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

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

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

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

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

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

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

LESSONS

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

LINKS

https://anarchywaffles.com

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

TIME STAMPS 

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

1:15 Dukecannon.com sponsor intro

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

4:30 Battling with the pancake tycoons  

5:30 Growing up with martial arts 

8:30 Lessons from the cage

11:30 Dukecannon.com sponsor break

15:00 Efficiency of living where you work 

16:00 Women’s self defense training 

18:15 Leaving your tracks 

19:00 The illusion of starting at the end

21:00 The keys to Brasilian Jiu Jitsu 

23:00 Letting go of your own preconceived notions 

25:00 Importance of women learning self defense

26:00 Organizational leadership 

27:00 Keeping the ego in check 

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

37:55 Dukecannon.com sponsor close

SUBSCRIBE:

YouTube: http://bit.ly/SpartanUpYT

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

Spotify https://spoti.fi/2UOLnQx

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

FOLLOW SPARTAN UP:

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

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

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

© 2019 Spartan

Brian "Tosh" Chontosh says: Defining what Initiative is seems fairly easy. Now, let’s discuss it from a lack of and where we are responsible for others lacking it. When I find myself frustrated with others I like to ask myself what guidance or information or incentive am I not providing to excite initiative from them.

On another vein, I also find myself getting frustrated with others who are acting with hyper or too much initiative. Again, it could be a function of many things, but I like to ask myself the same questions of what am I not doing or providing?

Then, I always put myself in check to make sure I don’t ever take too much or not enough when I am supporting others’ causes.

LESSONS:
Ask yourself what your responsibility is in helping others take appropriate initiative
Check in and identify if you are taking too much or not enough when supporting others

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

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

CREDITS:

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

© 2019 Spartan

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

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

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

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

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

It can be a big help for achy joints and general inflammation in the digestion tract and respiratory system as well. The use of BOSWELLIA resin dates back thousands of years in Ayurvedic medicine. But, more recently, medical science has begun to research its full potential and extensive anti-inflammatory properties. Most notably, scientific studies have suggested that boswellia can also block what is known as “5-LOX inflammation,” which has great therapeutic possibilities.

Boswellia is an herbal extract derived from Boswellia serrata, a densely-leaved tree (that looks like a beautiful over-sized shrub) found across India, Saudi Arabia and Ethiopia. The extract’s name comes from old French and means “high quality incense.” It’s gathered from the resin of five varieties of Boswellia trees.

It’s healing properties have been noted for centuries and has been used for a variety of illnesses and ailments, including: asthma, cerebral edema, chronic bowel diseases, arthritis and cancer.

In the case of arthritis, for instance, boswellic acids – the active components of Boswellia – seem to have very strong anti-inflammatory properties. People who have rheumatoid arthritis as well as osteoarthritis may respond well to boswellia because it may also help to reduce cartilage loss and hinder the autoimmune process that contribute to these conditions.

As scientists have looked more deeply into this traditional medicine, they’ve found that boswellia has some additional properties: specifically, its potential to block what’s known as 5-LOX inflammation (which is short for the more scientific term, “5-lipoxygenase inflammation”). 5-LOX is an enzyme that can interact with fatty acids to create leukotriene, which is linked to very strong pro-oxidant and pro-inflammatory activities. (If you saw my earlier podcast on glutathione, I discussed how dangerous an overabundance of oxidants in your system can be!)

5-LOX can impact both the cardiovascular system and the neural system. Its impact on cardiovascular health is often concentrated in the aorta, coronary and carotid arteries. For the neural system, it’s especially localized in the hippocampus and the cortex. In both the cardiovascular and neural systems, the presence of 5-LOX increases considerably as people get older. Luckily, integrating boswellia herb in your diet is pretty easy. You can find it an extract, herbal supplement or powder.

As we all know, frankincense had great value in ancient times. Modern science has confirmed that it’s properties are not just stuff of legend and story. Its anti-inflammatory properties have been proven to be very effective in dealing with some significant health problems like inflammation and they can help ease post race joint aches and pains.


KEY TERMS & IDEAS

Boswellia (or Indian Frankincense) has had a centuries-long reputation for reducing inflammation of all kinds, like arthritis and asthma. More recently, scientists have confirmed this property through studies and have discovered its ability to block 5-lipoxygenase inflammation.

Boswellia: an herbal extract derived from the Boswellia serrata tree, which is a densely-leaved tree (that looks like a beautiful over-sized shrub) found across India, Saudi Arabia and Ethiopia.

5-lipoxygenase inflammation: 5-lipoxygenase (also known as “5-LOX”) is an enzyme that can interact with fatty acids to create leukotriene, which is linked to very strong pro-oxidant and pro-inflammatory activities.



LINKS & RESOURCES:

Jin Chu, and Domenico Praticò, "The 5-lipoxygenase as a common pathway for pathological brain and vascular aging," Cardiovascular psychiatry and neurology 2009 (2009), https://www.hindawi.com/journals/cpn/2009/174657/, accessed 2019.

“Indian Frankincense,” Arthritis Foundation,
https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/indian-frankincense.php, accessed April 2019

Aaron Moncivaiz, “Boswellia (Indian Frankincense),” Healthline, November 9, 2017, https://www.healthline.com/health/boswellia, accessed April 2019.

M. Z. Siddiqui, "Boswellia serrata, a potential antiinflammatory agent: an overview," Indian journal of pharmaceutical sciences 73.3 (2011): 255, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309643/, accessed April 2019.


Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Having a team is powerful, but, sometimes, you will be alone, without the team. You must learn to exude strength even when in solitude.

LESSONS:

If you’re following the common path but your gut instinct says NO, then it’s time to live your truth in solitude.
Do not fear starting alone. Do not fear progressing alone.
Look inward to find your truth.
You will and can find strength when you follow the path you were meant to be on.

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

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

© 2019 Spartan

Sometimes you can get so caught up in the daily grind and the day-to-day routine that you forget to slow down, pause, and ask yourself, “how does this serve me?” When it comes to our mental energy, resilience, and toughness, we have to clear our head of all the junk so that we can make room for that which improves our mental clarity. It’s important for you to reflect on whether the things you are reading, listening to, and watching are filling your mind engine with helpful and use information, or stuff that makes clogs it all up.

LESSONS:
It’s important to take time and evaluate if you are creating space in your mind so that it is more clear and available to wisdom, knowledge, and constant working flow.
Ask yourself the following:
Does what I’m listening to serve me?
Does what I’m reading serve me?
Does what I’m watching serve me?
It’s okay to listen, read, and watch things for fun. Just make sure you are also leaving space and time for your mind to rest!

SUBSCRIBE:
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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

Bruce lives where fighting and business converge. With a background as an executive level headhunter and a youth spent in the boxing gym, he’s translated those tactics into building champions. The renowned boxing coach sits in the podcast ring this week with Joe De Sena and discusses the keys to coaching to glory, rebuilding them after loses, and the importance of vulnerability. What it comes down to is the Law of Outcomes: “ the amount of pain, suffering and sacrifice you make must be equal to the goal you wish to achieve.” Bruce is the guy you want in your corner!

LESSONS
Work hard, pay attention & listen
Be an active observer
Keep notes!
Follow your passions
The key to coaching is connection
Humility and empathy are worthy traits
“Deserves” got nothing to do with it
Be vulnerable in life
“Law of outcomes: the amount of pain, suffering and sacrifice you make must be equal to the goal you wish to achieve”
Have a vision for yourself- success is an exclusionary process
There is no easy path- be willing to suffer for your dream

LINKS
https://www.yourcornerman.com

This episode of Spartan Up is brought to you by Shady Rays Polarized shades you can afford to lose or break - because they’ll replace them for free. Go to www.Shadyrays.com and use code SPARTAN for 50% off 2 or more pairs.

TIME STAMPS
1:20 Interview begins with Joe & Bruce
1:50 A passion for boxing & fighting
3:30 A history of coaching
4:30 The warrior spirit
6:30 Working hard & paying attention
7:30 An informal apprenticeship
9:00 Balancing the office & the gym
10:00 Becoming a warrior in business & the ring
11:00 Keeping notes on what you learn
12:00 Boxing as a tool in coaching
13:00 Importance of connection in coaching
14:20 How to keep humility
15:40 Shady Rays Sunglasses break with Zach Even - Esh of the Spartan Way
17:25 Interview continues with tears & temper
19:00 The repercussions of “losing”
22:20 Rebuilding an athlete
25:45 “Deserves” got nothing to do with it
26:55 Going through the grieving process- can you bring an athlete back from the brink?
28:00 Dealing with being in the public arena
31:10 Being vulnerable in life
32:00 Law of Sacrifice
33:00 The exclusionary process of success
34:30 Doing the thing that is “true” to you
36:10 The panel discusses the great Babashanisms
43:45 Shady Rays Sunglasses close

SUBSCRIBE:
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Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
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CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye, Johnny Waite & guest host Isaiah Vidal
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2019 Spartan

It takes more energy to catch up than it does to simply keep up. This extra expenditure of energy ends up creating a greater deficit which in turn feeds the loop to fall behind yet again.

This is simple physical conservation of energy theory.

What happens with individuals on a psychological level is an entirely different story. The tendency is to attempt finding shortcuts rationalized as improved techniques, greater efficiency, or new moves etc…

Where in our lives are we creating shortcuts to catch up when we should have been playing keep up?

LESSONS:
Gradual loss of capacity creates dangerous thought patterns to look for shortcuts
Spend the time and energy now keeping up before you have to spend more catching up later

SUBSCRIBE:
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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

Organic foods are generally more expensive than conventional foods because conventional foods often use substances to accelerate plant and animal growth, protect against insects or increase the scale of farming. These substances are certainly not part of the natural growth cycle of the flora and fauna that we eat. For flora, there are pesticides, ionizing radiation, artificial fertilizers and, yes, even sewage sludge. For animals, the substances include antibiotics and hormones.

If any part of this long list of artificial means is used in the food on your table, it is not organic! But because it isn’t as easy as conventional farming, organic food can be difficult to find. And if you can find it, paying for it may give you a case of sticker shock. Moreover, some food that isn’t quite organic can still be pretty good for you.

Being an organic farmer is a complicated business. There is a certification process and it can take a few years to transform a conventional farm into an organic one. But there are two caveats. A farm that is organic can be situated next to a farm that isn’t, thus possibly compromising the quality of its food. Conversely, because the certification process can be long and expensive, some farms that haven’t quite yet qualified as officially organic can have great food.You need to know where your food comes from and how exactly it was grown.

Look into transit times of your food, too, because longer transit times results in both less flavor and fewer vitamins. Food processing procedures can introduce contaminants or reduce the healthiness of foods or meats, depending on the quality of the processing.

Also, for fruits and vegetables, the thicker the skin, the healthier the food (usually). Pineapples are an example of a safer kind of conventional fruit.

The “dirty dozen”
Fruit and vegetables that have thin skin or soak up lots and lots of water: apples, grapes, strawberries, celery, peaches, spinach, lettuce, cucumbers, nectarines, snap peas, tomatoes, and pears. If you’re going to eat these, go organic.

Figuring out which foods to buy to better maintain your health can be a bit complicated, but a little education can go a long way. In addition to helping you to stay healthy, organic foods’ great taste and texture makes life sweeter and more enjoyable with every meal. Remember: “Health is Wealth”!


KEY TERMS & IDEAS:

Organic foods are generally more expensive than conventional foods because the conventional foods often use substances to accelerate plant and animal growth, protect against insects or increase the scale of farming.

Organic food “is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.” (Medicine.net)

In addition to how your food is grown, it’s important to know how it’s transported. Specifically, the transit times of your food – the time it takes to get from the farm to your grocer – also have an impact on nutrition. That’s because longer transit times results in both less flavor and fewer vitamins.

LINKS & RESOURCES:
“Frequently Asked Questions,” organic.org, https://organic.org/faqs/, accessed April 2019.

M. Huber, et al., "Organic food and impact on human health: Assessing the status quo and prospects of research," NJAS-Wageningen Journal of Life Sciences 58.3-4 (2011): 103-109, https://www.sciencedirect.com/science/article/pii/S1573521411000054, accessed April 2019.

“Organic Agriculture,” USDA: Economic Research Service, https://www.ers.usda.gov/topics/natural-resources-environment/organic-agriculture/, accessed April 2019.

Melissa Stopler, “What is the Definition of Organic Food?” Medicine.net,
https://www.medicinenet.com/what_is_the_definition_of_organic_food/views.htm, accessed April 2019.

Follow Dr. Nada on:
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

Is your work or career just a job? Or, do you truly live the code, being a pro whether you are at work or not?

LESSONS:

If the culture at your work is about kindness and excellence, do you live this after the 9-5 hours are over?
Excellence is a habit. Practice excellence, even when you’re not at work or when the cameras are not rolling.
Joe DeSena is a Spartan whether the camera is rolling or not. He’s doing his burpees, carrying kettlebells, etc all the time, NOT just when cameras are rolling.
You’re not trying to be perfect, you’re just trying to get better! Do the little things, at all times.

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

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

Our mind is a melting pot of different kinds of thoughts. Joy ones, excited ones, worry ones, hopeful ones, and, yes, negative ones. It is important to be aware of your own negative thoughts because denying they exist doesn’t make them go away - and in some circumstances doing just that only makes them grow stronger. And, at the same time, you want to be strategic about how you address them because if you give them too much attention they can grow and get stronger. Countering your negative thoughts with positive ones can be a useful strategy - whether you do this in your head or write it down in a journal. Also, work on trying to remove the judgment that you may be placing on top of the negative thought. We all have negative thoughts so to shame yourself or be self-deprecating because you have negative thoughts only makes things worse.

LESSONS:
Negative thoughts can arise in anyone at any given time. Being aware of your own negative thoughts can serve you when trying to implement strategies that decrease the thoughts.
Try to identify your most prominent negative thoughts and counter them with positive thoughts, reality testing, or hopeful mantras.
Remove judgment that you place on top of the negative thought and have compassion for yourself.

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

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

Fran Martinez tragically lost his son to an undiagnosed illness when he was an infant. In the beginning, the pain seemed too much to bear. In the midst of this his marriage ended. He ran from life and friends. Loving friends brought him back to society, got him exercising, and eventually he found Spartan Race. He realized the obstacle course was a metaphor for life. The community, the exercise, and overcoming those obstacles worked a kind of healing magic on him. Now his mission is to bring that healing to others. He has started Proyecto Daniel in Spain and the “Hero’s Heat,” to build a community for parents (now over 3,000 strong), to come together knowing they are not alone and to realize how strong they really are!

Joe sat down with Fran at our Spartan World Championships in Morzine France for this powerful and moving interview.

