Wed, 8 April 2020
We are all feeling isolated right now - but that will end. Mark tells Joe De Sena about the tools he used to change his trajectory. As a young boy Mark moved to the U.S. with his family from Egypt and found he was very socially isolated. For the next decade his diet and behaviors fostered an unhealthy lifestyle that fueled his social anxiety. After a certain point he had had enough and did the deep work to get over what was limiting his life. At only 22 years old he's now sharing what he learned. In his podcast Humans 2.0 and his new book “Screw Being Shy,” he gives us the tips and tricks we need to crawl out of our shell and into a confident social paradigm that fits you. Lessons This episode of Spartan Up! is brought to you by Honey Stinger. Made with organic honey and delicious ingredients, Use code HSSpartan2020 at Honeystinger.com for 30% off and Sweeten the burn. Join the Spartan Up team on our Zoom chats, details on Spartan Up Podcast Instagram and Twitter Time Stamps |
Thu, 2 April 2020
Communication is so important in getting our own needs met and effectively assisting others. When we experience stress or during times of uncertainty, our communication can be one of the first thing that suffers. We are often flooded with emotions which make it difficult for us to dial in on effective communication. There are a few key things to keep in mind in order to maintain good levels of communication. Being clear with the ones around you is always important in delivering a message, as is creating steps along the way. And lastly, try to keep a clear and calm tone in the way you communicate.
LESSONS:
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/
CREDITS:
Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence
© 2020 Spartan |
Tue, 31 March 2020
You may be feeling the challenge. This interview with Dan Crowley, Bataan Death March survivor, will remind you that we must as a culture reframe our frame of reference. Yes, this time has limited our freedoms, invoked fear and changed the paradigm of our daily life as we know it…. Yet, there are elders in our midst that have dealt with truly unthinkable horrors and come out on the other end even more resilient. This week we revisit one of the most important interviews in Spartan Up history. Dan Crowley’s is a 98-year-old WWII POW, survivor of the horrific Bataan Death March, and a delightful man. Faced with unfathomable torture, he is truly one of the most resilient, remarkable and optimistic human beings we have had the privilege to meet. This extended episode tells a dark tale in the world’s history, yet, his smiling jovial face shows the true and utter strength, grit and resolve of our species. It was our honor to be able to capture this important story and share it with all of you. In this time of personal confinement, find the hope and positivity to keep your spirits high and inspire those around you! We will get through this- march on.
FOLLOW SPARTAN UP: CREDITS: © 2020 Spartan
Direct download: 296_SUP_EDIT_DAN_CROWLEY_REPUBLISH_1_01.mp3
Category:general -- posted at: 12:05pm EDT |
Thu, 26 March 2020
During times of stress and unpredictability, there is often no more important value than the value of interdependence. Interdependence is the recognition that I can rely on you and you can rely on me. For whatever reason, many of us have come to believe that reaching out to others for support is weakness or a demonstration of incompetence. In truth, using the support around you and offering support in return is a huge measure of strength and courage. Give yourself permission to reach out for help, ask for something that you need, and benefit from the value of interdependence. LESSONS: Interdependence is the acknowledgement of reciprocity in support - I need you, you need me. Utilize your support system by reaching out and expressing your needs. Don’t be afraid to ask for what you need. There is strength in being able to lean on others for help and also being strong when others need to lean on you.
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan |
Wed, 25 March 2020
Marko Cheseto is one of the happiest people I've ever met! He came from Kenya to Alaska on a running scholarship, but while he was there he lost both legs to frostbite. Today Marko holds the record for the fastest Marathon by a double amputee - he's fast! In this episode he tells his story, but also shares some really great advice for making the best of difficult times. Let me know what you think! SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Twitter @SpartanUpPod Instagram @SpartanUpPodcast
CREDITS: Producer – Marion Abrams, Madmotion, llc. Host: Joe De Sena, Colonel Nye, Dr. Johnny Waite & Sefra Alexandra are doing immunity burpees & washing their hands :) Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty
© 2020 Spartan
|
Fri, 20 March 2020
Obstacle immunity is a credo of this community and together we will adapt and overcome! Now more than ever we need to be positive and beacons to those around us. We must be solution focused and not fall into the traps of fear. You’ve got this Spartans. Together we are Spartan Strong and will overcome this invisible obstacle. Now is the time to be of service and retrain yourself in the new skills needed.
