Spartan Up! - A Spartan Race for the Mind!

Have you ever found yourself being busy yet not productive? In a day and age where too many people are over inundated due to having too much information and too many options, we are afraid to just do the work!

LESSONS:

Instead of thinking you need to “get ready” for something, why not just get started!
Organization is crucial for success
Cook your lunch and dinner for the week ahead by cooking in quantity and organizing the refrigerator
Organize the week ahead on Sunday night.
Don’t react to things in the moment. Instead, block out your schedule so you are disciplined with the work you need to get done


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: 40_SPARTAN_WAY_Readiness.mp3
Category:general -- posted at: 4:30am EST

We can only store and attend to so many things at any given time. Our mental energy actually has a limit. Because of this we need to be intentional on where we invest our mental energy and take inventory on what is occupying space in our mind. If we are more curious and intentional around where we are investing mental energy, we can adjust time spent so that very little time gets wasted. A simple exercise of evaluating your seven most filled areas can aid in getting you to where you truly want to be.

LESSONS:
Your mental energy is limited to being intentional with where you spend it can help create a more engaging life and leave you feeling more productive.
Try this simple activity to get your mental energy aligned with your intentions:
Make a pie chart and write down the 7 areas that take up most of the space in your head on a daily basis.
Identify what percentage each area takes up. For example, family may take up 10%, while work takes up 40%, and training 15%, and so on.
Ask yourself: Is this where I want it to be?
Finish with: What changes can I make to get it where I want to 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

© 2019 Spartan

Direct download: 42_EVALUATING_YOUR_MENTAL_ENERGY.mp3
Category:general -- posted at: 4:30am EST

Nicole Alexander, Major, U.S. Army Special Operations & PROMOTE Co-Founder, was born with grit and determination. As a young girl she always wanted to be doing as much as possible, which led her into the rigors of a “company” of ballerinas. In college she found rowing and pushed herself to the limits, inspired to “find her swing!” Joining the army and then Special Operations she utilized rigorous dedication and discipline to lead groups through unimaginably difficult situations. Now she and Joe discuss the importance of mentorship and working out till you throw up- enjoy!

LESSONS
Find your swing (rhythm) and who/ what inspires you
Work hard with determination- there’s no way around it!
Realize “you get to do” these things & that’s a privilege
Do it till you throw-up
Mentorship is key

LINKS
www.promoteleadership.org
www.goarmysof.com

This episode of Spartan Up! is brought to you by Gone Rogue High Protein Chips. 17 grams of protein in one crunchy ounce, and less than 2 carbs. Made from fresh, never frozen chicken, then baked to a crunch and seasoned with bold spices. Take the better way to protein with Gone Rogue High Protein Chips. Visit Amazon.com or goneroguesnacks.com and enter promo code Spartan 25 for 25% off.


TIME STAMPS
0:00 Colonel Nye introduces Major Nicole Alexander
0:55 Gone Rogue | promo code: SPARTAN25
1:17 Joe & Nicole Alexander begin with ballet
3:45 a mother’s influence to always do more
5:30 Do you want to be an national champion?
8:55 Joining the army- deployed as a combat engineer
11:00 Joining Special Operations
12:30 Gone Rogue | promo code: SPARTAN25
14:00 Joe & Nicole return from rowing
19:30 PROMOTE - leadership development | mentorship | inclusion & diversity
21:30 Joe, Ret. Colonel Nye, Guest Host Ret. CSM Frank Grippe & Sefra Alexandra discuss the interview
27:45 Gone Rogue | promo code: SPARTAN25


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, Col. Nye & Guest Host Ret. CSM Frank Grippe
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 249_SUP_EDIT_Nicole_Alexander_FULL_01.mp3
Category:general -- posted at: 4:30am EST

We tend to all be able to appreciate what ‘leaving something better than you found it’ means in a physical sense. Picking up after yourself, picking up trash off the ground, leaving the surroundings a little nicer than when you arrived.

Now, the mark of really appreciating this is how you apply this to relationships, feelings, and some of the less observable, measurable imports in life/community.

And the great stretch exercise is how you apply it to yourself each and every day.


LESSONS:
Do one thing in every situation to leave your physical environment just a little better than when you arrive
Do one thing in every situation to leave a stranger or friend just a little better off than you found them
Don’t forget about yourself - one thing each and every day to improve you
It doesn’t matter how small or trivial, sometimes the most trite can have the greatest impetus for growth


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

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

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Direct download: STAND_013_leave_it_better_FULL_01.mp3
Category:general -- posted at: 4:30am EST

Allium vegetables – like onions, garlic, leeks and shallots – have a host of health benefits, including possible reductions in the rates of some cancers. Two of the most commonly used of these veggies – onions and garlic – are also the most pungent; sometimes too pungent.

But despite some drawbacks, they are minor compared to the variety of health benefits that these veggies can bring.

WHAT WE TALK ABOUT

Let’s start with garlic.

This vegetable has been a part of great, tasty dishes for hundreds of years. It’s also been used as a home remedy for colds with some recent studies suggesting that people taking garlic supplements have a reduced rate of catching colds compared to people who didn’t.

And there are some even more serious conditions that garlic can help with. It’s been shown to reduce both blood pressure and total cholesterol. And for people with diabetes, garlic supplements over a few months have reduced their fasting blood glucose levels. All pretty impressive.

Next, let’s move to onions that have their own particular benefits.

Like apples, onions contain a flavonoid that’s a great antioxidant: quercetin. This flavonoid can contribute to reductions in atherosclerosis and coronary heart disease! And although quercetin is available in other foods, it’s absorbed much faster into the bloodstream if it’s consumed through onions! Another way that onions help against cardiovascular-related problems is that they can inhibit or reduce platelet aggregation, which can lead to blood clots.

One thing that people don’t like about onions is what happens when you cut them for cooking – your eyes start to tear up. While you’re cutting through an onion, organosulfur compounds are created. These may be part of the process contributing to tearing up, but they also have anti-inflammatory and anti-allergic properties that are very beneficial. (And don’t peel too much of the onion – most of the best stuff is in the outer layers.)

Two things to remember about onions that may encourage you to eat them more: cooked onions can be sweet, without the lachrymose edge (this is the sulfur based compound that makes us tear up). Also, if you put your onions in the fridge an hour before you cut them, the onions release less of the gas that irritates the eyes.

Onions and garlic might be unusually dramatic in the way they can take over a room with their odors and gases released through cooking. But with the right approaches, they not only add zest to your meals, but they also add truly healthy ingredients to your body’s daily food intake. Despite the smell, give these valuable veggies a try!


LINKS & RESOURCES:

Julia Calderone, “The Health Benefits of Garlic,” Consumer Reports, April 19, 2019, https://www.consumerreports.org/diet-nutrition/the-health-benefits-of-garlic/, accessed March 2019.

John Murphy, “Stinky foods that offer health benefits,” MDLinx, March 5 2019, https://www.mdlinx.com/internal-medicine/article/3512?utm_source=in-house&utm_medium=message&utm_campaign=stinkyfoods-mar6, accessed March 2019.

Ravi Varshney and Matthew J. Budoff. "Garlic and heart disease," The Journal of nutrition 146.2 (2016): 416S-421S, https://academic.oup.com/jn/article/146/2/416S/4584712, accessed March 2019.

Xin Wu, et al. , "Allium vegetables are associated with reduced risk of colorectal cancer: A hospital‐based matched case‐control study in China," Asia‐Pacific Journal of Clinical Oncology (2019), https://onlinelibrary.wiley.com/doi/epdf/10.1111/ajco.13133?referrer_access_token=T1wZjp4SnJ27mEvQVVCUgota6bR2k8jH0KrdpFOxC65yG96s1j467S1GYqbcerbdLy5upo7MH8H6uhbXA8weCU1KS-oKV4V1XboqoqWd7JEuB5LOcU5QbW1ULdCeyrF7Ws3--oLbuMx0TXLQvuHD2Q%3D%3D, accessed March 2019.


Follow Nada on Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 28_Spartan_HEALTH_StinkyFood.mp3
Category:general -- posted at: 4:30am EST

On this episode, Kevin talks talk with Amber Klein. Amber is a well spoken, well known & passionate high energy Spartan Ambassador for the Spartan Race brand. She truly believes in our mission & has the passion, and race experience, to back it up.

TAKE AWAY POINTS:
You CAN really do more than you think!
Promote & support what you believe in
Keep your training fun
Anyone can do a Spartan Race!


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

FOLLOW SPARTAN UP AND KEVIN G
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/
Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

 

© 2019 Spartan

Direct download: SPARTAN_ATHLETE_Amber_Klein.mp3
Category:general -- posted at: 4:30am EST

Have you ever talked yourself out of an opportunity for no reason at all? Excuses for no reason at all? Self sabotaging yourself before you’ve even put your feet on the floor is a great recipe for frustration and never getting out of your own way.


LESSONS:

If you’re nervous about doing something, perhaps this means this is an opportunity you SHOULD take
Are you answering the knocks on the door? Those thundering knocks are opportunity, waiting for you to answer the door and say YES!
Discomfort and nervous energy will go away once you start experiencing the benefits of facing the very things you are afraid of.


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

Producer – Marion Abrams, Madmotion, llc.
Host & Show Notes: Zach Even - Esh
Editor - Heather Knox
© 2019 Spartan

Direct download: EP39_SPARTAN_WAY.mp3
Category:general -- posted at: 4:30am EST

Insecurities are just obstacles. Painful, yes. Unfortunate, indeed. Debilitating? Don’t have to be.
An insecurity doesn’t have to be a barrier to the things that you want but if you don’t use the right tools and focus on overcoming your insecurities they can absolutely become 10 foot walls that are difficult to get over. It’s important to be active in challenging your insecurities through various actions that can work to eventually overcome them.

LESSONS:
We all have insecurities but we need to be intentional around how we address and work through them so that they don’t become barriers to the things that we want in life.
Try the following tactics to help you overcome your insecurities:
Say THANK YOU. Don’t provide disclaimers or discount the positive feedback someone sends your way. Say THANK YOU and receive.
Challenge your insecurities with positive affirmations. Integrate positive affirmations or uplifting mantras to help challenge what’s bringing you down.
Focus first on the good things. Try to look at what went well first so that your insecurities don’t have a head start.
Shift perspective on your experience. Try to use a different lens to help you move away from always noticing the insecurity or letting that lead the way.


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: 41_OVERCOMING_INSECURITY.mp3
Category:general -- posted at: 4:30am EST

One of the most recognized faces of daytime TV, Mara speaks with Joe De Sena in this interview about the perspective gained during her childhood growing up outside the country, her perennial struggle with being overweight and the magic of serendipity. Her goal is to end all abusive relationships, including with food. Join us this week as we explore discipline as a key to sustaining wellness.


LESSONS
Find what feels intrinsic to you
Travel to gain perspective
Design & organize your tools to fit your needs
Make a list of your “undoings”
End “abusive” food relationships
Cleanup your diet to be successful
It’s may not be simple but discipline is doing it whether you want to or not
Use the scale as a tool

LINKS
https://www.marascampo.com

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

0:00 Joe, Sefra, the Col & Dr. Johnny introduce Mara’s episode
1:50 Tiger Balm Active Intro
2:14 Interview begins| growing up in Somalia
3:30 Growing up overseas
5:00 Gaining perspective
7:20 Going into Broadcast Journalism
9:30 Serendipity on the job hunt
11:00 Pioneering the “backpack” model of digital journalism
12:40 Navigating to new stories
14:15 It takes a village for TV production
14:50 Tiger Balm Active break
15:55 Interview returns “more focused”
17:00 “Health is relative”
18:00 What is your undoing
18:45 Having a food funeral
20:15 Cleaning up your diet
22:00 The hard times & a food cult
23:45 Filling the time with healthy endeavors
27:14 The panel discusses the interview
30:50 Tiger Balm Active 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

© 2019 Spartan

Direct download: 248_UP_EDIT_Mara_Schiavocampo_FULL_01.mp3
Category:general -- posted at: 4:30am EST

I understand the value of a resume and what it’s intended for.

But, we all know the resume game and some of us even have a professional writer “polish” it up. So what is the real value? Also, a resume is simply a collection of yesterday’s events.

With a resume mindset about life we become static and superficial. Let others keep record of your accomplishments and use that saved energy to keep doing new and exciting things. Otherwise, we tend to default to doing the same things over and over. I prefer a growth mindset.

 

 

LESSONS:
Stop living your resume, start living today

 

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

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

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Direct download: STAND_012_comfort_FULL.mp3
Category:general -- posted at: 4:30am EST

Imagine you’re in a supermarket and you want something healthy to drink, but you want something tasty, too. Many people might think – and with some good reason – that a naturally flavored drink like grape juice or orange juice would provide a beverage that’s refreshing and good for you.

But with the choices available to consumers in most supermarkets, they would be wrong. Why?

 

There are two assumptions many people make about their choices at the market based on labeling. 1) That a “natural” choice is always a healthy choice and 2) that the guidelines and advice given on food labels are straightforward and relatively transparent. They aren’t necessarily right.

If you’re concerned about eating healthy but you’re not sure how best to do it, get in the habit of reading food labels … and you need to know how to read them, too. (check part 1 for more info.)

If you wanted orange juice as a healthy way to quench your thirst, there are some reasons to opt for water instead. Why is that? Too much sugar is bad for you and processed foods are full of them. But some foods that advertise as “natural” foods are, too. A typical 8-ounce glass of pure orange juice can have around 21 grams of sugar, which is more than half the 36 grams recommended for men and only 25 grams for women. You may have read the packaging to be doubly sure and noticed that nothing was added to the juice. That made it look like it was “healthy” and “natural” which in moderation it can be but there’s almost an entire daily dose of sugar for women in a single 8 ounce glass.

You have to know how to read your food labels to avoid fooling yourself

There are plenty of other ways that food labels can undercount, deflect or underemphasize the potential unhealthy ingredients or components that go into food and food products. Here are some tips to avoid some unhealthy traps:

Nutrition information is based on a 2,000 calorie diet. Your particular healthy calorie intake may vary significantly.

Fats can also sneak into food labels in some interesting ways.
Looking out for artificial fats (like trans-fats) and added sugars is only part of the healthy reading you need to do. If you’re eating things that don’t list a lot of beneficial nutrients (like iron, fiber, and vitamins) you might be consuming a lot of empty calories.
Beware of sneaky trans-fats. If the label says “0 grams of trans fat” but also lists “partially hydrogenated oil,” that means there is less than .5 grams of trans fat – not a lot, but it’s there.

In today’s confusing food environment, you need to be educated to stay healthy. One of the best ways to do that is to learn about food labels.

 

KEY TERMS & IDEAS:

Nutrition information on food labels is based on a 2,000 calorie diet. When you’re assessing the information on food labels, remember to take into account the daily calorie intake that is healthy for your body’s needs, which may be more or less than 2,000.

Just because something is “natural” does not mean that it is automatically good for you. Fruit juices, for instance, are full of sugar and drinking a lot of juice could raise your sugar intake to very unhealthy levels.

Trans fats. “There are two broad types of trans fats found in foods: naturally-occurring and artificial trans fats. Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) may contain small quantities of these fats. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.
The primary dietary source for trans fats in processed food is “partially hydrogenated oils." Look for them on the ingredient list on food packages. In November 2013, the U.S. Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food.”

 

LINKS & RESOURCES:

Durish Mozaffarian and Diyi Shangguan, “Do food and menu nutrition labels influence consumer or industry behavior?” STAT, February 19, 2019, https://www.statnews.com/2019/02/19/food-menu-nutrition-labels-influence-behavior/, accessed March 2019.

“The best and worst things you can do for your heart,” MDLinx, February 25, 2019, https://www.mdlinx.com/internal-medicine/top-medical-news/article/2019/02/25/7558495/?utm_source=in-house&utm_medium=message&utm_campaign=heart-feb26, accessed March 2019.

“Trans Fat,” heart.org, March 23, 2017, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat, accessed March 2019.

“Understanding food nutrition labels,” heart.org, March 6, 2018, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels, accessed March 2019.


Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

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.
Writer and Host: Nada Milosavljevic MD, JD

Direct download: 27_Spartan_HEALTH_FoodLabelsPart2.mp3
Category:general -- posted at: 4:30am EST

Spartan Pro Team member Nicole Mericle came into OCR from a running and bouldering background and was able to make an almost immediate impact. She is widely considered the best female OCR “short course” athlete in the world, winning multiple championships.


LESSONS:

One can become a great obstacle racer even when obstacles aren’t your initial strong suit.
Indoor climbing gyms are phenomenal for obstacle race training.
With climbing, just get started. Learn the basic holds and moves.
Repetition is your best friend.
How she schedules both runs and climbs.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Nicole Mericle on Instagram: https://www.instagram.com/nickeldm/

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Jeff Marier (@ocrvideo)
Editing: Heather Knox

© 2019 Spartan

Direct download: SPARTAN_ATHLETE_NicoleMericle.mp3
Category:general -- posted at: 4:30am EST

Do you know your worth or do you let others determine your value? Sometimes you need to say no in the short term so you can yes to something bigger in the long term. In a world where so much is free or discounted, don’t feel like you need to do what everyone else is doing.


LESSONS:

Don’t let labels determine what you do and who you become.
True Spartans are ready & willing to turn obstacles into opportunities
Decide what you want to achieve and take action towards achieving those goals.
Say NO to the small opportunities and labels that are holding you back!


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: 38_SPARTAN_WAY.mp3
Category:general -- posted at: 4:30am EST

We are human. We are fallible. And sometimes that means that lies slip from our tongue.
We all do it or have done it but it’s important to understand how pervasive lying can impact you. In the beginning lying may make you uncomfortable but the more that you lie, the more your brain accommodates to this discomfort and soon enough it’s not uncomfortable anymore. This is when it starts to get tricky because when lying becomes habitual and you lie more often, you begin to move into dangerous territory of passively telling yourself that you’re not good enough and the only good enough version is the fabricated one. It’s important to ask yourself how lying serves you and in what ways it moves you further away from your authentic self.