LESSONS
Obstacle courses are a metaphor for life
You are not alone when going through tough times
Let people love you

LINKS

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

TIME STAMPS
1:00 Interview begins with Fran & guest host/ translator Angel Sanz
2:00 losing his son
3:00 searching to push himself beyond the pain
4:00 wanting to “go”
5:00 his wife leaves him
6:00 friends pulling him out of depression
7:00 finding Spartan Race
7:30 Dukecannon.com break
9:30 letting other parents know they are not alone & are strong
10:40 the “Hero’s Heat”
12:30 letting people love you & loving yourself
14:00 Proyecto Daniel
14:45 Joe De Sena, Sefra Alexandra, Col. Nye & Johnny Waite discusses the interview

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye, Johnny Waite & guest translator Angel Sanz
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2019 Spartan

Host Brian "Tosh" Chontosh takes a deeper look at the value of consistency. Everyone should take a moment to go back and dig into the definition of consistency. And on that note, appreciate the difference between consistency and persistency.

If we look at consistency as harmony towards a whole and seizing opportunity when it presents it reframes how we may hold ourselves accountable towards failure and allowing it to take hold of us in a negative fashion.

LESSONS:
Being consistent is not necessarily about routine
Reframing who we view consistency will allow more room for life to happen
Consistency is about seizing opportunity when it presents and creating opportunity when it seems unpresent

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

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

Processed foods are foods that are handled and altered in some way before they get to your pantry or refrigerator. The more harmless kinds of processing are things like cutting and peeling a variety of fruit and packaging those things as a “fruit salad.” The next step in processing is canning food, which can either reduce the nutritional content of food or introduce some unhealthy quantity of natural elements, like adding sodium. The next step is changing foods by chemically altering them.

There are many reasons why these chemically altered foods are really bad for you. The most obvious is that they’re often full of chemicals! Even those lists of artificial ingredients on the food labels of heavily processed foods don’t reveal the whole story. Proprietary rights on secret ingredients, for example, allow food companies to omit a lot of details about what’s in their products. The term “artificial ingredients” can have several unnamed chemicals lurking behind it.

Here are some other specific reasons why heavily processed foods can be bad:

● They often contain too much sugar and fructose syrup, refined carbohydrates and trans-fats.
● Lots of processed foods have refined grains like rice and white flour with many nutrients stripped out of the whole grains they came from.
● Competition between food manufacturers encourages creating foods that reward your brain in ways that are similar to drug addiction, leading to obesity.

Reading labels can help, but it may be close to impossible to avoid all processing. One way to cut down on a lot of processed foods is to remember to avoid these things:

● Processed meats, like sausages, hot dogs and those you’d find in a deli. They’re linked to cancer and have lots of saturated fats.
● Mass-produced baked goods, which often have trans fats.
● Meals you can cook quickly often have too many sugars and salts along with lots of refined carbohydrates.
● Sodas have more sugars than you should ever have in a drink.

Not all processed foods are bad. Things like peanut butter, yogurt, canned tuna and whole-grain cereals can be good for you.

The key thing to remember is that most foods in our supermarkets that can’t be found in nature (like cheese puffs, pasta, muffins or gummy bears) have probably been processed in some way. Combine avoiding the worst effects of food processing along with adding whole foods whenever possible and you’ll make some significant improvements to your health!

Key Terms and Ideas:

Processed foods are foods that are handled and altered in some way before they get to your pantry or refrigerator. The more harmless kinds of processing are things like cutting and peeling a variety of fruit and packaging those things as a “fruit salad.” The next step in processing is canning food, which can either reduce the nutritional content of food or introduce some unhealthy quantity of natural elements, like adding sodium. The next step is changing foods by chemically altering them.

While food labels list many ingredients of particular food items, a lot of important details can be left out. Proprietary rights on secret ingredients, for example, allow food companies to omit a lot of details about what’s in their products. The term “artificial ingredients” can have several unnamed chemicals lurking behind it.

Not all processed foods are bad. Things like peanut butter, yogurt, canned tuna and whole-grain cereals can be good for you (but make sure to read the food labels on these items to double-check).

LINKS & RESOURCES:

Lisa Cantkier, “Refined Carbs: Are They Our Worst Enemy?” University Health News Daily, December 19, 2018, https://universityhealthnews.com/daily/nutrition/refined-carbs-worse-enemy/, accessed April 2019.

Chris Gunnars, “Nine ways that processed foods are harming people,” Medical News Today, August 1, 2017, https://www.medicalnewstoday.com/articles/318630.php, accessed April 2019.

Chandra Johnson-Greene, “Processed Foods: 5 Reasons to Avoid Them,” University Health News Daily, June 4, 2018, https://universityhealthnews.com/daily/nutrition/processed-foods-five-reasons-avoid/, accessed April 2019.

“Not all processed foods are unhealthy,” Harvard Health Publishing, June 2015, https://www.health.harvard.edu/staying-healthy/not-all-processed-foods-are-unhealthy, accessed April 2019.


Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

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

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

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

© 2019 Spartan

Major (Retired) Scotty Smiley became the first blind active-duty officer in military history following a face-to-face confrontation with a suicide car bomber in Iraq in 2005. After his injury, Scotty’s faith led him to forgive his attacker and inspired him to rebuild his life while continuing to serve his country in the U.S. Army. His wife Tiffany's drive and support are an incredible model of partnership in resilience.

He recently completed an Iron Man and was featured in the film "Beat Feat"

LINKS:
https://hopeunseen.com/

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye, Johnny Waite & Guest host Lonnie Mayne
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Sweep the Sheds Comes from the book Legacy, a book written about the New Zealand All Blacks. In order to build a GREAT team, no individual can be too good for something, including sweeping the shed.

LESSONS:

"Sweeping the Shed" is a tradition that says that no individual is bigger than the team and its ancestors. This includes cleaning out the locker room after practice or a game.
The All Blacks want a culture in which you leave your jersey better than you found it. You’re essentially “planting seeds” that will grow trees and fruits that you might never see.

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Eshf

© 2019 Spartan

Anger is one of those emotions that few like to acknowledge and even fewer like to talk about. Either way, however, avoiding anger doesn’t mean that it goes away. In fact, the more you understand your anger the more likely you are to manage your responses appropriately and not be overcome by expression. It’s important to remember that anger is a normal emotion and, although it may be uncomfortable, it is neutral in nature. We also all experience and feel anger at various points in our life - denying your anger usually only makes it grow and become less easy to manage.

LESSONS:
Anger is a part of being human. Recognizing and understanding your anger gives you an opportunity to manage this feeling more appropriately.
Use the right language when you are describing how you feel. It’s okay to say, “I’m angry.” You don’t have to water it down by using language like frustrated or annoyed.
Give yourself permission to stop, pull back, take perspective, observe, and then choose the next right move for you when you are angry.

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

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

CREDITS:

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

© 2019 Spartan

“We were made to do hard things,” is Katie Wells family motto. Her popular website “Wellness Mama" features simple answers for healthier families. Mama to six children, she has found ways to bring lessons from the workplace to the management of her home. She systematizes her household (spreadsheets are one of her “love languages”). All this to empower her children- who by the way, have to start their own business before being given a cell phone or car! Joe De Sena and the Spartan Up team really learned a lot in this one and as Katie says, “if you want to change the trajectory of society… HELP THE MOMS!”

LESSONS
Systematize your house
Siloing: everything has a time & a place
Raise adults not children: identify & align common goals
Recognize the workflow & natural consequences
Cold water helps with singleness of focus
Define long-term priorities & core objectives
Creating “white space” for kids creativity

LINKS
https://wellnessmama.com

Listen to the newest Spartan Podcast Trail Talk with Luis & Charlie on your favorite podcast app, or find a link at spartan.com/trail

TIME STAMPS
0:00 Intro with Colonel Nye, Sefra Alexandra, Johnny Waite & Guest host Lonnie Mayne
1:45 Academics as a family culture
3:00 Walking across the country & meeting her husband
4:00 How she is raising her six children as entrepreneurs
5:00 Starting an incubator in her home: a 12-year-olds podcast
6:00 Getting really sick
7:30 Uniting a community of mothers
9:15 The core concerns of moms
10:15 Systematizing the house
11:45 TRAIL TALK with Luis Escobar & Charlie Engle!
13:00 Interview continues: Finland with Four Sigmatic in ice water
14:30 Kids as employees?
15:45 Managing & ownership in the household
17:45 A new app concept … The Spartan Mama
18:25 Defining long-term priorities
19:45 Pole vaulting- a sport her kids can do together
20:45 The Colonel, Dr. Johnny, The Seed Huntress & Guest Lonnie Mayne discuss lessons learned

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye, Johnny Waite & Guest host Lonnie Mayne
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

It’s fairly obvious that if you look for your car keys or you look for your wallet, you will eventually find your keys and wallet.

When we are riding our mountain bikes and there is danger to the right, the inexperienced tend to look to the right - where they want don’t want to go. Which is where the bike then tends to turn.

If you walk through life looking for conflict you will find it. If you look at life negatively, you will find negativity.

LESSONS:
Don’t look where you don’t want to go. Focus on where you want to be.
When you find yourself looking at negativity, acknowledge it, then deliberately look for 3 positive things to offset it.

LINKS:

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

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

The popularity of collagen is skyrocketing. It’s especially effective in compensating for problems related to our bones and our skin as we age. Although human beings start out making collagen naturally, as people get older, they become less capable of absorbing nutrients or synthesizing them. In that case, collagen-rich foods and supplements can compensate for deficiencies. Collagen is also the most abundant protein in your body so you might want to know a bit about it.

Collagen can help a lot with arthritis, a painful disease in which the body has an autoimmune response against its own cartilage. There’s a few theories as to why this helps relieve joint pain. One is that it might accumulate in the cartilage and stimulate production of more cartilage. Another, is that that this supplementation might not replace collagen due to the autoimmune response. Instead, it may lessen the severity of the autoimmune response itself by increasing the body’s tolerance of (or familiarity with) collagen through repeated exposure!

Sarcopenia is losing muscle mass (often as we grow older.) This condition increases the possibility of falls and bone breaks. Luckily, there are ways to reduce the rate of this loss. A recent study noted that a combination of weight training and the use of collagen supplemention can help. In that study, a group taking collagen derived from chickens increased their muscle strength and their fat free muscle mass at a much higher rate than the control group.

Finally, collagen can also help with maintaining the elasticity of your skin. It’s a common problem: aging skin can get wrinkly. While the sun has its own impact on your skin, aging alone can decrease the quality and the quantity of collagen your skin uses. Oral administration of bovine collagen can compensate for those decreases and help maintain a youthful look.

There are collagen supplements that are widely available. One of the most familiar might be bone broth, which takes collagen out of the bones of chicken, fish or beef. You’re right to be concerned about what exactly is the source of that collagen. Supplements using animal parts from cows or ground up hooves might make consumers think twice. You’ll feel more assured if you look for companies that acquire their collagen (bones and tissues) from cage-free, free-range, and antibiotic-free sources.

Collagen: “Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons. It is the substance that holds the body together. Collagen forms a scaffold to provide strength and structure. Endogenous collagen is natural collagen, synthesized by the body. Exogenous collagen is synthetic. It comes from an outside source, such as supplements.” (Medical News Today)

LINKS & RESOURCES:
“Sarcopenia with Aging,” Web MD, June 30, 2019, https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging#2, accessed April 2019.

“Chicken capsules good for aching joints, arthritis study finds,” Science Daily, https://www.sciencedaily.com/releases/2009/11/091130192915.htm, accessed April 2019.

Hongdong Song, et al., "Effect of orally administered collagen peptides from bovine bone on skin aging in chronologically aged mice," Nutrients 9.11 (2017): 1209, https://www.mdpi.com/2072-6643/9/11/1209, accessed April 2019.

James McIntosh, “Collagen: What is it and what are its uses?” Medical News Today, June 16, 2017,
https://www.medicalnewstoday.com/articles/262881.php, accessed April 2019.

“Resistance exercise and specific collagen peptides fight sarcopenia,” Neutraceutical Business Review, September 23, 2015,
https://www.nutraceuticalbusinessreview.com/news/article_page/Resistance_exercise_and_specific_collagen_peptides_fight_sarcopenia/112079, accessed April 2019.

Gregory Shaw, et al., "Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis," The American journal of clinical nutrition 105.1 (2016): 136-143, https://academic.oup.com/ajcn/article/105/1/136/4569849?fbclid=IwAR2F-PlCIV5b1IDRWrnBKvq44-tp81Ei5WlDrdeljiWZLQ2kIGZqHlqmCwI, accessed April 2019.

“The Best Way You Can Get More Collagen,” Cleveland Clinic: Health Essentials, May 15, 2018, https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/, accessed April 2019.

https://www.nutraceuticalbusinessreview.com/news/article_page/Resistance_exercise_and_specific_collagen_peptides_fight_sarcopenia/112079

Follow Dr. Nada on:
Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

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

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

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

© 2019 Spartan

Scott Jurek is widely considered one of the best ultra marathoners ever winning Badwater, and Western States multiple times. He also recently broke a speed record for running the entire Appalachian Trail. You can learn a lot more about him by reading the book “Born To Run”, and two books he’s authored, “Eat and Run”, and “North”.

LESSONS:

Finding things that motivate you.
The best way to find what you love is experience, over suggestions.
Our bodies are always ready to take on new challenges
Be open to all possibilities
You can take on an ultramarathon without doing shorter races first.
Find your own “personal best”.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Scott Jurek on Instagram: https://www.instagram.com/scottjurek/

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Matt B. Davis
Editing: Heather Knox & Marion Abrams

© 2019 Spartan

Pressure is a privilege. I first heard this from Tim Grover, the author of Relentless. Tough times and challenges mold us into stronger men and women. Spartans love challenges. Rather than avoiding challenges, Spartans say Bring it on!!!

LESSONS:

High performers seek out challenging opportunities while “normal people” see challenges as something that holds them back
Nothing worth having will ever come easy
Learn to find comfort in situations that would break down “normal people”
Seek out discomfort, even if it’s just for 30 seconds.

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

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

© 2019 Spartan

We have become pathologically attached to the end product of things. We focus more on the grade, the paycheck, the medal - all while ignoring the hard work and process that it took to get to the end. The problem with this is that when we only focus on the product, we are missing out on all the vital, awesome information that we can gather from the process. We need to look more towards all of the greatness that came before the product so that we don’t get attached to the wrong thing. And when we focus on process, we are more likely to gain important information that can tell us about how we were successful or how we missed the mark.

LESSONS:

• Try to move away from just the end product and spend more time thinking about what got you there in the first place.
• Remember that regardless of what happens in the end, there is important information in the process of getting there - be open to learning more about yourself through looking at your own process.
• When you attach to the product, you risk letting yourself down when the end does not turn out the way that you want it to.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP AND DR. L:

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

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

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

CREDITS:

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

© 2019 Spartan

“It’s the START that stops you” says the electric Eric Byrnes who launched his Major League  Baseball career with a 22 game hitting streak. Byrnes was a player who relied on his speed and hustle, and he brings the energy of a fast ball to this interview. Drafted out of high school by the Dodgers, he went on to play for the Oakland Athletics, the Colorado Rockies, the Baltimore Orioles, the Arizona Diamondbacks, and the Seattle Mariners.  He was living the dream. After “retiring” Eric discovered new outlets for his drive - triathlons & ultras, and for his voice - as a broadcaster on ESPN, in his book “the F*ck It List” and his podcast. If that’s not enough - On April 22/23, 2019, Byrnes set a new Guinness Book of World Records mark for most holes of golf in a single day, 420 holes.

