Spartan Up! - A Spartan Race for the Mind!

If you’re wondering how to inspire, educate and influence your kids into

Exercising and living a healthy lifestyle, this is the episode for you! To quote

One of our Spartan UP Guests, Coach Rob Koll, Your actions speak so loud I can’t
Hear a word you’re saying. This quote is perfect for today’s episode!


LESSONS:

 

It’s not just what you say / tell your kids to do, it’s what they see YOU doing.
Exercise in front of your kids regularly throughout the week.
Create a supportive environment at home. I had some Kettlebells, rings and a climbing rope in my garage and my kids saw me exercising regularly.
Get the entire family involved. Do just 1 exercise in front of your kids everyday. It can be 10 squats, 10 burpees, maybe a quick sprint up and down the sidewalk. Let them see YOU being a leader!


LINKS:

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

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


SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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



FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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



CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 


--
Marion Abrams
Story & Strategy at Madmotion
Spartan UP! Podcast Producer

Office: 802-746-8876
Mobile: 802-233-5315

Marion on Linkedin
Twitter & Instagram @madmotion

Direct download: 25_SPARTAN_WAY_KIDS.mp3
Category:general -- posted at: 5:30am EST

Great competitors see the challenges they face and the hardships they endure as opportunities. We all experience difficult things but great competitors see those experiences as vehicles of wisdom, growth, and an opportunity to build obstacle immunity. They do not cower in the face of that which is difficult but rather rise because they know that in the end it will make them stronger and improve their performance.

 

LESSONS:

  • Remember that when a challenge is set in front of you, try to see it as an opportunity.
  • Roadblocks and obstacles are there to build you up, give you a chance to test your limits, and assist you in self-reflection.



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

Direct download: 25_SM_Obstacles.mp3
Category:general -- posted at: 4:30am EST

What’s Wellness? How can you integrate these principles to dominate the obstacles ahead?  How do you live your life well? This episode is all about discovering the forces of wellness. Josh Trent addresses the physical, the mental/emotional and the spiritual. He walks us through his tips, tricks and routines - as he says, “if I can breathe I can choose.” Let’s all breathe goodness into our lives.


LESSONS

  • Build internal trust when in hard situations
  • Fill the buckets of spiritual, physical body and mental/ emotional wellness daily
  • Breath is everything! It’s helps you with all facets of your life
  • Womb squats will set you free
  • Do an emotional inventory- find your “enjoyment curve”

 

LINKS

https://wellnessforce.com/

Josh's M21 morning program https://wellnessforce.com/M21

 

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

 

TIME STAMPS

0:00 Our hosts Sefra Alexandra (The Seed Huntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) introduce Sefra’s interview with Josh Trent

1:25 FORTHEFITAID.COM

1:45 Interview begins with a deep belly breath

4:00 The choice of fear or trust

7:30 How do I be healthy?

8:25 31 Habits- Always Taking Advice & Never Stop Learning

9:40 FORTHEFITAID.COM break

10:55 Interview continues

12:30 The M21- 21 warrior breaths

16:00 Reverse Engineering

18:30 Womb Squats

20:00 Conduct and emotional inventory- look at your enjoyment curve

22:55 Sefra Alexandra (The Seed Huntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) discuss how to integrate the goodness of wellness into your daily routine

31:00 FORTHEFITAID.COM close - sign up for monthly grand prize


SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Johnny Waite, Sefra Alexandra & guest hosts Matt B Davis & Charlie Brenneman

 

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Direct download: 232_SUP_EDIT_JOSH_TRENT_FULL_01.mp3
Category:general -- posted at: 4:30am EST

We’re all pressed for time and need efficient, quick tools to increase energy and help us optimize our busy days. Here are two simple techniques that can provide rapid but effective ways of giving you a “wake up call.” One will give your brain a boost and the other will support your core for stability and injury prevention. Let’s engage your mind and energize your body whether it be for your next Spartan Sprint or Super!


