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

WHAT WE COVER:

 

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

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

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

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

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

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

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

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

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

 

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

KEY TERMS & IDEAS:

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

LINKS & RESOURCES:

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

Sage Tonic www.sagetonic.com

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

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

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

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

Front Physiol. 2018;9:599

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

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

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

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

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

Nutrients for Rapid Recovery   // SPARTAN HEALTH ep 010

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

 

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

 

TAKE AWAY POINTS:

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

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND KEVIN G

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

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

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

Kevin Gillotti on The Web www.kevingillotti.com

 

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox

© 2019 Spartan

 

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

LESSONS:

 

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

LINKS:

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 

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

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

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

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

CREDITS:

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

© 2018 Spartan

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

 

Lessons:

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

 

Links:

Udo Erasmus https://udoerasmus.com/

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

 

Time Stamps:

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

1:00 Interview begins

2:10 The quick fix

3:45 making healthy oils

5:45 why healing is possible

9:25 living low on the food chain

11:00 health vs. wealth

12:55 SPARTAN.AFTERSHOKZ.COM Break

13:45 31 Healthy Habits -  Habit 3 Mindful Eating

15:40 Interview with Udo Erasmus continues

17:45 Voluntary Solitude

19:15 The Magnificence of your Existence

22:45 Happiness as a state of being

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

31:20 SPARTAN.AFTERSHOKZ.COM Close

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Thank you to our guest videographer: Mark Hemstock

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

Synopsis – Sefra Alexandra

© 2018 Spartan

 

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

WHAT WE COVER:

 

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

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

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

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

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

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

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

 

KEY TERMS & IDEAS:

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

LINKS & RESOURCES:

 

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

Sage Tonic www.sagetonic.com

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

 

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

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

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

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

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

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

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

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

 

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

LESSONS:

 

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

LINKS:

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 

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

 

LESSONS:

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

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

 

LESSONS:

Persistence of hope is key

Whatever has happened, there is still joy to be had

Believe in yourself

Be a role model

Use the way your impacted to positively impact the world

Live your life knowing you will survive

Humor can be a powerful tool for healing

 

LINKS:

 

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

 

TIME STAMPS:

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

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

4:00 Joe DeSena interview with Dan Crowley begins

7:00 making his way to the Philippines

13:00 attack on Nichols Base in Manilla

15:00 sailing to Bataan Peninsula

17:00 defending Bataan against the Japanese

21:00 an untenable position

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

28:00 CHOMPS.COM break

29:00 31 Habits of the Healthiest Spartan

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

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

35:00 slave labor work detail

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

38:00 almost beaten to the point of death

39:30 Jerry the “Executioner”

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

46:45 sailing from Brooklyn army base

47:00 The lowest point

48:45 Going home - the Readjustment Period

51:00 trying to get a job once home

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

1:05:00 CHOMPS.COM close

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

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

WHAT WE COVER:

 

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

1. Hyperthermia and Hypothermia.

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

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

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

 

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

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

 

KEY TERMS & IDEAS:

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

LINKS & RESOURCES:

 

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

Sage Tonic www.sagetonic.com

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

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

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

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

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

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

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

 

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

 

 

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

LESSONS:

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

LINKS:

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

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

 

LESSONS:

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

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

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

 

LESSONS:

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

LINKS

Kristine Lilly http://kristinelilly13.com/

 

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

 

TIME STAMPS

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

2:30 Interview with Kristine Lilly begins

5:20 Joe calls his wife Courtney DeSena

8:40 Fitaid Break

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

11:27 Kristine Lilly Interview continues - being competitive

12:27 Healthy competition

15:00 Sharing goals for success

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

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

28:47 Fitaid special offer

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

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

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

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

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

LESSONS:

 

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

LINKS:

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

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

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

 

LESSONS:

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

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

 

LESSONS:

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

 

LINKS

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

 

TIME STAMPS

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

1:26 SPARTAN.AFTERSHOZ.COM

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

4:00 Controlling your destiny

5:00 Letting no one outwork you!

6:20 Holding yourself accountable

8:00 Working towards your goal- getting to Harvard

11:12 SPARTAN.AFTERSHOKZ.COM break

13:24 Interview continues

14:50 Getting into the NFL

18:30 Becoming a venture capitalist

20:30 Learning how to run businesses

22:50 Three takeaways

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

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

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

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

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



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




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



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




© 2018 Spartan

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

 

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

 

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

LESSONS:

 

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

LINKS:

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

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

 

LESSONS:

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

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

LESSONS

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

LINKS

Athletic Greens https://athleticgreens.com/

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

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

 

TIME STAMPS

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

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

1:40 Interview with Chris Ashenden of Athletic Greens begins

3:00 What you eat vs. what gets absorbed

5:45 Playing rugby in Argentina & meeting Tim Ferriss

7:45 Building a “moat” around the brand

9:20 CHOMPS.COM break

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

12:00 Origin story of this entrepreneur

12:50 Bankruptcy & how to overcome it

14:00 How to focus on happiness

17:00 What’s good enough?

18:30 Perfect vs. possible

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

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

 

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

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

WHAT WE COVER:

 

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

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

What to do:

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

 

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

1.Sight: Tree Pose

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

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

KEY TERMS & IDEAS:

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

     

 

LINKS & RESOURCES:

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

Sage Tonic www.sagetonic.com

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

 

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

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

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

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

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

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

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

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

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

LESSONS:

 

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

 

LINKS:

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

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

 

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

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

 

LESSONS:

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

 

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

 

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

LESSONS:

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

 

LINKS:

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

 

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

TIME STAMPS

1:40 FORTHEFITAID.COM

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

6:00 Tips and tricks for negotiating  

7:30 Negotiation practice - Sparring session

9:00 Compassionate curiosity

11:30 The role of ego in winning/ losing

11:48 FITAID Break

14:04 Interview continues :A negotiation step by step

17:32 Brainstorming to solve problems

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

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

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

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

WHAT WE COVER:

 

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

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

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

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

             - poor learning and memory

             - decreased stamina

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

             - Increased blood pressure

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

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

 

KEY TERMS & IDEAS:

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

 

LINKS & RESOURCES:

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

Sage Tonic www.sagetonic.com

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

 

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

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

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

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

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

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

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

LESSONS:

 

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

LINKS:

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 

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

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

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

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

CREDITS:

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

© 2018 Spartan

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

 

LESSONS:

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

 

LINKS:

LIFEAID https://www.lifeaidbevco.com

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

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

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

TIME STAMPS:

 

0:00 Introduction

0:50 Spartan.aftershokz.com

1:20 Interview begins

1:45 hustler mentality

3:15 paying your own way

4:00 living off the grid

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

7:00 slinging cans at golf tournaments

8:30 having alignment

9:30 focus on trajectory

10:20 aftershokz break

13:26 interview continues

14:30 Universal ATM

16:00 repping the brand

18:50 time vs. engagement

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

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

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

 

WHAT WE COVER:

 

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

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

Physically you:

-Start to sweat

-Get Clammy hands

-Feel Heart palpitations

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

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

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

 

KEY TERMS & IDEAS:

 

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

 

LINKS & RESOURCES:

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

Sage Tonic www.sagetonic.com

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

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

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

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

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

 

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

We often hear others talking about focusing on one thing. In fact, you might be doing this yourself. You’re focused on work? Focused on family? Instead of just focusing one area of your life, simply apply excellence to ALL areas of your life. A Spartan exercises discipline and excellence to ALL areas of life.

LESSONS:

• It’s easier to apply excellence to ALL your areas of your life.
• Change your mindset. Stop saying that you’re only focused on 1 area. Instead, apply excellence to ALL areas of your life.
• You build more momentum by applying excellence to all areas of your life.
• Life is complicated enough. Don’t complicate it more by only focusing on one thing and being “good enough” at the rest.

LINKS:

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 

We all have a set of coaches that reside in our head at any given time. Many of these are a compilation of past individuals who have influenced us and their past messages have now become our own internalized voice. Many of these are helpful but some of them may be harmful because their messages are negative in nature or bring us down rather than lift us up. Learning how to differentiate between the helpful coaches and harmful ones is an important step in weeding out what doesn’t serve us.

 

LESSONS:

• Be aware not only of what messages you send yourself internally but also where these messages might be coming from.
• Differentiate between which internal coaches are helpful and which are harmful. Which ones make you feel good about yourself?
• Quiet the harmful coaches by calling up the helpful ones and giving them more air time in your head.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

What does it take to become an Olympian and do those things carry over into success in other endeavors? If anyone knows it’s Mike Miller. He’s CEO of the World Olympian Association, which brings together the 120,000 living Olympic alumni. How do these athletes transition into the business world? Will Spartan become an Olympic sport? The Olympic spirit is strong in SPartan’s international competitions!

