Spartan Up! - A Spartan Race for the Mind!

Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we’ll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime. Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we’ll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime. 

WHAT WE COVERInflammation occurs naturally in the body and can be helpful and needed for an acute situation. It’s your body’s first line of defense But, if left unchecked, chronic inflammation can contribute to some major illnesses such as: heart disease, diabetes, obesity, depression, and Alzheimer’s. So, what are some key steps you can take to decrease or prevent chronic inflammation: A number of lifestyle choices can help reduce inflammation:          1. Stop smoking!          2. Decrease your alcohol consumption          3. Exercise! Our bodies are meant for movement and this helps clear toxins4. Adequate sleep: you rob yourself of much-needed sleep and it triggers inflammation because it puts stress on the body.5. How about some natural remedies or treatments that can help?e. Some powerful anti-inflammatants include:  - Turmeric: it’s an ayurvedic spice used to flavor many delicious curries but you can use this in its powdered form on food, in drinks, as a tea or in supplement form- Broccoli: I love food as medicine so eat the real deal when you can but it can also be consumed in powder form that can be added to healthy smoothies or veggie drinks.- Green Tea: I discuss green tea in another one of our podcasts but it’s because it is great, I’m a fan, and I drink a few cups every day. Again, I like using the actual food or beverage but they do make green tea supplements and a particular compound found in green tea called EGCG has strong anti-inflammatory effects. -Quercetin: its an antioxidant found in citrus, olive oil, and dark-berries – like blueberries. Use the natural from in food whenever possible but it does come in a capsule supplement form as well.f. Now you know why you don’t want inflammation and some simple ways to prevent it. Keep inflammation at bay and your body primed and ready to take on whatever comes next!
KEY TERMS & IDEAS:Chronic inflammation: many triggers from poor diet, chronic stress, autoimmune conditions, allergy, and poor sleep. Healthy inflammation: an acute response to illness, infection, injury or some other bodily insult is a healthy defense but avoid chronic inflammatory statesChronic inflammation can increase risk of heart disease, diabetes, depression, and obesityAnti-inflammatory activities: healthy diet, decrease alcohol consumption, stress reduction, and quality sleep Anti-inflammatory foods and herbs: turmeric (natural spice), broccoli, green tea, and quercetin (found in olive oil, citrus, and dark berries) 
LINKS & RESOURCES:Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/Sage Tonic www.sagetonic.comSage Tonic on Instagram https://www.instagram.com/sagetonic/
“Obesity and inflammation: the effects of weight loss” Nutr Res Rev 2008 Dec;21(2):117-33.https://www.ncbi.nlm.nih.gov/pubmed/19087366“The inflammatory theory of disease” EMBO Rep 2012 Nov; 13(11): 968–970.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/“Antioxidant and antiinflammatory activities of curcumin on diabetes mellitus and its complications” Curr Pharm Des 2013;19(11):2101-13.https://www.ncbi.nlm.nih.gov/pubmed/23116316“Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells” Prev Nutr Food Sci. 2014 Jun; 19(2): 89–97.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/

SUBSCRIBE:Apple Podcasts: http://bit.ly/SpartanUpShowYouTube: http://bit.ly/SpartanUpYTGoogle Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP:Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/Spartan Up on Twitter https://twitter.com/SpartanUpPod
CREDITS:Producer: Marion Abrams, Madmotion, llc.Writer and Host: Nada Milosavljevic MD, JD 
© 2018 Spartan

Direct download: 07_HEALTH_INFLAMATION_01.mp3
Category:general -- posted at: 4:30am EST

Here are some GREAT lessons I picked up from a book called ‘The Great Work of Your Life’. This book will give you inspiration and clarity on your true calling.



LESSONS:

 

  • If you do not follow your true calling, aka your true north, it will eat you up on the inside
  • Share your unique genius with the world. There are people out there who NEED you to share your unique genius.
  • Come up with an action plan to move forward with at least 1 action every week.  



LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

The Great Work of Your Life, Book: http://a.co/d/1CiN0Rw



SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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




FOLLOW SPARTAN UP & Zach:

 

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

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

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1




CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan



Direct download: SPARTAN_WAY_EP20.mp3
Category:general -- posted at: 4:30am EST

Anxiety can plague many of us. That habitual and pervasive worry can not only become intrusive but also leave us feeling debilitated if not managed well. There are a few ways to reduce your anxiety and practicing them regularly can leave you feeling more in control of your worry and less vulnerable to it’s impact on your day. These various tactics are not only simple in their accessibility but also easy to understand and apply.

 

LESSONS:

  • Anxiety is a habitual and pervasive state of worry that can impact your daily functioning.
  • Working to manage your anxiety and practicing anxiety-reducing skills can help you feel more in control when feelings of worry arise.
  • Try these tactics to reduce your anxiety:
    1. Breathe - the power of a steady breath is crucial when working through anxiety.
    2. Ground yourself - place your feet flat on the floor if you are sitting, and feel the weight of your body push into the floor.
    3. Name your experience - differentiate between being excited and being anxious.



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

Dr. L on Instagram https://www.instagram.com/drlarapence/

 

CREDITS:

 

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

Direct download: 020_SM_ManageAnxiety.mp3
Category:general -- posted at: 4:30am EST

Anything is possible when you let no one outwork you.  That’s the mantra of Isaiah Kacyvenski. This episode is  testament to the power of relentless determination. Growing up with a difficult childhood in poverty and bouts of homelessness - it was his dedication to studies, reading six hours every Sunday, and focusing on the words he taped to his ceiling “let no one outwork you today,” that led Isaiah to eight years in the NFL. 6 years with the Seattle Seahawks, and then the St. Luis Rams and Oakland Raiders.  But why stop there, next he won his MBA from Harvard business school and then on to success in venture capital. This is a story worth hearing. Hold yourself accountable for your own destiny !

 

LESSONS:

  1. You can control your own destiny
  2. Let no one outwork you
  3. Hold yourself accountable
  4. Don’t be afraid to ask questions
  5. Always put yourself in someone else’s shoes
  6. Have a relentless attitude
  7. Stay positive, work hard and dream big!

 

LINKS

This episode is brought to you by AfterShokz. Be open and hear it all with AfterShokz open-ear headphones, delivering situational awareness and comfort, unmatched by traditional in-ear or over-the-ear headphones. Visit spartan.aftershokz.com for $50 off wireless headphone bundles.

 

TIME STAMPS

0:00 Our hosts Colonel Nye, Dr. L and Johnny Waite

1:26 SPARTAN.AFTERSHOZ.COM

1:53 Interview begins- how to overcome a rough childhood background

4:00 Controlling your destiny

5:00 Letting no one outwork you!

6:20 Holding yourself accountable

8:00 Working towards your goal- getting to Harvard

11:12 SPARTAN.AFTERSHOKZ.COM break

13:24 Interview continues

14:50 Getting into the NFL

18:30 Becoming a venture capitalist

20:30 Learning how to run businesses

22:50 Three takeaways

23:25 Dr. L, Colonel Nye and Johnny Waite discuss the interview and how you can apply some of the lessons we learned into your daily routine

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Colonel Nye and Dr. Lara Pence

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Direct download: 227_SUP_EDIT_Isaiah_Kacyvenski_FULL_01.mp3
Category:general -- posted at: 4:30am EST

Meditation can be a simple but powerful tool to help your brain calm, improve focus, and enhance sleep. What’s the easiest way to incorporate this technique into your daily routine? In this episode we’ll tell you what it is, how to do it, and the short and long-term benefits to enhanced focus.  
 
WHAT WE COVER:
 
1. In a world of smartphones, networking groups, and virtual education, we are constantly bombarded with new tools, apps, and services that will help us be better and more effective at home, school, and work. All of these types of technology are great. But, there’s one tool that no one is selling because you can use it for free: meditation. Lots of devices can help you with it but you can engage in it anytime, anywhere, and on your own.
On a biological level, daily meditation has been linked to changes in brain structure, including a thicker cerebral cortex and  . These parts of the brain have been linked to information processing and decision making.