WHAT WE TALK ABOUT:

a. Today’s world is more and more demanding. Some of us have two jobs, or maybe you’re taking night classes after work, starting families and raising children the list goes on and on…

b. In this podcast I’m going to talk about what can aid in increasing our energy and helping us fight fatigue. I’ll discuss two different sensory stimuli: one olfactory (your sense of smell) and the other is a stretch which is physical but also engages your sense of sight.

- First, your sense of smell: it’s a fruit, an essential oil, herbal tea: That is Grapefruit:
it’s a juicy, bittersweet citrus fruit that’s a hybrid fruit created from the pomelo and the orange. It’s a good source of Vit C, lots of other vitamins and minerals but important for our chat right now…it energizes the senses!
Grapefruit oil or its essence upregulates the CNS and stimulates the brain. Wakes us up!

c. Second quick energy boost: Stretch Your Hip Flexors

- This often forgot about muscle group will not only energize the body but it’s one of the most important muscle groups to help prevent falls and injury and improve balance. Helps ensure stability of the lower body, allows you to bend at the waist and bring your knee toward your chest
-Sitting for extended periods shortens and tightens them. You should stand from your chair every hour to stretch them.
- Simple stretches: lunges, if you have more space you can do a bridge (laying down, feet flat on the floor, arms flat at sides, push up using your glutes, thighs, and back.


KEY TERMS & IDEAS:
Combat low energy and fatigue with quick, simple tools that you can use anytime by engaging your mind and body for an effective result.
Engage your sense of smell: use Grapefruit essential oil to stimulate and “wake up” when you feel sluggish. It can give your brain a boost and provide rapid but natural energy
Engage your body and sense of sight: your hip flexors are one of the most important muscle groups to provide stability and a solid core. A hip flexor stretch improves circulation, helps prevent injury, and focuses your sense of sight while holding the pose and balancing the body for this important stretch.


LINKS & RESOURCES:

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

“Actions of essential oils on the central nervous system: an updated review” Dobetsberger, C. and Buchbauer, G. Flavour and Fragrance Journal, Feb 18, 2011.
https://pdfs.semanticscholar.org/fc4d/01f20b689f5f3c19d747c2bda4f256865b81.pdf
“Nonvolatiles of commercial lime and grapefruit oils separated by high-speed countercurrent chromatography” Feger, W. Journal of Agricultural of Food Chemistry, 2006; 54: 2242-2252.
https://www.ncbi.nlm.nih.gov/pubmed/16536603
“Current concepts in muscle stretching for exercise and rehabilitation” Page, P. Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/


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

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

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

© 2018 Spartan

Direct download: 11_HEALTH_TWO_ENERGY_BOOSTS_edit_1.mp3
Category:general -- posted at: 4:30am EST

On this episode, I talk with Mark & Natalie about what it takes to balance family life with kids while still having racing & training goals to meet. They reveal that they have to make the most of the free time they get, even when it's unexpected.

 

TAKE AWAY POINTS:

  • Make the most of & manage the time you have
  • Balance who races versus who is on sidelines for the day
  • Have a strategy of who performs best at what race type & support that strategy
  • Reduce stress by splitting the childcare load equally

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND KEVIN G

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

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

Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/

Kevin Gillotti on The Web www.kevingillotti.com

 

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox




© 2019 Spartan



Direct download: 002_SPARTAN_ATHLETE_Batres_and_Miano.mp3
Category:general -- posted at: 4:30am EST

Successful people have a clear vision for their perfect day. They write it down which inspires them to take action to achieve that perfect day. The key to making it happen is by reverse engineering your perfect day.



LESSONS:

 

  • Write down what your perfect day looks like
  • What is the 1 thing you REALLY want to change in your life? Start there! For me, it was having breakfast with my kids.
  • Increase your productivity by blocking out your schedule for all of your important activities. This is your “To Do” list to the 20th degree!
  • Write it down and take action every day to achieve your goals.



