The MMP Formula: How to Rock Your Morning
Have you ever felt like the day got away from you and you didn’t get anything meaningful accomplished? We go to sleep with weak will power and low self esteem because we made poor choices.
If we aren’t strategic we can lose days, weeks or months of valuable time.
In this episode of The BE ULTIMATE Podcast, Travis shares his powerful MMP Formula. He has used this formula to successfully run his business and live a high quality life. The MMP Formula is for anyone who wants to perform at their highest level.
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-What is the MMP Formula
-Why daily movement is a important
-Making meditation a must in your routine
-How planning can make for an effective day
-Inspiration from William Blake, Jon Kabat-Zinn, and Ralph Waldo Emerson
-The Ultimate Prayer
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[The following is the full transcript of this episode of “The Be Ultimate Podcast.” Please note that this is direct from Travis speaking unscripted and unedited.]
Welcome to Episode 14 of the Be Ultimate Podcast. Thank you for tuning in this week.
This week I want to share with you a special formula that’s been a really powerful strategy in my life.
For those of you that feel like the day easily gets away from you, this podcast will be very, very helpful. And those of you that are high performers, you have to excel at what you do, you want the most out of life, then this strategy will also come in very, very handy.
Now I don’t know about you, but I really want the most out of life. After three close calls with death, I’m very aware that our time here on planet Earth is very limited. And for me there’s nothing worse than going to bed at night and feeling like the day just got away from you. That you made poor choices, you managed your time unwisely, and you wasted another precious day on planet Earth.
It doesn’t feel good. And this is one of the reasons why I personally I don’t drink alcohol anymore. It might be fun in the short game, but for me it’s not good for the long game. I want to be as healthy, happy, and as productive as I can be because that brings me a joy that doesn’t go away.
If you want to be Ultimate, you have to give up a temporary pleasure for something of an infinite measure.
Now the strategy that I want to share with you is called The MMP Formula.
By using this formula, you will rock your morning and therefore rock your day, and rock your life.
The MMP Formula stands for Move, Meditate, Plan.
Let’s jump into the Move part.
During your sleep, your body has been stagnating. It’s been relatively still and the neurotransmitter melatonin has been very prevalent. When you wake up, you want to wake up and the first thing you want to do is you want to hydrate. You want to drink about 24 ounces of fresh room temperature water. And I recommend squeezing a lemon or lime in there and that’ll help cleanse, alkalize, and detoxify.
After you hydrate and you eliminate, it’s time to move the body. It’s time to exercise. You’ll notice that I highly recommend within the MMP Formula that you do this in the morning. And there’s a reason behind that. This is because the later you wait in the day, the greater the odds that something unexpected is going to pop up and derail you from this critical time, time where you are investing into your own health and well-being.
You can’t take care of others, if you don’t take care of yourself.
You can’t give to others what you don’t have to give.
So when you do this MMP formula, you’re giving back to yourself. You’re replenishing your energetic cup.
Sometimes you have to be a little selfish in order to be self-less.
You gotta take time for yourself. Ultimately, this MMP Formula is going to immensely increase your capacity to give to others.
So the first M stands for MOVE.
I want you to exercise daily. Do any exercise that you enjoy. You can go running, spinning, hiking, lifting weights, do yoga, crossfit. There are so many ways now to exercise and move your body.
Personally, I’m a little biased towards power yoga. I’m a power yoga teacher and I love power yoga because it incorporates the four pillars of fitness. Those four pillars are strength, balance, flexibility, and stamina.
Also power yoga involves a variety of poses, positions, routines, and therefore you’re constantly challenging your body in a multi-faceted kind of a way. And I know professional athletes that that say doing yoga is much better for their performance than lifting weights where you’re just doing the same thing over and over again. Now nothing wrong with lifting weights, but again, you want to be as textured within your fitness program as possible. You can approach it in a very holistic way. And if you want to practice with me online, you can find me at Inner Dimension TV. I’m always putting out new yoga classes all the time on Inner Dimension TV.
Now one of my great hobbies – many of you know this – I love to trail run. This is one way I love to move my body. And I have a favorite trail that I go to. It’s about 12 minutes from my house. The trail run is about seven miles and I can go longer if I want to, if I have the time. But that’s kind of my sweet spot. So I’ll do trail running every now and then. I’ll lift weights. Sometimes I’ll do push ups and pull ups. The point is though, I’m always changing things up. Changing it up – yoga, lifting weights, doing the trail run, on push ups, pull ups – but I’m moving my body on a regular basis.
