Sun, 31 March 2019
Magnesium has some amazing properties for your brain and body. It also makes important contributions to many important processes in the human body. Two things that many of us have experienced are stress and muscle cramps. First, let’s look at magnesium and its impact on stress, especially in relation to cortisol. Second, magnesium has many therapeutic and restorative effects on the brain. For instance, it helps to keep the neurons in the brain healthy by reducing the stimulating effects of calcium and glutamate on neural receptors. A lack of magnesium in the area of cell receptors means that stimulus from calcium and glutamate can increase. This leads to cell damage and even cell death in the brain. Research has also suggested that this mineral can help protect people from falling into periods depression and anxiety after suffering brain trauma. Third, magnesium is the fourth most abundant mineral in the body and it’s part of many important functions. Keeping magnesium at the right level can help you in so many ways. Since it plays a role in neuromuscular transmission and muscle contraction it is linked (along with some other minerals like potassium and calcium) to muscle cramping when levels are deficient. Things like nerve compression and poor blood supply can also cause cramping so if it’s something persistent and troublesome see your health care provider. Not many people know this but magnesium is part of every cell in your body. It’s what’s known as a “helper” molecule that is part of biochemical reactions that are happening all the time in human cells. Everything from the movement of muscles to the creation and repair of DNA and RNA involves magnesium. Although magnesium doesn’t often make the health headlines, it’s presence in all our cellular functions means that it’s a critical component of our overall well-being. How about some natural ways you can up your magnesium: it’s found in avocados, nuts, lentils, and bananas. Of course there are Mg supplements but I love food as medicine whenever possible. So keep calm and carry on … by keeping your magnesium at healthy levels.
Magnesium is ubiquitous in the body and plays a role in all of the processes of our cells. It also plays an important role in mental health by both reducing cell death in the brain and mitigating the levels of cortisol released by the brain during times of stress. Cortisol is the body’s principal stress hormone. The hippocampus “is a small, curved formation in the brain that plays an important role in the limbic system. The hippocampus is involved in the formation of new memories and is also associated with learning and emotions.”
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Inna Slutsky et al., "Enhancement of learning and memory by elevating brain magnesium," Neuron 65.2 (2010): 165-177, https://www.sciencedirect.com/science/article/pii/S0896627309010447, accessed January 2019. Emily Deans, Magnesium and the Brain: The Original Chill Pill,” Psychology Today, June 12, 2011, Kendra Cherry, “Hippocampus Role in the Limbic System, verwellmind, https://www.verywellmind.com/what-is-the-hippocampus-2795231, accessed January 2019. “What is Cortisol?” Web MD, https://www.webmd.com/a-to-z-guides/what-is-cortisol#1, accessed Lisa Fromm, et al., "Magnesium attenuates post-traumatic depression/anxiety following diffuse traumatic brain injury in rats," Journal of the American College of Nutrition 23.5 (2004): 529S-533S,
FOLLOW SPARTAN UP: CREDITS: © 2019 Spartan |
Fri, 29 March 2019
Kevin Gillotti talks with John Yatsko, an athlete not often seen on the OCR circuit but one who has the historical results & credentials to put worry into his competitors when he does show up. Kevin & John talk about staying elite level fit while living a nomadic lifestyle. LESSONS: SUBSCRIBE: FOLLOW SPARTAN UP AND KEVIN G CREDITS:
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Thu, 28 March 2019
The 4 AM club is something that Cory Gregory runs out of his gym in Ohio. You can create ANY type of “club” & it doesn’t have to be at 4 AM!
Building a club will build accountability for yourself and everyone else
Apple Podcasts: http://bit.ly/SpartanUpShow
FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
CREDITS: Producer – Marion Abrams, Madmotion, llc. © 2019 Spartan |
Wed, 27 March 2019
For better or worse, life is filled with struggle and challenge. We, as humans, were built with a wide emotional range and often experience a variety of feelings, both joyful and painful ones. Nevertheless, we are bombarded with the message that one’s life goals should be a constant state of happiness; that the pursuit of happiness should trump all. The problem with this goes back to that first sentence, life is filled with struggle and challenge. And it’s normal for us to experience hardship. Good for us in fact. But when we have the misbelief that life should always and only be happy we can end up comparing our current position to a false and manufactured ideal.