LINKS:

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

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



SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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




FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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




CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

Direct download: 24_Ep_SPARTAN_WAY.mp3
Category:general -- posted at: 4:30am EST

Great competitors understand the importance of the mind-body connection. Our physical body can only be as strong as the mind that controls it and a healthy mind is impossible without a healthy body. Great competitors know that they can not focus on just one element, that both are critical for performance in and out of the competition.

 

LESSONS:

  • Remember that you must focus on both your physical health AND your mental health.
  • Working on physical strength and stamina without working to build a strong and healthy mindset can only get you so far.



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan



Direct download: 24_SM_Understanding.mp3
Category:general -- posted at: 4:30am EST

What is focus endurance? Louisa, a professional triathlete, was in a car accident and told she would never walk or run again. As a trained mathematician, she delved deep into the field of neurofeedback and flow state. Her understanding of the algorithms behind human performance allowed her to make a full recovery. She utilizes these tactics in her athlete mental performance agency: Neuro Athletics. Time to get those neurons fit Spartans!

Lessons:
Do math- it’s great for your brain!
Be mindful of the answers you accept
Visualize your end goal
Peak performance is achieved in “no mind”
Train your “focus endurance”

Links:
Louisa Nicola https://www.neuroathletics.com.au/

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

Time Stamps:
0:00 Sefra, Joe, Johnny & Joe Di introduce the interview
1:10 Fitaid break
1:45 Interview with Louisa Nicola at West Point begins
3:00 Creating new neural pathways with mathematics
6:00 Conducting a neuro performance test: focus endurance
9:45 Prevention Vs. Bandaid model
11:05 31 Habits of Healthy Spartans: #4 “Add in the Good”
12:50 Fitaid Break
13:45 Interview continues- math & the brain: algorithms behind human performance
15:00 Flow State: “No Mind” - best results with minimal effort
19:00 Focus Endurance
22:20 Training reaction time
25:30 Reacting appropriately
27:45 The brain and how it helps us to survive
31:00 Sefra, Joe, Johnny & Joe Di discuss the interview & how to apply neural training to your day
36:20 Fitaid close

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra and guest host Joe Di
Synopsis – Sefra Alexandra


© 2018 Spartan

Direct download: 231_SUP_LUISA_NICOLA_assemply_01.mp3
Category:general -- posted at: 4:30am EST

However you choose to move your body -, whether it’s a daily run, yoga, team competition or a Spartan Ultra - once you’re done, it’s time to recover. What does the body need to heal and regenerate? We’ll review some key nutrients and foods that can restore and replenish so you’re ready for whatever comes next.



WHAT WE COVER:

 

  1. Movement or exercise for the body is one of the pillars of long-term health and wellness. But, once you’ve pushed your body hard it’s time to recover. One of the things that happens whether it be aerobic or weight training is that cells in the body consume huge amounts of oxygen. That process, called oxidation, can damage cell membranes and impair their ability to function. Externally, how does this manifest? We’ve all been there…Muscle soreness, inflammation, and fatigue.

What we’re going to talk about for the next few minutes is how to correct that and optimize the healing process.   

  1. I’m going to list 5 simple steps you can take to jump start the healing and recovery process: I’m a big believer in food as medicine. I love going right to the source and that’s food for nutrients but some of the things I’ll mention do come in supplement (capsule or powder) form but I’m going to mention the food source as well.

-First up, Antioxidants – one you can use Quercetin  - found in apples, blueberries, and buckwheat herbal tea

-Next, an Anti-inflammatant - Bromelain it’s an enzyme derived from pineapple you can get it either by drinking the juice or eating the fruit. It’s more concentrated at the core of the pineapple. So, if you’re slicing it up to eat….don’t toss the core!

- How about Minerals…there’s a mineral that aids muscle recovery and it also calms the brain. It’s  Magnesium - available as a supplement, but naturally found in nuts (especially almonds and brazil nuts), seeds (such as pumpkin or flax), and legumes (those include beans, chickpeas and lentils).

