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.


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MVP #058 – DISASTER! – Recovery When Everything Goes Wrong – Mark Phipps – Mocha Vegan Performance Podcast
MVP #058 – DISASTER! - Recovery When Everything Goes Wrong – Mark Phipps – Mocha Vegan Performance Podcast

Recovery from Disaster – Don’t Quit – Try Harder

Imagine the moment, your basketball team takes the court at another school. Wearing their bright blue uniforms smiling and excited for the game ahead. The first half is played aggressively with tons of energy. Your team is up almost twenty points at the half and spirits are extremely high. The other team is good, but your team is still in control of the game. In the second half, a series of events takes place that challenges all preparation and mental toughness. That’s the topic of this week’s conversation with Mark Phipps, age 12, regarding a recent basketball challenge never imagined.

Albert Einstein

“You have to learn the rules of the game. And then you have to play better than anyone else.”

– Albert Einstein




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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 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 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.


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.


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. FARM animal rights

Until next time:


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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

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:


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Finish Strong!

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





Until next time:


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Mobile Recording StudioDon’t be a Tyrant!

The Mocha Vegan Performance Podcast is recorded in Mark’s mobile recording studio on the 101 Freeway near Mesa, Arizona. The MVP is recorded live on drive time during part of my daily commute – we are unscripted and tend to bounce around. Your patience is appreciated.


MVP #039 – The Tyrant – Hunting Squirrels or Puppies – Mark Phipps

Mocha Vegan Performance Podcast

Coffee Reset

yawning during the podcast (coffee is my tyrant)
Yes, of course headaches are the number one symptom.


Thanksgiving, the new way: Tofurky Roast. It was great!


Vitamin Absorption Rate

“Bad Will Hunting” in Utah

James McWilliams on encouraging younger hunters!
commercial squirrel growers (in case you have a nut infestation)

( Who’s The Tyrant Here? )

Happy Marine Corps Birthday!


Image source:×500.jpg
Tun Tavern 1775

Be kind.

Until next time:


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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?


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:


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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 –


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:


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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


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:


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Vegan Thanksgiving

Quinoa-Stuffed Acorn Squash

Quinoa Stuffed Acorn Squash credit to – 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:


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Eating Insects

Mmmm, tasty!???


Seriously, did you expect me to talk about this? In this hypothetical journey into ‘oh, no, he didn’t’ I contemplate the impacts of people eating insects.

My recipe for Halloween Cricket Stir Fry

2 cups noodles of choice
1/4 cup sliced onions
2 cloves garlic
1 T chia seeds
1 t EVOO
1 1/2 cups of crickets, fresh

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:


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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.



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:


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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!


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:


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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:


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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:


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Ever had that feeling, the feeling that you are at the end of your rope? Perhaps you aren’t sure if you can handle one more bad break.

Sometimes I need help, too.

I need to know what to do when I really don’t know what to do.


That’s where you will has to lead the way. Find something or someone to lean on and move away from the darkness and negative self talk in your mind. If you feel like you’re at the end of your rope, don’t give up, tie and knot and hang on.

Listen in.

Until next time:


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It is critical to be focused.

Intensity can add to your effectiveness. I believe you have to achieve focus and intensity in the right order to have an effective work session.

Focus and Intensity Ready to Pour

Intensity Ready to Pour

I can be intense for a variety of reasons.

Some days the coffee is a little too strong or I have a crazy morning workout and I feel energized and pumped up for the day ahead. Emotional anticipation of the results you expect can drive your intensity up as well.

Be careful with intensity.

Imagine accelerating quickly in a car without holding the steering wheel. Zero to sixty in the wrong direction!?!

You need control of direction, focus, to point your efforts in the right direction.

It reminds me of my first open water triathlon. An open water triathlon means that your swimming is not done in a pool with lanes lines, but out in a lake or bay of open water. I learned that without proper focus, my 750 meter swim easily became 1,200 meters from zigzagging around the 750 meter loop. It wasn’t the end of the world but I expended much more energy than I needed for a loop that many other swimmers followed closely and were out of the lake long before I was. I used the experience to practice sight swimming. When sight swimming, you look up periodically during a part of your effort to ensure you are going in the right direction. This allows for small course corrections more frequently and maintaining positive momentum instead of straying far off course before realigning with your goal. Your efforts in business and life should focus on the important task and then allow your intense effort to take you quickly to your goal. Stay tuned for more focus and coffee-fueled blog posts.

Until next time:


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Running! Jeff Sanders of 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:


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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.

Documentaries to Watch

Food Inc.

Hungry For Change

Supersize Me!


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!

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:


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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:


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In this episode we talk about podcasting.

Listen in to the first part of my chat with Denny Krahe, the Chief Everything Officer at DK FitSolutions. Also make sure you check out Denny’s quest to run a marathon in all fifty states and his

new podcast Diz Runs With at

Denny Krahe

Here’s how I was set up for this early morning interview (beer was from today).

