Spartan Up! - A Spartan Race for the Mind!

While building the incredibly successful Huffington Post Arianna Huffington suddenly collapsed. The diagnosis - burnout.  Yes, burnout is a real, medical condition and it threatens all of our health.

Over the next few years Arianna explored the consequences, the cure and the prevention of burnout - today it's her life's work. Spreading the anti-burnout gospel through her books like "Thrive" and "The Sleep Revolution" and her company Thrive Global teaching resilience and behavior change.

In this candid discussion, Arianna shares the journey and the pillars of good mental and physical health with Spartan founder Joe De Sena, and asks him to take a look at his own health in a new way.

This episode of Spartan Up! is brought to you by Lumen metabolism tracker — the first device to track your metabolism and provide daily personalized nutrition plans for peak performance. Visit Lumen.me to order and use code spartan50 for $50 off. 



FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena 

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)  

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 321_Ariana_Huffngton_Assembly.mp3
Category:general -- posted at: 4:30am EDT

Business, fitness and leadership coach Alicia Streger joins Yancy Culp and Jarod Cogswell on the DEKA series of Spartan Up. Fitness pro Alicia Streger drives home the importance of acting as if you were your future self AND shares 3 actionable, revenue-generating tips for gym owners.

 

LESSONS

  1. Trust yourself to make decisions quickly (and nerve second guess yourself after the fat, simply adjust and pivot as required). 
  2. Adjust the plan, never the goal
  3. Act As If...Walk as your future self. Have clarity on who you want to be 3 years from now, and embody that person today
  4. Three revenue-generating tips for gym owners



SPONSOR

This episode of Spartan Up! is brought to you by Durolane. Visit Durolane.Com to learn more.

 

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: Ryan Warner

Hosts: Yancy Culp, Jarod Cogswell

Sr Producer: Marion Abrams

 

© 2020 Spartan



Direct download: DekaAliciaAudio_ONly.mp3
Category:general -- posted at: 5:30am EDT

Ultrarunning father & son Travis & Mark Macy were excited about the return of  Eco-Challenge Fiji and planned to race - Travis on a younger competitive team, Mark on team "Stray Dogs."  Plans changed after learning 66-year-old endurance racer Mark Macy was facing Alzheimer's.  He’d won the grueling Iditashoe 100-mile snowshoe race and competed in 9 Eco-challenges - but this race would pose a special challenge, but also unique rewards.  Joe De Sena, a veteran endurance racer himself, trades tales with Travis and Mark about eco-challenge and about their last meeting when we interviewed Travis about his book "The Ultra Mindset."

 

LESSONS

  1. Make time for family
  2. Sometimes the risk of avoiding the challenge is greater than the risks the challenge poses.



This episode was brought to you by TrueForm Runner. Visit www.trueformrunner.com/spartan and use the code SPARTAN10 to save 10% 

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena 

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)  

Production Assistant - Andrea Hagarty

 

© 2020 Spartan



Direct download: 320_Macy_assembly_1.mp3
Category:general -- posted at: 4:30am EDT

Mike Amine is the CEO and president of Wealth Strategies Financial Group. He was an NCAA runner-up in 1988 and competed for a spot on the US greco team in 1992. In this conversation, we focus on a 12-month period that was, as Mike called it, the toughest 12 months of his life.  

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan

Direct download: AmineFinalAudio_ONly.mp3
Category:general -- posted at: 5:30am EDT

Deanna Blegg is our guest for this week’s Spartan Endurance episode. Deanna breaks-down the Amazon Eco-Challenge, as well as her background in competitive racing. Specifically…

1:08 Deanna’s first race

04:14 Biathlon & aquathlon racing

06:24 How to reignite the competitive flame

11:50 Age is just a number

15:23 How to manage injuries

20:45 Deanna on the “world’s toughest race”, the Amazon Eco-Challenge

 

This episode of Spartan Up! is brought to you by TrueForm Runner. Save 10% on your purchase by going to TrueFormRunner.com/Spartan.

 

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: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

 

© 2020 Spartan





Direct download: SpartanEnduranceep4Audio_Only.mp3
Category:general -- posted at: 5:30am EDT

As a kid Jim Kwik was the “the kid with the broken brain,” but through curiosity and sheer will he learned to hack his own brain and today is recognized as one of the top brain trainers in the world. “I had three traumatic brain injuries before the age of 12. I had very poor focus. I was put in special classes took me three years longer to learn how to read. My teachers would have been surprised I read a book much less wrote a book.” The author of the best selling book “Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life,” and founder of Kwik Learning tells Spartan founder Joe De Sena the most important things to include in your morning routine, but more importantly - what NOT to do. As always, De Sena wants to knowKwik’s origin story,  whether doing hard things now strengthens your brain for later challenges, and how nutrition and exercise affect the brain. Listen in for the answers.   



“There's no limit to our determination to our ability to solve problems, no limit to our creativity, our imagination, our ability to persevere.”



LESSONS

  1. Be the thermostat, not the thermometer
  2. Your mind is receptive in the morning, be careful what you feed it
  3. Struggle is an essential part of developement 

 

This episode was brought to you by TrueForm Runner. Visit www.trueformrunner.com/spartan and use the code SPARTAN10 to save 10% 

 

LINKS

https://kwiklearning.com/

https://www.limitlessbook.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 

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)  

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

 

Direct download: 319_JIM_KWIK_ASSEMBLY.mp3
Category:general -- posted at: 4:30am EDT

Welcome to the DEKA series here on the SpartanUp podcast. On today’s episode Jarod and Yancy interview Spartan CEO and founder, Joe De Sena. In this episode you’ll hear about

 

TIME STAMPS 

1:30 The origin story of DEKA 

3:35 The warpath to impact 100m lives through fitness

5:01 Why DEKA

8:21 The grind to creating DEKA

12:53 DEKA is for the masses 

15:19 Joe on going through the DEKA course

22:53 Why the gym is the shrine of the athlete

30:09 The future & impact of DEKA



This episode of Spartan Up! is brought to you by TrueForm Runner. Save 10% on your purchase by going to TrueFormRunner.com/Spartan.



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: Ryan Warner

Hosts: Yancy Culp, Jarod Cogswell

Sr Producer: Marion Abrams

 

© 2020 Spartan



Direct download: DEKAEp3FinalAudio_only.mp3
Category:general -- posted at: 5:30am EDT

Deana Blegg is our guest for this week’s Spartan Endurance episode. Deanna recently competed in the Amazon Eco-Challenge Fiji. She’s a veteran endurance racer and in this episode we talk about why and how to choose a team for your next endurance-event.  

 

This episode of Spartan Up! is brought to you by TrueForm Runner. Save 10% on your purchase by going to TrueFormRunner.com/Spartan.

 

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: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

 

© 2020 Spartan

 

Direct download: Endurance_Episode_3_Audio_Only.mp3
Category:general -- posted at: 5:30am EDT

A brain surgeon, author, and wrestling coach Dr. McLaughlin knows how obstacles affect your body & mind. He explains the science behind quitting and its effects on the brain, and why it’s critical to overcome obstacles. We get good at what we do, which includes quitting. Through his life experiences, he’s learned to metabolize fear using what he calls “Cognitive Dominance.” It allows you to make quick decisions in stressful situations, something we all need! Don’t be limited by fear and always keep challenging your brain! 



LESSONS

  1. You are what you repeatedly do 
  2. Challenge your brain 
  3. Follow your circadian rhythms 
  4. Don’t let fear limit you 
  5. You can metabolize fear in a healthy way 



This episode was brought to you by TrueForm Runner. Visit www.trueformrunner.com/spartan and use the code SPARTAN10 to save 10% 

 

LINKS

https://www.markmclaughlinmd.com/book



TIME STAMPS 

0:25 Joe intros this episode 

1:20 TRUEFORMRUNNER.COM intro 

1:50 Interview begins with wrestling 

3:00 His family's history & beginnings of weightlifting 

7:15 The psychology of quitting 

9:00 Challenging your brain 

12:00 Parenting strategies 

14:00 Training good habits 

15:30 Earn your breakfast 

17:10 Camp Spartan on Youtube 

18:15 TRUEFORMRUNNER.COM break

19:45 Rites of passage 

22:45 Limitations of fear 

25:30 Overcoming anxiety of perceived failures 

27:00 Cognitive dominance and advanced situational awareness 

28:00 A map to metabolize fear 

29:00 Alchemy in transformation 

30:00 Quadrants of the subjective and objective 

32:00 Go towards your fear 

33:00 Joe debriefs what he learned 

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena 

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)  

 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

 

Direct download: 318_Mark_McLaughlin_Assembly_1.mp3
Category:general -- posted at: 4:30am EDT

Matt McDonough is a 2x NCAA champion for the University of Iowa and a 3x All American. In this episode, we talk about embracing discomfort for the sake of your goals and dreams.  Enjoy!

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan



Direct download: CombatMcDonoughAudioOnly.mp3
Category:general -- posted at: 5:30am EDT

Welcome to the DEKA series here on the SpartanUp podcast. Chris Hinshaw is our guest for episode two. For those of you who missed episode one, Chris is one of the top coaches in the world, a former professional triathlete and the founder of Aerobic Capacity. In this episode we focus on how to win the caring game. 

 

TIME STAMPS 

1:14 - How to win the caring game

05:08 - Winning the caring game with different types of athletes

12:42 - Role of the coach during CV19

 

This episode of Spartan Up! is brought to you by Honey Stinger. Use the code HSSPARTAN2020 at HoneyStinger.com to save 30% off.

 

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: Ryan Warner

Hosts: Yancy Culp, Jarod Cogswell

Sr Producer: Marion Abrams

 

© 2020 Spartan

Direct download: DEKAEp2Audio_Only.mp3
Category:general -- posted at: 5:30am EDT

Should you eat before bed? What’s the best time to train hard? What’s the simplest way to improve sleep? Can respiration rate changes identify COVID 19?

Three pillars: strain, recovery, and sleep are vital to succeeding peak performance says WHOOP founder Will Ahmed. We are all trying to become the healthiest versions of ourselves - yet there are some physiological indicators that can’t necessarily be felt but can be measured. In fact, groundbreaking data from WHOOP tracking enabled a PGA tour pro golfer to identify COVID before he had any known symptoms. Information is power, and in this interview, Ahmed shares data patterns gleaned from hundreds of thousands of users that you can implement today. Should you eat before bed? What’s the best time to train hard? What’s the simplest way to improve sleep?  Will says- measurements can motivate!  



LESSONS

  1. Develop a sense of curiosity
  2. Train optimally 
  3. Use information as a preventative tool 
  4. Strain, recovery & sleep are the three pillars
  5. Routines are key
  6. You can manage things you measure
  7. Measurements can motivate 
  8. Sleep consistency is paramount

 

This episode is brought to you by Honey Stinger 

HONEYSTINGER.COM CODE: HSSPARTAN2020

 

LINKS

https://www.whoop.com

 

TIME STAMPS

0:45 honeystinger.com intro

2:15 Continuous health monitoring 

3:15 training optimally 

4:15 cutting weight properly 

5:15 the flintstone model

6:15 what you can measure & may not feel

7:15 research on covid-19

9:15 monitoring as a preventative tool

10:15 improving sleep

12:45 information as power

14:00 honeystinger.com break 

15:00 what metrics they monitor 

16:45 recovery levels 

17:45 Whoop Journal

19:15 building a routine

22:15 measuring can motivate 

23:15 resting is vital in recovery 

25:00 green means go

27:30 Joe’s morning method 

29:00 key tips 

31:30 honeystinger.com close




FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena 

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)  

 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 317_will-ahmed_assembly_1.mp3
Category:general -- posted at: 4:30am EDT

 

Welcome to the Spartan Endurance series here on the SpartanUp podcast.  Our second episode features Patty Alcivar, who is a competitive racer, mountaineer and boxer. She’s training to be the first women to climb 7 summits.  In this episode we cover...

 

TIME STAMPS 

2:48 - Balancing workouts with 2 full time jobs

5:50 - Why cross-training to build endurance

9:25 - Keep moving forward no matter what

12:07 - Using sports to train for life



This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount.

 

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: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

 

© 2020 Spartan

 

Direct download: Endurance_Episode_2_-_Audio_Only.mp3
Category:general -- posted at: 5:30am EDT

Welcome to the Spartan DEKAFIT series here on the SpartanUp podcast.  Our first guest is Chris Hinshaw, who is one of the top coaches in the world, a former professional triathlete and the founder of Aerobic Capacity.  In this episode we cover,

 

TIME STAMPS 

2:39 Taking ownership in your training

5:48 How to survive your first month of training

8:13 Why DEKAFIT serves the fitness generalist

10:33 Adding variety to your training

12:44 How to set attainable challenges in your workouts

16:29 Everyone isn’t ultra competitive and how to set workout challenges appropriately

 

This episode of Spartan Up! Is brought to you by Athletic Brewing. Get free shipping on two six-packs or more. 

 

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: Ryan Warner

Hosts: Yancy Culp, Jarod Cogswell

Sr Producer: Marion Abrams

 

© 2020 Spartan



Direct download: Dekafit_Ep_1_v2_Audio_Only.mp3
Category:general -- posted at: 5:30am EDT

Ed Mylett is one of the fifty wealthiest individuals under fifty - what has been his strategy? In this episode, Joe De Sena challenges you to find the two essential elements.  In Ed’d life he first found his catalyst, what motivates him. Mylett’s mantra became “Bella’s Wedding.” After a doctor gave him advice, he used that as his way to navigate decisions - will this help or hurt my ability to walk my daughter down the aisle? It’s the process and the pursuit of his goals that truly gives him joy. Winning is actually an art form. This episode will reframe how you view success and make you realize you are always able to do one more! 


LESSONS 
1. Find your catalyst aka “Bella’s Wedding” 

2. Understand leverage

3. Learn linking & anchoring 

4. The joy is in the pursuit 

5. Help others

6. Winning is an art form 

7. TRUST the process

8. Don’t avoid pain 

9. Find passion 

10. Feed your identity 

11. Believe that you deserve what you want 

12. Self confidence is keeping promises to yourself 

13. Always do one more 


This episode is brought to you by ATHLETICBREWING.COM for free shipping on two six-packs or more 


LINKS 
https://www.edmylett.com

TIME STAMPS 
1:00 Joe tells us what we are going to learn today
2:00 ATHLETICBREWING.COM intro
2:30 Interview begins with Ed & his fitness regime 
4:00 Conversations around testosterone 
6:30 A wakeup call around health: “Bella’s Wedding” 
9:00 Pleasure versus pain 
10:00 Finding leverage & the Spartan Paradox 
12:00 The joy of pursuing goals 
14:00 Redifining crazy 
15:45 Most important thing is to help others 
17:30 Mentoring at an orphanage
19:30 How do you demonstrate what success looks like? 
20:45  ATHLETICBREWING.COM break
24:00 Winning as an art form 
27:30 Always more to give 
30:00 Missionary work 
32:00 Tips for those who have to much comfort 
33:00 Tips for those who have to “fight for milk”
36:30 Believe that you deserve what you want 
38:30 Always do one more 
39:30 What Joe got from this interview 


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 – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena 
Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)  

Production Assistant - Andrea Hagarty

© 2020 Spartan

 

Direct download: 316_Ed_Mylett_EDIT-rev.mp3
Category:general -- posted at: 4:30am EDT

J Jaggers is the associate head wrestling coach at Ohio State.  He’s a former 2x NCAA champion and has coached the Buckeyes since 2010. In this episode, we talk about the moment when visualization becomes ‘to much’. When it becomes all encompassing and is a detriment to performance.  Enjoy!