- Another important factor for rapid recovery is healthy Blood Glucose Homeostasis or balance there’s a natural spice that can help and it’s is Cinnamon. Based on recent studies it’s thought help with blood sugar control by increasing insulin sensitivity. This can allow the body to better perform tissue repair. Anywhere from about 1-6 grams of cinnamon has been used in clinical studies. How much does that equate to? Well 1 gram of ground cinnamon is about ½ a teaspoon. So, it doesn’t take much to reap the healthy benefits.

- Last up, number 5: Rehydrate! – with what else…H2O - your body is roughly 55% water for women and 60% for men and you decrease your water stores through perspiration, cellular activity and metabolism during intense workouts. So drink up!

  1. To recap: 5 nutrients to aid body recovery
  2.       Antioxidants: Quercetin
  3.       Anti-inflammatant: Bromelain
  4.       Mineral: Magnesium
  5.       Blood Glucose balance: Cinnamon
  6.       Hydration: water

 

These easy steps will help you recover optimally post workout or race!



KEY TERMS & IDEAS:

  • During exercise our bodies consume a lot of oxygen
  • That oxygen consumption contributes to post-exercise muscle soreness, inflammation, and fatigue
  • You want to support the body’s healing process and repair mechanisms
  • 5 nutrients and foods that provide balanced nourishment and support recovery: antioxidants (quercetin in blueberries), anti-inflammatants (bromelain in pineapple), mineral (magnesium in nuts), blood glucose balance (cinnamon), and HYDRATE!



LINKS & RESOURCES:

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

Sage Tonic www.sagetonic.com

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




“The lactate shuttle during exercise and recovery.” Medicine and Science in Sports and Exercise  Jun 1, 1986,18(3):360-368

https://europepmc.org/abstract/med/3523107

“Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values”

Front Physiol. 2018;9:599

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974542/

“Properties and therapeutic application of bromelain: a review” Biotechnol Res Int. 2012; 2012: 976203.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/

“The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance” Diabetes Obes Metab. 2009 Dec;11(12):1100-13.

https://www.ncbi.nlm.nih.gov/pubmed/19930003




SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

Nutrients for Rapid Recovery   // SPARTAN HEALTH ep 010

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

 

Direct download: 10_HEALTH_RAPID_RECOVERY-EDIT.mp3
Category:general -- posted at: 4:30am EST

On this premiere episode of the Friday Spartan Up series "Spartan ATHLETE," Kevin Gillotti talks with Heather Gollnick, a prolific multisports athlete in her 40s, about staying fit & healthy as a high-level athlete as we age. They talk insight, strategies & methods from her own experiences.

 

TAKE AWAY POINTS:

  • Stay in love with competition
  • With competitive age comes wisdom IF you listen to your body
  • Cross training can lead to longevity in sport
  • Keep consistent in training
  • Recovery protocols are critical

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND KEVIN G

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

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

Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/

Kevin Gillotti on The Web www.kevingillotti.com

 

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox



© 2019 Spartan

 

Direct download: 001_SPARTAN_ATHLETE_Heather_Gollnick.mp3
Category:general -- posted at: 4:30am EST

Zach says: I wish we could all be motivated 24/7/365 but the truth is, sometimes we’re not. Sometimes our self-motivation just isn’t there. That being said, here’s what Spartans and Powerlifters do to get motivated!



LESSONS:

 

  • Sign up for something. “Write a check”.
  • Sometimes we need an event to push our motivation. The fear of showing up unprepared will motivate you to show up and do the work.
  • Have a team. A team or partner pushes your accountability and energy levels.




LINKS:

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

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



SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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




FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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




CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 

Direct download: SPARTAN_WAY_EP23.mp3
Category:general -- posted at: 4:30am EST

Disqualifying the positives occurs when you discount positive experiences and accomplishments but invite in the negative. It can occur anywhere and becomes problematic when you struggle to acknowledge achievement. We need to own and be proud of the things that we do well in order to build self-confidence and a sense of pride. When we disqualify the positives we are not feeding our brains with the positive medicine that they deserve.