LESSONS:
Your brain will acclimate to the discomfort of lying the more that you lie and eventually become used to it.
Ask yourself the following questions to help you understand your own reasons behind lying:
Where do you lie?
Why do you lie?
How is it serving 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

© 2019 Spartan

Direct download: 40_LYING.mp3
Category:general -- posted at: 4:30am EST

His early life was so “perfect” Nick Green says he was too afraid to take risks or to fail. He was lucky, a business concept found him during college and forced him to learn resilience and the value of failure. Once he overcame that fear, the world of possibilities opened up to him! Now he is building a mission driven business ThriveMarket.com. What does it take to thrive in life? A good place to start is your nutrition. Nick has devised a way to make healthy organic food accessible & affordable. He failed his way to success and shares his gems of advice about leaning into fear, the struggles of the unknown and the triumph of getting help people either through education or healthy food with Joe De Sena in this episode.

 

LESSONS

“Unlearning” can be a key to success
Stop worrying about failing
If your really struggling you may be on the right path
Identify your weaknesses and build your team to fill them
Lean into fear

 

LINKS

Thrive Market https://thrivemarket.com

 

This episode of Spartan Up! is brought you by Luminox, the Official Timing Partner of Spartan Race. Luminox is the watch brand of choice when it comes to overcoming tough obstacles where "every second counts”. Visit www.Luminox.com and use code SPARTAN10 to get 10% off your next order.

 

TIME STAMPS

0:00 Sefra Alexandra, Johnny Waite, Col. Nye & guest host Lonnie Mayne intro this episode

1:52 Luminox Break

2:15 Interview with Nick begins in the hills of Malibu

4:00 Environment of the family of an entrepreneur

5:00 Accidental entrepreneurship

6:45 Failing your way to success

9:00 The emotional pain of the fear of failure

10:30 Unlearning the emotional pain

11:25 Luminox Break

11:40 Being a domesticated animal

13:30 Thrive Market= Costco meets Whole Foods

15:00 Gut level decisions

18:15 Customer acquisition & profitability

21:40 Panel discusses Nick’s advice

 

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, Col. Nye & Guest Host Lonnie Mayne

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2019 Spartan

 

Direct download: 247_SUP_NICK_GREEN_FULLEXP_01.mp3
Category:general -- posted at: 4:30am EST

Be careful of the unintended consequences when you try to create a culture of ‘show up early’.
When we communicate correctly our set of standards that are consistent with our expectations we create opportunities for the behavior we desire.
I don’t really want you to show up early, I want you to show up prepared. The reason I tell you to show up early is because I’m tired of you not being prepared. But I don’t communicate that properly. What gets lost in translation and the behavior we begin to reward is - just show up on time and then we can all waste each other’s time by figuring out how best to get ready.
 
 
LESSONS:
Communicate what you expect
Don’t assume being prepared is ever implied unless you train to that standard
Be a professional, use your time to prepare to give your Team what they deserve: Your Best.


LINKS:
SUBSCRIBE:
Apple Podcasts: http://bit.ly/SpartanUpShow
YouTube: http://bit.ly/SpartanUpYT
Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP AND Tosh:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/


CREDITS:
Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh


© 2019 Spartan

Direct download: STAND_011_on_time_and_ready_FULL_01.mp3
Category:general -- posted at: 4:30am EST

Spartans, here’s a riddle for you: What do lengthy financial reports and food labels have in common? Answer? To some, they might seem a bit boring and overly detailed, but they’re both really important. In this podcast, you’ll learn about some of the key ways to read a food label so you can quickly zero-in on the most relevant information impacting your health
If you only had access to one piece of information in a food label, what would it be? That would be “serving size.” Food companies know that many consumers are calorie-conscious, so one way to minimize the caloric “profile,” if you will, of their products is to describe calories per portion and not per package.

Be careful to check the serving size. It might be less than you imagine. Just look at the sample portion sizes most nutritionists show their patients … they’re much smaller than what Americans typically eat.
Knowing this, check the calories per serving. If a package contains “four servings” and you eat the whole package, that’s 4 times the number of calories (and sugars, and carbs, etc etc) than is listed on the package. That’s a lot!

Luckily, there is more information to be gleaned from food labels and packaging. A lot of it is in shorthand, so you should know exactly what they mean.

First, there are different ways to designate a food as having fewer calories than one might normally encounter or expect. In descending order, they are:

“Reduced.” This means that the product has at least 25% fewer calories (or a specified nutrient) than the ordinary product.
“Low calorie” is used to designate 40 calories or less per serving
“Calorie free” means having less than 5 calories per serving

… there also the related terms “fat free” or “sugar free,” which mean ½ gram of sugar or fat in a serving

For “low cholesterol,” you’ll find 20 milligrams or less of saturated fat per serving
“Low sodium” has 140 mg or less of sodium
“High in” designates an item having 20% or more of the “Daily Value” of a certain nutrient or vitamin per serving
… and in between the “highs” and “lows,” you’ll find the term “Good source of,” which means the product provides at least 10-19% of the “Daily Value” of a certain nutrient or vitamin per serving

There’s a lot of details to remember – too many, it seems, to bother looking at when you’re rushing home from the supermarket to feed your kids, complete chores, pay bills, head for a workout for instance. Instead, pick a quiet moment or two at home when you’re not in a hurry and do some light reading. Choose a few items like cereal, granola bars, or a treat like ice cream and flip through the food labels you see. Read carefully and you’ll learn what to look for when you’re making important choices for your health.

 

LINKS & RESOURCES:

“The Basics of the Nutrition Facts Label,” eatright: Academy of Nutrition and Dietetics, December 8, 2017, https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-label, accessed April 2019.

Durish Mozaffarian and Diyi Shangguan, “Do food and menu nutrition labels influence consumer or industry behavior?” STAT, February 19, 2019, https://www.statnews.com/2019/02/19/food-menu-nutrition-labels-influence-behavior/, accessed March 2019.

“Serving Size vs Portion Size: Is There a Difference,” eatright: Academy of Nutrition and Dietetics, December 18, 2017, https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference, accessed April 2019.


“Understanding food nutrition labels,” heart.org, March 6, 2018, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels, accessed March 2019.

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 26_HEALTH_FoodLabelsPart1.mp3
Category:general -- posted at: 4:30am EST

Idaho’s own Ian Hosek comes on the Spartan Up Podcast to discuss how he coaches people of all backgrounds and abilities. He also talks about getting a coach himself to help his mental game. Ian gives a few specific workouts which will help the new runner take on a Spartan Sprint.

LESSONS:
Running power translates to lifting power.
Do deadlifts for help with tire flip an atlas carry.
If you are brand new, try the Spartan Sprint.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Ian Hosek on Instagram https://www.instagram.com/ocr_hosek

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox


© 2019 Spartan

Direct download: SPARTAN_ATHLETE_Ian_Hosek.mp3
Category:general -- posted at: 4:30am EST

Are you in it for the long game? The long haul? Many Spartans have spoken about the patience and the undaunting work ethic and determination it takes to get a taste of success let alone get to the top. Our fearless leader Joe DeSena recently made an Instagram Story on this. Gary Vaynerchuk says this on the regular, and of course, ask any Spartan Racer if they out of the blue started winning races. NO. You gotta be it in for the long game if you want to get to the top.

As they say, Every overnight success story has a 10 year history (at least)!


LESSONS:

Did you know Rodney Dangerfield got involved with comedy as a young kid but he did not start building momentum until his late 40s! That’s 30+ years of struggling and never giving up!
To stay motivated, it’s important to look at short term goals such as this week, this month and this year. But also, look at the BIG picture, the 3, 5 and next 10 years.
Be ready to pivot your course of action, but don’t quit!


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: SPARTAN_WAY_EP37.mp3
Category:general -- posted at: 4:30am EST

Often, we take on a lot. More than we should maybe. We say YES to things we only feel lukewarm about and we nod our heads to things we would rather shake them to. The thing is, if we are saying YES to everything then it’s difficult to really tease apart what matters to us and we can end up being resentful of our own inability to set firm boundaries. Sometimes we have to set a firm NO so that we can have even firmer YESES down the road. When you set a firm NO, when you pass on something that you know in your heart isn’t right for you, you make yourself available to other things down the road that you feel strongly IS right for you.

LESSONS:
Setting a firm NO makes you more available to better YESES down the road.
Ask yourself: What am I saying YES to that I really need to be saying NO to?
Remember, saying NO to someone is not a personal attack. It is an exercise in setting boundaries and giving yourself permission to be firm.


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: 39_SM_SettingFirmNO.mp3
Category:general -- posted at: 4:30am EST

Kelly is a self made wellness guru, founder of Be Well by Kelly, who based her premise on a simple concept - design your plate with the fab four: protein, healthy fats, fiber and leafy greens. See how she took what started as a side hustle between her day job to becoming one of the most recognized nutritionists to the superstars. Learn what your cravings are really telling you and a bit of science behind what will make you “Be Well” & Spartan strong. Bonus is Courtney De Sena joins our “fab four” crew this week as the guest host!


LESSONS
Cleanse the extra clutter in your life - work to minimize your “stuff”
Learn the science of health to be self motivated
It takes knowledge to make wellness a lifestyle
Design your plate to have protein, fiber, healthy fats & leafy greens
If your passionate about something- start a side hustle!
Push forward every single day
Work out hard & meditating are modalities for relaxation

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS
Be Well By Kelly https://bewellbykelly.com/
Kelly’s newest book “Body Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom (The Body Love Series)” https://www.amazon.com/Body-Love-Every-Kelly-LeVeque/dp/0062870807


TIME STAMPS
0:00 Joe De Sena, Sefra Alexandra, Johnny Waite & Guest Host COURTNEY DE SENA ! Introduce this week’s episode
1:33 Tiger Balm Active intro
1:58 Interview with Kelly begins with her upbringing
3:30 Learning to be resilient
4:30 A large family & learning the hustle
6:30 The lightness of minimalism
8:00 Learning the science to self motivate
9:00 Tiger Balm Active Break www.tigerbalm.com/us
12:00 Be Well By Kelly- starting it as a side hustle
13:30 A unique way of getting a book deal
15:00 What cravings really are
16:30 designing your plate with the fab four
18:30 get rid of the sugar
22:20 The panel with guest host COURTNEY DE SENA discuss Kelly’s tips.
27:00 Tiger Balm Active 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 & Guest Host COURTNEY DE SENA !
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 246_EDIT_KELLY_LEVEQUE_LIBSYN.mp3
Category:general -- posted at: 4:30am EST

“Don’t talk about it, Be about it.” ~Even-Esh

“Let your actions speak so loudly, that I cannot hear your words.” ~ Ralph Waldo Emerson

Zach Even-Esh talks about how this manifests in a coaching environment with his athletes in the gym.

I like to use it not only to drive me forward with action, but to also help manage my expectations of others. It’s so often we are told one thing or another by someone who could either be trying to ‘sell’ you, has low or distorted self-awareness, is confused or no idea, etc. If we always put full stock in their words we are likely to be much less satisfied with any results.

Proof is in the effort of action. When someone tries to convince you they intend to do something or be something, nod and then observe. It’s the actions taking place (or that are absent) that will measure the true authenticity.

LESSONS:
Look for activity that you would expect to see if intent were pure
Train yourself with a do not say attitude
When someone is always telling you about what they are going to do, it’s more likely that it never will. Otherwise, it’d already be happening.

LINKS:

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

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

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Direct download: STAND_010_actions_with_zach_FULL_1_01.mp3
Category:general -- posted at: 4:30am EST

Matt B. Davis talks to “Air Force” Ken Corigliano - Ken has been obstacle racing since 2012 and is currently serving in the U.S. Air Force as a Major. He uses military training and obstacle racing as a basis for a mindset of embracing challenges and learning from failures.

LESSONS:
Obstacle Course Racing builds character.
Connect with adversity and embrace the challenge.
Failure can make you better or worse.
Take small steps with family when enrolling them in a fit lifestyle.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Air Force Ken on Instagram: https://www.instagram.com/airforceken/

CREDITS:
Host: Matt B Davis (@mattbdavis)
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Jeff Marier (@ocrvideo)
Editing: Heather Knox

© 2019 Spartan

Direct download: SPARTAN_ATHLETE_Airforce_Ken.mp3
Category:general -- posted at: 4:30am EST

The Bataan Memorial Death March is, as they say more than just a marathon… it ‘honors the thousands of heroic service members who defended the Philippine Islands during World War II, sacrificing their freedom, health, and, in many cases, their very lives.’ Joe, Colonel Nye, Sefra Alexandra, Erica Walker, Marion Abrams and Command Sergeant Major (Retired) Frank Grippe embarked on a sojourn to honor the men that exhibited true grit to their bone marrow. The 26.2 mile ruck through the White Sands Missile Range brought with it sweat, crippling dehydration, pain so excruciating it caused dry retching… yet in comparison to what these veterans had been through (as told by Death March Survivor Dan Crowley on Spartan UP! Podcast Episode 229) this was just a walk in the park. Walking alongside OEW, thousands of men women and children- our frame of reference was once again shifted. What the body can endure is extraordinary and the experience of rucking through the gorgeous yucca-clad landscape with beans on head, smiles on face and laughter in the belly- once again proved that friendships are only made stronger when you get comfortable being uncomfortable.

 

Lessons:

· Colonel Nye dehydrates faster than a camel drinking saltwater
· Joe needs a backpack sponsor
· Erica Walker needed a walker at the airport
· Marion secretly ran more than all of us with more weight
· Frank Grippe needs to buy a scale
· Sefra should get sponsored by Goya
· The men that survived and died in this march should never be forgotten

Direct download: SUP_BONUS_BATAAN_MARCH_EPISODE_v1_AUDIO_01.mp3
Category:general -- posted at: 4:30am EST

If you haven’t experienced performance anxiety yourself then most likely you know someone who has. Performance anxiety is common and its intensity can span across the spectrum. Although dealing with performance anxiety can sometimes feel like a hopeless feat, there are actually some pretty effective strategies that can help you learn to manage the worry you feel in the face of public performance.

First, remembering that the individuals around you - whether out in the crowd or on the race course - are just people; people who have struggles, who live and breath just like you. They are just humans! So being afraid of them or their judgments won’t serve you and certainly won’t serve your performance. Second, remember the preparation that it took for you to participate in whatever event you’ve got on the table. Use a mantra that can help you call up your level of preparation and remind yourself that you’ve got this! And lastly, predict your success in the future through using a visualization. When we visualize and use mindful practices to envision our success, we are more likely to behave the way we feel - which is more confident!

LESSONS:
Performance anxiety is a common struggle that you can experience in different arenas and with varying levels of intensity.
Using strategies to help you push through performance anxiety will serve you in learning to manage the worry you experience.
These three concrete tools (the three Ps) can be used to help you reduce your anxiety:
Remember that your audience or peers are PEOPLE just like you!
Call up your PREPARATION and use a mantra to remind yourself that you are more put together than you feel.
PREDICT your success in the future through visualization and mindful practices. Envision yourself with a win!


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: 38_SM_PerformanceAnxiety.mp3
Category:general -- posted at: 4:30am EST

How do you create a corporate culture that allows people to live their best lives? Based off the principles that Lonnie observed in his father, the famous red shoe wearing wrestler Moondog Mayne - he created a philosophy that helps spread positivity in the workplace. Lonnie is an expert aggregator and motivator of brilliant minds, this week you will learn what it really means to walk a mile in someone else’s red shoes!

 

This episode of Spartan Up is brought to you by DNAfit. Get personal with your race training and nutrition by unlocking the power of your genetics. Save 20% off your test at https://www.dnafit.com/spartan/

LESSON
At the center of every accomplishment is amazing people
Implement a holistic approach in business
Self-awareness is key
Find a community that holds you accountable
Put yourself out there and really live
Empower people to do their best work and live their best life

LINKS
https://redshoesliving.com

TIME STAMPS:
0:00 Joe De Sena, Sefra Alexandra, Colonel Nye & Guest Host Ret. CSM Frank Grippe introduce this weeks interview
1:25 DNAFIT.COM/SPARTAN for 20% discount
1:53 Interview begins
2:15 Moondog Mayne
4:50 Living your best life
6:30 SPARTAN X Leadership : The Spartan Way
8:05 DNAFIT.COM/SPARTAN Break
12:00 Red Shoes Living philosophy
14:00 How do we keep people engaged?
16:00 Positivity and self awareness are key
18:00 Joe De Sena, Sefra Alexandra, Colonel Nye & Guest Host Ret. CSM Frank Grippe discuss Lonnie’s interview and how to integrate the Red Shoes principles into your life
22:50 DNAFIT.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, Colonel Nye & Guest Host Ret. CSM Frank Grippe
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 245_SUP_LONNIE_MAYNE_FULL_01.mp3
Category:general -- posted at: 4:30am EST

Let’s be more cautious about always over-prioritizing Safety above everything else.

Using the phrase “Safety First” as a default teases us to not engage in the critical conversations revolving around risk assessment, risk mitigation, and risk acceptance. It feeds risk aversion and zero defects mentality. It can create mindless procedural automation. And, it can also create the exact hesitation that leads to increased danger or threat.
I like to tell my loved ones to “Be Smart” not “Be Safe”. I feel it implies much more and automatically includes the elements of safety consciousness.

LESSONS:
Without Risk, there can be no Reward.
Appropriate Risk
Being smart includes the elements of reasonable risk and safety.