It’s a  power packed convo about not taking your feelings too personally, living in the now, and seriously maximizing your days! Get after it Spartans!

LESSONS
1. To succeed immerse yourself 

2. You get out what you put into life

3. Create luck with your attitude & effort 

4. MAXIMIZE your days 

5. It’s the start that stops us!

6. It’s not about what’s next, it’s about what’s NOW. 


LINKS
https://www.ericbyrnes.com

This episode of Spartan Up! is brought to you by Gone Rogue High Protein Chips. 17 grams of protein in one crunchy ounce, and less than 2 carbs. Made from fresh, never frozen chicken, then baked to a crunch and seasoned with bold spices. Take the better way to protein with Gone Rogue High Protein Chips. Visit Amazon.com or goneroguesnacks.com and enter promo code Spartan 25 for 25% off.

TIME STAMPS
00:00 Dr. Johnny, Joe De Sena, Sefra Alexandra & The Col. Nye intro Eric’s episode
01:05 Gone Rogue offer
01:25 Interview begins with Johnny & Eric
03:12 Kids need for free play
04:30 Being drafted to the big leagues
06:30 22 game hitting spree
08:00 Starting with ESPN Radio
10:00 Entering the triathlon world with a beach cruiser
12:30 His first IRONMAN
12:55 Gone Rogue break
14:30 Western States
19:20 Iron Mike & 90 mile an hour hits
24:25 Hard times in life
28:00 The F* IT List & writing about lessons learned  
35:00 Have perspective on life & don’t take your feelings too personally
37:00 The Hustle Podcast
38:20 The panel discusses lessons learned from Eric’s interview
44:27 Gone Rogue close

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye & Johnny Waite
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

“You’ve got to give respect to get respect.” Well, if everyone is waiting for someone else to give it to them, we will be waiting an awfully long time.

If you share anger, anger gets returned. If you’re always picking fights, you’ll always be fighting.
If you want Love, love others. If you want friendship, be a good friend.

LESSONS:
Rise up, Give.
Give, not for the sake of getting, and it will be given.

LINKS:

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

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

CREDITS:

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

© 2019 Spartan

Because the word “fat” is associated with being overweight, many people go overboard and think that all fats are bad. But that’s far from the case. Some fats are necessary and … some fats are amazingly good for you.


What we talk about

A source of some of these amazing fats is coconut oil. These good fats are “medium-chain fatty acids” (or MCFAs). They are:

●        Caprylic acid,

●        Lauric acid, and

●        Capric acid

One of the amazing things about these fatty acids is that they are much more easily converted into energy than many other fats. How much more easily? While most fats go through a process that entails twenty-six steps to be converted into energy, these MCFAs require only three steps. Because they are smaller than long-chain fatty acids, they’re relatively easy to digest. And because they’re processed by the liver, they become energy immediately after the liver does its job with them.

All the potential benefits of coconut oil are too long to cover in this podcast, so look up some of the references below this video if you want to learn more. But let’s start with four promising outcomes of integrating coconut oil into your diet.

1) It can contribute to preventing heart disease and high blood pressure. Coconut oil is full of natural saturated fats. This not only increases the amount of good cholesterol in your bloodstream, but is also actually helps to convert bad cholesterol into good cholesterol.

2) It can help brain function. When MFCAs are processed through the liver, a by-product of this process is ketones. Ketones are an alternative from of energy that your tissues and muscles can use for fuel. When your body doesn’t produce enough insulin to turn glucose into energy, the body can use ketones instead. This has great potential implications for brain health. The brains of people suffering from Alzheimer’s disease have generally lost the ability to create insulin. Ketones can step in and provide another source of energy to maintain brain function.

3) It can contribute to cancer prevention. Tumors use sugar to grow, but tumor cells are unable to derive energy from ketones. Producing more ketones through consumption of coconut oil gives the body the energy it needs for its healthy cells while simultaneously depriving energy from cancer cells. Pretty amazing.

4) It can help you lose abdominal fat. One study of 40 women with abdominal obesity found that they lost considerable amounts of fat after taking daily supplements of 2 tablespoons of coconut oil for 12 weeks.

The research on the benefits of coconut oil is still ongoing and it has a lot of calories per ounce, so it shouldn’t be used in excessive amounts. One of the easiest ways to integrate it into your diet would be to replace your standard cooking oils with coconut oil. But, keep in mind, coconut oil isn’t the best choice for high temp cooking (above about 350 degrees) other than that, it’s great tasting, so what have you got to lose, except bad fat?

Key Terms and Ideas:

Medium-chain and long-chain fatty acids: “Medium Chain Triglycerides (MCTs) are a unique form of dietary fat that impart a wide range of positive health benefits. Nevertheless, the potential anti-aging properties of MCTs have been largely unrecognized by many life extension enthusiasts. Dietary fats are molecules composed of individual carbon atoms linked into chains ranging from 2 to 22 carbon atoms in length. Long Chain Fatty acids (LCTs) ranging from 12 to 18 carbons long are the predominant form of fat in the American diet. MCTs, by contrast, are composed of only 6 to 10 carbon links. Because of their shorter chain length, MCTs have a number of unique properties which give them advantages over the more common LCTs.” (Nutrition Review)

Ketones: Ketone bodies, or simply ketones are substances produced by the liver during gluconeogenesis a process which creates glucose in times of fasting and starvation. There are three ketone bodies produced by the liver. They are acetoacetate, beta-hydroxybutyrate, and acetone. These compounds are used in healthy individuals to provide energy to the cells of the body when glucose is low or absent in the diet. (Biology Dictionary).

One of the easiest ways to integrate coconut oil into your diet would be to replace your standard cooking oils with coconut oil.

LINKS & RESOURCES:

“Ask the doctor: Coconut oil and Health,” Harvard Health Publishing, August 22, 2018, https://www.health.harvard.edu/staying-healthy/coconut-oil, accessed April 2019.

Josh Axe, “20 Coconut Oil Benefits for Your Brain, Heart, Joints & More,” Dr. Axe: Food is Medicine, May 21, 2018, https://draxe.com/coconut-oil-benefits/, accessed April 2019.

Ward Dean, “Medium Chain Triglycerides (MCTs),” Nutrition Review, April 22, 2013, https://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/, accessed April 2019.

Kris Gunnars, “Top 10 Evidence-Based Benefits of Coconut Oil,” Healthline, January 11, 2018, https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil, accessed April 2019.

“What are Ketone Bodies,” Biology Dictionary, February 27, 2018, https://biologydictionary.net/ketone-bodies/, accessed April 2019.

Follow Dr. Nada on:
Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

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

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

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



© 2019 Spartan

Have you ever found yourself being busy yet not productive? In a day and age where too many people are over inundated due to having too much information and too many options, we are afraid to just do the work!

LESSONS:

Instead of thinking you need to “get ready” for something, why not just get started!
Organization is crucial for success
Cook your lunch and dinner for the week ahead by cooking in quantity and organizing the refrigerator
Organize the week ahead on Sunday night.
Don’t react to things in the moment. Instead, block out your schedule so you are disciplined with the work you need to get done

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

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

© 2019 Spartan

We can only store and attend to so many things at any given time. Our mental energy actually has a limit. Because of this we need to be intentional on where we invest our mental energy and take inventory on what is occupying space in our mind. If we are more curious and intentional around where we are investing mental energy, we can adjust time spent so that very little time gets wasted. A simple exercise of evaluating your seven most filled areas can aid in getting you to where you truly want to be.

LESSONS:
Your mental energy is limited to being intentional with where you spend it can help create a more engaging life and leave you feeling more productive.
Try this simple activity to get your mental energy aligned with your intentions:
Make a pie chart and write down the 7 areas that take up most of the space in your head on a daily basis.
Identify what percentage each area takes up. For example, family may take up 10%, while work takes up 40%, and training 15%, and so on.
Ask yourself: Is this where I want it to be?
Finish with: What changes can I make to get it where I want to be?

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

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

CREDITS:

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

© 2019 Spartan

Nicole Alexander, Major, U.S. Army Special Operations & PROMOTE Co-Founder, was born with grit and determination. As a young girl she always wanted to be doing as much as possible, which led her into the rigors of a “company” of ballerinas. In college she found rowing and pushed herself to the limits, inspired to “find her swing!” Joining the army and then Special Operations she utilized rigorous dedication and discipline to lead groups through unimaginably difficult situations. Now she and Joe discuss the importance of mentorship and working out till you throw up- enjoy!

LESSONS
Find your swing (rhythm) and who/ what inspires you
Work hard with determination- there’s no way around it!
Realize “you get to do” these things & that’s a privilege
Do it till you throw-up
Mentorship is key

LINKS
www.promoteleadership.org
www.goarmysof.com

This episode of Spartan Up! is brought to you by Gone Rogue High Protein Chips. 17 grams of protein in one crunchy ounce, and less than 2 carbs. Made from fresh, never frozen chicken, then baked to a crunch and seasoned with bold spices. Take the better way to protein with Gone Rogue High Protein Chips. Visit Amazon.com or goneroguesnacks.com and enter promo code Spartan 25 for 25% off.

TIME STAMPS
0:00 Colonel Nye introduces Major Nicole Alexander
0:55 Gone Rogue | promo code: SPARTAN25
1:17 Joe & Nicole Alexander begin with ballet
3:45 a mother’s influence to always do more
5:30 Do you want to be an national champion?
8:55 Joining the army- deployed as a combat engineer
11:00 Joining Special Operations
12:30 Gone Rogue | promo code: SPARTAN25
14:00 Joe & Nicole return from rowing
19:30 PROMOTE - leadership development | mentorship | inclusion & diversity
21:30 Joe, Ret. Colonel Nye, Guest Host Ret. CSM Frank Grippe & Sefra Alexandra discuss the interview
27:45 Gone Rogue | promo code: SPARTAN25

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Col. Nye & Guest Host Ret. CSM Frank Grippe
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

We tend to all be able to appreciate what ‘leaving something better than you found it’ means in a physical sense. Picking up after yourself, picking up trash off the ground, leaving the surroundings a little nicer than when you arrived.

Now, the mark of really appreciating this is how you apply this to relationships, feelings, and some of the less observable, measurable imports in life/community.

And the great stretch exercise is how you apply it to yourself each and every day.

LESSONS:
Do one thing in every situation to leave your physical environment just a little better than when you arrive
Do one thing in every situation to leave a stranger or friend just a little better off than you found them
Don’t forget about yourself - one thing each and every day to improve you
It doesn’t matter how small or trivial, sometimes the most trite can have the greatest impetus for growth

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CREDITS:

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

© 2019 Spartan

Allium vegetables – like onions, garlic, leeks and shallots – have a host of health benefits, including possible reductions in the rates of some cancers. Two of the most commonly used of these veggies – onions and garlic – are also the most pungent; sometimes too pungent.

But despite some drawbacks, they are minor compared to the variety of health benefits that these veggies can bring.

WHAT WE TALK ABOUT

Let’s start with garlic.

This vegetable has been a part of great, tasty dishes for hundreds of years. It’s also been used as a home remedy for colds with some recent studies suggesting that people taking garlic supplements have a reduced rate of catching colds compared to people who didn’t.

And there are some even more serious conditions that garlic can help with. It’s been shown to reduce both blood pressure and total cholesterol. And for people with diabetes, garlic supplements over a few months have reduced their fasting blood glucose levels. All pretty impressive.

Next, let’s move to onions that have their own particular benefits.

Like apples, onions contain a flavonoid that’s a great antioxidant: quercetin. This flavonoid can contribute to reductions in atherosclerosis and coronary heart disease! And although quercetin is available in other foods, it’s absorbed much faster into the bloodstream if it’s consumed through onions! Another way that onions help against cardiovascular-related problems is that they can inhibit or reduce platelet aggregation, which can lead to blood clots.

One thing that people don’t like about onions is what happens when you cut them for cooking – your eyes start to tear up. While you’re cutting through an onion, organosulfur compounds are created. These may be part of the process contributing to tearing up, but they also have anti-inflammatory and anti-allergic properties that are very beneficial. (And don’t peel too much of the onion – most of the best stuff is in the outer layers.)

Two things to remember about onions that may encourage you to eat them more: cooked onions can be sweet, without the lachrymose edge (this is the sulfur based compound that makes us tear up). Also, if you put your onions in the fridge an hour before you cut them, the onions release less of the gas that irritates the eyes.

Onions and garlic might be unusually dramatic in the way they can take over a room with their odors and gases released through cooking. But with the right approaches, they not only add zest to your meals, but they also add truly healthy ingredients to your body’s daily food intake. Despite the smell, give these valuable veggies a try!

LINKS & RESOURCES:

Julia Calderone, “The Health Benefits of Garlic,” Consumer Reports, April 19, 2019, https://www.consumerreports.org/diet-nutrition/the-health-benefits-of-garlic/, accessed March 2019.

John Murphy, “Stinky foods that offer health benefits,” MDLinx, March 5 2019, https://www.mdlinx.com/internal-medicine/article/3512?utm_source=in-house&utm_medium=message&utm_campaign=stinkyfoods-mar6, accessed March 2019.

Ravi Varshney and Matthew J. Budoff. "Garlic and heart disease," The Journal of nutrition 146.2 (2016): 416S-421S, https://academic.oup.com/jn/article/146/2/416S/4584712, accessed March 2019.

Xin Wu, et al. , "Allium vegetables are associated with reduced risk of colorectal cancer: A hospital‐based matched case‐control study in China," Asia‐Pacific Journal of Clinical Oncology (2019), https://onlinelibrary.wiley.com/doi/epdf/10.1111/ajco.13133?referrer_access_token=T1wZjp4SnJ27mEvQVVCUgota6bR2k8jH0KrdpFOxC65yG96s1j467S1GYqbcerbdLy5upo7MH8H6uhbXA8weCU1KS-oKV4V1XboqoqWd7JEuB5LOcU5QbW1ULdCeyrF7Ws3--oLbuMx0TXLQvuHD2Q%3D%3D, accessed March 2019.

Follow Nada on Linkedin https://www.linkedin.com/in/nada-milo...
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Sage Tonic on Instagram https://www.instagram.com/sagetonic/

SUBSCRIBE:
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FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

On this episode, Kevin talks talk with Amber Klein. Amber is a well spoken, well known & passionate high energy Spartan Ambassador for the Spartan Race brand. She truly believes in our mission & has the passion, and race experience, to back it up.

TAKE AWAY POINTS:
You CAN really do more than you think!
Promote & support what you believe in
Keep your training fun
Anyone can do a Spartan Race!

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

Have you ever talked yourself out of an opportunity for no reason at all? Excuses for no reason at all? Self sabotaging yourself before you’ve even put your feet on the floor is a great recipe for frustration and never getting out of your own way.