In this special episode we will hear advice from 10 EXPERTS in medicine, mindset, food, business, community preparedness and mindfulness. To the Spartan Community, globally we are facing an obstacle like never before and never has it been more important to remember and implement all the resiliency lessons we have learned over the five years of doing this podcast. In this special episode we check back in with experts across the fields of physical, mental and medical wellness to give you the best tools for your toolbox to accept and adapt to this challenge. The overarching message is to stay informed, but still stay productive! These experts have excellent advice that will give you great strategies to implement a healthy and productive response to this pandemic.
Don’t be scared, be prepared! And don’t forget to breathe!
EXPERTS & TOPICS FEATURED ON THIS EPISODE: EXPERTS & TOPICS FEATURED ON THIS EPISODE: - Dr. Paul Kilgore - Infectious Disease specialist // Medical info for Spartans
Stay Strong. Stay Positive & Wash Those Hands!
LINKS:
Dr. Paul Kilgore http://quantitative-health.com/ Genius Recovery https://geniusrecovery.org/ Corinna Coffin https://www.instagram.com/cscoffin13 Dr Nada mentioned these episodes ZINC https://www.youtube.com/watch?v=hBseaQTBh3E&t=84s Natural Treatments to Boost Immunity https://www.youtube.com/watch?v=U8mCc5nwcyE&t=3s Dr. Stephen Cabral https://stephencabral.com Jesse Levin - Tactivate https://www.tactivate.com/ Zach Even-Esh https://www.instagram.com/zevenesh/ Lonnie Mayne https://lonniemayne.com/ Amy Swift Crosby http://www.smartypeople.com/
Stay Strong. Stay Positive & Wash Those Hands!
Thank you for listening. Let us know what you think, should we do more episodes like this? We’re easy to find on twitter @SpartanUpPod and instagram at @SpartanUpPodcast
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Twitter @SpartanUpPod Instagram @SpartanUpPodcast
CREDITS: Producer – Marion Abrams, Madmotion, llc. Host: Joe De Sena, Colonel Nye, Dr. Johnny Waite & Sefra Alexandra are doing immunity burpees & washing their hands :) Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty
© 2020 Spartan |
Wed, 18 March 2020
Dr. Lara Pence says: Stress is something that we all encounter and learning how to be resilient to stress can be one of your most important skills. It’s important to remember and consider that stress isn’t going away anytime soon. Often we imagine that “life will get easier” but sometimes it just doesn’t. What does get easier? Our ability to manage and become more resilient. How do we do that when it comes to stress? It all starts with acknowledging and accepting stress. It’s not going away so let’s embrace it. And then we move into physical and mental fuel that can keep you accelerating during stress. LESSONS: SUBSCRIBE: FOLLOW SPARTAN UP AND DR. L: CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. © 2020 Spartan |
Tue, 17 March 2020
Mark Pattison was catching touchdown passes in the last minutes of games to stadiums of 100,000 plus thousand people. Playing football at a high level taught him how to think big and step into fear. When his NFL career ended, what was next? It’s not easy to leave a job and identity like that. After a pivot to what became a successful marketing and import, export business - Mark Pattison decided that how things looked from the outside mattered less than how he felt on the inside. He wanted to truly follow his passion for the mountains. Here is where his Seven Summits mission began, to attempt to be the first NFL player to successfully hike the tallest mountain on each continent. Today he is 6 mountains in. He was preparing to summit Everest this summer, but just like many of us, COVID-19 changed his plans https://www.markpattisonnfl.com/category/blog/ . But he still knows preparation means opportunity!