LESSONS:
Disqualifying the positives is a mindset trap that leaves you disowning positive accomplishments but attaching to negative experiences.
We need to own that which we have achieved, as this serves as important medicine for our self-esteem and self-confidence.
Try owning your achievements and patting yourself on the back when you have worked hard for something and created success.


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

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: 23_SM_Disqualifying.mp3
Category:general -- posted at: 4:30am EST

Raised in uncertainty Udo Erasmus has spent the last 69 years studying how to be more in control of his own fitness and fulfillment - the key? Healthy oils and awareness of the magnificence that surrounds him! Food oils derived from seeds, says Udo, are some of the healthiest things you can add to your diet. Journey with us as we learn that the road to health may be paved with fresh oils, plants and taking time to be present in the moment. “Be inspired to look after yourself and get in touch with the magnificence of your existence!”

 

Lessons:

  • Fried foods and fried oil fry health
  • Seed food oils are healthy oils  
  • Be inspired to look after yourself
  • Voluntary Solitude: take time to be quiet and contemplative each day
  • Be present & fully relaxed- understand who you are & where you are

 

Links:

Udo Erasmus https://udoerasmus.com/



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

 

Time Stamps:

0:00 Joe, Col. Nye, Johnny Waite & Sefra introduce episode

1:00 Interview begins

2:10 The quick fix

3:45 making healthy oils

5:45 why healing is possible

9:25 living low on the food chain

11:00 health vs. wealth

12:55 SPARTAN.AFTERSHOKZ.COM Break

13:45 31 Healthy Habits -  Habit 3 Mindful Eating

15:40 Interview with Udo Erasmus continues

17:45 Voluntary Solitude

19:15 The Magnificence of your Existence

22:45 Happiness as a state of being

24:30 Joe, Col. Nye, Johnny Waite & Sefra discuss episode and how you can apply these lessons to your life

31:20 SPARTAN.AFTERSHOKZ.COM Close

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Thank you to our guest videographer: Mark Hemstock

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

Synopsis – Sefra Alexandra



© 2018 Spartan

 

Direct download: 230_SUP_EDIT_UDO_ERASMUS_ASSEMBLY_01.mp3
Category:general -- posted at: 4:30am EST

This time honored plant, consumed by Asian cultures for centuries, packs a powerful punch when it comes to naturally pumping up your brain and body. Green tea is packed with healthy nutrients from amino acids and antioxidants to enzymes. These compounds promote brain health, metabolism, immunity, and energy. It’s an easy addition to your daily routine and gives an all natural mind/body boost to get you off the couch and up your next Spartan Rope Climb and over the Seven Foot Wall!



WHAT WE COVER:

 

What’s so great about this ancient brew?  A lot! It’s not just for your afternoon tea and crumpets. This wonderful plant is chock full of healthy nutrients, antioxidants, and amino acids to help you pre- and post workout.

- Green tea contains some caffeine about 40 mg per cup so it can give you nice boost without overloading you on caffeine and giving you the jitters.

- Why else don’t you get the jitters with green tea? L- theanine. I know, I know, what on earth is that, right? L-theanine is an amino acid found naturally in only a few sources. One, is tea. L-theanine acts synergistically with caffeine and gives you the natural boost you get from caffeine but without the jitters.

- Next up – antioxidants and green tea is full of them. In particular, a group called catechins that help fight free-radicals. This can support your immune system and certainly help during cold and flu season.

- Another important feature of green tea is the anti-inflammatory effect. This can help you post workout with muscle recovery and decrease stress on the body which can promote healing.

- So many superpowers are hidden in this wonderful tea plant. In fact, green tea can help inhibit cavity forming bacteria in the mouth. So, as an added benefit it can keep your breath fresh during those long workouts.

Also remember hot or iced you can reap these health benefits and it will help you stay hydrated.

