Spartan Up! - A Spartan Race for the Mind!

Wrestling will change your life with Coach Mike Palazzo / COMBAT

Sat, 13 Feb 2021 10:30:00 +0000

“Wrestling will change your life,” says head wrestling coach Mike Palazzo, who has created a wrestling dynasty at Lake Highland Prep (Florida).

SpartanUp Combat Series host Ryan Warner and Joe De Sena interview Mike to learn how - within 10 years - he took a program on the brink of oblivion and turned Lake Highland Prep High School into a national powerhouse. In this episode you’ll learn...

-How wrestling is a vetting process for life

-To set goals - big goals - and develop a process to get there

-Understand that there are levels of greatness and know what it truly means to be the best in the country

-Run to the fire (Lake Highland Prep’s schedule is one of the toughest in the country)

-The correlation between wrestlers and OCR racers

Connect with Coach Palazzo:

-Central Florida Wrestling Academy

SPONSOR

This episode of Spartan Up! is brought to you by Better Help. Save 10% on your first month by going to BetterHelp.Com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Find out more at https://spartancombat.com/

Learning from Failures with Inventor Pete Holman / DEKA

Thu, 11 Feb 2021 10:30:00 +0000

“I just can’t see investing in a business where the product is a stick with a cord,” an investor told Pete Holman. Today, that stick with a cord is sold across the globe and is known as the TRX Rip Trainer.

SpartanUp DEKA series host Jarod Cogswell talks with Pete about some of his biggest failures - both athletically and professionally. In this episode, you’ll learn…

-What athletic failure did Pete learn the most from?

-How Pete rebounded after the aforementioned investor told Pete that his idea wasn’t worth investing in

-How injuries led to Pete’s career as a physical therapist

-The three most influential people in Pete’s life

About Pete Holman:

Pete’s accreditation as a Certified Strength and Conditioning Specialist through the NSCA, has enabled him to work with professional athletes and strength coaches from the MLB, NFL, NBA, UFC, X-Games and SunEnergy1 race car team: most notably Pittsburgh Steelers Hall of Famer Jerome “The Bus” Bettis and 8 time X-Games and Olympic gold medalist, Mike Schultz. Pete presents for IDEA FIT (the largest continuing education provider for personal trainers in the world,) writes for IDEA Fitness Journal, PTontheNet, STACK magazine and IronMan Magazine and has appeared on national tv shows such as the Dr’s and the Steve Harvey show.

Pete’s dedication to advancing the fitness industry and his entrepreneurial spirit has inspired him to create multiple products that impact fitness enthusiasts and athletes worldwide. His first product, The Functional Training Rack, was licensed to Perform Better in 2008 and inspired “hoop” platforms for current stability ball rack designs. His second product, the RIPCORE-FX, was acquired by TRX and is now referred to as the TRX Rip Trainer. The Rip Trainer has grossed over $20 million in worldwide sales and continues to be a leading rotational training modality used by athletes such as Steph Curry, Phil Mickelson and Drew Brees. His latest product, a plate loaded Hip Thrust machine called the Glute Drive, was licensed to Nautilus and is currently their number one selling commercial strength product, selling over 2000 units in its first year.

Pete recently authored his first book, a fictional piece called CRUZ, published by Scriptor publishing. The book is an homage to athletic development, coaching, mentorship and the underdog in us all.

Connect with Pete:

-Website: PH1Performance.Com

-Twitter: @PeteHolman1

-Instagram: @PeteHolman1

SPONSOR

This episode of Spartan Up! is brought to you by Better Help. Save 10% on your first month by going to BetterHelp.Com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

Could You Go from 0 to Olympic Gold? Lindsay Shoop & Joe De Sena

Tue, 09 Feb 2021 11:30:00 +0000

Imagine: You're not in the shape you should be. You've of lost your direction. You've hit a low. That was Lindsay Dare Shoop. Eight years later, she was taking home gold at the Olympics on the US Rowing Team.

Today she tells Joe De Sena, founder & Ceo of Spartan, how she made that transformation and all the things she learned in the process that make up her book, "Better Great Than Never."

“I didn't think I was good enough to play a sport after high school. So I quit sports and spent about two and a half years, kind of wandering aimlessly without them. Gaining weight, grades dropping, kind of socially withdrawing, and then through a random kind of chance moment bumped into the head rowing coach when I was in college, and in that day on that moment, the timing was right. And it was like this. The opportunity arose right when I needed it.”

Today's episode of Spartan up is brought to you by BetterHelp. Spartan Up listeners can save 10% on their first month by going to www.BetterHelp.com/Spartan

LINKS:

About Lindsay Shoop https://www.lindsaydareshoop.com/

“Better Great Than Never” https://bettergreatthanneverbook.com/

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

Former NFL Pro JJ Birden Always Works Like an Underdog / DEKA

Fri, 05 Feb 2021 10:30:00 +0000

“It’s okay if they see you as the underdog, but don’t believe that you are the underdog,” says former NFL pro JJ Birden. Birden played in 9 NFL seasons for the Kansas City Chiefs and Atlanta Falcons from 1988 to 1996.

Spartan Up DEKA series hosts Jarod Cogswell and Yancy Culp interview JJ Birden to help the listener learn:

-How to sustain success after the ‘highlight’ after your life

-Why it’s okay if other people see you as an underdog

-How to focus your efforts on making small, incremental improvements

-The #1 trait of good leaders: leading from the front and how to implement this methodology in your life

-How to make decisions under pressure: Process, Decide and Commit

-Why team sports for America’s youth?

About JJ:

JJ is a best-selling author, entrepreneur, motivational speaker, husband and father. He has been married to his college sweetheart, Raina, for 30 years and has 8 children (3 biological and 5 adopted nieces and nephews). He and his family reside in the Phoenix area. JJ Birden is an engaging communicator, passionate presenter, and a leading authority on helping individuals seize their opportunities in life.

Connect with JJ Birden:

Website: JJBirden.Com

Twitter: @jjbirden

Instagram: @jjbirden

SPONSOR

This episode of Spartan Up! is brought to you by Honey Stinger. Save 30% with the code “HSSpartan2020”.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

Keep your training fresh with endurance athlete Lisa Smith-Batchen / ENDURANCE

Thu, 04 Feb 2021 10:30:00 +0000

“If you want to be an athlete when you’re 90, you have to keep mixing up your workouts,” says Lisa Smith-Batchen, endurance athlete and guest on this week’s Endurance Series episode.

SpartanUp Endurance Series host Johnny Waite talks with Lisa about how she uses cross-training to stay excited about working out. In this episode you’ll learn:

-Why Lisa ran 100 miles while pulling a tire?

-How Lisa uses snow-shoe walking as a form of meditation

-Why does Lisa train / run with slower runners?

-When to pull out of a race (hint, Lisa uses a motto “make the right choice” vs DNF)

-What types of cross-training exercises Lisa uses when she wants to mix-up a workout

About Lisa:

Lisa Smith-Batchen – Endurance Athlete & Personal Coach Stories about Lisa’s athletic achievements have appeared on the covers of The NY Times, The LA Times, The Washington Post and Winning Magazine. Additionally, she has appeared in Runner’s World, Sports Illustrated for Women, ESPN Magazine, Outside Magazine, Ultrarunning, Trail Runner, Running Times and numerous other national and international publications. Look for feature stories about Lisa’s 2,500 mile run through America in Runners’s World (Jan. 2011) Women’s Adventure (Nov. 2010) Ultra Runner Magazine (April 2011) Lisa is the first and only person to run 50 miles in all 50 states in the USA in 62 days as part of her Running Hope Through America fundraising project! Lisa was the first American female to win the Marathon des Sables, a 150 mile stage-race through the Sahara desert. Additionally, she has twice won the Badwater Ultramarathon (135 miles through Death Valley). Lisa is the only person to run from Las Vegas, NV to the summit of Mt. Whitney, covering 306 miles and was the first female to complete the “Badwater Quad,” covering 584 miles! Television coverage on Lisa includes segments on ESPN, Discovery Channel, ABC’s Wide World of Sports, NBC’s Nightly News with Tom Brokaw and Good Morning America. In 2010 Lisa was featured on CNN and on newscasts in 47 states. She was a main character in a feature length film on the Badwater Ultramarathon, entitled Running Under the Sun. She has also appeared in two Outdoor Life Network specials on the Marathon des Sables. Lisa has done product testing for The North Face, an outdoor equipment and clothing company, and has appeared in their product catalogs and a national advertising campaign with Dean Karnazes. She is a past member of the Montrail/Patagonia and Smith/Pearl Izumi Ultrarunning Teams and has been also sponsored by Clif Bar, Petzl, Pharmanex, Smartwool, Sharkies, Nathan, Nuu-Muu, Nuun, Smith Optics, Body Glide, Engo, Hammer Nutrition, Kinesys, Salt Stick, Crescent Moon Snowshoes, Freelife, Damascus Bakeries, Nike, Crocs, Coco 5, Coco-Elite, Ceregumil, Styr Labs and Trail Toes. Click here for links to Lisa’s sponsors.

CONNECT WITH LISA

Twitter: @dreamchasrs

Instagram: @coachlisasmithbatchen

Website: DreamChaserEvents.Com

SPONSOR

This episode of Spartan Up! is brought to you by Honey Stinger. Save 30% with the code “HSSpartan2020”.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Roar into 2021 with Stephen Pressfield & Joe De Sena

Tue, 02 Feb 2021 20:00:00 +0000

Stephen Pressfield, author of "Gates of Fire" about the original Spartans, and the classics "The Warrior Ethos" and "The War of Art" joins Joe De Sena on the Spartan Up podcast today. How will you keep driving forward in 2021? And what can we learn from the ancient Spartans about success and drive?

If you've heard the terms "going pro" or "resistance" in the context of athletic, creative, mental performance you've heard the ideas of Stephen Pressfield. What can we learn about motivation from the original Spartans? What is the essential lesson of Pressfield's book "turning pro?" Those are all topics of this motivating conversation.

Get ready to crash into 2021 and keep driving forward, just make sure you're walking, lifting, running, or hustling while you listen.

This episode is brought to you by Honey Stinger

HONEYSTINGER.COM CODE: HSSPARTAN2020

LINKS:

Stephen Pressfield https://stevenpressfield.com/books/

His NEW Book “A Man at Arms” https://stevenpressfield.com/preorder-a-man-at-arms/

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

What I learned from getting fired with business leader Wade Burgess / COMBAT

Sat, 30 Jan 2021 10:30:00 +0000

“I was fired, my car exploded, and closed on a new house in a week’s time”, says Wade Burgess, Chief Revenue Officer at Rev.Com

SpartanUp Combat Series host Ryan Warner talks with Burgess about that life-changing week. In this episode you’ll learn:

-How to stay positive during your a job change

-3 tips for achieving long-term happiness and satisfaction in your career

-Advice for fitness lovers on careers that reward competitiveness

-What wrestling taught Wade about discipline

Connect with Wade

-Twitter: @wadeburgess

SPONSOR

This episode of Spartan Up! is brought to you by Gone Rogue Snacks. Use the promo code ‘Spartan25’ to get 25% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Find out more at https://spartancombat.com/

Learn to live with no regrets with fitness inventor Pete Holman / DEKA

Thu, 28 Jan 2021 10:30:00 +0000

How do you live life with no regrets? Tune into this episode with fitness inventor and export Pete Holman, who joins SpartanUp DEKA series hosts’ Jarod Cogswell and Yancy Culp, to share tactical advice on how to ‘leave it all on the table.’ In this you’ll learn...

-What question you should ask yourself on your deathbed

-About Pete’s inspiration for the TRX Rip Trainer

-How you can create something from dust

-The turning point in Pete’s life and how you can find yours

-To never underestimate the impact you can have one someone else’s life

About Pete Holman

Pete recently authored his first book, a fictional piece called CRUZ, published by Scriptor publishing. The book is an homage to athletic development, coaching, mentorship and the underdog in us all.

Connect with Pete:

-Website: PH1Performance.Com

-Twitter: @PeteHolman1

-Instagram: @PeteHolman1

SPONSOR

This episode of Spartan Up! is brought to you by Gone Rogue Snacks. Use the promo code ‘Spartan25’ to get 25% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

Stay Motivated for 2021 with Clark Bartram & Joe De Sena

Mon, 25 Jan 2021 23:43:35 +0000

Need some motivation as we walk into 2021? This is the episode for you. Fitness icon Clark Bartram and Joe De Sena share their favorite tactics for getting going and keeping going even when you don't feel like it.

Clark says "I'm gonna let the cat out of the bag, I'm a fitness guy, I've made a living off of being in fitness. I don't like to exercise. I don't, I don't get up every morning, go, yay, I get to go work. ... but I enjoy the result from it. "

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount

LINKS:

Clark Bartram https://clarkbartram.com/

Spartan Fit App https://www.spartan.com/pages/fit-app

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

Race the extremes with the Badwater queen Lisa Smith-Batchen / ENDURANCE

Sat, 23 Jan 2021 10:30:00 +0000

“Physically, our bodies are so capable to do what our mind wants to do,” says Lisa Smith-Batchen, endurance athlete and guest on this week’s Endurance Series episode.

SpartanUp Endurance Series host Johnny Waite talks with Lisa about her experiences racing the Badwater and the Badwater Quad. In this episode you’ll learn:

-The extreme environments that runners face during the Badwater Ultramarathon

-How to prepare for a race where you traverse multiple climates

-How Lisa stays ‘peaceful’ during a race

-Why it’s okay to not be competitive

-The transformative experience for Lisa that allows her to stay ‘quiet and calm’ during a race

-Why she views the elements as obstacles

About Lisa:

CONNECT WITH LISA

Twitter: @dreamchasrs

Instagram: @coachlisasmithbatchen

Website: DreamChaserEvents.Com

SPONSOR

This episode of Spartan Up! is brought to you by Athletic Brewing. Get free shipping on two six-packs by placing your order online at AthleticBrewing.Com.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

How Gym Owners can Raise the Stakes with Alex Hormozi / DEKA

Thu, 21 Jan 2021 10:30:00 +0000

“The people who are advanced never don’t do the basics,” says Alex Hormozi, CEO of Gym Launch. Alex talks with SpartanUp DEKA series hosts Jarod Cogswell and Yancy Culp about how gym owners can thrive during the pandemic. In this episode you’ll learn:

-How to increase client retention

-How to inspire change with a client by using pain, not gain

-The #1 principal for gym owners who want to achieve financial longevity

-How to differentiate your gym

-How to change your clients’ internal dialogue

Connect with Alex:

-Gym Launch: @GymLaunch, GymLaunch.Com

-Instagram: @hormozi

-Get your free copy of Gym Launch Secrets

SPONSOR

This episode of Spartan Up! is brought to you by Athletic Brewing. Get free shipping on two six-packs by placing your order online at AthleticBrewing.Com.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

Mark Cuban Answers Questions from Joe and Spartans

Tue, 19 Jan 2021 09:30:00 +0000

Billionaire Mark Cuban joins Joe De Sena on Spartan Up today. The Shark tank star and owner of the Dallas Mavericks talks to Joe about how he would solve some pressing problems from fitness and childhood obesity to marketing Spartan races, to the idea of mandatory service.

How can we solve some of our trickiest problems? Joe asked Mark Cuban how he would handle 8 of the biggest problems our country faces if he were president... 9 if you count getting more of you off the couch and out on the course.

Wonder what it's really like to be a billionaire? That's where the interview starts. Next Joe De Sena, the founder of Spartan, asked Mark whether he'd consider running for president of the United States.

If Mark Cuban were president:

How would Mark Cuban handle COVID and get us back to racing and Mavericks games?

How would he handle the gaping political divide between Red & Blue, Left & Right in the US?

How would he solve the current health crisis and get people away from crap food and sugar?

What would Mark Cuban do about childhood obesity?

What does he think about some kind of mandatory service or right of passage in America?

What would he do to create Green Energy?

Does Mark Cuban support term limits?

How would he improve our education system in the US?

Presidential aspirations aside, Joe also asked Mark how HE would market Spartan Races and help with the mission to get 100 million people off the couch and what he thought about investing in Tesla stock.

This episode is brought to you by Athletic Brewing. Visit https://athleticbrewing.com/ for free shipping on two six-packs or more

LINKS:

Mark Cuban Companies https://markcubancompanies.com/

Shower Toga https://showertoga.com/

Alyssa’s Cookies https://alyssascookies.com/

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

The Egoless Coach with Bryan Medlin / COMBAT

Sat, 16 Jan 2021 10:30:00 +0000

“We will go to the end of the Earth to make sure our team gets what they need,” says Bryan Medlin. SpartanUp Combat Series host Ryan Warner talks with Medlin - one of the most respected greco-roman wrestling coaches in the country and current University of Illinois assistant coach - about how coaches can remove the ego. In this episode you’ll learn:

-What 14+ trips to Russia taught Medlin about youth development

-Why coaching provides purpose to those who feel the calling

-How a house fire in 2017 changed his perspective on gratitude

-When you’re in a tough spot, how to focus on doing ‘one thing right’

-Leadership principles from the Marines

Connect with Bryan

-Twitter: @MedlinBryan

-Illini wrestling

SPONSOR

This episode of Spartan Up! is brought to you by HoneyStinger. Use the code ‘HSSpartan2020’ to save 30% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Find out more at https://spartancombat.com/

How to Take On Massive Challenge (like running from Afghanistan to China) / ENDURANCE

Thu, 14 Jan 2021 10:30:00 +0000

From the border of Afghanistan to the border of China, the Running the Roof the crew traversed the Bartang Valley on foot! This journey took over 20+ months to plan, and is the epitome of delayed gratification.

Spartan Up Endurance Series host Johnny Waite interviews Jody Bragger, Jodie Gauld and Gabriel Ghiglione, who together, ran across Tajikstan as part of a friendly bet. The bet started in the dead of winter, where the crew picked a location on a map (blindfolded) and committed to running wherever their finger landed. The end result was a cross-country adventure that was made into a documentary, Running the Roof. In this episode you’ll learn:

-How to break a massive task into micro-projects

-What role visualization played in the Crew’s preparations

-Why it’s important to be a yes person

-How the Crew used game theory during the planning process

-How the film impacted the Crew’s lives

Learn more about Jodie, JB and Gabriel:

-RunningTheRoof.Com

-Watch the documentary: https://filmfest.banffcentre.ca/products/2020-21-world-tour-onyx-program

-Connect on social: @jodieGauld; @intrepid_sole

-Connect with Midnight Runners on social (@midnightrunners)

SPONSOR

This episode of Spartan Up! is brought to you by HoneyStinger. Use the code ‘HSSpartan2020’ to save 30% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

What's Your Ideal Diet? with Nick Shaw & Joe De Sena

Tue, 12 Jan 2021 09:30:00 +0000

Joe De Sena and Nick Shaw review all the most popular diet types. What should you really be eating? How do you simplify your food choices? Nick is the Founder and CEO of Renaissance Periodization - a diet and fitness company founded on evidence-based practices, the author of "Fit for Success," and the host of the RP Strength podcast.

This episode is brought to you by Honey Stinger. Visit Honeystinger.com and use code: HSSPARTAN2020 to save 30% off.

LINKS:

https://renaissanceperiodization.com/

https://renaissanceperiodization.com/fit-for-success-hardcover

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

What Hunter McIntyre Really Thinks of Spartan Games / DEKA

Sat, 09 Jan 2021 10:30:00 +0000

“I have a sticky-note on my wall that says ‘Ryan Atkins made you look stupid,” says Hunter McIntyre, who lost to Atkins at the inaugural Spartan Games.

SpartanUp DEKA Series hosts Jarod Cogswell and Yancy Culp talk with Hunter about his Spartan Games performance. In this episode you’ll learn:

-That fitness is the one outlet in modern society that provides a constant feedback loop

-Why Hunter’s purpose is to be the happiest person in the world

-Why Hunter feels it’s the ‘best’ way to determine the ‘fittest athlete’

-What happens when you don’t ‘own’ your wetsuit

-What obstacle gave him the most trouble

-His thought on competing against Ryan Atkins

-What’s next for the Sheriff

Connect with Hunter

-Twitter @huntthesheriff

-Instagram: @huntthesheriff

-Website: huntermcintyre.com

Connect with Jarod and Yancy

-Jarod’s Twitter and Instagram: @jarod_cogswell

-Yancy’s Twitter and Instagram: @YancyCulp

SPONSOR

This episode of Spartan Up! is brought to you by GoneRogue. Use the promo code ‘Spartan25” to get 25% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

Running across Tajikstan with the creators of Running the Roof/ ENDURANCE

Thu, 07 Jan 2021 10:30:00 +0000

It’s not about the idea, it’s about the people behind the idea who can make it happen. That’s the theme of today’s StartanUp Endurance Series episode, where host Johnny Waite interviews Jody Bragger, Jodie Gauld and Gabriel Ghiglione, who together, ran across Tajikstan as part of a friendly bet. The bet started in the dead of winter, where the crew picked a location on a map (blindfolded) and committed to running wherever their finger landed. The end result was a cross-country adventure that was made into a documentary, Running the Roof. In this episode you’ll learn:

-The importance of the team you surround yourself with

-Commitment: how to pick a date, or in this case, a country, and commit to the adventure that lies ahead

-Why Tajikstan and what dangers did they encounter along the crew’s trip?

-The crew’s running plans for the next 2 years

Learn more about Jodie, JB and Gabriel

-RunningTheRoof.Com

-Watch the documentary

-Connect on social: @jodieGauld; @intrepid_sole

SPONSOR

This episode of Spartan Up! is brought to you by GoneRogue. Use the promo code ‘Spartan25” to get 25% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Leading During Chaos, advice from Unbreakable Leadership's Thom Shea with Joe De Sena

Tue, 05 Jan 2021 09:30:00 +0000

They were desperate enough to call in an airstrike on themselves. Think about that. WIth that came ultimate clarity. Retired Navy SEAL Thom Shea says war teaches you what's real. He served 23 years with distinguished valor before writing his bestselling book, "Unbreakable: A Navy Seal's Way of Life." Today he talks about his latest book, "Three Simple Things: Leading During Chaos."

The founder of Unbreakable Leadership's lessons are more valuable than ever today. Thom shares battle-tested advice for leading through chaos with Spartan founder and CEO Joe De Sena based on the three primary skills you need to master - focus, ego/emotion, and failure. He shares the 6-hour daily program that is the baseline of the successful leaders he trains.

LINKS:

Unbreakable Leadership https://www.unbreakableleadership.com/

“Three Simple Things: Leading During Chaos” https://www.unbreakableleadership.com/books

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

How to Stay Hydrated, Focused and Nourished in 2021 with Joe De Sena / COMBAT

Sat, 02 Jan 2021 16:33:31 +0000

When a decade of training wrestling, blindfolded, saves your life. That’s what Spartan CEO Joe De Sena and SpartanUp Combat Series host Ryan Warner talk about in today’s episode. The guys also cover Joe’s passion for combat sports, why Spartan Nutrition and Joe’s background in chosen suffering. In this episode you’ll learn…

How a dinner in NYC led Joe to fall in love with combat sports, specifically, wrestling
Joe’s journey from cleaning pools, to Cornell to Wall Street
Why Joe started racing ultra-distance races
A crazy week where Joe ran Badwater, the Vermont 100 and the Lake Placid Ironman
Spartan Nutrition and what you’ll get from each of the three tools: Hydration Tablets, Energy Capsules and the Spartan Tea
Why and when to take these supplements in 2021
How to cut weight (this is for our combat athletes and parents of combat athletes)

SPONSOR

This episode of Spartan Up! is brought to you by Headspace. For a free one month trial, go to Headpace.Com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Find out more at https://spartancombat.com/

Strategies to Light Up 2021 with Jarod & Yancy / DEKA

Thu, 31 Dec 2020 10:30:00 +0000

“Keep climbing and stop whining,” says Jarod Cogswell, co-host of the SpartanUp DEKA Series. “Keep climbing and stop whining,” says Jarod Cogswell, co-host of the Spartan Up DEKA Series. Coaches Jarod Cogswell and Yancy Culp share their best advice for making the most of your 2021 in this episode solo. They recap their biggest learnings from 2020, share strategies on how to get the most out of 2021, and talk about 3 reasons to be grateful during these crazy times.

In this episode you’ll learn

-That sometimes you hit a false summit, but you have no choice but to keep climbing

-Don’t filter yourself in 2021. If you have something to give, let yourself shine

-How to keep climbing and stop whining

-What the guys are most grateful for

Connect with Jarod and Yancy

-Jarod’s Twitter and Instagram: @jarod_cogswell

-Yancy’s Twitter and Instagram: @YancyCulp

SPONSOR

This episode of Spartan Up! is brought to you by Headspace. For a free one month trial, go to Headpace.Com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

What is the Equation for Happiness? Mo Gawdat and Joe De Sena

Tue, 29 Dec 2020 09:30:00 +0000

Mo Gawdat, today’s guest on Spartan Up, tells Joe De Sena happiness, like fitness, is something you can build. He’s the author of "Solve for Happy'' and former Chief Business Officer of Google [X], and today he’s on a mission to teach the art and practice of happiness.

Mo experienced a uniquely devastating event, the death of his son, it inspired in him a drive to understand the formula of happiness. Happiness, he says, follows a predictable equation.

"You can actually follow an algorithm, similar to the idea of if I eat healthy and work out I'll be fitter. If I make happiness, my priority, and do the work, I'll be happier."

This episode of Spartan Up podcast is brought to you by Headspace You deserve to feel happier, and Headspace is meditation made simple. Visit HEADSPACE.com/SPARTAN for a FREE one month trial with access to Headspace’s full library of meditations for every situation.

READ:

https://www.solveforhappy.com/

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

How to Track Personal Growth in 2021 with Olympian Jake Herbert / COMBAT

Sat, 26 Dec 2020 10:30:00 +0000

Exercise is like the magic pill. You’ll get better sleep. You’re testosterone will go up. You’re going to look and feel better. All because of exercise, says Olympic wrestler Jake Herbert. Host of the SpartanUp Combat Series Ryan Warner talks with Jake about:

-How to track personal growth in 2021. Jake uses a journaling routine called the 4 B’s to guide his personal growth tracking.

-Why exercise is the magic pill

-Financial literacy for the new year

-Takeaways from the Russian philosophy of wrestling and how Jake uses these lessons for his own personal growth

Follow Jake:

Twitter: @Jakeherbert84

Instagram: @Jakeherbert84

Website:JakeHerbert.Com

SPONSOR

This episode of Spartan Up! is brought to you by Headspace. For a free one month trial, go to Headpace.Com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Find out more at https://spartancombat.com/

Should you run naked? Here's what Ultra Runner Patrick Sweeney Says / ENDURANCE

Thu, 24 Dec 2020 10:30:00 +0000

“If you want to identify your running inefficiencies, run naked” says ultra-marathon runner Patrick Sweeney, who talks with SpartanUp Podcast Endurance Series host Johnny Waite about how to become a minimalist runner. In this episode you’ll learn:

-How Patrick developed a love for running in the sandals

-Why minimalist running improves your running form

-How running with sandals heightens your sense of awareness

-Why running naked will identify your running inefficiencies

-That running in sandals and running barefoot are tools to improve your running form

-The importance of listening to your body to prevent injuries

-The genesis story for Pat’s run from Huntington Beach to Boston - a 3,355 mile trek that took 114 days.

SPONSOR

This episode of Spartan Up! is brought to you by Headspace. For a free one month trial, go to Headpace.Com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

What happens in your brain when you do hard things? Joe De Sena asks Lisa Feldman Barrett Ph.D.

Tue, 22 Dec 2020 09:30:00 +0000

We've been telling you for YEARS to do hard things. Today Joe De Sena, our show host and the founder and CEO of Spartan, asks neuroscientist, psychologist, and University Distinguished Professor, Dr. Lisa Feldman Barrett if we're right.

The author of "7 1/2 Lessons About the Brain" and "How Emotions are Made," explains how the brain reacts to stress. How to keep your brain snappy into old age. And how it is that doing hard things affects your mind and your body.

READ:

Lisa’s latest book https://lisafeldmanbarrett.com/books/seven-and-a-half-lessons-about-the-brain/

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

Keep Riding into Your 50's advice from Tinker Juarez / LA RUTA

Sat, 19 Dec 2020 10:30:00 +0000

This interview is dedicated to our gracious, enthusiastic, and gone too soon series host Roy Wallack. Rest in peace.

“The best social security is to keep on riding.”

Tinker Juarez (@dtinker) is 59 years old and still rides 350 miles a week. His consistency and dedication to training is the main focus of today’s episode. La Ruta Series on the SpartanUp Podcast host Roy M. Wallack talks with Tinker about training secrets for those of us past our athletic primes.

In this episode you’ll learn:
• Tinker’s weekly training regiment
• Why Tinker prefers training on a road bike
• Why he always includes climbing on his ‘hard days’
• A deep-dive on a Tinker’s nearly 3-hour riding workouts
• Tinker’s diet strategy for big races

Background: David "Tinker" Juarez is a 2x Olympian, former professional BMX racer and is one of the most decorated mountain bike racers of all time. Juarez got his start in BMX racing when he was just 16. For the next 10 years, built an impressive career in BMX, but then mountain biking pulled him in a different direction. Today, Juarez is still racing for Cannondale, his bike sponsor since 1994, and racing at the elite pro level most weekends of the season.

Connect with Roy:

• Hear more about La Ruta, the world's hardest mountain-bike race, on Roy's Bike for Life Stories podcast: https://roywallack.wixsite.com/bikeforlifestories
• Read Roy’s book: Bike for Life: How to Ride to 100 and Beyond

SPONSOR
This episode of Spartan Up! is brought to you by Headspace. For a free one month trial, go to Headpace.Com/Spartan.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Ryan Warner
Host: Roy Wallack
Sr Producer: Marion Abrams

© 2020 Spartan
  

How to Stay Motivated with "the Engine," Sam Briggs / DEKA

Thu, 17 Dec 2020 10:30:00 +0000

One of the most decorated CrossFit athletes of all time - Sam Briggs - talks with Spartan Up podcast DEKA series hosts Jarog Cogswell and Yancy Culp about:

-Sam’s origin story and what being a firefighter has taught her about team building

-Why Sam participated in the Spartan Games

-The benefits of functional fitness, regardless of age

-When Sam takes on a new challenge, how does the evaluate the opportunity?

-How has Sam’s ‘why’ changed over the past decade?

-Spartan Games Day 2 recap

-Sam’s inspiration at a young age and her favorite CrossFit Games memory

Connect with Sam:

-Twitter: @BicepLikeBriggs

-Instagram: @BicepLikeBriggs

Sam's Career Highlights:

-2013 CrossFit Games Champion

-DEKA STRONG world record holder

-7x CrossFit Games qualifier

SPONSOR

This episode of Spartan Up! is brought to you by Headspace. For a free one month trial, go to Headpace.Com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

When Should Pain Stop You? With Dr. Sean Pastuch and Joe De Sena

Tue, 15 Dec 2020 09:30:00 +0000

Pain is inevitable, right? But how do you distinguish between the pain you should push through and the pain that's a red flag? Dr. Sean Pastuch, founder of Active Life RX, gives Joe De Sena his 4 rules for pain assessment. He also talks about the importance of seeking out and overcoming some kinds of pain in our life. When assessing pain Pastuch says there are four important terms you need to understand - Insult, Irritation, Pain and Injury. Whether you're taking on a Spartan race or planning your workout understanding pain is critical to your growth.

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

Escaping the American Dream with Rollie Peterkin / COMBAT

Sat, 12 Dec 2020 10:30:00 +0000

When you leave a high-paying job on Wall Street to fight MMA professionally in Peru. That’s the decision Rollie Peterkin (@rolliepeterkin - Twitter) made - our guest on today’s episode of Combat on the SpartanUp Podcast - that would forever change his life. Host Ryan Warner talks with Rollie about:

-Rollie’s college wrestling career at the University of Pennsylvania

-The breaking point that encouragee Rollie to move to Peru, leaving his Wall Street job behind

-How to acclimate to a new environment

-What routines, tactics and tips helped Rollie embrace a life without the 9-5 routine

To learn more about Rollie,...

-Check out his book “The Cage: Escaping the American Dream”

-Listen to his podcast, The Divergent Path

-Read Rollie’s blogs

SPONSOR

This episode of Spartan Up! is brought to you by Kettle & Fire. Use the code “Spartan” for 25% off and free shipping.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Find out more at https://spartancombat.com/

Smiles for Miles with Ultra Runner Patrick Sweeney/ ENDURANCE

Thu, 10 Dec 2020 10:30:00 +0000

Imagine running the Chicago marathon and then running to New York - spanning 22 days - to compete in the NYC Marathon. That’s the kind of runner that Patrick Sweeney is and in this episode, he talks with Spartan Up Endurance Series host Johnny Waite about:

-How he developed a love for running in the early days and what drew Patrick to long-distance running

-How Patrick chooses a race. Here’s a sneak peak - he uses the strength of community and the location.

-How to have a blast and still perform at a high level

-Burro racing and why Patrick is dabbling in this field of endurance

-How to prevent burnout

-How to develop a sense of community while being injured

SPONSOR

This episode of Spartan Up! is brought to you by Kettle & Fire Bone Broth. Use the code “Spartan” for 25% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

The Whistleblower who Walked Away with Over 100 Million Dollars

Tue, 08 Dec 2020 09:30:00 +0000

He went to the DOJ. He testified to congress. He went to the IRS. Instead of a "thank you," they threw him in jail! But that wasn't the end of the story. Next, the US Government awarded Bradley C Birkenfeld with over 100 million dollars. In fact, he holds the Guinness World Record for the largest payout by a government to a single individual! Sounds too crazy to be true? Joe De Sena interviewed Birkenfeld, author of "Lucifer's Banker," back in September of 2019. We just dug up the interview for you.

What do you think? Was he right to do what he did? Is he right about the reason he went to jail?

This episode is brought to you by Kettle & Fire, bone broth for better living. Visit Kettleandfire.com/spartan and use the code SPARTAN to save 25%

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

Are You Running with Responsibility? Meghan Hicks / TRAIL

Sat, 05 Dec 2020 10:30:00 +0000

Meghan Hicks says “Don’t put on a race or don’t sponsor racers unless you are ready to sponsor women who perform at the same level as their male counterparts.” Hicks tells Spartan Up Podcast Trail Series host Mauri Pagliacci about how gender equality, sustainability and COVID can pose unique challenges trail running.

#1 - Meghan’s race adventures during Covid. Meghan completed the Nolans 14, a run over the 14 summits over 14,000 ft. in Colorado's Sawatch Range.

#2 - Equality in trail racing. Meghan talks about the challenges of ensuring male and female racers receive equal pay for equal performances and what we can do to help the cause.

#3 - Sustainability for the natural lands which bears host to trail races. Meghan shares advice on how trail runners can practice sustainability.

Background on Meghan Hicks: Meghan has ran over 60 trail races and ultras, and is the managing editor for IRunFar.com. She’s also the author of Where the Road Ends: A Guide to Trail Running and has set records at the Nolan’s 14 and won stages rages across the globe, such as the Marathon des Sables. If you want to learn more about Meghan, check out her work at IRunFar.Com, as well as her social accounts:

Instagram: @meghanmhicks
Twitter: @@MeghanHicks

SPONSOR

This episode of Spartan Up! is brought to you by Optimize. Use the code word “spartan” to save 10% on a monthly or annual membership.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Mauri Pagliacci

Sr Producer: Marion Abrams

The Origins of a Champion - Mountain Biker Tinker Juarez / LA RUTA

Thu, 03 Dec 2020 10:30:00 +0000

“I chased the pain,” says mountain biking legend Tinker Juarez (@dtinkerj), who has spent nearly 40 years atop the world of cycling. Spartan Up La Ruta series host Roy M. Wallack (@roywallack) - author of Bike for Life: How to Ride to 100 - talks with Tinker about his career, how Tinker has achieved longevity in the sport and advice on how to grow your own career.

In this episode you’ll learn:

Firsthand, the early days of BMX and how mountain biking grew into a mainstream, extreme sport
Tinker’s transition from BMX to mountain biking
Tinker’s mindset of “chase the pain” and why it’s enabled him to have a sense of fulfillment in life
Why the transition to 24-hour races and how Tinker manages fear during a race

Background: David "Tinker" Juarez is a 2x Olympian, former professional BMX racer and is one of the most decorated mountain bike racers of all time. Juarez got his start in BMX racing when he was just 16. For the next 10 years, built an impressive career in BMX, but then mountain biking pulled him in a different direction. Today, Juarez is still racing for Cannondale, his bike sponsor since 1994, and racing at the elite pro level most weekends of the season.

Hear more about La Ruta, the world's hardest mountain-bike race, on Roy's Bike for Life Stories podcast: https://roywallack.wixsite.com/bikeforlifestories

SPONSOR

This episode of Spartan Up! is brought to you by Optimize. Use the code word “spartan” to save 10% on a monthly or annual membership.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Roy Wallack

Sr Producer: Marion Abrams

Former Colts Player Curt Maggitt on Life, the NFL and Spartan / with Joe De Sena

Wed, 02 Dec 2020 09:30:00 +0000

What defines you? Is it your origins? What you've overcome? What you've achieved? Who you are becoming? By any measure, Curt Maggitt is a champion. We met Curt, a former NFL Colts player, at the 2020 inaugural Spartan Games presented by Harley Davidson, where he launched out of his comfort zone tackling challenges ranging from Spartan courses and mountain biking to Deka fit and wrestling- all with a smile and an unrelenting drive.

Childhood wasn't easy, Curt's mother died when he was two leaving his father raised three children "I've always told myself, nothing I do in life will ever be hard compared to what my dad has done throughout his life."

In today's Spartan Up podcast Joe DeSena and Curt Maggitt talk about growing up in rough neighborhoods, about Curt's journey to the NFL, about the inaugural Spartan Games and what Curt thought of his fellow athletes, and about the MBA Curt was earning that very week.

This episode is brought to you by Optimize. Go to https://www.optimize.me/spartanup for a free trial, or use the code SPARTAN to save 10% on a membership.

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

UPDATE: What You Need to Know NOW about COVID-19 with Kyle Enfield MD and Joe De Sena

Mon, 30 Nov 2020 09:30:00 +0000

Did you listen to the "Spartan Up!" interview with Ivor Cummins? Joe Desena interviewed the biochemical engineer and complex problem-solving specialist about what popular messaging got wrong about COVID-19 and the lockdowns. We asked you for your feedback, and Spartan racer Kyle Enfield MD reached out to us.

Kyle runs the Covid ICU at UVA, has a master's in epidemiology, and was willing to come on the show and give us the latest updates, background, and detail about Covid. This is a no politics no B.S. "Spartan Up!" episode where we tell you exactly what you need to know about COVID-19 right now. And stay until the end to hear about some of the heroes in the ICU and the techniques they use to handle the challenges they face.

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Host: Joe De Sena Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them! © 2020 Spartan

How Wrestling Informed this Investor's Recruiting Strategy / COMBAT

Sat, 28 Nov 2020 10:30:00 +0000

Private Equity is about building great teams to evaluate talent and in turn risk. Mike McMullan is a private equity investor, and formerly was a 4x All American for wrestling at Northwestern and a college wrestling coach for the University of Pennsylvania. Spartan Up Combat series host Ryan Warner talks to Mike about the key ingredients for building a successful team.

In this episode you’ll learn

-The parallels between building great teams as a college coaching and private equity investor

-The role of risk taking in evaluating talent

-How to sell people on your idea or business

SPONSOR

This episode of Spartan Up! is brought to you by Inside Tracker. Go to InsideTracker.Com and save 33% off with the code “SpartanUp.”

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

How Joe Decker Found the Fountain of Youth / ENDURANCE

Thu, 26 Nov 2020 10:30:00 +0000

Fitness is the fountain of youth! Joe Decker - former Guinness World’s Fittest Man and Death Race legend - talks with Spartan Up Endurance series host Johnny Waite about how to accomplish your fitness goals when you're 50 or older.

In this episode you’ll learn:

How to approach training when you’re out of your prime
How to pivot your training. If you are beat-up from a life of running, try paddling or climbing.
Don’t be afraid to be a beginner again. Pivoting to a new form of training takes humility and a beginner’s mindset. Don’t let fear of trying something new derail your fitness goals.
Do the work. Nothing changes here.
The roles of rest, stretching and mobility in injury prevention for the 50+ endurance athlete

Background on Joe Decker: Joe Decker is recognized as “The Worlds Fittest Man,” an ultra-endurance power athlete, renowned fitness trainer, and syndicated columnist who has helped thousands of women, men, kids and seniors get into shape and lose weight.

This outdoor workout format that Joe created is the same that he used to break the Guinness World Records® 24-Hour Physical Fitness Challenge in 2000. It works like no other program out there, getting people into the best shape of their lives.

Joe believes in leading by example and is a personal testament to overcoming addictions and obstacles. Once overweight and out of shape, Joe transformed his body and his life through an amazing journey from fat to fittest.

Joe has appeared on The Today Show, Discovery Health, The Early Show, The O’Reilly Factor, and Fox News and has been featured in The Washington Post, The Philadelphia Inquirer, The Baltimore Sun, Men’s Fitness, Muscle and Fitness, Men’s Health, and GQ. To his surprise, People Magazine named him one of America’s 50 Most Eligible Bachelors in 2001.

Learn more about Joe:

-Website: GutCheckFitness.Com

-Instagram: @gutcheckfitness

SPONSOR

This episode of Spartan Up! is brought to you by Inside Tracker. Go to InsideTracker.Com and save 33% off with the code “SpartanUp.”

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Unlock the Power of Your Hormones / Alisa Vitti and Joe De Sena

Tue, 24 Nov 2020 09:30:00 +0000

What works to optimize your biology? Alisa Vitti, hormone expert, has made it her life's work to find out. In her conversation with Spartan founder and CEO Joe De Sena, she explains how and why women need to plan differently for intermittent fasting and hit workouts, how men can maximize testosterone and performance using their circadian rhythms, and hormonal power women can unlock by understanding infradian rhythms. New studies are revealing more about our endocrine systems and the unique differences between men's and women's.

Alisa's journey began when her doctor acknowledged the diagnosis she had discovered pouring over medical books in the library, but then told her there was nothing she could do to overcome it. Her studies in functional nutrition and hormones helped her discover a treatment protocol that changed her life. That research was the basis for her first book " WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex."

Her new book "In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life," came out in January.

This episode is brought to you by InsideTracker, use the code SPARTANUP to save 30% at https://www.insidetracker.com/

LINKS:

https://intheflobook.com/

https://www.floliving.com/

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

What to Eat During Your Next Race with Louise Kobin / LA RUTA

Sat, 21 Nov 2020 10:30:00 +0000

What does a 4x La Ruta endurance mountain bike race champion eat during a race? Louise "La Ruta Lou" Kobin shares tips on diet for performance with our Spartan Up La Ruta series host Roy Wallack.

In this episode you’ll learn:

-What Louise eats and drinks during a race

-How often she’s consuming calories while on the bike

-What to eat and drink during that all important 30-minute window after a race

-Louise’s go-to meal during a multi-day race

For those of you who missed the first episode, Louise is a physical therapist, personal trainer, and former pro mountain bike racer. In addition to practicing Physical Therapy for 25 years, she’s trained and coached clients in their homes for almost 20 years. Today, Louise lives near Los Gatos and uses her background as a physical therapist to design safe and challenging exercise programs for a wide variety of clients and have discovered many creative ways to design home or gym based exercise programs-with or without elaborate equipment.

Learn more about Louise here: LouKobin.Com

SPONSOR

This episode of Spartan Up! is brought to you by GoneRogue. Use the promo code ‘Spartan25’ to get 25% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Roy Wallack

Sr Producer: Marion Abrams

Live Like a Titan with Hunter McIntyre / DEKA

Thu, 19 Nov 2020 10:30:00 +0000

If your life was a movie, would you change the channel? That’s the question Hunter McIntyre wants you to ask yourself every day.

Hunter McIntyre is a professional athlete and fitness trainer who has established himself as a dominant force in the world of obstacle course racing. He was named one of the top 50 fittest athletes by Sports Illustrated and is the undefeated champion of CMT's reality TV show, Broken Skull Ranch. Hunter was a Defender on CBS's Million Dollar Mile produced by LeBron James and recently broke the Murph Challenge world record and raised over $20,000 for charity along the way.

Hunter talks with DEKA hosts Jarog Cogswell and Yancy Culp on how to live your life like a titan. Top takeaways are:

-Just work: it all comes down to the work you put forth every day

-Hit the reset button each day: screw-ups are not important, but what is important is not taking chances because of past screw-ups. You must take chances and push the boundaries each day

-Take advantage of other people’s laziness. Most of society is lazy. By outworking everyone, you are automatically in the top 10% of your field.

Connect with Hunter

-Twitter @huntthesheriff

-Instagram: @huntthesheriff

-Website: huntermcintyre.com

SPONSOR

This episode of Spartan Up! is brought to you by GoneRogue. Use the promo code ‘Spartan25’ to get 25% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

Does your blood hold the secret to health? / Dr. Gil Blander & Joe De Sena

Tue, 17 Nov 2020 09:30:00 +0000

Dr. Gil Blander, the founder of InsideTracker, has created a system to unlock the information hidden in your blood. Today on Spartan Up Podcast he tells Joe De Sena about his process and the surprising patterns he's discovered. For example, many health-conscious people are overdoing it with supplements.

For his studies, Blander considers blood "validated calibrated liquid gold."

LINKS:

https://www.insidetracker.com/

Ultimate Spartan x InsideTracker giveaway - prize package of racing and testing valued at over $1300 https://info.insidetracker.com/spartan-giveaway

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

The Moment You Turn Pro / COMBAT

Sat, 14 Nov 2020 10:30:00 +0000

“The moment I had the courage to be completely honest with myself”….that’s when things started to change for Sarah Hildebrandt, our guest today on Spartan Combat. Sarah is a 3x member of Team USA and currently the #1 ranked wrestler in the country in her weight class.

Host Ryan Warner and Sarah talk about the all important moment of turning PRO. You don’t have to be a professional athlete to be a PRO. Turning PRO is about the decisions you make, consistently, in all facets of your life, day in and day out. Sarah talks about...

-How an elbow injury forced her to be honest with herself, and face the reality that she was not living a life congruent with her goals.

-Making the decisions to change weight classes, her diet, and the people she surrounds herself with

-Sarah’s daily life pre and post the life-changing elbow injury

To learn more about Sarah, please visit the links below:

Sarah HIldebrandt Twitter: @sarhilde

Sarah HIldebrandt Instagram @sarhilde

SPONSOR

This episode of Spartan Up! is brought to you by GoneRogue. Use the promo code Spartan 25 to get 25% off.

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

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FOLLOW US:

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How Joe Decker used GOALS to go from homeless to World's Fittest Man / ENDURANCE

Thu, 12 Nov 2020 10:30:00 +0000

At age 27, Joe Decker was out of shape and out of hope. He was an alcoholic and drug addict who had just hit rock bottom. Three years later, Joe broke the Guinness Record for World’s Fittest Man. He got there - from out of hope to Fittest Man - by mastering the goal setting process, and that’s the focus for today’s conversation. Host Johnny Waite talks to Joe about:

-Joe’s starting point. As we said, he was at rock bottom and could barely run a mile. He decided to fill the void with fitness.

-Using baby steps as you climb to reach your goal. As Joe says, “you have to be able to run a 5k to run 150 miles.”

-Balancing patience with optimism. What we mean here is, often times the optimism when first setting a goal makes you overwork yourself and potentially burnout. Joe is all about patience and setting manageable goals.

-Executing: After you’ve set a goal, prepared and are at the event, it’s time to get robotic. Get out of your head and focus on the next task.

Learn more about Joe:

-Website: GutCheckFitness.Com

-Instagram: @gutcheckfitness

SPONSOR

This episode of Spartan Up! is brought to you by GoneRogue. Use the promo code Spartan 25 to get 25% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Change Your Relationship with Food / Joe De Sena & Kevin Curry

Tue, 10 Nov 2020 10:30:00 +0000

Fit Men Cook founder Kevin Curry joins Joe De Sena (Spartan Race founder & CEO) to talk about how Kevin changed his relationship with food.

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

Light up the Planet / DEKA

Sat, 07 Nov 2020 10:30:00 +0000

If you want to make a change, start with a single person. In an age of more is better - more likes, downloads or views - Todd Durkin talks with hosts Jarog Cogswell and Yancy Culp on how to ‘light up the planet’ by starting with a single person.

In case you missed the first episode, Todd Durkin (@ToddDurkin) is an internationally recognized strength, speed, and conditioning coach, as well as an author, and a motivational speaker. He is the founder of Fitness Quest 10, an award-winning health and human performance facility in San Diego, where he works with a high-profile clientele of elite professional athletes. Throughout his career, Durkin has worked with NFL MVPs, Super Bowl champions, Heisman Trophy winners, Olympic and X Games gold medalists, and World Series champions.

Takeaways from today’s episode:

-Get out of your bubble. To make an impact, you have to get out of your gym and talk with people. Have real conversations with people you don’t know.

-It’s not about the size of your audience, it’s about the mission.

-But never forget, it starts with you. Todd is big on this. Identify your purpose, and then pursue it like crazy.

SPONSOR

This episode of Spartan Up! is brought to you by GoneRogue. Use the promo code ‘Spartan25’ to get 25% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

Do this when you hit the wall! / TRAIL

Thu, 05 Nov 2020 10:30:00 +0000

Runners, when you hit the wall, Meghan Hicks suggests these two tips to push through.
She would know, she’s run over 60 trail races and ultras, won and won the Marathon des Sables. She's is the managing editor for IRunFar.com. She’s also the author of Where the Road Ends: A Guide to Trail Running. Today she tells Spartan Trail host Mauri Pagliacci about her experience at Nolan’s 14 where she's set multiple records. Back in the 2000’s, Meghan quit her first 100-mile race. It’s hard to believe – even Mauri Pagliacci was shocked to hear the news. Meghan explains why she quit and how to push-through those all too common rough patches. In this episode we cover:

#1 - When Meghan hit the wall at hour 13 of a 50-hour race, and how a few slices of pizza got her over the hump.
#2 - The two things that will get you through the ‘wall’. One is obvious, the other is not.
#3 - Why Meghan quit her first 100-mile race and how to avoid bowing out of races.

If you want to learn more about Meghan, check out her work at IRunFar.Com, as well as her social accounts:
· Instagram: @meghanmhicks
· Twitter: @@MeghanHicks

Subscribe so you don't miss part two of our conversation with Meghan. Please enjoy!

SPONSOR
This episode of Spartan Up! is brought to you by GoneRogue. Use the promo code “Spartan 25” to get 25% off.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

When she learned the truth about "diet" soda everything changed!

Tue, 03 Nov 2020 11:30:00 +0000

Hooked on Sugar? How about "diet" sodas? Kara Goldin, founder of hint water and author of the new book Undaunted, fell for the advertising. For years she believed that something called "diet" must be good for you. One day she stopped and read the ingredients label and her journey to better health for herself and others began. Kara set the diet sodas aside and drank only water. The benefits to her health were immediate, but she found the taste boring and she invented "hint."

Starting and growing the business was not easy, she chronicles the story, and some of the other challenges life has put in her path, in her new book "Undaunted."

Today she and Spartan Race founder and CEO Joe De Sena talk about the food business and her journey.

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

Did they Get This Wrong About COVID?/ Joe De Sena & Ivor Cummins

Mon, 02 Nov 2020 11:00:00 +0000

Biochemical Engineer and Complex Problem Solving Specialist Ivor Cummins talks about the conclusions he's come to based on Covid data. At Spartan, we do the hard things. Today that means tackling a difficult conversation. Joe De Sena invited Ivor to share his information with you. Please, listen all the way through, give it some thought, and then let us know what he got right, and what he got wrong. Two things we can ALL agree on - we need to have open discussion and review of the data, and we should all be getting exercise, eating healthy, and getting outside.

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

There's No One to Save You, How to Prepare for an Expedition/ ENDURANCE

Sat, 31 Oct 2020 09:30:00 +0000

Ben Friberg, extreme endurance paddler talks with Johnny Waite, of Spartan Up Podcast, about how to prepare for the really big, self-supported, expedition-style adventures where you will be truly on your own. An example is Ben's dream crossing - the Bering Strait from Siberia to Alaska, alone on a stand-up paddleboard. Ben Stresses the importance of preparation - doing your research, knowing your gear and your body, and considering how to handle absolute worst-case scenarios, including injuries. He reminds us that when you have enough moving parts to a plan, you have to know that something is going to go wrong! JOhnny'ss favorite part is when Ben talks about the potential beauty of a Painted Corner (when you get yourself in a situation where you have eliminated all other options) and the spiritual epiphany that led to him composing a song by that title.

#1 - How Ben uncovers every stone (e.g., analyzing weather patterns, talking to locals, reading books on the terrain he’s going to traverse) to prepare for a self-supported paddle expedition

#2 - How navigating class-5 rapids equipped Ben for a career in self-supported adventures

#3 - Why crossing the Bering Strait is Ben’s “white whale” of self-supported paddle expeditions.

SPONSOR

This episode of Spartan Up! is brought to you by TrueForm Runner. Save 10% with the code ‘Spartan 10’ at TrueFormRunner.com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Pain is Easy to Forget / LA RUTA

Thu, 29 Oct 2020 09:30:00 +0000

Pain is easy to forget, says Louise Kobin, 4x La Ruta race winner. In this episode, our first in the La Ruta series, Louise and Spartan Up La Ruta series host Roy Wallach introduce you to the 3-day, cross-country mountain bike race known as La Ruta. In this episode, you’ll learn about Louise’s first La Ruta race, specifically...

-A deep dive of the 3-day race and the challenges presented throughout

-Lousie’s mindset after she fell behind by 20 minutes on day two, yet still managed to pull-out a victory

-How every rider falls off the bike a few times during the race, and how to persevere across the jungles of Costa Rica

-How to view fear in the physical sense (i.e., crashing down a hill) and emotionally (i.e., fear of getting tired)

Please enjoy!

SPONSOR

This episode of Spartan Up! is brought to you by TrueForm Runner. Save 10% with the code ‘Spartan 10’ at TrueFormRunner.com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Host: Roy Wallack

Sr Producer: Marion Abrams

You Should Be Breathing Through Your Nose! Journalist James Nestor Explains

Tue, 27 Oct 2020 08:30:00 +0000

James Nestor, author of the hugely popular book "Breath" explains his deep research. Should you be breathing through your nose? The answer is YES! Today on the Spartan Up podcast, He tells Spartan Founder & CEO Joe De Sena how breathing affects your performance. He also explains the history, the science, and some simple steps you can take to improve your breathing.

As Nestor says “If you stick with this, the benefits are profound, you will most likely gain performance, you'll be able to recover more quickly, you'll be able to work out at the same level with the lower heart rate, so you'll be able to push it even more. And they've done this with cyclists, with rowers with ultra marathoners, with so many other people.”

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

How Losing a Loved-one Motivated Gabe Dean's Return to the Mat / COMBAT

Sat, 24 Oct 2020 09:30:00 +0000

Spartan Combat athlete Gabe Dean (@DabeGean) discusses his comeback to the mat, and how the passing of a family member helped motivate his return.

Gabe Dean is an assistant wrestling coach at Cornell - one of the top wrestling programs in the country - and was a 2x NCAA Champion for the Big Red. Gabe recently returned to competition, and that’s the focus of our conversation today. Please Enjoy!

Find out more at https://spartancombat.com/

SUBSCRIBE:

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YouTube: http://bit.ly/SpartanUpYT

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FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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How to keep driving when life throws you a Curveball / DEKA

Thu, 22 Oct 2020 09:30:00 +0000

Adapting to drastic life changes Ryan KentRyan Kent (instagram: dr0p_the_hammer) was a full-time, professional athlete until Covid hit. Now, he’s a full time worker with a pro athlete’s training load. Tune-in to learn how Ryan is adapting to the new normal, while still maintaining his fitness.

SPONSOR

This episode of Spartan Up! is brought to you by TrueForm Runner. Save 10% with the code ‘Spartan 10’ at TrueFormRunner.com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Yancy Culp, Jarod Cogswell

Sr Producer: Marion Abrams

Are your Instincts Holding you Back? Joe De Sena interviews Rebecca Heiss, PhD

Tue, 20 Oct 2020 08:30:00 +0000

Evolution has left you with two basic drives - to survive and to procreate, but evolutionary biologist Rebecca Heiss, Ph.D. tells Joe De Sena how understanding those drives can lead us to overcome fears and achieve success. Fear, says Heiss, is an ancient signal meant to keep us alive, but most things we fear today are not life-threatening. In this interview, she shares tactics to replace you A.N.T.s (automatic negative thoughts), to use triggers to heighten consciousness and to think like a Spartan.

As Heiss says - When life gives you lemons, bite down and keep going.

You can pre-order her book "Instinct: Rewire Your Brain with Science-Backed Solutions to Increase Productivity and Achieve Success " coming out in April.

“my entire field of study is based around understanding why we behave the way we behave based on these ancient stories. Basically I'm here to tell you that your brain is literally wired to survive and have sex. That's it. Two Worlds we live it right? Can I eat that or is it gonna kill me?and can I procreate with that? That's what we’re walking around with most of the time. So how can we use that brain to maximize our efficiency in life?” ~ Rebecca Heiss, PhD

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

How to Take On Your First Trail Race / TRAIL

Sat, 17 Oct 2020 09:30:00 +0000

How do you find the motivation to start your first trail race? Tune-in to hear professional, ultra-racer Mike Wardian (@mikewardian) tackle this question. Mike has set world records for the fastest time for 7 marathons on 7 continents in 7 days, and has also completed some of the most difficult races in the world like the Badwater Ultra.

SPONSOR

This episode of Spartan Up! is brought to you by Athlet Brewing. Place your order today to get free shipping on two 6-packs or more.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Mauri Pagliacci

Sr Producer: Marion Abrams

Building an Expedition Support Crew / ENDURANCE

Thu, 15 Oct 2020 09:30:00 +0000

What goes into success in an expedition or adventure race? One huge element is your support crew. Spartan Up endurance host Johnny Waite talks to Ben Friberg, who has paddled from Cuba to the US and completed numerous ultra-paddle events, about what makes a solid crew. The main lessons in this podcast are:

1 - Planning is Everything

2 - Work with optimists

3 - The importance of preparation

This episode of Spartan Up! is brought to you by Durolane. Visit Durolane.com to learn more.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Addicted to Tech? An Expert Explains How to Overcome It / Adam Alter and Joe De Sena

Tue, 13 Oct 2020 09:30:00 +0000

How many hours a day do you need to use your feet to get to your phone? One? Two? zero? Adam Alter, author of "Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked," has made a study of the outsized influence addictive technology has had on us and some basic steps to counteract it. An associate professor at NYU’s Stern School of Business, his research focuses on judgment, decision-making, and social psychology.

Today on Spartan Up podcast Adam Alter and Joe De Sena, Spartan Race founder, hash out some simple steps to get your relationship with technology back in balance. Joe's involve a phone on a drone you have to chase to use, Alter's are more practical:

Aim for 4 hours a day your phone is not within reach
Spend the first and last hour of the day away from your phone
No screens at dinner, even if you're alone

“It's almost like a gateway. Once you're in there, it's really hard to stop. It's kind of binary, either you don't use these devices, or you use them more than you would like.” ~Adam Alter

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

How to Overcome Self-Doubt with a Six-Time Team USA Wrestler / COMBAT

Sat, 10 Oct 2020 11:13:22 +0000

Kat Shai is a 6x Team USA member for women’s wrestling, She’s competing at the national tournament this weekend, aiming to make the 2021 Olympic team. In this episode, Kat talks self-doubt, her experience with it after the 2016 Olympic team trials, and how to overcome it.

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Improve Your Daily Discipline with Todd Durkin / DEKA

Thu, 08 Oct 2020 09:30:00 +0000

Welcome to the DEKA series here on the SpartanUp podcast. Professional trainer Todd Durkin talks about that all important moment when you don’t ‘feel’ like doing what needs to be done, and how to persevere.

About Todd - Todd Durkin is an internationally recognized strength, speed and conditioning coach, body-worker, author and motivational speaker. He is the founder of Fitness Quest 10 in San Diego, CA, an award-winning health and human performance facility where he works with a high-profile clientele of elite professional athletes including NFL MVPs, Super Bowl Champions and MVPs, Heisman Trophy Winners, Olympic and X-Game Gold Medalists and World Series Champions. Fitness Quest 10 has been named one of “America’s 10 Best Gyms” by Men’s Health 7 times, while Durkin's work there has earned him the industry's highest honors including being named Personal Trainer of the Year by both IDEA and ACE, a four-time Top 100 Most Influential Person in Health & Fitness, the 2017 Jack LaLanne Award winner, and 2018 International Presenter of the Year from Canfitpro representing legacy and impact in the fitness industry.

SPONSOR

This episode of Spartan Up! is brought to you by Lumen. Visit Lumen.Me to order and use the code Spartan 50 for $50 off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Yancy Culp, Jarod Cogswell

Sr Producer: Marion Abrams

Sex is the third pillar of wellness / Cindy Eckert & Joe De Sena

Tue, 06 Oct 2020 09:00:00 +0000

Cindy Eckert has seen incredible success in the pharmaceutical industry challenging the boys club with the “little pink pill.” She and Joe De Sena talk about the crossovers between overall health, diet, and good sex, about challenging the status quo, and her advice for female entrepreneurs going against the odds.

Cindy says " I think that good sex is the trifecta of wellness. We talk about physical health, mental health, and sexual health is a component of that. I mean, that's my perfect Venn diagram, all of those intersecting to be at your best level of performance."

4% of all research dollars are going to women's health, Cindy saw that as an opportunity rather than an obstacle and she invests in products that make women's lives better.

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com.

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon!!

TRAIL / Navigating Mid-Race Rough Patches

Sat, 03 Oct 2020 09:30:00 +0000

Michael Wardian is the first guest on our new Spartan Up Trail running series, Michael is a professional marathon and ultra-marathon racer. He’s set world records for the fastest time for 7 marathons on 7 continents in 7 days, and has also completed some of the most difficult races in the world like the Badwater Ultra. Michael shares expertise on how to overcome the rough patches in races, particularly when those rough patches are related to nutrition and diet. He tells a few stories of his toughest moments, including one in his Olympic trials, and he shares some of the personal techniques he uses for hydration on the trail.

SPONSOR

This episode of Spartan Up! is brought to you by Lumen. Visit Lumen.Me to order and use the code ‘Spartan 50’ for $50 off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Mauri Pagliacci

Sr Producer: Marion Abrams

Eat These Foods During Your Next Ultra / ENDURANCE

Thu, 01 Oct 2020 09:30:00 +0000

Back again, Courtney Dauwalter shares her diet / meal-plan for an ultra-endurance race.

About Courtney: Courtney Dauwalter is an ultra-marathon racing champion. She was named Ultra Runner of the Year in 2018, and has won some of the most prestigious races in the endurance world, such as the Moab 240 and Western States. Follow Courtney at @courtdauwalter.

This episode of Spartan Up! is brought to you by Lumen Metabolism Tracker. Visit Lumen.Me to order and use the code Spartan50 for $50 off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Real Life Lessons from Ancient Greeks / Ryan Holiday & Joe De Sena

Tue, 29 Sep 2020 08:30:00 +0000

Ryan Holiday studies the place where ancient Greek philosophy meets current day high achievers with books like "Lives of the Stoics," "Ego is the Enemy," "The Obstacle is the Way," and "Stillness is the Key." He tells Spartan Race founder the lessons he learned from each of these explorations and how he applies them to his life. From his morning routine, to his thoughts on exercise, and his method and philosophy for writing ten successful books.

How to Build Winning Teams with Army Wrestling Coach Kevin Ward //Spartan Combat

Sat, 26 Sep 2020 14:53:08 +0000

Kevin Ward received a master class in team-building, while working under legendary, Oklahoma State wrestling coach John Smith. Now, Kevin is the head coach at Army and is recognized as one of the premier coaches in the country. In this episode, Kevin shares how-to, tactical advice on how to build teams from the ground-up.

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

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ENDURANCE/ How to Grow Your Endurance with Courtney Dauwalter 591

Thu, 24 Sep 2020 09:30:00 +0000

Courtney Dauwalter is an ultra-marathon racing champion. She was named Ultra Runner of the Year in 2018, and has won some of the most prestigious races in the endurance world, such as the Moab 240 and the Western States. Follow Courtney at @courtdauwalter.

Courtney shares how-to advice on how to grow your endurance. In this episode, we cover…

-Competitiveness doesn’t know genders

-Discovering ultra-running

-How to grow your endurance

-When your normal distance is 100 miles

-How to rest your body and brain, before a bit race

-Courtney’s why

-Courtney’s battle with the mental wall

-Emotional and pain management

-What’s next for Courtney

This episode of Spartan Up! is brought to you by Lumen Metabolism Tracker. Visit Lumen.Me to order and use the code Spartan50 for $50 off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Arianna Huffington: Burnout Is Real with Host Joe De Sena

Tue, 22 Sep 2020 08:30:00 +0000

While building the incredibly successful Huffington Post Arianna Huffington suddenly collapsed. The diagnosis - burnout. Yes, burnout is a real, medical condition and it threatens all of our health.

Over the next few years Arianna explored the consequences, the cure and the prevention of burnout - today it's her life's work. Spreading the anti-burnout gospel through her books like "Thrive" and "The Sleep Revolution" and her company Thrive Global teaching resilience and behavior change.

In this candid discussion, Arianna shares the journey and the pillars of good mental and physical health with Spartan founder Joe De Sena, and asks him to take a look at his own health in a new way.

This episode of Spartan Up! is brought to you by Lumen metabolism tracker — the first device to track your metabolism and provide daily personalized nutrition plans for peak performance. Visit Lumen.me to order and use code spartan50 for $50 off.

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)

Production Assistant - Andrea Hagarty

DEKA / How to Lead YOURSELF - Act it to Be it with Alicia Streger

Sat, 19 Sep 2020 09:30:00 +0000

Business, fitness and leadership coach Alicia Streger joins Yancy Culp and Jarod Cogswell on the DEKA series of Spartan Up. Fitness pro Alicia Streger drives home the importance of acting as if you were your future self AND shares 3 actionable, revenue-generating tips for gym owners.

LESSONS

Trust yourself to make decisions quickly (and nerve second guess yourself after the fat, simply adjust and pivot as required).
Adjust the plan, never the goal
Act As If...Walk as your future self. Have clarity on who you want to be 3 years from now, and embody that person today
Three revenue-generating tips for gym owners

SPONSOR

This episode of Spartan Up! is brought to you by Durolane. Visit Durolane.Com to learn more.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Yancy Culp, Jarod Cogswell

Sr Producer: Marion Abrams

Travis & Mark Macy - Eco-Challenge vs Alzheimer's with host Joe De Sena

Tue, 15 Sep 2020 08:30:00 +0000

Ultrarunning father & son Travis & Mark Macy were excited about the return of Eco-Challenge Fiji and planned to race - Travis on a younger competitive team, Mark on team "Stray Dogs." Plans changed after learning 66-year-old endurance racer Mark Macy was facing Alzheimer's. He’d won the grueling Iditashoe 100-mile snowshoe race and competed in 9 Eco-challenges - but this race would pose a special challenge, but also unique rewards. Joe De Sena, a veteran endurance racer himself, trades tales with Travis and Mark about eco-challenge and about their last meeting when we interviewed Travis about his book "The Ultra Mindset."

LESSONS

Make time for family
Sometimes the risk of avoiding the challenge is greater than the risks the challenge poses.

This episode was brought to you by TrueForm Runner. Visit www.trueformrunner.com/spartan and use the code SPARTAN10 to save 10%

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)

Production Assistant - Andrea Hagarty

The Most Challenging Year of My Life with Mike Amine / COMBAT

Sat, 12 Sep 2020 09:30:00 +0000

Mike Amine is the CEO and president of Wealth Strategies Financial Group. He was an NCAA runner-up in 1988 and competed for a spot on the US greco team in 1992. In this conversation, we focus on a 12-month period that was, as Mike called it, the toughest 12 months of his life.

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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ENDURANCE / Tales from the Amazon Eco Challenge

Thu, 10 Sep 2020 09:30:00 +0000

Deanna Blegg is our guest for this week’s Spartan Endurance episode. Deanna breaks-down the Amazon Eco-Challenge, as well as her background in competitive racing. Specifically…

1:08 Deanna’s first race

04:14 Biathlon & aquathlon racing

06:24 How to reignite the competitive flame

11:50 Age is just a number

15:23 How to manage injuries

20:45 Deanna on the “world’s toughest race”, the Amazon Eco-Challenge

This episode of Spartan Up! is brought to you by TrueForm Runner. Save 10% on your purchase by going to TrueFormRunner.com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Advice from the Ultimate Brain Hacker Jim Kwik with Joe De Sena

Tue, 08 Sep 2020 08:30:00 +0000

As a kid Jim Kwik was the “the kid with the broken brain,” but through curiosity and sheer will he learned to hack his own brain and today is recognized as one of the top brain trainers in the world. “I had three traumatic brain injuries before the age of 12. I had very poor focus. I was put in special classes took me three years longer to learn how to read. My teachers would have been surprised I read a book much less wrote a book.” The author of the best selling book “Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life,” and founder of Kwik Learning tells Spartan founder Joe De Sena the most important things to include in your morning routine, but more importantly - what NOT to do. As always, De Sena wants to knowKwik’s origin story, whether doing hard things now strengthens your brain for later challenges, and how nutrition and exercise affect the brain. Listen in for the answers.

“There's no limit to our determination to our ability to solve problems, no limit to our creativity, our imagination, our ability to persevere.”

LESSONS

Be the thermostat, not the thermometer
Your mind is receptive in the morning, be careful what you feed it
Struggle is an essential part of developement

This episode was brought to you by TrueForm Runner. Visit www.trueformrunner.com/spartan and use the code SPARTAN10 to save 10%

LINKS

https://kwiklearning.com/

https://www.limitlessbook.com/

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)

Production Assistant - Andrea Hagarty

DEKA / The Origin Story with Joe De Sena

Sat, 05 Sep 2020 09:30:00 +0000

Welcome to the DEKA series here on the SpartanUp podcast. On today’s episode Jarod and Yancy interview Spartan CEO and founder, Joe De Sena. In this episode you’ll hear about

TIME STAMPS

1:30 The origin story of DEKA

3:35 The warpath to impact 100m lives through fitness

5:01 Why DEKA

8:21 The grind to creating DEKA

12:53 DEKA is for the masses

15:19 Joe on going through the DEKA course

22:53 Why the gym is the shrine of the athlete

30:09 The future & impact of DEKA

This episode of Spartan Up! is brought to you by TrueForm Runner. Save 10% on your purchase by going to TrueFormRunner.com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Yancy Culp, Jarod Cogswell

Sr Producer: Marion Abrams

ENDURANCE / How to Choose a Team for Your Next Endurance Event

Thu, 03 Sep 2020 09:30:00 +0000

Deana Blegg is our guest for this week’s Spartan Endurance episode. Deanna recently competed in the Amazon Eco-Challenge Fiji. She’s a veteran endurance racer and in this episode we talk about why and how to choose a team for your next endurance-event.

This episode of Spartan Up! is brought to you by TrueForm Runner. Save 10% on your purchase by going to TrueFormRunner.com/Spartan.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Does Quitting make you More Likely to Quit? Joe De Sena asks neurosurgeon Dr. Mark McLaughlin

Tue, 01 Sep 2020 08:30:00 +0000

A brain surgeon, author, and wrestling coach Dr. McLaughlin knows how obstacles affect your body & mind. He explains the science behind quitting and its effects on the brain, and why it’s critical to overcome obstacles. We get good at what we do, which includes quitting. Through his life experiences, he’s learned to metabolize fear using what he calls “Cognitive Dominance.” It allows you to make quick decisions in stressful situations, something we all need! Don’t be limited by fear and always keep challenging your brain!

LESSONS

You are what you repeatedly do
Challenge your brain
Follow your circadian rhythms
Don’t let fear limit you
You can metabolize fear in a healthy way

This episode was brought to you by TrueForm Runner. Visit www.trueformrunner.com/spartan and use the code SPARTAN10 to save 10%

LINKS

https://www.markmclaughlinmd.com/book

TIME STAMPS

0:25 Joe intros this episode

1:20 TRUEFORMRUNNER.COM intro

1:50 Interview begins with wrestling

3:00 His family's history & beginnings of weightlifting

7:15 The psychology of quitting

9:00 Challenging your brain

12:00 Parenting strategies

14:00 Training good habits

15:30 Earn your breakfast

17:10 Camp Spartan on Youtube

18:15 TRUEFORMRUNNER.COM break

19:45 Rites of passage

22:45 Limitations of fear

25:30 Overcoming anxiety of perceived failures

27:00 Cognitive dominance and advanced situational awareness

28:00 A map to metabolize fear

29:00 Alchemy in transformation

30:00 Quadrants of the subjective and objective

32:00 Go towards your fear

33:00 Joe debriefs what he learned

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)

Production Assistant - Andrea Hagarty

Embrace Discomfort //Spartan Combat

Sat, 29 Aug 2020 09:30:00 +0000

Matt McDonough is a 2x NCAA champion for the University of Iowa and a 3x All American. In this episode, we talk about embracing discomfort for the sake of your goals and dreams. Enjoy!

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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How to Win the Caring Game / DEKA

Thu, 27 Aug 2020 09:30:00 +0000

Welcome to the DEKA series here on the SpartanUp podcast. Chris Hinshaw is our guest for episode two. For those of you who missed episode one, Chris is one of the top coaches in the world, a former professional triathlete and the founder of Aerobic Capacity. In this episode we focus on how to win the caring game.

TIME STAMPS

1:14 - How to win the caring game

05:08 - Winning the caring game with different types of athletes

12:42 - Role of the coach during CV19

This episode of Spartan Up! is brought to you by Honey Stinger. Use the code HSSPARTAN2020 at HoneyStinger.com to save 30% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Yancy Culp, Jarod Cogswell

Sr Producer: Marion Abrams

What Data tells us About Optimal Performance with WHOOP's Will Ahmed & Joe De Sena

Tue, 25 Aug 2020 08:30:00 +0000

Should you eat before bed? What’s the best time to train hard? What’s the simplest way to improve sleep? Can respiration rate changes identify COVID 19?

Three pillars: strain, recovery, and sleep are vital to succeeding peak performance says WHOOP founder Will Ahmed. We are all trying to become the healthiest versions of ourselves - yet there are some physiological indicators that can’t necessarily be felt but can be measured. In fact, groundbreaking data from WHOOP tracking enabled a PGA tour pro golfer to identify COVID before he had any known symptoms. Information is power, and in this interview, Ahmed shares data patterns gleaned from hundreds of thousands of users that you can implement today. Should you eat before bed? What’s the best time to train hard? What’s the simplest way to improve sleep? Will says- measurements can motivate!

LESSONS

Develop a sense of curiosity
Train optimally
Use information as a preventative tool
Strain, recovery & sleep are the three pillars
Routines are key
You can manage things you measure
Measurements can motivate
Sleep consistency is paramount

This episode is brought to you by Honey Stinger

HONEYSTINGER.COM CODE: HSSPARTAN2020

LINKS

https://www.whoop.com

TIME STAMPS

0:45 honeystinger.com intro

2:15 Continuous health monitoring

3:15 training optimally

4:15 cutting weight properly

5:15 the flintstone model

6:15 what you can measure & may not feel

7:15 research on covid-19

9:15 monitoring as a preventative tool

10:15 improving sleep

12:45 information as power

14:00 honeystinger.com break

15:00 what metrics they monitor

16:45 recovery levels

17:45 Whoop Journal

19:15 building a routine

22:15 measuring can motivate

23:15 resting is vital in recovery

25:00 green means go

27:30 Joe’s morning method

29:00 key tips

31:30 honeystinger.com close

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)

Production Assistant - Andrea Hagarty

Why You Should Cross -Train to Build Endurance // Spartan Endurance

Sat, 22 Aug 2020 09:30:00 +0000

Welcome to the Spartan Endurance series here on the SpartanUp podcast. Our second episode features Patty Alcivar, who is a competitive racer, mountaineer and boxer. She’s training to be the first women to climb 7 summits. In this episode we cover...

TIME STAMPS

2:48 - Balancing workouts with 2 full time jobs

5:50 - Why cross-training to build endurance

9:25 - Keep moving forward no matter what

12:07 - Using sports to train for life

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

How to Improve Workout Consistency / DEKA

Thu, 20 Aug 2020 09:30:00 +0000

Welcome to the Spartan DEKAFIT series here on the SpartanUp podcast. Our first guest is Chris Hinshaw, who is one of the top coaches in the world, a former professional triathlete and the founder of Aerobic Capacity. In this episode we cover,

TIME STAMPS

2:39 Taking ownership in your training

5:48 How to survive your first month of training

8:13 Why DEKAFIT serves the fitness generalist

10:33 Adding variety to your training

12:44 How to set attainable challenges in your workouts

16:29 Everyone isn’t ultra competitive and how to set workout challenges appropriately

This episode of Spartan Up! Is brought to you by Athletic Brewing. Get free shipping on two six-packs or more.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Yancy Culp, Jarod Cogswell

Sr Producer: Marion Abrams

The Two Essentials to Success with Ed Mylett & Joe De Sena

Tue, 18 Aug 2020 08:30:00 +0000

Ed Mylett is one of the fifty wealthiest individuals under fifty - what has been his strategy? In this episode, Joe De Sena challenges you to find the two essential elements. In Ed’d life he first found his catalyst, what motivates him. Mylett’s mantra became “Bella’s Wedding.” After a doctor gave him advice, he used that as his way to navigate decisions - will this help or hurt my ability to walk my daughter down the aisle? It’s the process and the pursuit of his goals that truly gives him joy. Winning is actually an art form. This episode will reframe how you view success and make you realize you are always able to do one more!

LESSONS
1. Find your catalyst aka “Bella’s Wedding”  
2. Understand leverage 
3. Learn linking & anchoring  
4. The joy is in the pursuit  
5. Help others 
6. Winning is an art form  
7. TRUST the process 
8. Don’t avoid pain  
9. Find passion  
10. Feed your identity  
11. Believe that you deserve what you want  
12. Self confidence is keeping promises to yourself  
13. Always do one more  

This episode is brought to you by ATHLETICBREWING.COM for free shipping on two six-packs or more

LINKS
https://www.edmylett.com

TIME STAMPS
1:00 Joe tells us what we are going to learn today
2:00 ATHLETICBREWING.COM intro
2:30 Interview begins with Ed & his fitness regime
4:00 Conversations around testosterone
6:30 A wakeup call around health: “Bella’s Wedding”
9:00 Pleasure versus pain
10:00 Finding leverage & the Spartan Paradox
12:00 The joy of pursuing goals
14:00 Redifining crazy
15:45 Most important thing is to help others
17:30 Mentoring at an orphanage
19:30 How do you demonstrate what success looks like?
20:45 ATHLETICBREWING.COM break
24:00 Winning as an art form
27:30 Always more to give
30:00 Missionary work
32:00 Tips for those who have to much comfort
33:00 Tips for those who have to “fight for milk”
36:30 Believe that you deserve what you want
38:30 Always do one more
39:30 What Joe got from this interview

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena
Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)

Production Assistant - Andrea Hagarty

When Visualization Becomes Detrimental to Performance//SPARTAN COMBAT ep 013

Sat, 15 Aug 2020 09:30:00 +0000

J Jaggers is the associate head wrestling coach at Ohio State. He’s a former 2x NCAA champion and has coached the Buckeyes since 2010. In this episode, we talk about the moment when visualization becomes ‘to much’. When it becomes all encompassing and is a detriment to performance. Enjoy!

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

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Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

How to Spend 16 Days on a Mountain // Spartan Endurance ep 001

Thu, 13 Aug 2020 09:30:00 +0000

Welcome to the Spartan Endurance series here on the SpartanUp podcast. Our first guest is Patty Alcivar, who is a competitive racer, mountaineer and boxer. She’s training to be the first women to climb 7 summits. In this episode we cover...

LESSONS

Get out of your comfort zone to overcome personal hardships
How to persist when you’ve spent 16 days on a mountain dealing with uncontrollable elements
Having a clear purpose removes obstacles & distractions
Sports psychology practices for the endurance athlete

TIME STAMPS

1:21 What attracted Patty to endurance

2:39 Training for the Breakneck Marathon

4:17 Boxing is all about endurance

6:00 Persistence when you’re at your limit

10:22 Fighting the elements / spending 16 days on a mountain

18:07 Sports psychology practices for the endurance athlete

22:40 Seeing your goal before it happens

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

The Secret Formula for Success / Joe De Sena & the Supercoffee Brothers

Wed, 12 Aug 2020 00:51:46 +0000

Mom would send them off to Kindergarten with a uniquely motivating message: Kick Today’s A**! The DeCCio brothers, Jake, Jim, and Jordan credit her two-part strategy - hard-driving competition and a priority on being nice - with the incredible success they are seeing today with the business they started in their dorm room.As you might guess they are also focused on health. Maybe you saw them pitch Supercoffee, a healthier alternative to many of the sugary options out there, on Shark Tank. Joe De Sena invited them to visit his Vermont farm (the birthplace of the Spartan Races,) run up his mountain, and be on the podcast. What did he want to know? How were the three men raised, and how they run their days today to maintain that level of success and fitness?

Today’s question - did your parents throw you out the door every morning? How were you raised?

LESSONS

You’re never too young to Kick Today’s A**
Win & Be Nice
Eat less sugar!
Don’t be afraid to compete
Kids can handle more than you think
Make the leap!

This episode of Spartan Up! is brought to you by Gone Rogue High Protein Chips. Visit Amazon.com or goneroguesnacks.com and enter promo code Spartan 25 for 25% off.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)

Production Assistant - Andrea Hagarty

What’s your Spartan Story? Joe De Sena wants to know.

Wed, 05 Aug 2020 10:27:56 +0000

When you run a Spartan Race, do you look around and wonder about everyone else’s story? Why are they racing? What brought them here? Is this their first race our their 2oth? What was their first Spartan like for them? Well Joe De Sena does… and today two amazing women: Lani Woods of the Unrelenting Humans Podcast and Laura Mignot, the CEO of DFLASH tell us about their journey. You can do more than you think you're capable of, embrace your inner child and get out there!

LESSONS

Follow your passion
Give back
Help others in your community
Don’t be afraid to get dirty
Embrace your inner child
When you do something- go all in
Know what you want & what you don’t want
Choose how you react to challenges
Your stronger than you think you are

This episode is brought to you by Honey Stinger

HONEYSTINGER.COM CODE: HSSPARTAN2020

LINKS

Lani’s Unrelenting Humans Podcast https://pod.link/1511970677

Laura Mignott https://www.lauramignott.com/

Laura’s Reset podcast https://pod.link/1451895613

TIME STAMPS

1:30 Joe says do hard things & get to the farm!

2:20 Honey Stinger Intro

2:40 Lani Woods tells the story of her first Obstacle Race

4:45 Lighting the fire of passion for Spartan Race

7:00 Going for a Delta

8:00 Training others in the community

8:30 Embracing your inner child on the course

9:00 Honey Stinger Break

10:00 Laura Mignot tells her story

11:35 Intimidated by new arena

13:00 Community helping each other

15:00 Putting one foot in front of the other

16:00 Choosing your reactions

16:55 Joe wants to hear your stories !

18:10 Honey Stinger close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

One Leadership Principle to Improve Performance //SPARTAN COMBAT ep 012

Sat, 01 Aug 2020 09:30:00 +0000

Brian Ferentz is the offensive coordinator for the University of Iowa Football team. His father, Kirk, is one of the most successful college coaches of all time. Before his tenure with the Hawks, Brain wrestled in high school, played in the NFL and worked as an assistant coach under Patriots Head Coach Bill Belichick. In this episode, we cover the one leadership principle that can drastically raise your team's performance.

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

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I finally got Joe Rogan! Here's the Story

Wed, 29 Jul 2020 08:30:00 +0000

Every time we ask you "who do you want on the Spartan Up podcast" your answer is Joe Rogan. We finally got him! Here's the story of the 6 year journey AND the questions Joe De Sena asked Joe Rogan, along with insights from some of the guests who have appeared on both The Joe Rogan Experience and with Joe De Sena on Spartan Up: Ben Greenfield, Rich Roll, CT Fletcher, Andrew Huberman, PhD, Jesse Itzler and Gary Vaynerchuk.

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount

Watch Desnea on Rogan https://youtu.be/wCSDF0RNuXY

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye are impressed

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

The Packaged Food Challenge Joe De Sena & Joshua Spodek

Wed, 22 Jul 2020 10:44:02 +0000

How much trash do you create? Professor Joshua Spodek tells Joe De Sena he had been eating packaged food with every meal of his life. One day he decided to take responsibility for his own mess. With every meal, everything we buy from stores, everything we order- we throw something away, and every item of waste you have ever “gotten rid of” still exists in some form, somewhere. Spodek calls Joe De Sena out on his own consumption - and Joe responds. Spodek, a leadership professor at NYU, has embarked on a journey to lighten his impact on the planet by creating as minimal garbage as possible. It has meant, among other things, that at the supermarket he is buying whole fruits and vegetables because everything else has packaging. The added benefit - a more healthy diet. Take responsibility for how you are participating and contributing. Are you a steward of the land and of your community? Can you implement simple tactics to improve your impact? Spartan’s, we all need to take ownership and initiative around our actions. What will you do today?!

LESSONS

Be where you can effect the most change
Be a steward of the land
Be around a community that challenges you
Be resourceful and efficient to fulfill your needs
Be mindful of how much trash you create
Learn to reduce your impact on the earth
Purchase things without packaging
Adapt your tastebuds to what’s healthy and local
Be motivated by internal factors
Be an initiator
Be better & just do !

This episode of Spartan Up is brought to you by Wild Alaskan Company. With wild-caught and sustainable seafood delivered right to your door, it's never been easier to access the best seafood that Alaska and the Pacific Northwest has to offer. Go to https://wildalaskancompany.com and enter promo code SPARTAN on checkout to save $25 off your first order.

LINKS

https://joshuaspodek.com.

His TEDx page: https://joshuaspodek.com/tedx.

Joe De Sena on Spodek’s podcast

https://shows.acast.com/leadership-and-the-environment/episodes/360-sparta-could-make-history

Book: Initiative : https://joshuaspodek.com/initiative

TIME STAMPS

0:00 intro to unpackaging and new podcasts

2:00 WildAlaskanCompany.com intro

2:30 Living in nature and edible forests

4:00 Being a steward of the land

5:00 Transforming kids

7:00 Challenging students at NYU

8:15 Things we can do to be more efficient

10:00 The need to reduce garbage

12:30 WildAlaskanCompany.com break

14:00 Shop.Spartan.Com Be Unbreakable! (Special offer through July 25th)

16:00 Communities strategies on waste

18:00 Figuring out how to reduce how much trash you make

19:30 What can you buy that has no packaging?

21:00 Foraging in the city

22:00 Changing your taste buds

24:00 Walking your talk

25:30 Empowering people to figure it out for themselves

27:15 The meaning of competition

28:30 The rules of engagement with the environment

29:30 Developing skills of an initiator

31:00 Exhausting passing fancies & ideas of a lifetime

32:30 Starting with the emotion

33:10 Why Joe feels uncomfortable

36:00 Just doing & taking ownership of your life

37:10 WildAlaskanCompany.com close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye are farming/ not buying plastic ;)

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

The search for a science-based secret to managing your energy / Joe De Sena & Josh Clemente

Wed, 15 Jul 2020 13:37:18 +0000

Every individual responds differently to what they eat. We all know eating a healthy diet is important, but what is happening on a chemical level inside our bodies? Josh Clemente started out as an engineer and welder at SpaceX to explore the outer atmosphere, but what he realized was most important was monitoring what was going on inside our own bodies. This episode is a great deep dive into what helps and hinders your metabolism, key tips and tricks for stabilizing your glucose response and understanding what it takes to train metabolic flexibility. As Josh says, “you have to put in focus, effort and repetition to develop metabolic health- it doesn't just happen.” Make it happen Spartans!

LESSONS

Individuals respond differently to foods
Measure, monitor and respond to your glucose
Walk after meals
Train your body into metabolic flexibility
Put in the effort to develop metabolic health
Learn dietary flexibility
It’s not just what you eat, it's how you eat it
Understand the consequences of your decisions
Place your actions in context

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount

LINKS

https://levels.link/spartan

https://www.levelshealth.com/

https://www.instagram.com/unlocklevels

https://twitter.com/unlocklevels

ᐧ

TIME STAMPS

0:00 research highlight

0:30 Joe De Sena introduces Josh Clemente
1:30 GoneRogueSnacks.com intro

3:30 Working at SpaceX

5:00 Starting Levels Health

6:15 Continuous glucose monitoring

7:00 Understanding metabolism

8:00 Glucose disfunction

9:15 Individuals response to food

13:00 Real time data to make educated choices

14:00 Exercise after meals for blood sugar response

15:25 Blood sugar responses

16:45 Stored fat

17:30 Metabolic flexibility

19:30 “Bonking” & intermittent fasting

20:30 “fat-adapted”

21:30 Metabolic fitness

22:00 GoneRogueSnacks.com break

24:30 Dietary flexibility

27:00 Glucose excursions

30:00 It's not just what you eat it's how you eat it

31:30 Sleep affects insulin resistance

33:00 Applying control to your decisions

35:00 Listening to your body

37:00 Developing software around glucose monitoring

38:15 Metabolic Fitness Score

40:30 Electrochemical glucose monitoring

42:30 Joe De Sena reviews lessons learned

44:00 GoneRogueSnacks.com close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye are out training their metabolism!

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

The Biggest Upset of All Time //SPARTAN COMBAT ep 011

Sat, 11 Jul 2020 09:30:00 +0000

This week’s episode features an audio documentary - Assembly Fall - produced by our host Ryan Warner. The audio documentary is about the biggest upset in Illinois High School wrestling history. Enjoy!

ABOUT: Dubbed as the biggest upset in Illinois history, Matt Kucala defied the odds and pinned the previously unbeaten Eric Tannenbaum at the 2001 IHSA state finals. Assembly Fall takes an in-depth look at that match and answers the question: is it the biggest upset in state history?

Really enjoyed this one. Hope you do as well.

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Busting stereotypes and Running Ultras with The Mirnavator!

Wed, 08 Jul 2020 08:30:00 +0000

What does an Ultra Runner look like? Sometimes it looks like Mirna Valerio! Mirna, “The Mirnavator,” is busting expectations and stereotypes and she’s on a mission to make trail running, fitness and the outdoors accessible to all. She and Joe De Sena talk about some of the challenges and rewards of being an unconventional runner. “I feel my most human out on the trails.” New to trail running? She shares her 6 key tips to getting the most out of the sport.

Mirna says “I’m not out here to win sh*t, I’m out here to be on trails and show people that … if you have a body like mine you can be on trails too!” Nature, fitness, Spartan races and trail running are for everyone. Have you thought about what you can do to help us on our mission to rip 100million people off the couch? Are you welcoming new and different athletes to our sport? Forget the excuses, don’t be afraid to fail and just get out there - and inspire others to join you!

LESSONS

Live an enthusiastic life
Find the greatness in yourself
Embrace the joy of the trails
The trails are made for all body types
Bring joy to others
Forget excuses
Inspire others
Don’t depend on motivation
Start wherever you are
Give yourself grace, time and be patient!
Do not be afraid to fall
Get a really good pair of trail shoes
Work on your core & lateral & leg strength
Go on the trails with a sense of adventure!

LINKS

https://themirnavator.com/

https://www.spartan.com/en/trail

TIME STAMPS

0:45 Sefra Alexandra introduces the “Mirnavator”

1:30 Wildalaskancompany.com special offer

2:30 Moving to the great state of Vermont

4:30 “Slow As F*ck”

6:30 The “ZoomPocalypse”

8:00 Growing up in a strong community in Brooklyn

9:30 Starting her running “journey”

11:00 Finding the greatness in yourself

12:00 The joy of being out on the trails

13:00 Food as fuel

14:00 The trails are made for all body types

15:00 Forget your excuses- get out there!

16:00 Inspiring others

18:20 Wildalaskancompany.com break

20:00 “A Beautiful Work in Progress”

22:00 Starting wherever you are

24:00 Getting injured and pivoting

27:30 Trail Running tips 101 !

30:00 Adventures in the Copper Canyon

32:00 Tracking her son

35:45 Sefra the Seed Huntress reflects on this awesome episode

37:30 Wildalaskancompany.com close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena & Sefra Alexandra. Johnny Waite & Colonel Nye are out on the trails!

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

How to Improve Your Mental Climate //SPARTAN COMBAT ep 010

Sat, 04 Jul 2020 11:42:47 +0000

Mark Schwab is the former wrestling coach for the Big 10 power Minnesota Gopher wrestling team. In this episode, Mark talks about having a ‘healthy mental climate’ and how to achieve that. Enjoy folks!

Really enjoyed this one. Hope you do as well.

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

How to set and Achieve Audacious Goals with Unbreakable Leadership’s Tyler Jack Harris & Joe De Sena

Wed, 01 Jul 2020 09:34:57 +0000

Tyler Jack Harris set an insane goal, to sell almost three times the number of policies a great salesperson would in a year. Then he did it, for three years straight. When 7 miles was the longest distance he had ever run, he took on two ultramarathons in one week. He completed both. He sets audacious goals and achieves them. WHY? Because he said he would. In this interview, he shares his ultimate sales technique ( which happens to be a form of respect) and his goal attacking process. He sets a goal, simplifies his target, creates an action plan, and goes forth full speed, trampling over any excuse to accomplish the task. It’s your choice, he says, honor excuses or honor your word. Be in service to others Spartans & get it done!

LESSONS

Seek discomfort & the world will deliver pleasure

A safety net is the most dangerous thing you have

You find out what your capable of when there isn't a plan b

It’s your choice to honor excuses or honor your word

To be unbreakable you have to be broken

Your mental capabilities may surpass your physical

Pain is a teacher

Narrow your focus for success

Understand the people you are serving

Set audacious goals & complete them

Make a plan for recovery after accomplishment

Have a team around you

It’s all about offense, defense & strategics

Have an action list

Simplify

Define & honor your story

Have integrity

LINKS

https://www.unbreakableleadership.com/

https://tylerjackharris.com/

Spartan Resilience Academy - SRA be.spartan.com/resilient

TIME STAMPS

0:00 Joe De Sena Introduces the episode

1:30 Wild Alaskan Company

2:45 Interview with Tyler Jack Harris begins: Seeking discomfort

4:30 Dangers of a safety net

5:40 Eliminating options of success

6:30 Unbreakable leadership

8:00 Uncomfortable with being comfortable

10:00 Exposing kids to adversity

12:00 Pain as a teacher

13:20 Wild Alaskan Company info

15:25 Narrowing your focus

16:30 Understanding the people you are serving

18:15 Setting audacious goals

20:25 Ramifications of self-talk

25:05 Declaring identity

26:00 Planning for recovery

27:00 Having a team & an action plan

28:00 Simplifying & creating an action list

29:00 Get moving & it gets better

32:40 Joe De Sena tells us what he learned from Tyler Jack Harris

34:15 Joe De Sena introduces you to Spartan Resilience Academy

35:20 Wild Alaskan Company

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena.

Sefra Alexandra, Johnny Waite & Colonel Nye are still social distancing :)

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

The 10k Hour Rule //SPARTAN COMBAT ep 009

Sat, 27 Jun 2020 17:29:41 +0000

Phil Davis is the former Bellator Light Heavyweight Champion and is currently fighting out of San Diego. In this episode we talk about Phil’s background in wrestling, where he won an NCAA title for Penn State, as well as his transition to MMA. My favorite part of this episode is when Phil talks about the 10k rule and how he applied it to his MMA training.

Really enjoyed this one. Hope you do as well.

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Back from Death C.T. Fletcher Tells Joe De Sena to Live!

Tue, 23 Jun 2020 09:53:51 +0000

6x Powerlifting champion C.T. Fletcher is the original Iron Addict - invincible - indestructible - unbreakable. The tough-talking, weight lifting inspiration to an entire generation has flatlines not once but five times and come back from death’s door to tell us about it. When a heart attack knocked him to the ground, he thought it was lights out for good. The sheer will mirrored to him by his son and his unfaltering mantra of DON’T BREAK brought him back from the brink. People looked up to him and he would never let them down. Appreciate every day and every breath!

LESSONS

Going through difficult times can make you resilient The WILL to live is vital Appreciate every second Breathing should not be taken for granted Waking up in the morning is a gift Have an attitude of gratitude Don’t Break It’s not about you Don’t waste one second of life

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at injection site. You can see full prescribing information at DUROLANE.com.

LINKS Episode one “Don’t Break” with CT Fletcher and Logan Aldrich https://youtu.be/fhyy-DI68k0

CT Fletcher’s Website https://ctfletcher.com

Q&A with CT Fletcher - https://life.spartan.com/post/ct-flet...

GET SPROUTING: To buy a Spartan Up! Sprout Kit go to https://www.trueleafmarket.com/pages/... And use the code SPARTAN10 at check out to save 10%!