Mmmm, beer


Denny is a completely mobile personal trainer in Central Florida. He is a solopreneur, meaning a one-man show in his podcasts and personal training business.

For those wanting to start a podcast:
Pat Flynn of the Smart Passive Income Podcast and Ask Pat, has a FREE video series on You Tube that walks you through the steps of getting started. There was little left to question if you want to get started.

Check it out Video #1 here:

Until next time:


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How Quickly Are You Dying?

The Compound Effect (thanks, Darren Hardy)

Just as the glaciers are slowing fading away, so is our collective human health. Are you slowly killing yourself? Our bodies are trying to do the best with the food and exercise we give them, but inside they are dying. Be honest and look inside your behaviors.

Find Chasing Ice on Netflix.

It illustrates how slow, consistent behaviors over time have led to dramatic reductions in glaciers. A compound effect works similarly in your life: negative behaviors, no matter how small, performed over time will yield negative results.  Make small changes to day for a brighter tomorrow.

Until next time:


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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


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.


So training for Boston, sure, I am training for Boston. Not a chance in H-E double hockey sticks that I have that ability, right? My right knee says F-U, not a chance. Looks like I might have to try even harder than I thought.

I have run 8 miles in an hour before, even 16 in 2 hours. It WAS on a treadmill and I had a water bottle holder, but it has been done. SO what if it was ten years ago. I am far too stubborn to let something as unimportant as AGING get in my way.

Please come and visit me in the hospital after the race.

Swimming is a great summer activity; get out and try it!

Two running concepts for you today:

1. Run farther.

By consistently running during the week you give yourself the ability to slow down and increase your distance on the weekend. Eat well and properly fuel your body and stay hydrated. You can do it. Try not to increase too much at a time. Slow and steady for increases in effort. If you go too far, too quickly, the aches and pains may make you not want to keep trying.

2. Fun faster.

Introducing some speed training into your weekly regimen will provide vast rewards in  your overall performance. Imagine you run 10 minute miles. That is what you’ve always done, you are comfortable with it. So when you run, your pace is typically around 10 minutes per mile. The trick is to increase your effort for short durations and experience what speed feels like. Speed IS relative and you don’t have to chase cars down the street like a rapid dog to see results. Increase your pace for a short time and then relax back into your base pace of, perhaps 10 minutes per mile. Use YOUR pace as the base and on occasion, increase from that and then return back to the same pace after the interval. Yes, my friends, that is all it takes to say you did an interval run!

Try something new this week: Run longer or faster … and eventually you’ll do both.

Don’t be governed by fear. Take control, take action and dominate your day today!

More notes later!

“Oh, that’s right, you can’t eat that, right? You’re a vegan.” No. Actually, I CHOOSE not to eat that. I CHOOSE not to support businesses that are exploiting animals. What if I talked about WHY I do not eat what you eat?! You might not enjoy that meat anymore. So back off.

Read my post from June 10, 2014 on and get the message.

The story in the last chapter for Seth Godin’s Tribes describing how San Francisco became a no kill city thanks to one man filled my soul today. Change from the bottom up, something previously thought impossible, IS possible today.

Be that change.

114F on the freew


One of the tricks to living in the desert is training in the summer months resembles training on the sunny side of planet Mercury. There are some critical things that you have to do to maintain your current training regimen.

Adjust the time of your training.

The days of going out for a jog during lunch are over. If you want to exercise outside and DO NOT want to battle heat issues, your timing is limited. Start your day early and get out by 5 or 6, before breakfast and enjoy what is left of the early morning cool weather.

Wear the right gear.

No more long sleeve or cotton shirts. Forget the training paints and put the gloves away until fall. You need light shorts, the kind that have a liner, so you can have air flow. You want shirts and socks that breathe and you want your most airy shoes possible. The goals is for the sweat to have a way to get out. the only benefit to 112 degrees is the lower June humidity allows for evaporative cooling – BY SWEAT. Take advantage of the lower humidity while you have it. It goes away in July.

HYDRATE and wet yourself!

I drink 3 cups of water when I get up in the morning. If I am going to run before work, I drink a little more. My goal is to get close to having water slosh around in my stomach when I run – BUT NOT QUITE. By the end of my run I am ready to drink again, another 3 cups (and some coffee) while I make my breakfast.

Hydrating only does part of your duty for you. It gives your body the ability to sweat because there is water in your system. You can help with the rest by taking advantage of a drinking fountain along your route to splash water on your face or neck. You could even bring a small hand towel or bandana to get wet and then wipe down your face and neck with it. I use a lightweight hat. It keeps the morning sun out of my eyes and I can wet it, cool my face and then put the cooling wet hat back on my head. Wiping your face with water during your run also helps keep the salt out of your eyes and helps you feel comfortable NOT putting sunscreen on your forehead because when you sweat it runs in your eyes.