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan

Direct download: Audio_Only_Jaggers_Final_Spartan_Combat.mp3
Category:general -- posted at: 5:30am EDT

Welcome to the Spartan Endurance series here on the SpartanUp podcast.  Our first guest is Patty Alcivar, who is a competitive racer, mountaineer and boxer. She’s training to be the first women to climb 7 summits.  In this episode we cover...

 

LESSONS 

  1. Get out of your comfort zone to overcome personal hardships
  2. How to persist when you’ve spent 16 days on a mountain dealing with uncontrollable elements
  3. Having a clear purpose removes obstacles & distractions
  4. Sports psychology practices for the endurance athlete

 

TIME STAMPS 

1:21 What attracted Patty to endurance

2:39 Training for the Breakneck Marathon

4:17 Boxing is all about endurance

6:00 Persistence when you’re at your limit

10:22 Fighting the elements / spending 16 days on a mountain

18:07 Sports psychology practices for the endurance athlete 

22:40 Seeing your goal before it happens

 

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount.

 

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: Ryan Warner

Hosts: Johnny Waite

Sr Producer: Marion Abrams

Direct download: Endurance-ep_1.mp3
Category:general -- posted at: 5:30am EDT

Mom would send them off to Kindergarten with a uniquely motivating message: Kick Today’s A**! The DeCCio brothers, Jake, Jim, and Jordan credit her two-part strategy - hard-driving competition and a priority on being nice - with the incredible success they are seeing today with the business they started in their dorm room.As you might guess they are also focused on health. Maybe you saw them pitch Supercoffee, a healthier alternative to many of the sugary options out there, on Shark Tank. Joe De Sena invited them to visit his Vermont farm (the birthplace of the Spartan Races,) run up his mountain, and be on the podcast. What did he want to know? How were the three men raised, and how they run their days today to maintain that level of success and fitness?  

 

Today’s question - did your parents throw you out the door every morning? How were you raised?

 

LESSONS 

  1. You’re never too young to Kick Today’s A**
  2. Win & Be Nice  
  3. Eat less sugar! 
  4. Don’t be afraid to compete 
  5. Kids can handle more than you think 
  6. Make the leap! 



This episode of Spartan Up! is brought to you by Gone Rogue High Protein Chips. Visit Amazon.com or goneroguesnacks.com and enter promo code Spartan 25 for 25% off.



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 – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena 

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)  

 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 315_SUPER_COFFEE_BROTHERS_2.mp3
Category:general -- posted at: 8:51pm EDT

When you run a Spartan Race, do you look around and wonder about everyone else’s story? Why are they racing? What brought them here? Is this their first race our their 2oth? What was their first Spartan like for them? Well Joe De Sena does… and today two amazing women: Lani Woods of the Unrelenting Humans Podcast and Laura Mignot, the CEO of DFLASH tell  us about their journey. You can do more than you think you're capable of, embrace your inner child and get out there!

 

LESSONS 

  1. Follow your passion 
  2. Give back 
  3. Help others in your community 
  4. Don’t be afraid to get dirty 
  5. Embrace your inner child 
  6. When you do something- go all in 
  7. Know what you want & what you don’t want 
  8. Choose how you react to challenges 
  9. Your stronger than you think you are 

 

This episode is brought to you by Honey Stinger 

HONEYSTINGER.COM CODE: HSSPARTAN2020

 

LINKS

Lani’s Unrelenting Humans Podcast https://pod.link/1511970677

Laura Mignott https://www.lauramignott.com/

Laura’s Reset podcast https://pod.link/1451895613

 

TIME STAMPS

1:30 Joe says do hard things & get to the farm! 

2:20 Honey Stinger Intro 

2:40 Lani Woods tells the story of her first Obstacle Race 

4:45 Lighting the fire of passion for Spartan Race 

7:00 Going for a Delta

8:00 Training others in the community 

8:30 Embracing your inner child on the course 

9:00 Honey Stinger Break

10:00 Laura Mignot tells her story  

11:35 Intimidated by new arena  

13:00 Community helping each other

15:00 Putting one foot in front of the other  

16:00 Choosing your reactions 

16:55 Joe wants to hear your stories ! 

18:10 Honey Stinger close  

 

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 – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena 

Sefra Alexandra, Johnny Waite & Colonel Nye send their regards :)  

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

 

© 2020 Spartan



Direct download: 314_STORIES_EPISODE.mp3
Category:general -- posted at: 6:27am EDT

Brian Ferentz is the offensive coordinator for the University of Iowa Football team.  His father, Kirk, is one of the most successful college coaches of all time.  Before his tenure with the Hawks, Brain wrestled in high school, played in the NFL and worked as an assistant coach under Patriots Head Coach Bill Belichick. In this episode, we cover the one leadership principle that can drastically raise your team's performance.  

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan



Direct download: Ferentz-Spartan.mp3
Category:general -- posted at: 5:30am EDT

Every time we ask you "who do you want on the Spartan Up podcast" your answer is Joe Rogan. We finally got him! Here's the story of the 6 year journey AND the questions Joe De Sena asked Joe Rogan, along with insights from some of the guests who have appeared on both The Joe Rogan Experience and with Joe De Sena on Spartan Up: Ben Greenfield, Rich Roll, CT Fletcher, Andrew Huberman, PhD, Jesse Itzler and Gary Vaynerchuk.

 

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount 

 

Watch Desnea on Rogan https://youtu.be/wCSDF0RNuXY



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 – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena 

Sefra Alexandra, Johnny Waite & Colonel Nye are impressed 

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

 

Direct download: 313-Joe_Desena_on_joe_Rogan_assembly_FIN.mp3
Category:general -- posted at: 4:30am EDT

How much trash do you create? Professor Joshua Spodek tells Joe De Sena he had been eating packaged food with every meal of his life. One day he decided to take responsibility for his own mess. With every meal, everything we buy from stores, everything we order- we throw something away, and every item of waste you have ever “gotten rid of” still exists in some form, somewhere. Spodek calls Joe De Sena out on his own consumption - and Joe responds. Spodek, a leadership professor at NYU, has embarked on a journey to lighten his impact on the planet by creating as minimal garbage as possible. It has meant, among other things, that at the supermarket he is buying whole fruits and vegetables because everything else has packaging. The added benefit - a more healthy diet. Take responsibility for how you are participating and contributing. Are you a steward of the land and of your community? Can you implement simple tactics to improve your impact? Spartan’s, we all need to take ownership and initiative around our actions. What will you do today?! 



LESSONS

  1. Be where you can effect the most change 
  2. Be a steward of the land 
  3. Be around a community that challenges you 
  4. Be resourceful and efficient to fulfill your needs 
  5. Be mindful of how much trash you create 
  6. Learn to reduce your impact on the earth 
  7. Purchase things without packaging 
  8. Adapt your tastebuds to what’s healthy and local 
  9. Be motivated by internal factors 
  10. Be an initiator 
  11. Be better & just do !

 

This episode of Spartan Up is brought to you by Wild Alaskan Company. With wild-caught and sustainable seafood delivered right to your door, it's never been easier to access the best seafood that Alaska and the Pacific Northwest has to offer. Go to https://wildalaskancompany.com and enter promo code SPARTAN on checkout to save $25 off your first order.

 

LINKS 

https://joshuaspodek.com

His TEDx page: https://joshuaspodek.com/tedx.

Joe De Sena on Spodek’s podcast



 https://shows.acast.com/leadership-and-the-environment/episodes/360-sparta-could-make-history

 

Book: Initiative : https://joshuaspodek.com/initiative

 

TIME STAMPS

0:00 intro to unpackaging and new podcasts 

2:00 WildAlaskanCompany.com intro 

2:30 Living in nature and edible forests 

4:00 Being a steward of the land 

5:00 Transforming kids 

7:00 Challenging students at NYU 

8:15 Things we can do to be more efficient 

10:00 The need to reduce garbage 

12:30 WildAlaskanCompany.com break

14:00 Shop.Spartan.Com Be Unbreakable! (Special offer through July 25th)

16:00 Communities strategies on waste 

18:00 Figuring out how to reduce how much trash you make 

19:30 What can you buy that has no packaging?

21:00 Foraging in the city 

22:00 Changing your taste buds

24:00 Walking your talk 

25:30 Empowering people to figure it out for themselves 

27:15 The meaning of competition 

28:30 The rules of engagement with the environment

29:30 Developing skills of an initiator  

31:00 Exhausting passing fancies & ideas of a lifetime 

32:30 Starting with the emotion 

33:10 Why Joe feels uncomfortable 

36:00 Just doing & taking ownership of your life 

37:10 WildAlaskanCompany.com close 



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 – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena 

Sefra Alexandra, Johnny Waite & Colonel Nye are farming/ not buying plastic ;) 

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 312_SUP_Joshua_Spodek_1_01.mp3
Category:general -- posted at: 6:44am EDT

Every individual responds differently to what they eat. We all know eating a healthy diet is important, but what is happening on a chemical level inside our bodies? Josh Clemente started out as an engineer and welder at SpaceX to explore the outer atmosphere, but what he realized was most important was monitoring what was going on inside our own bodies. This episode is a great deep dive into what helps and hinders your metabolism, key tips and tricks for stabilizing your glucose response and understanding what it takes to train metabolic flexibility. As Josh says, “you have to put in focus, effort and repetition to develop metabolic health- it doesn't just happen.” Make it happen Spartans!  



LESSONS 

  1. Individuals respond differently to foods 
  2. Measure, monitor and respond to your glucose 
  3. Walk after meals 
  4. Train your body into metabolic flexibility  
  5. Put in the effort to develop metabolic health 
  6. Learn dietary flexibility 
  7. It’s not just what you eat, it's how you eat it 
  8. Understand the consequences of your decisions 
  9. Place your actions in context 

 

This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount 


LINKS

https://levels.link/spartan

https://www.levelshealth.com/

https://www.instagram.com/unlocklevels

https://twitter.com/unlocklevels


TIME STAMPS

0:00 research highlight

0:30 Joe De Sena introduces Josh Clemente
1:30 GoneRogueSnacks.com intro 

3:30 Working at SpaceX 

5:00 Starting Levels Health

6:15 Continuous glucose monitoring 

7:00 Understanding metabolism 

8:00 Glucose disfunction 

9:15 Individuals response to food 

13:00 Real time data to make educated choices 

14:00 Exercise after meals for blood sugar response 

15:25 Blood sugar responses 

16:45 Stored fat 

17:30 Metabolic flexibility 

19:30 “Bonking” & intermittent fasting 

20:30 “fat-adapted” 

21:30 Metabolic fitness 

22:00 GoneRogueSnacks.com break 

24:30 Dietary flexibility 

27:00 Glucose excursions 

30:00 It's not just what you eat it's how you eat it

31:30 Sleep affects insulin resistance 

33:00 Applying control to your decisions 

35:00 Listening to your body 

37:00 Developing software around glucose monitoring

38:15 Metabolic Fitness Score 

40:30 Electrochemical glucose monitoring 

42:30 Joe De Sena reviews lessons learned 

44:00 GoneRogueSnacks.com close



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 – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena 

Sefra Alexandra, Johnny Waite & Colonel Nye are out training their metabolism! 

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 311_SUP_Josh_clemente_REV.mp3
Category:general -- posted at: 9:37am EDT

This week’s episode features an audio documentary - Assembly Fall - produced by our host Ryan Warner.  The audio documentary is about the biggest upset in Illinois High School wrestling history.  Enjoy!

 

ABOUT: Dubbed as the biggest upset in Illinois history, Matt Kucala defied the odds and pinned the previously unbeaten Eric Tannenbaum at the 2001 IHSA state finals. Assembly Fall takes an in-depth look at that match and answers the question: is it the biggest upset in state history?  



Really enjoyed this one. Hope you do as well.

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan

 

Direct download: Spartan_Combat_-_Assembly_Fall.mp3
Category:general -- posted at: 5:30am EDT

What does an Ultra Runner look like? Sometimes it looks like Mirna Valerio! Mirna, “The Mirnavator,” is busting expectations and stereotypes and she’s on a mission to make trail running, fitness and the outdoors accessible to all. She and Joe De Sena talk about some of the challenges and rewards of being an unconventional runner.  “I feel my most human out on the trails.” New to trail running?  She shares her 6 key tips to getting the most out of the sport. 

 

Mirna says  “I’m not out here to win sh*t, I’m out here to be on trails and show people that …  if you have a body like mine you can be on trails too!” Nature, fitness, Spartan races and trail running are for everyone. Have you thought about what you can do to help us on our mission to rip 100million people off the couch?  Are you welcoming new and different athletes to our sport? Forget the excuses, don’t be afraid to fail and just get out there - and inspire others to join you! 




LESSONS

  1. Live an enthusiastic life 
  2. Find the greatness in yourself 
  3. Embrace the joy of the trails 
  4. The trails are made for all body types 
  5. Bring joy to others 
  6. Forget excuses
  7. Inspire others 
  8. Don’t depend on motivation 
  9. Start wherever you are 
  10. Give yourself grace, time and be patient! 
  11. Do not be afraid to fall 
  12. Get a really good pair of trail shoes 
  13. Work on your core & lateral & leg strength 
  14. Go on the trails with a sense of adventure! 

 

This episode of Spartan Up is brought to you by Wild Alaskan Company. With wild-caught and sustainable seafood delivered right to your door, it's never been easier to access the best seafood that Alaska and the Pacific Northwest has to offer. Go to https://wildalaskancompany.com and enter promo code SPARTAN on checkout to save $25 off your first order.

 

LINKS

https://themirnavator.com/

https://www.spartan.com/en/trail

 

TIME STAMPS 

0:45 Sefra Alexandra introduces the “Mirnavator” 

1:30 Wildalaskancompany.com special offer

2:30 Moving to the great state of Vermont 

4:30 “Slow As F*ck”

6:30 The “ZoomPocalypse” 

8:00 Growing up in a strong community in Brooklyn 

9:30 Starting her running “journey” 

11:00 Finding the greatness in yourself 

12:00 The joy of being out on the trails 

13:00 Food as fuel 

14:00 The trails are made for all body types 

15:00 Forget your excuses- get out there! 

16:00 Inspiring others 

18:20 Wildalaskancompany.com break 

20:00 “A Beautiful Work in Progress” 

22:00 Starting wherever you are 

24:00 Getting injured and pivoting 

27:30 Trail Running tips 101 !

30:00 Adventures in the Copper Canyon 

32:00 Tracking her son 

35:45 Sefra the Seed Huntress reflects on this awesome episode

37:30 Wildalaskancompany.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 & Sefra Alexandra. Johnny Waite & Colonel Nye are out on the trails! 

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

 

Direct download: 310_SUP_Mirna_Valerio_Assembly2_REV.mp3
Category:general -- posted at: 4:30am EDT

Mark Schwab is the former wrestling coach for the Big 10 power Minnesota Gopher wrestling team.  In this episode, Mark talks about having a ‘healthy mental climate’ and how to achieve that. Enjoy folks!

 

Really enjoyed this one. Hope you do as well.