TIME STAMPS

2:00 DUROLANE intro

3:30 Facing tough obstacles in life

5:00 A difficult childhood

7:30 Dealing with heart disease

10:30 The baddest man alive

11:45 Getting broken down

12:45 Becoming mortal

7:25 The will to live

20:45 GET SPROUTING with the Seed Huntress

21:20 DUROLANE break

22:45 Gratitude for the gift of life

25:20 Waiting for a transplant

28:00 Stickin around for a new heart

31:25 Not BREAKING

36:15 It’s not about me

38:45 Joe’s fired up

40:00 GET YOUR SPROUTS:

41:30 DUROLANE close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppo...

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena + Sefra Alexandra. Johnny Waite & Colonel Nye are still social distancing. Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2020 Spartan

Alaskan Fishing Boat to UFC Hall of Famer//SPARTAN COMBAT ep 008

Sat, 20 Jun 2020 09:30:00 +0000

Clay Guida is a UFC fighter with wins over Nate Diaz, Anthony Petis and RDA. He’s the former Strikeforce World Champion and is set to fight in his 30th UFC fight this weekend.

What really stood out to me was just how crazy Clay’s path to UFC stardom was. As they say, life only makes sense looking backwards and that’s definitely the case here.

Really enjoyed this one. Hope you do as well.

Find out more at https://spartancombat.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:

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Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

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The Single Best Way to Improve Your Nutrition - Sprouts / Doug Evans & Joe De Sena

Mon, 15 Jun 2020 21:02:04 +0000

Spartans, there are many challenges in this world that don’t have a clear solution, this one does! The importance of food security and good nutrition has never been more obvious than in the last few months. Local access to healthy food can come from a lack of land access or resources. Sprouting seeds solves all of these problems! Seeds are inexpensive and with a simple jar and some water, wherever you live, in less than 4 days you can sprout some of the highest density, bioavailable nutrients there are! Everything that you put into your body is a choice. Raise your standards around what you eat and you will perform at a higher level than you have known. The seeds want to come alive and so do you! It’s time to Sproutin’ Up Sproutans!

Doug Evans tells Joe De Sena how took responsibility for his own life, how he got off the fat, sugar, salt addiction, and finally how he became a guru of sprouting and how you can bring this powerful nutrition into your own life!

LESSONS
Sprouting is easy!
Sprouts are the ultimate “superfood”
Sprouting is affordable + accessible
Sprouting increases nutrient bioavailability
Eat local, nutritionally dense food
Seeds want to come alive
Eat sprouts daily
What you put into your body is a choice

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at injection site. You can see full prescribing information at DUROLANE.com.

LINKS
To purchase Doug Evans “The Sprout Book,” and buy a Spartan Up! Sprout Kit go to https://www.trueleafmarket.com/pages/spartan-podcast
And use the code SPARTAN10 at check out to save 10%!

True Leaf Market offers a huge selection of non-gmo, heirloom and organic seeds since 1974. In addition to vegetable, herb and flower seed, you can find specialty seeds like grains, microgreens seeds, sprouting seeds and growing starter kits of all kinds. *OFFER GOOD THROUGH 6/30/20

To learn more about seed conservation & Sefra Alexandra’s endurance race expeditions as the Seed Huntress:
www.seedhuntress.com

TIME STAMPS
1:00 The Seed Huntress introduces this “seedy” episode
1:30 DUROLANE
3:00 Joining the 82nd Airborne Division
6:30 Finding his “Karate Kid” mentor
8:00 Addicted to fat, sugar + salt
9:30 Switching to a plant-based diet
11:00 Organic Avenue + Juicero start-ups
13:45 Living in a food “desert”
14:15 Welcome to SPROUTING
15:00 Bringing sprouting to the mainstream
16:45 Nutritional value of sprouts
17:45 Spartan sprouts!
18:45 Nutritionally dense, local food
19:20 Spartans, you can sprout anywhere!
20:15 Tools for sprouting
21:45 HOW to sprout
22:15 What happens nutritionally when you sprout?
23:30 Sprouting is easy !
23:45 Visit www.seedhuntress.com to start sprouting!
24:00 DUROLANE Break
25:30 Universal truth: vegetables are good for you
27:00 Adding sprouts to everything
28:45 The vast genius and ingenuity of nature
30:15 Affordability of sprouts
32:30 The Sprout Book
34:30 Medicinal properties of sprouts
36:45 Eating to train
37:15 Raising your standards
39:00 Your gut microbiome
41:30 How to make the transition
44:00 Sefra Alexandra | Seed Huntress expresses her joy ;} !
47:50 DUROLANE

SUBSCRIBE:
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FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena + Sefra Alexandra. Johnny Waite & Colonel Nye are currently sprouting.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Taking Your Opponent to Deep Waters //SPARTAN COMBAT ep 007

Sat, 13 Jun 2020 08:30:00 +0000

Forrest Molinari is a 2x member of Team USA for our women’s wrestling team. She’s vying for a spot on the 2021 Olympic Team. She was fifth at both the 2018 and 2019 World Championships. She was also the 2019 and 2020 US Open champion. Originally based out of California, Forrest attended King University (Tennessee) and was living in Iowa City Iowa at the time of this recording. Enjoy it folks!

Find out more at https://spartancombat.com/

SUBSCRIBE:

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Courageous Conversations: How to Talk About Race with Kwame Christian and Dr. Lara Pence

Thu, 11 Jun 2020 01:18:56 +0000

A 3 step framework. In life, there are countless opportunities to have hard conversations. Whether we are confronting a friend who is struggling with unhealthy behaviors, giving a review to someone at work who hasn’t been meeting their benchmarks, or talking to family members about certain high-octane issues, we are never at a loss to engage in a conversation that requires courage. Today our own Dr. Lara Pence talks with Kwame Christan, the Director of the American Negotiation Institute, about his framework for how to have hard conversations. His three-step method will provide you with incredible tools that will equip you with greater courage and confidence in beginning these hard conversations about race, conflict and the importance of getting to the other side of difficult conversations. Right now, racial injustice and the topic of race in general is at the forefront of many discussions. Many are opting in, attempting to navigate their own experience while listening to the community at large. Others are opting out, unsure of what to say, stuck in analysis paralysis, and hesitant to contribute. The truth is, it’s easy to opt out. But we are Spartans. We opt in when it’s difficult. We move towards obstacles. We call in challenges. And this is no different. But it’s helpful to have some tools to get us started.

LESSONS
Turn passion into persuasion
Have the tools to have the conversation
Create connection
Understand the Compassionate Curiosity Framework
Find confidence in conflict
Acknowledge + validate emotions
Get curious with compassion
Engage in joint problem solving
Seek to understand
Acknowledge your own emotions
Learn to respond versus react
Look at conflict as an opportunity

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at injection site. You can see full prescribing information at DUROLANE.com.

LINKS
https://americannegotiationinstitute.com/
https://americannegotiationinstitute.com/justice/

TIME STAMPS
0:40 DUROLANE intro
3:00 The other side of difficult conversations
5:00 Where people are getting stuck
6:30 Tools to create connection + have a conversation
8:30 What’s holding us back
11:00 Where to start - The Compassionate Curiosity Framework
12:45 What you can do to create change
14:30 Seeking to understand
15:00 DUROLANE Break
17:00 Moral licensing
20:45 Intent as a guide in conversation
22:00 Calling people out verse calling them in
23:40 The vortex of shame
25:45 The need for people to be understood
27:19 Micro-negotiating
30:00 Addressing concepts with kids + teens
35:00 Tools to practice
38:00 DUROLANE Close

SUBSCRIBE:
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FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Guest Host Dr. Lara Pence
Joe De Sena, Sefra Alexandra, Johnny Waite & Colonel Nye are currently social distancing.
Synopsis – Dr. L & Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

How Iranian Refugee Patrick Bet-David is building his own American Dream an interview with Joe De Sena

Wed, 03 Jun 2020 08:30:00 +0000

Patrick was 10 when his family fled Iran as refugees, and now owns one of the biggest privately held insurance companies there is. Patrick Bet-David and Joe De Sena talk today about the value of working hard and making your own way. After a stint in the 101 Airborne, he began his search for the right opportunity. He employed the “Blue Ocean” strategy and created PHP one of the fastest-growing companies in the financial marketplace. He has also become a powerful motivational voice with his Valuetainment YouTube channel taking complex leadership, management, and entrepreneurial ideas and converting them into simple life lessons.

Toward the end of the interview, Bet-David shares his advice for getting through the current economic turmoil.

He gives Joe a preview of the guidance in his upcoming book “Your Next 5 Moves.”

---

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com.

LESSONS
Don't live as a victim
Plan your next five moves
Identify not just a good idea, but the BEST ideas
Lack of movement creates overthinking

LINKS
https://yournextfivemoves.com/
https://www.patrickbetdavid.com

SUBSCRIBE:
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YouTube: http://bit.ly/SpartanUpYT
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FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena & Sefra Alexandra. Johnny Waite & Colonel Nye are currently social distancing.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Scientifically proven better sleep and less stress Andrew Huberman, PhD + Joe De Sena

Tue, 26 May 2020 09:43:08 +0000

Andrew Huberman, PhD runs a neurobiology lab at Stanford University and talks today with Joe De Sena about the brain science behind many of our moods and behaviors. How can you trigger the chemical releases, naturally with behaviors, that will help you sleep better, control stress, and achieve more? It turns out napping is great for memory, recovery, and health, that a simple breathing technique can immediately reduce stress, and dopamine can help you achieve your goals. Dive into what your brain chemicals are actually doing and how to control your internal reward mechanisms. This episode is full of invaluable tips!

LESSONS

Biology is a process not an event
Rest is what rewires your brain
Napping makes you better
Slow wave sleep = deep recovery
Nervous system instructs the immune system
Behavior, diet + supplementation are key
Get sun in your eyes in the morning
Avoid bright lights at night
Exercise early in the day
Learn what works best for you
understand internal reward mechanisms
Learn how to toggle internal switches
Gratitude is a power tool of effort
Laughter is powerful medicine
View the horizon once a day

This episode is brought to you by Honey Stinger. Visit Honeystinger.com and use code: HSSPARTAN2020 to save 30% off.

LINKS

Instagram: @hubermanlab

http://www.hubermanlab.com

TIME STAMPS

0:00 Sefra + Joe social distance intro this episode

1:15 HONEYSTINGER.COM intro

2:30 Neuroscience of napping

3:30 changing your brain & 3 types of rest

5:00 Slow wave sleep + deep recovery

6:00 Carwash for the brain

7:20 How to sleep better

8:20 Behvaior diet + supllemnation

9:20 Setting biological timers

11:40 why to avoid bright lights at night

14:30 benefits of evening light

16:20 patterns of 24 hour cycles

17:20 how diet effects sleep

19:20 Is melatonin good?

23:20 Fasting + it effects on sleep

24:45 Yoga nidra + respiration patterns

26:30 HONEYSTINGER.COM break

30:30 Working with military communities

34:00 Neural burn rate + neuro-chemicals

36:30 internal reward mechanisms

38:40 The how.

40:45 Gratitude vs. compliancy

43:30 Dopamine Reward Prediction error

47:15 Stress mitigation + horizon viewing

48:30 Optical flow

50:00 De-stress breaths

51:15 Joe + Sefra debrief about neural lessons learned

56:45 HONEYSTINGER.COM close

SUBSCRIBE:

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FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena & Sefra Alexandra. Johnny Waite & Colonel Nye are currently social distancing.

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Sticker Mule Co-Founder on Life Principles for Success //SPARTAN COMBAT ep 006

Sat, 23 May 2020 09:30:00 +0000

Anthony Constantino is the co-founder of Sticker Mule, one of the fastest growing internet companies. They count Microsoft, Netflx and Twitter among their clients. In this episode, Anthony talks about how to use principles to guide decision making. Enjoy it folks!

Find out more at https://spartancombat.com/

SUBSCRIBE:

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Hannah Eden and Joe De Sena talk Fitness

Tue, 19 May 2020 08:30:00 +0000

Fitness entrepreneur Hannah Eden, founder of PumpFit, arrived in America with a wild, dark destructive party streak. When she found CrossFit she was able to translate that obsessive behavior into something healthy and positive. Later she created her own program, accessible to all, called PumpFit. Hannah used painful events in her life to fuel her, pushing her limits in challenges like a human-powered 828 mile trip around Iceland. Today she is determined to help people become their best by using their energy effectively to attract attention positively and NEVER QUIT!

How do you get started? Find a protocol - make a plan the night before for the day ahead, structure will change your life! Enjoy this episode, forget excuses, and always take time to focus on you!

LESSONS
Become who you are
Attract attention positively
Don’t quit
Use your energy effectively
Transition negatives to positives
Power through pain
Find protocol , structure and a plan
Always keep moving
Take time to focus on you

This episode is brought to you by Honey Stinger. Visit Honeystinger.com and use code: HSSPARTAN2020 to save 30% off.

LINKS
https://heftraining.com
https://www.pumpfitclub.com

TIME STAMPS
0:15 Social distanced intro
1:05 HONEYSTINGER.COM Intro
1:30 Interview begins with Hannah Eden
2:45 Hannah’s road from rebel to fitness
4:45 Photography & a dark streak
5:45 Saved by CrossFit- the pivot
6:50 Negative attention vs. positive attention
9:00 Spartan & CrossFit as modern religions ;)
9:45 Transference of energy
11:25 Starting a functional fitness training space
12:00 HONEYSTINGER.COM Break
13:15 Creating a digital platform & training app
15:00 Running around Iceland’s Ring Road
18:20 Using a negative to fuel positive action
19:50 Putting pain in a different place
23:15 Finding immense productivity during this “pause”
25:00 Stepping up to the plate and taking on new roles
26:00 Tips & tricks to stay motivated - forget the excuses!!
26:30 Sefra & Joe social distance discuss this great interview

SUBSCRIBE:
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Avoiding Mental Pitfalls //SPARTAN COMBAT ep 005

Sat, 16 May 2020 09:30:00 +0000

Gene Zanetti is the founder and CEO of Wrestling Mindset, a mindset training company that works with wrestlers of all ages (youth - Olympians) to fine-tune the conversation that goes on between the ears. The focus of our conversation is how to avoid common mental pitfalls, such as self-pity, negative self-talk, and judging success based on wins and losses. Enjoy it, folks!

Find out more at https://spartancombat.com/

SUBSCRIBE:

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YouTube: http://bit.ly/SpartanUpYT

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Mini: What Goes Wrong when we Compare Ourselves to Others / MIND

Wed, 13 May 2020 10:25:33 +0000

Our society really struggles with comparison. We scan and we scroll through the social feeds of others and often wind up putting ourselves in a position of comparison. If insecurities within us get activated, which normally happens, we can wind up feeling pretty poorly about ourselves. There are a few things to do that can help you move away from comparison, including understanding it’s root and really asking yourself what you’re looking for when you find yourself going down that rabbit hole.

LESSONS:

Comparison can be a huge struggle for many of us and activate deep insecurities.
Remember that comparison can be rooted in the initial need for belonging. If you are comparing, might you want to be connecting?
Take a good look at your behaviors. You may need to hit the pause button on those that exacerbate comparing behaviors.
Ask yourself, What am I really looking to find when I compare?

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

Dan Gable: I Needed That Loss // SPARTAN COMBAT ep 004

Sat, 09 May 2020 09:30:00 +0000

Dan Gable is the most popular American wrestler of all time. As a wrestler, he was undefeated through high school and college before losing his last collegiate match. He rebounded to win a world title in 1971 and the Olympics in 1972 without surrendering a single point. He was the head coach at the University of Iowa for 21 years and during that time, won 21 straight Big 10 titles and 15 NCAA titles. In this episode we focus on Gable’s loss to Larry Owings and how that shaped and molded the rest of his career.

Find out more at https://spartancombat.com/

SUBSCRIBE:

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Mother's Day Special with Janine Shepherd Resiliency Coach & the Spartan Up Team

Fri, 08 May 2020 19:11:34 +0000

On this special Mother's Day episode Joe De Sena talks with Janine Shepherd. She was training with the Australian Ski Team, positioned to be headed towards the Olympics, when a tragic accident sent her to a spinal ward for 6 months. She was forced to shift everything she thought defined her. She has led her life by the concept that a broken body is not a broken person. Through her dedication to Hope Theory- where hope is a cognitive skill- based on goals, pathways and agency- she guides us to cultivate resilience within ourselves. At the end of the episode hear what Joe De Sena and the rest of the Spartan Up team learned from their mothers!

What does Janine advise to thriving in the difficult times we are facing? One way is to create goals with soul. You want to be striving towards something that you really look forward to and that has you racing out of bed. Be optimistic and have gratitude towards the work that you GET to do. Remember, those around you especially your kids are learning their models of resilience by watching you.

Next - start your day with a gratitude practice. Morning is best because it sets your day on the right track EARLY. Then ask - what would make today great?

An last, strength is not just about the body, it’s truly about the mind. It’s important to practice “self-compassion” breaks and realize that with dedication and positivity you can Accomplish anything. Janine has become a mother of three, an extremely accomplished pilot and a true shining beacon of resilience.

Refrain your brain, develop a ritual of gratitude - especially for the mothers out there on this special Mother's Day episode!

This episode is brought to you by ATHLETICBREWING.COM for free shipping on two six-packs or more

LESSONS

Strength comes from the body and MIND
It’s about what is inside
Hope is a cognitive skill
Children learn resilience from those closest to them
Cultivate resilience within yourself
Gratitude works
Take self-compassion breaks
It’s about goals, pathways + agency
Have things that you looking forward to
Have a goal wit soul
Social distancing is a privilege
It’s about optimism, positivity + gratitude
If you can’t change your situation- change your attitude!

LINKS

Save 20% on her course "Build an Unshakable Core” with code SpartanUp

https://www.schoolforresilience.com/courses/building-an-unshakable-core

LINKS

https://janineshepherd.com

TIME STAMPS
0:00 Team introduction to this special Mother’s Day episode

0:40 ATHLETICBREWING.COM intro

1:30 “Janine the Machine” + the Australian Ski Team

3:00 surrendering to the accident + seeing a sign

4:00 What is strength?

5:00 The mind + creating a resilient life

7:00 Hope Theory

8:00 Ritual of gratitude

11:15 The importance of self-compassion breaks

11:45 ATHLETICBREWING.COM break

12:55 Interview begins with tree huggin’

15:00 Becoming a pilot

16:00 Goals, pathways + agency

18:00 Goals with Soul

21:00 The richness of painful times

22:30 social distancing as a privilege

23:30 Optimism, positive + gratitude

25:30 The podcast team discusses Janine’s interview

29:00 The podmates discuss the greatest lessons from their moms

36:50 ATHLETICBREWING.COM close

SUBSCRIBE:

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YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Johnny Waite, Colonel Nye, Sefra Alexandra & Dr. L

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: The Importance of Your Contribution with Dr. Lara Pence

Wed, 06 May 2020 10:50:51 +0000

Each and every one of us is on this planet for a reason, and we all have a unique contribution to make. In today’s climate of comparison, we can often get caught up in what others are doing and attempt to emulate them, whereby ignoring what our own contribution might be or how our individuality matters. It is important that we all recognize that it IS the uniqueness of each of us that matters and in order to meet your own purpose you must show up fully for who you are rather than attempt to be someone else.

LESSONS: We each have a unique contribution to make in this world. When you compare ourselves to others and attempt to be like someone else, the world not only loses out on who you are but you also lose out on the benefit of true authenticity. During these times, remember that your contribution matters - no matter how small you think it might be. We need to you to show up for yourself so that you can show up for others.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan

The World’s Strongest One Armed Man Logan Aldridge

Tue, 05 May 2020 08:30:00 +0000

At 13 years of age Logan lost his arm in a wakeboarding accident - has that limited his life? Nope- not at all! You may not be able to control the adversity you face, but that doesn't mean you don't control your destiny! In this interview, he discusses how he will never accept the expectations of others and is dedicated to spreading awareness and opportunities through education. Logan says you have to accept the reality of the situation, be grateful for the abundance that you have, be mindful what you focus on, and always keep learning. As he states, “the deterrent or the interest (of what I do) does not come or stem from having one arm or what I'm capable of doing- it’s just what I'm interested in and I will figure out the rest later.” As his mom said right after the accident- “Logan, it’s just an arm.” You are more capable than you believe and can conquer any obstacle on the course or in life.

LESSONS

Accept the reality of the situation
Be mindful of the words you use
Be grateful for abundance
Be mindful what you focus on
Live in a “growth mindset”
Always keep learning
Don’t accept the expectations
You're more capable than you believe
Conquer obstacles on the course and in life

This episode is brought to you by 5.11 Tactical https://www.511tactical.com/

LINKS
- Adaptive and Inclusive Training Certificate Course
https://www.adaptivetrainingacademy.com/adaptive-inclusive-training-course/
- Adaptive Training Academy homepage
https://www.adaptivetrainingacademy.com/
- ATA Instagram account:
https://www.instagram.com/adaptivetraining/
- My personal Instagram account:
https://www.instagram.com/aldridgelogan/

TIME STAMPS

0:00 Sefra Alexandra introduces this episode at Bob Ross’s lake

0:34 5.11 TACTICAL intro

1:00 Joe introduces this weeks guest

2:00 Losing his arm at 13

3:15 Accepting the reality of the situation

4:30 Dealing with initial disbelief

5:45 It’s just an arm

7:45 Having a supportive community

9:15 Fixed versus growth mindset

11:15 Adaptive athletes in competitions

12:20 5.11 TACTICAL Break

13:40 Weight training & corporate America

15:00 Starting a 3D printing company with prosthetics

16:00 Working to inspire others around health & wellness

17:00 Functional training for quality of life

19:00 Spreading awareness and opportunity for adaptive education

20:40 Demonstrating what’s possible & motivation

22:30 Believing in your capabilities

24:00 A tale from Normandy beach

25:30 Unstoppable ambition

27:00 Adaptive Training Academy goes online

29:50 Sefra the Seed Huntress reviews lessons learned

31:30 5.11 TACTICAL Close

SUBSCRIBE:

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YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena & Sefra Alexandra

...Johnny Waite & Colonel Nye are social distance canoeing

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Learning to Walk Again //SPARTAN COMBAT ep 003

Sat, 02 May 2020 09:30:00 +0000

Mike Barwis is a strength and conditioning guru. He’s trained Olympic athletes in over 40 sports, works with pro teams such as the Red Wings and Mets, and is the CEO of Barwis Performance Centers. On this episode, we focus on the work Mark did with Brock Mealer. Brock was involved in a car accident in 2009 and was paralyzed from the waist down. After 2 years of physical therapy, Brock was unable to walk. Then he met Mike Barwis. Tune in to hear the full story.

Find out more at https://spartancombat.com/

SUBSCRIBE:

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YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

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Kwame Christian How to Negotiate Everything - Live ZOOM recording

Fri, 01 May 2020 09:30:00 +0000

Kwame Christian is a master negotiator, and he is all about helping you become one too. He is the bestselling author of "No One Will Play With Me - Finding Confidence in Conflict", and host of the #1 negotiation podcast in the world, "Negotiate Anything". We cover much more than just business negotiation in this episode, focusing on family and personal dynamics that may be especially challenging in current times.

This episode of Spartan Up is brought to you by Wine 4 Runners, learn more at Wine4Runners.com/spartan

Key Takeaways

We are always negotiating

Generosity is on of the best negotiation techniques

Listening is so important

Unarticulated expectations lead to disappointment

Negotiation skills can be learned ad practiced

Shifting from Fear of Failure to Fear of Regret

Best Things in Life are on Other Side of Difficult Conversations

Time Stamps...

1:20 Interview starts

3:00 What drew Kwame to negotiation

4:00 What is Negotiation

5:07 Negotiation skills

6:31 Kwame's Podcasts - A FREE resource, including one specifically for women

7:30 How to recognize a negotiation situation

8:43 How to best approach a negotiation

9:18 Why generosity is one of the best negotiation techniques

10:34 Importance of listening

12:10 How to build reciprocity

14:30 Everything is a negotiation

15:20 Family negotiations during lockdown

16:06 UNARTICULATED EXPECTATIONS

16:45 #1 Reason for Breakdown of Relationships

17:58 Best way to initiate sensitive conversations

19:01 Different communications styles and needs

21:07 Giving somebody something they can't give themselves

21:55 What is empathy and why it matters

25:00 Ike's Question : mistaking my kindness for weakness

27:15 Framing the conversation

29:35 Two Parts of Negotiation : Value Creation and Value Dividing

31:10 Marion's Question : elaborating on how to approach value dividing part

32:08 Example of sticking to your position while still being curious

36:28 How to Practice Your Negotiation Skills

37:30 Asking for Feedback after difficult conversations

39:30 Being successful without being articulate

40:42 Shift from Fear of Failure to Fear of Regret

42:13 Viewing Conflict as Opportunity

44:00 Biggest myth about body language

45:55 Letting go of a bad opportunity to find the right opportunity

47:00 Best things in life are on other side of difficult conversations

50:20 Importance of perspective and space

53:18 Recognizing our patterns of conflict and pre-negotiating challenging situations

54:10 Jen Goodman book : "Freeing Yourself From Conflict"

55:24 Kwame's contact info and resources

SUBSCRIBE:

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YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

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Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Zoom Session producers – Marion Abrams & Johnny Waite

Hosts: Johnny Waite, Marion Abrams, Sefra Alexandra & Colonel Nye

Mini: How to Get Things in Control with Dr. Lara Pence / MIND

Wed, 29 Apr 2020 12:08:00 +0000

When things feel really out of our control, we often move into a position of helplessness. We can operate from a victim mindset, throw our hands up, and believe that we’ve got zero power. The truth is, there are absolutely going to be times in your life when things happen outside of you that are not in your control. However, there are ways that you can shift your perspective to give yourself a sense of greater control. By considering the things that are in your control and implementing greater agency over your emotional response, you can put yourself in the driver seat again.

LESSONS: Sometimes there will be things in your life that you cannot control - when this happens perspective is key. Exercise self-agency by thinking of all the things that you can control, rather than what is out of your control. Remember, something that you can always control is your emotional response. So respond to your own emotions with clarity and strength.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/

James Altucher and Joe De Sena: What are They Doing Now?

Tue, 28 Apr 2020 09:30:00 +0000

Entrepreneur, chess master and angel investor James has had a number of great successes, used his winnings and then found himself back at zero again. Each of these times he used his creativity and ingenuity to find another opportunity and make it happen. Life is like an ultra marathon with many peaks and valleys to ascend and descend. Enjoy it all! Sometimes it's not even about being the smartest, but about being the most agile.

LESSONS
90% of communication is non-verbal
Be able to play with possibility not certainty
Three skills to money: making it, keeping it, growing it
Investment decisions and deciding correctly
Combine skill sets to create something unique
Podcasts are the wild west of radio
When you get knocked down, keep getting up
Take “two steps back” to observe your situation
Exercise your creativity muscle daily | write 10 ideas a day
Enjoy difficult situations
You don’t have to be the smartest, be the most agile

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount

LINKS
The James Altucher Show https://omny.fm/shows/the-james-altucher-show

TIME STAMPS
1:25 GONEROGUESNACKS.COM intro
3:15 Changing behaviors
6:00 The backdoor into the Ivy Leagues
10:00 College Card start-up
12:00 Changing business climates in quarantine
13:30 Shifting to the remote landscape
15:00 Owning a comedy club
16:15 HBO & building websites for Fortune 500
18:15 Three skills to money
20:15 Going broke & 9/11
21:05 GONEROGUESNACKS.COM break
22:20 Software to model the stock market
23:30 Writing financial books
25:20 Combing skill sets to forge something new
27:00 The Wild West of radio
28:45 bad economy & uncertainty
30:34 Taking two steps back
31:30 Exercising creativity & 10 ideas a day
36:00 How to start a podcast
39:45 Cultural ultra marathon runner

SUBSCRIBE:
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YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena. Sefra Alexandra, Johnny Waite & Colonel Nye are at his comedy club, social distance of course.
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty
* 300 is a number we honor here at Spartan ;)

Even Olympians Have Self-Doubt // SPARTAN COMBAT ep 002

Sat, 25 Apr 2020 09:30:00 +0000

Do you ever sit and wonder if the elite among us experience self-doubt? I know I do and on this episode we talk with 2008 Olympian Andy Hrovat about a trying 14-month period of his life leading up to the 2008 Olympic trials. During that time Andy lost and regained his place on Team USA. The big takeaway for me is that we all experience self-doubt and by battling through those fears and insecurities, we become a different person in the process.

Find out more at https://spartancombat.com/

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YouTube: http://bit.ly/SpartanUpYT

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Fear is Nothing to Fear with Kristen Ulmer - Live Zoom recording

Fri, 24 Apr 2020 09:52:21 +0000

Kristen Ulmer knows a lot about fear. As one of the top extreme skiers in the world, Kristen has stared at death and dropped in anyway. But she says her scariest time ever was when she thought her marriage was over, and that the prospect of starting a speaking career was as terrifying as any mountain. In this episode, Kristen shares experiences and lessons that appear in her bestselling book “The Art Of Fear : Why Conquering Fear Won’t Work and What To Do About It” and personal stories from her extraordinary life. She also says “Smart people learn from their experience. Really smart people learn from people who have learned from their experience, and I have a LOT of experience!”

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS: Zoom Session producers – Marion Abrams & Johnny Waite Hosts: Johnny Waite, Marion Abrams, Sefra Alexandra & Colonel Nye

Mini: Building Mental Flexibility

Thu, 23 Apr 2020 12:55:18 +0000

We train our bodies and focus on flexibility so that we prevent injury, recover better, and perform at our optimum. But we must also build mental flexibility for the same reason: It prevents us from getting stuck, helps to build resilience, and allows us to perform better in life. There are a few ways that you can work on building this cognitive flexibility. First, challenge the norm. Certain ways of thinking may be in place because “it’s always been that way.” Challenge this by exposing yourself to new ways of doing and thinking. Practice tolerating the discomfort you feel by doing this more regularly and your capacity for mental flexibility will increase!

LESSONS:

Mental flexibility is important because it allows you to shift perspective and tolerate that which feels different.

Increase your mental flexibility by doing things a new way and putting yourself in a position of challenge.

The more exposed you are to situations that challenge your current line of thinking the stronger your cognitive flexibility will be. .

SUBSCRIBE:

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YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

How Spartan is Facing Challenge: Joe De sena, Carola Jain & Mike Lunardeli

Tue, 21 Apr 2020 08:30:00 +0000

The world is facing a new paradigm and as a global events / racing company we at Spartan have had to pivot and pivot quickly to adapt. Today Joe De Sena, our host & the CEO of Spartan, speaks with Spartan’s Chief Marketing Officer Carola Jain and our host Col. Tim Nye speaks with Spartan’s VP of Merchandise Mike Lunardeli. We ask how Spartan as a company and a culture is stepping up to face its current business challenges. We have been learning & talking about resilience, performance under pressure, and facing up to difficult challenges for years on this podcast - now we get to see Spartan put these lessons into action. What has been going on from the inside and how as a company and global community we are forging forward and taking on obstacles as they arise. Until we can race again, the trends have shifted to online content, home gyms and a massive surge in the desire to own your own equipment. Spartans will come back from this, a stronger community than ever. Take care of eachother, take care of yourself and keep moving! Aroo.

LESSONS

Pivot quickly
Take care of your community
Be creative with content
Try new things
Build a good team
Train where you are
Find the best version of yourself
Keep moving!
Give it your all

LINKS

https://shop.spartan.com/

This episode is brought to you by WINE4RUNNERS.COM/SPARTAN

TIME STAMPS

0:00 The pod team introduces this special episode via zoom

2:35 WINE4RUNNERS.COM/SPARTAN intro

3:05 Interview begins with Spartan CMO Carola Jain

3:55 the reality for Spartan

5:05How to keep a largely furloughed staff motivated

6:40 How kids are understanding this situation

7:40 How do we take care of our community

8:55 A 50,000 ft view of what’s going on at Spartan

9:05 Shifting to online content & demand for equipment

13.55 Spartan at the forefront of social media reframing

15:40 Assessing the “new normal”

17:25 Two areas Joe feels like he “failed”

19.25 WINE4RUNNERS.COM/SPARTAN break

20:25 Part 2 begins with Colonel Nye & VP of Merchandise Mike Lunardeli

19:25 Getting people to find a better version of themselves

21:55 How Spartan Merch began & developed

23:55 Positioning Spartan as a global fitness brand

25:55 Best sellers - and providing global access

27:25 Shifting landscape with the shutdown

28:55 New trend of creating home gyms

33:55 working overtime and giving it our all

35:55 discounts & race deals- optimism & hope

38:05 The Colonel, Johnny, Marion & Sefra discuss the interview

42:35 Spartan Up community leaning in everyday at 2pm EST on zoom : 510-734-9695

44:25 WINE4RUNNERS.COM/SPARTAN Close

SUBSCRIBE:

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FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena & Sefra Alexandra, Johnny Waite & Colonel Nye

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Define Your Ethos // SPARTAN COMBAT ep 001

Sat, 18 Apr 2020 09:30:00 +0000

Learn how to build and define your personal philosophy with the Iron Cowboy, James Lawrence. James completed 50 Ironman distance races in 50 states in 50 days. As a kid, James wrestled throughout high school and into college before embarking on a life as a world-renowned ultra-distance athlete.

Find out more at https://spartancombat.com/

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Mark Divine talks readiness for VUCA (volatile, uncertain, complex, and ambiguous ) Times

Fri, 17 Apr 2020 09:00:00 +0000

From our Live Zoom chat: There is a reason Mark Divine is one of the rare podcast guests we have featured twice! He is “an expert in human performance as it is displayed in mental toughness, leadership and physical readiness” and a powerful communicator with awesome lessons for all of us. A retired Navy Seal, he has created SEALFIT, The Unbeatable Mind, written several bestselling books and is a much sought after speaker and teacher.
His wisdom and bulletproof demeanor are especially reassuring in this crazy time, and he shares immediately applicable techniques and strategies to stay healthy and productive.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Zoom Session producers – Marion Abrams & Johnny Waite

Hosts: Johnny Waite, Marion Abrams, Sefra Alexandra & Colonel Nye

Mini: Getting Less Isolated with Dr. Lara Pence

Wed, 15 Apr 2020 08:30:00 +0000

Social isolation can lead to some super unhealthy patterns that we have to be careful of falling into. It can always have a profound impact on our mood and our willingness to engage socially in the future. When you find yourself isolating it’s important to remember that at some point you will need to step out of isolation in order to better serve your mental health. Taking that first step can be hard but it is necessary to say YES to that invitation that you would prefer to avoid (rather this is through an e-meeting or in-person). It’s also an important step to consider what led you to isolating in the first place.

LESSONS:

Social isolation can lead to decreased mood and greater experiential avoidance of connectedness.
In order to move away from being socially isolated you must sometimes take the first step of saying ‘yes’ to gathering that you would prefer to say ‘no’ to.
Evaluate and dig into why you isolated in the first place in order to understand what systems were at play caused the social avoidance.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

Mike Wardian | The Guy That Won the Quarantine Backyard Ultra (and some other BIG races)

Tue, 14 Apr 2020 11:17:02 +0000

Legendary ultra-runner Mike Wardian is back on Spartan Up! Last time he had just broken the fastest 50K on a treadmill while on the Spartan Cruise. He holds the record for the fastest time for 7 marathons on 7 continents in 7 days; fastest marathon and 50K on an indoor 200-meter track; fastest Marathon as Spider-Man & Elvis; fastest Leadville 100 mile and Pike's Peak marathon double and ran the grueling Marathon des Sables-appx 150 miles in the Sahara desert in Morocco more than once. This is a great interview that digs into the mindset necessary to push through these remarkable challenges. Mike says he went to depths he never thought possible and says once you “come out the other side of that, your not the same person and that’s special.” Enjoy

LESSONS

Design your training to be more difficult then the challenge you are facing
Obstacle immunity informs every facet of life
There is always something positive you can get from any experience
Persevere & overcome
If at first you don’t succeed- try again & dig deep
There’s always a way
Always keep growing
Learn lessons from adversity
Don’t silo your experiences
Get out there & run
Do something hard everyday

LINKS

http://mikewardian.com/

TIME STAMPS

1:05 Interview begins with tales of the Spartan Cruise

2:20 Clip of Spartan Cruise

3:15 Round two & breaking a world record

4:50 Running the major marathons

6:00 Embarking on a 50 miler

7:30 THE MARATHON DES SABLES

10:30 A once in a lifetime experience- twice

11:30 World Marathon Challenge

13:20 break

14:30 Training regiment- making marathons hard
16:30 overcoming a challenge

19:00 Making it on the podium of Marathon Des Sables

20:00 Coming back to work to a hijacked ship

22:30 Insights from difficult situations

24:00 Running across Israel

26:45 Joe gives a recap of the interview

29:30 Do something hard everyday & tell us about it!

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena & Sefra Alexandra -Johnny Waite & Colonel Nye were off training for an ultra

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Mark Metry on Overcoming Social Anxiety / Interview with Joe De Sena

Wed, 08 Apr 2020 09:44:41 +0000

We are all feeling isolated right now - but that will end. Mark tells Joe De Sena about the tools he used to change his trajectory. As a young boy Mark moved to the U.S. with his family from Egypt and found he was very socially isolated. For the next decade his diet and behaviors fostered an unhealthy lifestyle that fueled his social anxiety. After a certain point he had had enough and did the deep work to get over what was limiting his life. At only 22 years old he's now sharing what he learned. In his podcast Humans 2.0 and his new book “Screw Being Shy,” he gives us the tips and tricks we need to crawl out of our shell and into a confident social paradigm that fits you.

Lessons
1. Don’t mind uncertainty
2. Have discipline around technology
3. Surrender your ego
4. Eat healthy it will change your brain
5. Address social anxiety
6. Address the hardware of the body
7. Vocal tonality and body language give off social cues
8. Exposure therapy
9. Tackle life one bit at a time

This episode of Spartan Up! is brought to you by Honey Stinger. Made with organic honey and delicious ingredients, Use code HSSpartan2020 at Honeystinger.com for 30% off and Sweeten the burn.

LINKS:
Mark Metry https://www.markmetry.com/

Join the Spartan Up team on our Zoom chats, details on Spartan Up Podcast Instagram and Twitter

Time Stamps
0:00 Joe introduces
0:55 Honey Stinger break
1:20 Interview begins
3:00 Manufactured adversity
4:30 Entrepreneurial from a young age
5:30 Engaging a young audience
6:30 Using phone as a coping device
7:15 Forgotten art of boredom
8:15 Flow state mimicked with technology
9:45 Discipline and frameworks around phone etiquette
11:17 Spartan Up! Zoom everyday 2-3pm
12:17 Honey Stinger break
13:13 interview continues with upbringing
14:30 Dealing with health issues
16:00 A decade of social
Isolation
17:00 Surrendering your ego
18:00 Changing health and diet
19:00 Mental health consequences of processed food
20:00 Food industries marketing ploys
21:20 Addressing social anxiety
23:30 Growing up as group creatures
24:20 Spartan Race creates collective shared experiences
25:30 Advice for social anxiety
27:00 Joe discusses the mind body connection

Mini: Learn to Communicate Better with Dr. Lara Pence

Thu, 02 Apr 2020 08:30:00 +0000

Communication is so important in getting our own needs met and effectively assisting others. When we experience stress or during times of uncertainty, our communication can be one of the first thing that suffers. We are often flooded with emotions which make it difficult for us to dial in on effective communication. There are a few key things to keep in mind in order to maintain good levels of communication. Being clear with the ones around you is always important in delivering a message, as is creating steps along the way. And lastly, try to keep a clear and calm tone in the way you communicate.

LESSONS:

Communication can often suffer during times of stress and chaos.
Dial in on your communication and work on building these skills through the following:
1. Be clear.
2. Provide steps in your communication.
3. Avoid curse words or intense tones - remain calm.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

This 98 Year Old Has the Perspective You Need Right Now - Dan Crowley

Tue, 31 Mar 2020 16:05:47 +0000

You may be feeling the challenge. This interview with Dan Crowley, Bataan Death March survivor, will remind you that we must as a culture reframe our frame of reference. Yes, this time has limited our freedoms, invoked fear and changed the paradigm of our daily life as we know it…. Yet, there are elders in our midst that have dealt with truly unthinkable horrors and come out on the other end even more resilient.

This week we revisit one of the most important interviews in Spartan Up history. Dan Crowley’s is a 98-year-old WWII POW, survivor of the horrific Bataan Death March, and a delightful man. Faced with unfathomable torture, he is truly one of the most resilient, remarkable and optimistic human beings we have had the privilege to meet. This extended episode tells a dark tale in the world’s history, yet, his smiling jovial face shows the true and utter strength, grit and resolve of our species. It was our honor to be able to capture this important story and share it with all of you.

In this time of personal confinement, find the hope and positivity to keep your spirits high and inspire those around you! We will get through this- march on.

LINKS:
Save $50
https://www.freshmealplan.com/spartan
Code: spartan50

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Colonel Nye Dr. L & Marion Abrams… Sefra is planting a victory garden in the face of current obstacles…
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Mini: The Value of Interdependence with Dr. Lara Pence

Thu, 26 Mar 2020 11:07:45 +0000

During times of stress and unpredictability, there is often no more important value than the value of interdependence. Interdependence is the recognition that I can rely on you and you can rely on me. For whatever reason, many of us have come to believe that reaching out to others for support is weakness or a demonstration of incompetence. In truth, using the support around you and offering support in return is a huge measure of strength and courage. Give yourself permission to reach out for help, ask for something that you need, and benefit from the value of interdependence. LESSONS: Interdependence is the acknowledgement of reciprocity in support - I need you, you need me. Utilize your support system by reaching out and expressing your needs. Don’t be afraid to ask for what you need. There is strength in being able to lean on others for help and also being strong when others need to lean on you.

Marko Cheseto - The World's Fastest (happiest) Double Amputee

Wed, 25 Mar 2020 12:41:49 +0000

Marko Cheseto is one of the happiest people I've ever met! He came from Kenya to Alaska on a running scholarship, but while he was there he lost both legs to frostbite. Today Marko holds the record for the fastest Marathon by a double amputee - he's fast! In this episode he tells his story, but also shares some really great advice for making the best of difficult times.

Let me know what you think!

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Twitter @SpartanUpPod

Instagram @SpartanUpPodcast

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena, Colonel Nye, Dr. Johnny Waite & Sefra Alexandra are doing immunity burpees & washing their hands :)

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

UPDATE - How to overcome this COVID-19 crisis - Stay STRONG, SAFE, PRODUCTIVE & POSITIVE!

Fri, 20 Mar 2020 11:16:38 +0000

Obstacle immunity is a credo of this community and together we will adapt and overcome! Now more than ever we need to be positive and beacons to those around us. We must be solution focused and not fall into the traps of fear. You’ve got this Spartans. Together we are Spartan Strong and will overcome this invisible obstacle. Now is the time to be of service and retrain yourself in the new skills needed.

In this special episode we will hear advice from 10 EXPERTS in medicine, mindset, food, business, community preparedness and mindfulness. To the Spartan Community, globally we are facing an obstacle like never before and never has it been more important to remember and implement all the resiliency lessons we have learned over the five years of doing this podcast. In this special episode we check back in with experts across the fields of physical, mental and medical wellness to give you the best tools for your toolbox to accept and adapt to this challenge. The overarching message is to stay informed, but still stay productive!

These experts have excellent advice that will give you great strategies to implement a healthy and productive response to this pandemic.

Don’t be scared, be prepared! And don’t forget to breathe!

EXPERTS & TOPICS FEATURED ON THIS EPISODE:

- Dr. Paul Kilgore - Infectious Disease specialist // Medical info for Spartans
- Joe Polish - founder Genius Network & Genius Recovery // 4 tools to stay balanced + book recommendations
- Corinna Coffin - Spartan Pro Athlete & Registered Dietician // Easy healthy recipes you can make even if you have limited access to ingredients.
- Dr. Stephen Cabral - Board-certified doctor of Naturopathy // De-stress protocol
- Nada Milosavljevic MD host of Spartan Health //Natural Immunity boosters
- Jesse Levin - Founder of Tactivate // Community action & the Readiness Collective - Your responsibility
- Zach Even-Esh - Underground Strength // workouts anywhere
- Lonnie Mayne - Red Shoes Living // putting things in a positive light
- Amy Swift Crosby - Co-Founder Body Squad and Host of State of the Universe // Suggestions for Small Businesses navigating a Complicated Time
- Johnny Waite - Spartan Up co-host // What next?

Stay Strong. Stay Positive & Wash Those Hands!

LINKS:

Dr. Paul Kilgore http://quantitative-health.com/

Genius Recovery https://geniusrecovery.org/

Corinna Coffin https://www.instagram.com/cscoffin13

Dr Nada mentioned these episodes

ZINC https://www.youtube.com/watch?v=hBseaQTBh3E&t=84s

Natural Treatments to Boost Immunity https://www.youtube.com/watch?v=U8mCc5nwcyE&t=3s

Dr. Stephen Cabral https://stephencabral.com

Jesse Levin - Tactivate https://www.tactivate.com/

Zach Even-Esh https://www.instagram.com/zevenesh/

Lonnie Mayne https://lonniemayne.com/

Amy Swift Crosby http://www.smartypeople.com/

Stay Strong. Stay Positive & Wash Those Hands!

Thank you for listening. Let us know what you think, should we do more episodes like this? We’re easy to find on twitter @SpartanUpPod and instagram at @SpartanUpPodcast

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Twitter @SpartanUpPod

Instagram @SpartanUpPodcast

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena, Colonel Nye, Dr. Johnny Waite & Sefra Alexandra are doing immunity burpees & washing their hands :)

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: Building Resilience Around Stress with Dr. Lara Pence

Wed, 18 Mar 2020 09:30:00 +0000

Dr. Lara Pence says: Stress is something that we all encounter and learning how to be resilient to stress can be one of your most important skills. It’s important to remember and consider that stress isn’t going away anytime soon. Often we imagine that “life will get easier” but sometimes it just doesn’t. What does get easier? Our ability to manage and become more resilient. How do we do that when it comes to stress? It all starts with acknowledging and accepting stress. It’s not going away so let’s embrace it. And then we move into physical and mental fuel that can keep you accelerating during stress.

LESSONS: Move into a state of radical acceptance when it comes to stress. It’s not going away so develop a mantra around it. Make sure your physical health is on point. Fuel your mind with content that makes you feel resilient and more capable of handling the stress that is on your plate.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Mark Pattison from NFL to 7 Summits

Tue, 17 Mar 2020 11:54:27 +0000

Mark Pattison was catching touchdown passes in the last minutes of games to stadiums of 100,000 plus thousand people. Playing football at a high level taught him how to think big and step into fear. When his NFL career ended, what was next? It’s not easy to leave a job and identity like that. After a pivot to what became a successful marketing and import, export business - Mark Pattison decided that how things looked from the outside mattered less than how he felt on the inside. He wanted to truly follow his passion for the mountains. Here is where his Seven Summits mission began, to attempt to be the first NFL player to successfully hike the tallest mountain on each continent. Today he is 6 mountains in. He was preparing to summit Everest this summer, but just like many of us, COVID-19 changed his plans https://www.markpattisonnfl.com/category/blog/ . But he still knows preparation means opportunity!

LESSONS

Shift your internal questions
Be goal oriented
Adjust, adapt, change and pivot
You can’t control mother nature
Your greatest strength can also be your greatest weakness
Preparation means opportunity
Be authentic and true to what your going after
Step into your fear
Love the process
Fail to plan, plan to fail
Train, train, train
Hone your nutrition
Always go after your dreams, never give up

LINKS

https://www.markpattisonnfl.com/category/podcast/

https://www.markpattisonnfl.com

TIME STAMPS

1:38 Interview begins with a bear through his race

3:00 Playing in the NFL

6:00 Going off the cliff

7:30 Rechanneling energy towards business

10:00 Shifting your questions

10:49 Adjust, adapt & pivot

11:40 the Seven Summits mission begins

13:30 Finding a mentor, mapping it out & flying to Africa

15:00 Challenges, tragedies and joys of the many summits

16:20 Denali

19:00 Greatest strength is also greatest weakness

23:00 Antarctica

24:30 His why. Step into your fear.

25:30 Loving the process

27:40 Summitt Fever

28:50 Fail to plan, plan to fail

29:40 Seven summits smoothie

31:08 What’s next - The South Pacific & the highest point in every state

34:50 Sefra & Joe talk about how you play to level of those with you in the room

36:50 Push to exhaustion

38:22 “Getting to the top is optional getting down is mandatory!”

39:00 Let us know what your Seven Summits are!

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Sefra Alexandra & Dr. Johnny Waite

Colonel Nye

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

A Spartan's guide to facing crisis & COVID-19 - Be safe, strong & productive

Fri, 13 Mar 2020 23:16:15 +0000

Advice from 20 EXPERTS in medicine, mindset, food, business and mindfulness. To the Spartan Community, globally we are facing an obstacle like never before and never has it been more important to remember and implement all the resiliency lessons we have learned over the five years of doing this podcast. In this special episode we check back in with experts across the fields of physical, mental and medical wellness to give you the best tools for your toolbox to accept and adapt to this challenge. The overarching message is to stay informed, but still stay productive! Do the projects you have been putting off, celebrate this time with family and loved ones, harness new skills like cooking at home or designing your own home workout routine.

These experts have excellent advice that will give you great strategies to implement a healthy and productive response to this pandemic. Don’t be scared be prepared! And don’t forget to breathe!

EXPERTS FEATURED ON THIS EPISODE:

Dr. Paul Kilgore,(Quantitative-Health) Jonny Waite, Anthony Trucks (Identity Shift), Mike Bledsoe (The Strong Coach), Sarah Lipton (Genuine), Dr. Lara Pence (Chief Mind Doc & Licensed Clinical Psychologist), Katie Jones (Food Heroes Podcast),Joe Polish (Genius Network), Ben Greenfield, Dr Danielle Roberts,MD, Dr. Jen Welter (First female NFL coach), Brian Johnson (Optimize), Sefra Alexandra, Anders Varner (Barbell Shrugged), Zach Even-Esh, Shana Lee (The Soul Frequency), Laura Gassner Otting (limitless), and Charlie Engle.

Obstacle immunity is a credo of this community and together we will adapt and overcome! Help each other, protect yourself and Wash Those Hands!

Thank you for listening, to Charlotte Miles for recording a message from Joe desena in Sparta Greece and to Carrie from Yaya podcasting for help with the edit. Thank you also to the experts whose tips we were not able to get into this episode and to all of you for listening and doing your part. Let us know what you think, should we do more episodes like this? We’re easy to find on twitter @SpartanUpPod and instagram at @SpartanUpPodcast

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Field Recording - Charlotte Miles

Additional Audio Editing - Carrie from YaYa Podcasting

Host: Joe De Sena, Colonel Nye, Dr. Johnny Waite & Sefra Alexandra are doing immunity burpees & washing their hands :)

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: Moving Fear into Confidence with Dr. Lara Pence

Wed, 11 Mar 2020 08:30:00 +0000

One of the best ways to build confidence is to utilize your fear of something and move through it with courage. Although some believe that courage is the absence of fear, this couldn’t be further from the truth. Courage is about being afraid but doing anyway - and from this we build confidence because we can reflect on that which we have accomplished and create a library of moments in which we see our greatness arise. Reality testing is another great way to build and tap into confidence that might already be there. By truly asking yourself questions like, What am I good at?, and seeking truth in our reflection we can create opportunities for us to have perspective on our strengths. LESSONS: Courage builds confidence, and courage is at play when we are afraid of something but we do it anyway. Try to use your fear as an opportunity for confidence building and use positive self-talk to get you through. Reality testing is a very healthy way to also build confidence. Reality testing includes taking a deep look at what you feel vs. what is fact. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan

Questions & Answers with Joe De Sena

Tue, 10 Mar 2020 08:30:00 +0000

Have a question for Joe or anyone on the Spartan Up team? Here is your opportunity. Voice message or text 1.917.924.3002 and we’ll answer the best questions in another Q&A episode. This is a quick episode with some powerhouse advice from the gritty man himself. As Joe says, any day we get to wake up on this side of the dirt is a good day! Enjoy - smile - move that needle forward in your endeavors and send us your questions! Make them hard ones- Joe’s up for the challenge!

LESSONS

It takes a village: include others in teaching your children
Spend time with those close to you in the present
Burpees get rid of anxiety
Stick with the things that matter
Move the needle forward on a daily basis
Spend your time going after the big “game”
Cash is king
Investing: wait till there is “blood in the streets”
Involve customers in funding your product/ service
In a difficult challenge: dust off & move forward
Make sure to smile

LINKS

Want to ask Joe a question yourself?!

Text or Voice message 1.917.924.3002

BOOK RECOMMENDATIONS

Reminiscences of a Stock Operator by Edwin Lefèvre

Think and Grow Rich by Napoleon Hill

TIME STAMPS

0:00 Joe wants your questions!

1:30 How do you get your kids to listen to you?

2:10 What would you change from the past?

2:30 More countries in the Midwest?

2:50 How do you deal with anxiety?

3:00 How do you remain focused?

3:50 Why did you join social media?

4:30 Best financial advice?

5:15 Don’t chase the ridiculous bubbles- wait till there is blood in the streets!

5:50 Creative ways of raising money?

6:15 How to overcome bankruptcy?

6:30 Send us your questions via voice texts: 1.917.924.3002

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

The Colonel, Dr. Johnny Waite & Sefra Alexandra are there in spirit !

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: Listening for Learning with Dr. Lara Pence

Wed, 04 Mar 2020 09:30:00 +0000

Host Dr. L says: There is a saying that God Gave Us Two Ears and One Mouth for a Reason. The notion: That we were born to listen more than we were to talk. In today’s society, the ever-present social media platform has given many a vehicle to use their voice, put out their message, and be heard. And, at the same time, as a society we are losing the art and skill of listening when our focus becomes ‘what can i say?’ instead of ‘how can I listen?’ In order to building back up the skill of listening, we must practice listening by being mindful about how we relate with others, and through truly dropping our own ego when we are in a position of listening. LESSONS: Building the skill of listening requires a mindful approach, one in which we are paying attention and working towards true engagement. Try being present with whom you are listening to by avoiding thinking about what you are going to say next or how you might sound and just practice hearing what they are saying. Engage in perspective shifting and cognitive flexibility by listening to podcasts or other audio sources that challenge your own position. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan

David Meltzer talks Relationship Capital with Joe De Sena

Tue, 03 Mar 2020 09:30:00 +0000

Doctor, Lawyer or failure - those were the 3 options David Meltzer's mother laid out for his future. After seeing his mother’s financial struggles, he picked a fourth - RICH. Straight out of the gate he was phenomenally successful, living the proverbial dream, until the walls came crashing down in 2008. He had lost his center. Lucky for him - his wife called him out. This shift had him reassess his values and shift his focus to 4 central principles: gratitude, forgiveness, accountability & inspiration. He realized that it’s all about attention to intention and the most important thing is to help others. His mission: make a lot of money to help a lot of people and have a lot of fun.

Mini: Why You Choke

Fri, 28 Feb 2020 09:30:00 +0000

Guest host Patrick Sweeney, the Fear Guru, is back for week 4. Now it's time to use neuroscience for peak performance. It doesn't matter if your career is on the line, or you're playing for the club tennis championship - choking is part of competition. It's your body's biological response to stress that can all too often derail you from your ultimate goal. Patrick explains the neuroscience behind why this happens and gives you several proven strategies you can put to work today to help use fear as fuel for your peak performance. #FearIsFuel

Learn More: Patrick’s latest book at www.FearIsFuel.com Patrick on Instagram @TheFearGuru Spartan Up Podcast on Instagram @SpartanUpPodcast

Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform FREE because you listen to the Spartan Up podcast! Go to Learn.Spartan.com then click REDEEM in the top menu, enter the code PODCAST and create a new account.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS: Producer – Marion Abrams Host: Patrick Sweeney

Mini: Making a Morning Routine that Works with Dr. Lara Pence

Wed, 26 Feb 2020 09:30:00 +0000

The morning is one of the most important times of the day. It’s when we set our intentions, decide what tasks require our time and energy, and establish a foundation of perspective that will guide us throughout the next 12 hours. So doesn’t it make sense to treat this time with care? We think so. There are three things to keep in mind when your eyes open and you step out of that bed (on the right side that is!). First, what can you do for your body? How can you activate the physical parts of yourself that will be called upon during the day and awaken your body? Next, what do you plan to do for your brain? How will you activate a mindset that can hold for the entire day? And lastly, what is the best next step that you plan to take to move your decisions and responsibilities forward?

LESSONS:
Morning time is critical for you to set intentions for the day and start off on the right foot.
You have the ability to control your response to the day so begin my controlling your actions in the morning.
Keep these 3 areas in mind:
Body - plank pose, wall sits, stretching, burpees? How will you awaken your physical being in the morning?
Brain - journalling, favorite podcast, excerpt from a book? How will you awaken your mind?
Best Next Step - you’ve got a bunch of decisions that will need your attention so what is the best next step that you can take so ensure you are making the right choices?

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

Raul Villacis tells his secret to regaining your EDGE with Joe De Sena

Tue, 25 Feb 2020 09:30:00 +0000

Being left behind at a young age by parents searching to create a better life might be what drove Raul Villacis to become a real estate millionaire… but with that success came new challenges. When life finally became comfortable, he lost his edge. Raul has covered a lot of ground. For him the solution starts with his unique morning ritual and the decision to live every day like a hunter. Those are the secret oil and sharpening stone that keep his razor-sharp edge.

What about balance? For Raul it’s a myth. In this interview, he explains to Spartan founder and CEO Joe De Sena how he integrates everything 100%, how he takes life 100 days at a time and why digging deep into emotional pain is so important! Want to win and bring it to the Next Level? You must be willing to make sacrifices! That's what you'll learn in today's episode of Spartan Up Podcast.

LESSONS

Create a system for your life
Build habits
Be on the hunt- go out there and get it
Rituals is what creates who you are
Be willing to sacrifice to win
Live your life 100 days at a time
Adapt, adjust & execute
100% integration into everything you do
Find your edge
Find people that push you & hold you to a higher standard
Find motivation through the pain

SpartanX Leadership is a one-day event where masters of industry meet to collaborate, connect, and learn resilience skills for optimal team performance. https://www.spartanxleadership.com

LINKS

http://www.nextlevelexperience.com/edge

https://raultheedge.com

TIME STAMPS

0:00 Joe introduces this episode with resharpening your edge

2:00 Interview begins with creating a system for your life

3:15 Entrepreneurs as modern day hunters

3:45 How rituals create who you are

5:00 The willingness to sacrifice to win

6:30 The inner drive that lets you know you can do anything

7:45 The morning ritual

9:00 The power of visualizations & letting go

10:00 Compartmentalizing your life into 100-day blocks

11:00 Adapting, adjusting & executing

12:15 The myth of balance vs. integration

13:25 SpartanX Leadership break

14:00 Interview continues with Next Level Experience

16:30 Sharing deep emotions & finding your edge

18:00 Having people that push you & hold you accountable

19:50 Finding motivation through the pain

20:45 Hitting the buttons of emotional pain

21:45 Joe recaps how Raul helps put the edge back into your life

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

The Colonel, Dr. Johnny Waite & Sefra Alexandra are off sharpening their edge

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: The Fear Guru tells you how to Own Your Day

Fri, 21 Feb 2020 09:30:00 +0000

Guest host Patrick Sweeney, the Fear Guru, is back for week 3. How can you own your day, every day? With a morning routine. In this episode Patrick shares the morning routine he’s optimized since learning some of the basics at the US Olympic training center when he was a world-class rower training for the Olympics in the single scull. His first step alone will help you sleep better, think clearer and actually live longer. He also gives you the science why his routine works – this isn’t bro science this is the latest cutting edge research put into daily practice.

Learn More: Patrick’s latest book at www.FearIsFuel.com Patrick on Instagram @TheFearGuru Spartan Up Podcast on Instagram @SpartanUpPodcast

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS: Producer – Marion Abrams Host: Patrick Sweeney

Mini: The three "C"s of Success with Dr. Lara Pence

Wed, 19 Feb 2020 09:30:00 +0000

When you’ve got something big on the horizon that matters to you - a race, a presentation at work, a meeting with your boss - it’s important to go into it with a strategy in mind so that you can be as successful as possible. The Three C’s of Success are one way to enter into the arena of an experience with confidence, courage, and clarity. Each principle will give you that extra edge that you’re looking for as the nerves and insecurity begins to stir. LESSONS: Moving into something that matters to you with a strategy is always an important tactic to consider. Try these 3 C’s to Success: Confidence : Building confidence through a positive affirmation or mantra. Courage : Try to imagine you’ve completed the task and the primary gain that you will experience. That will help you have courage and not let fear hold you back. Clarity : Clearing your mind of those negative thoughts and insecurities is key. Imagine that they are clouds drifting by or cars zooming past on the highway. Don’t get too attached!

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

The first female coach in the NFL: Dr. Jen Welter w/ Joe De Sena

Tue, 18 Feb 2020 09:30:00 +0000

Jen Welter became the first female coach in the NFL. How do you achieve a goal when there is no roadmap? A commitment to greatness in each moment. “ if we can change football, we can change the world.” says Dr. Jen Welter. She never listened to the doubts of others and at 5’ 2” went toe-to-toe on the field and got up after every tackle. She broke the glass for female athletes in this sport and as she said - breaking glass is contagious. Earning a Masters in Sports Psychology and PhD in Psychology, she has pioneered communications strategies that has her players leaning-in. Hips, wrap & drop the mic on this awesome episode.

LESSONS

Hips, wrap & drop
Step up to every challenge that is put in your way
Believe in yourself- it keeps you going
Don’t let dollars define you
Don’t listen to what others tell you you shouldn’t/ couldn’t do
When you're tackled in life- get back up!
Commit to being great in every moment
Diversity is strength: pure muscle to pure hustle
Unify your vision & goals
Communication is a choice: lean-in
Own who you are- love your brand of crazy

SpartanX Leadership is a one-day event where masters of industry meet to collaborate, connect, and learn resiliency skills for optimal team performance. https://www.spartanxleadership.com

LINKS

https://www.jenwelter.com

TIME STAMPS

0:00 Joe De Sena introduces this week’s episode about carving your own path

1:15 Interview begins with Dr. Jen Welter- 1st female NFL coach

3:00 Learning her fathers mentality of how to face fear- playing rugby

4:30 Hips, wrap & drop

6:00 Playing pro football for 15 years- stepping up to the challenge

7:00 The strong belief that keeps you going- not letting dollars define you

8:00 There’s no game a women cannot play

9:00 People will always think an undefined path is crazy

10:00 Going head to head with the males in training camp- shifting her destiny

11:00 What you learn from getting tackled- scratching to get back up

12:45 Catching the former Dallas Cowboys coaches attention

13:45 Learning about herself & being offered a coaching job

14:35 Being drop-kicked to success

16:00 Contacting the Cardinals & getting invited to OTAs

18:00 SpartanX Leadership break

18:30 Interview continues with committing to being great in every moment

19:45 Diversity is strength- pure muscle to pure hustle

23:00 Learning to communicate in a different way: lean-in

24:00 Own who you are

25:30 Loving your brand of crazy

26:50 Joe recaps this awesome interview & how to fill in the gaps

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

The Colonel, Dr. Johnny Waite & Sefra Alexandra are off at spring training

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: What are your FEAR “tells”?

Fri, 14 Feb 2020 09:30:00 +0000

Guest host Patrick Sweeney, the Fear Guru, is back for week 2. Now that you know that the survival instinct is driven by the amygdala, our 2 million-year-old operating system and anytime we feel a threat it tries to take over, what can you do about it? Learn the two ways that we make decisions in life – the one that leads to shame, regret and failure, and the other way, the Spartan way, that leads to growth, happiness, success and fulfillment. To know when those critical decision points present themselves you’ve got to find out what your fear tells are – that’s what Patrick shows you in this episode.

Learn More:

Patrick’s latest book at www.FearIsFuel.com

Patrick on Instagram @TheFearGuru

Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform free because you listen to the Spartan Up podcast! Go to Learn.Spartan.com and use the code PODCAST

CREDITS:

Producer – Marion Abrams

Host: Patrick Sweeney

Mini: Giving Great Advice with Dr. L

Wed, 12 Feb 2020 09:30:00 +0000

Host Dr. L says: Undoubtedly, you will be asked in your lifetime to give advice. This may come from a family member, a friend, a colleague, or perhaps even a stranger. What’s important to remember is that giving good advice isn’t always considering what you might do in that situation and then providing feedback. The best advice is actually given when you consider the source - who are you giving the advice to, what is their history, and what experiences in theif life might shape how they move forward? We need to drop our own ego when we are in an advice-giving position and really step in THEIR shoes. Not live in your own.

LESSONS: Advice isn’t always easy to give because we are often projecting our own experience onto that which we provide. Considering the source of who is requesting the advice and what might be a good step for them to take is considerably different than what might be what you would do. Drop your ego, try to really put yourself in their shoes, and encourage accordingly.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

How Alex Ferreira won ANOTHER GOLD at Xgames / with Joe De Sena

Tue, 11 Feb 2020 09:30:00 +0000

How do you go from being the worst kid on the team to a 2018 Olympic silver medalist and two time XGames Gold medalist? Freestyle skier Alex Ferreira tells Joe De Sena and Johnny Waite the secret: unfaltering dedication, relentless training, infinite repetitive practice and truly believing in yourself are the keys! Alex walks us through how his visualization process, it includes running every turn and every second of his runs 100’s of times through his mind before he even puts his skis on. Alex takes us right to the start of his Olympic run, drops in, and takes us on a mental journey of those glorious Olympic runs. Everyone in the room was on the edge of their seats, we felt as if we were peering through his own goggles. You’ll feel the snow on your own skin!

A truly humble, extraordinary and eloquent athlete, Alex believes that when you put in every single ounce of energy: love, heart, passion into what you’re doing and don’t leave a single thing on the table... that’s when you can sleep easy at night. Believe in what you are doing and Get It Done!

LESSONS

Believe in what your doing
Do the hard work and be positive
Be humble and when it’s time to compete be ruthless
Do right by yourself
Visualize successful outcomes
100x repetition is key
Your either ready or your not
Don’t take anything to seriously or personally
Enjoy every second
Put EVERYTHING you’ve got into your goal
Train as if you were an Olympian
Believe in yourself until the end!
You learn more from failure than success
Once you start winning the politics go away
Read as much as you can

LINKS

More information about USANA https://www.usana.com/

More about Alex https://alexferreiraski.com

Spartan EDGE

Go to learn.spartan.com and click REDEEM in the navigation then enter the code PODCAST for our special offer to Spartan Up podcast listeners.

TIME STAMPS

0:00 Joe introduces gold medalist Alex Ferreira

1:50 Interview begins with Johnny and Alex

2:30 The journey to become a professional halfpipe skier

4:15 It’s all about hard work and your mentality

5:15 Being humble and being ruthless

6:15 Practicing: visualization and repetition 100’s of times

7:45 Perfecting multiple tricks over many years to win the contest

8:45 The moment at the gate when your either ready or not

10:20 Eating, sleeping, training: doing everything he can to prepare

11:11 Taking us step-by-step to the lead up to his Olympic run

13:00 Run one: everything comes down to this moment

14:45 Run two

15:55 Run three- flow state

16:40 Putting it ALL on the table

16:55 USANA.com break

18:15 Joe jumps into the interview

19:30 Learning more from failure than success

21:20 Once you start winning all the politics go away

23:00 Filling his intellectual capacity

25:00 Hot & cold therapy

26:30 Who you are is what you eat

28:55 Joe debriefs what he learned from Alex

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena, Dr. Johnny Waite and Sefra Alexandra

The Colonel is off on a winter expedition

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: FEAR and how it affects your decisions

Fri, 07 Feb 2020 09:30:00 +0000

Guest host Patrick Sweeney, the Fear Guru, answers the questions: are you hardwired to respond to threats with a fight, flight or freeze reaction? How does that survival instinct affect your decision-making and happiness? In this introductory episode, you’ll find out what the amygdala (a MIG da la) is and how it impacts our life. You’ll also find out if we a courage center to counter-act that fear center and if so how we can access it. This is the first in a series of four mini Spartan Up podcast episodes exploring fear.

Learn More:

Patrick’s latest book at www.FearIsFuel.com

Patrick on Instagram @TheFearGuru

Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform free because you listen to the Spartan Up podcast! Go to Learn.Spartan.com and use the code PODCAST

CREDITS:

Producer – Marion Abrams

Host: Patrick Sweeney

Mini: Battling Self-Doubt / Spartan MIND

Wed, 05 Feb 2020 09:30:00 +0000

Like many of the concepts we discuss on Spartan MIND, self-doubt is one that we can all relate to because we ALL have elements of self-doubt. Some of us struggle with more self-doubt than others but we can all use similar strategies to work through the self-doubt. Implementing an internal dialogue that observes where the self-doubt may be coming from can be a useful tactic. Evaluating the intensity of the self-doubt and knowing that, to some degree, we all experience a little can also give you some perspective.

LESSONS: Self-doubt is part of the human experience. Building resilience to self-doubt is your best weapon. Try asking yourself, “Where is this self-doubt coming from” to help you gain more self-awareness. Work on reality testing to help you close the gap on how you feel vs. reality. Use positive affirmations and optimism to assist in moving you through it. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan

How Whole30 Started / Joe De Sena Interviews Melissa Hartwig Urban

Tue, 04 Feb 2020 09:30:00 +0000

Melissa Hartwig Urban created the WHOLE30. What you may not know is the story behind it. At a young age Melissa experienced trauma that later fueled an addiction to drugs. Later she found sobriety but replaced her addiction with a craving for fitness. When challenged by a friend to experiment with a 30-day clean diet, she realized she had a complicated relationship with food. Soon after, the WHOLE30 was created. Her journey is one of self-reflection and she shares her story with a refreshing frankness. Her observations on food dispels myths around dieting and utilizes the concepts of elimination to truly become whole and find the best version of yourself.

LESSONS
Adopt a growth mindset
Be in healthy relationship with your food
Observe how food groups affect your body
Shame grows in the dark- speak your trauma
Individualize your own treatment plan
Recognize the emotional relationship with eating
Find what works for you

LINKS
This episode was brought to you by TrueForm Runner. Visit www.trueformrunner.com/spartan and use the code SPARTAN10 to save 10%

https://whole30.com/about/

TIME STAMPS
0:00 Sefra, Dr. L, Dr. Johnny & Col. Nye introduce this week’s guest
1:00 TRUEFORMRUNNER.COM/SPARTAN intro
1:30 Interview begins with Melissa & Joe
2:40 Dealing with sexual abuse at an early age
4:00 Turning to drugs as a way to deal with trauma
6:00 Deciding to choose a different path
8:00 Changing everything in her life
9:00 Adopting a growth mindset
10:10 TRUEFORMRUNNER.COM/SPARTAN break
11:30 Interview continues with getting fit
12:45 Starting the first 30 day diet
14:00 How she was using food the same way as drugs
16:00 Eliminating food then reintroducing it back to your diet
17:40 First group Whole30 and writing her first book
19:00 Processing trauma effectively
21:33 Johnny, Dr. L, Col. Nye & Sefra Alexandra discuss their takeaways
29:00 TRUEFORMRUNNER.COM/SPARTAN close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Host: Joe De Sena, Dr. Johnny Waite, Col. Nye, Sefra Alexandra and guest host Dr. Lara Pence

Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: Holding Yourself Accountable / Spartan MIND

Wed, 29 Jan 2020 09:30:00 +0000

Dr. L says: Keeping yourself accountable is a skill that many people often have to practice and refine over time. There are a few steps that you can take to ensure that you hold yourself accountable. Remember first and foremost to set realistic goals for yourself. Yes, they can be lofty and seemingly difficult but let’s not make impossible goals. Setting reminders for yourself can be a useful and simple way to ensure that are consistently checking in with yourself. Also, asking yourself why your goal is there in the first place can help reveal why accountability may not come so easily. We are less likely to hold ourselves accountable if the goal is not intrinsically motivating. And finally, rope in some support. Accountability doesn’t mean doing it all on your own. Calling up your friends to be your army of support can be incredibly useful.

LESSONS:
Holding yourself accountable is a skill that needs practice and refinement.
Do these four things to aid in building this muscle:
Set realistic goals.
Set reminders to check in with yourself.
Ensure that the goal is coming from YOU - not an external factor.
Rope in your support team for help.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

Joe De Sena Interviews Jeff Vernon | Disrupting the Running Industry

Tue, 28 Jan 2020 09:30:00 +0000

Jeff Vernon learned grit and perseverance as a kid in the family business. Those lessons carried him through a series of entrepreneurial successes and brought him where he is today - disrupting the fitness industry with a treadmill that makes you work harder and run better. In the sport of OCR or Crossfit coaches work on perfecting a series of skills training, but overlook proper running form. As humans understanding our gait and how to properly propel ourselves is imperative! Not only to prevent injury but to improve performance! As Joe De Sena says, “performance always wins.” Whether you’re pruning grapevines in snowy blizzards in upstate New York or disrupting an industry of millions - one thing is clear - you have to hammer through all the obstacles and just keep treading on.

LESSONS

Nothing is achieved without hard work
Hammer through the obstacles
Perfect practice makes perfect
Be aware of opportunities you chance upon
Learn how to run properly to avoid injury
Being a disrupter takes fortitude
Success is never a straight line- it’s bumpy
Adapt & overcome
Improve pace, speed, distance & time

LINKS

www.TRUEFORMRUNNER.COM/SPARTAN

use the code SPARTAN10 to save 10%

The Whiteboard Project

LL24H Podcast with Brian “Tosh” Chontosh

TIME STAMPS

0:00 Joe introduces Jeff’s interview

1:45 Interview begins on the treadmill

2:45 The 24 hour shipping container challenge: LL24H

4:35 Isiah Vidal jumps in at last minute to support The Whiteboard Project

6:30 Creating a running program with SGX

7:30 Tending a vineyard in western New York

9:00 Mitigating challenges of mother nature

11:00 Learning repeatability, scalability & best practices

13:20 Running a vineyard in Connecticut

15:00 The treadmill as a tool for training proper form

17:20 Helping people walk & run better

18:30 Disrupting the industry

20:00 Dealing with lawsuits & challenges

21:30: Takeaways

23:25 Pay attention to opportunities

24:40 Prevent injury by practising proper running techniques

26:00 Success is not a straight line

27:15 Skills acquisition can be intuitive with the right tools

29:00 Performance always wins

30:34 Joe debriefs lessons learned & running in his garage

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena

Dr. Johnny Waite, Col. Nye & Sefra Alexandra are off finding their TRUEFORM

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: Give Yourself Compassion / Spartan MIND

Wed, 22 Jan 2020 09:30:00 +0000

Dr. L says: Life is short. It’s important to get the most out of life that you can and dive into all the adventure and awesomeness that sits at your feet. AND it’s critical that along the way we are weaving in a layer of compassion when things don’t go our way. When we fail, fall short of our goals, or come up short against our expectations, yes, learn from that but also make sure that you are bringing in some humor and not weighing yourself down with criticism.

LESSONS: Weave self-compassion into various endeavors to ensure that you remain afloat. Make sure that you use humor to your advantage and don’t take life so seriously. Cut yourself some slack sometimes!

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

Kara Goucher Interview | Running, from the Olympics to the Trails

Tue, 21 Jan 2020 09:30:00 +0000

Kara Goucher is a true legend of the running world, from competing in the 2008 and 2012 Olympic Games, to a bronze medal at the 2007 World Athletics Cross Country Championships (formerly IAAF), to the women’s fastest-ever half marathon, and third overall at the 2009 Boston Marathon! In this interview she discusses the importance of being vulnerable, challenging yourself, leaning into things that make you feel anxious and how much you can learn from something you’re not good at. Kara Goucher also talks about aging, transitioning as an elite athlete, and entering the new exhilarating realm of trail running. Try to keep pace with this awesome woman and a great interview!

LESSONS

Find out how good you can get
Be ready to pounce
Appreciate each experience
Be vulnerable and challenge yourself
Never be too afraid to try
Lean into things that make you anxious
It’s good when your not good
Not winning doesn’t mean it isn’t worth doing
Don’t be afraid to age
Do scary things
Try a trail run!

LINKS

http://www.karagoucher.com

https://www.spartan.com/en/trail

This episode was brought to you by TrueForm Runner. Visit www.TRUEFORMRUNNER.COM/SPARTAN and use the code SPARTAN10 to save 10%

The Spartan World Media Fest was made possible by ATP Science

TIME STAMPS

0:00 Johnny and Joe De Sena introduce Olympian Kara

1:05 TRUEFORMRUNNER.COM/SPARTAN special offer

1:40 Interview begins with Dr. L and Kara Goucher

2:15 Starting running with her grandfather

3:30 Why she fell in love with running

4:45 Running as a profession

5:30 Finding out how good she could get

6:30 Going through the transition

7:30 Finding something new, fun and scary

8:30 Appreciating each experience- the nuance of the trail

9:45 Getting to the podium and finishing what you start

10:55 Shifting her athletic identity

12:00 TRUEFORMRUNNER.COM/SPARTAN break

13:45 Interview continues with how we challenge ourselves

15:00 Challenging yourself and being vulnerable

16:30 The athletic journey as you get older away from the Olympics

18:00 Product versus process

19:00 Good to not be good- being humble and having humility

20:30 Three lessons of wisdom

22:15 Johnny and Joe De Sena debrief this great discussion

27:27 TRUEFORMRUNNER.COM/SPARTAN close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Dr. Johnny Waite and guest Dr. Lara Pence

Col. Nye & Sefra Alexandra are off on winter sojourn

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: Checking in With Your Mind / Spartan MIND

Wed, 15 Jan 2020 09:30:00 +0000

Dr. L says: It’s important that you are consistently and frequently checking in with yourself, and there are a couple of different areas, in particular, that might need attention. First, checking in with your own emotions is key because in order for you to make the next right choice you need to understand how you are feeling. Second, checking in with how you are feeling about your relationships is important. What are the ways that you feel either connected or disconnected? And lastly, checking in with your own momentum in life - how do you feel about the speed and course of where your life is going? Once you start doing consistent check-ins around these three areas you can make more intentional choices in order to get your needs met and remain grounded.

LESSONS:

Checking in with yourself on a consistent basis is important for your mind.
Ask yourself, how am I feeling emotionally right now? Make sure you give yourself permission to be honest with your current feelings.
Next, am I feeling connected with others?
And lastly, how do I feel about the momentum of my life - the course and path that I am currently on?

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

Mike Bledsoe | Why He Left the Strength Biz for the MIND Biz

Tue, 14 Jan 2020 09:30:00 +0000

Mike Bledsoe walked away from the success he earned in the fitness industry as part of Barbell Shrugged to look inward. He is now focused on how mindset influences your performance. By looking at language and how you view your own story, new revelations in your mental and emotional patterning can be revealed. What causes deep underlying pain in your body? It may actually be attributed to unresolved trauma from your past. In this interview, we discuss the benefits of breathing and the importance of being able to be patient and wait to achieve what you are aiming for.

LESSONS
Start with language
You can’t unknow
Injuries may originate from an emotional trauma
Fight, flight or freeze
Focus on your breathing
Deal with your past
Trust the process
You need space to be creative and change
Learn to be patient and wait
Impact with effective action
Understand your story and identity
BREATH
Look at your story

LINKS
https://thebledsoeshow.com
https://www.thestrongcoach.com
https://www.enlifted.me
Mike Bledsoe on Instagram https://www.instagram.com/mike_bledsoe

This episode was brought to you by TrueForm Runner. Visit www.TRUEFORMRUNNER.COM/SPARTAN and use the code SPARTAN10 to save 10%
The Spartan World Media Fest was made possible by ATP Science

TIME STAMPS
0:00 Dr. Johnny & Joe De Sena introduce the guy who inspired our podcast
2:00 TRUEFORMRUNNER.COM/SPARTAN intro
2:30 Interview begins with Sefra and Mike
3:10 Mindset training in regards to language, emotional and spiritual development
4:10 Choosing your own path and overcoming setbacks through a lot of work
5:45 How previous life experiences influence your health and embodied pain
7:30 Injuries and how they relate to emotional trauma
8:30 Fight, Flight or Freeze
9:30 The key is in breathing
10:30 Are we avoiding feelings?
11:45 TRUEFORMRUNNER.COM/SPARTAN break
13:05 The interview continues with emotional work
14:05 Living your on auto-pilot and not dealing with your past
15:25 Working on patience and having trust
16:45 Learning to wait
19:30 What is effective action?
21:10 Understand language, story and identity
22:40 Breathing & looking at your story
24:24 Joe De Sena & Dr. Johnny discuss Mike’s interview
32:30 TRUEFORMRUNNER.COM/SPARTAN close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Dr. Johnny Waite & Sefra Alexandra
Col. Nye is off on a bike expedition

Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: Become the Hero in Your Own Life with Dr. L

Wed, 08 Jan 2020 09:30:00 +0000

Spartan Up co-host Dr. L says: Often, we look outside of ourselves for motivation and inspiration, but if we dig deep enough we typically have everything we need inside of ourselves to make changes and live the kind of life that we are looking for. We must become the hero in our own story - not wait for someone else to step into that role. In order to do so, it’s important to identify a few things, including who the villains are in your story, the ones who become barriers to you getting what you want. Also think about which characteristics are going to move you forward - what strengths do you own already that can help guide you down the path. And lastly, what about your guides? Those individuals that will support your ideas and push you to execute.

LESSONS:

Become the hero in your own life rather than wait for someone else to take on the role. Who are the villains? Who or what becomes a barrier in your story? Which individual characteristics and strengths help move you forward? Who are your guides, the people who will support your journey? And lastly, what does the end look like?

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Daddy Saturday's Justin Batt on Spartan Up Podcast

Tue, 07 Jan 2020 09:30:00 +0000

What’s the one thing we could do to improve the future? Raise better young people. Facilitate better parenting. Our country faces an epidemic of “fatherlessness.” Whether due to a father figure not physically being in the picture or mentally being distant - it is a massive obstacle that Justin Batt has been working to overcome with Daddy Saturdays. It’s not just for dad’s and not just on Saturdays, his book and his programs create a paradigm shift about how we look at our free time, how we engage with our children and what being an intentional parent really looks like. As he says, let’s all raise good kids that become great adults!

Joe De Sena introduces this episode, and at the end of the interview, he talks about what he learned from Justin with co-host Sefra the Seedhuntress. Our co-host Johnny Waite sat down with Justin at the Spartan World Media Fest event by ATP Science.

LESSONS
Raise good kids that become great adults
Be intentional with your plans
Engage with your kids
More is caught than taught
Model what you want to see in your kids
Calendar everything
Take the time to really know your kids
Learn through observation
Be curators and content creators
Create a system to file your ideas
Don’t be a hero be a guide to your kids

LINKS
Daddy Saturday

This episode is brought to you by SPARTANXLEADERSHIP.COM

TIME STAMPS
0:00 Joe + Sefra introduce this weeks guest
1:15 SPARTANXLEADERSHIP.COM intro
1:30 Interview begins with Dr. Johnny + Justin
2:00 working to end the “fatherlessness” epidemic
3:45 Intentionally planning your weekends with your kids
5:00 “Far more is caught than taught”
6:15 Mission , vision, values, goal setting & calendaring
7:30 A movement takes hold
8:45 Being a great father and helping others to do the same
10:00 Taking the time to really get to know your kids
11:45 Th mindset of being an intentional father everyday
12:50 SPARTANXLEADERSHIP.COM break
14:30 Building a community & platform while maintaining balance between work + life
16:15 Shifting to a paradigm of curation & content creation with tech
17:20 It’s a platform for single moms as well
18:30 The Daddy Saturday Foundation
19:50 Community coaches
22:50 “Wine” ideas- letting concepts percolate
24:30 How to get involved
26:00 ‘move toward’ your child
27:35 Don't be a hero to your kids be a guide
28:50 Bring other guides in to support kids passions
29:40 Joe & Sefra discuss Justin’s philosophy
34:30 SPARTANXLEADERSHIP.COM close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Dr. Johnny Waite & Sefra Alexandra
Col. Nye is off on “Grandaddy Saturday” ;)

Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: New Year’s Resolution / Spartan MIND

Thu, 02 Jan 2020 09:30:00 +0000

Dr. L, Spartan's chief Mind doc, says: This is the time of year when many of us dive quickly into the pool of New Year’s Resolutions. Whether you like the word resolution or not, it’s helpful to take stock of what you want out of the next 12 months to come - or even just the next month itself. Setting goals can be an important part of moving towards that which you want and it’s also important to keep a few things in mind, like being realistic and using your support system around you. Have a wonderful holiday and here’s to great things in 2020!

LESSONS: Set realistic goals. Be honest with yourself about where you are in your own process and set a goal that is achievable. Rope in your support system so that you have someone or some people to be accountable to, and make your goal public. Remember that during this time of year, you’ve got everything you need inside of you to make the changes you’re looking for.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Race to the first gate: Chris Waddell and Joe De Sena on Spartan Up Podcast

Tue, 31 Dec 2019 09:30:00 +0000

It’s not about what happens to you - but what you do with what happens to you. Chris Waddell, injured in a skiing accident in college, went on to medal in the 1992, 1994, 1998 and 2002 Winter Paralympics and become a motivational speaker. He uses his positive perspective to shift the paradigm and concepts of “Nametags,” labels and limitations placed upon people with disabilities and challenges. His advice: In life, like in a ski race, race to the first gate! Always keep your skis pointed downhill- enjoy! Joe De Sena sat down with Chris at the Spartan World Media Fest event by ATP Science that took place at Spartan World Championships in Tahoe where Chris spoke at the Spartan X Leadership dinner.

LESSONS

Sport is a teacher Repetition is key Prioritize what’s important Surround yourself with a great team Find something to love It’s the tiny things that separate good from great You create when your having fun Rely on instinct Start behind the 8 ball Race to the first gate It’s not what happens to you, but what you do with it! Point your skis downhill Perfection is a mirage You have the ability to change your labels and limitations

LINKS

Chris Waddell One Revolution https://one-revolution.org/index.php?p=people/speakers/chris-waddell

This episode is brought to you by SPARTANXLEADERSHIP.COM

TIME STAMPS

0:00 Sefra & Joe introduce this weeks guest- our keynote at the Spartan World Media Fest

1:30 this episode is brought to you by SPARTANXLEADERSHIP.COM

1:50 Interview begins in Lake Tahoe with some Spartan Tea

3:45 Sports as a platform and teacher

5:15 Repetition is key- skills build upon each other

6:30 Skiing at Middlebury College

7:30 An accident and life moving forward

9:00 Becoming the best of himself & prioritizing what’s important 10:10 Having a “athlete mentality”

11:15 Making the college campus accessible

12:15 Having a supportive group of friends

13:15 Starting monoskiing

14:15 Making nationals and the US Ski Team 1

5:00 Making it to the Paralympics

16:15 To recover from something- find something to LOVE!

16:40 SPARTANXLEADERSHIP.COM Break

17:10 Interview continues with the adaptation of the body

18:55 Becoming a full-time athlete and speaker

19:55 the relationship between winning and knowing

20:55 The “little things” that make the difference

22:00 Teaching your body instinct 24:00 Race to the first gate

25:30 It’s not what happens to you, it’s what you do with what happens

26:15 Perfection is a mirage

27:00 One Revolution Foundation: changing the perception of disability

28:15 Nametags: shifting labels and limitations 30:10 Passion is in creation

30:40 Healing through body movement and dance- saying yes to everything

31:30 Yes… and

33:00 Sefra & Joe debrief after this awesome interview

36:15 SPARTANXLEADERSHIP.COM Close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena & Sefra Alexandra Dr. Johnny Waite & Col. Nye are off finding our next guest Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Mini: Learning Optimism: Part Three / Spartan MIND

Wed, 25 Dec 2019 09:30:00 +0000

Although there might be some individuals who just seem more optimistic or positive, the truth is that we can all learn to practice optimism and weave some of the tenants into our life. The first element that was discussed includes shifting your perspective that sees things as permanent to seeing things as temporary. The second element is seeing events and painful experiences as singular, not pervasive.The last element of learning optimism is not taking things personally. Whether it’s insecurity or ego, when we take all things personally we bear the weight of other people’s judgments or opinions on our shoulder. We must not attach our own ego to all experiences.

LESSONS: Optimism can be learned and if you practice certain elements of optimism routinely, you can weave a more optimistic perspective into your world. Remember, not everything is permanent or pervasive, and you can weave in more hopeful thoughts when these ways of thinking are challenged. Don’t take things personally. Remind yourself that not all choices or decisions are about YOU. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2019 Spartan

Josh Crosby & Joe De Sena | Voracious Rower

Tue, 24 Dec 2019 09:30:00 +0000

When winning isn’t enough, try working to improve the “MOD,” or Margin of the Day. That’s the margin by which you win. One of Joe De Sena’s favorite quotes: “will it make the boat go faster?” Josh Crosby, world champion rower and co-founder of BDY SQD, attacks life with a voracious appetite. Dedicated to constant improvement and pushing himself farther, his perseverance, persistence and passion led him to success as a rower, in adventure racing, and to be a pioneer in the realm of rowing in modern fitness. Don’t just win the day - win by a large margin!

LESSONS

Focus on a shared goal and give 100% It’s all about perseverance, persistence and passion

Always go back to the team

Margin Of the Day (MOD) - how much can you win by?

Make your personal scores the best they can be

Utilize your expertise and passion

Find a moment of pause to refocus

Find your direction Pursue that direction with ultimate voracity: Attack & commit

LINKS

BDY SQD https://gobodysquad.com/about-us/

TIMESTAMPS

0:00 Sefra & Joe introduce this week’s interview (and Joe’s kids shake the van to wake Josh up!)

1:30 Interview begins in Josh’s beauty of a blue van: The Body Squad Mobile

3:25 Starting out as rower, coming from a long lineage of rowers

4:30 Being trained by a “quiet leader”

6:30 Moving the oar and training the body and mind

7:30 Everyone focusing on the same goal and giving 100%

8:45 Perseverance, persistence and passion

10:50 Setting the rhythm for the boat- getting to the junior World Championships

12:45 Getting recruited to Brown University

14:15 Margin of the Day (MOD) - how much you can win by 1

6:15 Making your personal scores the best they can be

17:15 Getting as fit as possible for the National Team

18:20 Shooting for the Olympics

20:30 Reevaluating and starting Indo-Row

22:25 Key Rowing Advisor to Orange Theory & starting Body Squad

23:25 Benefits of the Body Squad myofascial modality & infrared technologies

26:30 Attach & Commit

27:15 Sefra & Joe have a tête-à-tête about what they learned

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena & Sefra Alexandra Dr. Johnny Waite & Col. Nye were off rowing on the river Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Mini: You Can Learn Optimism: Part Two / Spartan MIND

Wed, 18 Dec 2019 09:30:00 +0000

Spartan's "Chief Mind Doc" Dr. L says: Although there might be some individuals who just seem more optimistic or positive, the truth is that we can all learn to practice optimism and weave some of the tenants into our life. The first element that was discussed in the last episode included shifting your perspective that sees things as permanent to seeing things as temporary.

Another way of thinking that can be helpful for you in building optimism is limiting your language and views around things as being pervasive - that if they happen in one arena, they happen in all arenas. If you think of certain events as singular, you can approach each experience with a fresh, new perspective.

LESSONS:

Optimism can be learned and if you practice certain elements of optimism routinely, you can weave a more optimistic perspective into your world.

Reminding yourself that painful events and even failures are singular events can help you feel and be more hopeful.

Develop an internal coach that reminds you that not all things are pervasive and that you have agency to see each event as new.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

Define Your Own Path with Laura Gassner Otting & Joe De Sena

Tue, 17 Dec 2019 09:30:00 +0000

Who has created your idea of success? Are you on the path you want should be on? Laura Gassner Otting, author of “Limitless” talks with Joe De Sena about carving your own way and revisiting what it is that ignites your passion. Don't be afraid of change, get comfortable being uncomfortable. Push yourself beyond what you thought was feasible, making the peaks & possibilities of life ahead of you Limitless!

Joe is joined by Marko Cheseto, a Kenyan runner who lost both legs while on a running scholarship in Alaska who now holds the world marathon speed record for a double amputee.

LESSONS

Stay in your center of competence & excellence

Failure is not a finale it’s a fulcrum

Lean out over your comfort zone

You ultimately make you own decisions Confidence to do big things comes from competence

Never settle for mediocrity

Define success for yourself

Consonance: calling, connection, contribution & control Remember that you GET to do this!

FIND OUT MORE:

Laura & her Book “Limitless:” https://lauragassnerotting.com/limitless/

SpartanX Leadership https://www.spartanxleadership.com/

TIME STAMPS

0:00 Joe & guest host Marko Cheseto introduce this episode and SpartanX

1:30 Interview begins at Fenway & Laura’s origins in Miami

3:00 Experiences in Law School leading to the White House

3:45 Working in the Clinton Administration

4:30 Becoming a headhunter & starting her own advisory group

5:55 Growing a business, becoming a professional speaker & author

7:00 Listening for eight motivating factors

8:00 Does success equal happiness?

9:30 Making decisions with the frontal lobe

11:00 Staying in a center of competence & excellence

12:45 Leaning out over your comfort zone

14:00 Pushing yourself to a place you haven’t been before

15:15 Competence & confidence 17:45 Never settle for mediocrity

19:00 Consonance: what is calling you?

21:45 What trajectory do you want?

23:15 Weekly family meeting

25:00 Reaching new heights

26:00 The blur of past & present

28:00 Challenging others to see the best in themselves

31:00 Marko & Joe discuss what they learned from this Limitless interview

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena & Guest host Marko Cheseto Dr. Johnny Waite, Col. Nye & Sefra Alexandra are off climbing a mountain Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Mini: You can Learn Optimism (pt 1) with Dr. L

Wed, 11 Dec 2019 09:30:00 +0000

Host Dr. L says: Let’s move from 2019 into 2020 with a newly found practice of optimism! Although there might be some individuals who just seem more optimistic or positive, the truth is that we can all learn to practice optimism and weave some of the tenants into our life. One of the first ways that optimism can be more present in your life is by challenging the idea that painful things that happen in your life are permanent. If we begin to think of difficult times as temporary we are more likely to make better choices and feel more hopeful about the future.

LESSONS:

Optimism can be learned and if you practice certain elements of optimism routinely, you can weave a more optimistic perspective into your world.

Believing that things are not permanent can help you feel more hopeful.

Taking things as they come and using an internal dialogue that includes, “this is temporary”, is a helpful practice.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Anthony Trucks | Close the Gap Between Who you Are and Who You Want to Be

Tue, 10 Dec 2019 09:30:00 +0000

This former NFL player remembers the day his mother handed him over to foster care, he went on to play in the NFL and now uses his “Identity Shift” program to help people move away from old programming that no longer serves them so they can reach their highest potential. He tells host Col. Nye about his method and walks you through a series of defined steps: See Shift Sustain, Accept Dissect Discover, Design Develop Deploy, Drive Hive & Thrive. This is a powerful roadmap that allows you to close the gap between where you are and where you want to be!

LESSONS

Make success your second nature Unpack the “programming” from your past

See, shift, sustain

Get unstuck & see where you want to go

Design, develop, deploy

Learn what you do wrong to get better

Take ownership Drive, hive & thrive

Do the work!

LINKS Anthony’s quiz www.sloworgo.co

More about Anthony https://www.anthonytrucks.com

Identity Shift https://www.anthonytrucks.com/identity-shift/

The Spartan World Media Fest was made possible by ATP Science

TIME STAMPS

0:00 Johnny & Joe introduce this event - resetting what you think “tough” is

1:22 Recorded at Spartan World Media Fest by ATP Science

2:40 Col. Nye’s interview begins with Tony’s origin story- growing up in foster care & football 3:35 Starting in the NFL & opening a gym

4:30 Overcoming hard times & helping people navigate shifts

5:25 Identity shifts & making success your second nature

7:30 Psychology, neuroscience & brain plasticity

7:45 See, shift & sustain

8:15 Roots & fruits: getting unstuck & where you want to go

9:20 Education in kinesiology

10:30 Design, develop, deploy

11:45 The reality of the debrief

13:15 Tough love vs. real love

14:00 Learning to be better is learning what you did wrong

15:40 Taking ownership

16:45 Thoughts actions & beliefs

17:15 Success as a natural flow

18:05 Drive, hive & thrive

19:10 Rising to the expectations of our peer groups & helping others

21:45 A partner a barometer of self worth

24:00 Being the best version of yourself

25:35 Slow or go identities

25:55 Johnny & Joe give their feedback on this interview

31:15 Do the work !

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena, Dr. Johnny Waite & Col. Nye Sefra Alexandra was off foraging in the mountains of Tahoe Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty

Mini: End Indecisiveness / Spartan WAY with Zach Even-Esh and Col Nye

Thu, 05 Dec 2019 09:30:00 +0000

Host Zach Even-Esh and his guest Col. Tim Nye talk about tactics to end indecisiveness. It can stress you out and often cause you to miss out on amazing opportunities. Here’s how to avoid missing out and start taking control of your life.

LESSONS:

Always be open to new opportunities.

Avoid “Getting comfortable in your cage”.