Pay close attention to what you do and apply it during warmer times of the day or evening when you do exercise. Also keep the good things, the things that work, in mind to use later if you are doing a race. What you do in practice, you do well during a race.

Listen in to my rush hour, hot weather rant and have a big cup of cool, delicious water! 🙂



Weigh in before workout. Weigh in after workout. If you have lost weight. Drink 16 oz or 2 cups of water more per pound of weight lost. Try it.

Morning Ritual Update:


Silence (listening to your surroundings with a quiet mind)

Affirmations (or an Atmosphere of Appreciation

Visualize (how your strategy for the day will play out)

Exercise (walk the dog or go for a run)

Reading (or listening)

Scribing (writing or drawing)



Have fun! Smile more.

Have you been doing any writing?

Start your day by giving yourself time to mentally and physically prepare for the day ahead.

Publishing a podcast in the morning, that’s a first! 🙂

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 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.


Like gardening, tending to the plants and nurturing them? Do you like to watch the fish at the pet shop or have fish of your own? Aquaponics combines these two great efforts into one fun and healthful system. Listen in and enjoy!


Please make sure you listen to the sounds of my kids at the end; they are silly!

Pick your expert? No, just find something better than what you are doing right now and point yourself in the right direction. Take some small steps in the right direction and repeat. Did anyone learn how to drink more water? It REALLY is that simple.

Maybe I need to create a Mocha Vegan Performance cup that has an alarm built into it so it yells at you to take it to the sink … fill it up with water … and drink it!  🙂

Enjoy episode #9.



P.S. I went to classes at our church every Tuesday night with few exceptions since the beginning of October with a good friend who was my sponsor. It was a better sponsor relationship than I would have had with AA. I am glad to have been welcomed by the people at the church; their heart is in the right place.

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.

Are you having trouble adequately hydrating your body?

Do you get headaches and blame it on your food?

Perhaps you are just running on empty when it comes to water. Water goes a LONG way towards fixing what ails you. In this ridiculous mockery, Mark makes it so simple that you should never have any hydration excuses again.

Recorded on the 101 freeway in the Phoenix Metropolitan Area, it’s the Mocha Vegan Performance Podcast.


Mark Phipps
THE Mocha Vegan

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) …


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.”


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.


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 and we will discuss more in future episodes. Also, look for new music coming up.

New podcast coming online soon. 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



  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!


Hydration – Sweat Test

Are you dehydrated during your runs?! Optimize your performance by staying hydrated. But how can you tell?

Perform a SWEAT TEST

A sweat test allows you to determine how much water weight you are losing during a workout so you can adjust to maintain hydration and perform at optimum ability.

Think of your body like a large bucket of water. The amount of water in the bucket can be changed in a few ways:

  1. Water can be added by drinking
  2. Water can be lost by sweating / evaporating
  3. Water can be lost by using the bathroom

If not for these things, you would weigh the same before and after your workout. The steps to calculate how much you are sweating:

  1. Weigh in before you work out.
  2. Measure how much water you drink while working out in cups.
  3. Weigh in after you work out.
  4. Do the math.

Step 1:

Weigh in naked (if you can). At least be consistent with what you are wearing before and after. Use a digital scale for tighter results. If you want to keep the math simple, weigh in with your water bottle full and in hand before the workout. Write down that weight, say 185.2 pounds.

DO YOUR WORKOUT (do not use the bathroom during your workout or the data will not be valid)

Step 2:

If you weigh in with your water, you can skip this step. If not see how much water you drank during the workout in cups and divide and divide by 2. That is the number of pounds of water you ADDED during the workout from drinking.

Step 3:

Weigh in afterwards. Weigh in just like before: same amount of clothing (if any) and with your water bottle with whatever is left in it. Let’s say I now weigh in at 183.2 pounds.

Step 4:

The math is weight before – weight after = weight lost from sweating. Weight lost from sweating in pounds x 2 is the number of 8oz cups of water you lost from sweat. Did you drink as much water as you lost from sweating?

Weigh yourself without the water bottle before and after to see if your weight changed.

If it went down, you didn’t drink as much as you sweat, so drink up! If you added weight then you may be over-hydrated and could drop some weight you carry while working out by drinking a little less.

If you do nothing else with it, it is fun to try! family organizer and conquering Costco in 9 minutes!

out of blueberries

My Costco Shopping List in Cozi


From List to Line in 9

From List to Line in 9


MVP #002 – Being Vegan Could Save Your Life! – Mark Phipps – Mocha Vegan Podcast

Save yourself! Protect your manhood and stay away from the blue pill. Get into the greens and grains and make your own healthful future!

Portable digital audio recorder from Zoom. The H4N makes recording on the go really easy! Even in the car on the 101 freeway!!!

Have fun with your kids while entertaining them. Q stands for quince! Show them the way, but let them make their own choices.