Spartan Up! - A Spartan Race for the Mind!

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

Direct download: 51_UNDERSTANDING_CONFIRMATION_BIAS.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 259_SUP_Grant_Cardone__FULL_01.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 48_GratitudeJournal.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 50_OVERCOMING_BEING_OVERWHELMED_1.mp3
Category:general -- posted at: 4:30am EST

Born in the fields of Ireland, Mo was a guide, teammate and mentor when Joe began adventure racing 20+ years ago. Her ethos are deeply steeped in the foundation and inspiration for Joe to build Spartan Race. Have you heard him say “if your not cold, your wearing too much. If you're tired, your sleeping too much. If you're not hungry, your eating too much.”? That and other great lines like “ Quit moanin & get goin!” originated with Mo. This is a great conversation, where we learn were many of Joe’s battle cries of grit hail from!

 


LESSONS
Visualize the things you want to happen
Have a point in the distance to go towards
Quit your moanin & get goin!
Learn & practice patience
Try things - don’t get stuck!
Use fear as fuel
Be cold, tired & hungry
Soak up life - don’t wait for another
Help those around you

LINKS

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 Maureen’s interview
0:55 Shadyrays.com intro “Built for Adventure”
1:20 The women who inspired Spartan Race’s foundation
2:30 Growing up rugged in Ireland
4:00 Mountain biking to work and starting adventure racing
5:00 Don’t tell me not to do it- cause I’ll do it!
6:00 Joe’s adventure race “babysitters”
7:00 learning terrain of the World & every aspect of yourself
8:45 Joe visualizing the farm before it existed
9:45 Working with foster kids- surviving & adapting
12:00 Quit your moanin & get goin!
13:30 Shadyrays.com break “Built for Adventure”
15:00 Children are our future- dealing with “broken” children
17:00 Can you push kids too hard?
19:30 Joe’s Wall Street buddies joining races
21:00 Fear of entering the art world
22:50 Soaking up life
24:05 Joe reminisces about racing with Mau, that quitting is forever & being wired differently


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

Direct download: 258_maureen_monaghan_FULL_1_01.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 37_Spartan_HEALTH_Glutathione.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 47_SPARTAN_FirstTwoMinutes.mp3
Category:general -- posted at: 4:30am EST

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

 

Direct download: 49_WhyWeBlame.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 257_SUP_EDIT_don_devany_FULL_01.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 35_Spartan_HEALTH_Zinc.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 46_SPARTAN_Push_Them_For_Greatness.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 48_HowToPlanRIGHTWAY.mp3
Category:general -- posted at: 4:30am EST

What do cage fighting and gluten free waffles have in common? Vince Nance. Vince and Joe De Sena cook up a great interview that discusses operational leadership, the rigors and rewards of Brasilian Jiu Jitsu and the importance of women’s self defense. Anarchy has never tasted so good! 

 

LESSONS

  • Don’t punch unless you mean it (always act with full intention
  • Start where you are!
  • Adjust as needs change 
  • Leave deep tracks 
  • Designate mental real estate to your commitments 
  • Legacy = people, love and action 
  • You can’t make excuses and learn at the same time



LINKS

https://anarchywaffles.com

This episode of Spartan Up is brought to you by Duke Cannon. Visit Dukecannon.com right now to get 15% off your first order with the promo code SPARTAN. Free shipping on orders over $35

 

TIME STAMPS 

0:00 The Col, Johnny & Dr. L introduce episode

1:15 Dukecannon.com sponsor intro

1:40 Vince & Joe De Sena begin by making waffles

4:30 Battling with the pancake tycoons  

5:30 Growing up with martial arts 

8:30 Lessons from the cage

11:30 Dukecannon.com sponsor break

15:00 Efficiency of living where you work 

16:00 Women’s self defense training 

18:15 Leaving your tracks 

19:00 The illusion of starting at the end

21:00 The keys to Brasilian Jiu Jitsu 

23:00 Letting go of your own preconceived notions 

25:00 Importance of women learning self defense

26:00 Organizational leadership 

27:00 Keeping the ego in check 

30:15 The Colonel, Johnny & Dr. L discuss how to apply these lessons to your life 

37:55 Dukecannon.com sponsor close

 

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

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CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Col. Nye, Johnny Waite & guest host Dr. Lara Pence

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2019 Spartan

 

Direct download: 256_SUP_VINCE_NANCE_LIBSYN.mp3
Category:general -- posted at: 4:30am EST

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
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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

Direct download: STAND_019_initiative_1.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 34_Spartan_HEALTH_NaturalKidneyCleanses.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 45_SPARTAN_The_Man_in_the_Arena.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 47_PreraceMentalChecklist.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: 255_Sarah_Green_carmichael_LIBSYN.mp3
Category:general -- posted at: 4:30am EST

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

Direct download: STAND_018_mood_1_01.mp3
Category:general -- posted at: 4:30am EST

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