Action Always.

Advance & Conquer.

Moving forward is the key to your success.

Staying in 1 place is stagnation.

Avoid stagnation at all times!

Most barriers are mental!

Surround yourself with other action takers.

Evaluate and assess your life.

Where are you settling?

Attack those areas where you are settling!

Take the next step to move forward!

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

Mini: Dr. L's Spartan Tips for the Holidays / MIND 067

Wed, 04 Dec 2019 09:30:00 +0000

Holidays are officially here! And with all the glitter, shimmer, and swanky bows comes stress, anxiety, and sometimes even a case of the holiday blues. So planning ahead for these emotional waves can put you in a position to better handle what’s ahead. There are a few key things to remember as we move into the holidays. Setting boundaries, keeping your priorities in line, and maintaining a routine are just a few ways that you can create a structure and sense of safety during the season. And start now so that you can practice these things as the intensity of the season revs up!

LESSONS:

The holidays can be a source of stress for many people, so don’t be surprised if certain painful feelings arise..

Setting firm boundaries with individuals (and yourself) is a good way to maintain a sense of safety and calm. Keep your priorities straight.

Make sure the energy that you have is invested where you want it to be.

Maintain a routine. Just because it’s the holidays doesn’t mean you throw your routine out the window.

Stick with the routine you’ve got in place in order to create certainty and predictability.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Brian Johnson tells Joe De Sena how leaders can Serve Profoundly

Tue, 03 Dec 2019 10:30:00 +0000

The founder of Optimize sits down with the founder of Spartan for a power-packed conversation on participating in excellence, actualizing your potential and being a hero! How can you “Optimize” your life to be your absolute best? What can we learn from ancient Greek philosophers? And what do the roots of words teach us? Brian Johnson scours the greatest books to bring you the core concepts through his digital ecosystems, on how to reach your highest potential. Grab a pen Spartans, because this philosopher has much noteworthy wisdom to share.

Spartan Up Podcast interview episode 277

LESSONS

Live + participate in excellence Have emotional stamina

Use your energy efficiently Have a clear target + do what needs to get done

Pain can be a source of joy

Be willing to fail

OMMS: Obstacles make me (you) stronger

Be a hero- be a protector

Live for something bigger than yourself

Serve profoundly

Actualize your potential

Be a warrior of the mind

Live with virtue in service to the world!

LINKS

https://www.optimize.me

This episode is brought to you by www.TRUEFORMRUNNER.com

TIME STAMPS

00:00 Joe & Johnny introduce this week's guest

1:30 TRUEFORMRUNNER.COM break

1:55 Interview begins with Joe’s “old buddy”

4:00 Thermopylae, Philosophy + ancient Greece

5:00 Hedonic happiness ?

6:00 Legacy + emotional stamina

8:00 Never compromise your values

9:00 Participate in excellence

10:45 Have a clear target

12:45 Pain as a source of joy

13:15 Being willing to fail

14:30 Efficiently using your energy

15:15 Getting out of your comfort zone

16:15 OMMS: Obstacles make me stronger

17:30 Optimize

18:15 Hero as protector

19:35 TRUEFORMRUNNER.COM Break

21:10 Interview returns with Spartan Tea

24:15 Burning the monastery

25:30 Cultivating “soul force”

26:45 Actualizing your potential

27:30 Roles + goals + the “Big Three”

29:00 Putting it into practice

30:30 Joe & Johnny do their “omms” & discuss philosophical lessons learned

37:40 TRUEFORMRUNNER.COM Close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena, Dr. Johnny Waite Col. Nye & Sefra Alexandra are off Optimizing in an undisclosed location Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty

Mini: Holiday stress? Zach and Col Nye have the solutions

Fri, 29 Nov 2019 09:30:00 +0000

Do you ever feel stressed and overwhelmed? Of course, you do! That is how MANY people feel nowadays in this world that never stops or slows down. Zach Even-Esh and COl Tim Nye share some simple solutions to your stress.

LESSONS:

Take a short exercise break to recalibrate your mind and body. Take a short 10-minute walk (outdoors if weather permits) for some fresh air.

Write down in a journal how you’re feeling and how you want to feel to help “release” your stress on paper.

What is your favorite “therapy”? Is it writing? Drawing? Yoga? Burpees? Gardening? Do what makes YOU happy!

There is nothing wrong with some alone time, even if it’s just a few minutes.

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh

Mini: Gratitude / Spartan MIND with Dr. L

Wed, 27 Nov 2019 09:30:00 +0000

With the holidays around the corner, Dr. L reminds us, the practice of gratitude and the importance of giving thanks becomes a part of the season. Gratitude is important because it allows us to shift into the present and observe what it is in the now that we are grateful for. Maintaining a gratitude practice helps to give us space to experience joy and to reflect on some of the more difficult experiences that also bring us wisdom. Work to weave in your own gratitude practice this season - it doesn’t need to be a 20-minute endeavor. A simple observation of what you are thankful for and how it is impacting you will suffice.

LESSONS: Gratitude allows us to remain present by exercising our ability to be in the here and now. Remember that we can be thankful for the difficult experiences in our life, not just those that bring us joy. Pulling wisdom and positive impact from failures is just as important. Identify a person, place, thing, experience, and failure that you are grateful for this season. This will help you move into a gratitude practice.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Shay Eskew | Use Humor to Overcome Pain & Scars

Tue, 26 Nov 2019 09:30:00 +0000

When he was just 8 years of age, his friend accidentally lit him on fire. The impact was severe. Undergoing decades of surgeries to treat the 65% of his body now covered in scars, Shay is a true Phoenix. His inner spirit, and his joyful charm, have been forged like steel through fire. In spite of constant pain he became an undefeated boxer, an Ironman and multiple time World Champion athlete, and in Tahoe a Spartan. As he says, obstacles are merely opportunities in disguise, face everything in life with tenacity and perseverance… and most of all HUMOR!

Stay tuned at the end to hear Joe De Sena (Spartan founder and CEO) and Johnny Waite talk about what they learned from Shay and how you can integrate those lessons into your life.

LESSONS
Humor is powerful medicine- don’t take yourself so seriously
When your comfortable with you who are, those around you will be as well
People gravitate to inner strength
Have fun with the challenges you face
Be memorable
It’s all about tenacity & perseverance
Competition vs. athleticism
Don’t take your gifts for granted
Obstacles are opportunities
Find your “why”
Enjoy joyful suffering
Don’t be a victim
Never quit

LINKS
https://shayeskew.com
https://www.shrinershospitalsforchildren.org/shc

This episode is brought to you by www.TRUEFORMRUNNER.com

TIME STAMPS
0:00 Johnny & Joe introduce Shay Eskew
1:50 TRUEFORMRUNNER.COM break
2:20 Interview Sefra & Shay begins with getting set on fire
3:15 Shriners Hospital comes to the rescue!
4:00 Loving to compete
5:35 The emotional journey
7:00 Leading life with humor
8:30 being comfortable with who you are
9:30 turning fear into fun
11:00 being memorable
11:30 TRUEFORMRUNNER.COM Break
13:20 Interview continues with thermoregulation
14:30 Tenacity & perseverance
16:00 Competition vs athleticism in Ironman’s
18:00 A lifetime of care at Shriners Children’s Hospital dealing with burns
21:00 Don’t take for granted the gifts you have
23:00 Tough love works - obstacles as opportunities
24:00 “What the Fire Ignited”
26:00 Three takeaway lessons
28:40 The joy suffering
29:45 Lose the victim mentality - never quit
30:45 Joe & Dr. Johnny discuss Shay’s awesome perspective

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra & Dr. Johnny Waite
Col. Nye is off in a secret location
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2019 Spartan

Mini: Controlling Your Smart Phone Use / Spartan WAY with guest Joe De Sena

Thu, 21 Nov 2019 09:30:00 +0000

Zach Even-Esh and Joe De Sena (Spartan founder & CEO) ask: Who’s in charge? You or your cell phone? People drive cars looking at their phone instead of the road. People look at their phones while crossing the street instead of looking where they’re going. Here’s how to control the cell phone vs your phone controlling YOU.

LESSONS:
Does your phone control you or do you control your use of the phone?
Start controlling your cell phone by eliminating the first and last 15-20 minutes of your day with a ZERO technology rule
Progress towards 1 day a week of no cell phone use.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1
Joe De Sena @realJoeDesena

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Ben Greenfield & Joe De Sena | Your Body is a BATTERY

Tue, 19 Nov 2019 09:30:00 +0000

Ben Greenfield is a longtime friend of the Spartan community and is one of the most well recognized and respected names in the health, fitness & nutrition sectors. On this episode of Spartan Up podcast Joe De Sena sits down with him at Spartan Media Fest by ATP Science in Tahoe. Ben “is a biohacker, human body and brain performance coach, ex-bodybuilder, Ironman triathlete, professional Spartan athlete, anti-aging consultant, speaker and author of the New York Times Bestseller “Beyond Training: Mastering Endurance, Health and Life.”” They discuss his methodology “unschooling” his children with his wife, the great learning opportunities in building Fort Chipmunk, the latest science and trends in biohacking, and his daily routine and the core practices he incorporates. If you want to learn the science behind the trends you hear about - he is your guy! (also you get to see he & Joe kiss!).

LESSONS
Be able to creatively adapt & create
Find your passion & let free play emerge
Model as a parent the tactics you want your kids to learn
Learn how to soak, sprout & ferment your food properly to get optimal nutrition
Expose your body to mild stressors to build strength
Support the natural morning cortisol rise
Understand your reactive verse productive work
Your body is a battery: keep it charged!
Grounding, earthing, light, heat, cold & hydration every day!

This episode is brought to you by www.TRUEFORMRUNNER.com

LINKS
https://bengreenfieldfitness.com
https://getkion.com

TIME STAMPS
0:00 Joe & Sefra welcome Ben back to the podcast
1:20 this episode brought to you by TRUEFORMRUNNER.com
1:45 Interview begins with a kiss
2:45 Building company, writing books & coaching others
3:20 Ft. Chipmunk & kids being homeschooled: experiential learning
5:30 Ability to pivot with skill sets
6:15 Unschooling curriculum: identify & support passions
7:35 Parenting: be a model and mentor for your kids
9:15 Socialization for homeschooled children
10:40 Traveling for work as an ancient male archetype
12:30 Biohacking update: “grinders & wet-wear”
13:20 Peptides & amino acid sequences
14:45 TRUEFORMRUNNER.COM Break
16:25 Episode returns with lectins (plants defense mechanisms)
18:15 Learn proper food prep to gain full nutritional benefit
19:45 Benefits of foraging to make your gut stronger
20:45 Ben’s “perfect day” schedule: starting with breathing, gratitude & oil pulling
24:25 “Eating the frog” & when to do the hard workout in your day
26:00 Circadian rhythms in relation to eating, sleeping & family dinners
27:30 Supporting natural cortisol rise in the morning
28:15 Science of the sauna & cold plunge
29:35 Mammalian dive reflex, nerve tone & fight/ flight mechanisms
30:55 reactive verse productive work & a 20 minute nap
32:00 pure family time
33:15 Your body is a battery
34:30 Sefra & Joe discuss the download from Ben
40:30 TRUEFORMRUNNER.COM close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena & Sefra Alexandra
Dr. Johnny Waite & Col. Nye are off on a biohacking expedition !
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2019 Spartan

Rick Lamb | Warrior / Husband / Father: Lessons Learned & Earned

Mon, 11 Nov 2019 09:30:00 +0000

With this episode, we honor all veterans, and at the same time share the incredible lessons, valuable in all walks of life, this one leader has distilled from a life of service. In honor of Veterans Day for this special episode Joe De Sena sat down with Retired Command Sergeant Major Rick Lamb - among his significant military background a Silver Star, Legion of Merit, Bronze Star, Purple Heart, Joint Commendation Medal with V Device for valor, Armed Forces Expeditionary Medal with three Bronze Campaign Stars and Invasion Arrowhead, Master Parachute Badge, Ranger and Special Forces Tabs, and two awards of the Combat Infantryman’s Badge.

Lamb explains the clarity with which mission, purpose and leadership can be conveyed and bestowed and talks about the essentials of a solid team. In the end it is about being able to trust the person to your left and right and mastering your profession. First step? Looking the part and be the part.

As a father, Lamb tells Joe how he was able to get his teen son back on track with a simple process because in the end if your not raising good humans, your not doing your job.

To all veterans out there, thank you for your service.

LESSONS
LOOK the part BE the part
Be a master of your profession
Know what is expected of you
Lead from the front
Leaders eat last
Build a team - Trust the person to your left and right
The Oatmeal test - raise good humans

LINKS:
Joe’s Instagram for giveaway on Veterans Day
https://www.instagram.com/realjoedesena

TIME STAMPS
0:00 Starts with the oatmeal test
0:39 Intro to this episode with Sefra & Johnny
1:54 Interview begins with the art of storytelling
3:30 Joining the Rangers
4:20 Look the part- be the part
5:25 Being a master of your profession
6:15 The Ranger Creed
7:15 Knowing what’s expected of you
8:00 The orchestration of success
9:28 Reading it, studying it - knowing it
11:20 Lead from the front: follow me, do as I do
12:55 Getting after it
13:25 Building a high performing team
14:45 Styles of leadership
17:45 Tactics for landing
18:45 Jumping into Normandy
19:15 Special Veterans Day offer- ON VETERANS DAY @RealJoeDeSena on Instagram : https://www.instagram.com/realjoedesena
19:30 Getting good sleep
20:15 Build camaraderie away from the bullets
21:45 Using succinct language
22:30 Dealing with your relationship when in special forces
24:45 Identifying your kids passions
26:15 Mapping your passions: Creating the “Man List”
28:30 Twelve years working towards goals
32:20 Join the conversation on Instagram
33:00 Johnny & Sefra discuss takeaways from this interview

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Dr. Johnny Waite & Sefra Alexandra
Col. Nye is off on a different expedition- thank you for your service sir !
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2019 Spartan

Mini: Work Smarter or Harder? / Spartan WAY

Thu, 07 Nov 2019 09:30:00 +0000

Hosts Zach Even-Esh and Joe De Sena talk with up and coming wrestler Ray Jaz about the difference between working smart and working hard. So many people talk about working smarter, NOT harder. Well, what we’ve realized is that when you’re working HARD, you are very often working SMARTER!

LESSONS:

Working smart is sometimes an excuse for people to avoid the work. Not at SPARTAN. The smartest worker IS the hardest worker!
You should SHINE when you’re working. Your actions should shine the brightest and speak louder than words.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:
Ray Jaz https://www.instagram.com/ray__jaz/
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Mini: Building Mental Endurance // Spartan MIND

Wed, 06 Nov 2019 09:30:00 +0000

Host Dr. L says: Though we often talk about endurance from a physical point of view, building mental endurance is just as important. It’s important that we stretch what we think we can do and work to increase our mental fortitude so that we can tolerate difficult experiences on the path of life. Building mental endurance is a practice - so getting yourself to practice this practice is one of the first steps. Using mantras and gathering data can also help in building this muscle.

LESSONS: Build mental endurance by practicing. Put yourself in a position where mental endurance is required and see how you hold up. Use a mantra - something you say repetitively - to help get your mind into a state of focus and attention. Gather data from your own life that helps support your own sense of mental endurance.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Running Legends Camille Herron, Mike Wardian, Ian Sharman, Terry Chiplin, Kara Goucher, Peter Maksimow from the ATP Science stage at #SpartanMediaFest with moderator Johnny Waite

Tue, 05 Nov 2019 09:30:00 +0000

What do these legends, some of the world’s top distance and trail runners, think about the growing adoration for the primal sport of trail running? Trail runners have always maintained an infamous degree of camaraderie and community, especially the Ultra runners who cover distances that can seem inconceivable. Hear about incredible records, but also the simple joys of running and of sharing the joy of running with others. Panelists talk about running five marathons in five days on five continents, setting record times, running one hundred miles for the first time, and running around the rim of the Grand Canyon for a fun day of exploration. The key is just trying it out, finding your own flow and entering what Terry calls the “oasis of connectedness” on the trail.

Maike Wardian - won the 2008, 2009 and 2010 US 50 km championship, the 2011 US 50 mile championship, the 2008 U.S. National 100 km championship and many others. Wardian is known for the vast number of marathons he participates in.

Camille Herron - won the 2017 Comrades Marathon and holds several world best times at ultramarathon distances, along with the Guinness World Record for the fastest marathon in a Superhero costume.

Ian Sharman - a British ultramarathon runner, coach, he currently holds the record for the Grand Slam of Ultrarunning and is the winner of the 2013 2015, 2016 and 2017 Leadville Trail 100.

Kara Goucher - was the 10,000 meters silver medalist at the 2007 World Championships, represented her country at the 2008 Beijing Olympics and 2012 London Olympics, made her marathon debut in 2008 and finished third the following year at the Boston Marathon.

Terry Chiplin - from US Trail Running Conference

Peter Maksimow - from the American Trail Running Association.

And our own Spartan Up host Johnny Waite as moderator.

LESSONS

Support your athletic community
Have compassion in competition
Be present & connected
Find your favorite trail & keep exploring
Get outside & enjoy being in nature
Don’t be intimated- just try it out
Define what it means to be out there to you
Run to explore & really feel what the world is like
Enjoy the experience

LINKS

Spartan Trail Series https://www.spartan.com/en/trail

US Trail Running Conference https://ustrailrunningconference.com/

Camille Herron http://www.camilleherron.com

Kara Goucher http://www.karagoucher.com

Mike Wardian http://mikewardian.com

Ian Sharman https://www.sharmanultra.com

Amedican Trail Running Association https://trailrunner.com/

This curated group podcast was recorded at Spartan World Media Fest brought to you by ATP Science

TIME STAMPS

0:45 Johnny Waite introduces the legendary panel of trail runners

1:30 Panelists introduce themselves

5:45 Ultra running coming into the general consciousness

7:30 The sense of community amongst trail runners

8:45 How they got started in trail running

10:00 What keeps you running a hundred miles

12:00 Loving the sport and adapting as they get older

13:00 Organizing trail runs and welcoming new runners

14:45 How the sport is evolving

16:30 Their favorite home & international trails

25:00 Favorite trail is like your favorite child

27:30 Who is coming into the sport as it is growing

29:30 Male and female competition in the sport

31:00 What motivates you on the trails

33:00 An accessible sport if you put in the time

34:30 The ancestral lineage of running

36:00 Everyone runs their own trail

37:30 The exploration and beauty of running

39:45 Disconnecting with media and connecting with nature

41:45 The great people you meet

43:30 All running is good running

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Moderator Dr. Johnny Waite, Guest panelists: Terry Chiplin, Kara Goucher, Mike Wardian, Ian Sharman, Peter Maksimow, Camille Herron

Joe De Sena, Col. Nye & Sefra Alexandra were jogging along in the audience at the Spartan World Media Fest

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: Crush Your Negative Self Talk / Zach Even-Esh & Gabe Dean

Thu, 31 Oct 2019 08:30:00 +0000

Why do we catch ourselves falling into negative talk or self-doubt at times? How do we fix this? In this episode, Zach Even-Esh talks with four-time NCAA All American Wrestler and Cornell Coach Gabe Dean about how to conquer self-doubt and negative head chatter.

LESSONS:
- Why are you falling into the trap of self-doubt or negative self-talk?
- Failure is actually a POSITIVE thing. Failure will speak change!
- Don’t be afraid to put yourself in new situations that challenge you and perhaps cause “failure” in a positive way!
- Don’t expect success to happen overnight. It will take time, trial and error and consistency.
- Hold yourself to a higher standard so you will push through the tough times.
- Sign up for something that scares you. Now you have a deadline and something to work for and work towards!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:
Follow Gabe Dean https://www.instagram.com/dabegean
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Mini: It’s Ok to Suck / Spartan MIND

Wed, 30 Oct 2019 09:30:00 +0000

Dr. L says we are a culture obsessed with expertise. We are in a constant hustle of one-up-manship and forgetting that we can find tremendous wisdom in not being the best. Sometimes when we give ourselves permission to suck at things we actually come out on top because we learn from the experience, gain wisdom from the failures, and extrapolate a new tolerance of getting uncomfortable.

LESSONS: Always looking to be the best and claiming your expertise can be a fool’s race. When you do something that you know you’re not good at you creative a learning experience for yourself that is essential for growth. Pick one thing every week to do that you know you’re not good at. Write down the ways that engaging in this experience gave you wisdom and new knowledge about yourself.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Your Personal Board of Directors and Disruptors / Joe De Sena, Amelia Boone, Joe Polish, Eric Byrnes, Jared Easley and Anders Varner on the ATP Science Stage

Tue, 29 Oct 2019 09:30:00 +0000

This special episode features a remarkable panel recorded at Spartan World Media Fest brought to you by ATP Science. Learn to create your own personal board of advisors, how to choose who influences you, AND how to use your own wisdom learned on life's journey to positively impact others. This rockstar episode features Spartan founder Joe De Sena, our buddy Anders Varner from Shrugged Collective, Jared Easley of Podcast Movement, Joe Polish of the Genius Network, Major League Baseball player and Ultrarunner Eric Byrnes, and Spartan legend Amelia Boone. Each of these individuals have a remarkable tale, and when put together this conversation about how to build your personal board of directors is a roadmap for how to traverse the bumps in the road which as Amelia says, “is what makes it fun!” Enjoy.

LESSON

Build your own personal board of directors
Disruptors bring awareness- learn from them
Answer to the higher calling of the organization
Know your true north, what motivates you and listen to your gut
Don’t let your secrets make you sick
Build your culture around your core values
Put yourself in vulnerable positions and attack life
Use your story to help others in need
Don’t get wrapped up in “woundology”
Focus on the positive impacts your are creating
“Your winning or your learning”
Lead from a place of love
BE NICE
Don’t take your feelings too personally
The bumps in life is what makes it fun

LINKS:

Joe Polish

https://joepolish.com

https://geniusnetwork.com

https://geniusrecovery.com

Eric Byrnes

https://www.ericbyrnes.com

Amelia Boone

http://ameliabooneracing.com

Anders Varner

https://shruggedcollective.com

Jared Easley

https://podcastmovement.com/

The Spartan World Media Fest was made possible by ATP Science

TIME STAMPS

0:00 Marion introduces this special episode with an open panel

1:58 Spartan Media Fest Panel intro’s: Joe De Sena, Anders Varner, Eric Byrnes, Jared Easley & Amelia Boone

5:30 Beginning of Amelia Boone’s Spartan journey in the snow at Joe’s

7:00 Joe De Sena on building his personal “board of directors”

11:30 Anders Varner on building a strong team

12:30 Disruptors and their benefit

14:00 Answering the the higher calling of the organization

14:45 Eric Byrnes on baseball and mental capacity in endurance

16:45 Amelia Boone on being your own brand, friends and family

17:45 Knowing your true north, what motivates you & listening to your gut

18:45 Being prudent verse taking a chance

19:15 Joe Polish intro, the Genius Network and helping people in recovery

20:28 Viewing and treating addicts with compassion

21:00 Joe Polish’s breaking point in life & how he got sober

22:45 The Genius Recovery platform & fighting silent battles

23:30 Not letting your secrets make you sick

24:30 Establishing family and business culture with values

26:00 Living your life with a sense of purpose when you have influence

27:35 Positives of being in the spotlight and making beneficial impacts

28:45 Accumulating experience- being in vulnerable positions and attacking life

29:45 Amelia Boone on struggling with an eating disorder & the public’s response

31:00 having courage to speak out - “Disorder and shame thrive in silence and darkness”

32:45 not getting wrapped up in “woundology”

34:00 “Your winning or your learning”

37:00 This awesome panel ends with life lessons and final thoughts

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Guest panelists: Anders Varner, Eric Byrnes, Jared Easley, Amelia Boone and moderator Joe Polish

“Dr.” Johnny Waite Col. Nye & Sefra Alexandra were cheering them on in the audience at the Spartan World Media Fest

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: Overwhelmed? Try This. / Spartan WAY

Thu, 24 Oct 2019 09:28:56 +0000

Zach Even-Esh is joined by guest Charlie “The Spaniard” Brenneman to talk about keeping it simple! Do you ever feel overwhelmed? If you do, take a look at your desk / workspace. Take a look at your garage, bedroom, etc. Having too much “stuff” that you don’t need will stress you out and overwhelm you. Here’s how to declutter and get more productive while being less stressed.

LESSONS:

Once a week, clean and organize the areas of your life that you spend the most time in (work place / office desk), bedroom, living room, garage, etc.
Donate the clothing, books, etc that you don’t use but someone else can benefit from.
Simplicity helps you remove excuses. Get rid of the “stuff” that slows you down in LIFE.

LINKS:
More about Zach https://zacheven-esh.com
More About Charlie https://charliespaniard.com/
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh
Guest: Charlie “The Spaniard” Brenneman

Mini: Parent like a Spartan / Spartan MIND

Wed, 23 Oct 2019 09:37:56 +0000

Spartan's "Chief Mind Doc" Dr. L says: Teaching your children to tolerate distress is not an easy task. It requires clear boundaries and firm NOs. It’s not always easy to be firm when your kid’s have strong wants and desires that, at times, put you in precarious positions. But it’s important that your children understand that they cannot always have their way and learn to tolerate what this feels like. As adults, they will feel disappointment, experience heartache, and see sadness. Teaching them to tolerate such feelings and exposing them to the journey will help them along the way and give them a chance to build resiliency and grit.

LESSONS: Firm NOs and strong boundaries are what children need to feel safe. Teaching your children how to tolerate distress is a critical lesson that will translate into adulthood. With friends and family, remember that you also need to set clear boundaries, say NO when you need to, and tolerate the distress that comes with it.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Kevin Ward | How West Point Wrestling Builds Team Culture

Tue, 22 Oct 2019 08:30:00 +0000

Joe De Sena and his family visited the wrestling room at West Point to learn from the ultimate role models in mental and physical toughness. Kevin Ward, head wrestling coach, explains what it takes to build and maintain the culture of a team, whether that is a wrestling team, a family or a business. Motivation, says Kevin, is a byproduct of being passionate, and discipline is true freedom. Invite rigor and the right folks into your daily routine and you may revell in the results!

LESSONS
Finish what you start
Work hard
Be 100% dedicated to the team
Culture is defined by the worst behavior you accept
Discipline is freedom
Understand your expectations
Hold yourself to a high standard
Be devoted to what your doing
Create your passion

LINKS

TIME STAMPS
0:00 Joe, Dr. Johnny and Guest Host Anders Varner introduce this weeks episode
1:15 Interview starts in the toughest room in the country
3:00 Growing up wrestling
4:45 Finishing everything you start
6:00 Importance of kids having a work ethic
7:30 Working with the best at West Point
9:00 Giving 100% to be on the team
9:45 Nurturing culture of the team
11:00 Teaching them how to think
12:15 Discipline is freedom
13:15 Expectations, standards and devotion
14:15 What do you praise, what do you punish?
14:45 Creating your passion
15:45 Joe, Dr. Johnny and Guest Host Anders Varner discuss what they learned from Coach Ward

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, “Dr.” Johnny Waite and Guest Host Anders Varner- Col. Nye & Sefra Alexandra are off seeking adventures and stories of resilience this week.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: Stop Analysis Paralysis / Spartan WAY

Thu, 17 Oct 2019 08:30:00 +0000

Zach Even-Esh and Joe De Sena answer a listener question “what would you have done differently starting your businesses?” The answer? Who cares! It’s in the past. Time to move forward.

On today’s Spartan WAY hear the strategies, tactics and philosophies the founders of Underground Strength and Spartan use to get things done and keep moving forward.

LESSONS:

Fire. Ready. Aim
The past does not exist
Ask an expert to accelerate progress

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Mini: Find a Way to Let it Out! / Spartan MIND

Wed, 16 Oct 2019 08:30:00 +0000

Spartan MIND host Dr. L says: We tend to store up emotions in our body. These can be of any kind, the more painful ones like irritation, anger, sadness, or shame, or the more joyous ones like excitement, pride, and happiness. Although talking about feelings can certainly be useful, sometimes we need alternative forms of emotional expression so that we can release our feelings and the energy that goes with it. When we utilize different forms of release we make ourselves more available to other experiences and feelings that could bring us wisdom and joy.

LESSONS: Give yourself various avenues of emotional expression such as physical release, like a Spartan race, or creative release, like artwork or making something with your hands. Talk therapy is great but sometimes we need different outlets that can give us a vehicle to let go of certain feelings. Take note of when you might need some emotional release - feeling overwhelmed is normally a good sign.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Derek Fitzgerald | Earning the Heart he Was Given

Tue, 15 Oct 2019 08:30:00 +0000

Recycled man is driven by the need to earn the heart, and second chance, he was granted. A diagnosis of cancer can change everything in your life - learning you need a new heart would cause many to give up. Derek Fitzgerald faced both of these challenges, even flat lining a few times before receiving a heart transplant. Yet he had the inner strength and drive to got from crawling to running to marathons to Ironman. This remarkable interview with our own Col. Time Nye is truly a testament to never giving up and to fighting for a life worth fighting for!

LESSONS
Know when your head hits the pillow, you’ve done everything you can in that 24 hour period
Anything is possible
Keep your head in the game
Take control of your life and be active
Fight for a life worth fighting for
Inspire others
Enjoy life

LINKS
https://www.recycledmanspeaks.com
https://www.recycledman.com

TIME STAMPS
1:30 Interview begins with the Colonel & Derek
3:00 Dealing with a cancer diagnosis
4:30 Learning how to walk again
5:30 7 years of heart failure from Chemo.
7:30 Hoping to stay alive after dying a few times
9:45 Given a second chance at life: a heart transplant
10:30 Starting racing during recovery
11:15 Thanking the donor family for his life
12:30 The training regiment
14:30 After effects of a transplant
16:45 Earning every heartbeat
19:00 Fighting for a life worth living
22:15 The Colonel, Joe and Sefra discuss the interview and lessons learned
27:45 Let us know what’s holding you back from getting uncomfortable?!

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Tim Nye & Sefra Alexandra- “Dr.” Johnny Waite is off seeking adventures and stories of resilience this week.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: F*** The Gym! You Don't Need it / Spartan Way 053

Thu, 10 Oct 2019 08:30:00 +0000

Zach Even-Esh and Joe De Sena let you know what they think of your excuses. Can't afford the gym? Too long a drive? Don't have time to get there? F*** the gym, Joe & Zach have the answer.

LINKS: More about Zach https://zacheven-esh.com Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh

Mini: Own It and Take Responsibility / Spartan MIND 061

Wed, 09 Oct 2019 09:41:22 +0000

Today on Spartan MIND host Dr. L Says: When hype begins to arise around an experience or event, doubt, insecurities, and excuses can settle in simultaneously. These serve as a protective barrier to our greatest fear - failure. But shying away from the experience or letting a list of excuses serve as a disclaimer is not the way to go. Lean in to the experience, no matter how much you want to pad it with ‘what ifs’ or ‘maybe’s.

LESSONS: Remember that owning the experience in front of you - and the conditions that come with it - will serve you best. Move forward by acknowledging what you are truly afraid of and then let yourself accept the possibility of failure. Take responsibility for your future - no one will create it for you.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

A Navy Seal’s Solution - Let go, lock-in, and win | Jason Kuhn

Tue, 08 Oct 2019 08:30:00 +0000

Jason believes that adversity is what builds opportunities to create trust. Whatever you are facing in life, let go of the past, lock-in to the mission in front of you and win the day!
Navy Seals go through some of the toughest training on the planet. Mental, physical and emotional limits are tested beyond what we can imagine. What key lessons are learned in these life or death experiences that can help you conquer the challenges in your life?

LESSONS
Trust helps you win the day
Shift focus away from anxiety to what you can affect
Attack the challenges in front of you
Never sacrifice character for talent
Learn to serve as a team
Lead with conviction and purpose
Think about what you want to produce
Be thankful you are where you are
Let go, lock in & win the fight in front of you

LINKS
https://www.swimwithamission.org/
https://www.stonewall-solutions.com/

TIME STAMPS
0:00 Intro to episode with the Colonel, Joe and guest host Josh Crosby
1:25 Interview begins at the Swim With A Mission Foundation event
2:30 Training that helps win the day as Navy Seal
4:30 Shifting focus away from anxiety to what you can effect
6:25 Purpose behind training as a team
8:15 Serve the team out of a motivation greater than yourself
9:15 Leaving a legacy
10:40 Trust and courage in combat
11:50 Surrounding yourself with the right people
14:00 Trust the process
15:50 Free yourself of the outcome
18:00 Training for worst conditions than you compete in
19:30 Letting go, locking in and attacking the mission in front of you
20:35 Joe, the Colonel and guest host Josh Crosby discuss lessons learned

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Tim Nye & Guest Josh Crosby. Co-hosts Sefra Alexandra and “Dr.” Johnny Waite are off seeking adventures and stories of resilience this week.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: Accountablility // Spartan WAY 52

Thu, 03 Oct 2019 08:30:00 +0000

Spartan Way host Zach Even-Esh says: I was 19 years old working in a hospital fitness center. I came across a sign that STILL influences me and inspires me to this day! Watch the video so you can learn from this lesson I learned 20+ years ago!

LESSONS:

Often times simplicity is more powerful than complexity.
Take accountability for things. Did you open it? Then close it?
Did you make a mess? Leave crumbs behind? Clean it.
Did you break it? Then you must fix it and / or replace it.
Did you use it? Return better than you found it!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Mini: Are there People that Make You Crazy? / Spartan MIND 060

Wed, 02 Oct 2019 08:30:00 +0000

Dr. Lara Pence says: We are a society of human beings that engage in relationships, look for connection, and are looking for ways that we fit into the pie of community. So it’s no wonder that we can get activated in relationships and with the people that we come in contact with. Getting activated is often best identified by feeling irritable, angry, frustrated, or ‘hot’ when you're in connection with someone. We all get activated but understanding where the activation is coming from and how to work through it can be an important factor when trying to make the next best choice.

LESSONS:
We can all become activated in relationships and when we are in engagement with another person.
A few questions to ask yourself when you feel yourself getting activated:
Where is this coming from? (insecurity / fear)
Does this person remind me of someone?
How can I breathe, take perspective, and make the next best choice?
Do I need to circle back with this person (or myself) in order to get more clear on what was activated?

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

From cigarette to Spartan to Shark Tank | Kressa Peterson

Tue, 01 Oct 2019 08:30:00 +0000

How did a cigarette at a Spartan race spark a journey that led to an appearance on Shark Tank? Kressa Peterson talks about how she and her husband found Spartan, embraced the struggle but resisted the mud. From that the "Shower Toga" was invented.

How many of you have been joyful after a Spartan Race- but driven home filthy? Kressa’s life was changed after being almost broken at a race in North Carolina, where all she wanted was to get clean. The Shower Toga was born and after a stint on Shark Tank and partnering with Spartan- her “clean / dream“ is shifting the paradigm of the after race reality.

LESSONS

Find what you love
Figure out creative solutions
Partner with force multipliers

LINKS

https://showertoga.com

TIME STAMPS

1:00 Interview begins on the farm

2:45 Dealing with addiction and illness

4:30 Starting to train for Spartan Race

6:00 Smoking and getting diagnosed with breast cancer

9:45 Filming for everyday Spartans & climbing Mt. Fuji

12:30 Taking time to unplug

13:30 Burpee Break

15:45 The Shower Toga

22:00 Making it happen & getting on Shark Tank

29:00 To Burpee or not to Burpee?

31:00 Companies that change lives

33:55 Dr. L & Joe discuss the Kressa, Shower Toga’s & lessons learned from the hustle

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Tim Nye & Sefra Alexandra, “Dr.” Johnny Waite & guest host Dr. L

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: Technology Disconnection and Accountability / Spartan WAY 051

Thu, 26 Sep 2019 08:30:00 +0000

Zach Even-Esh says the way of the world shows that we are MORE connected than ever before thanks to technology, yet we are also FEELING more disconnected & lonely than ever before. Thank you technology!

For more on the subject of technology and distraction check out the Spartan Up episode with Nir Eyal.

LESSONS:

If you REALLY want to feel happier and more connected, put down that phone and connect with people in person!
Instead of a text message, go “old school” and CALL someone. Better yet, Face Time!
Challenge yourself to get away from the distanced type communication of text messages and take it to the next level: Do something IN person. Organize a gathering or meet up in person.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Mini: Managing Your Time / Spartan MIND 059

Wed, 25 Sep 2019 08:30:00 +0000

Dr. L says - We are a society that is filled with distractions. And we aren’t very good at taking accountability for our own role in this absent-minded behavior. Time management matters when we’ve got so much happening AND when distractibility is so available to us. But you’ve got to be able to integrate some time management skills into your daily life in a way that supports all of your busy activities rather than restricts them.

LESSONS:
Time management is important in order for you to execute on choices that move you forward.
Use these steps to help you manage your time:
Prioritize
Say No
Commit
Write this process down!

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

Fear vs Opportunity | Patrick Sweeney the Fear Guru

Tue, 24 Sep 2019 08:30:00 +0000

Host Joe De Sena interviews “Fear Guru” Patrick Sweeney on Joe’s Vermont farm during the 2019 “Death Race.”

What are the fears you face in your life? Is it possible that they are holding you back from what your true gifts actually are? Sweeney shifted from a life bounded by terror to one led through courage. There is immense power in fear and if you can learn to harness it as fuel - your true superhuman qualities can be unlocked. Find your authentic self and start by doing something every day that scares you!

LESSONS
Become aware of your defense mechanisms
Learn to make decisions based on opportunity not fear
Recognize triggers and how you react
Understand when the amygdala is trying to take over
Do something that scares you every single day
Don’t let fear lock away your true passions & gifts
Discover your authentic self
“Live big & remember your death”
Fear is Fuel

LINKS
http://www.thefearguru.com
https://www.pjsweeney.com

This episode of Spartan Up! is brought you by Luminox, the Official Timing Partner of Spartan Race. Luminox is the watch brand of choice when it comes to overcoming tough obstacles where "every second counts”. Visit www.Luminox.com and use code SPARTAN10 to get 10% off your next order.

TIME STAMPS
0:00 Joe, the Col and guest host Josh Crosby intro the “Fear Guru”
0:50 Luminox.com sponsor break- use code SPARTAN10 FOR 10% off
1:20 Interview begins with the fear frontier…
2:30 Semantic verse emotional memory
4:00 Learning your defense mechanisms
5:00 Decision making based on fear or opportunity
6:00 Fight, flight or freeze
9:00 A paradigm shift after almost dying in his 30’s
10:15 Luminox.com-sponsor break- Official timing partner of Spartan Race
10:30 Episode continues- with learning how to live after almost dying
12:15 Finding your authentic self
13:05 Courage as a superpower
14:20 Understanding the mapping of your brain
16:00 Scare yourself everyday
17:25 Crossing the atacama desert
18:20 The fear cocktail and superhuman powers
19:30 Am I going to die a good death?
20:55 Joe, The Col and guest host Josh Crosby discuss their fears & how to overcome

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

Mini: Spartan athlete Leigh Anne Wasteney talks about diet and training for elevation / Spartan ATHLETE

Fri, 20 Sep 2019 08:30:00 +0000

Host Matt B Davis talks to Spartan ATHLETE Leigh Anne Wasteney about training for elevation, diet and pre and post race meals.

LESSONS:

• Learning to train for elevation 
• Elevation prep on hills or treadmills 
• Her plant based diet helps her feel lean and mean 
• Everybody is different when it comes to nutrition 

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Leighanne Wasteny on Instagram http://instagram.com/leighanne_wasteney

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Editing: Marion Abrams

Mini: Start & Finish The Day STRONG / Spartan WAY 050

Thu, 19 Sep 2019 08:30:00 +0000

Host Zach Even-Esh says: 1 night during the Summer I went out for a family stroll and we got some ice cream.
It fired me up SO much because I felt that I was ending my day on a WEAK note.
NO good!

LESSONS:

No matter what happens between the morning and night time, you can ALWAYS start AND finish the day with something Strong & Positive.
Choose something that Benefits YOU & Betters YOU.
It can be 1 set of push-ups, squats or burpees.
Maybe it’s some stretching.
You can also write in a gratitude journal.
Put your phone away during the start and end of the day, this ensures you will do something for YOU!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Mini: Trusting the Tough Choices / Spartan MIND 058

Wed, 18 Sep 2019 08:30:00 +0000

Life is filled with tough choices, especially if you are looking to challenge yourself and elevate your own life. We are wired to look for comfort but sometimes the tough choices put us in a position of discomfort no matter which you choose. Keep in mind that avoiding tough choices is never going to benefit you - but rather leave you unfulfilled and pining for more, despite the ease of being unchallenged.

LESSONS:
Tough choices will exist and sometimes there is no “good” choice.
Tap into your value system to help you make a choice that is in alignment with what matters to you.
Remember, no matter the choice - if you are open to it - there will be wisdom gained.
Trust in yourself - if you focus on values and are open to learning - you will win.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

Don't Blame your Smartphone | "Indistractable" author Nir Eyal

Tue, 17 Sep 2019 08:30:00 +0000

Are digital devices, coworkers or social media distracting you? What does it take to channel you action into traction? Nir Eyal works at the intersection of psychology, technology and business teaching you how to avoid triggers and make pacts with yourself to actuate your intentions. Don’t blame phones social media or your corporate or personal culture. Learn how to build beneficial habits and stop getting distracted from the life you want.

LESSONS
Master internal triggers
Make time for traction not distraction
Hack back external triggers
Make pacts: effort, price & identity
Acknowledge the dizziness of freedom
Spend time according to your values
Learn tactics to cope with discomfort
Plan ahead with intent: create a time box calendar
Values define you
Take time to reflect not react
Address the three life domains

LINKS
NirAndFar.com/Indistractable
The schedule maker tool I mentioned is here: https://nirandfar.com/schedule-maker/
Distraction guide here: https://www.nirandfar.com/distractions/
Habits vs routines article here: https://www.nirandfar.com/habits/

TIME STAMPS
1:15 Interview begins with distraction vs traction
3:00 Pre-commitments & “dizziness of freedom”
4:45 External vs. internal triggers
6:00 Time management is pain management
7:45 Spend time according to your values
9:30 Tactics based on peer reviewed studies
10:30 Reacting verse reflection
11:00 Myth of multitasking vs. multi-channeling vs. task switching
13:30 The three life domains
16:00 Common source of distraction is other people
18:00 Reducing prescription mistakes
20:00 The pacts: keeping distraction out & yourself “in”
27:45 Being busy & getting it done
28:15 Building an in-distractible workplace: expectations vs. control
30:00 Psychological conditions of not being distracted
33:00 What’s the cost of screen time? The answer is “It Depends”
35:00 Kids, competency & autonomy
39:30 Joe & guest Kressa of Shower Toga discuss what they learned in how not to get distracted

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Tim Nye & Guest Host Kressa Peterson. Co-hosts Sefra Alexandra and “Dr.” Johnny Waite are off seeking adventures and stories of resilience this week.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: Athlete Ashley Heller / Spartan ATHLETE 024

Fri, 13 Sep 2019 08:30:00 +0000

Ashley grew up playing sports and competed at the highest levels in track and cross country during college. She’s been on several podiums in the last couple of years, and consistently finishes in the top 10 against the top competition. Today she joins Matt B Davis on Spartan Up to discuss training, nutrition and more.

LESSONS:

• Learning to embrace what you don’t want to train. 
• What her workout routine consists of. 
• There’s always something to improve upon. 
• Fueling early and often during longer races. 

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Ashley Heller on Instagram https://www.instagram.com/ashmillost22/

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Editing: Marion Abrams

Mini: The Importance of Being Alone / Spartan MIND 057

Wed, 11 Sep 2019 08:30:00 +0000

Many people equate being alone with loneliness. But they are not one and the same. We can be alone - with our self and by our self - and still feel very connected to others around us and our support system. We need to practice being alone more so that we can learn how to be with our own thoughts and feelings. Too often we are looking to others to fill up the white space when we could be getting more in touch with our own sense of self and practice gaining greater self-awareness.

LESSONS:
Being alone is not synonymous with being lonely.
In order to get to know yourself better, you may want to spend time doing things alone so that you can tune into how you are feeling and what you are thinking.
Being alone is not a measure of your worth and value. You are worthy and valuable regardless of who is in your presence.
Learning how to tolerate your own thoughts and feelings is a lost art, as we are constantly busy on our phone or distracted by various notifications. Learn solitude and you’ll inevitably feel more connected to yourself.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

Positivity & Leadership | Pete Cohen

Tue, 10 Sep 2019 08:30:00 +0000

When we think of strength and power, how often do we include the magnetic and influential force of positivity? Pete Cohen has a long and successful track record of turning around some of the best known sports teams and business with his positive, motivational coaching style. In life it’s important to look for mentors, role models and leaders- but, at some point we need to become our own. Never stop pushing and #DoTheWork !

LESSON
Life’s purpose is to grow
Become a warrior of your own life
Get out of your comfort zone everyday
Eat less
Democratize education
A leader is someone people WANT to follow
Begin with the end in mind
Without nature there is nothing
Take the lead in your own life & push through

LINKS
https://petecohen.com

TIME STAMPS
0:00 Col Nye & Joe introduce this interview : separating winners from losers
1:45 Interview begins on the Spartan Farm
3:00 Inviting a million people to Vermont
4:00 The Burning Couch annual event :)
6:00 Being consumed by information
8:00 Taking things to another level with Spartan education
10:00 Finding leaders & becoming a leader
12:00 How can I help? & Doing the work…
15:00 Focusing on legacy?
15:55 Burpee Break
16:00 Interview continues
17:00 Living with the seasons
19:00 Flying with the kettlebell, learning roles & leopard print dresses
21:00 How to take the lead in your life
22:40 Getting the best out of people & being an energy giver
24:00 Pushing through & fighting for your life
25:00 The Colonel & Joe discuss what they learned from Pete

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Tim Nye, Guest Hosts Josh Crosby & Lonnie Mayne. Co-hosts Sefra Alexandra and “Dr.” Johnny Waite are off seeking adventures and stories of resilience this week.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: Spartan Athlete Lindsay Webster / Spartan ATHLETE 023

Fri, 06 Sep 2019 08:30:00 +0000

Lindsay Webster has won more obstacle racing titles than anyone. She is beating everyone in the field, and usually by several minutes. We talk about her skiing and mountain bike racing background, what she loses sleep over, and how she stays on top year in and year out.

LESSONS:

Staying consistent year in and year out.
What she’s improved the most in recent years.
How she balances run and obstacle training.
What’s in her homemade gym.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/

Lindsay Webster on Instagram :https://www.instagram.com/lindsaydawnwebster/

CREDITS:

Host: Matt B Davis (@mattbdavis)

Show Notes: Matt B Davis

Producer: Marion Abrams, Madmotion, llc.

Editing: Marion Abrams

Mini: Be Okay With You / Spartan MIND 056

Wed, 04 Sep 2019 08:30:00 +0000

Feeling insecure, struggling with self-esteem, and being unsure of whether you’re good enough are all common issues that can arise in your lifetime. It doesn’t make you broken, it just makes you human. But working hard to cut off the parts of yourself that you don’t like isn’t the best way to go about building up your self-esteem and certainly flies in the face of self-acceptance. Embracing those elements of yourself that you wish were different is a more effective tactic and, in the end, leaves you feeling more confident and whole.

LESSONS:
Wanting to avoid, ignore, or push away altogether the parts of yourself that you don’t like is a common, though ineffective tactic.
Try to embrace and accept the parts of yourself that you don’t like, rather than push them away.
Use a mantra to help yourself embrace who you are.
Integrate positive affirmations into your routine and begin to acknowledge how these parts of yourself actually make you unique and special.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

Courage in the Face of Horror / War Correspondent Journalist Lara Logan

Tue, 03 Sep 2019 08:30:00 +0000

When you sit at home in the evening and watch horrific recountings of violence happening around the world, have you thought about who is doing the reporting? One must remember the brave souls risking their lives to shed light on these realities, in an effort to bring global awareness and balanced reporting to these issues. Lara Logan, an Emmy award winning television and radio journalist / war correspondent, has had a career that has brought her to the front lines of numerous civil wars in Africa, coup’s, Afghanistan, living in the Red Zone during the Iraq War and the uprisings in Egypt to name just a few. She has endured unspeakable assaults and witnessed deaths and destruction on many continents. Through all of these events she exudes the utmost resilience and teaches us to hold true to our principles, that everything has a price and that no one can take away the freedom that lives within you.

Warning The interview in this episode includes the recounting of violent events and may not be suitable for all audiences.

LESSONS
Principles mean nothing if their just slogans
Be consistent
Kindness and respect are paramount
Listen to what people say - inhale information
Don’t take no for an answer
When you are knocked down- get back up
Everything has a price
Stay true to yourself
No one can give or take away your freedom - it’s within you

LINKS

TIME STAMPS
0:00 Joe, Colonel Nye & guest host Josh Cosby introduce this episode
1:11 Interview begins with Lara Logan & Lonnie Mayne
2:00 Knowing what you believe in- growing up during apartehied in South Africa
4:00 Consistency as an imperative quality
5:00 Life is for the living
7:00 Parenting pointers and family sacrifices for believing in the mission
9:45 A different notion of balance
10:30 Inhaling information and learning as much as you can all the time
12:00 Her first assignment
15:00 Going to war as a reporter for the first time
16:45 Tales from the front lines
18:35 Don’t take no for an answer & always get back up
19:12 Break
19:57 Interview continues with horrifying events in Egypt
22:00 Imprisoned in Egypt
24:00 Attacked and sexually assaulted by a mob
26:30 Fighting for dignity or die fighting
30:00 The hope of possible survival
33:00 Unimaginable horrors
34:15 Dealing with news of cancer
37:00 Deciding “how much” “ you give your abusers each day
38:00 Staying true to yourself
39:45 Joe, The Colonel and guest Josh discuss this remarkable interview

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Tim Nye, Guest Hosts Josh Crosby & Lonnie Mayne. Co-hosts Sefra Alexandra and “Dr. Johnny Waite are off seeking adventures and stories of resilience this week.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: Athlete Alyssa Hawley | Spartan ATHLETE 022

Fri, 30 Aug 2019 08:30:00 +0000

Alyssa burst onto the OCR scene by winning her home race in Seattle, WA in the fall of 2015. Since then she has seen 40 plus podiums, including 3rd best in the world at the Spartan Tahoe World Championship in 2017. On today’s episode she talks with Matt B Davis about coming back from injuries and switching up her training and coaching to become a better athlete.

LESSONS:

Coming back from injury.
How manual labor can prepare you for OCR.
High intensity workouts that work for her.
Focusing on “Quality Running”.
Choosing the coach that's right with you.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/

Alyssa Hawley on Instagram : https://www.instagram.com/alyssahawley14/

CREDITS:

Host: Matt B Davis (@mattbdavis)

Show Notes: Matt B Davis

Producer: Marion Abrams, Madmotion, llc.

Editing: Marion Abrams

Mini: Having Hard Conversations / Spartan MIND 055

Wed, 28 Aug 2019 08:30:00 +0000

Having hard conversations are part of life. Not the part that we always enjoy or look forward to but essential and unavoidable nonetheless. Because of the discomfort associated with hard conversations, we like to avoid them or engage in unhelpful practices that actually don’t serve communication or intent. Learning how to have a difficult conversation is something that many of us have to do if we want to elevate our relationships and move towards that which makes us more resilient.

LESSONS:
Having hard conversations is part of being human, especially if you are looking to build distress tolerance skills and effective communication styles.
Remember the following when you go into a difficult conversation:
Ask yourself what your intention is behind the conversation.
Remind yourself that difficult conversations often help relationships, not harm them.
Breathe and be calm.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

Talking with the Dean of Mean | Keith Jardine

Tue, 27 Aug 2019 08:30:00 +0000

Mixed Martial Artist and UFC Champion Keith Jardine, known as the Dean of Mean talks about his relentless spirit in fighting his way to infamy in and out of the ring. Famous for some legendary takedowns, a reality tv show and now a successful paleo business venture- learn what it takes to be a heavyweight in business and battle.

LESSONS
Find your purpose
Be relentless in achieving your goals
Know when to pivot

LINKS
https://cavemancoffeeco.com/

TIME STAMPS
0:00 Intro with Joe, the Colonel & Guest Host World Champion rower Josh Crosby
2:40 Interview begins drinking Caveman coffee & the “Dean of Mean”
4:25 Growing up playing football & wrestling in Oregon / California
6:25 The strange man nobody wanted to mess with
7:30 Training for sports as a way of life
9:00 Outlets for testosterone & proving yourself nonverbally
10:00 showing up “unattached” to world class wrestling tournaments
11:00 Starting MMA training & the drive to be a boxer
14:00 The joy of the fight
14:15 Burpee Break
15:35 Fighting internationally
18:30 Overcoming the struggle
20:45 Reality T.V. & the UFC
23:00 Training regiment
24:30 Getting in control of food
27:00 Col Nye, Joe & Josh discuss lessons learned

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Tim Nye & Guest Host Josh Crosby
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: Easy, Fast Check-ins for a Healthy Mind / Spartan MIND 053

Wed, 21 Aug 2019 08:30:00 +0000

We don’t always have the time to do a deep dive to uncover what might be impacting us negatively. Nevertheless, we need to pay attention to the things that are bothering us so that we can understand the way that we operate more intimately. It doesn’t take a whole lot of time to ask yourself a few easy questions that might pinpoint what needs your attention and remediation. Tuning into your hunger level, angry feelings, lonely experience, and whether or not you are tired can easily check off a few regular triggers.

LESSONS:
If you don’t have time for a deep dive to discover what’s
bothering you, ask yourself these easy four questions to
help uncover the answer:
a. Are you hungry?
b. Are you angry?
c. Are you lonely?
d. Are you tired?
If you answer yes to any of those questions, see what you can
do to address your needs and get yourself back on track.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

The Magic Pill that Makes you 92% Happier | Andy Ramage

Tue, 20 Aug 2019 08:30:00 +0000

He’s not the first to tell Spartan founder, Joe De Sena, he made it to the pro level of soccer, or that an injury changed his trajectory and set him on a new path. Like many there were successes and failures along the way, challenges to overcome and great rewards. But Andy Ramage is not here to talk about that. He’s with us to talk about the discovery he made that changed EVERY aspect of his life for the better. It sounds like a late-night TV ad, but it’s true. There’s one simple change you can make in your life that will make you happier, more successful, healthier and improve your relationships - and Andy is on a mission to teach you about it.

LESSONS
One lesson. There’s an easy way to improve your life.

LINKS
O.N.Y.B. https://youtu.be/NKSzxY8SFVw
Interview with O.N.Y.B.Ruari Fairbairns VIDEO https://youtu.be/Ckwgpxiqswo AUDIO https://podcasts.apple.com/fi/podcast/177-one-thing-to-10x-everything-ruari-fairbairns/id952870930?i=1000399421715
Interview with Chris Herren VIDEO https://youtu.be/P7JK21-15zs AUDIO https://podcasts.apple.com/ca/podcast/238-chris-herren-the-truth-about-addiction-interview/id952870930?i=1000431598065

Are you a podcaster with a message of resilience - mental or physical? If you talk about nutrition, fitness, self improvement, leadership, wellness, running or OCR join us on our mission to rip 100 million people of the couch and give them the tools to keep going at Spartan World Media Fest brought to you by ATP Science! https://www.spartan.com/en/2019-tahoe-spartan-podfest

TIME STAMPS
00:00 Joe De Sena introduces the interview & the secret pill
01:14 Joe De Sena interview Andy Ramage
01:50 Andy’s Roots
02:25 Andy’s journey to Pro Soccer
03:35 Joe teaches Andy the Fist Bump
03:50 The Injury that Changed his Path
06:45 Travelling the World - What he loves about Ireland
07:15 How do you define excessive drinking?
08:10 Travel to Australia
09:00 Becoming a Broker
10:45 Success vs Happiness
11:20 Starting a New Business with a Unique Advantage
13:00 The How to Be Your Absolute Best
14:40 BREAK - Hear about Spartan World Media Fest, and event for podcasters and content creators who share our mission of resilience for mind and body.
15:05 Health Issues in the Face of “Success”
17:15 How Andy Reversed his Health Issues
18:40 Starting ONYB
22:50 The Social Pressure
24:20 Kryptonite
24:50 Seeing Behind the Matrix
27:25 We miss you Sefra, Johnny and COl Nye.
27:35 Joe De Sena wraps up: are you sleepwalking through life?
28:05 Give Credit to those that make Healthy Choices
28:15 Check out the interview with NBA player Chris Herren about addiction and recovery
28:54 The Rewards
29:30 Another way to Overcome Fear
29:40 Tell us what you think on Instagram at @SPartanUpPodcast

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Johnny Waite & guest Dr. Lara Pence
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Mini: How to Get Unstuck with the Spartan Up Hosts / Spartan MIND 053

Wed, 14 Aug 2019 08:30:00 +0000

Everyone has a valuable contribution to make and everyone gets stuck. It’s part of what makes us human. Sometimes what works for one person doesn’t work for everyone. Which is why we’ve brought the Spartan Up podcast family together to ask what works for them when they feel stuck, Sefra the Seedhuntress, retired Col. Tim Nye and "Dr" Johnny Waite. Each answer is unique - a testament to each of us having our own unique journeys. The key here is to try each tactic out and see which one works for you. From remember the power of family, grounding yourself in the bite of ice cold water, or waking up each day with an intention - there’s lots to choose from to move you from feeling stuck to free.

LESSONS:
We can all benefit from hearing how others cope when they feel stuck.
Try the following practices to get you on track:
Reconnect with family and use the power of your tribe to get you grounded.
Immerse yourself in a cold bath to reinvigorate the senses and get you grounded.
Set an intention in the morning, taking into consideration how you want the day to go and let YOU be the driver of how the day starts.
Use a mantra to facilitate momentum.
Check in with your values to ensure that you are in alignment with what matters to you.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

Green Beret & Olympian (with an asterisk) | Jim Gregory

Tue, 13 Aug 2019 08:30:00 +0000

This week Joe sits down with Jim Gregory a former Green Beret & Olympian (with an asterisk.) Jim didn’t always reach the ultimate goals he set for himself, but he always persisted with confidence and a positive attitude. The result is a life of incredible accomplishment. How can you grow from disappointment? What can you learn from failure? Does tough training in youth give you the foundation to withstand these trials? All these are questions Joe and Jim discuss. Learn what the asterisk next to Olympian means and the secret to a life without regrets.

LESSONS
Make pain your friend
Find opportunities for growth in disappointment
Take chances & throw yourself out there!
Get uncomfortable
Push as hard as you can
Don’t give up

LINKS
https://f3nation.com

This episode of Spartan Up is brought to you by Duke Cannon. Visit Dukecannon.com right now to get 15% off your first order with the promo code SPARTAN. Free shipping on orders over $35
TIME STAMPS
0:00 Joe, Sefra, Johnny and guest Host Dr. L introduce interview
1:30 DukeCannon.com Sponsor Break
2:00 Interview with Jim Gregory at Westpoint
3:15 Becoming a friend to pain
4:30 Joining the Army
5:45 Inspired by Apache helicopters after Desert Storm
7:15 Entering Ranger School
9:15 The Pentathlon team
12:00 Recycling Ranger School … twice
14:10 DukeCannon.com Sponsor Break
16:00 Entering World Class Athlete Program
18:20 Wins National Championship for modern Pentathlon
19:45 Ranked tenth in the World
21:00 Shaking off disappointment
23:00 Training during 9/11
25:00 Taking chances & putting yourself out there
26:00 Pushing as hard as you can
27:30 Never giving up & taking life as it comes
28:45 F3: Fitness, Fellowship & Faith
31:05 Joe, Sefra, Johnny & guest host Dr. L discuss what they learned from Jim
35:40 DukeCannon.com Sponsor close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Johnny Waite & guest Dr. Lara Pence
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Mini: How Spartan Athlete Ryan Atkins thinks about training / Spartan ATHLETE 021

Fri, 09 Aug 2019 12:04:39 +0000

Ryan Atkins is the current Spartan Race Ultra World Champion and the winningest obstacle racer of all time. Ryan talks to Matt B Davis about a winning mindset, how he approaches his weaknesses, and how he mixes his training up to keep it fun and enjoyable.

LESSONS:

• Adding fun training like mountain biking or stand up paddleboarding. 
• What he eats. 
• Making workouts can be intense AND fun. 
• Getting better at running uphill has improved his performance. 

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Scott Jurek on Instagram: https://www.instagram.com/scottjurek/

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Editing: Marion Abrams

Mini: Stress Management / SPARTAN MIND 052

Wed, 07 Aug 2019 08:30:00 +0000

Stress is a part of life. It’s nearly impossible to avoid. So the goal shouldn’t always be reducing the stress in your life but instead integrating ways to manage your stress and lower the intensity. Some of us are better and managing stress than others but the good news is that all stress management skills can be practiced and learned. First and foremost, we need to consider what we are putting into our body and the attention that we are giving our mental faculties. We must nourish our bodies the right way and treat our whole being with a level of respect and care.

LESSONS: We all experience stress. So sometimes the best goal is stress management not stress reduction. To manage stress you must take inventory on what you are putting into your body food wise and whether or not you are fueling appropriately. Practice your stress management skills regularly for the best crystallization.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Todd Herman | Using Alter Egos

Tue, 06 Aug 2019 08:30:00 +0000

If you could be any superhero who would you be? Todd Herman is a mental performance coach that utilizes the strategies inherent with embodying an alter ego to be successful as an athlete on the field or as an executive in the boardroom. Find out what role identity, clothing and mental preparedness can play in your success. Imagination is a powerful tool that can be practiced and honed to overcome perceived limitations and obstacles you never thought that “you” could overcome.

LESSONS
Mastering the self is our greatest challenge
Preparation, routine, planning, relaxation & breathing skills are keys to success
Seek mentors & apprenticeships
Move forward & level up
Alter Ego means a trusted friend or ally
Utilize your imagination to reach your goals
Act with intention

LINKS
More about SpartanX https://www.youtube.com/watch?v=PhvIba0mXsE
More about Todd Herman www.toddherman.me/live2019
Todd on Facebook facebook.com/toddhermanconnect
Todd on Instagram instagram.com/todd_herman
Special Ops Survivors https://www.youtube.com/watch?v=PhvIba0mXsE

TIME STAMPS
0:00 Spartan Up panel with guest Lonnie Mayne discusses SpartanX
1:30 Interview begins with Todd Herma & Joe De Sena
2:30 Coaches role in pushing you to your personal best
3:45 Mastering the self
4:45 Childhood trauma and its effects on his life
5:45 Mental game strategies and alter egos
7:15 Preparation, routine and planning
8:15 Mentorship & apprenticeship
10:00 Getting into flow state & a cold call
11:45 SPECIALOPSSURVIVORS.ORG break
13:30 Interview continues
14:20 Moving forward & leveling up
16:00 creating a “shield” around the athlete before a game
18:00 quickly shifting mental paradigms
19:00 Utilizing “Alter Egos’”
21:00 The power of imagination
23:00 Finding superhero qualities that inspire you
25:50 In-clothed cognition
31:00 What attributes do you take with you in competition?
32:45 The panel Sefra Alexandra, Col. Nye, Johnny Waite & guest Lonnie Mayne discusses how to integrate alter egos into your practice

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye, Johnny Waite & guest Lonnie Mayne
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Mini: Why Does Everybody Quit? / with Joe De Sena

Thu, 01 Aug 2019 08:30:00 +0000

This week Joe De Sena fills in for Zach Even-Esh and talks about commitment. Who do you quit? How can you game your own mind and emotions to stay on track and achieve your goals?

Zach will be back soon with more of the great SPartan WAY episodes you love.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh

Visiting Grant Cardone the 10x Guy at his Castle

Tue, 30 Jul 2019 08:30:00 +0000

Considered one of the world’s top sales trainers & real estate investors, Grant is playing in the big leagues. Joe walks with his kettlebell to his castle in the middle of London to talk about life and business with a guy who has made it his business to 10X yours. Hear Grand and Joe compare origin stories and at the end Joe’s behind the scenes take on his time in the “Cardone Zone.”

LESSONS
Make yourself invaluable
When you meet someone, figure out how you can help them
Take potential clients & do something challenging with them
Happiness is wanting what you already have
Let’s change the world together

LINKS
https://grantcardone.com/podcast/

This episode of Spartan Up is brought to you by Shady Rays Polarized shades you can afford to lose or break - because they’ll replace them for free. Go to www.Shadyrays.com and use code SPARTAN for 50% off 2 or more pairs.

TIME STAMPS
0:00 Joe De Sena introduces interview with Grant Cardone of the Cardone Zone
1:00 Shadyrays.com intro “Built for Adventure”
1:25 Interview begins in the Cardone Castle outside London
4:00 getting “graded” in your marriage
5:25 the theme of disappointment
6:30 growing up around women
7:45 searching for male mentors
9:30 learning the real estate business
11:00 Joe’s fathers real estate endeavors & downfall
14:00 Shadyrays.com break “Built for Adventure”
15:05 Lessons from Joe’s pool cleaning days
18:00 making yourself invaluable
19:30 How Joe gets into Cornell
23:00 Joe’s introduction to Wall Street
25:45 Joe starts his own firm and “makes it,” but feels like sh*t
27:00 Joe starts racing & buys his farm in Vermont
29:30 getting close to quitting
32:00 persevering even when people doubt you
34:30 The world of investing
36:00 Homeschooling kids & living around the world
41:00 changing lives
42:15 Joe De Sena reflects on interview & gives his take aways
46:00 Shadyrays.com close “Built for Adventure”

SUBSCRIBE:
YouTube: http://bit.ly/SpartanUpYT
Apple Podcasts: http://bit.ly/SpartanUpShow
Spotify https://spoti.fi/2UOLnQx
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Host: Joe De Sena and co-hosts Sefra Alexandra, Col. Tim Nye, Johnny Waite
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: Understanding Confirmation Bias / Spartan MIND 051

Tue, 30 Jul 2019 08:30:00 +0000

We make thousands of choices in just one day. What we wear, choose to eat, and decide to do are just a tiny few. Micro-decisions are made constantly and it’s important to understand one of the phenomena that informs our choices. Something called confirmation bias is often behind many of our decisions and also behind the way that we develop a view of ourself. Confirmation bias occurs when we pay attention to and focus on information that confirms a pre-existing belief, value, or assumption. For example, let’s say you don’t think you’re very smart. Because of confirmation bias, you will naturally, though sometimes without awareness, look for information that confirms this belief. So you may pay attention to that one critique that you got on a project review instead of the fifty positive statements that came your way. It’s important to understand confirmation bias and bring into awareness how this may be impacting your beliefs and subsequent choices.

LESSONS: Understanding why certain beliefs are held and decisions are made is an important step in getting to know yourself better. Confirmation bias occurs when you pay attention to information that confirms pre-existing beliefs or assumptions. Pay attention to what information you focus on and what beliefs you may be looking to confirm or validate.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Mini: Why You need a Gratitude Journal / Spartan Way 048

Thu, 25 Jul 2019 08:30:00 +0000

When life gets busy and tough, we can sometimes focus on what we don’t have. Instead, we need to be grateful for everything we have, including the “obstacles” which are opportunities in hiding.

Start writing down what you are grateful for in a gratitude journal. Start your day with a gratitude journal. Tony Robbins inspired me to do this around 2001.

LESSONS:

Write down 3 things you are grateful for, including the most simple things such as seeing the sun or the moon.
Be grateful for everything, including the challenges that you’ve been stressing over.
Make your gratitude journal part of your core morning ritual.
Write in your journal every day, 7 days a week. It only takes 2 minutes MAX!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Mini: When You're Overwhelmed / Spartan MIND 050

Wed, 24 Jul 2019 08:30:00 +0000

Let’s face it. We all experience being overwhelmed. It is a common human experience. But the thing is, there are ways to manage being overwhelmed if you turn your awareness inwards. First, think about how you can use the work of the breath to calm yourself down. Try using the box method. Next, set your priorities. Think about what requires your attention next and where would your energy would best be utilized. And lastly, try and plan for what comes next. These tools can help ground you and create space for you to manage the feeling and the experience.

LESSONS:
Being overwhelmed is part of the human experience so don’t beat yourself up when you feel it.
Try these strategies to overcome feelings of being overwhelmed:
Remember your breath.
Set your priorities.
Make a plan.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

Joe’s original “GRIT” mentor Mo Monaghan

Tue, 23 Jul 2019 08:30:00 +0000

Born in the fields of Ireland, Mo was a guide, teammate and mentor when Joe began adventure racing 20+ years ago. Her ethos are deeply steeped in the foundation and inspiration for Joe to build Spartan Race. Have you heard him say “if your not cold, your wearing too much. If you're tired, your sleeping too much. If you're not hungry, your eating too much.”? That and other great lines like “ Quit moanin & get goin!” originated with Mo. This is a great conversation, where we learn were many of Joe’s battle cries of grit hail from!

LESSONS
Visualize the things you want to happen
Have a point in the distance to go towards
Quit your moanin & get goin!
Learn & practice patience
Try things - don’t get stuck!
Use fear as fuel
Be cold, tired & hungry
Soak up life - don’t wait for another
Help those around you

LINKS

TIME STAMPS
0:00 Joe De Sena introduces Maureen’s interview
0:55 Shadyrays.com intro “Built for Adventure”
1:20 The women who inspired Spartan Race’s foundation
2:30 Growing up rugged in Ireland
4:00 Mountain biking to work and starting adventure racing
5:00 Don’t tell me not to do it- cause I’ll do it!
6:00 Joe’s adventure race “babysitters”
7:00 learning terrain of the World & every aspect of yourself
8:45 Joe visualizing the farm before it existed
9:45 Working with foster kids- surviving & adapting
12:00 Quit your moanin & get goin!
13:30 Shadyrays.com break “Built for Adventure”
15:00 Children are our future- dealing with “broken” children
17:00 Can you push kids too hard?
19:30 Joe’s Wall Street buddies joining races
21:00 Fear of entering the art world
22:50 Soaking up life
24:05 Joe reminisces about racing with Mau, that quitting is forever & being wired differently

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CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Host: Joe De Sena
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Mini: Glutathione: the most powerful antioxidant in your body / Spartan HEALTH 037

Sun, 21 Jul 2019 08:30:00 +0000

Glutathione is not a word that trips off the tongue, but it’s very much worth remembering. It’s a substance that combats the problems related to oxidative stress. Let’s learn more about it.

First, let’s describe oxidative stress in a little more detail. This happens when substances called “free radicals” and “oxidants” start to grow in number in our bodies. We need some of these radicals because they can act as “signaling” molecules that trigger important processes (like the heart pumping more blood during stressful moments). But if you have too many free radicals, this results in an unhealthy imbalance leading to cell damage.

“Free radicals” might be understood as roaming individual atoms of oxygen that are desperately looking to pair up with other atoms (because atoms like to exist in pairs). This means that they’re pretty indiscriminate about where they pair up (sort of like a person who is “on the rebound”), which results in a variety of bad outcomes when this “outsider” settles down with some random cell in the body. That settling causes damage to individual cells, eventually causing cell membranes to break and altering what a cell normally allows to enter and exit its boundaries.

One way to understand glutathione’s benefits is that it helps to repair or counteract the breakage and unraveling of cells that free radicals and oxidants tend to cause. For instance, glutathione repairs the “caps” (known as telomeres) that are found at the end of chromosomes. If that cap is broken, DNA can unravel! And there are many other ways it keeps cells healthy – from fighting nerve damage caused by Lyme disease to repairing cell damage that happens during chemotherapy. Its broad usefulness in the repairing of damage caused by free radicals explains why it’s also referred to as the “master” antioxidant.

One thing to know about this substance is that it’s hard to maintain healthy levels of glutathione through supplements. It’s mainly produced in the body. Unfortunately, with aging comes a reduction of the production of glutathione. When people reach 40, they produce around 30 % less glutathione. By age 65, that reduction can reach 50 %!

You can help whatever levels of glutathione are in your body by what you’re eating. Eliminating sugar, grains and processed foods from your diet is a great way to lessen oxidative stress. And you can find ways to raise the levels of glutathione. Both aerobic training and weight training – individually and in combination – have been found to increase the body’s production of glutathione.

So remember: keep your free radicals under control by reducing oxidants in your diet and by using exercise to keep the amount of glutathione in your body as high as possible. The positive impact on processes that contribute to aging and chronic diseases could be impressive!

KEY TERMS & IDEAS
Glutathione is a substance primarily produced in the body that helps to ward off the effects and potency of free radicals and oxidation in our body’s cells. It’s effectiveness across a broad spectrum of body processes that can be affected by free radicals has made it known as the “master” antioxidant.

Oxidative Stress: “Oxidative stress is an imbalance of free radicals and antioxidants in the body, which can lead to cell and tissue damage. Oxidative stress occurs naturally and plays a role in the aging process.” (Medical News Today)

Free radicals: Free radicals might be understood as roaming individual atoms of oxygen that are desperately looking to pair up with other atoms (because atoms like to exist in pairs).

LINKS & RESOURCES:

Jamie Eske, “How does oxidative stress affect the body,” Medical News Today, April 2, 2019, https://www.medicalnewstoday.com/articles/324863.php, accessed April 2019.

Nicole Galan, “What are the benefits of glutathione?” Medical News Today, December 10, 2018, https://www.medicalnewstoday.com/articles/323936.php, accessed April 2019.

“Free radicals may be good for you,” ScienceDaily, March 1, 2011, https://www.sciencedaily.com/releases/2011/02/110228090404.htm, accessed April 2019.

Terry Lemerond, “Fighting free radicals with glutathione,” Chiropractic Economics, June 2, 2016, https://www.chiroeco.com/glutathione-benefits/, accessed April 2019.

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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Mini: The First Two Minutes / Spartan WAY 047

Thu, 18 Jul 2019 08:30:00 +0000

The first 2 minutes of something new is often uncomfortable, perhaps scary! Waking up earlier than normal = uncomfortable. But it’s just those first 2 minutes you gotta get through!

LESSONS:

Comfort is the enemy
The discomfort goes away after only a few minutes
Remind yourself that you CAN build momentum that works in your favor.
Make an internal deal with yourself to just do 1 thing moving forward.
Remember, doing 1 thing is 100% more than zero!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
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FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Mini: Why We Blame / Spartan MIND 049

Wed, 17 Jul 2019 08:30:00 +0000

We all blame. Your spouse gets an earful when you forgot your kids lunchbox, the customer service agent becomes the punching bag when you accidentally deleted your photos from your iPhone, or your supervisee gets a talking to when you forgot to check your schedule. Blaming is never really a useful tactic but we do it because we struggle with difficult feelings. So we offload them. Feelings of disappointment, especially in yourself, can spawn lots of blaming because we struggle to tolerate that feeling. Reminding yourself that even painful feelings can be tolerated and worked through can help you move away from blaming behaviors.

LESSONS:

Understand and remind yourself that blaming is one tactic that we use to offload difficult and painful feelings.
Build up some distress tolerance around those feelings by sitting when them, breathing, and using positive affirmations.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

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Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

257: Don Devany | What Does it Take to Survive the Most Gruelling Race?

Tue, 16 Jul 2019 08:30:00 +0000

The Death Race. Its name alone can be enough to undermine your confidence. An old friend of the podcast, Don Devany has taken the nickname of the Death Race “Taskmaster.” A decade long veteran of the infamous Death Race, he has inspired legions while they perspired to heroic feats of greatness. Joe De Sena sat down to talk with Don days after he cycled cross country east to west & back again! 9145.5 miles of riding to raise funds for DECA Journey for the One Step Ahead Foundation for kids with mobility issues. What is it that makes one athlete complete the Death Race and another fail? Did those lessons influence Don in his cross country journey? He shares lessons learned from not quitting and falling into the proverbial ditch. Is there a secret to success? Is it “burning the boats”?. To Joe Don is a “testament to what resilience is all about and understands what makes people tick & what makes them break!” There are some people that are simply from another era. Don oozes from every pore the archetype of a medieval knight / renaissance henchman with the mind of a grand philosopher. As Don is famous for saying: GET IT DONE!

LESSONS
Feed the engine
Food / shelter/ water is what truly matters
Maintain your “machine”
Reduce your options- don’t have a plan B
Burn the obstacles in your mind before you begin
Reframe your points of reference
Don't go into challenges with preconceived notions
Pedal On!

LINKS
https://onestepaheadfoundation.wordpress.com/2019/02/04/deca-journey/
The Death Race https://life.spartan.com/post/worlds-toughest-race

TIME STAMPS
0:00 Joe De Sena introducing the one and only Don Devany
0:57 Shadyrays.com intro “Built for Adventure”
1:20 Interview begins as Death Race is about to start
3:25 “Feeding the engine” to be on the bike 12+ hours a day
4:30 A thousand reasons to fall in the “ditch”
6:15 Being grateful and appreciative for “anything more”
7:15 The bottom of Maslow’s pyramid
8:25 Biking across America… both ways! “tasting & drifting the Country”
10:15 An I-Beam in the icy river- just move forward!
13:00 Masonry and getting it DONe.
14:30 Teaching kids to earn their dollars & “learn life”
15:47 Shadyrays.com break “Built for Adventure”
17:08 Interview continues with “maintaining your machine”
18:05 Lessons from a decade as a Taskmaster
20:00 Challenges to overcome on the road
22:00 Perspective and frame of reference of the struggle
27:00 Taking away the option of a Plan B
28:50 Survive the here & now: “pedal on
29:30 Joe De Sena reflects on the interview with Don the Taskmaster
33:55 Shadyrays.com close “Built for Adventure” - special offer for Spartans!

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CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Host: Joe De Sena
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

The Benefits of Zinc // Spartan HEALTH 035

Sun, 14 Jul 2019 08:30:00 +0000

Like magnesium, zinc is a mineral that’s present in many of the body’s functions. We talked about Magnesium in another episode and if you remember it’s important because it’s involved in many different ways in your body’s cellular activity. Well zinc is another much needed mineral and let’s talk about why!

EPISODE SCRIPT

Zinc might not be as ubiquitous as magnesium, but it’s still very important to pay attention to in your diet. Why? Because the body lacks a specialized zinc storage system!

Zinc has a lot of benefits, but three in particular can have a big impact on your daily health.

First, zinc supports your immune system. While you only need a little zinc to have your immune system work well, a deficiency could have dire consequences. That’s because zinc is the ingredient necessary to activate T-cells, which are important for two reasons: 1) T-cells attack infected and cancerous cells and 2) they help to control and regulate immune responses. A measure of how important T-cells are for the immune system is that some of the worst aspects of HIV result from the virus’s attack on T-cells.

Second, zinc has an impact in the process of healing wounds. Specifically, it’s important because of the way it interacts with collagen. Collagen is a protein that maintains the structure in skin and other kinds of connective tissue. Zinc, in turn, helps in the production and remodeling of collagen, which is a key property that boosts tissue growth in and around a “wound bed,” thus promoting healing.

Third, zinc has great properties that can help you with the common cold. Many people find that zinc lozenges can help cut down on the severity and duration of a cold. One study found this zinc remedy could cut down on the length of a cold by 40 percent! The theory is that zinc helps to reduce inflammation in and around the mouth and throat, where much of the cold virus resides.

So, now that you know that you need zinc, where can you find it? Oysters are a great source, so if you’re at happy hour, have a few to make up for that beer! Red meat, lobster and poultry are also good sources. For vegetarians, beans, nuts, dairy products and especially whole grains help with zinc intake.

Since zinc isn’t stored in the body, people who are prone to zinc deficiencies either have trouble absorbing it, take in too little, or use up too much. In the first case you’ll find people with digestive disorders or diseases associated with metabolism, like liver disease. In the second case, vegetarians who aren’t eating oysters and red meat could become zinc deficient without some compensating strategies. Women who are pregnant or breastfeeding use a lot of zinc for their baby’s needs and may also run low.

Remember, because your body can’t store this important mineral, don’t take it for granted. Think zinc.

Key Terms and Ideas:

The only source of zinc comes from what we eat (either from food or supplements) because the body lacks a specialized zinc storage system.

T-cells are a “type of white blood cell that is of key importance to the immune system and is at the core of adaptive immunity, the system that tailors the body's immune response to specific pathogens. The T cells are like soldiers who search out and destroy the targeted invaders.” (MedicineNet)

Collagen is a protein that maintains the structure in skin and other kinds of connective tissue.

LINKS & RESOURCES:

Cathy Thomas Hess, "Monitoring laboratory values: zinc, copper, vitamin C, vitamin A, and vitamin E," Advances in skin & wound care 22.5 (2009): 240, https://journals.lww.com/aswcjournal/Citation/2009/05000/Monitoring_Laboratory_Values__Zinc,_Copper,.12.aspx, accessed April 2019.

Joseph Nordqvist, “What are the health benefits of Zinc?” Medical News Today, December 5, 2017, https://www.medicalnewstoday.com/articles/263176.php, accessed April 2019.

William S. Shiel, “Medical Definition of T Cell,” MedicineNet, https://www.medicinenet.com/script/main/art.asp?articlekey=11300, accessed April 2019.

“Zinc: Fact Sheet for Health Professionals,” National Institutes of Health: Office of Dietary Supplements, March 13, 2019, https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/, accessed April 2019.

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SUBSCRIBE:
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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Challenge Others // Spartan WAY 046

Thu, 11 Jul 2019 08:30:00 +0000

We’re afraid to tell others what they need to do. We’re afraid to tell others to step up and stop being lazy, stop being a clock puncher, stop being average!

LESSONS:

There is nothing wrong with telling others that the standard of excellence is NOT being met by them. Tell them to step it up and tell them how to do it!
Challenging others might be scary at first, but you will be helping the individual and yourself by expressing why you are demanding excellence.
You have achieved more in your life by pushing yourself. Perhaps a Coach or mentor pushed you as well. Someone is waiting for you to push them!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

The Right Way to Plan / Spartan MIND 048

Wed, 10 Jul 2019 08:30:00 +0000

Yes! There actually is a right way to plan! Whether you are planning to run errands, planning to change your relationship with food, or planning to start a new workout routine, knowing what works and what doesn’t can help. A phenomenon called the planning fallacy can get us into trouble when it comes to planning because here we tend to overestimate our abilities because we assume perfect conditions and ignore past data. When we assume perfect conditions, we disregard all of the things that could make the road more rocky and the path more of a struggle. And when we ignore past data, we take the approach of this being the ‘first time’ and leave all of the great wisdom from past failures in the past.

How do you get around this? First, assume imperfect conditions. Assume struggles and mud will slow you down and plan for it! And next, take wisdom that you’ve gained from the past in regards to what you’re planning for and use it in the present.

LESSONS: Understand the planning fallacy: the tendency to overestimate your abilities because you assume perfect conditions on your route and you ignore data from the past. When you start out, consider what struggles and roadblocks you might encounter and plan accordingly. Bring with you data from the past in terms of what’s worked and wasn’t hasn’t, and use it in the present.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

256: Vince Nance | The Waffle Anarchist

Tue, 09 Jul 2019 08:30:00 +0000

What do cage fighting and gluten free waffles have in common? Vince Nance. Vince and Joe De Sena cook up a great interview that discusses operational leadership, the rigors and rewards of Brasilian Jiu Jitsu and the importance of women’s self defense. Anarchy has never tasted so good!

LESSONS

Don’t punch unless you mean it (always act with full intention
Start where you are!
Adjust as needs change
Leave deep tracks
Designate mental real estate to your commitments
Legacy = people, love and action
You can’t make excuses and learn at the same time

LINKS

https://anarchywaffles.com

This episode of Spartan Up is brought to you by Duke Cannon. Visit Dukecannon.com right now to get 15% off your first order with the promo code SPARTAN. Free shipping on orders over $35

TIME STAMPS

0:00 The Col, Johnny & Dr. L introduce episode

1:15 Dukecannon.com sponsor intro

1:40 Vince & Joe De Sena begin by making waffles

4:30 Battling with the pancake tycoons

5:30 Growing up with martial arts

8:30 Lessons from the cage

11:30 Dukecannon.com sponsor break

15:00 Efficiency of living where you work

16:00 Women’s self defense training

18:15 Leaving your tracks

19:00 The illusion of starting at the end

21:00 The keys to Brasilian Jiu Jitsu

23:00 Letting go of your own preconceived notions

25:00 Importance of women learning self defense

26:00 Organizational leadership

27:00 Keeping the ego in check

30:15 The Colonel, Johnny & Dr. L discuss how to apply these lessons to your life

37:55 Dukecannon.com sponsor close

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CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Col. Nye, Johnny Waite & guest host Dr. Lara Pence

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Initiative // Spartan STAND 019

Mon, 08 Jul 2019 08:30:00 +0000

Brian "Tosh" Chontosh says: Defining what Initiative is seems fairly easy. Now, let’s discuss it from a lack of and where we are responsible for others lacking it. When I find myself frustrated with others I like to ask myself what guidance or information or incentive am I not providing to excite initiative from them.

On another vein, I also find myself getting frustrated with others who are acting with hyper or too much initiative. Again, it could be a function of many things, but I like to ask myself the same questions of what am I not doing or providing?

Then, I always put myself in check to make sure I don’t ever take too much or not enough when I am supporting others’ causes.

LESSONS: Ask yourself what your responsibility is in helping others take appropriate initiative Check in and identify if you are taking too much or not enough when supporting others

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

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CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

Natural Post Race Kidney Cleanses// Spartan HEALTH 034

Sun, 07 Jul 2019 08:30:00 +0000

Dr. Nada Milosavljevic MD says: Kidneys take a beating during times of extreme, extended exertion; there are natural ways to give them a bit of support. There's a host of beneficial foods, nutrients, and herbal teas and drinks that can aid in kidney cleansing, detox and optimal functioning.

Hydration. Kidneys need water to create the urine that flushes out the majority of the waste in our bodies. So what happens when you don’t drink enough water? Essentially, waste starts backing up in your kidneys – and that can lead to kidney stones.

Foods. In recent studies, brown seaweed has been shown to help reduce kidney damage from diabetes. Eating cranberries has been associated with a drop in urinary tract infections. And foods that have lots of calcium, like tofu or fortified cereals, help to reduce the possibility of kidney stones. Calcium binds with a compound called urinary oxalate that contribute to kidney stones. When it’s combined with calcium, that oxalate can be more easily excreted from your system.

Beverages / Herbal Teas. A variety of drinks and herbal teas have attributes that can cleanse kidneys or reduce kidney damage. Examples of these are stinging nettle, sambong (an herb often used in the Philippines and Asia) and hydrangea. In the case of hydrangea, a recent study showed hydrangea given three days to mice could help to mitigate aspects of kidney disease.

Nutrients. Omega 3 fatty acids found in fish oil can be very beneficial to kidneys. Because Americans tend to have more Omega 6 oils that can contribute to kidney stones, taking a fish-oil supplement can add more beneficial Omega 3. In addition, Omega 3s actually slow down the metabolic processes of Omega 6s! Also, taking Vitamin B-6 can reduce the oxalates that can help create kidney stones.

Our kidneys work really hard to rid waste, help with fluid balance, and they even make some hormones. After a tough race they need a little TLC.

KEY TERMS & IDEAS
Kidney stones: “These are hard, pebble-like pieces of material that form in one or both of your kidneys when high levels of certain minerals are in your urine. Kidney stones rarely cause permanent damage if treated by a health care professional. Kidney stones vary in size and shape. They may be as small as a grain of sand or as large as a pea. Rarely, some kidney stones are as big as golf balls. Kidney stones may be smooth or jagged and are usually yellow or brown.” (National Institute of Diabetes and Digestive and Kidney Diseases)

Oxalates “are a natural substance in many foods. They bind to calcium during digestion in the stomach and intestines and leave the body in stool. Oxalate that is not bound to calcium travels as a waste product from the blood to the kidneys where it leaves the body in the urine. If there is too much oxalate and too little liquid in the urine, calcium oxalate fragments create creates. As the crystals begin to increase in number, they stick to one another to form a larger crystal known as a kidney stone.” (National Kidney Foundation)

LINKS & RESOURCES:
Cindy Kuzma, “No, Marathon Runners, You Don’t Have to Worry About Your Kidneys,” Runners World, April 18, 2017,
https://www.runnersworld.com/news/a20853413/no-marathon-runners-you-dont-have-to-worry-about-your-kidneys/, accessed April 2019.

“Definitions & Factors for Kidney Stones,” National Institute of Diabetes and Digestive and Kidney Diseases, May 2017, https://www.niddk.nih.gov/health-information/urologic-diseases/kidney-stones/definition-facts, accessed April 2019.

Mahsa Motshakeri, et al., "Effects of brown seaweed (Sargassum polycystum) extracts on kidney, liver, and pancreas of type 2 diabetic rat model.]," Evidence-based complementary and alternative medicine 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3910465/, accessed April 2019.

Jessianna Saville, “What Are Oxalates and Why Are They a Concern for Kidney Disease Patients?” National Kidney Foundation, September 5, 2018, https://www.kidney.org/atoz/content/what-are-oxalate-kidney-stones, accessed April 2018.

Sen Zhang et al., "Total coumarins from Hydrangea paniculata show renal protective effects in lipopolysaccharide-induced acute kidney injury via anti-inflammatory and antioxidant activities." Frontiers in pharmacology 8 (2017): 872, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5735979/, accessed April 2019.

Follow Dr. Nada on:
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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

The Beautiful People / Spartan WAY 045

Thu, 04 Jul 2019 08:30:00 +0000

Zach Even-Esh says: Sometimes, the very thing that you love is also the very thing that can break your heart. Ultimately, you must live your truth.

LESSONS:

It’s OK to be vulnerable if you’re following and living your truth
Focus on giving. Giving and helping others.
Live your truth.
Support people are doing good for other but can use your help.
Do something for someone who can never repay you

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Your Pre-Race Mental Checklist / Spartan MIND 047

Wed, 03 Jul 2019 08:30:00 +0000

Before you head into a race, or any event that means something to you - a job interview, a first date, a meeting with the boss - it’s important to mentally prepare. When you are more mentally prepared, you can set up an outcome in your mind that works for you, walk into the event with greater confidence, and use mindfulness tools to keep yourself calm. There are a few questions that you can ask yourself to set yourself up in such a way and thought they may take a few minutes to answer, the outcome will make it well worth it.

LESSONS:
Getting yourself mentally prepared for an event that matters to you can help you experience the event in a more positive way and may even impact the outcome.
Ask yourself the following three questions:
What does success look like here?
What do I need to ensure confidence going in?
What do I need to do to remain calm?

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CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

255: Sarah Green Carmichael | The Best of HBR’s Ideas

Tue, 02 Jul 2019 08:30:00 +0000

This week’s guest is full of ideas and has surrounded herself with the best minds for decades. At the time of this interview she was the Executive Editor at Harvard Business Review - hosting the IdeasCast podcast for over a decade and more recently the Women at Work Podcast. She and Joe talk at Fenway about actionable advice on how success can be achieved through small wins & conquering proverbial mountains each day. Be consistent, track your time & celebrate your progress!

LESSONS
Power of Small Wins: making progress each day keeps you motivated
Accept the risk in achieving your goals
Set a goal: be specific & concrete- make yourself accountable!
Be consistent: climb a small “mountain” everyday
Keep a “time-diary:” track what you spend time doing- celebrate progress

LINKS

TIME STAMPS
0:00 Intro to episode with the Col., Joe, Johnny & Dr. L
1:50 SHADYRAYS.COM “Built for Adventure”
2:35 Interview begins with Sarah: The HBR IdeaCast
3:30 The “Power of Small Wins”: tangible progress
4:30 Rick Ridgeway’s summit of K2 without oxygen: acceptance of risk
7:00 Weekly podcasts & summiting peaks
8:45 “Women at Work” Podcast
10:30 Competition in the workplace
12:05 SHADYRAYS.COM Sponsor Break
13:45 Interview continues with: take the best forget the rest…
14:45 Setting goals- committing to it publicly
16:55 Creating a “time diary”
17:45 Why we podcast?
19:30 The panel discusses how to integrate Sarah’s takeaways
27:40 SHADYRAYS.COM close

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CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Col. Nye, Johnny Waite & guest host Dr. Lara Pence
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Don’t Allow your Mood Majority Vote // Spartan STAND 018

Mon, 01 Jul 2019 08:30:00 +0000

Brian "Tosh" Chontosh says this is just another way of saying don't be an emotional based decision maker, don't be impulsive, or think about what you are doing / not doing. For me, phrasing it this way simply invites engaging about what it means to not allow a transitory feeling or emotion to rule on my actions.

I start to introduce the power of feedback mechanisms and discipline. When we give in to mood we have an often temporary high followed with a low of sorts. [ It doesn't always have to be the pleasure & guilt dynamic. ] What happens is the decision to arrive at the immediate high receives the connection to a response from mood and the further down the road low just gets labeled as a new mood that needs to be placated. The opposite is true where discipline to do an uncomfortable thing now yields a down the road high where if we can remember to associate that feeling of high as a reward to the decision to deny comfort (in this example) we can modify behavior and decisions.

LESSONS: Anytime you say to yourself “I don’t feel or I’m not in the mood…” check in Let your mood have an appropriate vote along with a handful of rational informatives

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

A Better Herb for inflammation & Joints? // Spartan HEALTH 033

Sun, 30 Jun 2019 08:30:00 +0000

It can be a big help for achy joints and general inflammation in the digestion tract and respiratory system as well. The use of BOSWELLIA resin dates back thousands of years in Ayurvedic medicine. But, more recently, medical science has begun to research its full potential and extensive anti-inflammatory properties. Most notably, scientific studies have suggested that boswellia can also block what is known as “5-LOX inflammation,” which has great therapeutic possibilities.

Boswellia is an herbal extract derived from Boswellia serrata, a densely-leaved tree (that looks like a beautiful over-sized shrub) found across India, Saudi Arabia and Ethiopia. The extract’s name comes from old French and means “high quality incense.” It’s gathered from the resin of five varieties of Boswellia trees.

It’s healing properties have been noted for centuries and has been used for a variety of illnesses and ailments, including: asthma, cerebral edema, chronic bowel diseases, arthritis and cancer.

In the case of arthritis, for instance, boswellic acids – the active components of Boswellia – seem to have very strong anti-inflammatory properties. People who have rheumatoid arthritis as well as osteoarthritis may respond well to boswellia because it may also help to reduce cartilage loss and hinder the autoimmune process that contribute to these conditions.

As scientists have looked more deeply into this traditional medicine, they’ve found that boswellia has some additional properties: specifically, its potential to block what’s known as 5-LOX inflammation (which is short for the more scientific term, “5-lipoxygenase inflammation”). 5-LOX is an enzyme that can interact with fatty acids to create leukotriene, which is linked to very strong pro-oxidant and pro-inflammatory activities. (If you saw my earlier podcast on glutathione, I discussed how dangerous an overabundance of oxidants in your system can be!)

5-LOX can impact both the cardiovascular system and the neural system. Its impact on cardiovascular health is often concentrated in the aorta, coronary and carotid arteries. For the neural system, it’s especially localized in the hippocampus and the cortex. In both the cardiovascular and neural systems, the presence of 5-LOX increases considerably as people get older. Luckily, integrating boswellia herb in your diet is pretty easy. You can find it an extract, herbal supplement or powder.

As we all know, frankincense had great value in ancient times. Modern science has confirmed that it’s properties are not just stuff of legend and story. Its anti-inflammatory properties have been proven to be very effective in dealing with some significant health problems like inflammation and they can help ease post race joint aches and pains.

KEY TERMS & IDEAS

Boswellia (or Indian Frankincense) has had a centuries-long reputation for reducing inflammation of all kinds, like arthritis and asthma. More recently, scientists have confirmed this property through studies and have discovered its ability to block 5-lipoxygenase inflammation.

Boswellia: an herbal extract derived from the Boswellia serrata tree, which is a densely-leaved tree (that looks like a beautiful over-sized shrub) found across India, Saudi Arabia and Ethiopia.

5-lipoxygenase inflammation: 5-lipoxygenase (also known as “5-LOX”) is an enzyme that can interact with fatty acids to create leukotriene, which is linked to very strong pro-oxidant and pro-inflammatory activities.

LINKS & RESOURCES:

Jin Chu, and Domenico Praticò, "The 5-lipoxygenase as a common pathway for pathological brain and vascular aging," Cardiovascular psychiatry and neurology 2009 (2009), https://www.hindawi.com/journals/cpn/2009/174657/, accessed 2019.

“Indian Frankincense,” Arthritis Foundation,
https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/indian-frankincense.php, accessed April 2019

Aaron Moncivaiz, “Boswellia (Indian Frankincense),” Healthline, November 9, 2017, https://www.healthline.com/health/boswellia, accessed April 2019.

M. Z. Siddiqui, "Boswellia serrata, a potential antiinflammatory agent: an overview," Indian journal of pharmaceutical sciences 73.3 (2011): 255, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309643/, accessed April 2019.

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Find Strength in Solitude // Spartan WAY 044

Thu, 27 Jun 2019 08:30:00 +0000

Having a team is powerful, but, sometimes, you will be alone, without the team. You must learn to exude strength even when in solitude.