LESSONS
Set a plan. Work hard to achieve the plan.
Be motivated by your values.
Push yourself in training.
Be curious.
Keep positive people around you.
GO FOR IT - don’t overthink.
If you’re not making mistakes, you’re not trying.
Approach life the way you would approach training for the Olympics.
Be a part of someone else's success

LINKS
World Olympians Association https://olympians.org/

This episode of Spartan Up! Is brought to you by Powerful Foods. Fuel your active lifestyle with high-protein, no sugar added products, made with natural ingredients. Visit Shop.Spartan.com/Powerful for a 10% OFF any Powerful product, with code SPARTANPOWER.

TIME STAMPS
00:00 Introduction with Johnny, Sefra and Col. Nye
00:47 Powerful Foods shop.spartan.com/powerful code SpartanPower
1:17 Interview with Mike Miller
2:45 Transitioning from being an Olympian
4:00 How athleticlic skills translate to business
5:15 Who are you after retirement
6:30 Mentoring programs
7:25 Pushing yourself in training
8:45 Olympic games as a platform to bring people together
10:00 Spartan in the Olympics?
10:32 Powerful Foods break
13:00 Mike Miller Interview continues
14:30 Believe in yourself
15:15 Be determined in life
18:00 Help others to succeed
20:20 Everyone has skills
21:40 Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye discuss the interview.
26:43 Performance Foods close

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

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

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

© 2018 Spartan

Adaptogens are a special class of herbs that have been used around the globe for centuries by many different cultures. These herbs support your body’s stress response, immune system, and can help pre- and post-workout for both endurance and exercise recovery.

WHAT WE COVER:
a. Simply put, adaptogens are great. They are a particular Class of Herbs that have been linked with helping the body adapt to stress (psychological and environmental, this includes physical or endurance related stress as well).
b. In general, they’re considered rejuvenators or tonics and have been assoc with helping cognitive performance as well
c. Some examples: these herbs come from across the globe but they have similar effects on the body. You’ve likely heard of some of them:
Ginseng
Ashwagandha
Holy Basil
Rhodiola
...used for centuries by many different cultures around the globe. They are different herbs yet share some similar characteristics.
d. One of the best researched is Rhodiola (I chat about this in another podcast so stay tuned)….literally hundreds of studies on it use and application for helping the body respond to physical and psychological stresses.
e. Another adaptogen, Ashwagandha it is a much-revered herb in Indian, Ayurvedic medicine and has been used in that culture for conditions such as nervousness and anxiety, insomnia, to promote memory and improve GI (gut) health.
f. Most of these adaptogens come in capsule, liquid, powder and herbal tea form and are typically very well-tolerated. There has been quite a bit of research on the various adaptogens and they are generally considered safe, non-toxic, and to have a normalizing effect on the body in terms of stress response and cortisol release.
g. Ahhhhh. Cortisol..what is that? It’s one of our main stress response hormones. It kicks into gear during our “flight or fight” response and at times of stress whether it be a physically demanding race, a work project deadline, or a school exam. What matters, is that your cortisol level increases when your body demands require it but that it returns to baseline once that stressor, whatever it might be, is mitigated or gone. And that’s where adaptogens come in.
h. Adaptogens support your HPA axis. That stands for Hypothalamic-Pituitary-Adrenal Axis. What on earth is that? That is a subsystem in your body that forms a communication loop between two structures in your brain (the hypothalamus and your pituitary gland) and your adrenal glands (one those are located above each of your kidneys). Cortisol plays a big role in activating that system and your stress response.
I. Adaptogens have been associated with supporting that HPA axis, maintaining a healthy stress response. But, the HPA axis is an important neuroendocrine system in the body because it also regulates other body processes like our immune system, digestion, mood, and energy storage.
J. Remember, always check with your health provider before starting any herb and if you’re in the “all clear” then adaptogens can be a great addition to your health routine!

KEY TERMS & IDEAS:

Adaptogens: support body’s stress response, cognitive health, endurance, and exercise recovery
A few adaptogenic herbs: Ginseng, Rhodiola, Ashwagandha, and Holy Basil
Growing body of research to support their use
Cortisol and Adaptogens: Cortisol is one of our main stress response hormones and adaptogens help maintain a healthy range or level
HPA Axis (Hypothalamic Pituitary Adrenal Axis): cortisol activates this body system and your stress response
Adaptogens support HPA Axis: helps regulate stress, immune system, energy, mood and more
Adaptogens can help pre- and post- workout

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

“Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity” Curr Clin Pharmacol. 2009 Sep;4(3):198-219.
https://www.ncbi.nlm.nih.gov/pubmed/19500070
“Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial” J Evid Based Complementary Altern Med. 2017 Jan;22(1):96-106.
https://www.ncbi.nlm.nih.gov/pubmed/27055824

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

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

CREDITS:
Producer: Marion Abrams, Madmotion, llc.
Writer and Host: Nada Milosavljevic MD, JD
© 2018 Spartan

Are you always thinking about HOW to achieve more, be it in fitness, health, life, business or any other area of interest? Instead of thinking about HOW, you really should be thinking about WHO.

LESSONS:

 

• Who do you already know that has achieved 1 of your goals?
• Instead of thinking about how you can achieve certain goals, learn to collaborate, work with and learn from others who have already learned the how.
• It’s WHO you can work with instead of learning the how on your own. Somebody else has already learned the how!
• Take action today! Who do you know in your network that would be great to team up with for your goals?
• Make it a win - win relationship. NEVER be a taker. Give first.

LINKS:

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

Accepting responsibility and taking ownership of your mistakes is key for not only self-reflection but also behavior change and modification. Because owning our mistakes can be painful and uncomfortable, we tend to offload responsibility onto other things or other people. We can always find a reason for why something is not our fault but engaging in this behavior pattern restricts our capacity for change and growth. When you accept responsibility you are opening yourself up to an opportunity to examine how things went awry in the first place and what might need to change next time.

 

LESSONS:

• Taking responsibility and owning your mistake may be painful but it is critical for growth.
• When you accept responsibility you have an opportunity to learn from your mistake and gain wisdom around what could be different.
• Your mistake is not a reflection of your character, rather a point of reflection and opportunity for gaining self-awareness.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

Mind Pump host and fitness/wellness guru Sal Di Stefano sits down with Spartan Race founder Joe DeSena to talk about the state of the fitness industry and what you can do today to be stronger and healthier.

You may be fast at something, but are you efficient? Repetitive frequency of proper skills builds effective health and wellness regiments - getting you to your maximum potential. This week we have Sal Di Stefano back on the podcast, discussing the platforms of “new media” and their role in shifting the “big ship” of fitness.

 

LESSONS

1. Podcasts are like the new “Guttenberg Printing Press,” causing a communication revolution.
2. Fitness Vs. Wellness:  address mental, physical and spiritual to solve the US health epidemic.
3. Most chronic disease can be solved by changes in lifestyle and attitude.
4. Fitness and health are empowering.
5. The internal “locus” of control is knowing you can do something for yourself to improve your situation.
6. Speak your message in a way that empowers people.
7. If you do one form of exercise, Sal says make it resistance training.
8. Weights are the most modifiable form of resistance training.
9. Change bad patterns by repeating good patterns frequently and often.
10. Frequency is important when it comes to movement and health.

LINKS

MInd Pump https://www.mindpumpmedia.com/  

 

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

TIME STAMPS

00:00 intro

00:58 FitAID

1:30 Interview begins

2:00 Spartan Tea: “He of the Iron”

4:30 Mind Pump comes to Spartan

5:30 Podcasts as “new media”

7:20 Why “old media” is dying

8:00 An overlying purpose of fitness

9:00 Wellness as a solution to the health epidemic

9:40 Spartan women

10:45 Chronic disease and the need to change your lifestyle

11:00 Internal “locus” of control

11:25 Empowerment through speech

11:45 shifting the big ship of fitness

12:25 FitAID break

13:50 Interview continues

14:00 Recommendations for getting started in exercise

15:20 Significance of resistance training

16:30 Weights as a modifiable form of resistance training

18:00 Joe’s non-negotiable exercises

19:40 The human body and efficiency

21:00 Pattern interrupt

22:00 Frequency in movement and health

23:30 Problems with training to fatigue

26:22 Sefra, Angel, Johnny & Joe discuss the interview

30:00 FitAID close

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

NEW SERIES: Spartan HEALTH with Dr. Nada Milosavljevic every Sunday

Your five senses are your body’s most direct connection to the outside world. They take in information 24/7 whether you know it or not. Harnessing any one of your senses can be a powerful way to stimulate the brain to achieve optimal results.

