and life is truly like a box of chocolates; this trip was a good one!

 

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Face it, we get pigeon-holed in life.

If we are tall, we must play basketball. If we are tall as a basketball player, we would be placed near the basket to block shots on defense. If you are good at something at work, you will find that you are asked to repeat this activity as long as your efficiency allows. Diversity, being well-rounded, can improve the performance of the tall basketball player. Diversity can improve perspective on why the functions you perform repetitively at work are important and how they impact others on the team.

The grass isn’t greener in positions other than the one you are playing. Experiencing diversity means being exposed to the many facets of the team so that you understand how your typical role plays best within the organization.

Try to be exposed to as many perspectives in life as you can. The diversity will make you stronger.

SAVERS – A great way to start your day.

Silence Appreciation Visualization Exercise Reading Scribing

 

Diversity on the freeway. So many individuals riding in the cars alone wishing they were home or at the gym or anywhere but stuck in traffic. I wish we could build a train that allowed the drivers to ride together and chat instead of being glued to the steering wheel. That would be cool.

 Keep learning and keep trying to improve.

Wow, did I seriously celebrate the amount of time I have on the freeway because I am enjoying recording the podcast?! Very full of diversity, my personality is…

Make the most of what you’ve got.

Have fun, be thankful, be in a state of appreciation. I have a car…with air conditioning…a job – we all have problems.  Be nice to other people, be friendly. Play nice together on the freeway.

Last night’s speed workout was a direct result of stress and not running in the morning. I got beyond my typical way to get out of running / taking a day off by jumping on the track 50 yards from basketball practice.

My running workouts have been trying to experience diversity.
My track workout:

Warmup jog 1 mile.
Run hard 100m
Walk 100m
REPEAT for a total of 12 intervals. (1.5 miles)

I don’t remember how to run fast AND I am sore the day after.

My dad’s accident and how he started running. It was a motorcycle accident where he was very lucky. It was not his fault. Through his brain trauma and rehabilitation, he started using a treadmill to walk and sometimes jog. I used to email him about my running all the time and he ultimately started jogging during his walks. A little diversity goes a long way.

Cleveland Marathon together in 2006. Be thankful for the gifts you are given. An attitude of gratitude. Here is a picture from the Lost Dutchman Marathon in 2008.

Mark Phipps - the miner - Larry Phipps

Don’t sell yourself short, do something for yourself that you can repeat every day, then build upon it.

Work on happy.

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Running! Jeff Sanders of jeffsanders.com and host of the 5AM Miracle Podcast joins the show today. What is a vegan? And seriously, what is a raw vegan?!

Think about what you put in your body and making time to move your body.

A preview of the movie Cowspiracy – The Sustainability Secret and discussion about Ag Gag Laws:

Anti-Whistleblower Bills Hide Factory-Farming Abuses from the Public

We talked about how Jeff’s dog, Benny, motivated him to start putting better food in his body. Find your motivation and join the journey towards a happier and healthier life.

Apology for the audio issues at the beginning…

Be healthy and happy! 🙂

Enjoy the episode!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Running!

5K Races (3.1 miles) “hurt from the start to the end”

50 Marathons in 50 States!

What a great concept to travel the country – by marathon.

Denny’s new podcast is called Diz Runs With and is available on iTunes.

http://dizruns.com/tag/podcast/

Documentaries to Watch

Food Inc.

Hungry For Change

Supersize Me!

Vegucated

Superjuice Me! (limited or rental)

Fat, Sick and Nearly Dead

Earthlings (warning, very graphic and emotionally challenging to watch)

Vanishing of the Bees

Family Running

Get a jogger stroller! They have big wheels and pockets to carry baby supplies AND your water.

Qualifying for Boston

Denny’s Marathon PR: 4:08 To qualify for Boston requires 3:05 marathon at Denny’s age (32 as of this recording).

Next marathon for Denny will be in Alabama in December 2014.

Future meetup for Mark and Denny to catch an Arizona marathon somewhere down the road.

Break free from the gym trainers and call Denny!

dkfitsolutions.com

Twitter: @dkfitsolutions and @dizruns

 

Parting thoughts:

Get more real food. Listen to Denny’s June series on REAL FOOD. Make good choices and avoid unnatural and unsustainable processes.

Be healthy and happy! 🙂

Enjoy the episode!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

ICE CREAM!

29 Amazing Vegan Ice Cream Recipes

It calls you from the freezer: Come and get me, bring a big spoon. Don’t tell the brownies, you can have them tomorrow.