LESSONS:

If you’re following the common path but your gut instinct says NO, then it’s time to live your truth in solitude.
Do not fear starting alone. Do not fear progressing alone.
Look inward to find your truth.
You will and can find strength when you follow the path you were meant to be on.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Mental Housecleaning // Spartan MIND 046

Wed, 26 Jun 2019 08:30:00 +0000

Sometimes you can get so caught up in the daily grind and the day-to-day routine that you forget to slow down, pause, and ask yourself, “how does this serve me?” When it comes to our mental energy, resilience, and toughness, we have to clear our head of all the junk so that we can make room for that which improves our mental clarity. It’s important for you to reflect on whether the things you are reading, listening to, and watching are filling your mind engine with helpful and use information, or stuff that makes clogs it all up.

LESSONS:
It’s important to take time and evaluate if you are creating space in your mind so that it is more clear and available to wisdom, knowledge, and constant working flow.
Ask yourself the following:
Does what I’m listening to serve me?
Does what I’m reading serve me?
Does what I’m watching serve me?
It’s okay to listen, read, and watch things for fun. Just make sure you are also leaving space and time for your mind to rest!

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

254: Bruce Babashan | Life Lessons from the Boxing Ring

Tue, 25 Jun 2019 08:30:00 +0000

Bruce lives where fighting and business converge. With a background as an executive level headhunter and a youth spent in the boxing gym, he’s translated those tactics into building champions. The renowned boxing coach sits in the podcast ring this week with Joe De Sena and discusses the keys to coaching to glory, rebuilding them after loses, and the importance of vulnerability. What it comes down to is the Law of Outcomes: “ the amount of pain, suffering and sacrifice you make must be equal to the goal you wish to achieve.” Bruce is the guy you want in your corner!

LESSONS
Work hard, pay attention & listen
Be an active observer
Keep notes!
Follow your passions
The key to coaching is connection
Humility and empathy are worthy traits
“Deserves” got nothing to do with it
Be vulnerable in life
“Law of outcomes: the amount of pain, suffering and sacrifice you make must be equal to the goal you wish to achieve”
Have a vision for yourself- success is an exclusionary process
There is no easy path- be willing to suffer for your dream

LINKS
https://www.yourcornerman.com

TIME STAMPS
1:20 Interview begins with Joe & Bruce
1:50 A passion for boxing & fighting
3:30 A history of coaching
4:30 The warrior spirit
6:30 Working hard & paying attention
7:30 An informal apprenticeship
9:00 Balancing the office & the gym
10:00 Becoming a warrior in business & the ring
11:00 Keeping notes on what you learn
12:00 Boxing as a tool in coaching
13:00 Importance of connection in coaching
14:20 How to keep humility
15:40 Shady Rays Sunglasses break with Zach Even - Esh of the Spartan Way
17:25 Interview continues with tears & temper
19:00 The repercussions of “losing”
22:20 Rebuilding an athlete
25:45 “Deserves” got nothing to do with it
26:55 Going through the grieving process- can you bring an athlete back from the brink?
28:00 Dealing with being in the public arena
31:10 Being vulnerable in life
32:00 Law of Sacrifice
33:00 The exclusionary process of success
34:30 Doing the thing that is “true” to you
36:10 The panel discusses the great Babashanisms
43:45 Shady Rays Sunglasses close

SUBSCRIBE:
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Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye, Johnny Waite & guest host Isaiah Vidal
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

Keep Up or Catch Up // Spartan STAND 017

Mon, 24 Jun 2019 08:30:00 +0000

It takes more energy to catch up than it does to simply keep up. This extra expenditure of energy ends up creating a greater deficit which in turn feeds the loop to fall behind yet again.

This is simple physical conservation of energy theory.

What happens with individuals on a psychological level is an entirely different story. The tendency is to attempt finding shortcuts rationalized as improved techniques, greater efficiency, or new moves etc… Where in our lives are we creating shortcuts to catch up when we should have been playing keep up?

LESSONS: Gradual loss of capacity creates dangerous thought patterns to look for shortcuts Spend the time and energy now keeping up before you have to spend more catching up later

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

When Should I buy Organic? // SPARTAN HEALTH 032

Sun, 23 Jun 2019 08:30:00 +0000

Organic foods are generally more expensive than conventional foods because conventional foods often use substances to accelerate plant and animal growth, protect against insects or increase the scale of farming. These substances are certainly not part of the natural growth cycle of the flora and fauna that we eat. For flora, there are pesticides, ionizing radiation, artificial fertilizers and, yes, even sewage sludge. For animals, the substances include antibiotics and hormones.

If any part of this long list of artificial means is used in the food on your table, it is not organic! But because it isn’t as easy as conventional farming, organic food can be difficult to find. And if you can find it, paying for it may give you a case of sticker shock. Moreover, some food that isn’t quite organic can still be pretty good for you.

Being an organic farmer is a complicated business. There is a certification process and it can take a few years to transform a conventional farm into an organic one. But there are two caveats. A farm that is organic can be situated next to a farm that isn’t, thus possibly compromising the quality of its food. Conversely, because the certification process can be long and expensive, some farms that haven’t quite yet qualified as officially organic can have great food.You need to know where your food comes from and how exactly it was grown.

Look into transit times of your food, too, because longer transit times results in both less flavor and fewer vitamins. Food processing procedures can introduce contaminants or reduce the healthiness of foods or meats, depending on the quality of the processing.

Also, for fruits and vegetables, the thicker the skin, the healthier the food (usually). Pineapples are an example of a safer kind of conventional fruit.

The “dirty dozen”
Fruit and vegetables that have thin skin or soak up lots and lots of water: apples, grapes, strawberries, celery, peaches, spinach, lettuce, cucumbers, nectarines, snap peas, tomatoes, and pears. If you’re going to eat these, go organic.

Figuring out which foods to buy to better maintain your health can be a bit complicated, but a little education can go a long way. In addition to helping you to stay healthy, organic foods’ great taste and texture makes life sweeter and more enjoyable with every meal. Remember: “Health is Wealth”!

KEY TERMS & IDEAS:

Organic foods are generally more expensive than conventional foods because the conventional foods often use substances to accelerate plant and animal growth, protect against insects or increase the scale of farming.

Organic food “is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.” (Medicine.net)

In addition to how your food is grown, it’s important to know how it’s transported. Specifically, the transit times of your food – the time it takes to get from the farm to your grocer – also have an impact on nutrition. That’s because longer transit times results in both less flavor and fewer vitamins.

LINKS & RESOURCES:
“Frequently Asked Questions,” organic.org, https://organic.org/faqs/, accessed April 2019.

M. Huber, et al., "Organic food and impact on human health: Assessing the status quo and prospects of research," NJAS-Wageningen Journal of Life Sciences 58.3-4 (2011): 103-109, https://www.sciencedirect.com/science/article/pii/S1573521411000054, accessed April 2019.

“Organic Agriculture,” USDA: Economic Research Service, https://www.ers.usda.gov/topics/natural-resources-environment/organic-agriculture/, accessed April 2019.

Melissa Stopler, “What is the Definition of Organic Food?” Medicine.net,
https://www.medicinenet.com/what_is_the_definition_of_organic_food/views.htm, accessed April 2019.

Follow Dr. Nada on:
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SUBSCRIBE:
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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD
© 2019 Spartan

Practice Your Excellence// Spartan WAY 043

Thu, 20 Jun 2019 08:30:00 +0000

Is your work or career just a job? Or, do you truly live the code, being a pro whether you are at work or not?

LESSONS:

If the culture at your work is about kindness and excellence, do you live this after the 9-5 hours are over?
Excellence is a habit. Practice excellence, even when you’re not at work or when the cameras are not rolling.
Joe DeSena is a Spartan whether the camera is rolling or not. He’s doing his burpees, carrying kettlebells, etc all the time, NOT just when cameras are rolling.
You’re not trying to be perfect, you’re just trying to get better! Do the little things, at all times.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Letting Go of Negative Thoughts / Spartan MIND 045

Wed, 19 Jun 2019 08:30:00 +0000

Our mind is a melting pot of different kinds of thoughts. Joy ones, excited ones, worry ones, hopeful ones, and, yes, negative ones. It is important to be aware of your own negative thoughts because denying they exist doesn’t make them go away - and in some circumstances doing just that only makes them grow stronger. And, at the same time, you want to be strategic about how you address them because if you give them too much attention they can grow and get stronger. Countering your negative thoughts with positive ones can be a useful strategy - whether you do this in your head or write it down in a journal. Also, work on trying to remove the judgment that you may be placing on top of the negative thought. We all have negative thoughts so to shame yourself or be self-deprecating because you have negative thoughts only makes things worse.

LESSONS: Negative thoughts can arise in anyone at any given time. Being aware of your own negative thoughts can serve you when trying to implement strategies that decrease the thoughts. Try to identify your most prominent negative thoughts and counter them with positive thoughts, reality testing, or hopeful mantras. Remove judgment that you place on top of the negative thought and have compassion for yourself.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

253: Fran Martinez | No Suffering is too Great to Overcome

Tue, 18 Jun 2019 08:30:00 +0000

Fran Martinez tragically lost his son to an undiagnosed illness when he was an infant. In the beginning, the pain seemed too much to bear. In the midst of this his marriage ended. He ran from life and friends. Loving friends brought him back to society, got him exercising, and eventually he found Spartan Race. He realized the obstacle course was a metaphor for life. The community, the exercise, and overcoming those obstacles worked a kind of healing magic on him. Now his mission is to bring that healing to others. He has started Proyecto Daniel in Spain and the “Hero’s Heat,” to build a community for parents (now over 3,000 strong), to come together knowing they are not alone and to realize how strong they really are!

Joe sat down with Fran at our Spartan World Championships in Morzine France for this powerful and moving interview.

LESSONS
Obstacle courses are a metaphor for life
You are not alone when going through tough times
Let people love you

LINKS

This episode of Spartan Up is brought to you by Duke Cannon. Visit Dukecannon.com right now to get 15% off your first order with the promo code SPARTAN. Free shipping on orders over $35

TIME STAMPS
1:00 Interview begins with Fran & guest host/ translator Angel Sanz
2:00 losing his son
3:00 searching to push himself beyond the pain
4:00 wanting to “go”
5:00 his wife leaves him
6:00 friends pulling him out of depression
7:00 finding Spartan Race
7:30 Dukecannon.com break
9:30 letting other parents know they are not alone & are strong
10:40 the “Hero’s Heat”
12:30 letting people love you & loving yourself
14:00 Proyecto Daniel
14:45 Joe De Sena, Sefra Alexandra, Col. Nye & Johnny Waite discusses the interview

SUBSCRIBE:
YouTube: http://bit.ly/SpartanUpYT
Apple Podcasts: http://bit.ly/SpartanUpShow
Spotify https://spoti.fi/2UOLnQx
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye, Johnny Waite & guest translator Angel Sanz
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

How Important Is It To Be Consistant? // Spartan STAND 016

Mon, 17 Jun 2019 08:30:00 +0000

Host Brian "Tosh" Chontosh takes a deeper look at the value of consistency. Everyone should take a moment to go back and dig into the definition of consistency. And on that note, appreciate the difference between consistency and persistency.

If we look at consistency as harmony towards a whole and seizing opportunity when it presents it reframes how we may hold ourselves accountable towards failure and allowing it to take hold of us in a negative fashion.

LESSONS: Being consistent is not necessarily about routine Reframing who we view consistency will allow more room for life to happen Consistency is about seizing opportunity when it presents and creating opportunity when it seems unpresent

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

Processed Foods - What You Need To Know // SPARTAN HEALTH 031

Sun, 16 Jun 2019 08:30:00 +0000

Processed foods are foods that are handled and altered in some way before they get to your pantry or refrigerator. The more harmless kinds of processing are things like cutting and peeling a variety of fruit and packaging those things as a “fruit salad.” The next step in processing is canning food, which can either reduce the nutritional content of food or introduce some unhealthy quantity of natural elements, like adding sodium. The next step is changing foods by chemically altering them.

There are many reasons why these chemically altered foods are really bad for you. The most obvious is that they’re often full of chemicals! Even those lists of artificial ingredients on the food labels of heavily processed foods don’t reveal the whole story. Proprietary rights on secret ingredients, for example, allow food companies to omit a lot of details about what’s in their products. The term “artificial ingredients” can have several unnamed chemicals lurking behind it.

Here are some other specific reasons why heavily processed foods can be bad:

● They often contain too much sugar and fructose syrup, refined carbohydrates and trans-fats.
● Lots of processed foods have refined grains like rice and white flour with many nutrients stripped out of the whole grains they came from.
● Competition between food manufacturers encourages creating foods that reward your brain in ways that are similar to drug addiction, leading to obesity.

Reading labels can help, but it may be close to impossible to avoid all processing. One way to cut down on a lot of processed foods is to remember to avoid these things:

● Processed meats, like sausages, hot dogs and those you’d find in a deli. They’re linked to cancer and have lots of saturated fats.
● Mass-produced baked goods, which often have trans fats.
● Meals you can cook quickly often have too many sugars and salts along with lots of refined carbohydrates.
● Sodas have more sugars than you should ever have in a drink.

Not all processed foods are bad. Things like peanut butter, yogurt, canned tuna and whole-grain cereals can be good for you.

The key thing to remember is that most foods in our supermarkets that can’t be found in nature (like cheese puffs, pasta, muffins or gummy bears) have probably been processed in some way. Combine avoiding the worst effects of food processing along with adding whole foods whenever possible and you’ll make some significant improvements to your health!

Key Terms and Ideas:

Processed foods are foods that are handled and altered in some way before they get to your pantry or refrigerator. The more harmless kinds of processing are things like cutting and peeling a variety of fruit and packaging those things as a “fruit salad.” The next step in processing is canning food, which can either reduce the nutritional content of food or introduce some unhealthy quantity of natural elements, like adding sodium. The next step is changing foods by chemically altering them.

While food labels list many ingredients of particular food items, a lot of important details can be left out. Proprietary rights on secret ingredients, for example, allow food companies to omit a lot of details about what’s in their products. The term “artificial ingredients” can have several unnamed chemicals lurking behind it.

Not all processed foods are bad. Things like peanut butter, yogurt, canned tuna and whole-grain cereals can be good for you (but make sure to read the food labels on these items to double-check).

LINKS & RESOURCES:

Lisa Cantkier, “Refined Carbs: Are They Our Worst Enemy?” University Health News Daily, December 19, 2018, https://universityhealthnews.com/daily/nutrition/refined-carbs-worse-enemy/, accessed April 2019.

Chris Gunnars, “Nine ways that processed foods are harming people,” Medical News Today, August 1, 2017, https://www.medicalnewstoday.com/articles/318630.php, accessed April 2019.

Chandra Johnson-Greene, “Processed Foods: 5 Reasons to Avoid Them,” University Health News Daily, June 4, 2018, https://universityhealthnews.com/daily/nutrition/processed-foods-five-reasons-avoid/, accessed April 2019.

“Not all processed foods are unhealthy,” Harvard Health Publishing, June 2015, https://www.health.harvard.edu/staying-healthy/not-all-processed-foods-are-unhealthy, accessed April 2019.

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

252: Scotty and Tiffany Smiley | Hope Unseen

Fri, 14 Jun 2019 08:30:00 +0000

Major (Retired) Scotty Smiley became the first blind active-duty officer in military history following a face-to-face confrontation with a suicide car bomber in Iraq in 2005. After his injury, Scotty’s faith led him to forgive his attacker and inspired him to rebuild his life while continuing to serve his country in the U.S. Army. His wife Tiffany's drive and support are an incredible model of partnership in resilience.

He recently completed an Iron Man and was featured in the film "Beat Feat"

LINKS: https://hopeunseen.com/

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena, Sefra Alexandra, Col. Nye, Johnny Waite & Guest host Lonnie Mayne Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty

Sweep The Sheds / SPARTAN WAY 04

Thu, 13 Jun 2019 08:30:00 +0000

Sweep the Sheds Comes from the book Legacy, a book written about the New Zealand All Blacks. In order to build a GREAT team, no individual can be too good for something, including sweeping the shed.

LESSONS:

"Sweeping the Shed" is a tradition that says that no individual is bigger than the team and its ancestors. This includes cleaning out the locker room after practice or a game. The All Blacks want a culture in which you leave your jersey better than you found it. You’re essentially “planting seeds” that will grow trees and fruits that you might never see.

LINKS: More about Zach https://zacheven-esh.com Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Eshf

Understanding Your Anger // SPARTAN MIND 044

Wed, 12 Jun 2019 08:30:00 +0000

Anger is one of those emotions that few like to acknowledge and even fewer like to talk about. Either way, however, avoiding anger doesn’t mean that it goes away. In fact, the more you understand your anger the more likely you are to manage your responses appropriately and not be overcome by expression. It’s important to remember that anger is a normal emotion and, although it may be uncomfortable, it is neutral in nature. We also all experience and feel anger at various points in our life - denying your anger usually only makes it grow and become less easy to manage.

LESSONS: Anger is a part of being human. Recognizing and understanding your anger gives you an opportunity to manage this feeling more appropriately. Use the right language when you are describing how you feel. It’s okay to say, “I’m angry.” You don’t have to water it down by using language like frustrated or annoyed. Give yourself permission to stop, pull back, take perspective, observe, and then choose the next right move for you when you are angry.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

251: Katie Wells | The Wellness Mama

Tue, 11 Jun 2019 08:30:00 +0000

“We were made to do hard things,” is Katie Wells family motto. Her popular website “Wellness Mama" features simple answers for healthier families. Mama to six children, she has found ways to bring lessons from the workplace to the management of her home. She systematizes her household (spreadsheets are one of her “love languages”). All this to empower her children- who by the way, have to start their own business before being given a cell phone or car! Joe De Sena and the Spartan Up team really learned a lot in this one and as Katie says, “if you want to change the trajectory of society… HELP THE MOMS!”

LESSONS
Systematize your house
Siloing: everything has a time & a place
Raise adults not children: identify & align common goals
Recognize the workflow & natural consequences
Cold water helps with singleness of focus
Define long-term priorities & core objectives
Creating “white space” for kids creativity

LINKS
https://wellnessmama.com

Listen to the newest Spartan Podcast Trail Talk with Luis & Charlie on your favorite podcast app, or find a link at spartan.com/trail

TIME STAMPS
0:00 Intro with Colonel Nye, Sefra Alexandra, Johnny Waite & Guest host Lonnie Mayne
1:45 Academics as a family culture
3:00 Walking across the country & meeting her husband
4:00 How she is raising her six children as entrepreneurs
5:00 Starting an incubator in her home: a 12-year-olds podcast
6:00 Getting really sick
7:30 Uniting a community of mothers
9:15 The core concerns of moms
10:15 Systematizing the house
11:45 TRAIL TALK with Luis Escobar & Charlie Engle!
13:00 Interview continues: Finland with Four Sigmatic in ice water
14:30 Kids as employees?
15:45 Managing & ownership in the household
17:45 A new app concept … The Spartan Mama
18:25 Defining long-term priorities
19:45 Pole vaulting- a sport her kids can do together
20:45 The Colonel, Dr. Johnny, The Seed Huntress & Guest Lonnie Mayne discuss lessons learned

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye, Johnny Waite & Guest host Lonnie Mayne
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Are You Looking for the Right Things? // Spartan STAND 015

Mon, 10 Jun 2019 08:30:00 +0000

It’s fairly obvious that if you look for your car keys or you look for your wallet, you will eventually find your keys and wallet.

When we are riding our mountain bikes and there is danger to the right, the inexperienced tend to look to the right - where they want don’t want to go. Which is where the bike then tends to turn.

If you walk through life looking for conflict you will find it. If you look at life negatively, you will find negativity.

LESSONS: Don’t look where you don’t want to go. Focus on where you want to be. When you find yourself looking at negativity, acknowledge it, then deliberately look for 3 positive things to offset it.

LINKS:

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

Collagen Supplements: What's the Hype All about? // SPARTAN HEALTH 030

Sun, 09 Jun 2019 08:30:00 +0000

The popularity of collagen is skyrocketing. It’s especially effective in compensating for problems related to our bones and our skin as we age. Although human beings start out making collagen naturally, as people get older, they become less capable of absorbing nutrients or synthesizing them. In that case, collagen-rich foods and supplements can compensate for deficiencies. Collagen is also the most abundant protein in your body so you might want to know a bit about it.

Collagen can help a lot with arthritis, a painful disease in which the body has an autoimmune response against its own cartilage. There’s a few theories as to why this helps relieve joint pain. One is that it might accumulate in the cartilage and stimulate production of more cartilage. Another, is that that this supplementation might not replace collagen due to the autoimmune response. Instead, it may lessen the severity of the autoimmune response itself by increasing the body’s tolerance of (or familiarity with) collagen through repeated exposure!

Sarcopenia is losing muscle mass (often as we grow older.) This condition increases the possibility of falls and bone breaks. Luckily, there are ways to reduce the rate of this loss. A recent study noted that a combination of weight training and the use of collagen supplemention can help. In that study, a group taking collagen derived from chickens increased their muscle strength and their fat free muscle mass at a much higher rate than the control group.

Finally, collagen can also help with maintaining the elasticity of your skin. It’s a common problem: aging skin can get wrinkly. While the sun has its own impact on your skin, aging alone can decrease the quality and the quantity of collagen your skin uses. Oral administration of bovine collagen can compensate for those decreases and help maintain a youthful look.

There are collagen supplements that are widely available. One of the most familiar might be bone broth, which takes collagen out of the bones of chicken, fish or beef. You’re right to be concerned about what exactly is the source of that collagen. Supplements using animal parts from cows or ground up hooves might make consumers think twice. You’ll feel more assured if you look for companies that acquire their collagen (bones and tissues) from cage-free, free-range, and antibiotic-free sources.

Collagen: “Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons. It is the substance that holds the body together. Collagen forms a scaffold to provide strength and structure. Endogenous collagen is natural collagen, synthesized by the body. Exogenous collagen is synthetic. It comes from an outside source, such as supplements.” (Medical News Today)

LINKS & RESOURCES:
“Sarcopenia with Aging,” Web MD, June 30, 2019, https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging#2, accessed April 2019.

“Chicken capsules good for aching joints, arthritis study finds,” Science Daily, https://www.sciencedaily.com/releases/2009/11/091130192915.htm, accessed April 2019.

Hongdong Song, et al., "Effect of orally administered collagen peptides from bovine bone on skin aging in chronologically aged mice," Nutrients 9.11 (2017): 1209, https://www.mdpi.com/2072-6643/9/11/1209, accessed April 2019.

James McIntosh, “Collagen: What is it and what are its uses?” Medical News Today, June 16, 2017,
https://www.medicalnewstoday.com/articles/262881.php, accessed April 2019.

“Resistance exercise and specific collagen peptides fight sarcopenia,” Neutraceutical Business Review, September 23, 2015,
https://www.nutraceuticalbusinessreview.com/news/article_page/Resistance_exercise_and_specific_collagen_peptides_fight_sarcopenia/112079, accessed April 2019.

Gregory Shaw, et al., "Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis," The American journal of clinical nutrition 105.1 (2016): 136-143, https://academic.oup.com/ajcn/article/105/1/136/4569849?fbclid=IwAR2F-PlCIV5b1IDRWrnBKvq44-tp81Ei5WlDrdeljiWZLQ2kIGZqHlqmCwI, accessed April 2019.

“The Best Way You Can Get More Collagen,” Cleveland Clinic: Health Essentials, May 15, 2018, https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/, accessed April 2019.

https://www.nutraceuticalbusinessreview.com/news/article_page/Resistance_exercise_and_specific_collagen_peptides_fight_sarcopenia/112079

Follow Dr. Nada on:
Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Steve Jurek // Spartan ATHLETE 020

Fri, 07 Jun 2019 08:30:00 +0000

Scott Jurek is widely considered one of the best ultra marathoners ever winning Badwater, and Western States multiple times. He also recently broke a speed record for running the entire Appalachian Trail. You can learn a lot more about him by reading the book “Born To Run”, and two books he’s authored, “Eat and Run”, and “North”.

LESSONS:

Finding things that motivate you.
The best way to find what you love is experience, over suggestions.
Our bodies are always ready to take on new challenges
Be open to all possibilities
You can take on an ultramarathon without doing shorter races first.
Find your own “personal best”.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Scott Jurek on Instagram: https://www.instagram.com/scottjurek/

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Matt B. Davis
Editing: Heather Knox & Marion Abrams

Can You Deal With Pressure? / SPARTAN WAY 041

Thu, 06 Jun 2019 08:30:00 +0000

Pressure is a privilege. I first heard this from Tim Grover, the author of Relentless. Tough times and challenges mold us into stronger men and women. Spartans love challenges. Rather than avoiding challenges, Spartans say Bring it on!!!

LESSONS:

High performers seek out challenging opportunities while “normal people” see challenges as something that holds them back
Nothing worth having will ever come easy
Learn to find comfort in situations that would break down “normal people”
Seek out discomfort, even if it’s just for 30 seconds.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Moving Away from the End Product / Spartan MIND 043

Wed, 05 Jun 2019 08:30:00 +0000

We have become pathologically attached to the end product of things. We focus more on the grade, the paycheck, the medal - all while ignoring the hard work and process that it took to get to the end. The problem with this is that when we only focus on the product, we are missing out on all the vital, awesome information that we can gather from the process. We need to look more towards all of the greatness that came before the product so that we don’t get attached to the wrong thing. And when we focus on process, we are more likely to gain important information that can tell us about how we were successful or how we missed the mark.

LESSONS:

Try to move away from just the end product and spend more time thinking about what got you there in the first place.
Remember that regardless of what happens in the end, there is important information in the process of getting there - be open to learning more about yourself through looking at your own process.
When you attach to the product, you risk letting yourself down when the end does not turn out the way that you want it to.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

250: Eric Byrnes | MLB to Ultra Runner

Tue, 04 Jun 2019 08:30:00 +0000

“It’s the START that stops you” says the electric Eric Byrnes who launched his Major League Baseball career with a 22 game hitting streak. Byrnes was a player who relied on his speed and hustle, and he brings the energy of a fast ball to this interview. Drafted out of high school by the Dodgers, he went on to play for the Oakland Athletics, the Colorado Rockies, the Baltimore Orioles, the Arizona Diamondbacks, and the Seattle Mariners. He was living the dream. After “retiring” Eric discovered new outlets for his drive - triathlons & ultras, and for his voice - as a broadcaster on ESPN, in his book “the F*ck It List” and his podcast. If that’s not enough - On April 22/23, 2019, Byrnes set a new Guinness Book of World Records mark for most holes of golf in a single day, 420 holes.

It’s a power packed convo about not taking your feelings too personally, living in the now, and seriously maximizing your days! Get after it Spartans!

LESSONS
1. To succeed immerse yourself  
2. You get out what you put into life 
3. Create luck with your attitude & effort  
4. MAXIMIZE your days  
5. It’s the start that stops us! 
6. It’s not about what’s next, it’s about what’s NOW.  

LINKS
https://www.ericbyrnes.com

This episode of Spartan Up! is brought to you by Gone Rogue High Protein Chips. 17 grams of protein in one crunchy ounce, and less than 2 carbs. Made from fresh, never frozen chicken, then baked to a crunch and seasoned with bold spices. Take the better way to protein with Gone Rogue High Protein Chips. Visit Amazon.com or goneroguesnacks.com and enter promo code Spartan 25 for 25% off.

TIME STAMPS
00:00 Dr. Johnny, Joe De Sena, Sefra Alexandra & The Col. Nye intro Eric’s episode
01:05 Gone Rogue offer
01:25 Interview begins with Johnny & Eric
03:12 Kids need for free play
04:30 Being drafted to the big leagues
06:30 22 game hitting spree
08:00 Starting with ESPN Radio
10:00 Entering the triathlon world with a beach cruiser
12:30 His first IRONMAN
12:55 Gone Rogue break
14:30 Western States
19:20 Iron Mike & 90 mile an hour hits
24:25 Hard times in life
28:00 The F* IT List & writing about lessons learned
35:00 Have perspective on life & don’t take your feelings too personally
37:00 The Hustle Podcast
38:20 The panel discusses lessons learned from Eric’s interview
44:27 Gone Rogue close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye & Johnny Waite
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Whatever You Want Most, Give It First // Spartan STAND 014

Mon, 03 Jun 2019 08:30:00 +0000

“You’ve got to give respect to get respect.” Well, if everyone is waiting for someone else to give it to them, we will be waiting an awfully long time.

If you share anger, anger gets returned. If you’re always picking fights, you’ll always be fighting. If you want Love, love others. If you want friendship, be a good friend.

LESSONS: Rise up, Give. Give, not for the sake of getting, and it will be given.

LINKS:

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

Real Benefits of Coconut Oil // SPARTAN HEALTH 029

Sun, 02 Jun 2019 08:30:00 +0000

Because the word “fat” is associated with being overweight, many people go overboard and think that all fats are bad. But that’s far from the case. Some fats are necessary and … some fats are amazingly good for you.

What we talk about

A source of some of these amazing fats is coconut oil. These good fats are “medium-chain fatty acids” (or MCFAs). They are:

● Caprylic acid,

● Lauric acid, and

● Capric acid

One of the amazing things about these fatty acids is that they are much more easily converted into energy than many other fats. How much more easily? While most fats go through a process that entails twenty-six steps to be converted into energy, these MCFAs require only three steps. Because they are smaller than long-chain fatty acids, they’re relatively easy to digest. And because they’re processed by the liver, they become energy immediately after the liver does its job with them.

All the potential benefits of coconut oil are too long to cover in this podcast, so look up some of the references below this video if you want to learn more. But let’s start with four promising outcomes of integrating coconut oil into your diet.

1) It can contribute to preventing heart disease and high blood pressure. Coconut oil is full of natural saturated fats. This not only increases the amount of good cholesterol in your bloodstream, but is also actually helps to convert bad cholesterol into good cholesterol.

2) It can help brain function. When MFCAs are processed through the liver, a by-product of this process is ketones. Ketones are an alternative from of energy that your tissues and muscles can use for fuel. When your body doesn’t produce enough insulin to turn glucose into energy, the body can use ketones instead. This has great potential implications for brain health. The brains of people suffering from Alzheimer’s disease have generally lost the ability to create insulin. Ketones can step in and provide another source of energy to maintain brain function.

3) It can contribute to cancer prevention. Tumors use sugar to grow, but tumor cells are unable to derive energy from ketones. Producing more ketones through consumption of coconut oil gives the body the energy it needs for its healthy cells while simultaneously depriving energy from cancer cells. Pretty amazing.

4) It can help you lose abdominal fat. One study of 40 women with abdominal obesity found that they lost considerable amounts of fat after taking daily supplements of 2 tablespoons of coconut oil for 12 weeks.

The research on the benefits of coconut oil is still ongoing and it has a lot of calories per ounce, so it shouldn’t be used in excessive amounts. One of the easiest ways to integrate it into your diet would be to replace your standard cooking oils with coconut oil. But, keep in mind, coconut oil isn’t the best choice for high temp cooking (above about 350 degrees) other than that, it’s great tasting, so what have you got to lose, except bad fat?

Key Terms and Ideas:

Medium-chain and long-chain fatty acids: “Medium Chain Triglycerides (MCTs) are a unique form of dietary fat that impart a wide range of positive health benefits. Nevertheless, the potential anti-aging properties of MCTs have been largely unrecognized by many life extension enthusiasts. Dietary fats are molecules composed of individual carbon atoms linked into chains ranging from 2 to 22 carbon atoms in length. Long Chain Fatty acids (LCTs) ranging from 12 to 18 carbons long are the predominant form of fat in the American diet. MCTs, by contrast, are composed of only 6 to 10 carbon links. Because of their shorter chain length, MCTs have a number of unique properties which give them advantages over the more common LCTs.” (Nutrition Review)

Ketones: Ketone bodies, or simply ketones are substances produced by the liver during gluconeogenesis a process which creates glucose in times of fasting and starvation. There are three ketone bodies produced by the liver. They are acetoacetate, beta-hydroxybutyrate, and acetone. These compounds are used in healthy individuals to provide energy to the cells of the body when glucose is low or absent in the diet. (Biology Dictionary).

One of the easiest ways to integrate coconut oil into your diet would be to replace your standard cooking oils with coconut oil.

LINKS & RESOURCES:

“Ask the doctor: Coconut oil and Health,” Harvard Health Publishing, August 22, 2018, https://www.health.harvard.edu/staying-healthy/coconut-oil, accessed April 2019.

Josh Axe, “20 Coconut Oil Benefits for Your Brain, Heart, Joints & More,” Dr. Axe: Food is Medicine, May 21, 2018, https://draxe.com/coconut-oil-benefits/, accessed April 2019.

Ward Dean, “Medium Chain Triglycerides (MCTs),” Nutrition Review, April 22, 2013, https://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/, accessed April 2019.

Kris Gunnars, “Top 10 Evidence-Based Benefits of Coconut Oil,” Healthline, January 11, 2018, https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil, accessed April 2019.

“What are Ketone Bodies,” Biology Dictionary, February 27, 2018, https://biologydictionary.net/ketone-bodies/, accessed April 2019.

Follow Dr. Nada on:
Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Readiness! / SPARTAN WAY 040

Thu, 30 May 2019 08:30:00 +0000

Have you ever found yourself being busy yet not productive? In a day and age where too many people are over inundated due to having too much information and too many options, we are afraid to just do the work!

LESSONS:

Instead of thinking you need to “get ready” for something, why not just get started!
Organization is crucial for success
Cook your lunch and dinner for the week ahead by cooking in quantity and organizing the refrigerator
Organize the week ahead on Sunday night.
Don’t react to things in the moment. Instead, block out your schedule so you are disciplined with the work you need to get done

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Evaluating Your Mental Energy / SPARTAN MIND 042

Wed, 29 May 2019 08:30:00 +0000

We can only store and attend to so many things at any given time. Our mental energy actually has a limit. Because of this we need to be intentional on where we invest our mental energy and take inventory on what is occupying space in our mind. If we are more curious and intentional around where we are investing mental energy, we can adjust time spent so that very little time gets wasted. A simple exercise of evaluating your seven most filled areas can aid in getting you to where you truly want to be.

LESSONS:
Your mental energy is limited to being intentional with where you spend it can help create a more engaging life and leave you feeling more productive.
Try this simple activity to get your mental energy aligned with your intentions:
Make a pie chart and write down the 7 areas that take up most of the space in your head on a daily basis.
Identify what percentage each area takes up. For example, family may take up 10%, while work takes up 40%, and training 15%, and so on.
Ask yourself: Is this where I want it to be?
Finish with: What changes can I make to get it where I want to be?

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

249: Major Nicole Alexander | Ballet to the Battleground

Tue, 28 May 2019 08:30:00 +0000

Nicole Alexander, Major, U.S. Army Special Operations & PROMOTE Co-Founder, was born with grit and determination. As a young girl she always wanted to be doing as much as possible, which led her into the rigors of a “company” of ballerinas. In college she found rowing and pushed herself to the limits, inspired to “find her swing!” Joining the army and then Special Operations she utilized rigorous dedication and discipline to lead groups through unimaginably difficult situations. Now she and Joe discuss the importance of mentorship and working out till you throw up- enjoy!

LESSONS
Find your swing (rhythm) and who/ what inspires you
Work hard with determination- there’s no way around it!
Realize “you get to do” these things & that’s a privilege
Do it till you throw-up
Mentorship is key

LINKS
www.promoteleadership.org
www.goarmysof.com

TIME STAMPS
0:00 Colonel Nye introduces Major Nicole Alexander
0:55 Gone Rogue | promo code: SPARTAN25
1:17 Joe & Nicole Alexander begin with ballet
3:45 a mother’s influence to always do more
5:30 Do you want to be an national champion?
8:55 Joining the army- deployed as a combat engineer
11:00 Joining Special Operations
12:30 Gone Rogue | promo code: SPARTAN25
14:00 Joe & Nicole return from rowing
19:30 PROMOTE - leadership development | mentorship | inclusion & diversity
21:30 Joe, Ret. Colonel Nye, Guest Host Ret. CSM Frank Grippe & Sefra Alexandra discuss the interview
27:45 Gone Rogue | promo code: SPARTAN25

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye & Guest Host Ret. CSM Frank Grippe
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Leave it ALL Better than You Find It // Spartan STAND 013

Mon, 27 May 2019 08:30:00 +0000

We tend to all be able to appreciate what ‘leaving something better than you found it’ means in a physical sense. Picking up after yourself, picking up trash off the ground, leaving the surroundings a little nicer than when you arrived.

Now, the mark of really appreciating this is how you apply this to relationships, feelings, and some of the less observable, measurable imports in life/community.

And the great stretch exercise is how you apply it to yourself each and every day.

LESSONS:
Do one thing in every situation to leave your physical environment just a little better than when you arrive
Do one thing in every situation to leave a stranger or friend just a little better off than you found them
Don’t forget about yourself - one thing each and every day to improve you
It doesn’t matter how small or trivial, sometimes the most trite can have the greatest impetus for growth

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND Tosh:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

The POWER of Onions & Garlic / Spartan HEALTH 028

Sun, 26 May 2019 08:30:00 +0000

Allium vegetables – like onions, garlic, leeks and shallots – have a host of health benefits, including possible reductions in the rates of some cancers. Two of the most commonly used of these veggies – onions and garlic – are also the most pungent; sometimes too pungent.

But despite some drawbacks, they are minor compared to the variety of health benefits that these veggies can bring.

WHAT WE TALK ABOUT

Let’s start with garlic.

This vegetable has been a part of great, tasty dishes for hundreds of years. It’s also been used as a home remedy for colds with some recent studies suggesting that people taking garlic supplements have a reduced rate of catching colds compared to people who didn’t.

And there are some even more serious conditions that garlic can help with. It’s been shown to reduce both blood pressure and total cholesterol. And for people with diabetes, garlic supplements over a few months have reduced their fasting blood glucose levels. All pretty impressive.

Next, let’s move to onions that have their own particular benefits.

Like apples, onions contain a flavonoid that’s a great antioxidant: quercetin. This flavonoid can contribute to reductions in atherosclerosis and coronary heart disease! And although quercetin is available in other foods, it’s absorbed much faster into the bloodstream if it’s consumed through onions! Another way that onions help against cardiovascular-related problems is that they can inhibit or reduce platelet aggregation, which can lead to blood clots.

One thing that people don’t like about onions is what happens when you cut them for cooking – your eyes start to tear up. While you’re cutting through an onion, organosulfur compounds are created. These may be part of the process contributing to tearing up, but they also have anti-inflammatory and anti-allergic properties that are very beneficial. (And don’t peel too much of the onion – most of the best stuff is in the outer layers.)

Two things to remember about onions that may encourage you to eat them more: cooked onions can be sweet, without the lachrymose edge (this is the sulfur based compound that makes us tear up). Also, if you put your onions in the fridge an hour before you cut them, the onions release less of the gas that irritates the eyes.

Onions and garlic might be unusually dramatic in the way they can take over a room with their odors and gases released through cooking. But with the right approaches, they not only add zest to your meals, but they also add truly healthy ingredients to your body’s daily food intake. Despite the smell, give these valuable veggies a try!

LINKS & RESOURCES:

Julia Calderone, “The Health Benefits of Garlic,” Consumer Reports, April 19, 2019, https://www.consumerreports.org/diet-nutrition/the-health-benefits-of-garlic/, accessed March 2019.

John Murphy, “Stinky foods that offer health benefits,” MDLinx, March 5 2019, https://www.mdlinx.com/internal-medicine/article/3512?utm_source=in-house&utm_medium=message&utm_campaign=stinkyfoods-mar6, accessed March 2019.

Ravi Varshney and Matthew J. Budoff. "Garlic and heart disease," The Journal of nutrition 146.2 (2016): 416S-421S, https://academic.oup.com/jn/article/146/2/416S/4584712, accessed March 2019.

Xin Wu, et al. , "Allium vegetables are associated with reduced risk of colorectal cancer: A hospital‐based matched case‐control study in China," Asia‐Pacific Journal of Clinical Oncology (2019), https://onlinelibrary.wiley.com/doi/epdf/10.1111/ajco.13133?referrer_access_token=T1wZjp4SnJ27mEvQVVCUgota6bR2k8jH0KrdpFOxC65yG96s1j467S1GYqbcerbdLy5upo7MH8H6uhbXA8weCU1KS-oKV4V1XboqoqWd7JEuB5LOcU5QbW1ULdCeyrF7Ws3--oLbuMx0TXLQvuHD2Q%3D%3D, accessed March 2019.

Follow Nada on Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

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CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD

Staying Fit as You Age with Amber Klein / Spartan ATHLETE 019

Fri, 24 May 2019 08:30:00 +0000

On this episode, Kevin talks talk with Amber Klein. Amber is a well spoken, well known & passionate high energy Spartan Ambassador for the Spartan Race brand. She truly believes in our mission & has the passion, and race experience, to back it up.

TAKE AWAY POINTS:
You CAN really do more than you think!
Promote & support what you believe in
Keep your training fun
Anyone can do a Spartan Race!

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND KEVIN G
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/
Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

Don’t Quit Before You Start / SPARTAN WAY 039

Thu, 23 May 2019 08:30:00 +0000

Have you ever talked yourself out of an opportunity for no reason at all? Excuses for no reason at all? Self sabotaging yourself before you’ve even put your feet on the floor is a great recipe for frustration and never getting out of your own way.

LESSONS:

If you’re nervous about doing something, perhaps this means this is an opportunity you SHOULD take
Are you answering the knocks on the door? Those thundering knocks are opportunity, waiting for you to answer the door and say YES!
Discomfort and nervous energy will go away once you start experiencing the benefits of facing the very things you are afraid of.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh
Editor - Heather Knox
© 2019 Spartan

Overcoming Insecurity / SPARTAN MIND 041

Wed, 22 May 2019 08:30:00 +0000

Insecurities are just obstacles. Painful, yes. Unfortunate, indeed. Debilitating? Don’t have to be.
An insecurity doesn’t have to be a barrier to the things that you want but if you don’t use the right tools and focus on overcoming your insecurities they can absolutely become 10 foot walls that are difficult to get over. It’s important to be active in challenging your insecurities through various actions that can work to eventually overcome them.

LESSONS:
We all have insecurities but we need to be intentional around how we address and work through them so that they don’t become barriers to the things that we want in life.
Try the following tactics to help you overcome your insecurities:
Say THANK YOU. Don’t provide disclaimers or discount the positive feedback someone sends your way. Say THANK YOU and receive.
Challenge your insecurities with positive affirmations. Integrate positive affirmations or uplifting mantras to help challenge what’s bringing you down.
Focus first on the good things. Try to look at what went well first so that your insecurities don’t have a head start.
Shift perspective on your experience. Try to use a different lens to help you move away from always noticing the insecurity or letting that lead the way.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

248: Mara Schiavocampo / Your Food Relationships

Tue, 21 May 2019 08:30:00 +0000

One of the most recognized faces of daytime TV, Mara speaks with Joe De Sena in this interview about the perspective gained during her childhood growing up outside the country, her perennial struggle with being overweight and the magic of serendipity. Her goal is to end all abusive relationships, including with food. Join us this week as we explore discipline as a key to sustaining wellness.

LESSONS
Find what feels intrinsic to you
Travel to gain perspective
Design & organize your tools to fit your needs
Make a list of your “undoings”
End “abusive” food relationships
Cleanup your diet to be successful
It’s may not be simple but discipline is doing it whether you want to or not
Use the scale as a tool

LINKS
https://www.marascampo.com

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

0:00 Joe, Sefra, the Col & Dr. Johnny introduce Mara’s episode
1:50 Tiger Balm Active Intro
2:14 Interview begins| growing up in Somalia
3:30 Growing up overseas
5:00 Gaining perspective
7:20 Going into Broadcast Journalism
9:30 Serendipity on the job hunt
11:00 Pioneering the “backpack” model of digital journalism
12:40 Navigating to new stories
14:15 It takes a village for TV production
14:50 Tiger Balm Active break
15:55 Interview returns “more focused”
17:00 “Health is relative”
18:00 What is your undoing
18:45 Having a food funeral
20:15 Cleaning up your diet
22:00 The hard times & a food cult
23:45 Filling the time with healthy endeavors
27:14 The panel discusses the interview
30:50 Tiger Balm Active close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Johnny Waite & Colonel Nye
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Throw Away Your Resume / Spartan STAND 012

Mon, 20 May 2019 08:30:00 +0000

I understand the value of a resume and what it’s intended for.

But, we all know the resume game and some of us even have a professional writer “polish” it up. So what is the real value? Also, a resume is simply a collection of yesterday’s events.

With a resume mindset about life we become static and superficial. Let others keep record of your accomplishments and use that saved energy to keep doing new and exciting things. Otherwise, we tend to default to doing the same things over and over. I prefer a growth mindset.

LESSONS: Stop living your resume, start living today

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

Unhealthy Assumptions, How to Read a Food Label Part 2 / HEALTH 027

Sun, 19 May 2019 08:30:00 +0000

Imagine you’re in a supermarket and you want something healthy to drink, but you want something tasty, too. Many people might think – and with some good reason – that a naturally flavored drink like grape juice or orange juice would provide a beverage that’s refreshing and good for you.

But with the choices available to consumers in most supermarkets, they would be wrong. Why?

There are two assumptions many people make about their choices at the market based on labeling. 1) That a “natural” choice is always a healthy choice and 2) that the guidelines and advice given on food labels are straightforward and relatively transparent. They aren’t necessarily right.

If you’re concerned about eating healthy but you’re not sure how best to do it, get in the habit of reading food labels … and you need to know how to read them, too. (check part 1 for more info.)

If you wanted orange juice as a healthy way to quench your thirst, there are some reasons to opt for water instead. Why is that? Too much sugar is bad for you and processed foods are full of them. But some foods that advertise as “natural” foods are, too. A typical 8-ounce glass of pure orange juice can have around 21 grams of sugar, which is more than half the 36 grams recommended for men and only 25 grams for women. You may have read the packaging to be doubly sure and noticed that nothing was added to the juice. That made it look like it was “healthy” and “natural” which in moderation it can be but there’s almost an entire daily dose of sugar for women in a single 8 ounce glass.

You have to know how to read your food labels to avoid fooling yourself

There are plenty of other ways that food labels can undercount, deflect or underemphasize the potential unhealthy ingredients or components that go into food and food products. Here are some tips to avoid some unhealthy traps:

Nutrition information is based on a 2,000 calorie diet. Your particular healthy calorie intake may vary significantly.

Fats can also sneak into food labels in some interesting ways.
Looking out for artificial fats (like trans-fats) and added sugars is only part of the healthy reading you need to do. If you’re eating things that don’t list a lot of beneficial nutrients (like iron, fiber, and vitamins) you might be consuming a lot of empty calories.
Beware of sneaky trans-fats. If the label says “0 grams of trans fat” but also lists “partially hydrogenated oil,” that means there is less than .5 grams of trans fat – not a lot, but it’s there.

In today’s confusing food environment, you need to be educated to stay healthy. One of the best ways to do that is to learn about food labels.

KEY TERMS & IDEAS:

Nutrition information on food labels is based on a 2,000 calorie diet. When you’re assessing the information on food labels, remember to take into account the daily calorie intake that is healthy for your body’s needs, which may be more or less than 2,000.

Just because something is “natural” does not mean that it is automatically good for you. Fruit juices, for instance, are full of sugar and drinking a lot of juice could raise your sugar intake to very unhealthy levels.

Trans fats. “There are two broad types of trans fats found in foods: naturally-occurring and artificial trans fats. Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) may contain small quantities of these fats. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.
The primary dietary source for trans fats in processed food is “partially hydrogenated oils." Look for them on the ingredient list on food packages. In November 2013, the U.S. Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food.”

LINKS & RESOURCES:

Durish Mozaffarian and Diyi Shangguan, “Do food and menu nutrition labels influence consumer or industry behavior?” STAT, February 19, 2019, https://www.statnews.com/2019/02/19/food-menu-nutrition-labels-influence-behavior/, accessed March 2019.

“The best and worst things you can do for your heart,” MDLinx, February 25, 2019, https://www.mdlinx.com/internal-medicine/top-medical-news/article/2019/02/25/7558495/?utm_source=in-house&utm_medium=message&utm_campaign=heart-feb26, accessed March 2019.

“Trans Fat,” heart.org, March 23, 2017, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat, accessed March 2019.

“Understanding food nutrition labels,” heart.org, March 6, 2018, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels, accessed March 2019.

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Short Course Conqueror Nicole Mericle / Spartan ATHLETE 018

Fri, 17 May 2019 08:30:00 +0000

Spartan Pro Team member Nicole Mericle came into OCR from a running and bouldering background and was able to make an almost immediate impact. She is widely considered the best female OCR “short course” athlete in the world, winning multiple championships.

LESSONS:

One can become a great obstacle racer even when obstacles aren’t your initial strong suit.
Indoor climbing gyms are phenomenal for obstacle race training.
With climbing, just get started. Learn the basic holds and moves.
Repetition is your best friend.
How she schedules both runs and climbs.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Nicole Mericle on Instagram: https://www.instagram.com/nickeldm/

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Jeff Marier (@ocrvideo)
Editing: Heather Knox

Don't Let Others Define You / Spartan WAY 038

Thu, 16 May 2019 08:30:00 +0000

Do you know your worth or do you let others determine your value? Sometimes you need to say no in the short term so you can yes to something bigger in the long term. In a world where so much is free or discounted, don’t feel like you need to do what everyone else is doing.

LESSONS:

Don’t let labels determine what you do and who you become.
True Spartans are ready & willing to turn obstacles into opportunities
Decide what you want to achieve and take action towards achieving those goals.
Say NO to the small opportunities and labels that are holding you back!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Your Brain on LYING / SPARTAN MIND 040

Wed, 15 May 2019 08:30:00 +0000

We are human. We are fallible. And sometimes that means that lies slip from our tongue.
We all do it or have done it but it’s important to understand how pervasive lying can impact you. In the beginning lying may make you uncomfortable but the more that you lie, the more your brain accommodates to this discomfort and soon enough it’s not uncomfortable anymore. This is when it starts to get tricky because when lying becomes habitual and you lie more often, you begin to move into dangerous territory of passively telling yourself that you’re not good enough and the only good enough version is the fabricated one. It’s important to ask yourself how lying serves you and in what ways it moves you further away from your authentic self.

LESSONS:
Your brain will acclimate to the discomfort of lying the more that you lie and eventually become used to it.
Ask yourself the following questions to help you understand your own reasons behind lying:
Where do you lie?
Why do you lie?
How is it serving you?

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

247: Nick Green / Building Thrive Market and the Value of Failure

Tue, 14 May 2019 08:30:00 +0000

His early life was so “perfect” Nick Green says he was too afraid to take risks or to fail. He was lucky, a business concept found him during college and forced him to learn resilience and the value of failure. Once he overcame that fear, the world of possibilities opened up to him! Now he is building a mission driven business ThriveMarket.com. What does it take to thrive in life? A good place to start is your nutrition. Nick has devised a way to make healthy organic food accessible & affordable. He failed his way to success and shares his gems of advice about leaning into fear, the struggles of the unknown and the triumph of getting help people either through education or healthy food with Joe De Sena in this episode.

LESSONS

“Unlearning” can be a key to success Stop worrying about failing If your really struggling you may be on the right path Identify your weaknesses and build your team to fill them Lean into fear

LINKS

Thrive Market https://thrivemarket.com

TIME STAMPS

0:00 Sefra Alexandra, Johnny Waite, Col. Nye & guest host Lonnie Mayne intro this episode

1:52 Luminox Break

2:15 Interview with Nick begins in the hills of Malibu

4:00 Environment of the family of an entrepreneur

5:00 Accidental entrepreneurship

6:45 Failing your way to success

9:00 The emotional pain of the fear of failure

10:30 Unlearning the emotional pain

11:25 Luminox Break

11:40 Being a domesticated animal

13:30 Thrive Market= Costco meets Whole Foods

15:00 Gut level decisions

18:15 Customer acquisition & profitability

21:40 Panel discusses Nick’s advice

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Sefra Alexandra, Johnny Waite, Col. Nye & Guest Host Lonnie Mayne

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

On Time AND Prepared / Spartan STAND Episode 011

Mon, 13 May 2019 08:30:00 +0000

Be careful of the unintended consequences when you try to create a culture of ‘show up early’. When we communicate correctly our set of standards that are consistent with our expectations we create opportunities for the behavior we desire. I don’t really want you to show up early, I want you to show up prepared. The reason I tell you to show up early is because I’m tired of you not being prepared. But I don’t communicate that properly. What gets lost in translation and the behavior we begin to reward is - just show up on time and then we can all waste each other’s time by figuring out how best to get ready. LESSONS: Communicate what you expect Don’t assume being prepared is ever implied unless you train to that standard Be a professional, use your time to prepare to give your Team what they deserve: Your Best.

LINKS: SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS: Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

Reading Nutrition Labels: Part I // SPARTAN HEALTH 0026

Sun, 12 May 2019 08:30:00 +0000

Spartans, here’s a riddle for you: What do lengthy financial reports and food labels have in common? Answer? To some, they might seem a bit boring and overly detailed, but they’re both really important. In this podcast, you’ll learn about some of the key ways to read a food label so you can quickly zero-in on the most relevant information impacting your health
If you only had access to one piece of information in a food label, what would it be? That would be “serving size.” Food companies know that many consumers are calorie-conscious, so one way to minimize the caloric “profile,” if you will, of their products is to describe calories per portion and not per package.

Be careful to check the serving size. It might be less than you imagine. Just look at the sample portion sizes most nutritionists show their patients … they’re much smaller than what Americans typically eat.
Knowing this, check the calories per serving. If a package contains “four servings” and you eat the whole package, that’s 4 times the number of calories (and sugars, and carbs, etc etc) than is listed on the package. That’s a lot!

Luckily, there is more information to be gleaned from food labels and packaging. A lot of it is in shorthand, so you should know exactly what they mean.

First, there are different ways to designate a food as having fewer calories than one might normally encounter or expect. In descending order, they are:

“Reduced.” This means that the product has at least 25% fewer calories (or a specified nutrient) than the ordinary product.
“Low calorie” is used to designate 40 calories or less per serving
“Calorie free” means having less than 5 calories per serving

… there also the related terms “fat free” or “sugar free,” which mean ½ gram of sugar or fat in a serving

For “low cholesterol,” you’ll find 20 milligrams or less of saturated fat per serving
“Low sodium” has 140 mg or less of sodium
“High in” designates an item having 20% or more of the “Daily Value” of a certain nutrient or vitamin per serving
… and in between the “highs” and “lows,” you’ll find the term “Good source of,” which means the product provides at least 10-19% of the “Daily Value” of a certain nutrient or vitamin per serving

There’s a lot of details to remember – too many, it seems, to bother looking at when you’re rushing home from the supermarket to feed your kids, complete chores, pay bills, head for a workout for instance. Instead, pick a quiet moment or two at home when you’re not in a hurry and do some light reading. Choose a few items like cereal, granola bars, or a treat like ice cream and flip through the food labels you see. Read carefully and you’ll learn what to look for when you’re making important choices for your health.

LINKS & RESOURCES:

“The Basics of the Nutrition Facts Label,” eatright: Academy of Nutrition and Dietetics, December 8, 2017, https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-label, accessed April 2019.

“Serving Size vs Portion Size: Is There a Difference,” eatright: Academy of Nutrition and Dietetics, December 18, 2017, https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference, accessed April 2019.

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

High Performance Can Still Be Fun - Ian Hosek / Spartan ATHLETE

Fri, 10 May 2019 08:30:00 +0000

Idaho’s own Ian Hosek comes on the Spartan Up Podcast to discuss how he coaches people of all backgrounds and abilities. He also talks about getting a coach himself to help his mental game. Ian gives a few specific workouts which will help the new runner take on a Spartan Sprint.

LESSONS:
Running power translates to lifting power.
Do deadlifts for help with tire flip an atlas carry.
If you are brand new, try the Spartan Sprint.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Ian Hosek on Instagram https://www.instagram.com/ocr_hosek

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

The Long Game / SPARTAN WAY

Thu, 09 May 2019 08:30:00 +0000

Are you in it for the long game? The long haul? Many Spartans have spoken about the patience and the undaunting work ethic and determination it takes to get a taste of success let alone get to the top. Our fearless leader Joe DeSena recently made an Instagram Story on this. Gary Vaynerchuk says this on the regular, and of course, ask any Spartan Racer if they out of the blue started winning races. NO. You gotta be it in for the long game if you want to get to the top.

As they say, Every overnight success story has a 10 year history (at least)!

LESSONS:

Did you know Rodney Dangerfield got involved with comedy as a young kid but he did not start building momentum until his late 40s! That’s 30+ years of struggling and never giving up!
To stay motivated, it’s important to look at short term goals such as this week, this month and this year. But also, look at the BIG picture, the 3, 5 and next 10 years.
Be ready to pivot your course of action, but don’t quit!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

How to Say NO // SPARTAN MIND

Wed, 08 May 2019 08:30:00 +0000

Often, we take on a lot. More than we should maybe. We say YES to things we only feel lukewarm about and we nod our heads to things we would rather shake them to. The thing is, if we are saying YES to everything then it’s difficult to really tease apart what matters to us and we can end up being resentful of our own inability to set firm boundaries. Sometimes we have to set a firm NO so that we can have even firmer YESES down the road. When you set a firm NO, when you pass on something that you know in your heart isn’t right for you, you make yourself available to other things down the road that you feel strongly IS right for you.

LESSONS: Setting a firm NO makes you more available to better YESES down the road. Ask yourself: What am I saying YES to that I really need to be saying NO to? Remember, saying NO to someone is not a personal attack. It is an exercise in setting boundaries and giving yourself permission to be firm.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

246: Kelly Leveque | Be Well By Kelly and the Fab 4

Tue, 07 May 2019 08:30:00 +0000

Kelly is a self made wellness guru, founder of Be Well by Kelly, who based her premise on a simple concept - design your plate with the fab four: protein, healthy fats, fiber and leafy greens. See how she took what started as a side hustle between her day job to becoming one of the most recognized nutritionists to the superstars. Learn what your cravings are really telling you and a bit of science behind what will make you “Be Well” & Spartan strong. Bonus is Courtney De Sena joins our “fab four” crew this week as the guest host!

LESSONS
Cleanse the extra clutter in your life - work to minimize your “stuff”
Learn the science of health to be self motivated
It takes knowledge to make wellness a lifestyle
Design your plate to have protein, fiber, healthy fats & leafy greens
If your passionate about something- start a side hustle!
Push forward every single day
Work out hard & meditating are modalities for relaxation

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS
Be Well By Kelly https://bewellbykelly.com/
Kelly’s newest book “Body Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom (The Body Love Series)” https://www.amazon.com/Body-Love-Every-Kelly-LeVeque/dp/0062870807

TIME STAMPS
0:00 Joe De Sena, Sefra Alexandra, Johnny Waite & Guest Host COURTNEY DE SENA ! Introduce this week’s episode
1:33 Tiger Balm Active intro
1:58 Interview with Kelly begins with her upbringing
3:30 Learning to be resilient
4:30 A large family & learning the hustle
6:30 The lightness of minimalism
8:00 Learning the science to self motivate
9:00 Tiger Balm Active Break www.tigerbalm.com/us
12:00 Be Well By Kelly- starting it as a side hustle
13:30 A unique way of getting a book deal
15:00 What cravings really are
16:30 designing your plate with the fab four
18:30 get rid of the sugar
22:20 The panel with guest host COURTNEY DE SENA discuss Kelly’s tips.
27:00 Tiger Balm Active close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Johnny Waite & Guest Host COURTNEY DE SENA !
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Make Your Actions Define Your Intent // Spartan STAND Episode 010

Mon, 06 May 2019 08:30:00 +0000

“Don’t talk about it, Be about it.” ~Even-Esh

“Let your actions speak so loudly, that I cannot hear your words.” ~ Ralph Waldo Emerson

Zach Even-Esh talks about how this manifests in a coaching environment with his athletes in the gym.

I like to use it not only to drive me forward with action, but to also help manage my expectations of others. It’s so often we are told one thing or another by someone who could either be trying to ‘sell’ you, has low or distorted self-awareness, is confused or no idea, etc. If we always put full stock in their words we are likely to be much less satisfied with any results.

Proof is in the effort of action. When someone tries to convince you they intend to do something or be something, nod and then observe. It’s the actions taking place (or that are absent) that will measure the true authenticity.

LESSONS: Look for activity that you would expect to see if intent were pure Train yourself with a do not say attitude When someone is always telling you about what they are going to do, it’s more likely that it never will. Otherwise, it’d already be happening.

LINKS:

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

“Air Force” Ken Corigliano // Spartan ATHLETE 016

Fri, 03 May 2019 08:30:00 +0000

Matt B. Davis talks to “Air Force” Ken Corigliano - Ken has been obstacle racing since 2012 and is currently serving in the U.S. Air Force as a Major. He uses military training and obstacle racing as a basis for a mindset of embracing challenges and learning from failures.

LESSONS:
Obstacle Course Racing builds character.
Connect with adversity and embrace the challenge.
Failure can make you better or worse.
Take small steps with family when enrolling them in a fit lifestyle.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Air Force Ken on Instagram: https://www.instagram.com/airforceken/

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Jeff Marier (@ocrvideo)
Editing: Heather Knox

Bataan Memorial Death March - Can the Spartan Up Team Survive It?

Thu, 02 May 2019 08:30:00 +0000

The Bataan Memorial Death March is, as they say more than just a marathon… it ‘honors the thousands of heroic service members who defended the Philippine Islands during World War II, sacrificing their freedom, health, and, in many cases, their very lives.’ Joe, Colonel Nye, Sefra Alexandra, Erica Walker, Marion Abrams and Command Sergeant Major (Retired) Frank Grippe embarked on a sojourn to honor the men that exhibited true grit to their bone marrow. The 26.2 mile ruck through the White Sands Missile Range brought with it sweat, crippling dehydration, pain so excruciating it caused dry retching… yet in comparison to what these veterans had been through (as told by Death March Survivor Dan Crowley on Spartan UP! Podcast Episode 229) this was just a walk in the park. Walking alongside OEW, thousands of men women and children- our frame of reference was once again shifted. What the body can endure is extraordinary and the experience of rucking through the gorgeous yucca-clad landscape with beans on head, smiles on face and laughter in the belly- once again proved that friendships are only made stronger when you get comfortable being uncomfortable.

Lessons:

· Colonel Nye dehydrates faster than a camel drinking saltwater · Joe needs a backpack sponsor · Erica Walker needed a walker at the airport · Marion secretly ran more than all of us with more weight · Frank Grippe needs to buy a scale · Sefra should get sponsored by Goya · The men that survived and died in this march should never be forgotten

Overcoming Performance Anxiety // SPARTAN MIND 038

Wed, 01 May 2019 08:30:00 +0000

If you haven’t experienced performance anxiety yourself then most likely you know someone who has. Performance anxiety is common and its intensity can span across the spectrum. Although dealing with performance anxiety can sometimes feel like a hopeless feat, there are actually some pretty effective strategies that can help you learn to manage the worry you feel in the face of public performance.

First, remembering that the individuals around you - whether out in the crowd or on the race course - are just people; people who have struggles, who live and breath just like you. They are just humans! So being afraid of them or their judgments won’t serve you and certainly won’t serve your performance. Second, remember the preparation that it took for you to participate in whatever event you’ve got on the table. Use a mantra that can help you call up your level of preparation and remind yourself that you’ve got this! And lastly, predict your success in the future through using a visualization. When we visualize and use mindful practices to envision our success, we are more likely to behave the way we feel - which is more confident!

LESSONS:
Performance anxiety is a common struggle that you can experience in different arenas and with varying levels of intensity.
Using strategies to help you push through performance anxiety will serve you in learning to manage the worry you experience.
These three concrete tools (the three Ps) can be used to help you reduce your anxiety:
Remember that your audience or peers are PEOPLE just like you!
Call up your PREPARATION and use a mantra to remind yourself that you are more put together than you feel.
PREDICT your success in the future through visualization and mindful practices. Envision yourself with a win!

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

245: Joe De Sena and Lonnie Mayne // RED SHOES LIVING & SPARTAN X LEADERSHIP

Tue, 30 Apr 2019 08:30:00 +0000

How do you create a corporate culture that allows people to live their best lives? Based off the principles that Lonnie observed in his father, the famous red shoe wearing wrestler Moondog Mayne - he created a philosophy that helps spread positivity in the workplace. Lonnie is an expert aggregator and motivator of brilliant minds, this week you will learn what it really means to walk a mile in someone else’s red shoes!

This episode of Spartan Up is brought to you by DNAfit. Get personal with your race training and nutrition by unlocking the power of your genetics. Save 20% off your test at https://www.dnafit.com/spartan/

LESSON
At the center of every accomplishment is amazing people
Implement a holistic approach in business
Self-awareness is key
Find a community that holds you accountable
Put yourself out there and really live
Empower people to do their best work and live their best life

LINKS
https://redshoesliving.com

TIME STAMPS:
0:00 Joe De Sena, Sefra Alexandra, Colonel Nye & Guest Host Ret. CSM Frank Grippe introduce this weeks interview
1:25 DNAFIT.COM/SPARTAN for 20% discount
1:53 Interview begins
2:15 Moondog Mayne
4:50 Living your best life
6:30 SPARTAN X Leadership : The Spartan Way
8:05 DNAFIT.COM/SPARTAN Break
12:00 Red Shoes Living philosophy
14:00 How do we keep people engaged?
16:00 Positivity and self awareness are key
18:00 Joe De Sena, Sefra Alexandra, Colonel Nye & Guest Host Ret. CSM Frank Grippe discuss Lonnie’s interview and how to integrate the Red Shoes principles into your life
22:50 DNAFIT.COM/SPARTAN close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Colonel Nye & Guest Host Ret. CSM Frank Grippe
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Why I Disagree with Safety First // Spartan STAND 009

Mon, 29 Apr 2019 08:30:00 +0000

Let’s be more cautious about always over-prioritizing Safety above everything else.

Using the phrase “Safety First” as a default teases us to not engage in the critical conversations revolving around risk assessment, risk mitigation, and risk acceptance. It feeds risk aversion and zero defects mentality. It can create mindless procedural automation. And, it can also create the exact hesitation that leads to increased danger or threat. I like to tell my loved ones to “Be Smart” not “Be Safe”. I feel it implies much more and automatically includes the elements of safety consciousness.

LESSONS: Without Risk, there can be no Reward. Appropriate Risk Being smart includes the elements of reasonable risk and safety.

LINKS:

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

Flow State 101 // SPARTAN HEALTH 024

Sun, 28 Apr 2019 08:30:00 +0000

What Is Mental Flow: A State Of Self-Motivation
Do you remember the last time you completely focused on a task that was both challenging and satisfying? It may have happened during your last a long race (Sprint, Super, or Beast), or listening to an intense piece of music, or while you were solving a crossword puzzle. What do those moments have in common? They may have been times when you experienced “flow.” What is it? How to achieve it?

WHAT WE TALK ABOUT

Getting into “flow” (which is similar to what athletes call “the zone”) not only feels great, it has a great halo effect, too. One study shows that people who experience flow get positive after-effects – feeling more productive, creative and happy – for almost three days.

So how do know you’re in the flow? And how can you increase your chances of getting into it?

Here are some signs. The most common one is losing awareness of yourself and losing track of time. This is tightly connected with being completely focused on whatever task you’re doing and feeling completely in control over the requirements of that task as well as its outcome.

But that feeling of control doesn’t mean that the task is easy. You have to “earn” that feeling of flow. If the task is too easy, then it doesn’t require concentration. In contrast, when the task is too hard, your focus can be disrupted because you don’t feel in control. It’s that sweet spot in between. But even then, you can break down a difficult task into smaller parts that are easier but still require focus to master (like when an art student might give up on doing a whole portrait quickly and just focus instead on getting the eyes of the subject just right.)

So, it’s cool to be in flow, but how can you increase the chances of getting there?

Whether it’s a mental or a physical task, you can do three things to improve the chances of getting into flow.

1) Get the clutter out of your brain. This means putting tasks in order and making sure your responsibilities are all under control for the moment.
2) Stop interruptions. That means not letting little things interrupt you (like checking emails and texts) and procrastinating tactics like starting some big project at home that can easily be scheduled for another time.
3) Get calm. Hunger, thirst, and random noises can all make claims to our attention. Eat a snack, drink some water, and put on some music that might help you concentrate.

While for many people, experiencing “flow” may be a rare occurrence, you can (and should) practice achieving flow – in little ways as well as big. The more you practice, the more you’re likely to get there.

KEY TERMS & IDEAS

Flow is the “temporary psychological merger of the person with the activity” (Amabile). It is a product of (as well as a platform for) sustained focus to complete an activity. That activity involves some challenge that requires concentration, but it neither too easy nor too hard. There are ways to prepare yourself and your surroundings to increase the chances “getting in the zone.”

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Alayna Kennedy, “Flow State: What It Is and How to Achieve It,” Huffington Post, April 5, 2016, https://www.huffingtonpost.com/alayna-kennedy/flow-state-what-it-is-and_b_9607084.html, accessed January 2019.

Teresa M. Amabile, et al., "Affect and creativity at work," Administrative science quarterly 50.3 (2005): 367-403, https://pdfs.semanticscholar.org/37e6/1bf9382d80aa6640a1d6be8d12652319201d.pdf, accessed January 2019.

Chistine L. Carter, “3 Steps to Finding Your Flow,” Psychology Today, September 9, 2015, https://www.psychologytoday.com/us/blog/raising-happiness/201509/3-steps-finding-your-flow, accessed January 2019.

Melli O’Brien, “How to Enter the ‘Flow State’ Any Time: Four Simple Steps,” Melli O’Brien (blog), https://mrsmindfulness.com/how-you-can-enter-mindfulness-in-4-simple-steps/,
accessed January 2019.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Your Unique Strengths and Weaknesses - Faye Morgan // Spartan ATHLETE

Fri, 26 Apr 2019 08:30:00 +0000

This week's Spartan Athlete host Matt B. Davis talks to Faye Morgan. She was a gymnast and spent time in the Marines. Now, she is a mom of 4 and a Spartan Pro. She talks about how she conquers obstacles and finds time to train, and how she thinks about an athletes unique strengths and weaknesses.

LESSONS:
You can’t just rely on speed anymore as a Pro racer.
There are multiple ways to attack obstacles.
You can train in smaller chunks of times.
Once you start small, you can build up your training over time.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Faye Morgan on Instagram: https://www.instagram.com/fayemocr/

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

How to Manage Painful Emotions // SPARTAN MIND 037

Wed, 24 Apr 2019 08:30:00 +0000

Experiencing painful emotions is a part of life that we cannot avoid. But we try to through various types of numbing mechanisms. This could be anything from alcohol to drugs to food to over-exercise to gambling to social media. We are pretty proficient as a society in wiggling our way around uncomfortable feelings and moving towards either a numbing position or something more comfortable. But if you are looking to toughen up your mind and improve your performance in life, learning how to manage painful emotions is going to get you much further than numbing.

LESSONS: Painful emotions exist for everyone and working to manage these emotions can build a healthy level of resilience and tolerance skills. Work on observing the painful emotion, acknowledging that it exists, and then ride the wave, trusting that there will be a peak but there will also be a lull where you can catch your breath. Remember, you are NOT your emotion. Being angry does not mean you are an angry person. And being sad doesn’t mean you are a depressed person. It just means that you are experiencing those emotions.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

244: Spartan Interviews Shaun T about Health, Insanity and Much More!

Tue, 23 Apr 2019 08:30:00 +0000

World famous for his physique and his “Insanity” workouts, Shaun T has graduated from teaching healthy body to teaching healthy MENTALITY. His superpower is getting uncomfortable - the more uncomfortable he is, the more he is learning and growing. Shaun T tells Spartan founder Joe De Sena how he has spent his life confronting issues and resolving them with “truth, trust and transparency” and moving forward with “passion, power & persistence.” True strength is in vulnerability, honesty and letting your emotions come forth.

LESSONS:
Fit doesn’t have a size it has a mentality
When people deny the truth that’s when turmoil begins
Life is a journey not a destination
Accept who you are
Visualize what you want
You can’t control the future but you can control your experience
Confront yourself first - honesty leads to betterment
Let your emotions out - connect to the feeling
Be in dialogue with your food
The more you know the more you grow

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS
Shaun T shauntfitness.com/safespace
Shaun T on Facebook FB.com/shauntfitness

TIME STAMPS
00:00 A moment of truth
00:20 Joe, Col. Nye, Dr. Johnny & Sefra introduce this weeks interview
1:40 Interview begins: T for Transformation
3:30 Running through a Spartan Race
6:00 Fit mentality
7:00 A difficult childhood
8:00 Not being a victim
9:00 Working hard
9:40 Tiger Balm Active https://www.tigerbalm.us
10:55 Interview returns: how to not spiral into a dark place
11:30 Using visualization
12:15 Controlling the experience
13:15 “Telling yourself” first
14:15 Who are you surrounding yourself with?
15:45 Honoring your emotions
17:30 Talk to your food
19:00 Passion, power & persistence
20:00 The more you know the more you grow
21:45 Joe, Col. Nye, Dr. Johnny & Sefra discuss this weeks interview
26:22 Tiger Balm Active https://tigerbalm.us/

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Colonel Nye & Dr. Johnny Waite
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

How to Be Effective // Spartan STAND 008 with Brian "Tosh" Chontosh

Mon, 22 Apr 2019 08:30:00 +0000

When I find myself getting frustrated, struggling with events or life, being disappointed by others or my expectations it’s usually because I’m investing too much emotional energy in the area of interest. Or, not enough energy in the area of control.

When we find ourselves going down the emotional or irrational mind path we need to create a trigger to get us back into rational and process oriented mode. This is where the area of control can come into play. Control what you can control and identify what it is you might be overlooking that is in your control. Once you’ve gotten practiced at that, start looking at this area of influence where you can really get ahead of the curve on control and interest.

LESSONS:
If you can’t control it, why are you trying to?
Spending time controlling and influencing the things you can shouldn’t leave much time/energy left on trying to do the same for what is interesting.
When you find yourself going emotional it’s time to reset by focusing on what you can control and accepting what you can not.

LINKS:
7 Habits of Highly Effective People ~Steven Covey
https://www.franklincovey.com/the-7-habits.html

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND Tosh:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

Ginseng 101 // SPARTAN HEALTH 023

Sun, 21 Apr 2019 08:30:00 +0000

Ginseng has recently gained popularity for those looking to get an extra edge on the job, or to improve daily focus. It also has rejuvenating qualities that can support an increase in energy.

There are two main varieties of ginseng, American and Asian (Korean) that have slightly different benefits, so talk to you doctor to make sure you’re taking the appropriate one for your needs.

In addition to its well-known energy-boosting potential, here are three other reasons to use ginseng:

1: Stress Relief
After incorporating ginseng into their diets, people taking American or Asian ginseng recorded a drop in stress and have also reported an enhanced feeling of well-being. Several studies have also measured ginseng’s effect by a self-reported increase in quality of life and improvement in mental acuity.

2: Immune Health
Ginseng offers a natural remedy to help maintain a healthy immune system and keep away the sniffles during cold and flu season. By enhancing resistance to illnesses, the extract from ginseng roots, stems and leaves provide a defense against various infections. A clinical study conducted in 1996 revealed that patients who received ginseng had a lower incidence of influenza and colds, higher antibody titers (levels), and higher natural killer cell (immune) activity levels.

3: Weight Regulation
If your blood-sugar levels are too high, your body cannot break down fat. American ginseng has been shown as an effective blood-glucose modulator that can lower blood sugar levels in diabetic and non-diabetic patients.

One important thing to remember, ginseng can thin your blood. If you take any kind of blood-thinning medication please check with your health provider before adding this herb to your diet.

Ginseng’s herbal properties and nutrient-rich composition can make it a great addition to your health routine. It can be taken as a supplement or capsule, but an easier approach is enjoying it as an herbal tea or adding ginseng root or powder to drinks on a daily basis.
--

American Ginseng: “The aromatic root of the perennial herb Panax quinquefolius, native to eastern North America. American ginseng, used in Chinese traditional medicine and available as a nutritional supplement, is classified as an adaptogenic herb with multiple effects, many of which are regulatory in nature.” See National Cancer Institute, “Ginseng,” NCI Drug Dictionary,
https://www.cancer.gov/publications/dictionaries/cancer-drug/def/american-ginseng, accessed January 2019.

Asian (Korean) Ginseng:
“Asian ginseng is native to the Far East, including China and Korea, and has been used for health-related purposes for at least 2,000 years. The terms red ginseng and white ginseng refer to Asian ginseng roots prepared in two different ways.” See National Center for Complementary and Integrative Health, “American Ginseng,” National Institute of Health, https://nccih.nih.gov/health/asianginseng/ataglance.htm, accessed January 2019.

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Robert Sanders, “Researchers find out why some stress is good for you,” Berkeley News, April 16, 2013,
https://news.berkeley.edu/2013/04/16/researchers-find-out-why-some-stress-is-good-for-you/, accessed
January 2019.

Seungyeop Lee and Dong-Kwon Rhee, "Effects of ginseng on stress-related depression, anxiety, and the hypothalamic–pituitary–adrenal axis," Journal of ginseng research 41.4 (2017): 589-594.

F. Scaglione, et al., "Efficacy and safety of the standardised Ginseng extract G115 for potentiating vaccination against the influenza syndrome and protection against the common cold [corrected]." Drugs under experimental and clinical research 22.2 (1996): 65-72.

Sun Young Kim et al., "Effects of red ginseng supplementation on menopausal symptoms and cardiovascular risk factors in postmenopausal women: a double-blind randomized controlled trial," Menopause 19.4 (2012): 461-466.

Hyeong-Geug Kim et al., "Antifatigue effects of Panax ginseng CA Meyer: a randomised, double-blind, placebo-controlled trial," PloS one 8.4 (2013): e61271.

Andrew Scholey et al., "Effects of American ginseng (Panax quinquefolius) on neurocognitive function: an acute, randomised, double-blind, placebo-controlled, crossover study," Psychopharmacology 212.3 (2010): 345-356.

J. T. Xie et al., "Ginseng berry reduces blood glucose and body weight in db/db mice," Phytomedicine 9.3 (2002): 254-258.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Racing as a Team in Spartan // Spartan ATHLETE 014

Fri, 19 Apr 2019 08:30:00 +0000

Kevin Gillotti talks with Ashley Heller, Kaci Monroe, Emilee Smith about what it takes to race together as a team & the nuances and considerations before a race, and out on the race course, and building a team & working with others to get the job done.

TAKE AWAY POINTS:
Consider your teammates across several criteria beyond just friends
Be sure to train together as a team
Know each teammates strengths & exploit them
Have a strategy, but be fluid

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

More Isn't Always Better // SPARTAN WAY with Zach Even-Esh 036

Thu, 18 Apr 2019 08:30:00 +0000

Sometimes, as Spartans, we get so caught up in doing more, that we actually work ourselves into the ground. That maximal work pushes you into the red zone. Here’s how to work smarter, not just harder!

LESSONS:

Identify what you are taking too far (fitness, work, nutrition, etc) to the point that things are actually working against you.
Learn from your mistakes and, most of all, learn from the mistakes of others.
Are you being productive or just busy?
Remove the time wasting activities in your life.
Focus on the result producing, productive things you do!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

How Insecurity Gets in the Way // SPARTAN MIND 036

Wed, 17 Apr 2019 08:30:00 +0000

Insecurities can pop up at any time. We all have them and some of us use certain strategies to keep them at bay. One insecurity that can rear its ugly head, especially when we are in a group setting, is that around contribution. Sometimes we may hear our inner critic exclaim, “you’ve got nothing to contribute. Be quiet.” Typically, this is stemming from a fear of rejection or judgment. Working to fight off this insecurity can be hard but it’s essential to do so because we ALL have something to contribute. No, not in all situations or in all arenas. But we were all made to contribute to this world and it’s important to operate from this position so that your mind and self-esteem remain as healthy as possible.

LESSONS: Remember, you are vital to the web of the world and positive affirmations can help you internalize a more stable and healthy sense of self. Work on reminding yourself that what you have to contribute may impact those around you and the absence of your contribution could be felt as well.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

243: The Truth About Holistic Medicine - Interview with Dr. Stephen Cabral

Tue, 16 Apr 2019 08:30:00 +0000

He was a sick young kid who went from doctor to doctor looking for a diagnosis, finally realizing to truly find a solution he would have to become a Doctor himself. Hear his take on fasting, saunas, cold showers and the best food to start the day. His holistic solutions are a hybrid of Functional medicine, Ayurvedic medicine & genetics that uses state of the art lab testing to guide holistic and traditional treatments. Listen to your gut Spartans!

LESSONS
Understand your digestive system & rebuild your gut
Don’t discount traditional medicines
Tailor your diet and treatment to your unique needs
Manage your eating window
Fasting for rest, recuperation & rebuilding
Relaxation is vital for balance

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS
https://stephencabral.com/

TIME STAMPS:
0:00 Joe, Col. Nye & Sefra introduce the interview
1:40 Tiger Balm Active
2:10 Interview begins with Stephen Cabral at Fenway
3:00 Diagnosing a chronic medical condition
4:00 Turning to alternative medicine practitioners
5:45 Looking to the digestive system for answers
7:30 Functional medicine, Ayurvedic medicine & genetics.
8:50 Deficiencies & toxicities
10:20 Sefra and Col. Nye talk about Tiger Balm Active
11:35 Interview with Stephen Cabral continues after some Spartan Tea
12:45 Human energy cycle based on daylight
14:00 The “Recovery Week”
15:20 Saunas effectiveness
18:00 Benefits of fasting
19:00 Balance is key
20:45 Mobility & flexibility key
21:25 Joe, Sefra and the Colonel discuss how to integrate lessons learned into your daily routine
26:45 Tiger Balm Active

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Colonel Nye (Johnny Waite directing Spartan Malaysia)
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

On Winning // Spartan STAND 007

Mon, 15 Apr 2019 08:30:00 +0000

Our attitudes on how we approach or what we define winning as sets the stage for success across all endeavors.

Winning is putting points on the board until the very last second. Being so driven that you constantly seek ways to do better, push harder, find more, etc…

This is my attitude towards winning, it does not ever change per scenario or circumstance. Sportsmanship, Tolerance, Balance come into place on the situational level. But never be confused about the mindset that values WIN vs win.

LESSONS:
You have one life, how many points are you going to put on the board?
14-13 is a ‘good enough’ mentality.
Winning is about Max Effort

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND Tosh:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

Good News About Brown Fat: Another Good Reason to Exercise // SPARTAN HEALTH 023

Sun, 14 Apr 2019 08:30:00 +0000

Just when you thought you knew all the reasons why exercise is good for you, a new scientific discovery gives us yet another one. Today on Spartan Health we’re going to talk about something called “brown fat” or “good fat.”

WHAT WE TALK ABOUT

Recent research has found some possible explanations for why a substance called “brown fat” can actually increase your metabolism. Its beneficial qualities have motivated some people to call it “good fat.”

But before we get too deep in the scientific weeds, let’s make a distinction between brown fat and it’s far better-known cousin, white fat.

White fat is the fat most people think of when they’re focused on losing weight and is used mainly for energy storage in the body. It’s also an efficient insulator and helps to prevent the body from losing heat.

Now to “Brown fat.” Its color is different from white fat because it contains a large number of mitochondria (energy structures in your cells that have high iron levels). This type of fat can actually produce heat on its own by a process called “non-shivering thermogenesis.” Not surprisingly, it’s particularly prevalent in human babies and hibernating animals – which both need to produce heat without exercise.

Until recently, it was thought that brown fat was pretty much a non-factor in adult human health; however, the latest research has shown a more important role of brown fat than was previously understood (because it does make up a small amount of all adult fat stores).

So what’s the magic of brown fat during exercise? Contrary to what people might think, exercise does not activate brown fat to somehow burn calories or to take up energy that comes from fat or carbohydrates.

Instead of burning up calories itself, brown fat increases metabolism by becoming a signaling device to the muscles; it actually triggers a muscle to take up more fatty acids to use as fuel. Brown fat is part of an array or group of metabolic tissues that communicate with one another and enable muscles to perform their functions during exercise.

This signaling from brown fat is also what happens during cold exposure where it can help produce heat. But now, we know that brown fat is also useful in its role in raising the body’s metabolism.

So we know that exercise may burn your white fat, but, at the same time, it helps brown fat regulate the functioning of your muscles during exercise – especially how to use (and burn up) energy. Pretty cool stuff.

KEY TERMS & IDEAS

Brown fat’s importance in the consumption of calories in adults has only recently been recognized. Its main importance lies in its function as a conduit of communication with a network of cells that “tell” muscles to take up fatty acids as fuel.

White fat. Unlike brown fat, white fat have far fewer mitochondria and blood vessels than brown fat and is made up of just one substance (a lipid droplet) that is clearer than brown fat – thus having a “white” appearance. It’s involved in storing energy for the body as well as insulation.

Brown fat: A fat that gets its coloration from many iron-rich mitochondria in it. It’s involved in helping to create heat without movement in the body, which is needed for hibernating animals and human babies.

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Misti Crane, “Study links ‘good’ brown fat and exercise,” Medical Press, May 1, 2018, https://medicalxpress.com/news/2018-05-links-good-brown-fat.html, accessed January 2019.

Patrick Seale and Mitchell A. Lazar, "Brown fat in humans: turning up the heat on obesity," Diabetes 58.7 (2009): 1482-1484, http://diabetes.diabetesjournals.org/content/diabetes/58/7/1482.full.pdf.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD

Finding A Gym That Offers Variety - Timmie Brann // Spartan ATHLETE 014

Fri, 12 Apr 2019 08:30:00 +0000

After a solid 2018, Timmie Brann is on the Spartan Pro Team for the first time in 2019. She talks about opening a gym that allows her to help people of all levels. Her gym gives people the opportunity to try a lot of different things. She also discusses why she is an OCR nerd, and keeping her race day look on point.

LESSONS:
If you want to race fast, train fast.
Try a variety of things in training.
Race day look is everything.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Timmie Bran on Instagram https://www.instagram.com/timmiebrann
Timmie’s Gym https://www.rutcamp.com/

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

Work is the Reward // SPARTAN WAY 035

Thu, 11 Apr 2019 08:30:00 +0000

Bringing you some fire from a Teddy Roosevelt book in today’s episode! This book is a reminder that our work is a gift. It is something we GET to do, not something we HAVE to do.

LESSONS:

Reconnect with WHY you started working the job you currently have.
Find the deeper meaning behind your work.
The deeper meaning might be as simple as your job giving you the ability to put food on the table.
Take pride in your work!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Understanding Imposter Syndrome // SPARTAN MIND 035

Wed, 10 Apr 2019 08:30:00 +0000

Imposter syndrome is something we all struggle with from time to time. It occurs when you doubt your own contribution and experience yourself as fraudulent in any given situation. No matter how common this way of thinking is, however, it’s not healthy and if you don’t build resilience around it, your self-esteem can suffer. It’s important to catch yourself when you engage in such thinking and work to challenge the inner critic that is looking to capitalize on your self-doubt.

LESSONS: Imposter Syndrome: the experience of believing yourself to be fraudulent or having significant doubt about your contribution. If you experience imposter syndrome, ask yourself, How does this way of thinking serve me? Make sure you are telling your closest friends when you experience this so they can provide empathy and help you work to fight it.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

242: Invent a Way to Assist and Overcome / OEW’s Task force Sentinel

Tue, 09 Apr 2019 08:30:00 +0000

Pete Tanzilli, a police officer shot in left hip in the line of duty, faced chronic physical issues from the incident, he speaks with us just before taking on his first Spartan Race with the Task Force Sentinel / OEW team. Chris Thorp has served in many uniforms, from EMT to Police Officer. As a public servant he’s had to deal with many tragic and difficult situations. In a small gesture of gratitude he created a patch to say thank you, that small gesture lead the way to Task Force Sentinel - the law enforcement branch of Operation Enduring Warrior. Learn to take on an attitude of gratitude and always help to inspire others - no matter your situation.

LESSONS
Take control of your situation
Extend gratitude to public servants
Take one step at a time & keep stepping
Reach out- knock on a door
Be an inspiration to others

LINKS
https://www.enduringwarrior.org/

TIME STAMPS
0:00 Charlie Brenneman, Col. Nye, Doctor Johnny & Sefra introduce the interview
1:30 interview begins with Colonel Nye and Chris Thorp at West Point
3:30 How people treat you can depend on your uniform
4:30 a patch to thank you
6:15 Operation Enduring Warrior - earning your mask
10:00 take that one more step when it seems impossible
13:00 dealing with the daily traumas of service in family life
15:07 Marion introduces “Spartan Trail Talk” with Charlie Engle & Luis Escobar https://apple.co/2IlA9k3
16:30 Running Bad Water & secrets of hydration…
19:45 Interview returns with Pete Tanzilli before his first Spartan Race
21:15 inspiring & motivating others in their recovery
24:00 Charlie Brenneman, Col. Nye, Doctor Johnny & Sefra discuss what they learned

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Johnny Waite, Sefra Alexandra, Colonel Nye & guest host Charlie Brenneman

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

The Problem with Perfection // Spartan STAND 006

Mon, 08 Apr 2019 08:30:00 +0000

Perfection is a wonderful ideal. But when we take it out of balance it can stagnate efforts and become an impediment to the essential action of ‘start’.

If we keep in mind that the ideation and planning phases that are only equal parts to the phases of rehearsal, execution, follow up, assessment, redesign & reiteration we might allow ourselves to just build momentum by getting started. You will spend more time stuck in trying to design perfect than you will by executing and staying invested in learning and redesigning on your path to achievement.

How many times have we started something only to realize that all the anxiety in preparation over trying to get it just right was wasted because through action we’ve found a better appreciation of a standard we thought we originally had?

What we aren’t saying is to be reckless, that planning isn’t purposeful, or we should leap twice then think once.

LESSONS:
Go for it, forgive yourself so long as you are invested in assessment & refinement
80% now & aggressive beats 100% too late every single time.
The better part of perfection is found in the commitment to learn and adapt.
The perfect plan never survives 1st contact.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND Tosh:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

5 Bedtime Habits That Ruin Sleep // SPARTAN HEALTH 021

Sun, 07 Apr 2019 08:30:00 +0000

One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. Here are five easy ways to improve your chances for restful sleep.

WHAT WE TALK ABOUT

Number 1: You’re Using Electronics Right Before You Fall Asleep
We’ve all done it – spending minutes or even hours scrolling through social media before bed. Researchers have found that people who used electronics before bed saw a significant reduction of melatonin in their body, a chemical that regulates our body’s sleep patterns. The decreased levels of melatonin in their bodies made it harder to fall asleep. Replace your phone with a book or newspaper for a much better bedtime ritual.

Number 2: You’re Drinking Caffeine Within 3 Hours of Sleeping
Caffeine is a stimulant that can make it hard for you to fall asleep, so try to make your last cup more than three hours before bedtime. If you’re looking for a warm drink before bed, many herbal teas like chamomile can help you relax and reduce stress right before bed.

Number 3: You’re Eating Right Before You Go To Bed
Always try to finish eating at least three hours before bed. Why? Eating increases your blood sugar and insulin levels, which in turn makes it much harder for you to fall asleep.

Number 4: Your Bedtime Is All Over The Place
If some nights you go to bed at 2 am, and other nights you go to bed at 9 pm, your body’s circadian rhythm isn’t syncing up. By having a consistent bedtime, your body gets used to falling asleep and waking up at the same times, which can make you more alert in the morning. A good solution: try to go to bed at the same time every night!

Number 5: Your Bedroom Is Too Warm
While sleeping, your body temperature naturally begins to dip. Sleeping in a room that is more than 68 degrees can make it much harder for your body to fall asleep. If it’s too hot, you’ll be battling with you covers all night.

In short, pick a time to go to sleep, wind down before that time, and don’t let distractions like eating or talking on the phone get in the way of winding down. You’ll likely wake up rested, recharged and ready for the day ahead!

KEY TERMS & IDEAS

One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. These habits are easy to change. In this podcast, we look at six bad habits that many people fall into.

Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle.

Deep sleep is a time of nearly complete disengagement from the environment (Psychology Today).

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Yong Liu, "Prevalence of healthy sleep duration among adults—United States, 2014," MMWR. Morbidity and mortality weekly report 65 (2016), https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm?s_cid%3Dmm6506a1_w,
accessed January 2019.

“Is Your Smartphone Ruining Your Sleep,” Sleep.org, https://www.sleep.org/articles/is-your-smartphone-ruining-your-sleep/, accessed January 2019.

Harvard Medical School, “8 Secrets to a Good Night’s Sleep,” http://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep, accessed January 2019.

Amanda MacMillan, “20 Things You Shouldn’t Do Before Bed,” health.com, https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed, accessed January 2019.

John Cline, “The Mysterious Benefits of Deep Sleep,” October 11, 2010, psychologytoday.com, https://www.psychologytoday.com/us/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep, accessed January 2019.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Speed vs. Strength with Ryan “Drop The Hammer” Kent // Spartan ATHLETE 012

Fri, 05 Apr 2019 09:49:16 +0000

We learn a little about Spartan Pro Team racer Ryan Kent. He talks about his running background, how he trains during the offseason, and finding a balance between strength and speed. He also has some tips for larger runners.

LESSONS:
Stay consistent for a higher fitness level
Less volume on race week, maintain or increase the intensity
Find things that suit your strengths on each course.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Ryan Kent on Instagram https://www.instagram.com/dr0p_the_hammer/

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

The Power of Book Titles // SPARTAN WAY

Thu, 04 Apr 2019 08:30:00 +0000

A long time ago a friend of mine and mentor told me that he kept specific books on his work desk, just so he could see the title. He told me how the title of the book alone would fire him up to do work, to set bigger goals and to get after it.

I remember a book that did it for me was Jump In!: Even If You Don't Know How to Swim by Mark Burnett

Here and there I would flip open the book to a random page and read a page or two. The stories inspired me to think bigger and go bigger. THESE are the types of books you need on your desk!

LESSONS:

Leverage your time. Sometimes just seeing the Title of a powerful book will spur you into action!
Put 3 books on your desk that will inspire you to take action.
Every day, flip open these books and read a page or two. You’ll often find stories and information that drives you to greater heights.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Learn How to Control Your Emotions // SPARTAN MIND 034

Wed, 03 Apr 2019 08:30:00 +0000

We may wish it weren’t true but it is: You can’t control how you feel at any given moment. You CAN however, control your response to how you feel. And you can absolutely learn to control your emotions. When we don’t control our emotions, we run the risk of letting them control us by impacting our choices, decisions, and next moves without our consent. Learning how to control your emotions is a key element of having a tough mind and shifting your mind into the position of driver rather than passenger. The STOPP method is an excellent place to start.

LESSONS:
STOPP method for controlling emotions:
Stop
Take a deep breath
Observe
Pull back and take perspective
Proceed with the next right move
Remember, the more you practice the STOPP method during more even-keeled times, the more likely you are to remember to use it during stressful times.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

241: Charlie Rocket | From 300lb CEO to Nike Athlete // INTERVIEW

Tue, 02 Apr 2019 08:30:00 +0000

Joe DeSena interviews Charlie Rocket at the Fenway Park Spartan Race. “CEO Charlie” was successful in business, he managed the artist 2 Chainz to a Grammy! But he found himself overweight and seriously ill with a brain tumor, none of that so-called success mattered anymore. Charlie made a massive pivot from “CEO Charlie” to “Charlie Rocket!” In an honest, human and incredibly energetic and optimistic way Charlie Rocket is sharing his journey. Everyone told him it was impossible, but he’s now a Nike sponsored Athlete. Charlie Rocket is unstoppable, or as he says “I’m on a WINNING STREEAAAK!!” We recorded this interview in November, and Charlie’s been killing it since then!

LESSONS
Call yourself the person you want to become
Believe it’s going to be easy, even through the hard parts
Train like an 8-year old (full of fun!!)
Even water, if it’s still too long, begins to stink!
Walk your walk

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS

Charlie Rocket https://www.charliejabaley.com/

TIME STAMPS
0:00 Joe, Sefra. Col. Nye & Guest host retired Sgt. Major Frank Grippe introduce the episode
1:15 Tiger Balm Active intro
1:45 Interview begins with Charlie Rocket
3:20 Why he became CEO Charlie
5:00 Why he became an athlete
6:45 How he got to work with Nike
9:00 Tiger Balm Active Break
10:15 31 Habits of Healthy Spartans: Who you are when no one else is looking
11:40 Back to Charlie Rocket and Joe Kettlebell (with Spartan Tea)
13:20 “The Life and Death of CEO Charlie”
14:50 What does it mean to train like an 8-year-old
17:10 Joe, Sefra. Col. Nye & Guest host retired Sgt. Major Frank Grippe discuss how to integrate Charlie Rockets lessons into your daily routine
22:35 Tiger Balm Active Close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Colonel Nye & Sefra Alexandra, Guest host retired Sgt. Major Frank Grippe (Johnny Waite is producing Spartan Races in Asia )
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Do what you say, say what you mean // Spartan STAND 005

Mon, 01 Apr 2019 08:30:00 +0000

If you say you are going to do something, then do it. Not a version of it. Not some approximation. Do exactly it. Not to is to set the new lowest standard or to invite confusion.

Look for those tiny simple things that you might do that create inconsistency with communication and action. It could be using the word ‘try’ or ‘maybe’ when establishing a performance metric. It could be punching the snooze button which suggests you either didn’t really mean what you said or that you can change your tune with your mood. No matter how simple is may seem they are sure foundations for some of the less obvious and more intrusive places you allow dissonance to reside.