When you do exercise, again, you don’t want to do the same thing over and over and over again, day in and day out, because you’re going to get bored. Eventually you’re gonna get bored out of your mind. Not to mention you’re exercising the same muscle groups over and over and over again. Those muscle groups are getting overworked. They’re also getting tighter and stiffer, and the end result is not going to be a strong, supple body. And you’re also going to lose your mind with boredom. I’ve been there before.
Now every now and then when I travel, you know, I’ll go to the hotel gym and I’ll work with what they have. So I may end up on an elliptical or a treadmill, but I’m certainly not doing that every day.
Moving your body is going to do wonders for your energy.
“Energy is eternal delight.”
Exercise is going to dramatically shift your blood chemistry by releasing all those feel good hormones: endorphins, dopamine, serotonin.
It’s also going to increase the production of something called BDNF, which stands for brain-derived neurotrophic factor. So exercise is really good for your brain. It helps to grow more neurons. It’s going to improve brain plasticity. You’re going to learn faster.
You’re going to improve your memory and just your overall brain function. And this is why, again, it’s good to move the body in the morning because then you have this super brain for the rest of your day. You’re going to work, or you’re running errands, or whatever it is that you’re doing all day and having that improved brain that’s making better choices and decisions and learning faster and remembering better, that’s going to benefit you your whole entire day.
I mentioned dopamine as one of those feel good chemicals that gets activated when you exercise. Studies show that six weeks of exercise is going to enhance dopamine production. Dopamine is important because it elevates your mood. A lot of scientists refer to it as the feel good hormone or the feel good chemical because you feel good. Nature rewards you when you exercise. Nature rewards you when you challenge yourself. You always feel good. So you’re more happy for the entire rest of your day.
Also, exercise can become anti-aging because when you exercise you sweat and that helps to cleanse and clean the pores of your skin, so your skin becomes more elastic, more supple creating this overall youthful glow.
The stronger the flow, the brighter the glow.
Exercise and you will be glowing the entire rest of your day!
The second M of MMP stands for MEDITATION.
You guys know I’m a big proponent of meditation. We release meditations monthly on this podcast because it’s so, so important and critical to really your overall success, performance, and living the ultimate life. In the same way that you exercise your body, you gotta exercise your mind. You can be healthy in your body, but you can be sick in your mind. And you see this sometimes with professional athletes. They are incredibly strong, but mentally they’re weak. Or emotionally they’re weak.
Meditation helps to sharpen your attention improving your focus, your concentration. Studies show meditation can reduce your mind wandering and improve your ability to solve problems.
Now I don’t know about you, but my life is full of problems. Not in a bad way, but I think this is just part of the human experience, right? We all have problems; sometimes financial problems, sometimes it’s problems at work. Sometimes it’s a problem within our relationships. We all have problems. We have problems on a national level, a global level and we need to be able to solve these problems as efficiently as possible.
We need to focus on the solutions and not dwelling on the problems. Meditation is going to help facilitate this.
It’s also going to increase your resiliency to stress. Stress is the cause of 90% of illness in disease. This alone makes meditation well worth it. Managing your stress is going to improve your overall health and wellness.
Also, meditation can have a positive effect on your relationships. Studies show that people in relationships that meditate, they tend to navigate through conflict in a much more graceful manner. They navigate their relationship challenges with a lot more skillfulness. So you’re not wasting your energy on all this drama and this chaos. It’s unnecessary. You have challenges that come up, but you’re able to move through it and work through it in a way that doesn’t sacrifice your peace and your calmness and your serenity.
Studies also show that parents that meditate, they tend to be better parents because they’re less reactive. And if you’re like me and you have a teenager, oh, boy. I need as much meditation as possible, right, to deal with the moods of parenting a teenager and being less reactive. And they can feel that. You know, your kids are really keying off of this energy that you embody. And this kind of aura that you exude through your thoughts and your feelings and your behavior and through your words. Meditation allows us to be more calm, more centered, and more present and that’s going to help us in the dynamic of parenting our kids.
Also it’s going to lower blood pressure, decrease heart rate, reduce risk of heart disease – one of the leading causes of illness – boost immune system, lower cholesterol levels, elevate our mood.
We talked about the dopamine that we get from exercise and also help us to deal with chronic pain.