WHAT WE COVER:

1. What are essential oils, often abbreviated as EO’s? Essential oils come from plants, trees, flowers, and shrubs. Essential oils are the essence of the plant and in those oils you’ll find the plants hormones, neurotransmitters, and growth factors. Some potent stuff to be sure.
2. EO’s can be inhaled, diffused in the air or applied topically. The interesting thing about using your sense of smell and inhaling them it that it’s one of the most direct connections to the brain for a natural but rapid response.
3. If you apply them topically know that they should be blended in another oil or water-based mixture so they don’t irritate the skin. But, EO’s are small enough molecules they can pass through the pores and enter the body.
4. What EO’s can help with your workout and give you that extra boost and spring in your step?

          Three words: Citrus, citrus, citrus. The citrus family includes, grapefruit, orange, lemon and lime and they are central nervous system (CNS) stimulants. They upregulate, activate and energize your brain!

The two I’m focusing on today are grapefruit and lime.

          First up, Grapefruit: While it has grown in the West Indies since at least the 18th century, it wasn’t widely known in the US until the 20th century. Today, there are at least 10 different varieties of grapefruit. Its essence or oil is prepared from its flowers and its powerfully fresh aroma can energize your senses!

          The other EO I’d like to tell you about is Lime: If you only use it in the kitchen to add some tanginess to your tacos or flavor a margarita, you are really missing out! Lime has important health and energy-boosting properties and can be combined with grapefruit for a wonderful 1 to punch to stimulate your mind and give your work out a boost!

How to use them? You can use a towelette, wipe, tissue, gauze add a few drops of the energizing oils and inhale for 1-2 minutes. Repeat as needed and amp up your workout routine…naturally!

KEY TERMS & IDEAS:

• Essential Oils: E.O.s
• Eo’s: plant hormones, neurotransmitters, growth factors
• Sense of smell/olfaction one of the most direct sensory connections to the brain
• Application: inhaled, topical, diffuser
• EO’s: Citrus fruit family - stimulate/upregulate the C.N.S. (central nervous system)
• Citrus family: Grapefruit, Orange, Lemon, and Lime
• Pre-workout: Inhale for 1-2 min or apply topically to energize your workout

LINKS & RESOURCES:

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

Sage Tonic www.sagetonic.com

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

.com/sagetonic/

“Holistic Health for Adolescents” http://books.wwnorton.com/books/Holistic-Health-for-Adolescents/   

“The potential of positive places: senses, brain, and spaces”

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

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

© 2018 Spartan

Are you always 1 step shy from finishing your “mission”? 1 step short of achieving your goals? Today Zach Even-Esh tells you how you can make it over the finish line.  Listen, then start taking pride in the challenges while turning your obstacles into opportunities.

 

LESSONS:

• View your obstacles as opportunities
• You don’t have to like it, you just have to do it - Dick Marcinko, Creator of SEAL Team 6
• Take pride in the challenges which will inspire you rather than defeating you
• Excellence and Convenience are rarely, if ever, found on the same road

LINKS:

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

Setting goals is an important way to keep us accountable to the dreams and desires that we have for ourselves. Goals are an effective way to keep us on track and give our movement structure. Sometimes, however, we fall into the trap of setting insane goals - goals that are unreasonable for our current position and end up hurting us in the long run. Pushing yourself is important but you have to set goals that are achievable so that you gain confidence and keep moving in the right direction.

 

LESSONS:

• Be realistic about what you are capable of when you set a new goal.
• Set yourself up for success by setting goals that are tough but reasonable.
• Remember that each time you succeed in meeting a smaller goal it will add up and get you closer to your larger goal.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

 

Watch 2010 Drill Sergeant of the Year puts Joe DeSena in his place.  First Sergeant Melissa Solomon has a deep understanding of what it takes to motivate.  She should, she’s a top professional.She knows fitness too! 1SG Solomon leads trainings in the Army Master Fitness Course to “create personal trainers in each company of 150 soldiers, to have them perform in optimal health.” Trained in how to master resiliency, she gives you tools for when “things aren't going your way- don’t quit- find another way and problem solve!” In this episode, wasting time and potential are not tolerated!

 

LESSONS

1. If your message isn’t getting across, regroup and rethink
2. To do your job well empower others
3. Give tasks that people are likely to fail to establish a baseline
4. Find alternate solutions and don’t quit
5. Be a sponge: coachable and teachable
6. Test your limits  
7. Relinquish some of the comforts of home, embrace stress
8. Find your core resilience
9. Be mindful of your time, don’t waste it!
10. Find what motivates you - surround yourself with a “personal board of directors”
11. Write down what you want - set dates to achieve those goals
12. Have the tools you need - remove the excuses
13. Be a part of something bigger than “just you”
14. React to obstacles in a productive manner
15. Don’t make monsters out of challenges - just face them

 

LINKS

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

TIME STAMPS

0:00 Introduction

1:30 Athletic Greens special offer

1:56 Interview begins (you won’t want to miss this!)

2:40 how to become a drill sergeant

3:15 getting your message across

4:05 how do you tell a good recruit?

4:30 don’t quit

5:15 facing the brink of failure

5:45 pushing beyond limits

6:20 where does core resilience show up ?

7:30 how do you reach your goals

8:25 what are you motivated by ?

9:45 tips and tricks

11:00 ditch the excuses

12:40 drill sergeant burpees

13:00 Athletic Greens break

14:50 interview continues

15:30 Army Master Fitness Course

17:40 go out and get what you want

20:00 the Master Resilience Training Course

22:25 Sefra, Johnny, Joe and Joe Di discuss the interview

26:17 Athletic Greens special offer: AthleticGreens.com/Spartan

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Today Zach talks about the secret to pushing through when -willpower doesn't seem to be enough.

-

I came across a great book gifted to me by fellow Spartan Up Friend, Joe Polish of The Genius Network. This book is Willpower Doesn’t Work. It made me rethink how self-discipline can be taken to the next level and beyond by changing your environment!

LESSONS:

 

• Change your environment to change your life.
• Your environment can change by place and or people.
• Surround yourself with other high achievers so you are never the smartest Person in the room
• Publicly announce your goals so you are accountable to people that you don’t want to let down

LINKS:

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

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

 

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

Fear is one of those emotions that can significantly impact our choices, behaviors, and ways that we engage with the world. We all have our own set of fears and the intensity to which we feel fear about different things varies as well. One trap that we can all fall into though is the misbelief that the intensity of our fear is a measure of our capacity to handle the challenge that is ahead of us. When we connect fear with ability we are more at risk of becoming immobilized and opting out of what it is that we are afraid of instead of moving onward.  

 

LESSONS:

• The intensity that we feel fear is no measure of our capacity to handle the challenge ahead.
• We can be very afraid of something and incredibly capable of conquering the challenge at the same time.
• We must deconstruct the belief that the intensity of our fear is somehow associated with our abilities.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

34% of his body was burned when the Humvee he was driving hit an antitank mine in Iraq. Do you define yourself by your scars or do you conquer all obstacles with mindset, tenacity and humor. This week we speak with Dancing with the Stars champion JR about the art of adversity and about Joe dancing to Donna Summer.

 

LESSONS  

1. Do you follow? Do you to break off lead? Don’t be a sheep.
2. Obstacles in your way? SO WHAT - just do it.
3. You will regret the things NOT done, rather than the other way around.
4. ASK: Are you happy where you are at? If not, change it.
5. Always show up your best self.
6. Control the reaction to your environment.
7. Your life is a book - be the author!
8. Bring people into your circle that challenge you.
9. Pay attention and enjoy the small details of life- the learning moments
10. Ask yourself what’s your legacy: take the path less traveled.

 

LINKS

 

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

TIME STAMPS

00:00 intro

00:58 athletic greens intro

1:27 interview begins

2:00 34% of JR’s body burned - understanding identity

2:45 Mindset vs. physical appearance

4:00 Joining the army

5:55 Giving back to the country

7:00 How life shapes you

8:45 Heading to war

10:00 Not giving up

11:55 Athletic Greens break

14:17 Interview continues

15:00 Joe dancing to Donna Summers

17:00 The tale of Shackleton

20:00 Reacting to triggers

22:00 Don’t become stuck in rut

23:00 Who do you bring into your circle

25:00 How to find inspiration in everything

26:00 Journey not the destination

26:16 Sefra, Angel, Johnny & Joe discuss the interview

31:41 AthleticGreens.com/Spartan

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Ben Franklin has a famous quote that speaks volumes: Early to bed, early to rise, makes a man healthy, wealthy and wise.

What does your day look like? Do you get to bed too late and in turn, your morning is a struggle? Lack of sleep will negatively affect your health, relationships, energy levels and career! Listen to this episode to hear what successful people do.

 

LESSONS:

How working late to get more work done eventually negatively affects your productivity.
How to slowly begin waking up earlier than your normal routine.
How to “put points on the score board” first thing in the morning.

