Spartan Up! - A Spartan Race for the Mind! on Smash Notes

Spartan Up! - A Spartan Race for the Mind! podcast.

December 28, 2019

Learn the Spartan mindset. Founder & CEO of Spartan Race and NY Times best-selling author, travels the globe seeking and answers authors, academics, athletes, adventurers, entrepreneurs, CEOs and thought leaders. It will shift your thinking, make you laugh and 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.



Recently updated notes

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

 

© 2020 Spartan



Key points in this episode

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!

 

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.




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

 

© 2020 Spartan

Key points in this episode

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

 

© 2020 Spartan



Key points in this episode

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

Key points in this episode

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:

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

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

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

 

© 2020 Spartan



Key points in this episode

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:
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 currently sprouting.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2020 Spartan

Key points in this episode

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:

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

 

© 2020 Spartan



Key points in this episode

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:
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: 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

© 2020 Spartan

Key points in this episode

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:
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 currently social distancing.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2020 Spartan

Key points in this episode

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

  1. Biology is a process not an event 
  2. Rest is what rewires your brain
  3. Napping makes you better 
  4. Slow wave sleep = deep recovery 
  5. Nervous system instructs the immune system 
  6. Behavior, diet + supplementation are key 
  7. Get sun in your eyes in the morning 
  8. Avoid bright lights at night 
  9. Exercise early in the day
  10. Learn what works best for you 
  11. understand internal reward mechanisms
  12. Learn how to toggle internal switches 
  13. Gratitude is a power tool of effort 
  14. Laughter is powerful medicine 

  15. 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:

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 currently social distancing.

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Key points in this episode

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:

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

 

© 2020 Spartan

Key points in this episode

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:
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 currently social distancing.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2020 Spartan

Key points in this episode

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:

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

 

© 2020 Spartan



Key points in this episode

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

 

© 2020 Spartan

Key points in this episode

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:

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

 

© 2020 Spartan

Key points in this episode

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!  




LESSONS

  1. Strength comes from the body and MIND 
  2. It’s about what is inside
  3. Hope is a cognitive skill 
  4. Children learn resilience from those closest to them 
  5. Cultivate resilience within yourself 
  6. Gratitude works 
  7. Take self-compassion breaks 
  8. It’s about goals, pathways + agency 
  9. Have things that your looking forward to 
  10. Have a goal wit soul 
  11. Painful times can be reach with learning 
  12. Social distancing is a privilege 
  13. It’s about optimism, positivity + gratitude 
  14. If you can’t change your situation- change your attitude! 



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

 

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 




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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, Johnny Waite, Colonel Nye, Sefra Alexandra & Dr. L  

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Key points in this episode

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

Key points in this episode

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

  1. Accept the reality of the situation
  2. Be mindful of the words you use 
  3. Be grateful for abundance 
  4. Be mindful what you focus on 
  5. Live in a “growth mindset” 
  6. Always keep learning 
  7. Don’t accept the expectations 
  8. You're more capable than you believe 
  9. 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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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

 

© 2020 Spartan

Key points in this episode

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/

 

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YouTube: http://bit.ly/SpartanUpYT

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

 

© 2020 Spartan

 

Key points in this episode

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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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 

 

© 2020 Spartan

 

Key points in this episode

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/

 

CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan

Key points in this episode

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


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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 at his comedy club, social distance of course.
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty
* 300 is a number we honor here at Spartan ;)

© 2020 Spartan

Key points in this episode

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

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

 

© 2020 Spartan



Key points in this episode

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!”

 

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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:
Zoom Session producers – Marion Abrams & Johnny Waite
Hosts: Johnny Waite, Marion Abrams, Sefra Alexandra & Colonel Nye

© 2020 Spartan

Key points in this episode

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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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

Key points in this episode

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

  1. Pivot quickly 
  2. Take care of your community 
  3. Be creative with content 
  4. Try new things 
  5. Build a good team 
  6. Train where you are 
  7. Find the best version of yourself
  8. Keep moving! 
  9. 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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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 

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Key points in this episode

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/

SUBSCRIBE:

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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

 

© 2020 Spartan

Key points in this episode

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:

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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:

Zoom Session producers – Marion Abrams & Johnny Waite

Hosts: Johnny Waite, Marion Abrams, Sefra Alexandra & Colonel Nye 

 

© 2020 Spartan

 

Key points in this episode

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

 

© 2020 Spartan

Key points in this episode

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

  1. Design your training to be more difficult then the challenge you are facing
  2. Obstacle immunity informs every facet of life
  3. There is always something positive you can get from any experience 
  4. Persevere & overcome 
  5. If at first you don’t succeed- try again & dig deep 
  6. There’s always a way 
  7. Always keep growing 
  8. Learn lessons from adversity 
  9. Don’t silo your experiences 
  10. Get out there & run 

  11. 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

 

© 2020 Spartan

Key points in this episode

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 Power 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

Key points in this episode

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

 

© 2020 Spartan

Key points in this episode

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

© 2020 Spartan

Key points in this episode

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.

