JJ Birden: “Getting better, waiting for my opportunity. And when you get the opportunity, you don't open the door, YOU RIP THE DOOR OFF THE HINGES, and you make that opportunity stay. You own that baby. And that's what I did.” 

Yancy: “That's another mic drop!”

Today Yancy and Jarod go over 3 legendary mic drop moments from Todd Durkin, JJ Birden, and Matthias Giraud, that have shaped our mindsets for the better. In this episode, you’ll learn about:

- Get your axx up and get after it, there’s no regrets with it
- When you get an opportunity, own it!
- Don’t be a pig wallowing in shxt

Full Episodes

Todd Durkin, “Improve Your Daily Discipline with Todd Durkin / DEKA” - https://youtu.be/hASH42xLhkk

JJ Birden, “Former NFL Pro JJ Birden  Always Works Like an Underdog / DEKA” - https://youtu.be/sNJoGNJw1F0

Matthias Giraud, “The Roadmap to Fulfillment with Super Frenchie, Matthias Giraud / DEKA” - https://youtu.be/2y29ZFmioic

Connect with Jarod and Yancy on social, and attend a DEKA event: 

-Jarod’s Social: @jarod_cogswell

-Yancy’s Social: @YancyCulp

-Race a DEKA Event: DEKA.FIT

SPONSOR

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt 

FOLLOW SPARTAN UP:

Spartan Up on Instagram: @spartanuppodcast

Spartan Up on Twitter: @SpartanUpPod

CREDITS:

Producer: Lake Watters

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

© 2022 Spartan

What does the science say? Anna Lembke MD, Professor and Medical Director of Addiction Medicine at Stanford University and author of "Dopamine Nation," says yes! She explains, in terms we can all understand, why this is the case.  How does your reward system work? How have human interactions been “druggified”? If Buddha said take the middle path, why is it that today we need to take the hard path?

Anna Lembke, MD’s book Dopamine Nation https://amzn.to/3ua8Lgn

More about Anna Lembke, MD https://www.annalembke.com/

Joe De Sena’s Parenting book “10 Rules for Mental Toughness for Families”

https://amzn.to/3JrN6oz

The Tough Bible - the best information from Spartan Up all in one place

Spartan.com/toughbible 

Be ready for ANYTHING - download the free book  https://www.spartan.com/readyforanything

Spartan Up podcast is brought to you by Wild Health www.wildhealth.com Wondering which diet is right for you? What your optimal recovery routine is? How your sleep impacts performance? Wild Health will help you uncover all the answers to your health questions with a fully personalized, precision health plan, based on your DNA & bloodwork. Discover your truth - sign up at wildhealth.com with code SPARTAN10 for 10% off. 

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com.

CREDITS:

Producer – Marion Abrams, Madmotion.com

Host: Joe De Sena

© 2022 Spartan

Dr. Nada, Dr. Alan Desmond, Apo Atsalakis & Alex Wisch all have great advice and tips to have a better metabolism.

Apo Atsalakis, founder of PNOE, says, “Undereating is equally bad, actually, as overeating. So, many people do go on, particularly people who are into weight loss, do crash diets and they would eat very low calories and this essentially slows their metabolism down.”

In this episode, you’ll learn:

- Daily routines to boost metabolism
- Circadian rhythm and metabolism. Getting a jumpstart from cordisol, using natural cycles for the best metabolism
- What kind of training and diets you should try for your lifestyle to improve metabolic flexibility
- What you should eat to have a better metabolism and healthier gut

If you want to watch the full episodes:

Muscle and Metabolism // SPARTAN HEALTH 019 - https://youtu.be/MYsoQBV0lh0

Circadian Rhythm and Weight Control // SPARTAN HEALTH ep 016 - https://youtu.be/ZqqMYp7uvnM

Geek out on Your Metabolism / Joe De Sena with  Apo Atsalakis & Alex Wisch - https://youtu.be/FwPjI9PiSW0

Should You Eat More Plants? / Joe De Sena & Dr. Alan Desmond - https://youtu.be/2cIgkfqKwME

SPONSOR

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

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

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

CREDITS:

Producer: Lake Watters

Hosts: Johnny Waite, Joe De Sena

Co-Hosts: Sefra Alexandra, Col. Nye

Sr Producer: Marion Abrams

© 2022 Spartan

“The good doctors are out there prescribing exercise to people suffering with depression, anxiety, stress. It's an antidepressant, and I know the other thing that it does for me is it makes me feel more confident. Confidence breeds joy as well. It gives me more self-worth. It gives me a better self-image. And that always, that always happens after a workout,” says Jarod Cogswell, co-host of the DEKA Series and Co-Creator of Spartan DEKA.