LESSONS:

If you’re nervous about doing something, perhaps this means this is an opportunity you SHOULD take
Are you answering the knocks on the door? Those thundering knocks are opportunity, waiting for you to answer the door and say YES!
Discomfort and nervous energy will go away once you start experiencing the benefits of facing the very things you are afraid of.

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

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

Insecurities are just obstacles. Painful, yes. Unfortunate, indeed. Debilitating? Don’t have to be.
An insecurity doesn’t have to be a barrier to the things that you want but if you don’t use the right tools and focus on overcoming your insecurities they can absolutely become 10 foot walls that are difficult to get over. It’s important to be active in challenging your insecurities through various actions that can work to eventually overcome them.

LESSONS:
We all have insecurities but we need to be intentional around how we address and work through them so that they don’t become barriers to the things that we want in life.
Try the following tactics to help you overcome your insecurities:
Say THANK YOU. Don’t provide disclaimers or discount the positive feedback someone sends your way. Say THANK YOU and receive.
Challenge your insecurities with positive affirmations. Integrate positive affirmations or uplifting mantras to help challenge what’s bringing you down.
Focus first on the good things. Try to look at what went well first so that your insecurities don’t have a head start.
Shift perspective on your experience. Try to use a different lens to help you move away from always noticing the insecurity or letting that lead the way.

SUBSCRIBE:
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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

One of the most recognized faces of daytime TV, Mara speaks with Joe De Sena in this interview about the perspective gained during her childhood growing up outside the country, her perennial struggle with being overweight and the magic of serendipity. Her goal is to end all abusive relationships, including with food. Join us this week as we explore discipline as a key to sustaining wellness.

LESSONS
Find what feels intrinsic to you
Travel to gain perspective
Design & organize your tools to fit your needs
Make a list of your “undoings”
End “abusive” food relationships
Cleanup your diet to be successful
It’s may not be simple but discipline is doing it whether you want to or not
Use the scale as a tool

LINKS
https://www.marascampo.com

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

0:00 Joe, Sefra, the Col & Dr. Johnny introduce Mara’s episode
1:50 Tiger Balm Active Intro
2:14 Interview begins| growing up in Somalia
3:30 Growing up overseas
5:00 Gaining perspective
7:20 Going into Broadcast Journalism
9:30 Serendipity on the job hunt
11:00 Pioneering the “backpack” model of digital journalism
12:40 Navigating to new stories
14:15 It takes a village for TV production
14:50 Tiger Balm Active break
15:55 Interview returns “more focused”
17:00 “Health is relative”
18:00 What is your undoing
18:45 Having a food funeral
20:15 Cleaning up your diet
22:00 The hard times & a food cult
23:45 Filling the time with healthy endeavors
27:14 The panel discusses the interview
30:50 Tiger Balm Active close

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Johnny Waite & Colonel Nye
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

I understand the value of a resume and what it’s intended for.

But, we all know the resume game and some of us even have a professional writer “polish” it up. So what is the real value? Also, a resume is simply a collection of yesterday’s events.

With a resume mindset about life we become static and superficial. Let others keep record of your accomplishments and use that saved energy to keep doing new and exciting things. Otherwise, we tend to default to doing the same things over and over. I prefer a growth mindset.

LESSONS:
Stop living your resume, start living today

SUBSCRIBE:
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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

Imagine you’re in a supermarket and you want something healthy to drink, but you want something tasty, too. Many people might think – and with some good reason – that a naturally flavored drink like grape juice or orange juice would provide a beverage that’s refreshing and good for you.

But with the choices available to consumers in most supermarkets, they would be wrong. Why?

There are two assumptions many people make about their choices at the market based on labeling. 1) That a “natural” choice is always a healthy choice and 2) that the guidelines and advice given on food labels are straightforward and relatively transparent. They aren’t necessarily right.

If you’re concerned about eating healthy but you’re not sure how best to do it, get in the habit of reading food labels … and you need to know how to read them, too. (check part 1 for more info.)

If you wanted orange juice as a healthy way to quench your thirst, there are some reasons to opt for water instead. Why is that? Too much sugar is bad for you and processed foods are full of them. But some foods that advertise as “natural” foods are, too. A typical 8-ounce glass of pure orange juice can have around 21 grams of sugar, which is more than half the 36 grams recommended for men and only 25 grams for women. You may have read the packaging to be doubly sure and noticed that nothing was added to the juice. That made it look like it was “healthy” and “natural” which in moderation it can be but there’s almost an entire daily dose of sugar for women in a single 8 ounce glass.

You have to know how to read your food labels to avoid fooling yourself

There are plenty of other ways that food labels can undercount, deflect or underemphasize the potential unhealthy ingredients or components that go into food and food products. Here are some tips to avoid some unhealthy traps:

Nutrition information is based on a 2,000 calorie diet. Your particular healthy calorie intake may vary significantly.

Fats can also sneak into food labels in some interesting ways.
Looking out for artificial fats (like trans-fats) and added sugars is only part of the healthy reading you need to do. If you’re eating things that don’t list a lot of beneficial nutrients (like iron, fiber, and vitamins) you might be consuming a lot of empty calories.
Beware of sneaky trans-fats. If the label says “0 grams of trans fat” but also lists “partially hydrogenated oil,” that means there is less than .5 grams of trans fat – not a lot, but it’s there.

In today’s confusing food environment, you need to be educated to stay healthy. One of the best ways to do that is to learn about food labels.

KEY TERMS & IDEAS:

Nutrition information on food labels is based on a 2,000 calorie diet. When you’re assessing the information on food labels, remember to take into account the daily calorie intake that is healthy for your body’s needs, which may be more or less than 2,000.

Just because something is “natural” does not mean that it is automatically good for you. Fruit juices, for instance, are full of sugar and drinking a lot of juice could raise your sugar intake to very unhealthy levels.

Trans fats. “There are two broad types of trans fats found in foods: naturally-occurring and artificial trans fats. Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) may contain small quantities of these fats. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.
The primary dietary source for trans fats in processed food is “partially hydrogenated oils." Look for them on the ingredient list on food packages. In November 2013, the U.S. Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food.”

LINKS & RESOURCES:

Durish Mozaffarian and Diyi Shangguan, “Do food and menu nutrition labels influence consumer or industry behavior?” STAT, February 19, 2019, https://www.statnews.com/2019/02/19/food-menu-nutrition-labels-influence-behavior/, accessed March 2019.

“The best and worst things you can do for your heart,” MDLinx, February 25, 2019, https://www.mdlinx.com/internal-medicine/top-medical-news/article/2019/02/25/7558495/?utm_source=in-house&utm_medium=message&utm_campaign=heart-feb26, accessed March 2019.

“Trans Fat,” heart.org, March 23, 2017, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat, accessed March 2019.

“Understanding food nutrition labels,” heart.org, March 6, 2018, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels, accessed March 2019.

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

SUBSCRIBE:
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FOLLOW SPARTAN UP:
Spartan Up on Instagram https://www.instagram.com/spartanuppo...
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CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD

Spartan Pro Team member Nicole Mericle came into OCR from a running and bouldering background and was able to make an almost immediate impact. She is widely considered the best female OCR “short course” athlete in the world, winning multiple championships.

LESSONS:

One can become a great obstacle racer even when obstacles aren’t your initial strong suit.
Indoor climbing gyms are phenomenal for obstacle race training.
With climbing, just get started. Learn the basic holds and moves.
Repetition is your best friend.
How she schedules both runs and climbs.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Nicole Mericle on Instagram: https://www.instagram.com/nickeldm/

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Jeff Marier (@ocrvideo)
Editing: Heather Knox

© 2019 Spartan

Do you know your worth or do you let others determine your value? Sometimes you need to say no in the short term so you can yes to something bigger in the long term. In a world where so much is free or discounted, don’t feel like you need to do what everyone else is doing.

LESSONS:

Don’t let labels determine what you do and who you become.
True Spartans are ready & willing to turn obstacles into opportunities
Decide what you want to achieve and take action towards achieving those goals.
Say NO to the small opportunities and labels that are holding you back!

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

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

© 2019 Spartan

We are human. We are fallible. And sometimes that means that lies slip from our tongue.
We all do it or have done it but it’s important to understand how pervasive lying can impact you. In the beginning lying may make you uncomfortable but the more that you lie, the more your brain accommodates to this discomfort and soon enough it’s not uncomfortable anymore. This is when it starts to get tricky because when lying becomes habitual and you lie more often, you begin to move into dangerous territory of passively telling yourself that you’re not good enough and the only good enough version is the fabricated one. It’s important to ask yourself how lying serves you and in what ways it moves you further away from your authentic self.

LESSONS:
Your brain will acclimate to the discomfort of lying the more that you lie and eventually become used to it.
Ask yourself the following questions to help you understand your own reasons behind lying:
Where do you lie?
Why do you lie?
How is it serving you?

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

CREDITS:

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

© 2019 Spartan

His early life was so “perfect” Nick Green says he was too afraid to take risks or to fail. He was lucky, a business concept found him during college and forced him to learn resilience and the value of failure. Once he overcame that fear, the world of possibilities opened up to him! Now he is building a mission driven business ThriveMarket.com. What does it take to thrive in life? A good place to start is your nutrition. Nick has devised a way to make healthy organic food accessible & affordable. He failed his way to success and shares his gems of advice about leaning into fear, the struggles of the unknown and the triumph of getting help people either through education or healthy food with Joe De Sena in this episode.

LESSONS

“Unlearning” can be a key to success
Stop worrying about failing
If your really struggling you may be on the right path
Identify your weaknesses and build your team to fill them
Lean into fear

LINKS

Thrive Market https://thrivemarket.com

This episode of Spartan Up! is brought you by Luminox, the Official Timing Partner of Spartan Race. Luminox is the watch brand of choice when it comes to overcoming tough obstacles where "every second counts”. Visit www.Luminox.com and use code SPARTAN10 to get 10% off your next order.

TIME STAMPS

0:00 Sefra Alexandra, Johnny Waite, Col. Nye & guest host Lonnie Mayne intro this episode

1:52 Luminox Break

2:15 Interview with Nick begins in the hills of Malibu

4:00 Environment of the family of an entrepreneur

5:00 Accidental entrepreneurship

6:45 Failing your way to success

9:00 The emotional pain of the fear of failure

10:30 Unlearning the emotional pain

11:25 Luminox Break

11:40 Being a domesticated animal

13:30 Thrive Market= Costco meets Whole Foods

15:00 Gut level decisions

18:15 Customer acquisition & profitability

21:40 Panel discusses Nick’s advice

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP:

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

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

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Sefra Alexandra, Johnny Waite, Col. Nye & Guest Host Lonnie Mayne

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

© 2019 Spartan

Be careful of the unintended consequences when you try to create a culture of ‘show up early’.
When we communicate correctly our set of standards that are consistent with our expectations we create opportunities for the behavior we desire.
I don’t really want you to show up early, I want you to show up prepared. The reason I tell you to show up early is because I’m tired of you not being prepared. But I don’t communicate that properly. What gets lost in translation and the behavior we begin to reward is - just show up on time and then we can all waste each other’s time by figuring out how best to get ready.
 
 
LESSONS:
Communicate what you expect
Don’t assume being prepared is ever implied unless you train to that standard
Be a professional, use your time to prepare to give your Team what they deserve: Your Best.

LINKS:
SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP AND Tosh:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

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

© 2019 Spartan

Spartans, here’s a riddle for you: What do lengthy financial reports and food labels have in common? Answer? To some, they might seem a bit boring and overly detailed, but they’re both really important. In this podcast, you’ll learn about some of the key ways to read a food label so you can quickly zero-in on the most relevant information impacting your health
If you only had access to one piece of information in a food label, what would it be? That would be “serving size.” Food companies know that many consumers are calorie-conscious, so one way to minimize the caloric “profile,” if you will, of their products is to describe calories per portion and not per package.

Be careful to check the serving size. It might be less than you imagine. Just look at the sample portion sizes most nutritionists show their patients … they’re much smaller than what Americans typically eat.
Knowing this, check the calories per serving. If a package contains “four servings” and you eat the whole package, that’s 4 times the number of calories (and sugars, and carbs, etc etc) than is listed on the package. That’s a lot!

Luckily, there is more information to be gleaned from food labels and packaging. A lot of it is in shorthand, so you should know exactly what they mean.

First, there are different ways to designate a food as having fewer calories than one might normally encounter or expect. In descending order, they are:

“Reduced.” This means that the product has at least 25% fewer calories (or a specified nutrient) than the ordinary product.
“Low calorie” is used to designate 40 calories or less per serving
“Calorie free” means having less than 5 calories per serving

… there also the related terms “fat free” or “sugar free,” which mean ½ gram of sugar or fat in a serving

For “low cholesterol,” you’ll find 20 milligrams or less of saturated fat per serving
“Low sodium” has 140 mg or less of sodium
“High in” designates an item having 20% or more of the “Daily Value” of a certain nutrient or vitamin per serving
… and in between the “highs” and “lows,” you’ll find the term “Good source of,” which means the product provides at least 10-19% of the “Daily Value” of a certain nutrient or vitamin per serving

There’s a lot of details to remember – too many, it seems, to bother looking at when you’re rushing home from the supermarket to feed your kids, complete chores, pay bills, head for a workout for instance. Instead, pick a quiet moment or two at home when you’re not in a hurry and do some light reading. Choose a few items like cereal, granola bars, or a treat like ice cream and flip through the food labels you see. Read carefully and you’ll learn what to look for when you’re making important choices for your health.

LINKS & RESOURCES:

“The Basics of the Nutrition Facts Label,” eatright: Academy of Nutrition and Dietetics, December 8, 2017, https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-label, accessed April 2019.

Durish Mozaffarian and Diyi Shangguan, “Do food and menu nutrition labels influence consumer or industry behavior?” STAT, February 19, 2019, https://www.statnews.com/2019/02/19/food-menu-nutrition-labels-influence-behavior/, accessed March 2019.

“Serving Size vs Portion Size: Is There a Difference,” eatright: Academy of Nutrition and Dietetics, December 18, 2017, https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference, accessed April 2019.

“Understanding food nutrition labels,” heart.org, March 6, 2018, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels, accessed March 2019.

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

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

Idaho’s own Ian Hosek comes on the Spartan Up Podcast to discuss how he coaches people of all backgrounds and abilities. He also talks about getting a coach himself to help his mental game. Ian gives a few specific workouts which will help the new runner take on a Spartan Sprint.

LESSONS:
Running power translates to lifting power.
Do deadlifts for help with tire flip an atlas carry.
If you are brand new, try the Spartan Sprint.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Ian Hosek on Instagram https://www.instagram.com/ocr_hosek

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

© 2019 Spartan

Are you in it for the long game? The long haul? Many Spartans have spoken about the patience and the undaunting work ethic and determination it takes to get a taste of success let alone get to the top. Our fearless leader Joe DeSena recently made an Instagram Story on this. Gary Vaynerchuk says this on the regular, and of course, ask any Spartan Racer if they out of the blue started winning races. NO. You gotta be it in for the long game if you want to get to the top.