The benefits don’t stop there - studies suggest that age-related brain changes might be off-set with regular mediation
-  So what is it really? Meditation is concentration in practice. According to a University of Washington study, meditation was shown to improve concentration and cultivate the kind of mindfulness that eases distracted or automatic behaviors and aids in maintaining focus.
- You’ll be noticeably less stressed. Meditation can provide a sense of calm, inner peace, and balance that benefits both your emotional well-being and your physical performance.
- Another benefit, better communication. Communication is a result of the clarity and focus that meditation brings. A clear mind will communicate focused and clear thoughts.


4 Simple Steps
- Sit somewhere comfortably
- Close your eyes
- Breathe deeply and naturally
- Focus your attention on each breath and how your body moves with each inhale and exhale.
1. And always be “present” with your body and mind. That will make you feel grounded and enhance focus.
 
KEY TERMS & IDEAS:
• Daily meditation is linked to positive changes in brain structure and can improve focus and concentration
• Research studies support meditation can focus the mind, decrease stress, and assist in brain processes such as decision-making and improve physical performance
• 4 simple steps: sit comfortably, close your eyes, breathe deeply, and focus on your breathing
• Meditation in your everyday routine: helps you to be present, feel grounded, focus and perform at your best  



LINKS & RESOURCES:
Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/




“ Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training” J Altern Complement Med 2018 May;24(5):486-504
https://www.ncbi.nlm.nih.gov/pubmed/29616846
“Thinking about Not-Thinking”: Neural Correlates of Conceptual Processing during Zen Meditation” PLOS One, published online: Sept 3, 2008.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0003083
“The potential effects of meditation on age‐related cognitive decline: a systematic review”
Advances in Meditation Research: Neuroscience and Clinical Applications January 2014, Vol 1307, Issue 1; 89-103.
https://nyaspubs.onlinelibrary.wiley.com/doi/abs/10.1111/nyas.12348



SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay
 
FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
 
CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD




© 2018 Spartan

Direct download: 06_HEALTH_MEDITATION_TO_FOCUS_THE_MIND_01.mp3
Category:general -- posted at: 4:30am EST

Do you ever find yourself saying the all too common phrase, I just don’t have the time to exercise.

 

We’ve all been there before, so if you find yourself on a time crunch, here are a few powerful SPARTAN exercises that you can do at home, no matter where you live!

 

NOTE: This episode works best if you can watch the video to see how the exercises should be performed!



LESSONS:

 

  • You can exercise at home or outdoors, no gym needed, with these 3 simple and effective exercises.
  • Sandbag Shouldering: Keep a flat back and pull the bag up onto your shoulder, alternating shoulders for reps or time.
  • Carry: You can carry any object. Always lift with a flat back and mix up the position you carry the object (shoulder, on your back, or in front of the body)
  • Clean & Throw: Throwing a medicine ball or stone is a great way to develop power and conditioning.   


LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book


SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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



FOLLOW SPARTAN UP & Zach:

 

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

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

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1



CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

Direct download: SPARTAN_WAY_EP19.mp3
Category:general -- posted at: 4:30am EST

The data is pretty clear - the way that you think about yourself impacts your performance. Plain and simple. When you are engaging in more positive thinking patterns and see the world through a more positive lens, your performance in various arenas increases. Whether it’s your career, your relationships, or your performance out on the Spartan course, how you come out in the end will depend on the way that you think about yourself and the language you use for yourself. The more positive your thinking, the more improved you can expect your performance.

 

LESSONS:

  • Thinking positively increases your performance in various arenas of life.
  • When you engage in more positive thinking patterns, you are more likely to operate with greater confidence and faith in yourself.
  • Try to shift away from negative, self-deprecating thoughts and start implementing more positive affirmations and mantras.  