When you find yourself confronted with someone that has trouble with saying and doing, get them to specify measurable factors of performance or action to eliminate confusion or opportunity for disappointment.

LESSONS:

Do what you Say
Say what you Mean
Mean what you Do
Do what you Mean

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND Tosh:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS:

Producer: Marion Abrams, Madmotion,llc.

Host: Brian “tosh” Chontosh

Show notes: Brian “tosh” Chontosh

Magnesium: A Mineral to Calm the Mind // SPARTAN HEALTH 020

Sun, 31 Mar 2019 08:30:00 +0000

Magnesium has some amazing properties for your brain and body. It also makes important contributions to many important processes in the human body.

Two things that many of us have experienced are stress and muscle cramps.

First, let’s look at magnesium and its impact on stress, especially in relation to cortisol.
Cortisol is the body’s principal stress hormone. This hormone helps to keep us alert during stressful moments or emergencies. But when stress becomes chronic, cortisol levels can stay high for too long which can lead to damage a part of the brain called the hippocampus; this damage leads to further creation of cortisol – and even more stress! Luckily, magnesium can help to reduce the ability of the hippocampus to go into overdrive with the production of cortisol.

Second, magnesium has many therapeutic and restorative effects on the brain. For instance, it helps to keep the neurons in the brain healthy by reducing the stimulating effects of calcium and glutamate on neural receptors. A lack of magnesium in the area of cell receptors means that stimulus from calcium and glutamate can increase. This leads to cell damage and even cell death in the brain. Research has also suggested that this mineral can help protect people from falling into periods depression and anxiety after suffering brain trauma.

Third, magnesium is the fourth most abundant mineral in the body and it’s part of many important functions. Keeping magnesium at the right level can help you in so many ways. Since it plays a role in neuromuscular transmission and muscle contraction it is linked (along with some other minerals like potassium and calcium) to muscle cramping when levels are deficient. Things like nerve compression and poor blood supply can also cause cramping so if it’s something persistent and troublesome see your health care provider.

Not many people know this but magnesium is part of every cell in your body. It’s what’s known as a “helper” molecule that is part of biochemical reactions that are happening all the time in human cells. Everything from the movement of muscles to the creation and repair of DNA and RNA involves magnesium.

Although magnesium doesn’t often make the health headlines, it’s presence in all our cellular functions means that it’s a critical component of our overall well-being.

How about some natural ways you can up your magnesium: it’s found in avocados, nuts, lentils, and bananas. Of course there are Mg supplements but I love food as medicine whenever possible.

So keep calm and carry on … by keeping your magnesium at healthy levels.

KEY TERMS & IDEAS

Magnesium is ubiquitous in the body and plays a role in all of the processes of our cells. It also plays an important role in mental health by both reducing cell death in the brain and mitigating the levels of cortisol released by the brain during times of stress.

Cortisol is the body’s principal stress hormone.

The hippocampus “is a small, curved formation in the brain that plays an important role in the limbic system. The hippocampus is involved in the formation of new memories and is also associated with learning and emotions.”

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Franziska Spritzler, “10 Evidence-Based Benefits of Magnesium,” Healthline, September 3, 2018, https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section9, accessed January 2019.

Inna Slutsky et al., "Enhancement of learning and memory by elevating brain magnesium," Neuron 65.2 (2010): 165-177, https://www.sciencedirect.com/science/article/pii/S0896627309010447, accessed January 2019.

Emily Deans, Magnesium and the Brain: The Original Chill Pill,” Psychology Today, June 12, 2011,
https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill, accessed January 2019.

Kendra Cherry, “Hippocampus Role in the Limbic System, verwellmind, https://www.verywellmind.com/what-is-the-hippocampus-2795231, accessed January 2019.

“What is Cortisol?” Web MD, https://www.webmd.com/a-to-z-guides/what-is-cortisol#1, accessed

Lisa Fromm, et al., "Magnesium attenuates post-traumatic depression/anxiety following diffuse traumatic brain injury in rats," Journal of the American College of Nutrition 23.5 (2004): 529S-533S,
https://www.spectracell.com/media/uploaded/0/0e2016839_020fullpaper2004jamcollnutrmagnesium-attenuates-post-traumatic-depression-anxiety.pdf, accessed January 2019.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Training on the road with John Yatsko // Spartan ATHLETE 011

Fri, 29 Mar 2019 08:30:00 +0000

Kevin Gillotti talks with John Yatsko, an athlete not often seen on the OCR circuit but one who has the historical results & credentials to put worry into his competitors when he does show up. Kevin & John talk about staying elite level fit while living a nomadic lifestyle.

LESSONS:
Be resourceful
If you are creative & dedicated, you can train anywhere
Be disciplined with your time
Consider phases - mountain, speed, etc.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

The 4 AM Club // SPARTAN WAY 033

Thu, 28 Mar 2019 08:30:00 +0000

The 4 AM club is something that Cory Gregory runs out of his gym in Ohio. You can create ANY type of “club” & it doesn’t have to be at 4 AM!

LESSONS:

Building a club will build accountability for yourself and everyone else
Pick specific days & times with a group and lock them down for whatever it is you want to improve: fitness, business, sports skills, etc.
Make sure this group of people are people you do NOT want to let down. This will motivate you to always show up, even during tough times

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even-Esh

The Happiness Hoax // SPARTAN MIND 033

Wed, 27 Mar 2019 08:30:00 +0000

For better or worse, life is filled with struggle and challenge. We, as humans, were built with a wide emotional range and often experience a variety of feelings, both joyful and painful ones. Nevertheless, we are bombarded with the message that one’s life goals should be a constant state of happiness; that the pursuit of happiness should trump all. The problem with this goes back to that first sentence, life is filled with struggle and challenge. And it’s normal for us to experience hardship. Good for us in fact. But when we have the misbelief that life should always and only be happy we can end up comparing our current position to a false and manufactured ideal.

LESSONS:

The Happiness Hoax: Ascribing to the misbelief that life should be all happy, all the time.
Struggle, challenge, and hardship are a part of life. Stop judging your own position against a false ideal that is impossible to achieve.
Remember, the struggles that you encounter are there for a reason and are no measure of how capable you are of living a fulfilling life.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

240: Theo Epstein | How to Beat a 108 Year Losing Streak // INTERVIEW

Tue, 26 Mar 2019 08:30:00 +0000

The Youngest GM in baseball history, Theo Epstein took the Red Sox to the World Championships after 86 years then did the same for the Chicago Cubs after a 108 years! What techniques did he use to change the culture of his organization? In this interview he explains how he chooses players (it has a lot to do with their mindset and resilience!), his theory on taking and giving credit, and the three things you should do if you want to improve your team culture.

LESSONS
Understand foundational elements of success
Study your mental makeup
Look inwards for motivation
List strengths and weaknesses to make your development plan
Know your foundations to be able to make adjustments
Have a “mirror & window” business/ personal culture
Don’t just talk about the values that you want - demonstrate them
Character & connectedness is key

LINKS

Save $50 on the Misfit Vapor2 with the code SPARTAN50 at www.Misfit.com/vapor2
Misfit Vapor2 is the mudproof, sweatproof smartwach that’s great for Spartans.

TIME STAMPS:
0:00 Joe De Sena, Colonel Nye & Sefra Alexandra introduce the interview
1:05 MISFIT.COM/ VAPOR2 code SPARTAN50
1:35 Interview with Theo Epstein at Fenway begins
4:00 how to turn a team around
6:00 diving into the unknown of baseball to gain insights
8:00 questioning the process after bad outcomes
10:45 creating a vision everyone can buy into
11:35 managing success
14:40 inheriting a team with 100+ year losing record
16:55 MISFIT.COM/ VAPOR2 break
18:30 31 Habits: #13 Carbs are not the enemy
20:30 Interview continues: identifying amazing players
23:20 Changing your frame of reference: manufacturing adversity
30:19 Joe De Sena, Col. Nye & Sefra discuss the interview
36:48 MISFIT.COM/ VAPOR2 close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Colonel Nye & Sefra Alexandra (Johnny Waite is producing Spartan Races in Asia )
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Just 3 Things // Spartan STAND 004

Mon, 25 Mar 2019 08:30:00 +0000

Highly Competent: know your job, do your job, be quick to develop and eager to assume responsibility. Competence is acquired through training, practice, time under tension, experience - for sure. Let’s just not keep making the same mistakes over and over, being told to do things repeatedly, and be happy with minimum standards.

Low Maintenance: don’t require a lot of special handling or attention. At times, things will come up that need to be handled or addressed in order to not distract us from performing. The key here is frequency. If it is a daily maintenance task to get someone to do their job, then I’m looking for someone with a weekly maintenance cycle. And then, I’m already looking for someone with a monthly cycle, and then a quarterly…

No Drama: we already have enough as it is to get along, understand and appreciate differences, and try to figure out how to lead dozens of different personality/talent patterns. If you like to gossip, invent truth, pass judgment, make gros assumptions too quickly, be over sensitive or take things always personal etc, I’m not convinced you are a good fit to be a part of a great team.

Whatever you expect from others, demand of yourself.

LESSONS: Do your job; well. Be invested in success. Minimize the special circumstances you need in order to produce. Don’t create problems. The world has enough already.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

Muscle and Metabolism // SPARTAN HEALTH 019

Sun, 24 Mar 2019 08:30:00 +0000

Today, we’re going to clear up a misconception about muscle and metabolism. It’s become common knowledge that muscle burns so many more calories than fat. If you put on more muscle, the story goes, more calories just burn along with it. So increase your muscle mass! Right? In this episode of Spartan Health we’re gonna’ look into that…

WHAT WE TALK ABOUT

While it’s true that muscle does burn more calories than fat, the importance of this difference may be quite exaggerated. As it turns out, resistance training (which is often the preferred way to build muscle) is important in keeping many of our body’s functions healthy and vibrant … but it’s not best way to lose weight.

Not convinced? Here are some things to think about--

Many studies that demonstrate how muscle mass increases your calorie consumption measure your body’s total metabolic rate as a way to determine how new muscle mass burns calories. But that metabolic rate is a measure of all of a person’s daily activities, not just that of muscle mass.

It turns out that on a daily basis, at the same time your muscles are working, so are other parts of your body – and they’re burning calories, too. Your organs are doing this all day long. Even “fat” is burning calories indirectly by secreting proteins. Almost everything your body is doing outside of exercising is known as your “basal” or “resting” metabolism. You might be surprised to learn that the basal metabolism takes up 60-80% of your body’s total consumption of energy.

So, what are you going to do if you can’t lift yourself towards losing huge amounts of calories through growing muscle? In a word, it’s balance.

1) Watch your calorie intake but don’t binge diet. In general, it’s a simple equation. If you burn more calories than you consume, you’ll probably lose weight. (But there is a catch – binge dieting may result in a permanent shift downwards in your metabolism, so a gradual approach is usually better….)

2) Drink lots of water. Drinking water can suppress your appetite. Drinking water also burns calories, especially cold water (because the body has to heat it up). And water is necessary to burn fat.

3) Have a varied exercise routine. Guess what? That’s exactly what any Spartan Race will do. Weight training is good in this domain, but it’s not the only thing. Daily aerobic exercise is a very efficient kind of movement for burning calories. But make sure to add little things to your daily routine – take the stairs instead of an elevator or walk to the local convenience store instead of using a car. Even “low intensity” activities like working in your backyard can add up on your daily calorie output.

So, in short, how do I weigh in on only weight training to burn calories? It’s not enough. Activities that vary your routine not only prep you for your next race but keeps your metabolism in good form.

KEY TERMS & IDEAS

Building muscle mass is a good way to increase your body’s consumption of calories, but it’s by no means the only way. In fact, if you depend too much on growing muscle as a means to control your weight, you’ll be wasting a lot of effort. Reducing calorie intake in a sensible way while finding various ways to increase your aerobic and daily physical activities will offer the best path forward to losing weight.

Basal metabolism: the energy consumed by the body when at rest.

Metabolic rate: the amount of energy used by the body over a specific period of time.

LINKS & RESOURCES:

Follow Dr. Nada on:
Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Julia Bellus, “Most of us misunderstand metabolism. Here are 9 facts to clear that up,” Vox, September 4, 2018, https://www.vox.com/2016/5/18/11685254/metabolism-definition-booster-weight-loss, accessed January 2019.

Christan Finn, “The Truth about Muscle and Metabolism,” Muscle Evo, https://muscleevo.net/muscle-metabolism/, accessed January 2019.

Jennifer Huizen, “Can water help you lose weight?” Medical News Today, June 28, 2018, https://www.medicalnewstoday.com/articles/322296.php, accessed January 2019.

Alexandra McPherron, et al., "Increasing muscle mass to improve metabolism," Adipocyte 2.2 (2013): 92-98, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/, accessed January 2019.

Ludo Van Etten et al., "Effect of an 18-wk weight-training program on energy expenditure and physical activity," Journal of Applied Physiology 82.1 (1997): 298-304, accessed January 2019, https://www.physiology.org/doi/pdf/10.1152/jappl.1997.82.1.298.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Kirk Dewindt dealing with Common Injuries // Spartan ATHLETE 010

Fri, 22 Mar 2019 08:30:00 +0000

Kevin Gillotti talks with Kirk Dewindt, a personal trainer (PT), a collegiate All-American in track, a handsomely popular “The Bachelorette” contestant, and a strong & respected member of the Spartan Pro Team about common injuries amongst endurance athletes.

LESSONS:

Overuse & repetitive injuries are most common
Work on hip stabilization
Wear a properly fit shoe
For grip, improve your holds by adding weight

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND KEVIN G

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/

Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox

How to Gain Self Confidence // SPARTAN WAY 032

Thu, 21 Mar 2019 08:30:00 +0000

We all go through times in our life where we second guess ourselves. The way to get out of that phase is to do the work. The work will remind you what you’re capable of. The mere fact that you’re doing the work will help you put “points on the board” and build confidence again.

LESSONS:

Get out of your normal environment and demonstrate your expertise.
Staying in your same environment builds complacency.
Complacency kills your confidence.
Get out there and DO something to share your expertise.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Feeling into the Future // SPARTAN MIND 032

Wed, 20 Mar 2019 08:30:00 +0000

Feelings can be powerful and even more so when they create discomfort. Anxiety, worry, and concern are three feeling states that can initiate a way of thinking that can very quickly create a barrier to you moving forward with whatever task is at hand. How you feel today is not necessarily a marker of how you will feel in the future but we can sometimes fall into the mind trap of believing this to be true. Think about it, if signing up for a Spartan race induced a tremendous amount of anxiety you may have the tendency to feel into the future and believe that your nerves on race day will be twice as bad. It’s important to remain in the present as much as possible and not make assumptions that how you feel now will be your emotional state moving forward.

LESSONS: Feeling into the Future: When you make the assumption that how you feel now will be the same emotional state in the future. Feelings are out of your control but how you respond to them very much IS in your control. Try not to let painful feelings be a marker for how capable you are to manage what lays ahead. Remember, only you have the ability to decide your next best step. Don’t let feelings get in the way of how you want to proceed.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

239: Angel Sanz | Learn by Living //INTERVIEW

Tue, 19 Mar 2019 08:30:00 +0000

Angel Sanz is humble, hilarious and always smiling mastermind and Country Manager of Spartan Spain whose up each day by 3:30 am. Sport has always been an integral part of his life, from playing basketball at University of Houston to teaching physicality and obstacle racing as a perfect analogy for entrepreneurship. Sport is what drives his pedagogy in education, with how he interacts with his family, how he gets better at business, how he to made his new business and now how he makes people better by ripping them off the couch. He may or may not be wearing a dark mask in a dark van and show up at your door in the middle of the night.

Lessons
Be humble enough to know what we need
Be generous enough to give what we need to give
Be smart enough to bring the people we need to grow beyond our talent

LINKS

TIME STAMPS
0:00 Col. Nye, Johnny Waite, Sefra & Guest Host Mike Miller introduce this week’s episode
0:40 Interview with Angel begins
1:30 the multi-faceted uses of sport
3:00 obstacle racing is the same as entrepreneurship
4:50 the pyramid of performance
6:00 learn by living
8:00 “The Purpose Economy”
10:20 31 Habits: #12 - “Find your Five”
12:10 Interview continues: changing 100 million lives
13:00 the first follower to 16 million
16:00 Rafael Nadal : way beyond his talent
18:00 Spartan is just getting started!
21:00 Ghandi & chocolate
21:35 Sefra, Col. Nye, Johnny Waite & Guest Host Mike Miller

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Johnny Waite,Colonel Nye, Sefra Alexandra & guest Host Mike Miller
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Brilliance in the Basics // Spartan STAND 003

Mon, 18 Mar 2019 08:30:00 +0000

The complex, flashy, super sexy solution rarely survives substantial contact with any situation less than the ideal it was created for.

It’s safe to say that ‘The Basics’ are just that, basic. The reasonable extension of this conversation then suggests also timeless. Let’s look at the lever, wedge, wheel… half of humankind’s inventions wouldn’t work without these simple machines. There’s a saying that goes somewhat like: “Why use an expensive whatnot when a hammer will suffice?”

When faced with problems I like to reduce them to their simplest terms. Complex problems require complex solutions and complex things get increasing hard to pull off when we are tired, afraid, cold, wet, it’s dark… And even then, complex things are typically built on the foundation of the basics. So it stands to reason we should be absolutely brilliant at the basics to even set conditions for the fancy to manifest.

At a minimum, the basics can serve as a last resort. If it’s a last resort you should have the greatest of confidence it will work!

I’m assuming of course you are interested in results and not just the appearance of cool.

LESSONS: Reduce everything to simple terms and then solve for simple. Uncontrollables have the greatest control over ultimate success of the complex. Be impressed with how well/precise, a master applies the basics. It’s called elegance. Spend time tackling the complex so that the basics have greater meaning.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh

Heart Rate Variability and Survival // SPARTAN HEALTH 018

Sun, 17 Mar 2019 08:30:00 +0000

When things run well, we often assume, they run regularly. From the pistons in a car to the daily changes in the tide, we often expect that processes run optimally when they progress or move forward in the same or a uniform way. Or if they change, the change is gradual and moves slowly from phase to phase – like the seasons or the way the sun rises and sets. One important body function is an exception!

WHAT WE TALK ABOUT:
While it may seem crazy at first, it turns out that all this variability … is good!

Heart rate variability (HRV) is a strong indicator of health – of good mental and physical health as well as the potential or resiliency of the body to survive problems, stressors, and illness. It’s a big topic but today I want to introduce the concept and make you aware of what it is and how it can help you both short and long-term.

Your heartbeat is controlled by your body’s autonomic nervous system (ANS). This system runs and regulates parts of your system that are always “on.” Things like your breathing, digestion, blood pressure and heart rate. The autonomic nervous system itself is divided into two main aspects: the fight or flight response or the relaxation response.

When the autonomic system is relaxed, the heartbeat becomes more variable, demonstrating resilience and flexibility. In contrast, the “fight-or-flight” version of the autonomic system is triggered by stress (caused by an unhealthy emotional or physical conditions). If this stress response of the autonomic system is maintained, heart beat variability decreases as it moves to a more consistent high pitch. This racing heart beat is a symptom of high stress and is also an indicator that the body is being pushed towards an unhealthy and brittle state.

It makes sense, then, that healthy heart rate variability would be an indicator of a person’s ability to bounce back from severe illness – and indicator of that person’s resilience. And, indeed, it is. One recent study showed that subjects suffering from cancer who had decreased heart rate variability were strongly associated with shorter survival time.

This great indicator of overall health is surprisingly easy to access and read by being in tune with your body. It’s essentially your pulse. As you’re feeling your pulse, you’ll notice that time between heartbeats increases when you exhale and decreases when you inhale. If there are some good differences between the two, congratulations: you may have healthy heart rate variability!

KEY TERMS & IDEAS

A large range of heart rate variability is a sign of health and resilience. The resilience pertains to both mental health and physical health, especially the potential to survive bouts of severe illness.

Heart rate variability: the variation in the time interval between heartbeats.

Autonomic nervous system: This system runs and regulates functions in your body that are always “on” and work without conscious control. This includes your breathing, digestion, blood pressure and heart rate

Sympathetic nervous system: part of the autonomic nervous system that activates the “fight or flight” response.

Parasympathetic nervous system: part of the autonomic nervous system that helps to slow heart rate, relax the sphincter muscles and increase intestinal and glandular activity.

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Ying Guo, et al., "Prognostic value of heart rate variability in patients with cancer," Journal of clinical neurophysiology: official publication of the American Electroencephalographic Society 32.6 (2015): 516, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668946/, accessed January 2019.

Angela J. Grippo, "Opinion:“Heart Rate Variability, Health and Well-Being: A Systems Perspective” Research Topic," Frontiers in public health 5 (2017): 246, https://www.frontiersin.org/articles/10.3389/fpubh.2017.00246/full, accessed January 2019.

Oura Crew, “What Is Heart Rate Variability and What You Can Learn from It,” Oura, September 14, 2019, https://ouraring.com/heart-rate-variability-basics/, accessed January 2019.

Marcelo Campos, “Heat rate variability: A new way to track well-being,” Harvard Medical School Publishing, November 22, 2017, https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789, accessed January 2019.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Robert Killian the aspects of being a pro athlete // Spartan ATHLETE 009

Fri, 15 Mar 2019 08:30:00 +0000

This week Kevin talks with 2015 Spartan Race World Champion, and all around prolific badass multisports racer Robert Killian, about what it takes to be and stay on top of such a demanding sport like OCR.

LESSONS:
Being prepared puts you in the best possible situation & can reduce pressure
Motivating others can motivate you to be better
The importance of sleep, mobility and nutrition
Grit, determination can carry you through, not biceps

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

Pay The Man // SPARTAN WAY 031

Thu, 14 Mar 2019 08:30:00 +0000

Inspired by former Navy SEAL & 1 of the world’s best CrossFit competitors, Josh Bridges. Josh constantly talks about #PayTheMan - meaning, you gotta earn it!

If you want something, you gotta EARN it. You don’t deserve anything. You get what you Earn!

LESSONS:

Most successful people will tell you that the majority of their victories and success stories are on the other side of hard work, aka Paying the Man.
You can #PayTheMan and apply this lesson to any area of your life.
Set small goals that you MUST accomplish that earns you the right to do something.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Future Tripping // SPARTAN MIND 031

Wed, 13 Mar 2019 08:30:00 +0000

The future can be scary for some of us. It’s normal to be uncomfortable with the unknown and uncertain. But future tripping, the act of making your way into the future and tripping over what exists, is not an effective way of handling your worries. This kind of thinking can easily create more worry and concern for what lays ahead. Though it may be hard, working to stay in the present and remain focused on the task right in front of you is a better way of handling what you may be anxious about.

LESSONS:

Future Tripping: When you place yourself in the future and trip over, or imagine yourself failing, before you have even begun.
Work to remain present through deep breathing and focus on the next best thing that you can implement to move your forward.
Remember, the future is out of your control but your present state is very much available to you.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

238: Chris Herren | The Truth About Addiction // INTERVIEW

Tue, 12 Mar 2019 08:30:00 +0000

A former Celtics NBA player, Chris Herren speaks honestly and openly about his addictions and his path to recovery. Whether dealing with addiction, or the day to day problems of life, Herren advocates doing things the hard way. He believes kids need to learn to deal head-on with the real and difficult emotions life can bring, this will reduce the temptation to mask and avoid them with drugs and alcohol. Just like physical and mental resilience - emotional resilience is a key building block for success. Overcoming addiction has been his greatest obstacle. His sobriety, his greatest accomplishment. His dedication to helping others led him to found the Herren Project: to Support. Recover. Overcome. Sometimes the hard thing is asking for help. This episode reminds us to reach out for help when we need it, because extraordinary resources are available.

LESSONS
Ask why, rather than who or how, when it comes to substance use and abuse.
Celebrate the kids who are doing it right, their voices should be heard.
Learn emotional resilience.
Recovery is a lifestyle, it’s a culture and way to live .

LINKS
https://herrenproject.org
https://herrentalks.com/

This episode of Spartan Up! Is brought to you by Powerful Foods. Fuel your active lifestyle with high-protein, no sugar added products, made with natural ingredients. Visit Shop.Spartan.com/Powerful for a 10% OFF any Powerful product, with code SPARTANPOWER.

TIME STAMPS
0:00 Colonel Nye, Dr. Johnny & Dr. L introduce this weeks interview
1:40 Interview begins
3:45 how addiction starts
6:00 how can we prevent addiction?
8:30 giving kids a platform to express how they feel
8:40 31 Habits: Swapping Grains for Greens
10:45 Powerful Foods Break
12:45 Interview continues - playing basketball with an addiction
15:45 the greatest accomplishment of his life
19:00 Col. Nye, Dr. Johnny & Dr. L discuss how you can integrate lessons learned from Christopher’s journey in recovery to your everyday life

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Johnny Waite,Colonel Nye & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific)

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

You Don’t Need Permission // Spartan STAND

Mon, 11 Mar 2019 08:30:00 +0000

I often find myself giving other’s opinions, especially a stranger’s, more value over what I find valuable or purposeful. In this episode I introduce and toss around a few thought processes that help me defeat falling into that trap.

Who has authority over how we feel? Who lends the ultimate approval on what it is that fills us with purpose or value? Is it your ‘why’ or is it someone else’s ‘why’ that gives us energy and direction? If it isn’t each of us ourself, then why are we always looking for the thumbs up from other’s to be our authentic selves and hesitate to be when we receive a frown; especially from a stranger?

Being conscious and aware when someone else is making you feel guilty for doing right, being good, or enjoying what moves you will empower you to refuse being a victim or held captive by a weaker person.

LESSONS:

YOU are responsible, YOU have the authority to approve of Yourself.
Know what is right, know what is wrong - Do right, don’t do wrong; you don’t need. approval or permission for this.
Be aware when others try to take undue priority over you.
Always: common decency, respect - courteous & kind.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND Tosh:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS:

Producer: Marion Abrams, Madmotion,llc.

Host: Brian “tosh” Chontosh

Show notes: Brian “tosh” Chontosh

Intermittent Fasting and Longevity // SPARTAN HEALTH 017

Sun, 10 Mar 2019 09:30:00 +0000

The link between intermittent fasting and good health has been noticed for a while. Intermittent fasting means going about 8 to 12 hours without food but in some cases a bit longer. And recent studies have begun to make clear the connection between fasting and longevity, a finding that is creating a lot of buzz.

What we talk about:

There are some obvious reasons that connect fasting to good health. The most obvious is weight loss. But there are many others:

Increasing your metabolism. While it’s true that long-term fasting can decrease your metabolism, short-term fasting has the opposite effect – perhaps up to 14 percent.
It promotes brain health by supporting an increase in the growth of neurons and enhancing memory performance.
Know when you’re really hungry. Going without food often provokes a desire to eat that that is more psychological than physical. Fasting 8-12 hours helps people distinguish between real hunger pangs and food cravings.

Now, here are some less obvious and but equally important reasons that connect fasting to longevity:

Recent academic studies have people buzzing about the health benefits of occasional fasting.
As we age, our cell’s ability to process energy decreases. This can lead to aging and diseases associated with aging. A recent academic study has pointed to the reason behind this phenomenon: mitochondria’s role in breaking down fat and modulating fat metabolism (which is important in keeping cells healthy).

Mitochondria (which are powerhouse structures in your cells involved in releasing energy) help to break down fatty acids and carbohydrates. They work in networks that remain fused in a healthy state (in contrast to an unhealthy, “fragmented” state). This fused state of mitochondria networks are in a “youthful” state, which maximizes their efficiency. What can help to keep these networks running well? You guessed it. Fasting!

The good news is that effective fasting doesn’t involve long periods of difficulty and self-denial. It might cause a little discomfort as you’re adjusting to a new schedule of eating, but as we know, changes in habits often require some adjustments. And this isn’t an every-day regimen. And anything worth striving for requires a little struggle and a little effort. The only things this kind of fasting requires is to not eat for a little while (and to resist your cravings while you do this). The benefits of this effort will surprise you.

KEY TERMS & IDEAS

Intermittent fasting leading to increasing metabolic rates as well as improving metabolic processes that can mitigate the normal effects of aging.

Intermittent fasting means going 8 to 12 hours without food.

Mitochondria are the “parts of cells that turn sugars, fats and proteins that we eat, into forms of chemical energy that the body can use to carry on living.”

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Christian Zauner et al., "Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine," The American journal of clinical nutrition 71.6 (2000): 1511-1515.

Henriette Van Praag, et al., "Exercise, energy intake, glucose homeostasis, and the brain," Journal of Neuroscience 34.46 (2014): 15139-15149.

Karen Feldscher, “In pursuit if healthy aging” Harvard Gazette, November 3, 2017, https://news.harvard.edu/gazette/story/2017/11/intermittent-fasting-may-be-center-of-increasing-lifespan/,
accessed January 2019.

“What are Mitochondria,” Medical Research Council, http://www.mrc-mbu.cam.ac.uk/, accessed January 2019.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Kevin Donahue staying injury free // SPARTAN ATHLETE 008

Fri, 08 Mar 2019 09:30:00 +0000

Kevin Gillotti talks with 40+ masters athlete, SGX coach, commentator & hella legit OCR racer Kevin Donahue about staying injury free over a long & demanding Spartan Race season and career.

TAKE AWAY POINTS:

Genetics plays a role, tap into that knowledge of self
Using your lower body to your advantage, even on overhead head obstacles
Take some risks & try new techniques
Don't eat candy, it’s bad for you

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND KEVIN G

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/

Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox

Invest in People // SPARTAN WAY 030

Thu, 07 Mar 2019 09:30:00 +0000

Zach Even-Esh, Joe DeSena and Brian Chontosh talk about building teams. The best teams, companies & work environments come from a place where the leaders invest in their team. Taking great care of your team inspires them to want to be a bigger & better part of the team!

LESSONS:

Don’t hold others back on your team. Help them win. When your team wins, you win, even if they leave for another team!
Ethics & caring for others is “winning”.
In the long run, you will always feel better when you build others up!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Catastrophizing // SPARTAN MIND 020

Wed, 06 Mar 2019 09:30:00 +0000

Sometimes when we encounter struggle or a challenge we transform what might be best identified as a small problem into a catastrophe. You know the phrase, “turning a molehill into a mountain.” So that’s an actual psychological phenomenon called, Catastrophizing. This way of thinking can get you into trouble, however, because not all problems are catastrophes. In order to remain balanced and grounded human beings it’s important that are responses to problems are congruent with the degree of challenge in front of us.

LESSONS: Catastrophizing: When you transform a small problem into a catastrophe and act accordingly. Take each problem as it comes and use a grading system to help you if you need. Ask yourself, Is this an emergency, a large problem, medium problem, small problem, or insignificant. Remember, the more sound your responses are to certain problems, the more capable you will feel in your ability to handle them.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Rebekah Gregory | Boston Marathon Bombing Survivor // INTERVIEW

Tue, 05 Mar 2019 09:30:00 +0000

Rebekah and her son were spectating at the finish line of the Boston in Marathon in 2013 when those two fateful bombs exploded. She may have lost part of her leg- but 68 operations later, she has gained a whole new insight on “counting her blessings, not her problems.” Instead of being defined by this one event she has used it as a catalyst to make PTSD training available for children all over the country through her foundation Rebekah’s Angels. She says very few have to deal with a bomb exploding near them, but many people deal with things in their life blowing up everyday- her resilience is marked by her joyful determination to inspire others and help them get the treatments they need.

LESSONS
Count your blessings not your problems
Be thankful for the life you have and have goals for the life you want
Don’t let your life be defined by one event
Your circumstances don’t define you
Make everyday a great day- don’t let anything steal your joy

LINKS
www.rebekahsangels.org
www.rebekahmgregory.com
https://inspiredperformanceinstitute.com/

TIME STAMPS
0:00 Joe, Johnny, Col. Nye & Dr.L introduce Rebekah’s interview
1:30 Powerful Foods
2:00 Interview begins
3:00 being 3 ft from a bomb
4:30 the mental side of healing
5:30 dealing with PTSD: Rebekah’s Angels Foundation
7:00 Robbed at gunpoint
8:00 changing your relationship to past experiences
8:50 SHOP.SPARTAN.COM/POWERFUL break
11:00 31 Habits: #10 Resisting the Norms of Everyday Sedentary Life
12:45 Interview Continues
14:15 Children dealing with PTSD
16:00 A life full of possibilities: a new chapter of life
20:35 Joe, Johnny, Col. Nye & Dr. L discuss this inspiring interview
26:20 Powerful Foods Close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Johnny Waite,Colonel Nye & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific)

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Performance On Demand // SPARTAN STAND

Mon, 04 Mar 2019 09:30:00 +0000

This week we welcome Brian "Tosh" Chontosh to the Spartan Up family! He'll be here every Monday with Spartan Stand.

What are you capable of right here, right now; not a question, a statement. What you could have done if, what you might be able to do if, if you had time to prepare, or under whatever cute circumstance you require to succeed is of zero interest.

A readiness mindset consists of two parts. 1) anticipating reasonable and likely events or circumstance in order to prepare. This is the ground floor of professionalism. It is a branch conversation of Ownership. 2) building up capacity to simply respond given a task, event, or emergency. It is letting performance have the ultimate voice for competence.

Would you face a known enemy or threat with a “wait a minute, let me heal my mojo for a few weeks and then we can fight?” or would you want to advertise to your opponent all the many ways you are strategizing to challenge him as you attempt to win?

Common sense would suggest then that we develop a mindset to not habituate these patterns in our lives.

LESSONS:

Tests confirm or deny capability given the moment of now.
Excuses hold you back.
Balance anticipation & preparation with acquiring competence for the unknown.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND Tosh:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS:

Producer: Marion Abrams, Madmotion,llc.

Host: Brian “tosh” Chontosh

Show notes: Brian “tosh” Chontosh

Weight Control and Circadian Rhythm // HEALTH 016

Sun, 03 Mar 2019 09:30:00 +0000

We all know that it’s important to pay attention to our daily food intake. But many people don’t know this important fact: the number of calories your body retains is not only affected by how much you eat but also by when you eat.

What we Talk About:

In this podcast, we’re going to look at the impact of the body’s daily cycles – it’s circadian rhythms (or “CR”) – on supporting the maintenance of healthier food intake and more efficient weight control.

The process by which the body breaks down food and turns it into energy is known as our metabolism. The metabolism isn’t just what happens in your stomach; it refers also to a wide range of biochemical processes within an organism. So, something that impacts your metabolism has a huge influence on your overall health and well-being. And an important driver of metabolism is the hormone cortisol.

CR’s connection to metabolism is that it helps trigger a cortisol rise in the morning. Cortisol is your “get up and go” hormone; it drives your metabolism, supports thyroid function, and contributes to the energy you can access to complete your daily activities. Because your metabolic processes are receiving a bit of a jump start from cortisol, the food you consume when cortisol is released has a greater likelihood to be burned and turned into fuel rather than stored as fat.

Your CR supports a diurnal (or daily) release of cortisol. This means that two times per day your cortisol level peaks: once in the early morning and another time in the late morning.

If you guessed that the opposite is true for the evening hours, you would be right. As the sun goes down and night approaches, your body is winding down all its processes for a good night’s sleep. Part of that winding down is lower cortisol levels. If you consume food during late hours, that food has a greater likelihood that it will not be turned to energy to accomplish a goal or task; instead, it’s likely to be stored as fat.

Using your body’s own natural cycle to shape your eating habits can enhance weight loss efforts. Consuming food between approximately 7a.m. and 7 p.m. is the optimal time for your body’s needs.

Knowing this, you should leave your midnight snacks behind and ride the CR wave and cortisol peaks to maintain good eating habits that align with your body’s natural inner clock.

KEY TERMS & IDEAS

Circadian rhythm’s connection to the release of the hormone cortisol in the human body effects how the metabolism processes food intake. Eating according to those rhythms can maintain a healthy and efficient intake of food; this also helps with maintaining weight.

Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle.

Cortisol is a hormone that drives your metabolism, supports thyroid function and contributes to the energy you can access to complete your daily activities.

Metabolism refers also to a wide range of biochemical processes within an organism (in addition to digestion).

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

National Institute of General Medical Sciences, “Circadian Rhythms,”
https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx, accessed January 2019.

Society for Endocrinology, “Cortisol,” January 2017, http://www.yourhormones.info/hormones/cortisol/, accessed January 2019.

The Mayo Clinic Diet, “What exactly is metabolism,” January 2019, http://diet.mayoclinic.org/diet/move/what-is-metabolism?xid=nl_MayoClinicDiet_20150910, accessed January 2019.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Faye Stenning on staying fit while living a city life // ATHLETE 007

Fri, 01 Mar 2019 09:30:00 +0000

This week I talk with the tiny, but fiercely mighty, Faye Stenning about staying fit & race prepping in a dense city habitat like the overwhelming & chaotic life of a NYC city dweller.

TAKE AWAY POINTS:
Be creative in your training options and use the environment you have
Commuting to trails, finding groups, pick your times, just do what you have to do
Surround yourself with like minded people
It CAN be done

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

NO Apologies for Excellence // WAY

Thu, 28 Feb 2019 09:30:00 +0000

Zach brings on special guest & fellow Spartan Podcaster, Tosh, to discuss why you should NOT feel bad while standing up for Excellence! Sometimes we start to feel bad when our friends and family tell us, Hey, you’ve changed!

That’s right, you are changing for the better and there is Nothing wrong with that!

LESSONS:

• Do not conform to the norms of “good enough”, even when people close to you try to tell you that you’re trying too hard. 
• Do not ease up on your mission. If you’ve done the work, you deserve to EARN more success.  
• You should celebrate the fact that you want to win. When you win, you help other people win.  

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Stop Turning Feeling into Fact // MIND 029

Wed, 27 Feb 2019 09:30:00 +0000

Emotional reasoning is a negative thinking pattern that can best be described as the process of turning feeling into fact. We cannot control how we feel but we can control what we do with these feelings and when we turn our feelings into fact we can find ourselves in a made up reality. Being aware of when you engage in emotional reasoning can help you shift out of this way of thinking and bring you back into a position of knowing that a feeling is sometimes just a feeling.

LESSONS:

Emotional Reasoning: When we turn our feelings into fact. Try to catch yourself when “I feel XXX”, becomes “I am XXX” : such as, “I feel incompetent” becomes “I am incompetent.” Remember to tell yourself that a feeling is just a feeling, or use the phrase, “I’m having the feeling that I am incompetent” so that you get separation from the emotion.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppo...

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

236: Kevin Flike | The Ultimate Test of a Life with No regrets

Tue, 26 Feb 2019 09:30:00 +0000

In that moment when you think your life will end, will you have regrets? During his second Afghanistan deployment Green beret Kevin Flike was shot in the abdomen, what did he think in those touch and go moments? Kevin says “an experience is worth nothing unless you share it,” now he shares the story of his own recovery and his experiences going from highly competent soldier to a man who needed help putting on his socks. He talks about fear, courage (which he defines as “going forward when the outcome is uncertain,”) and the power of setting exceptional goals. With his wife’s encouragement, he got off pain medication, got himself into both MIT and Harvard, and started the Green Beret Foundation. He’s created a documentary to raise awareness and funds for the Green Beret Foundation called “Wounded by War.”

LESSONS
Have long term goals
Setup small milestones along the way
Find something that motivates you to not quit
Understand the sacrifice it takes to get where you want
Failure is the best teacher: fail early, fail often
Don’t be afraid- just get out there
Try new things and be open to the experience

LINKS
Kevin’s Documentary Film http://www.woundedbywar.com/
More about Kevin https://www.greenberetfoundation.org/people/kevin-flike/
Wounded by War on Instagram https://www.instagram.com/woundedbywar/
Green Beret Foundation https://www.instagram.com/greenberetfoundation/

TIME STAMPS
0:00 Joe De Sena, Dr. L , Johnny Waite & Col. Nye introduce Kevin’s episode
1:47 Powerful Foods shop.spartan.com/powerful code SpartanPower
2:13 Interview begins with guest host Dr. L
3:00 Getting shot in the stomach
5:00 Dealing with wounds
7:00 Support staff and path to recovery
10:45 Powerful Foods Break
12:50 Habit number 9 of the 31 Habits of the Healthiest Spartans
14:45 Interview continues: degrees from Harvard & MIT
18:00 Lessons learned
20:45 Joe, Dr. L, Johnny & Col. Nye discuss the interview and how you can apply lessons learned from Kevin’s experience to your life
25:43 Powerful Foods
26:00 Show close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Johnny Waite,Colonel Nye & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific)

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

What’s a Circadian Rhythm and Why it Matters // HEALTH 015

Sun, 24 Feb 2019 09:30:00 +0000

There are a million ways you can be tempted to squeeze a few more minutes or hours out of your day, but if you want to stay healthy, you should remember one thing: you can’t cheat sleep. If you do, you may throw off what’s called - your circadian rhythm.

Circadian Rhythm is also called your sleep/wake cycle and it’s the physical, mental, and behavioral changes that follow a 24- hour or daily cycle in your body. One of the chemical or hormone mechanisms that is central to your circadian rhythm (aka, sleep-wake cycle) is melatonin, which is a hormone that induces sleep. When the optic nerves (in the eye) receive less light, that triggers a signal to the brain to make more melatonin. That happens, for example, when the lights go out and you go to bed. That natural hormone release can be affected which, in turn, can negatively affect your circadian rhythm.

Circadian rhythms or sleep-wake cycles influence hormone release, eating habits and even body temperature to name a few. Having an irregular rhythm has been linked to some chronic health conditions like sleep disorders, obesity, diabetes, depression, and something called seasonal affective disorder. Those irregular rhythms will also affect your physical performance, endurance, and cognitive health.

How much sleep do we need? We talked about this in another episode, and if you remember, it can vary a bit by age, according to the National Sleep Foundation you need an average of 7-9 hours of sleep each night.

To maintain healthy sleep patterns, one thing you should do is keep consistent bedtime habits as much as possible.

Try to go to sleep at roughly the same time each night. Another way, putting away your phone at night, and not looking at computer screens in the hours before you sleep because it can disrupt that sleep/wake cycle.

Since this question has come up with some of our listeners I want to go back to something we talked about a moment ago. Some people call it the “winter blues” or feeling a bit therapy used for “seasonal affective disorder” (or “SAD”), a condition that makes some people feel down or depressed with reduced exposure to sunlight during the winter.

One effective natural treatment is using “light therapy,” in which you use a bright lamp with a strength of 10,000 lux (strength of light emitted) for about 20-30 minutes every morning during the fall and winter. This can decrease the amount of melatonin that is secreted in the brain during the daytime and can help reset your circadian rhythm.

Our busy schedules can often distract us from good daily routines and habits and disrupt our circadian rhythm. Being conscious about keeping a regular bedtime and some easy steps and natural treatments can help you maintain healthy sleep/wake cycle throughout the year. Maintaining and supporting your CR means you’ll be much more alert, better prepared for your next race, and more effective at whatever challenge comes next.

KEY TERMS AND IDEAS:

Circadian rhythms (aka, Sleep/Wake Cycles) have a major impact on health because they help to regulate multiple systems within the body. Maintaining regular sleep patterns is the key to maintaining natural circadian rhythms. For some people who have problems with their circadian rhythms, there are gentle means to compensate and get back on track.

1. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle.

2. Melatonin is a hormone that induce sleep and plays a role in maintaining a healthy circadian rhythm.

3. Seasonal affective disorder (or “SAD”) is a condition that makes some people feel down or depressed with reduced exposure to sunlight during the winter. A natural way to help improve this is light therapy (10,000 lux strength) for 20-30 minutes each morning.

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/

National Institute of General Medical Sciences, “Circadian Rhythms,” https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx, accessed January 2019.

National Sleep Foundation, “Excessive Sleepiness,” https://www.sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0, accessed January 2019.

Alfred J. Lewy, et al. "Winter depression: integrating mood, circadian rhythms, and the sleep/wake and light/dark cycles into a bio-psycho-social-environmental model." Sleep medicine clinics 4.2 (2009): 285-299. https://www.sleep.theclinics.com/article/S1556-407X(09)00017-4/abstract

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD

Overcoming Nervousness with Kenneth Yee // ATHLETE 006

Fri, 22 Feb 2019 09:30:00 +0000

This week I talk strategies for overcoming pre-race jitters and nervousness with Kenneth Yee. When you travel all of the way from Malaysia for a first time visit to a country, a lot is at stake because a lot has been expended. So the last thing you need is to be dealing with energy robbing nervousness on top of all of the other moving pieces associated with racing.

TAKE AWAY POINTS:

Ask for advice from more well traveled athletes on their tactics
Concerns about temperature changes between countries
Catching up on sleep ASAP so leave enough time in your travel schedule

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND KEVIN G

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/

Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox

Change your Environment // WAY 028

Thu, 21 Feb 2019 09:30:00 +0000

People LOVE being around passionate people. It makes them feel good And inspires them to get better at Life!

LESSONS:

• If you’re struggling to get better in a certain area of your life, Seek out passionate coaches / environments to become part of. 
• Passionate people can completely alter the trajectory of a company, school, sports team, etc.  
• Passion is inside ALL of us, you need to share it with the world. 

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Inside the Mind of a Great Competitor: Belief in Yourself // MIND 028

Wed, 20 Feb 2019 09:30:00 +0000

Great competitors believe that they have the capacity to win and compete in the way that moves them closer to their goals. They build themselves up with confidence and visualize accomplishments instead of defeats. Believing in yourself is a key part of pumping positive medicine into your brain and your body, as the power of positive thinking has been demonstrated across disciplines.

LESSONS:

A strong belief in your capacity to achieve and get things done is a critical part of being a great competitor.
Building up self-confidence and relying on positive self-esteem will help you along your journey and give you an edge against those who don’t believe that they can.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

235: Brian Dickinson | Blind Descent of Everest

Tue, 19 Feb 2019 09:30:00 +0000

Picture this, you’ve just reached the Summit of Everest- a pinnacle achievement when you’re literally on top of the World… and all of sudden everything goes white... your completely blind. Join us this week as Brian walks us down his “Blind Descent,” and tells us what skills learned from his time as a former US Navy Air Rescue Swimmer / Combat Search and Rescue and perhaps a little luck, got him home safe.

LESSONS:

Don’t panic
Focus on what needs to be done
Do more
Be who you are
Seek obstacles, don’t avoid them

LINKS
http://www.briandickinson.net

TIME STAMPS:

0:00 Dr. L, Col Nye and Johnny Waite introduce Brian

1:20 Interview begins- “always climbing”

2:50 Joe on Aconcagua

4:00 Mental toughness of downtime

5:00 Growing up on a mountain

7:00 Climbing Everest solo with sherpa support

8:45 Acclimatization

10:00 Hiking in the “death zone”

11:15 Completely soloing

13:00 Time standing still on the Summitt

14:30 Descending snow blind

19:05 31 Habits: #8 Intermittent Fasting

21:20 Interview continues: 24 hrs locked in a shipping container at Tahoe

25:00 Navy Training

28:28 Dr.L, Col Nye & Johnny Waite discuss Brian’s experience and what we can learn from his Blind Descent

LINKS:

More about Brian http://www.briandickinson.net/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Johnny Waite,Colonel Nye & guest host Dr. L (Joe De Sena was running around Fenway & Sefra Alexandra was on expedition in the South Pacific)

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Gut Health and Athletic Performance // HEALTH 014

Sun, 17 Feb 2019 09:30:00 +0000

Our bodies need energy and we get that from the food we eat. No surprise, right? But, what is the gatekeeper between food consumption and the energy needed for athletic performance? It’s your gut – especially the gut flora.

EPISODE SCRIPT

There are millions and millions of bacteria in your gut – in fact, there are ten times more bacteria than cells in your gut. Ten times! What are these flora doing in addition to processing food?

They can identify pathogens (dangerous compounds)

Bolster and improve the health of the intestines

Promote the growth of new cells

What happens to athletes when the gut isn’t working well? It gets in the way of performance, recovery and long-term health and sustainability of athletic performance at a high level like competition. To be more specific, there’s a cascading effect that starts very small but ends up degrading your abilities to do what you want to do in the gym, at a race or in any competitive setting. It starts with:

Too few interferons in your gut. Interferons (a type on immune cell in your body) are they’re released from cells in your gut and are important in helping to fight viruses. A healthy gut microbiome supports interferons. An unhealthy gut means fewer interferons and that can hurt your immune system. With that, the possibility of catching cold and suffering from other viruses increases.

If your immune system is stressed, your body’s ability to repair the kind of inflammation that often comes with strenuous exercise is impaired. This can lead to an increased possibility of increasing the injuries sustained during training.

Your digestion is also compromised, thus reducing the efficiency of processing nutrients for energy.

If this continues, you’ll probably not be able to improve and sustain the kind of athletic performance we Spartans are aiming for.

Luckily, it’s relatively easy to keep your gut healthy.

First, eat healthy. We all know this, but don’t cut corners if you’re exercising at a high level. The difference between good performance and great performance can sometimes be very small – so you need to be disciplined if you’ve set ambitious goals for yourself.

Give your gut what it wants.
Probiotic supplements are very helpful. Yogurt is a common source of friendly bacteria. Many specialized probiotic supplements are very helpful, too.
Some other options might be fermented foods, like sauerkraut.

As we’re exercising, our gut normally performs silently and behind the scenes. That’s how you want to keep it because it usually draws our attention after something has gone wrong. Support you gut with good eating habits and you’ll keep your performance at a high level.

KEY TERMS & IDEAS

Gut health is key to thwarting viruses, processing food for energy and repairing the damage of inflammation. Keeping the gut healthy is relatively simple. It’s worth it because the gut and especially gut flora provide a necessary foundation for your health.

Gut flora. “Bacteria and other organisms that live inside the intestines. They help digest food. Vitamins such as biotin and vitamin K are made by gut flora. Also called gut microflora, intestinal flora, intestinal microflora, and microflora.” (National Cancer Institute)

Probiotics. “Probiotics are living microorganisms that, when ingested, provide numerous health benefits.” (Healthline)

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

“Microflora,” in NCI Dictionary of Cancer Terms, National Cancer Institute, https://www.cancer.gov/publications/dictionaries/cancer-terms/def/microflora, accessed January 2019.

“Probiotics 101: A Simple Beginner’s Guide,” Healthline, https://www.healthline.com/nutrition/probiotics-101, accessed January 2019.

Morgan Bickenbach-Davies, “Here’s How Your Gut Plays a Major Role in Your Athletic Performance,” Braveheart Coaching, February 22, 2017, http://www.braveheartcoach.com/2017/02/22/healthy-gut-healthy-athlete/, accessed January 2019.

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Long Distance Travel with Colleen Augustin // ATHLETE 005

Fri, 15 Feb 2019 09:30:00 +0000

On this episode, I talk with Colleen about adjusting & adapting (time changes, food, sleep, training, weather) to the local race destination and preparing for a race after the rigors of long-distance international travel. Colleen should know, she traveled 28 hours from Malaysia to race in the USA.

TAKE AWAY POINTS:
Using meals to beat jet lag effects
Paying attention to time zones (get on the local time ASAP)
Using sleep times of race time zone, even when traveling despite what others are doing

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

Can a Spartan Take a Vacation? // WAY 027

Thu, 14 Feb 2019 09:30:00 +0000

Rest & recovery are NOT a negative thing for Spartans. In fact, when you work hard, the rest and recovery gives you the much need mental & physical break allowing you to come back stronger, more energized and more inspired.

LESSONS:

Rest & recovery are good for the mind AND body.
Taking a break from the normal stimulus will boost your creativity.
More is not better, Better is Better!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even-Esh

Inside the Mind of a Great Competitor: Ownership // MIND 027

Wed, 13 Feb 2019 09:30:00 +0000

Great competitors believe that they have control over the things that happen in their lives and they take ownership of those choices. They do not offload poor performance to circumstances outside of them. They take ownership for the choices - both those that make them stronger (both mentally and physically) and those that put them in circumstances of struggle. Ownership is about believing that you have a strong internal locus of control - that you can control the direction of your life.

LESSONS:

Try to remember that you always have a choice; that you have more control over your life when you believe that you have more control.
Take ownership of the decisions that you make, whether they are your accomplishments or your poor choices.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

234: Dr. Jeff Karp | Problem-Solving Skills from the Bio-Tech Industry

Tue, 12 Feb 2019 09:30:00 +0000

What does it take to solve complicated and seemingly insurmountable challenges? Dr. Jeff Karp, Principal Investigator of Karp Lab & Harvard Medical School professor, believes the answer is a multidisciplinary approach. Surround yourself with experts who have expertise you don’t with a variety of skills and backgrounds. Karp explains to Joe De Sena how his team applied their problem-solving system to a specific challenge around brain cancer. It’s a system and process that can be applied to any puzzle. He is committed to developing the “next generation bioengineers at the forefront of regenerative medicine.” When you face Spartan challenges and obstacles as look for creative solutions. Collaborate and find new approaches to conquer our goals.

LESSONS
Always continue to learn
Ask lots of questions and seek those that have the answers
Validate those around you by allowing them to contribute
Surround yourself with mission-driven people who have expertise varied from your own
Focus on helping people and being a good mentor- give back to the next generation!
Mistakes, even those on the stage, teach you

LINKS
http://www.karplab.net/

This episode of Spartan Up is sponsored by Elevate Hemp. Elevate Hemp Extract Cream in both Heat and Cool Therapy options deliver muscle pain and relief as it targets your body's muscle and cannabinoid receptors. Elevate your Life! Get 15% off your purchase at checkout when you use code SPARTAN15 at https://elevatehemp.com/shop/

TIME STAMPS
0:00 Col. Nye, Johnny Waite & Dr. L introduce Dr. Jeff Karp
1:00 Elevate beak
1:25 Interview with Joe & Dr. Karp begins - medical lab design at Harvard
2:30 starting six companies
4:00 multidisciplinary problem solving
5:45 developing a new approach to brain cancer
8:20 going “all in”
10:00 breaking down dogmas
11:45 meeting people in the entrepreneurial ecosystem
13:15 constantly be experimenting
13:50 31 Habits of Health Spartans: #7 “Tell Someone”
14:55 Elevate break
16:50 Interview continues: Joe tells the tale of Spartan Tea
18:00 Learning from a big mistake at a TEDMED talk about bioinspiration
21:00 Giving feedback to CNN & taking risks
26:00 Three things everyone should do
26:55 Colonel Nye, Johnny Waite and Dr. L discuss how to integrate Dr. Jeff Karp’s insights
34:30 Elevate Break
35:00 close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Johnny Waite, Colonel Nye & guest host Dr. L (Sefra Alexandra was on an expedition in the South Pacific)

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Natural Treatments to Boost Immunity // SPARTAN HEALTH 013

Sun, 10 Feb 2019 09:30:00 +0000

Maintaining good health usually means doing many things and not just one. For instance, if you want to lose weight, gaining muscle can help, but focusing on that alone is not the best or most efficient way to make your weight goals. Today, we’re focusing on immunity and how to naturally raise the bar and stay healthy.

A multi-faceted approach is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens (a bug, a virus)…

Avoid smoking and drinking alcohol as much as you can (of course).

Getting enough sleep. Sleep performs many regulatory functions for the immune system. One that is especially important is helping to create a “memory” within the immune system so antibodies can “remember” unwelcome organisms that have previously invaded the body.

Also, something all Spartans do is to follow a moderate and regular exercise regimen that boosts immunity. One caveat: athletes performing at peak levels have reported some increased susceptibility to respiratory illness, so if you’re going to push yourself to high competitive levels of performance, your preparing for a big race take some extra precautions. And I’ll mention those now...

The immune system – like any system in the body – needs a variety of nutrients to keep it running well. A lot of those nutrients (like vitamins and minerals) are often best supplied by fruits and vegetables … and some spices and herbs as well.

Citrus fruits: These are easy to access and rich in vitamin C, which is thought to increase the body’s production of white blood cells. (Papaya, kiwis and spinach also have a lot of Vitamin C.)

Turmeric: It’s part of many spicy curry recipes, but it can also have a restorative effect on the body by reducing inflammation and repairing muscle damage that come with exercise.

Oregano: this popular herb is full of antioxidants. Research has also shown that essential oils from oregano can combat bacteria, as well.

Cayenne pepper packs multiple punches. In addition to vitamin C, it has beta carotene and antioxidants which help to maintain mucus membrane tissue that fends off bacteria and viruses.

The right food intake combined with the good daily habits can support your immunity to pathogens. This multi-faceted approach just takes a little bit of planning and is easy to do and really effective!

KEY TERMS AND IDEAS
Good habits can support a vibrant immune system. A multi-faceted approach to maintaining good health is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens.

Immune system. “The immune system is the body's defense against infectious organisms and other invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade body systems and cause disease.” (KidsHealth)

Pathogens. A microorganism (like a virus or bacteria) that can cause disease.

White blood cells. “A type of blood cell that is made in the bone marrow and found in the blood and lymph tissue. White blood cells are part of the body’s immune system. They help the body fight infection and other diseases.” (NCI Dictionary).

LINKS & RESOURCES:
Follow Dr. Nada on:
Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

David C. Nieman, et al. "Upper respiratory tract infection is reduced in physically fit and active adults." British Journal of Sports Medicine 45.12 (2011): 987-992, https://pdfs.semanticscholar.org/bc18/dca045fdece0fc7b9b4c30f6c7ec887f1869.pdf,
accessed January 2019.

“How to boost your immune system,” Harvard Health Publishing, July 16, 2018, https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system, accessed January 2019.

“Immune System,” Kidshealth, https://kidshealth.org/en/parents/immune.html, accessed January 2019.

Luciana Besedovksy, Tanja Lange, and Jan Born, "Sleep and immune function," European Journal of Physiology 463.1 (2012): 121-137, https://link.springer.com/article/10.1007/s00424-011-1044-0, accessed January 2019.

“Protect Your Health with Immune-Boosting Nutrition,” eatright.org
https://www.eatright.org/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition, accessed 2019

NCI Dictionary, “White blood cells", https://www.cancer.gov/publications/dictionaries/cancer-terms/def/white-blood-cell, accessed January 2019.

SUBSCRIBE:
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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Taper Strategy with Cole DeRosa // Spartan ATHLETE 004

Fri, 08 Feb 2019 09:30:00 +0000

On this episode, Cole and I chat about tapering for a Spartan Race using methods such as the current week’s workload and perceived effort as a determination for how much of an effort level and workload to put out in a race taper depending on race distance (Sprint, Super, Beast).

TAKE AWAY POINTS:

At least a 1 week taper for a Beast
Use RPE (rate of perceived exertion) as a means to determine effort level
The immediate events leading up to a race (sleep, work, previous workouts) need consideration is a taper plan
Listen to your body!

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND KEVIN G

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/

Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox

Even the Finest Sword Will Rust - SPARTAN WAY 026

Thu, 07 Feb 2019 09:30:00 +0000

I first heard this Sun Tzu quote from my friend and NFL Veteran,
John Welbourn. It REALLY hit home for me as I have experienced
Countless times how an environment can lift you up or hold you back.

LESSONS:

Surround yourself with battery chargers as our friend Joe Polish says to gain inspiration from others
As a parent, keep an eye on your kids’ friends. Do they make your child better or add more stress?
Whether it’s work, sports, gym - you’re always in an “environment” and surrounded by people. Make sure these environments are charging your batteries!

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Inside the Mind of a Great Competitor: Commitment - SPARTAN MIND ep. 026

Wed, 06 Feb 2019 09:30:00 +0000

Great competitors stay committed. There will always be excuses, always a reason to quit, move on to something else, or put it on the shelf for later. Great competitors commit. They move away from language like, “I’ll try”, that immediately gives them a way out, and they use more declarative statements like, “I will.” Having the mindset of completion allows them to move forward with stronger intention and will.

LESSONS:

Commitment is a key element to becoming a great competitor.
Try to shift away from words that give you an out and become more proficient in the language of commitment.
Commitment isn’t about perfection but it is about showing up and remaining on task.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

233: Bizzie Gold | What's Holding You Back?

Tue, 05 Feb 2019 09:30:00 +0000

What patterns did you learn as a child? How are they showing up in your adult life? Bizzie Gold unveils the mystery behind the obstacles and triggers in your mind that hold you back from realizing our full potential. The founder of the massive phenomenon Buti Yoga, Bizzie Gold was not satisfied with breakthroughs in physical health. This week she and Joe discuss how Sustainable Self-Mastery can be conquered through her paradigm shifting BREAK Method.

LESSONS

Don’t adhere to a victim mentality
Practice self awareness and do a “check-in”
Take note of what triggers you
Observe your emotional responses
Be open and unafraid to uncover what is holding you back

LINKS

https://breakmethod.com/

https://www.bizziegold.com/

https://mymoderngood.com/

https://butiyoga.com/

This episode of Spartan Up is brought to you by FitAid. Race dirty, recover clean with FitAid. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle.

TIME STAMPS

0:00 Johnny, the Colonel & Dr. L introduce Bizzie’s episode

2:25 Interview with Joe De Sena & Bizzie Gold at Spartan World Championships begins

4:15 Directed storytelling

5:00 Overcoming childhood adversity

6:30 Not embracing the victim mentality

7:30 “You’re a Liar”

9:45 31 Habits Relearning About Fats

11:11 FORTHEFITAID.COM break

12:30 The interview continues & Joe’s completely “fixed” :)

13:15 Obstacle course vs online course

14:00 Buti Yoga- the cure to something that is hidden

16:25 Core beliefs about yourself

17:45 “Go Into the Chaos”

20:00 Dr. Johnny, Colonel Nye & Dr. L discuss how to integrate Bizzie’s method into your daily routine

24:50 FORTHEFITAID.COM close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Johnny Waite,Colonel Nye & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific)

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Rhodiola for Energy and Endurance! - SPARTAN HEALTH ep 012

Sun, 03 Feb 2019 09:30:00 +0000

We’ve talked about a class of herb called adaptogens in an earlier episode of Spartan Health. Rhodiola is an adaptogen that can provide many health benefits and provide energy, endurance, and recovery support during your next Spartan Race. Rhodiola is a well-researched herb used for centuries in Asia, Russia and arctic regions of Europe.

WHAT WE COVER

a. First if all, what is it? In a nutshell, it’s a wonderful herb that can help your body recover from stress and fight fatigue. Further, it can support the body as you condition to different environmental stressors like high altitude.
b. But, let me give you a bit of its history ‘cause it really is fascinating: Rhodiola is an herb native to China, Russia (and a particular region in Russia, Siberia) and Mongolia. It has been used in Russian folklore medicine for centuries and caught the interest of Russian scientists in roughly the 1950’s. They heard of its health and vitality promoting properties and began conducting research to get a better understanding of its clinical properties and application. They were so impressed with what they found they started giving it to Russian cosmonauts (in their space program) and their Olympic athletes. They felt the cosmonauts recovered more quickly from space induced ill-effects and that it supported their Olympic athletes in terms of endurance.
c. Rhodiola is one of the most well-researched Adaptogens (they’ll be more on adaptogens in another podcast so stay tuned); it’s generally regarded as a safe, non-toxic, herb. But, before taking any herbal supplements of any kind check with your health provider in case you have specific medical needs that might affect your use of this herb or any others for that matter.
d. To recap, Rhodiola can help enhance stamina, exercise recovery and help the body adjust to stress-related conditions (such as high altitude or even jet lag when changing time zones).
e. Several ways it can be used - In Siberia, it’s often taken as shot of rhodiola infused vodka! I am NOT suggesting that and I want to be quite clear but I am highlighting the importance and health application of this wonderful, time-honored herb. It can be consumed as an herbal tea / aka tisane, in capsule form, or as a powder in a healthy smoothie or beverage.
f. So the next time you’re looking for something to provide natural and healthy support as you push your body and mind to prep for the next race. Check out Rhodiola!

KEY TERMS & IDEAS:

Rhodiola: native to arctic regions of Europe, Asia, and Russia
Supports a healthy stress response, endurance, and recovery from environmental extremes - jet lag and high altitude
Historical use by Russian cosmonauts and olympic athletes
A well-researched herb with a fascinating history

LINKS & RESOURCES:
Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

“Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones” Phytomedicine. 2009 Jun;16(6-7):617-22.
https://www.ncbi.nlm.nih.gov/pubmed/19188053
“The effects of an acute dose of Rhodiola rosea on endurance exercise performance”J Strength Cond Res 2013 Mar;27(3):839-47.
https://www.ncbi.nlm.nih.gov/pubmed/23443221
“Acute Rhodiola rosea intake can improve endurance exercise performance” Int J Sport Nutr Exer Metab 2004 Jun;14(3):298-307.
https://www.ncbi.nlm.nih.gov/pubmed/15256690

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Sport/Life Balance with Kristen Saad - Spartan ATHLETE 003

Fri, 01 Feb 2019 09:30:00 +0000

On this episode, Kristen talks to me about how to stay race fit & race ready when you are juggling a life & interests outside of racing, but yet are a highly competitive athlete with aspirations.

TAKE AWAY POINTS:

BALANCE - Does racing have to be your sole focus to be successful?
Consider being content & at peace with being a top athlete, but not always the “winner”
Make a mental effort to not get caught up in what others are doing
Be ok with going with the flow
Train & use what you have at hand & time allows

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND KEVIN G

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/

Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox

Motivate your Kids to Exercise - SPARTAN WAY 025

Thu, 31 Jan 2019 10:30:00 +0000

If you’re wondering how to inspire, educate and influence your kids into

Exercising and living a healthy lifestyle, this is the episode for you! To quote

One of our Spartan UP Guests, Coach Rob Koll, Your actions speak so loud I can’t
Hear a word you’re saying. This quote is perfect for today’s episode!

LESSONS:

It’s not just what you say / tell your kids to do, it’s what they see YOU doing.
Exercise in front of your kids regularly throughout the week.
Create a supportive environment at home. I had some Kettlebells, rings and a climbing rope in my garage and my kids saw me exercising regularly.
Get the entire family involved. Do just 1 exercise in front of your kids everyday. It can be 10 squats, 10 burpees, maybe a quick sprint up and down the sidewalk. Let them see YOU being a leader!

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

© 2018 Spartan

--
Marion Abrams
Story & Strategy at Madmotion
Spartan UP! Podcast Producer

Office: 802-746-8876
Mobile: 802-233-5315

Marion on Linkedin
Twitter & Instagram @madmotion

Inside the Mind of a Great Competitor: Capitalizing on Opportunity - SPARTAN MIND ep. 025

Wed, 30 Jan 2019 09:30:00 +0000

Great competitors see the challenges they face and the hardships they endure as opportunities. We all experience difficult things but great competitors see those experiences as vehicles of wisdom, growth, and an opportunity to build obstacle immunity. They do not cower in the face of that which is difficult but rather rise because they know that in the end it will make them stronger and improve their performance.

LESSONS:

Remember that when a challenge is set in front of you, try to see it as an opportunity.
Roadblocks and obstacles are there to build you up, give you a chance to test your limits, and assist you in self-reflection.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

232: Josh Trent | Be a Force for Wellness

Tue, 29 Jan 2019 09:30:00 +0000

What’s Wellness? How can you integrate these principles to dominate the obstacles ahead? How do you live your life well? This episode is all about discovering the forces of wellness. Josh Trent addresses the physical, the mental/emotional and the spiritual. He walks us through his tips, tricks and routines - as he says, “if I can breathe I can choose.” Let’s all breathe goodness into our lives.

LESSONS

Build internal trust when in hard situations
Fill the buckets of spiritual, physical body and mental/ emotional wellness daily
Breath is everything! It’s helps you with all facets of your life
Womb squats will set you free
Do an emotional inventory- find your “enjoyment curve”

LINKS

https://wellnessforce.com/

Josh's M21 morning program https://wellnessforce.com/M21

TIME STAMPS

0:00 Our hosts Sefra Alexandra (The Seed Huntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) introduce Sefra’s interview with Josh Trent

1:25 FORTHEFITAID.COM

1:45 Interview begins with a deep belly breath

4:00 The choice of fear or trust

7:30 How do I be healthy?

8:25 31 Habits- Always Taking Advice & Never Stop Learning

9:40 FORTHEFITAID.COM break

10:55 Interview continues

12:30 The M21- 21 warrior breaths

16:00 Reverse Engineering

18:30 Womb Squats

20:00 Conduct and emotional inventory- look at your enjoyment curve

22:55 Sefra Alexandra (The Seed Huntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) discuss how to integrate the goodness of wellness into your daily routine

31:00 FORTHEFITAID.COM close - sign up for monthly grand prize

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Johnny Waite, Sefra Alexandra & guest hosts Matt B Davis & Charlie Brenneman

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Two Quick Energy Boosts - SPARTAN HEALTH ep 011

Sun, 27 Jan 2019 09:30:00 +0000

We’re all pressed for time and need efficient, quick tools to increase energy and help us optimize our busy days. Here are two simple techniques that can provide rapid but effective ways of giving you a “wake up call.” One will give your brain a boost and the other will support your core for stability and injury prevention. Let’s engage your mind and energize your body whether it be for your next Spartan Sprint or Super!

WHAT WE TALK ABOUT:

a. Today’s world is more and more demanding. Some of us have two jobs, or maybe you’re taking night classes after work, starting families and raising children the list goes on and on…

b. In this podcast I’m going to talk about what can aid in increasing our energy and helping us fight fatigue. I’ll discuss two different sensory stimuli: one olfactory (your sense of smell) and the other is a stretch which is physical but also engages your sense of sight.

- First, your sense of smell: it’s a fruit, an essential oil, herbal tea: That is Grapefruit:
it’s a juicy, bittersweet citrus fruit that’s a hybrid fruit created from the pomelo and the orange. It’s a good source of Vit C, lots of other vitamins and minerals but important for our chat right now…it energizes the senses!
Grapefruit oil or its essence upregulates the CNS and stimulates the brain. Wakes us up!

c. Second quick energy boost: Stretch Your Hip Flexors

- This often forgot about muscle group will not only energize the body but it’s one of the most important muscle groups to help prevent falls and injury and improve balance. Helps ensure stability of the lower body, allows you to bend at the waist and bring your knee toward your chest
-Sitting for extended periods shortens and tightens them. You should stand from your chair every hour to stretch them.
- Simple stretches: lunges, if you have more space you can do a bridge (laying down, feet flat on the floor, arms flat at sides, push up using your glutes, thighs, and back.

KEY TERMS & IDEAS:
Combat low energy and fatigue with quick, simple tools that you can use anytime by engaging your mind and body for an effective result.
Engage your sense of smell: use Grapefruit essential oil to stimulate and “wake up” when you feel sluggish. It can give your brain a boost and provide rapid but natural energy
Engage your body and sense of sight: your hip flexors are one of the most important muscle groups to provide stability and a solid core. A hip flexor stretch improves circulation, helps prevent injury, and focuses your sense of sight while holding the pose and balancing the body for this important stretch.

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

“Actions of essential oils on the central nervous system: an updated review” Dobetsberger, C. and Buchbauer, G. Flavour and Fragrance Journal, Feb 18, 2011.
https://pdfs.semanticscholar.org/fc4d/01f20b689f5f3c19d747c2bda4f256865b81.pdf
“Nonvolatiles of commercial lime and grapefruit oils separated by high-speed countercurrent chromatography” Feger, W. Journal of Agricultural of Food Chemistry, 2006; 54: 2242-2252.
https://www.ncbi.nlm.nih.gov/pubmed/16536603
“Current concepts in muscle stretching for exercise and rehabilitation” Page, P. Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Racing Family with Mark Batres & Natalie Miano - Spartan ATHLETE 002

Fri, 25 Jan 2019 09:30:00 +0000

On this episode, I talk with Mark & Natalie about what it takes to balance family life with kids while still having racing & training goals to meet. They reveal that they have to make the most of the free time they get, even when it's unexpected.

TAKE AWAY POINTS:

Make the most of & manage the time you have
Balance who races versus who is on sidelines for the day
Have a strategy of who performs best at what race type & support that strategy
Reduce stress by splitting the childcare load equally

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND KEVIN G

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/

Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox

Reverse Engineer Your Perfect Day - SPARTAN WAY 024

Thu, 24 Jan 2019 09:30:00 +0000

Successful people have a clear vision for their perfect day. They write it down which inspires them to take action to achieve that perfect day. The key to making it happen is by reverse engineering your perfect day.

LESSONS:

Write down what your perfect day looks like
What is the 1 thing you REALLY want to change in your life? Start there! For me, it was having breakfast with my kids.
Increase your productivity by blocking out your schedule for all of your important activities. This is your “To Do” list to the 20th degree!
Write it down and take action every day to achieve your goals.

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Inside the Mind of a Great Competitor: The Mind/Body Connection - SPARTAN MIND ep. 024

Wed, 23 Jan 2019 09:30:00 +0000

Great competitors understand the importance of the mind-body connection. Our physical body can only be as strong as the mind that controls it and a healthy mind is impossible without a healthy body. Great competitors know that they can not focus on just one element, that both are critical for performance in and out of the competition.

LESSONS:

Remember that you must focus on both your physical health AND your mental health.
Working on physical strength and stamina without working to build a strong and healthy mindset can only get you so far.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

231: Louisa Nicola | Neuro Athletics - Do you have focus endurance?

Tue, 22 Jan 2019 09:30:00 +0000

What is focus endurance? Louisa, a professional triathlete, was in a car accident and told she would never walk or run again. As a trained mathematician, she delved deep into the field of neurofeedback and flow state. Her understanding of the algorithms behind human performance allowed her to make a full recovery. She utilizes these tactics in her athlete mental performance agency: Neuro Athletics. Time to get those neurons fit Spartans!

Lessons:
Do math- it’s great for your brain!
Be mindful of the answers you accept
Visualize your end goal
Peak performance is achieved in “no mind”
Train your “focus endurance”

Links:
Louisa Nicola https://www.neuroathletics.com.au/

Time Stamps:
0:00 Sefra, Joe, Johnny & Joe Di introduce the interview
1:10 Fitaid break
1:45 Interview with Louisa Nicola at West Point begins
3:00 Creating new neural pathways with mathematics
6:00 Conducting a neuro performance test: focus endurance
9:45 Prevention Vs. Bandaid model
11:05 31 Habits of Healthy Spartans: #4 “Add in the Good”
12:50 Fitaid Break
13:45 Interview continues- math & the brain: algorithms behind human performance
15:00 Flow State: “No Mind” - best results with minimal effort
19:00 Focus Endurance
22:20 Training reaction time
25:30 Reacting appropriately
27:45 The brain and how it helps us to survive
31:00 Sefra, Joe, Johnny & Joe Di discuss the interview & how to apply neural training to your day
36:20 Fitaid close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra and guest host Joe Di
Synopsis – Sefra Alexandra

Nutrients for Rapid Recovery - SPARTAN HEALTH ep 010

Sun, 20 Jan 2019 09:30:00 +0000

However you choose to move your body -, whether it’s a daily run, yoga, team competition or a Spartan Ultra - once you’re done, it’s time to recover. What does the body need to heal and regenerate? We’ll review some key nutrients and foods that can restore and replenish so you’re ready for whatever comes next.

WHAT WE COVER:

Movement or exercise for the body is one of the pillars of long-term health and wellness. But, once you’ve pushed your body hard it’s time to recover. One of the things that happens whether it be aerobic or weight training is that cells in the body consume huge amounts of oxygen. That process, called oxidation, can damage cell membranes and impair their ability to function. Externally, how does this manifest? We’ve all been there…Muscle soreness, inflammation, and fatigue.

What we’re going to talk about for the next few minutes is how to correct that and optimize the healing process.

I’m going to list 5 simple steps you can take to jump start the healing and recovery process: I’m a big believer in food as medicine. I love going right to the source and that’s food for nutrients but some of the things I’ll mention do come in supplement (capsule or powder) form but I’m going to mention the food source as well.

-First up, Antioxidants – one you can use Quercetin - found in apples, blueberries, and buckwheat herbal tea

-Next, an Anti-inflammatant - Bromelain it’s an enzyme derived from pineapple you can get it either by drinking the juice or eating the fruit. It’s more concentrated at the core of the pineapple. So, if you’re slicing it up to eat….don’t toss the core!

- How about Minerals…there’s a mineral that aids muscle recovery and it also calms the brain. It’s Magnesium - available as a supplement, but naturally found in nuts (especially almonds and brazil nuts), seeds (such as pumpkin or flax), and legumes (those include beans, chickpeas and lentils).

- Another important factor for rapid recovery is healthy Blood Glucose Homeostasis or balance there’s a natural spice that can help and it’s is Cinnamon. Based on recent studies it’s thought help with blood sugar control by increasing insulin sensitivity. This can allow the body to better perform tissue repair. Anywhere from about 1-6 grams of cinnamon has been used in clinical studies. How much does that equate to? Well 1 gram of ground cinnamon is about ½ a teaspoon. So, it doesn’t take much to reap the healthy benefits.

- Last up, number 5: Rehydrate! – with what else…H2O - your body is roughly 55% water for women and 60% for men and you decrease your water stores through perspiration, cellular activity and metabolism during intense workouts. So drink up!

To recap: 5 nutrients to aid body recovery
Antioxidants: Quercetin
Anti-inflammatant: Bromelain
Mineral: Magnesium
Blood Glucose balance: Cinnamon
Hydration: water

These easy steps will help you recover optimally post workout or race!

KEY TERMS & IDEAS:

During exercise our bodies consume a lot of oxygen
That oxygen consumption contributes to post-exercise muscle soreness, inflammation, and fatigue
You want to support the body’s healing process and repair mechanisms
5 nutrients and foods that provide balanced nourishment and support recovery: antioxidants (quercetin in blueberries), anti-inflammatants (bromelain in pineapple), mineral (magnesium in nuts), blood glucose balance (cinnamon), and HYDRATE!

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

“The lactate shuttle during exercise and recovery.” Medicine and Science in Sports and Exercise Jun 1, 1986,18(3):360-368

https://europepmc.org/abstract/med/3523107

“Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values”

Front Physiol. 2018;9:599

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974542/

“Properties and therapeutic application of bromelain: a review” Biotechnol Res Int. 2012; 2012: 976203.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/

“The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance” Diabetes Obes Metab. 2009 Dec;11(12):1100-13.

https://www.ncbi.nlm.nih.gov/pubmed/19930003

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

Nutrients for Rapid Recovery // SPARTAN HEALTH ep 010

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

Staying Fit as You Age with Heather Gollnick - Spartan ATHLETE 001

Fri, 18 Jan 2019 09:30:00 +0000

On this premiere episode of the Friday Spartan Up series "Spartan ATHLETE," Kevin Gillotti talks with Heather Gollnick, a prolific multisports athlete in her 40s, about staying fit & healthy as a high-level athlete as we age. They talk insight, strategies & methods from her own experiences.

TAKE AWAY POINTS:

Stay in love with competition
With competitive age comes wisdom IF you listen to your body
Cross training can lead to longevity in sport
Keep consistent in training
Recovery protocols are critical

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND KEVIN G

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/

Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox

Use this Trick When You’re Not Motivated - SPARTAN WAY 023

Thu, 17 Jan 2019 09:30:00 +0000

Zach says: I wish we could all be motivated 24/7/365 but the truth is, sometimes we’re not. Sometimes our self-motivation just isn’t there. That being said, here’s what Spartans and Powerlifters do to get motivated!

LESSONS:

Sign up for something. “Write a check”.
Sometimes we need an event to push our motivation. The fear of showing up unprepared will motivate you to show up and do the work.
Have a team. A team or partner pushes your accountability and energy levels.

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Disqualifying the Positives - SPARTAN MIND ep. 023

Wed, 16 Jan 2019 09:30:00 +0000

Disqualifying the positives occurs when you discount positive experiences and accomplishments but invite in the negative. It can occur anywhere and becomes problematic when you struggle to acknowledge achievement. We need to own and be proud of the things that we do well in order to build self-confidence and a sense of pride. When we disqualify the positives we are not feeding our brains with the positive medicine that they deserve.

LESSONS: Disqualifying the positives is a mindset trap that leaves you disowning positive accomplishments but attaching to negative experiences. We need to own that which we have achieved, as this serves as important medicine for our self-esteem and self-confidence. Try owning your achievements and patting yourself on the back when you have worked hard for something and created success.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

230: Udo Erasmus | The Search for a Healthy Life

Tue, 15 Jan 2019 09:30:00 +0000

Raised in uncertainty Udo Erasmus has spent the last 69 years studying how to be more in control of his own fitness and fulfillment - the key? Healthy oils and awareness of the magnificence that surrounds him! Food oils derived from seeds, says Udo, are some of the healthiest things you can add to your diet. Journey with us as we learn that the road to health may be paved with fresh oils, plants and taking time to be present in the moment. “Be inspired to look after yourself and get in touch with the magnificence of your existence!”

Lessons:

Fried foods and fried oil fry health
Seed food oils are healthy oils
Be inspired to look after yourself
Voluntary Solitude: take time to be quiet and contemplative each day
Be present & fully relaxed- understand who you are & where you are

Links:

Udo Erasmus https://udoerasmus.com/

This episode is brought to you by AfterShokz. Be open and hear it all with AfterShokz open-ear headphones, delivering situational awareness and comfort, unmatched by traditional in-ear or over-the-ear headphones. Visit spartan.aftershokz.com for $50 off wireless headphone bundles.

Time Stamps:

0:00 Joe, Col. Nye, Johnny Waite & Sefra introduce episode

1:00 Interview begins

2:10 The quick fix

3:45 making healthy oils

5:45 why healing is possible

9:25 living low on the food chain

11:00 health vs. wealth

12:55 SPARTAN.AFTERSHOKZ.COM Break

13:45 31 Healthy Habits - Habit 3 Mindful Eating

15:40 Interview with Udo Erasmus continues

17:45 Voluntary Solitude

19:15 The Magnificence of your Existence

22:45 Happiness as a state of being

24:30 Joe, Col. Nye, Johnny Waite & Sefra discuss episode and how you can apply these lessons to your life

31:20 SPARTAN.AFTERSHOKZ.COM Close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Thank you to our guest videographer: Mark Hemstock

Hosts: Joe De Sena with Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence

Synopsis – Sefra Alexandra

Green Tea for Your Workout? - SPARTAN HEALTH ep 009

Sun, 13 Jan 2019 09:30:00 +0000

This time honored plant, consumed by Asian cultures for centuries, packs a powerful punch when it comes to naturally pumping up your brain and body. Green tea is packed with healthy nutrients from amino acids and antioxidants to enzymes. These compounds promote brain health, metabolism, immunity, and energy. It’s an easy addition to your daily routine and gives an all natural mind/body boost to get you off the couch and up your next Spartan Rope Climb and over the Seven Foot Wall!

WHAT WE COVER:

What’s so great about this ancient brew? A lot! It’s not just for your afternoon tea and crumpets. This wonderful plant is chock full of healthy nutrients, antioxidants, and amino acids to help you pre- and post workout.

- Green tea contains some caffeine about 40 mg per cup so it can give you nice boost without overloading you on caffeine and giving you the jitters.

- Why else don’t you get the jitters with green tea? L- theanine. I know, I know, what on earth is that, right? L-theanine is an amino acid found naturally in only a few sources. One, is tea. L-theanine acts synergistically with caffeine and gives you the natural boost you get from caffeine but without the jitters.

- Next up – antioxidants and green tea is full of them. In particular, a group called catechins that help fight free-radicals. This can support your immune system and certainly help during cold and flu season.

- Another important feature of green tea is the anti-inflammatory effect. This can help you post workout with muscle recovery and decrease stress on the body which can promote healing.

- So many superpowers are hidden in this wonderful tea plant. In fact, green tea can help inhibit cavity forming bacteria in the mouth. So, as an added benefit it can keep your breath fresh during those long workouts.

Also remember hot or iced you can reap these health benefits and it will help you stay hydrated.

KEY TERMS & IDEAS:

Green Tea (Camellia sinensis plant) can provide a healthy mind/body boost and has about 40 mg of caffeine per cup.
Another special compound found in few foods other than green tea is the amino acid, L-theanine. It couples with the caffeine and gives you a natural energy lift but not the jitters you get with straight caffeine.
Powerful antioxidant support: green tea is chock full of these and they help neutralize free-radicals which can form during basic metabolism. We all produce free-radicals during exercise and workouts. It’s important to help the body get rid of them.
Anti-inflammatory: green tea can help reduce inflammation which is an important mechanism for muscle repair and recovery
As an added benefit: green tea inhibits oral bacteria that can cause cavities and bad breath. Keeps your mouth fresh during workouts.

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

"L-theanine—a unique amino acid of green tea and its relaxation effect in humans," Lekh Raj Juneja et al.,Trends in Food Science & Technology 10.6-7 (1999): 199-20

https://www.sciencedirect.com/science/article/abs/pii/S0924224499000448

"Green tea extract improves running endurance in mice by stimulating lipid utilization during exercise," Takatoshi Murase, et al., American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 290.6 (2006): R1550-R1556.

https://www.ncbi.nlm.nih.gov/pubmed/16410398

"Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults," Kevin C. Maki, et al., The Journal of nutrition 139.2 (2008): 264-270.

https://watermark.silverchair.com/264.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAjwwggI4BgkqhkiG9w0BBwagggIpMIICJQIBADCCAh4GCSqGSIb3DQEHATAeBglghkgBZQMEAS

Free radicals are “toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called ‘oxidative stress.’ " See William B. Salt II, “How do free radicals affect the body,” in Sharecare.

https://www.sharecare.com/health/wellness-healthy-living/how-free-radicals-affect-body

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

How to Build Momentum - SPARTAN WAY 022

Thu, 10 Jan 2019 09:30:00 +0000

Momentum can build up in the positive or the negative. Here’s how you can make momentum work for you, NOT against you!

LESSONS:

Learn to course correct if momentum is starting to work against you.
Take a new action to help build momentum for your goals.
Organization is crucial for your success.
Take 1 action, do the 1 thing, to start building momentum towards your goals.

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Stop Wasting Time Mind Reading - SPARTAN MIND ep. 022

Wed, 09 Jan 2019 09:30:00 +0000

Mind reading is when we make assumptions about what others are thinking or feeling. The problem is, these presumptions can put us in a position of believing we know what is true, when in fact we are guessing. We can then attach ourselves to stories that we are creating and see them as reality rather than assumption. Mind reading can essentially get us into trouble so it’s important that we catch ourselves when we are doing it and work to correct course.

LESSONS:

Mind reading occurs when we make assumptions about what someone else is thinking.
Two ways to move away from this are:
1. Catching yourself when you find yourself mind reading.
2. Circling back to the individual that you find yourself attempting to mind read and asking for clarification on what it is you may be assuming.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

229: WWII Bataan Death March survivor Dan Crowley

Tue, 08 Jan 2019 09:30:00 +0000

This may be the most important interview in Spartan Up history. The story Dan Crowley, a 96-year-old WWII POW, survivor of the horrific Bataan Death March, and a delightful man. Faced with unfathomable torture, he is truly one of the most resilient, remarkable and optimistic human beings we have had the privilege to meet. This extended episode tells a dark tale in the world’s history, yet, his smiling jovial face shows the true and utter strength, grit and resolve of our species. It was our honor to be able to capture this important story and share it with all of you.

LESSONS:

Persistence of hope is key

Whatever has happened, there is still joy to be had

Believe in yourself

Be a role model

Use the way your impacted to positively impact the world

Live your life knowing you will survive

Humor can be a powerful tool for healing

LINKS:

This episode is brought to you by CHOMPS, the cleanest jerky stick on the market. You can purchase Chomps' grass-fed, non-GMO, no sugar added meat snacks at https://chomps.com/ use the promo code SPARTAN for 20% off and free shipping

TIME STAMPS:

0:00 Hosts Colonel Nye, Johnny Waite, Marion Abrams and guest Dr. Lara Pence introduce this powerful interview

2:34 Col Nye introduces the history behind the Bataan Death March

4:00 Joe DeSena interview with Dan Crowley begins

7:00 making his way to the Philippines

13:00 attack on Nichols Base in Manilla

15:00 sailing to Bataan Peninsula

17:00 defending Bataan against the Japanese

21:00 an untenable position

22:25 the night of April 9th - a long swim

28:00 CHOMPS.COM break

29:00 31 Habits of the Healthiest Spartan

30:48 Joe DeSena interview with Dan Crowley continues - “the need to endure”

33:00 trapped in a 3 acre cesspool - “becoming valuable enough to be given the right to live”

35:00 slave labor work detail

36:45 building an airfield without machinery & beaten with clubs (nicknamed vitamin sticks)

38:00 almost beaten to the point of death

39:30 Jerry the “Executioner”

43:20 being deemed “unfit for labor” & sent to Japan

46:45 sailing from Brooklyn army base

47:00 The lowest point

48:45 Going home - the Readjustment Period

51:00 trying to get a job once home

53:15 Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence discuss this remarkable interview

1:05:00 CHOMPS.COM close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Are Ice Baths and Saunas Healthy? - SPARTAN HEALTH ep 008

Sun, 06 Jan 2019 09:30:00 +0000

Both mental and physical health are critical for athletic performance. Environmental conditions also play a crucial role. What happens to your body when you’re exposed to extremes of cold and heat? Can your body adapt to these conditions? It’s important to know what happens to the body during extremes of temperature, what science has taught us about human environmental limits, and ways we can do to safely take out endurance to the next level.

WHAT WE COVER:

In a word….yes, but, in moderation. First, two terms to review:

Hyperthermia and Hypothermia.

- Hyperthermia – that’s when the body is too hot and in the extreme, can lead to heatstroke. This happens when there’s an uncontrolled increase in body temp and it exceeds the body’s ability to lose heat. Depending on how it’s measured typically hyperthermia begins when your core body temp is above 100.5F (38C) and extreme hyperthermia is at 104F (40C). Why it’s bad is that key enzymes in the body start to break down. And at about 106F cells start to die. Remember our normal body temp is 98.6F (37C)

Now with this, I’m talking about internal or core body temperature obviously the external temp can be much higher. The key, your body’s ability to lose the heat, stay hydrated and maintain your core temperature. Everything is about homeostasis or balance.

- Now how about Hypothermia – that’s the opposite extreme. It’s when the body loses more heat than it can absorb. This begins once body core temp goes below 95F and starts with shivering because that’s a way for your body to try and increase body temp. Once internal temps reach about 86F (30C) cellular metabolic processes start to shut down and this makes walking almost impossible. Now that’s the extreme but there’s a lot in between. Most humans can’t withstand internal core temps below 70F.

With these temp extremes it’s important to keep in mind that our bodies can adjust and acclimate to some environmental changes gradually. It builds tolerance and resiliency. You know the stories of Joe De Sena, Wim Hof, and others who have pushed, conditioned and trained their bodies to adapt to some pretty extreme situations.

Many of the boundaries that describe what a typical human can survive are relatively well established. You may have heard the reference the “rule of threes” that’s air, water, and food. It equal to 3 min, 3 days, and 3 weeks respectively so that’s …3 min without air, 3 days without water, and 3 weeks without food. Yet, we’ve all heard of some that have exceeded those limits and pushed the boundaries of what we thought humanly possible. Training and exposure to extremes of temperature, when done properly, can unlock a form of environmental conditioning and your tolerance can increase. But, as always know your limits, be in tune with your body, and stay hydrated.

KEY TERMS & IDEAS:

Mental and physical health are critical for athletic performance but environmental factor play a significant role.
Hyperthermia: an uncontrolled increase in body temperature that exceeds the body’s ability to lose heat. Begins when core body temp hits approx 100.5F (38C) and extreme hyperthermia is at 104F (40C)
Hypothermia: when the body loses more heat than it can absorb. This begins when core body temp dips to below 95F (35C) and your body begins to shiver as a way to produce heat.
The human body can adjust to temp extremes and improve tolerance. When done gradually and with proper training you can build resiliency.
Each person’s tolerance to environmental extremes can differ. The key is to know your limits and build gradually and safely.

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

“Between extremes: health effects of heat and cold” Environ Health Perspect. 2015 Nov; 123(11): A275–A279.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4629728/

“How thermoregulation can give athletes an edge (mission athletecare)” Korey Stringer Institute, Univ of Conn, May 17, 2015.

https://ksi.uconn.edu/2015/05/17/how-thermoregulation-can-give-athletes-an-edge-mission-athletecare/#

“What doesn’t kill us: how freezing water, extreme altitude, and environmental conditioning will renew our lost evolutionary strength” by Scott Carney Jan 3, 2017.

https://www.amazon.com/What-Doesnt-Kill-Environmental-Conditioning/dp/1623366909

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

Comfort is the Enemy - SPARTAN WAY 021

Thu, 03 Jan 2019 09:30:00 +0000

Success leaves clues. When I hear lessons from successful people, there are common themes and 1 of those common themes is getting comfortable being uncomfortable. Growth comes from being uncomfortable.

LESSONS:

Going through tough times empowers you mentally and physically.
Struggle reveals AND builds our character.
Challenges are opportunities for you to grow.
Write down something that opposes your comfort zone (morning workouts, waking up early, packing a healthy lunch) and then DO the very thing that opposes your comfort zone!

LINKS:

More about Zach Even-Esh https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Recovery From a Setback - SPARTAN MIND ep 021

Wed, 02 Jan 2019 09:30:00 +0000

Setbacks are part of the human experience. We all experience them and they often come in different forms - physical, relational, emotional. Setbacks can offer lots of opportunities for growth but you’ve got to be open to seeing them in order to benefit. How we recover from a setback is often determined by our outlook and willingness to shift perspective.

LESSONS:

Setbacks can offer opportunities for growth and change.
When you experience a setback, give yourself permission to reflect on what brought you there in the first place. Ask: How did I get there?
Allow a setback to give you space for pause so that you may benefit from slowing down and being still.
Remember that a setback gives you a chance to shift course and try something new.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

228: Soccer Legend Kristine Lilly’s Advice on Soccer and Life

Tue, 01 Jan 2019 09:30:00 +0000

Three-Time Olympic Medalist Kristine Lilly’s Advice on Soccer and Life

Kristine was part of the world-renowned American Women’s soccer team that put women’s soccer on the map in the US! On that team, she scored an incredible 130 goals in her 23-year career, played in 3 Olympics winning Gold in tow and Silver in the third, and is the most “capped” player in football history. She and Joe DeSena talk about being fit for life, the struggle and reward of the fight to the top, and her strategy for the tough days! Watch out, Joe may even get a black eye...

LESSONS:

Keep trying
Know that EVERYTHING matters
Make choices that make you a better person each day
Push each other in workouts
Belong to something that has like mindedness
Be fit for life
HAVE FUN!

LINKS

Kristine Lilly http://kristinelilly13.com/

TIME STAMPS

0:00 Hosts Colonel Nye, Dr. L and Johnny Waite introduce the guest

2:30 Interview with Kristine Lilly begins

5:20 Joe calls his wife Courtney DeSena

8:40 Fitaid Break

10:15 31 Habits of Healthy Spartans: #1 eating window - intermittent fasting

11:27 Kristine Lilly Interview continues - being competitive

12:27 Healthy competition

15:00 Sharing goals for success

18:00 Why the women’s game did so well

21:40 Dr. L, Colonel Nye and Johnny Waite discuss the interview and how you can apply the lessons we learned into your daily routine

28:47 Fitaid special offer

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Colonel Nye, Sefra Alexandra and guest Dr. Lara Pence

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

How to Prevent Chronic Inflammation - SPARTAN HEALTH ep 007

Sun, 30 Dec 2018 09:30:00 +0000

Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we’ll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime. Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we’ll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime.

WHAT WE COVERInflammation occurs naturally in the body and can be helpful and needed for an acute situation. It’s your body’s first line of defense But, if left unchecked, chronic inflammation can contribute to some major illnesses such as: heart disease, diabetes, obesity, depression, and Alzheimer’s. So, what are some key steps you can take to decrease or prevent chronic inflammation: A number of lifestyle choices can help reduce inflammation: 1. Stop smoking! 2. Decrease your alcohol consumption 3. Exercise! Our bodies are meant for movement and this helps clear toxins4. Adequate sleep: you rob yourself of much-needed sleep and it triggers inflammation because it puts stress on the body.5. How about some natural remedies or treatments that can help?e. Some powerful anti-inflammatants include: - Turmeric: it’s an ayurvedic spice used to flavor many delicious curries but you can use this in its powdered form on food, in drinks, as a tea or in supplement form- Broccoli: I love food as medicine so eat the real deal when you can but it can also be consumed in powder form that can be added to healthy smoothies or veggie drinks.- Green Tea: I discuss green tea in another one of our podcasts but it’s because it is great, I’m a fan, and I drink a few cups every day. Again, I like using the actual food or beverage but they do make green tea supplements and a particular compound found in green tea called EGCG has strong anti-inflammatory effects. -Quercetin: its an antioxidant found in citrus, olive oil, and dark-berries – like blueberries. Use the natural from in food whenever possible but it does come in a capsule supplement form as well.f. Now you know why you don’t want inflammation and some simple ways to prevent it. Keep inflammation at bay and your body primed and ready to take on whatever comes next! KEY TERMS & IDEAS:Chronic inflammation: many triggers from poor diet, chronic stress, autoimmune conditions, allergy, and poor sleep. Healthy inflammation: an acute response to illness, infection, injury or some other bodily insult is a healthy defense but avoid chronic inflammatory statesChronic inflammation can increase risk of heart disease, diabetes, depression, and obesityAnti-inflammatory activities: healthy diet, decrease alcohol consumption, stress reduction, and quality sleep Anti-inflammatory foods and herbs: turmeric (natural spice), broccoli, green tea, and quercetin (found in olive oil, citrus, and dark berries) LINKS & RESOURCES:Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/Sage Tonic www.sagetonic.comSage Tonic on Instagram https://www.instagram.com/sagetonic/ “Obesity and inflammation: the effects of weight loss” Nutr Res Rev 2008 Dec;21(2):117-33.https://www.ncbi.nlm.nih.gov/pubmed/19087366“The inflammatory theory of disease” EMBO Rep 2012 Nov; 13(11): 968–970.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/“Antioxidant and antiinflammatory activities of curcumin on diabetes mellitus and its complications” Curr Pharm Des 2013;19(11):2101-13.https://www.ncbi.nlm.nih.gov/pubmed/23116316“Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells” Prev Nutr Food Sci. 2014 Jun; 19(2): 89–97.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/

Don’t Just Survive, THRIVE! - Spartan WAY 020

Thu, 27 Dec 2018 09:30:00 +0000

Here are some GREAT lessons I picked up from a book called ‘The Great Work of Your Life’. This book will give you inspiration and clarity on your true calling.