There is a famous meditation teacher you may have heard of named Jon Kabat-Zinn.
“You can’t fight the waves, but you can learn to surf.”
Jon Kabat-Zinn created something called MBSR, which stands for mind body stress reduction. And he worked at this hospital at the University of Massachusetts. And the doctors, they would send him down to the basement with their worst patients. The patients that weren’t improving, the patients that had chronic illness and disease. And they started to see him for meditation and mindfulness training. And what they found is that he as a meditation teacher was able to help them in a way that the traditional western medical schooling really couldn’t help with. He was able to help ease the chronic pain and help to manage the symptoms, and to also find a new way to relate to the illness and to the disease that was a much more healthy, positive overall experience.
You’ll notice meditation comes after the moving. And we look at the science of yoga and what’s called the eight limbs of yoga. And in the eight limbs of yoga they always put the physical practice before the meditation. And that’s because we have to dissolve tension from the body. We have to dissolve the busy frenetic energy out of our body before we can sit down and meditate and really drop into a deeper level of calmness, serenity, and stillness. If you meditate sometimes before you move, well, first of all if its first thing in the morning you may feel drowsy.
After you moved your body and you’ve exercised you feel really clear, and awake, and fresh, and ready for the day, your meditation can be so much more powerful. This is why I recommend meditation come after your exercise.
If you’re looking for meditations, I highly recommend you scan through the library of the podcast episodes here at The Be Ultimate because again, we release new meditations typically every month.
The last letter, P, stands for PLAN.
People are sometimes are astounded and they say, “Travis, how do you do it all? You teach local classes, you have two kids, you travel regularly, you run a company, you have your Inner Dimension TV streaming service, you write books, you have a podcast, you’re creating yoga programs – how do you do it all?”
Short answer is, I plan!
I have to plan. I have to be strategic each and every day with what my schedule is going to be, and I map out my days. I know exactly what it is that I want to do, what I want to accomplish, and as I plan and I organize and I feng shui my schedule, everything flows a lot more efficiently.
If it wasn’t for planning out my days, I would be a hot mess! I would be like a boat lost at sea. I would be in a constant state of confusion and delusion.
You know, right now I’m in the midst of preparing a launch for a new program called Flexibility Beyond and I’m one of the producers and also creators of the program. This involves overseeing the editing, and the film composing and, you know, creating the calendar for the pre-launch to build the buzz. And needless to say, there’s a lot of moving pieces like hundreds and hundreds of things just within creating the program that I have to be responsible for.
I want to put out into the world, well-thought out, well-executed programs for you guys, so that you have these really powerful transformative experiences.
In order to pull this off, this P part of the MMP formula is crucial. I have to plan. I have to know exactly day by day what is it that needs to be done.
It’s like driving a car in the middle of the night, and you have your headlights on. And knowing where you can see within that realm and that area of where your lights are illuminating at. And although I know what my final destination is in the dark beyond the lights, I have to focus day by day, hour by hour, on where I’m illuminating what needs to be done right here, right now. I hope that metaphor makes some sort of sense.
Now, I’ll actually plan my stuff out the night before. So the night before I’ll have my planner and it’s broken down hour by hour by hour. And I’ll map out everything that needs to be done. And in the morning when I wake up and I move and I meditate, then I come to my planner, everything’s already mapped out. So it’s not like I have to think about what I’m going to do that day, I’ve already done it the night before. But I come back to the planner to remember and to get clear on what needs to be done that day.
Make sure you prioritize your most important tasks at the beginning of the day. These are the tasks that are highly, highly important. And what that will do is, that that’ll create a momentum where you’re really starting to knock out those things that are meaningful and deeply important to you.
“The day is always his who works with serenity and great aims.”
-Ralph Waldo Emerson
Planning is going to help you mitigate one of the the worst enemies to being a high performer and to being highly effective in your life. And that’s called distraction. And now with cell phones, and the media, and we have no shortage of TV program – we have Netflix and Hulu and cable TV and satellite TV, the 24-hour news cycle – there’s so much distraction going on in the world with technology.
There is a study that was done and it shows that when you plan, you’re going to mitigate this distraction by 20% and become much, much more productive.
And you don’t want to multitask.
A lot of people when they sit down to do stuff, they’re doing too many things at once. They’re doing, you know, five different tasks at once. And to make matters worse, they’re monitoring their social media, they’re looking at Instagram, and Facebook, and they have their sounds turned on on their cell phone.