Enjoy the episode!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

To run a marathon:

The goal of many a runner, a top ten bucket list item and a feat of great stature for those who succeed.

I suggest that running 20 miles does not a marathon make. Look at your entire plan and the goal you have at the end of it all.

The man who saved my life, or at least my running career, will remain a mystery to me. I just remember him stepping down off the curb and changing everything.

Wherever you are, THANK YOU.

Sid Garza-Hillman, author of Approaching the Natural, A Health Manifesto and host of the Approaching the Natural Podcast is my guest for this episode. His down-to-earth approach to health and happiness are a great fit for a world wanting to improve. Sid advocates a small step approach.

Check out his podcast on iTunes and Stitcher: Approaching the Natural

 

Join Sid Garza-Hillman for a spreecast, the first Saturday of each month at spreecast.com.

 

Being vegan and brewing your own beer have consistent goals.

I am vegan because I want to control the things that I put in my body. Brewing your own beer allows you to move past the coolers full of junk beer and into something that contains body and flavor. By brewing the beer yourself, you get personal satisfaction from your creation plus save some money along with way.

Listen in to my conversation with Doug Hermansen, oppressed future small business owner, as we touch on some of the ins and outs of getting started.

Thanks for listening.

Mark

In episode 12, Mark Phipps discusses how we put up with things for fear of getting started.

Make a list, hone it down to your top three items and make a plan to tackle the most urgent of the three.

I will post how to determine which is most critical on mochavegan.com in the next few days. Listen in and move yourself off of frustration and forward towards your biggest goals. 🙂

 

Think of things like Die Empty and Leaders Eat Last.

What are you tolerating in your life? Things you have left undone or things you want to fix? Listen in and leave your excuses at the door.

Mark

Lizzy the Gymnast interview:

Have fun, cheer for others and just have a good time. You can only control your performance and look forward to a double stack of Waffle House chocolate chip pancakes. What’s your favorite fast food for on the go? Granola bars, Z Bars, Breakfast Bars, cashews, oranges, bananas, cut up apples are all on Lizzy’s list of GOTO fast foods.

Fast Food doesn’t have to involve a Drive-Thru window.

Wouldn’t it be cool to be able to pull into McDonald’s because you like their coffee and grab a few overpriced bananas and apples for the kids to have as snacks? I’m just saying that it would be nice to have an option and for them to provide a true service, wouldn’t it?!

Morning banter

Rocking Thursday ride home. Walked the dog. No green smoothie. My blendtec is feeling lonely. Caffinated smoothie. 93F on the dash, lucky lucky. Weekend plans? Hike, long run, cooking a good meal. Cheeseless pizza, anyone? I really want to make this.

This morning I decided not to do any recording on the 2nd intentional day of no coffee and no green smoothie.

I listened to my episode 5 and thought how lazy I was not recording, listening and re-recording. I made excuses why I don’t record after I write a script. No quiet space in my house and still needing to get some sleep occasionally.

Suddenly, the cars in front of me come to an abrupt stop.

Though I am at a safe following distance, I had to really get on the brakes to stop safely behind the car in front of me. Remembering my surroundings, I look up into the mirror just in time to watch it happen. I see her coming (please stop) …

BAM!

My water tips over and a few things fall on the floor and I let out some !($*&#($*& – I get rear-ended. I am now stopped in the fast lane right. I am right next to the carpool lane where cars are whizzing by going 75. A girl got out of the car, her hands to her face, apologizing: “Are you okay, is your car okay?” I noticed right away: her car was less special than mine and she was dressed for work on a Friday morning. Many aren’t fortunate enough to have a job to drive to every morning.

She looked as if her life was offering a few more challenges than she could handle at the time.

I took a little bit of a shake. I have had a lot worse than that. She looked at me and said: “I am going to be honest with you, I have a suspended license.”

[Sigh.]

My car didn’t have anything wrong with it. I remembered a time in my life when alcohol had caused me to drive on a suspended license. Getting pulled over with that suspended license I received hundreds of dollars in fines on a weekend when I was trying to go to a credit counseling service two hundred miles from home only to be told that I didn’t make enough money on my military pay for them to help me.

[Sigh.]

I thought back about these things in a flash: Perhaps this is the day that I don’t cause this to happen for somebody else. Maybe this is a way that she can avoid a pitfall, think about it a little, and make some better choices. What got her to that suspended license? Maybe this will give her the opportunity to get out from under those items and move on with her life.