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

Dr. L on Instagram https://www.instagram.com/drlarapence/

 

CREDITS:

 

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

Direct download: 019_SPARTAN_MIND_PositiveThinking.mp3
Category:general -- posted at: 4:30am EST

Have trouble staying happy? When it became a struggle for Chris Ashenden, founder of Athletic Greens he attacked it like any other problem in life.  He compiled a list of things that make him happy, then made sure to do them every day. For Chris the list includes dancing, time with dynamic people, sunlight on the face, intense exercise, heat changes. In this episodes of Spartan Up Joe DeSena sits with Chris at Spartan World Championships in Tahoe to learn about the entrepreneurial and personal journey that led to the incredible success of Athletic Greens - both as a product and as a business.



LESSONS

  1. “It’s not what you eat, It’s what gets absorbed.”
  2. Build a Moat = protecting your business.
  3. Play well as a team.
  4. There is value to being 100% focused on happiness.
  5. Struggling with happiness? Try writing a list of things that make you happy and doing them every day.
  6. Find one thing each day that pushes you toward your goal and check it off.
  7. Always be improving, if someone is going to come out with a better product, let it be you.
  8. Have fun with the growth of your business.
  9. Don’t let perfect stand in the way of possible.
  10. Get your marketing message right.



LINKS

Athletic Greens https://athleticgreens.com/

Athletic Greens on Facebook https://m.facebook.com/athleticgreens



This episode is brought to you by CHOMPS, the cleanest jerky stick on the market. You can purchase Chomps' grass-fed, non-GMO, no sugar added meat snacks at https://chomps.com use the promo code SPARTAN for 20% off and free shipping

 

TIME STAMPS

0:00 Our hosts Sefra Alexandra (The Seedhuntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) introduce Joe DeSena’s Interview with Chris Ashenden.

1:22 CHOMPS.COM save 20% with code SPARTAN

1:40 Interview with Chris Ashenden of Athletic Greens begins

3:00 What you eat vs. what gets absorbed

5:45 Playing rugby in Argentina & meeting Tim Ferriss

7:45 Building a “moat” around the brand

9:20 CHOMPS.COM break

10:25 Back to Joe DeSena’s interview with Chris Ashenden

12:00 Origin story of this entrepreneur

12:50 Bankruptcy & how to overcome it

14:00 How to focus on happiness

17:00 What’s good enough?

18:30 Perfect vs. possible

21:40 Charlie Brenneman (The Spaniard,) Sefra Alexandra (The Seedhuntress,) Matt B Davis (Obstacle Racing Media,) and Johnny Waite put the interview with Chris in perspective and help you apply the lessons to your life.

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra & guest hosts Matt B Davis & Charlie Brenneman

 

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Direct download: 226_SUP_EDIT_CHRIS_ASHENDEN_FULL_01.mp3
Category:general -- posted at: 4:30am EST

On Spartan Health we’ve talked about how important your senses can be in terms of your cognitive function and physical health. In this episode, we take a deep dive into how you can tap into your sensory system as a powerful tool for optimal mental and physical performance. SImple techniques that can get you ready and set for you next Spartan Sprint, Super, or Beast!


WHAT WE COVER:

 

We all experience it now and then. You want to focus, get in “the zone” but you’re having a tough time. Here’s 5 easy steps that will help you get centered fast. Each of them is a different tool or technique and each activates a different sensory pathway. What do I mean by that?

Let’s say you want your brain to focus or concentrate. An effective way to do that is to send a signal on every one of your sensory pathways (your sense of sight, touch, sound, taste and smell). Your sensory system is your only connection to the outside world and it’s pretty powerful. It works 24/7 sending signals to your brain and you’re deciding (often subconsciously) if it’s a positive or negative stimulus and your body and mind respond accordingly. So, being in tune and mindful of your sensory system can carry you a long way to better focus and getting your “game face on.”