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan



Direct download: Spartan_Schwab_Final_Spartan.mp3
Category:general -- posted at: 7:42am EDT

Tyler Jack Harris set an insane goal, to sell almost three times the number of policies a great salesperson would in a year. Then he did it, for three years straight. When 7 miles was the longest distance he had ever run, he took on two ultramarathons in one week. He completed both. He sets audacious goals and achieves them. WHY? Because he said he would. In this interview, he shares his ultimate sales technique ( which happens to be a form of respect) and his goal attacking process. He sets a goal, simplifies his target, creates an action plan, and goes forth full speed, trampling over any excuse to accomplish the task. It’s your choice, he says, honor excuses or honor your word. Be in service to others Spartans & get it done!

 

This episode of Spartan Up is brought to you by Wild Alaskan Company. With wild-caught and sustainable seafood delivered right to your door, it's never been easier to access the best seafood that Alaska and the Pacific Northwest has to offer. Go to https://wildalaskancompany.com and enter promo code SPARTAN on checkout to save $25 off your first order.




LESSONS

Seek discomfort & the world will deliver pleasure

A safety net is the most dangerous thing you have

You find out what your capable of when there isn't a plan b

It’s your choice to honor excuses or honor your word

To be unbreakable you have to be broken

Your mental capabilities may surpass your physical

Pain is a teacher

Narrow your focus for success

Understand the people you are serving

Set audacious goals & complete them

Make a plan for recovery after accomplishment

Have a team around you

It’s all about offense, defense & strategics

Have an action list

Simplify

Define & honor your story

Have integrity



LINKS

https://www.unbreakableleadership.com/

https://tylerjackharris.com/

Spartan Resilience Academy - SRA be.spartan.com/resilient

 

TIME STAMPS

0:00 Joe De Sena Introduces the episode

1:30 Wild Alaskan Company

2:45 Interview with Tyler Jack Harris begins: Seeking discomfort

4:30 Dangers of a safety net

5:40 Eliminating options of success

6:30 Unbreakable leadership

8:00 Uncomfortable with being comfortable

10:00 Exposing kids to adversity

12:00 Pain as a teacher

13:20 Wild Alaskan Company info

15:25 Narrowing your focus

16:30 Understanding the people you are serving

18:15 Setting audacious goals

20:25 Ramifications of self-talk

25:05 Declaring identity

26:00 Planning for recovery

27:00 Having a team & an action plan

28:00 Simplifying & creating an action list

29:00 Get moving & it gets better

32:40 Joe De Sena tells us what he learned from Tyler Jack Harris

34:15 Joe De Sena introduces you to Spartan Resilience Academy

35:20 Wild Alaskan Company







SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena.

Sefra Alexandra, Johnny Waite & Colonel Nye are still social distancing :)

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 309_SUP__Tyler_jack_harris_ASSEMBLY_1.mp3
Category:general -- posted at: 5:34am EDT

Phil Davis is the former Bellator Light Heavyweight Champion and is currently fighting out of San Diego.  In this episode we talk about Phil’s background in wrestling, where he won an NCAA title for Penn State, as well as his transition to MMA.  My favorite part of this episode is when Phil talks about the 10k rule and how he applied it to his MMA training. 

 

Really enjoyed this one. Hope you do as well.

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan



Direct download: Davis_Phil_Final_Spartan.mp3
Category:general -- posted at: 1:29pm EDT

6x Powerlifting champion C.T. Fletcher is the original Iron Addict - invincible - indestructible - unbreakable. The tough-talking, weight lifting inspiration to an entire generation has flatlines not once but five times and come back from death’s door to tell us about it. When a heart attack knocked him to the ground, he thought it was lights out for good. The sheer will mirrored to him by his son and his unfaltering mantra of DON’T BREAK brought him back from the brink. People looked up to him and he would never let them down. Appreciate every day and every breath!

LESSONS

Going through difficult times can make you resilient The WILL to live is vital Appreciate every second Breathing should not be taken for granted Waking up in the morning is a gift Have an attitude of gratitude Don’t Break It’s not about you Don’t waste one second of life

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 injection site. You can see full prescribing information at DUROLANE.com.

LINKS Episode one “Don’t Break” with CT Fletcher and Logan Aldrich https://youtu.be/fhyy-DI68k0

CT Fletcher’s Website https://ctfletcher.com

Q&A with CT Fletcher - https://life.spartan.com/post/ct-flet...

GET SPROUTING: To buy a Spartan Up! Sprout Kit go to https://www.trueleafmarket.com/pages/... And use the code SPARTAN10 at check out to save 10%!

TIME STAMPS

2:00 DUROLANE intro

3:30 Facing tough obstacles in life

5:00 A difficult childhood

7:30 Dealing with heart disease

10:30 The baddest man alive

11:45 Getting broken down

12:45 Becoming mortal

7:25 The will to live

20:45 GET SPROUTING with the Seed Huntress

21:20 DUROLANE break

22:45 Gratitude for the gift of life

25:20 Waiting for a transplant

28:00 Stickin around for a new heart

31:25 Not BREAKING

36:15 It’s not about me

38:45 Joe’s fired up

40:00 GET YOUR SPROUTS:

41:30 DUROLANE 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/spartanuppo...

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

CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena + Sefra Alexandra. Johnny Waite & Colonel Nye are still social distancing. Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2020 Spartan

Direct download: 308_SUP_CT_Fletcher_01.mp3
Category:general -- posted at: 5:53am EDT

Clay Guida is a UFC fighter with wins over Nate Diaz, Anthony Petis and RDA. He’s the former Strikeforce World Champion and is set to fight in his 30th UFC fight this weekend. 

 

What really stood out to me was just how crazy Clay’s path to UFC stardom was.  As they say, life only makes sense looking backwards and that’s definitely the case here.  

 

Really enjoyed this one. Hope you do as well.

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan



Direct download: Guida_Spartan_Final.mp3
Category:general -- posted at: 5:30am EDT

Spartans, there are many challenges in this world that don’t have a clear solution, this one does! The importance of food security and good nutrition has never been more obvious than in the last few months. Local access to healthy food can come from a lack of land access or resources. Sprouting seeds solves all of these problems! Seeds are inexpensive and with a simple jar and some water, wherever you live, in less than 4 days you can sprout some of the highest density, bioavailable nutrients there are! Everything that you put into your body is a choice. Raise your standards around what you eat and you will perform at a higher level than you have known. The seeds want to come alive and so do you! It’s time to Sproutin’ Up Sproutans!

Doug Evans tells Joe De Sena how took responsibility for his own life, how he got off the fat, sugar, salt addiction, and finally how he became a guru of sprouting and how you can bring this powerful nutrition into your own life!

LESSONS
Sprouting is easy!
Sprouts are the ultimate “superfood”
Sprouting is affordable + accessible
Sprouting increases nutrient bioavailability
Eat local, nutritionally dense food
Seeds want to come alive
Eat sprouts daily
What you put into your body is a choice


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 injection site. You can see full prescribing information at DUROLANE.com.

LINKS
To purchase Doug Evans “The Sprout Book,” and buy a Spartan Up! Sprout Kit go to https://www.trueleafmarket.com/pages/spartan-podcast
And use the code SPARTAN10 at check out to save 10%!

True Leaf Market offers a huge selection of non-gmo, heirloom and organic seeds since 1974. In addition to vegetable, herb and flower seed, you can find specialty seeds like grains, microgreens seeds, sprouting seeds and growing starter kits of all kinds. *OFFER GOOD THROUGH 6/30/20

To learn more about seed conservation & Sefra Alexandra’s endurance race expeditions as the Seed Huntress:
www.seedhuntress.com

TIME STAMPS
1:00 The Seed Huntress introduces this “seedy” episode
1:30 DUROLANE
3:00 Joining the 82nd Airborne Division
6:30 Finding his “Karate Kid” mentor
8:00 Addicted to fat, sugar + salt
9:30 Switching to a plant-based diet
11:00 Organic Avenue + Juicero start-ups
13:45 Living in a food “desert”
14:15 Welcome to SPROUTING
15:00 Bringing sprouting to the mainstream
16:45 Nutritional value of sprouts
17:45 Spartan sprouts!
18:45 Nutritionally dense, local food
19:20 Spartans, you can sprout anywhere!
20:15 Tools for sprouting
21:45 HOW to sprout
22:15 What happens nutritionally when you sprout?
23:30 Sprouting is easy !
23:45 Visit www.seedhuntress.com to start sprouting!
24:00 DUROLANE Break
25:30 Universal truth: vegetables are good for you
27:00 Adding sprouts to everything
28:45 The vast genius and ingenuity of nature
30:15 Affordability of sprouts
32:30 The Sprout Book
34:30 Medicinal properties of sprouts
36:45 Eating to train
37:15 Raising your standards
39:00 Your gut microbiome
41:30 How to make the transition
44:00 Sefra Alexandra | Seed Huntress expresses her joy ;} !
47:50 DUROLANE


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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena + Sefra Alexandra. Johnny Waite & Colonel Nye are currently sprouting.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2020 Spartan

Direct download: 307_SUP_Doug_evans_assembly_1_01.mp3
Category:general -- posted at: 5:02pm EDT

Forrest Molinari is a 2x member of Team USA for our women’s wrestling team.  She’s vying for a spot on the 2021 Olympic Team. She was fifth at both the 2018 and 2019 World Championships. She was also the 2019 and 2020 US Open champion. Originally based out of California, Forrest attended King University (Tennessee) and was living in Iowa City Iowa at the time of this recording.  Enjoy it folks!

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan



Direct download: Forrest_Spartan_Final.mp3
Category:general -- posted at: 4:30am EDT

A 3 step framework. In life, there are countless opportunities to have hard conversations. Whether we are confronting a friend who is struggling with unhealthy behaviors, giving a review to someone at work who hasn’t been meeting their benchmarks, or talking to family members about certain high-octane issues, we are never at a loss to engage in a conversation that requires courage. Today our own Dr. Lara Pence talks with Kwame Christan, the Director of the American Negotiation Institute, about his framework for how to have hard conversations. His three-step method will provide you with incredible tools that will equip you with greater courage and confidence in beginning these hard conversations about race, conflict and the importance of getting to the other side of difficult conversations. Right now, racial injustice and the topic of race in general is at the forefront of many discussions. Many are opting in, attempting to navigate their own experience while listening to the community at large. Others are opting out, unsure of what to say, stuck in analysis paralysis, and hesitant to contribute. The truth is, it’s easy to opt out. But we are Spartans. We opt in when it’s difficult. We move towards obstacles. We call in challenges. And this is no different. But it’s helpful to have some tools to get us started.

LESSONS
Turn passion into persuasion
Have the tools to have the conversation
Create connection
Understand the Compassionate Curiosity Framework
Find confidence in conflict
Acknowledge + validate emotions
Get curious with compassion
Engage in joint problem solving
Seek to understand
Acknowledge your own emotions
Learn to respond versus react
Look at conflict as an opportunity

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 injection site. You can see full prescribing information at DUROLANE.com.

LINKS
https://americannegotiationinstitute.com/
https://americannegotiationinstitute.com/justice/

 

TIME STAMPS
0:40 DUROLANE intro
3:00 The other side of difficult conversations
5:00 Where people are getting stuck
6:30 Tools to create connection + have a conversation
8:30 What’s holding us back
11:00 Where to start - The Compassionate Curiosity Framework
12:45 What you can do to create change
14:30 Seeking to understand
15:00 DUROLANE Break
17:00 Moral licensing
20:45 Intent as a guide in conversation
22:00 Calling people out verse calling them in
23:40 The vortex of shame
25:45 The need for people to be understood
27:19 Micro-negotiating
30:00 Addressing concepts with kids + teens
35:00 Tools to practice
38:00 DUROLANE 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: Guest Host Dr. Lara Pence
Joe De Sena, Sefra Alexandra, Johnny Waite & Colonel Nye are currently social distancing.
Synopsis – Dr. L & Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2020 Spartan

Direct download: 306_Kwame_Christian_Lara_P_on_race.mp3
Category:general -- posted at: 9:18pm EDT

Patrick was 10 when his family fled Iran as refugees, and now owns one of the biggest privately held insurance companies there is. Patrick Bet-David and Joe De Sena talk today about the value of working hard and making your own way. After a stint in the 101 Airborne, he began his search for the right opportunity. He employed the “Blue Ocean” strategy and created PHP one of the fastest-growing companies in the financial marketplace. He has also become a powerful motivational voice with his Valuetainment YouTube channel taking complex leadership, management, and entrepreneurial ideas and converting them into simple life lessons.

Toward the end of the interview, Bet-David shares his advice for getting through the current economic turmoil.

He gives Joe a preview of the guidance in his upcoming book “Your Next 5 Moves.”

---

This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months1 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.

LESSONS
Don't live as a victim
Plan your next five moves
Identify not just a good idea, but the BEST ideas
Lack of movement creates overthinking

LINKS
https://yournextfivemoves.com/
https://www.patrickbetdavid.com

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena & Sefra Alexandra. Johnny Waite & Colonel Nye are currently social distancing.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2020 Spartan

Direct download: 305_SUP_patrick_bet_david_PUB.mp3
Category:general -- posted at: 4:30am EDT

Andrew Huberman, PhD runs a neurobiology lab at Stanford University and talks today with Joe De Sena about the brain science behind many of our moods and behaviors. How can you trigger the chemical releases, naturally with behaviors, that will help you sleep better, control stress, and achieve more?  It turns out napping is great for memory, recovery, and health, that a simple breathing technique can immediately reduce stress, and dopamine can help you achieve your goals.  Dive into what your brain chemicals are actually doing and how to control your internal reward mechanisms. This episode is full of invaluable tips! 

 

LESSONS

  1. Biology is a process not an event 
  2. Rest is what rewires your brain
  3. Napping makes you better 
  4. Slow wave sleep = deep recovery 
  5. Nervous system instructs the immune system 
  6. Behavior, diet + supplementation are key 
  7. Get sun in your eyes in the morning 
  8. Avoid bright lights at night 
  9. Exercise early in the day
  10. Learn what works best for you 
  11. understand internal reward mechanisms
  12. Learn how to toggle internal switches 
  13. Gratitude is a power tool of effort 
  14. Laughter is powerful medicine 
  15. View the horizon once a day

This episode is brought to you by Honey Stinger. Visit Honeystinger.com and use code: HSSPARTAN2020 to save 30% off.

 

LINKS

Instagram: @hubermanlab

http://www.hubermanlab.com

 

TIME STAMPS 

0:00 Sefra + Joe social distance intro this episode 

1:15 HONEYSTINGER.COM intro

2:30 Neuroscience of napping 

3:30 changing your brain & 3 types of rest 

5:00 Slow wave sleep + deep recovery 

6:00 Carwash for the brain 

7:20 How to sleep better 

8:20 Behvaior diet + supllemnation 

9:20 Setting biological timers 

11:40 why to avoid bright lights at night 

14:30 benefits of evening light 

16:20 patterns of 24 hour cycles 

17:20 how diet effects sleep 

19:20 Is melatonin good?

23:20 Fasting + it effects on sleep 

24:45 Yoga nidra + respiration patterns 

26:30 HONEYSTINGER.COM break

30:30 Working with military communities

34:00 Neural burn rate + neuro-chemicals  

36:30 internal reward mechanisms 

38:40 The how. 

40:45 Gratitude vs. compliancy

43:30 Dopamine Reward Prediction error 

47:15 Stress mitigation + horizon viewing 

48:30 Optical flow 

50:00 De-stress breaths 

51:15 Joe + Sefra debrief about neural lessons learned 

56:45 HONEYSTINGER.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 & Sefra Alexandra. Johnny Waite & Colonel Nye are currently social distancing.