LESSONS
LINKS https://www.markpattisonnfl.com/category/podcast/ https://www.markpattisonnfl.com
TIME STAMPS 1:38 Interview begins with a bear through his race 3:00 Playing in the NFL 6:00 Going off the cliff 7:30 Rechanneling energy towards business 10:00 Shifting your questions 10:49 Adjust, adapt & pivot 11:40 the Seven Summits mission begins 13:30 Finding a mentor, mapping it out & flying to Africa 15:00 Challenges, tragedies and joys of the many summits 16:20 Denali 19:00 Greatest strength is also greatest weakness 23:00 Antarctica 24:30 His why. Step into your fear. 25:30 Loving the process 27:40 Summitt Fever 28:50 Fail to plan, plan to fail 29:40 Seven summits smoothie 31:08 What’s next - The South Pacific & the highest point in every state 34:50 Sefra & Joe talk about how you play to level of those with you in the room 36:50 Push to exhaustion 38:22 “Getting to the top is optional getting down is mandatory!” 39:00 Let us know what your Seven Summits are!
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod
CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena, Sefra Alexandra & Dr. Johnny Waite Colonel Nye Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty
© 2020 Spartan |
Fri, 13 March 2020
Advice from 20 EXPERTS in medicine, mindset, food, business and mindfulness. To the Spartan Community, globally we are facing an obstacle like never before and never has it been more important to remember and implement all the resiliency lessons we have learned over the five years of doing this podcast. In this special episode we check back in with experts across the fields of physical, mental and medical wellness to give you the best tools for your toolbox to accept and adapt to this challenge. The overarching message is to stay informed, but still stay productive! Do the projects you have been putting off, celebrate this time with family and loved ones, harness new skills like cooking at home or designing your own home workout routine.
These experts have excellent advice that will give you great strategies to implement a healthy and productive response to this pandemic. Don’t be scared be prepared! And don’t forget to breathe!
EXPERTS FEATURED ON THIS EPISODE: Dr. Paul Kilgore,(Quantitative-Health) Jonny Waite, Anthony Trucks (Identity Shift), Mike Bledsoe (The Strong Coach), Sarah Lipton (Genuine), Dr. Lara Pence (Chief Mind Doc & Licensed Clinical Psychologist), Katie Jones (Food Heroes Podcast),Joe Polish (Genius Network), Ben Greenfield, Dr Danielle Roberts,MD, Dr. Jen Welter (First female NFL coach), Brian Johnson (Optimize), Sefra Alexandra, Anders Varner (Barbell Shrugged), Zach Even-Esh, Shana Lee (The Soul Frequency), Laura Gassner Otting (limitless), and Charlie Engle.
Obstacle immunity is a credo of this community and together we will adapt and overcome! Help each other, protect yourself and Wash Those Hands!