What to do:

  1.       Sight: now this first one is both sight but it’s also something physical. It’s a yoga pose: called tree pose. The challenge of tree pose is maintaining your balance on one leg. Unlike most poses, this one requires eyes open, which helps cultivate focus. Select a point for your gaze and hold that it will help alignment of your posture. When practicing, it helps to imagine your body as a tree and that the foot you are balanced on are the roots and your leg is the trunk. Regular practice of this pose improves concentration, balance and coordination.
  2.       Touch: your sense of touch can be engaged by acupressure. Acupressure unlike acupuncture does not use needles but, instead stimulates (according to TCM) certain active point locations on the body can elicit a response.  Such as, improved focus. There’s a number of points you can use but here’s an easy one: It’s called Governing Vessel or GV 20. It’s on the crown of your head between the cranial bones to find the point make a line with both fingers from the back of your ears and they’ll meet at the top of your head where there’s a slight hollow. That’s GV20. Gently rub or stimulate the point for a minute or two. This can be repeated as needed.
  3.       Sound: Sound and Music can be powerful. The types of music to listen to that aid concentration are typically songs with smooth melodies and a peaceful harmony with minimal lyrics are the types of sounds that help the mind calm and allow the brain to focus.
  4.       Taste: this is an going to be a tea blend. Both green tea and ginseng can help the brain focus. You can use one or the other or combine both for an extra punch. Green tea has a relatively low amount of caffeine but that caffeine is coupled with another compound found in tea, L-theanine. These two together help calm but focus your brain. Another option or a great addition is ginseng – this herb has several different types and it’s the panax ginseng that can help improve aspects of working memory and focus.
  5.       Last up, smell; your sense of smell or olfaction offers one of the most direct sensory connections to the brain. So for this sense aromatherapy but I’m talking about the actual herbs in the form of essential oil not synthetic mimics. Two to try: rosemary and basil. Inhaling the scent of these herbs has a stimulatory effect on the brain and be uplifting. You only need to inhale for one to two minutes. You can repeat several times throughout the day for a quick boost.

 

Ok, lots of stuff covered here let me give a quick review of key points for each sense to be treated:

1.Sight: Tree Pose

  1. Touch: acupressure point GV20
  2. Sound: minimal lyrics, a peaceful harmony, pick something you enjoy
  3. Taste: Green tea and /or Ginseng
  4. Sense of Smell:  Rosemary and Basil.

Now, get in touch with your sensory system and you’ll be amazed as to how you get in tune and in sync with your body and mind.


KEY TERMS & IDEAS:

  • Consciously and unconsciously your body responds to sensory stimuli around you.
  • Your 5 senses are your connection to the outside world. They take in environmental stimuli 24/7.
  • To get the best response from your brain to improve mental focus: use your entire sensory system - sight, touch, sound, taste, and smell.
  • Stimulate each sense to improve mental focus: Touch - acupressure, Sight - yoga poses (provides both a  physical reality and visual aspects), Sound - minimal lyrics, pick something you like, Taste - Green Tea and Ginseng, Smell - invigorating rosemary and basil
  • To be “all in” for your next Tyrolean Traverse, Sled Drag, or Atlas Carry - tap into your senses!

     

 

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

 

“View through a window may influence recovery from surgery” Science. 1984 Apr 27;224(4647):420-1.

https://www.ncbi.nlm.nih.gov/pubmed/6143402

“The potential of positive places: senses, brain, and spaces” Intelligent Building International 2010, 2: 218-228.

https://www.tandfonline.com/doi/abs/10.3763/inbi.2010.0042      

“Integrative health services in school health clinics” Adolesc Psychiatry 2015 Apr; 5(2): 132–139.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5425651/

“Internal and external imagery on sports performance among swimmers” European  Academic Research Feb 2015 Vol. II, Issue 11.

http://euacademic.org/UploadArticle/1397.pdf


SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

Direct download: 05_HEALTH_MENTAL_FOCUS_IN_STEPS_W_GFX_1_01.mp3
Category:general -- posted at: 4:30am EST

No matter how passionate you are about what you do, there will always be a time where you feel like you’ve hit a wall and need a break. The BIG reason I’ve seen others experience burnout including myself, is often times because we get busy looking at what others are doing and we lose our OWN True North!