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 304_Andrew_Huberman_assembly_1.mp3
Category:general -- posted at: 5:43am EDT

Anthony Constantino is the co-founder of Sticker Mule, one of the fastest growing internet companies. They count Microsoft, Netflx and Twitter among their clients.  In this episode, Anthony talks about how to use principles to guide decision making.  Enjoy it folks!

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan

Direct download: Constantino_-SC.mp3
Category:general -- posted at: 5:30am EDT

Fitness entrepreneur Hannah Eden, founder of PumpFit, arrived in America with a wild, dark destructive party streak. When she found CrossFit she was able to translate that obsessive behavior into something healthy and positive. Later she created her own program, accessible to all, called PumpFit. Hannah used painful events in her life to fuel her, pushing her limits in challenges like a human-powered 828 mile trip around Iceland. Today she is determined to help people become their best by using their energy effectively to attract attention positively and NEVER QUIT!

How do you get started? Find a protocol - make a plan the night before for the day ahead, structure will change your life! Enjoy this episode, forget excuses, and always take time to focus on you!


LESSONS
Become who you are
Attract attention positively
Don’t quit
Use your energy effectively
Transition negatives to positives
Power through pain
Find protocol , structure and a plan
Always keep moving
Take time to focus on you

This episode is brought to you by Honey Stinger. Visit Honeystinger.com and use code: HSSPARTAN2020 to save 30% off.

LINKS
https://heftraining.com
https://www.pumpfitclub.com

TIME STAMPS
0:15 Social distanced intro
1:05 HONEYSTINGER.COM Intro
1:30 Interview begins with Hannah Eden
2:45 Hannah’s road from rebel to fitness
4:45 Photography & a dark streak
5:45 Saved by CrossFit- the pivot
6:50 Negative attention vs. positive attention
9:00 Spartan & CrossFit as modern religions ;)
9:45 Transference of energy
11:25 Starting a functional fitness training space
12:00 HONEYSTINGER.COM Break
13:15 Creating a digital platform & training app
15:00 Running around Iceland’s Ring Road
18:20 Using a negative to fuel positive action
19:50 Putting pain in a different place
23:15 Finding immense productivity during this “pause”
25:00 Stepping up to the plate and taking on new roles
26:00 Tips & tricks to stay motivated - forget the excuses!!
26:30 Sefra & Joe social distance discuss this great 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 & Sefra Alexandra. Johnny Waite & Colonel Nye are currently social distancing.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2020 Spartan

Direct download: 303_Hannah_Eden_Assembly_1_01.mp3
Category:general -- posted at: 4:30am EDT

Gene Zanetti is the founder and CEO of Wrestling Mindset, a mindset training company that works with wrestlers of all ages (youth - Olympians) to fine-tune the conversation that goes on between the ears. The focus of our conversation is how to avoid common mental pitfalls, such as self-pity, negative self-talk, and judging success based on wins and losses.  Enjoy it, folks!

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan



Direct download: gene.mp3
Category:general -- posted at: 5:30am EDT

Our society really struggles with comparison. We scan and we scroll through the social feeds of others and often wind up putting ourselves in a position of comparison. If insecurities within us get activated, which normally happens, we can wind up feeling pretty poorly about ourselves. There are a few things to do that can help you move away from comparison, including understanding it’s root and really asking yourself what you’re looking for when you find yourself going down that rabbit hole.

 

LESSONS: 

  • Comparison can be a huge struggle for many of us and activate deep insecurities.
  • Remember that comparison can be rooted in the initial need for belonging. If you are comparing, might you want to be connecting? 
  • Take a good look at your behaviors. You may need to hit the pause button on those that exacerbate comparing behaviors.
  • Ask yourself, What am I really looking to find when I compare? 

 

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

 

© 2020 Spartan

Direct download: 89_PathologyofComparison_Mind_AthleticBrew.mp3
Category:general -- posted at: 6:25am EDT

Dan Gable is the most popular American wrestler of all time. As a wrestler, he was undefeated through high school and college before losing his last collegiate match. He rebounded to win a world title in 1971 and the Olympics in 1972 without surrendering a single point. He was the head coach at the University of Iowa for 21 years and during that time, won 21 straight Big 10 titles and 15 NCAA titles. In this episode we focus on Gable’s loss to Larry Owings and how that shaped and molded the rest of his career. 

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan

Direct download: SC-Gable-Final.mp3
Category:general -- posted at: 5:30am EDT

On this special Mother's Day episode Joe De Sena talks with Janine Shepherd. She was training with the Australian Ski Team, positioned to be headed towards the Olympics, when a tragic accident sent her to a spinal ward for 6 months. She was forced to shift everything she thought defined her. She has led her life by the concept that a broken body is not a broken person. Through her dedication to Hope Theory- where hope is a cognitive skill- based on goals, pathways and agency- she guides us to cultivate resilience within ourselves. At the end of the episode hear what Joe De Sena and the rest of the Spartan Up team learned from their mothers!

What does Janine advise to thriving in the difficult times we are facing? One way is to create goals with soul. You want to be striving towards something that you really look forward to and that has you racing out of bed. Be optimistic and have gratitude towards the work that you GET to do. Remember, those around you especially your kids are learning their models of resilience by watching you. 

Next - start your day with a gratitude practice. Morning is best because it sets your day on the right track EARLY. Then ask - what would make today great?

An last, strength is not just about the body, it’s truly about the mind. It’s important to practice “self-compassion” breaks and realize that with dedication and positivity you can Accomplish anything. Janine has become a mother of three, an extremely accomplished pilot and a true shining beacon of resilience. 

Refrain your brain, develop a ritual of gratitude - especially for the mothers out there on this special Mother's Day episode!  

 

This episode is brought to you by ATHLETICBREWING.COM for free shipping on two six-packs or more 

 

LESSONS

  1. Strength comes from the body and MIND 
  2. It’s about what is inside
  3. Hope is a cognitive skill 
  4. Children learn resilience from those closest to them 
  5. Cultivate resilience within yourself 
  6. Gratitude works 
  7. Take self-compassion breaks 
  8. It’s about goals, pathways + agency 
  9. Have things that you looking forward to 
  10. Have a goal wit soul 
  11. Social distancing is a privilege 
  12. It’s about optimism, positivity + gratitude 
  13. If you can’t change your situation- change your attitude! 




LINKS

Save 20% on her course "Build an Unshakable Core” with code SpartanUp

https://www.schoolforresilience.com/courses/building-an-unshakable-core




LINKS

https://janineshepherd.com

 

TIME STAMPS
0:00 Team introduction to this special Mother’s Day episode

0:40 ATHLETICBREWING.COM intro 

1:30 “Janine the Machine” + the Australian Ski Team

3:00 surrendering to the accident + seeing a sign 

4:00 What is strength? 

5:00 The mind + creating a resilient life

7:00 Hope Theory 

8:00 Ritual of gratitude 

11:15 The importance of self-compassion breaks 

11:45 ATHLETICBREWING.COM break

12:55 Interview begins with tree huggin’

15:00 Becoming a pilot 

16:00 Goals, pathways + agency 

18:00 Goals with Soul 

21:00 The richness of painful times

22:30 social distancing as a privilege 

23:30 Optimism, positive + gratitude 

25:30 The podcast team discusses Janine’s interview 

29:00 The podmates discuss the greatest lessons from their moms

36:50 ATHLETICBREWING.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, Johnny Waite, Colonel Nye, Sefra Alexandra & Dr. L  

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 302_Janine_Shepherd_mothers_day_assembly_1_01.mp3
Category:general -- posted at: 3:11pm EDT

Each and every one of us is on this planet for a reason, and we all have a unique contribution to make. In today’s climate of comparison, we can often get caught up in what others are doing and attempt to emulate them, whereby ignoring what our own contribution might be or how our individuality matters. It is important that we all recognize that it IS the uniqueness of each of us that matters and in order to meet your own purpose you must show up fully for who you are rather than attempt to be someone else.

LESSONS: We each have a unique contribution to make in this world. When you compare ourselves to others and attempt to be like someone else, the world not only loses out on who you are but you also lose out on the benefit of true authenticity. During these times, remember that your contribution matters - no matter how small you think it might be. We need to you to show up for yourself so that you can show up for others.

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 © 2020 Spartan

Direct download: 88_SpartanMind_Sponsor.mp3
Category:general -- posted at: 6:50am EDT

At 13 years of age Logan lost his arm in a wakeboarding accident - has that limited his life? Nope- not at all! You may not be able to control the adversity you face, but that doesn't mean you don't control your destiny! In this interview, he discusses how he will never accept the expectations of others and is dedicated to spreading awareness and opportunities through education. Logan says you have to accept the reality of the situation, be grateful for the abundance that you have, be mindful what you focus on, and always keep learning. As he states, “the deterrent or the interest (of what I do) does not come or stem from having one arm or what I'm capable of doing- it’s just what I'm interested in and I will figure out the rest later.” As his mom said right after the accident- “Logan, it’s just an arm.” You are more capable than you believe and can conquer any obstacle on the course or in life. 

 

LESSONS

  1. Accept the reality of the situation
  2. Be mindful of the words you use 
  3. Be grateful for abundance 
  4. Be mindful what you focus on 
  5. Live in a “growth mindset” 
  6. Always keep learning 
  7. Don’t accept the expectations 
  8. You're more capable than you believe 
  9. Conquer obstacles on the course and in life 

 

This episode is brought to you by 5.11 Tactical https://www.511tactical.com/

 

LINKS
- Adaptive and Inclusive Training Certificate Course
https://www.adaptivetrainingacademy.com/adaptive-inclusive-training-course/
- Adaptive Training Academy homepage
https://www.adaptivetrainingacademy.com/
- ATA Instagram account:
https://www.instagram.com/adaptivetraining/
- My personal Instagram account:
https://www.instagram.com/aldridgelogan/

 

 

TIME STAMPS

0:00 Sefra Alexandra introduces this episode at Bob Ross’s lake 

0:34 5.11 TACTICAL intro 

1:00 Joe introduces this weeks guest 

2:00 Losing his arm at 13 

3:15 Accepting the reality of the situation 

4:30 Dealing with initial disbelief 

5:45 It’s just an arm 

7:45 Having a supportive community 

9:15 Fixed versus growth mindset 

11:15 Adaptive athletes in competitions 

12:20 5.11 TACTICAL Break 

13:40 Weight training & corporate America 

15:00 Starting a 3D printing company with prosthetics 

16:00 Working to inspire others around health & wellness  

17:00 Functional training for quality of life 

19:00 Spreading awareness and opportunity for adaptive education 

20:40 Demonstrating what’s possible & motivation 

22:30 Believing in your capabilities

24:00 A tale from Normandy beach  

25:30 Unstoppable ambition 

27:00 Adaptive Training Academy goes online 

29:50 Sefra the Seed Huntress reviews lessons learned 

31:30 5.11 TACTICAL Close 




SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena & Sefra Alexandra 

...Johnny Waite & Colonel Nye are social distance canoeing

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 301_Logan_Aldrich_Spartan_up.mp3
Category:general -- posted at: 4:30am EDT

Mike Barwis is a strength and conditioning guru. He’s trained Olympic athletes in over 40 sports, works with pro teams such as the Red Wings and Mets, and is the CEO of Barwis Performance Centers.  On this episode, we focus on the work Mark did with Brock Mealer.  Brock was involved in a car accident in 2009 and was paralyzed from the waist down.  After 2 years of physical therapy, Brock was unable to walk. Then he met Mike Barwis.  Tune in to hear the full story.  

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan

 

Direct download: Barwis_Final.mp3
Category:general -- posted at: 5:30am EDT

Kwame Christian is a master negotiator, and he is all about helping you become one too. He is the bestselling author of "No One Will Play With Me - Finding Confidence in Conflict", and host of the #1 negotiation podcast in the world, "Negotiate Anything". We cover much more than just business negotiation in this episode, focusing on family and personal dynamics that may be especially challenging in current times.



This episode of Spartan Up is brought to you by Wine 4 Runners, learn more at Wine4Runners.com/spartan

 

Key Takeaways

 

We are always negotiating

Generosity is on of the best negotiation techniques

Listening is so important

Unarticulated expectations lead to disappointment

Negotiation skills can be learned ad practiced

Shifting from Fear of Failure to Fear of Regret

Best Things in Life are on Other Side of Difficult Conversations



Time Stamps...

1:20 Interview starts

3:00 What drew Kwame to negotiation

4:00 What is Negotiation

5:07 Negotiation skills

6:31 Kwame's Podcasts - A FREE resource, including one specifically for women

7:30 How to recognize a negotiation situation

8:43 How to best approach a negotiation

9:18 Why generosity is one of the best negotiation techniques

10:34 Importance of listening

12:10 How to build reciprocity

14:30 Everything is a negotiation

15:20 Family negotiations during lockdown

16:06 UNARTICULATED EXPECTATIONS

16:45 #1 Reason for Breakdown of Relationships

17:58 Best way to initiate sensitive conversations

19:01 Different communications styles and needs

21:07 Giving somebody something they can't give themselves

21:55 What is empathy and why it matters

25:00 Ike's Question : mistaking my kindness for weakness

27:15 Framing the conversation

29:35 Two Parts of Negotiation : Value Creation and Value Dividing

31:10 Marion's Question : elaborating on how to approach value dividing part

32:08 Example of sticking to your position while still being curious

36:28 How to Practice Your Negotiation Skills

37:30 Asking for Feedback after difficult conversations

39:30 Being successful without being articulate

40:42 Shift from Fear of Failure to Fear of Regret

42:13 Viewing Conflict as Opportunity

44:00 Biggest myth about body language

45:55 Letting go of a bad opportunity to find the right opportunity

47:00 Best things in life are on other side of difficult conversations

50:20 Importance of perspective and space

53:18 Recognizing our patterns of conflict and pre-negotiating challenging situations

54:10 Jen Goodman book : "Freeing Yourself From Conflict"

55:24 Kwame's contact info and resources



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:

Zoom Session producers – Marion Abrams & Johnny Waite

Hosts: Johnny Waite, Marion Abrams, Sefra Alexandra & Colonel Nye 

 

© 2020 Spartan

 

Direct download: SUP_ZOOM_KWAME_CHRISTIAN_EDIT_1.mp3
Category:general -- posted at: 5:30am EDT

When things feel really out of our control, we often move into a position of helplessness. We can operate from a victim mindset, throw our hands up, and believe that we’ve got zero power. The truth is, there are absolutely going to be times in your life when things happen outside of you that are not in your control. However, there are ways that you can shift your perspective to give yourself a sense of greater control. By considering the things that are in your control and implementing greater agency over your emotional response, you can put yourself in the driver seat again.

 

LESSONS: Sometimes there will be things in your life that you cannot control - when this happens perspective is key. Exercise self-agency by thinking of all the things that you can control, rather than what is out of your control. Remember, something that you can always control is your emotional response. So respond to your own emotions with clarity and strength.

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 © 2020 Spartan

Direct download: 87_87_control_mind_PGR.mp3
Category:general -- posted at: 8:08am EDT

Entrepreneur, chess master and angel investor James has had a number of great successes, used his winnings and then found himself back at zero again. Each of these times he used his creativity and ingenuity to find another opportunity and make it happen. Life is like an ultra marathon with many peaks and valleys to ascend and descend. Enjoy it all! Sometimes it's not even about being the smartest, but about being the most agile.