 

LINKS:

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

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

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Direct download: STAND_009_safety_FULL_01.mp3
Category:general -- posted at: 4:30am EST

What Is Mental Flow: A State Of Self-Motivation
Do you remember the last time you completely focused on a task that was both challenging and satisfying? It may have happened during your last a long race (Sprint, Super, or Beast), or listening to an intense piece of music, or while you were solving a crossword puzzle. What do those moments have in common? They may have been times when you experienced “flow.” What is it? How to achieve it?

WHAT WE TALK ABOUT

Getting into “flow” (which is similar to what athletes call “the zone”) not only feels great, it has a great halo effect, too. One study shows that people who experience flow get positive after-effects – feeling more productive, creative and happy – for almost three days.

So how do know you’re in the flow? And how can you increase your chances of getting into it?

Here are some signs. The most common one is losing awareness of yourself and losing track of time. This is tightly connected with being completely focused on whatever task you’re doing and feeling completely in control over the requirements of that task as well as its outcome.

But that feeling of control doesn’t mean that the task is easy. You have to “earn” that feeling of flow. If the task is too easy, then it doesn’t require concentration. In contrast, when the task is too hard, your focus can be disrupted because you don’t feel in control. It’s that sweet spot in between. But even then, you can break down a difficult task into smaller parts that are easier but still require focus to master (like when an art student might give up on doing a whole portrait quickly and just focus instead on getting the eyes of the subject just right.)

So, it’s cool to be in flow, but how can you increase the chances of getting there?

Whether it’s a mental or a physical task, you can do three things to improve the chances of getting into flow.

1) Get the clutter out of your brain. This means putting tasks in order and making sure your responsibilities are all under control for the moment.
2) Stop interruptions. That means not letting little things interrupt you (like checking emails and texts) and procrastinating tactics like starting some big project at home that can easily be scheduled for another time.
3) Get calm. Hunger, thirst, and random noises can all make claims to our attention. Eat a snack, drink some water, and put on some music that might help you concentrate.

While for many people, experiencing “flow” may be a rare occurrence, you can (and should) practice achieving flow – in little ways as well as big. The more you practice, the more you’re likely to get there.


KEY TERMS & IDEAS

Flow is the “temporary psychological merger of the person with the activity” (Amabile). It is a product of (as well as a platform for) sustained focus to complete an activity. That activity involves some challenge that requires concentration, but it neither too easy nor too hard. There are ways to prepare yourself and your surroundings to increase the chances “getting in the zone.”


LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Alayna Kennedy, “Flow State: What It Is and How to Achieve It,” Huffington Post, April 5, 2016, https://www.huffingtonpost.com/alayna-kennedy/flow-state-what-it-is-and_b_9607084.html, accessed January 2019.

Teresa M. Amabile, et al., "Affect and creativity at work," Administrative science quarterly 50.3 (2005): 367-403, https://pdfs.semanticscholar.org/37e6/1bf9382d80aa6640a1d6be8d12652319201d.pdf, accessed January 2019.

Chistine L. Carter, “3 Steps to Finding Your Flow,” Psychology Today, September 9, 2015, https://www.psychologytoday.com/us/blog/raising-happiness/201509/3-steps-finding-your-flow, accessed January 2019.

Melli O’Brien, “How to Enter the ‘Flow State’ Any Time: Four Simple Steps,” Melli O’Brien (blog), https://mrsmindfulness.com/how-you-can-enter-mindfulness-in-4-simple-steps/,
accessed January 2019.


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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 24_Spartan_HEALTH_Mental_Flow.mp3
Category:general -- posted at: 4:30am EST

This week's Spartan Athlete host Matt B. Davis talks to Faye Morgan. She was a gymnast and spent time in the Marines. Now, she is a mom of 4 and a Spartan Pro. She talks about how she conquers obstacles and finds time to train, and how she thinks about an athletes unique strengths and weaknesses.


LESSONS:
You can’t just rely on speed anymore as a Pro racer.
There are multiple ways to attack obstacles.
You can train in smaller chunks of times.
Once you start small, you can build up your training over time.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Faye Morgan on Instagram: https://www.instagram.com/fayemocr/

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

© 2019 Spartan

Direct download: 014_SPARTAN_ATHLETE_Faye_Morgan.mp3
Category:general -- posted at: 4:30am EST

Experiencing painful emotions is a part of life that we cannot avoid. But we try to through various types of numbing mechanisms. This could be anything from alcohol to drugs to food to over-exercise to gambling to social media. We are pretty proficient as a society in wiggling our way around uncomfortable feelings and moving towards either a numbing position or something more comfortable. But if you are looking to toughen up your mind and improve your performance in life, learning how to manage painful emotions is going to get you much further than numbing.

LESSONS:
Painful emotions exist for everyone and working to manage these emotions can build a healthy level of resilience and tolerance skills.
Work on observing the painful emotion, acknowledging that it exists, and then ride the wave, trusting that there will be a peak but there will also be a lull where you can catch your breath.
Remember, you are NOT your emotion. Being angry does not mean you are an angry person. And being sad doesn’t mean you are a depressed person. It just means that you are experiencing those emotions.


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: 37_SM_WaystoManageEmotions.mp3
Category:general -- posted at: 4:30am EST

World famous for his physique and his “Insanity” workouts, Shaun T has graduated from teaching healthy body to teaching healthy MENTALITY. His superpower is getting uncomfortable - the more uncomfortable he is, the more he is learning and growing. Shaun T tells Spartan founder Joe De Sena how he has spent his life confronting issues and resolving them with “truth, trust and transparency” and moving forward with “passion, power & persistence.” True strength is in vulnerability, honesty and letting your emotions come forth.

LESSONS:
Fit doesn’t have a size it has a mentality
When people deny the truth that’s when turmoil begins
Life is a journey not a destination
Accept who you are
Visualize what you want
You can’t control the future but you can control your experience
Confront yourself first - honesty leads to betterment
Let your emotions out - connect to the feeling
Be in dialogue with your food
The more you know the more you grow

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS
Shaun T shauntfitness.com/safespace
Shaun T on Facebook FB.com/shauntfitness

TIME STAMPS
00:00 A moment of truth
00:20 Joe, Col. Nye, Dr. Johnny & Sefra introduce this weeks interview
1:40 Interview begins: T for Transformation
3:30 Running through a Spartan Race
6:00 Fit mentality
7:00 A difficult childhood
8:00 Not being a victim
9:00 Working hard
9:40 Tiger Balm Active https://www.tigerbalm.us
10:55 Interview returns: how to not spiral into a dark place
11:30 Using visualization
12:15 Controlling the experience
13:15 “Telling yourself” first
14:15 Who are you surrounding yourself with?
15:45 Honoring your emotions
17:30 Talk to your food
19:00 Passion, power & persistence
20:00 The more you know the more you grow
21:45 Joe, Col. Nye, Dr. Johnny & Sefra discuss this weeks interview
26:22 Tiger Balm Active https://tigerbalm.us/


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, Colonel Nye & Dr. Johnny Waite
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 244_SUP_SHAUN_T_FULL_01.mp3
Category:general -- posted at: 4:30am EST

When I find myself getting frustrated, struggling with events or life, being disappointed by others or my expectations it’s usually because I’m investing too much emotional energy in the area of interest. Or, not enough energy in the area of control.

When we find ourselves going down the emotional or irrational mind path we need to create a trigger to get us back into rational and process oriented mode. This is where the area of control can come into play. Control what you can control and identify what it is you might be overlooking that is in your control. Once you’ve gotten practiced at that, start looking at this area of influence where you can really get ahead of the curve on control and interest.


LESSONS:
If you can’t control it, why are you trying to?
Spending time controlling and influencing the things you can shouldn’t leave much time/energy left on trying to do the same for what is interesting.
When you find yourself going emotional it’s time to reset by focusing on what you can control and accepting what you can not.

LINKS:
7 Habits of Highly Effective People ~Steven Covey
https://www.franklincovey.com/the-7-habits.html

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

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

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Direct download: STAND_008_influence_FULL_MIX.mp3
Category:general -- posted at: 4:30am EST

Ginseng has recently gained popularity for those looking to get an extra edge on the job, or to improve daily focus. It also has rejuvenating qualities that can support an increase in energy.

There are two main varieties of ginseng, American and Asian (Korean) that have slightly different benefits, so talk to you doctor to make sure you’re taking the appropriate one for your needs.

In addition to its well-known energy-boosting potential, here are three other reasons to use ginseng:

1: Stress Relief
After incorporating ginseng into their diets, people taking American or Asian ginseng recorded a drop in stress and have also reported an enhanced feeling of well-being. Several studies have also measured ginseng’s effect by a self-reported increase in quality of life and improvement in mental acuity.

2: Immune Health
Ginseng offers a natural remedy to help maintain a healthy immune system and keep away the sniffles during cold and flu season. By enhancing resistance to illnesses, the extract from ginseng roots, stems and leaves provide a defense against various infections. A clinical study conducted in 1996 revealed that patients who received ginseng had a lower incidence of influenza and colds, higher antibody titers (levels), and higher natural killer cell (immune) activity levels.

3: Weight Regulation
If your blood-sugar levels are too high, your body cannot break down fat. American ginseng has been shown as an effective blood-glucose modulator that can lower blood sugar levels in diabetic and non-diabetic patients.

One important thing to remember, ginseng can thin your blood. If you take any kind of blood-thinning medication please check with your health provider before adding this herb to your diet.

Ginseng’s herbal properties and nutrient-rich composition can make it a great addition to your health routine. It can be taken as a supplement or capsule, but an easier approach is enjoying it as an herbal tea or adding ginseng root or powder to drinks on a daily basis.
--

American Ginseng: “The aromatic root of the perennial herb Panax quinquefolius, native to eastern North America. American ginseng, used in Chinese traditional medicine and available as a nutritional supplement, is classified as an adaptogenic herb with multiple effects, many of which are regulatory in nature.” See National Cancer Institute, “Ginseng,” NCI Drug Dictionary,
https://www.cancer.gov/publications/dictionaries/cancer-drug/def/american-ginseng, accessed January 2019.

Asian (Korean) Ginseng:
“Asian ginseng is native to the Far East, including China and Korea, and has been used for health-related purposes for at least 2,000 years. The terms red ginseng and white ginseng refer to Asian ginseng roots prepared in two different ways.” See National Center for Complementary and Integrative Health, “American Ginseng,” National Institute of Health, https://nccih.nih.gov/health/asianginseng/ataglance.htm, accessed January 2019.

 

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Robert Sanders, “Researchers find out why some stress is good for you,” Berkeley News, April 16, 2013,
https://news.berkeley.edu/2013/04/16/researchers-find-out-why-some-stress-is-good-for-you/, accessed
January 2019.

Seungyeop Lee and Dong-Kwon Rhee, "Effects of ginseng on stress-related depression, anxiety, and the hypothalamic–pituitary–adrenal axis," Journal of ginseng research 41.4 (2017): 589-594.

F. Scaglione, et al., "Efficacy and safety of the standardised Ginseng extract G115 for potentiating vaccination against the influenza syndrome and protection against the common cold [corrected]." Drugs under experimental and clinical research 22.2 (1996): 65-72.

Sun Young Kim et al., "Effects of red ginseng supplementation on menopausal symptoms and cardiovascular risk factors in postmenopausal women: a double-blind randomized controlled trial," Menopause 19.4 (2012): 461-466.

Hyeong-Geug Kim et al., "Antifatigue effects of Panax ginseng CA Meyer: a randomised, double-blind, placebo-controlled trial," PloS one 8.4 (2013): e61271.

Andrew Scholey et al., "Effects of American ginseng (Panax quinquefolius) on neurocognitive function: an acute, randomised, double-blind, placebo-controlled, crossover study," Psychopharmacology 212.3 (2010): 345-356.

J. T. Xie et al., "Ginseng berry reduces blood glucose and body weight in db/db mice," Phytomedicine 9.3 (2002): 254-258.

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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 23_Spartan_HEALTH_Ginseng.mp3
Category:general -- posted at: 4:30am EST

Kevin Gillotti talks with Ashley Heller, Kaci Monroe, Emilee Smith about what it takes to race together as a team & the nuances and considerations before a race, and out on the race course, and building a team & working with others to get the job done.

TAKE AWAY POINTS:
Consider your teammates across several criteria beyond just friends
Be sure to train together as a team
Know each teammates strengths & exploit them
Have a strategy, but be fluid

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

FOLLOW SPARTAN UP AND KEVIN G
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/
Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

 

© 2019 Spartan

Direct download: Ashley_Heller_Kaci_Monroe_Emilee_Smith.mp3
Category:general -- posted at: 4:30am EST

Sometimes, as Spartans, we get so caught up in doing more, that we actually work ourselves into the ground. That maximal work pushes you into the red zone. Here’s how to work smarter, not just harder!


LESSONS:

Identify what you are taking too far (fitness, work, nutrition, etc) to the point that things are actually working against you.
Learn from your mistakes and, most of all, learn from the mistakes of others.
Are you being productive or just busy?
Remove the time wasting activities in your life.
Focus on the result producing, productive things you do!


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: SPARTAN_WAY_OPTIMAL_36.mp3
Category:general -- posted at: 4:30am EST

Insecurities can pop up at any time. We all have them and some of us use certain strategies to keep them at bay. One insecurity that can rear its ugly head, especially when we are in a group setting, is that around contribution. Sometimes we may hear our inner critic exclaim, “you’ve got nothing to contribute. Be quiet.” Typically, this is stemming from a fear of rejection or judgment. Working to fight off this insecurity can be hard but it’s essential to do so because we ALL have something to contribute. No, not in all situations or in all arenas. But we were all made to contribute to this world and it’s important to operate from this position so that your mind and self-esteem remain as healthy as possible.

LESSONS:
Remember, you are vital to the web of the world and positive affirmations can help you internalize a more stable and healthy sense of self.
Work on reminding yourself that what you have to contribute may impact those around you and the absence of your contribution could be felt as well.


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: 36_SM_Insecurity_Contribution.mp3
Category:general -- posted at: 4:30am EST

He was a sick young kid who went from doctor to doctor looking for a diagnosis, finally realizing to truly find a solution he would have to become a Doctor himself. Hear his take on fasting, saunas, cold showers and the best food to start the day. His holistic solutions are a hybrid of Functional medicine, Ayurvedic medicine & genetics that uses state of the art lab testing to guide holistic and traditional treatments. Listen to your gut Spartans!

LESSONS
Understand your digestive system & rebuild your gut
Don’t discount traditional medicines
Tailor your diet and treatment to your unique needs
Manage your eating window
Fasting for rest, recuperation & rebuilding
Relaxation is vital for balance

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS
https://stephencabral.com/

TIME STAMPS:
0:00 Joe, Col. Nye & Sefra introduce the interview
1:40 Tiger Balm Active
2:10 Interview begins with Stephen Cabral at Fenway
3:00 Diagnosing a chronic medical condition
4:00 Turning to alternative medicine practitioners
5:45 Looking to the digestive system for answers
7:30 Functional medicine, Ayurvedic medicine & genetics.
8:50 Deficiencies & toxicities
10:20 Sefra and Col. Nye talk about Tiger Balm Active
11:35 Interview with Stephen Cabral continues after some Spartan Tea
12:45 Human energy cycle based on daylight
14:00 The “Recovery Week”
15:20 Saunas effectiveness
18:00 Benefits of fasting
19:00 Balance is key
20:45 Mobility & flexibility key
21:25 Joe, Sefra and the Colonel discuss how to integrate lessons learned into your daily routine
26:45 Tiger Balm Active

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, Colonel Nye (Johnny Waite directing Spartan Malaysia)
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 243_SUP_EDIT_CABRAL_FULL_01.mp3
Category:general -- posted at: 4:30am EST

Our attitudes on how we approach or what we define winning as sets the stage for success across all endeavors.

Winning is putting points on the board until the very last second. Being so driven that you constantly seek ways to do better, push harder, find more, etc…

This is my attitude towards winning, it does not ever change per scenario or circumstance. Sportsmanship, Tolerance, Balance come into place on the situational level. But never be confused about the mindset that values WIN vs win.

 


LESSONS:
You have one life, how many points are you going to put on the board?
14-13 is a ‘good enough’ mentality.
Winning is about Max Effort


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

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

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Direct download: STAND_007_winning_FULL.mp3
Category:general -- posted at: 4:30am EST

Just when you thought you knew all the reasons why exercise is good for you, a new scientific discovery gives us yet another one. Today on Spartan Health we’re going to talk about something called “brown fat” or “good fat.”


WHAT WE TALK ABOUT

Recent research has found some possible explanations for why a substance called “brown fat” can actually increase your metabolism. Its beneficial qualities have motivated some people to call it “good fat.”

But before we get too deep in the scientific weeds, let’s make a distinction between brown fat and it’s far better-known cousin, white fat.

White fat is the fat most people think of when they’re focused on losing weight and is used mainly for energy storage in the body. It’s also an efficient insulator and helps to prevent the body from losing heat.

Now to “Brown fat.” Its color is different from white fat because it contains a large number of mitochondria (energy structures in your cells that have high iron levels). This type of fat can actually produce heat on its own by a process called “non-shivering thermogenesis.” Not surprisingly, it’s particularly prevalent in human babies and hibernating animals – which both need to produce heat without exercise.

Until recently, it was thought that brown fat was pretty much a non-factor in adult human health; however, the latest research has shown a more important role of brown fat than was previously understood (because it does make up a small amount of all adult fat stores).

So what’s the magic of brown fat during exercise? Contrary to what people might think, exercise does not activate brown fat to somehow burn calories or to take up energy that comes from fat or carbohydrates.

Instead of burning up calories itself, brown fat increases metabolism by becoming a signaling device to the muscles; it actually triggers a muscle to take up more fatty acids to use as fuel. Brown fat is part of an array or group of metabolic tissues that communicate with one another and enable muscles to perform their functions during exercise.

