Archive for the ‘habits’ 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 #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

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
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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

ON THE ROAD AGAIN!

Mobile Interview with Jeff Sanders.

Thank you, Jeff for being the first mobile interview for what has become the “Mobile” Vegan Podcast!

47 Strategies to be Insanely Productive

http://jeffsanders.com/how-productive-could-you-be/

http://47strategies.com

You have to get 47 Strategies to be Insanely Productive!

47 Strategies to be Insanely Productive

I will post my progress over the next few months as I try to improve my performance by becoming more productive the Jeff Sanders way!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Finish Strong!

http://amystarrallen.com/goal-setting-how-to-be-specific-enough-to-cross-the-finish-line

Who are you looking at in this picture?

 

How many times have you heard it?! Anyone can start. Start a diet, start a race, start a new positive habit, start to get in shape. What separates you from the crowd is how you FINISH. Begin with the end in mind, focus on the work that creates a path to that goal and

 

CRUSH IT!

 

 

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

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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