 

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

SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2018 Spartan

 

 

 

Engaging in a mindful practice each day can help reduce stress and increase your performance on certain tasks. But nowadays, individuals are feeling pressured to start this practice without acquiring an understanding of what mindfulness is and how to engage in the process. Simply stated, mindfulness is really just paying attention. It is bringing the focus into the present and developing a sense of nowness. You don’t have to engage in a sixty, thirty, or even twenty-minute practice of mindfulness each day in order to reap the benefits. Simple techniques throughout the day can help you become more present.

 

LESSONS:

• Mindfulness helps reduce stress, increases your performance on tasks, and keeps you focused on the present rather than always existing in the future.
• Try not to become overwhelmed by the idea of mindfulness. You don’t need to be a yogi, meditate daily, own a candle, or enjoy soft music to meditate.
• A simple technique to help bring you into the present and engage mindfully is called 5, 5, and 5. In your head, name the following:
• 1. Five things you can see.
  2. Five things you can hear.
  3. Five things you can touch.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

You want to shift your paradigm and find optimal health? Get ready to dig in for some hard work: break up with yourself, vision cast and sit down to do some writing. The new Director of Programming at Shrugged Collective and host of the Barbell Shrugged Podcast,  wants you to “live a pain free, empowered life through mindful movement,” and take time to give attention to your intentions. Shrugged Collective spread great wings of wisdom over this year's Podfest in at Spartan World Championships in Tahoe - we can’t wait for next year!

 

 

LESSONS

• Vision casting: focus your attention on where you want to be a long way from now
• Have a conversation with yourself about the grand vision and goals of your life- yearly
• Know why you’re working so hard to get where you’re going
• Create space, set your direction, find mentors
• Pay attention to where you are spending your time and who you are surrounded by
• Craft intentional actions to get where you want to be
• Break up with your “old self” and habits to make space for new positive things
• “Be ready to make everyone around you an asset to the next step of your life”
• Don’t yell at inanimate objects :)
• Shared experiences matter
• Unite with others through health, nutrition and movement
• Take time to sit down and write freely
• “Write 500 words, one page, on everything you want to do in the next ten years- focusing on emotions versus things to make it more real”
• Be empowered to ask for help

 

LINKS

Shrugged Collective https://shruggedcollective.com

Shrugged Collective on Facebook https://www.facebook.com/BarbellShruggedPodcast/

Shrugged Collective on Instagram https://www.instagram.com/shruggedcollective/

The Strong  Coach www.thestrongcoach.com

 

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

TIME STAMPS

0:00 Intro

1:04 Athletic Greens offer

1:30 Interview with Anders Varner

1:45 How Barbell influenced the Spartan Up Podcast

3:35 Vision casting

4:10 Goal setting

5:10 The system of coaching

5:50 Where you spend your time

7:00 Using intentional actions to get where you want to be

8:00 Breaking up with your old self

8:45 Athletic Greens Break

12:58 Interview continues

13:30 How and why you should break up with yourself

14:50 Doing the same thing, expecting different results

15:15 Moving on to the next thing

18:00 Write it down

19:00 Why sharing experiences matter  

20:00 “A sky full of lighters”

21:00 Three simple actions  

22:25 Sefra, Angel, Johnny & Joe discuss the interview

27:30 AthleticGreens.com/Spartan

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

 

Do you remember our earlier episode on how obstacles are opportunities? Well, if you’re stressed out, you likely have an obstacle standing in your way which is simply an opportunity in hiding! Here’s how to reduce stress and boost productivity by learning a simply system for organizing your day and week.

LESSONS:

How to multiply your success by being highly organized.
How to structure your week ahead by organizing on a Sunday night.
How to make each day count by choosing & organizing your top 3 daily goals

 

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

SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2018 Spartan

Shame is a focus on self, whereas guilt is a focus on behavior. When we use language that is self-deprecating and shaming in nature our self-esteem struggles. Shaming language, such as “I’m a failure”, “I’m an idiot”, “I’m a loser”, creates a belief system that our struggles are inherent to who we are and fixed rather than demonstrations of difficult moments in time. It’s important to transition from shaming language that focuses on self to ways of thinking and expressing that is more focused on behavior. In doing so, not only will you be more available to growth but you won’t feel as hopeless about change.

LESSONS:
• Shaming language that we use about our own sense of self reduces our self-esteem and contributes to a negative thinking pattern. 

• Shift the focus away from self and onto behavior if you are interesting in making changes, becoming more available to growth, and increasing your motivation. 

• A few examples include:

1. “I’m a failure” becomes “I failed at that task.” 

2. “I’m an idiot” becomes “That wasn’t the smartest thing to do.” 


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

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

CREDITS:

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

© 2018 Spartan

The Managing Director at the helm of Craft Sportswear.  He tells Joe what motivated him to a position of success, hint: people told him he wasn’t qualified.  This week we learn that when someone tells you you can’t, that can be your fuel to show them just how well you CAN!

 

Lessons:

• Get past fear in life
• You don’t need a degree to get to the top
• When someone says you can’t, use that as fuel to show you can
• Find the balance between work, life and play
• Understand the value of your team
• Trusting your team is key  
• Bring positive energy and push boundaries
• Love the obstacles you confront in work
• Be outside your comfort zone in the UNCOMFORT zone  
• Be aware of cultural differences in business
• Don’t be your biggest obstacle
• TRUST IN YOURSELF

 

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

Time Stamps:

0:00 intro

0:49 Athletic Greens special offer

1:17 interview begins

2:00 invention of polyester clothing layering system

3:45 working class to ceo at 32

5:00 being competitive in business

6:00 balance between hobbies, personal life and work

6:45 it takes a team

7:00 the benefits of trust and positive energy to push boundaries

7:42 Athletic Greens break

10:24 Interview continues: love the obstacles & be outside your comfort zone

11:45 cultural differences in business

12:50 the biggest obstacle can be yourself

14:10 get out of your comfort zone

15:20 Spartan Apparel

17:13 Sefra, Colonel Nye, Johnny & Joe discuss the interview

22:52 Athletic Greens close

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Have you ever felt like you’re in a slump? The less you do, the LESS you want to do! Take a noter from Tony Robbins; he always talks about “getting into state”. Do 1 thing to move you towards your goal. Move forward, never stay stagnant.

LESSONS:

Action always beats inaction
Think about something you want to get better. Do 1 Thing to move towards that goal.
Action beats momentum. The more forward action you take, the more action you WANT to take!

 

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

SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2018 Spartan

Internal emotional boundaries refer to the boundaries that are required for you to set in order to avoid absorbing and taking on the emotions of other individuals. It’s important for us to set these boundaries so that we don’t become overwhelmed by the other people’s emotions and then become overregulated ourselves. We often need to become intentional with these boundaries and develop an internal coach that can remind us that we do not need to bring in feelings that are not our own.   


LESSONS:

Internal Emotional Boundaries are important to set so that we reduce the risk of taking on the emotions of other people.

Develop an internal coach that reminds you that you do not need to absorb other people’s feelings.

Use a mantra to assist in setting these internal emotional boundaries. Something like this could be helpful:

That’s their feelings, it doesn’t have to be my feeling.

Those are their emotions, not mind.

Dr. L’s favorite: That’s their crazy, it doesn’t have to be my crazy.


SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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


FOLLOW SPARTAN UP AND DR. L:

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

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

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


CREDITS:


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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence


© 2018 Spartan

An adaptive professional athlete, veteran,and Adaptive Athletes Liaison for Operation Enduring Warrior he has been “Lopezing” friends, comrades and racers sparking their passion and fortitude to conquer the obstacles of life and on the course - over walls, up the ropes and on extended endurance challenges, all with one arm and a ceaseless smile on his face. The excuse destroyer knows you can do more than you think you can! In this interview Lopez gets honest about the difficulties he faced, even considering suicide at one point, and how he found the passion to get others moving.

Lessons:
• You decide how you define yourself

• It’s important to clearly define your mission  

• No matter what, just keep walking 

• Make someone’s day better, be a “spark” in their life

• Always put things in perspective 

• Learn what hard work actually means 

• Love the fear of a new direction 

• Use what bothers you as fuel 

• Your story is not who you were, but who you are and want to BECOME 

• Be better today then you were yesterday 

• Don’t be afraid of the “hurt”


LINKS:
Spartan Elite Para Heat https://www.spartan.com/en/race/detail/4011/overview?filter=para
Operation Enduring Warrior https://www.enduringwarrior.org/
Jonathan Lopez https://www.instagram.com/lopez.oew/
Spartan Agoge https://www.spartan.com/en/race/endurance-events/endurance-events-overview?article=29031

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

Time Stamps:
0:00 host intro
0:33 Athletic Greens special offer
1:00 interview begins
1:40 does injury define you?
3:00 don’t take no for an answer
4:00 what is your mission?
6:00 inspiring strangers
7:40 athletic greens break
11:50 Elite Spartan Para Race info
12:27 interview continues
13:55 turning what bothers you into fuel
14:14 attempted suicide
15:00 you story as who you want to become
16:00 Spartan’s contribution to the adapted athlete community
17:45 Obstacle course racing as confidence building courses
19:00 Sefra, Angle, Johnny & Joe discuss the interview
24:15 Athletic Greens close

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

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

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

© 2018 Spartan

What’s the most common excuse for not exercising? I don’t have the time! Well, we’re about to show you that you DO have time. Not only do you have time, but there are more options than you know to exercise with just your bodyweight or in your backyard. Opportunity is knocking, as always!

