Archive for the ‘responsibility’ Category

MVP #057 – Energize Me! – How to Energize Friends and Teammates

Emotional

Emotionally, friends and teammates pick you up when you are down. They calm you when you are upset. A good friend will energize you when you need it most. When you get in a rut: between matches, between sets or even during a timeout that your team has to call.

Draw energy from your friends and teammates.

Why are some teammates real Debbie Downers and others always cheerful and supportive? What kind of support can you expect from your friends and teammates?

Fuel

Be aware that your body is like a leaking boat when it comes to fuel. Just sitting and reading this your body is burning fuel, consuming calories. When exercising or in competition, you are burning calories at a faster rate. Depending on your size you may burn between 8 and 12 calories every minute. Let’s make this specific to the fuel to energize volleyball girls. Assume an average calorie expenditure of 10 calories per minute. A 40 minute match could consume 400 calories of fuel. In tournaments where matches are occasionally back-to-back this could pose a problem. Imagine having a good breakfast, but walking into consecutive matches where you burn 800 calories that you didn’t expect to burn. How do you get that back?

Planning

Similar to trying to energize is hydration. Drinking the equivalent of a half liter bottle of water every match might keep up with your sweating. To stay energized and hydrated, you must plan ahead. Bring snacks for before matches, between sets and be prepared. Drink water regularly and know where the restroom is. Have your body fueled, hydrated and ready to perform at your top level.

Bring snacks for your friends. Sharing is caring, people! Energize yourself and each other.

Mark
mark@mochavegan.com
@mochavegan
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Stormy Blues (Arne Bang Huseby) / CC BY 3.0
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
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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 #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

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

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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

Convert the Farms!

Vote with your fork. Every time you eat you vote with your fork. Choose the way you want the world to treat animals each time you buy food and every time your eat. People aren’t perfect. Life is Busy! Do what you can towards a brighter future for our planet.

Leaflets

 

The Mocha Vegan Podcast is recorded in Phoenix, Arizona traffic. It is my effort to make some good of a potentially crappy commute and share my thoughts with all of you.

Things to Eat

Whole grain pastas

Almond Milk

Fake Meats

Things to Do

Watch Cowspiracy

Leaflets by F.A.R.M.

Be aware of what happens to animals to make profits

660 gallons of water to produce a 1/4 pound beef patty!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Rich Roll

Join me for a great conversation regarding Rich Roll’s history and events leading up to his book, Finding Ultra, his podcast, and the lessons learned by experiencing the movie Cowspiracy.

Rich Roll

 

Finding Ultra

A very motivational book for me that documented Rich’s journey from addiction and poor health to being an inspiration for many others.

Finding Ultra, book by Rich Roll

 

Cowspiracy – The Sustainability Secret

Watch Cowspiracy and learn more

660 gallons of water to produce one 1/4 beef patty!

Listen in, make a difference. Encourage those around you to conserve water. Conserve water by not eating meat.

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

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

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 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/