This signaling from brown fat is also what happens during cold exposure where it can help produce heat. But now, we know that brown fat is also useful in its role in raising the body’s metabolism.

So we know that exercise may burn your white fat, but, at the same time, it helps brown fat regulate the functioning of your muscles during exercise – especially how to use (and burn up) energy. Pretty cool stuff.

KEY TERMS & IDEAS

Brown fat’s importance in the consumption of calories in adults has only recently been recognized. Its main importance lies in its function as a conduit of communication with a network of cells that “tell” muscles to take up fatty acids as fuel.

White fat. Unlike brown fat, white fat have far fewer mitochondria and blood vessels than brown fat and is made up of just one substance (a lipid droplet) that is clearer than brown fat – thus having a “white” appearance. It’s involved in storing energy for the body as well as insulation.

Brown fat: A fat that gets its coloration from many iron-rich mitochondria in it. It’s involved in helping to create heat without movement in the body, which is needed for hibernating animals and human babies.

 


LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Misti Crane, “Study links ‘good’ brown fat and exercise,” Medical Press, May 1, 2018, https://medicalxpress.com/news/2018-05-links-good-brown-fat.html, accessed January 2019.

Patrick Seale and Mitchell A. Lazar, "Brown fat in humans: turning up the heat on obesity," Diabetes 58.7 (2009): 1482-1484, http://diabetes.diabetesjournals.org/content/diabetes/58/7/1482.full.pdf.


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

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

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

© 2019 Spartan

Direct download: 20_Spartan_Health_Brown_Fat.mp3
Category:general -- posted at: 4:30am EST

After a solid 2018, Timmie Brann is on the Spartan Pro Team for the first time in 2019. She talks about opening a gym that allows her to help people of all levels. Her gym gives people the opportunity to try a lot of different things. She also discusses why she is an OCR nerd, and keeping her race day look on point.

LESSONS:
If you want to race fast, train fast.
Try a variety of things in training.
Race day look is everything.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Timmie Bran on Instagram https://www.instagram.com/timmiebrann
Timmie’s Gym https://www.rutcamp.com/

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

© 2019 Spartan

Direct download: SPARTAN_ATHLETE_Timmie_Brann.mp3
Category:general -- posted at: 4:30am EST

Bringing you some fire from a Teddy Roosevelt book in today’s episode! This book is a reminder that our work is a gift. It is something we GET to do, not something we HAVE to do.


LESSONS:

Reconnect with WHY you started working the job you currently have.
Find the deeper meaning behind your work.
The deeper meaning might be as simple as your job giving you the ability to put food on the table.
Take pride in your work!


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: SPARTAN_WAY_HARd_WORK_35.mp3
Category:general -- posted at: 4:30am EST

Imposter syndrome is something we all struggle with from time to time. It occurs when you doubt your own contribution and experience yourself as fraudulent in any given situation. No matter how common this way of thinking is, however, it’s not healthy and if you don’t build resilience around it, your self-esteem can suffer. It’s important to catch yourself when you engage in such thinking and work to challenge the inner critic that is looking to capitalize on your self-doubt.

LESSONS:
Imposter Syndrome: the experience of believing yourself to be fraudulent or having significant doubt about your contribution.
If you experience imposter syndrome, ask yourself, How does this way of thinking serve me?
Make sure you are telling your closest friends when you experience this so they can provide empathy and help you work to fight 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

© 2019 Spartan

Direct download: 35_SM_Imposter_Syndrome.mp3
Category:general -- posted at: 4:30am EST

Pete Tanzilli, a police officer shot in left hip in the line of duty, faced chronic physical issues from the incident, he speaks with us just before taking on his first Spartan Race with the Task Force Sentinel / OEW team. Chris Thorp has served in many uniforms, from EMT to Police Officer. As a public servant he’s had to deal with many tragic and difficult situations. In a small gesture of gratitude he created a patch to say thank you, that small gesture lead the way to Task Force Sentinel - the law enforcement branch of Operation Enduring Warrior. Learn to take on an attitude of gratitude and always help to inspire others - no matter your situation.

LESSONS
Take control of your situation
Extend gratitude to public servants
Take one step at a time & keep stepping
Reach out- knock on a door
Be an inspiration to others

LINKS
https://www.enduringwarrior.org/

TIME STAMPS
0:00 Charlie Brenneman, Col. Nye, Doctor Johnny & Sefra introduce the interview
1:30 interview begins with Colonel Nye and Chris Thorp at West Point
3:30 How people treat you can depend on your uniform
4:30 a patch to thank you
6:15 Operation Enduring Warrior - earning your mask
10:00 take that one more step when it seems impossible
13:00 dealing with the daily traumas of service in family life
15:07 Marion introduces “Spartan Trail Talk” with Charlie Engle & Luis Escobar https://apple.co/2IlA9k3
16:30 Running Bad Water & secrets of hydration…
19:45 Interview returns with Pete Tanzilli before his first Spartan Race
21:15 inspiring & motivating others in their recovery
24:00 Charlie Brenneman, Col. Nye, Doctor Johnny & Sefra discuss what they learned

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: Johnny Waite, Sefra Alexandra, Colonel Nye & guest host Charlie Brenneman

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 242_SUP_EDIT_TASK_FORCE__SENTINEL_LIBSYN.mp3
Category:general -- posted at: 4:30am EST

Perfection is a wonderful ideal. But when we take it out of balance it can stagnate efforts and become an impediment to the essential action of ‘start’.

If we keep in mind that the ideation and planning phases that are only equal parts to the phases of rehearsal, execution, follow up, assessment, redesign & reiteration we might allow ourselves to just build momentum by getting started. You will spend more time stuck in trying to design perfect than you will by executing and staying invested in learning and redesigning on your path to achievement.

How many times have we started something only to realize that all the anxiety in preparation over trying to get it just right was wasted because through action we’ve found a better appreciation of a standard we thought we originally had?

What we aren’t saying is to be reckless, that planning isn’t purposeful, or we should leap twice then think once.

LESSONS:
Go for it, forgive yourself so long as you are invested in assessment & refinement
80% now & aggressive beats 100% too late every single time.
The better part of perfection is found in the commitment to learn and adapt.
The perfect plan never survives 1st contact.


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

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

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Direct download: STAND_006_Perfection_FULL_MIX.mp3
Category:general -- posted at: 4:30am EST

One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. Here are five easy ways to improve your chances for restful sleep.

WHAT WE TALK ABOUT

Number 1: You’re Using Electronics Right Before You Fall Asleep
We’ve all done it – spending minutes or even hours scrolling through social media before bed. Researchers have found that people who used electronics before bed saw a significant reduction of melatonin in their body, a chemical that regulates our body’s sleep patterns. The decreased levels of melatonin in their bodies made it harder to fall asleep. Replace your phone with a book or newspaper for a much better bedtime ritual.

Number 2: You’re Drinking Caffeine Within 3 Hours of Sleeping
Caffeine is a stimulant that can make it hard for you to fall asleep, so try to make your last cup more than three hours before bedtime. If you’re looking for a warm drink before bed, many herbal teas like chamomile can help you relax and reduce stress right before bed.

Number 3: You’re Eating Right Before You Go To Bed
Always try to finish eating at least three hours before bed. Why? Eating increases your blood sugar and insulin levels, which in turn makes it much harder for you to fall asleep.

Number 4: Your Bedtime Is All Over The Place
If some nights you go to bed at 2 am, and other nights you go to bed at 9 pm, your body’s circadian rhythm isn’t syncing up. By having a consistent bedtime, your body gets used to falling asleep and waking up at the same times, which can make you more alert in the morning. A good solution: try to go to bed at the same time every night!

Number 5: Your Bedroom Is Too Warm
While sleeping, your body temperature naturally begins to dip. Sleeping in a room that is more than 68 degrees can make it much harder for your body to fall asleep. If it’s too hot, you’ll be battling with you covers all night.

In short, pick a time to go to sleep, wind down before that time, and don’t let distractions like eating or talking on the phone get in the way of winding down. You’ll likely wake up rested, recharged and ready for the day ahead!

 

KEY TERMS & IDEAS

One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. These habits are easy to change. In this podcast, we look at six bad habits that many people fall into.

Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle.

Deep sleep is a time of nearly complete disengagement from the environment (Psychology Today).

 

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/


Yong Liu, "Prevalence of healthy sleep duration among adults—United States, 2014," MMWR. Morbidity and mortality weekly report 65 (2016), https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm?s_cid%3Dmm6506a1_w,
accessed January 2019.

“Is Your Smartphone Ruining Your Sleep,” Sleep.org, https://www.sleep.org/articles/is-your-smartphone-ruining-your-sleep/, accessed January 2019.

Harvard Medical School, “8 Secrets to a Good Night’s Sleep,” http://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep, accessed January 2019.

Amanda MacMillan, “20 Things You Shouldn’t Do Before Bed,” health.com, https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed, accessed January 2019.

John Cline, “The Mysterious Benefits of Deep Sleep,” October 11, 2010, psychologytoday.com, https://www.psychologytoday.com/us/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep, accessed January 2019.

 

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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 22_Spartan_HEALTH_Bedtime_Habits.mp3
Category:general -- posted at: 4:30am EST

We learn a little about Spartan Pro Team racer Ryan Kent. He talks about his running background, how he trains during the offseason, and finding a balance between strength and speed. He also has some tips for larger runners.

LESSONS:
Stay consistent for a higher fitness level
Less volume on race week, maintain or increase the intensity
Find things that suit your strengths on each course.

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

FOLLOW US:
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/
Ryan Kent on Instagram https://www.instagram.com/dr0p_the_hammer/

CREDITS:
Host: Matt B Davis
Show Notes: Matt B Davis
Producer: Marion Abrams, Madmotion, llc.
Videography: Adam Coe
Editing: Heather Knox

© 2019 Spartan

Direct download: 013_SPARTAN_ATHLETE_Ryan_Kent.mp3
Category:general -- posted at: 5:49am EST

A long time ago a friend of mine and mentor told me that he kept specific books on his work desk, just so he could see the title. He told me how the title of the book alone would fire him up to do work, to set bigger goals and to get after it.

I remember a book that did it for me was Jump In!: Even If You Don't Know How to Swim by Mark Burnett

Here and there I would flip open the book to a random page and read a page or two. The stories inspired me to think bigger and go bigger. THESE are the types of books you need on your desk!

LESSONS:

Leverage your time. Sometimes just seeing the Title of a powerful book will spur you into action!
Put 3 books on your desk that will inspire you to take action.
Every day, flip open these books and read a page or two. You’ll often find stories and information that drives you to greater heights.


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: SPARTAN_WAY_books_34.mp3
Category:general -- posted at: 4:30am EST

We may wish it weren’t true but it is: You can’t control how you feel at any given moment. You CAN however, control your response to how you feel. And you can absolutely learn to control your emotions. When we don’t control our emotions, we run the risk of letting them control us by impacting our choices, decisions, and next moves without our consent. Learning how to control your emotions is a key element of having a tough mind and shifting your mind into the position of driver rather than passenger. The STOPP method is an excellent place to start.

LESSONS:
STOPP method for controlling emotions:
Stop
Take a deep breath
Observe
Pull back and take perspective
Proceed with the next right move
Remember, the more you practice the STOPP method during more even-keeled times, the more likely you are to remember to use it during stressful times.


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: 34_SM_TakingCareEmotions.mp3
Category:general -- posted at: 4:30am EST

Joe DeSena interviews Charlie Rocket at the Fenway Park Spartan Race.  “CEO Charlie” was successful in business, he managed the artist 2 Chainz to a Grammy! But he found himself overweight and seriously ill with a brain tumor, none of that so-called success mattered anymore. Charlie made a massive pivot from “CEO Charlie” to “Charlie Rocket!” In an honest, human and incredibly energetic and optimistic way Charlie Rocket is sharing his journey. Everyone told him it was impossible, but he’s now a Nike sponsored Athlete. Charlie Rocket is unstoppable, or as he says “I’m on a WINNING STREEAAAK!!” We recorded this interview in November, and Charlie’s been killing it since then!

LESSONS
Call yourself the person you want to become
Believe it’s going to be easy, even through the hard parts
Train like an 8-year old (full of fun!!)
Even water, if it’s still too long, begins to stink!
Walk your walk

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

 

LINKS

Charlie Rocket https://www.charliejabaley.com/

TIME STAMPS
0:00 Joe, Sefra. Col. Nye & Guest host retired Sgt. Major Frank Grippe introduce the episode
1:15 Tiger Balm Active intro
1:45 Interview begins with Charlie Rocket
3:20 Why he became CEO Charlie
5:00 Why he became an athlete
6:45 How he got to work with Nike
9:00 Tiger Balm Active Break
10:15 31 Habits of Healthy Spartans: Who you are when no one else is looking
11:40 Back to Charlie Rocket and Joe Kettlebell (with Spartan Tea)
13:20 “The Life and Death of CEO Charlie”
14:50 What does it mean to train like an 8-year-old
17:10 Joe, Sefra. Col. Nye & Guest host retired Sgt. Major Frank Grippe discuss how to integrate Charlie Rockets lessons into your daily routine
22:35 Tiger Balm Active 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, Colonel Nye & Sefra Alexandra, Guest host retired Sgt. Major Frank Grippe (Johnny Waite is producing Spartan Races in Asia )
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 241_SUP_EDIT_Charlie_Rocket_FULL_LIBSYN.mp3
Category:general -- posted at: 4:30am EST

If you say you are going to do something, then do it. Not a version of it. Not some approximation. Do exactly it. Not to is to set the new lowest standard or to invite confusion.

 

Look for those tiny simple things that you might do that create inconsistency with communication and action. It could be using the word ‘try’ or ‘maybe’ when establishing a performance metric. It could be punching the snooze button which suggests you either didn’t really mean what you said or that you can change your tune with your mood. No matter how simple is may seem they are sure foundations for some of the less obvious and more intrusive places you allow dissonance to reside.  

 

When you find yourself confronted with someone that has trouble with saying and doing, get them to specify measurable factors of performance or action to eliminate confusion or opportunity for disappointment.

 

LESSONS:

  • Do what you Say
  • Say what you Mean
  • Mean what you Do
  • Do what you Mean



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND Tosh:

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

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

Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

 

CREDITS:

 

Producer: Marion Abrams, Madmotion,llc.

Host: Brian “tosh” Chontosh

Show notes: Brian “tosh” Chontosh

 

© 2019 Spartan

Direct download: STAND_005_DO_WHAT_YOU_SAY_FULL_MIX.mp3
Category:general -- posted at: 4:30am EST

Magnesium has some amazing properties for your brain and body. It also makes important contributions to many important processes in the human body.

Two things that many of us have experienced are stress and muscle cramps.

First, let’s look at magnesium and its impact on stress, especially in relation to cortisol.
Cortisol is the body’s principal stress hormone. This hormone helps to keep us alert during stressful moments or emergencies. But when stress becomes chronic, cortisol levels can stay high for too long which can lead to damage a part of the brain called the hippocampus; this damage leads to further creation of cortisol – and even more stress! Luckily, magnesium can help to reduce the ability of the hippocampus to go into overdrive with the production of cortisol.

Second, magnesium has many therapeutic and restorative effects on the brain. For instance, it helps to keep the neurons in the brain healthy by reducing the stimulating effects of calcium and glutamate on neural receptors. A lack of magnesium in the area of cell receptors means that stimulus from calcium and glutamate can increase. This leads to cell damage and even cell death in the brain. Research has also suggested that this mineral can help protect people from falling into periods depression and anxiety after suffering brain trauma.

Third, magnesium is the fourth most abundant mineral in the body and it’s part of many important functions. Keeping magnesium at the right level can help you in so many ways. Since it plays a role in neuromuscular transmission and muscle contraction it is linked (along with some other minerals like potassium and calcium) to muscle cramping when levels are deficient. Things like nerve compression and poor blood supply can also cause cramping so if it’s something persistent and troublesome see your health care provider.

Not many people know this but magnesium is part of every cell in your body. It’s what’s known as a “helper” molecule that is part of biochemical reactions that are happening all the time in human cells. Everything from the movement of muscles to the creation and repair of DNA and RNA involves magnesium.

Although magnesium doesn’t often make the health headlines, it’s presence in all our cellular functions means that it’s a critical component of our overall well-being.

How about some natural ways you can up your magnesium: it’s found in avocados, nuts, lentils, and bananas. Of course there are Mg supplements but I love food as medicine whenever possible.

So keep calm and carry on … by keeping your magnesium at healthy levels.


KEY TERMS & IDEAS

Magnesium is ubiquitous in the body and plays a role in all of the processes of our cells. It also plays an important role in mental health by both reducing cell death in the brain and mitigating the levels of cortisol released by the brain during times of stress.

Cortisol is the body’s principal stress hormone.

The hippocampus “is a small, curved formation in the brain that plays an important role in the limbic system. The hippocampus is involved in the formation of new memories and is also associated with learning and emotions.”


LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/


Franziska Spritzler, “10 Evidence-Based Benefits of Magnesium,” Healthline, September 3, 2018, https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section9, accessed January 2019.

Inna Slutsky et al., "Enhancement of learning and memory by elevating brain magnesium," Neuron 65.2 (2010): 165-177, https://www.sciencedirect.com/science/article/pii/S0896627309010447, accessed January 2019.

Emily Deans, Magnesium and the Brain: The Original Chill Pill,” Psychology Today, June 12, 2011,
https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill, accessed January 2019.

Kendra Cherry, “Hippocampus Role in the Limbic System, verwellmind, https://www.verywellmind.com/what-is-the-hippocampus-2795231, accessed January 2019.