LESSONS:

You can train in your backyard, in your house or just take a simple 10 minute walk. You don’t need to travel to the gym.
Pick 1 exercise a day. 1 exercise is 100% more than zero.
You can do 1 exercise for 1 set in the morning and again at night, now you’re 200% ahead of doing nothing.
Action always beats inaction!

 

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

SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

CREDITS:

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

© 2018 Spartan

 

As a Spartan, resting your body is part of the training program. You rest to reduce the risk of injury, increase performance, and avoid burnout. Your mind, like your body, deserves the same level of attention and mental rest is essential for the very same reasons you rest your body. Resting your mind with intention and purpose gives your mental faculties greater clarity and availability for focus when you return to the task at hand.
 
LESSONS:
• Your mind needs rest so you avoid burnout and have greater clarity and focus.

• Remember that resting your mind is not ‘doing nothing’ - it is doing something purposeful and effortful that moves you towards the goal of mental toughness.

• Use these three tactics to help rest your mind:

1. Plan your rest with intention.

2. Get out of this world with a book, movie, art or other creative medium.

3. Inform someone of your intention to rest so they can help keep you accountable.

 
SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay
 
FOLLOW SPARTAN UP AND DR. L:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Dr. L on Instagram https://www.instagram.com/drlarapence/
 
CREDITS:
 
Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence
 
© 2018 Spartan

Imagine 24 hours locked in isolation in a completely dark shipping container competing to see who can run the furthest on a TrueForm treadmill.  Retired United States Marine, Major Brian Chontosh (aka “Tosh”) and three others (John Witzing, Josh Chessman, and Isaiah Vidal ) accepted this challenge to raise awareness around mental health with the Whiteboard Project’s LL24h ( https://www.thewhiteboardproject.com/24-hours-of-isolation ). The recipient of one of the highest military honors: the Naval Cross- Tosh, has shown unmatched fortitude in combat and combating the stigmas around post traumatic stress. Jump in the shipping container with us as we learn how to “suck a little less each day.”

 

In this episode, Joe Desena interviews Tosh before he enters the shipping container, and then all 4 athletes the moment the box is unsealed.

 

Lessons:

• You are what you advertise
• Do a lot with very little
• Surround yourself with great people
• Want “in” on the hardest things
• Do things you don’t want to do
• Identify your limits and expand your horizons
• Prove things to yourself, know your limits & strive beyond them
• Measure your effort, but against the right things
• Always do the BEST that you can in EVERY moment
• PTS vs PTSD: traumatic stress as a normal reaction vs a disorder
• Don’t believe your own bullsh*t
• Walk humbly, absorb, think, question..
• it's not about having the right answers - it's about having the right questions
• Take ownership - kill the excuses !
• Rationalizations are just excuses in a fancy package
• Break down big problems to small problems & utilize small solutions
• Stay process oriented
• Focus on the task at hand and that will lead you to the target
• JUST BE HAPPY WITH YOU
• Suck less today then you did yesterday :)

LINKS:

LL24h ( https://www.thewhiteboardproject.com/24-hours-of-isolation

 

On Instagram

The Whiteboard Project https://www.instagram.com/the_whiteboard_project/

John Witzing https://www.instagram.com/johnwitzing/

Josh Chessman https://www.instagram.com/joshchessman/

Isaiah Vidal https://www.instagram.com/isaiahvidal/

Brian Chontosh https://www.instagram.com/tosh.crookedbutterfly/

The Reveille Project https://www.instagram.com/thereveilleproject/

Wound Warriors Canada https://www.instagram.com/woundedwarriorscanada/

 

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

Time Stamps:

0:00 intro to episode

1:18 Athletic Greens

1:48 Interview begins

2:00 Marine background

3:00 The Navy Cross

3:40 shipping container challenge | Whiteboard Project

4:45 What is a strong mind

5:40 The need to do things you don’t want to

6:00 Dr. L’s advice

7:10 The burden of command

8:30 Truth of looking yourself in the mirror

9:15 Competitions in life

11:00 Mental Health Awareness

12:00 PTS as normal & natural - not a disorder

12:40 Athletic Greens break

16:27 Interview continues

16:45 barriers of knowing & bullsh*t

17:30 Not about answers- It’s about questions

20:00 Rationalizations are just excuses in a fancy package

24:00 Reductionism: breaking big problems down to have small solutions

26:00 How to suck a little less

28:00 Keep your eye on the task at hand

29:18 The panel gets ready to break them out of the shipping containers

29:35 Shipping containers opens   

29:50 Tosh’s reaction to 24 hrs in darkness

32:00 The four Whiteboard Challenge participants men’s reaction

41:00 Sefra, Angle, Johnny & Joe discuss the interview

47:30 AthleticGreens.com/Spartan  

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Whoever said you must CLIMB the ladder of success was wrong! You can JUMP the ladder of success thanks to technology and the speed of access you have to information and people who have already achieved what you want to achieve.

LESSONS:

Learn from the best of the best by finding a mentor.
Learn from prior episodes of Spartan UP!
Change your environment by attending a Spartan Race or a Spartan event to learn from others and get inspired.
How to be a great mentee if you want to be mentored by someone who is already doing what you’d like to do.

 

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

SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2018 Spartan

When we overgeneralize, we tend to create statements and stories that are based on a single event rather than a reasonable amount of evidence. We take one instance and string it out, cutting out possible counter evidence and leaving us tethered to a single moment. Unfortunately, this can lead us to believe things about ourselves that just aren’t grounded in truth. We need to become more aware of when and where we are overgeneralizing and effortfully engage in thought processes that refute the faulty conclusion.

LESSONS:
Overgeneralizing occurs when we draw a faulty conclusion from a single event or instance.
To combat overgeneralizing, develop intention around seeking out evidence that refutes the general story that you have drawn from that one experience.
Ask yourself, What is the truth? And then gathering all the evidence and your current experience in the present and see if the story still holds.

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:

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

© 2018 Spartan

A man who needs little introduction is Paul Teutal from Orange County Choppers. This week we learn how he literally built his business out of the ashes, spent years overcoming obstacles with alcohol abuse and how strong bending steel really makes you. Many may wish for overnight success, but would you be ready to handle the consequence?


Lessons:

Be a man of your word
If you make a commitment stick to it- no matter the adversity
It's all about perseverance
You can be successful even if those around you don't believe in you
Don't be afraid of work: work HARD
Never give up what you're doing
Lead by the power of example
Make decisions that will give you a healthier life
How can you change people, places and things for the better?



Teeter has a special offer just for our listeners. Get the Teeter with bonus accessories and a FREE pair of Gravity Boots by going to https://teeter.com/spartan/


Time Stamps:

0:00 intro to episode

0:33 Teeter link

1:30 Paul’s father’s influence

2:20 Starting his own business

3:00 welding and finding opportunity

3:50 rough road of startup

4:20 working hard at whatever you do

5:00 A fire breaks out

5:40 keeping his commitments

6:40 dealing with alcohol abuse

7:15 getting sober

8:00 not willing to give up his business

8:50 Teeter Break

10:59 Interview Continues

11:45 Changing your habits

12:50 Starting Orange County Choppers

14:30 dealing with overnight success

15:40 Pauls lessons

16:27 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena discuss the interview



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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




FOLLOW SPARTAN UP:

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

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




CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty


© 2018 Spartan

Many of the most “successful people”in the world have a tough back story. They experienced tough times and instead of allowing those experiences or circumstances to define them, they chose to use those tough times to DRIVE them to greater heights.

Lessons:

Use your tough times to empower you vs over power you
Remember that people who are achieving success often times had the odds against them, but they chose strength & success over giving up
There are other people out there sharing their stories that you can relate to. Find 3 other podcasts to learn from and give them a listen today.
Sometimes you simply need a reminder that it can be done and your situation is not unique.
Change you frame of reference as Joe always says. Listen to another Spartan UP podcast episode and you’ll hear someone who has used their tough times as fuel for success!