 

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

Key points in this episode

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

 

© 2020 Spartan

 

Key points in this episode

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:

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

 

© 2020 Spartan

Key points in this episode

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

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

Key points in this episode

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 

  1. Shift your internal questions
  2. Be goal oriented
  3. Adjust, adapt, change and pivot 
  4. You can’t control mother nature 
  5. Your greatest strength can also be your greatest weakness 
  6. Preparation means opportunity 
  7. Be authentic and true to what your going after 
  8. Step into your fear 
  9. Love the process 
  10. Fail to plan, plan to fail 
  11. Train, train, train 
  12. Hone your nutrition
  13. 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

 

© 2020 Spartan

Key points in this episode

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 Gannser 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

 

© 2020 Spartan

Key points in this episode

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

Key points in this episode

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

  1. It takes a village: include others in teaching your children
  2. Spend time with those close to you in the present 
  3. Burpees get rid of anxiety
  4. Stick with the things that matter 
  5. Move the needle forward on a daily basis
  6. Spend your time going after the big “game” 
  7. Cash is king

  8. Investing: wait till there is “blood in the streets” 
  9. Involve customers in funding your product/ service 
  10. In a difficult challenge: dust off & move forward 
  11. 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

 

© 2020 Spartan

Key points in this episode

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

Key points in this episode

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.

Key points in this episode

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

© 2020 Spartan

Key points in this episode

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

© 2020 Spartan

Key points in this episode

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

  1. Create a system for your life
  2. Build habits
  3. Be on the hunt- go out there and get it 
  4. Rituals is what creates who you are 
  5. Be willing to sacrifice to win 
  6. Live your life 100 days at a time 
  7. Adapt, adjust & execute 
  8. 100% integration into  everything you do 
  9. Find your edge 
  10. Find people that push you & hold you to a higher standard 
  11. 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

 

© 2020 Spartan

Key points in this episode

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

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

© 2020 Spartan

Key points in this episode

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

© 2020 Spartan

Key points in this episode

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

  1. Hips, wrap & drop 
  2. Step up to every challenge that is put in your way 
  3. Believe in yourself- it keeps you going 
  4. Don’t let dollars define you 
  5. Don’t listen to what others tell you you shouldn’t/ couldn’t do 
  6. When you're tackled in life- get back up! 
  7. Commit to being great in every moment 
  8. Diversity is strength: pure muscle to pure hustle 
  9. Unify your vision & goals
  10. Communication is a choice: lean-in 
  11. 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

 

© 2020 Spartan

Key points in this episode

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

 

© 2020 Spartan

Key points in this episode

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

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

Key points in this episode

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

  1. Believe in what your doing 
  2. Do the hard work and be positive 
  3. Be humble and when it’s time to compete be ruthless 
  4. Do right by yourself 
  5. Visualize successful outcomes
  6. 100x repetition is key 
  7. Your either ready or your not
  8. Don’t take anything to seriously or personally 
  9. Enjoy every second 
  10. Put EVERYTHING you’ve got into your goal 
  11. Train as if you were an Olympian
  12. Believe in yourself until the end!
  13. You learn more from failure than success 
  14. Once you start winning the politics go away 
  15. 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

 

© 2020 Spartan

Key points in this episode

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

 

© 2020 Spartan

Key points in this episode

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

Key points in this episode

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

© 2020 Spartan

Key points in this episode

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

© 2020 Spartan

Key points in this episode

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

  1. Nothing is achieved without hard work 
  2. Hammer through the obstacles
  3. Perfect practice makes perfect
  4. Be aware of opportunities you chance upon 
  5. Learn how to run properly to avoid injury
  6. Being a disrupter takes fortitude 
  7. Success is never a straight line- it’s bumpy 
  8. Adapt & overcome 
  9. 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

 

© 2020 Spartan

Key points in this episode

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/

CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan

Key points in this episode

 

Kara Goucher is a true legend of the running world, a bronze medal from the 2007 Olympics, 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 

  1. Find out how good you can get 
  2. Be ready to pounce
  3. Appreciate each experience 
  4. Be vulnerable and challenge yourself
  5. Never be too afraid to try
  6. Lean into things that make you anxious 
  7. It’s good when your not good 
  8. Not winning doesn’t mean it isn’t worth doing
  9. Don’t be afraid to age
  10. Do scary things
  11. 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