LESSONS
90% of communication is non-verbal
Be able to play with possibility not certainty
Three skills to money: making it, keeping it, growing it
Investment decisions and deciding correctly
Combine skill sets to create something unique
Podcasts are the wild west of radio
When you get knocked down, keep getting up
Take “two steps back” to observe your situation
Exercise your creativity muscle daily | write 10 ideas a day
Enjoy difficult situations
You don’t have to be the smartest, be the most agile


This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount

LINKS
The James Altucher Show https://omny.fm/shows/the-james-altucher-show

TIME STAMPS
1:25 GONEROGUESNACKS.COM intro
3:15 Changing behaviors
6:00 The backdoor into the Ivy Leagues
10:00 College Card start-up
12:00 Changing business climates in quarantine
13:30 Shifting to the remote landscape
15:00 Owning a comedy club
16:15 HBO & building websites for Fortune 500
18:15 Three skills to money
20:15 Going broke & 9/11
21:05 GONEROGUESNACKS.COM break
22:20 Software to model the stock market
23:30 Writing financial books
25:20 Combing skill sets to forge something new
27:00 The Wild West of radio
28:45 bad economy & uncertainty
30:34 Taking two steps back
31:30 Exercising creativity & 10 ideas a day
36:00 How to start a podcast
39:45 Cultural ultra marathon runner


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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena. Sefra Alexandra, Johnny Waite & Colonel Nye are at his comedy club, social distance of course.
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty
* 300 is a number we honor here at Spartan ;)

© 2020 Spartan

Direct download: 299_James_Altucher_interview_Edit_1.mp3
Category:general -- posted at: 5:30am EDT

Do you ever sit and wonder if the elite among us experience self-doubt? I know I do and on this episode we talk with 2008 Olympian Andy Hrovat about a trying 14-month period of his life leading up to the 2008 Olympic trials. During that time Andy lost and regained his place on Team USA. The big takeaway for me is that we all experience self-doubt and by battling through those fears and insecurities, we become a different person in the process. 

 

Find out more at https://spartancombat.com/

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan



Direct download: Hrovat_Spartan_2._Final.mp3
Category:general -- posted at: 5:30am EDT

Kristen Ulmer knows a lot about fear. As one of the top extreme skiers in the world, Kristen has stared at death and dropped in anyway. But she says her scariest time ever was when she thought her marriage was over, and that the prospect of starting a speaking career was as terrifying as any mountain. In this episode, Kristen shares experiences and lessons that appear in her bestselling book “The Art Of Fear : Why Conquering Fear Won’t Work and What To Do About It” and personal stories from her extraordinary life. She also says “Smart people learn from their experience. Really smart people learn from people who have learned from their experience, and I have a LOT of experience!”

 

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:
Zoom Session producers – Marion Abrams & Johnny Waite
Hosts: Johnny Waite, Marion Abrams, Sefra Alexandra & Colonel Nye

© 2020 Spartan

Direct download: SUP_ZOOM_ULMER_EDIT_1_01.mp3
Category:general -- posted at: 5:52am EDT

We train our bodies and focus on flexibility so that we prevent injury, recover better, and perform at our optimum. But we must also build mental flexibility for the same reason: It prevents us from getting stuck, helps to build resilience, and allows us to perform better in life. There are a few ways that you can work on building this cognitive flexibility. First, challenge the norm. Certain ways of thinking may be in place because “it’s always been that way.” Challenge this by exposing yourself to new ways of doing and thinking. Practice tolerating the discomfort you feel by doing this more regularly and your capacity for mental flexibility will increase!

LESSONS:

Mental flexibility is important because it allows you to shift perspective and tolerate that which feels different.

Increase your mental flexibility by doing things a new way and putting yourself in a position of challenge.

The more exposed you are to situations that challenge your current line of thinking the stronger your cognitive flexibility will be. .


SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP AND DR. L:

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

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

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

CREDITS:

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

© 2020 Spartan

Direct download: 86_mental_flexibility_W_W4R.mp3
Category:general -- posted at: 8:55am EDT

The world is facing a new paradigm and as a global events / racing company we at Spartan have had to pivot and pivot quickly to adapt. Today Joe De Sena, our host & the CEO of Spartan, speaks with Spartan’s Chief Marketing Officer Carola Jain and our host Col. Tim Nye speaks with Spartan’s VP of Merchandise Mike Lunardeli. We ask how Spartan as a company and a culture is stepping up to face its current business challenges.  We have been learning & talking about resilience, performance under pressure, and facing up to difficult challenges for years on this podcast - now we get to see Spartan put these lessons into action. What has been going on from the inside and how as a company and global community we are forging forward and taking on obstacles as they arise. Until we can race again, the trends have shifted to online content, home gyms and a massive surge in the desire to own your own equipment. Spartans will come back from this, a stronger community than ever. Take care of eachother, take care of yourself and keep moving! Aroo. 

 

LESSONS

  1. Pivot quickly 
  2. Take care of your community 
  3. Be creative with content 
  4. Try new things 
  5. Build a good team 
  6. Train where you are 
  7. Find the best version of yourself
  8. Keep moving! 
  9. Give it your all 

 

LINKS

https://shop.spartan.com/

This episode is brought to you by WINE4RUNNERS.COM/SPARTAN

 

TIME STAMPS

0:00 The pod team introduces this special episode via zoom 

2:35 WINE4RUNNERS.COM/SPARTAN intro 

3:05 Interview begins with Spartan CMO Carola Jain 

3:55 the reality for Spartan 

5:05How to keep a largely furloughed staff motivated 

6:40 How kids are understanding this situation 

7:40 How do we take care of our community 

8:55 A 50,000 ft view of what’s going on at Spartan

9:05 Shifting to online content & demand for equipment 

13.55 Spartan at the forefront of social media reframing 

15:40 Assessing the “new normal”

17:25 Two areas Joe feels like he “failed”

19.25 WINE4RUNNERS.COM/SPARTAN break

20:25 Part 2 begins with Colonel Nye & VP of Merchandise Mike Lunardeli

19:25 Getting people to find a better version of themselves 

21:55 How Spartan Merch began & developed

23:55 Positioning Spartan as a global fitness brand 

25:55 Best sellers - and providing global access 

27:25 Shifting landscape with the shutdown

28:55 New trend of creating home gyms  

33:55 working overtime and giving it our all 

35:55 discounts & race deals- optimism & hope 

38:05 The Colonel, Johnny, Marion & Sefra discuss the interview 

42:35 Spartan Up community leaning in everyday at 2pm EST on zoom : 510-734-9695

44:25 WINE4RUNNERS.COM/SPARTAN Close

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena & Sefra Alexandra, Johnny Waite & Colonel Nye 

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: SUP_CAROLA_LUNAR_AUDIO.mp3
Category:general -- posted at: 4:30am EDT

Learn how to build and define your personal philosophy with the Iron Cowboy, James Lawrence. James completed 50 Ironman distance races in 50 states in 50 days.  As a kid, James wrestled throughout high school and into college before embarking on a life as a world-renowned ultra-distance athlete.  

Find out more at https://spartancombat.com/

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW US:

Spartan Combat: https://www.instagram.com/spartancombat/

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

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

 

© 2020 Spartan

Direct download: Lawrence_James_2_4-15.mp3
Category:general -- posted at: 5:30am EDT

From our Live Zoom chat: There is a reason Mark Divine is one of the rare podcast guests we have featured twice! He is “an expert in human performance as it is displayed in mental toughness, leadership and physical readiness” and a powerful communicator with awesome lessons for all of us. A retired Navy Seal, he has created SEALFIT, The Unbeatable Mind, written several bestselling books and is a much sought after speaker and teacher.
His wisdom and bulletproof demeanor are especially reassuring in this crazy time, and he shares immediately applicable techniques and strategies to stay healthy and productive.



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:

Zoom Session producers – Marion Abrams & Johnny Waite

Hosts: Johnny Waite, Marion Abrams, Sefra Alexandra & Colonel Nye 

 

© 2020 Spartan

 

Direct download: ZOOM_SUP_Mark_Divine.mp3
Category:general -- posted at: 5:00am EDT

Social isolation can lead to some super unhealthy patterns that we have to be careful of falling into. It can always have a profound impact on our mood and our willingness to engage socially in the future. When you find yourself isolating it’s important to remember that at some point you will need to step out of isolation in order to better serve your mental health. Taking that first step can be hard but it is necessary to say YES to that invitation that you would prefer to avoid (rather this is through an e-meeting or in-person). It’s also an important step to consider what led you to isolating in the first place.

 

LESSONS: 

  • Social isolation can lead to decreased mood and greater experiential avoidance of connectedness.
  • In order to move away from being socially isolated you must sometimes take the first step of saying ‘yes’ to gathering that you would prefer to say ‘no’ to. 
  • Evaluate and dig into why you isolated in the first place in order to understand what systems were at play caused the social avoidance. 

 

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

 

© 2020 Spartan

Direct download: 85_Spartan_Mind_getting_Isolated_W_Sponsor_1.mp3
Category:general -- posted at: 4:30am EDT

Legendary ultra-runner Mike Wardian is back on Spartan Up! Last time he had just broken the fastest 50K on a treadmill while on the Spartan Cruise. He holds the record for the fastest time for 7 marathons on 7 continents in 7 days; fastest marathon and 50K on an indoor 200-meter track; fastest Marathon as Spider-Man & Elvis; fastest Leadville 100 mile and Pike's Peak marathon double and ran the grueling Marathon des Sables-appx 150 miles in the Sahara desert in Morocco more than once. This is a great interview that digs into the mindset necessary to push through these remarkable challenges. Mike says he went to depths he never thought possible and says once you “come out the other side of that, your not the same person and that’s special.” Enjoy 



LESSONS

  1. Design your training to be more difficult then the challenge you are facing
  2. Obstacle immunity informs every facet of life
  3. There is always something positive you can get from any experience 
  4. Persevere & overcome 
  5. If at first you don’t succeed- try again & dig deep 
  6. There’s always a way 
  7. Always keep growing 
  8. Learn lessons from adversity 
  9. Don’t silo your experiences 
  10. Get out there & run 
  11. Do something hard everyday

LINKS

http://mikewardian.com/

 

TIME STAMPS

1:05 Interview begins with tales of the Spartan Cruise

2:20 Clip of Spartan Cruise 

3:15 Round two & breaking a world record

4:50 Running the major marathons 

6:00 Embarking on a 50 miler 

7:30 THE MARATHON DES SABLES

10:30 A once in a lifetime experience- twice 

11:30 World Marathon Challenge 

13:20 break

14:30 Training regiment- making marathons hard
16:30 overcoming a challenge 

19:00 Making it on the podium of Marathon Des Sables 

20:00 Coming back to work to a hijacked ship 

22:30 Insights from difficult situations 

24:00 Running across Israel

26:45 Joe gives a recap of the interview 

29:30 Do something hard everyday & tell us about 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:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena & Sefra Alexandra -Johnny Waite & Colonel Nye were off training for an ultra

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 298_wardian.mp3
Category:general -- posted at: 7:17am EDT

We are all feeling isolated right now - but that will end. Mark tells Joe De Sena about the tools he used to change his trajectory. As a young boy Mark moved to the U.S. with his family from Egypt and found he was very socially isolated. For the next decade his diet and behaviors fostered an unhealthy lifestyle that fueled his social anxiety. After a certain point he had had enough and did the deep work to  get over what was limiting his life. At only 22 years old he's now sharing what he learned. In his podcast Humans 2.0 and his new book “Screw Being Shy,” he gives us the tips and tricks we need to crawl out of our shell and into a confident social paradigm that fits you.

Lessons
1. Don’t mind uncertainty
2. Have discipline around technology
3. Surrender your ego
4. Eat healthy it will change your brain
5. Address social anxiety
6. Address the hardware of the body
7. Vocal tonality and body language give off social cues
8. Exposure therapy
9. Tackle life one bit at a time

This episode of Spartan Up! is brought to you by Honey Stinger. Made with organic honey and delicious ingredients, Use code HSSpartan2020 at Honeystinger.com for 30% off and Sweeten the burn.

LINKS:
Mark Metry https://www.markmetry.com/

Join the Spartan Up team on our Zoom chats, details on Spartan Up Podcast Instagram and Twitter

Time Stamps
0:00 Joe introduces
0:55 Honey Stinger break
1:20 Interview begins
3:00 Manufactured adversity
4:30 Entrepreneurial from a young age
5:30 Engaging a young audience
6:30 Using phone as a coping device
7:15 Forgotten art of boredom
8:15 Flow state mimicked with technology
9:45 Discipline and frameworks around phone etiquette
11:17 Spartan Up! Zoom everyday 2-3pm
12:17 Honey Stinger break
13:13 interview continues with upbringing
14:30 Dealing with health issues
16:00 A decade of social
Isolation
17:00 Surrendering your ego
18:00 Changing health and diet
19:00 Mental health consequences of processed food
20:00 Food industries marketing ploys
21:20 Addressing social anxiety
23:30 Growing up as group creatures
24:20 Spartan Race creates collective shared experiences
25:30 Advice for social anxiety
27:00 Joe discusses the mind body connection

Direct download: 297_Mark_Metry_Assembly-EXP_01.mp3
Category:general -- posted at: 5:44am EDT

Communication is so important in getting our own needs met and effectively assisting others. When we experience stress or during times of uncertainty, our communication can be one of the first thing that suffers. We are often flooded with emotions which make it difficult for us to dial in on effective communication. There are a few key things to keep in mind in order to maintain good levels of communication. Being clear with the ones around you is always important in delivering a message, as is creating steps along the way. And lastly, try to keep a clear and calm tone in the way you communicate.

 

LESSONS: 

  • Communication can often suffer during times of stress and chaos.
  • Dial in on your communication and work on building these skills through the following:
    1. Be clear.
    2. Provide steps in your communication.
    3. Avoid curse words or intense tones - remain calm. 

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2020 Spartan

Direct download: 84_communications_mind_FMP.mp3
Category:general -- posted at: 4:30am EDT

You may be feeling the challenge. This interview with Dan Crowley, Bataan Death March survivor, will remind you that we must as a culture reframe our frame of reference. Yes, this time has limited our freedoms, invoked fear and changed the paradigm of our daily life as we know it…. Yet, there are elders in our midst that have dealt with truly unthinkable horrors and come out on the other end even more resilient.

This week we revisit one of the most important interviews in Spartan Up history. Dan Crowley’s is a 98-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.

In this time of personal confinement, find the hope and positivity to keep your spirits high and inspire those around you! We will get through this- march on.


LINKS:
Save $50
https://www.freshmealplan.com/spartan
Code: spartan50

 


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 Dr. L & Marion Abrams… Sefra is planting a victory garden in the face of current obstacles…
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2020 Spartan

Direct download: 296_SUP_EDIT_DAN_CROWLEY_REPUBLISH_1_01.mp3
Category:general -- posted at: 12:05pm EDT

During times of stress and unpredictability, there is often no more important value than the value of interdependence. Interdependence is the recognition that I can rely on you and you can rely on me. For whatever reason, many of us have come to believe that reaching out to others for support is weakness or a demonstration of incompetence. In truth, using the support around you and offering support in return is a huge measure of strength and courage. Give yourself permission to reach out for help, ask for something that you need, and benefit from the value of interdependence. LESSONS: Interdependence is the acknowledgement of reciprocity in support - I need you, you need me. Utilize your support system by reaching out and expressing your needs. Don’t be afraid to ask for what you need. There is strength in being able to lean on others for help and also being strong when others need to lean on you.