 

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

SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

CREDITS:

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

© 2018 Spartan

When presented with both positive and negative feedback, why is it that we tend to focus on the negative? Ninety-nine positive comments followed by a single negative one, can lead us feeling determined to zoom in on the one rather than relish in the glory of the ninety-nine. This is called Filtering and it’s a common way of thinking that has the propensity to increase negative thoughts, decrease self-esteem, and exacerbate anxiety or depression. Recognizing when you are engaging in filtering and purposefully paying attention to the positive can help in preventing this mindset trap.

LESSONS:
Filtering occurs when we filter out the positive and bring in the negative.
Though some believe that focusing on the negative makes them stronger and better, it actually does the opposite, decreasing self-esteem and increasing negative thinking patterns.
When you catch yourself filtering, make an effort to bring in that which is positive as well. For each negative point that you focus on, try to focus on at least three positive ones.

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:

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

© 2018 Spartan

 

Can eating only raw fruits and vegetables improve your performance, health and recovery in racing? This week Myriam and Jacky explain how eating raw vegan has enhanced every aspect of their life - from a decade adventure racing to now conquering the obstacle courses at Spartan. Where can you find protein and what is your body really craving? … maybe they are onto something drinking seawater each day!

Lessons:
• Eating raw may help reduce the chance of injury and inflammation 
• A healthier diet can potentially alleviate allergies and asthma 
• You have to push your body hard to know it well 
• To change from a normal diet to a vegan diet should be done in steps 
• Put more vegetable juice into your diet by drinking it before meals
• Your body is craving minerals and vitamins 
• Watermelons are great for the end of hikes 
• Juicing the night before a race may help you feel lighter and ready to go 
• Protein can be found in fruits, vegetables and juices 
• Palm syrup and a little seawater may be great for you?!  

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

Time Stamps:
0:00 Joe intro to the Boisetts
0:52 Athletic Greens
1:22 Interview begins
3:00 eating raw vegan
4:00 It’s not about just performance but about health and recovery
5:00 healing asthma and allergies with a raw diet
6:00 how do you get protein? Myth vs. Fact
6:45 Spartan Race vs. expedition racing
7:40 Sleeping on a raw diet
8:38 Athletic Greens Break in an alpine lupine field
12:27 Interview continues
13:00 Yale study on protein consumption in athletes
14:10 we are not omnivores
15:00 how society normalizes a bad diet
16:00 winning adventure races: raw
17:00 pushing your body hard to know it well
17:30 race prep diet
19:00 advice to starting a raw vegan diet
21:00 bring a watermelon to the top of mountains :)
22:00 health benefits of seawater
23:00 Joe De Sena’s commentary on the interview and what’s coming up next!
24:00 Athletic Greens special offer for Spartan’s

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

LINKS:
http://www.myriametjacky.com/

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

 

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

© 2018 Spartan

Obstacles can stop you in your tracks or, with the right mindset, you can find the opportunities in these obstacles. Dan Sullivan of Strategic Coach has a great quote, all those things that seem to oppose our goals are actually the raw material for achieving them.

LESSONS:

 

• Write down a list of “obstacles” holding you back in any area of your life (Work / Career, Health, etc)
• Get creative with these obstacles. What action can you take that will move you through the obstacle and turn this obstacle into an opportunity.
• Take immediate action to transform your obstacles into an opportunity.

LINKS:

Dan Sullivan of Strategic Coach https://strategiccoach.com

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 

We have a lot of power and control to change our own trajectories. We can pivot at any moment though we often get stuck in certain thinking patterns that become barriers to us shifting direction. One of these thinking patterns is something called all-or-nothing thinking. It is a tendency to think in extremes - I’m either all in, or all out. The problem with this type of thinking is that if you start walking down one path you can feel stuck on that path because your mindset makes you believe there is no turning back. Shifting out of all-or-nothing thinking by reminding yourself that you can pivot at any point is a useful tool and it can help you change course with greater ease.

 

LESSONS:

• There are points of pivot available to you at any moment. You just have to be open.

• All-or-nothing thinking is a pattern of thinking in extremes - All in, or All out.

• Identifying all-or-nothing thinking can help you acknowledge that you have greater control to shift direction.

• Remind yourself that points of pivot are everywhere. One step off course does not mean you have to keep headed down that path.

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:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

What does it take to mentally conquer any challenge? This week Claudio Alessi, a man with a seemingly endless list of championships and achievements, tells Joe that all of it boils down to service.  Joe Desena talk with the Swiss Ski team’s team mental coach who has over 50 years of martial arts training and is a 7 time world champion - he even won the Arm Wrestling World Cup in 1996. The principles and tactics he’s learned he adapted to create mental and biomechanics martial arts training for people with disabilities to conquer their goals. If you want results you need to balance your mental and physical and most importantly have passion! And whatever your goal - just start NOW.

 

LESSONS:

• Balance the mental and physical aspects of your life
• You must have passion to have results
• Align your mentality with your challenge
• It’s all about perseverance, KEEP GOING!
• Set a target and go for it, then surpass it
• If you believe in yourself, it’s all possible
• If you have an objective, start NOW
• Do something bigger than you
• Give without expecting anything back
• Become one with the elements of the earth to be strong: move with them

 

Teeter has a special offer just for our listeners. Get the Teeter with bonus accessories and a FREE pair of Gravity Boots by going to https://teeter.com/spartan/

 

TIME STAMPS:

0:00 Intro: listen overcome the obstacles of your mind!

0:18 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena introduce this week’s guest

2:00 Martial arts as a balance between the mental and the physical

3:00 How to teach people with handicaps to use martial art skills in everyday function

5:20 How to conquer any challenge

6:00 How to put your mentality to the race

7:45 Advice from the mental coach of the Swiss Olympic Ski Team

8:12 Teeter Break

10:47 More of the interview with Claudio Alessi

11:00 What it takes to persevere

12:35 Believe and it is possible

13:50 Becoming part of nature and the elements

14:30 Synchronize with the earth to be strong

18:48 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena discuss the interview

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP:

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

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

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

 

I was 19 years old and had just started working at Price Club. I was working for less than a month and was awarded “Employee of the Month”. How did it happen? Simple. I went above and beyond “normal” effort. This is something you can apply to ALL areas of life, not just your work or career. Good enough is the death of greatness.

 

LESSONS:

• Complacency is when you find yourself saying, That’s not my job.
• To achieve more in life you must be willing to do more, even if the pay off is not immediate.
• Normal actions = normal results. This is also known as average. You’re a Spartan and Spartans don’t do anything with average effort or intentions. Get out there and be AWESOME.

LINKS:

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

Our values are a set of principles by which we choose to live our life. Values can not only help guide us towards what we want but they can also be used as a barometer for what truly matters to us. Sometimes, however, we lose sight of our values and find ourselves engaging in behaviors that are not in alignment with our values. This can not only create a general sense of discontent but can also lead to depression, anxiety, addiction, and other significant struggles. Evaluating whether or not our behaviors are in alignment with our values is a key step to ensuring that our integrity is intact and that we are being true to what matters to us.

 

LESSONS:

• Values: A set of principles by which you choose to live your life.  
• Evaluating whether or not your behaviors are in alignment with your values can help determine whether there may be internal conflict that is creating discontent.
• Follow these three steps to evaluate whether or not you are in alignment:

1. Identify three values that matter most to you.
2. Ask yourself: Are my behaviors aligned with my values?
3. If your behaviors are not in alignment with your values, get curious about what may need to change and start to make some shifts.

 

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:

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

Mountain Equipment Co-op (MEC), is the REI of Canada whose founder wants you to be part of the company, find your purpose and GET OUTSIDE! Raised in South Africa and served in active combat in Angola, his toughest challenge was actually finding a job once he moved to Canada. In this episode we will learn how to define ourselves in difficult moments, find our purpose and how going through tough situations actually fortifies you with a more full life to “suck the marrow out of every experience.”

LESSONS:

• The worst thing you’re going through in your life turns out to be the best
• Structure your organization to give customers what they need
• Get off the couch and out the door!
• Use your profits to give back and improve your community
• Success is not necessarily measured in dollars
• Evaluate yourself against who you were yesterday
• Be better than you were yesterday
• Come out of experiences with a positive frame of mind
• As a young person seek a right of passage- embrace discipline and hardship
• Be of value to your country community and family
• It’s not about finding happiness, FIND PURPOSE
• Don’t be too scared to fail
• Learn how to define yourself in difficult moments
• Be able to handle tough situations and stress to have a full life
• Suck the marrow out of every experience
• Be ready and open for the opportunity, it’s about timing and luck
• Appreciate today
• Design your company to caretake the environment

 

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

TIME STAMPS:

0:00 Joe Desena tells you why you need to listen

0:23 Athletic Greens

0:38 Sefra, Johnny, Col. Nye and Joe get you ready

1:28 Interview with David Labistour CEO of MEC

2:15 Customers as owners of the organization

3:30 What is  co-op structure

4:00 putting money back into the community to get people outdoors

4:50 stop evaluating yourself against other people

6:00 active combat in Angola

7:40 what is purpose?