LESSONS:

If you do not follow your true calling, aka your true north, it will eat you up on the inside
Share your unique genius with the world. There are people out there who NEED you to share your unique genius.
Come up with an action plan to move forward with at least 1 action every week.

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

The Great Work of Your Life, Book: http://a.co/d/1CiN0Rw

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Simple Ways to Reduce Your Anxiety - SPARTAN MIND ep. 020

Wed, 26 Dec 2018 09:30:00 +0000

Anxiety can plague many of us. That habitual and pervasive worry can not only become intrusive but also leave us feeling debilitated if not managed well. There are a few ways to reduce your anxiety and practicing them regularly can leave you feeling more in control of your worry and less vulnerable to it’s impact on your day. These various tactics are not only simple in their accessibility but also easy to understand and apply.

LESSONS:

Anxiety is a habitual and pervasive state of worry that can impact your daily functioning.
Working to manage your anxiety and practicing anxiety-reducing skills can help you feel more in control when feelings of worry arise.
Try these tactics to reduce your anxiety:
1. Breathe - the power of a steady breath is crucial when working through anxiety.
2. Ground yourself - place your feet flat on the floor if you are sitting, and feel the weight of your body push into the floor.
3. Name your experience - differentiate between being excited and being anxious.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

227: Isaiah Kacyvenski | From Homeless to NFL to Harvard MBA

Tue, 25 Dec 2018 09:30:00 +0000

Anything is possible when you let no one outwork you. That’s the mantra of Isaiah Kacyvenski. This episode is testament to the power of relentless determination. Growing up with a difficult childhood in poverty and bouts of homelessness - it was his dedication to studies, reading six hours every Sunday, and focusing on the words he taped to his ceiling “let no one outwork you today,” that led Isaiah to eight years in the NFL. 6 years with the Seattle Seahawks, and then the St. Luis Rams and Oakland Raiders. But why stop there, next he won his MBA from Harvard business school and then on to success in venture capital. This is a story worth hearing. Hold yourself accountable for your own destiny !

LESSONS:

You can control your own destiny
Let no one outwork you
Hold yourself accountable
Don’t be afraid to ask questions
Always put yourself in someone else’s shoes
Have a relentless attitude
Stay positive, work hard and dream big!

LINKS

TIME STAMPS

0:00 Our hosts Colonel Nye, Dr. L and Johnny Waite

1:26 SPARTAN.AFTERSHOZ.COM

1:53 Interview begins- how to overcome a rough childhood background

4:00 Controlling your destiny

5:00 Letting no one outwork you!

6:20 Holding yourself accountable

8:00 Working towards your goal- getting to Harvard

11:12 SPARTAN.AFTERSHOKZ.COM break

13:24 Interview continues

14:50 Getting into the NFL

18:30 Becoming a venture capitalist

20:30 Learning how to run businesses

22:50 Three takeaways

23:25 Dr. L, Colonel Nye and Johnny Waite discuss the interview and how you can apply some of the lessons we learned into your daily routine

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Colonel Nye and Dr. Lara Pence

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

How Does Meditation Focus Your Mind - SPARTAN HEALTH ep 006

Sun, 23 Dec 2018 09:30:00 +0000

Meditation can be a simple but powerful tool to help your brain calm, improve focus, and enhance sleep. What’s the easiest way to incorporate this technique into your daily routine? In this episode we’ll tell you what it is, how to do it, and the short and long-term benefits to enhanced focus.

WHAT WE COVER:

1. In a world of smartphones, networking groups, and virtual education, we are constantly bombarded with new tools, apps, and services that will help us be better and more effective at home, school, and work. All of these types of technology are great. But, there’s one tool that no one is selling because you can use it for free: meditation. Lots of devices can help you with it but you can engage in it anytime, anywhere, and on your own.
On a biological level, daily meditation has been linked to changes in brain structure, including a thicker cerebral cortex and . These parts of the brain have been linked to information processing and decision making.

The benefits don’t stop there - studies suggest that age-related brain changes might be off-set with regular mediation
- So what is it really? Meditation is concentration in practice. According to a University of Washington study, meditation was shown to improve concentration and cultivate the kind of mindfulness that eases distracted or automatic behaviors and aids in maintaining focus.
- You’ll be noticeably less stressed. Meditation can provide a sense of calm, inner peace, and balance that benefits both your emotional well-being and your physical performance.
- Another benefit, better communication. Communication is a result of the clarity and focus that meditation brings. A clear mind will communicate focused and clear thoughts.

4 Simple Steps
- Sit somewhere comfortably
- Close your eyes
- Breathe deeply and naturally
- Focus your attention on each breath and how your body moves with each inhale and exhale.
1. And always be “present” with your body and mind. That will make you feel grounded and enhance focus.

KEY TERMS & IDEAS:
• Daily meditation is linked to positive changes in brain structure and can improve focus and concentration
• Research studies support meditation can focus the mind, decrease stress, and assist in brain processes such as decision-making and improve physical performance
• 4 simple steps: sit comfortably, close your eyes, breathe deeply, and focus on your breathing
• Meditation in your everyday routine: helps you to be present, feel grounded, focus and perform at your best
  
LINKS & RESOURCES:
Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/
   
“ Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training” J Altern Complement Med 2018 May;24(5):486-504
https://www.ncbi.nlm.nih.gov/pubmed/29616846
“Thinking about Not-Thinking”: Neural Correlates of Conceptual Processing during Zen Meditation” PLOS One, published online: Sept 3, 2008.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0003083
“The potential effects of meditation on age‐related cognitive decline: a systematic review”
Advances in Meditation Research: Neuroscience and Clinical Applications January 2014, Vol 1307, Issue 1; 89-103.
https://nyaspubs.onlinelibrary.wiley.com/doi/abs/10.1111/nyas.12348
  
SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD
   
© 2018 Spartan

Zach's NO Excuses Workout - Spartan WAY 019

Thu, 20 Dec 2018 09:30:00 +0000

Do you ever find yourself saying the all too common phrase, I just don’t have the time to exercise.

We’ve all been there before, so if you find yourself on a time crunch, here are a few powerful SPARTAN exercises that you can do at home, no matter where you live!

NOTE: This episode works best if you can watch the video to see how the exercises should be performed!

LESSONS:

You can exercise at home or outdoors, no gym needed, with these 3 simple and effective exercises.
Sandbag Shouldering: Keep a flat back and pull the bag up onto your shoulder, alternating shoulders for reps or time.
Carry: You can carry any object. Always lift with a flat back and mix up the position you carry the object (shoulder, on your back, or in front of the body)
Clean & Throw: Throwing a medicine ball or stone is a great way to develop power and conditioning.

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

The Power of Positive Thinking - SPARTAN MIND ep. 019

Wed, 19 Dec 2018 09:30:00 +0000

The data is pretty clear - the way that you think about yourself impacts your performance. Plain and simple. When you are engaging in more positive thinking patterns and see the world through a more positive lens, your performance in various arenas increases. Whether it’s your career, your relationships, or your performance out on the Spartan course, how you come out in the end will depend on the way that you think about yourself and the language you use for yourself. The more positive your thinking, the more improved you can expect your performance.

LESSONS:

Thinking positively increases your performance in various arenas of life.
When you engage in more positive thinking patterns, you are more likely to operate with greater confidence and faith in yourself.
Try to shift away from negative, self-deprecating thoughts and start implementing more positive affirmations and mantras.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

226: CHRIS ASHENDEN | Founder of Athletic Greens is 100% Focus on Happiness

Tue, 18 Dec 2018 09:30:00 +0000

Have trouble staying happy? When it became a struggle for Chris Ashenden, founder of Athletic Greens he attacked it like any other problem in life. He compiled a list of things that make him happy, then made sure to do them every day. For Chris the list includes dancing, time with dynamic people, sunlight on the face, intense exercise, heat changes. In this episodes of Spartan Up Joe DeSena sits with Chris at Spartan World Championships in Tahoe to learn about the entrepreneurial and personal journey that led to the incredible success of Athletic Greens - both as a product and as a business.

LESSONS

“It’s not what you eat, It’s what gets absorbed.”
Build a Moat = protecting your business.
Play well as a team.
There is value to being 100% focused on happiness.
Struggling with happiness? Try writing a list of things that make you happy and doing them every day.
Find one thing each day that pushes you toward your goal and check it off.
Always be improving, if someone is going to come out with a better product, let it be you.
Have fun with the growth of your business.
Don’t let perfect stand in the way of possible.
Get your marketing message right.

LINKS

Athletic Greens https://athleticgreens.com/

Athletic Greens on Facebook https://m.facebook.com/athleticgreens

This episode is brought to you by CHOMPS, the cleanest jerky stick on the market. You can purchase Chomps' grass-fed, non-GMO, no sugar added meat snacks at https://chomps.com use the promo code SPARTAN for 20% off and free shipping

TIME STAMPS

0:00 Our hosts Sefra Alexandra (The Seedhuntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) introduce Joe DeSena’s Interview with Chris Ashenden.

1:22 CHOMPS.COM save 20% with code SPARTAN

1:40 Interview with Chris Ashenden of Athletic Greens begins

3:00 What you eat vs. what gets absorbed

5:45 Playing rugby in Argentina & meeting Tim Ferriss

7:45 Building a “moat” around the brand

9:20 CHOMPS.COM break

10:25 Back to Joe DeSena’s interview with Chris Ashenden

12:00 Origin story of this entrepreneur

12:50 Bankruptcy & how to overcome it

14:00 How to focus on happiness

17:00 What’s good enough?

18:30 Perfect vs. possible

21:40 Charlie Brenneman (The Spaniard,) Sefra Alexandra (The Seedhuntress,) Matt B Davis (Obstacle Racing Media,) and Johnny Waite put the interview with Chris in perspective and help you apply the lessons to your life.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra & guest hosts Matt B Davis & Charlie Brenneman

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Mental Focus in 5 Easy Steps - SPARTAN HEALTH ep 005

Sun, 16 Dec 2018 09:30:00 +0000

On Spartan Health we’ve talked about how important your senses can be in terms of your cognitive function and physical health. In this episode, we take a deep dive into how you can tap into your sensory system as a powerful tool for optimal mental and physical performance. SImple techniques that can get you ready and set for you next Spartan Sprint, Super, or Beast!

WHAT WE COVER:

We all experience it now and then. You want to focus, get in “the zone” but you’re having a tough time. Here’s 5 easy steps that will help you get centered fast. Each of them is a different tool or technique and each activates a different sensory pathway. What do I mean by that?

Let’s say you want your brain to focus or concentrate. An effective way to do that is to send a signal on every one of your sensory pathways (your sense of sight, touch, sound, taste and smell). Your sensory system is your only connection to the outside world and it’s pretty powerful. It works 24/7 sending signals to your brain and you’re deciding (often subconsciously) if it’s a positive or negative stimulus and your body and mind respond accordingly. So, being in tune and mindful of your sensory system can carry you a long way to better focus and getting your “game face on.”

What to do:

Sight: now this first one is both sight but it’s also something physical. It’s a yoga pose: called tree pose. The challenge of tree pose is maintaining your balance on one leg. Unlike most poses, this one requires eyes open, which helps cultivate focus. Select a point for your gaze and hold that it will help alignment of your posture. When practicing, it helps to imagine your body as a tree and that the foot you are balanced on are the roots and your leg is the trunk. Regular practice of this pose improves concentration, balance and coordination.
Touch: your sense of touch can be engaged by acupressure. Acupressure unlike acupuncture does not use needles but, instead stimulates (according to TCM) certain active point locations on the body can elicit a response. Such as, improved focus. There’s a number of points you can use but here’s an easy one: It’s called Governing Vessel or GV 20. It’s on the crown of your head between the cranial bones to find the point make a line with both fingers from the back of your ears and they’ll meet at the top of your head where there’s a slight hollow. That’s GV20. Gently rub or stimulate the point for a minute or two. This can be repeated as needed.
Sound: Sound and Music can be powerful. The types of music to listen to that aid concentration are typically songs with smooth melodies and a peaceful harmony with minimal lyrics are the types of sounds that help the mind calm and allow the brain to focus.
Taste: this is an going to be a tea blend. Both green tea and ginseng can help the brain focus. You can use one or the other or combine both for an extra punch. Green tea has a relatively low amount of caffeine but that caffeine is coupled with another compound found in tea, L-theanine. These two together help calm but focus your brain. Another option or a great addition is ginseng – this herb has several different types and it’s the panax ginseng that can help improve aspects of working memory and focus.
Last up, smell; your sense of smell or olfaction offers one of the most direct sensory connections to the brain. So for this sense aromatherapy but I’m talking about the actual herbs in the form of essential oil not synthetic mimics. Two to try: rosemary and basil. Inhaling the scent of these herbs has a stimulatory effect on the brain and be uplifting. You only need to inhale for one to two minutes. You can repeat several times throughout the day for a quick boost.

Ok, lots of stuff covered here let me give a quick review of key points for each sense to be treated:

1.Sight: Tree Pose

Touch: acupressure point GV20
Sound: minimal lyrics, a peaceful harmony, pick something you enjoy
Taste: Green tea and /or Ginseng
Sense of Smell: Rosemary and Basil.

Now, get in touch with your sensory system and you’ll be amazed as to how you get in tune and in sync with your body and mind.

KEY TERMS & IDEAS:

Consciously and unconsciously your body responds to sensory stimuli around you.
Your 5 senses are your connection to the outside world. They take in environmental stimuli 24/7.
To get the best response from your brain to improve mental focus: use your entire sensory system - sight, touch, sound, taste, and smell.
Stimulate each sense to improve mental focus: Touch - acupressure, Sight - yoga poses (provides both a physical reality and visual aspects), Sound - minimal lyrics, pick something you like, Taste - Green Tea and Ginseng, Smell - invigorating rosemary and basil
To be “all in” for your next Tyrolean Traverse, Sled Drag, or Atlas Carry - tap into your senses!

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

“View through a window may influence recovery from surgery” Science. 1984 Apr 27;224(4647):420-1.

https://www.ncbi.nlm.nih.gov/pubmed/6143402

“The potential of positive places: senses, brain, and spaces” Intelligent Building International 2010, 2: 218-228.

https://www.tandfonline.com/doi/abs/10.3763/inbi.2010.0042

“Integrative health services in school health clinics” Adolesc Psychiatry 2015 Apr; 5(2): 132–139.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5425651/

“Internal and external imagery on sports performance among swimmers” European Academic Research Feb 2015 Vol. II, Issue 11.

http://euacademic.org/UploadArticle/1397.pdf

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

The Cure for Burnout - Spartan WAY 018

Thu, 13 Dec 2018 09:30:00 +0000

No matter how passionate you are about what you do, there will always be a time where you feel like you’ve hit a wall and need a break. The BIG reason I’ve seen others experience burnout including myself, is often times because we get busy looking at what others are doing and we lose our OWN True North!

LESSONS:

Don’t waste time watching what others do
Focus on YOUR passion, not what others are passionate about
Reconnect with your True North on the regular. Ask yourself WHY you started doing what you’re doing in the first place
Focus on your Unique Ability as Dan Sullivan from Strategic Coach calls it. Your Unique Ability is your passion and will keep you fired up for the long term!

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Why Curiosity Improves Performance - SPARTAN MIND ep 018

Wed, 12 Dec 2018 09:30:00 +0000

Getting curious is the unsung hero of mental toughness. Sometimes our ego likes to play first man and we close ourselves off to the wisdom, expertise, and knowledge of others. But the truth is, when we do this we are actually closing ourselves off to growth, expansion, and enlightenment. The more available we are to learning and taking in what others have to offer the more we can fill our mind with the ‘good stuff’ and rid ourselves of the junk.

LESSONS:

Getting curious and becoming available to the expertise and knowledge of others is important in gaining wisdom and getting rid of that which doesn’t serve you.
Get curious by asking the individuals you admire:
1. How do you do it?
2. How did you get here?
3. What have you learned and know to be true?
Set aside your ego and become available to new information through books, conversations, podcasts, documentary movies, and more!

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

225: KWAME CHRISTIAN |The Art of Negotiation

Tue, 11 Dec 2018 09:30:00 +0000

Kwame Christian, Director of the American Negotiation Institute, says any time two people are in a conversation and one of them wants something it’s a negotiation. The best things in life often lie on the other side of difficult conversations. We are negotiating all the time! In this interview, he shares a series of tools to help you negotiate anything, then puts Joe through a negotiation sparring session to demonstrate. Kwame believes using “compassionate curiosity” and understand the value of relationships, the importance of deep listening and questioning are the true art of negotiating. Stay tuned to the end of the conversation for the tools he recommends to “channel your inner unreasonable person” and win the day.

As an added bonus, if you watch on YouTube you’ll get to see Col. Nye behind the wheel for this on the move interview.

LESSONS:

Learn to recognize when you are negotiating.
Get CURIOUS to see what is going to get the deal done.
The person asking the questions is controlling the conversation, not the person talking.
LISTEN.
Have compassion.
Understand the value of building relationships.
Use negotiating as a brainstorming session to solve problems.

LINKS:

American Negotiation Institute http://americannegotiationinstitute.com
“Nobody Will Play With Me: How To Use Compassionate Curiosity to Find Confidence in Conflict” https://amzn.to/2Eo6wNx

TIME STAMPS

1:40 FORTHEFITAID.COM

2:17 Interview begins - careful the Col. is behind the wheel ;)

6:00 Tips and tricks for negotiating

7:30 Negotiation practice - Sparring session

9:00 Compassionate curiosity

11:30 The role of ego in winning/ losing

11:48 FITAID Break

14:04 Interview continues :A negotiation step by step

17:32 Brainstorming to solve problems

19:00 Three key skills explained: Pace, direction & framing

24:25 Sefra, Dr.L, Joe & Johnny discuss interview

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra & Dr. L

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Sleep and Your Brain - Spartan HEALTH ep 004

Sun, 09 Dec 2018 09:30:00 +0000

What is sleep? Why do we sleep? And what does sleep really do? Even though sleep is a fundamental part of of our daily routine the scientific community still debates many topics about our sleep. But, a few things are clear: we need it and can’t function without it. And, it’s a powerful way to support mental and physical health. Our brains do a lot when we sleep. In this episode, we’ll talk about why you need your Zzzzzz’s!

WHAT WE COVER:

Low energy, poor memory, irritability, and weight gain…what do these things have in common? Not - enough - sleep!

Why do we sleep? Despite years of research, we still don’t know all the aspects of why we sleep but scientists do know we need it and can’t survive without. Even though we all know we need a good night’s sleep I in 3 adults in the US don’t get enough of it.
How much do you need?

- most of us require between 7-8 hours but some may need closer to 9. Anything less than that and you’re robbing your body of much needed down time to regenerate, recharge, heal and for the brain to consolidate learning from what you’ve done that day. A lot happens while you sleep from hormone release to learning and storage of information from that day’s activities.

If you don’t get enough sleep it can contribute to:

- poor learning and memory

- decreased stamina

- increased stress hormone cortisol (not good, it can increase inflammation and negatively impact immune function)

- Increased blood pressure

- weight gain! Your body is more likely to gain weight because your metabolism is less efficient and you have more ghrelin – a hormone that can increase appetite.

Bottom line, catch your Zzzz’s so your body and mind are primed and ready for your next race!

KEY TERMS & IDEAS:

Sleep is critical to our health yet 1 in 3 adults in the US don’t get enough of it.
7-8 hours of sleep per night is the average most of need for optimal health benefits.
Sleep helps us learn, store memory, perform healthy cellular repair and regeneration
Poor, disrupted or not enough sleep decreases stamina and physical performance, negatively affects memory and raises stress hormones, blood pressure and can cause weight gain

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

“Clues to the functions of mammalian sleep” Nature 2005 Oct 27; 437 (7063), 1264-1271.

https://www.ncbi.nlm.nih.gov/pubmed/16251951

“Sleep deprivation: Impact on cognitive performance” Neuropsychiatr Dis Treat. 2007 Oct; 3(5): 553–567

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/

“The impact of sleep deprivation on hormones and metabolism” Medscape, Neurology, Insomnia and Sleep Help, Nov 2018.

https://www.medscape.org/viewarticle/50282

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

Learn The SPARTAN Way - Spartan WAY 017

Thu, 06 Dec 2018 09:30:00 +0000

Adversity and obstacles are always going to be there. Once you accept this, your obstacles can no longer control you. You begin to view obstacles as opportunities. You begin to thrive under adversity because adversity builds your Character!

LESSONS:

Obstacles are Opportunities.
Your mindset towards challenges will determine your outcome.
Injuries are not a green light to sit on the couch and sulk. Work around your injuries and find a way instead of finding an excuse.
Think about all the men and women we’ve interviewed for Spartan UP! They ALL took the obstacles and challenges and turned them into an opportunity!

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Momentum That Sparks Motivation - SPARTAN MIND ep. 017

Wed, 05 Dec 2018 09:30:00 +0000

We often wait to get started on projects or activities until we are motivated. But the ‘I’ll start when I’m motivated’ is leaving us stuck and stagnant. That’s because it’s momentum that builds motivation - not being still. Stillness stifles. Momentum motivates. Once you get going on your next project or new activity the motivation that you’ve been looking for will build as you grow the muscle of your work.

LESSONS: Stillness stifles. Momentum motivates. Don’t wait on getting motivated to get moving. Your movement will grow the motivation. Start anywhere and keep pushing onward.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

224: LIFEAID Founder Aaron Hinde and his Bottomless ATM

Tue, 04 Dec 2018 09:30:00 +0000

Aaron Hinde, Co-Founder & President of LIFEAID, tells us how he has used his Universal ATM: Alignment, Trajectory & Momentum to build a huge brand organically and in the process has gathered a super loyal and positive community. He put everything into the creation of a healthier alternative to sodas and energy drinks, living on a frugal diet of canned tuna until the ATM paid off. The advice this week is as refreshing as the “Performance Beverages.”

LESSONS:

Universal ATM: Alignment, Trajectory, Momentum
It’s not a time issue it’s an engagement issue: BE PRESENT
Never stop doing the little things
Keep pushing, be conscious & positive
Operate like everything you do will be on the front page of the paper

LINKS:

LIFEAID https://www.lifeaidbevco.com

Aaron on Instagram https://www.instagram.com/aaronhinde/

Fitaid on Instagram https://www.instagram.com/fitaid/

TIME STAMPS:

0:00 Introduction

0:50 Spartan.aftershokz.com

1:20 Interview begins

1:45 hustler mentality

3:15 paying your own way

4:00 living off the grid

5:00 getting by on $1,000/ month

7:00 slinging cans at golf tournaments

8:30 having alignment

9:30 focus on trajectory

10:20 aftershokz break

13:26 interview continues

14:30 Universal ATM

16:00 repping the brand

18:50 time vs. engagement

29:10 Sefra, Angle, Johnny & Joe discuss the interview

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye and guest host Angel Sanz.

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

How Much Caffeine is Too Much? - Spartan HEALTH ep 003

Sun, 02 Dec 2018 09:30:00 +0000

Caffeine in one form or another is used by about 90% of Americans every single day. How much caffeine you consume can have a direct effect on your health. Know your limits and the signs and symptoms of too much caffeine.

WHAT WE COVER:

We’ve all been there…you’re dragging and have a busy day ahead…you need a quick boost. Many of us turn to caffeine.

First of all, I’ve never known of anyone to die from caffeine overdose. Although death by caffeine sounds unlikely…can it occur and how much is too much? So, about 400mg of caffeine is the point at which most of us can develop caffeine intoxication. What does that mean?

Physically you:

-Start to sweat

-Get Clammy hands

-Feel Heart palpitations

-You can become Irritable, agitated, jittery and it’s hard to sit still

-In its most severe case, it can cause life threatening atrial fibrillation (irregular heartbeat) which can prompt an MI (myocardial infarct) or heart attack.

Well, how much caffeine is in the stuff we drink? Your typical 8 oz cup of black coffee (straight up not with syrup, whipped cream, flavorings) has about 95mg of caffeine. Some will have upwards of 150 depending on the type of bean and how it’s processed. So, having 3 cups coffee, depending on the type, and you’re already nearing the range for caffeine intoxication.
By comparison, your typical cup of tea also depends on the type green or black can have anywhere from 30-70mg of caffeine per cup. In tea, a good portion of the caffeine leaches out in the first 30s of brewing. If you want to lower caffeine content, brew for 30s pour off that first batch and re-steep. If you want that caffeine then don’t.
Key points for caffeine in coffee and tea – don’t overdo it; be in tune with your body and any symptoms of too much caffeine; other than that choose your brew and enjoy!

KEY TERMS & IDEAS:

Some form of caffeine is consumed by approx 90% of Americans everyday.
The upper limit of caffeine consumption is 400mg per day. In that range you can experience caffeine intoxication
Typical 8 oz. cup of coffee is about 95mg of caffeine and an equivalent cup of tea is about 40mg of caffeine.
Know your limits and the symptoms of too much caffeine: sweating, clammy hands, heart palpitations, anxiety, and irritability to name a few.

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

“Caffeine content for coffee, tea, soda and more” Mayo Clinic Staff, Healthy Lifestyle/Nutrition and Healthy Eating

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372

“Caffeine Toxicity” Drugs & Diseases / Emergency Medicine, Medscape updated: Aug 21, 2018.

https://emedicine.medscape.com/article/821863-overview

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

Be GREAT at Everything - SPARTAN WAY 016

Thu, 29 Nov 2018 09:30:00 +0000

We often hear others talking about focusing on one thing. In fact, you might be doing this yourself. You’re focused on work? Focused on family? Instead of just focusing one area of your life, simply apply excellence to ALL areas of your life. A Spartan exercises discipline and excellence to ALL areas of life.

LESSONS:

It’s easier to apply excellence to ALL your areas of your life.
Change your mindset. Stop saying that you’re only focused on 1 area. Instead, apply excellence to ALL areas of your life.
You build more momentum by applying excellence to all areas of your life.
Life is complicated enough. Don’t complicate it more by only focusing on one thing and being “good enough” at the rest.

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Picking the Right Coach - SPARTAN MIND ep 016

Wed, 28 Nov 2018 09:30:00 +0000

We all have a set of coaches that reside in our head at any given time. Many of these are a compilation of past individuals who have influenced us and their past messages have now become our own internalized voice. Many of these are helpful but some of them may be harmful because their messages are negative in nature or bring us down rather than lift us up. Learning how to differentiate between the helpful coaches and harmful ones is an important step in weeding out what doesn’t serve us.

LESSONS:

Be aware not only of what messages you send yourself internally but also where these messages might be coming from.
Differentiate between which internal coaches are helpful and which are harmful. Which ones make you feel good about yourself?
Quiet the harmful coaches by calling up the helpful ones and giving them more air time in your head.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

223: Mike Miller | What 100,000 Olympians Can Teach You

Tue, 27 Nov 2018 09:30:00 +0000

What does it take to become an Olympian and do those things carry over into success in other endeavors? If anyone knows it’s Mike Miller. He’s CEO of the World Olympian Association, which brings together the 120,000 living Olympic alumni. How do these athletes transition into the business world? Will Spartan become an Olympic sport? The Olympic spirit is strong in SPartan’s international competitions!

LESSONS
Set a plan. Work hard to achieve the plan.
Be motivated by your values.
Push yourself in training.
Be curious.
Keep positive people around you.
GO FOR IT - don’t overthink.
If you’re not making mistakes, you’re not trying.
Approach life the way you would approach training for the Olympics.
Be a part of someone else's success

LINKS
World Olympians Association https://olympians.org/

TIME STAMPS
00:00 Introduction with Johnny, Sefra and Col. Nye
00:47 Powerful Foods shop.spartan.com/powerful code SpartanPower
1:17 Interview with Mike Miller
2:45 Transitioning from being an Olympian
4:00 How athleticlic skills translate to business
5:15 Who are you after retirement
6:30 Mentoring programs
7:25 Pushing yourself in training
8:45 Olympic games as a platform to bring people together
10:00 Spartan in the Olympics?
10:32 Powerful Foods break
13:00 Mike Miller Interview continues
14:30 Believe in yourself
15:15 Be determined in life
18:00 Help others to succeed
20:20 Everyone has skills
21:40 Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye discuss the interview.
26:43 Performance Foods close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Are Adaptogens to Good to Be True? - SPARTAN HEALTH ep 002

Sun, 25 Nov 2018 09:30:00 +0000

Adaptogens are a special class of herbs that have been used around the globe for centuries by many different cultures. These herbs support your body’s stress response, immune system, and can help pre- and post-workout for both endurance and exercise recovery.

WHAT WE COVER:
a. Simply put, adaptogens are great. They are a particular Class of Herbs that have been linked with helping the body adapt to stress (psychological and environmental, this includes physical or endurance related stress as well).
b. In general, they’re considered rejuvenators or tonics and have been assoc with helping cognitive performance as well
c. Some examples: these herbs come from across the globe but they have similar effects on the body. You’ve likely heard of some of them:
Ginseng
Ashwagandha
Holy Basil
Rhodiola
...used for centuries by many different cultures around the globe. They are different herbs yet share some similar characteristics.
d. One of the best researched is Rhodiola (I chat about this in another podcast so stay tuned)….literally hundreds of studies on it use and application for helping the body respond to physical and psychological stresses.
e. Another adaptogen, Ashwagandha it is a much-revered herb in Indian, Ayurvedic medicine and has been used in that culture for conditions such as nervousness and anxiety, insomnia, to promote memory and improve GI (gut) health.
f. Most of these adaptogens come in capsule, liquid, powder and herbal tea form and are typically very well-tolerated. There has been quite a bit of research on the various adaptogens and they are generally considered safe, non-toxic, and to have a normalizing effect on the body in terms of stress response and cortisol release.
g. Ahhhhh. Cortisol..what is that? It’s one of our main stress response hormones. It kicks into gear during our “flight or fight” response and at times of stress whether it be a physically demanding race, a work project deadline, or a school exam. What matters, is that your cortisol level increases when your body demands require it but that it returns to baseline once that stressor, whatever it might be, is mitigated or gone. And that’s where adaptogens come in.
h. Adaptogens support your HPA axis. That stands for Hypothalamic-Pituitary-Adrenal Axis. What on earth is that? That is a subsystem in your body that forms a communication loop between two structures in your brain (the hypothalamus and your pituitary gland) and your adrenal glands (one those are located above each of your kidneys). Cortisol plays a big role in activating that system and your stress response.
I. Adaptogens have been associated with supporting that HPA axis, maintaining a healthy stress response. But, the HPA axis is an important neuroendocrine system in the body because it also regulates other body processes like our immune system, digestion, mood, and energy storage.
J. Remember, always check with your health provider before starting any herb and if you’re in the “all clear” then adaptogens can be a great addition to your health routine!

KEY TERMS & IDEAS:

Adaptogens: support body’s stress response, cognitive health, endurance, and exercise recovery
A few adaptogenic herbs: Ginseng, Rhodiola, Ashwagandha, and Holy Basil
Growing body of research to support their use
Cortisol and Adaptogens: Cortisol is one of our main stress response hormones and adaptogens help maintain a healthy range or level
HPA Axis (Hypothalamic Pituitary Adrenal Axis): cortisol activates this body system and your stress response
Adaptogens support HPA Axis: helps regulate stress, immune system, energy, mood and more
Adaptogens can help pre- and post- workout

LINKS & RESOURCES:
Follow Nada on LinkedIn https://www.linkedin.com/in/nada-milosavljevic-35b502b9/
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https:// www.instagram.com/sagetonic/

“Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity” Curr Clin Pharmacol. 2009 Sep;4(3):198-219.
https://www.ncbi.nlm.nih.gov/pubmed/19500070
“Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial” J Evid Based Complementary Altern Med. 2017 Jan;22(1):96-106.
https://www.ncbi.nlm.nih.gov/pubmed/27055824

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

Friends: The Key to Success? - SPARTAN WAY ep 015

Thu, 22 Nov 2018 09:30:00 +0000

Are you always thinking about HOW to achieve more, be it in fitness, health, life, business or any other area of interest? Instead of thinking about HOW, you really should be thinking about WHO.

LESSONS:

Who do you already know that has achieved 1 of your goals?
Instead of thinking about how you can achieve certain goals, learn to collaborate, work with and learn from others who have already learned the how.
It’s WHO you can work with instead of learning the how on your own. Somebody else has already learned the how!
Take action today! Who do you know in your network that would be great to team up with for your goals?
Make it a win - win relationship. NEVER be a taker. Give first.

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Accepting Responsibility - SPARTAN MIND ep 015

Wed, 21 Nov 2018 09:30:00 +0000

Accepting responsibility and taking ownership of your mistakes is key for not only self-reflection but also behavior change and modification. Because owning our mistakes can be painful and uncomfortable, we tend to offload responsibility onto other things or other people. We can always find a reason for why something is not our fault but engaging in this behavior pattern restricts our capacity for change and growth. When you accept responsibility you are opening yourself up to an opportunity to examine how things went awry in the first place and what might need to change next time.

LESSONS:

Taking responsibility and owning your mistake may be painful but it is critical for growth.
When you accept responsibility you have an opportunity to learn from your mistake and gain wisdom around what could be different.
Your mistake is not a reflection of your character, rather a point of reflection and opportunity for gaining self-awareness.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

222: Mind Pump meets Spartan Up - a conversation with Sal Di Stefano

Tue, 20 Nov 2018 09:30:00 +0000

Mind Pump host and fitness/wellness guru Sal Di Stefano sits down with Spartan Race founder Joe DeSena to talk about the state of the fitness industry and what you can do today to be stronger and healthier.

You may be fast at something, but are you efficient? Repetitive frequency of proper skills builds effective health and wellness regiments - getting you to your maximum potential. This week we have Sal Di Stefano back on the podcast, discussing the platforms of “new media” and their role in shifting the “big ship” of fitness.

LESSONS

Podcasts are like the new “Guttenberg Printing Press,” causing a communication revolution.
Fitness Vs. Wellness: address mental, physical and spiritual to solve the US health epidemic.
Most chronic disease can be solved by changes in lifestyle and attitude.
Fitness and health are empowering.
The internal “locus” of control is knowing you can do something for yourself to improve your situation.
Speak your message in a way that empowers people.
If you do one form of exercise, Sal says make it resistance training.
Weights are the most modifiable form of resistance training.
Change bad patterns by repeating good patterns frequently and often.
Frequency is important when it comes to movement and health.

LINKS

MInd Pump https://www.mindpumpmedia.com/

This episode is brought to you by FITAID. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle.

TIME STAMPS

00:00 intro

00:58 FitAID

1:30 Interview begins

2:00 Spartan Tea: “He of the Iron”

4:30 Mind Pump comes to Spartan

5:30 Podcasts as “new media”

7:20 Why “old media” is dying

8:00 An overlying purpose of fitness

9:00 Wellness as a solution to the health epidemic

9:40 Spartan women

10:45 Chronic disease and the need to change your lifestyle

11:00 Internal “locus” of control

11:25 Empowerment through speech

11:45 shifting the big ship of fitness

12:25 FitAID break

13:50 Interview continues

14:00 Recommendations for getting started in exercise

15:20 Significance of resistance training

16:30 Weights as a modifiable form of resistance training

18:00 Joe’s non-negotiable exercises

19:40 The human body and efficiency

21:00 Pattern interrupt

22:00 Frequency in movement and health

23:30 Problems with training to fatigue

26:22 Sefra, Angel, Johnny & Joe discuss the interview

30:00 FitAID close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye and guest host Angel Sanz.

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

2 Essential Oils For a Natural Workout Boost - SPARTAN HEALTH ep 001

Sun, 18 Nov 2018 09:30:00 +0000

NEW SERIES: Spartan HEALTH with Dr. Nada Milosavljevic every Sunday

Your five senses are your body’s most direct connection to the outside world. They take in information 24/7 whether you know it or not. Harnessing any one of your senses can be a powerful way to stimulate the brain to achieve optimal results.

WHAT WE COVER:

What are essential oils, often abbreviated as EO’s? Essential oils come from plants, trees, flowers, and shrubs. Essential oils are the essence of the plant and in those oils you’ll find the plants hormones, neurotransmitters, and growth factors. Some potent stuff to be sure.
EO’s can be inhaled, diffused in the air or applied topically. The interesting thing about using your sense of smell and inhaling them it that it’s one of the most direct connections to the brain for a natural but rapid response.
If you apply them topically know that they should be blended in another oil or water-based mixture so they don’t irritate the skin. But, EO’s are small enough molecules they can pass through the pores and enter the body.
What EO’s can help with your workout and give you that extra boost and spring in your step?

Three words: Citrus, citrus, citrus. The citrus family includes, grapefruit, orange, lemon and lime and they are central nervous system (CNS) stimulants. They upregulate, activate and energize your brain!

The two I’m focusing on today are grapefruit and lime.

First up, Grapefruit: While it has grown in the West Indies since at least the 18th century, it wasn’t widely known in the US until the 20th century. Today, there are at least 10 different varieties of grapefruit. Its essence or oil is prepared from its flowers and its powerfully fresh aroma can energize your senses!

The other EO I’d like to tell you about is Lime: If you only use it in the kitchen to add some tanginess to your tacos or flavor a margarita, you are really missing out! Lime has important health and energy-boosting properties and can be combined with grapefruit for a wonderful 1 to punch to stimulate your mind and give your work out a boost!

How to use them? You can use a towelette, wipe, tissue, gauze add a few drops of the energizing oils and inhale for 1-2 minutes. Repeat as needed and amp up your workout routine…naturally!

KEY TERMS & IDEAS:

Essential Oils: E.O.s
Eo’s: plant hormones, neurotransmitters, growth factors
Sense of smell/olfaction one of the most direct sensory connections to the brain
Application: inhaled, topical, diffuser
EO’s: Citrus fruit family - stimulate/upregulate the C.N.S. (central nervous system)
Citrus family: Grapefruit, Orange, Lemon, and Lime
Pre-workout: Inhale for 1-2 min or apply topically to energize your workout

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

.com/sagetonic/

“Holistic Health for Adolescents” http://books.wwnorton.com/books/Holistic-Health-for-Adolescents/

“The potential of positive places: senses, brain, and spaces”

https://www.tandfonline.com/doi/abs/10.3763/inbi.2010.0042

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

Loyalty to the Mission - SPARTAN WAY 014

Thu, 15 Nov 2018 09:30:00 +0000

Are you always 1 step shy from finishing your “mission”? 1 step short of achieving your goals? Today Zach Even-Esh tells you how you can make it over the finish line. Listen, then start taking pride in the challenges while turning your obstacles into opportunities.

LESSONS:

View your obstacles as opportunities
You don’t have to like it, you just have to do it - Dick Marcinko, Creator of SEAL Team 6
Take pride in the challenges which will inspire you rather than defeating you
Excellence and Convenience are rarely, if ever, found on the same road

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Stop Setting Insane Goals - SPARTAN MIND ep 014

Wed, 14 Nov 2018 09:30:00 +0000

Setting goals is an important way to keep us accountable to the dreams and desires that we have for ourselves. Goals are an effective way to keep us on track and give our movement structure. Sometimes, however, we fall into the trap of setting insane goals - goals that are unreasonable for our current position and end up hurting us in the long run. Pushing yourself is important but you have to set goals that are achievable so that you gain confidence and keep moving in the right direction.

LESSONS:

Be realistic about what you are capable of when you set a new goal.
Set yourself up for success by setting goals that are tough but reasonable.
Remember that each time you succeed in meeting a smaller goal it will add up and get you closer to your larger goal.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

221: What Drill Sergeants Can Teach You About Motivations - 1SG Melissa Solomon

Tue, 13 Nov 2018 09:30:00 +0000

Watch 2010 Drill Sergeant of the Year puts Joe DeSena in his place. First Sergeant Melissa Solomon has a deep understanding of what it takes to motivate. She should, she’s a top professional.She knows fitness too! 1SG Solomon leads trainings in the Army Master Fitness Course to “create personal trainers in each company of 150 soldiers, to have them perform in optimal health.” Trained in how to master resiliency, she gives you tools for when “things aren't going your way- don’t quit- find another way and problem solve!” In this episode, wasting time and potential are not tolerated!

LESSONS

If your message isn’t getting across, regroup and rethink
To do your job well empower others
Give tasks that people are likely to fail to establish a baseline
Find alternate solutions and don’t quit
Be a sponge: coachable and teachable
Test your limits
Relinquish some of the comforts of home, embrace stress
Find your core resilience
Be mindful of your time, don’t waste it!
Find what motivates you - surround yourself with a “personal board of directors”
Write down what you want - set dates to achieve those goals
Have the tools you need - remove the excuses
Be a part of something bigger than “just you”
React to obstacles in a productive manner
Don’t make monsters out of challenges - just face them

LINKS

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS

0:00 Introduction

1:30 Athletic Greens special offer

1:56 Interview begins (you won’t want to miss this!)

2:40 how to become a drill sergeant

3:15 getting your message across

4:05 how do you tell a good recruit?

4:30 don’t quit

5:15 facing the brink of failure

5:45 pushing beyond limits

6:20 where does core resilience show up ?

7:30 how do you reach your goals

8:25 what are you motivated by ?

9:45 tips and tricks

11:00 ditch the excuses

12:40 drill sergeant burpees

13:00 Athletic Greens break

14:50 interview continues

15:30 Army Master Fitness Course

17:40 go out and get what you want

20:00 the Master Resilience Training Course

22:25 Sefra, Johnny, Joe and Joe Di discuss the interview

26:17 Athletic Greens special offer: AthleticGreens.com/Spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye and guest host Joe Di

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

When Will Power is NOT Enough - SPARTAN WAY 013

Thu, 08 Nov 2018 09:30:00 +0000

Today Zach talks about the secret to pushing through when -willpower doesn't seem to be enough.

I came across a great book gifted to me by fellow Spartan Up Friend, Joe Polish of The Genius Network. This book is Willpower Doesn’t Work. It made me rethink how self-discipline can be taken to the next level and beyond by changing your environment!

LESSONS:

Change your environment to change your life.
Your environment can change by place and or people.
Surround yourself with other high achievers so you are never the smartest Person in the room
Publicly announce your goals so you are accountable to people that you don’t want to let down

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Overcoming Fear - SPARTAN MIND ep 013

Wed, 07 Nov 2018 09:30:00 +0000

Fear is one of those emotions that can significantly impact our choices, behaviors, and ways that we engage with the world. We all have our own set of fears and the intensity to which we feel fear about different things varies as well. One trap that we can all fall into though is the misbelief that the intensity of our fear is a measure of our capacity to handle the challenge that is ahead of us. When we connect fear with ability we are more at risk of becoming immobilized and opting out of what it is that we are afraid of instead of moving onward.

LESSONS:

The intensity that we feel fear is no measure of our capacity to handle the challenge ahead.
We can be very afraid of something and incredibly capable of conquering the challenge at the same time.
We must deconstruct the belief that the intensity of our fear is somehow associated with our abilities.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

220: JR Martinez - Look Beyond the Scars

Tue, 06 Nov 2018 09:30:00 +0000

34% of his body was burned when the Humvee he was driving hit an antitank mine in Iraq. Do you define yourself by your scars or do you conquer all obstacles with mindset, tenacity and humor. This week we speak with Dancing with the Stars champion JR about the art of adversity and about Joe dancing to Donna Summer.

LESSONS

Do you follow? Do you to break off lead? Don’t be a sheep.
Obstacles in your way? SO WHAT - just do it.
You will regret the things NOT done, rather than the other way around.
ASK: Are you happy where you are at? If not, change it.
Always show up your best self.
Control the reaction to your environment.
Your life is a book - be the author!
Bring people into your circle that challenge you.
Pay attention and enjoy the small details of life- the learning moments
Ask yourself what’s your legacy: take the path less traveled.

LINKS

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS

00:00 intro

00:58 athletic greens intro

1:27 interview begins

2:00 34% of JR’s body burned - understanding identity

2:45 Mindset vs. physical appearance

4:00 Joining the army

5:55 Giving back to the country

7:00 How life shapes you

8:45 Heading to war

10:00 Not giving up

11:55 Athletic Greens break

14:17 Interview continues

15:00 Joe dancing to Donna Summers

17:00 The tale of Shackleton

20:00 Reacting to triggers

22:00 Don’t become stuck in rut

23:00 Who do you bring into your circle

25:00 How to find inspiration in everything

26:00 Journey not the destination

26:16 Sefra, Angel, Johnny & Joe discuss the interview

31:41 AthleticGreens.com/Spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye and guest host Angel Sanz.

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Ben Franklin’s Success Secret SPARTAN WAY 012

Thu, 01 Nov 2018 08:30:00 +0000

Ben Franklin has a famous quote that speaks volumes: Early to bed, early to rise, makes a man healthy, wealthy and wise.

What does your day look like? Do you get to bed too late and in turn, your morning is a struggle? Lack of sleep will negatively affect your health, relationships, energy levels and career! Listen to this episode to hear what successful people do.

LESSONS:

How working late to get more work done eventually negatively affects your productivity.
How to slowly begin waking up earlier than your normal routine.
How to “put points on the score board” first thing in the morning.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Mindfulness 101 SPARTAN MIND ep 012

Wed, 31 Oct 2018 10:07:15 +0000

Engaging in a mindful practice each day can help reduce stress and increase your performance on certain tasks. But nowadays, individuals are feeling pressured to start this practice without acquiring an understanding of what mindfulness is and how to engage in the process. Simply stated, mindfulness is really just paying attention. It is bringing the focus into the present and developing a sense of nowness. You don’t have to engage in a sixty, thirty, or even twenty-minute practice of mindfulness each day in order to reap the benefits. Simple techniques throughout the day can help you become more present.

LESSONS:

Mindfulness helps reduce stress, increases your performance on tasks, and keeps you focused on the present rather than always existing in the future.
Try not to become overwhelmed by the idea of mindfulness. You don’t need to be a yogi, meditate daily, own a candle, or enjoy soft music to meditate.
A simple technique to help bring you into the present and engage mindfully is called 5, 5, and 5. In your head, name the following:
1. Five things you can see.
2. Five things you can hear.
3. Five things you can touch.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

219: Barbell Collective's Anders Varner - Break Up With Yourself

Tue, 30 Oct 2018 08:30:00 +0000

You want to shift your paradigm and find optimal health? Get ready to dig in for some hard work: break up with yourself, vision cast and sit down to do some writing. The new Director of Programming at Shrugged Collective and host of the Barbell Shrugged Podcast, wants you to “live a pain free, empowered life through mindful movement,” and take time to give attention to your intentions. Shrugged Collective spread great wings of wisdom over this year's Podfest in at Spartan World Championships in Tahoe - we can’t wait for next year!

LESSONS

Vision casting: focus your attention on where you want to be a long way from now
Have a conversation with yourself about the grand vision and goals of your life- yearly
Know why you’re working so hard to get where you’re going
Create space, set your direction, find mentors
Pay attention to where you are spending your time and who you are surrounded by
Craft intentional actions to get where you want to be
Break up with your “old self” and habits to make space for new positive things
“Be ready to make everyone around you an asset to the next step of your life”
Don’t yell at inanimate objects :)
Shared experiences matter
Unite with others through health, nutrition and movement
Take time to sit down and write freely
“Write 500 words, one page, on everything you want to do in the next ten years- focusing on emotions versus things to make it more real”
Be empowered to ask for help

LINKS

Shrugged Collective https://shruggedcollective.com

Shrugged Collective on Facebook https://www.facebook.com/BarbellShruggedPodcast/

Shrugged Collective on Instagram https://www.instagram.com/shruggedcollective/

The Strong Coach www.thestrongcoach.com

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS

0:00 Intro

1:04 Athletic Greens offer

1:30 Interview with Anders Varner

1:45 How Barbell influenced the Spartan Up Podcast

3:35 Vision casting

4:10 Goal setting

5:10 The system of coaching

5:50 Where you spend your time

7:00 Using intentional actions to get where you want to be

8:00 Breaking up with your old self

8:45 Athletic Greens Break

12:58 Interview continues

13:30 How and why you should break up with yourself

14:50 Doing the same thing, expecting different results

15:15 Moving on to the next thing

18:00 Write it down

19:00 Why sharing experiences matter

20:00 “A sky full of lighters”

21:00 Three simple actions

22:25 Sefra, Angel, Johnny & Joe discuss the interview

27:30 AthleticGreens.com/Spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Time Nye and guest host Angel Sanz.

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

How Organization Can Boost Your Success SPARTAN WAY 011

Thu, 25 Oct 2018 08:30:00 +0000

Do you remember our earlier episode on how obstacles are opportunities? Well, if you’re stressed out, you likely have an obstacle standing in your way which is simply an opportunity in hiding! Here’s how to reduce stress and boost productivity by learning a simply system for organizing your day and week.

LESSONS:

How to multiply your success by being highly organized.
How to structure your week ahead by organizing on a Sunday night.
How to make each day count by choosing & organizing your top 3 daily goals

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

One Way to Stop Shaming Yourself SPARTAN MIND ep 011

Wed, 24 Oct 2018 08:30:00 +0000

Shame is a focus on self, whereas guilt is a focus on behavior. When we use language that is self-deprecating and shaming in nature our self-esteem struggles. Shaming language, such as “I’m a failure”, “I’m an idiot”, “I’m a loser”, creates a belief system that our struggles are inherent to who we are and fixed rather than demonstrations of difficult moments in time. It’s important to transition from shaming language that focuses on self to ways of thinking and expressing that is more focused on behavior. In doing so, not only will you be more available to growth but you won’t feel as hopeless about change.

LESSONS:
• Shaming language that we use about our own sense of self reduces our self-esteem and contributes to a negative thinking pattern.  
• Shift the focus away from self and onto behavior if you are interesting in making changes, becoming more available to growth, and increasing your motivation.  
• A few examples include: 
1. “I’m a failure” becomes “I failed at that task.”  
2. “I’m an idiot” becomes “That wasn’t the smartest thing to do.”  

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

218: Stefan Persson - Don’t tell me I can’t

Tue, 23 Oct 2018 08:30:00 +0000

The Managing Director at the helm of Craft Sportswear. He tells Joe what motivated him to a position of success, hint: people told him he wasn’t qualified. This week we learn that when someone tells you you can’t, that can be your fuel to show them just how well you CAN!

Lessons:

Get past fear in life
You don’t need a degree to get to the top
When someone says you can’t, use that as fuel to show you can
Find the balance between work, life and play
Understand the value of your team
Trusting your team is key
Bring positive energy and push boundaries
Love the obstacles you confront in work
Be outside your comfort zone in the UNCOMFORT zone
Be aware of cultural differences in business
Don’t be your biggest obstacle
TRUST IN YOURSELF

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

Time Stamps:

0:00 intro

0:49 Athletic Greens special offer

1:17 interview begins

2:00 invention of polyester clothing layering system

3:45 working class to ceo at 32

5:00 being competitive in business

6:00 balance between hobbies, personal life and work

6:45 it takes a team

7:00 the benefits of trust and positive energy to push boundaries

7:42 Athletic Greens break

10:24 Interview continues: love the obstacles & be outside your comfort zone

11:45 cultural differences in business

12:50 the biggest obstacle can be yourself

14:10 get out of your comfort zone

15:20 Spartan Apparel

17:13 Sefra, Colonel Nye, Johnny & Joe discuss the interview

22:52 Athletic Greens close

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Get Un-Stuck SPARTAN WAY 010

Thu, 18 Oct 2018 08:30:00 +0000

Have you ever felt like you’re in a slump? The less you do, the LESS you want to do! Take a noter from Tony Robbins; he always talks about “getting into state”. Do 1 thing to move you towards your goal. Move forward, never stay stagnant.

LESSONS:

Action always beats inaction
Think about something you want to get better. Do 1 Thing to move towards that goal.
Action beats momentum. The more forward action you take, the more action you WANT to take!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Setting Internal Emotional Boundaries SPARTAN MIND ep 010

Wed, 17 Oct 2018 09:48:01 +0000

Internal emotional boundaries refer to the boundaries that are required for you to set in order to avoid absorbing and taking on the emotions of other individuals. It’s important for us to set these boundaries so that we don’t become overwhelmed by the other people’s emotions and then become overregulated ourselves. We often need to become intentional with these boundaries and develop an internal coach that can remind us that we do not need to bring in feelings that are not our own.

LESSONS:

Internal Emotional Boundaries are important to set so that we reduce the risk of taking on the emotions of other people.

Develop an internal coach that reminds you that you do not need to absorb other people’s feelings.

Use a mantra to assist in setting these internal emotional boundaries. Something like this could be helpful:

That’s their feelings, it doesn’t have to be my feeling.

Those are their emotions, not mind.

Dr. L’s favorite: That’s their crazy, it doesn’t have to be my crazy.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

© 2018 Spartan

217: The Excuse Destroyer | Jonathan Lopez

Tue, 16 Oct 2018 08:30:00 +0000

An adaptive professional athlete, veteran,and Adaptive Athletes Liaison for Operation Enduring Warrior he has been “Lopezing” friends, comrades and racers sparking their passion and fortitude to conquer the obstacles of life and on the course - over walls, up the ropes and on extended endurance challenges, all with one arm and a ceaseless smile on his face. The excuse destroyer knows you can do more than you think you can! In this interview Lopez gets honest about the difficulties he faced, even considering suicide at one point, and how he found the passion to get others moving.

Lessons:
• You decide how you define yourself 
• It’s important to clearly define your mission  
• No matter what, just keep walking  
• Make someone’s day better, be a “spark” in their life 
• Always put things in perspective  
• Learn what hard work actually means  
• Love the fear of a new direction  
• Use what bothers you as fuel  
• Your story is not who you were, but who you are and want to BECOME  
• Be better today then you were yesterday  
• Don’t be afraid of the “hurt” 

LINKS:
Spartan Elite Para Heat https://www.spartan.com/en/race/detail/4011/overview?filter=para
Operation Enduring Warrior https://www.enduringwarrior.org/
Jonathan Lopez https://www.instagram.com/lopez.oew/
Spartan Agoge https://www.spartan.com/en/race/endurance-events/endurance-events-overview?article=29031

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

Time Stamps:
0:00 host intro
0:33 Athletic Greens special offer
1:00 interview begins
1:40 does injury define you?
3:00 don’t take no for an answer
4:00 what is your mission?
6:00 inspiring strangers
7:40 athletic greens break
11:50 Elite Spartan Para Race info
12:27 interview continues
13:55 turning what bothers you into fuel
14:14 attempted suicide
15:00 you story as who you want to become
16:00 Spartan’s contribution to the adapted athlete community
17:45 Obstacle course racing as confidence building courses
19:00 Sefra, Angle, Johnny & Joe discuss the interview
24:15 Athletic Greens close

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Exercise Anywhere SPARTAN WAY 009

Thu, 11 Oct 2018 08:30:00 +0000

What’s the most common excuse for not exercising? I don’t have the time! Well, we’re about to show you that you DO have time. Not only do you have time, but there are more options than you know to exercise with just your bodyweight or in your backyard. Opportunity is knocking, as always!

LESSONS:

You can train in your backyard, in your house or just take a simple 10 minute walk. You don’t need to travel to the gym.
Pick 1 exercise a day. 1 exercise is 100% more than zero.
You can do 1 exercise for 1 set in the morning and again at night, now you’re 200% ahead of doing nothing.
Action always beats inaction!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Resting Your Mind SPARTAN MIND ep 009

Wed, 10 Oct 2018 11:16:24 +0000

As a Spartan, resting your body is part of the training program. You rest to reduce the risk of injury, increase performance, and avoid burnout. Your mind, like your body, deserves the same level of attention and mental rest is essential for the very same reasons you rest your body. Resting your mind with intention and purpose gives your mental faculties greater clarity and availability for focus when you return to the task at hand.

LESSONS:
• Your mind needs rest so you avoid burnout and have greater clarity and focus. 
• Remember that resting your mind is not ‘doing nothing’ - it is doing something purposeful and effortful that moves you towards the goal of mental toughness. 
• Use these three tactics to help rest your mind: 
1. Plan your rest with intention. 
2. Get out of this world with a book, movie, art or other creative medium. 
3. Inform someone of your intention to rest so they can help keep you accountable. 

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

© 2018 Spartan

216: Locked and Loaded 24 Hours in a Box - Brian “Tosh” Chontosh

Tue, 09 Oct 2018 08:30:00 +0000

Imagine 24 hours locked in isolation in a completely dark shipping container competing to see who can run the furthest on a TrueForm treadmill. Retired United States Marine, Major Brian Chontosh (aka “Tosh”) and three others (John Witzing, Josh Chessman, and Isaiah Vidal ) accepted this challenge to raise awareness around mental health with the Whiteboard Project’s LL24h ( https://www.thewhiteboardproject.com/24-hours-of-isolation ). The recipient of one of the highest military honors: the Naval Cross- Tosh, has shown unmatched fortitude in combat and combating the stigmas around post traumatic stress. Jump in the shipping container with us as we learn how to “suck a little less each day.”

In this episode, Joe Desena interviews Tosh before he enters the shipping container, and then all 4 athletes the moment the box is unsealed.

Lessons:

You are what you advertise
Do a lot with very little
Surround yourself with great people
Want “in” on the hardest things
Do things you don’t want to do
Identify your limits and expand your horizons
Prove things to yourself, know your limits & strive beyond them
Measure your effort, but against the right things
Always do the BEST that you can in EVERY moment
PTS vs PTSD: traumatic stress as a normal reaction vs a disorder
Don’t believe your own bullsh*t
Walk humbly, absorb, think, question..
it's not about having the right answers - it's about having the right questions
Take ownership - kill the excuses !
Rationalizations are just excuses in a fancy package
Break down big problems to small problems & utilize small solutions
Stay process oriented
Focus on the task at hand and that will lead you to the target
JUST BE HAPPY WITH YOU
Suck less today then you did yesterday :)

LINKS:

LL24h ( https://www.thewhiteboardproject.com/24-hours-of-isolation

On Instagram

The Whiteboard Project https://www.instagram.com/the_whiteboard_project/

John Witzing https://www.instagram.com/johnwitzing/

Josh Chessman https://www.instagram.com/joshchessman/

Isaiah Vidal https://www.instagram.com/isaiahvidal/

Brian Chontosh https://www.instagram.com/tosh.crookedbutterfly/

The Reveille Project https://www.instagram.com/thereveilleproject/

Wound Warriors Canada https://www.instagram.com/woundedwarriorscanada/

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

Time Stamps:

0:00 intro to episode

1:18 Athletic Greens

1:48 Interview begins

2:00 Marine background

3:00 The Navy Cross

3:40 shipping container challenge | Whiteboard Project

4:45 What is a strong mind

5:40 The need to do things you don’t want to

6:00 Dr. L’s advice

7:10 The burden of command

8:30 Truth of looking yourself in the mirror

9:15 Competitions in life

11:00 Mental Health Awareness

12:00 PTS as normal & natural - not a disorder

12:40 Athletic Greens break

16:27 Interview continues

16:45 barriers of knowing & bullsh*t

17:30 Not about answers- It’s about questions

20:00 Rationalizations are just excuses in a fancy package

24:00 Reductionism: breaking big problems down to have small solutions

26:00 How to suck a little less

28:00 Keep your eye on the task at hand

29:18 The panel gets ready to break them out of the shipping containers

29:35 Shipping containers opens

29:50 Tosh’s reaction to 24 hrs in darkness

32:00 The four Whiteboard Challenge participants men’s reaction

41:00 Sefra, Angle, Johnny & Joe discuss the interview

47:30 AthleticGreens.com/Spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

JUMP The Ladder of Success! SPARTAN WAY 008

Thu, 04 Oct 2018 08:30:00 +0000

Whoever said you must CLIMB the ladder of success was wrong! You can JUMP the ladder of success thanks to technology and the speed of access you have to information and people who have already achieved what you want to achieve.

LESSONS:

Learn from the best of the best by finding a mentor.
Learn from prior episodes of Spartan UP!
Change your environment by attending a Spartan Race or a Spartan event to learn from others and get inspired.
How to be a great mentee if you want to be mentored by someone who is already doing what you’d like to do.

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Overcome Overgeneralizing SPARTAN MIND ep 008

Wed, 03 Oct 2018 08:30:00 +0000

When we overgeneralize, we tend to create statements and stories that are based on a single event rather than a reasonable amount of evidence. We take one instance and string it out, cutting out possible counter evidence and leaving us tethered to a single moment. Unfortunately, this can lead us to believe things about ourselves that just aren’t grounded in truth. We need to become more aware of when and where we are overgeneralizing and effortfully engage in thought processes that refute the faulty conclusion.

LESSONS: Overgeneralizing occurs when we draw a faulty conclusion from a single event or instance. To combat overgeneralizing, develop intention around seeking out evidence that refutes the general story that you have drawn from that one experience. Ask yourself, What is the truth? And then gathering all the evidence and your current experience in the present and see if the story still holds.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

215: Orange County Choppers and Chopping Bad Habits: Paul Teutal

Tue, 02 Oct 2018 08:30:00 +0000

A man who needs little introduction is Paul Teutal from Orange County Choppers. This week we learn how he literally built his business out of the ashes, spent years overcoming obstacles with alcohol abuse and how strong bending steel really makes you. Many may wish for overnight success, but would you be ready to handle the consequence?

Lessons:

Be a man of your word
If you make a commitment stick to it- no matter the adversity
It's all about perseverance
You can be successful even if those around you don't believe in you
Don't be afraid of work: work HARD
Never give up what you're doing
Lead by the power of example
Make decisions that will give you a healthier life
How can you change people, places and things for the better?

Teeter has a special offer just for our listeners. Get the Teeter with bonus accessories and a FREE pair of Gravity Boots by going to https://teeter.com/spartan/

Time Stamps:

0:00 intro to episode

0:33 Teeter link

1:30 Paul’s father’s influence

2:20 Starting his own business

3:00 welding and finding opportunity

3:50 rough road of startup

4:20 working hard at whatever you do

5:00 A fire breaks out

5:40 keeping his commitments

6:40 dealing with alcohol abuse

7:15 getting sober

8:00 not willing to give up his business

8:50 Teeter Break

10:59 Interview Continues

11:45 Changing your habits

12:50 Starting Orange County Choppers

14:30 dealing with overnight success

15:40 Pauls lessons

16:27 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena discuss the interview

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

© 2018 Spartan

Success is a Choice! SPARTAN WAY 007

Thu, 27 Sep 2018 08:30:00 +0000

Many of the most “successful people”in the world have a tough back story. They experienced tough times and instead of allowing those experiences or circumstances to define them, they chose to use those tough times to DRIVE them to greater heights.

Lessons:

Use your tough times to empower you vs over power you
Remember that people who are achieving success often times had the odds against them, but they chose strength & success over giving up
There are other people out there sharing their stories that you can relate to. Find 3 other podcasts to learn from and give them a listen today.
Sometimes you simply need a reminder that it can be done and your situation is not unique.
Change you frame of reference as Joe always says. Listen to another Spartan UP podcast episode and you’ll hear someone who has used their tough times as fuel for success!

LINKS:
More about Zach https://zacheven-esh.com
Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh

Fix Your Filter SPARTAN MIND ep 007

Wed, 26 Sep 2018 08:30:00 +0000

When presented with both positive and negative feedback, why is it that we tend to focus on the negative? Ninety-nine positive comments followed by a single negative one, can lead us feeling determined to zoom in on the one rather than relish in the glory of the ninety-nine. This is called Filtering and it’s a common way of thinking that has the propensity to increase negative thoughts, decrease self-esteem, and exacerbate anxiety or depression. Recognizing when you are engaging in filtering and purposefully paying attention to the positive can help in preventing this mindset trap.

LESSONS: Filtering occurs when we filter out the positive and bring in the negative. Though some believe that focusing on the negative makes them stronger and better, it actually does the opposite, decreasing self-esteem and increasing negative thinking patterns. When you catch yourself filtering, make an effort to bring in that which is positive as well. For each negative point that you focus on, try to focus on at least three positive ones.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

214: What do these top ranked racers eat? Myriam and Jacky Boisett SPARTAN UP

Tue, 25 Sep 2018 08:30:00 +0000

Can eating only raw fruits and vegetables improve your performance, health and recovery in racing? This week Myriam and Jacky explain how eating raw vegan has enhanced every aspect of their life - from a decade adventure racing to now conquering the obstacle courses at Spartan. Where can you find protein and what is your body really craving? … maybe they are onto something drinking seawater each day!

Lessons:
• Eating raw may help reduce the chance of injury and inflammation
• A healthier diet can potentially alleviate allergies and asthma
• You have to push your body hard to know it well
• To change from a normal diet to a vegan diet should be done in steps
• Put more vegetable juice into your diet by drinking it before meals
• Your body is craving minerals and vitamins
• Watermelons are great for the end of hikes
• Juicing the night before a race may help you feel lighter and ready to go
• Protein can be found in fruits, vegetables and juices
• Palm syrup and a little seawater may be great for you?!

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

Time Stamps:
0:00 Joe intro to the Boisetts
0:52 Athletic Greens
1:22 Interview begins
3:00 eating raw vegan
4:00 It’s not about just performance but about health and recovery
5:00 healing asthma and allergies with a raw diet
6:00 how do you get protein? Myth vs. Fact
6:45 Spartan Race vs. expedition racing
7:40 Sleeping on a raw diet
8:38 Athletic Greens Break in an alpine lupine field
12:27 Interview continues
13:00 Yale study on protein consumption in athletes
14:10 we are not omnivores
15:00 how society normalizes a bad diet
16:00 winning adventure races: raw
17:00 pushing your body hard to know it well
17:30 race prep diet
19:00 advice to starting a raw vegan diet
21:00 bring a watermelon to the top of mountains :)
22:00 health benefits of seawater
23:00 Joe De Sena’s commentary on the interview and what’s coming up next!
24:00 Athletic Greens special offer for Spartan’s

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

LINKS:
http://www.myriametjacky.com/

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

Obstacles are Opportunities SPARTAN WAY ep 006

Thu, 20 Sep 2018 08:30:00 +0000

Obstacles can stop you in your tracks or, with the right mindset, you can find the opportunities in these obstacles. Dan Sullivan of Strategic Coach has a great quote, all those things that seem to oppose our goals are actually the raw material for achieving them.

LESSONS:

Write down a list of “obstacles” holding you back in any area of your life (Work / Career, Health, etc)
Get creative with these obstacles. What action can you take that will move you through the obstacle and turn this obstacle into an opportunity.
Take immediate action to transform your obstacles into an opportunity.

LINKS:

Dan Sullivan of Strategic Coach https://strategiccoach.com

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Points of Pivot SPARTAN MIND ep 006

Wed, 19 Sep 2018 09:53:24 +0000

We have a lot of power and control to change our own trajectories. We can pivot at any moment though we often get stuck in certain thinking patterns that become barriers to us shifting direction. One of these thinking patterns is something called all-or-nothing thinking. It is a tendency to think in extremes - I’m either all in, or all out. The problem with this type of thinking is that if you start walking down one path you can feel stuck on that path because your mindset makes you believe there is no turning back. Shifting out of all-or-nothing thinking by reminding yourself that you can pivot at any point is a useful tool and it can help you change course with greater ease.

LESSONS:

There are points of pivot available to you at any moment. You just have to be open.
All-or-nothing thinking is a pattern of thinking in extremes - All in, or All out.
Identifying all-or-nothing thinking can help you acknowledge that you have greater control to shift direction.
Remind yourself that points of pivot are everywhere. One step off course does not mean you have to keep headed down that path.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

213: Samurai is service - Claudio Alessi and the Martial Arts Mindset

Tue, 18 Sep 2018 08:30:00 +0000

What does it take to mentally conquer any challenge? This week Claudio Alessi, a man with a seemingly endless list of championships and achievements, tells Joe that all of it boils down to service. Joe Desena talk with the Swiss Ski team’s team mental coach who has over 50 years of martial arts training and is a 7 time world champion - he even won the Arm Wrestling World Cup in 1996. The principles and tactics he’s learned he adapted to create mental and biomechanics martial arts training for people with disabilities to conquer their goals. If you want results you need to balance your mental and physical and most importantly have passion! And whatever your goal - just start NOW.

LESSONS:

Balance the mental and physical aspects of your life
You must have passion to have results
Align your mentality with your challenge
It’s all about perseverance, KEEP GOING!
Set a target and go for it, then surpass it
If you believe in yourself, it’s all possible
If you have an objective, start NOW
Do something bigger than you
Give without expecting anything back
Become one with the elements of the earth to be strong: move with them

Teeter has a special offer just for our listeners. Get the Teeter with bonus accessories and a FREE pair of Gravity Boots by going to https://teeter.com/spartan/

TIME STAMPS:

0:00 Intro: listen overcome the obstacles of your mind!

0:18 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena introduce this week’s guest

2:00 Martial arts as a balance between the mental and the physical

3:00 How to teach people with handicaps to use martial art skills in everyday function

5:20 How to conquer any challenge

6:00 How to put your mentality to the race

7:45 Advice from the mental coach of the Swiss Olympic Ski Team

8:12 Teeter Break

10:47 More of the interview with Claudio Alessi

11:00 What it takes to persevere

12:35 Believe and it is possible

13:50 Becoming part of nature and the elements

14:30 Synchronize with the earth to be strong

18:48 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena discuss the interview

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

Are You Just a Clock Puncher? SPARTAN WAY ep 005

Thu, 13 Sep 2018 08:30:00 +0000

I was 19 years old and had just started working at Price Club. I was working for less than a month and was awarded “Employee of the Month”. How did it happen? Simple. I went above and beyond “normal” effort. This is something you can apply to ALL areas of life, not just your work or career. Good enough is the death of greatness.

LESSONS:

Complacency is when you find yourself saying, That’s not my job.
To achieve more in life you must be willing to do more, even if the pay off is not immediate.
Normal actions = normal results. This is also known as average. You’re a Spartan and Spartans don’t do anything with average effort or intentions. Get out there and be AWESOME.

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Aligning Behaviors and Values SPARTAN MIND ep 005

Wed, 12 Sep 2018 08:30:00 +0000

Our values are a set of principles by which we choose to live our life. Values can not only help guide us towards what we want but they can also be used as a barometer for what truly matters to us. Sometimes, however, we lose sight of our values and find ourselves engaging in behaviors that are not in alignment with our values. This can not only create a general sense of discontent but can also lead to depression, anxiety, addiction, and other significant struggles. Evaluating whether or not our behaviors are in alignment with our values is a key step to ensuring that our integrity is intact and that we are being true to what matters to us.

LESSONS:

Values: A set of principles by which you choose to live your life.
Evaluating whether or not your behaviors are in alignment with your values can help determine whether there may be internal conflict that is creating discontent.
Follow these three steps to evaluate whether or not you are in alignment:

Identify three values that matter most to you.
Ask yourself: Are my behaviors aligned with my values?
If your behaviors are not in alignment with your values, get curious about what may need to change and start to make some shifts.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

212: Be better than yesterday - Joe DeSena and David Labistour, CEO OF MEC

Tue, 11 Sep 2018 07:30:00 +0000

Mountain Equipment Co-op (MEC), is the REI of Canada whose founder wants you to be part of the company, find your purpose and GET OUTSIDE! Raised in South Africa and served in active combat in Angola, his toughest challenge was actually finding a job once he moved to Canada. In this episode we will learn how to define ourselves in difficult moments, find our purpose and how going through tough situations actually fortifies you with a more full life to “suck the marrow out of every experience.”

LESSONS:

The worst thing you’re going through in your life turns out to be the best
Structure your organization to give customers what they need
Get off the couch and out the door!
Use your profits to give back and improve your community
Success is not necessarily measured in dollars
Evaluate yourself against who you were yesterday
Be better than you were yesterday
Come out of experiences with a positive frame of mind
As a young person seek a right of passage- embrace discipline and hardship
Be of value to your country community and family
It’s not about finding happiness, FIND PURPOSE
Don’t be too scared to fail
Learn how to define yourself in difficult moments
Be able to handle tough situations and stress to have a full life
Suck the marrow out of every experience
Be ready and open for the opportunity, it’s about timing and luck
Appreciate today
Design your company to caretake the environment

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS:

0:00 Joe Desena tells you why you need to listen

0:23 Athletic Greens

0:38 Sefra, Johnny, Col. Nye and Joe get you ready

1:28 Interview with David Labistour CEO of MEC

2:15 Customers as owners of the organization

3:30 What is co-op structure

4:00 putting money back into the community to get people outdoors

4:50 stop evaluating yourself against other people

6:00 active combat in Angola

7:40 what is purpose?

8:20 how do you find passion?

9:40 how do you define yourself in difficult moments?

10:00 how handling stress leads to a more full life

10:37 Athletic Greens Break

16:55 during hard time: gas in car or buy food? ?

18:35 be ready and open for the opportunity

20:45 designing your company with ecological values

21:04 Sefra, Johnny, Col. Nye and Joe De Sena discuss the interview

LINKS:

MEC https://www.mec.ca/en/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

Why Care? SPARTAN WAY ep 004

Thu, 06 Sep 2018 08:30:00 +0000

During an interview I heard with Yanik Silver and Gary Vaynerchuk MANY years ago, I learned a favorite lesson from Gary. It had nothing to do with how fancy your website looks, how awesome your logo is, etc. It’s ALL about genuinely caring. That is the foundation and overall essence of what you do . You can’t fake it. Never take for granted the work you do and the people you impact.

LESSONS:

Take the focus off yourself and focus on helping others.
Genuinely care. You can’t fake this so there is no trick to caring.
Don’t underestimate how much you can impact someone’s life simply by being kind. It’s always nice to be nice :)

LINKS:

Gary Vaynerchuk Interview https://youtu.be/UXALV1L3Gjs

Yanik Silver Interview https://youtu.be/AMWhfhKdpL4

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Are You Ready? SPARTAN MIND ep 004

Wed, 05 Sep 2018 08:30:00 +0000

Readiness is the state of being prepared to take on a new challenge at any given time. There are two key components of being ready, 1. Your capacity to manage change, and 2. Your willingness to try new things. In this episode, learn about the stories and beliefs that you have about yourself as it relates to these two things and how they may be creating a barrier to being ready.

LESSONS:

Readiness is built from two key components:
1. Your capacity to manage change.
2. Your willingness to try new things.
Understanding the stories/beliefs that you have about yourself as it relates to these two components will help identify it there are barriers to you being ready.
You can easily shift your mindset about being ready by using more positive language about both change and trying new things.
1. “I don’t do well with change” --> “I don’t like change but I can manage it.”

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Production Team: Heather Knox, Knox Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

2018 Spartan

211: AMANDA SULLIVAN How to become your own hero SPARTAN UP

Tue, 04 Sep 2018 08:30:00 +0000

She was run over TWICE & still runs with a smile, Amanda Sullivan will teach you to be the candle that banishes darkness. Amanda is someone who runs into the fire, she has worked with little girls who have been sex trafficked, orphans and refugees from areas of natural disaster and conflict, and was hit by a car … twice. Her previous experiences fortified her with a remarkably resilient baseline, her infectious smile and enthusiasm reminds us to “be the hero your waiting for,” and that we all must rise above our circumstances and reignite our inner flames.

LESSONS:

Stop waiting be be rescued, rescue yourself!
Don’t live in the glory days of the past, be present
Live on your own terms
You are in control of your attitude and what you fuel your mind/ body/ soul with
Fight back again adversity
Rise above your circumstances
Ignite your inner flame, fight the darkness
You’re capable of far more than you think
Train your soul by training your mind

Teeter has a special offer just for our listeners. Get the Teeter with bonus accessories and a FREE pair of Gravity Boots by going to https://teeter.com/spartan/

TIME STAMPS:

0:00 Hosts intro

1:45 Being run over

3:00 Contemplating suicide

4:45 Living on her own terms

5:45 Signing up for a 5k

6:40 Teeter Break

9:00 Two accidents not one

10:30 Feeling desperate

11:00 Mom as her hero

11:55 You’re in control, fight back against adversity

13:00 Life is hard, when you accept that it becomes easier

14:00 Caretaking for her mother: through dying showed her how to live

15:45 Being capable of far more than you think- train your soul

16:20 Sefra, Johnny, Col. Nye and Joe De Sena discuss the interview

LINKS:

Amanda Sullivan on Facebook www.Facebook.com/AmandaSullivanSmiles

Amanda Sullivan on Instagram www.Instagram.com/Crutching_Tigress

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

Why Read? SPARTAN WAY ep 003

Thu, 30 Aug 2018 08:30:00 +0000

Want to change your life? Books can, especially GREAT books. If you have the common thought of I’m too busy to read, try this simple rule: Just read 2 pages a day. I prefer reading at night but morning, afternoon or night is up to you. 2 pages takes less than 5 minutes and will calm you before going to sleep.

LESSONS:

Read daily or almost daily.
If reading at night, do not read books that cause you to overthink or stress. Choose books that are calming and help you fall asleep easily and more relaxed.
Set a goal of 2 pages minimum.
Don’t wait to take action only when you finish the book. Take action the next day if you read at night. If you read in the morning, take action that day.

LINKS:

Education of a Bodybuilder http://a.co/ehzOYOw

Awaken The Giant Within http://a.co/ey2VbHj

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

What's in Your Sandbag SPARTAN MIND ep 003

Wed, 29 Aug 2018 08:30:00 +0000

We all carry around wounds, grievances, and past hurts. Some of these are from decades ago while others may be more recent. If we aren’t paying attention what these are they can weigh us down - impacting our choices, behaviors, and relationships. In this episode, learn how to take a look at what’s in your sandbag, understand and explore the wounds and grievances that may be impacting you the most, and identify ways to attend to them carefully.

LESSONS:

Your past wounds and grievances can impact your choices and relationships in the present, especially if you are not paying attention and trying to ignore them.
When you pay attention to these wounds and grievances they are less likely to weigh you down.
A good technique to use to understand what’s in your sandbag is to ask yourself these three questions:
1. What wounds am I carrying around with me?
2. Which wounds might I need to let go of?
3. Is there someone I need to loop in so that I can begin to heal?

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Production Team: Heather Knox, Knox Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

210: 7 Marathons, 7 Continents in 7 days at age 66 with Robert Owens

Tue, 28 Aug 2018 08:30:00 +0000

7-7-7 World Marathon Challenge: Seven marathons, seven continents in seven days and that’s just the tip of the iceberg for this sixty-six year old! Robert and Johnny talk this week about what it means to build a “win” into each day and when faced with struggles and challenges do you “suck your thumb, or suck it up?!” As a former Special Ops Pararescueman, Owens has lived his life for others and along the way has inspired everyone that the older you get the fitter you can be and the harder challenges you can conquer.

LESSONS:

You don’t have to age decrepitly
Who your friends are influences your future
A strong why keeps you going
Program a “win” into each day
Help people and let them help you
Have “encouragers” in your life
Everyday we have choices - ask: does it make you or break you?
Don’t run from the pain, it helps you grow. There is no victory without struggle.
Do you suck your thumb or suck it up?

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS:

0:00 Hosts intro

1:20 interview with Robert Owens begins

2:45 deciding to grow stronger as you age

4:00 strength training regimen

5:30 challenge accepted

7:45 the Seven, Seven, Seven

9:30 Antarctica to South Africa: 2 marathons in the same day

11:30 how your friends influence your future

13:00 what are you tired of? What do you want to change?

13:45 programming “wins” into your day

14:12 Athletic Greens break

18:11 who are the encouragers in your life?

19:00 helping people is as great as the win

21:00 the benefits of struggle

26:45 training for Pararescue

28:50 Sefra, Johnny, Col. Nye and Joe De Sena discuss the interview

LINKS:

Robert Owens https://www.roberthamiltonowens.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

Do You Need Better Friends? SPARTAN WAY ep 002

Thu, 23 Aug 2018 08:30:00 +0000

You’ve heard the phrase, You are the average of your 5 closest friends. Well, this isn’t news. It’s been implemented in the business world, the Military and even Presidents have used this “mastermind principle” to make one another better. Here’s how:

LESSONS:

Surround yourself with people who make you better and vice versa.
Invest in yourself. This creates “skin in the game” and you are more willing to take action with your new information.
Do a self audit. Is your environment supporting your goals and helping you achieve more in life?

LINKS:

Joe Polish Interview https://youtu.be/yDGu8k0XyHk

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

“Think and Grow Rich” http://a.co/h3XqppW

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

2018 Spartan

How to Flip Failure SPARTAN MIND ep 002

Wed, 22 Aug 2018 08:30:00 +0000

Failure is part of the human experience. We all fail. When we see failure as negative, we are not only less likely to challenge ourselves but we are also more likely to get weighed down by the experience. If you begin to consider failure as both purposeful and positive, you can gain extraordinary wisdom and growth. In this episode, learn which questions can help you flip failure upside down so that the experience works to refine you rather than define you.

LESSONS:
• Failure happens to all of us.
• When you see failure as purposeful you can learn and grow from it.
• Ask yourself these three questions when you experience failure so that you can gain the most from the experience:
1. What wisdom can I gain from this?
2. What does this failure mean about me that I need to pay attention to?
3. How does this failure refine me?

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Production Team: Heather Knox, Knox Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

2018 Spartan

209: Joe and Jason Treu | What is REALLY holding you back?

Tue, 21 Aug 2018 08:30:00 +0000

Find out why Joe De Sena calls this executive coach, the Human Whisperer. Jason helps people to gain self-awareness, to discover blind spots and identify past traumas that are hindering that leap from being a 1 billion dollar company to a 5 billion dollar company. What simple adjustments can you make in your life and in your corporations to stop living in peaks and valleys? Here are some “recipes and anecdotes to avoid rock bottom,” and realize your true potential.

LESSONS:

Ask others to rate your relationships with them on a scale from 1-10 Note your external vs. internal scoreboard Listening is as important as being heard Try talking last in a meeting Share, open up and interact with people Trace back to time you didn’t feel “enough,” understand it. Ask yourself, when your doing anything, why you’re doing it? Get to “emotional core,” stop hiding, ask questions The only bad workout is the one you don’t do Take a leap of faith in your life

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS:

0:00 Hosts intro

1:25 Interview begins

3:00 how to go from millions to billions

3:45 what do you do at rock bottom

4:45 how to be vulnerable as a CEO

6:20 phases of being broken as part of life

8:30 sustaining new patterns

9:45 how do you shift a paradigm

10:30 breaking bad eating habit patterns

16:00 recipes and anecdotes to avoid rock bottom

18:00 why Joe does burpees

23:20 Sefra, Johnny, Col. Nye and Joe De Sena

LINKS:

More about Jason https://jasontreu.com/

His Book https://www.amazon.com/Social-Wealth-Extraordinary-Relationships-Transforming-ebook/dp/B00N9CA1QY)

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

Do You Know Your True North? SPARTAN WAY ep 001

Thu, 16 Aug 2018 08:30:00 +0000

Joe and Zach get together to record the first ever Spartan Way episode while discussing a favorite topic at Spartan, Finding Your True North. Your True North is all about discovering your WHY? Why were you put on this earth? What is the 1 thing you are so passionate and excited about that you can keep doing for the next 25 years?

If you’re unsure what your True North is, don’t worry! Zach & Joe discuss the different ways you can discover your True North. Sometimes you find your True North and other times, it finds you. Enjoy the show!

LESSONS:

What are The Questions & Lessons to ask yourself to help find your True North?
What is Joe’s “shotgun approach” to finding your True North?
Finding your True North requires getting out there and doing work, making mistakes and experimenting.
What is the The BIG lesson Zach learned from Dan Sullivan of Strategic Coach?
Ask yourself the question, What will keep you excited for the next 5, 10 or 25 years?

LINKS:

Dan Sullivan Strategic Coach https://www.strategiccoach.com/

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

What is Emotional Acuity? SPARTAN MIND ep 001

Wed, 15 Aug 2018 08:30:00 +0000

As much as you may want to, you can’t actually control which emotions arrive at any given time. You can, however, control how you respond to them when you are tuned in and paying attention. Becoming more aware of your emotional state gives you greater agency over your choices, behaviors, and ways of relating. In this episode, learn a simple three-step process that can help you increase your emotional acuity and become more intentional with how you choose to respond.

LESSONS:

We must be increase our emotional acuity if we want to be intentional with our choices.
Tuning in to your emotional state is similar to tuning in to your physical state.
A three step-process can help to increase your emotional awareness:
1. Where Am I Feeling? : a full body scan to check-in with the physical sensations of your emotions.
2. What Am I Feeling? : expand your emotional vocabulary and use more descriptive words to identify which feeling is arriving.
3. How Do I Want to Respond? : make intentional choices with how to move forward with greater awareness of the emotion that is at play.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Production Team: Heather Knox, Knox Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

208: Sanjay Rawal | RUNNING TRANSCENDENCE

Tue, 14 Aug 2018 08:30:00 +0000

What does it take to hunt an antelope barefoot in the Kalahari Desert? Run 3,100 miles around the same ½ mile block in Queens, New York for 52 days straight? Or become a Marathon Monk that must complete 1,000 days of consecutive running or be put to death? Find out how this inspired Joe to start Spartan and the persistence and perseverance witnessed through the lens of documentary filmmaker Sanjay Rawal who believes our “first form of prayer was with our feet- when we hunted, we followed animals, we tracked, we foraged…” learn from these cultures of endurance how inner progress can lead you to transcendence.

LESSONS:

Get joy from the pain
Humans have a primal connection to the earth through movement- running, hunting, hiking was a part of everyday life- KEEP MOVING !
Self transcendence comes through perseverance and persistence
Track your inner patterns - choose trajectories to catch what your hunting for
“Happiness is solely dependent on your physicality - if you’re not challenging yourself physically you’re not challenging your mind and heart”

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS:

3:00 What inspired Joe to start Spartan

5:00 find transcendence through movement

6:45 the San Bushmen of Botswana

8:00 how does man persistence hunt in the desert

9:30 how do you track antelope ?

16:30 what was humans original religion?

18:20 what is the transcendence run ?

LINKS:

3100 Run and Become Film https://3100film.com/

3100 Film on Facebook facebook.com/3100film

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

207: Tom Bilyeu | YOU CAN DO ANYTHING WITH THIS MINDSET

Tue, 07 Aug 2018 08:30:00 +0000

Can you change the way you think? This week’s conversation is all about how to change the way you think about what is possible and how to create “the most empowering place on earth.” Joe on his perpetual QUEST to rip people off the couch, talks with Impact Theory’s Tom Bilyeu about creating a media platform that empowers people to leverage their behaviors. The idea is to meet you where you are - with your nutrition and your mind. In this episode explore the “why” of suffering, the disruptive power of narrative and remind you that “you are what you do habitually.” Find out how Tom plans to make you better.

LESSONS:

Dont be less of what you could be- work your way to success
Utilize the Growth Mindset: learn, grow, get better and read a lot
Impact takes time
Intelligence isn’t a static unchangeable thing
Build something you are all passionate about
Building a community is the best marketing of all time
Leverage people’s behavior rather than trying to change it
IT’S ALL ABOUT MINDSET
What you build your self esteem around really matters
You are what you do habitually
CRUSH A.N.T.S. (Automatic Negative Thoughts) - Dr. Daniel Amen

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS:

2:00 if you work hard will your efforts be rewarded ?

4:00 how to change your mindset

6:20 being too stupid to quit

8:00 learning the ways of a startup

9:00 what is success?

13:00 does suffering break people?

17:00 how to meet people where they are at

LINKS:

Impact Theory https://impacttheory.com/

Quest Nutrition https://www.questnutrition.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

206: Peter Jackson | Infinite Collaboration

Tue, 31 Jul 2018 08:30:00 +0000

Feed your mind, shoot for the long odds, look for mentors and draw your ideas out with us at Dodgers Stadium. What does it take to succeed in the software industry? Peter thinks it’s “timing, tenacity, execution and when you’re getting out.” We explore what an infinite blank canvas for intuitive collaboration on the cloud looks like with the founder of Bluescape. It has revolutionized the way that the federal government, movie, real estate industry and nomadic remotely located entrepreneurs all over the world collaborate digitally. Like Peter said, “when your an entrepreneur you have to think like your going to the majors- get up earlier than everyone else and come home later!”

LESSONS:

Learn how to read people using ALL your senses
It’s all about timing, tenacity, execution and demand
You are the brand of your organization
Feed your mind to be a good leader
Design your business to decrease turnover
Collaboration is key - technology can help when working remote
You need mentors
Think like your going to the majors: get up early, come home late

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS:

2:30 using all your senses to read people

4:30 techniques for emerging markets in software

5:45 surviving Kuwait

7:00 what does it take to succeed

9:00 feed your mind

10:00 how to design your business

14:30 what is Bluescape?

20:00 Mentor network and “pain stories”

24:00 lonely time in startup world

LINKS:

Bluescape https://bluescape.com

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

205:Brian Scudamore | Built a Fortune with Garbage

Tue, 24 Jul 2018 08:30:00 +0000

Founder of 1-800-GOT-JUNK? WOW 1 DAY PAINTING, You Move Me, and Shack Shine- Brian shifted the paradigm of “ordinary home services and turns them into exceptional experiences.” This week Joe discusses some shady junk removal of his own, learns the Painted Picture Method of envisioning your vision & how a high school dropout stuck with his not so sexy business to disrupt a market and make it a multimillion-dollar franchise. One man’s trash is another man’s treasure !

LESSONS:

Things take time !
Be relentless
Believe in a future vision
Utilize free press
Systematize, franchise & scale

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS:

2:00 Do you take your dad’s advice?

5:20 How to systematize, franchise & scale

6:25 The Painted Picture

7:30 The Age of Storytelling

LINKS:

https://www.o2ebrands.com/

https://www.forbes.com/sites/brianscudamore/#19e5588e70d3

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz & Sefra Alexandra

204: Brendan Murphy | The Creative Connector

Tue, 17 Jul 2018 08:30:00 +0000

From the art of the trade on Wall Street to the trade of art beyond canvas - Brendan Murphy entices you with his positive energy, imagery and outlook on life. A prior professional basketball player in Europe and member of the elite Malibu Mob, he believes his greatest currency is his network of friends.

LESSONS:

Don’t be afraid to pivot
Think broadly
Embrace the unknown
LIFE IS LIQUID
Get rid of devices and be in the moment

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS:

2:50 The currency of friendship

9:00 A broad pivot: Wall Street to wall art

13:00 Jump in and take the next steps

15:30 To get clarity put your devices down

LINKS:

https://www.brendanmurphyart.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz & Sefra Alexandra

203: Rich Roll | Plant Powered Athlete

Tue, 10 Jul 2018 08:30:00 +0000

One of the World’s Fittest Men, began his journey to health at 39. As a full-time ultra-endurance athlete, Wellness Evangelist & plant-based nutrition advocate- he believes we all must “be more audacious in our aspirations.” On this episode he allows us to rethink our relationship with nutrition, our obsession with protein and how to access our “vast reservoirs of untapped potential.”

LESSONS:

Ask yourself what you want your life experience to be
Always strive to maximize your potential
Don’t let perfection be the enemy of progress to your fitness and nutrition

Mood Follows Action: train yourself to be consistent regardless of your emotional state
Don’t be afraid to set goals that scare you

TIME STAMPS:

6:30 : “Plant based diet isn’t just celery & carrots”

7:15 : How to promote longevity

11:00 : Are you a fan of moderation or prone to extremes?

12:20 : An existential crisis at 39 years old: being pudgy & a heart scare

12:45: Recalibrate your relationship with food, nutrition & fitness

13:15: Rehab for food: a seven day juice cleanse

14:25 Understanding the growth and evolution of plant based diets

LINKS:

Official website:

http://www.richroll.com/

Link to Rich Roll podcast:

http://www.richroll.com/category/podcast/

Rich Roll’s book Finding Ultra

http://www.richroll.com/finding-ultra/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

202: Frank Ferrante | May I Be Frank

Tue, 03 Jul 2018 12:04:17 +0000

LESSONS:
1. You must be ready to receive help. Someone could be willing to help you, but if you're not ready to receive it you will miss it.
2. You never know when what you say may have a profound impact on someone.
3. Life is not linear.
4. Success is not something someone gives you, it's a feeling that comes from within.

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

LINKS:

More ABout Frank Ferrante https://www.mayispeakfrankly.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye with special guest this week Zach Even-Esh

Synopsis – Matt Baatz

201: Barry Hearn | Seize Opportunity

Tue, 26 Jun 2018 08:30:00 +0000

Just START, a message from boxing promoter Barry Hearn that can’t be emphasized enough. This episode deserved an encore because we cannot overemphasize the importance of not taking your life for granted. Life is a gift, you must not abuse it. Hearn wanted to be a heavyweight boxing champion, but his path lead him to be a promoter instead. His own passion seem harsh at times, but that’s only testament to how strongly he believes in the power of the individual to create a meaningful life.

Lessons:

At first take a scattergun approach in life; don’t set limits and then hone in on your passion.
Start an hour earlier and end an hour later.
Champions are impressive, but the people at the back of the field who refuse to give in may be even more impressive.
4. Life is a gift, do not squander it!

Links: Matchroom Sport: Home http://www.matchroomsport.com/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

200: Joe and Courtney De Sena | Life the Spartan Way

Tue, 19 Jun 2018 08:30:00 +0000

For 200 episodes Joe and the podcast team have been seeking the secrets to living the Spartan Way. This week Col. Nye turns things around asking Joe what that process has taught him, and then he digs in and asks Joe’s wife Courtney if all this stuff is for real. Courtney doesn’t make many public appearances, so you won’t want to miss this one. Hear what happened when she spotted an eccentric barefoot runner in a wetsuit running in her direction. Clearly, she’s a true Spartan!

This week’s show takes place at the scene of Spartan Agoge 009 in Pittsfield, VT. Joe, the Col. and special guest Zach Even-Esh talk about some of their favorite takeaways and how they inspired Joe’s new book The Spartan Way.

Lessons:

You were born with all the tools you need to get through life. You don’t necessarily need any new ones.

Practice adversity.

Be passionate, but have fun.

Links: The Spartan Way | Joe De Sena | Macmillan

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs FREE when you order at https://athleticgreens.com/spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye with special guest this week Zach Even-Esh

Synopsis – Matt Baatz

199: Zach Anner | If at Birth You Don’t Succeed

Tue, 12 Jun 2018 08:30:00 +0000

“Lucky” to have cerebral palsy? That’s what Zach Anner says in what is unexpectedly our funniest podcast episode yet! Most people work all their lives to become comfortable asking for help and showing the world their true selves, weakness and all. Zach Anner skipped all that. Using what he’s learned he created and stars in his own YouTube show “Workout Wednesdays,” in which he shows how spectacularly he can fail and shares what he calls “inspirational jokes.” It’s disarming, inspirational, genuine and really funny! He has parlayed his compelling voice into a memoir, If at Birth You Don’t Succeed, and as a writer on an ABC sitcom “Speechless.” Anner may fail at many things, but he is masterful at being himself.

Lessons: 1. A visible disability can be a gift in that it’s a route to greater authenticity.  2. With the right perspective, terrible experiences can be transformed into great stories.  3. Failure blazes an alternative route to success. 

LINKS: If at Birth You Don't Succeed http://ifatbirthyoudontsucceed.com/ Workout Wednesdays https://www.youtube.com/user/ZachAnner Zach on Facebook https://www.facebook.com/zachannerfanpage/ Zach in Instagram https://www.instagram.com/zach.anner/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

198. Mark Divine Unbeatable Mind

Tue, 05 Jun 2018 08:30:00 +0000

What makes a true warrior? SEALFIT founder Mark Divine brings mindfulness, strength and a holistic perspective to success. Joe and Mark talk about the value of ritual as a means to shed distractions and turn inward. It’s a way to reach your higher self, to feel oneness with the world and live according to your principles. Humanity needs each person, so it is your human obligation to take the best possible care of yourself - mentally and physically. What steps to Joe and Mark suggest? Listen and learn.

Lessons:  1. A meditation practice elevates your perspective.  2. Physical, mental and spiritual growth should not be separated. 