Thank you for listening, to Charlotte Miles for recording a message from Joe desena in Sparta Greece and to Carrie from Yaya podcasting for help with the edit. Thank you also to the experts whose tips we were not able to get into this episode and to all of you for listening and doing your part. Let us know what you think, should we do more episodes like this? We’re easy to find on twitter @SpartanUpPod and instagram at @SpartanUpPodcast
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod
CREDITS: Producer – Marion Abrams, Madmotion, llc. Field Recording - Charlotte Miles Additional Audio Editing - Carrie from YaYa Podcasting Host: Joe De Sena, Colonel Nye, Dr. Johnny Waite & Sefra Alexandra are doing immunity burpees & washing their hands :) Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty
© 2020 Spartan
Direct download: SPARTAN_UP_HANDLING_CRISIS_EPISODE_Mixdown_1_luffed.mp3
Category:general -- posted at: 7:16pm EDT |
Wed, 11 March 2020
One of the best ways to build confidence is to utilize your fear of something and move through it with courage. Although some believe that courage is the absence of fear, this couldn’t be further from the truth. Courage is about being afraid but doing anyway - and from this we build confidence because we can reflect on that which we have accomplished and create a library of moments in which we see our greatness arise. Reality testing is another great way to build and tap into confidence that might already be there. By truly asking yourself questions like, What am I good at?, and seeking truth in our reflection we can create opportunities for us to have perspective on our strengths. LESSONS: Courage builds confidence, and courage is at play when we are afraid of something but we do it anyway. Try to use your fear as an opportunity for confidence building and use positive self-talk to get you through. Reality testing is a very healthy way to also build confidence. Reality testing includes taking a deep look at what you feel vs. what is fact. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan |
Tue, 10 March 2020
Have a question for Joe or anyone on the Spartan Up team? Here is your opportunity. Voice message or text 1.917.924.3002 and we’ll answer the best questions in another Q&A episode. This is a quick episode with some powerhouse advice from the gritty man himself. As Joe says, any day we get to wake up on this side of the dirt is a good day! Enjoy - smile - move that needle forward in your endeavors and send us your questions! Make them hard ones- Joe’s up for the challenge!
LESSONS
LINKS Want to ask Joe a question yourself?! Text or Voice message 1.917.924.3002
BOOK RECOMMENDATIONS Reminiscences of a Stock Operator by Edwin Lefèvre Think and Grow Rich by Napoleon Hill
TIME STAMPS 0:00 Joe wants your questions! 1:30 How do you get your kids to listen to you? 2:10 What would you change from the past? 2:30 More countries in the Midwest? 2:50 How do you deal with anxiety? 3:00 How do you remain focused? 3:50 Why did you join social media? 4:30 Best financial advice? 5:15 Don’t chase the ridiculous bubbles- wait till there is blood in the streets! 5:50 Creative ways of raising money? 6:15 How to overcome bankruptcy? 6:30 Send us your questions via voice texts: 1.917.924.3002
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod
CREDITS: Producer – Marion Abrams, Madmotion, llc. Host: Joe De Sena The Colonel, Dr. Johnny Waite & Sefra Alexandra are there in spirit ! Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty
© 2020 Spartan |
Wed, 4 March 2020
Host Dr. L says: There is a saying that God Gave Us Two Ears and One Mouth for a Reason. The notion: That we were born to listen more than we were to talk. In today’s society, the ever-present social media platform has given many a vehicle to use their voice, put out their message, and be heard. And, at the same time, as a society we are losing the art and skill of listening when our focus becomes ‘what can i say?’ instead of ‘how can I listen?’ In order to building back up the skill of listening, we must practice listening by being mindful about how we relate with others, and through truly dropping our own ego when we are in a position of listening. LESSONS: Building the skill of listening requires a mindful approach, one in which we are paying attention and working towards true engagement. Try being present with whom you are listening to by avoiding thinking about what you are going to say next or how you might sound and just practice hearing what they are saying. Engage in perspective shifting and cognitive flexibility by listening to podcasts or other audio sources that challenge your own position. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan |
Tue, 3 March 2020