8:20 how do you find passion?

9:40 how do you define yourself in difficult moments?  

10:00 how handling stress leads to a more full life

10:37 Athletic Greens Break

16:55 during hard time: gas in car or buy food? ?

18:35 be ready and open for the opportunity

20:45 designing your company with ecological values

21:04 Sefra, Johnny, Col. Nye and Joe De Sena discuss the interview

LINKS:

MEC https://www.mec.ca/en/

 

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP:

 

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

 

© 2018 Spartan

 

During an interview I heard with Yanik Silver and Gary Vaynerchuk MANY years ago, I learned a favorite lesson from Gary. It had nothing to do with how fancy your website looks, how awesome your logo is, etc. It’s ALL about genuinely caring. That is the foundation and overall essence of what you do . You can’t fake it. Never take for granted the work you do and the people you impact.

LESSONS:

 

• Take the focus off yourself and focus on helping others.
• Genuinely care. You can’t fake this so there is no trick to caring.
• Don’t underestimate how much you can impact someone’s life simply by being kind. It’s always nice to be nice :)

LINKS:

 

Gary Vaynerchuk Interview https://youtu.be/UXALV1L3Gjs

Yanik Silver Interview https://youtu.be/AMWhfhKdpL4

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

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

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

Readiness is the state of being prepared to take on a new challenge at any given time. There are two key components of being ready, 1. Your capacity to manage change, and 2. Your willingness to try new things. In this episode, learn about the stories and beliefs that you have about yourself as it relates to these two things and how they may be creating a barrier to being ready.

 

LESSONS:

• Readiness is built from two key components:
• 1. Your capacity to manage change.
  2. Your willingness to try new things.  
• Understanding the stories/beliefs that you have about yourself as it relates to these two components will help identify it there are barriers to you being ready.
• You can easily shift your mindset about being ready by using more positive language about both change and trying new things.
• 1. “I don’t do well with change” --> “I don’t like change but I can manage it.”

 

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

 

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

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

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

2018 Spartan

She was run over TWICE & still runs with a smile, Amanda Sullivan will teach you to be the candle that banishes darkness.  Amanda is someone who runs into the fire, she has worked with little girls who have been sex trafficked, orphans and refugees from areas of natural disaster and conflict, and was hit by a car … twice. Her previous experiences fortified her with a remarkably resilient baseline, her infectious smile and enthusiasm reminds us to  “be the hero your waiting for,” and that we all must rise above our circumstances and reignite our inner flames.

 

LESSONS:

• Stop waiting be be rescued, rescue yourself!
• Don’t live in the glory days of the past, be present
• Live on your own terms
• You are in control of your attitude and what you fuel your mind/ body/ soul with
• Fight back again adversity
• Rise above your circumstances
• Ignite your inner flame, fight the darkness
• You’re capable of far more than you think
• Train your soul by training your mind

 

Teeter has a special offer just for our listeners. Get the Teeter with bonus accessories and a FREE pair of Gravity Boots by going to https://teeter.com/spartan/

 

TIME STAMPS:

0:00 Hosts intro

1:45 Being run over

3:00 Contemplating suicide

4:45 Living on her own terms

5:45 Signing up for a 5k

6:40 Teeter Break

9:00 Two accidents not one

10:30 Feeling desperate

11:00 Mom as her hero

11:55 You’re in control, fight back against adversity

13:00 Life is hard, when you accept that it becomes easier

14:00 Caretaking for her mother: through dying showed her how to live

15:45 Being capable of far more than you think- train your soul

16:20 Sefra, Johnny, Col. Nye and Joe De Sena discuss the interview

 

LINKS:  

Amanda Sullivan on Facebook www.Facebook.com/AmandaSullivanSmiles

Amanda Sullivan on Instagram www.Instagram.com/Crutching_Tigress

 

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP:

 

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

 

© 2018 Spartan

Want to change your life? Books can, especially GREAT books. If you have the common thought of I’m too busy to read, try this simple rule: Just read 2 pages a day. I prefer reading at night but morning, afternoon or night is up to you. 2 pages takes less than 5 minutes and will calm you before going to sleep.

LESSONS:

 

• Read daily or almost daily.
• If reading at night, do not read books that cause you to overthink or stress. Choose books that are calming and help you fall asleep easily and more relaxed.
• Set a goal of 2 pages minimum.
• Don’t wait to take action only when you finish the book. Take action the next day if you read at night. If you read in the morning, take action that day.  

LINKS:

Education of a Bodybuilder  http://a.co/ehzOYOw   

Awaken The Giant Within  http://a.co/ey2VbHj

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

We all carry around wounds, grievances, and past hurts. Some of these are from decades ago while others may be more recent. If we aren’t paying attention what these are they can weigh us down - impacting our choices, behaviors, and relationships. In this episode, learn how to take a look at what’s in your sandbag, understand and explore the wounds and grievances that may be impacting you the most, and identify ways to attend to them carefully.  

 

LESSONS:

• Your past wounds and grievances can impact your choices and relationships in the present, especially if you are not paying attention and trying to ignore them.  
• When you pay attention to these wounds and grievances they are less likely to weigh you down.
• A good technique to use to understand what’s in your sandbag is to ask yourself these three questions:
• 1. What wounds am I carrying around with me?
  2. Which wounds might I need to let go of?
  3. Is there someone I need to loop in so that I can begin to heal?

 

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:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

7-7-7 World Marathon Challenge: Seven marathons, seven continents in seven days and that’s just the tip of the iceberg for this sixty-six year old! Robert and Johnny talk this week about what it means to build a “win” into each day and when faced with struggles and challenges do you “suck your thumb, or suck it up?!” As a former Special Ops Pararescueman, Owens has lived his life for others and along the way has inspired everyone that the older you get the fitter you can be and the harder challenges you can conquer.

 

LESSONS:

• You don’t have to age decrepitly
• Who your friends are influences your future
• A strong why keeps you going
• Program a “win” into each day
• Help people and let them help you
• Have “encouragers” in your life
• Everyday we have choices - ask: does it make you or break you?
• Don’t run from the pain, it helps you grow. There is no victory without struggle.
• Do you suck your thumb or suck it up?

 

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

TIME STAMPS:

0:00 Hosts intro

1:20 interview with Robert Owens begins

2:45 deciding to grow stronger as you age

4:00 strength training regimen

5:30 challenge accepted

7:45 the Seven, Seven, Seven

9:30 Antarctica to South Africa: 2 marathons in the same day

11:30 how your friends influence your future

13:00 what are you tired of? What do you want to change?

13:45 programming “wins” into your day

14:12 Athletic Greens break

18:11 who are the encouragers in your life?

19:00 helping people is as great as the win

21:00 the benefits of struggle

26:45 training for Pararescue

28:50 Sefra, Johnny, Col. Nye and Joe De Sena discuss the interview

 

LINKS:

Robert Owens https://www.roberthamiltonowens.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 with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

Synopsis – Sefra Alexandra

 

© 2018 Spartan

You’ve heard the phrase, You are the average of your 5 closest friends. Well, this isn’t news. It’s been implemented in the business world, the Military and even Presidents have used this “mastermind principle” to make one another better. Here’s how:

 

LESSONS:

 

• Surround yourself with people who make you better and vice versa.
• Invest in yourself. This creates “skin in the game” and you are more willing to take action with your new information.
• Do a self audit. Is your environment supporting your goals and helping you achieve more in life?

LINKS:

Joe Polish Interview https://youtu.be/yDGu8k0XyHk

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

 

“Think and Grow Rich” http://a.co/h3XqppW  

 

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

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

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

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

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

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

 

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

2018 Spartan

Failure is part of the human experience. We all fail. When we see failure as negative, we are not only less likely to challenge ourselves but we are also more likely to get weighed down by the experience. If you begin to consider failure as both purposeful and positive, you can gain extraordinary wisdom and growth. In this episode, learn which questions can help you flip failure upside down so that the experience works to refine you rather than define you.
 
LESSONS:
• Failure happens to all of us.  
• When you see failure as purposeful you can learn and grow from it.
• Ask yourself these three questions when you experience failure so that you can gain the most from the experience:
1. What wisdom can I gain from this?
2. What does this failure mean about me that I need to pay attention to?
3. How does this failure refine me?
 
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:
 
Production Team: Heather Knox, Knox Knox Creative; Marion Abrams, Madmotion, llc.
Host: Dr. Lara Pence
Synopsis: Dr. Lara Pence
 
2018 Spartan

Find out why Joe De Sena calls this executive coach, the Human Whisperer. Jason helps people to gain self-awareness, to discover blind spots and identify past traumas that are hindering that leap from being a 1 billion dollar company to a 5 billion dollar company. What simple adjustments can you make in your life and in your corporations to stop living in peaks and valleys? Here are some “recipes and anecdotes to avoid rock bottom,” and realize your true potential.