LESSONS:
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/
CREDITS:
Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence
© 2019 Spartan
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Tue, 26 March 2019
The Youngest GM in baseball history, Theo Epstein took the Red Sox to the World Championships after 86 years then did the same for the Chicago Cubs after a 108 years! What techniques did he use to change the culture of his organization? In this interview he explains how he chooses players (it has a lot to do with their mindset and resilience!), his theory on taking and giving credit, and the three things you should do if you want to improve your team culture.
LINKS Save $50 on the Misfit Vapor2 with the code SPARTAN50 at www.Misfit.com/vapor2 TIME STAMPS: SUBSCRIBE: FOLLOW SPARTAN UP: CREDITS: © 2019 Spartan |
Mon, 25 March 2019
Highly Competent: know your job, do your job, be quick to develop and eager to assume responsibility. Competence is acquired through training, practice, time under tension, experience - for sure. Let’s just not keep making the same mistakes over and over, being told to do things repeatedly, and be happy with minimum standards. Low Maintenance: don’t require a lot of special handling or attention. At times, things will come up that need to be handled or addressed in order to not distract us from performing. The key here is frequency. If it is a daily maintenance task to get someone to do their job, then I’m looking for someone with a weekly maintenance cycle. And then, I’m already looking for someone with a monthly cycle, and then a quarterly… No Drama: we already have enough as it is to get along, understand and appreciate differences, and try to figure out how to lead dozens of different personality/talent patterns. If you like to gossip, invent truth, pass judgment, make gros assumptions too quickly, be over sensitive or take things always personal etc, I’m not convinced you are a good fit to be a part of a great team. Whatever you expect from others, demand of yourself. LESSONS:
SUBSCRIBE: FOLLOW SPARTAN UP AND Tosh: CREDITS: Producer: Marion Abrams, Madmotion,llc. © 2019 Spartan |
Sun, 24 March 2019
Today, we’re going to clear up a misconception about muscle and metabolism. It’s become common knowledge that muscle burns so many more calories than fat. If you put on more muscle, the story goes, more calories just burn along with it. So increase your muscle mass! Right? In this episode of Spartan Health we’re gonna’ look into that… WHAT WE TALK ABOUT While it’s true that muscle does burn more calories than fat, the importance of this difference may be quite exaggerated. As it turns out, resistance training (which is often the preferred way to build muscle) is important in keeping many of our body’s functions healthy and vibrant … but it’s not best way to lose weight. Not convinced? Here are some things to think about-- Many studies that demonstrate how muscle mass increases your calorie consumption measure your body’s total metabolic rate as a way to determine how new muscle mass burns calories. But that metabolic rate is a measure of all of a person’s daily activities, not just that of muscle mass. It turns out that on a daily basis, at the same time your muscles are working, so are other parts of your body – and they’re burning calories, too. Your organs are doing this all day long. Even “fat” is burning calories indirectly by secreting proteins. Almost everything your body is doing outside of exercising is known as your “basal” or “resting” metabolism. You might be surprised to learn that the basal metabolism takes up 60-80% of your body’s total consumption of energy. So, what are you going to do if you can’t lift yourself towards losing huge amounts of calories through growing muscle? In a word, it’s balance. 1) Watch your calorie intake but don’t binge diet. In general, it’s a simple equation. If you burn more calories than you consume, you’ll probably lose weight. (But there is a catch – binge dieting may result in a permanent shift downwards in your metabolism, so a gradual approach is usually better….) 2) Drink lots of water. Drinking water can suppress your appetite. Drinking water also burns calories, especially cold water (because the body has to heat it up). And water is necessary to burn fat. 3) Have a varied exercise routine. Guess what? That’s exactly what any Spartan Race will do. Weight training is good in this domain, but it’s not the only thing. Daily aerobic exercise is a very efficient kind of movement for burning calories. But make sure to add little things to your daily routine – take the stairs instead of an elevator or walk to the local convenience store instead of using a car. Even “low intensity” activities like working in your backyard can add up on your daily calorie output. So, in short, how do I weigh in on only weight training to burn calories? It’s not enough. Activities that vary your routine not only prep you for your next race but keeps your metabolism in good form.