 

KEY TERMS & IDEAS:

  • Green Tea (Camellia sinensis plant) can provide a healthy mind/body boost and has about 40 mg of caffeine per cup.
  • Another special compound found in few foods other than green tea is the amino acid, L-theanine. It couples with the caffeine and gives you a natural energy lift but not the jitters you get with straight caffeine.
  • Powerful antioxidant support: green tea is chock full of these and they help neutralize  free-radicals which can form during basic metabolism. We all produce free-radicals during exercise and workouts. It’s important to help the body get rid of them.   
  • Anti-inflammatory: green tea can help reduce inflammation which is an important mechanism for muscle repair and recovery
  • As an added benefit: green tea inhibits oral bacteria that can cause cavities and bad breath. Keeps your mouth fresh during workouts.



LINKS & RESOURCES:

 

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

Sage Tonic www.sagetonic.com

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

 

"L-theanine—a unique amino acid of green tea and its relaxation effect in humans," Lekh Raj Juneja et al.,Trends in Food Science & Technology 10.6-7 (1999): 199-20

https://www.sciencedirect.com/science/article/abs/pii/S0924224499000448

"Green tea extract improves running endurance in mice by stimulating lipid utilization during exercise,"  Takatoshi Murase, et al., American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 290.6 (2006): R1550-R1556.

https://www.ncbi.nlm.nih.gov/pubmed/16410398

"Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults," Kevin C. Maki, et al., The Journal of nutrition 139.2 (2008): 264-270.

https://watermark.silverchair.com/264.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAjwwggI4BgkqhkiG9w0BBwagggIpMIICJQIBADCCAh4GCSqGSIb3DQEHATAeBglghkgBZQMEAS

Free radicals are “toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called ‘oxidative stress.’ " See William B. Salt II, “How do free radicals affect the body,” in Sharecare.

https://www.sharecare.com/health/wellness-healthy-living/how-free-radicals-affect-body



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

 

Direct download: 09_HEALTH_GREEN_TEA_01.mp3
Category:general -- posted at: 4:30am EST

Momentum can build up in the positive or the negative. Here’s how you can make momentum work for you, NOT against you!



LESSONS:

 

  • Learn to course correct if momentum is starting to work against you.
  • Take a new action to help build momentum for your goals.
  • Organization is crucial for your success.
  • Take 1 action, do the 1 thing, to start building momentum towards your goals.



LINKS:

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

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



SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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




FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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




CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 

Direct download: SPARTAN_WAY_EP22.mp3
Category:general -- posted at: 4:30am EST

Mind reading is when we make assumptions about what others are thinking or feeling. The problem is, these presumptions can put us in a position of believing we know what is true, when in fact we are guessing. We can then attach ourselves to stories that we are creating and see them as reality rather than assumption. Mind reading can essentially get us into trouble so it’s important that we catch ourselves when we are doing it and work to correct course.

 

LESSONS:

  • Mind reading occurs when we make assumptions about what someone else is thinking.
  • Two ways to move away from this are:
    1. Catching yourself when you find yourself mind reading.
    2. Circling back to the individual that you find yourself attempting to mind read and asking for clarification on what it is you may be assuming.



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan




Direct download: 22_SM_MindReading.mp3
Category:general -- posted at: 4:30am EST

This may be the most important interview in Spartan Up history. The story Dan Crowley, a 96-year-old WWII POW, survivor of the horrific Bataan Death March, and a delightful man. Faced with unfathomable torture, he is truly one of the most resilient, remarkable and optimistic human beings we have had the privilege to meet. This extended episode tells a dark tale in the world’s history, yet, his smiling jovial face shows the true and utter strength, grit and resolve of our species. It was our honor to be able to capture this important story and share it with all of you.