“What is Cortisol?” Web MD, https://www.webmd.com/a-to-z-guides/what-is-cortisol#1, accessed

Lisa Fromm, et al., "Magnesium attenuates post-traumatic depression/anxiety following diffuse traumatic brain injury in rats," Journal of the American College of Nutrition 23.5 (2004): 529S-533S,
https://www.spectracell.com/media/uploaded/0/0e2016839_020fullpaper2004jamcollnutrmagnesium-attenuates-post-traumatic-depression-anxiety.pdf, accessed January 2019.


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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 21_Spartan_HEALTH_Magnesium.mp3
Category:general -- posted at: 4:30am EST

Kevin Gillotti talks with John Yatsko, an athlete not often seen on the OCR circuit but one who has the historical results & credentials to put worry into his competitors when he does show up. Kevin & John talk about staying elite level fit while living a nomadic lifestyle.

LESSONS:
Be resourceful
If you are creative & dedicated, you can train anywhere
Be disciplined with your time
Consider phases - mountain, speed, etc.

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

FOLLOW SPARTAN UP AND KEVIN G
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/
Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

 


© 2019 Spartan

Direct download: 011_ATHLETE_John_Yatsko.mp3
Category:general -- posted at: 4:30am EST

The 4 AM club is something that Cory Gregory runs out of his gym in Ohio. You can create ANY type of “club” & it doesn’t have to be at 4 AM!


LESSONS:

Building a club will build accountability for yourself and everyone else
Pick specific days & times with a group and lock them down for whatever it is you want to improve: fitness, business, sports skills, etc.
Make sure this group of people are people you do NOT want to let down. This will motivate you to always show up, even during tough times


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: SPARTAN_WAY_4am_33.mp4
Category:general -- posted at: 4:30am EST

For better or worse, life is filled with struggle and challenge. We, as humans, were built with a wide emotional range and often experience a variety of feelings, both joyful and painful ones. Nevertheless, we are bombarded with the message that one’s life goals should be a constant state of happiness; that the pursuit of happiness should trump all. The problem with this goes back to that first sentence, life is filled with struggle and challenge. And it’s normal for us to experience hardship. Good for us in fact. But when we have the misbelief that life should always and only be happy we can end up comparing our current position to a false and manufactured ideal.

 

LESSONS:

  • The Happiness Hoax: Ascribing to the misbelief that life should be all happy, all the time.
  • Struggle, challenge, and hardship are a part of life. Stop judging your own position against a false ideal that is impossible to achieve.
  • Remember, the struggles that you encounter are there for a reason and are no measure of how capable you are of living a fulfilling life.  



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: 33_Happiness_Hoax.mp3
Category:general -- posted at: 4:30am EST

The Youngest GM in baseball history, Theo Epstein took the Red Sox to the World Championships after 86 years then did the same for the Chicago Cubs after a 108 years! What techniques did he use to change the culture of his organization? In this interview he explains how he chooses players (it has a lot to do with their mindset and resilience!), his theory on taking and giving credit, and the three things you should do if you want to improve your team culture.


LESSONS
Understand foundational elements of success
Study your mental makeup
Look inwards for motivation
List strengths and weaknesses to make your development plan
Know your foundations to be able to make adjustments
Have a “mirror & window” business/ personal culture
Don’t just talk about the values that you want - demonstrate them
Character & connectedness is key

LINKS

Save $50 on the Misfit Vapor2 with the code SPARTAN50 at www.Misfit.com/vapor2
Misfit Vapor2 is the mudproof, sweatproof smartwach that’s great for Spartans.

TIME STAMPS:
0:00 Joe De Sena, Colonel Nye & Sefra Alexandra introduce the interview
1:05 MISFIT.COM/ VAPOR2 code SPARTAN50
1:35 Interview with Theo Epstein at Fenway begins
4:00 how to turn a team around
6:00 diving into the unknown of baseball to gain insights
8:00 questioning the process after bad outcomes
10:45 creating a vision everyone can buy into
11:35 managing success
14:40 inheriting a team with 100+ year losing record
16:55 MISFIT.COM/ VAPOR2 break
18:30 31 Habits: #13 Carbs are not the enemy
20:30 Interview continues: identifying amazing players
23:20 Changing your frame of reference: manufacturing adversity
30:19 Joe De Sena, Col. Nye & Sefra discuss the interview
36:48 MISFIT.COM/ VAPOR2 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, Colonel Nye & Sefra Alexandra (Johnny Waite is producing Spartan Races in Asia )
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 240_SUP_EDIT_Theo_Epstein_FULL_01.mp3
Category:general -- posted at: 4:30am EST

Highly Competent: know your job, do your job, be quick to develop and eager to assume responsibility. Competence is acquired through training, practice, time under tension, experience - for sure. Let’s just not keep making the same mistakes over and over, being told to do things repeatedly, and be happy with minimum standards.

Low Maintenance: don’t require a lot of special handling or attention. At times, things will come up that need to be handled or addressed in order to not distract us from performing. The key here is frequency. If it is a daily maintenance task to get someone to do their job, then I’m looking for someone with a weekly maintenance cycle. And then, I’m already looking for someone with a monthly cycle, and then a quarterly…

No Drama: we already have enough as it is to get along, understand and appreciate differences, and try to figure out how to lead dozens of different personality/talent patterns. If you like to gossip, invent truth, pass judgment, make gros assumptions too quickly, be over sensitive or take things always personal etc, I’m not convinced you are a good fit to be a part of a great team.

Whatever you expect from others, demand of yourself.

LESSONS:
Do your job; well. Be invested in success.
Minimize the special circumstances you need in order to produce.
Don’t create problems. The world has enough already.

 

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

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

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Direct download: STAND_004_Highly-Compenent_FULL_01.mp3
Category:general -- posted at: 4:30am EST

Today, we’re going to clear up a misconception about muscle and metabolism. It’s become common knowledge that muscle burns so many more calories than fat. If you put on more muscle, the story goes, more calories just burn along with it. So increase your muscle mass! Right? In this episode of Spartan Health we’re gonna’ look into that…

WHAT WE TALK ABOUT

While it’s true that muscle does burn more calories than fat, the importance of this difference may be quite exaggerated. As it turns out, resistance training (which is often the preferred way to build muscle) is important in keeping many of our body’s functions healthy and vibrant … but it’s not best way to lose weight.

Not convinced? Here are some things to think about--

Many studies that demonstrate how muscle mass increases your calorie consumption measure your body’s total metabolic rate as a way to determine how new muscle mass burns calories. But that metabolic rate is a measure of all of a person’s daily activities, not just that of muscle mass.

It turns out that on a daily basis, at the same time your muscles are working, so are other parts of your body – and they’re burning calories, too. Your organs are doing this all day long. Even “fat” is burning calories indirectly by secreting proteins. Almost everything your body is doing outside of exercising is known as your “basal” or “resting” metabolism. You might be surprised to learn that the basal metabolism takes up 60-80% of your body’s total consumption of energy.

So, what are you going to do if you can’t lift yourself towards losing huge amounts of calories through growing muscle? In a word, it’s balance.

1) Watch your calorie intake but don’t binge diet. In general, it’s a simple equation. If you burn more calories than you consume, you’ll probably lose weight. (But there is a catch – binge dieting may result in a permanent shift downwards in your metabolism, so a gradual approach is usually better….)

2) Drink lots of water. Drinking water can suppress your appetite. Drinking water also burns calories, especially cold water (because the body has to heat it up). And water is necessary to burn fat.

3) Have a varied exercise routine. Guess what? That’s exactly what any Spartan Race will do. Weight training is good in this domain, but it’s not the only thing. Daily aerobic exercise is a very efficient kind of movement for burning calories. But make sure to add little things to your daily routine – take the stairs instead of an elevator or walk to the local convenience store instead of using a car. Even “low intensity” activities like working in your backyard can add up on your daily calorie output.

So, in short, how do I weigh in on only weight training to burn calories? It’s not enough. Activities that vary your routine not only prep you for your next race but keeps your metabolism in good form.


KEY TERMS & IDEAS

Building muscle mass is a good way to increase your body’s consumption of calories, but it’s by no means the only way. In fact, if you depend too much on growing muscle as a means to control your weight, you’ll be wasting a lot of effort. Reducing calorie intake in a sensible way while finding various ways to increase your aerobic and daily physical activities will offer the best path forward to losing weight.

Basal metabolism: the energy consumed by the body when at rest.

Metabolic rate: the amount of energy used by the body over a specific period of time.

 

LINKS & RESOURCES:

Follow Dr. Nada on:
Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/


Julia Bellus, “Most of us misunderstand metabolism. Here are 9 facts to clear that up,” Vox, September 4, 2018, https://www.vox.com/2016/5/18/11685254/metabolism-definition-booster-weight-loss, accessed January 2019.

Christan Finn, “The Truth about Muscle and Metabolism,” Muscle Evo, https://muscleevo.net/muscle-metabolism/, accessed January 2019.

Jennifer Huizen, “Can water help you lose weight?” Medical News Today, June 28, 2018, https://www.medicalnewstoday.com/articles/322296.php, accessed January 2019.

Alexandra McPherron, et al., "Increasing muscle mass to improve metabolism," Adipocyte 2.2 (2013): 92-98, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/, accessed January 2019.

Ludo Van Etten et al., "Effect of an 18-wk weight-training program on energy expenditure and physical activity," Journal of Applied Physiology 82.1 (1997): 298-304, accessed January 2019, https://www.physiology.org/doi/pdf/10.1152/jappl.1997.82.1.298.


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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 19_Spartan_HEALTH_Muscle_mass.mp3
Category:general -- posted at: 4:30am EST

Kevin Gillotti talks with Kirk Dewindt, a personal trainer (PT), a collegiate All-American in track, a handsomely popular “The Bachelorette” contestant, and a strong & respected member of the Spartan Pro Team about common injuries amongst endurance athletes.

 

LESSONS:

  • Overuse & repetitive injuries are most common
  • Work on hip stabilization
  • Wear a properly fit shoe
  • For grip, improve your holds by adding weight

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND KEVIN G

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

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

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

Kevin Gillotti on The Web www.kevingillotti.com

 

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox





© 2019 Spartan

Direct download: 010_SPARTAN_ATHLETE_Kirk_DeWIndt.mp3
Category:general -- posted at: 4:30am EST

We all go through times in our life where we second guess ourselves. The way to get out of that phase is to do the work. The work will remind you what you’re capable of. The mere fact that you’re doing the work will help you put “points on the board” and build confidence again.

LESSONS:

Get out of your normal environment and demonstrate your expertise.
Staying in your same environment builds complacency.
Complacency kills your confidence.
Get out there and DO something to share your expertise.


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: SPARTAN_WAY_SELF_CONFIDENCE_32.mp3
Category:general -- posted at: 4:30am EST

Feelings can be powerful and even more so when they create discomfort. Anxiety, worry, and concern are three feeling states that can initiate a way of thinking that can very quickly create a barrier to you moving forward with whatever task is at hand. How you feel today is not necessarily a marker of how you will feel in the future but we can sometimes fall into the mind trap of believing this to be true. Think about it, if signing up for a Spartan race induced a tremendous amount of anxiety you may have the tendency to feel into the future and believe that your nerves on race day will be twice as bad. It’s important to remain in the present as much as possible and not make assumptions that how you feel now will be your emotional state moving forward.

LESSONS:
Feeling into the Future: When you make the assumption that how you feel now will be the same emotional state in the future.
Feelings are out of your control but how you respond to them very much IS in your control. Try not to let painful feelings be a marker for how capable you are to manage what lays ahead.
Remember, only you have the ability to decide your next best step. Don’t let feelings get in the way of how you want to proceed.


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: 32_Stop_Feeling_into_the_Future.mp3
Category:general -- posted at: 4:30am EST

Angel Sanz is humble, hilarious and always smiling mastermind and Country Manager of Spartan Spain whose up each day by 3:30 am. Sport has always been an integral part of his life, from playing basketball at University of Houston to teaching physicality and obstacle racing as a perfect analogy for entrepreneurship. Sport is what drives his pedagogy in education, with how he interacts with his family, how he gets better at business, how he to made his new business and now how he makes people better by ripping them off the couch. He may or may not be wearing a dark mask in a dark van and show up at your door in the middle of the night.

Lessons
Be humble enough to know what we need
Be generous enough to give what we need to give
Be smart enough to bring the people we need to grow beyond our talent

LINKS

TIME STAMPS
0:00 Col. Nye, Johnny Waite, Sefra & Guest Host Mike Miller introduce this week’s episode
0:40 Interview with Angel begins
1:30 the multi-faceted uses of sport
3:00 obstacle racing is the same as entrepreneurship
4:50 the pyramid of performance
6:00 learn by living
8:00 “The Purpose Economy”
10:20 31 Habits: #12 - “Find your Five”
12:10 Interview continues: changing 100 million lives
13:00 the first follower to 16 million
16:00 Rafael Nadal : way beyond his talent
18:00 Spartan is just getting started!
21:00 Ghandi & chocolate
21:35 Sefra, Col. Nye, Johnny Waite & Guest Host Mike Miller

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 & guest Host Mike Miller
Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 239_EDIT_ANGEL_SANZ__FULL_01.mp3
Category:general -- posted at: 4:30am EST

The complex, flashy, super sexy solution rarely survives substantial contact with any situation less than the ideal it was created for.

It’s safe to say that ‘The Basics’ are just that, basic. The reasonable extension of this conversation then suggests also timeless. Let’s look at the lever, wedge, wheel… half of humankind’s inventions wouldn’t work without these simple machines. There’s a saying that goes somewhat like: “Why use an expensive whatnot when a hammer will suffice?”

When faced with problems I like to reduce them to their simplest terms. Complex problems require complex solutions and complex things get increasing hard to pull off when we are tired, afraid, cold, wet, it’s dark… And even then, complex things are typically built on the foundation of the basics. So it stands to reason we should be absolutely brilliant at the basics to even set conditions for the fancy to manifest.

At a minimum, the basics can serve as a last resort. If it’s a last resort you should have the greatest of confidence it will work!

I’m assuming of course you are interested in results and not just the appearance of cool.

LESSONS:
Reduce everything to simple terms and then solve for simple.
Uncontrollables have the greatest control over ultimate success of the complex.
Be impressed with how well/precise, a master applies the basics. It’s called elegance.
Spend time tackling the complex so that the basics have greater meaning.

 

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

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

CREDITS:

Producer: Marion Abrams, Madmotion,llc.
Host: Brian “tosh” Chontosh
Show notes: Brian “tosh” Chontosh

© 2019 Spartan

Direct download: STAND_003_Basics_FULL_01.mp3
Category:general -- posted at: 4:30am EST

When things run well, we often assume, they run regularly. From the pistons in a car to the daily changes in the tide, we often expect that processes run optimally when they progress or move forward in the same or a uniform way. Or if they change, the change is gradual and moves slowly from phase to phase – like the seasons or the way the sun rises and sets. One important body function is an exception!

WHAT WE TALK ABOUT:
While it may seem crazy at first, it turns out that all this variability … is good!

Heart rate variability (HRV) is a strong indicator of health – of good mental and physical health as well as the potential or resiliency of the body to survive problems, stressors, and illness. It’s a big topic but today I want to introduce the concept and make you aware of what it is and how it can help you both short and long-term.

Your heartbeat is controlled by your body’s autonomic nervous system (ANS). This system runs and regulates parts of your system that are always “on.” Things like your breathing, digestion, blood pressure and heart rate. The autonomic nervous system itself is divided into two main aspects: the fight or flight response or the relaxation response.

When the autonomic system is relaxed, the heartbeat becomes more variable, demonstrating resilience and flexibility. In contrast, the “fight-or-flight” version of the autonomic system is triggered by stress (caused by an unhealthy emotional or physical conditions). If this stress response of the autonomic system is maintained, heart beat variability decreases as it moves to a more consistent high pitch. This racing heart beat is a symptom of high stress and is also an indicator that the body is being pushed towards an unhealthy and brittle state.

It makes sense, then, that healthy heart rate variability would be an indicator of a person’s ability to bounce back from severe illness – and indicator of that person’s resilience. And, indeed, it is. One recent study showed that subjects suffering from cancer who had decreased heart rate variability were strongly associated with shorter survival time.

This great indicator of overall health is surprisingly easy to access and read by being in tune with your body. It’s essentially your pulse. As you’re feeling your pulse, you’ll notice that time between heartbeats increases when you exhale and decreases when you inhale. If there are some good differences between the two, congratulations: you may have healthy heart rate variability!

 


KEY TERMS & IDEAS

A large range of heart rate variability is a sign of health and resilience. The resilience pertains to both mental health and physical health, especially the potential to survive bouts of severe illness.

Heart rate variability: the variation in the time interval between heartbeats.

Autonomic nervous system: This system runs and regulates functions in your body that are always “on” and work without conscious control. This includes your breathing, digestion, blood pressure and heart rate

Sympathetic nervous system: part of the autonomic nervous system that activates the “fight or flight” response.

Parasympathetic nervous system: part of the autonomic nervous system that helps to slow heart rate, relax the sphincter muscles and increase intestinal and glandular activity.


LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/


Ying Guo, et al., "Prognostic value of heart rate variability in patients with cancer," Journal of clinical neurophysiology: official publication of the American Electroencephalographic Society 32.6 (2015): 516, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668946/, accessed January 2019.

Angela J. Grippo, "Opinion:“Heart Rate Variability, Health and Well-Being: A Systems Perspective” Research Topic," Frontiers in public health 5 (2017): 246, https://www.frontiersin.org/articles/10.3389/fpubh.2017.00246/full, accessed January 2019.

Oura Crew, “What Is Heart Rate Variability and What You Can Learn from It,” Oura, September 14, 2019, https://ouraring.com/heart-rate-variability-basics/, accessed January 2019.