Doctor, Lawyer or failure - those were the 3 options David Meltzer's mother laid out for his future. After seeing his mother’s financial struggles, he picked a fourth - RICH. Straight out of the gate he was phenomenally successful, living the proverbial dream, until the walls came crashing down in 2008. He had lost his center. Lucky for him - his wife called him out. This shift had him reassess his values and shift his focus to 4 central principles: gratitude, forgiveness, accountability & inspiration. He realized that it’s all about attention to intention and the most important thing is to help others. His mission: make a lot of money to help a lot of people and have a lot of fun. |
Fri, 28 February 2020
Guest host Patrick Sweeney, the Fear Guru, is back for week 4. Now it's time to use neuroscience for peak performance. It doesn't matter if your career is on the line, or you're playing for the club tennis championship - choking is part of competition. It's your body's biological response to stress that can all too often derail you from your ultimate goal. Patrick explains the neuroscience behind why this happens and gives you several proven strategies you can put to work today to help use fear as fuel for your peak performance. #FearIsFuel
Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform FREE because you listen to the Spartan Up podcast! Go to Learn.Spartan.com then click REDEEM in the top menu, enter the code PODCAST and create a new account. SUBSCRIBE: CREDITS: © 2020 Spartan |
Wed, 26 February 2020
The morning is one of the most important times of the day. It’s when we set our intentions, decide what tasks require our time and energy, and establish a foundation of perspective that will guide us throughout the next 12 hours. So doesn’t it make sense to treat this time with care? We think so. There are three things to keep in mind when your eyes open and you step out of that bed (on the right side that is!). First, what can you do for your body? How can you activate the physical parts of yourself that will be called upon during the day and awaken your body? Next, what do you plan to do for your brain? How will you activate a mindset that can hold for the entire day? And lastly, what is the best next step that you plan to take to move your decisions and responsibilities forward? LESSONS: SUBSCRIBE: FOLLOW SPARTAN UP AND DR. L: CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. © 2020 Spartan |
Tue, 25 February 2020
Being left behind at a young age by parents searching to create a better life might be what drove Raul Villacis to become a real estate millionaire… but with that success came new challenges. When life finally became comfortable, he lost his edge. Raul has covered a lot of ground. For him the solution starts with his unique morning ritual and the decision to live every day like a hunter. Those are the secret oil and sharpening stone that keep his razor-sharp edge.
What about balance? For Raul it’s a myth. In this interview, he explains to Spartan founder and CEO Joe De Sena how he integrates everything 100%, how he takes life 100 days at a time and why digging deep into emotional pain is so important! Want to win and bring it to the Next Level? You must be willing to make sacrifices! That's what you'll learn in today's episode of Spartan Up Podcast.
LESSONS
SpartanX Leadership is a one-day event where masters of industry meet to collaborate, connect, and learn resilience skills for optimal team performance. https://www.spartanxleadership.com
LINKS http://www.nextlevelexperience.com/edge
TIME STAMPS 0:00 Joe introduces this episode with resharpening your edge 2:00 Interview begins with creating a system for your life 3:15 Entrepreneurs as modern day hunters 3:45 How rituals create who you are 5:00 The willingness to sacrifice to win 6:30 The inner drive that lets you know you can do anything 7:45 The morning ritual 9:00 The power of visualizations & letting go 10:00 Compartmentalizing your life into 100-day blocks 11:00 Adapting, adjusting & executing 12:15 The myth of balance vs. integration 13:25 SpartanX Leadership break 14:00 Interview continues with Next Level Experience 16:30 Sharing deep emotions & finding your edge 18:00 Having people that push you & hold you accountable 19:50 Finding motivation through the pain 20:45 Hitting the buttons of emotional pain 21:45 Joe recaps how Raul helps put the edge back into your life
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod
CREDITS: Producer – Marion Abrams, Madmotion, llc. Host: Joe De Sena The Colonel, Dr. Johnny Waite & Sefra Alexandra are off sharpening their edge Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty
© 2020 Spartan |
Fri, 21 February 2020