Building muscle mass is a good way to increase your body’s consumption of calories, but it’s by no means the only way. In fact, if you depend too much on growing muscle as a means to control your weight, you’ll be wasting a lot of effort. Reducing calorie intake in a sensible way while finding various ways to increase your aerobic and daily physical activities will offer the best path forward to losing weight. Basal metabolism: the energy consumed by the body when at rest. Metabolic rate: the amount of energy used by the body over a specific period of time.
LINKS & RESOURCES: Follow Dr. Nada on:
Christan Finn, “The Truth about Muscle and Metabolism,” Muscle Evo, https://muscleevo.net/muscle-metabolism/, accessed January 2019. Jennifer Huizen, “Can water help you lose weight?” Medical News Today, June 28, 2018, https://www.medicalnewstoday.com/articles/322296.php, accessed January 2019. Alexandra McPherron, et al., "Increasing muscle mass to improve metabolism," Adipocyte 2.2 (2013): 92-98, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/, accessed January 2019. Ludo Van Etten et al., "Effect of an 18-wk weight-training program on energy expenditure and physical activity," Journal of Applied Physiology 82.1 (1997): 298-304, accessed January 2019, https://www.physiology.org/doi/pdf/10.1152/jappl.1997.82.1.298.
FOLLOW SPARTAN UP: CREDITS: © 2019 Spartan |
Fri, 22 March 2019
Kevin Gillotti talks with Kirk Dewindt, a personal trainer (PT), a collegiate All-American in track, a handsomely popular “The Bachelorette” contestant, and a strong & respected member of the Spartan Pro Team about common injuries amongst endurance athletes.
LESSONS:
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 |
Thu, 21 March 2019
We all go through times in our life where we second guess ourselves. The way to get out of that phase is to do the work. The work will remind you what you’re capable of. The mere fact that you’re doing the work will help you put “points on the board” and build confidence again. LESSONS: Get out of your normal environment and demonstrate your expertise.
Apple Podcasts: http://bit.ly/SpartanUpShow
FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
CREDITS: Producer – Marion Abrams, Madmotion, llc. © 2019 Spartan |
Wed, 20 March 2019
Feelings can be powerful and even more so when they create discomfort. Anxiety, worry, and concern are three feeling states that can initiate a way of thinking that can very quickly create a barrier to you moving forward with whatever task is at hand. How you feel today is not necessarily a marker of how you will feel in the future but we can sometimes fall into the mind trap of believing this to be true. Think about it, if signing up for a Spartan race induced a tremendous amount of anxiety you may have the tendency to feel into the future and believe that your nerves on race day will be twice as bad. It’s important to remain in the present as much as possible and not make assumptions that how you feel now will be your emotional state moving forward. LESSONS:
FOLLOW SPARTAN UP AND DR. L: CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. © 2019 Spartan |
Tue, 19 March 2019
Angel Sanz is humble, hilarious and always smiling mastermind and Country Manager of Spartan Spain whose up each day by 3:30 am. Sport has always been an integral part of his life, from playing basketball at University of Houston to teaching physicality and obstacle racing as a perfect analogy for entrepreneurship. Sport is what drives his pedagogy in education, with how he interacts with his family, how he gets better at business, how he to made his new business and now how he makes people better by ripping them off the couch. He may or may not be wearing a dark mask in a dark van and show up at your door in the middle of the night. Lessons LINKS TIME STAMPS SUBSCRIBE: FOLLOW SPARTAN UP: CREDITS: © 2019 Spartan |
Mon, 18 March 2019
The complex, flashy, super sexy solution rarely survives substantial contact with any situation less than the ideal it was created for. It’s safe to say that ‘The Basics’ are just that, basic. The reasonable extension of this conversation then suggests also timeless. Let’s look at the lever, wedge, wheel… half of humankind’s inventions wouldn’t work without these simple machines. There’s a saying that goes somewhat like: “Why use an expensive whatnot when a hammer will suffice?” When faced with problems I like to reduce them to their simplest terms. Complex problems require complex solutions and complex things get increasing hard to pull off when we are tired, afraid, cold, wet, it’s dark… And even then, complex things are typically built on the foundation of the basics. So it stands to reason we should be absolutely brilliant at the basics to even set conditions for the fancy to manifest. At a minimum, the basics can serve as a last resort. If it’s a last resort you should have the greatest of confidence it will work! I’m assuming of course you are interested in results and not just the appearance of cool. LESSONS:
SUBSCRIBE: FOLLOW SPARTAN UP AND Tosh: CREDITS: Producer: Marion Abrams, Madmotion,llc. © 2019 Spartan |
Sun, 17 March 2019
When things run well, we often assume, they run regularly. From the pistons in a car to the daily changes in the tide, we often expect that processes run optimally when they progress or move forward in the same or a uniform way. Or if they change, the change is gradual and moves slowly from phase to phase – like the seasons or the way the sun rises and sets. One important body function is an exception! WHAT WE TALK ABOUT: Heart rate variability (HRV) is a strong indicator of health – of good mental and physical health as well as the potential or resiliency of the body to survive problems, stressors, and illness. It’s a big topic but today I want to introduce the concept and make you aware of what it is and how it can help you both short and long-term. Your heartbeat is controlled by your body’s autonomic nervous system (ANS). This system runs and regulates parts of your system that are always “on.” Things like your breathing, digestion, blood pressure and heart rate. The autonomic nervous system itself is divided into two main aspects: the fight or flight response or the relaxation response. When the autonomic system is relaxed, the heartbeat becomes more variable, demonstrating resilience and flexibility. In contrast, the “fight-or-flight” version of the autonomic system is triggered by stress (caused by an unhealthy emotional or physical conditions). If this stress response of the autonomic system is maintained, heart beat variability decreases as it moves to a more consistent high pitch. This racing heart beat is a symptom of high stress and is also an indicator that the body is being pushed towards an unhealthy and brittle state. It makes sense, then, that healthy heart rate variability would be an indicator of a person’s ability to bounce back from severe illness – and indicator of that person’s resilience. And, indeed, it is. One recent study showed that subjects suffering from cancer who had decreased heart rate variability were strongly associated with shorter survival time. This great indicator of overall health is surprisingly easy to access and read by being in tune with your body. It’s essentially your pulse. As you’re feeling your pulse, you’ll notice that time between heartbeats increases when you exhale and decreases when you inhale. If there are some good differences between the two, congratulations: you may have healthy heart rate variability!
A large range of heart rate variability is a sign of health and resilience. The resilience pertains to both mental health and physical health, especially the potential to survive bouts of severe illness. Heart rate variability: the variation in the time interval between heartbeats. Autonomic nervous system: This system runs and regulates functions in your body that are always “on” and work without conscious control. This includes your breathing, digestion, blood pressure and heart rate Sympathetic nervous system: part of the autonomic nervous system that activates the “fight or flight” response. Parasympathetic nervous system: part of the autonomic nervous system that helps to slow heart rate, relax the sphincter muscles and increase intestinal and glandular activity.
Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo...
Angela J. Grippo, "Opinion:“Heart Rate Variability, Health and Well-Being: A Systems Perspective” Research Topic," Frontiers in public health 5 (2017): 246, https://www.frontiersin.org/articles/10.3389/fpubh.2017.00246/full, accessed January 2019. Oura Crew, “What Is Heart Rate Variability and What You Can Learn from It,” Oura, September 14, 2019, https://ouraring.com/heart-rate-variability-basics/, accessed January 2019. Marcelo Campos, “Heat rate variability: A new way to track well-being,” Harvard Medical School Publishing, November 22, 2017, https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789, accessed January 2019.