Marcelo Campos, “Heat rate variability: A new way to track well-being,” Harvard Medical School Publishing, November 22, 2017, https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789, accessed January 2019.


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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 18_Spartan_Health_Heart_Rate.mp3
Category:general -- posted at: 4:30am EST

This week Kevin talks with 2015 Spartan Race World Champion, and all around prolific badass multisports racer Robert Killian, about what it takes to be and stay on top of such a demanding sport like OCR.

LESSONS:
Being prepared puts you in the best possible situation & can reduce pressure
Motivating others can motivate you to be better
The importance of sleep, mobility and nutrition
Grit, determination can carry you through, not biceps

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

FOLLOW SPARTAN UP AND KEVIN G
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/
Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

 

© 2019 Spartan

Direct download: 009_SPARTAN_ATHLETE_Robert_Killian.mp3
Category:general -- posted at: 4:30am EST

Inspired by former Navy SEAL & 1 of the world’s best CrossFit competitors, Josh Bridges. Josh constantly talks about #PayTheMan - meaning, you gotta earn it!

If you want something, you gotta EARN it. You don’t deserve anything. You get what you Earn!


LESSONS:

Most successful people will tell you that the majority of their victories and success stories are on the other side of hard work, aka Paying the Man.
You can #PayTheMan and apply this lesson to any area of your life.
Set small goals that you MUST accomplish that earns you the right to do something.


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: SPARTAN_WAY_PAY_31.mp3
Category:general -- posted at: 4:30am EST

The future can be scary for some of us. It’s normal to be uncomfortable with the unknown and uncertain. But future tripping, the act of making your way into the future and tripping over what exists, is not an effective way of handling your worries. This kind of thinking can easily create more worry and concern for what lays ahead. Though it may be hard, working to stay in the present and remain focused on the task right in front of you is a better way of handling what you may be anxious about.

 

LESSONS:

  • Future Tripping: When you place yourself in the future and trip over, or imagine yourself failing, before you have even begun.
  • Work to remain present through deep breathing and focus on the next best thing that you can implement to move your forward.
  • Remember, the future is out of your control but your present state is very much available to 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

 

© 2019 Spartan

Direct download: 31_SM_FutureTripping.mp3
Category:general -- posted at: 4:30am EST

A former Celtics NBA player, Chris Herren speaks honestly and openly about his addictions and his path to recovery. Whether dealing with addiction, or the day to day problems of life, Herren advocates doing things the hard way. He believes kids need to learn to deal head-on with the real and difficult emotions life can bring, this will reduce the temptation to mask and avoid them with drugs and alcohol. Just like physical and mental resilience - emotional resilience is a key building block for success. Overcoming addiction has been his greatest obstacle. His sobriety, his greatest accomplishment. His dedication to helping others led him to found the Herren Project: to Support. Recover. Overcome. Sometimes the hard thing is asking for help. This episode reminds us to reach out for help when we need it, because extraordinary resources are available.

LESSONS
Ask why, rather than who or how, when it comes to substance use and abuse.
Celebrate the kids who are doing it right, their voices should be heard.
Learn emotional resilience.
Recovery is a lifestyle, it’s a culture and way to live .

LINKS
https://herrenproject.org
https://herrentalks.com/

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

TIME STAMPS
0:00 Colonel Nye, Dr. Johnny & Dr. L introduce this weeks interview
1:40 Interview begins
3:45 how addiction starts
6:00 how can we prevent addiction?
8:30 giving kids a platform to express how they feel
8:40 31 Habits: Swapping Grains for Greens
10:45 Powerful Foods Break
12:45 Interview continues - playing basketball with an addiction
15:45 the greatest accomplishment of his life
19:00 Col. Nye, Dr. Johnny & Dr. L discuss how you can integrate lessons learned from Christopher’s journey in recovery to your everyday life


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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Johnny Waite,Colonel Nye & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific)

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 238_SUP_EDIT_Christopher_Herren_FULL_01.mp3
Category:general -- posted at: 4:30am EST

I often find myself giving other’s opinions, especially a stranger’s, more value over what I find valuable or purposeful. In this episode I introduce and toss around a few thought processes that help me defeat falling into that trap.

 

Who has authority over how we feel? Who lends the ultimate approval on what it is that fills us with purpose or value? Is it your ‘why’ or is it someone else’s ‘why’ that gives us energy and direction? If it isn’t each of us ourself, then why are we always looking for the thumbs up from other’s to be our authentic selves and hesitate to be when we receive a frown; especially from a stranger?

 

Being conscious and aware when someone else is making you feel guilty for doing right, being good, or enjoying what moves you will empower you to refuse being a victim or held captive by a weaker person.

 

LESSONS:

  • YOU are responsible, YOU have the authority to approve of Yourself.
  • Know what is right, know what is wrong - Do right, don’t do wrong; you don’t need. approval or permission for this.
  • Be aware when others try to take undue priority over you.
  • Always: common decency, respect - courteous & kind.



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND Tosh:

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

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

Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

 

CREDITS:

 

Producer: Marion Abrams, Madmotion,llc.

Host: Brian “tosh” Chontosh

Show notes: Brian “tosh” Chontosh

 

© 2019 Spartan

Direct download: STAND_002_Premission_FULL_01.mp3
Category:general -- posted at: 4:30am EST

The link between intermittent fasting and good health has been noticed for a while. Intermittent fasting means going about 8 to 12 hours without food but in some cases a bit longer. And recent studies have begun to make clear the connection between fasting and longevity, a finding that is creating a lot of buzz.

What we talk about:

There are some obvious reasons that connect fasting to good health. The most obvious is weight loss. But there are many others:

Increasing your metabolism. While it’s true that long-term fasting can decrease your metabolism, short-term fasting has the opposite effect – perhaps up to 14 percent.
It promotes brain health by supporting an increase in the growth of neurons and enhancing memory performance.
Know when you’re really hungry. Going without food often provokes a desire to eat that that is more psychological than physical. Fasting 8-12 hours helps people distinguish between real hunger pangs and food cravings.


Now, here are some less obvious and but equally important reasons that connect fasting to longevity:

Recent academic studies have people buzzing about the health benefits of occasional fasting.
As we age, our cell’s ability to process energy decreases. This can lead to aging and diseases associated with aging. A recent academic study has pointed to the reason behind this phenomenon: mitochondria’s role in breaking down fat and modulating fat metabolism (which is important in keeping cells healthy).

Mitochondria (which are powerhouse structures in your cells involved in releasing energy) help to break down fatty acids and carbohydrates. They work in networks that remain fused in a healthy state (in contrast to an unhealthy, “fragmented” state). This fused state of mitochondria networks are in a “youthful” state, which maximizes their efficiency. What can help to keep these networks running well? You guessed it. Fasting!

The good news is that effective fasting doesn’t involve long periods of difficulty and self-denial. It might cause a little discomfort as you’re adjusting to a new schedule of eating, but as we know, changes in habits often require some adjustments. And this isn’t an every-day regimen. And anything worth striving for requires a little struggle and a little effort. The only things this kind of fasting requires is to not eat for a little while (and to resist your cravings while you do this). The benefits of this effort will surprise you.


KEY TERMS & IDEAS

Intermittent fasting leading to increasing metabolic rates as well as improving metabolic processes that can mitigate the normal effects of aging.

Intermittent fasting means going 8 to 12 hours without food.

Mitochondria are the “parts of cells that turn sugars, fats and proteins that we eat, into forms of chemical energy that the body can use to carry on living.”

 

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Christian Zauner et al., "Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine," The American journal of clinical nutrition 71.6 (2000): 1511-1515.

Henriette Van Praag, et al., "Exercise, energy intake, glucose homeostasis, and the brain," Journal of Neuroscience 34.46 (2014): 15139-15149.

Karen Feldscher, “In pursuit if healthy aging” Harvard Gazette, November 3, 2017, https://news.harvard.edu/gazette/story/2017/11/intermittent-fasting-may-be-center-of-increasing-lifespan/,
accessed January 2019.

“What are Mitochondria,” Medical Research Council, http://www.mrc-mbu.cam.ac.uk/, accessed January 2019.


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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

 

Direct download: 17_Spartan_HEALTH_Fasting.mp3
Category:general -- posted at: 5:30am EST

Kevin Gillotti talks with 40+ masters athlete, SGX coach, commentator & hella legit OCR racer Kevin Donahue about staying injury free over a long & demanding Spartan Race season and career.

 

TAKE AWAY POINTS:

  • Genetics plays a role, tap into that knowledge of self
  • Using your lower body to your advantage, even on overhead head obstacles
  • Take some risks & try new techniques
  • Don't eat candy, it’s bad for you

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND KEVIN G

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

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

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

Kevin Gillotti on The Web www.kevingillotti.com

 

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox




© 2019 Spartan

Direct download: 008_SPARTAN_ATHLETE_Kevin_Donahue.mp3
Category:general -- posted at: 4:30am EST

Zach Even-Esh, Joe DeSena and Brian Chontosh talk about building teams. The best teams, companies & work environments come from a place where the leaders invest in their team. Taking great care of your team inspires them to want to be a bigger & better part of the team!

 

LESSONS:

Don’t hold others back on your team. Help them win. When your team wins, you win, even if they leave for another team!
Ethics & caring for others is “winning”.
In the long run, you will always feel better when you build others up!


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: SPARTAN_WAY_Invest_30.mp3
Category:general -- posted at: 4:30am EST

Sometimes when we encounter struggle or a challenge we transform what might be best identified as a small problem into a catastrophe. You know the phrase, “turning a molehill into a mountain.” So that’s an actual psychological phenomenon called, Catastrophizing. This way of thinking can get you into trouble, however, because not all problems are catastrophes. In order to remain balanced and grounded human beings it’s important that are responses to problems are congruent with the degree of challenge in front of us.

LESSONS:
Catastrophizing: When you transform a small problem into a catastrophe and act accordingly.
Take each problem as it comes and use a grading system to help you if you need. Ask yourself, Is this an emergency, a large problem, medium problem, small problem, or insignificant.
Remember, the more sound your responses are to certain problems, the more capable you will feel in your ability to handle them.


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: 30_SM_Catastrophizing.mp3
Category:general -- posted at: 4:30am EST

Rebekah and her son were spectating at the finish line of the Boston in Marathon in 2013 when those two fateful bombs exploded. She may have lost part of her leg- but 68 operations later, she has gained a whole new insight on “counting her blessings, not her problems.” Instead of being defined by this one event she has used it as a catalyst to make PTSD training available for children all over the country through her foundation Rebekah’s Angels. She says very few have to deal with a bomb exploding near them, but many people deal with things in their life blowing up everyday- her resilience is marked by her joyful determination to inspire others and help them get the treatments they need.

LESSONS
Count your blessings not your problems
Be thankful for the life you have and have goals for the life you want
Don’t let your life be defined by one event
Your circumstances don’t define you
Make everyday a great day- don’t let anything steal your joy

LINKS
www.rebekahsangels.org
www.rebekahmgregory.com
https://inspiredperformanceinstitute.com/


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

TIME STAMPS
0:00 Joe, Johnny, Col. Nye & Dr.L introduce Rebekah’s interview
1:30 Powerful Foods
2:00 Interview begins
3:00 being 3 ft from a bomb
4:30 the mental side of healing
5:30 dealing with PTSD: Rebekah’s Angels Foundation
7:00 Robbed at gunpoint
8:00 changing your relationship to past experiences
8:50 SHOP.SPARTAN.COM/POWERFUL break
11:00 31 Habits: #10 Resisting the Norms of Everyday Sedentary Life
12:45 Interview Continues
14:15 Children dealing with PTSD
16:00 A life full of possibilities: a new chapter of life
20:35 Joe, Johnny, Col. Nye & Dr. L discuss this inspiring interview
26:20 Powerful Foods Close

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

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

CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena, Johnny Waite,Colonel Nye & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific)

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 237_EUP_REBEKAH_GREGORY_assembly_01.mp3
Category:general -- posted at: 4:30am EST

This week we welcome Brian "Tosh" Chontosh to the Spartan Up family! He'll be here every Monday with Spartan Stand.

What are you capable of right here, right now; not a question, a statement. What you could have done if, what you might be able to do if, if you had time to prepare, or under whatever cute circumstance you require to succeed is of zero interest.

 

A readiness mindset consists of two parts. 1) anticipating reasonable and likely events or circumstance in order to prepare. This is the ground floor of professionalism. It is a branch conversation of Ownership. 2) building up capacity to simply respond given a task, event, or emergency. It is letting performance have the ultimate voice for competence.

 

Would you face a known enemy or threat with a “wait a minute, let me heal my mojo for a few weeks and then we can fight?” or would you want to advertise to your opponent all the many ways you are strategizing to challenge him as you attempt to win?

 

Common sense would suggest then that we develop a mindset to not habituate these patterns in our lives.

 

LESSONS:

  • Tests confirm or deny capability given the moment of now.
  • Excuses hold you back.
  • Balance anticipation & preparation with acquiring competence for the unknown.



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND Tosh:

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

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

Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

 

CREDITS:

 

Producer: Marion Abrams, Madmotion,llc.

Host: Brian “tosh” Chontosh

Show notes: Brian “tosh” Chontosh

 

© 2018 Spartan

 

Direct download: STAND_001_Preformance_FULL_01.mp3
Category:general -- posted at: 4:30am EST

We all know that it’s important to pay attention to our daily food intake. But many people don’t know this important fact: the number of calories your body retains is not only affected by how much you eat but also by when you eat.


What we Talk About:

In this podcast, we’re going to look at the impact of the body’s daily cycles – it’s circadian rhythms (or “CR”) – on supporting the maintenance of healthier food intake and more efficient weight control.

The process by which the body breaks down food and turns it into energy is known as our metabolism. The metabolism isn’t just what happens in your stomach; it refers also to a wide range of biochemical processes within an organism. So, something that impacts your metabolism has a huge influence on your overall health and well-being. And an important driver of metabolism is the hormone cortisol.

CR’s connection to metabolism is that it helps trigger a cortisol rise in the morning. Cortisol is your “get up and go” hormone; it drives your metabolism, supports thyroid function, and contributes to the energy you can access to complete your daily activities. Because your metabolic processes are receiving a bit of a jump start from cortisol, the food you consume when cortisol is released has a greater likelihood to be burned and turned into fuel rather than stored as fat.

Your CR supports a diurnal (or daily) release of cortisol. This means that two times per day your cortisol level peaks: once in the early morning and another time in the late morning.

If you guessed that the opposite is true for the evening hours, you would be right. As the sun goes down and night approaches, your body is winding down all its processes for a good night’s sleep. Part of that winding down is lower cortisol levels. If you consume food during late hours, that food has a greater likelihood that it will not be turned to energy to accomplish a goal or task; instead, it’s likely to be stored as fat.

Using your body’s own natural cycle to shape your eating habits can enhance weight loss efforts. Consuming food between approximately 7a.m. and 7 p.m. is the optimal time for your body’s needs.

Knowing this, you should leave your midnight snacks behind and ride the CR wave and cortisol peaks to maintain good eating habits that align with your body’s natural inner clock.


KEY TERMS & IDEAS

Circadian rhythm’s connection to the release of the hormone cortisol in the human body effects how the metabolism processes food intake. Eating according to those rhythms can maintain a healthy and efficient intake of food; this also helps with maintaining weight.

Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle.

Cortisol is a hormone that drives your metabolism, supports thyroid function and contributes to the energy you can access to complete your daily activities.

Metabolism refers also to a wide range of biochemical processes within an organism (in addition to digestion).

 


LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/


National Institute of General Medical Sciences, “Circadian Rhythms,”
https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx, accessed January 2019.

Society for Endocrinology, “Cortisol,” January 2017, http://www.yourhormones.info/hormones/cortisol/, accessed January 2019.

The Mayo Clinic Diet, “What exactly is metabolism,” January 2019, http://diet.mayoclinic.org/diet/move/what-is-metabolism?xid=nl_MayoClinicDiet_20150910, accessed January 2019.


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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

 

Direct download: 016_Spartan_HEALTH_Circadian2.mp3
Category:general -- posted at: 4:30am EST

This week I talk with the tiny, but fiercely mighty, Faye Stenning about staying fit & race prepping in a dense city habitat like the overwhelming & chaotic life of a NYC city dweller.

TAKE AWAY POINTS:
Be creative in your training options and use the environment you have
Commuting to trails, finding groups, pick your times, just do what you have to do
Surround yourself with like minded people
It CAN be done

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

FOLLOW SPARTAN UP AND KEVIN G
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/
Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

 

© 2019 Spartan

Direct download: Faye_Stenning.mp3
Category:general -- posted at: 4:30am EST

Zach brings on special guest & fellow Spartan Podcaster, Tosh, to discuss why you should NOT feel bad while standing up for Excellence! Sometimes we start to feel bad when our friends and family tell us, Hey, you’ve changed!

That’s right, you are changing for the better and there is Nothing wrong with that!

 

LESSONS:

• Do not conform to the norms of “good enough”, even when people close to you try to tell you that you’re trying too hard.

• Do not ease up on your mission. If you’ve done the work, you deserve to EARN more success. 

• You should celebrate the fact that you want to win. When you win, you help other people win. 



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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: SPARTAN_WAY_EXCELLENCE_29.mp3
Category:general -- posted at: 4:30am EST

Emotional reasoning is a negative thinking pattern that can best be described as the process of turning feeling into fact. We cannot control how we feel but we can control what we do with these feelings and when we turn our feelings into fact we can find ourselves in a made up reality. Being aware of when you engage in emotional reasoning can help you shift out of this way of thinking and bring you back into a position of knowing that a feeling is sometimes just a feeling.