LESSONS:

 

  • Don’t waste time watching what others do
  • Focus on YOUR passion, not what others are passionate about
  • Reconnect with your True North on the regular. Ask yourself WHY you started doing what you’re doing in the first place
  • Focus on your Unique Ability as Dan Sullivan from Strategic Coach calls it. Your Unique Ability is your passion and will keep you fired up for the long term!

 

LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

 

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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


FOLLOW SPARTAN UP & Zach:

 

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

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

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1


CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

Direct download: SPARTAN_WAY_EP18.mp3
Category:general -- posted at: 4:30am EST

Getting curious is the unsung hero of mental toughness. Sometimes our ego likes to play first man and we close ourselves off to the wisdom, expertise, and knowledge of others. But the truth is, when we do this we are actually closing ourselves off to growth, expansion, and enlightenment. The more available we are to learning and taking in what others have to offer the more we can fill our mind with the ‘good stuff’ and rid ourselves of the junk.  

 

LESSONS:

  • Getting curious and becoming available to the expertise and knowledge of others is important in gaining wisdom and getting rid of that which doesn’t serve you.
  • Get curious by asking the individuals you admire:
    1. How do you do it?
    2. How did you get here?
    3. What have you learned and know to be true?
  • Set aside your ego and become available to new information through books, conversations, podcasts, documentary movies, and more!



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

Dr. L on Instagram https://www.instagram.com/drlarapence/

 

CREDITS:

 

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

 

Direct download: 18_SPARTAN_MIND_Getting_Curious.mp3
Category:general -- posted at: 4:30am EST

Kwame Christian, Director of the American Negotiation Institute, says any time two people are in a conversation and one of them wants something it’s a negotiation. The best things in life often lie on the other side of difficult conversations. We are negotiating all the time!  In this interview, he shares a series of tools to help you negotiate anything, then puts Joe through a negotiation sparring session to demonstrate. Kwame believes using “compassionate curiosity” and understand the value of relationships, the importance of deep listening and questioning are the true art of negotiating. Stay tuned to the end of the conversation for the tools he recommends to  “channel your inner unreasonable person” and win the day.

 

As an added bonus, if you watch on YouTube you’ll get to see Col. Nye behind the wheel for this on the move interview.



LESSONS:

  1. Learn to recognize when you are negotiating.
  2. Get CURIOUS to see what is going to get the deal done.
  3. The person asking the questions is controlling the conversation, not the person talking.
  4. LISTEN.
  5. Have compassion.
  6. Understand the value of building relationships.
  7. Use negotiating as a brainstorming session to solve problems.

 

LINKS:

  • American Negotiation Institute http://americannegotiationinstitute.com
  • “Nobody Will Play With Me: How To Use Compassionate Curiosity to Find Confidence in Conflict”  https://amzn.to/2Eo6wNx

 

This episode of Spartan Up is brought to you by FitAid. Race dirty, recover clean with FitAid. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle.





TIME STAMPS

1:40 FORTHEFITAID.COM

2:17 Interview begins - careful the Col. is behind the wheel ;)

6:00 Tips and tricks for negotiating  

7:30 Negotiation practice - Sparring session

9:00 Compassionate curiosity

11:30 The role of ego in winning/ losing

11:48 FITAID Break

14:04 Interview continues :A negotiation step by step

17:32 Brainstorming to solve problems

19:00 Three key skills explained: Pace, direction & framing

24:25 Sefra, Dr.L, Joe & Johnny discuss interview

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra & Dr. L

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Direct download: 225_UP_KWAME_CHRISTIAN_FULL_01.mp3
Category:general -- posted at: 4:30am EST

What is sleep? Why do we sleep? And what does sleep really do? Even though sleep is a fundamental part of of our daily routine the scientific community still debates many topics about our sleep. But, a few things are clear: we need it and can’t function without it. And, it’s a powerful way to support mental and physical health. Our brains do a lot when we sleep. In this episode, we’ll talk about why you need your Zzzzzz’s!



WHAT WE COVER:

 

Low energy, poor memory, irritability, and weight gain…what do these things have in common? Not - enough - sleep!