Links: SEALFIT https://sealfit.com/ BURPEES FOR VETS www.couragefoundation.net UNBEATABLE MIND https://unbeatablemind.com/ Mark Divine’s Book “The Way of the Seal” https://www.amazon.com/Way-Seal-Mark-Divine/dp/1621454037/ref=sr_1_1?ie=UTF8&qid=1528125646&sr=8-1&keywords=way+of+the+seal

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

197: There is always a way in through the third door | Alex Banayan

Tue, 29 May 2018 08:30:00 +0000

To hear “Come on down!” on the Price is Right isn’t just about luck or persistence, it’s also about a secret. That secret is the third door. When Alex took a hard left turn in life, leaving the path through medical school that his family had anticipated since his birth and started working on a book about the underpinnings of success, he found that door. He set out to write the book he needed to read. The irony is that he figured out as much on his JOURNEY to interview successful people as he did from the luminaries themselves. Though there is no substitute for first-hand experience, Banayan has a lot of wisdom to share about hacking success.

This is a great story and features a guest appearance from our friend Cal Fussman.

Lessons: 1. The writing’s on the wall; you just don’t think it’s for you.  2. Go knock on people’s doors. Literally.  3. There are three doors in life: the one you wait in line for hoping to get in, the VIP entrance for the privileged, and the third door. There’s always a way in if you look for it. 

Links: More about Alex Banayan and “The Third Door” http://www.alexbanayan.com/ Alex on Twitter https://twitter.com/AlexBanayan Alex on Instagram instagram.com/alexbanayan/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

196: Gabby Reece| Athlete, Model, Mother, and Guru

Tue, 22 May 2018 08:30:00 +0000

Star volleyball player Gabby Reece’s is one half of a power couple with husband Laird Hamilton. The wisdom she’s gained as a public figure, a pro & Olympic athlete, a sports model, a mother, and as partner to an alpha guy like Laird caused our podcast team to nickname her “Yoda.” Gabby has an unexpected message of accepting and nurturing people as they are and how they choose to define their objectives. She may have even shifted Joe’s paradigm, but we doubt it, yet there’s a good chance she’ll adjust yours.

Although we would have loved interviewing her husband Laird too, serendipity had him rescuing Hawaiians from floods brought on by torrential rainfall and that meant we received “Yoda’s” wisdom uncut.

Lessons: 1. It can be a show of strength to let someone else take the lead.  2. Your kids are not hearing you or listening to you, but you can be certain that they’re watching you.  3. Another interpretation of “the meek shall inherit the earth” is that they all had swords, they just didn’t unsheath them.  

LINKS: More about Gabby Reece http://www.gabriellereece.com/ XPT Life xptlife.com Laird Superfood Creamer https://lairdsuperfood.com Gabby Reece Facebook https://www.facebook.com/OfficialGabbyReece Gabby Reece Twitter https://twitter.com/gabbyreece Gabby Reece Instagram https://www.instagram.com/gabbyreece/

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

195: The Ice Man Wim Hof Embraces Life Fully

Tue, 15 May 2018 08:30:00 +0000

The Ice Man, Wim Hof, is crazy for life. He embodies Spartan values: becoming comfortable being uncomfortable, changing your point of reference and finding your true north with passion. Not surprisingly, he shares Joe’s enthusiasm for cold showers, though he suggests to start with a 30 second one. His methods are unique even as his message is conventional, still it cannot be stressed enough: Nature is our ultimate mentor. If this is the first time you’re hearing Wim Hof’s theories, prepare for a rush.

Lessons: 1. Real comfort is achieved through gradual exposure to the elements and letting the body adapt.  2. Breathe fully and believe you are the master of yourself.  3. You need to optimize both your body and mind to reach your true potential. One doesn’t work effectively without the other. 

LINKS: The Wim Hof Method https://www.wimhofmethod.com/ Wim Hof Facebook https://www.facebook.com/icemanwimhof Wim Hof Twitter https://twitter.com/Iceman_Hof Wim Hof Instagram https://www.instagram.com/iceman_hof

AFTERSHOKZ: This episode is brought to you by AfterShokz open-ear headphones. Visit http://spartan.aftershokz.com/ for $30 off a wireless pair.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

194: Yanik Silver | Can you name the 6 key lessons?

Tue, 08 May 2018 08:30:00 +0000

What do you want to do with your time on this planet? Yanik Silver has taken this question and applied it to his business, Maverick 1000, harnessing entrepreneurial energy to make a difference in the world. But you’d be mistaken to think it’s only outcomes that matter. Silver has researched and discovered methods to find joy scrubbing the burnt in grease from a pot and direction in a world full of “self help” gurus. He bases his life and work on an experimental approach which includes study, meditation, games, journaling and some inspired doodling. How can you better focus on the journey and true north? This Spartan Up episode provides a map. Can you name the 6 big lessons in this episode?

Lessons: 1. Find your center of balance in which you take action but still allow things to happen.  2. Experiment: try things on long enough to see of they fit into your life.  3. Journal: to add coherence to your life, to help you focus your monkey mind, to make you happier.  

Links: Maverick1000 https://maverick1000.com/ Evolved Enterprise www.EvolvedEnterprise.com

This episode is brought to you by FOUR SIGMATIC. Join the mushroom coffee revolution and save 15% using promo code SPARTAN http://foursigmatic.com/spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

193: Lukas Cash | Just Don’t Be Fake

Tue, 01 May 2018 08:30:00 +0000

How can lacrosse build a strong sense of self and propel young women to a winning attitude? Lukas Cash, in his extensive and successful lacrosse and leadership camps has found a way. He has a simple, straightforward but effective message to impart to young people. The key is to get them asking the right questions consistently so that they can resist the constant lure of peer pressure. What exactly are those questions that will raise you to the top of your game? Find out this Spartan Up episode. How can lacrosse build a strong sense of self and propel young women to a winning attitude? Lukas Cash, in his extensive and successful lacrosse and leadership camps, has found a way. He has a simple, straightforward but effective message to impart to young people. The key is to get them asking the right questions consistently so that they can resist the constant lure of peer pressure. What exactly are those questions that will raise you to the top of your game? Find out this Spartan Up episode.

Lessons:

1. Find out what your scare point is and start there. 

2. Develop of strong sense of yourself and check in frequently to ensure you stay the course. 

3. Start building a sense of confidence early in life since it’s more difficult to change later on.

Link: Revolution Lacrosse http://www.revolutionlacrosse.com/

This episode is brought to you by AfterShokz open-ear headphones. Visit http://spartan.aftershokz.com/ for $30 off a wireless pair.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/Spartan Up on Twitter https://twitter.com/SpartanUpPod

192: Luis Escobar | A Running Life

Tue, 24 Apr 2018 08:30:00 +0000

Luis Escobar has made a life around distance running. He has run with the Tarahumara who run as a way of life and with homeless people using running to get “back on their feet.” If his name sounds familiar, he’s also the ultrarunning photographer featured in Born to Run, by Chris McDougall. In this episode we ask him what it is about ultra running that draws him, about his trip to Copper Canyon, Mexico, about the Tarahumara, and about the obstacles we all face in life.

Lessons: 1. Obstacles are what you see when you take your eyes off the goal.  2. When it feels like it’s over and you get up and keep moving, that’s when the magic happens.  3. People who still live steeped in tradition and culture and who don’t espouse material values are not poor. They often live a rich life.  

Links: Back on My Feet https://www.backonmyfeet.org/ All We Do Is Run http://www.allwedoisrun.com/ Luis Escobar on Instagram https://www.instagram.com/luis_escobar/

This episode is brought to you by FOUR SIGMATIC. Join the mushroom coffee revolution and save 15% using promo code SPARTAN http://foursigmatic.com/spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

191: Mark Rampolla | Coconuts, Fear and Entrepreneurship

Tue, 17 Apr 2018 08:30:00 +0000

What’s the connection between Mark Rampolla, Joe De Sena & Coconut water? It begins with dysentery, giardia and an ultra race in Fiji. Joe experienced all three and coconut water saved him. Mark Rampolla, founder of Zico, was introduced to coconut water in the Peace Corps and Coconut water changed his life too when he decided it would be the vehicle for his next chapter in life. Why coconut water? In this episode hear how he found his true north, stayed the course, and about the natural power of coconut water. Is it possible to create a life that includes great family, a successful business and a positive impact on the world? Let us know what you think after this episode.What’s the connection between Mark Rampolla, Joe De Sena & Coconut water? It begins with dysentery, giardia and an ultra race in Fiji. Joe experienced all three and coconut water saved him. Mark Rampolla, founder of Zico, was introduced to coconut water in the Peace Corps and Coconut water changed his life too when he decided it would be the vehicle for his next chapter in life. Why coconut water? In this episode hear how he found his true north, stayed the course, and about the natural power of coconut water. Is it possible to create a life that includes great family, a successful business and a positive impact on the world? Let us know what you think after this episode.

Lessons:

1. If you’re doing something you love, making a positive impact on the world and meeting your definition of success, then you a win. 

2. Burn your ships: when you’re doing something big, don’t allow a way to back out.

3. To overcome fear write your limiting beliefs down then refute them one by one. 

Links: Mark Rampolla & PowerPlant Ventures http://powerplantvc.com/about/mark-rampolla/“High-Hanging Fruit” by Mark Rampolla https://www.amazon.com/High-Hanging-Fruit-Build-Something-Great/dp/0399562125Zico http://zico.com/get-to-know-us/

This episode is brought to you by AfterShokz open-ear headphones. Visithttp://spartan.aftershokz.com/ for $30 off a wireless pair.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/Spartan Up on Twitter https://twitter.com/SpartanUpPod

190: Ryan Michler on Strength and Humility

Tue, 10 Apr 2018 08:30:00 +0000

What does it mean to be a man? Ryan Michler, creator and host of the “Order of Man” Podcast, is studying that question. He’s not doling out advice from a pedestal, but from a near decade long struggle to get his life, and marriage, in order. One thing he discovered was that the best men don’t put up a front of invincibility. Do the things that scare you, not to convince yourself that you’re brave and valorous, but because this is the fast track to growth and self knowledge. Find out exactly what it takes to be a great human, this Spartan Up! What does it mean to be a man? Ryan Michler, creator and host of the “Order of Man” Podcast, is studying that question. He’s not doling out advice from a pedestal, but from a near decade long struggle to get his life, and marriage, in order. One thing he discovered was that the best men don’t put up a front of invincibility. Do the things that scare you, not to convince yourself that you’re brave and valorous, but because this is the fast track to growth and self knowledge. Find out exactly what it takes to be a great human, this Spartan Up!

Lessons: 1. If you want to help others, start by getting your own house is in order.  2. The position of strength is one of humility: knowing what you don’t know, admitting it, and being eager to learn.  3. Give yourself permission to experiment, to fail and grow through the process.  Links: Order of Man - http://www.orderofman.com/

This episode is brought to you by FOUR SIGMATIC. Join the mushroom coffee revolution and save 15% using promo code SPARTAN http://foursigmatic.com/spartan

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/Spartan Up on Twitter https://twitter.com/SpartanUpPod

189: Living in the Marvel Universe | Mindy Hamilton

Tue, 03 Apr 2018 08:30:00 +0000

With eight thousand characters in Marvel Comics’ universe, even if you’re a rabid comic fan, you probably haven’t scratched the surface of their offerings. We talk with Mindy Hamilton, the SVP of global partnerships at this time honored brand, now under the mega company Disney. She started on her career track at a very young age when she assumed the editorial responsibilities of a newspaper she started with her friends. That love of collaboration and a passionate curiosity, helped drive her on the meandering and unexpected path to her current position. She shares what she’s learned along the way:

Lessons: 1. To effectively connect to your work, get tactile with it.  2. Don’t live in shame; move on.  3. Be a receptive listener; don’t always try to push your agenda, a common mistake.  LINKS: Link: Marvel.com

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

188: Ian Adamson | On Being Exceptional

Tue, 27 Mar 2018 08:30:00 +0000

Will OCR be an Olympic sport? Ian Adamson wants to change lives and he approaches the Olympic initiative as an “incredible opportunity”, not as the “insurmountable Everest” it could appear to be. As Adamson is also one of the most successful adventure racers of all time, the challenge is in capable hands. This week, we ask Adamson what it takes to be exceptional, why some are driven to be, how a team can exceed the ability of its weakest member and more. It’s not in the genes. It’s not in the stars. It’s something within everyone’s reach. Find out what this week.

Lessons: 1. A good team is FASTER than its weakest link.  2. Excelling at sport is about summoning the innate abilities that make you human, and not exceptional.  3. Mastering a sport is a kind of path to enlightenment: the journey starts out physical but evolves into emotional and, at its highest level, spiritual.  

LINKS: About Ian Link: https://ianadamson.com/ About World OCR https://worldocr.org/

This episode is brought to you by FOUR SIGMATIC. Join the mushroom coffee revolution and save 15% using promo code SPARTAN http://foursigmatic.com/spartan

Spartan Life article from this episode “Is Eathing Fat Bad for You? Or Good?” https://life.spartan.com/post/should_you_eat-fat

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

187: The Fast Eat the Slow | Lance Collins

Tue, 20 Mar 2018 08:30:00 +0000

In sports and energy drinks Lance Collins is the top of the heap. How did he get there? By being fast, funded, cutting edge, and well branded for the last three decades. And, critically, by being passionate enough to have a near single minded purpose. He has made great fortunes and launched successful products time and again. What keeps him coming back for more? Listen and learn what makes Lance tick this week on Spartan Up!

Lessons:

1. It’s not the big that eat the small, it’s the fast that eat the slow. 

2. Whatever your million dollar idea is, it must be disruptive. Don’t be a me too. 

3. Above all, if a product isn’t eye catching the rest doesn’t matter.  

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/Spartan Up on Twitter https://twitter.com/SpartanUpPod

186: Would you leave everything to sail around the world? Caspar Craven

Tue, 13 Mar 2018 08:30:00 +0000

He sailed around the world, twice; the second voyage with his young family in tow. And in spite of starting a crabbing business in his teens and several other ventures throughout his adulthood, his expeditions are where Caspar Craven learned, along with his family, some of the most vital lessons in life, not the least of which is how to be alive. The most important skill they learned on the high seas through their many adventures is emotional resilience. Hear how they cultivated that resilience and how you can too on this episode of Spartan Up.

Lessons:
1. Teach resilience by modeling resilience. 
2. Integrative learning through following a passion through all its aspects (math, science, humanities, etc.) can be a more effective teaching tool than learning each discipline in isolation and without context. 
3. Talk about what you want to do all the time until it becomes vivid and real to you, then figure out how to do it.  

Link:
Caspar Craven http://www.casparcraven.com/
READ his book”Where the Magic Happens” : http://amzn.to/2GnlmCh
Caspar Craven on Facebook https://www.facebook.com/CasparSpeaking/
Caspar Craven on Linkedin https://www.linkedin.com/in/casparcraven/
Caspar Craven on Twitter https://twitter.com/casparcraven

This episode is brought to you by FOUR SIGMATIC. Join the mushroom coffee revolution and save 15% using promo code SPARTAN www.foursigmatic.com/spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
GUEST VIDEOGRAPHY - IRONHEART STUDIOS

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

185: Marla Sweeney and Amelia Boone teach you to crush your excuses

Tue, 06 Mar 2018 09:30:00 +0000

At age 70 she tried her first Spartan Race. At seventy two years old, 16.7 miles, five thousand feet of climbing at nearly two miles above sea level, she crossed the Lake Tahoe Spartan Race Championship finish line. For Marla Sweeney, this was the twenty third time in almost as many months of crossing that line. She started this endeavor while still managing pain from a head on car accident. Is that inspiring enough for you? Marla doesn’t consider herself special and will crush all your excuses. We celebrate her and all other strong women on International Women’s Day on March 8th!

Lessons: 1. Compartmentalize. Find a way to break down big goals in tiny ones and tick them off one by one. Repeat.  2. There’s always a way to adapt but you won’t find it sitting down.  3. Get your whole family involved. You’ll strengthen bonds and have a support system.  

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

http://spartan.com/185

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye AND guest host this week Amelia Boone

Synopsis – Matt Baatz

184: Steve Lulek wilderness survival instructor and guide

Tue, 27 Feb 2018 09:30:00 +0000

Want to find your purpose? Go outside! That’s the sage advice from Steve Lulek, wilderness survival expert and adventure guide. Are we meant to live the bulk of our lives cloistered in cubicles, driving in steel boxes and staring at screens? How can we reverse these cultural norms in order to reconnect to the outdoors and ourselves in the process? This week Joe and Steve explore our true natures.
Lessons: 1. When you find who you are, it’s easy to let go of the things that don’t fit.  2. Reframe adverse outdoor conditions into something to enhance the adventure. There’s no excuse not to go outside.  3. Feel overwhelmed? Sit silent in nature and observe to reground yourself.

Links: Green Mountain Rock Climbing http://www.vermontadventuretours.com/
This episode is brought to you by FOUR SIGMATIC. Join the mushroom coffee revolution and save 15% using promo code SPARTAN www.foursigmatic.com/spartan

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.
Synopsis – Matt Baatz
© 2018 Spartan

183: Why do three wounded Veterans want everyone on the move?

Tue, 20 Feb 2018 09:30:00 +0000

Just move! That’s the bottom line for these three members of Oscar Mike and Operation Enduring Warrior, both organizations designed to get wounded veterans on the move! “Oscar Mike” means “on the move” in military parlance. These three adaptive Spartans, Jonathan Lopez, Noah Currier, and Earl Granville, have sought out the race as a way of eradicating any perception that they are victims. They are, instead, comrades in the human wide struggle to help one another excel at life. According to one of the athletes the greatest thing he witnessed during the race was not the elite athletes crushing the course or even adaptive athletes and veterans doing the improbable; it was seeing someone fall down face first and be picked up by his teammates, showing that Spartans fall, bleed and find the strength to go on, “just like us.”

Lessons: 1. Seek out the obstacle, the struggle, for the valuable lessons it can teach you.  2. More or less visibly, we’re all adapting to and trying to overcome something.  3. Accomplishment and happiness can be dependent on finding a strong community.  

Links: Oscar Mike https://www.oscarmike.org/ Operation Enduring Warrior OEW https://www.enduringwarrior.org/

This episode is brought to you by FOUR SIGMATIC. Join the mushroom coffee revolution and save 15% using promo code SPARTAN https://foursigmatic.com/spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

182: From house arrest to the NFL pro bowl | Brian Jennings

Tue, 13 Feb 2018 09:30:00 +0000

From house arrest to the NFL pro bowl in seven years, retired 49er Brian Jennings transformed his life in dramatic fashion. Then, after thirteen years of football success, like all star athletes, he was forced to start over again. As Jenning describes, “athletes are the only people that die twice.” With a podcast, as an inspirational speaker, and through his work with veterans he has proved himself more than equal to the challenge. What, for Jennings, were the keys to finding his true north not once but twice? Listen, watch and learn.

Lessons:

1. To become irreplaceable, not only do you need to handle your business, you need to help the people around you. 

2. Harness the “screw it” moment in your life, when you’ve realized your worst fear that in turn liberates you to ”go for it.”  

3. The transitions in your life are times to take stock of the wisdom and skills - decide what to take with you and what to leave behind.

Links:

The Brian Jennings Experience Podcast http://mindwellmed.com/the-brian-jennings-experience-podcast/  

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

181: Darn Tough Founder Ric Cabot | Double Down on Your Strengths

Tue, 06 Feb 2018 09:30:00 +0000

Manufacturing socks in a small town in Vermont, especially in the 80s and 90s when most companies were sending this work offshore, is hardly your standard business plan. Still, as of 2016, Darn Tough Socks was a 40 million dollar business. The name “Darn Tough” is a brilliant pun. The socks, like the CEO, are resilient (carrying a lifetime guaranty,) and relentlessly and thoroughly vetted and improved to strengthen them further. When asked for business advice Ric’s was simple “never, ever, give up.” What he’s found is that the hard way turned out to be the best way.

Lessons:

1.When things seem impossible, sometimes the answer is to double down on your strengths.

2.There is no such thing as negative feedback; it’s all valuable information that can steer you towards improvement.

3.Doing things the hard way can reap its own rewards.

4.Success is holistic - making the extra effort to support the community pays back in loyalty, quality and branding. 

Links:

Darn Tough Socks https://darntough.com

Darn Tough Story https://darntough.com/pages/made-in-usa

Darn Tough Facebook https://www.facebook.com/DarnToughVermont/

Darn Tough Instagram https://www.instagram.com/darntoughvermont/

This episode is brought to you by Four Sigmatic. Join the mushroom coffee revolution and save 15% using promo code SPARTAN https://us.foursigmatic.com/?discount=spartan#

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

180: Mind Pump’s Sal Di Stefano Will Change the Way You Think About Diet & Exercise

Tue, 30 Jan 2018 09:30:00 +0000

Why do you work out? Why don’t you? How do you think about how much you eat? Mind Pump podcast host Sal Di Stefano challenges a lot of hardened conventions in the fitness world. He discovered the route he took to health as an insecure teenager was leading to disaster, but fortunately he had an epiphany when he reached adulthood that lead to paradigm shifts he describes in this episode.

Lessons:

1. Don’t exercise and eat based on hatred of your body; exercise and eat to love your body. 

2. Meet your body and mind where they’re at and move forward from there. 

3. Make new connections to the healthy (and unhealthy) things you do. 

Links:

Mind Pump Media https://www.mindpumpmedia.com

Mind Pump Facebook https://m.facebook.com/mindpump/

Mind Pump Instagram https://www.instagram.com/mindpumpmedia/

Sal’s Instagram https://www.instagram.com/mindpumpsal/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

http://spartan.com/180

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

179: 2x CrossFit World Champion | Katrin Daviosdottir

Tue, 23 Jan 2018 09:30:00 +0000

Katrin Davidsdottir, two-time CrossFit world champion Icelandic born, is happiest when she is working. She loves work - whether making progress or failing then moving forward again. How has she achieved so much so young? The attitude and the mindset that nurtured throughout her life. Kristin’s secret may be that she has no secret at all. Her methods are straightforward and that they work so well is surely due to her indomitable consistency and drive.

Lessons:

1. Extreme success requires extreme sacrifice. 

2. Hard work brings joy and reward. 

3. Use your abilities and talents to build something that goes beyond your ego.  

Links:

Katrín Davíðsdóttir on Facebook https://www.facebook.com/katrindavidsdottir/

Katrín Davíðsdóttir on Twitter https://twitter.com/katrintanja

Katrín Davíðsdóttir on Instagram https://www.instagram.com/katrintanja/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

178: Grimur Saemundsen found success in an unforgiving climate

Tue, 16 Jan 2018 09:30:00 +0000

Have you seen the iconic photos of Iceland's Blue Lagoon? On the way back from the Spartan Ultra World Championship we found Grimur Saemundsen, the doctor, and entrepreneur who founded the Icelandic spa visited by more than half of the country's tourists.

Use his exceptional business success story as a parable to guide your own success. The indigo tint of the water comes from naturally therapeutic substances including silica and blue-green algae. Saemundsen worked with existing strengths in his environment, the natural volcanic springs and rugged landscape, to create something new. Even as the spa grows the new architecture follows the natural landscape. Do that yourself by identifying and adapting to the strengths in yourself and your environment. Make them work for you. Iceland took what many might see as negative, the attention a volcano brought to them by stopping air travel worldwide and made it a positive. The used the attention to springboard for their tourism campaigns.

Is it something in the water? We’re willing to check for you ...

Lessons:

1. To build success use and emphasize existing strengths - in this case adapting to the local ecology and environment.  

2. Create a passion around what you’re doing and others on your team will follow suit. 

3. To succeed you ned three keys: vision, endurance, and to remain open to outside opinion.  

Link: Blue Lagoon Geothermal Spa http://www.bluelagoon.com/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Matt Baatz

177: One thing to 10x Everything | Ruari Fairbairns

Tue, 09 Jan 2018 09:30:00 +0000

What would you pay for a 10x improvement to everything in your life? One small change to improve your health, your relationships, your career. Ruari Fairbarns has found that ONE simple thing, and now he's sharing it with us!What would you pay for a 10x improvement to everything in your life? One small change to improve your health, your relationships, your career. Ruari Fairbarns has found that ONE simple thing, and now he's sharing it with us!Is it dropping sugar? Burpees? Quitting carbs? Daily cold showers? Fasting? According to Fairbairns, creator "The Ultimate Social Challenge," it's one simple thing: dropping alcohol. He used his own abstention as a case study and experienced dramatic improvements in every aspect of his life, including his career, family, friends as well as his mental and physical health. But, how, exactly, do you drop a habit that is so deeply conditioned? Fairbairns shares concrete tips and tricks to try the challenge for 30 days, 90 days, a year or a lifetime. Want proof? We interviewed his wife Jennifer too! Lessons: 1. If the results of abstaining from alcohol were sold as a pill, it would be a billion dollar business.  2. You’re not giving up anything if you are, in fact, replacing it with something better.  3. Bad habits don’t need telling off; they need replacing. 

LINKS:One Year No Beer www.oneyearnobeer.com One Year No Beer on Facebook facebook.com/oneyearnobeerOne year No Beer on Twitter https://twitter.com/oynbuk SUBSCRIBE: iTunes: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/Spartan Up on Twitter https://twitter.com/SpartanUpPod

A New Way to Live with Fear | Extreme Skier Kristen Ulmer

Tue, 02 Jan 2018 09:30:00 +0000

Has fear been a problem in your life? Do you use terms like “overcome” or “suppress” in your relationship with fear? pioneering extreme skier Kristen Ulmer talks with guest host Amelia Boon about learning to love fear. They teach you a new way to relate to your own fear. Embrace it. If you want to live a full life of creativity, vitality, adventure, and success, it’s what you must do. Most people don’t and fear manifests itself in the forms of anxiety, anger, boredom, and mental exhaustion. What can we do to transcend this suffering and live rich lives? Ulmer achieved great successes but equally potent anguish repressing her fear until she found a better way. Learn her methods in this life-changing, podcast of the new year.Has fear been a problem in your life? Do you use terms like “overcome” or “suppress” in your relationship with fear? pioneering extreme skier Kristen Ulmer talks with guest host Amelia Boon about learning to love fear. They teach you a new way to relate to your own fear. Embrace it. If you want to live a full life of creativity, vitality, adventure and success, it’s what you must do. Most people don’t and fear manifests itself in the forms of anxiety, anger, boredom, and mental exhaustion. What can we do to transcend this suffering and live rich lives? Ulmer achieved great successes but equally potent anguish repressing her fear until she found a better way. Learn her methods in this life-changing, podcast of the new year. Lessons: 1. Suffering equals discomfort times resistance.  2. Feel your fearfully without trying to get rid of it.  3. Your relationship with fear is the most important relationship of your life because it’s the relationship you have with yourself at your core.  

Links:

Kristen Ulmer www.kristenulmer.com

Kristen on Facebook https://www.facebook.com/ulmer.kristen/

Kristen on Instagram https://www.instagram.com/kristen.ulmer/

“The Art of Fear” http://a.co/0lN5ds9

SUBSCRIBE: iTunes: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/Spartan Up on Twitter https://twitter.com/SpartanUpPod

175: Best of 2017: No Excuses

Tue, 26 Dec 2017 09:30:00 +0000

There are no valid excuses for staying on the couch, all 52 Spartan Up guests of 2017 agree. The panel is on site in Iceland for the Spartan Ultra & Agoge 007 on the cusp of winter solstice, in the midst of a brutal storm, and in imminent peril from an active volcano. In other words, the perfect race scenario and an ideal backdrop for the theme of this week’s episode: no excuses. Which 2017 podcast stories epitomize this the best and why? How can you eliminate excuses for 2018 and beyond? Listen; watch; find out, then get moving.

Lessons:

1. It’s better to fail on the stage than on the couch. 

2. “Sneakers on, “ I.e., prime bigger actions through smaller ones that are easier to take each and every day. 

3. If you’re serious about meeting your goals, you can’t say yes to everything. 

4. Pain is inevitable, so instead of trying to avoid it, harness it in service of a better life.  

5. As Robert Fulghum said, “... I may give my life meaning by throwing myself recklessly into it daily, as if something astonishing is happening and I am part of it. It is and I am.” 

Links:

Spartan Agoge - https://www.spartan.com/en/race/endurance-events/endurance-events-overview?article=29031

Sneakers On https://itunes.apple.com/us/podcast/139-mordechai-wiener-the-simple-steps-that-changed-his-life/id952870930?i=1000384505740&mt=2

Not To Do List https://itunes.apple.com/us/podcast/140-dean-graziosi-the-not-to-do-list/id952870930?i=1000384753987&mt=2

Better to Fail on the Stage than the Couch https://itunes.apple.com/us/podcast/134-robert-herbst-powerlifting-champion-irrevocable/id952870930?i=1000382599754&mt=2

Rose Wetzel https://itunes.apple.com/us/podcast/163-we-interviewed-athlete-rose-wetzel-while-giving-birth/id952870930?i=1000393013328&mt=2

Pain is Inevitable, don’t let that stop you https://itunes.apple.com/us/podcast/162-sean-stephenson-has-discovered-simple-ways-to-overcome/id952870930?i=1000392719709&mt=2

This episode of Spartan Up is brought to you by Health IQ. Health IQ is an insurance company that helps obstacle racers like you get lower rates on your life insurance. Go to healthiq.com/spartanup to see if you qualify.

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle with gust Mike I

Synopsis – Matt Baatz

174: Primal Blueprint author Mark Sisson

Tue, 19 Dec 2017 09:00:00 +0000

What is the secret to longevity? For many athletes, their sports tenure ends, through injury or burnout, earlier than they hope. Through decades Mark Sisson participated in hundreds of endurance challenges including ultras and Ironmans. What helped him avoid that fate? What compelled him to switch from these grueling tests to sports like stand up paddling and ultimate frisbee?

Known for his paleo nutrition blog Mark's Daily Apple, and books "Primal Blueprint" and "Primal Endurance" Sisson will explain his fitness reset and list the ingredients in what may be the world’s healthiest mayonnaise.

Lessons:

1. A healthy lifestyle can make life more fun. 

2. The older you get, the more that attitude plays a key part in living a good life. 

3. Invest in yourself by doing the things that will pay off down the line. 

Links:

Mark's Daily Apple https://www.marksdailyapple.com

Primal Blueprint https://www.primalblueprint.com

Primal Kitchen www.primalkitchen.com

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

Synopsis – Matt Baatz

173. Zach Even-Esh: King of Underground Strength

Tue, 12 Dec 2017 09:30:00 +0000

Underground strength coach Zach Even-Esh has a unique distinction, the only guest to be interviewed three times in Spartan Up! During the insane weekend that in Pittsfield, Vermont (birthplace of Spartan Race,) that contained the Spartan Wrestling Camp, Spartan Agoge and a series of Podcasts, Col. Nye made time to check in with with Spartan up regular Zach Even-Esh. Meanwhile the Summer Agoge class is fire walking at Spartan’s own Area 51. They talk about how Zach trains youth, not just for wrestling, but for life. How the camp trains the mind is paramount, and the true foundation of strength. As always, Even-Esh is a wellspring of inspiration.

Lessons:

1. True strength must transcend gym walls. 

2. Convenience and excellence are never found on the same road. 

3. To be great at something, genuinely care. 

Links:

Spartan Wrestling Camp - http://www.spartanwrestlingcamp.com/

About Zach http://ZachEven-Esh.com

Encyclopedia of Underground Strength http://a.co/0QR1FTs

Underground Strength Coach http://UndergroundStrengthCoach.com

Underground Strength Cert http://UndergroundStrengthCert.com

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

Synopsis – Matt Baatz

172: Bruce Lee’s Legacy lives on in Shannon Lee

Tue, 05 Dec 2017 09:30:00 +0000

Bruce Lee’s legacy was so powerful that it lives on through his daughter, Shannon, and the foundation named for him. He passed when she was just four, but his legend reverberates through books, writings, students, fans and of course films. We’ve all heard the famous quote “Be like water, my friend…” but do you know the story behind it? It arose at an epiphanic time in his life when he was not very water like. It took a trial for him to make the decision that his followers are all benefitting from to this day.

Lessons:

1. Be like water… 

2. The medicine for your suffering is within you. 

3. The mind is a fertile garden that will grow what you choose whether weeds or flowers.

LINKS:

Bruce Lee Website & Podcast https://www.brucelee.com/

Bruce Lee Instagram https://www.instagram.com/brucelee/

Bruce Lee Twitter https://twitter.com/brucelee

Bruce Lee Facebook https://www.facebook.com/BruceLee

  SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

171: Jimmy Chin | It took 3 Attempts to Ski Everest

Tue, 28 Nov 2017 09:30:00 +0000

To climb Everest wasn’t quite enough for climber and documentarian Jimmy Chin. He had to ski it. Even the sherpas urged him not to do it. Despite the appearance of being a free spirit who may have lost control, this is far from who Chin really is. By his own description, he is someone who grew up being very disciplined. His life is about managing risk. What was his biggest risk? It was not encountered on Everest or El Capitan, or any other iconic mountain. In this episode he’ll describe it, and what it takes to reach our passions.

Lessons:

1. If you instill a model of excellence early on in your children, they may not do the thing you had hoped, but they will likely be successful at whatever they do.  

2. It’s a gift if you find something you love, because many people never do. 

3. The ones who are really good are able to calculate risk at a very high level: able to take things to the edge without going over.  

Links:

https://jimmychin.com/

https://www.hanahlife.com/

Meru Film http://www.merufilm.com/

Facebook https://www.facebook.com/jimmychinphotography

Instagram https://www.instagram.com/jimmy_chin/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

Synopsis – Matt Baatz

170: Chris Cavallerano | What Motivates?

Tue, 21 Nov 2017 09:30:00 +0000

https://www.spartan.com/170

The story begins at age 5, he remembers the garbage man got to the best toy in the dumpster before he could get to it. He didn't understand until he was an adult how that moment formed him. Today Chris practices what he calls "venture philanthropy." He's left the world of finance and embraced his mission in life, his true "why." Stay tuned to the end to hear the take aways and lessons gleaned by our Spartan Up hosts Joe DeSena, "Doctor" Johnny, Sefra the Seedhuntress, and Col. Nye.

Lessons:

1. “The two most important days in your life are the day you are born and the day you find out why.” —Mark Twain. 

2. The three pillars of motivation: 1. Autonomy. 2.Search for competency. 3. Community.

Link:

Chris Cavallerano http://www.inspirethefire.com/

Chris on Facebook https://www.facebook.com/chris.cavallerano

Chris on Twitter https://twitter.com/chris_cav

Chris on Instagram https://www.instagram.com/chriscavallerano/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

169: At 91 still the Queen of Fitness | Lala Lalanne

Tue, 14 Nov 2017 09:30:00 +0000

If Jack Lalanne is the godfather of modern fitness, Elaine “Lala” Lalanne is the Queen! Jack Lalanne revolutionized the way we work out and inspired a generation to embrace fitness and good diet. At 90 his widow, Lala, is still at it - riding skateboards and earning her breakfast with a daily workout. She’s living proof that their lifelong passion for a fit lifestyle pays off! Lala shares time-honored wisdom on how to live a healthy and successful life and continues the mission to help people help themselves. If Jack Lalanne is the godfather of modern fitness, Elaine “Lala” Lalanne is the Queen! Jack Lalanne revolutionized the way we work out and inspired a generation to embrace fitness and good diet. At 90 his widow, Lala, is still at it - riding skateboards and earning her breakfast with a daily workout. She’s living proof that their lifelong passion for a fit lifestyle pays off! Lala shares time-honored wisdom on how to live a healthy and successful life and continues the mission to help people help themselves.

Lessons: 1. If you do everything in moderation, you can’t go wrong.  2. When the student is ready, the teacher will appear.  3. It’s all up to you! Don’t play the blame game. 

Links:

Read more about Lala https://life.spartan.com/post/spartan-interview-elaine-lalanne Lala on Instagram https://www.instagram.com/officialelainelalanne/ Lala’s web site Lalanne http://www.elainelalanne.com/ More about Jack Lalanne jacklalanne.com Lalanne on Facebook facebook.com/officialjacklalanne

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

Synopsis – Matt Baatz

168: Phil Randazzo | Helping Veterans Thrive - The Second Chapter

Tue, 07 Nov 2017 09:30:00 +0000

Successful but searching, entrepreneur Phil Randazzo renewed his purpose by helping veterans transition into successful civilian careers through a foundation that eventually became American Dream U. It fulfills two sets of needs: veterans need assistance transitioning into civilian life and the work world needs the unique skill set and drive that these veterans possess. Randazzo and Joe discuss what in their upbringing instilled their drive, and how to pass it on to their kids. Find out how to follow a similar path of success in this episode. Successful but searching, entrepreneur Phil Randazzo renewed his purpose by helping veterans transition into successful civilian careers through a foundation that eventually became American Dream U. It fulfills two sets of needs: veterans need assistance transitioning into civilian life and the work world needs the unique skill set and drive that these veterans possess. Randazzo and Joe discuss what in their upbringing instilled their drive, and how to pass it on to their kids. Find out how to follow a similar path of success in this episode.

Lessons: 1. Don’t coast through the second half of your life, but find a way to make a contribution.  2. Choose three things you can work on today and do them.  3. The most successful people are usually not the ones who talk about it. 

Links: American Dream U - Helping You Transition out of the Military http://americandreamu.org/American Dream U on Facebook www.Facebook.com/AmericanDreamUAmerican Dream U on Instagram https://www.instagram.com/americandreamu/

SUBSCRIBE:iTunes: http://bit.ly/SpartanUpShowYouTube: http://bit.ly/SpartanUpYTGoogle Play: http://bit.ly/SpartanUpPlay

167: Brutally attacked by a Grizzly Bear Twice | Todd Orr

Tue, 31 Oct 2017 08:30:00 +0000

Attacked by a Grizzly bear, twice, Todd Orr survived a modern day version of The Revenant. He not only lived through dual brutal attacks from a grizzly mother, but was conscientious enough attempt writing a warning note to hunters before driving himself to the emergency room. The extent of his injuries made this impossible. His survival was not due solely to luck, but to forethought and preparation. It gave him the best chance to walk away from these dire attacks. Orr is a true Spartan and his story will impart valuable lessons on how to face and transcend extraordinary challenges.

Lessons:

1. Chance favors a prepared mind. 

2. The will to survive sets the standard for our innate resilience. 

3. Bad things have the potential to happen at any time and any place; be ready, but don’t be afraid.

LINKS:

Todd Orr http://www.thetoddorr.com/

Todd's Knives http://www.skybladeknives.com/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

Synopsis – Matt Baatz

166: Georgina Pazcoguin | Kick Axx Ballerina?

Tue, 24 Oct 2017 08:30:00 +0000

When Georgina Pazcoguin witnessed the second tower fall on 9/11, it codified her commitment to her ballet, something she had been practicing since preschool. Her mother urged her to quit and come home, but she doubled down knowing that the world needed the art that she could contribute to heal. In this episode, she describes the dedication and physical hardship it takes to make it into the New York City Ballet company. Despite what many people think of ballet, this is an endeavor that requires an excess of grit and determination.

Lessons:

1. When you feel exhausted from your path in life ask yourself whether this is really want to do. If the answer is yes, keep on going. 

2. The journey of dedicating years, if not decades, to developing an art can be more meaningful than a meteoric rise to the top. 

3. In the face of calamity, you have to honor your unique strength.

LINKS:

More about Georgina Georginapazcoguin.com

More about Orphaned Starfish https://video.aplus.com//j/zRxBDw1g/this-ballerina-is-teaching-orphaned-abused-girls-how-to-dance

From Ballet to Broadway http://tv.ivy.com/drive-from-ballet-to-broadway/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

Synopsis – Matt Baatz

165: Warrior Story Teller | Scott Mann

Tue, 17 Oct 2017 08:30:00 +0000

Win battles through trust, good stories, and building relationships - this is the surprising and refreshing approach of this paradigm shifting green beret, Scott Mann. He introduced “rooftop leadership” in Afghanistan to a skeptical NATO crowd, but his courage to live it and its subsequent success changed minds. In this episode, Mann shows us his methods and how to work them at in all of our challenges. We need this type of leadership more than ever and it’s within our capabilities. Listen and learn how to develop them.

Lessons:

1. Lead from the bottom up, through relationships and human connection. 

2. The greatest leaders have a vision they are able to articulate through story. 

3. Leave tracks in the world which serve the people that follow you. 

Links:

Rooftopleadership.com

MannUpReport.com

Theheroesjourney.org

Facebook: https://www.facebook.com/OfficialScottMann/

Twitter: @REALSCOTTMANN

Instagram: @ROOFTOP_LEADER

www.spartan.com/165

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

Synopsis – Matt Baatz

164: Peter Phillips | Can the Royal Family Teach you Anything About Grit?

Tue, 10 Oct 2017 08:30:00 +0000

What can a member of the Royal Family teach us about grit? Does a privileged background make it tougher to acquire the passion to succeed? Peter Phillips, eldest grandchild of Queen Elizabeth, was brought up to make sure he didn’t take his good fortune for granted. As you’ll learn in this episode, there were several strategies to ensure that he would be a team player who had the tools to DIY. They also discuss the ways most people think versus the way successful people think. Find out which category you fit in, and if it’s the wrong one, how to change it. Lessons: 1. Favor lateral thinking, over linear thinking.  2. There is no such thing as a “

Lessons: 1. Favor lateral thinking, over linear thinking.  2. There is no such thing as a “

1. Favor lateral thinking, over linear thinking.  2. There is no such thing as a “

2. There is no such thing as a “self made man.” You need people to help you along the way.  3. A “fear factor,” having something up for

3. A “fear factor,” having something up for stake in business, often drives success.  

Link: http://people.com/royals/prince-william-heads-together-impact-mental-health/

SUBSCRIBE: iTunes: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

163: We interviewed athlete Rose Wetzel while giving birth

Tue, 03 Oct 2017 08:30:00 +0000

Interviewed during labor, Rose Wetzel proves her mettle! We’ve always said Spartan women are tough, maybe tougher than the men. How many would be able to maintain composure and be interviewed for a podcast between painful contraction? We are so grateful that Rose did! Rose is an accomplished athlete known for her success in American Ninja Warrior and in Spartan Race and now for her composure, strength and grace while giving birth. We highly suggest you make the time to watch this one. Tune in to hear the surprising lessons she shares and see true strength in action.

LESSONS

Obstacles come up in life. Have your attitude ready.

To achieve the overwhelming, focus on one contraction at a time.

When facing challenge you need to have to have a sense of confidence in yourself and find a way to relax in the face of adversity.

LINKS

More about Rose http://rosewetzel.com/

Rose on Facebook https://www.facebook.com/Rose-Wetzel-602541086461407/

Rose on Twitter https://twitter.com/rosewetzel

Rose on Instagram https://www.instagram.com/runningrosie/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS

162: Sean Stephenson has discovered simple ways to overcome life's inevitable pain

Tue, 26 Sep 2017 08:30:00 +0000

Two hundred fractures before the age of 18 from a rare bone disease involuntarily made Sean Stephenson an expert in navigating through pain and adversity. But, he insists, it wasn’t the disability that made him a better person, but the choices he made despite it. He is an advocate of working on all aspects of the self, everyday. In this episode, Stephenson talks about how to distinguish good pain from bad and to invite the former into your life while extinguishing the latter. Good pain tends to disappear with achievement, while the bad lingers on if we’re not careful.

Lessons:

1. You can only save those who swim towards you. 

2. The cure for insecurity is self care. 

3. Your life runs better when your mind, body and spirit are clean. 

Links:

More about Sean seanstephenson.com https://www.facebook.com/theseanstephenson https://twitter.com/TheSeantourage https://www.instagram.com/3footgiant/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

161: Aubrey Marcus | Bring Hindsight to Foresight

Tue, 19 Sep 2017 08:30:00 +0000

To be your best, get still. In this episode Onnit wellness company founder, Aubrey Marcus, explains why this is not a paradox. Nor, he says, is it contradictory to say that to optimize yourself and your mission you need to focus on others, or to overcome obstacles you need to seek them out. Marcus will guide you through the contrasts in life to highlight your warrior spirit. He is tooled by the example of high achieving parents, shamans and philosophers and is setting a worthy precedent in his own life.

Lessons:

1. Get still or quiet enough to be able to discern your mission in life. 

2. To the ordinary person everything is a blessing or a curse; to the warrior there are only challenges. 

3. Being open to whatever can be helpful is the way to find mastery.  

Links:

Onnit https://www.onnit.com/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

160: Jeff Gomez | Rewrite Your Story

Tue, 12 Sep 2017 08:30:00 +0000

Your life is a story, that means it can be re-written. A profound childhood loneliness prompted Jeff Gomez to seek solace in story which in turn connected him back to people and became his livelihood. His storytelling skills have been put to use by the media giants and even the US Government. His method of storytelling, inspired by anime, is transmedia and fleshes out a story across multiple media platforms. In this episode, Gomez explains how each of our lives is a story which you can shape in new and beneficial ways. If your story starts with an unfavorable or faulty premise, there’s always a possibility of a revision.

Lessons:

1. You are living a story and you’re the screenwriter. 

2. You are capable of revising the story of your life to reflect your current wisdom. 

3. Once people realize their connection to each other they’ll do less harm.

LINKS:

https://blog.collectivejourney.com/

https://medium.com/@Jeff_Gomez

linkedin.com/in/jeffgomez

Facebook: Starlight Runner Entertainment

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle

Synopsis – Matt Baatz

159: Jesse Itzler | Exactly How Many Days Do You Have Left?

Tue, 05 Sep 2017 08:30:00 +0000

10,752 is the number Jesse Itzler had at the time of this interview, and on each of these he challenges himself to hack his mind into living a more productive and meaningful life. How do you get the most out of each day? Challenge yourself. Itzler believes in immersing himself in new worlds, changing his frame of reference. He turned over his life for a month to an ultra running Navy SEAL. This interview is so engaging we made Jesse Itzler keep talking with us all the way to our next meeting!

Lessons:

1. Remember your mortality to gain an appreciation for life. 

2. All the best lessons are from things that are challenging. 

3. Immerse yourself in a different culture to create a different frame of reference. 

LINKS:

29029 - Climb Everest in Vermont with Jesse: http://29zero29.com/

KNOW FOODS: https://knowfoods.com/

Listeners receive 10% of any purchase at Knowfoods.com using
the code SPARTANSKNOW

100 Mile Man: http://www.the100mileman.com/

Living With a SEAL: http://www.the100mileman.com/living-with-a-seal/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

CREDITS

158: Eleven Seconds Changed Everything for Travis Roy

Tue, 29 Aug 2017 08:30:00 +0000

Eleven seconds was all it took. Eleven seconds stopped cold a promising hockey career scarcely before it started - all on live television. Travis Roy was a promising 20-year-old hockey star, moments into his first collegiate game as a B.U. freshman, a freak accident cracked his fourth vertebra left him paralyzed from the neck down.

One misdirected check in the most important hockey game of his life sent Travis Roy crashing into the boards and ended his dreams of hockey greatness. Instead of fulfilling his lifelong dream, he now found himself paralyzed and a quadriplegic. Yet he sees his life’s glass not as half empty or half full but as overflowing! How did Roy deal with such a dramatic shift in his life? What lessons can you take to overcome obstacles

How did Roy deal with such a dramatic shift in his life? What lessons can you take to overcome obstacles in your own? This optimist talks about his challenges and the strategies he has used to cope, including starting a foundation to help others in a similar predicament. Lessons: 1. Sometimes you choose challenges, sometimes they choose you. How you handle them defines you.  2. Quality of life goals

Lessons: 1. Sometimes you choose challenges, sometimes they choose you. How you handle them defines you.  2. Quality of life goals

1. Sometimes you choose challenges, sometimes they choose you. How you handle them defines you.  2. Quality of life goals

2. Quality of life goals are as important as career goals.  3. Don’t underestimate the joy in simple moments. Links: The Travis Roy Foundation https://www.travisroyfoundation.org His book “Eleven Seconds” https://www.amazon.com/gp/reader/0446521884/ref=sib_dp_rdr/103-9648985-3773401#reader-link More about Travis Roy http://www.travisroy.com/ SUBSCRIBE: iTunes: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay CREDITS Producer – Marion Abrams, Madmotion,

3. Don’t underestimate the joy in simple moments. Links: The Travis Roy Foundation https://www.travisroyfoundation.org His book “Eleven Seconds” https://www.amazon.com/gp/reader/0446521884/ref=sib_dp_rdr/103-9648985-3773401#reader-link More about Travis Roy http://www.travisroy.com/ SUBSCRIBE: iTunes: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay CREDITS Producer – Marion Abrams, Madmotion,

Links: The Travis Roy Foundation https://www.travisroyfoundation.org His book “Eleven Seconds” https://www.amazon.com/gp/reader/0446521884/ref=sib_dp_rdr/103-9648985-3773401#reader-link More about Travis Roy http://www.travisroy.com/ SUBSCRIBE: iTunes: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay CREDITS Producer – Marion Abrams, Madmotion,

The Travis Roy Foundation https://www.travisroyfoundation.org

His book “Eleven Seconds” https://www.amazon.com/gp/reader/0446521884/ref=sib_dp_rdr/103-9648985-3773401#reader-link

More about Travis Roy http://www.travisroy.com/

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

157: Beauty Queen and Death Racer Neely Fortune

Tue, 22 Aug 2017 08:30:00 +0000

Wearing a pageant sash did not come naturally to Neely Fortune, that’s why she did it. Her challenges with social anxiety, especially in public speaking, were what spurred her into the pageant world in the first place. Then she used the platform to promote PTSD awareness, a cause close to her heart. Through a number of happy coincidences it lead her to Spartan Race, the Death Race all eventually to a role as Race Director of a Spartan Agoge. In this episode Neely talks about the qualities that enabled her rising fortunes. Lessons: 1. Seek out situations that will give you the qualities you seek.  2. Find your area of weakness and tackle it.  3. Pursue your passions to the fullest extent and see where they lead.   SUBSCRIBE: iTunes: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay CREDITS Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle Synopsis – Matt Baatz © 2017 Spartan

156. Ray Zahab | Ultra Runner, Expeditioner, Motivator

Tue, 15 Aug 2017 08:30:00 +0000

He’s faced death more than once on his adventures, but ask him which was the toughest and he’ll always answer “the last one.” It’s always the freshest in his mind. Ray believes in the possible and started a foundation called Impossible to Possible. i2P brings his expeditions to classrooms, sharing his journeys and his lessons with kids in an interactive way. Zahab uses these experiences to inspire kids to see possibilities in their own lives. He wasn’t always adventurous, hear how he went from a pack a day smoker afraid to take a chance to the man he is today, and how you can do it too.

Lessons:

1. We overcomplicate things; the first step you take doesn’t have to be monumental.   

2. Take a chance and you will be surprised where life will take you. 

Links: More about Ray’s organization Impossible 2 Possible http://www.impossible2possible.com/ More about Ray https://www.rayzahab.com/ More about his latest expedition http://impossible2possible.com/arcticextreme/home

SUBSCRIBE:

iTunes: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

Naval Ravikant and Joe De Sena - It’s All About Your Desires says Angel List Founder Naval Ravikant

Tue, 08 Aug 2017 08:30:00 +0000

Naval tells Joe De Sena It all boils down to desire. Is it possible to tame your monkey mind ever distracted by desires and pleasures that only soothe you in the short term? Naval Ravikant, the founder of Angel List, says to reach a true sense of happiness, it is not only possible but necessary. Ravikant explains how to find your true calling and why doing so gifs you the upper hand in any business or personal venture. You become unbeatable. Success may involve years of hard work, but paradoxically, not much struggle. Instead it’s about a quest for flow. How can we tap into that flow? Ravikant will show you how.

Lessons:

1. If you want to be the best, you need to pick one thing to be the best at. 2. The ones who succeed are the ones who are irrationally passionate about what they’re doing.  3. Happiness is the sense that nothing is missing in this moment.  

Link: AngelList https://angel.co/ Naval on Twitter https://twitter.com/naval Naval on Tim Ferriss https://tim.blog/2015/08/18/the-evolutionary-angel-naval-ravikant/

154. Joe Polish | Addiction & Carpet Cleaning Taught him to Sell Anything

Tue, 01 Aug 2017 08:30:00 +0000

http://spartan.com/154

A marketing genius, a renowned connector of the elite, carpet cleaning taught Joe Polish everything he needed to know about business. But there’s much more to the story. Joe is best known for his his Genius Network, a meeting of industry transformers. He is known as the master connector. In the interview he also discusses his path from a troubled childhood of addiction and abuse in which connection was hard to come by and what he’s doing now to help addicts of all kinds.

Lessons: 1. Doing things the hard way, selling something as dull as carpet

1. Doing things the hard way, selling something as dull as carpet cleaning, can pay off with expertise and strength.

2. When you take the human mind from one level to another you are being entrepreneurial. 

3. Addiction is a connection disorder, what you do when you don’t feel safe in the world. 

To learn more about Joe Polish and his passion projects, please visit: www.JoePolish.com www.GeniusNetworkEvents.com www.JoesMarketingBook.com/request www.ArtistsForAddicts.com www.GeniusRecovery.com

153: Vanessa O’Brien | A Mountaineer’s Life Lessons

Tue, 25 Jul 2017 08:30:00 +0000

Will lessons learned behind the desk transfer to physical challenges? This week’s guest says yes! When you stop climbing corporate ladders, what do you climb next? For Vanessa O’Brien the answer is almost everything! The more difficult the better. She applied what she learned in the challenging environment of the Fortune 500 to the natural environment in a dramatic way. The extreme conditions taught her valuable lessons about happiness and success. Growing up, she was thrust into a challenging situation as well. Learn how O’Brien has combined all these life lessons into a satisfying and productive life.

Lessons:

1. Three S’s of success: speed, simplicity and self confidence apply as well on the mountain as behind the desk. 

2. Try something new, make a change, you can always go back. 

3. You will fail, don’t panic. It just means you’re going to succeed.

Link:

Vanessa O'Brien | Mountain Climber, Explorer, Speaker http://vobonline.com/ Vanessa O'Brien Breaks Explorer Record https://youtu.be/xeyEn1K6J2U  

152. Ben Weiss | Why should you unbelieve?

Tue, 18 Jul 2017 08:30:00 +0000

The founder of Bar beverage has 5 tenets for success: be audacious, authentic, tenacious, obsessive and inspire others to be great. No wonder he built a company that just sold for 1.8 billion. A company that uses the civet to represent the highest achieving employees, has to be a little different. Bai has bucked many beverage company trends and has been incredibly successful. See the quirky company tour in this week’s episode, the secret Bag basement, and hear how he built the company and drives innovation.

Lessons:

1. You can’t fail by working hard. 

2. If you’re able to unbelieve, life can be unbelievable. 

3. To be successful with your product you need to be able to read and tap into the zeitgeist. Be nimble. 

Link:

UNBELIEVE – http://www.drinkbai.com/unbelieve

The Unbelievers Trailer https://youtu.be/-Y9CHW3Aqvg

151: Roman Tsunder | Plan to Take On the World

Tue, 11 Jul 2017 08:30:00 +0000

What’s the point? Is it money? Is it something more? Roman gathers today’s most influential icons and leaders to do what’s NBDB (Never Been Done Before.) How can we drive culture in a positive direction? Roman Tsunder thinks he’s found a way. In this episode, he explains his mission with PTTOW (Plan To Take On the World) and WORLDZ, and tells Joe how he carved out success from rejection. When he received 73 rejection letters in response to 72 applications, it just meant “yes” must be coming soon. Hear his story and how he now works to shape our world. Lessons: 1. Don’t just preach to those that agree, reach out to the unindoctrinated.  2. The lowest points in your life can be the greatest pillars for growth.  3. To be the best, cultivate a healthy obsession for what you do.  Link: PTTOW http://pttow.com/ WORLDZ http://worldz.us/ CREDITS Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, & Dr. Delle with guest Zach Even-Esh ( http://zacheven-esh.com/ ) Synopsis – Matt Baatz © 2017 Spartan

150: Dan Pena | Has a Simple Formula for Success

Tue, 04 Jul 2017 08:30:00 +0000

Dan Pena is an F-ing maniac! He lives in a castle in Scotland, has run ultra-marathons, has made and lost fortunes, never uses a cell phone and his motto is just F-ing do it (obviously). He’s a living contradiction. He speaks at Oxford but you can still hear the echoes of his gritty upbringing on the streets of East L.A. in his voice. He can dance the waltz, play tennis and golf, but you wouldn’t want to mess with him. He knows how to make money, fast. And he’ll tell you and you had better listen to him.

Lessons:

1. Whatever gives you confidence, do that. 

2. Indecision is the worst decision, 

3. Show me your friends and I’ll show you your future. 

Links: The Official Website of Dan Pena. http://www.danpena.com/

CREDITS

149: Dr. Erika Schwartz | Don’t Let Your Doctor Kill You

Tue, 27 Jun 2017 08:30:00 +0000

“Love is the answer” is the conclusion you might expect from a new age guru not a successful internal medicine doctor and trauma center director as Dr. Erika Schwartz was. But she always went against the grain of conventional protocol. Only now are her views starting to be vindicated. She urges doctors to connect with their patients and for patients to take greater responsibility for their health. How can they do this? Joe and Dr. Erika Schwartz discuss the ways modern medicine has gone astray and how to steer it back onto a more righteous path in this episode. Lessons: 1. The patient and doctor should be on equal terms since the patient lives in their body and is the expert of their own state of being.  2. Teach others through your own healthy lifestyle.  3. Bringing people together is crucial in a disconnected world and the ultimate connection is called love.  Links: Dr. Erika Schwartz https://www.drerika.com/

Robb Wolf | Paleo, CrossFit & Business ep. 148

Tue, 20 Jun 2017 08:30:00 +0000

Is Paleo the best diet? The CrossFit pioneer who authored “The Paleo Solution” says maybe. Results may vary according to who you are. The point is you’ll need to experiment a little. Similarly when he started the first CrossFit gym. Rob Wolf didn’t have the franchise model or rule book, He had to write it himself. If you’re going to be successful, he urges you to do the same.

Listen this week to learn why Robb Wolf got into CrossFit, wrote “The Paleo Solution,” why you should read his new book “Wired to Eat,” and his secret to success.

Lessons:

1. Sometimes you succeed because you’re left with no other choice. 

2. Experiment: try something for a month then determine its cost/benefit for you. 

3. Run with your passion and find people who will compensate for your weaknesses. 

Links: Robb Wolf’s new book “Wired to Eat” https://robbwolf.com/

CREDITS

147: Pete Cohen | Don’t Give Up!

Tue, 13 Jun 2017 08:30:00 +0000

Have you given up? Know someone who has? There’s an answer for everything and Peter Cohen thinks he has it. We live a life our ancestors may have envied, largely free of hardship, so why are so many unsatisfied? Why, Cohen asks bluntly, is the world so messed up? A lot of us, he says, have simply given up. It shouldn’t be this way. Cohen taps from a career of helping people and seeing his wife beat the odds of “terminal” cancer to give you strategies to optimize your life.

Three Lessons:

1. Striving keeps us vital. 

2. Action leads to inspiration, not the other way around. 

3. Always have an ikigai, a reason for being. 

Links:

Pete Cohen’s Podcast mi365 https://itunes.apple.com/gb/podcast/mi365s-podcast/id1090082990?mt=2

www.Mi365.me

CREDITS

146: What's Next for Spartan Up?

Tue, 06 Jun 2017 08:30:00 +0000

People are kidnapped, run away to the circus, sell a business for 1.7 Billion, complete the explorer's grand slam, and just talk philosophy, grit, and resilience. Today the team previews the next batch of podcast episodes. We have guests that will change your frame of reference, give you tools to change your life, and teach you to rewrite your own story

145: Ric Urrutia | What is the Example You Set?

Tue, 30 May 2017 08:30:00 +0000

When a leader changes his life, the implications can be great. With fifty pounds shed in five years, Ric Urrutia now sets an example for his 550 employees and for his family. His company, Taos Mountain Software, has been growing for twenty-five years and his clients include all the biggest names in Silicon Valley. What makes for a successful employee? What are the secrets to running such a successful company for so long? The answers are not what you’d expect.

Lessons:

1. The best employees are those who are gritty and hungry, not necessarily the ones with prestigious degrees. 

2. Get out of your comfort zone and expand your career horizons. 

3. Lead by example, you affect more people than you realize. 

144: Jose Luis Abajo | It's in the Mind

Tue, 23 May 2017 08:30:00 +0000

Knowing your opponent wins championships. For Olympic fencer Jose Luis Abajo this has been paramount to his success. Self-knowledge too, knowing what will bring out the best in himself. It's what's in the mind that wins the match. This has meant being prepared for the unexpected, for just about anything that comes his way. How do you get ready for unfathomable circumstances? Abajo has a few secrets you can follow.

Lessons: 1. We’re still animals and have the survival instinct; discovering that part of ourselves can be transformative.  2. Let “no” motivate you.  3. The moment you are prepared to lose is also the moment you start to win. 

143: Jack Easdale | Hack Your Life with Big Data

Tue, 16 May 2017 08:30:00 +0000

Paradigms are made to be broken. Question everything. But do it in such a way that is data driven and informed by the best possible research. That means question the gut instincts, question what you’ve “always done,” and question the ideas you see on social media. This is the way Jack Easdale has maintained the prominence of a billion dollar business. How can you apply this to your life? Find out on this week’s podcast.

Lessons:

1. The two most dangerous statements are--that’s the way we’ve always done it and that’s just the way it is. Always challenge the existing paradigm.  

2. Utilize good, vetted research. 

3. Winging it is not going to suffice when there’s a lot at stake. 

142: GT Dave | The Story Behind the Kombucha King

Tue, 09 May 2017 08:30:00 +0000

Kombucha, heard of it? If you have, GT Dave is the reason. He says Kombucha, and restores an essential balance to your body. The Kombucha King dropped out of high school to spread his love of this drink after seeing it’s positive effect on his mother’s recovery from cancer. In the process he created a $600 million category--one that he still dominates. In this episode you’ll hear the story behind his love of Kombucha, and how he blazed his own path.

Lessons:

1. Gradual, organic growth can yield authentic and powerful results. 

2. Health is often about restoring balance in your body, not about the total eradication of threats. 

3. If it feels true, focus on your particular journey without being unduly swayed by outside pressures.  

141. Jared Smith | Lessons from the Mountain Warfare School

Tue, 02 May 2017 08:30:00 +0000

This mountain warfare instructor accepts no excuses; just learn and do. He speaks with the same force of confidence that he hopes to instill in others. First growing up gaining woodsman skills in Maine and then later through a 36 year tenure in the military, Smith always sought and found strong role models from who to learn. That learning soon transitioned into leadership and mentoring. His methods are deceptively simple, but are you strong enough to see them through?

Lessons:

1. In order to see yourself in new ways you need to change your exposure. 

2. Give one tool at a time; don’t overwhelm them with the whole kit. 

3. Do the job; do your best; pay attention. 

140. Dean Graziosi | The Not to Do List

Tue, 25 Apr 2017 08:30:00 +0000

What is a “Not to do” list and why would you need one? Dean Graziosi found business success at a young age. It was a way to gain control in his own life in what felt like an out of control world. He has been doling out, through books and television, the techniques and wisdom that worked for him for nearly twenty years. It’s the mindset, he says, not the medium. The principles are the same whether you’re selling real estate, flipping cars, or building Spartan Race. He shares a few surprising concepts in this interview:

Lessons:

1. Make a not to do list.  2. Don’t drive without putting the settings in the GPS.  3. Your “why” may change, but always have one. 

139. Mordechai Wiener | The simple Steps that Changed his Life

Tue, 18 Apr 2017 08:30:00 +0000

When feeling stuck, what do you do to get back in the game? What’s the one thing you can do right now? Mordechai Winer discovered a series of simple steps that changed his life. A self-made success in business, he had been unable to control his eating or his weight. What he discovered was that it wasn’t about restrictions, shame, and punitive measures, but a few simple steps. Learn what those things were and the best way to apply them in this week’s episode. Lessons: 1. Eliminate excuses.  2. Look for successful moments ins your life to apply to your current struggles.  3. Commit to simple daily rituals that will make positive change a matter of course.   CREDITS Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca Synopsis – Matt Baatz © 2017 Spartan 

Lessons:

1. Eliminate excuses. 

2. Look for successful moments ins your life to apply to your current struggles. 

3. Commit to simple daily rituals that will make positive change a matter of course.

138. Elizabeth Weil | How Non-Negotiables Can Facilitate Success

Tue, 11 Apr 2017 08:30:00 +0000

One of the most successful women in the venture capital field and dedicated runner, Elizabeth took her cue from her mother. Come hell or high water her mother would be out the door at 4 am to swim or run, and in her 70s she’s still at it. Similarly, Weil never stops driving toward success. Within her hectic schedule of career, and raising twins, she stresses the importance of “non-negotiables.” They are key to a successful career and happy life. She describes them and her three keys to success in this interview. Weil shows us how it is possible to achieve balance even when you build your life to precipitous heights.

Lessons:

1. Life’s too short. Work in a location you love.  

2. Make the important parts of your life non-negotiable then commit.  

3. Create a personal advisory committee.

CREDITS

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca

Synopsis – Matt Baatz

137: Rod Dixon | How This Marathoner Got Kids to Do Better In School

Tue, 04 Apr 2017 08:30:00 +0000

Olympic marathoner Rod Dixon believes in the transformative power of physical activity so much that he started the Kids Marathon program. He won the New York Marathon in 1983 and an Olympic Bronze, now his program trains kids to run as soon as they enter school. The schools are realizing that keeping kids active brings test scores up, improves student’s focus and brain power, and reduces the reliance on pharmaceuticals to keep the more rambunctious kids in line. What Dixon also found through his program is that the healthy habits percolate up to the adults.

Lessons:

1. Instead of medicating kids in school, keep them active.

2. Physical and nutritional education are essential.

3. Kids are capable. 

Links: Rod Dixon's KiDSMARATHON http://www.kidsmarathonfoundation.org/

136: Keno Knieriem | Can you Surf Without Ocean?

Tue, 28 Mar 2017 08:30:00 +0000

Is it possible to develop a surfing culture without an ocean? What would that mean? Keno Knieriem left the navy and to developing surf parks on man made lakes that simulate Hawaiian waves with his company Honokea. It is either the best thing or worst thing to happen to surfing. Will it nurture a whole new generation of surfers who would not experience the sport otherwise? Will introducing the sport to the masses allow for the proper amount of respect to grow around it? The company hopes to spread not only surfing but the traditional values that com with it.

Lessons:

1. In the spirit of aloha, give all that you can. 

2. Start at zero, carrying no expectations, everyday.

3. You must go through a rite of passage to appreciate what you have.

Honokea Surf Parks http://honokea.com/

135: Dr. Greg Eells | How to thrive in ANY circumstance

Tue, 21 Mar 2017 08:30:00 +0000

You excel in ANY situation. Director of Counseling and Psychological Services at Cornell University Dr. Greg Eells explains how. In this interview describes how Viktor Frankl created meaning out of senseless and horrific circumstances. Frankl was imprisoned in a Nazi concentration camp and not only maintained his wits but retained the wherewithal to help the other prisoners. This shows the vital role that an imperturbable set of values can have in directing a productive life. Eels discusses some easy to follow guidelines to build this same sense of resilience. They may not be as easy to execute and incorporate into a routine, but that’s on you,

Lessons:

1. To be resilient remember SAVES: Social connections, Attitude, Values, Emotional Acceptance, and Silliness.  2. We are not punished for our attitudes we are punished by them.  3. You can make meaning out of even the most trying circumstances and in so doing persist.  

134: Robert Herbst | Powerlifting Champion with an IRREVOCABLE commitment

Tue, 14 Mar 2017 08:30:00 +0000

His doctor forbade world champion power lifter Robert Herbst to lift anything when he was a child with scoliosis. Eighteen world championships and twenty one consecutive national championships later, what compelled him to rebel? Herbst believes in managing risk but errs on the side of throwing caution to the wind. It’s paid off spectacularly. His MO in all his successes, including his Clark Kentian day job as a lawyer, is that as soon as he identifies a challenge, he burns his ships. He makes an irrevocable commitment. Period.

Lessons:
1. Better to fail on the stage, than fail by staying home. 
2. Make an irrevocable commitment to your goal. 
3. Be physically active enough that it becomes a need.  

Links:
Make America Fit Again (TM). http://w8lifterusa.com
Robert Herbst on YouTube
https://www.youtube.com/playlist?list=PLIT0iclJGOGQ68uKvFgJu1uvYjo50amBu

CREDITS
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca
Synopsis – Matt Baatz
© 2017 Spartan

133: Damali Elliott | Learned 3 Rules for Success from the Girls She Mentors

Tue, 07 Mar 2017 09:30:00 +0000

Demali Elliott mentors young women in challenging situations through creative and introspective activities to redirect their stories onto a positive trajectory with her program Petals-N-Belles. It is a rigorous program designed to help those ready to receive that help, sixty- eight young women at last count. The organization, largely staffed by volunteers, utilizes physical and mental challenges like rock climbing, trapeze and yoga to build emotional wellness and resilience. In this podcast Elliott describes three qualities she’s seen in the girls that have most inspired her own success.

Lessons:   1. Model energy that will energize those around you.  2. Bounce back. Be inspired by the ability of children, they fall and get up every day.  3. Dream big, you can fill in the details later.

Link: Petals-N-Belles http://petalsnbelles.org/

132: Ray Ushikubo | Even at 5 He Understood the Value of Consistency

Tue, 28 Feb 2017 09:30:00 +0000

Musical prodigy Ray Ushikubo emulated what he saw on television and, contrary to what you might fear, discovered his passion. At five years old and with the help of supportive parents he his calling. Are there days he doesn’t want to practice? Or course. But he practices without fail and is fast approaching the theoretical 10,000 hours of study to reach virtuosity. Ushikubo is already well on his way. Find out what it takes to go so far so fast so young. This young man has advice we can all learn from.

Lessons:

To alleviate anxiety, focus 100% on the task. Many times when setting out to accomplish a big task it’s beneficial not to know what exactly you’re getting into. An appreciative audience is a great motivator.

131: Noah Devereux and Sam Branson | How the Branson Family Harnesses Challenge

Tue, 21 Feb 2017 09:30:00 +0000

130: Kari & Marcelo Gleiser | Theoretical Physics, Psychology and Obstacle Racing

Tue, 14 Feb 2017 09:30:00 +0000

Marcello (an author and physics professor at Dartmouth College) and Kari (with a Ph.D focussed on trauma and PTSD,)decided to build an obstacle course in their backyard. What’s the connection? Marcelo, the physicist, sees OCR and physics as a way to go beyond the known boundaries. Kari, the psychologist, sees it as a way to get out of our heads and connect with the physical, a vital way to get past anxiety. Both agree it’s a great way for their family to develop life skills that translate into our personal and professional lives and transcend the inevitable resistance we face each day.

Lessons:
   1.   Get in touch with your physical side to become a whole person. 
   2.   Introduce mystery, possibility and the unknown into your world in order to transcend your boundaries. 
   3.   The important thing is not to meet your goal but keep trying to meet your goal. 
LINKS:
Marcello Gleiser http://marcelogleiser.com/
Kari Gleiser https://www.aedpinstitute.org/faculty/kari-gleiser-phd/

CREDITS
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca
Synopsis – Matt Baatz
© 2017 Spartan

129: Brian Keaulana | Legend of the Surf World

Tue, 07 Feb 2017 09:30:00 +0000

Son of pioneering Hawaiian surfer “Buffalo” and a living legend in his own right, Brian Keaulana had two mentors. The first was his father who taught him to share the ocean’s bounty. The second was the ocean itself which served as a playground, school and church. Before he and his siblings could walk their father would toss them into the surf. Keaulana, who calls himself a “Waterman,” uses this wisdom as a stunt coordinator on projects like Hawaii-Five-O, teaching ocean risk management and mentoring at risk kids. Lessons: 1. The ocean, through its unpredictability, teaches you to be in a state of constant readiness.  2. Transcend fear is through knowledge.  3. He shares the brilliant acronym S.S.A.F.E. - protection from any danger. CREDITS Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca Synopsis – Matt Baatz © 2017 Spartan 

128: Daniel Gluck | Health Warrior

Tue, 31 Jan 2017 09:30:00 +0000

Starting Health Warrior, a business borne out of a passion for health and fitness, moved Daniel Gluck away from Wall Street. He seized the opportunity to fill a niche in a food industry dominated by overly processed and high sugar offerings with healthful chia based alternatives. He was inspired by the legendary Tarahumara Indians who, fueled with chia seeds, are the ultra endurance runners described in the book “Born To Run.” Gluck talks about what it takes to build something from scratch and how building this business changed his life for the better. Lessons: 1. Follow your passion even if it means struggling through hardship to find it.  2. Celebrate the wins; don’t dwell on the losses.   3. Focus on the big picture of how it’s going to work without getting mired in the day to day problems.  CREDITS Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca Synopsis – Matt Baatz © 2017 Spartan 

127: Brigadier General Thomas Solhjem | Hard Learned Secrets of Resilience

Tue, 24 Jan 2017 09:30:00 +0000

Battling addiction late in the Vietnam era, the US Army’s Deputy Chief of Chaplains Brigadier General Thomas Solhjem found redemption through his faith and other’s mentorship. As he realizes now, isolation, though a common strategy, is the worst way to deal with adversity. Reaching out to others and sharing your experiences is an admission of strength. He has spent an extremely long time in the military, forty years with thirty of those as a chaplain, helping others cope with the rigors of battle and drawing strength from trying circumstances. Solhjem sources his vast experiences to tell us how to be better people. Lessons: 1. The person who overcomes adversity is the person who is able to channel strength from outside theirself.  2. Post traumatic order is finding a positive context for hardship and becoming stronger as a result.  3. Resilience is the integration of elements into your life that enable you to be flexible. CREDITS Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca Synopsis – Matt Baatz © 2017 Spartan 

126: Charlie Engle | Runs for his Life

Tue, 17 Jan 2017 09:30:00 +0000

Running across the Sahara, all 4600 miles, 50 miles a day for 111 consecutive days. That’s what Ultrarunner Charlie Engle did to raise 6 million dollars for H20 Africa (now Water.org). In doing so he took his passion and did good with it. Engle overcame addiction and an unexpected jail sentence, but instead of running away from adversity, he embraced it. He started running marathons which turned into a gateway for more daunting races like ecochallenges. All told he’s been racing for 30 years. His top piece of advice: attempting to make your life easier is a mistake. Lessons: 1. Welcome some suffering when it enters your life, some of the greatest lessons are from hardship.  2. Keep forward momentum going.   3. Find a way to use what you love to improve the world.   CREDITS Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca Synopsis – Matt Baatz © 2017 Spartan

125: Jon Levy | How to Live a More Adventurous Life

Tue, 10 Jan 2017 09:30:00 +0000

Behavioral scientist & expert on adventure, Jon Levy knows what makes Spartans tick. He wrote a book about it, The 2AM Principle: Discover the Science of Adventure. A big reason why people undertake challenges outside their comfort zone is to reach flow state, a zen like sense of timelessness, total absorption in an activity, and sense of mastery. The IKEA effect, loving an activity according to the amount of effort you invested in it, also explains how Spartans are made. But the real gift of adventure, Levy explains, is it’s transformative power. In this episode, Levy explains how to live a fun and exciting life and gain success in the process.

Lessons:
   1.   Say yes to experiences.
   2.   Do something a little outside your comfort zone to help induce a state of flow.
   3.   Take advantage of the winner effect by getting some easy victories and building momentum for larger challenges.

CREDITS
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca
Synopsis – Matt Baatz
© 2017 Spartan

124: Pete Cossaboon and Nelson Diaz | The Dash Between Birth and Death Dates

Tue, 03 Jan 2017 09:30:00 +0000

Not wanting to spend his life on the sidelines, blind athlete Pete Cossaboon started participating in Spartan events. He sought out and found a way to achieve this seemingly impossible goal. Nelson Diaz has dedicated himself to facilitating the implausible achievements of adaptive athletes through compassion and action. The events only have meaning and purpose to the degree that they can be applied to life at large and to what extent the athletes can use them to tell their unique story to the world.

Lessons:
- Any new situation, when confronted, evolves from fear to adaptation.
- If life is a dash between you birthday and your death day, measure your value by the lives you have you changed in the interim.
- Avoid distractions to the degree that they are diverting you from the main purpose of your life.

CREDITS
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca
Synopsis – Matt Baatz
© 2016 Spartan

123: Dr. Jeffrey Upperman | Best Training for Emergencies

Tue, 27 Dec 2016 09:30:00 +0000

Trauma care is a creative process for Dr, Jeffrey Upperman. He mentors young surgeons by throwing them in a room together with very little to work with and let their ingenuity and communication skills come to the fore to solve a problem under duress. He points out that these skills are becoming a lost art in the age of texting and tweeting but they are no less vital in forming a successful person. Upperman in his years as a general surgeon took cues from his father, a man who prided himself in working with his hands, and stresses the importance of upbringing, yet acknowledges that the whole community bears responsibility for nurturing a success. Lessons: 1. Creativity is key in emergencies, and it can be learned. 2. We are all responsible to hold each other accountable. 3. We need rites of passage to learn to cope under duress.

122: Cal Fussman | How to Ask the Right Question

Tue, 20 Dec 2016 09:30:00 +0000

Cal Fussman, author as well as a writer for Esquire, went on a ten year worldwide journey with little money to his name. He subsisted on the good will of others, most often on those he met on the bus ride to his next destination. It was the perfect way to satisfy his insatiable curiosity and hone his interviewing skills. In this episode Fussman will talk about how to make everyday an opportunity for adventure and connection. Lessons: 1. Ask a canned question and you’ll get a canned answer. Talk to people with authenticity. 2. When starting a big project don’t reflect long enough to talk yourself out of it; just keep going forward. 3. Treat each day like a unique experience. CREDITS Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca Synopsis – Matt Baatz © 2016 Spartan

121: Tim Gentry | Focus on People

Tue, 13 Dec 2016 09:30:00 +0000

When your business is in trouble, this is the guy you need. Tim Gentry develops people to motivate his own success. As an Ironman competitor he exemplifies strengthening the body as a way to maintain a powerful mind, something he believes many business people neglect to their detriment. His suggestion: keep it simple and do just one thing every day. Listen for more tried and true methods to persevere and thrive. Gentry shares some gems on this week’s podcast. Lessons: 1. Focused on the people in your business,and let hurdles dissolve to white noise. 2. To revive someone who is lagging, put them in charge of others. 3. Write down all the great things that are happening in your life and read them when you need inspiration.

120: Ray Morvan | There’s Always a Way

Tue, 06 Dec 2016 09:30:00 +0000

Mortgage officer and part of a Vermont family maple sugaring business, Ray Morvan found extreme multi day racing at random, after a battle with alcohol and opiate addiction. By helping him find community and a way to exert and build mental resilience it’s exactly what the doctor ordered . He went on to compete in nine Peak Death Races which is almost certainly a record. We spoke with him at the Spartan Winter Agoge. Morvan credits stoicism for getting through life challenges that would break a lesser man. He is now championing the issue of addiction by assisting anyone who is willing to reach out to him. Morvan’s phone line is open.

Lessons:

   1.   Figure it out. There’s always a way.
   2.   Simply put yourself out there, everyday, and have faith that it will get better.
   3.   In addition to PTSD think about PTSG - Post Traumatic Growth.

CREDITS
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye, Dr. Delle & David Deluca
Synopsis – Matt Baatz
Copyright - 2016 Spartan

119: Damion Hahn | Why You Need to do What You Hate

Tue, 29 Nov 2016 09:30:00 +0000

Damion Hahn came a hair’s breadth away from making the Olympics and advises those not achieving there goals “be mad about it, then turn your attention to tomorrow.” He channels that drive training a team that has been near dynasty for the last quarter century of Ivy League wrestling. They got there by honing raw talent. The best persist, the rest need to find their niche elsewhere. Hahn has seen this success translate into the wrestler’s everyday lives and he shares the methods that have built such consistent winners. Lessons: 1. Everybody’s motivated differently; adjust your approach accordingly. 2. Enter each day with a purpose! 3. Be part of a community that motivates you achieve.

118: Christian Johnson and Chad Grills | Disruption

Tue, 22 Nov 2016 09:30:00 +0000

This week’s podcast features two Silicon Valley entrepreneurs, Christian Johnson and Chad Grills, disrupting the world of business. Johnson started Fotition a platform to unite brands people and charities to create a positive social outcome. He arrived at this idea by following his lifelong mantra, “creativity will save the world,” which lead him to a vocation that will leave a legacy. Grills, a former Army infantryman, took note of better ways to do things during deployments in Egypt and Iraq and channeled them into a sharing and trading service for business assets called Twist.com. He discusses the ways he has used the challenges of the military and life to overcome obstacles. Lessons: 1, The problem is the solution (permaculture principle). 2, Learn to love the word no. Turn it into an opportunity to overcome challenge. 3. Ask yourself if you are living up to your life’s mantra and serving the greater good. CREDITS Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra, Col. Tim Nye, Delle & David Deluca Synopsis – Matt Baatz © 2016 Spartan

117: Nini Meyer | Sweat for Good

Tue, 15 Nov 2016 09:30:00 +0000

Nini Meyer created Positive Tracks as a way to get kids moving and involved with a cause through athletics. She has witnessed it not only helping the causes, but connecting the youth with each other and teaching them to manage risk, take on challenges and get active. Since not every child enters the program with the same resources, it also teaches them the vital lesson of using what they got at the moment and building from there. A lifelong volunteer who adopted ultra-endurance running well into her adulthood, Meyer found a way to combine the two into something exceedingly positive. Lessons: 1. Whenever you see the hazy outlines of a starting line begin to form, don’t turn away. Run straight towards it. 2. You can’t cross the ocean by staring at the sea. 3. Achieving challenging acts with groups creates a sense of shared struggle and perseverance propelling you towards your goal through

116: Nathan Helming | Running, Mobility & Business

Tue, 08 Nov 2016 09:30:00 +0000

Helping runners move faster and injury free is the mission of Nathan Helming. A former Ironman qualifier, Nathan Helming runs programming for San Francisco Crossfit with a focus on helping runners and triathletes become better rounded athletes. He’s taking this passion into a startup called The Run Experience which guides athletes through strength, conditioning and problem solving to reach their goals through online webinars. Frustration with chronic injury spurred by a too narrow focus on conditioning caused Helming to seek out SF crossfit with its philosophy of a more balanced approach. He is now adapting his experience to propel athletes past their limitations. Lessons: 1. Be process focused: set aside fear of the outcome and engage in the task at hand. 2. Understand that you have a choice at every moment. 3. Don’t be afraid to ask for help.

115: Scott Harrison |From Decadence to Service

Tue, 01 Nov 2016 08:30:00 +0000

The founder of Charity Water, Scott Harrison was a successful nightclub promoter living a life of decadence many might envy. He found himself hobnobbing with the beautiful people on a daily basis, but he had an epiphany on the beaches of Uruguay. Though he didn’t lack materially he was morally, spiritually and emotionally bereft. He sold everything, took up residence in a friend’s closet and volunteered in war torn Liberia, paying for the privilege. While there he found his mission: He would use his influence to help remediate the lack of clean water that often leads to disease for the 660 million people in third world nations who are affected. Lessons: 1. To change your life, and the life of others, it may be necessary to step into a new story of your life and scrap the old one. 2. The best way to motivate change is through the promise of positive action with tangible results and not through shame or guilt. 3. Do not compromise your values and morality; maintain your tenacity and you will find a way through the challenge.

114: Col. Fellinger | Key Principles of Mental Resilience

Tue, 25 Oct 2016 08:30:00 +0000

With a military career spanning 26 years, retired Col. Fellinger has become a model of resilience and fitness. He asks that you bring him the hardest problems you have because he lives to overcome them. As he explains, it’s a process and one that can be practiced but not necessarily mastered. After all, if you’re not at least a little off balance, how are you challenging yourself and growing stronger? Joe and he discuss the most vital element to fitness--building mental strength through motivation, risk taking, mental agility and mental resilience. Lessons: 1. Remember the French Paratrooper’s Prayer (to paraphrase): Give me Lord what others don’t want, uncertainty, doubt, torment and battle, but also the courage, the energy and spirit to face them. 2. To stay motivated take the first step and you will soon create irreversible momentum, inertia that will take on a life of it’s own. 3. Build mental resilience through facing challenges you didn’t anticipate and generalizing the resultant confidence throughout your life.

113: Kenny Mammarella-D'Cruz | How to Get Past Your Protector and Achieve

Tue, 18 Oct 2016 08:30:00 +0000

The “man whisperer” Mammarella-D'Cruz runs men’s groups that set them on a course to fulfillment. Clients, even billionaires, find they need help understanding how to achieve happiness. His ability was honed by the dire circumstances of his own childhood. After his family was placed on the death list in Uganda, Mammarella-D'Cruz spent a significant portion of his formative years on the run. This summoned his survival instincts, which were vital at the time, but when the threat eased were not helping him live the life he had dreamed. After a string of successful endeavours that left him wanting, he learned to live life to it’s fullest and is helping others do the same. Lessons: 1. Find how your life’s “script” impedes you, to move on. 2. It’s more efficient to learn from other’s mistakes than to make them yourself. 3. If your life is entirely run by your internal protector you are surviving and not living.

112: Amy Winters | Exceptional Endurance Athlete Achieves More With One Leg Than Most With Two

Tue, 11 Oct 2016 08:30:00 +0000

Adaptive athlete Amy Winters, is so resilient she was chosen to help struggling athletes complete the brutal 60+ hour Spartan endurance event Agoge. If you ask her, she won’t credit rugged individualism for her perseverance. She relies on the strength of others to buoy her up as she does the same for them. It may be that the wellspring of grit that her loss summoned helped her to recognize and rouse that same potential in others. Lessons: 1. When you see something different about a person, smile with them. 2. Working as a team, as a community, you bring to the fore each other’s strengths and lift each other towards completing the improbable. 3. To connect with people, disconnect from the screen. LINKS: One Step Ahead Foundation https://onestepaheadfoundation.wordpress.com/ One Step Ahead Foundation on Facebook https://www.facebook.com/OneStepAheadFoundation/

111: Rob Koll | How to Make Champions

Tue, 04 Oct 2016 08:30:00 +0000

Coach of the highly successful wrestling program at Cornell, Rob Koll wasn’t an overnight success. His virtuosity was years in the making, working hard and surrounding himself with the kind of motivating people that would eventually transform the program into a powerhouse. When asked, Koll denies that his methods involve any mystique. He simply doles out his nose to the grindstone, meat and potatoes work ethic with devastating consistency. Those who don’t have the discipline to endure it fall by the wayside. Those who do, find themselves competing with the best and winning often. Lessons: 1. It’s not how much you want to win that day; it’s how much you want to win on all the days leading up to that day. 2. Even a mildly active wrestler is going to go through more pain, hardship and sacrifice than the average person on the street. 3. A supportive upbringing that instills good values is crucial.

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110: Michael Chernow | Hunger For Success

Tue, 27 Sep 2016 08:30:00 +0000

A restaurateur with 7 NYC restaurants and a passion for fitness, his restaurants have succeeded in large part due to Chernow’s keen sense of emotional intelligence. One of the unique ways he keeps his staff happy is the emphasis he places on fitness in the workplace and the program he started to cultivate this. The interview takes place in Seamore’s which specializes in locally caught species that are delectable but often overlooked. Dogfish, for example, is just as tasty as trendier fare. Chernow is working new projects with a voracious diligence Chernow can trace back to his childhood. As a kid he walked dogs and delivering food to transcend his family’s modest lifestyle. Lessons 1. Don’t underestimate anyone. There’s no way of gauging how valuable a relationship will be down the line. 2. Don’t “want,” “need,” or “wish” …. “do.” 3. Cultivate a happy, cohesive team and the guests will be made happy as a matter of course.

109: Charlie Brenneman | Fighter’s Mind

Tue, 20 Sep 2016 08:30:00 +0000

UFC fighter “The Spaniard” and lifelong wrestler, Charlie grew up in normal circumstances. As he puts it “I’m just like you,” he didn’t have to overcome a great deprivation or trauma, he just worked hard and went on to great successes. Brenneman dispels the myth that you must follow a Rocky type trajectory to compete with the best. Instead he shares the simple steps he took, including surrounding himself with good mentors and Consistency. He arrived by realizing that in a sport like wrestling in which “heartbreak far outweighs the triumph” the journey is what matters. Lessons: 1. Being in a normal family that provides good core values and a supportive environment is an underestimated advantage. It doesn’t take extraordinary circumstances to do extraordinary things. 2. Every opportunity, no matter how small, counts. Things add up. 3. If you don’t move the proverbial line in the sand, you’re never going to get best.

108: Josh Mantz | 10 Minutes Past Dead

Tue, 13 Sep 2016 08:30:00 +0000

A former infantry officer Josh Mantz was shot by a sniper in Baghdad. He flatlined, and his life was in the hands of a nineteen year old medic in the heat of battle. Mantz was revived ten minutes after the period that’s considered survivable. When asked why, the medic said simply that he never gives up. Mantz moved on to Tesla, pioneers in electric vehicles. The atmosphere there is in some ways as intense as the military. Why? They too are mission driven. Outside of Tesla Mantz has harnessed his healing to help veterans heal from their trauma.

Lessons:

   1.   You can’t do it all alone, sometimes even your very life is in the hands of others.
   2.   Recognizing and absolving yourself of guilt and shame is the first step in overcoming trauma.
   3.   A solid sense of mission and purpose precedes any great accomplishment.

CREDITS
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra, Col. Tim Nye, Delle & David Deluca
Synopsis – Matt Baatz
© 2016 Spartan

107: Doug Lewis | How this Olympic Skier Sets Effective Goals

Tue, 06 Sep 2016 08:30:00 +0000

Former Olympic downhill skier Doug Lewis decided at 8 he’d compete on the Wold Cup level. Success came very early, but during his first World Cup race at age 17 he broke his back. Failure, he now says, is critical to building confidence. He went on to win World Cup Bronze and represent the US in 3 Olympic games. The problem with peaking early is the looming question of what to do next - and will anyone care. Lewis chose to pass on the lessons he learned by creating a youth development program called Eliteam. He also chose to stayed close to ski racing and is a Skiing analyst for NBC for World Cup and Olympic games. Lewis is content with his life, but continues every day to look for new adventures and inspire kids to set lofty goals then dig deep to achieve them. Lessons: 1. Good coaches set goals challenging enough to spur growth but not so overwhelming they create despair. 2. Students should set goals they may never reach, they will provide direction and inspiration. 3. Confidence requires failure. 4. In any meaningful life path, ebbs and flows are inevitable.

106: Barry Hearn | Find Your Direction

Tue, 30 Aug 2016 08:30:00 +0000

The founder of a massive sports promotion company Matchroom Sport, started off without a clear direction. He says just start, take a scattershot approach and eventually you’ll find your direction by the process of elimination. Aim high, then adjust. Hearn wanted to be a heavyweight boxing champion, but his path lead him to be a promoter instead. His own passion could comes across as draconian, but that’s only testament to how strongly he believes in the power of the individual to create a meaningful life. Lessons: 1. At first take a scattergun approach in life; don’t set limits and then adjust to find your place. 2. Start an hour earlier and end an hour later. 3. Champions are impressive, but the people at the back of the field who refuse to give in may be even more impressive.

105: Anthony Trucks | How Many People will be at your Funeral?

Tue, 23 Aug 2016 08:30:00 +0000

His first memory is the moment his mother gave him away. Former NFL player, Anthony Trucks, wants to matter because his first memory in life was feeling like he didn’t. At 14 a harsh remark by a girl in school shocked him into self awareness. Sheer force of will it set him on a course that has defined his life to the present day as a successful business owner, athlete speaker & author. Lessons: 1. Live a life that will produce a huge turn out at your funeral. 2. If you think the hand you’ve been dealt is an excuse, think again. 3. Practice effortless effort--that activity that resonates so deeply with you that the work you do starts to feel effortless.

104: Shannon Galpin | Courageous Explorer Brings Power to Afghan Women

Tue, 16 Aug 2016 08:30:00 +0000

Explorer and mountain biker Shannon Galpin brings cycling to Afghan women. The 2014 National Geographic Explorer believes bicycles are a vehicle for transformation in a society where this simple freedom and pleasure is denied to women and girls. This simple act, easily taken for granted in the West, provides them with a stronger voice so vital in what often appears like an insurmountable obstacle--positioning Afghan women in a place of greater equality. Lessons: 1. Simply doing something right can a powerful form of activism since it will inspire others to mirror you. 2. Hope and change prevail over fear. 3. Don’t take even the simplest things for granted.

103: Ken Lubin | Founder Executive Athletes

Tue, 09 Aug 2016 08:30:00 +0000

www.spartan.com/103 As a professional recruiter and founder of Executive Athletes Ken Lubin knows what it takes to build a career. As one of the ultra endurance athletes that built the epic Stone Steps in Pittsfield, Vermont he knows grit and hard work too. He says it’s what will get you hired, and what will make you successful once you land a job. Knowing the company culture, offering them what they need is crucial too. Become the indispensable lynch. Building a massive network that includes all types of people, not just those who can obviously help you may be the most important step of all. Garner lots of career development gems in this week’s episode. Lessons: 1. Be the guy that does the hard thing and you’ll distinguish yourself from the rest of the pack. 2. Know the culture of where you want to work and find out how you can fit in. 3. Realize the power of the network: even when it doesn’t look like a connection has any benefit at the time it may prove to be beneficial down the line.

102: Amelia Boone | Make Success a Habit

Tue, 02 Aug 2016 08:30:00 +0000

When Amelia Boone isn’t pulling i-beams out of frigid Vermont rivers for the Death Race or winning Spartan Races, she working as a highly competitive attorney. Every day she’s up at 4:07, running trails at 5 and at her desk by 7. Has she always been that way? Yes. As a child, in what must have seemed odd to observers, her family was encouraging her to relax and not take things so seriously. She believes perseverance and drive can be a habit, don’t let them lapse. It’s harder to start or start again than just keep going. Lessons: 1. Make success part of your routine as regular as brushing your teeth, not allowing yourself to opt out. 2. The difficult path is where the growth happens. Choose it often. 3. Make one small change a day and let it build into something great.

101: 4 Lessons from one of the oldest Olympic sports

Tue, 26 Jul 2016 08:30:00 +0000

US Pentathletes Nathan Schrimsher and Dennis Bowsher. The pentathlon has been an Olympic sport for over a century, but chances are most people don’t know much about it. What are the skills a messenger would have needed in wartime? Riding, swimming,running fencing and shooting. It has recently been given a modern upgrade: the guns shoot lasers instead of the original bullets. Joe talks to two of the best American pentathletes to discover what it takes to excel at this intriguing discipline - one on the current Team competing in Rio in a few weeks. Trust us, there are 4 or 5 key lessons that will carry over to whatever challenge you face on the way to your goals. Lessons: 1. Run your own race, the race of life. 2. There is no substitute for the internal motivation to practice EVERY day. 3. Don’t underestimate the value of wisdom and patience. 4. Set aside your wins and your losses, focus only on what is in front of you now.

100: The 7 Best Spartan UP! Interviews

Tue, 19 Jul 2016 08:30:00 +0000

One hundred episodes in, Joe, Delle, Johnny, Colonel Nye and Sefra talk about the guests that resonated with them the most. Spartan UP! has interviewed writers, athletes, generals, monks, CEOs, entrepreneurs, nutritionists, farmers, lawyers, doctors, explorers...to garner their unique spin on what it takes to succeed. There have been one hundred different answers, one hundred stories on how to live a fulfilling life, but many common threads. These inspiring people are telling us it’s okay to be afraid, but not to live in fear, to have a why, but live in the moment, and to find a passion (or passions) and follow it with all we got.

Lessons from 100 Episodes:

   1.   Have a why.
   2.   Life is a series of moments. Live each one.
   3.   A challenging life is a satisfying life.
   4.   The first step to success is getting off the couch.
   5.   Surround yourself with good, supportive people. Lose those who aren’t.
   6.   Persevere, but if you find yourself on the wrong path, be prepared to go a different direction.
   7.   Aim to be a whole person, mind, body and soul.
   8.   Those who succeed aren’t afraid to fail, often.
   9.   Experiences are much more valuable than things.
   10.   Whatever you are doing, no matter how big or small, commit to it wholly.

099: Alan Jope | Work Life Balance from A Top Executive

Tue, 12 Jul 2016 08:30:00 +0000

Alan Jope, president of Unilever’s Personal Care business, understands how to live. With such an high position many would not be surprised if Jove was a man completely consumed by his work. Though his commitment to his job is complete, it is not the source of his identity. He and four friends are riding stretches of a world spanning motorcycle trip with its share of mishaps and broken bones. What he does is not who he is, but enables him to become the person he always dreamed he could be. In this episode Jope also discusses the benefits of mission driven brands. Lessons: 1. Where you are in the world is more important than what you’re doing in it. 2. Concentrate most of your energy into what you’re doing now, not worrying about the future, and opportunities will open up as a matter of course. 3. In life, follow the packing rule: put the big thing in first.