As they say, Every overnight success story has a 10 year history (at least)!

LESSONS:

Did you know Rodney Dangerfield got involved with comedy as a young kid but he did not start building momentum until his late 40s! That’s 30+ years of struggling and never giving up!
To stay motivated, it’s important to look at short term goals such as this week, this month and this year. But also, look at the BIG picture, the 3, 5 and next 10 years.
Be ready to pivot your course of action, but don’t quit!

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

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

© 2019 Spartan

Often, we take on a lot. More than we should maybe. We say YES to things we only feel lukewarm about and we nod our heads to things we would rather shake them to. The thing is, if we are saying YES to everything then it’s difficult to really tease apart what matters to us and we can end up being resentful of our own inability to set firm boundaries. Sometimes we have to set a firm NO so that we can have even firmer YESES down the road. When you set a firm NO, when you pass on something that you know in your heart isn’t right for you, you make yourself available to other things down the road that you feel strongly IS right for you.

LESSONS:
Setting a firm NO makes you more available to better YESES down the road.
Ask yourself: What am I saying YES to that I really need to be saying NO to?
Remember, saying NO to someone is not a personal attack. It is an exercise in setting boundaries and giving yourself permission to be firm.

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

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

CREDITS:

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

© 2019 Spartan

Kelly is a self made wellness guru, founder of Be Well by Kelly, who based her premise on a simple concept - design your plate with the fab four: protein, healthy fats, fiber and leafy greens. See how she took what started as a side hustle between her day job to becoming one of the most recognized nutritionists to the superstars. Learn what your cravings are really telling you and a bit of science behind what will make you “Be Well” & Spartan strong. Bonus is Courtney De Sena joins our “fab four” crew this week as the guest host!

LESSONS
Cleanse the extra clutter in your life - work to minimize your “stuff”
Learn the science of health to be self motivated
It takes knowledge to make wellness a lifestyle
Design your plate to have protein, fiber, healthy fats & leafy greens
If your passionate about something- start a side hustle!
Push forward every single day
Work out hard & meditating are modalities for relaxation

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS
Be Well By Kelly https://bewellbykelly.com/
Kelly’s newest book “Body Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom (The Body Love Series)” https://www.amazon.com/Body-Love-Every-Kelly-LeVeque/dp/0062870807

TIME STAMPS
0:00 Joe De Sena, Sefra Alexandra, Johnny Waite & Guest Host COURTNEY DE SENA ! Introduce this week’s episode
1:33 Tiger Balm Active intro
1:58 Interview with Kelly begins with her upbringing
3:30 Learning to be resilient
4:30 A large family & learning the hustle
6:30 The lightness of minimalism
8:00 Learning the science to self motivate
9:00 Tiger Balm Active Break www.tigerbalm.com/us
12:00 Be Well By Kelly- starting it as a side hustle
13:30 A unique way of getting a book deal
15:00 What cravings really are
16:30 designing your plate with the fab four
18:30 get rid of the sugar
22:20 The panel with guest host COURTNEY DE SENA discuss Kelly’s tips.
27:00 Tiger Balm Active close

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Johnny Waite & Guest Host COURTNEY DE SENA !
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

“Don’t talk about it, Be about it.” ~Even-Esh

“Let your actions speak so loudly, that I cannot hear your words.” ~ Ralph Waldo Emerson

Zach Even-Esh talks about how this manifests in a coaching environment with his athletes in the gym.

I like to use it not only to drive me forward with action, but to also help manage my expectations of others. It’s so often we are told one thing or another by someone who could either be trying to ‘sell’ you, has low or distorted self-awareness, is confused or no idea, etc. If we always put full stock in their words we are likely to be much less satisfied with any results.

Proof is in the effort of action. When someone tries to convince you they intend to do something or be something, nod and then observe. It’s the actions taking place (or that are absent) that will measure the true authenticity.

LESSONS:
Look for activity that you would expect to see if intent were pure
Train yourself with a do not say attitude
When someone is always telling you about what they are going to do, it’s more likely that it never will. Otherwise, it’d already be happening.

LINKS:

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

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

CREDITS:

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

© 2019 Spartan

Matt B. Davis talks to “Air Force” Ken Corigliano - Ken has been obstacle racing since 2012 and is currently serving in the U.S. Air Force as a Major. He uses military training and obstacle racing as a basis for a mindset of embracing challenges and learning from failures.

LESSONS:
Obstacle Course Racing builds character.
Connect with adversity and embrace the challenge.
Failure can make you better or worse.
Take small steps with family when enrolling them in a fit lifestyle.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Air Force Ken on Instagram: https://www.instagram.com/airforceken/

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Jeff Marier (@ocrvideo)
Editing: Heather Knox

© 2019 Spartan

The Bataan Memorial Death March is, as they say more than just a marathon… it ‘honors the thousands of heroic service members who defended the Philippine Islands during World War II, sacrificing their freedom, health, and, in many cases, their very lives.’ Joe, Colonel Nye, Sefra Alexandra, Erica Walker, Marion Abrams and Command Sergeant Major (Retired) Frank Grippe embarked on a sojourn to honor the men that exhibited true grit to their bone marrow. The 26.2 mile ruck through the White Sands Missile Range brought with it sweat, crippling dehydration, pain so excruciating it caused dry retching… yet in comparison to what these veterans had been through (as told by Death March Survivor Dan Crowley on Spartan UP! Podcast Episode 229) this was just a walk in the park. Walking alongside OEW, thousands of men women and children- our frame of reference was once again shifted. What the body can endure is extraordinary and the experience of rucking through the gorgeous yucca-clad landscape with beans on head, smiles on face and laughter in the belly- once again proved that friendships are only made stronger when you get comfortable being uncomfortable.

Lessons:

· Colonel Nye dehydrates faster than a camel drinking saltwater
· Joe needs a backpack sponsor
· Erica Walker needed a walker at the airport
· Marion secretly ran more than all of us with more weight
· Frank Grippe needs to buy a scale
· Sefra should get sponsored by Goya
· The men that survived and died in this march should never be forgotten

If you haven’t experienced performance anxiety yourself then most likely you know someone who has. Performance anxiety is common and its intensity can span across the spectrum. Although dealing with performance anxiety can sometimes feel like a hopeless feat, there are actually some pretty effective strategies that can help you learn to manage the worry you feel in the face of public performance.

First, remembering that the individuals around you - whether out in the crowd or on the race course - are just people; people who have struggles, who live and breath just like you. They are just humans! So being afraid of them or their judgments won’t serve you and certainly won’t serve your performance. Second, remember the preparation that it took for you to participate in whatever event you’ve got on the table. Use a mantra that can help you call up your level of preparation and remind yourself that you’ve got this! And lastly, predict your success in the future through using a visualization. When we visualize and use mindful practices to envision our success, we are more likely to behave the way we feel - which is more confident!

LESSONS:
Performance anxiety is a common struggle that you can experience in different arenas and with varying levels of intensity.
Using strategies to help you push through performance anxiety will serve you in learning to manage the worry you experience.
These three concrete tools (the three Ps) can be used to help you reduce your anxiety:
Remember that your audience or peers are PEOPLE just like you!
Call up your PREPARATION and use a mantra to remind yourself that you are more put together than you feel.
PREDICT your success in the future through visualization and mindful practices. Envision yourself with a win!

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

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

CREDITS:

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

© 2019 Spartan

How do you create a corporate culture that allows people to live their best lives? Based off the principles that Lonnie observed in his father, the famous red shoe wearing wrestler Moondog Mayne - he created a philosophy that helps spread positivity in the workplace. Lonnie is an expert aggregator and motivator of brilliant minds, this week you will learn what it really means to walk a mile in someone else’s red shoes!

This episode of Spartan Up is brought to you by DNAfit. Get personal with your race training and nutrition by unlocking the power of your genetics. Save 20% off your test at https://www.dnafit.com/spartan/

LESSON
At the center of every accomplishment is amazing people
Implement a holistic approach in business
Self-awareness is key
Find a community that holds you accountable
Put yourself out there and really live
Empower people to do their best work and live their best life

LINKS
https://redshoesliving.com

TIME STAMPS:
0:00 Joe De Sena, Sefra Alexandra, Colonel Nye & Guest Host Ret. CSM Frank Grippe introduce this weeks interview
1:25 DNAFIT.COM/SPARTAN for 20% discount
1:53 Interview begins
2:15 Moondog Mayne
4:50 Living your best life
6:30 SPARTAN X Leadership : The Spartan Way
8:05 DNAFIT.COM/SPARTAN Break
12:00 Red Shoes Living philosophy
14:00 How do we keep people engaged?
16:00 Positivity and self awareness are key
18:00 Joe De Sena, Sefra Alexandra, Colonel Nye & Guest Host Ret. CSM Frank Grippe discuss Lonnie’s interview and how to integrate the Red Shoes principles into your life
22:50 DNAFIT.COM/SPARTAN close

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Colonel Nye & Guest Host Ret. CSM Frank Grippe
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Let’s be more cautious about always over-prioritizing Safety above everything else.

Using the phrase “Safety First” as a default teases us to not engage in the critical conversations revolving around risk assessment, risk mitigation, and risk acceptance. It feeds risk aversion and zero defects mentality. It can create mindless procedural automation. And, it can also create the exact hesitation that leads to increased danger or threat.
I like to tell my loved ones to “Be Smart” not “Be Safe”. I feel it implies much more and automatically includes the elements of safety consciousness.

LESSONS:
Without Risk, there can be no Reward.
Appropriate Risk
Being smart includes the elements of reasonable risk and safety.

LINKS:

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

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

CREDITS:

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

© 2019 Spartan

What Is Mental Flow: A State Of Self-Motivation
Do you remember the last time you completely focused on a task that was both challenging and satisfying? It may have happened during your last a long race (Sprint, Super, or Beast), or listening to an intense piece of music, or while you were solving a crossword puzzle. What do those moments have in common? They may have been times when you experienced “flow.” What is it? How to achieve it?

WHAT WE TALK ABOUT

Getting into “flow” (which is similar to what athletes call “the zone”) not only feels great, it has a great halo effect, too. One study shows that people who experience flow get positive after-effects – feeling more productive, creative and happy – for almost three days.

So how do know you’re in the flow? And how can you increase your chances of getting into it?

Here are some signs. The most common one is losing awareness of yourself and losing track of time. This is tightly connected with being completely focused on whatever task you’re doing and feeling completely in control over the requirements of that task as well as its outcome.

But that feeling of control doesn’t mean that the task is easy. You have to “earn” that feeling of flow. If the task is too easy, then it doesn’t require concentration. In contrast, when the task is too hard, your focus can be disrupted because you don’t feel in control. It’s that sweet spot in between. But even then, you can break down a difficult task into smaller parts that are easier but still require focus to master (like when an art student might give up on doing a whole portrait quickly and just focus instead on getting the eyes of the subject just right.)

So, it’s cool to be in flow, but how can you increase the chances of getting there?

Whether it’s a mental or a physical task, you can do three things to improve the chances of getting into flow.

1) Get the clutter out of your brain. This means putting tasks in order and making sure your responsibilities are all under control for the moment.
2) Stop interruptions. That means not letting little things interrupt you (like checking emails and texts) and procrastinating tactics like starting some big project at home that can easily be scheduled for another time.
3) Get calm. Hunger, thirst, and random noises can all make claims to our attention. Eat a snack, drink some water, and put on some music that might help you concentrate.

While for many people, experiencing “flow” may be a rare occurrence, you can (and should) practice achieving flow – in little ways as well as big. The more you practice, the more you’re likely to get there.

KEY TERMS & IDEAS

Flow is the “temporary psychological merger of the person with the activity” (Amabile). It is a product of (as well as a platform for) sustained focus to complete an activity. That activity involves some challenge that requires concentration, but it neither too easy nor too hard. There are ways to prepare yourself and your surroundings to increase the chances “getting in the zone.”

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Alayna Kennedy, “Flow State: What It Is and How to Achieve It,” Huffington Post, April 5, 2016, https://www.huffingtonpost.com/alayna-kennedy/flow-state-what-it-is-and_b_9607084.html, accessed January 2019.

Teresa M. Amabile, et al., "Affect and creativity at work," Administrative science quarterly 50.3 (2005): 367-403, https://pdfs.semanticscholar.org/37e6/1bf9382d80aa6640a1d6be8d12652319201d.pdf, accessed January 2019.

Chistine L. Carter, “3 Steps to Finding Your Flow,” Psychology Today, September 9, 2015, https://www.psychologytoday.com/us/blog/raising-happiness/201509/3-steps-finding-your-flow, accessed January 2019.

Melli O’Brien, “How to Enter the ‘Flow State’ Any Time: Four Simple Steps,” Melli O’Brien (blog), https://mrsmindfulness.com/how-you-can-enter-mindfulness-in-4-simple-steps/,
accessed January 2019.

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

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

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

© 2019 Spartan

This week's Spartan Athlete host Matt B. Davis talks to Faye Morgan. She was a gymnast and spent time in the Marines. Now, she is a mom of 4 and a Spartan Pro. She talks about how she conquers obstacles and finds time to train, and how she thinks about an athletes unique strengths and weaknesses.

LESSONS:
You can’t just rely on speed anymore as a Pro racer.
There are multiple ways to attack obstacles.
You can train in smaller chunks of times.
Once you start small, you can build up your training over time.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Faye Morgan on Instagram: https://www.instagram.com/fayemocr/

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

© 2019 Spartan

Experiencing painful emotions is a part of life that we cannot avoid. But we try to through various types of numbing mechanisms. This could be anything from alcohol to drugs to food to over-exercise to gambling to social media. We are pretty proficient as a society in wiggling our way around uncomfortable feelings and moving towards either a numbing position or something more comfortable. But if you are looking to toughen up your mind and improve your performance in life, learning how to manage painful emotions is going to get you much further than numbing.

LESSONS:
Painful emotions exist for everyone and working to manage these emotions can build a healthy level of resilience and tolerance skills.
Work on observing the painful emotion, acknowledging that it exists, and then ride the wave, trusting that there will be a peak but there will also be a lull where you can catch your breath.
Remember, you are NOT your emotion. Being angry does not mean you are an angry person. And being sad doesn’t mean you are a depressed person. It just means that you are experiencing those emotions.

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

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

CREDITS:

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

© 2019 Spartan

World famous for his physique and his “Insanity” workouts, Shaun T has graduated from teaching healthy body to teaching healthy MENTALITY. His superpower is getting uncomfortable - the more uncomfortable he is, the more he is learning and growing. Shaun T tells Spartan founder Joe De Sena how he has spent his life confronting issues and resolving them with “truth, trust and transparency” and moving forward with “passion, power & persistence.” True strength is in vulnerability, honesty and letting your emotions come forth.