Today Yancy and Jarod are talking about how exercise is about more than your physical results. It can help create your best mindset ever. In this episode, you’ll learn about:

- Mindset shapes your behavior and elevates positivity
- 3 step plan, get up and out, reach for the moments and thoughts you want, take notes after each session
- You need to exercise your mind and spirit as much as your body
- Fitness is guaranteed to serve you back

Connect with Jarod and Yancy on social, and attend a DEKA event: 

-Jarod’s Social: @jarod_cogswell

-Yancy’s Social: @YancyCulp

-Race a DEKA Event: DEKA-FIT

SPONSOR

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt 

FOLLOW SPARTAN UP:

Spartan Up on Instagram: @spartanuppodcast

Spartan Up on Twitter: @SpartanUpPod

CREDITS:

Producer: Lake Watters

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

© 2022 Spartan

Genius Kitchen https://amzn.to/3Nz17nw

Genius Foods https://amzn.to/3LttdyF

Joe De Sena’s Parenting book “10 Rules for Mental Toughness for Families”

https://amzn.to/3JrN6oz

The Tough Bible - the best information from Spartan Up all in one place

Spartan.com/toughbible 

Be ready for ANYTHING - download the free book  https://www.spartan.com/readyforanything

Spartan Up podcast is brought to you by Wild Health www.wildhealth.com Wondering which diet is right for you? What your optimal recovery routine is? How your sleep impacts performance? Wild Health will help you uncover all the answers to your health questions with a fully personalized, precision health plan, based on your DNA & bloodwork. Discover your truth - sign up at wildhealth.com with code SPARTAN10 for 10% off. 

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com.

CREDITS:

Producer – Marion Abrams, Madmotion.com

Host: Joe De Sena

© 2022 Spartan

Zach Even-Esh, Jimmy Chin, Rick Lamb, and Gabby Reece are going to help us become better parents, giving us advice and their own experiences as guidance to get our kids on the journey to greatness.

Retired Command Sergeant Major Rick Lamb says, “Family. That's what you're left with at the end of the day. You know, as the body fails, the brain fails, everything else. Like we were talking about earlier, you don't want to be that guy that's dying at the VA hospital with oatmeal dripping off your chin because nobody's going to visit you.”

Joe: “I like that! We're going to call that the oatmeal test.”

In this episode, you’ll learn:

- How to get your kids active and exercising
- Helping kids discover a passion where excellence is the only option
- Reconnecting with your kids after you’re distant from them for a while
- Don’t force your sport on your kids! Having fun and discovering new things is more important

If you want to watch the full episodes:

Motivate your Kids to Exercise // SPARTAN WAY 025 - https://youtu.be/fGLYQSCAinE

Jimmy Chin | It took 3 Attempts to Ski Everest - https://youtu.be/aH2dza1X4JI

Rick Lamb | Warrior / Husband / Father: Lessons Learned & Earned - https://youtu.be/gDu8XJpbGaM

Athlete, Model, Mother, and Guru Gabby Reece talks with Spartan Race founder Joe Desena - https://youtu.be/JOsRMmWhSXo

SPONSOR

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

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

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

CREDITS:

Producer: Lake Watters

Hosts: Johnny Waite, Joe De Sena

Co-Hosts: Sefra Alexandra, Col. Nye

Sr Producer: Marion Abrams

© 2022 Spartan

Bruce Babashan, former senior-level corporate executive turned professional boxing trainer, says, “And if you stay lonely and you don't reach out, at least this is the way it is for me, I become drained. When I bring them in and I spend my time mentoring them, that's how I get my juice, but that's how I stay connected. But when I'm just grinding every day, I disconnect over time, and I tend to move towards the cynicism side of that continuum.”

Today, Yancy and Jarod talk with Bruce about avoiding being a cynic in your life and in doing the things you love, and making sure you have a romantic relationship with what you do. In this episode, you’ll learn:

- If you’re at your highest level, your greatest outcomes will naturally follow
- You’re not going to win off of schemes and plays, you need to have passion to push to the next level
- You have to work hard enough to feel bad about losing

Coach Bruce Babashan is a “master storyteller” who teaches others his knowledge based on the concept of GRIT and self-leadership.