Guest host Patrick Sweeney, the Fear Guru, is back for week 3. How can you own your day, every day? With a morning routine. In this episode Patrick shares the morning routine he’s optimized since learning some of the basics at the US Olympic training center when he was a world-class rower training for the Olympics in the single scull. His first step alone will help you sleep better, think clearer and actually live longer. He also gives you the science why his routine works – this isn’t bro science this is the latest cutting edge research put into daily practice. Learn More: Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform FREE because you listen to the Spartan Up podcast! Go to Learn.Spartan.com then click REDEEM in the top menu, enter the code PODCAST and create a new account. SUBSCRIBE:
© 2020 Spartan |
Wed, 19 February 2020
When you’ve got something big on the horizon that matters to you - a race, a presentation at work, a meeting with your boss - it’s important to go into it with a strategy in mind so that you can be as successful as possible. The Three C’s of Success are one way to enter into the arena of an experience with confidence, courage, and clarity. Each principle will give you that extra edge that you’re looking for as the nerves and insecurity begins to stir. LESSONS: Moving into something that matters to you with a strategy is always an important tactic to consider. Try these 3 C’s to Success: Confidence : Building confidence through a positive affirmation or mantra. Courage : Try to imagine you’ve completed the task and the primary gain that you will experience. That will help you have courage and not let fear hold you back. Clarity : Clearing your mind of those negative thoughts and insecurities is key. Imagine that they are clouds drifting by or cars zooming past on the highway. Don’t get too attached! SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan |
Tue, 18 February 2020
Jen Welter became the first female coach in the NFL. How do you achieve a goal when there is no roadmap? A commitment to greatness in each moment. “ if we can change football, we can change the world.” says Dr. Jen Welter. She never listened to the doubts of others and at 5’ 2” went toe-to-toe on the field and got up after every tackle. She broke the glass for female athletes in this sport and as she said - breaking glass is contagious. Earning a Masters in Sports Psychology and PhD in Psychology, she has pioneered communications strategies that has her players leaning-in. Hips, wrap & drop the mic on this awesome episode.
LESSONS
SpartanX Leadership is a one-day event where masters of industry meet to collaborate, connect, and learn resiliency skills for optimal team performance. https://www.spartanxleadership.com
LINKS https://www.jenwelter.com
TIME STAMPS 0:00 Joe De Sena introduces this week’s episode about carving your own path 1:15 Interview begins with Dr. Jen Welter- 1st female NFL coach 3:00 Learning her fathers mentality of how to face fear- playing rugby 4:30 Hips, wrap & drop 6:00 Playing pro football for 15 years- stepping up to the challenge 7:00 The strong belief that keeps you going- not letting dollars define you 8:00 There’s no game a women cannot play 9:00 People will always think an undefined path is crazy 10:00 Going head to head with the males in training camp- shifting her destiny 11:00 What you learn from getting tackled- scratching to get back up 12:45 Catching the former Dallas Cowboys coaches attention 13:45 Learning about herself & being offered a coaching job 14:35 Being drop-kicked to success 16:00 Contacting the Cardinals & getting invited to OTAs 18:00 SpartanX Leadership break 18:30 Interview continues with committing to being great in every moment 19:45 Diversity is strength- pure muscle to pure hustle 23:00 Learning to communicate in a different way: lean-in 24:00 Own who you are 25:30 Loving your brand of crazy 26:50 Joe recaps this awesome interview & how to fill in the gaps
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod
CREDITS: Producer – Marion Abrams, Madmotion, llc. Host: Joe De Sena The Colonel, Dr. Johnny Waite & Sefra Alexandra are off at spring training Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty
© 2020 Spartan |
Fri, 14 February 2020
Guest host Patrick Sweeney, the Fear Guru, is back for week 2. Now that you know that the survival instinct is driven by the amygdala, our 2 million-year-old operating system and anytime we feel a threat it tries to take over, what can you do about it? Learn the two ways that we make decisions in life – the one that leads to shame, regret and failure, and the other way, the Spartan way, that leads to growth, happiness, success and fulfillment. To know when those critical decision points present themselves you’ve got to find out what your fear tells are – that’s what Patrick shows you in this episode.