LESSONS:
Fit doesn’t have a size it has a mentality
When people deny the truth that’s when turmoil begins
Life is a journey not a destination
Accept who you are
Visualize what you want
You can’t control the future but you can control your experience
Confront yourself first - honesty leads to betterment
Let your emotions out - connect to the feeling
Be in dialogue with your food
The more you know the more you grow

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS
Shaun T shauntfitness.com/safespace
Shaun T on Facebook FB.com/shauntfitness

TIME STAMPS
00:00 A moment of truth
00:20 Joe, Col. Nye, Dr. Johnny & Sefra introduce this weeks interview
1:40 Interview begins: T for Transformation
3:30 Running through a Spartan Race
6:00 Fit mentality
7:00 A difficult childhood
8:00 Not being a victim
9:00 Working hard
9:40 Tiger Balm Active https://www.tigerbalm.us
10:55 Interview returns: how to not spiral into a dark place
11:30 Using visualization
12:15 Controlling the experience
13:15 “Telling yourself” first
14:15 Who are you surrounding yourself with?
15:45 Honoring your emotions
17:30 Talk to your food
19:00 Passion, power & persistence
20:00 The more you know the more you grow
21:45 Joe, Col. Nye, Dr. Johnny & Sefra discuss this weeks interview
26:22 Tiger Balm Active https://tigerbalm.us/

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Colonel Nye & Dr. Johnny Waite
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

When I find myself getting frustrated, struggling with events or life, being disappointed by others or my expectations it’s usually because I’m investing too much emotional energy in the area of interest. Or, not enough energy in the area of control.

When we find ourselves going down the emotional or irrational mind path we need to create a trigger to get us back into rational and process oriented mode. This is where the area of control can come into play. Control what you can control and identify what it is you might be overlooking that is in your control. Once you’ve gotten practiced at that, start looking at this area of influence where you can really get ahead of the curve on control and interest.

LESSONS:
If you can’t control it, why are you trying to?
Spending time controlling and influencing the things you can shouldn’t leave much time/energy left on trying to do the same for what is interesting.
When you find yourself going emotional it’s time to reset by focusing on what you can control and accepting what you can not.

LINKS:
7 Habits of Highly Effective People ~Steven Covey
https://www.franklincovey.com/the-7-habits.html

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

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

CREDITS:

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

© 2019 Spartan

Ginseng has recently gained popularity for those looking to get an extra edge on the job, or to improve daily focus. It also has rejuvenating qualities that can support an increase in energy.

There are two main varieties of ginseng, American and Asian (Korean) that have slightly different benefits, so talk to you doctor to make sure you’re taking the appropriate one for your needs.

In addition to its well-known energy-boosting potential, here are three other reasons to use ginseng:

1: Stress Relief
After incorporating ginseng into their diets, people taking American or Asian ginseng recorded a drop in stress and have also reported an enhanced feeling of well-being. Several studies have also measured ginseng’s effect by a self-reported increase in quality of life and improvement in mental acuity.

2: Immune Health
Ginseng offers a natural remedy to help maintain a healthy immune system and keep away the sniffles during cold and flu season. By enhancing resistance to illnesses, the extract from ginseng roots, stems and leaves provide a defense against various infections. A clinical study conducted in 1996 revealed that patients who received ginseng had a lower incidence of influenza and colds, higher antibody titers (levels), and higher natural killer cell (immune) activity levels.

3: Weight Regulation
If your blood-sugar levels are too high, your body cannot break down fat. American ginseng has been shown as an effective blood-glucose modulator that can lower blood sugar levels in diabetic and non-diabetic patients.

One important thing to remember, ginseng can thin your blood. If you take any kind of blood-thinning medication please check with your health provider before adding this herb to your diet.

Ginseng’s herbal properties and nutrient-rich composition can make it a great addition to your health routine. It can be taken as a supplement or capsule, but an easier approach is enjoying it as an herbal tea or adding ginseng root or powder to drinks on a daily basis.
--

American Ginseng: “The aromatic root of the perennial herb Panax quinquefolius, native to eastern North America. American ginseng, used in Chinese traditional medicine and available as a nutritional supplement, is classified as an adaptogenic herb with multiple effects, many of which are regulatory in nature.” See National Cancer Institute, “Ginseng,” NCI Drug Dictionary,
https://www.cancer.gov/publications/dictionaries/cancer-drug/def/american-ginseng, accessed January 2019.

Asian (Korean) Ginseng:
“Asian ginseng is native to the Far East, including China and Korea, and has been used for health-related purposes for at least 2,000 years. The terms red ginseng and white ginseng refer to Asian ginseng roots prepared in two different ways.” See National Center for Complementary and Integrative Health, “American Ginseng,” National Institute of Health, https://nccih.nih.gov/health/asianginseng/ataglance.htm, accessed January 2019.

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Robert Sanders, “Researchers find out why some stress is good for you,” Berkeley News, April 16, 2013,
https://news.berkeley.edu/2013/04/16/researchers-find-out-why-some-stress-is-good-for-you/, accessed
January 2019.

Seungyeop Lee and Dong-Kwon Rhee, "Effects of ginseng on stress-related depression, anxiety, and the hypothalamic–pituitary–adrenal axis," Journal of ginseng research 41.4 (2017): 589-594.

F. Scaglione, et al., "Efficacy and safety of the standardised Ginseng extract G115 for potentiating vaccination against the influenza syndrome and protection against the common cold [corrected]." Drugs under experimental and clinical research 22.2 (1996): 65-72.

Sun Young Kim et al., "Effects of red ginseng supplementation on menopausal symptoms and cardiovascular risk factors in postmenopausal women: a double-blind randomized controlled trial," Menopause 19.4 (2012): 461-466.

Hyeong-Geug Kim et al., "Antifatigue effects of Panax ginseng CA Meyer: a randomised, double-blind, placebo-controlled trial," PloS one 8.4 (2013): e61271.

Andrew Scholey et al., "Effects of American ginseng (Panax quinquefolius) on neurocognitive function: an acute, randomised, double-blind, placebo-controlled, crossover study," Psychopharmacology 212.3 (2010): 345-356.

J. T. Xie et al., "Ginseng berry reduces blood glucose and body weight in db/db mice," Phytomedicine 9.3 (2002): 254-258.

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

© 2019 Spartan

Kevin Gillotti talks with Ashley Heller, Kaci Monroe, Emilee Smith about what it takes to race together as a team & the nuances and considerations before a race, and out on the race course, and building a team & working with others to get the job done.

TAKE AWAY POINTS:
Consider your teammates across several criteria beyond just friends
Be sure to train together as a team
Know each teammates strengths & exploit them
Have a strategy, but be fluid

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FOLLOW SPARTAN UP AND KEVIN G
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
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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

Sometimes, as Spartans, we get so caught up in doing more, that we actually work ourselves into the ground. That maximal work pushes you into the red zone. Here’s how to work smarter, not just harder!

LESSONS:

Identify what you are taking too far (fitness, work, nutrition, etc) to the point that things are actually working against you.
Learn from your mistakes and, most of all, learn from the mistakes of others.
Are you being productive or just busy?
Remove the time wasting activities in your life.
Focus on the result producing, productive things you do!

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

SUBSCRIBE:

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

Insecurities can pop up at any time. We all have them and some of us use certain strategies to keep them at bay. One insecurity that can rear its ugly head, especially when we are in a group setting, is that around contribution. Sometimes we may hear our inner critic exclaim, “you’ve got nothing to contribute. Be quiet.” Typically, this is stemming from a fear of rejection or judgment. Working to fight off this insecurity can be hard but it’s essential to do so because we ALL have something to contribute. No, not in all situations or in all arenas. But we were all made to contribute to this world and it’s important to operate from this position so that your mind and self-esteem remain as healthy as possible.

LESSONS:
Remember, you are vital to the web of the world and positive affirmations can help you internalize a more stable and healthy sense of self.
Work on reminding yourself that what you have to contribute may impact those around you and the absence of your contribution could be felt as well.

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

CREDITS:

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

© 2019 Spartan

He was a sick young kid who went from doctor to doctor looking for a diagnosis, finally realizing to truly find a solution he would have to become a Doctor himself. Hear his take on fasting, saunas, cold showers and the best food to start the day. His holistic solutions are a hybrid of Functional medicine, Ayurvedic medicine & genetics that uses state of the art lab testing to guide holistic and traditional treatments. Listen to your gut Spartans!

LESSONS
Understand your digestive system & rebuild your gut
Don’t discount traditional medicines
Tailor your diet and treatment to your unique needs
Manage your eating window
Fasting for rest, recuperation & rebuilding
Relaxation is vital for balance

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS
https://stephencabral.com/

TIME STAMPS:
0:00 Joe, Col. Nye & Sefra introduce the interview
1:40 Tiger Balm Active
2:10 Interview begins with Stephen Cabral at Fenway
3:00 Diagnosing a chronic medical condition
4:00 Turning to alternative medicine practitioners
5:45 Looking to the digestive system for answers
7:30 Functional medicine, Ayurvedic medicine & genetics.
8:50 Deficiencies & toxicities
10:20 Sefra and Col. Nye talk about Tiger Balm Active
11:35 Interview with Stephen Cabral continues after some Spartan Tea
12:45 Human energy cycle based on daylight
14:00 The “Recovery Week”
15:20 Saunas effectiveness
18:00 Benefits of fasting
19:00 Balance is key
20:45 Mobility & flexibility key
21:25 Joe, Sefra and the Colonel discuss how to integrate lessons learned into your daily routine
26:45 Tiger Balm Active

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Sefra Alexandra, Colonel Nye (Johnny Waite directing Spartan Malaysia)
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Our attitudes on how we approach or what we define winning as sets the stage for success across all endeavors.

Winning is putting points on the board until the very last second. Being so driven that you constantly seek ways to do better, push harder, find more, etc…

This is my attitude towards winning, it does not ever change per scenario or circumstance. Sportsmanship, Tolerance, Balance come into place on the situational level. But never be confused about the mindset that values WIN vs win.

LESSONS:
You have one life, how many points are you going to put on the board?
14-13 is a ‘good enough’ mentality.
Winning is about Max Effort

SUBSCRIBE:
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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

Just when you thought you knew all the reasons why exercise is good for you, a new scientific discovery gives us yet another one. Today on Spartan Health we’re going to talk about something called “brown fat” or “good fat.”

WHAT WE TALK ABOUT

Recent research has found some possible explanations for why a substance called “brown fat” can actually increase your metabolism. Its beneficial qualities have motivated some people to call it “good fat.”

But before we get too deep in the scientific weeds, let’s make a distinction between brown fat and it’s far better-known cousin, white fat.

White fat is the fat most people think of when they’re focused on losing weight and is used mainly for energy storage in the body. It’s also an efficient insulator and helps to prevent the body from losing heat.

Now to “Brown fat.” Its color is different from white fat because it contains a large number of mitochondria (energy structures in your cells that have high iron levels). This type of fat can actually produce heat on its own by a process called “non-shivering thermogenesis.” Not surprisingly, it’s particularly prevalent in human babies and hibernating animals – which both need to produce heat without exercise.

Until recently, it was thought that brown fat was pretty much a non-factor in adult human health; however, the latest research has shown a more important role of brown fat than was previously understood (because it does make up a small amount of all adult fat stores).

So what’s the magic of brown fat during exercise? Contrary to what people might think, exercise does not activate brown fat to somehow burn calories or to take up energy that comes from fat or carbohydrates.

Instead of burning up calories itself, brown fat increases metabolism by becoming a signaling device to the muscles; it actually triggers a muscle to take up more fatty acids to use as fuel. Brown fat is part of an array or group of metabolic tissues that communicate with one another and enable muscles to perform their functions during exercise.

This signaling from brown fat is also what happens during cold exposure where it can help produce heat. But now, we know that brown fat is also useful in its role in raising the body’s metabolism.

So we know that exercise may burn your white fat, but, at the same time, it helps brown fat regulate the functioning of your muscles during exercise – especially how to use (and burn up) energy. Pretty cool stuff.

KEY TERMS & IDEAS

Brown fat’s importance in the consumption of calories in adults has only recently been recognized. Its main importance lies in its function as a conduit of communication with a network of cells that “tell” muscles to take up fatty acids as fuel.

White fat. Unlike brown fat, white fat have far fewer mitochondria and blood vessels than brown fat and is made up of just one substance (a lipid droplet) that is clearer than brown fat – thus having a “white” appearance. It’s involved in storing energy for the body as well as insulation.

Brown fat: A fat that gets its coloration from many iron-rich mitochondria in it. It’s involved in helping to create heat without movement in the body, which is needed for hibernating animals and human babies.

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Misti Crane, “Study links ‘good’ brown fat and exercise,” Medical Press, May 1, 2018, https://medicalxpress.com/news/2018-05-links-good-brown-fat.html, accessed January 2019.

Patrick Seale and Mitchell A. Lazar, "Brown fat in humans: turning up the heat on obesity," Diabetes 58.7 (2009): 1482-1484, http://diabetes.diabetesjournals.org/content/diabetes/58/7/1482.full.pdf.

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

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

© 2019 Spartan

After a solid 2018, Timmie Brann is on the Spartan Pro Team for the first time in 2019. She talks about opening a gym that allows her to help people of all levels. Her gym gives people the opportunity to try a lot of different things. She also discusses why she is an OCR nerd, and keeping her race day look on point.

LESSONS:
If you want to race fast, train fast.
Try a variety of things in training.
Race day look is everything.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Timmie Bran on Instagram https://www.instagram.com/timmiebrann
Timmie’s Gym https://www.rutcamp.com/

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

© 2019 Spartan

Bringing you some fire from a Teddy Roosevelt book in today’s episode! This book is a reminder that our work is a gift. It is something we GET to do, not something we HAVE to do.

LESSONS:

Reconnect with WHY you started working the job you currently have.
Find the deeper meaning behind your work.
The deeper meaning might be as simple as your job giving you the ability to put food on the table.
Take pride in your work!

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

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

© 2019 Spartan

Imposter syndrome is something we all struggle with from time to time. It occurs when you doubt your own contribution and experience yourself as fraudulent in any given situation. No matter how common this way of thinking is, however, it’s not healthy and if you don’t build resilience around it, your self-esteem can suffer. It’s important to catch yourself when you engage in such thinking and work to challenge the inner critic that is looking to capitalize on your self-doubt.

LESSONS:
Imposter Syndrome: the experience of believing yourself to be fraudulent or having significant doubt about your contribution.
If you experience imposter syndrome, ask yourself, How does this way of thinking serve me?
Make sure you are telling your closest friends when you experience this so they can provide empathy and help you work to fight it.

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

CREDITS:

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

© 2019 Spartan

Pete Tanzilli, a police officer shot in left hip in the line of duty, faced chronic physical issues from the incident, he speaks with us just before taking on his first Spartan Race with the Task Force Sentinel / OEW team. Chris Thorp has served in many uniforms, from EMT to Police Officer. As a public servant he’s had to deal with many tragic and difficult situations. In a small gesture of gratitude he created a patch to say thank you, that small gesture lead the way to Task Force Sentinel - the law enforcement branch of Operation Enduring Warrior. Learn to take on an attitude of gratitude and always help to inspire others - no matter your situation.