 

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 © 2020 Spartan

Direct download: 83_Interdependence.mp3
Category:general -- posted at: 7:07am EDT

Marko Cheseto is one of the happiest people I've ever met! He came from Kenya to Alaska on a running scholarship, but while he was there he lost both legs to frostbite. Today Marko holds the record for the fastest Marathon by a double amputee - he's fast! In this episode he tells his story, but also shares some really great advice for making the best of difficult times.

Let me know what you think!

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

Twitter @SpartanUpPod

Instagram @SpartanUpPodcast

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena, Colonel Nye, Dr. Johnny Waite & Sefra Alexandra are doing immunity burpees & washing their hands :)   

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

 

Direct download: 295_SUP_MARKO_CHESETO-rev_01.mp3
Category:general -- posted at: 8:41am EDT

Obstacle immunity is a credo of this community and together we will adapt and overcome! Now more than ever we need to be positive and beacons to those around us. We must be solution focused and not fall into the traps of fear. You’ve got this Spartans. Together we are Spartan Strong and will overcome this invisible obstacle. Now is the time to be of service and retrain yourself in the new skills needed. 

 

In this special episode we will hear advice from 10 EXPERTS in medicine, mindset, food, business, community preparedness and mindfulness. To the Spartan Community, globally we are facing an obstacle like never before and never has it been more important to remember and implement all the resiliency lessons we have learned over the five years of doing this podcast. In this special episode we check back in with experts across the fields of physical, mental and medical wellness to give you the best tools for your toolbox to accept and adapt to this challenge. The overarching message is to stay informed, but still stay productive! 

These experts have excellent advice that will give you great strategies to implement a healthy and productive response to this pandemic. 

 

Don’t be scared, be prepared! And don’t forget to breathe! 

 

EXPERTS & TOPICS FEATURED ON THIS EPISODE:

EXPERTS & TOPICS FEATURED ON THIS EPISODE:

- Dr. Paul Kilgore - Infectious Disease specialist // Medical info for Spartans
- Joe Polish - founder Genius Network & Genius Recovery // 4 tools to stay balanced + book recommendations
- Corinna Coffin - Spartan Pro Athlete & Registered Dietician // Easy healthy recipes you can make even if you have limited access to ingredients.
- Dr. Stephen Cabral - Board-certified doctor of Naturopathy // De-stress protocol
- Nada Milosavljevic MD host of Spartan Health //Natural Immunity boosters
- Jesse Levin - Founder of Tactivate // Community action & the Readiness Collective - Your responsibility
- Zach Even-Esh - Underground Strength // workouts anywhere
- Lonnie Mayne - Red Shoes Living // putting things in a positive light
- Amy Swift Crosby - Co-Founder Body Squad and Host of State of the Universe // Suggestions for Small Businesses navigating a Complicated Time
- Johnny Waite - Spartan Up co-host // What next?

 

Stay Strong. Stay Positive & Wash Those Hands! 



LINKS:

 

Dr. Paul Kilgore http://quantitative-health.com/

Genius Recovery https://geniusrecovery.org/

Corinna Coffin https://www.instagram.com/cscoffin13

Dr Nada mentioned these episodes

ZINC https://www.youtube.com/watch?v=hBseaQTBh3E&t=84s

Natural Treatments to Boost Immunity https://www.youtube.com/watch?v=U8mCc5nwcyE&t=3s

Dr. Stephen Cabral  https://stephencabral.com

Jesse Levin - Tactivate https://www.tactivate.com/

Zach Even-Esh https://www.instagram.com/zevenesh/

Lonnie Mayne https://lonniemayne.com/

Amy Swift Crosby http://www.smartypeople.com/



Stay Strong. Stay Positive & Wash Those Hands! 

 

Thank you for listening. Let us know what you think, should we do more episodes like this? We’re easy to find on twitter @SpartanUpPod and instagram at @SpartanUpPodcast



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

Twitter @SpartanUpPod

Instagram @SpartanUpPodcast

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host: Joe De Sena, Colonel Nye, Dr. Johnny Waite & Sefra Alexandra are doing immunity burpees & washing their hands :)   

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: Spartan_Up_Special_COVID_Episode2.mp3
Category:general -- posted at: 7:16am EDT

Dr. Lara Pence says: Stress is something that we all encounter and learning how to be resilient to stress can be one of your most important skills. It’s important to remember and consider that stress isn’t going away anytime soon. Often we imagine that “life will get easier” but sometimes it just doesn’t. What does get easier? Our ability to manage and become more resilient. How do we do that when it comes to stress? It all starts with acknowledging and accepting stress. It’s not going away so let’s embrace it. And then we move into physical and mental fuel that can keep you accelerating during stress.

LESSONS:
Move into a state of radical acceptance when it comes to stress. It’s not going away so develop a mantra around it.
Make sure your physical health is on point.
Fuel your mind with content that makes you feel resilient and more capable of handling the stress that is on your plate.

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

© 2020 Spartan

Direct download: 82_Managing_Stress_levels.mp3
Category:general -- posted at: 5:30am EDT

Mark Pattison was catching touchdown passes in the last minutes of games to stadiums of 100,000 plus thousand people. Playing football at a high level taught him how to think big and step into fear. When his NFL career ended, what was next? It’s not easy to leave a job and identity like that. After a pivot to what became a successful marketing and import, export business - Mark Pattison decided that how things looked from the outside mattered less than how he felt on the inside. He wanted to truly follow his passion for the mountains. Here is where his Seven Summits mission began, to attempt to be the first NFL player to successfully hike the tallest mountain on each continent. Today he is 6 mountains in. He was preparing to summit Everest this summer, but just like many of us, COVID-19 changed his plans https://www.markpattisonnfl.com/category/blog/ . But he still knows preparation means opportunity! 



LESSONS 

  1. Shift your internal questions
  2. Be goal oriented
  3. Adjust, adapt, change and pivot 
  4. You can’t control mother nature 
  5. Your greatest strength can also be your greatest weakness 
  6. Preparation means opportunity 
  7. Be authentic and true to what your going after 
  8. Step into your fear 
  9. Love the process 
  10. Fail to plan, plan to fail 
  11. Train, train, train 
  12. Hone your nutrition
  13. Always go after your dreams, never give up  

 

LINKS 

https://www.markpattisonnfl.com/category/podcast/

https://www.markpattisonnfl.com

 

TIME STAMPS 

1:38 Interview begins with a bear through his race 

3:00 Playing in the NFL 

6:00 Going off the cliff 

7:30 Rechanneling energy towards business 

10:00 Shifting your questions 

10:49 Adjust, adapt & pivot 

11:40 the Seven Summits mission begins 

13:30 Finding a mentor, mapping it out & flying to Africa 

15:00 Challenges, tragedies and joys of the many summits

16:20 Denali 

19:00 Greatest strength is also greatest weakness 

23:00 Antarctica 

24:30 His why. Step into your fear. 

25:30 Loving the process 

27:40 Summitt Fever 

28:50 Fail to plan, plan to fail 

29:40 Seven summits smoothie 

31:08 What’s next - The South Pacific & the highest point in every state 

34:50 Sefra & Joe talk about how you play to level of those with you in the room 

36:50 Push to exhaustion 

38:22 “Getting to the top is optional getting down is mandatory!” 

39:00 Let us know what your Seven Summits are! 

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

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

Colonel Nye 

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 293_SUP_MARK_PATTISON_EDIT.mp3
Category:general -- posted at: 7:54am EDT

Advice from 20 EXPERTS in medicine, mindset, food, business and mindfulness. To the Spartan Community, globally we are facing an obstacle like never before and never has it been more important to remember and implement all the resiliency lessons we have learned over the five years of doing this podcast. In this special episode we check back in with experts across the fields of physical, mental and medical wellness to give you the best tools for your toolbox to accept and adapt to this challenge. The overarching message is to stay informed, but still stay productive! Do the projects you have been putting off, celebrate this time with family and loved ones, harness new skills like cooking at home or designing your own home workout routine. 

 

These experts have excellent advice that will give you great strategies to implement a healthy and productive response to this pandemic. Don’t be scared be prepared! And don’t forget to breathe! 

 

EXPERTS FEATURED ON THIS EPISODE: 

Dr. Paul Kilgore,(Quantitative-Health) Jonny Waite, Anthony Trucks (Identity Shift), Mike Bledsoe (The Strong Coach), Sarah Lipton (Genuine), Dr. Lara Pence (Chief Mind Doc & Licensed Clinical Psychologist), Katie Jones (Food Heroes Podcast),Joe Polish (Genius Network), Ben Greenfield, Dr Danielle Roberts,MD, Dr. Jen Welter (First female NFL coach), Brian Johnson (Optimize), Sefra Alexandra, Anders Varner (Barbell Shrugged), Zach Even-Esh, Shana Lee (The Soul Frequency), Laura Gassner Otting (limitless), and Charlie Engle. 

 

Obstacle immunity is a credo of this community and together we will adapt and overcome! Help each other, protect yourself and Wash Those Hands! 

 

Thank you for listening, to Charlotte Miles for recording a message from Joe desena in Sparta Greece and to Carrie from Yaya podcasting for help with the edit. Thank you also to the experts whose tips we were not able to get into this episode and to all of you for listening and doing your part.  Let us know what you think, should we do more episodes like this? We’re easy to find on twitter @SpartanUpPod and instagram at @SpartanUpPodcast



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.

Field Recording - Charlotte Miles

Additional Audio Editing - Carrie from YaYa Podcasting

Host: Joe De Sena, Colonel Nye, Dr. Johnny Waite & Sefra Alexandra are doing immunity burpees & washing their hands :)   

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: SPARTAN_UP_HANDLING_CRISIS_EPISODE_Mixdown_1_luffed.mp3
Category:general -- posted at: 7:16pm EDT

One of the best ways to build confidence is to utilize your fear of something and move through it with courage. Although some believe that courage is the absence of fear, this couldn’t be further from the truth. Courage is about being afraid but doing anyway - and from this we build confidence because we can reflect on that which we have accomplished and create a library of moments in which we see our greatness arise. Reality testing is another great way to build and tap into confidence that might already be there. By truly asking yourself questions like, What am I good at?, and seeking truth in our reflection we can create opportunities for us to have perspective on our strengths. LESSONS: Courage builds confidence, and courage is at play when we are afraid of something but we do it anyway. Try to use your fear as an opportunity for confidence building and use positive self-talk to get you through. Reality testing is a very healthy way to also build confidence. Reality testing includes taking a deep look at what you feel vs. what is fact. 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 © 2020 Spartan

Direct download: 81_MovingFearIntoConfidence.mp3
Category:general -- posted at: 4:30am EDT

Have a question for Joe or anyone on the Spartan Up team? Here is your opportunity. Voice message or text 1.917.924.3002 and we’ll answer the best questions in another Q&A episode. This is a quick episode with some powerhouse advice from the gritty man himself. As Joe says, any day we get to wake up on this side of the dirt is a good day! Enjoy - smile - move that needle forward in your endeavors and send us your questions! Make them hard ones- Joe’s up for the challenge! 

 

LESSONS

  1. It takes a village: include others in teaching your children
  2. Spend time with those close to you in the present 
  3. Burpees get rid of anxiety
  4. Stick with the things that matter 
  5. Move the needle forward on a daily basis
  6. Spend your time going after the big “game” 
  7. Cash is king
  8. Investing: wait till there is “blood in the streets” 
  9. Involve customers in funding your product/ service 
  10. In a difficult challenge: dust off & move forward 
  11. Make sure to smile 

 

LINKS

Want to ask Joe a question yourself?!

Text or Voice message 1.917.924.3002

 

BOOK RECOMMENDATIONS 

Reminiscences of a Stock Operator by Edwin Lefèvre

Think and Grow Rich by Napoleon Hill

 

TIME STAMPS 

0:00 Joe wants your questions! 

1:30 How do you get your kids to listen to you? 

2:10 What would you change from the past? 

2:30 More countries in the Midwest? 

2:50 How do you deal with anxiety? 

3:00 How do you remain focused? 

3:50 Why did you join social media? 

4:30 Best financial advice? 

5:15 Don’t chase the ridiculous bubbles- wait till there is blood in the streets!

5:50 Creative ways of raising money?  

6:15 How to overcome bankruptcy? 

6:30 Send us your questions via voice texts: 1.917.924.3002




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.

Host: Joe De Sena 

The Colonel, Dr. Johnny Waite & Sefra Alexandra are there in spirit !  

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 291_SUP_JOE_DESENA_Q_AND_A_LIBSYN.mp3
Category:general -- posted at: 4:30am EDT

Host Dr. L says: There is a saying that God Gave Us Two Ears and One Mouth for a Reason. The notion: That we were born to listen more than we were to talk. In today’s society, the ever-present social media platform has given many a vehicle to use their voice, put out their message, and be heard. And, at the same time, as a society we are losing the art and skill of listening when our focus becomes ‘what can i say?’ instead of ‘how can I listen?’ In order to building back up the skill of listening, we must practice listening by being mindful about how we relate with others, and through truly dropping our own ego when we are in a position of listening. LESSONS: Building the skill of listening requires a mindful approach, one in which we are paying attention and working towards true engagement. Try being present with whom you are listening to by avoiding thinking about what you are going to say next or how you might sound and just practice hearing what they are saying. Engage in perspective shifting and cognitive flexibility by listening to podcasts or other audio sources that challenge your own position. 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 © 2020 Spartan

Direct download: 80_Listening.mp3
Category:general -- posted at: 4:30am EDT

Doctor, Lawyer or failure - those were the 3 options David Meltzer's mother laid out for his future. After seeing his mother’s financial struggles, he picked a fourth - RICH. Straight out of the gate he was phenomenally successful, living the proverbial dream, until the walls came crashing down in 2008. He had lost his center. Lucky for him - his wife called him out. This shift had him reassess his values and shift his focus to 4 central principles: gratitude, forgiveness, accountability & inspiration. He realized that it’s all about attention to intention and the most important thing is to help others. His mission: make a lot of money to help a lot of people and have a lot of fun.

Direct download: 290_David_Meltzer_LIBSYN_mixdown_01.mp3
Category:general -- posted at: 4:30am EDT

Guest host Patrick Sweeney, the Fear Guru, is back for week 4. Now it's time to use neuroscience for peak performance. It doesn't matter if your career is on the line, or you're playing for the club tennis championship - choking is part of competition. It's your body's biological response to stress that can all too often derail you from your ultimate goal. Patrick explains the neuroscience behind why this happens and gives you several proven strategies you can put to work today to help use fear as fuel for your peak performance. #FearIsFuel


Learn More:
Patrick’s latest book at www.FearIsFuel.com
Patrick on Instagram @TheFearGuru
Spartan Up Podcast on Instagram @SpartanUpPodcast

Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform FREE because you listen to the Spartan Up podcast! Go to Learn.Spartan.com then click REDEEM in the top menu, enter the code PODCAST and create a new account.