FOLLOW SPARTAN UP: CREDITS: © 2019 Spartan |
Fri, 15 March 2019
This week Kevin talks with 2015 Spartan Race World Champion, and all around prolific badass multisports racer Robert Killian, about what it takes to be and stay on top of such a demanding sport like OCR. LESSONS: SUBSCRIBE: FOLLOW SPARTAN UP AND KEVIN G CREDITS:
© 2019 Spartan |
Thu, 14 March 2019
Inspired by former Navy SEAL & 1 of the world’s best CrossFit competitors, Josh Bridges. Josh constantly talks about #PayTheMan - meaning, you gotta earn it! If you want something, you gotta EARN it. You don’t deserve anything. You get what you Earn!
Most successful people will tell you that the majority of their victories and success stories are on the other side of hard work, aka Paying the Man.
Apple Podcasts: http://bit.ly/SpartanUpShow
FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
CREDITS: Producer – Marion Abrams, Madmotion, llc. © 2019 Spartan |
Wed, 13 March 2019
The future can be scary for some of us. It’s normal to be uncomfortable with the unknown and uncertain. But future tripping, the act of making your way into the future and tripping over what exists, is not an effective way of handling your worries. This kind of thinking can easily create more worry and concern for what lays ahead. Though it may be hard, working to stay in the present and remain focused on the task right in front of you is a better way of handling what you may be anxious about.
LESSONS:
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/
CREDITS:
Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence
© 2019 Spartan |
Tue, 12 March 2019
A former Celtics NBA player, Chris Herren speaks honestly and openly about his addictions and his path to recovery. Whether dealing with addiction, or the day to day problems of life, Herren advocates doing things the hard way. He believes kids need to learn to deal head-on with the real and difficult emotions life can bring, this will reduce the temptation to mask and avoid them with drugs and alcohol. Just like physical and mental resilience - emotional resilience is a key building block for success. Overcoming addiction has been his greatest obstacle. His sobriety, his greatest accomplishment. His dedication to helping others led him to found the Herren Project: to Support. Recover. Overcome. Sometimes the hard thing is asking for help. This episode reminds us to reach out for help when we need it, because extraordinary resources are available. LINKS 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
FOLLOW SPARTAN UP: CREDITS: Synopsis – Sefra Alexandra © 2019 Spartan
Direct download: 238_SUP_EDIT_Christopher_Herren_FULL_01.mp3
Category:general -- posted at: 4:30am EDT |
Mon, 11 March 2019
I often find myself giving other’s opinions, especially a stranger’s, more value over what I find valuable or purposeful. In this episode I introduce and toss around a few thought processes that help me defeat falling into that trap.
Who has authority over how we feel? Who lends the ultimate approval on what it is that fills us with purpose or value? Is it your ‘why’ or is it someone else’s ‘why’ that gives us energy and direction? If it isn’t each of us ourself, then why are we always looking for the thumbs up from other’s to be our authentic selves and hesitate to be when we receive a frown; especially from a stranger?
Being conscious and aware when someone else is making you feel guilty for doing right, being good, or enjoying what moves you will empower you to refuse being a victim or held captive by a weaker person.
LESSONS:
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/
CREDITS:
Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh
© 2019 Spartan |
Sun, 10 March 2019
The link between intermittent fasting and good health has been noticed for a while. Intermittent fasting means going about 8 to 12 hours without food but in some cases a bit longer. And recent studies have begun to make clear the connection between fasting and longevity, a finding that is creating a lot of buzz. What we talk about: There are some obvious reasons that connect fasting to good health. The most obvious is weight loss. But there are many others: Increasing your metabolism. While it’s true that long-term fasting can decrease your metabolism, short-term fasting has the opposite effect – perhaps up to 14 percent.