Check out Bruce at:

Yourcornerman.com

Instagram - @yourcornerman

Twitter - @BruceBabashan

Facebook - facebook.com/CoachBruceBabashan

Connect with Jarod and Yancy on social, and attend a DEKA event: 

-Jarod’s Social: @jarod_cogswell

-Yancy’s Social: @YancyCulp

-Race a DEKA Event: DEKA-FIT

SPONSOR

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt 

FOLLOW SPARTAN UP:

Spartan Up on Instagram: @spartanuppodcast

Spartan Up on Twitter: @SpartanUpPod

CREDITS:

Producer: Lake Watters

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

© 2022 Spartan

Joe De Sena’s Parenting book “10 Rules for Mental Toughness for Families”

https://amzn.to/3JrN6oz

The Tough Bible - the best information from Spartan Up all in one place

Spartan.com/toughbible 

Be ready for ANYTHING - download the free book  https://www.spartan.com/readyforanything

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com.

CREDITS:

Producer – Marion Abrams, Madmotion.com

Host: Joe De Sena

© 2022 Spartan

Dr. Jen Welter, Coach Kevin Ward, and Dr. Jeff Karp are the people we need to listen to for advice to build the best team of people possible in all walks of life.

Dr. Jeff Karp says, “When you take someone who is outside the discipline, they start asking these basic questions that can actually break down those dogmas. And then you start questioning, you know, how the entire field was evolved. You know, like there's like this kind of framework and you start breaking down that framework and you realize that there's completely new ways of thinking that could be helpful. So I think just as a general kind of principle in life, it's, you know, surrounding yourself with people who have expertise and skills that you don't have.”

In this episode you’ll learn:

- Using diversity as a strength from Dr. Jen Welter
- Defining your culture with Coach Kevin Ward. How to maintain a team that wants to work and serve themselves
- Why Dr. Jeff Karp has multiple people from different backgrounds to bring a deeper understanding to all problems

If you want to watch the full episodes,

The first female coach in the NFL - Dr. Jen Welter / Interviewed by Joe De Sena https://youtu.be/1FYCWKNFfQY

271: Kevin Ward | How West Point Wrestling Builds Team Culture https://youtu.be/Qkvxr3UFWt0

Dr. Jeff Karp | Problem-Solving Skills from the Bio-Tech Industry https://youtu.be/RoUx-IYLw0c

SPONSOR

This episode of Power Up! is brought to you by Trifecta. Unbox your best self with the food, coaching, and community support you need to reach your goals. Trifecta delivers delicious, macro-balanced meals directly to your door. Let Trifecta handle meal prep and take 40% off your first order using code SPARTAN at checkout.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

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

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

CREDITS:

Producer: Lake Watters

Hosts: Johnny Waite, Joe De Sena

Co-Hosts: Sefra Alexandra, Col. Nye

Sr Producer: Marion Abrams

© 2022 Spartan

Bruce Babashan, former senior-level corporate executive turned professional boxing trainer, says, “Grit, to us, is time and pressure. Will you put in the time, will you completely devote yourself long enough to find out whether or not you can be successful at something.”

Today, Yancy and Jarod talk with Bruce about finding your long range goal and embracing the pain and grit to reach what you see as excellence in your life. In this episode, you’ll learn:

- Redefining what success looks like for you
- Finding a goal to devote yourself to
- The ability to delay gratification
- The grit advantage. How grit gets you to that level of excellence that talent and practice alone can’t

Coach Bruce Babashan is a “master storyteller” who teaches others his knowledge based on the concept of GRIT and self-leadership.

Check out Bruce at:

Yourcornerman.com

Instagram - @yourcornerman

Twitter - @BruceBabashan

Facebook - facebook.com/CoachBruceBabashan

Connect with Jarod and Yancy on social, and attend a DEKA event: 

-Jarod’s Social: @jarod_cogswell

-Yancy’s Social: @YancyCulp

-Race a DEKA Event: DEKA-FIT

SPONSOR

This episode of Power Up! is brought to you by Trifecta. Unbox your best self with the food, coaching, and community support you need to reach your goals. Trifecta delivers delicious, macro-balanced meals directly to your door. Let Trifecta handle meal prep and take 40% off your first order using code SPARTAN at checkout. 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt 

FOLLOW SPARTAN UP:

Spartan Up on Instagram: @spartanuppodcast

Spartan Up on Twitter: @SpartanUpPod

CREDITS:

Producer: Lake Watters

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

© 2022 Spartan