Give a little more space; look further ahead than what is right in front of you on the freeway and in life.

Plan ahead, do positive things for you and your life. Next time you might not be so lucky. You could get hurt. Someone else could get hurt.

The police could come and take you to jail.

What have you done today to help someone else out in a situation where you might not normally? Think back to when somebody else has helped you before and what a difference it made during a difficult time.

 

Afternoon – recap on following distance

 TapouT XT coming soon!

I love talking about it, about the moves in the videos. I love complaining about the number of pushups prescribed by Michael Karpenko. He was involved in many Beach Body test groups. Michael is a very positive vegan influence on my fitness and health. I want to do a Skype interview with Mike.

Describe process of recording an interview.

Take my portable recorder to do onsite interviews at an upcoming race.

I want to do a more aggressive training plan and challenge my 1:44 half marathon. It will take some well structured speed training intervals and longer weekend runs to even consider looking towards a 7:00 mile pace. First start with a 5K and 10K. I will publish the goals and plan on mochavegan.com and we will discuss more in future episodes. Also, look for new music coming up.

New podcast coming online soon.

24liveanotherday.tv to celebrate the return of the TV show coming back May 5th for 12 episodes.

Jack is back!

Do something positive with your life this weekend. Put good fuel in your body, smile more and stay thirsty, my friends.

Mark – THE Mocha Vegan

Mark exposes multiple other podcasts for what they are. What got Mocha Vegan started? Is it safe to cross the streams?

Tune in and find out.

Jeff Sanders, Rich Roll, No Meat Athlete, Matt Frazier, Approaching the Natural, Sid Garza-Hillman, The 5AM Miracle, Jeff Sanders, The Compound Effect, Darren Hardy

My first podcasts:

Rich Roll Podcast
Finding Ultra
No Meat Athlete Radio
No Meat Athlete by Matt Frazier
Approaching the Natural, A Health Manifesto by Sid Garza-Hillman
Approaching the Natural Podcast (Small Steps Advocate)

Things I’ve found cool, that may be of use to you:

The 5AM Miracle by Jeff Sanders (Darren Hardy fan)
The 5AM Blueprint
Smart Passive Income Podcast with Pat Flynn
Seth Godin’s Startup School
Tribes by Seth Godin
Podcast Answer Man with Cliff Ravenscraft

I Want to Make People Feel as Good as I do!
I have more excuses than results lately.

Only 24 hours in every day.
Be social, have a BBQ or a block party, be NICE TO EACH OTHER!

Does anyone know how to make one of those voicemail submission buttons on their site?

Mark shares how it feels to be ‘in a funk’ and how to set goals to lead yourself out of it. Seek out the areas where you are most happy in life and expand those feelings into other areas of your life.

Set a milestone or goal to train for

  1. Marathon or half marathon
  2. Focus on your strengths

Take care of your body – it wants to take care of you
Pick a goal with realistic training requirements (not another full time job)

What to do when you reach your goal: “You have arrived.”

 

  1. Less things with wrappers
  2. Less things that required milk or butter and came with a sauce in powder form
  3. Whole grain pasta, lentils, brown rice

 

BIG BATTLE

  1. This is a daily battle for me.
  2. I am on new, uncharted, territory
  3. I don’t want to force what I am doing on others in my life.
  4. Offer grapes and bananas in lieu of pop tarts
  5. Carrot sticks instead of cheetos – alternative options for the kids

It is not about being perfect – be a better version of you

  1. Where are you happy in your life
  2. Take your successful areas and expand those

Mangoes Rock!

MVP #001 – Tracking Health and Nutrition – Mark Phipps – Mocha Vegan Podcast

Mark discusses methods of tracking health and nutrition. The impact of tracking on productively seeking your goals will assist you on your path towards happiness!

Mark
Phipps from http://mochavegan.com shares lifestyle and performance strategies using
fitness, nutrition and productivity as the keystones in the path towards health
and happiness. The name mocha vegan originates from Mark’s love for coffee,
chocolate and whole foods. The Mocha Vegan Podcast brings clear time-saving
steps to approaching a happier existence.

Resources mentioned:

Sid Garza-Hillman’s Approaching the Natural Podcast
http://transitioningtohealth.net/podcasts/

My Fitness Pal
http://www.myfitnesspal.com/

The Compound Effect
http://thecompoundeffect.com/

TapouT XT
http://www.tapoutxt.com/

Pat Flynn’s Smart Passive Income Podcast
http://www.smartpassiveincome.com/category/podcast/