  1. Why do we sleep? Despite years of research, we still don’t know all the aspects of why we sleep but scientists do know we need it and can’t survive without. Even though we all know we need a good night’s sleep I in 3 adults in the US don’t get enough of it.
  2. How much do you need?

             - most of us require between 7-8 hours but some may need closer to 9. Anything less than that and you’re robbing your body of much needed down time to regenerate, recharge, heal and for the brain to consolidate learning from what you’ve done that day. A lot happens while you sleep from hormone release to learning and storage of information from that day’s activities.

  1.  If you don’t get enough sleep it can contribute to:

             - poor learning and memory

             - decreased stamina

             - increased stress hormone cortisol (not good, it can increase inflammation and negatively impact immune function)

             - Increased blood pressure

             - weight gain! Your body is more likely to gain weight because your metabolism is less efficient and you have more ghrelin – a hormone that can increase appetite.

Bottom line, catch your Zzzz’s so your body and mind are primed and ready for your next race!

 

KEY TERMS & IDEAS:

  • Sleep is critical to our health yet 1 in 3 adults in the US don’t get enough of it.
  • 7-8 hours of sleep per night is the average most of need for optimal health benefits.
  • Sleep helps us learn, store memory, perform healthy cellular repair and regeneration
  • Poor, disrupted or not enough sleep decreases stamina and physical performance, negatively affects memory and raises stress hormones, blood pressure and can cause weight gain

 

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

 

“Clues to the functions of mammalian sleep” Nature 2005 Oct 27; 437 (7063), 1264-1271.

https://www.ncbi.nlm.nih.gov/pubmed/16251951

“Sleep deprivation: Impact on cognitive performance” Neuropsychiatr Dis Treat. 2007 Oct; 3(5): 553–567

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/

“The impact of sleep deprivation on hormones and metabolism” Medscape, Neurology, Insomnia and Sleep Help, Nov 2018.

https://www.medscape.org/viewarticle/50282




SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan



Direct download: 4_Sleepand_the_brain_1.mp3
Category:general -- posted at: 4:30am EST

Adversity and obstacles are always going to be there. Once you accept this, your obstacles can no longer control you. You begin to view obstacles as opportunities. You begin to thrive under adversity because adversity builds your Character!




LESSONS:

 

  • Obstacles are Opportunities.
  • Your mindset towards challenges will determine your outcome.
  • Injuries are not a green light to sit on the couch and sulk. Work around your injuries and find a way instead of finding an excuse.
  • Think about all the men and women we’ve interviewed for Spartan UP! They ALL took the obstacles and challenges and turned them into an opportunity!



LINKS:

More about Zach https://zacheven-esh.com

Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book



SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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




FOLLOW SPARTAN UP & Zach:

 

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

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

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach’s STRONG Life Podcast https://apple.co/2vFaCv1




CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 

Direct download: SPARTAN_WAY_EP17.mp3
Category:general -- posted at: 4:30am EST

We often wait to get started on projects or activities until we are motivated. But the ‘I’ll start when I’m motivated’ is leaving us stuck and stagnant. That’s because it’s momentum that builds motivation - not being still. Stillness stifles. Momentum motivates. Once you get going on your next project or new activity the motivation that you’ve been looking for will build as you grow the muscle of your work.

LESSONS:
Stillness stifles. Momentum motivates.
Don’t wait on getting motivated to get moving. Your movement will grow the motivation.
Start anywhere and keep pushing onward.


SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

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

© 2018 Spartan

Direct download: 17_SM_GETTING_MOTIVATED.mp3
Category:general -- posted at: 4:30am EST

Aaron Hinde, Co-Founder & President of LIFEAID, tells us how he has used his Universal ATM: Alignment, Trajectory & Momentum to build a huge brand organically and in the process has gathered a super loyal and positive community. He put everything into the creation of a healthier alternative to sodas and energy drinks, living on a frugal diet of canned tuna until the ATM paid off. The advice this week is as refreshing as the “Performance Beverages.”