LESSONS
Take control of your situation
Extend gratitude to public servants
Take one step at a time & keep stepping
Reach out- knock on a door
Be an inspiration to others

LINKS
https://www.enduringwarrior.org/

TIME STAMPS
0:00 Charlie Brenneman, Col. Nye, Doctor Johnny & Sefra introduce the interview
1:30 interview begins with Colonel Nye and Chris Thorp at West Point
3:30 How people treat you can depend on your uniform
4:30 a patch to thank you
6:15 Operation Enduring Warrior - earning your mask
10:00 take that one more step when it seems impossible
13:00 dealing with the daily traumas of service in family life
15:07 Marion introduces “Spartan Trail Talk” with Charlie Engle & Luis Escobar https://apple.co/2IlA9k3
16:30 Running Bad Water & secrets of hydration…
19:45 Interview returns with Pete Tanzilli before his first Spartan Race
21:15 inspiring & motivating others in their recovery
24:00 Charlie Brenneman, Col. Nye, Doctor Johnny & Sefra discuss what they learned

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Johnny Waite, Sefra Alexandra, Colonel Nye & guest host Charlie Brenneman

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Perfection is a wonderful ideal. But when we take it out of balance it can stagnate efforts and become an impediment to the essential action of ‘start’.

If we keep in mind that the ideation and planning phases that are only equal parts to the phases of rehearsal, execution, follow up, assessment, redesign & reiteration we might allow ourselves to just build momentum by getting started. You will spend more time stuck in trying to design perfect than you will by executing and staying invested in learning and redesigning on your path to achievement.

How many times have we started something only to realize that all the anxiety in preparation over trying to get it just right was wasted because through action we’ve found a better appreciation of a standard we thought we originally had?

What we aren’t saying is to be reckless, that planning isn’t purposeful, or we should leap twice then think once.

LESSONS:
Go for it, forgive yourself so long as you are invested in assessment & refinement
80% now & aggressive beats 100% too late every single time.
The better part of perfection is found in the commitment to learn and adapt.
The perfect plan never survives 1st contact.

SUBSCRIBE:
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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

One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. Here are five easy ways to improve your chances for restful sleep.

WHAT WE TALK ABOUT

Number 1: You’re Using Electronics Right Before You Fall Asleep
We’ve all done it – spending minutes or even hours scrolling through social media before bed. Researchers have found that people who used electronics before bed saw a significant reduction of melatonin in their body, a chemical that regulates our body’s sleep patterns. The decreased levels of melatonin in their bodies made it harder to fall asleep. Replace your phone with a book or newspaper for a much better bedtime ritual.

Number 2: You’re Drinking Caffeine Within 3 Hours of Sleeping
Caffeine is a stimulant that can make it hard for you to fall asleep, so try to make your last cup more than three hours before bedtime. If you’re looking for a warm drink before bed, many herbal teas like chamomile can help you relax and reduce stress right before bed.

Number 3: You’re Eating Right Before You Go To Bed
Always try to finish eating at least three hours before bed. Why? Eating increases your blood sugar and insulin levels, which in turn makes it much harder for you to fall asleep.

Number 4: Your Bedtime Is All Over The Place
If some nights you go to bed at 2 am, and other nights you go to bed at 9 pm, your body’s circadian rhythm isn’t syncing up. By having a consistent bedtime, your body gets used to falling asleep and waking up at the same times, which can make you more alert in the morning. A good solution: try to go to bed at the same time every night!

Number 5: Your Bedroom Is Too Warm
While sleeping, your body temperature naturally begins to dip. Sleeping in a room that is more than 68 degrees can make it much harder for your body to fall asleep. If it’s too hot, you’ll be battling with you covers all night.

In short, pick a time to go to sleep, wind down before that time, and don’t let distractions like eating or talking on the phone get in the way of winding down. You’ll likely wake up rested, recharged and ready for the day ahead!

KEY TERMS & IDEAS

One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. These habits are easy to change. In this podcast, we look at six bad habits that many people fall into.

Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle.

Deep sleep is a time of nearly complete disengagement from the environment (Psychology Today).

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Yong Liu, "Prevalence of healthy sleep duration among adults—United States, 2014," MMWR. Morbidity and mortality weekly report 65 (2016), https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm?s_cid%3Dmm6506a1_w,
accessed January 2019.

“Is Your Smartphone Ruining Your Sleep,” Sleep.org, https://www.sleep.org/articles/is-your-smartphone-ruining-your-sleep/, accessed January 2019.

Harvard Medical School, “8 Secrets to a Good Night’s Sleep,” http://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep, accessed January 2019.

Amanda MacMillan, “20 Things You Shouldn’t Do Before Bed,” health.com, https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed, accessed January 2019.

John Cline, “The Mysterious Benefits of Deep Sleep,” October 11, 2010, psychologytoday.com, https://www.psychologytoday.com/us/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep, accessed January 2019.

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

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

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

© 2019 Spartan

We learn a little about Spartan Pro Team racer Ryan Kent. He talks about his running background, how he trains during the offseason, and finding a balance between strength and speed. He also has some tips for larger runners.

LESSONS:
Stay consistent for a higher fitness level
Less volume on race week, maintain or increase the intensity
Find things that suit your strengths on each course.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Ryan Kent on Instagram https://www.instagram.com/dr0p_the_hammer/

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

© 2019 Spartan

A long time ago a friend of mine and mentor told me that he kept specific books on his work desk, just so he could see the title. He told me how the title of the book alone would fire him up to do work, to set bigger goals and to get after it.

I remember a book that did it for me was Jump In!: Even If You Don't Know How to Swim by Mark Burnett

Here and there I would flip open the book to a random page and read a page or two. The stories inspired me to think bigger and go bigger. THESE are the types of books you need on your desk!

LESSONS:

Leverage your time. Sometimes just seeing the Title of a powerful book will spur you into action!
Put 3 books on your desk that will inspire you to take action.
Every day, flip open these books and read a page or two. You’ll often find stories and information that drives you to greater heights.

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

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

© 2019 Spartan

We may wish it weren’t true but it is: You can’t control how you feel at any given moment. You CAN however, control your response to how you feel. And you can absolutely learn to control your emotions. When we don’t control our emotions, we run the risk of letting them control us by impacting our choices, decisions, and next moves without our consent. Learning how to control your emotions is a key element of having a tough mind and shifting your mind into the position of driver rather than passenger. The STOPP method is an excellent place to start.

LESSONS:
STOPP method for controlling emotions:
Stop
Take a deep breath
Observe
Pull back and take perspective
Proceed with the next right move
Remember, the more you practice the STOPP method during more even-keeled times, the more likely you are to remember to use it during stressful times.

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

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

CREDITS:

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

© 2019 Spartan

Joe DeSena interviews Charlie Rocket at the Fenway Park Spartan Race.  “CEO Charlie” was successful in business, he managed the artist 2 Chainz to a Grammy! But he found himself overweight and seriously ill with a brain tumor, none of that so-called success mattered anymore. Charlie made a massive pivot from “CEO Charlie” to “Charlie Rocket!” In an honest, human and incredibly energetic and optimistic way Charlie Rocket is sharing his journey. Everyone told him it was impossible, but he’s now a Nike sponsored Athlete. Charlie Rocket is unstoppable, or as he says “I’m on a WINNING STREEAAAK!!” We recorded this interview in November, and Charlie’s been killing it since then!

LESSONS
Call yourself the person you want to become
Believe it’s going to be easy, even through the hard parts
Train like an 8-year old (full of fun!!)
Even water, if it’s still too long, begins to stink!
Walk your walk

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS

Charlie Rocket https://www.charliejabaley.com/

TIME STAMPS
0:00 Joe, Sefra. Col. Nye & Guest host retired Sgt. Major Frank Grippe introduce the episode
1:15 Tiger Balm Active intro
1:45 Interview begins with Charlie Rocket
3:20 Why he became CEO Charlie
5:00 Why he became an athlete
6:45 How he got to work with Nike
9:00 Tiger Balm Active Break
10:15 31 Habits of Healthy Spartans: Who you are when no one else is looking
11:40 Back to Charlie Rocket and Joe Kettlebell (with Spartan Tea)
13:20 “The Life and Death of CEO Charlie”
14:50 What does it mean to train like an 8-year-old
17:10 Joe, Sefra. Col. Nye & Guest host retired Sgt. Major Frank Grippe discuss how to integrate Charlie Rockets lessons into your daily routine
22:35 Tiger Balm Active Close

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Colonel Nye & Sefra Alexandra, Guest host retired Sgt. Major Frank Grippe (Johnny Waite is producing Spartan Races in Asia )
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

If you say you are going to do something, then do it. Not a version of it. Not some approximation. Do exactly it. Not to is to set the new lowest standard or to invite confusion.

Look for those tiny simple things that you might do that create inconsistency with communication and action. It could be using the word ‘try’ or ‘maybe’ when establishing a performance metric. It could be punching the snooze button which suggests you either didn’t really mean what you said or that you can change your tune with your mood. No matter how simple is may seem they are sure foundations for some of the less obvious and more intrusive places you allow dissonance to reside.  

When you find yourself confronted with someone that has trouble with saying and doing, get them to specify measurable factors of performance or action to eliminate confusion or opportunity for disappointment.

LESSONS:

• Do what you Say
• Say what you Mean
• Mean what you Do
• Do what you Mean

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP AND Tosh:

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

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

Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS:

Producer: Marion Abrams, Madmotion,llc.

Host: Brian “tosh” Chontosh

Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Magnesium has some amazing properties for your brain and body. It also makes important contributions to many important processes in the human body.

Two things that many of us have experienced are stress and muscle cramps.

First, let’s look at magnesium and its impact on stress, especially in relation to cortisol.
Cortisol is the body’s principal stress hormone. This hormone helps to keep us alert during stressful moments or emergencies. But when stress becomes chronic, cortisol levels can stay high for too long which can lead to damage a part of the brain called the hippocampus; this damage leads to further creation of cortisol – and even more stress! Luckily, magnesium can help to reduce the ability of the hippocampus to go into overdrive with the production of cortisol.

Second, magnesium has many therapeutic and restorative effects on the brain. For instance, it helps to keep the neurons in the brain healthy by reducing the stimulating effects of calcium and glutamate on neural receptors. A lack of magnesium in the area of cell receptors means that stimulus from calcium and glutamate can increase. This leads to cell damage and even cell death in the brain. Research has also suggested that this mineral can help protect people from falling into periods depression and anxiety after suffering brain trauma.

Third, magnesium is the fourth most abundant mineral in the body and it’s part of many important functions. Keeping magnesium at the right level can help you in so many ways. Since it plays a role in neuromuscular transmission and muscle contraction it is linked (along with some other minerals like potassium and calcium) to muscle cramping when levels are deficient. Things like nerve compression and poor blood supply can also cause cramping so if it’s something persistent and troublesome see your health care provider.

Not many people know this but magnesium is part of every cell in your body. It’s what’s known as a “helper” molecule that is part of biochemical reactions that are happening all the time in human cells. Everything from the movement of muscles to the creation and repair of DNA and RNA involves magnesium.

Although magnesium doesn’t often make the health headlines, it’s presence in all our cellular functions means that it’s a critical component of our overall well-being.

How about some natural ways you can up your magnesium: it’s found in avocados, nuts, lentils, and bananas. Of course there are Mg supplements but I love food as medicine whenever possible.

So keep calm and carry on … by keeping your magnesium at healthy levels.

KEY TERMS & IDEAS

Magnesium is ubiquitous in the body and plays a role in all of the processes of our cells. It also plays an important role in mental health by both reducing cell death in the brain and mitigating the levels of cortisol released by the brain during times of stress.

Cortisol is the body’s principal stress hormone.

The hippocampus “is a small, curved formation in the brain that plays an important role in the limbic system. The hippocampus is involved in the formation of new memories and is also associated with learning and emotions.”

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Franziska Spritzler, “10 Evidence-Based Benefits of Magnesium,” Healthline, September 3, 2018, https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section9, accessed January 2019.

Inna Slutsky et al., "Enhancement of learning and memory by elevating brain magnesium," Neuron 65.2 (2010): 165-177, https://www.sciencedirect.com/science/article/pii/S0896627309010447, accessed January 2019.

Emily Deans, Magnesium and the Brain: The Original Chill Pill,” Psychology Today, June 12, 2011,
https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill, accessed January 2019.

Kendra Cherry, “Hippocampus Role in the Limbic System, verwellmind, https://www.verywellmind.com/what-is-the-hippocampus-2795231, accessed January 2019.

“What is Cortisol?” Web MD, https://www.webmd.com/a-to-z-guides/what-is-cortisol#1, accessed

Lisa Fromm, et al., "Magnesium attenuates post-traumatic depression/anxiety following diffuse traumatic brain injury in rats," Journal of the American College of Nutrition 23.5 (2004): 529S-533S,
https://www.spectracell.com/media/uploaded/0/0e2016839_020fullpaper2004jamcollnutrmagnesium-attenuates-post-traumatic-depression-anxiety.pdf, accessed January 2019.

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

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

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

© 2019 Spartan

Kevin Gillotti talks with John Yatsko, an athlete not often seen on the OCR circuit but one who has the historical results & credentials to put worry into his competitors when he does show up. Kevin & John talk about staying elite level fit while living a nomadic lifestyle.

LESSONS:
Be resourceful
If you are creative & dedicated, you can train anywhere
Be disciplined with your time
Consider phases - mountain, speed, etc.

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

FOLLOW SPARTAN UP AND KEVIN G
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/
Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

© 2019 Spartan

The 4 AM club is something that Cory Gregory runs out of his gym in Ohio. You can create ANY type of “club” & it doesn’t have to be at 4 AM!

LESSONS:

Building a club will build accountability for yourself and everyone else
Pick specific days & times with a group and lock them down for whatever it is you want to improve: fitness, business, sports skills, etc.
Make sure this group of people are people you do NOT want to let down. This will motivate you to always show up, even during tough times

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Follow Zach on Instagram https://instagram.com/zevenesh
Follow Zach on Twitter https://twitter.com/zevenesh
Zach’s STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

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

© 2019 Spartan

For better or worse, life is filled with struggle and challenge. We, as humans, were built with a wide emotional range and often experience a variety of feelings, both joyful and painful ones. Nevertheless, we are bombarded with the message that one’s life goals should be a constant state of happiness; that the pursuit of happiness should trump all. The problem with this goes back to that first sentence, life is filled with struggle and challenge. And it’s normal for us to experience hardship. Good for us in fact. But when we have the misbelief that life should always and only be happy we can end up comparing our current position to a false and manufactured ideal.

LESSONS:

• The Happiness Hoax: Ascribing to the misbelief that life should be all happy, all the time.
• Struggle, challenge, and hardship are a part of life. Stop judging your own position against a false ideal that is impossible to achieve.
• Remember, the struggles that you encounter are there for a reason and are no measure of how capable you are of living a fulfilling life.  