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

CREDITS:
Producer – Marion Abrams
Host: Patrick Sweeney

© 2020 Spartan

Direct download: FEAR_4_REVISED_1.mp3
Category:general -- posted at: 4:30am EDT

The morning is one of the most important times of the day. It’s when we set our intentions, decide what tasks require our time and energy, and establish a foundation of perspective that will guide us throughout the next 12 hours. So doesn’t it make sense to treat this time with care? We think so. There are three things to keep in mind when your eyes open and you step out of that bed (on the right side that is!). First, what can you do for your body? How can you activate the physical parts of yourself that will be called upon during the day and awaken your body? Next, what do you plan to do for your brain? How will you activate a mindset that can hold for the entire day? And lastly, what is the best next step that you plan to take to move your decisions and responsibilities forward?

LESSONS:
Morning time is critical for you to set intentions for the day and start off on the right foot.
You have the ability to control your response to the day so begin my controlling your actions in the morning.
Keep these 3 areas in mind:
Body - plank pose, wall sits, stretching, burpees? How will you awaken your physical being in the morning?
Brain - journalling, favorite podcast, excerpt from a book? How will you awaken your mind?
Best Next Step - you’ve got a bunch of decisions that will need your attention so what is the best next step that you can take so ensure you are making the right choices?

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

© 2020 Spartan

Direct download: 79_SettingUpRoutine.mp3
Category:general -- posted at: 4:30am EDT

Being left behind at a young age by parents searching to create a better life might be what drove Raul Villacis to become a real estate millionaire… but with that success came new challenges. When life finally became comfortable, he lost his edge. Raul has covered a lot of ground. For him the solution starts with his unique morning ritual and the decision to live every day like a hunter. Those are the secret oil and sharpening stone that keep his razor-sharp edge.

 

What about balance? For Raul it’s a myth. In this interview, he explains to Spartan founder and CEO Joe De Sena how he integrates everything 100%, how he takes life 100 days at a time and why digging deep into emotional pain is so important! Want to win and bring it to the Next Level? You must be willing to make sacrifices! That's what you'll learn in today's episode of Spartan Up Podcast.

 

LESSONS

  1. Create a system for your life
  2. Build habits
  3. Be on the hunt- go out there and get it 
  4. Rituals is what creates who you are 
  5. Be willing to sacrifice to win 
  6. Live your life 100 days at a time 
  7. Adapt, adjust & execute 
  8. 100% integration into  everything you do 
  9. Find your edge 
  10. Find people that push you & hold you to a higher standard 
  11. Find motivation through the pain 

 

SpartanX Leadership is a one-day event where masters of industry meet to collaborate, connect, and learn resilience skills for optimal team performance.  https://www.spartanxleadership.com

 

LINKS

http://www.nextlevelexperience.com/edge

https://raultheedge.com



TIME STAMPS 

0:00 Joe introduces this episode with resharpening your edge  

2:00 Interview begins with creating a system for your life 

3:15 Entrepreneurs as modern day hunters 

3:45 How rituals create who you are 

5:00 The willingness to sacrifice to win 

6:30 The inner drive that lets you know you can do anything 

7:45 The morning ritual 

9:00 The power of visualizations & letting go 

10:00 Compartmentalizing your life into 100-day blocks 

11:00 Adapting, adjusting & executing 

12:15 The myth of balance vs. integration 

13:25 SpartanX Leadership break 

14:00 Interview continues with Next Level Experience 

16:30 Sharing deep emotions & finding your edge 

18:00 Having people that push you & hold you accountable 

19:50 Finding motivation through the pain 

20:45 Hitting the buttons of emotional pain

21:45 Joe recaps how Raul helps put the edge back into 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.

Host: Joe De Sena 

The Colonel, Dr. Johnny Waite & Sefra Alexandra are off sharpening their edge 

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 289_Raul_Villacis_MIX_LIBSYN.mp3
Category:general -- posted at: 4:30am EDT

Guest host Patrick Sweeney, the Fear Guru, is back for week 3. How can you own your day, every day? With a morning routine. In this episode Patrick shares the morning routine he’s optimized since learning some of the basics at the US Olympic training center when he was a world-class rower training for the Olympics in the single scull. His first step alone will help you sleep better, think clearer and actually live longer. He also gives you the science why his routine works – this isn’t bro science this is the latest cutting edge research put into daily practice.

Learn More:
Patrick’s latest book at www.FearIsFuel.com
Patrick on Instagram @TheFearGuru
Spartan Up Podcast on Instagram @SpartanUpPodcast

Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform FREE because you listen to the Spartan Up podcast! Go to Learn.Spartan.com then click REDEEM in the top menu, enter the code PODCAST and create a new account.

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


CREDITS:
Producer – Marion Abrams
Host: Patrick Sweeney

© 2020 Spartan

Direct download: FEAR_3_REVISED_2.mp3
Category:general -- posted at: 4:30am EDT

When you’ve got something big on the horizon that matters to you - a race, a presentation at work, a meeting with your boss - it’s important to go into it with a strategy in mind so that you can be as successful as possible. The Three C’s of Success are one way to enter into the arena of an experience with confidence, courage, and clarity. Each principle will give you that extra edge that you’re looking for as the nerves and insecurity begins to stir. LESSONS: Moving into something that matters to you with a strategy is always an important tactic to consider. Try these 3 C’s to Success: Confidence : Building confidence through a positive affirmation or mantra. Courage : Try to imagine you’ve completed the task and the primary gain that you will experience. That will help you have courage and not let fear hold you back. Clarity : Clearing your mind of those negative thoughts and insecurities is key. Imagine that they are clouds drifting by or cars zooming past on the highway. Don’t get too attached!

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

© 2020 Spartan

Direct download: 78_ThreeCs.mp3
Category:general -- posted at: 4:30am EDT

Jen Welter became the first female coach in the NFL. How do you achieve a goal when there is no roadmap? A commitment to greatness in each moment. “ if we can change football, we can change the world.” says Dr. Jen Welter.  She never listened to the doubts of others and at 5’ 2” went toe-to-toe on the field and got up after every tackle. She broke the glass for female athletes in this sport and as she said - breaking glass is contagious. Earning a Masters in Sports Psychology and PhD in Psychology, she has pioneered communications strategies that has her players leaning-in. Hips, wrap & drop the mic on this awesome episode.  

 

LESSONS

  1. Hips, wrap & drop 
  2. Step up to every challenge that is put in your way 
  3. Believe in yourself- it keeps you going 
  4. Don’t let dollars define you 
  5. Don’t listen to what others tell you you shouldn’t/ couldn’t do 
  6. When you're tackled in life- get back up! 
  7. Commit to being great in every moment 
  8. Diversity is strength: pure muscle to pure hustle 
  9. Unify your vision & goals
  10. Communication is a choice: lean-in 
  11. Own who you are- love your brand of crazy

 

SpartanX Leadership is a one-day event where masters of industry meet to collaborate, connect, and learn resiliency skills for optimal team performance.  https://www.spartanxleadership.com

 

LINKS

https://www.jenwelter.com

 

TIME STAMPS

0:00 Joe De Sena introduces this week’s episode about carving your own path 

1:15 Interview begins with Dr. Jen Welter- 1st female NFL coach

3:00 Learning her fathers mentality of how to face fear- playing rugby 

4:30 Hips, wrap & drop

6:00 Playing pro football for 15 years- stepping up to the challenge 

7:00 The strong belief that keeps you going- not letting dollars define you 

8:00 There’s no game a women cannot play 

9:00 People will always think an undefined path is crazy 

10:00 Going head to head with the males in training camp- shifting her destiny 

11:00 What you learn from getting tackled- scratching to get back up 

12:45 Catching the former Dallas Cowboys coaches attention

13:45 Learning about herself & being offered a coaching job  

14:35 Being drop-kicked to success 

16:00 Contacting the Cardinals & getting invited to OTAs 

18:00 SpartanX Leadership break 

18:30 Interview continues with committing to being great in every moment 

19:45 Diversity is strength- pure muscle to pure hustle 

23:00 Learning to communicate in a different way: lean-in 

24:00 Own who you are

25:30 Loving your brand of crazy 

26:50 Joe recaps this awesome interview & how to fill in the gaps 



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.

Host: Joe De Sena 

The Colonel, Dr. Johnny Waite & Sefra Alexandra are off at spring training 

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 288_Jen_Welter_PAUDIO.mp3
Category:general -- posted at: 4:30am EDT

Guest host Patrick Sweeney, the Fear Guru, is back for week 2.  Now that you know that the survival instinct is driven by the amygdala, our 2 million-year-old operating system and anytime we feel a threat it tries to take over, what can you do about it? Learn the two ways that we make decisions in life – the one that leads to shame, regret and failure, and the other way, the Spartan way, that leads to growth, happiness, success and fulfillment. To know when those critical decision points present themselves you’ve got to find out what your fear tells are – that’s what Patrick shows you in this episode. 

 

Learn More: 

Patrick’s latest book at www.FearIsFuel.com 

Patrick on Instagram @TheFearGuru

 

Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform free because you listen to the Spartan Up podcast! Go to Learn.Spartan.com and use the code PODCAST

 

CREDITS:

Producer – Marion Abrams

Host: Patrick Sweeney

 

© 2020 Spartan

Direct download: FEAR2_MIX_REV.mp3
Category:general -- posted at: 4:30am EDT

Host Dr. L says: Undoubtedly, you will be asked in your lifetime to give advice. This may come from a family member, a friend, a colleague, or perhaps even a stranger. What’s important to remember is that giving good advice isn’t always considering what you might do in that situation and then providing feedback. The best advice is actually given when you consider the source - who are you giving the advice to, what is their history, and what experiences in theif life might shape how they move forward? We need to drop our own ego when we are in an advice-giving position and really step in THEIR shoes. Not live in your own.

LESSONS:
Advice isn’t always easy to give because we are often projecting our own experience onto that which we provide.
Considering the source of who is requesting the advice and what might be a good step for them to take is considerably different than what might be what you would do.
Drop your ego, try to really put yourself in their shoes, and encourage accordingly.

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

© 2020 Spartan

Direct download: 77_GivingAdvice.mp3
Category:general -- posted at: 4:30am EDT

How do you go from being the worst kid on the team to a 2018 Olympic silver medalist and two time XGames Gold medalist? Freestyle skier Alex Ferreira tells Joe De Sena and Johnny Waite the secret: unfaltering dedication, relentless training, infinite repetitive practice and truly believing in yourself are the keys!  Alex walks us through how his visualization process, it includes running every turn and every second of his runs 100’s of times through his mind before he even puts his skis on. Alex takes us right to the start of his Olympic run, drops in, and takes us on a mental journey of those glorious Olympic runs. Everyone in the room was on the edge of their seats, we felt as if we were peering through his own goggles. You’ll feel the snow on your own skin!  

 

A truly humble, extraordinary and eloquent athlete, Alex believes that when you put in every single ounce of energy: love, heart, passion into what you’re doing and don’t leave a single thing on the table... that’s when you can sleep easy at night. Believe in what you are doing and Get It Done! 

 

LESSONS

  1. Believe in what your doing 
  2. Do the hard work and be positive 
  3. Be humble and when it’s time to compete be ruthless 
  4. Do right by yourself 
  5. Visualize successful outcomes
  6. 100x repetition is key 
  7. Your either ready or your not
  8. Don’t take anything to seriously or personally 
  9. Enjoy every second 
  10. Put EVERYTHING you’ve got into your goal 
  11. Train as if you were an Olympian
  12. Believe in yourself until the end!
  13. You learn more from failure than success 
  14. Once you start winning the politics go away 
  15. Read as much as you can 

 

LINKS

More information about USANA https://www.usana.com/

More about Alex https://alexferreiraski.com

Spartan EDGE

Go to learn.spartan.com and click REDEEM in the navigation then enter the code PODCAST for our special offer to Spartan Up podcast listeners.



TIME STAMPS

0:00 Joe introduces gold medalist Alex Ferreira 

1:50 Interview begins with Johnny and Alex 

2:30 The journey to become a professional halfpipe skier

4:15 It’s all about hard work and your mentality

5:15 Being humble and being ruthless 

6:15 Practicing: visualization and repetition 100’s of  times

7:45 Perfecting multiple tricks over many years to win the contest 

8:45 The moment at the gate when your either ready or not 

10:20 Eating, sleeping, training: doing everything he can to prepare 

11:11 Taking us step-by-step to the lead up to his Olympic run

13:00 Run one: everything comes down to this moment 

14:45 Run two 

15:55 Run three- flow state 

16:40 Putting it ALL on the table

16:55 USANA.com break

18:15 Joe jumps into the interview 

19:30 Learning more from failure than success 

21:20 Once you start winning all the politics go away 

23:00 Filling his intellectual capacity 

25:00 Hot & cold therapy 

26:30 Who you are is what you eat 

28:55 Joe debriefs what he learned from Alex



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.

Host: Joe De Sena, Dr. Johnny Waite and Sefra Alexandra 

The Colonel is off on a winter expedition 

 

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 287_alex_ferreira_01_PUBLISH.mp3
Category:general -- posted at: 4:30am EDT

Guest host Patrick Sweeney, the Fear Guru, answers the questions: are you hardwired to respond to threats with a fight, flight or freeze reaction? How does that survival instinct affect your decision-making and happiness? In this introductory episode, you’ll find out what the amygdala (a MIG da la) is and how it impacts our life. You’ll also find out if we a courage center to counter-act that fear center and if so how we can access it. This is the first in a series of four mini Spartan Up podcast episodes exploring fear.

 

Learn More: 

Patrick’s latest book at www.FearIsFuel.com 

Patrick on Instagram @TheFearGuru

 

Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform free because you listen to the Spartan Up podcast! Go to Learn.Spartan.com and use the code PODCAST

 

CREDITS:

Producer – Marion Abrams

Host: Patrick Sweeney

 

© 2020 Spartan

Direct download: FEAR1_MIX.mp3
Category:general -- posted at: 4:30am EDT

Like many of the concepts we discuss on Spartan MIND, self-doubt is one that we can all relate to because we ALL have elements of self-doubt. Some of us struggle with more self-doubt than others but we can all use similar strategies to work through the self-doubt. Implementing an internal dialogue that observes where the self-doubt may be coming from can be a useful tactic. Evaluating the intensity of the self-doubt and knowing that, to some degree, we all experience a little can also give you some perspective.

LESSONS: Self-doubt is part of the human experience. Building resilience to self-doubt is your best weapon. Try asking yourself, “Where is this self-doubt coming from” to help you gain more self-awareness. Work on reality testing to help you close the gap on how you feel vs. reality. Use positive affirmations and optimism to assist in moving you through it. 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 © 2020 Spartan

Direct download: 76_Battling_Self_Doubt.mp3
Category:general -- posted at: 4:30am EDT

Melissa Hartwig Urban created the WHOLE30. What you may not know is the story behind it. At a young age Melissa experienced trauma that later fueled an addiction to drugs. Later she found sobriety but replaced her addiction with a craving for fitness. When challenged by a friend to experiment with a 30-day clean diet, she realized she had a complicated relationship with food. Soon after, the WHOLE30 was created. Her journey is one of self-reflection and she shares her story with a refreshing frankness. Her observations on food dispels myths around dieting and utilizes the concepts of elimination to truly become whole and find the best version of yourself.