 

LESSONS:

Persistence of hope is key

Whatever has happened, there is still joy to be had

Believe in yourself

Be a role model

Use the way your impacted to positively impact the world

Live your life knowing you will survive

Humor can be a powerful tool for healing

 

LINKS:

 

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

 

TIME STAMPS:

0:00 Hosts Colonel Nye, Johnny Waite, Marion Abrams and guest Dr. Lara Pence introduce this powerful interview

2:34 Col Nye introduces the history behind the Bataan Death March

4:00 Joe DeSena interview with Dan Crowley begins

7:00 making his way to the Philippines

13:00 attack on Nichols Base in Manilla

15:00 sailing to Bataan Peninsula

17:00 defending Bataan against the Japanese

21:00 an untenable position

22:25 the night of April 9th - a long swim

28:00 CHOMPS.COM break

29:00 31 Habits of the Healthiest Spartan

30:48 Joe DeSena interview with Dan Crowley continues - “the need to endure”

33:00 trapped in a 3 acre cesspool - “becoming valuable enough to be given the right to live”

35:00 slave labor work detail

36:45 building an airfield without machinery & beaten with clubs (nicknamed vitamin sticks)

38:00 almost beaten to the point of death

39:30 Jerry the “Executioner”

43:20 being deemed “unfit for labor” & sent to Japan

46:45 sailing from Brooklyn army base

47:00 The lowest point

48:45 Going home - the Readjustment Period

51:00 trying to get a job once home

53:15 Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence discuss this remarkable interview

1:05:00 CHOMPS.COM close



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Direct download: 229_SUP_EDIT_DAN_CROWLEY_01.mp3
Category:general -- posted at: 4:30am EST

Both mental and physical health are critical for athletic performance. Environmental conditions also play a crucial role. What happens to your body when you’re exposed to extremes of cold and heat? Can your body adapt to these conditions? It’s important to know what happens to the body during extremes of temperature, what science has taught us about human environmental limits, and ways we can do to safely take out endurance to the next level.



WHAT WE COVER:

 

In a word….yes, but, in moderation. First, two terms to review:

  1. Hyperthermia and Hypothermia.

-  Hyperthermia – that’s when the body is too hot and in the extreme, can lead to heatstroke. This happens when there’s an uncontrolled increase in body temp and it exceeds the body’s ability to lose heat.  Depending on how it’s measured typically hyperthermia begins when your core body temp is above 100.5F (38C) and extreme hyperthermia is at 104F (40C). Why it’s bad is that key enzymes in the body start to break down. And at about 106F cells start to die. Remember our normal body temp is 98.6F (37C)

Now with this, I’m talking about internal or core body temperature obviously the external temp can be much higher. The key, your body’s ability to lose the heat, stay hydrated and maintain your core temperature. Everything is about homeostasis or balance.

-  Now how about Hypothermia – that’s the opposite extreme.  It’s when the body loses more heat than it can absorb. This begins once body core temp goes below 95F and starts with shivering because that’s a way for your body to try and increase body temp. Once internal temps reach about 86F (30C) cellular metabolic processes start to shut down and this makes walking almost impossible. Now that’s the extreme but there’s a lot in between. Most humans can’t withstand internal core temps below 70F.

 

  1. With these temp extremes it’s important to keep in mind that our bodies can adjust and acclimate to some environmental changes gradually. It builds tolerance and resiliency. You know the stories of Joe De Sena, Wim Hof, and others who have pushed, conditioned and trained their bodies to adapt to some pretty extreme situations.

Many of the boundaries that describe what a typical human can survive are relatively well established. You may have heard the reference the “rule of threes” that’s air, water, and food. It equal to 3 min, 3 days, and 3 weeks respectively so that’s …3 min without air, 3 days without water, and 3 weeks without food. Yet, we’ve all heard of some that have exceeded those limits and pushed the boundaries of what we thought humanly possible. Training and exposure to extremes of temperature, when done properly, can unlock a form of environmental conditioning and your tolerance can increase. But, as always know your limits, be in tune with your body, and stay hydrated.

 

KEY TERMS & IDEAS:

  • Mental and physical health are critical for athletic performance but environmental factor play a significant role.     
  • Hyperthermia: an uncontrolled increase in body temperature that exceeds the body’s ability to lose heat. Begins when core body temp hits approx 100.5F (38C) and extreme hyperthermia is at 104F (40C)
  • Hypothermia: when the body loses more heat than it can absorb. This begins when core body temp dips to below 95F (35C) and your body begins to shiver as a way to produce heat.
  • The human body can adjust to temp extremes and improve tolerance. When done gradually and with proper training you can build resiliency.    
  • Each person’s tolerance to environmental extremes can differ. The key is to know your limits and build gradually and safely.