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP AND DR. L:

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

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

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

CREDITS:

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

© 2019 Spartan

The Youngest GM in baseball history, Theo Epstein took the Red Sox to the World Championships after 86 years then did the same for the Chicago Cubs after a 108 years! What techniques did he use to change the culture of his organization? In this interview he explains how he chooses players (it has a lot to do with their mindset and resilience!), his theory on taking and giving credit, and the three things you should do if you want to improve your team culture.

LESSONS
Understand foundational elements of success
Study your mental makeup
Look inwards for motivation
List strengths and weaknesses to make your development plan
Know your foundations to be able to make adjustments
Have a “mirror & window” business/ personal culture
Don’t just talk about the values that you want - demonstrate them
Character & connectedness is key

LINKS

Save $50 on the Misfit Vapor2 with the code SPARTAN50 at www.Misfit.com/vapor2
Misfit Vapor2 is the mudproof, sweatproof smartwach that’s great for Spartans.

TIME STAMPS:
0:00 Joe De Sena, Colonel Nye & Sefra Alexandra introduce the interview
1:05 MISFIT.COM/ VAPOR2 code SPARTAN50
1:35 Interview with Theo Epstein at Fenway begins
4:00 how to turn a team around
6:00 diving into the unknown of baseball to gain insights
8:00 questioning the process after bad outcomes
10:45 creating a vision everyone can buy into
11:35 managing success
14:40 inheriting a team with 100+ year losing record
16:55 MISFIT.COM/ VAPOR2 break
18:30 31 Habits: #13 Carbs are not the enemy
20:30 Interview continues: identifying amazing players
23:20 Changing your frame of reference: manufacturing adversity
30:19 Joe De Sena, Col. Nye & Sefra discuss the interview
36:48 MISFIT.COM/ VAPOR2 close

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Colonel Nye & Sefra Alexandra (Johnny Waite is producing Spartan Races in Asia )
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Highly Competent: know your job, do your job, be quick to develop and eager to assume responsibility. Competence is acquired through training, practice, time under tension, experience - for sure. Let’s just not keep making the same mistakes over and over, being told to do things repeatedly, and be happy with minimum standards.

Low Maintenance: don’t require a lot of special handling or attention. At times, things will come up that need to be handled or addressed in order to not distract us from performing. The key here is frequency. If it is a daily maintenance task to get someone to do their job, then I’m looking for someone with a weekly maintenance cycle. And then, I’m already looking for someone with a monthly cycle, and then a quarterly…

No Drama: we already have enough as it is to get along, understand and appreciate differences, and try to figure out how to lead dozens of different personality/talent patterns. If you like to gossip, invent truth, pass judgment, make gros assumptions too quickly, be over sensitive or take things always personal etc, I’m not convinced you are a good fit to be a part of a great team.

Whatever you expect from others, demand of yourself.

LESSONS:
Do your job; well. Be invested in success.
Minimize the special circumstances you need in order to produce.
Don’t create problems. The world has enough already.

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

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

Today, we’re going to clear up a misconception about muscle and metabolism. It’s become common knowledge that muscle burns so many more calories than fat. If you put on more muscle, the story goes, more calories just burn along with it. So increase your muscle mass! Right? In this episode of Spartan Health we’re gonna’ look into that…

WHAT WE TALK ABOUT

While it’s true that muscle does burn more calories than fat, the importance of this difference may be quite exaggerated. As it turns out, resistance training (which is often the preferred way to build muscle) is important in keeping many of our body’s functions healthy and vibrant … but it’s not best way to lose weight.

Not convinced? Here are some things to think about--

Many studies that demonstrate how muscle mass increases your calorie consumption measure your body’s total metabolic rate as a way to determine how new muscle mass burns calories. But that metabolic rate is a measure of all of a person’s daily activities, not just that of muscle mass.

It turns out that on a daily basis, at the same time your muscles are working, so are other parts of your body – and they’re burning calories, too. Your organs are doing this all day long. Even “fat” is burning calories indirectly by secreting proteins. Almost everything your body is doing outside of exercising is known as your “basal” or “resting” metabolism. You might be surprised to learn that the basal metabolism takes up 60-80% of your body’s total consumption of energy.

So, what are you going to do if you can’t lift yourself towards losing huge amounts of calories through growing muscle? In a word, it’s balance.

1) Watch your calorie intake but don’t binge diet. In general, it’s a simple equation. If you burn more calories than you consume, you’ll probably lose weight. (But there is a catch – binge dieting may result in a permanent shift downwards in your metabolism, so a gradual approach is usually better….)

2) Drink lots of water. Drinking water can suppress your appetite. Drinking water also burns calories, especially cold water (because the body has to heat it up). And water is necessary to burn fat.

3) Have a varied exercise routine. Guess what? That’s exactly what any Spartan Race will do. Weight training is good in this domain, but it’s not the only thing. Daily aerobic exercise is a very efficient kind of movement for burning calories. But make sure to add little things to your daily routine – take the stairs instead of an elevator or walk to the local convenience store instead of using a car. Even “low intensity” activities like working in your backyard can add up on your daily calorie output.

So, in short, how do I weigh in on only weight training to burn calories? It’s not enough. Activities that vary your routine not only prep you for your next race but keeps your metabolism in good form.

KEY TERMS & IDEAS

Building muscle mass is a good way to increase your body’s consumption of calories, but it’s by no means the only way. In fact, if you depend too much on growing muscle as a means to control your weight, you’ll be wasting a lot of effort. Reducing calorie intake in a sensible way while finding various ways to increase your aerobic and daily physical activities will offer the best path forward to losing weight.

Basal metabolism: the energy consumed by the body when at rest.

Metabolic rate: the amount of energy used by the body over a specific period of time.

LINKS & RESOURCES:

Follow Dr. Nada on:
Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Julia Bellus, “Most of us misunderstand metabolism. Here are 9 facts to clear that up,” Vox, September 4, 2018, https://www.vox.com/2016/5/18/11685254/metabolism-definition-booster-weight-loss, accessed January 2019.

Christan Finn, “The Truth about Muscle and Metabolism,” Muscle Evo, https://muscleevo.net/muscle-metabolism/, accessed January 2019.

Jennifer Huizen, “Can water help you lose weight?” Medical News Today, June 28, 2018, https://www.medicalnewstoday.com/articles/322296.php, accessed January 2019.

Alexandra McPherron, et al., "Increasing muscle mass to improve metabolism," Adipocyte 2.2 (2013): 92-98, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/, accessed January 2019.

Ludo Van Etten et al., "Effect of an 18-wk weight-training program on energy expenditure and physical activity," Journal of Applied Physiology 82.1 (1997): 298-304, accessed January 2019, https://www.physiology.org/doi/pdf/10.1152/jappl.1997.82.1.298.

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

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

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

© 2019 Spartan

Kevin Gillotti talks with Kirk Dewindt, a personal trainer (PT), a collegiate All-American in track, a handsomely popular “The Bachelorette” contestant, and a strong & respected member of the Spartan Pro Team about common injuries amongst endurance athletes.

LESSONS:

• Overuse & repetitive injuries are most common
• Work on hip stabilization
• Wear a properly fit shoe
• For grip, improve your holds by adding weight

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP AND KEVIN G

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

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

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

Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox

© 2019 Spartan

We all go through times in our life where we second guess ourselves. The way to get out of that phase is to do the work. The work will remind you what you’re capable of. The mere fact that you’re doing the work will help you put “points on the board” and build confidence again.

LESSONS:

Get out of your normal environment and demonstrate your expertise.
Staying in your same environment builds complacency.
Complacency kills your confidence.
Get out there and DO something to share your expertise.

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

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

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

Feelings can be powerful and even more so when they create discomfort. Anxiety, worry, and concern are three feeling states that can initiate a way of thinking that can very quickly create a barrier to you moving forward with whatever task is at hand. How you feel today is not necessarily a marker of how you will feel in the future but we can sometimes fall into the mind trap of believing this to be true. Think about it, if signing up for a Spartan race induced a tremendous amount of anxiety you may have the tendency to feel into the future and believe that your nerves on race day will be twice as bad. It’s important to remain in the present as much as possible and not make assumptions that how you feel now will be your emotional state moving forward.

LESSONS:
Feeling into the Future: When you make the assumption that how you feel now will be the same emotional state in the future.
Feelings are out of your control but how you respond to them very much IS in your control. Try not to let painful feelings be a marker for how capable you are to manage what lays ahead.
Remember, only you have the ability to decide your next best step. Don’t let feelings get in the way of how you want to proceed.

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

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

Angel Sanz is humble, hilarious and always smiling mastermind and Country Manager of Spartan Spain whose up each day by 3:30 am. Sport has always been an integral part of his life, from playing basketball at University of Houston to teaching physicality and obstacle racing as a perfect analogy for entrepreneurship. Sport is what drives his pedagogy in education, with how he interacts with his family, how he gets better at business, how he to made his new business and now how he makes people better by ripping them off the couch. He may or may not be wearing a dark mask in a dark van and show up at your door in the middle of the night.

Lessons
Be humble enough to know what we need
Be generous enough to give what we need to give
Be smart enough to bring the people we need to grow beyond our talent

LINKS

TIME STAMPS
0:00 Col. Nye, Johnny Waite, Sefra & Guest Host Mike Miller introduce this week’s episode
0:40 Interview with Angel begins
1:30 the multi-faceted uses of sport
3:00 obstacle racing is the same as entrepreneurship
4:50 the pyramid of performance
6:00 learn by living
8:00 “The Purpose Economy”
10:20 31 Habits: #12 - “Find your Five”
12:10 Interview continues: changing 100 million lives
13:00 the first follower to 16 million
16:00 Rafael Nadal : way beyond his talent
18:00 Spartan is just getting started!
21:00 Ghandi & chocolate
21:35 Sefra, Col. Nye, Johnny Waite & Guest Host Mike Miller

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YouTube: http://bit.ly/SpartanUpYT
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Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Johnny Waite,Colonel Nye, Sefra Alexandra & guest Host Mike Miller
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

The complex, flashy, super sexy solution rarely survives substantial contact with any situation less than the ideal it was created for.

It’s safe to say that ‘The Basics’ are just that, basic. The reasonable extension of this conversation then suggests also timeless. Let’s look at the lever, wedge, wheel… half of humankind’s inventions wouldn’t work without these simple machines. There’s a saying that goes somewhat like: “Why use an expensive whatnot when a hammer will suffice?”

When faced with problems I like to reduce them to their simplest terms. Complex problems require complex solutions and complex things get increasing hard to pull off when we are tired, afraid, cold, wet, it’s dark… And even then, complex things are typically built on the foundation of the basics. So it stands to reason we should be absolutely brilliant at the basics to even set conditions for the fancy to manifest.

At a minimum, the basics can serve as a last resort. If it’s a last resort you should have the greatest of confidence it will work!

I’m assuming of course you are interested in results and not just the appearance of cool.

LESSONS:
Reduce everything to simple terms and then solve for simple.
Uncontrollables have the greatest control over ultimate success of the complex.
Be impressed with how well/precise, a master applies the basics. It’s called elegance.
Spend time tackling the complex so that the basics have greater meaning.

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

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

When things run well, we often assume, they run regularly. From the pistons in a car to the daily changes in the tide, we often expect that processes run optimally when they progress or move forward in the same or a uniform way. Or if they change, the change is gradual and moves slowly from phase to phase – like the seasons or the way the sun rises and sets. One important body function is an exception!

WHAT WE TALK ABOUT:
While it may seem crazy at first, it turns out that all this variability … is good!

Heart rate variability (HRV) is a strong indicator of health – of good mental and physical health as well as the potential or resiliency of the body to survive problems, stressors, and illness. It’s a big topic but today I want to introduce the concept and make you aware of what it is and how it can help you both short and long-term.

Your heartbeat is controlled by your body’s autonomic nervous system (ANS). This system runs and regulates parts of your system that are always “on.” Things like your breathing, digestion, blood pressure and heart rate. The autonomic nervous system itself is divided into two main aspects: the fight or flight response or the relaxation response.

When the autonomic system is relaxed, the heartbeat becomes more variable, demonstrating resilience and flexibility. In contrast, the “fight-or-flight” version of the autonomic system is triggered by stress (caused by an unhealthy emotional or physical conditions). If this stress response of the autonomic system is maintained, heart beat variability decreases as it moves to a more consistent high pitch. This racing heart beat is a symptom of high stress and is also an indicator that the body is being pushed towards an unhealthy and brittle state.

It makes sense, then, that healthy heart rate variability would be an indicator of a person’s ability to bounce back from severe illness – and indicator of that person’s resilience. And, indeed, it is. One recent study showed that subjects suffering from cancer who had decreased heart rate variability were strongly associated with shorter survival time.

This great indicator of overall health is surprisingly easy to access and read by being in tune with your body. It’s essentially your pulse. As you’re feeling your pulse, you’ll notice that time between heartbeats increases when you exhale and decreases when you inhale. If there are some good differences between the two, congratulations: you may have healthy heart rate variability!

KEY TERMS & IDEAS

A large range of heart rate variability is a sign of health and resilience. The resilience pertains to both mental health and physical health, especially the potential to survive bouts of severe illness.

Heart rate variability: the variation in the time interval between heartbeats.

Autonomic nervous system: This system runs and regulates functions in your body that are always “on” and work without conscious control. This includes your breathing, digestion, blood pressure and heart rate

Sympathetic nervous system: part of the autonomic nervous system that activates the “fight or flight” response.

Parasympathetic nervous system: part of the autonomic nervous system that helps to slow heart rate, relax the sphincter muscles and increase intestinal and glandular activity.

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Ying Guo, et al., "Prognostic value of heart rate variability in patients with cancer," Journal of clinical neurophysiology: official publication of the American Electroencephalographic Society 32.6 (2015): 516, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668946/, accessed January 2019.

Angela J. Grippo, "Opinion:“Heart Rate Variability, Health and Well-Being: A Systems Perspective” Research Topic," Frontiers in public health 5 (2017): 246, https://www.frontiersin.org/articles/10.3389/fpubh.2017.00246/full, accessed January 2019.

Oura Crew, “What Is Heart Rate Variability and What You Can Learn from It,” Oura, September 14, 2019, https://ouraring.com/heart-rate-variability-basics/, accessed January 2019.

Marcelo Campos, “Heat rate variability: A new way to track well-being,” Harvard Medical School Publishing, November 22, 2017, https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789, accessed January 2019.

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

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

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

© 2019 Spartan

This week Kevin talks with 2015 Spartan Race World Champion, and all around prolific badass multisports racer Robert Killian, about what it takes to be and stay on top of such a demanding sport like OCR.

LESSONS:
Being prepared puts you in the best possible situation & can reduce pressure
Motivating others can motivate you to be better
The importance of sleep, mobility and nutrition
Grit, determination can carry you through, not biceps

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

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