LESSONS
Adopt a growth mindset
Be in healthy relationship with your food
Observe how food groups affect your body
Shame grows in the dark- speak your trauma
Individualize your own treatment plan
Recognize the emotional relationship with eating
Find what works for you

LINKS
This episode was brought to you by TrueForm Runner. Visit www.trueformrunner.com/spartan and use the code SPARTAN10 to save 10%

https://whole30.com/about/

TIME STAMPS
0:00 Sefra, Dr. L, Dr. Johnny & Col. Nye introduce this week’s guest
1:00 TRUEFORMRUNNER.COM/SPARTAN intro
1:30 Interview begins with Melissa & Joe
2:40 Dealing with sexual abuse at an early age
4:00 Turning to drugs as a way to deal with trauma
6:00 Deciding to choose a different path
8:00 Changing everything in her life
9:00 Adopting a growth mindset
10:10 TRUEFORMRUNNER.COM/SPARTAN break
11:30 Interview continues with getting fit
12:45 Starting the first 30 day diet
14:00 How she was using food the same way as drugs
16:00 Eliminating food then reintroducing it back to your diet
17:40 First group Whole30 and writing her first book
19:00 Processing trauma effectively
21:33 Johnny, Dr. L, Col. Nye & Sefra Alexandra discuss their takeaways
29:00 TRUEFORMRUNNER.COM/SPARTAN close

 


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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Host: Joe De Sena, Dr. Johnny Waite, Col. Nye, Sefra Alexandra and guest host Dr. Lara Pence


Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2020 Spartan

Direct download: 286_Melissa_Hartwig_Urban_FULL_01.mp3
Category:general -- posted at: 4:30am EDT

Dr. L says: Keeping yourself accountable is a skill that many people often have to practice and refine over time. There are a few steps that you can take to ensure that you hold yourself accountable. Remember first and foremost to set realistic goals for yourself. Yes, they can be lofty and seemingly difficult but let’s not make impossible goals. Setting reminders for yourself can be a useful and simple way to ensure that are consistently checking in with yourself. Also, asking yourself why your goal is there in the first place can help reveal why accountability may not come so easily. We are less likely to hold ourselves accountable if the goal is not intrinsically motivating. And finally, rope in some support. Accountability doesn’t mean doing it all on your own. Calling up your friends to be your army of support can be incredibly useful.

LESSONS:
Holding yourself accountable is a skill that needs practice and refinement.
Do these four things to aid in building this muscle:
Set realistic goals.
Set reminders to check in with yourself.
Ensure that the goal is coming from YOU - not an external factor.
Rope in your support team for help.


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

© 2020 Spartan

Direct download: 75_KeepAccountable.mp3
Category:general -- posted at: 4:30am EDT

Jeff Vernon learned grit and perseverance as a kid in the family business. Those lessons carried him through a series of entrepreneurial successes and brought him where he is today - disrupting the fitness industry with a treadmill that makes you work harder and run better.   In the sport of OCR or Crossfit coaches work on perfecting a series of skills training, but overlook proper running form. As humans understanding our gait and how to properly propel ourselves is imperative! Not only to prevent injury but to improve performance! As Joe De Sena says, “performance always wins.” Whether you’re pruning grapevines in snowy blizzards in upstate New York or disrupting an industry of millions - one thing is clear - you have to hammer through all the obstacles and just keep treading on. 

 

LESSONS

  1. Nothing is achieved without hard work 
  2. Hammer through the obstacles
  3. Perfect practice makes perfect
  4. Be aware of opportunities you chance upon 
  5. Learn how to run properly to avoid injury
  6. Being a disrupter takes fortitude 
  7. Success is never a straight line- it’s bumpy 
  8. Adapt & overcome 
  9. Improve pace, speed, distance & time 

 

LINKS

www.TRUEFORMRUNNER.COM/SPARTAN

use the code SPARTAN10 to save 10%



The Whiteboard Project

LL24H Podcast with Brian “Tosh” Chontosh 

 



TIME STAMPS

0:00 Joe introduces Jeff’s interview 

1:45 Interview begins on the treadmill 

2:45 The 24 hour shipping container challenge: LL24H 

4:35 Isiah Vidal jumps in at last minute to support The Whiteboard Project

6:30 Creating a running program with SGX

7:30 Tending a vineyard in western New York

9:00 Mitigating challenges of mother nature

11:00 Learning repeatability, scalability & best practices

13:20 Running a vineyard in Connecticut 

15:00 The treadmill as a tool for training proper form

17:20 Helping people walk & run better 

18:30 Disrupting the industry 

20:00 Dealing with lawsuits & challenges 

21:30: Takeaways 

23:25 Pay attention to opportunities 

24:40 Prevent injury by practising proper running techniques 

26:00 Success is not a straight line 

27:15 Skills acquisition can be intuitive with the right tools

29:00 Performance always wins

30:34 Joe debriefs lessons learned & running in his garage 



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.

Host: Joe De Sena 

Dr. Johnny Waite, Col. Nye & Sefra Alexandra are off finding their TRUEFORM 

 

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 285_JEFF_VERNON_FULL_1_01.mp3
Category:general -- posted at: 4:30am EDT

Dr. L says: Life is short. It’s important to get the most out of life that you can and dive into all the adventure and awesomeness that sits at your feet. AND it’s critical that along the way we are weaving in a layer of compassion when things don’t go our way. When we fail, fall short of our goals, or come up short against our expectations, yes, learn from that but also make sure that you are bringing in some humor and not weighing yourself down with criticism.

LESSONS: Weave self-compassion into various endeavors to ensure that you remain afloat. Make sure that you use humor to your advantage and don’t take life so seriously. Cut yourself some slack sometimes!

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 © 2020 Spartan

Direct download: 74_GiveYourselfCompassion.mp3
Category:general -- posted at: 4:30am EDT

Kara Goucher is a true legend of the running world, from competing in the 2008 and 2012 Olympic Games, to a bronze medal at the 2007 World Athletics Cross Country Championships (formerly IAAF), to the women’s fastest-ever half marathon, and third overall at the 2009 Boston Marathon! In this interview she discusses the importance of being vulnerable, challenging yourself, leaning into things that make you feel anxious and how much you can learn from something you’re not good at. Kara Goucher also talks about aging, transitioning as an elite athlete, and entering the new exhilarating realm of trail running. Try to keep pace with this awesome woman and a great interview! 





LESSONS 

  1. Find out how good you can get 
  2. Be ready to pounce
  3. Appreciate each experience 
  4. Be vulnerable and challenge yourself
  5. Never be too afraid to try
  6. Lean into things that make you anxious 
  7. It’s good when your not good 
  8. Not winning doesn’t mean it isn’t worth doing
  9. Don’t be afraid to age
  10. Do scary things
  11. Try a trail run! 

 

LINKS

http://www.karagoucher.com

https://www.spartan.com/en/trail

 

This episode was brought to you by TrueForm Runner. Visit www.TRUEFORMRUNNER.COM/SPARTAN and use the code SPARTAN10 to save 10% 



The Spartan World Media Fest was made possible by ATP Science 



TIME STAMPS 

0:00 Johnny and Joe De Sena introduce Olympian Kara 

1:05 TRUEFORMRUNNER.COM/SPARTAN special offer 

1:40 Interview begins with Dr. L and Kara Goucher 

2:15 Starting running with her grandfather 

3:30 Why she fell in love with running 

4:45 Running as a profession 

5:30 Finding out how good she could get 

6:30 Going through the transition 

7:30 Finding something new, fun and scary 

8:30 Appreciating each experience- the nuance of the trail

9:45 Getting to the podium and finishing what you start 

10:55 Shifting her athletic identity 

12:00 TRUEFORMRUNNER.COM/SPARTAN break

13:45 Interview continues with how we challenge ourselves

15:00 Challenging yourself and being vulnerable 

16:30 The athletic journey as you get older away from the Olympics

18:00 Product versus process

19:00 Good to not be good- being humble and having humility 

20:30 Three lessons of wisdom

22:15 Johnny and Joe De Sena debrief this great discussion 

27:27 TRUEFORMRUNNER.COM/SPARTAN close



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP:

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

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena, Dr. Johnny Waite and guest Dr. Lara Pence 

Col. Nye & Sefra Alexandra are off on winter sojourn  

 

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

 

© 2020 Spartan

Direct download: 284_Kara_Goucher_FULL_01.mp3
Category:general -- posted at: 4:30am EDT

Dr. L says: It’s important that you are consistently and frequently checking in with yourself, and there are a couple of different areas, in particular, that might need attention. First, checking in with your own emotions is key because in order for you to make the next right choice you need to understand how you are feeling. Second, checking in with how you are feeling about your relationships is important. What are the ways that you feel either connected or disconnected? And lastly, checking in with your own momentum in life - how do you feel about the speed and course of where your life is going? Once you start doing consistent check-ins around these three areas you can make more intentional choices in order to get your needs met and remain grounded. 

 

LESSONS: 

  • Checking in with yourself on a consistent basis is important for your mind.
  • Ask yourself, how am I feeling emotionally right now? Make sure you give yourself permission to be honest with your current feelings. 
  • Next, am I feeling connected with others?
  • And lastly, how do I feel about the momentum of my life - the course and path that I am currently on? 



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2019 Spartan

Direct download: 73_CheckingInWithMind.mp3
Category:general -- posted at: 4:30am EDT

Mike Bledsoe walked away from the success he earned in the fitness industry as part of Barbell Shrugged to look inward. He is now focused on how mindset influences your performance. By looking at language and how you view your own story, new revelations in your mental and emotional patterning can be revealed. What causes deep underlying pain in your body? It may actually be attributed to unresolved trauma from your past. In this interview, we discuss the benefits of breathing and the importance of being able to be patient and wait to achieve what you are aiming for.

LESSONS
Start with language
You can’t unknow
Injuries may originate from an emotional trauma
Fight, flight or freeze
Focus on your breathing
Deal with your past
Trust the process
You need space to be creative and change
Learn to be patient and wait
Impact with effective action
Understand your story and identity
BREATH
Look at your story

LINKS
https://thebledsoeshow.com
https://www.thestrongcoach.com
https://www.enlifted.me
Mike Bledsoe on Instagram https://www.instagram.com/mike_bledsoe


This episode was brought to you by TrueForm Runner. Visit www.TRUEFORMRUNNER.COM/SPARTAN and use the code SPARTAN10 to save 10%
The Spartan World Media Fest was made possible by ATP Science

TIME STAMPS
0:00 Dr. Johnny & Joe De Sena introduce the guy who inspired our podcast
2:00 TRUEFORMRUNNER.COM/SPARTAN intro
2:30 Interview begins with Sefra and Mike
3:10 Mindset training in regards to language, emotional and spiritual development
4:10 Choosing your own path and overcoming setbacks through a lot of work
5:45 How previous life experiences influence your health and embodied pain
7:30 Injuries and how they relate to emotional trauma
8:30 Fight, Flight or Freeze
9:30 The key is in breathing
10:30 Are we avoiding feelings?
11:45 TRUEFORMRUNNER.COM/SPARTAN break
13:05 The interview continues with emotional work
14:05 Living your on auto-pilot and not dealing with your past
15:25 Working on patience and having trust
16:45 Learning to wait
19:30 What is effective action?
21:10 Understand language, story and identity
22:40 Breathing & looking at your story
24:24 Joe De Sena & Dr. Johnny discuss Mike’s interview
32:30 TRUEFORMRUNNER.COM/SPARTAN close

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Dr. Johnny Waite & Sefra Alexandra
Col. Nye is off on a bike expedition

Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2020 Spartan

Direct download: 283_MIKE_BLEDSOE_FULL_LIBSYN.mp3
Category:general -- posted at: 4:30am EDT

Spartan Up co-host Dr. L says: Often, we look outside of ourselves for motivation and inspiration, but if we dig deep enough we typically have everything we need inside of ourselves to make changes and live the kind of life that we are looking for. We must become the hero in our own story - not wait for someone else to step into that role. In order to do so, it’s important to identify a few things, including who the villains are in your story, the ones who become barriers to you getting what you want. Also think about which characteristics are going to move you forward - what strengths do you own already that can help guide you down the path. And lastly, what about your guides? Those individuals that will support your ideas and push you to execute.

LESSONS:

Become the hero in your own life rather than wait for someone else to take on the role. Who are the villains? Who or what becomes a barrier in your story? Which individual characteristics and strengths help move you forward? Who are your guides, the people who will support your journey? And lastly, what does the end look like?

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

© 2020 Spartan

Direct download: 72_HeroInStory.mp3
Category:general -- posted at: 4:30am EDT

What’s the one thing we could do to improve the future? Raise better young people. Facilitate better parenting. Our country faces an epidemic of “fatherlessness.” Whether due to a father figure not physically being in the picture or mentally being distant - it is a massive obstacle that Justin Batt has been working to overcome with Daddy Saturdays. It’s not just for dad’s and not just on Saturdays, his book and his programs create a paradigm shift about how we look at our free time, how we engage with our children and what being an intentional parent really looks like. As he says, let’s all raise good kids that become great adults!

Joe De Sena introduces this episode, and at the end of the interview, he talks about what he learned from Justin with co-host Sefra the Seedhuntress. Our co-host Johnny Waite sat down with Justin at the Spartan World Media Fest event by ATP Science.


LESSONS
Raise good kids that become great adults
Be intentional with your plans
Engage with your kids
More is caught than taught
Model what you want to see in your kids
Calendar everything
Take the time to really know your kids
Learn through observation
Be curators and content creators
Create a system to file your ideas
Don’t be a hero be a guide to your kids


LINKS
Daddy Saturday

This episode is brought to you by SPARTANXLEADERSHIP.COM

TIME STAMPS
0:00 Joe + Sefra introduce this weeks guest
1:15 SPARTANXLEADERSHIP.COM intro
1:30 Interview begins with Dr. Johnny + Justin
2:00 working to end the “fatherlessness” epidemic
3:45 Intentionally planning your weekends with your kids
5:00 “Far more is caught than taught”
6:15 Mission , vision, values, goal setting & calendaring
7:30 A movement takes hold
8:45 Being a great father and helping others to do the same
10:00 Taking the time to really get to know your kids
11:45 Th mindset of being an intentional father everyday
12:50 SPARTANXLEADERSHIP.COM break
14:30 Building a community & platform while maintaining balance between work + life
16:15 Shifting to a paradigm of curation & content creation with tech
17:20 It’s a platform for single moms as well
18:30 The Daddy Saturday Foundation
19:50 Community coaches
22:50 “Wine” ideas- letting concepts percolate
24:30 How to get involved
26:00 ‘move toward’ your child
27:35 Don't be a hero to your kids be a guide
28:50 Bring other guides in to support kids passions
29:40 Joe & Sefra discuss Justin’s philosophy
34:30 SPARTANXLEADERSHIP.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, Dr. Johnny Waite & Sefra Alexandra
Col. Nye is off on “Grandaddy Saturday” ;)

Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 282_Justin_Batt_FULL_MIX.mp3
Category:general -- posted at: 4:30am EDT

Dr. L, Spartan's chief Mind doc, says: This is the time of year when many of us dive quickly into the pool of New Year’s Resolutions. Whether you like the word resolution or not, it’s helpful to take stock of what you want out of the next 12 months to come - or even just the next month itself. Setting goals can be an important part of moving towards that which you want and it’s also important to keep a few things in mind, like being realistic and using your support system around you. Have a wonderful holiday and here’s to great things in 2020!

LESSONS:
Set realistic goals. Be honest with yourself about where you are in your own process and set a goal that is achievable.
Rope in your support system so that you have someone or some people to be accountable to, and make your goal public.
Remember that during this time of year, you’ve got everything you need inside of you to make the changes you’re looking for.

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

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

CREDITS:

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

© 2019 Spartan

Direct download: 71_New_Years_Resolutions.mp3
Category:general -- posted at: 4:30am EDT

1