LESSONS:

Emotional Reasoning: When we turn our feelings into fact. Try to catch yourself when “I feel XXX”, becomes “I am XXX” : such as, “I feel incompetent” becomes “I am incompetent.” Remember to tell yourself that a feeling is just a feeling, or use the phrase, “I’m having the feeling that I am incompetent” so that you get separation from the emotion.

 

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/spartanuppo...

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: 29_SM_Feeling.mp3
Category:general -- posted at: 4:30am EST

In that moment when you think your life will end, will you have regrets? During his second Afghanistan deployment Green beret Kevin Flike was shot in the abdomen, what did he think in those touch and go moments? Kevin says “an experience is worth nothing unless you share it,” now he shares the story of his own recovery and his experiences going from highly competent soldier to a man who needed help putting on his socks. He talks about fear, courage (which he defines as “going forward when the outcome is uncertain,”) and the power of setting exceptional goals. With his wife’s encouragement, he got off pain medication, got himself into both MIT and Harvard, and started the Green Beret Foundation. He’s created a documentary to raise awareness and funds for the Green Beret Foundation called “Wounded by War.”


LESSONS
Have long term goals
Setup small milestones along the way
Find something that motivates you to not quit
Understand the sacrifice it takes to get where you want
Failure is the best teacher: fail early, fail often
Don’t be afraid- just get out there
Try new things and be open to the experience


LINKS
Kevin’s Documentary Film http://www.woundedbywar.com/
More about Kevin https://www.greenberetfoundation.org/people/kevin-flike/
Wounded by War on Instagram https://www.instagram.com/woundedbywar/
Green Beret Foundation https://www.instagram.com/greenberetfoundation/


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


TIME STAMPS
0:00 Joe De Sena, Dr. L , Johnny Waite & Col. Nye introduce Kevin’s episode
1:47 Powerful Foods shop.spartan.com/powerful code SpartanPower
2:13 Interview begins with guest host Dr. L
3:00 Getting shot in the stomach
5:00 Dealing with wounds
7:00 Support staff and path to recovery
10:45 Powerful Foods Break
12:50 Habit number 9 of the 31 Habits of the Healthiest Spartans
14:45 Interview continues: degrees from Harvard & MIT
18:00 Lessons learned
20:45 Joe, Dr. L, Johnny & Col. Nye discuss the interview and how you can apply lessons learned from Kevin’s experience to your life
25:43 Powerful Foods
26:00 Show 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 & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific)

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 236_SUP_KEVIN_FLIKE_FULL_01.mp3
Category:general -- posted at: 4:30am EST

There are a million ways you can be tempted to squeeze a few more minutes or hours out of your day, but if you want to stay healthy, you should remember one thing: you can’t cheat sleep. If you do, you may throw off what’s called - your circadian rhythm.

Circadian Rhythm is also called your sleep/wake cycle and it’s the physical, mental, and behavioral changes that follow a 24- hour or daily cycle in your body. One of the chemical or hormone mechanisms that is central to your circadian rhythm (aka, sleep-wake cycle) is melatonin, which is a hormone that induces sleep. When the optic nerves (in the eye) receive less light, that triggers a signal to the brain to make more melatonin. That happens, for example, when the lights go out and you go to bed. That natural hormone release can be affected which, in turn, can negatively affect your circadian rhythm.

Circadian rhythms or sleep-wake cycles influence hormone release, eating habits and even body temperature to name a few. Having an irregular rhythm has been linked to some chronic health conditions like sleep disorders, obesity, diabetes, depression, and something called seasonal affective disorder. Those irregular rhythms will also affect your physical performance, endurance, and cognitive health.

How much sleep do we need? We talked about this in another episode, and if you remember, it can vary a bit by age, according to the National Sleep Foundation you need an average of 7-9 hours of sleep each night.

To maintain healthy sleep patterns, one thing you should do is keep consistent bedtime habits as much as possible.

Try to go to sleep at roughly the same time each night. Another way, putting away your phone at night, and not looking at computer screens in the hours before you sleep because it can disrupt that sleep/wake cycle.

Since this question has come up with some of our listeners I want to go back to something we talked about a moment ago. Some people call it the “winter blues” or feeling a bit therapy used for “seasonal affective disorder” (or “SAD”), a condition that makes some people feel down or depressed with reduced exposure to sunlight during the winter.

One effective natural treatment is using “light therapy,” in which you use a bright lamp with a strength of 10,000 lux (strength of light emitted) for about 20-30 minutes every morning during the fall and winter. This can decrease the amount of melatonin that is secreted in the brain during the daytime and can help reset your circadian rhythm.

Our busy schedules can often distract us from good daily routines and habits and disrupt our circadian rhythm. Being conscious about keeping a regular bedtime and some easy steps and natural treatments can help you maintain healthy sleep/wake cycle throughout the year. Maintaining and supporting your CR means you’ll be much more alert, better prepared for your next race, and more effective at whatever challenge comes next.

KEY TERMS AND IDEAS:

Circadian rhythms (aka, Sleep/Wake Cycles) have a major impact on health because they help to regulate multiple systems within the body. Maintaining regular sleep patterns is the key to maintaining natural circadian rhythms. For some people who have problems with their circadian rhythms, there are gentle means to compensate and get back on track.

1. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle.

2. Melatonin is a hormone that induce sleep and plays a role in maintaining a healthy circadian rhythm.

3. Seasonal affective disorder (or “SAD”) is a condition that makes some people feel down or depressed with reduced exposure to sunlight during the winter. A natural way to help improve this is light therapy (10,000 lux strength) for 20-30 minutes each morning.


LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

National Institute of General Medical Sciences, “Circadian Rhythms,”
https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx, accessed January 2019.

National Sleep Foundation, “Excessive Sleepiness,”
https://www.sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0, accessed January 2019.

Alfred J. Lewy, et al. "Winter depression: integrating mood, circadian rhythms, and the sleep/wake and light/dark cycles into a bio-psycho-social-environmental model." Sleep medicine clinics 4.2 (2009): 285-299. https://www.sleep.theclinics.com/article/S1556-407X(09)00017-4/abstract

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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 015_Spartan_HEALTH_Circadian1.mp3
Category:general -- posted at: 4:30am EST

This week I talk strategies for overcoming pre-race jitters and nervousness with Kenneth Yee. When you travel all of the way from Malaysia for a first time visit to a country, a lot is at stake because a lot has been expended. So the last thing you need is to be dealing with energy robbing nervousness on top of all of the other moving pieces associated with racing.

 

TAKE AWAY POINTS:

  • Ask for advice from more well traveled athletes on their tactics
  • Concerns about temperature changes between countries
  • Catching up on sleep ASAP so leave enough time in your travel schedule

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND KEVIN G

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

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

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

Kevin Gillotti on The Web www.kevingillotti.com

 

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox



© 2019 Spartan

Direct download: 006_SPARTAN_ATHLETE_Kenneth_Yee.mp3
Category:general -- posted at: 4:30am EST

People LOVE being around passionate people. It makes them feel good
And inspires them to get better at Life!


LESSONS:

• If you’re struggling to get better in a certain area of your life,
Seek out passionate coaches / environments to become part of.

• Passionate people can completely alter the trajectory of a company, school, sports team, etc. 

• Passion is inside ALL of us, you need to share it with the world.



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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2018 Spartan

 

Direct download: SPARTAN_WAY_PASSIONATE_PEOPLE_28.mp3
Category:general -- posted at: 4:30am EST

Great competitors believe that they have the capacity to win and compete in the way that moves them closer to their goals. They build themselves up with confidence and visualize accomplishments instead of defeats. Believing in yourself is a key part of pumping positive medicine into your brain and your body, as the power of positive thinking has been demonstrated across disciplines.

 

LESSONS:

  • A strong belief in your capacity to achieve and get things done is a critical part of being a great competitor.
  • Building up self-confidence and relying on positive self-esteem will help you along your journey and give you an edge against those who don’t believe that they can.

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

 

Direct download: 28_SM_Believe_Update.mp3
Category:general -- posted at: 4:30am EST

Picture this, you’ve just reached the Summit of Everest- a pinnacle achievement when you’re literally on top of the World… and all of sudden everything goes white... your completely blind. Join us this week as Brian walks us down his “Blind Descent,” and tells us what skills learned from his time as a former US Navy Air Rescue Swimmer / Combat Search and Rescue and perhaps a little luck, got him home safe.

 

LESSONS:

  • Don’t panic
  • Focus on what needs to be done
  • Do more
  • Be who you are
  • Seek obstacles, don’t avoid them



LINKS
http://www.briandickinson.net



TIME STAMPS:

0:00 Dr. L, Col Nye and Johnny Waite introduce Brian

1:20 Interview begins- “always climbing”

2:50 Joe on Aconcagua

4:00 Mental toughness of downtime

5:00 Growing up on a mountain

7:00 Climbing Everest solo with sherpa support

8:45 Acclimatization

10:00 Hiking in the “death zone”

11:15 Completely soloing

13:00 Time standing still on the Summitt

14:30 Descending snow blind

19:05 31 Habits: #8 Intermittent Fasting

21:20 Interview continues: 24 hrs locked in a shipping container at Tahoe

25:00 Navy Training

28:28 Dr.L, Col Nye & Johnny Waite discuss Brian’s experience and what we can learn from his Blind Descent

 

LINKS:

More about Brian http://www.briandickinson.net/

 

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: Johnny Waite,Colonel Nye & guest host Dr. L (Joe De Sena was running around Fenway & Sefra Alexandra was on expedition in the South Pacific)

 

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2019 Spartan

Direct download: 235_SUP_EDIT_BRIAN_DICKINSON_FULL.mp3
Category:general -- posted at: 4:30am EST

Our bodies need energy and we get that from the food we eat. No surprise, right? But, what is the gatekeeper between food consumption and the energy needed for athletic performance? It’s your gut – especially the gut flora.


EPISODE SCRIPT

There are millions and millions of bacteria in your gut – in fact, there are ten times more bacteria than cells in your gut. Ten times! What are these flora doing in addition to processing food?

They can identify pathogens (dangerous compounds)

Bolster and improve the health of the intestines

Promote the growth of new cells

What happens to athletes when the gut isn’t working well? It gets in the way of performance, recovery and long-term health and sustainability of athletic performance at a high level like competition. To be more specific, there’s a cascading effect that starts very small but ends up degrading your abilities to do what you want to do in the gym, at a race or in any competitive setting. It starts with:

Too few interferons in your gut. Interferons (a type on immune cell in your body) are they’re released from cells in your gut and are important in helping to fight viruses. A healthy gut microbiome supports interferons. An unhealthy gut means fewer interferons and that can hurt your immune system. With that, the possibility of catching cold and suffering from other viruses increases.

If your immune system is stressed, your body’s ability to repair the kind of inflammation that often comes with strenuous exercise is impaired. This can lead to an increased possibility of increasing the injuries sustained during training.

Your digestion is also compromised, thus reducing the efficiency of processing nutrients for energy.

If this continues, you’ll probably not be able to improve and sustain the kind of athletic performance we Spartans are aiming for.

Luckily, it’s relatively easy to keep your gut healthy.

First, eat healthy. We all know this, but don’t cut corners if you’re exercising at a high level. The difference between good performance and great performance can sometimes be very small – so you need to be disciplined if you’ve set ambitious goals for yourself.


Give your gut what it wants.
Probiotic supplements are very helpful. Yogurt is a common source of friendly bacteria. Many specialized probiotic supplements are very helpful, too.
Some other options might be fermented foods, like sauerkraut.

As we’re exercising, our gut normally performs silently and behind the scenes. That’s how you want to keep it because it usually draws our attention after something has gone wrong. Support you gut with good eating habits and you’ll keep your performance at a high level.


KEY TERMS & IDEAS

Gut health is key to thwarting viruses, processing food for energy and repairing the damage of inflammation. Keeping the gut healthy is relatively simple. It’s worth it because the gut and especially gut flora provide a necessary foundation for your health.

Gut flora. “Bacteria and other organisms that live inside the intestines. They help digest food. Vitamins such as biotin and vitamin K are made by gut flora. Also called gut microflora, intestinal flora, intestinal microflora, and microflora.” (National Cancer Institute)

Probiotics. “Probiotics are living microorganisms that, when ingested, provide numerous health benefits.” (Healthline)

 

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/


“Microflora,” in NCI Dictionary of Cancer Terms, National Cancer Institute, https://www.cancer.gov/publications/dictionaries/cancer-terms/def/microflora, accessed January 2019.

“Probiotics 101: A Simple Beginner’s Guide,” Healthline, https://www.healthline.com/nutrition/probiotics-101, accessed January 2019.

Morgan Bickenbach-Davies, “Here’s How Your Gut Plays a Major Role in Your Athletic Performance,” Braveheart Coaching, February 22, 2017, http://www.braveheartcoach.com/2017/02/22/healthy-gut-healthy-athlete/, accessed January 2019.


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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 014_Spartan_HEALTH_Gut_health_EDIT.mp3
Category:general -- posted at: 4:30am EST

On this episode, I talk with Colleen about adjusting & adapting (time changes, food, sleep, training, weather) to the local race destination and preparing for a race after the rigors of long-distance international travel. Colleen should know, she traveled 28 hours from Malaysia to race in the USA.

TAKE AWAY POINTS:
Using meals to beat jet lag effects
Paying attention to time zones (get on the local time ASAP)
Using sleep times of race time zone, even when traveling despite what others are doing

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

FOLLOW SPARTAN UP AND KEVIN G
Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/
Spartan Up on Twitter https://twitter.com/SpartanUpPod
Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/
Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox

 

© 2019 Spartan

Direct download: 005_SPARTAN_ATHLETE_Colleen_Augustin.mp3
Category:general -- posted at: 4:30am EST

Rest & recovery are NOT a negative thing for Spartans. In fact, when you work hard, the rest and recovery gives you the much need mental & physical break allowing you to come back stronger, more energized and more inspired.


LESSONS:

Rest & recovery are good for the mind AND body.
Taking a break from the normal stimulus will boost your creativity.
More is not better, Better is Better!


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


SUBSCRIBE:

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

 

FOLLOW SPARTAN UP & Zach:

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

 

CREDITS:

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

© 2019 Spartan

Direct download: SPARTAN_WAY_VACATION-27.mp3
Category:general -- posted at: 4:30am EST

Great competitors believe that they have control over the things that happen in their lives and they take ownership of those choices. They do not offload poor performance to circumstances outside of them. They take ownership for the choices - both those that make them stronger (both mentally and physically) and those that put them in circumstances of struggle. Ownership is about believing that you have a strong internal locus of control - that you can control the direction of your life.

 

LESSONS:

  • Try to remember that you always have a choice; that you have more control over your life when you believe that you have more control.
  • Take ownership of the decisions that you make, whether they are your accomplishments or your poor 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

 

© 2018 Spartan



Direct download: 27_SM_Ownership_Update.mp3
Category:general -- posted at: 4:30am EST

What does it take to solve complicated and seemingly insurmountable challenges? Dr. Jeff Karp, Principal Investigator of Karp Lab & Harvard Medical School professor, believes the answer is a multidisciplinary approach. Surround yourself with experts who have expertise you don’t with a variety of skills and backgrounds. Karp explains to Joe De Sena how his team applied their problem-solving system to a specific challenge around brain cancer. It’s a system and process that can be applied to any puzzle. He is committed to developing the “next generation bioengineers at the forefront of regenerative medicine.” When you face Spartan challenges and obstacles as look for creative solutions. Collaborate and find new approaches to conquer our goals.

LESSONS
Always continue to learn
Ask lots of questions and seek those that have the answers
Validate those around you by allowing them to contribute
Surround yourself with mission-driven people who have expertise varied from your own
Focus on helping people and being a good mentor- give back to the next generation!
Mistakes, even those on the stage, teach you

LINKS
http://www.karplab.net/

This episode of Spartan Up is sponsored by Elevate Hemp. Elevate Hemp Extract Cream in both Heat and Cool Therapy options deliver muscle pain and relief as it targets your body's muscle and cannabinoid receptors. Elevate your Life! Get 15% off your purchase at checkout when you use code SPARTAN15 at https://elevatehemp.com/shop/


TIME STAMPS
0:00 Col. Nye, Johnny Waite & Dr. L introduce Dr. Jeff Karp
1:00 Elevate beak
1:25 Interview with Joe & Dr. Karp begins - medical lab design at Harvard
2:30 starting six companies
4:00 multidisciplinary problem solving
5:45 developing a new approach to brain cancer
8:20 going “all in”
10:00 breaking down dogmas
11:45 meeting people in the entrepreneurial ecosystem
13:15 constantly be experimenting
13:50 31 Habits of Health Spartans: #7 “Tell Someone”
14:55 Elevate break
16:50 Interview continues: Joe tells the tale of Spartan Tea
18:00 Learning from a big mistake at a TEDMED talk about bioinspiration
21:00 Giving feedback to CNN & taking risks
26:00 Three things everyone should do
26:55 Colonel Nye, Johnny Waite and Dr. L discuss how to integrate Dr. Jeff Karp’s insights
34:30 Elevate Break
35:00 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 & guest host Dr. L (Sefra Alexandra was on an expedition in the South Pacific)

Synopsis – Sefra Alexandra
Production Assistant - Andrea Hagarty

© 2019 Spartan

Direct download: 234_SUP_EDIT_JEFF_KARP_FULL_01.mp3
Category:general -- posted at: 4:30am EST

Maintaining good health usually means doing many things and not just one. For instance, if you want to lose weight, gaining muscle can help, but focusing on that alone is not the best or most efficient way to make your weight goals. Today, we’re focusing on immunity and how to naturally raise the bar and stay healthy.

A multi-faceted approach is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens (a bug, a virus)…

Avoid smoking and drinking alcohol as much as you can (of course).