LINKS & RESOURCES:

 

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

Sage Tonic www.sagetonic.com

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



“Between extremes: health effects of heat and cold” Environ Health Perspect. 2015 Nov; 123(11): A275–A279.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4629728/

“How thermoregulation can give athletes an edge (mission athletecare)” Korey Stringer Institute, Univ of Conn, May 17, 2015.

https://ksi.uconn.edu/2015/05/17/how-thermoregulation-can-give-athletes-an-edge-mission-athletecare/#

“What doesn’t kill us: how freezing water, extreme altitude, and environmental conditioning will renew our lost evolutionary strength” by Scott Carney Jan 3, 2017.

https://www.amazon.com/What-Doesnt-Kill-Environmental-Conditioning/dp/1623366909

 

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

 

 

Direct download: 08_HEALTH_TEMP_EXTREMES.mp3
Category:general -- posted at: 4:30am EST

Success leaves clues. When I hear lessons from successful people, there are common themes and 1 of those common themes is getting comfortable being uncomfortable. Growth comes from being uncomfortable.




LESSONS:

  • Going through tough times empowers you mentally and physically.
  • Struggle reveals AND builds our character.
  • Challenges are opportunities for you to grow.
  • Write down something that opposes your comfort zone (morning workouts, waking up early, packing a healthy lunch) and then DO the very thing that opposes your comfort zone!



LINKS:

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

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



SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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




FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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




CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

Direct download: SPARTAN_WAY_EP21.mp3
Category:general -- posted at: 4:30am EST

Setbacks are part of the human experience. We all experience them and they often come in different forms - physical, relational, emotional. Setbacks can offer lots of opportunities for growth but you’ve got to be open to seeing them in order to benefit. How we recover from a setback is often determined by our outlook and willingness to shift perspective.

 

LESSONS:

  • Setbacks can offer opportunities for growth and change.
  • When you experience a setback, give yourself permission to reflect on what brought you there in the first place. Ask: How did I get there?
  • Allow a setback to give you space for pause so that you may benefit from slowing down and being still.
  • Remember that a setback gives you a chance to shift course and try something new.



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

Direct download: 21_SM_SetBack.mp3
Category:general -- posted at: 4:30am EST

Three-Time Olympic Medalist Kristine Lilly’s Advice on Soccer and Life

Kristine was part of the world-renowned American Women’s soccer team that put women’s soccer on the map in the US!  On that team, she scored an incredible 130 goals in her 23-year career, played in 3 Olympics winning Gold in tow and Silver in the third, and is the most “capped” player in football history. She and Joe DeSena talk about being fit for life, the struggle and reward of the fight to the top, and her strategy for the tough days! Watch out, Joe may even get a black eye...

 

LESSONS:

  1. Keep trying
  2. Know that EVERYTHING matters
  3. Make choices that make you a better person each day
  4. Push each other in workouts
  5. Belong to something that has like mindedness
  6. Be fit for life
  7. HAVE FUN!


LINKS

Kristine Lilly http://kristinelilly13.com/

 

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

 

TIME STAMPS

0:00 Hosts Colonel Nye, Dr. L and Johnny Waite introduce the guest

2:30 Interview with Kristine Lilly begins

5:20 Joe calls his wife Courtney DeSena

8:40 Fitaid Break

10:15 31 Habits of Healthy Spartans: #1 eating window - intermittent fasting

11:27 Kristine Lilly Interview continues - being competitive

12:27 Healthy competition

15:00 Sharing goals for success

18:00 Why the women’s game did so well

21:40 Dr. L, Colonel Nye and Johnny Waite discuss the interview and how you can apply the lessons we learned into your daily routine

28:47 Fitaid special offer


SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan





Direct download: 228_SUP_EDIT_Kristine_lilly_FULL_HABIT1_01.mp3
Category:general -- posted at: 4:30am EST

1