 

© 2020 Spartan

Key points in this episode

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

 

© 2019 Spartan

Key points in this episode

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

© 2020 Spartan

Key points in this episode

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

© 2020 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

Key points in this episode

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

Key points in this episode

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

Key points in this episode

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/

CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2019 Spartan

Key points in this episode

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

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

 

© 2019 Spartan

Key points in this episode

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

 

CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2019 Spartan

Key points in this episode

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:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

Key points in this episode

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

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

  1. Support your athletic community 
  2. Have compassion in competition 
  3. Be present & connected 
  4. Find your favorite trail & keep exploring
  5. Get outside & enjoy being in nature 
  6. Don’t be intimated- just try it out 
  7. Define what it means to be out there to you 
  8. Run to explore & really feel what the world is like 
  9. 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

 

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

  1. Build your own personal board of directors
  2. Disruptors bring awareness- learn from them 
  3. Answer to the higher calling of the organization 
  4. Know your true north, what motivates you and listen to your gut
  5. Don’t let your secrets make you sick 
  6. Build your culture around your core values
  7. Put yourself in vulnerable positions and attack life
  8. Use your story to help others in need
  9. Don’t get wrapped up in “woundology” 
  10. Focus on the positive impacts your are creating 
  11. “Your winning or your learning” 
  12. Lead from a place of love 
  13. BE NICE 
  14. Don’t take your feelings too personally 
  15. 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

 

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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 here 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:

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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 

  1. Find what you love
  2. Figure out creative solutions
  3. 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

 

© 2019 Spartan



Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

 

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

 

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/

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

 

© 2019 Spartan

 

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

 

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/

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

 

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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.


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

Key points in this episode

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
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

© 2019 Spartan

Key points in this episode

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

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

 

Key points in this episode

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

 

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 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!

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
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2019 Spartan

Key points in this episode

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.



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

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

 

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, Col. Nye, Johnny Waite & guest host Dr. Lara Pence

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2019 Spartan

 

Key points in this episode

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

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

© 2019 Spartan

Key points in this episode

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:
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

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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?

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

Key points in this episode

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

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 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

 

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, Col. Nye, Johnny Waite & guest host Dr. Lara Pence
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2019 Spartan

Key points in this episode

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

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

© 2019 Spartan

Key points in this episode

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.


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

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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


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
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:
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 host Isaiah Vidal
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2019 Spartan

Key points in this episode

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

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

© 2019 Spartan

 

Key points in this episode

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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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD
© 2019 Spartan

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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.


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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

© 2019 Spartan

Key points in this episode

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


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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

© 2019 Spartan

Key points in this episode

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

 

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CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Key points in this episode

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:

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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Key points in this episode

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:
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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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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.


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CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence

© 2019 Spartan

Key points in this episode

“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:
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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, Col. Nye, Johnny Waite & Guest host Lonnie Mayne
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Key points in this episode

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:
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YouTube: http://bit.ly/SpartanUpYT
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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

© 2019 Spartan

 

Key points in this episode

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
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FOLLOW SPARTAN UP:
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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Key points in this episode

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:
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YouTube: http://bit.ly/SpartanUpYT
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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

© 2019 Spartan

 

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

 

© 2019 Spartan

 

Key points in this episode

“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

© 2019 Spartan

Key points in this episode

“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

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

© 2019 Spartan

Key points in this episode

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

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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
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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

 

© 2019 Spartan

Key points in this episode

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:

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
Editor - Heather Knox
© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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


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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

© 2019 Spartan

Key points in this episode

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:
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YouTube: http://bit.ly/SpartanUpYT
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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

© 2019 Spartan

Key points in this episode

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:
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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

Key points in this episode

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
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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

© 2019 Spartan

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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?


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

© 2019 Spartan

Key points in this episode

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

 

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 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

 

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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, Col. Nye & Guest Host Lonnie Mayne

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2019 Spartan

 

Key points in this episode

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


© 2019 Spartan

Key points in this episode

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.

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.

“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.


“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
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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

Key points in this episode

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:
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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


© 2019 Spartan

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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
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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 & Guest Host COURTNEY DE SENA !
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Key points in this episode

“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

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

 

© 2019 Spartan

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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:
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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, Colonel Nye (Johnny Waite directing Spartan Malaysia)
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

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

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

 

© 2019 Spartan

Key points in this episode

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

© 2019 Spartan

Key points in this episode

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

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

 


© 2019 Spartan

Key points in this episode

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:

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

© 2019 Spartan

Key points in this episode

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

 

© 2019 Spartan



Key points in this episode

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