Spartan Up! - A Spartan Race for the Mind!

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 EST

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 EST

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 EST

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 EST

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 EST

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 EST

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 EST

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 EST

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 EST

1