Recent academic studies have people buzzing about the health benefits of occasional fasting. Mitochondria (which are powerhouse structures in your cells involved in releasing energy) help to break down fatty acids and carbohydrates. They work in networks that remain fused in a healthy state (in contrast to an unhealthy, “fragmented” state). This fused state of mitochondria networks are in a “youthful” state, which maximizes their efficiency. What can help to keep these networks running well? You guessed it. Fasting! The good news is that effective fasting doesn’t involve long periods of difficulty and self-denial. It might cause a little discomfort as you’re adjusting to a new schedule of eating, but as we know, changes in habits often require some adjustments. And this isn’t an every-day regimen. And anything worth striving for requires a little struggle and a little effort. The only things this kind of fasting requires is to not eat for a little while (and to resist your cravings while you do this). The benefits of this effort will surprise you.
Intermittent fasting leading to increasing metabolic rates as well as improving metabolic processes that can mitigate the normal effects of aging. Intermittent fasting means going 8 to 12 hours without food. Mitochondria are the “parts of cells that turn sugars, fats and proteins that we eat, into forms of chemical energy that the body can use to carry on living.”
LINKS & RESOURCES: Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Christian Zauner et al., "Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine," The American journal of clinical nutrition 71.6 (2000): 1511-1515. Henriette Van Praag, et al., "Exercise, energy intake, glucose homeostasis, and the brain," Journal of Neuroscience 34.46 (2014): 15139-15149. Karen Feldscher, “In pursuit if healthy aging” Harvard Gazette, November 3, 2017, https://news.harvard.edu/gazette/story/2017/11/intermittent-fasting-may-be-center-of-increasing-lifespan/, “What are Mitochondria,” Medical Research Council, http://www.mrc-mbu.cam.ac.uk/, accessed January 2019.
FOLLOW SPARTAN UP: CREDITS: © 2019 Spartan
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Fri, 8 March 2019
Kevin Gillotti talks with 40+ masters athlete, SGX coach, commentator & hella legit OCR racer Kevin Donahue about staying injury free over a long & demanding Spartan Race season and career.
TAKE AWAY POINTS:
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 |
Thu, 7 March 2019
Zach Even-Esh, Joe DeSena and Brian Chontosh talk about building teams. The best teams, companies & work environments come from a place where the leaders invest in their team. Taking great care of your team inspires them to want to be a bigger & better part of the team!
LESSONS: Don’t hold others back on your team. Help them win. When your team wins, you win, even if they leave for another team!
Apple Podcasts: http://bit.ly/SpartanUpShow
FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
CREDITS: Producer – Marion Abrams, Madmotion, llc. © 2019 Spartan |
Wed, 6 March 2019
Sometimes when we encounter struggle or a challenge we transform what might be best identified as a small problem into a catastrophe. You know the phrase, “turning a molehill into a mountain.” So that’s an actual psychological phenomenon called, Catastrophizing. This way of thinking can get you into trouble, however, because not all problems are catastrophes. In order to remain balanced and grounded human beings it’s important that are responses to problems are congruent with the degree of challenge in front of us. LESSONS:
FOLLOW SPARTAN UP AND DR. L: CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. © 2019 Spartan |
Tue, 5 March 2019
Rebekah and her son were spectating at the finish line of the Boston in Marathon in 2013 when those two fateful bombs exploded. She may have lost part of her leg- but 68 operations later, she has gained a whole new insight on “counting her blessings, not her problems.” Instead of being defined by this one event she has used it as a catalyst to make PTSD training available for children all over the country through her foundation Rebekah’s Angels. She says very few have to deal with a bomb exploding near them, but many people deal with things in their life blowing up everyday- her resilience is marked by her joyful determination to inspire others and help them get the treatments they need. LESSONS LINKS
TIME STAMPS FOLLOW SPARTAN UP: CREDITS: Synopsis – Sefra Alexandra © 2019 Spartan |
Mon, 4 March 2019
This week we welcome Brian "Tosh" Chontosh to the Spartan Up family! He'll be here every Monday with Spartan Stand. What are you capable of right here, right now; not a question, a statement. What you could have done if, what you might be able to do if, if you had time to prepare, or under whatever cute circumstance you require to succeed is of zero interest.