Getting enough sleep. Sleep performs many regulatory functions for the immune system. One that is especially important is helping to create a “memory” within the immune system so antibodies can “remember” unwelcome organisms that have previously invaded the body.

Also, something all Spartans do is to follow a moderate and regular exercise regimen that boosts immunity. One caveat: athletes performing at peak levels have reported some increased susceptibility to respiratory illness, so if you’re going to push yourself to high competitive levels of performance, your preparing for a big race take some extra precautions. And I’ll mention those now...

The immune system – like any system in the body – needs a variety of nutrients to keep it running well. A lot of those nutrients (like vitamins and minerals) are often best supplied by fruits and vegetables … and some spices and herbs as well.

Citrus fruits: These are easy to access and rich in vitamin C, which is thought to increase the body’s production of white blood cells. (Papaya, kiwis and spinach also have a lot of Vitamin C.)

Turmeric: It’s part of many spicy curry recipes, but it can also have a restorative effect on the body by reducing inflammation and repairing muscle damage that come with exercise.

Oregano: this popular herb is full of antioxidants. Research has also shown that essential oils from oregano can combat bacteria, as well.

Cayenne pepper packs multiple punches. In addition to vitamin C, it has beta carotene and antioxidants which help to maintain mucus membrane tissue that fends off bacteria and viruses.

The right food intake combined with the good daily habits can support your immunity to pathogens. This multi-faceted approach just takes a little bit of planning and is easy to do and really effective!

KEY TERMS AND IDEAS
Good habits can support a vibrant immune system. A multi-faceted approach to maintaining good health is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens.


Immune system. “The immune system is the body's defense against infectious organisms and other invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade body systems and cause disease.” (KidsHealth)

Pathogens. A microorganism (like a virus or bacteria) that can cause disease.

White blood cells. “A type of blood cell that is made in the bone marrow and found in the blood and lymph tissue. White blood cells are part of the body’s immune system. They help the body fight infection and other diseases.” (NCI Dictionary).

LINKS & RESOURCES:
Follow Dr. Nada on:
Linkedin https://www.linkedin.com/in/nada-milo...
Sage Tonic www.sagetonic.com
Sage Tonic on Instagram https://www.instagram.com/sagetonic/

David C. Nieman, et al. "Upper respiratory tract infection is reduced in physically fit and active adults." British Journal of Sports Medicine 45.12 (2011): 987-992, https://pdfs.semanticscholar.org/bc18/dca045fdece0fc7b9b4c30f6c7ec887f1869.pdf,
accessed January 2019.

“How to boost your immune system,” Harvard Health Publishing, July 16, 2018, https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system, accessed January 2019.

“Immune System,” Kidshealth, https://kidshealth.org/en/parents/immune.html, accessed January 2019.

Luciana Besedovksy, Tanja Lange, and Jan Born, "Sleep and immune function," European Journal of Physiology 463.1 (2012): 121-137, https://link.springer.com/article/10.1007/s00424-011-1044-0, accessed January 2019.

“Protect Your Health with Immune-Boosting Nutrition,” eatright.org
https://www.eatright.org/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition, accessed 2019

NCI Dictionary, “White blood cells", https://www.cancer.gov/publications/dictionaries/cancer-terms/def/white-blood-cell, accessed January 2019.


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.
Writer and Host: Nada Milosavljevic MD, JD

© 2019 Spartan

Direct download: 013_Spartan_Health_Immunity_EDIT_1.mp3
Category:general -- posted at: 4:30am EST

On this episode, Cole and I chat about tapering for a Spartan Race using methods such as the current week’s workload and perceived effort as a determination for how much of an effort level and workload to put out in a race taper depending on race distance (Sprint, Super, Beast).

 

TAKE AWAY POINTS:

  • At least a 1 week taper for a Beast
  • Use RPE (rate of perceived exertion) as a means to determine effort level
  • The immediate events leading up to a race (sleep, work, previous workouts) need consideration is a taper plan
  • Listen to your body!

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND KEVIN G

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

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

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

Kevin Gillotti on The Web www.kevingillotti.com

 

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox




© 2019 Spartan

 

Direct download: 004_SPARTAN_ATHLETE_Cole_Derosa.mp3
Category:general -- posted at: 4:30am EST

I first heard this Sun Tzu quote from my friend and NFL Veteran,
John Welbourn. It REALLY hit home for me as I have experienced
Countless times how an environment can lift you up or hold you back.



LESSONS:

 

  • Surround yourself with battery chargers as our friend Joe Polish says to gain inspiration from others
  • As a parent, keep an eye on your kids’ friends. Do they make your child better or add more stress?
  • Whether it’s work, sports, gym - you’re always in an “environment” and surrounded by people. Make sure these environments are charging your batteries!



LINKS:

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

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



SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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




FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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




CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 

Direct download: 26_SPARTAN_WAY_SWORD.mp3
Category:general -- posted at: 4:30am EST

Great competitors stay committed. There will always be excuses, always a reason to quit, move on to something else, or put it on the shelf for later. Great competitors commit. They move away from language like, “I’ll try”, that immediately gives them a way out, and they use more declarative statements like, “I will.” Having the mindset of completion allows them to move forward with stronger intention and will.

 

LESSONS:

  • Commitment is a key element to becoming a great competitor.
  • Try to shift away from words that give you an out and become more proficient in the language of commitment.
  • Commitment isn’t about perfection but it is about showing up and remaining on task.



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

 

Direct download: 26_SM_Commitment.mp3
Category:general -- posted at: 4:30am EST

What patterns did you learn as a child? How are they showing up in your adult life? Bizzie Gold unveils the mystery behind the obstacles and triggers in your mind that hold you back from realizing our full potential. The founder of the massive phenomenon Buti Yoga, Bizzie Gold was not satisfied with breakthroughs in physical health. This week she and Joe discuss how Sustainable Self-Mastery can be conquered through her paradigm shifting BREAK Method.


LESSONS

  • Don’t adhere to a victim mentality
  • Practice self awareness and do a “check-in”
  • Take note of what triggers you
  • Observe your emotional responses
  • Be open and unafraid to uncover what is holding you back

 

LINKS

https://breakmethod.com/

https://www.bizziegold.com/

https://mymoderngood.com/

https://butiyoga.com/

 

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

 

TIME STAMPS

0:00 Johnny, the Colonel & Dr. L introduce Bizzie’s episode

2:25 Interview with Joe De Sena & Bizzie Gold at Spartan World Championships begins

4:15 Directed storytelling

5:00 Overcoming childhood adversity

6:30 Not embracing the victim mentality

7:30 “You’re a Liar”

9:45 31 Habits  Relearning About Fats

11:11 FORTHEFITAID.COM break

12:30 The interview continues & Joe’s completely “fixed” :)

13:15 Obstacle course vs online course

14:00 Buti Yoga- the cure to something that is hidden

16:25 Core beliefs about yourself

17:45 “Go Into the Chaos”

20:00 Dr. Johnny, Colonel Nye & Dr. L discuss how to integrate Bizzie’s method into your daily routine

24:50 FORTHEFITAID.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 & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific)

 

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2019 Spartan

Direct download: 233_SUP_EDIT_BIZZIE_GOLD_FULL_01.mp3
Category:general -- posted at: 4:30am EST

We’ve talked about a class of herb called adaptogens in an earlier episode of Spartan Health. Rhodiola is an adaptogen that can provide many health benefits and provide energy, endurance, and recovery support during your next Spartan Race. Rhodiola is a well-researched herb used for centuries in Asia, Russia and arctic regions of Europe.

WHAT WE COVER

a. First if all, what is it? In a nutshell, it’s a wonderful herb that can help your body recover from stress and fight fatigue. Further, it can support the body as you condition to different environmental stressors like high altitude.
b. But, let me give you a bit of its history ‘cause it really is fascinating: Rhodiola is an herb native to China, Russia (and a particular region in Russia, Siberia) and Mongolia. It has been used in Russian folklore medicine for centuries and caught the interest of Russian scientists in roughly the 1950’s. They heard of its health and vitality promoting properties and began conducting research to get a better understanding of its clinical properties and application. They were so impressed with what they found they started giving it to Russian cosmonauts (in their space program) and their Olympic athletes. They felt the cosmonauts recovered more quickly from space induced ill-effects and that it supported their Olympic athletes in terms of endurance.
c. Rhodiola is one of the most well-researched Adaptogens (they’ll be more on adaptogens in another podcast so stay tuned); it’s generally regarded as a safe, non-toxic, herb. But, before taking any herbal supplements of any kind check with your health provider in case you have specific medical needs that might affect your use of this herb or any others for that matter.
d. To recap, Rhodiola can help enhance stamina, exercise recovery and help the body adjust to stress-related conditions (such as high altitude or even jet lag when changing time zones).
e. Several ways it can be used - In Siberia, it’s often taken as shot of rhodiola infused vodka! I am NOT suggesting that and I want to be quite clear but I am highlighting the importance and health application of this wonderful, time-honored herb. It can be consumed as an herbal tea / aka tisane, in capsule form, or as a powder in a healthy smoothie or beverage.
f. So the next time you’re looking for something to provide natural and healthy support as you push your body and mind to prep for the next race. Check out Rhodiola!

KEY TERMS & IDEAS:

Rhodiola: native to arctic regions of Europe, Asia, and Russia
Supports a healthy stress response, endurance, and recovery from environmental extremes - jet lag and high altitude
Historical use by Russian cosmonauts and olympic athletes
A well-researched herb with a fascinating history

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

“Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones” Phytomedicine. 2009 Jun;16(6-7):617-22.
https://www.ncbi.nlm.nih.gov/pubmed/19188053
“The effects of an acute dose of Rhodiola rosea on endurance exercise performance”J Strength Cond Res 2013 Mar;27(3):839-47.
https://www.ncbi.nlm.nih.gov/pubmed/23443221
“Acute Rhodiola rosea intake can improve endurance exercise performance” Int J Sport Nutr Exer Metab 2004 Jun;14(3):298-307.
https://www.ncbi.nlm.nih.gov/pubmed/15256690


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

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

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

© 2018 Spartan

Direct download: 012_HEALTH_RHODIOLA_EDIT_1.mp3
Category:general -- posted at: 4:30am EST

On this episode, Kristen talks to me about how to stay race fit & race ready when you are juggling a life & interests outside of racing, but yet are a highly competitive athlete with aspirations.

 

TAKE AWAY POINTS:

  • BALANCE - Does racing have to be your sole focus to be successful?
  • Consider being content & at peace with being a top athlete, but not always the “winner”
  • Make a mental effort to not get caught up in what others are doing
  • Be ok with going with the flow
  • Train & use what you have at hand & time allows

 

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND KEVIN G

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

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

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

Kevin Gillotti on The Web www.kevingillotti.com

 

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox




© 2019 Spartan

 

Direct download: 003_SPARTAN_ATHLETE_Kristen_Saad.mp3
Category:general -- posted at: 4:30am EST

If you’re wondering how to inspire, educate and influence your kids into

Exercising and living a healthy lifestyle, this is the episode for you! To quote

One of our Spartan UP Guests, Coach Rob Koll, Your actions speak so loud I can’t
Hear a word you’re saying. This quote is perfect for today’s episode!


LESSONS:

 

It’s not just what you say / tell your kids to do, it’s what they see YOU doing.
Exercise in front of your kids regularly throughout the week.
Create a supportive environment at home. I had some Kettlebells, rings and a climbing rope in my garage and my kids saw me exercising regularly.
Get the entire family involved. Do just 1 exercise in front of your kids everyday. It can be 10 squats, 10 burpees, maybe a quick sprint up and down the sidewalk. Let them see YOU being a leader!


LINKS:

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

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


SUBSCRIBE:

 

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

YouTube: http://bit.ly/SpartanUpYT

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



FOLLOW SPARTAN UP & Zach:

 

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

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

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

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

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



CREDITS:

 

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes:  Zach Even - Esh

 

© 2018 Spartan

 


--
Marion Abrams
Story & Strategy at Madmotion
Spartan UP! Podcast Producer

Office: 802-746-8876
Mobile: 802-233-5315

Marion on Linkedin
Twitter & Instagram @madmotion

Direct download: 25_SPARTAN_WAY_KIDS.mp3
Category:general -- posted at: 5:30am EST

Great competitors see the challenges they face and the hardships they endure as opportunities. We all experience difficult things but great competitors see those experiences as vehicles of wisdom, growth, and an opportunity to build obstacle immunity. They do not cower in the face of that which is difficult but rather rise because they know that in the end it will make them stronger and improve their performance.

 

LESSONS:

  • Remember that when a challenge is set in front of you, try to see it as an opportunity.
  • Roadblocks and obstacles are there to build you up, give you a chance to test your limits, and assist you in self-reflection.



SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

 

FOLLOW SPARTAN UP AND DR. L:

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

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

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

 

CREDITS:

 

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

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

 

© 2018 Spartan

Direct download: 25_SM_Obstacles.mp3
Category:general -- posted at: 4:30am EST

What’s Wellness? How can you integrate these principles to dominate the obstacles ahead?  How do you live your life well? This episode is all about discovering the forces of wellness. Josh Trent addresses the physical, the mental/emotional and the spiritual. He walks us through his tips, tricks and routines - as he says, “if I can breathe I can choose.” Let’s all breathe goodness into our lives.


LESSONS

  • Build internal trust when in hard situations
  • Fill the buckets of spiritual, physical body and mental/ emotional wellness daily
  • Breath is everything! It’s helps you with all facets of your life
  • Womb squats will set you free
  • Do an emotional inventory- find your “enjoyment curve”

 

LINKS

https://wellnessforce.com/

Josh's M21 morning program https://wellnessforce.com/M21

 

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

 

TIME STAMPS

0:00 Our hosts Sefra Alexandra (The Seed Huntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) introduce Sefra’s interview with Josh Trent

1:25 FORTHEFITAID.COM

1:45 Interview begins with a deep belly breath

4:00 The choice of fear or trust

7:30 How do I be healthy?

8:25 31 Habits- Always Taking Advice & Never Stop Learning

9:40 FORTHEFITAID.COM break

10:55 Interview continues

12:30 The M21- 21 warrior breaths

16:00 Reverse Engineering

18:30 Womb Squats

20:00 Conduct and emotional inventory- look at your enjoyment curve

22:55 Sefra Alexandra (The Seed Huntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) discuss how to integrate the goodness of wellness into your daily routine

31:00 FORTHEFITAID.COM close - sign up for monthly grand prize


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: Johnny Waite, Sefra Alexandra & guest hosts Matt B Davis & Charlie Brenneman

 

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

 

© 2018 Spartan

Direct download: 232_SUP_EDIT_JOSH_TRENT_FULL_01.mp3
Category:general -- posted at: 4:30am EST

We’re all pressed for time and need efficient, quick tools to increase energy and help us optimize our busy days. Here are two simple techniques that can provide rapid but effective ways of giving you a “wake up call.” One will give your brain a boost and the other will support your core for stability and injury prevention. Let’s engage your mind and energize your body whether it be for your next Spartan Sprint or Super!


WHAT WE TALK ABOUT:

a. Today’s world is more and more demanding. Some of us have two jobs, or maybe you’re taking night classes after work, starting families and raising children the list goes on and on…

b. In this podcast I’m going to talk about what can aid in increasing our energy and helping us fight fatigue. I’ll discuss two different sensory stimuli: one olfactory (your sense of smell) and the other is a stretch which is physical but also engages your sense of sight.

- First, your sense of smell: it’s a fruit, an essential oil, herbal tea: That is Grapefruit:
it’s a juicy, bittersweet citrus fruit that’s a hybrid fruit created from the pomelo and the orange. It’s a good source of Vit C, lots of other vitamins and minerals but important for our chat right now…it energizes the senses!
Grapefruit oil or its essence upregulates the CNS and stimulates the brain. Wakes us up!

c. Second quick energy boost: Stretch Your Hip Flexors

- This often forgot about muscle group will not only energize the body but it’s one of the most important muscle groups to help prevent falls and injury and improve balance. Helps ensure stability of the lower body, allows you to bend at the waist and bring your knee toward your chest
-Sitting for extended periods shortens and tightens them. You should stand from your chair every hour to stretch them.
- Simple stretches: lunges, if you have more space you can do a bridge (laying down, feet flat on the floor, arms flat at sides, push up using your glutes, thighs, and back.


KEY TERMS & IDEAS:
Combat low energy and fatigue with quick, simple tools that you can use anytime by engaging your mind and body for an effective result.
Engage your sense of smell: use Grapefruit essential oil to stimulate and “wake up” when you feel sluggish. It can give your brain a boost and provide rapid but natural energy
Engage your body and sense of sight: your hip flexors are one of the most important muscle groups to provide stability and a solid core. A hip flexor stretch improves circulation, helps prevent injury, and focuses your sense of sight while holding the pose and balancing the body for this important stretch.


LINKS & RESOURCES:

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

“Actions of essential oils on the central nervous system: an updated review” Dobetsberger, C. and Buchbauer, G. Flavour and Fragrance Journal, Feb 18, 2011.
https://pdfs.semanticscholar.org/fc4d/01f20b689f5f3c19d747c2bda4f256865b81.pdf
“Nonvolatiles of commercial lime and grapefruit oils separated by high-speed countercurrent chromatography” Feger, W. Journal of Agricultural of Food Chemistry, 2006; 54: 2242-2252.
https://www.ncbi.nlm.nih.gov/pubmed/16536603
“Current concepts in muscle stretching for exercise and rehabilitation” Page, P. Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/


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

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

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

© 2018 Spartan

Direct download: 11_HEALTH_TWO_ENERGY_BOOSTS_edit_1.mp3
Category:general -- posted at: 4:30am EST