098: Masha Gordon | Explorers Grand Slam World Record Holder

Tue, 05 Jul 2016 08:30:00 +0000

Masha Gordon, a mountaineer who completed the seven summits and both poles in record time, ventured to take lessons in grit from the boardroom to the most challenging terrain on earth. Thirty minutes from the summit of Everest she was faced with an executive decision: should she risk getting caught in a storm and possibly putting her life in peril or divest and live to see another day? Luckily the risk was worth taking, but the tough mindedness she earned in business made her decision a sound one. Learn how doing great things has taught Gordon how little it actually takes to be happy and successful. Lessons: 1. Even when you invested a large amount in an experience the smartest thing could be to divest if it means living to see another day. 2. Move counter to stereotypes so that they no longer define you. 3. Let a healthy fear and respect complement the excitement of your expeditions.

097: Earl Granville | Enduring Warrior

Tue, 28 Jun 2016 08:30:00 +0000

The sole survivor in a vehicle obliterated by a roadside bomb in Afghanistan, Earl Granville had to find a way to get up again, but with only one leg remaining. This interview transpired after Granville completed the seventy+ mile, sixty hour adventure known as Spartan Agoge, so clearly he is well on his way. As if the accident weren’t bad enough, Granville’s twin brother took his own life, but in his greatest tragedy he also found his redemption. As a motivational speaker, he has used his misfortune to be in service to others. Granville’s life so far is a testament to the Nietzsche truism, “He who has a why to live can bear almost any how.” Lessons: 1. Sometimes the most unfortunate people are the ones who are never tested. 2. We should honor the privilege of being alive by giving back. 3. The upside of adversity is that it can be harnessed to find your passion.

096: Bob Roth | Meditation for Warriors

Tue, 21 Jun 2016 08:30:00 +0000

Bob Roth, transcendental meditation teacher of 45 years, has seen the progression of the practice go from a fringe activity to a scientifically backed technique taught widely in such institutions as schools and prisons. As Roth describes it, transcendental meditation allows one to be a better warrior, whether on the OCR circuit or in facing daily life, by bringing you to a state of level headed calm where you can make the best decisions. A large part of building resilience, after all, is finding ways to put the tumultuous highs and lows into the proper frame of reference so you can sail easily past life’s obstacles. Lessons: 1. No matter how much turmoil exists on the surface of the ocean it is insignificant compared to the depths of calmness that lie underneath. The mind is like an ocean. 2. Meditation is Spartan in that it gets to the essentials of your body and mind. 3. To the mind that is still, the universe surrenders--Lao Tzu. I.e., If you have a complicated mind, you’ll be a victim to life’s obstacles.

095: Master Xi Qi Ling | What Chinese Tradition Can Teach Us About Success

Tue, 14 Jun 2016 08:30:00 +0000

The eastern philosophies that influence the school headed by Master Xi Qi Ling provide a valuable counterbalance to our western ones. In our individualistic culture we often forget that in order for our lives to function optimally we need to consider how they can harmonize with the greater whole. For example, the school realizes that if they merely teach the students and neglect what happens when they go home, then the teachings are at risk of being lost; therefore they teach the parents as well. In short, the universe is more powerful than any one person and if we nurture it, it will nurture us right back. Lessons: 1. Health and well being depend on harmonizing your physical, mental and spiritual being. 2. Everything is connected. 3. Some problems can be solved very quickly while others can only be solved slowly. Knowing the difference is important.

094: Tim Morris | A Paralyzing Accident Propelled Him Into Overdrive

Tue, 07 Jun 2016 08:30:00 +0000

Tim Morris, adaptive athlete and SGX coach, didn’t need to get off the couch, his quest for the Spartan Trifecta started from a wheelchair. He powers through a course relying on the strength of his upper body. If, for some bizarre reason, this doesn’t impress you, try the same across your living room floor. He trains an increasing number of adaptive athletes as well as the able bodied. He can teach both groups much about grit. But his teaching by no means ends there--he demonstrates that by the simple act of living passionately those around you will learn what it means to be fully alive. Lessons: 1.Talking about things merely kicks the can into the future; you have to do them. 2. Build your life around the three “p”s: passion, perspective, and perseverance. 3. Always be aware that your reality affects others and act accordingly.

093: Jennifer Gilbert | Success After a Random, Near-fatal Attack

Tue, 31 May 2016 08:30:00 +0000

Jennifer Gilbert, a wildly successful events entrepreneur, was assaulted to an inch within her life outside her friend’s New York apartment. Not only did she survive but she went on to live a very rich and fulfilling life. How? The struggle was all too real. It wasn’t an overnight transformation. She was able to recognize the vast, and sometimes elusive, source of resilience that she discovered that day and draw on it to create the kind of life she always wanted. Her story is jarring, graphic, visceral, enraging, senseless, but at the same time life affirming, hopeful, and deeply important. Lessons: 1. The resilient person that you are in your most challenging moments is there for life to aid you whenever the need should arise. 2. Fear is the worst feeling to make a decision from. 3. Beautiful things often grow from dark, ugly places like flowers from compost. 4. You cannot control one thing in the world except who you are afterwards, whether you move towards the light or wallow in the darkness.

092: Sgt. Major Frank Grippe| A Leader in The Profession of Arms

Tue, 24 May 2016 08:30:00 +0000

Before retiring Sgt. Major Frank Grippe was the senior enlisted Soldier for US Central Command in charge of military operations in 20 countries in Northern Africa, Central Asia and the Middle East. He came out of the subzero weather of the Spartan Agoge to share his wisdom of grit hard earned through his 30 years as a ranger in the army. His is decidedly a no nonsense approach. Grippe knew what he wanted and simply did the job day in and day out, learned all he could from the best mentors he could find and when the opportunities to advance presented themselves, he was ready. He has gone through life with a single minded purpose and one might come away with the impression that he hasn’t entertained the idea of an alternative livelihood, even for a second. Lessons: 1. Knowing exactly what you want makes getting it that much easier. 2. Force of will is everything. 3. Positions of responsibility demand complete transparency.

091: Col. Liam Collins | How to Identify the Very Best

Tue, 17 May 2016 08:30:00 +0000

According to Col. Liam Collins, Phd., Special Forces Qualified Officer, West Point Professor,and past winner of the Best Ranger Competition - approximately one percent of prospective candidates persist to become members of the special forces. Joe’s always looking for these people but, alas, they are elusive. They may not not linger long by the waterfalls, but are always eyeing the craggy terrain just ahead. Understandably, it is difficult to find those who will consciously fling themselves into relative peril. How does Col. Collins find them and train them? That’s what we want to find out. Lessons: 1. The true test of character is the decisions you make under duress. 2. You develop your mental fortitude like developing muscles: push to the limit of your capacity; recover, then push to the new limit. 3. The key to success in a highly competitive environment is not to wallow in your comfort zone.

090:Christopher McDougall | Author "Natural Born Heros"

Tue, 10 May 2016 08:30:00 +0000

Not too long ago every self respecting long distance runner was toting a dog eared copy of Christopher McDougall’s Born to Run, reconsidering their choice of footwear or forgoing shoes altogether. McDougall’s current explorations have led him to ask new questions such as: what makes a hero, are our vast human skills learned formally or innate and suppressed by culture? Is the ability to survive in dire circumstances unique or is it present in all of us and awaiting the opportunity to be unleashed? You may know Joe’s take on these questions, and in this episode learn if McDougall agrees. Lessons:  1. To be compassionate can also mean to help someone with their problem while it’s small and before it comes back to affect the community at large. 2. Many skills are latent, lurking just below the surface, and our mass culture has limited their full expression. 3. Being successful often means identifying and taking that one extra step that no one else is taking.

089: Kevin Cleary | CLIF Bar CEO on Healthy Growth

Tue, 03 May 2016 08:30:00 +0000

Kevin Cleary, CEO of Clif Bar, has his company on the right track if not the most trodden one. Whereas most companies only think of maximizing their quarterly profits, Clif bar is planning decades ahead and profiting from the foresight. Whereas most companies focus on satisfying their shareholders, Clif Bar has a firm social and environmental mission that strengthens the company and community at large. They’re one of the few, but important examples that doing good, yet remaining lucrative, are not as mutually exclusive as many believe. Lessons: 1. It’s much better motivation to tell someone they’re a hard worker than to tell them that they’re smart. 2. A company that can focus on long term goals, despite the pressure to show quarterly profits, will ultimately make better decisions. 3. A purpose driven business keeps those involved with it engaged and passionate.

088: Three Dauntless Wrestlers: Nate Carr Jr., Gabe Dean and Nahshon Garrett

Tue, 26 Apr 2016 08:30:00 +0000

Wrestling requires a mindset that transcends sport. What can you learn from them? Everything. It’s a sport with no excuses. It’s just you and your competitor and if you fail, there is no one else to blame. The sport by its very nature develops mental toughness. Joe talks to three promising young wrestlers, Nate Carr Jr., an Olympic hopeful in a legendary family of wrestling greats, and All Americans from Cornell, Gabe Dean and Nahshon Garrett. They discuss the unique aspects of the sport that prepare its participants to excel in life. The thing that they all share in common is their sense of drive and moving forward no matter what. The very tools that’ll help you grapple with life’s inevitable adversities. Lessons: 1. If nothing changes, nothing changes. 2. Sometimes to master adversity you need to create it. 3. Treat people to your gift.

087: Dave Asprey | Biohacking - is it legit?

Tue, 19 Apr 2016 08:30:00 +0000

Biohacking ground breaker Dave Asprey, got the controversial trend of adding butter to coffee going and it turns out that’s just one of many hacks espoused by this alternative health entrepreneur. He believes that by gathering the right data, our bodies can be optimized through unconventional methods. Asprey himself has been hacking his mitochondria for many years. Besides the things we can monitor, Asprey describes the confounding array of activity that occurs without our conscious awareness. Yet this state that is most difficult to pin down turns out to be the one in which human performance peaks.Lessons: 1. Recovery is a vital part of training but often gets neglected. 2. The flow state is elusive but when we reach it we do amazing things. 3. Biohacking attempts to understand when your body is helping you and when it’s betraying you.

086: Jeffrey Zeizel | Get Boston Strong Resilience

Tue, 12 Apr 2016 08:30:00 +0000

While running the Boston Marathon, clinical social worker Jeffrey Zeizel had to call up all his expertise and coping mechanisms when a bomb went off at the finish line. His son was ahead of him and there was a chance he was caught in the fray. Though nobody would blame him for panicking, he immediately went into action administering psychological first aid reassuring others that the worst case scenario is not the most likely one and in the process helping himself to cope as well. Zeizel has a wellspring of insight on what it takes to be resilient and the good news for humanity is that, in short, it involves bringing all of our best qualities to the forefront. Lessons: 1. The last stage of going through grief is not really acceptance but developing the tools to cope. 2. Remember AAA: action alleviates anxiety. 3. It’s easy to fulfill mundane responsibilities, but to do the things that give life meaning is difficult yet worthwhile. 4. To be resilient optimism is crucial but it must be tempered with a healthy dose of realism.

085: Reno Rolle | Let Food Be Your Medicine

Tue, 05 Apr 2016 08:30:00 +0000

Reno Rolle, to paraphrase Hippocrates, let food be his medicine when seeking ways to ameliorate his son’s ADD. It worked so well Rolle pivoted his successes into a company, Boku Superfoods. He harnessed the power of nutritionally dense foods, popularly known as “superfoods,” to create a line of foods. In his years long effort to develop a superior product, Rolle not only fulfilled his mission of having a positive impact on people, but gained some valuable insights into a productive life as well. Obstacles are a part of life and a few successes in pursuit of a lofty goal provide the impetus to overcome them.Lessons: 1. Nutrition is a key factor in meeting challenges. 2. In starting a business, focus on having a positive impact and the money will eventually take care of itself. 3. A taste of success may be all you need to provide the impetus to overcoming great obstacles.

084: Ned Spieker | The Path to Billionaire

Tue, 29 Mar 2016 08:30:00 +0000

If Ned Spieker is a typical billionaire real estate mogul, then the path to success isn’t what you might expect. According to Spieker, it’s not about being an autocrat, but being a servant, not creating a hierarchy, but sharing responsibility, and not about wanting it all, but starting small and working very hard. Serendipity, Spieker admits, plays a big part, but that’s out of our hands regardless. It often takes a little luck to get past seemingly insurmountable obstacles. But in the meantime we have to lay the groundwork that effectively loads the dice in our favor.Lessons: 1. When you’re going through difficult episodes they’re crises; but in hindsight they’re blips. 2. Self esteem is earned; you can’t give it. 3. Good leaders eat last: when you serve your people and build trust they will work harder and smarter as a result.

083: Aiden Chase | A Healer’s Techniques Overcome Fear

Tue, 22 Mar 2016 08:30:00 +0000

Aiden Chase, a spiritual healer for Hollywood types, entrepreneurs and regular folks, takes a holistic approach to success in life: we approach our highest selves through a balance of mind, body and spirit. Fanciful as it sounds, there’s common sense behind it. The mind functions optimally when allowed to reflect clearly and honestly in the quiet places that are growing scarce. Importantly, he guides clients to identify their biggest obstacles, their fears, and no longer repress them, and then do it anyway. Chances are they won’t become billionaires, but then again it probably won’t matter. They’ll have obtained something far more valuable. Lessons: 1. Success is achieved through a holistic integration of mind, body and spirit. 2. Fear is the biggest obstacle we need to transform to move forward. 3. Nature is the best place for quiet contemplation in order to envision your direction in life.

082: Zhong Luo | The Bottom Line - Human Transformation

Tue, 15 Mar 2016 08:30:00 +0000

Zhong Lou’s path to MMA prominence was never in doubt. He started practicing karate not long after he learned to walk and talk and has mastered a strikingly diverse number of disciplines, from Chinese acrobatics to Mongolian wrestling, since. Forty years later Lou is determined to leave a legacy with his San Francisco gym, Dragon House MMA. The money to keep it up and running is not easy to come by, and it’s not unheard of for a student to sweep the floors in exchange for training. But the bottom line for Luo is human transformation, and in that he is making a tidy profit.Lessons: 1. Even in solitary endeavors, mastery often requires a team effort. 2. When money isn’t quite cutting it, passion will keep the doors open. 3. Fitness priorities shift with age; training for invincibility while young must gradually shift to training for health if one is to remain viable.

081: A.J. Jacobs | Journalist and Human Test Subject

Tue, 08 Mar 2016 09:30:00 +0000

Human guinea pig and journalist A.J. Jacobs has lived according Old Testament rules, outsourced his entire life, and subjected himself to every diet and fitness program he could find to he could to see what he could learn. Besides the more obvious lessons, like sheep don’t do well in New York apartments and long beards are itchy, he gained valuable takeaways that he shares in his books which include “The Year of Living Biblically,” “Drop Dead Healthy.” He provides a whole other angle to the trope, “fake it til you make it.” Through his interesting experiments Jacobs proves that some of the best adventures can be conjured up in the mind.Lessons: 1. Expressing gratitude for everything develops awareness of just how many things we have to be thankful for. 2. It’s easier to act your way into a new way of thinking then to think your way into a new way of acting. 3. In terms of genealogy, we are all one large extended family, so be kind.

080: On Location at Spartan Winter Agoge 001 [BONUS EPISODE]

Thu, 03 Mar 2016 09:30:00 +0000

Col. Nye spent the weekend at the very first Spartan Winter Agoge to to get a taste of the lessons shared by instructors there. We’ve also included a special message about Agoge’s meaning from Joe De Sena. The Spartan Agoge is a 48 or 60 Hour test of mental and physical endurance. The goal is not just to break you down but to build you back up with greater purpose, resilience, commitment and knowledge of yourself. The winter Agoge includes the practical survival skills you’ll need to complete the event safely even in the brutal sub zero conditions this year’s participants faced. This is Col. Nye’s first time doing solo field interviews for Spartan Up, let us know what you think. PS- this is an episode we suggest you WATCH.

079: Hoby Darling | How to Lead by Example

Tue, 01 Mar 2016 09:30:00 +0000

Hoby Darling, CEO of Skullcandy, in pursuit of his success, got out over his skis and accelerated through the turns, got up early every day, set the bar high for his community, and built up obstacle resistance by challenging himself on a regular basis. Darling demonstrates the wisdom of leading by example, not by decree. He shows that one of the most crucial aspects of motivation is redefining what is possible thereby opening the door for others to excel. In this episode, Darling will reveal what it takes to dream big and turn that dream into a reality.Lessons: 1. Leaning into yes makes life a lot more fun and interesting. 2. The best way to motivate others is to set a great example and let those you’re trying to influence figure out their path. 3. The best way to advance in life is to concentrate on doing your best everyday and the bigger picture will often take care of itself.

078: Clint Wattenberg| Recovery Nutrition - What You Need to Know

Tue, 23 Feb 2016 09:30:00 +0000

Synopsis: Which diet will optimize your obstacle resistance-- Paleo, raw foods, clean eating or some emerging trend? According to Cornell head nutritionist Clint Wattenberg, there is a time and a place for almost any kind of food as long as you eat it in moderation and your grandma would recognize it. Trying to be “perfect” with your diet will often drive you to the other extreme or, worse, to an eating disorder. If you love food and eating, then Wattenberg has some great news.Lessons:1. Be moderate with your diet, not extreme.2. Only eat foods that your grandma would recognize and as many whole foods as possible.3. Nutrition is the foundation to build a performance, not the golden key.

077: Bart Yasso | Runner's World Chief Running Officer (C.R.O.)

Tue, 16 Feb 2016 09:30:00 +0000

Bart Yasso earned the title of Chief Running Officer at Runner’s World magazine through a rugged initiation that involved life altering missteps in his adolescence. It took a stark confrontation with his own mortality via the loss of a close friend to jolt him onto his path of pursuing his passion. This experience upheaved his frame of reference from a toxic one to one of redemption. It’s a running theme in our tales of grit: climbs to great heights very often begin at rock bottom. Yasso’s love for running and for life shines through in this episode. Lessons: 1. You are the average of your five closest friends, so choose wisely. 2. You need to think like a champion before you can become one. 3. Say yes often to new experiences; embrace and love them.

076: Thom Beers | "Deadliest Catch" Producer

Tue, 09 Feb 2016 11:13:18 +0000

Thom Beers, successful producer of shows including Deadliest Catch, Ice Road Truckers & Monster Garage has taken a treacherous path to achieve his success himself. Starting at the bottom he worked his way up through grit, persistence and staying one step ahead of everyone else. His passion, apparently very much alive, propelled him through the rough patches. He has some valuable tips on how to navigate those icy roads and stormy seas that one will inevitably encounter along the way to any achievement worth pursuing. Lessons: 1. Passion is the most important thing in the world: If it doesn’t make your heart pump Kool-Aid, it’s not worth doing. 2. Develop an optimal business culture by gathering together people with the same passion as you. 3. Hire really good people and then let them run.

075: Dandapani | This Monk’s Success Secret

Tue, 02 Feb 2016 09:30:00 +0000

What could Dandapani, a Hindu monk turned adviser to entrepreneurs, have to offer to a world seemingly far removed from the monastic life? Plenty it turns out. Through his practice he has come to personify the calm in the midst of the storm, and if there is one way of being that would be a boon in the tumultuous climate of the business world, this would have to be it. Calm reflection is the key to creating positive habits of the mind and Dandapani has mastered this in his many years of practice. He has built a solid foundation of wisdom which he will touch on in this week’s podcast.Lessons: 1. Motivation requires a lot of energy, therefore it is important to let go of the things that drain your energy including negative media, tv, toxic friends and sometimes even family. 2. One of the greatest gifts you can provide yourself is taking a few moments each day to clarify your direction in life; once you do that, you can overcome almost every obstacle. 3. Use positive affirmations to shape and change your mind in order to attract good things into your life.

074: Sami Inkinen | San Francisco to Hawaii by Rowboat

Tue, 26 Jan 2016 09:30:00 +0000

Entrepreneur and athlete Sami Inkinen, along with his wife, rowed 2,750 miles over 45 days without using any of the traditional “athlete foods” conventional knowledge says are essential: sugars and carbs. They didn’t starve, far from it. They came out of it healthier than can be expected from such an endeavor. Why? As fit as Inkinen is, he developed prediabetes by following the standard diet and surmised that sugar was the culprit. If someone like Inkinen is vulnerable, we should all be aware. Inkinen recounts his amazing journey from California to Hawaii.Lessons: 1. The key to success is anything is a growth mindset: Don’t go through an experience, grow through it. 2. Sometimes you have to face a challenge as if you were eating an elephant, one piece at a time, slowly, as best you can. 3. The only way to escape an unpleasant experience is to embrace it fully, not fight it.

073: Mike Roberts | Lessons from Outside Magazine

Tue, 19 Jan 2016 09:30:00 +0000

As Outside Magazine Editor, Mike Roberts has access to the stories of the top outdoor athletes in the world and to their wisdom as well. He’s seen Kelly Slater, “the Michael Jordan of surfing,” heal his life through the zen of the water, and age gracefully through his sport. He has also seen top climbers act boldly, but with a skill honed through the culmination of years of dedicated practice. Through these stories we can garner how to be a better human, how to risk without risking it all, how to truly be alive and not just live. Lessons: 1. In tough times you can either be afraid or think “what an interesting time to be in” and seek creative solutions. 2. Use the lessons that you find in pursuit of your passion in the other areas of your life to help make you a whole person. 3. Excellence in sport doesn’t necessarily have to waver once you reach middle age: for one thing, you often gain the wisdom to keep going, to learn to suffer a bit better.

072: Isaiah Vidal | How to Overcome Circumstances

Tue, 12 Jan 2016 09:30:00 +0000

Spartan pro Isaiah Vidal, through the rough circumstances of his life, took the road less traveled to success: He saw the troubled path of his father and didn’t take it. Sons often repeat the mistakes of their fathers, how did Vidal manage to turn things around? In a nutshell, it was a combination of will, determination, and an orientation towards positivity as well as turning towards other strong role models in his life like his mom and grandfather for inspiration. Their influences, as Vidal will describe, laid the foundation for his transformation.Lessons: 1. When proceeding with your life, think of the legacy you want to leave, the example for your children to follow. 2. Take measures to guard against negativity in your life. 3. If you want to get back on your feet, first you have to get off of your ass.

071: Chris Kresser | The Most Important Thing

Tue, 05 Jan 2016 09:30:00 +0000

No one should ever wish tragedy into their own or other’s lives, but it has the potential to lead to some incredibly beneficial life changes. Chris Kresser transformed a decade long struggle with a rare chronic disease into something that benefits society. He was able to restore himself to health and is now doing the same for others. His main piece of advice, “eat real food,” is deceptively simple until you look at the food trends in American culture and realize that the majority of the people the majority of the time are doing no such thing. It may be the single most important thing you can do for your well being. Kresser explains why.Lessons: 1. To stay focused, create a pointed mission in life; do everything that delivers you towards that mission, eliminate those things that don’t. 2. In order to accomplish your goals, you have to be a whole person: if you don’t optimize your physical and mental well being, then you’re not much help to others. 3. Eat real food. Maximize nutrient dense whole foods and minimize those that come from a box, bag or can or use sugar, white flour or seed oils.

070: Jay Jackson | The Story You Won't Believe

Tue, 29 Dec 2015 09:30:00 +0000

Jay Jackson is the subject of Joe’s ultimate wrestling story, but you’ll have to wait to the very end of the episode to hear it. Jackson,assistant principal and wrestler, recognizes a need to nudge students into uncomfortable situations that will develop their grit, but that are often absent in an increasingly bubble wrapped society. He got his grit from his parents. His father, as a wrestling coach, would push his physical boundaries and his mom had clever strategies to develop his social skills. Jackson shares some valuable advice about how to advance towards your goals with a smile on your face.Lessons: 1. To raise your children to be resilient, practice pushing them out of their comfort zone gradually through time, but not without building a solid foundation of security and love when they’re young. 2. Since a majority of your life is spent getting to a destination it is vital to find a way to enjoy the process. 3. If you can persist in every area of your life, physically, mentally, morally, you’ll succeed.

069: Dean Karnazes | Advice: Fail Boldly

Tue, 22 Dec 2015 09:30:00 +0000

In world renowned ultra runner Dean Karnazes, Joe tracked down a real Spartan by both disposition and bloodline. Does he eat gruel for breakfast, take cold showers, and run wearing a hundred pounds of armor? Maybe. He’s run marathons in every state and is now setting out to do the same in every country. Certainly that falls within the same spirit. So you might be taken aback to hear that Karnazes tells us that we should set out not only to fail, but to fail big. His advice is backed up by a life changing experience that he will describe in this episode.Lessons: 1. To achieve great things take small steps and ask yourself at every step if you’re conducting yourself with discipline. 2. Never stop exploring: don’t be afraid to try new things and eventually you’ll discover your passion/s. 3. Fail boldly: the most useful lessons are learned from the most dramatic failures.

068: Andrew Marantz | What Drives Us to Succeed?

Tue, 15 Dec 2015 09:30:00 +0000

According to writer Andrew Marantz, if you want to have a fulfilling life, take the largely accepted wisdom “live each day as if it were your last” with a large grain of salt. On the road to success, merely satisfying every desire as it appears will get you nowhere. In a philosophical conversation on the Spartan Cruise Joe and Andrew discuss the the crossover between perseverance and success in artists and athletes, the importance of future memory, the strong drive towards innovation and a variety of other topics. They also attempt to answer whether human achievement is driven by chemical releases in the brain or something more complex.Lessons: 1. “Live each day as if it were your last” may be a misleading aphorism: There are clearly many things you must do to achieve long term fulfillment that don’t involve instant gratification. 2. The thing that often gives you the most satisfaction, your life’s passion, is paradoxically the thing you frequently don’t enjoy doing at all, but after all is said and done, love regardless. 3. On one extreme are virtuosos, those who strive for mastery, on the other are innovators, those who create change. We need both equally, and often we ARE both.

067: Jerry Zaks | Ferocity for Life

Tue, 08 Dec 2015 09:30:00 +0000

Growing up as the child of holocaust survivors, Broadway director Jerry Zaks, often found himself overprotected with his family wanting him to enter a “real” profession. At the moment he found his true passion and was happiest his family felt sorriest for him and that he had thrown his life away. But he had inherited from them a ferocious will to live that enabled him to take nothing for granted and propelled him in a vocation in which the odds are stacked up against you. Though not apparent on the surface, performers and directors are Spartans and in this episode Zaks will describe why.Lessons 1. Seek out the roles in which you best fit and then make fulfilling them a matter of life or death. 2. Getting the part, whether it be the leading actor or position in a dream job, involves translating your talent into behavior that’s unforgettable. 3. Protect the possibility of a happy ending for as long as possible.

066: Xander Van Tulleken | Living with Danger

Tue, 01 Dec 2015 09:30:00 +0000

Xand Van Tulleken, a doctor who practices in hostile regions, had a taste of the easy life growing up, but it did not sate his appetite for adventure. He has worked in such places as Sudan, Uganda and Peru and the excitement of the challenge has made it difficult to go back to a conventional existence. He and his brother have even started a TV show in which they immerse themselves in traditional indigenous medicine with no other recourse. The takeaway? Western medicine has a lot to learn.Lessons:1. When things go badly wrong it's because of indecisiveness and uncertainty, therefore, be prepared.2. People can live quite well without western medicine. It has little to offer to the indigenous way of life, for example.3. Some of life's happiest moments are in the midst of doing difficult things.

065: Lewis Howes | The School of Greatness

Tue, 24 Nov 2015 09:30:00 +0000

To say the least, Lewis Howes had a focused vision. He wanted to make the Olympics and figured that the best way in was by joining the national handball team. There was a slight problem, he never played the game. He brought his athleticism and Arena Football experience to New York City, practiced intensely and now finds himself tantalizingly close to his daunting goal after an incredibly brief quest. He has some sage advice for the longer road to greatness as well.Lessons:1. Live in the moment, in the flow and take tiny steps.2. The health and performance benefits of quitting, or limiting, simple carbs and sugar are a game changer.3. If you lack natural talent, you must seek out alternative means to gain an edge.

064: Tucker Max | How to Get What You Want

Tue, 17 Nov 2015 09:30:00 +0000

Tucker Max is an author who pioneered the genre known as “fratire,” an irreverent, tongue in cheek description of his testosterone and beer fueled exploits that gained a decent following about a decade ago. Now CEO of Bookinabox.com, his life appears to have taken on a decidedly different tack as he stands head to head with Joe in the MMA octagon. By his own admission, he’s only achieved modest success in the ring, but what he has learned is priceless. In the ring, as in life, there is no such thing as “losing.” There is only winning and learning.Lessons: 1. There’s no reason to worry about losing. There’s only winning or learning. 2. Great mentors shorten the learning curve and speed the way to mastery. Take the effort to find one. 3. If you want something, make sure you have something to offer first.

063: Juliet Starrett | The Secrets to Gym Success and Escaping Hippos

Tue, 10 Nov 2015 09:30:00 +0000

Unwittingly paddling into hippo infested waters on the Zambezi was the perfect, if unintentional, predictor of later success for Juliet Starrett who co-owns the San Francisco Crossfit with her husband Kelly. After the most lethal mammal to man upended her canoe, she was already strategizing her plan to survive midair. This is the perfect metaphor for making it in business: peril will gauge a sneak attack at the most inconvenient times and you gotta summon up the fortitude and flexibility to adjust your strategy when suspended at the height of danger. There is simply no time to lick your wounds.Lessons: 1. Taking risks in your day to day life helps prepare you for the risks in business. 2. Be or recruit someone who is highly organized as an essential member of your team. 3. To retain quality staff, create enough space for them in the company to diversify and grow.

062: Jeffrey Zurofsky | Chefrepreneur

Tue, 03 Nov 2015 09:30:00 +0000

“Chefrepreneur” Jeffrey Zurofsky, co-founder of Wichcraft sandwich shop and judge on Bravo’s “Best New Restaurant,” suggests the obstacles of running an efficient kitchen and a successful restaurant should be a model for entrepreneurship. A high quality restaurant is like a virtuoso pianist playing a finely tuned piano: a great deal of talent, coordination and practice goes into an end result that appears graceful, effortless and exquisite. As paradoxical as it seems, for him creativity thrives within the bounds of a certain amount of discipline. In this episode Joe and Jeff discuss some of the finer points of applying these lessons to your business and life. Lessons: 1. To get the job done effectively, follow the kitchen inspired concept of mise en place--organize everything into its proper place before getting down to work. 2. In it’s essence, service is a well crafted method of preparation that ensures that the results are consistent and high quality. It is well worth honing this technique. 3. Avoid the big mistakes but accept the small ones as necessary obstacles to shape the unique character of your business.

061: John Durant | The Paleo Manifesto

Wed, 28 Oct 2015 08:00:00 +0000

John Durant, author of the Paleo Manifesto, dispels the myth that Paleo is a meat intense, monolithic diet. There are many indigenous cultures, he explains, with different levels of meat consumption, and therefore many models to choose from. What he doesn’t accept, however, is that vegetarianism exists in our nature. In his research, Durant could not identify even one xexample. He does agree that the most important aspect of this and any other health conscious diet is the elimination of processed foods. He describes how our cultural shift towards expediency and convenience has made us sick.Lessons: 1. Vegetarian and vegan diets are not noted in indigenous diets and are largely grew out of our industrial cultures. 2. The most important aspect of the paleo diet is not to increase meat consumption, but rather to eliminate processed foods from our plate. 3. We are products of our habitat. To effectively change your diet, change your surroundings.

060: Dr. Fred Bisci | 50 years on only raw fruits and vegetables

Tue, 27 Oct 2015 08:00:00 +0000

In this episode, Dr. Fred Bisci tells us how to cut out processed foods from our diet to vastly improve health and athletic performance. In his case, though, “processed” also means any form of cooking. Bisci has found through fifty years of eating a raw vegan diet that meat and cooked foods are optional - and may even be detrimental. Incredibly active at age 85, Bisci certainly makes a good case. Yet he urges us not to follow his and Joe’s example: instead of taking the extreme measure of going 100% raw from the start, try making a more gradual transition.Lessons: 1. In Bisci’s experience, athletic performance can be amazing on a diet of only raw fruits and vegetables. 2. If switching to a purely raw diet is too extreme, the most important way to improve your diet is to eliminate processed food, anything from a can or a box. 3. When coming off of the standard American diet onto this one, it’s common to go through a detox period in which you’ll feel ill. Persist through it and you’ll feel great eventually.

059: Meb Keflezighi | Run to Overcome

Tue, 20 Oct 2015 08:00:00 +0000

Becoming the only person to win the Boston and New York marathons AND medal in the Olympics, Meb Keflezighi stepped up to the challenge by remembering his father’s sacrifice. His father fled war torn Eritrea carrying only a canteen, stick, sack of barley and matches to ward of hyenas; Keflezighi is grateful for regular aid stations to ease his way. He and his family made it to the United States via Italy and through hard work and perseverance all became successes in their respective ways. Keflezighi details his inspiring journey in this episode.Lessons: 1. Frame of reference can push you towards your goals. Running a marathon with the luxury of aid stations is nothing compared to hiking hundreds of miles through hostile lands to save your family. 2. A goal bigger than yourself, that impacts people in a positive way, is an excellent motivator. 3. It’s not about winning, but getting the best out of yourself.

058: Evan Dollard | The Only Sure Way to Avoid Regret

Tue, 13 Oct 2015 08:00:00 +0000

How does one, like Evan Dollard, become an American Gladiator? The frank answer, according to him, is that you don’t. Instead you make all the preparations within your power; go where the action is; pursue your passion to the fullest; make yourself known and talk to the right people and do everything to put the odds in your favor. If it doesn’t work out chances are that you’ve created an environment where something else, maybe even something better, will. This is the way to live a fully realized life, one without regrets. Dollard is living it and he has some valuable wisdom to help you live it too.Lessons: 1. It’s worth laying the groundwork when pursuing an opportunity because even if it doesn’t pan out, you’ll be ready for the unexpected opportunity that may be around the corner. 2. The riskier path is worth it even if you don’t meet your goal since it means eliminating the “what ifs” and “if onlys” and living a life without regret. 3. Always move forward: If you see a stagnant pond you don’t drink from it but instead seek out the fast flowing stream with the freshest water.

057: Mike Reilly | You Are an Ironman

Tue, 06 Oct 2015 09:00:00 +0000

Mike Reilly is the voice of the Ironman. He has lent his voice to over 1000 events and his declaration, you are an ironman, has helped transform lives. Reilly takes great care in choosing his words because he knows they’ll have not just an impact on the racer’s life, but everyone around him as well. Reilly is a firm believer in the power of the individual to shape their own experience, but this doesn’t mean that they wouldn’t benefit from some words of encouragement to propel them towards the next finish line.Lessons: 1. If you live by the adage, “you’re the cause of your own experience,” you’re on the right path. 2. Experiences, unlike things, permeate to other people which makes them more valuable. 3. Live from the inside out and everything else falls into place.

056: Tim Ferriss | Techniques for Better Life

Tue, 29 Sep 2015 09:30:00 +0000

As one might expect from the author of the “Four Hour Work Week,” Tim Ferriss has a solid, well established routine. He awakes, meditates, exercises, journals, blocks off four hours for creative work, then frees himself for meetings and phone calls. This well balanced approach has taken him far. When the inevitable drudging task comes around he slogs himself through it by building momentum with “Scooby snacks,” short, fun activities preceding the boring ones. From the start of this interview it quickly becomes apparent that Ferris is a wellspring of great advice for anyone who is aiming to build a successful business or life.Lessons: 1. Narrow things down to one or two things to focus on daily. 2. Volunteer for great organizations then go the extra mile to stand out. 3. Find a small but fast growing company to work for and observe the deal makers at work. Note the kind of questions they ask to get ahead. Example: “I know its impossible, but if there was a way to make it work, what would it be?” 4. When things start going well in business, to maintain focus, separate the great opportunities from the potentially overwhelming number of good ones. Ask yourself, what it the one step that will make all the others irrelevant.

055: Kelly Starrett | Stand up!

Tue, 22 Sep 2015 08:00:00 +0000

Forget what your first grade teacher told you, according to Kelly Starrett, owner and cofounder of Mobility WOD, children should never sit still in class. He believes that we learn better, are healthier, and by burning more calories are starting to reverse the obesity epidemic when we are standing. Even healthy adults who work out regularly suffer from the negative affects of too much sitting. Starrett, through his crossfit gym, encourages the type of holistic practice that will prepare an elite athlete, or a normal person, for any situation. In this episode, he describes how in depth.Lessons: 1.The benefit of having a good conditioning program is not learning how to suffer but learning how to problem solve in the face of discomfort. 2.There’s no way to solve the obesity epidemic without tackling sitting and inactivity. 3.If we can’t use the lessons of elite sport to help the layman, then sport is just folly.

054: Travis Macy with Mark Macy | You Need an Ultra Mindset

Tue, 15 Sep 2015 08:00:00 +0000

Travis Macy, an avid ultrarunner, wrote The Ultra Mindset after he learned a valuable lesson himself. He was working to become a school principal, a respectable position and by all means a sensible decision, but stopped in his tracks to write the book. Pushing forward in the wrong direction for the wrong reasons would’ve left Macy unfulfilled. Raw perseverance without deep purpose is not enough. Lucky for us, Macy channeled his mental toughness into the right endeavor and he shares a number of strategies for you to do the same in this podcast. Lessons:1.When things get tough it’s helpful to focus on why you’re doing something and not on the drudgery of the task.2.Training is equally important for developing a strong mind as it is for getting fit.3.Quitting is okay when you find yourself on a path that doesn’t align with your values, but if you are on the right path, don’t give up.

053: Jordan Harbinger | Learn the Art of Charm

Tue, 08 Sep 2015 08:00:00 +0000

To be a success, or even to survive, emotional intelligence often trumps raw IQ, as Jordan Harbinger discovered while being detained and interrogated in Serbia. He used his humanity to escape. Similarly, being empathetic and genuine is just as important in finding and keeping friends and lovers as it is in advancing in your chosen field. Harbinger taught this through his Art of Charm podcasts and life coaching, and now on his "Jordan Harbinger Show.". As he describes in this episode, it’s not so much the skills you add that are important, but the bad habits that you subtract in order to expose your best self. Lessons: 1. Unless you are at the top of your field or a workhorse, relationship skills are the key to advancement. 2. If you want to present your best self you need to silence the self criticism. 3. External sources of validation (fancy cars, houses, etc.) are not as impressive to emotionally healthy people as displaying your true self. 4. If you’re not creating good habits you’re creating bad habits, but you’re creating habits no matter what.

LINKS:

http://www.jordanharbinger.com/podcast/

052: Robyn Benincasa | The Transformative Power of Adventure

Tue, 01 Sep 2015 08:00:00 +0000

Adventure race champion Robyn Benincasa delved into her paddling passion by entering and excelling in a kayak ultra endurance race several hundred miles long. Several world records and hip replacements later, she is still going strong. It is her core philosophy that once you find something that you’re good at, pursue it with every ounce of your being. Since she’s channeled much of her boundless energy into her foundation, Project Athena, that helps women who’ve survived medical setbacks, this is great news for them. Benincasa will describe the transformative power of adventure and persistence in this episode.Lessons: 1. Make the effort to find your strengths and continue down that path. 2. To bypass the victim mentality, always be working towards a big goal. 3. Success is driven, not by money, but the desire to fully realize what you’re capable of.

051: Karim Jaude | Kidnapped and Tortured, Then Rebuilt Life On $17

Tue, 25 Aug 2015 08:00:00 +0000

After successful real estate businesses in Lebanon and Iran, Karim Jaude arrived in Los Angeles in 1979 with only $17 in his pocket and not a friend within a thousand miles. By merely being in the wrong place at the wrong time, he lost almost everything … twice. He was kidnapped, tortured and forced to flee the country, but, in an extraordinary display of resilience, he got up and thrived again and again. Jaude’s determination started early in life and pushed him through the rough spots, of which there were many. He recounts his extraordinary journey in this podcast. http://www.spartanuppodcast.com/051Lessons: 1.There will never be justice in the world but we have the ability to reduce people’s suffering and not add to it. 2.Adversity teaches you to float over the small hassles in life. 3.What happens to you doesn’t matter as much as how you react to it. 4. Help one person every day.

050: Austin Malleolo | One Moment Changed Everything for the Crossfitter

Tue, 18 Aug 2015 08:00:00 +0000

Austin Malleolo is a formidable CrossFit competitor and level three trainer, but he says there was not much indication earlier in his life that he would achieve what he has. He was a troubled youth who was making many bad decisions that ultimately lead him to his path and passion. Instead of allowing him to continue down a trajectory that was aimed straight at a life of dead ends and possible prison, his father wisely opted to derail that destiny. In this podcast Mallelollo describes how this change in his frame of reference got him back on the track to a fulfilling life.Lessons: 1. Physical disadvantages just mean that you have to work harder than everyone else to succeed. 2. Everybody needs someone in their corner. 3. Practice with someone better than you. 4. You control your own destiny.

049: Joe De Sena | How Mob + Yoga = Success [BONUS EPISODE]

Thu, 13 Aug 2015 08:00:00 +0000

Joe navigated his way through tough neighborhoods, a broken family life, organized crime, a near hopeless bid to enter the Ivy League, Wall Street, a human Iditarod, and daunting business prospects in backwater Vermont until he found his true calling. As usual, Joe insists he isn’t special and outlines how you can do it too. Lessons:1. Commit: Say what you’re going to do and do what you say.2. Go above and beyond.3. Never complain. Practice gratitude.4. Choose your path and stick to it.5. Persevere and persist.6. Practice upside/downside decision making.7. Change your frame of reference and develop grit.8. Do something you’re passionate about and it will no longer be work.9. Road blocks are obstacles to overcome.

048: Gary Vaynerchuk | Self Awareness

Tue, 11 Aug 2015 08:00:00 +0000

According to the Entrepreneur, Investor & Best-Selling Author Gary Vaynerchuk, he was bad at many things. But what he was good at was crucial for his successes: he knew himself very well and acted on his strengths, intensely. He was equally adept at reading others and is living proof that EQ (Emotional Intelligence) is as important as IQ in the world of business. His grit was shaped by a tough Eastern European upbringing tempered by compassion. In this episode, Vaynerchuck explains what obstacle resistance means from a humanistic perspective.http://www.spartanuppodcast.com/048Lessons:1. If you know who you are, by nature you’ll bet on your strengths, and if you bet on your strengths, you’ll win.2. You must be willing to invest several years ahead of time to realize a payoff.3. Almost anything you do is good as long as you’re “all in.”

047: Kris Hallenga Has Advice that Could Save Your Life

Tue, 04 Aug 2015 08:00:00 +0000

How did Kris Halenga, diagnosed with stage 4 breast cancer at 23, with no business experience, manage to become such an admired and inspirational charity CEO? Her version of grit was a mix of passion and taking small steps that eventually added up to something spectacular. She was kind to herself along the way and is now extending that kindness to others by raising breast cancer awareness. Just as compelling is the story of how she was able to take a potentially devastating condition and use it as a foundation to build a life she loves.Lessons:1. Passion and a willingness to learn along the way can stand in for business skills in entrepreneurship.2. Don't let a challenging situation consume you but change it into something good that can help others.3. Achieving small things each day can make you happy and will soon build into a big thing.

046: Marc Von Musser | Find the Why and Everything Else Follows

Tue, 28 Jul 2015 08:00:00 +0000

Marc Von Musser, the director of coaching for Tony Robbins, says find the why and the how will follow closely behind. He shares the secret in this interview. If you're like most people, you've been lulled into complacency, seduced by the sirens of comfort and convenience. But Marc Von Musser says that you're wasting your precious life. So what do you do to get out of this predicament? Work harder? That will only take you so far and will prove to be a partial solution. Work smarter? Naturally, but again this doesn't probe deep enough. As Von Musser elucidates, we're asking the entirely wrong question: We should be asking why and the rest will follow closely behind.Lessons:1. If a person has a big enough why, they can do anything.2. Once you find a why, backload it with intelligence and inspired action.3. To find your why ask yourself what you would do if money wasn't an issue.4. Don't question the price of success; pay it gladly and success will come to you in droves.5. Most people who play it safe are bored to death. And most people play it safe.

045: Will Roseman | Inside the Legendary Explorers Club

Tue, 21 Jul 2015 08:00:00 +0000

Explorer Club members have ventured to the bottom of the deepest ocean, the top of the highest mountain, to both poles and to the moon and back. Next stop for their iconic flag - Mars. According to executive director Will Roseman, members of this venerated organization have undertaken extraordinary expeditions that have significantly advanced the cause of humankind, they’ve also used extraordinary means to survive everything from panther attacks to avalanche burials. Counted in their number are a US president, a hugely successful movie director, astronauts and many legendary explorers. Roseman tells their stories and reveals some of their secrets.Lessons: 1. "Never give up. Never give up. Never give up." Winston Churchill2. But, on the other hand, go into an endeavor mindfully: Assess risk. Do your homework. Be prepared.3. The will to survive is indomitable.

044: Levison Wood | Walked the Entire Nile

Tue, 14 Jul 2015 08:00:00 +0000

Levison Wood just finished walking the full length of the Nile. Walking, that is, when he wasn't running from charging buffalos, elephants and crocs or wading through python infested swamps, or dodging bullets... Yet for this seasoned explorer it was well worth the risk, not only for the exhilaration of being the first, but also for the richness of the experience. Often the biggest obstacle was not escaping the perilous but enduring the mundane. Wood describes how he developed the grit to push through.Lessons:1. Manage risk; don't avoid it. No risk no reward.2. We need much less stuff than we realize. Simplify your life.3. You're the only one who determines what you're capable of, so persist through the naysayers.

043: Tyler Wren | What pro cycling teaches about winning

Tue, 07 Jul 2015 08:00:00 +0000

The span of Tyler Wren's 13 year pro cycling career included a time when doping was rampant. Giving in to the status quo, while risky, could almost certainly have landed Wren a coveted spot in the Tour de France. He was too well grounded in his values: To him success was not about his position relative to others, but becoming the best person he could be. Learn about his journey which has taken him, currently, to directing bucolic, community oriented cycling events, the next of which takes place at the birthplace of Spartan Race in Pittsfield, Vermont.Lessons: 1. Success is personal. It's about focusing on and achieving your own goals without being diverted by other's opinions.2. Align your values with your actions by writing them down and hanging them in easy view.3. Just stepping out the door is simultaneously the simplest and hardest action you can take in service of success.

042: Howard Chang | Embrace Failure to Succeed

Tue, 30 Jun 2015 08:00:00 +0000

Howard Chang was a karate champion at 17, but he derives more satisfaction from being bad at something than he does from being a master. At 17 he completely switched gears to endurance racing, a sport which he admits no natural affinity towards. He eventually excelled at that as well. Learning to fail and get back up, Chang believes, is the key to success in any endeavor, and he is eager to practice this at every opportunity. Not content with the everyday challenges of life, Chang seeks out adversity. This gritty strategy has propelled him to high places. He is currently CEO of a Toronto ad agency which is renowned for its high standards of environmental and social responsibility.Lessons:1. The fast track to growth is to take on a challenge you're not necessarily good at and let adversity be your teacher.2. The ability to fail, pick back up and rebuild is essential in business.3. Don't coddle your kids. Teach them a work ethic while still allowing them the freedom to have adventures. Don't shield them from difficulties.

041: Carl Quintanilla | Why You Should Say Yes

Tue, 23 Jun 2015 08:00:00 +0000

Carl Quintanilla, weekend NBC Nightly News anchor, decided to make the jump from The Wall Street Journal to Television when the future of print looked uncertain. Though he has secured a coveted position, he initially paid his dues by always saying yes to opportunities, including reporting in Iraq, where by that time, fortunately, hostilities were on the wane. The resilience he built up in such an ambitious career track explains why he coasted through the Spartan course prior to the interview. Joe and Carl discuss what they have learned through their interactions with the successful as well techniques that have helped them in their own lives.Lessons:1. Set a limited time to reflect on failure (3 days max) then move forward.2. In general, yes is the best answer. Don't build walls.3. The key to success is surviving long enough to get lucky.

040: FATHERS DAY BONUS | Dr. Joe Galasso

Thu, 18 Jun 2015 08:00:00 +0000

Dr. Galasso has, in his work with developmentally disabled Spartans, motivated some 2000 gritty children across the finish line. This endeavor is a great model for the no less formidable challenge parents face in setting a worthy course for their own kids. In this episode Galasso describes a strategy framed by hope, healing, empowerment and connection. Celebrate Father's Day by striving to be the type of parent that enables his children to thrive in the face of life's obstacles.1.Support children in a way that instills the belief that they are capable of anything.2. Notice the things you like about your kids, even in the teen years.3. Being a strong father figure is the will increase the chance that your children follow a righteous path.

039: Dick Costolo | Twitter CEO says Business is like a Forest Fire

Tue, 16 Jun 2015 08:00:00 +0000

Dick Costolo, CEO of Twitter, is an extreme example of the high school reunion paradox. We all have seen it. Homecoming kings and queens who have sunk into mediocrity while awkward "nobodies" have somehow made it big. Costello, the one who was always picked last for the team, is now CEO of Twitter. He describes how he used his perpetual outsider status to scrap his way to the top. His strategy is surprisingly simple; it's only the execution that's difficult.1. With enough perseverance even the most unlikely to succeed may find themselves on top.2. Simply being willing to put yourself in uncomfortable situations is the best way to build resilience.3. Success in business is like forestry management: you may be surrounded by wildfires, but the key is to identify and extinguish the most urgent ones first.

038: Underground Strength | Sacrifice as Investment

Tue, 09 Jun 2015 08:00:00 +0000

The Underground Strength Training crew is about to be subjected to a 24 hr. workout, but as entrepreneurs they are well accustomed to that dynamic. They have some great insight (Like the failsafe man in the mirror test) on what it takes to navigate through the hard times in service of a passion. http://www.spartanuppodcast.com/038

Lessons:1. Look at sacrifices made for success as an investment.2. If you can delay gratification, you will be more successful in all areas of life.3. Find your why by telling it to yourself in the mirror since it’s almost impossible to lie to yourself this way.4. Surround yourself with supportive people of a like mind, if they can’t be found in person find them in books and podcasts.

037: Dan Richards | When Should You Quit?

Tue, 02 Jun 2015 08:00:00 +0000

Dan Richards, Global Rescue CEO, is here to remind you that there’s a fine line between pushing through adversity and putting yourself in unreasonable peril. His company Global Rescue rescues those who walk that line then somehow slip, any place in the world. He shares stories of some of those rescues and what they taught him. http://www.spartanuppodcast.com/037Lessons:1. Never underestimate the environment.2. You need to correctly calibrate your perception of risk to the environment you're entering and not just try to push through adversity. 3. The law of numbers will catch up with you, so scout out risks beforehand by analyzing the situation.

036: Can You Ride a City Bike Up the Toughest Climb in the Tour de France

Tue, 26 May 2015 08:00:00 +0000

How far would you take a dare, especially one that started as a joke? These guys took it all the way up Mont Ventoux, the iconic slog of the Tour de France, on a clunky cumbersome rental bike built for flat city lanes. They attempt the same feat up Mt. Washington. Why? Because others were calling it impossible. They were also driven by a worthy cause, Macmillan Cancer Support. Faced with adversity every step of the way, they pushed forward, always eking out a solution. Their achievement epitomizes the adage "Be bold and mighty forces will come to your aid." http://www.spartanuppodcast.com/036Lessons:1. People saying it's impossible makes it all the better.2. Keep going even when it doesn't look like it's going to happen. Things will often pull together at the last moment.3. Just start it.

035: Robert Sternberg Isn't Interested in Your IQ

Tue, 19 May 2015 08:00:00 +0000

Professor Robert Sternberg, psychologist and psychometrician thinks schools have been testing and teaching the wrong qualities for the last century. What if we've been frittering away vast amounts of human potential in that same time frame? Cornell Professor Sternberg has found that success in academics and in life is more closely tied to creative and practical thinking, wisdom and ethics than it is to IQ and memorization, the measures currently in use. He's on a mission to shake things up. Sternberg also has some invaluable advice on perseverance and seeing through our passions, and he speaks from experience as his path stretches all the way back to elementary school.http://spartanuppodcast.com/035Lessons:1. The most valuable qualities for success are not tested for in schools: creative and practical thought, wisdom and ethics.2. Keep going in the face of obstacles; persevere, but also realize when you're in the wrong race.3. Achieving success is not always getting to your original goal. Sometimes the path was right but the goal was wrong or the goal was right but the path was wrong. Constantly reexamine your path and your goal.

034: Dan Edwardes | Parkour, Fear & Life

Tue, 12 May 2015 08:00:00 +0000

As superhuman as skilled parkour practitioners appear, Dan Edwardes reveals a very different view of the sport he helped popularize. Through running, jumping, crawling and climbing it brings us back to our roots, the functional ways that humans were meant to move, quite apart from the desk jockeying and couch denting now common. According to Edwardes, Parkour is a metaphor for life: one person's obstacle is another's stepping stone. As he proves, this amazing sport has the ability to completely flip flop your frame of reference. www.SpartanUpPodcast.com/034Lessons:1. Treat fear like a cowardly friend--it's advice might be right some of the time, but you wouldn't want it to rule your life.2. Obstacles are really stepping stones we can use to better our lives.3. If you are content on the path you have chosen, then you are successful no matter the opinion of others.

033: Barry Sternlicht | What’s in his Silver Fortune Cookie?

Tue, 05 May 2015 08:00:00 +0000

For the founder, chairman and CEO of Starwood Capital Group, getting fired in the prime of his career is the best thing that ever happened to Barry Sternlicht. He recruited a couple of friends, borrowed a few million dollars, followed a business plan that bucked all conventions, and set off on a path that would make him a real estate and hotel investing star. He tucked away this mantra in his wallet for eight years: “Perseverance is genius in disguise.” He found it in a fortune cookie. Sternlicht, in fact, is a treasure trove of adages which have no doubt driven him through the tough times. His father, a holocaust survivor, was one of his first inspirations. www.SpartanUpPodcast.com/033Lessons:1. Perseverance is genius in disguise.2. Luck is when preparation meets opportunity.3. Find the freight trains in your life and then get on them instead of in front of them.

032: Amit Kumar | How Money Can Buy Happiness

Tue, 28 Apr 2015 08:00:00 +0000

Amit Kumar studies happiness at Cornell University. Can money make you happier? Is the key to happiness a newer car, bigger TV, & more electronic gadgets. That's what the ads tell us, but according to happiness expert Amit Kumar, enduring happiness is manifested through experiences. That's great news for everyone who has ripped themselves off of the couch. And though many of you undoubtedly drew that conclusion already, Kumar explains the fascinating theories behind it. www.SpartanUpPodcast.com/032Lessons:1. Experiences and not material goods lead to long term happiness.2. Due to our capacity for adaptation, you can live a happy life after a negative event.3. The “hedonic treadmill” will not sustain happiness; you will always need to “up the dose” of material goods.

031: Jimmy Binns | Never too Old for a Challenge

Tue, 21 Apr 2015 08:00:00 +0000

Jimmy Binns will never stop challenging himself. Becoming a police officer at age 74 is just the latest in a lifetime of impressive feats. He passed the bar exam in 20 states just to see if he could, was a marathoner and a boxer. He was a lawyer to the boxers, most notably representing Don King against Mike Tyson, and practiced for half a century. His track record of determination and perseverance is legend and inspirational.www.SpartanUpPodcast.com/031Lessons:1. Motivation is a contagion. If you're around motivated people you'll either drop out or become motivated.2. Preparation is everything.3. You're never too old to take on a serious challenge.

030: WInter Vinecki | What She Accomplished by Age 15

Tue, 14 Apr 2015 16:31:00 +0000

A marathon finisher on seven continents, an aerial skiing Olympic hopeful, head of a prostate cancer awareness foundation, and she’s just 15. That's just how Winter Vinecki rolls. She already holds a world record and she is nowhere close to her prime. She nurtures a healthy positivity that covers all eventualities. Should anything go awry, she's still on track to go to Stanford and perhaps try a little skydiving. Winter leaves little doubt that she'll succeed no matter her path.www.SpartanUpPodcast.com/030Lessons:1. A worthy cause is a great motivator.2. Active and supportive parents are great role models.3. Have a good backup plan.

029: The World’s Greatest Living Explorer | Sir Ranulph Fiennes

Tue, 07 Apr 2015 08:00:00 +0000

Sir Ranulph Fiennes holds the greatest number of exploring world records of any living person and almost inconceivable endurance in every facet of his extraordinary life. Considered the world's greatest explorer, he has a decidedly different take on concepts such as grit, obstacle resistance and success. But even if his views don't take on the traditional motivational parlance, they have clearly worked in his life, an extraordinary one to say the least. http://spartanuppodcast.com/029Lessons:1. You never “reach success”; you're only as good as your last movie.2. It’s never too late to face your fears.3. To surmount obstacles, have a cup of tea and figure out how to go around them.

028: Risa Mish | Critical Thinking for Life & Racing

Tue, 31 Mar 2015 08:00:00 +0000

Risa Mish, an expert in critical thinking, problem solving & leadership teaches at Cornell. In her interview she shares critical thinking tips that apply to life, business and racing. Learn how and when to set aside assumptions, why more experience isn’t always better, why flexibility is important and some concrete ways you can bring these lessons into your life. Mish demonstrates how critical thinking can move us with greater success through a race, business and life. Watch the video episode at http://spartanuppodcast.com/028Lessons:1. Mitigate failures by predicting ways you might fail and troubleshooting preemptively.2. Place yourself around people who are different than yourself as a way checking your biases.3. Problems always have multiple causes.

027: Wes Chapman | Are You Talking or Doing?

Tue, 24 Mar 2015 08:00:00 +0000

Until Joe dragged him out to do burpees, Wes Chapman hadn't formally exercised in fifteen years, but don't label him gritless. He is the founder of three successful podcasts and is a master at identifying and fomenting human potential where many have lost hope. When he calls people who want to change the world cocky, crazy, stupid yet confident, one has the sneaking suspicion he's engaging in self deprecation. He has started A Human Project which empowers troubled youth to rise above their situation through respecting them, and it is bound be world altering.Watch the video episode at http://spartanuppodcast.com/027

Lessons:1. Empower troubled kids by giving them responsibility and ownership over their situation.2. To change the world you have to be cocky enough to think you can, crazy enough to know you can, stupid enough to actually try, and confident enough to share the responsibility.3. Just be good and it doesn't matter what you believe in.

026: Chris Legh | Is Winning Worth Dying for?

Tue, 17 Mar 2015 08:00:00 +0000

Crawling toward the Iron Man Kona finish line, the end in sight, Chris Legh collapsed before he could reach it. Despite winning 96 triathlons, Chris Legh is best known for the one he DNFed. He clawed his way into contention only to fall violently ill. Legh staggered towards the finish line but fainted and crossed the finish line unofficially, prostrate on a stretcher. It took a lot of guts, as you'll find out, but he thinks you'd do the same thing in his position. Whether you would or not is largely a question on how much you take Legh's compelling lessons on grit to heart.Watch the video episode at http://spartanuppodcast.com Lessons:1. It's only pain.2. Don't do anything half heartedly; make a decision and focus on something with all your power.3. To stay motivated, get an hour down the road even if you're tired, and chances are you'll go further anyway.

025: Richard Branson | Shares his Secrets to Success

Mon, 09 Mar 2015 08:00:00 +0000

Richard Branson defies conventional wisdom on success. With Virgin Airlines - he started a thriving airline literally in an afternoon. With Virgin Cola - he took one of the most successful companies of all time head on and almost won. With Necker Island - he acquired the island first believing that the money to develop it would show up eventually, it did. A notorious adventurer, Branson is clearly, within reason, not afraid to live.Watch the video episode at http://spartanuppodcast.com Lessons:1. Get out of your comfort zone and go into the world and explore.2. Push yourself beyond your limits.3. Practice balance. Learn to trust your instincts.4. Find fun ways to stay fit - involve your friends and family.5. Look for the best in people. There is always something special to acknowledge in a person.6. Forgiveness mends.7. Expect things to be hard along the way but be sure to enjoy the sense of satisfaction from simply trying and being on the journey.

024: Are you Trying Hard Enough?| Matt Segal - Climber

Thu, 05 Mar 2015 09:00:00 +0000

Matt Segal, an accomplished rock climber, will be returning to the Bugaboos in British Columbia for the fourth time this summer. Their seeming insurmountability almost got him down, but their inspiration lifted Segal right back up again. Where else would he be except faced with all the things he loves--beauty, challenge, the thrill of a first ascent, and the satisfaction of overcoming failure? This is Segal's formula for creating a life filled with passion and grit. Watch the video episode at http://spartanuppodcast.com Lessons: 1. To prevent burning out from your passion, vary the ways you practice it.2. Letting yourself be inspired by the objective paves the way to success.3. If you're succeeding all the time, you're not trying hard enough.

023: Mark Owen | How He Learned “Tough”

Tue, 03 Mar 2015 09:00:00 +0000

Mark Owen was one of the SEALSs on the mission that killed Osama Bin Laden. He revels in the gritty life. He prefers not the sugar cookies taken with tea, but the variety Navy SEALs dole out--soldiers moistened and rolled in beach sand and made to tolerate it the rest of the day. This is the kind of discomfort Owen loves, that forges men. Find out what molded him through his rugged childhood in the extremes of Alaska. He's mastered getting through tough times and his secret is surprisingly simple. Find it in this episode and get on the fast track to grit.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. The only easy day is yesterday.
2. Break difficult tasks to one bite at a time and prioritize. The greater the pressure, the smaller the bites.
3. Be all in all the time. Do what you're doing in the moment the best you can.
4. Put everything in perspective. If you've done it before, you can do it again.

Panel Notes:
Joe Desena: Who jumps into ice cold water in third grade in Alaska and then starts his own fire to make sure he can handle himself? Mark Owen, that's who- one of the men who took out Bin Laden. Obviously there's lots of controversy around the book he authored, but even with those questions looming, it's always very interesting to learn about someone who accomplished such a massive task in front of the entire world.

Sefra Alexandra: I recently met Kevin Maurer co-author of "No Easy Day," while working at the Global SOF Foundation Symposium for Col. Nye. The attendees were the elite of the Special Operations community and viscerally familiar with the adage that, "the only easy day was yesterday." Matt hails from the great state of Alaska, where he was raised being comfortable with being uncomfortable. His tactics to accomplish any goal: "break it down into one bite at a time!"

022: Taylor Phinney | How to Use Pain to Your Advantage

Thu, 26 Feb 2015 09:00:00 +0000

Taylor Phinney, an Olympic cyclist, recently sacrificed some "skin for glory." He fractured his leg after crashing his bike at speeds usually reserved for the highway. As with many champion athletes, he found a way to turn adversity to his advantage. The recovery process has pushed his pain threshold that much higher enabling him, in turn, to push the limits of his endurance. He has learned to trust the struggle as a way to impart valuable lessons on how it can make him that much stronger.Watch the video episode at http://spartanuppodcast.com Lessons:1. Children should be allowed to find their own way as athletes.2. Black Top Effect suggests that athletic talent is a mixture of nature and nurture.3. You've got to play every day as if you were a pro.

021: Monty Halls | 7 Meals from a Savage

Tue, 24 Feb 2015 09:00:00 +0000

Monty Halls, a BBC host and adventurer, has the definitive test of grit: See what happens when people are denied their next seven meals. Hunger will transform us all into gritty, foraging survivalists. When voluntarily stranding himself on a remote island in Scotland, the rugged individualist in him leaned on the strength of the community. After all, it was their hard earned knowledge and culture that helped them survive the rugged environment and it would be foolhardy to ignore this.Watch the video episode at http://spartanuppodcast.com

Lessons:1. Wherever you go, it's best to learn from the locals.2. We're seven meals away from a savage. I.e., all inherently capable of grit.3. We all need to go slay dragons now and then.4. "I can't do this" is sometimes a brave decision.5. Unfulfilled potential is the biggest crime against self.

020: Suzette Clarke Wants your Kids to get Dirty

Thu, 19 Feb 2015 09:00:00 +0000

Suzette Clarke is on a mission to reconnect thousands of kids a year back to the land. Slide Hill Ranch, the original organic farm in America, offers a holistic remedy for the childhood epidemic she identifies--lack of exercise, unhealthy eating and a disconnect with nature. This sort of alienation doesn't discriminate between the wealthy and impoverished. Both groups are isolated from the earth in distinct ways. But all kids who pass through the ranch are left no choice; the cardinal rule is “get dirty”. Watch the video episode at http://spartanuppodcast.com

019: Mark Divine | How to Manage Your Mind

Tue, 17 Feb 2015 09:00:00 +0000

Mark Divine opened SEAL Fit, a Navy SEAL preparation center, in response to the stark proposition candidates faced: Ninety percent will fail if left to their own devices. Fortunately Divine has the key for bolstering their mental toughness and dramatically increasing their odds for success. He took the same journey himself after upheaving a stable but miserable career as a CPA. What he found along the way defies stereotypes. According to Divine, philosophies similar to those of gentle spirits such as the Dalai Lama and Eckhart Tolle are a more effective way to grit than those of the average drill sergeant.
Watch the video episode at http://spartanuppodcast.com

Lessons:
1. The human spirit soars when it's challenged.
2. Life is made up of the small choices you make from moment to moment, rarely the big ones.
3. The essence of mental toughness is to notice when you unconsciously make the wrong choices.
4. The most important lesson for mental toughness is to know your "why."

Panel Notes:
Joe Desena: He looks exactly like the Navy Seal in the movie Captain Phillips that helps take out the pirates. I am not so sure it wasn't him. Great guy, great friend that was a Seal and wrote to talk about it, but not in a way that upsets the military. He writes to help all of us develop an unbeatable mind.

Col. Nye: SEAL Fit Sauna. Always know your why. Must be disciplined. Inspirational fitness guru and bona fide hero. Holistic view of fitness, body, mind and spirit. He is there to teach resilience and toughness.

Sefra Alexandra: “SealFit develops warriors of all walks of life in elite-level fitness, awareness, durability and longevity. We thrive on cultivating the “Kokoro” (warrior) spirit in our clients, helping them be unbeatable in life.”

We as a culture have much to learn from the Navy SEALS and Special Operations/ veterans community at large in terms of physicality, strategy and endurance. My twin brother runs a similar venture- Tactivate - to bridge the gap between the skill sets of special operations x entrepreneurship.

SEALFIT Values:
Loyalty – to our family and our team
Service – to others before self
Honor and integrity – in public as well as in private
Leadership and followership – we must be good at both to be effective at anything
Responsibility – we take it for both our actions and those of our teammates
Discipline – the only easy day was yesterday
Innovation – adapt, improvise and overcome

Johnny Waite: This one is all about how to teach grit. A former Navy Seal, who now operates SealFit; he knows what it takes to develop physical and mental toughness.

018: General Stanley McChrystal | Why Elite Special Forces Succeed

Thu, 12 Feb 2015 09:00:00 +0000

The fact that soldiers came out of retirement to follow General McChrystal back into a very challenging war in Iraq speaks to his effectiveness as a leader. He knows a thing or two about motivation and how to bring out the best in people. McChrystal has adapted this gift to start up a consulting firm. His facility to raise expectations and adapt in the most trying of circumstances has served his clients well in the equally competitive corporate world. McChrystal posits that adaptability is the new efficiency.
Watch the video episode at http://spartanuppodcast.com

Lessons:
1. Performance usually rises and falls according to expectations.
2. What got you to the first success will not necessarily take you any further.
3. Adaptability is the new efficiency.

Panel Notes:
Joe Desena: Talk about a no-nonsense guy that can teach us about success. You don't just get handed four stars when you become a general. You earn them and he did. He is all business and has been getting the job done throughout all the modern wars we have been alive for. He knows what makes great warriors and what makes successful missions and organizations.

Col. Nye: Grit, success, self discipline can be taught. Surrounding yourself with exceptional people rubs off. Organizations and people must constantly set new standards and goals. Great organizational stress. Raise the bar at every chance but the bar has to be achievable. EQ is the ability to look long term. Adaptability is the new efficiency.

Sefra Alexandra: “Leaders can let you fail and yet not let you be a failure- I came to believe that a leader isn’t good because they’re right; they’re good because they’re willing to learn and to trust.”
From General Stanley McChrystal’s 2011 TED Talk, “Listen, learn… then lead”

General McChrystal imparted the words of wisdom to Joe that, "the first thing you should do each morning is make your bed, so you have already accomplished something when your day starts." My bed has been made first thing every morning since. Thank you gentleman.

Johnny Waite: This guy is so impressive! Incredibly intelligent and compassionate. He gives some very clear advice that anyone can follow to achieve higher level of success and, just as importantly, how to help others succeed!

017: Nate Carr | How to Overcome “NO”

Tue, 10 Feb 2015 09:00:00 +0000

Nate Carr grew up with a full team of elite wrestlers in his backyard. Out of five competing brothers, all were Division I NCAA All-Americans and two reached the Olympics. Nate managed to edge above the rest, earning Olympic bronze. What spurred him on? It could have been his indomitable attitude. His positive mindset is a motivational machine first leading to his success and then to that of the wrestlers he coaches. Listen in to hear the sort of self-talk that leads to greatness.Watch the video episode at http://spartanuppodcast.com Lessons:1. Never personalize failure.2. “No” means “next opportunity.” “Yes” means “you expecting success.”3. Speak the end of the thing at the beginning, i.e., state the goal then set the strategy.

016: Johnny Waite Wishes You a Hard Life

Thu, 05 Feb 2015 09:00:00 +0000

Starting out homeless in 2008, Johnny Waite has certainly emerged from adversity and hit the ground running. He's gone on to finish the Death Race, and become a master at motivation, hypnosis, psychology, adversity and raising his two children. Johnny's official title is Quality Manager for Spartan Race. His obstacle laden path has taught him the value of a challenging life and its ability to unleash positivity into the world. His mission is to compassionately dole out that same hardship to others so that they too may build up obstacle immunity. Watch the video episode at http://spartanuppodcast.com Lessons: 1. An easy life is no life at all.2. Always ask, “so what?” meaning in the face of this situation, what will you do now?3. Most of us live in abundance and can therefore be producers instead of consumers.4. Interrupt a person's usual pattern and you may spark a positive change in their life.

015: Mimi Anderson| How She Won 3 World Records

Tue, 03 Feb 2015 09:00:00 +0000

ll Mimi Anderson really wanted was thinner legs. She ran the windiest road imaginable to get there, a journey that brought her across frigid tundra and blistering desert alike and placed her in the record books for posterity. Along the way, what she found hidden underneath her compulsion to thin down was a passion to challenge herself and grow. Anderson runs it in 100 mile+ chunks, but swears that 5k is plenty if that's what challenges you. She has one deceptively simple piece of advice: Just sign up and you'll find a way to make it happen.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. Just sign up and it and you'll find a way to make it happen.
2. When the going gets tough, think of all the people who expect you to fail.
3. If you don't constantly push boundaries, you're not going to grow as a person.

Panel Notes:
Joe Desena: Who would take a hair dryer on a long distance multi day run? Multi day! She ran across South Africa. Most people complain when they need to drive that far. Find out what helps her get through that kind of adversity.

Col. Nye: Remarkable woman, staggering accomplishments, tough as nails. Driven by challenge and adventure. Growth comes from challenge. Listen to your body. Must be mentally prepared at all times. Uses visualization.

Sefra Alexandra: “The only way of finding the limits of the possible is by going beyond them into the impossible”

Mimi has run across deserts in the Sahara, Libya, Chile, Kalahari and Namibia to name a few: feats a Land Rover would be whimpering about. Speaking of the Kalahari, the San Bushmen are masters of persistence hunting: a combination of running, walking and tracking to pursue prey to the point of exhaustion. A hunt for a kudu (antelope) can last 2-5hrs covering around 22 miles in 104-108 °F… try that as a change in your frame of reference. (GERONIMO)

Mimi is Co-Founder of Freedom Runners - a 2350km run across South Africa’s Freedom Trail to raise money to provide products to keep South African girls in school.

014: Mike Sandrock | Lessons from the Worlds Toughest Runners

Thu, 29 Jan 2015 09:00:00 +0000

Mike Sandrock, a formidable marathon runner and author of Running with the Legends, finds that excellence and talent are not necessarily interchangeable. It is those with the wherewithal to actualize their potential who reach the highest levels. Raw talent is not enough to drive an athlete to give everything they have every day which is what it takes to be the best. It takes a desire, usually spurred by adversity, to dig deep into the essence of who they are.
Watch the video episode at http://spartanuppodcast.com

Lessons:
1. Find your passion and thank those around you who help you along the way.
2. If you want to be great don’t cut the lines in practice and life.
3. Inspiration is hard work. No complaining.

Panel Notes:
Joe Desena: Mike Sandrock was talking Spartan before many of us knew what it was to be a Spartan. He has studied all kinds of ultra-endurance athletes. Tune in and learn a little about sports and persistence beyond what you thought was normal.

Col. Nye: Author of Running with the Legends. Maslow's Hierarchy of Needs. Smart guy - great quotes. Desire to actualize their potential Follow your Bliss. Speaker of Words and Doer of Deeds. Praise Be what Hardens Us. Build from Adversity. Greatness requires 100% effort. Cheating is quitting.

Sefra Alexandra: Mike believes “be the best you can be to discover who you are, we create ourselves by our choices.” The Tendai Monks or “Marathon Monks” embark on the quest of kaihōgyō: a1,000-day challenge that only 46 men have completed since 1885. It’s a seven year challenge where you run 40-84km per day for 100-200 days a year, increasing as the years go on and in year 5 going 7.5 days without food, water or rest… now they Run Tough.

013: Steven Pressfield | Lessons from the Original Spartans

Tue, 27 Jan 2015 09:00:00 +0000

Steven Pressfield, author of "Gates of Fire," War of Art," "Warrior Ethos" and many others tells us what we can learn from the original Spartans and how to overcome resistance in everyday life.

Synopsis:
One of the first things Steven Pressfield learned in researching his book Warrior Ethos is that the Spartans were serious about their laconic ideals. To his knowledge, they wrote a grand total of twenty four words about themselves so Pressfield had to rely on hearsay and poetic license to flesh out that portion of his tome. But, fortunately, the actions of the Spartans spoke volumes, imparting valuable lessons on honor, determination, discipline and overcoming adversity. Pressfield harnessed these lessons when faced with the challenges of a blank writing page and the ultimate obstacle, a resistant mind.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. Honor yourself.
2. Embrace Adversity. The harder it is the more you get out of it.
3. When you wake up, expect the negative force of resistance. Be ready and conquer it.

Panel Notes:
Joe Desena: Before you listen in here you should look Steven Pressfield up and find out who you are listening to. He is an incredible author and writes about things we care about-- how to push through, succeed in the face of adversity, deal with life's daily challenges…oh, and he is the preeminent expert on Sparta!

Col. Nye: Historically, Spartans got a bad rap. They thought of brutish thugs but they have a lot to offer today’s world. Current society could learn from Spartan mindset, focus, philosophy, expression of honor, soldierly honor, and grit. Modern peoples are lost and need an identity. They need honest pursuit and need to face adversity. The voice of resistance is always there. Expect the negative force. It’s relentless; it must be defeated.

Sefra Alexandra: "All warrior cultures start with a great man. In ancient Sparta, that man was Lycurgus. He took the city from a normal society and made it into a warrior culture." Warrior Ethos: Ch. 12 “How the Spartans Became the Spartans”

Hmm... Joe Lycurgus DeSena... has a nice ring =]

012: Mark Webb|What Would You Do If You Lost Your Leg?

Thu, 22 Jan 2015 09:00:00 +0000

Obstacle immunity became a kind of obsession for Mark Webb after attempting, and failing, the Death Race for the third time. First he overhauled his mental toughness, and next his physical, then came redemption and the iconic finisher's skull. His growth as a human became all too obvious after he lost his leg below the knee in a freak motorcycle accident. Just days before the accident he completed a Spartan Sprint with his young son. In retrospect, these races seemed like a dress rehearsal by comparison, but by now Webb was well tooled to take on the next challenge with grace and an indomitable spirit.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. You can’t quit life. You only get one shot at it so you must keep going.
2. You can’t stop doing the things you love in life because there is risk.
3. Recognize that you will have days that you don’t want to do your workout so just do a small amount and more often than not you will achieve your goal.
4. Aim as high as you can for a goal and then chip away with small increments.

Panel Notes:
Joe Desena: How would you do if you lost a limb? Would you be upset? Would you get angry? Could you just roll with what life throws your way? Mark and I saw each other just a day before he had a tragic accident. This guy is more twisted steel than a Harley Davidson. If he doesn't give you inspiration, I don't know what will.

Col. Nye: The student becomes the teacher. You can’t quit life. Positive mindset and the injury give him motivation to set and achieve new goals.

Sefra Alexandra: What is obstacle immunity? Are you born with it or is it learned? Neuroplasticity refers to neural pathways (how information is transmitted through your body) and how they change due to behavior, thinking, or bodily injury. Was it Mark’s history of overcoming adversity in training and races that has fortified him with such heroic resolve and resiliency in the face of a life-changing incident?

011 Angela Duckworth|What is Grit and How Do You Get it?

Tue, 20 Jan 2015 09:00:00 +0000

Angela Duckworth, Associate Professor of Psychology at Penn, not only studies grit, she epitomizes it. She has doggedly researched the concept for a decade. Despite what may appear to be over the top determination, even obsessiveness, those with the quality are unusually down-to-earth. They're that rare breed who has their head in the clouds but their feet on the ground, which, surprisingly, means that Spartan Race co-founder Joe Desena may not be so crazy after all.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. Sustaining passion and endurance over time (years) is essentially the definition of grit.
2. People who are gritty have a cognitive mindset to focus on things that they can change. They are positive and optimistic.
3. Always remember that no great human achievement exists that doesn't have thousands of hours of work behind it.

Panel Notes:
Joe Desena: Do you know what grit is? Do you have it? Have you ever quit anything and regretted it? Well, Angela has been studying grit for a long time and knows how important it is as a predictor of success. If you don't have it, get some.

Col. Nye: Grit is sustained passion over a length of time for a singular long term goal. There is an environmental component. It’s not just genetics. It can be developed. Gritty people have a cognitive mindset to focus on what they can change and screen out that which they cannot.

Sefra Alexandra: In 1777, sixteen-year-old Sybil Ludington rode through the night on horseback to alert American Colonial forces of the British’s approach completing a similar feat as Paul Revere’s, yet covering twice the distance Revere travelled by herself without getting captured. This, by any standard, personifies grit. Professor Duckworth will explain why.

010: Kyle Dake|Are You Sure No One is Training Harder Than you?

Thu, 15 Jan 2015 09:00:00 +0000

Four time NCAA wrestling champion Kyle Dake's parents raised him in a nurturing environment that would pave the way for his success. Yet this never meant that he could bypass the hard work. Every day, and he's in the gym just about every day, Dake pushes the wall back a little further, extending how far he can go without breaking. As a result, he has complete faith in his invincibility. He doesn't believe in losing. He wants to be the best, and, more importantly, he knows the way there.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. Actions speak! If you want to be great, commit to it and do the things you need to do to be successful.
2. Be positive! You can always take something away something positive from an experience.
3. You can only lose when you quit.

Panel Notes:
Joe Desena: What does wrestling have to do with success? Everything! Life is one giant wrestling match. You have to hand it to a guy that can go up four weight classes in four years, while everyone else is losing weight, and take the title year after year. This is a true champion with the most incredible attitude i have seen on a young man. Take notes.

Col. Nye: Arguably the greatest college wrestler of all time. Strive for excellence in everything you do. You must make the commitment to be the best and be better than you were yesterday. With the power of a positive mental attitude, find the silver lining in all your endeavors. Entertain zero thoughts of losing and remain focused on the goal. There is always someone training harder than you. Actively push the wall back a little further every day.

Sefra Alexandra: The rough translation of abracadabra from Aramaic is: I create as I speak. The immensely positive words and mentality of Kyle Dake serves as a true litmus test of mental fortitude, obstacle immunity and success. His attitude rings true as a siren call for our generation to Spartan Up and truly dedicate ourselves to our dreams, fight to get stronger and achieve our goals. Knowing you are getting better every day is the reward.

Johnny Waite: His father did not push him, but held him accountable. Kyle got to choose what he committed to and was then not allowed to quit. You might have an awful day, but there is always something good that will come of it. Sometimes the most important stuff comes out of the toughest experiences. You don't need harsh circumstances to develop grit. It can come from inside with enough determination.

009: Allen Lim|What to Eat to Win

Sat, 10 Jan 2015 09:00:00 +0000

Allen Lim, founder of Skratch Labs and the only American scientist to have worked and cooked for teams at the Tour de France, has worked with dozens of top American cyclists to improve their performance and nutrition. He conceived his company in the intense atmosphere of the Tour de France. If his methods could succeed in this gritty environment, he figured, they'd certainly thrive in day to day life. His company caters to the daily lifestyle needs of young athletes in particular, who may neither have the time or resources to keep this crucial ingredient of training in check. Excellence is ultimately a holistic endeavor, and as Lim proves, the whole is greater than the sum of its parts.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. We are all humans and we are all athletes.
2. Lessons learned in sports can be helpful in life.
3. Find a way to be happy first and that happiness will create success.

Panel Notes:
Joe Desena: He and I disagree on some things regarding food. We met in a coffee shop while he was ordering croissants and coffee, and, I don't know, that just doesn't seem like healthy food to me. That said, this is one of the smartest folks I know when it comes to food and nutrition, and, right or wrong, I think you will be impressed.

Col. Nye: Identify the “bottleneck,” in your life and unclog it. Life is about the summation of experience. All competitors have stress and mundane challenges: diet, sleep, happiness and relationships. The mission of Skratch Labs is to provide life skills which then allows the athlete (everyone) to perform at their peak. Food is about context. A wholesome cookie is better than some prepackaged “health food.” Food can be about pleasure. It has a cultural component. Enjoy it.

Sefra Alexandra: The human body can range from 45-75% water depending on the stage in your life and your fat content. Hydration, therefore, is of the utmost importance. Allen Lim has been working to provide hydration and nutrition to athletes for years. If you get a chance look up the original power bar, pemmican, and locate your nearest freshwater spring (http://www.findaspring.com/). I can attest to the undeniable difference of hydrating with "raw water."

Johnny Waite: We are all athletes. There is an important social component to food. If you lose this and get too extreme with diet you will fail. We are pack animals and our best things are accomplished together. Ambition is a really easy thing to hide behind until you realize you aren't happy. Don't shy away from or ignore pain. Experience it and let it make you better.

008: Gracie Van Der Byl is Not Afraid of Sharks

Fri, 09 Jan 2015 10:00:00 +0000

Gracie Van Der Byl finds her bliss by swimming in competitions that are the aquatic equivalent of the Tour de France. It is in the midst of these undertakings when she feels like she is her best, most authentic self. Her swims are an exercise in zen, focusing on the now and surrendering to not knowing. Even her philosophy on shark hazards reads like a koan: It's not the shark you see that's the problem; it's the shark you don't." That's little comfort to Joe Desena who is afraid of something after all. Who knew?

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. During life tackle things one stroke at a time.
2. Don’t overly project into the future; live in the now.
3. Boredom comes from not setting good enough goals. Always find new ways to grow.

Panel Notes:
Joe Desena: I have always had a fear of sharks. I remember as a kid taking a shower standing on a chair. I'm kidding about the chair but not about the sharks. The fact that she can swim in the dark all through the night gives me chills. She clearly has something to teach all of us on how to put it together to get through the "difficult" times.

Col. Nye: To be your most authentic self, focus on the here and now and don’t dwell on the future. Push the line: find it then find out how far you can stretch it. Boredom is a result of not setting challenging goals. Growth must be in all directions, not just unidirectional, otherwise you will snap like a piece of gum

Sefra Alexandra: Gracie seems to have fear immunity in her epic feats of open water swimming. She states, "Some people want to swim. I need to swim." My fear is that there will be so much plastic in the ocean in the future that these types of endeavors may be hindered. Learn more at http://5gyres.org/ and do your part to decrease your reliance on plastic.

Johnny Waite: Don't project into the future. Focus on right now. As soon as you've completed a challenge find a new one. Don't grow only in one direction -- stretch horizontally as well as vertically. Don't just keep doing something if you aren't passionate about it. Find what you are stoked about. There's nothing worse than getting to an event and knowing you could have done more to prepare.

007: Tony The Fridge|How He Achielves the Impossible

Thu, 08 Jan 2015 10:00:00 +0000

It started as a bet, but soon turned into a mission. Tony the Fridge carries a 93 lb. "burden" on his back on journeys that make marathons look like fun runs. Why? He does it for those who carry what he sees as greater loads, notably the cancer sufferers for whom he raises funds. How? He never runs solely relying on his own strength. He is empowered by the community supporting him. His dedication to them leaves him no choice. When he's running, Tony rarely thinks beyond the next step.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. We are all going to die that’s why we have to live.
2. Focus on who you are not what you are.
3. Live everyday as it’s your last one.

Panel Notes:
Joe Desena: Tony the Fridge was the first interview I did that got me to cry. His story, energy, and reason for doing what he does is pretty incredible.

Col. Nye: Leadership through demonstration. Grit personified. The measure of a man is not what you’ve earned but what you've achieved for the greater good. Tony provides strength and hope for the physically challenged. He’s an epic storyteller, whose deeds demand our respect.

Sefra Alexandra: Some burdens are forced upon us; some burdens are chosen. The amazing spirit of Tony the Fridge inspires us all to pick up some extra weight around the world on some heavy matters.

Johnny Waite: Never think about the finish line -- it will kill you. Don't worry about how many steps ahead or behind. Can I take this step? Yes! You can do anything -- you just need a big enough reason. When you are committing to something, don't talk with anyone who will try to discourage you.

006: Kodak CEO Jeff Clarke|Why He Welcomes Challenge

Wed, 07 Jan 2015 10:00:00 +0000

How does Jeff Clarke, the new CEO of Kodak Film, propose to take a company that the digital age has rendered bankrupt back into prominence? He has a few tricks up his sleeve. If you ask him, analogue film, much like vinyl records in the music industry, is an art form that is bound to make a comeback. Furthermore, film has spurred many cutting edge technologies with exciting possibilities for everything from healthcare to smell free clothing. Clarke tells us why he welcomes the challenge.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. Spartan values and philosophies are valuable in work and life.
2. Maintaining a healthy diet and an active lifestyle helps the mind process clearly at work.
3. As a leader it is important to take time to mentor employees and monitor their wellness by supporting the importance of living a balanced life.

Panel Notes:
Joe Desena: What kind of a guy, one who is already wealthy and a great family man, takes on the task of rebuilding one of the world’s if not the world’s greatest iconic brand, Kodak? He is basically done in life: He has all he needs living in California with a wonderful family and decides this is going to be awesome, “I am going to help revive and save one of the world's greatest brands.”

Col. Nye: Adaptation is crucial; individuals and corporations cannot remain stagnant. Environments change; goals change; technology changes. Competitors recognize and leverage change to their advantage.

Sefra Alexandra: A true leader and proprietor of obstacle immunity is a successful CEO that consistently throws himself into difficult situations with faith in his role as a mentor/ leader and belief in the Phoenix model of resurrecting businesses such as the iconic Kodak.

Johnny Waite: You always need to push limits and look for new opportunities. Kodak was enormously successful but rejected opportunity to grow by clinging to old way of being. You cannot be afraid to grow and evolve. Staying physically active keeps you mentally sharp. Always find a way to workout, especially when you are just out of your normal routine/element.

005: Zach Even Esh|Build Success from the Raw Material of Failure

Tue, 06 Jan 2015 07:15:00 +0000

Zach Even Esh, body builder, strength coach and author, built success out of the raw material of failure. His self belief carried him through the rough patches of a startup wrestling camp that he ran out of his garage. It took him a year to even make a dime. But he would tap into the energy of the small successes to build momentum, in his eyes a crucial component of making it, and that propelled him past the disappointments. In the process, his mental grit became the equal of his physical grit.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. On the road to success, pay attention to the unsuccessful stuff. These experiences will help you.
2. Don’t let circumstances boss you around.
3. Wake up early!
4. When the going gets tough, get creative.
5. Build on momentum.

Panel Notes:
Joe Desena: Zach is the man. It’s rare to find someone that cares so much about helping people. He's an educator, a trainer, a businessman and a family man. Zach’s a really awesome guy who opens up his life to anyone looking to be better.

Col. Nye: Emotional pain can be a great motivator. That bad taste in your mouth is failure. Spit it out. Circumstance, you’re not the boss of me. Rise above the average and build upon success. Small victories build and lead to success.

Sefra Alexandra: Mike Horn, one of the greatest adventurers and explorers of our time, posits, “If you are afraid of losing, you can never win.” Zach epitomizes the entrepreneurial spirit of grit in never surrendering to the myriad of obstacles inherent in starting a business.

Johnny Waite: Success is great but failure is more important. Many of the lessons that lead to success are learned in the unsuccessful times. If you don’t want to be average, stop doing what average people do, like hitting snooze in the morning! Most people give up as soon as "life happens" allowing jobs and kids and injuries to be the lame excuses to stop growing and striving and thriving. Momentum is everything. Get started and keep moving.

004: Spartan Up! Interviews Barbell Shrugged

Tue, 06 Jan 2015 07:00:00 +0000

Joe banters with the guys from Barbell Shrugged at the Pittsfield Original General Store. Barbell Shrugged, a podcast for all things Crossfit, was Joe's inspiration for the one you're about to watch. The guys chat about everything from the future of Spartan Race to what life would be like if Joe were king. (Hint: not too easy.) Is Joe heading to a counterculture rave in the desert? Joe is hosting a cruise this spring. What gives? Is he finally going soft? Find out the fascinating answers in this podcast!

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. You grow by pushing your limits until you level out into complacency, and then pushing on to the next limit.
2. If you want to change the world, first you must make your bed (i.e., take the first small step).
3. If everyone thinks you're strange, take heart. It may just mean you're years ahead of your time.

Panel Notes:
Joe Desena: These boys from down south are good ol’ boys, but don't let the accent fool you. They are fluxing smart. They know their shix when it comes to business, health and wellness, and I think you will be pleasantly surprised.

Col. Nye: Build on small successes.Small successes can lead to a larger goal. Sometimes the goal is unknown or undefined but movement and effort will help bring it into focus. Don't be afraid of the future.

Sefra Alexandra: These guys are awesome and so inspiring that when they came through Joe’s Gulch of Pittsfield, Vermont, Spartan Up! The Podcast was born.

003: BenGreenfield|How to Achieve Success in Family, Fitness and Career

Tue, 06 Jan 2015 06:45:00 +0000

Ben Greenfield, triathlete, Spartan Racer, fitness guru, father and author of Beyond Training is equally driven by his passions as well as his family. The whole idea, he says, is to remember the important things in life. To achieve that balance, instead of forgoing one thing or another, he combines both. His family stays together while they play together. It started when he began running triathlons together with his wife eight years ago, and continues to this day even if it means doing hill sprints with a toddler on his back.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. It’s okay to push the limits in life. But be when your activities take you away from your family, friends, relationships, love, etc., you have gone too far.
2. The best way to stay active and motivated is to sign up for something – 5K, Spartan Race, etc.
3. Expose your kids at a young age to fitness and an active lifestyle.

Panel Notes:
Joe Desena: Ben Greenfield is the ultimate body hack. He is always experimenting and trying to find ways to do it faster while requiring less work, and at the same time he’s an incredibly smart and thoughtful guy. As I was interviewing him I kept thinking, “I need to meet his parents. I need to find out how they forged him.”

Col. Nye: He’s a renaissance athlete, tennis player and a body builder turned triathlete with an admirable philosophy of balancing fitness with family. Don’t be an “Invisible Athlete.” Teach, mold, lead the next generation through your actions and lifestyle.

Sefra Alexandra: When you build a community around your training you have the opportunity to maximize the work-play-life ethos. Ben brilliantly involves his wife and children creating a baseline of physicality and togetherness in his family’s ecology. Interested in increasing your situational awareness, your wilderness skills know-how and having the most fun possible with your family/ community or on solo adventures? See if one of these schools are near you: http://wildernessawareness.org/associates/usa/

Johnny Waite: When is it too much? When it becomes more important to you than the things that actually are important. Train with your kids, not invisibly. Let them learn the lifestyle by is osmosis. Stand as much as possible and sit as little! Sign up for something -- you always need something just ahead on your calendar.

002: Ricardo Migliarese|One Punch Changed Everything

Tue, 06 Jan 2015 06:30:00 +0000

Like a Rocky of Brazilian Jujitsu, Ricardo Migliarse harnessed the brutality of the mean streets of South Philly to his advantage. He learned to stand up to the daily harassment of bullies and transformed that raw toughness into something that could help others. He followed his brother into jujitsu and quickly rose to be a top competitor. In the process, he discovered that the truly tough people in life aren't the ones with the chips on their shoulders. Ricardo describes what it takes to be a champion.

Watch the video episode at http://spartanuppodcast.com

Lessons:
1. Establishing a work ethic early in life is important.
2. Surround yourself with positive people and become a part of a supportive community.
3. There are no excuses for not making time for fitness and good health.
4. Life is all about the basics.
5. Life is about constantly growing and learning regardless of your accomplishments.
6. Mission: To reach out to children and young adults and get them off the streets and into the gym as a way to teach them a lifestyle of discipline, hard work and education.

Panel Notes:
Joe Desena: This guy will twist you into a pretzel in about 5 seconds. I showed up at his house and he is doing pull-ups from a tree out front. He does an insane number of pull-ups each day. I love that his road to becoming humble started by punching someone in the face.

Col. Nye: He learned the importance of delayed gratification early in life, a crystallizing moment that shaped his future and his philosophy. “I will no longer be bullied or be a target.” Ricardo evolved from victim to fighter to teacher and took the positives from his surroundings.

Sefra Alexandra: When you see your surrounding landscape through a Mowgli lens, the trees become jungle gyms and the urban landscape your training grounds. Regardless of where you live there are inspirations, motivations and tools to help you grow stronger and more resilient.

Johnny Waite: Don't be defined by anyone but yourself! Be around motivated people. This will cause you to dive right in or drop right out. Do things for others and not just yourself. It will always lead to more. Stay busy and you will stay sharp. Everything in life is a fight. Put in the training and you will be ready.

Watch the video episode at http://spartanuppodcast.com/

001: Nicole DeBoom Won an Iron Man in a Skirt then Made it a Business

Tue, 06 Jan 2015 05:30:00 +0000

Nicole Deboom is the epitome of "following your passion." Her triathlon passion transformed her life. It was how she met her husband who was the inspiration for her endeavors. It also led her to the epiphany that gave birth to a pioneering running skirt business and inspired her when she needed a winning approach to success. Even with limited experience, she found a nontraditional approach that thrived. Despite naysayers, her first victory in a triathlon launched an athletic apparel revolution.

Lessons:
1. Entrepreneurs must have 100% belief in their ideas or they won’t make it.
2. Get comfortable being uncomfortable.
3. To be successful, break down long runs into short achievable gains.

Panel Notes:
Joe Desena: Nicole is awesome. I love the fact that she met me so early in the morning, is a mom, an entrepreneur and an endurance athlete who wins Ironmans. It’s very rare to see the complete package when studying success, but she has it.

Col. Nye: Party girl turned professional, entrepreneur. The point is, inspiration can be found anywhere at anytime. All things are possible with passion, belief in yourself, focus, vision, and a strong support system.

Sefra Alexandra: When you approach life with a “problem is the solution” or “every obstacle may be overcome” mentality, then creative ways that increase productivity and efficiency bubble to the surface. Nicole brilliantly identified the niche of sport skirts. What area of life can you help design and streamline?

Johnny Waite: She knew she had "it" in her, just not for triathlon. It's important to find what your "it" is! Pick one thing to focus on until you get it dialed in. Don't spread yourself thin.
Success takes longer and costs more than you expect. Get comfortable with being uncomfortable and take an "aid station to aid station" approach rather than worrying about the finish line.

Searchable Terms: Nicole Deboom, entrepreneurship, women entrepreneurs, triathlon, skirt sports, running, running skirts, business plans, running epiphanies

Watch the video episode at http://spartanuppodcast.com/

000: Joe Desena|Why We're Making the Spartan Up! Podcast

Mon, 05 Jan 2015 18:42:54 +0000

The epitome of Grit, Joe Desena, founder & CEO of Spartan Race and NY Times best-selling author, travels the globe seeking and answers from experts like Sir Richard Branson, Steve Pressfield, Barbell Shrugged, and many more. Joe’s weekly interviews with authors, academics, athletes, adventurers, CEOs and thought leaders will shift your thinking, make you laugh and give you the tools you need. He’s on a mission to find the secrets to success in all aspects of life. Not only does Joe interview epic people, he has brought together an amazing panel to break down and analyze every aspect of these interviews. We give you the ultimate blueprint and action steps to assimilating these powerful conversations into your own life.

Don't forget you can watch video versions of ALL our episodes at www.SpartanUpPodcast.com

Coming January 6th!

Wed, 17 Dec 2014 22:11:23 +0000

Yes, you’re in the right place. Starting Januray 6th this is where you’ll find the Spartan Up Podcast.

No, I’m not Joe, but he will be here January 6th, with his panel of experts, to to learn about and share what makes the most successful athletes, entrepreneurs, authors, adventurers and academics tick.

While you’re waiting visit SpartanUpPodcast.com to see video previews, or follow us on twitter at SpartanUpPod.

See you in January.