A readiness mindset consists of two parts. 1) anticipating reasonable and likely events or circumstance in order to prepare. This is the ground floor of professionalism. It is a branch conversation of Ownership. 2) building up capacity to simply respond given a task, event, or emergency. It is letting performance have the ultimate voice for competence.
Would you face a known enemy or threat with a “wait a minute, let me heal my mojo for a few weeks and then we can fight?” or would you want to advertise to your opponent all the many ways you are strategizing to challenge him as you attempt to win?
Common sense would suggest then that we develop a mindset to not habituate these patterns in our lives.
LESSONS:
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/
CREDITS:
Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh
© 2018 Spartan
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Sun, 3 March 2019
We all know that it’s important to pay attention to our daily food intake. But many people don’t know this important fact: the number of calories your body retains is not only affected by how much you eat but also by when you eat.
In this podcast, we’re going to look at the impact of the body’s daily cycles – it’s circadian rhythms (or “CR”) – on supporting the maintenance of healthier food intake and more efficient weight control. The process by which the body breaks down food and turns it into energy is known as our metabolism. The metabolism isn’t just what happens in your stomach; it refers also to a wide range of biochemical processes within an organism. So, something that impacts your metabolism has a huge influence on your overall health and well-being. And an important driver of metabolism is the hormone cortisol. CR’s connection to metabolism is that it helps trigger a cortisol rise in the morning. Cortisol is your “get up and go” hormone; it drives your metabolism, supports thyroid function, and contributes to the energy you can access to complete your daily activities. Because your metabolic processes are receiving a bit of a jump start from cortisol, the food you consume when cortisol is released has a greater likelihood to be burned and turned into fuel rather than stored as fat. Your CR supports a diurnal (or daily) release of cortisol. This means that two times per day your cortisol level peaks: once in the early morning and another time in the late morning. If you guessed that the opposite is true for the evening hours, you would be right. As the sun goes down and night approaches, your body is winding down all its processes for a good night’s sleep. Part of that winding down is lower cortisol levels. If you consume food during late hours, that food has a greater likelihood that it will not be turned to energy to accomplish a goal or task; instead, it’s likely to be stored as fat. Using your body’s own natural cycle to shape your eating habits can enhance weight loss efforts. Consuming food between approximately 7a.m. and 7 p.m. is the optimal time for your body’s needs. Knowing this, you should leave your midnight snacks behind and ride the CR wave and cortisol peaks to maintain good eating habits that align with your body’s natural inner clock.
Circadian rhythm’s connection to the release of the hormone cortisol in the human body effects how the metabolism processes food intake. Eating according to those rhythms can maintain a healthy and efficient intake of food; this also helps with maintaining weight. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. Cortisol is a hormone that drives your metabolism, supports thyroid function and contributes to the energy you can access to complete your daily activities. Metabolism refers also to a wide range of biochemical processes within an organism (in addition to digestion).
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Society for Endocrinology, “Cortisol,” January 2017, http://www.yourhormones.info/hormones/cortisol/, accessed January 2019. The Mayo Clinic Diet, “What exactly is metabolism,” January 2019, http://diet.mayoclinic.org/diet/move/what-is-metabolism?xid=nl_MayoClinicDiet_20150910, accessed January 2019.
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Fri, 1 March 2019
This week I talk with the tiny, but fiercely mighty, Faye Stenning about staying fit & race prepping in a dense city habitat like the overwhelming & chaotic life of a NYC city dweller. TAKE AWAY POINTS: SUBSCRIBE: FOLLOW SPARTAN UP AND KEVIN G CREDITS:
© 2019 Spartan |
The Hard Way w/ Joe De Sena
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