 

LESSONS:

  1. Universal ATM: Alignment, Trajectory, Momentum
  2. It’s not a time issue it’s an engagement issue: BE PRESENT
  3. Never stop doing the little things
  4. Keep pushing, be conscious & positive
  5. Operate like everything you do will be on the front page of the paper

 

LINKS:

LIFEAID https://www.lifeaidbevco.com

Aaron on Instagram https://www.instagram.com/aaronhinde/

Fitaid on Instagram https://www.instagram.com/fitaid/


This episode is brought to you by AfterShokz. Be open and hear it all with AfterShokz open-ear headphones, delivering situational awareness and comfort, unmatched by traditional in-ear or over-the-ear headphones. Visit spartan.aftershokz.com for $50 off wireless headphone bundles.



TIME STAMPS:

 

0:00 Introduction

0:50 Spartan.aftershokz.com

1:20 Interview begins

1:45 hustler mentality

3:15 paying your own way

4:00 living off the grid

5:00 getting by on $1,000/ month

7:00 slinging cans at golf tournaments

8:30 having alignment

9:30 focus on trajectory

10:20 aftershokz break

13:26 interview continues

14:30 Universal ATM

16:00 repping the brand

18:50 time vs. engagement

29:10 Sefra, Angle, Johnny & Joe discuss the interview

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye and guest host Angel Sanz.

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Direct download: 224_SUP_SYNCH_aaron_hinde_FULL_01.mp3
Category:general -- posted at: 4:30am EST

Caffeine in one form or another is used by about 90% of Americans every single day. How much caffeine you consume can have a direct effect on your health. Know your limits and the signs and symptoms of too much caffeine.

 

WHAT WE COVER:

 

We’ve all been there…you’re dragging and have a busy day ahead…you need a quick boost. Many of us turn to caffeine.

  1.  First of all, I’ve never known of anyone to die from caffeine overdose. Although death by caffeine sounds unlikely…can it occur and how much is too much? So, about 400mg of caffeine is the point at which most of us can develop caffeine intoxication. What does that mean?

Physically you:

-Start to sweat

-Get Clammy hands

-Feel Heart palpitations

-You can become Irritable, agitated, jittery and it’s hard to sit still

-In its most severe case, it can cause life threatening atrial fibrillation (irregular heartbeat) which can prompt an MI (myocardial infarct) or heart attack.

  1.  Well, how much caffeine is in the stuff we drink? Your typical 8 oz cup of black coffee (straight up not with syrup, whipped cream, flavorings) has about 95mg of caffeine. Some will have upwards of 150 depending on the type of bean and how it’s processed. So, having 3 cups coffee, depending on the type, and you’re already nearing the range for caffeine intoxication.
  2.  By comparison, your typical cup of tea also depends on the type green or black can have anywhere from 30-70mg of caffeine per cup. In tea, a good portion of the caffeine leaches out in the first 30s of brewing. If you want to lower caffeine content, brew for 30s pour off that first batch and re-steep. If you want that caffeine then don’t.
  3.  Key points for caffeine in coffee and tea – don’t overdo it; be in tune with your body and any symptoms of too much caffeine; other than that choose your brew and enjoy!

 

KEY TERMS & IDEAS:

 

  • Some form of caffeine is consumed by approx 90% of Americans everyday.
  • The upper limit of caffeine consumption is 400mg per day. In that range you can experience caffeine intoxication
  • Typical 8 oz. cup of coffee is about 95mg of caffeine and an equivalent  cup of tea is about 40mg of caffeine.
  • Know your limits and the symptoms of too much caffeine: sweating, clammy hands, heart palpitations, anxiety, and irritability to name a few.  

 

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/



“Caffeine content for coffee, tea, soda and more” Mayo Clinic Staff, Healthy Lifestyle/Nutrition and Healthy Eating

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372

“Caffeine Toxicity” Drugs & Diseases / Emergency Medicine, Medscape updated: Aug 21, 2018.

https://emedicine.medscape.com/article/821863-overview

 

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

Direct download: 3_CAFFEINE_FULL_01.mp3
Category:general -- posted at: 4:30am EST

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