 

LESSONS:

Ask others to rate your relationships with them on a scale from 1-10
Note your external vs. internal scoreboard
Listening is as important as being heard
Try talking last in a meeting
Share, open up and interact with people
Trace back to time you didn’t feel “enough,” understand it.
Ask yourself, when your doing anything, why you’re doing it?
Get to “emotional core,” stop hiding, ask questions
The only bad workout is the one you don’t do
Take a leap of faith in your life

 

This episode of “Spartan Up!” is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

TIME STAMPS:

0:00 Hosts intro

1:25 Interview begins

3:00 how to go from millions to billions

3:45 what do you do at rock bottom

4:45 how to be vulnerable as a CEO

6:20 phases of being broken as part of life

8:30 sustaining new patterns

9:45 how do you shift a paradigm

10:30 breaking bad eating habit patterns

16:00 recipes and anecdotes to avoid rock bottom

18:00 why Joe does burpees

23:20 Sefra, Johnny, Col. Nye and Joe De Sena

 

LINKS:

More about Jason https://jasontreu.com/

His Book https://www.amazon.com/Social-Wealth-Extraordinary-Relationships-Transforming-ebook/dp/B00N9CA1QY)

 

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

 

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

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

 

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

 

© 2018 Spartan

 

Joe and Zach get together to record the first ever Spartan Way episode while discussing a favorite topic at Spartan, Finding Your True North. Your True North is all about discovering your WHY? Why were you put on this earth? What is the 1 thing you are so passionate and excited about that you can keep doing for the next 25 years?

 

If you’re unsure what your True North is, don’t worry! Zach & Joe discuss the different ways you can discover your True North. Sometimes you find your True North and other times, it finds you. Enjoy the show!

LESSONS:

1. What are The Questions & Lessons to ask yourself to help find your True North?
2. What is Joe’s “shotgun approach” to finding your True North?
3. Finding your True North requires getting out there and doing work, making mistakes and experimenting.
4. What is the The BIG lesson Zach learned from Dan Sullivan of Strategic Coach?
5. Ask yourself the question, What will keep you excited for the next 5, 10 or 25 years?

LINKS:

Dan Sullivan Strategic Coach https://www.strategiccoach.com/

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

As much as you may want to, you can’t actually control which emotions arrive at any given time. You can, however, control how you respond to them when you are tuned in and paying attention. Becoming more aware of your emotional state gives you greater agency over your choices, behaviors, and ways of relating. In this episode, learn a simple three-step process that can help you increase your emotional acuity and become more intentional with how you choose to respond.

 

LESSONS:

• We must be increase our emotional acuity if we want to be intentional with our choices.
• Tuning in to your emotional state is similar to tuning in to your physical state.
• A three step-process can help to increase your emotional awareness:
• 1. Where Am I Feeling? : a full body scan to check-in with the physical sensations of your emotions.
  2. What Am I Feeling? : expand your emotional vocabulary and use more descriptive words to identify which feeling is arriving.
  3. How Do I Want to Respond? : make intentional choices with how to move forward with greater awareness of the emotion that is at play.

 

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:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

What does it take to hunt an antelope barefoot in the Kalahari Desert? Run 3,100 miles around the same ½ mile block in Queens, New York for 52 days straight? Or become a Marathon Monk that must complete 1,000 days of consecutive running or be put to death? Find out how this inspired Joe to start Spartan and the persistence and perseverance witnessed through the lens of documentary filmmaker Sanjay Rawal who believes our “first form of prayer was with our feet- when we hunted, we followed animals, we tracked, we foraged…” learn from these cultures of endurance  how inner progress can lead you to transcendence.

 

LESSONS:

 

1. Get joy from the pain
2. Humans have a primal connection to the earth through movement- running, hunting, hiking was a part of everyday life- KEEP MOVING !
3. Self transcendence comes through perseverance and persistence
4. Track your inner patterns - choose trajectories to catch what your hunting for  
5. “Happiness is solely dependent on your physicality - if you’re not challenging yourself physically you’re not challenging your mind and heart”

 

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

TIME STAMPS:

3:00 What inspired Joe to start Spartan

5:00 find transcendence through movement

6:45 the San Bushmen of Botswana

8:00 how does man persistence hunt in the desert

9:30 how do you track antelope ?

16:30 what was humans original religion?

18:20 what is the transcendence run ?

 

LINKS:

3100 Run and Become Film https://3100film.com/

3100 Film on Facebook facebook.com/3100film

 

SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP:

 

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

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

Synopsis – Sefra Alexandra

 

© 2018 Spartan

Can you change the way you think? This week’s conversation is all about how to change the way you think about what is possible and how to create “the most empowering place on earth.” Joe on his perpetual QUEST to rip people off the couch, talks with Impact Theory’s Tom Bilyeu about creating a media platform that empowers people to leverage their behaviors. The idea is to meet you where you are - with your nutrition and your mind.  In this episode explore the “why” of suffering, the disruptive power of narrative and remind you that “you are what you do habitually.” Find out how Tom plans to make you better.

 

LESSONS:

1. Dont be less of what you could be- work your way to success
2. Utilize the Growth Mindset: learn, grow, get better and read a lot
3. Impact takes time
4. Intelligence isn’t a static unchangeable thing
5. Build something you are all passionate about
6. Building a community is the best marketing of all time
7. Leverage people’s behavior rather than trying to change it
8. IT’S ALL ABOUT MINDSET
9. What you build your self esteem around really matters
10. You are what you do habitually
11. CRUSH A.N.T.S. (Automatic Negative Thoughts) - Dr. Daniel Amen

 

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

TIME STAMPS:

2:00 if you work hard will your efforts be rewarded ?

4:00 how to change your mindset

6:20 being too stupid to quit

8:00 learning the ways of a startup

9:00 what is success?

13:00 does suffering break people?

17:00 how to meet people where they are at

 

LINKS:

Impact Theory https://impacttheory.com/

Quest Nutrition https://www.questnutrition.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 with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

 

Synopsis – Sefra Alexandra

 

© 2018 Spartan

 

Feed your mind, shoot for the long odds, look for mentors and draw your ideas out with us at Dodgers Stadium. What does it take to succeed in the software industry? Peter thinks it’s “timing, tenacity, execution and when you’re getting out.”  We explore what an infinite blank canvas for intuitive collaboration on the cloud looks like with the founder of Bluescape.  It has revolutionized the way that the federal government, movie, real estate industry and nomadic remotely located entrepreneurs all over the world collaborate digitally. Like Peter said, “when your an entrepreneur you have to think like your going to the majors- get up earlier than everyone else and come home later!”

LESSONS:

1. Learn how to read people using ALL your senses
2. It’s all about timing, tenacity, execution and demand
3. You are the brand of your organization
4. Feed your mind to be a good leader
5. Design your business to decrease turnover
6. Collaboration is key - technology can help when working remote
7. You need mentors
8. Think like your going to the majors: get up early, come home late

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

TIME STAMPS:

2:30 using all your senses to read people

4:30 techniques for emerging markets in software

5:45 surviving Kuwait

7:00 what does it take to succeed

9:00 feed your mind

10:00 how to design your business

14:30 what is Bluescape?

20:00 Mentor network and “pain stories”

24:00 lonely time in startup world

 

LINKS:

Bluescape https://bluescape.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 with Johnny Waite, Sefra Alexandra, and Col. Tim Nye.

 

Synopsis – Sefra Alexandra

 

© 2018 Spartan

 

Founder of 1-800-GOT-JUNK? WOW 1 DAY PAINTING, You Move Me, and Shack Shine- Brian shifted the paradigm of “ordinary home services and turns them into exceptional experiences.” This week Joe discusses some shady junk removal of his own, learns the Painted Picture Method of envisioning your vision &  how a high school dropout stuck with his not so sexy business to disrupt a market and make it a multimillion-dollar franchise. One man’s trash is another man’s treasure !

 

LESSONS:

1. Things take time !
2. Be relentless
3. Believe in a future vision
4. Utilize free press
5. Systematize, franchise & scale

 

This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan

 

TIME STAMPS:

2:00 Do you take your dad’s advice?

5:20 How to systematize, franchise & scale

6:25 The Painted Picture

7:30 The Age of Storytelling

 

LINKS:

https://www.o2ebrands.com/

 

https://www.forbes.com/sites/brianscudamore/#19e5588e70d3

 

SUBSCRIBE:

 

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

 

YouTube: http://bit.ly/SpartanUpYT

 

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

FOLLOW SPARTAN UP:

 

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

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

CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

 

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

 

Synopsis – Matt Baatz & Sefra Alexandra

 

© 2018 Spartan