I don’t use those sounds on my phone. I don’t want to get distracted when I’m in the flow of working on something. Because I’m not going to be able to penetrate to the depths of being focused and being concentrated on the activity I’m doing when I’m constantly being distracted.
Instead of multitasking you want a single task, one thing at a time.
That’s why you plan things out. For this hour, you’re going to focus on this one thing. For this hour you’re going to focus on writing the book that you’ve always wanted to write. And then for this next hour, you’re going to focus on maybe creating a new podcast, creating material for the podcast.
I have to do that for the Be Ultimate Podcast. Each week it typically takes a couple of hours preparation, preparing my notes and creating an organized talk for you guys so that when I come to film, I know exactly what it is that I want to express and articulate and to give you guys as much value and insight and wisdom and inspiration as possible.
If I’m organizing the podcast and I’m doing a million other things, then my podcast is going to be sacrificed. I’m no longer doing anything well because my attention was all over the place. So single task.
In yoga this is called ekagrata, that means the one pointed mind. Eka is one, grata is pointed.
Think about your focus and your concentration like a laser, and you can direct that laser where ever you choose it to go. When you’re doing something, focus one pointedly on that single thing. When you’re doing yoga, focus on yoga. When you’re meditating, focus on meditation. When you’re having conversation with a loved one, focus on that loved one. Be present to what’s happening right there. Don’t let your mind be thinking about work and planning for something later, you’ve got to be present. Otherwise that distraction is going to minimize the goodness and the juiciness, and the joy that’s possible within your daily life.
Sadly, they say the average American spends four to five hours watching television a day. How the hell are you going to get anything done and be productive and contribute on this planet in this world, if you’re watching four to five hours of television a day?!
Every now and then you have the binge watching you might do. You might binge watch the Game of Thrones, or whatever it is. I’m not knocking that. Every now and then it’s good to just check out and go watch a movie, or go have a TV marathon. But to do it every day, day in, day out. This is selfish. It’s not going to help you be a more productive best version of you.
So when you plan out your day, it’s cool to watch TV. Like plan out 30 minutes to watch, or 60 minutes to watch, or on the weekend, you know, two hours or whatever it is. But make sure that you’re strategic within how you’re planning out your day. And that you’re not getting pulled into that black hole of the things that don’t matter. You go to bed and you’re like, “God, I just wasted his day.” And then you wake up the next morning and you don’t feel good about yourself. Your self-esteem sucks, your willpower sucks. That doesn’t feel good. So if you want to feel good, you have to plan well, and then you have to execute, right? So planning is one thing, but you also have to follow through on that.
It’s really about managing your time wisely and not poorly. Now you may say, “Travis I got you. This is great. I hear you, but what if something comes up, like life is full of surprises, right?”
And you can build that into your calendar. You can build spaces into the calendar where things aren’t planned.
That’s important, we don’t want to be somebody where every minute of our lives is planned out and there’s no room for spontaneity to arise. So when I say plan, I’m not saying plan out every single second. You may have a few hours in the afternoon, or on the weekend where nothing is planned. And then when you get to that part of the day you just go with the flow, and you end up going on a beautiful walk with your significant other, or your dogs. Or you go to the bookstore and pick out a new book, or whatever it is. You just see where life takes you in a spontaneous way.
Also, remember I asked you to plan out the most important things at the beginning of the day. If things do come up, those important things still get done and then you can shift the medium, or the low priority tasks to the following day, and that’s all good. Now you rearrange planning for that next day.
So, you’ve gone through your day now and you’ve accomplished so much!
This creates a powerful, beautiful momentum. You’re not wasting your energy on things that are meaningless. You invested into your physical and mental health. You’re looking good, you’re thinking good, you’re speaking good, you’re feeling good, and you’re doing good because you followed the Travis MMP Formula.
Move, meditate, plan. Move, meditate, plan. Move, meditate, and plan.
Try it, do it, shout me out on social media and let me know how it goes. I want to hear from you!
Let’s finish with the ultimate prayer.
“May we bring strength where there is weakness.
May we bring courage where there is fear.
May we bring compassion where there is suffering.
And may we bring light where there is darkness.
May we Be Ultimate.”
Produced by Jason Reim
Opening Music by Howie Hersh
Closing Music by Ryan Richko