Learn More: Patrick’s latest book at www.FearIsFuel.com Patrick on Instagram @TheFearGuru
Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform free because you listen to the Spartan Up podcast! Go to Learn.Spartan.com and use the code PODCAST
CREDITS: Producer – Marion Abrams Host: Patrick Sweeney
© 2020 Spartan |
Wed, 12 February 2020
Host Dr. L says: Undoubtedly, you will be asked in your lifetime to give advice. This may come from a family member, a friend, a colleague, or perhaps even a stranger. What’s important to remember is that giving good advice isn’t always considering what you might do in that situation and then providing feedback. The best advice is actually given when you consider the source - who are you giving the advice to, what is their history, and what experiences in theif life might shape how they move forward? We need to drop our own ego when we are in an advice-giving position and really step in THEIR shoes. Not live in your own. LESSONS: SUBSCRIBE: FOLLOW SPARTAN UP AND DR. L: CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. © 2020 Spartan |
Tue, 11 February 2020
How do you go from being the worst kid on the team to a 2018 Olympic silver medalist and two time XGames Gold medalist? Freestyle skier Alex Ferreira tells Joe De Sena and Johnny Waite the secret: unfaltering dedication, relentless training, infinite repetitive practice and truly believing in yourself are the keys! Alex walks us through how his visualization process, it includes running every turn and every second of his runs 100’s of times through his mind before he even puts his skis on. Alex takes us right to the start of his Olympic run, drops in, and takes us on a mental journey of those glorious Olympic runs. Everyone in the room was on the edge of their seats, we felt as if we were peering through his own goggles. You’ll feel the snow on your own skin!
A truly humble, extraordinary and eloquent athlete, Alex believes that when you put in every single ounce of energy: love, heart, passion into what you’re doing and don’t leave a single thing on the table... that’s when you can sleep easy at night. Believe in what you are doing and Get It Done!
LESSONS
LINKS More information about USANA https://www.usana.com/ More about Alex https://alexferreiraski.com Spartan EDGE Go to learn.spartan.com and click REDEEM in the navigation then enter the code PODCAST for our special offer to Spartan Up podcast listeners.
TIME STAMPS 0:00 Joe introduces gold medalist Alex Ferreira 1:50 Interview begins with Johnny and Alex 2:30 The journey to become a professional halfpipe skier 4:15 It’s all about hard work and your mentality 5:15 Being humble and being ruthless 6:15 Practicing: visualization and repetition 100’s of times 7:45 Perfecting multiple tricks over many years to win the contest 8:45 The moment at the gate when your either ready or not 10:20 Eating, sleeping, training: doing everything he can to prepare 11:11 Taking us step-by-step to the lead up to his Olympic run 13:00 Run one: everything comes down to this moment 14:45 Run two 15:55 Run three- flow state 16:40 Putting it ALL on the table 16:55 USANA.com break 18:15 Joe jumps into the interview 19:30 Learning more from failure than success 21:20 Once you start winning all the politics go away 23:00 Filling his intellectual capacity 25:00 Hot & cold therapy 26:30 Who you are is what you eat 28:55 Joe debriefs what he learned from Alex
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod
CREDITS: Producer – Marion Abrams, Madmotion, llc. Host: Joe De Sena, Dr. Johnny Waite and Sefra Alexandra The Colonel is off on a winter expedition
Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty
© 2020 Spartan |
Fri, 7 February 2020
Guest host Patrick Sweeney, the Fear Guru, answers the questions: are you hardwired to respond to threats with a fight, flight or freeze reaction? How does that survival instinct affect your decision-making and happiness? In this introductory episode, you’ll find out what the amygdala (a MIG da la) is and how it impacts our life. You’ll also find out if we a courage center to counter-act that fear center and if so how we can access it. This is the first in a series of four mini Spartan Up podcast episodes exploring fear.
Learn More: Patrick’s latest book at www.FearIsFuel.com Patrick on Instagram @TheFearGuru
Take Patrick Sweeney’s “Fear as Fuel” course on the Spartan Edge educational platform free because you listen to the Spartan Up podcast! Go to Learn.Spartan.com and use the code PODCAST
CREDITS: Producer – Marion Abrams Host: Patrick Sweeney
© 2020 Spartan |
Wed, 5 February 2020
Like many of the concepts we discuss on Spartan MIND, self-doubt is one that we can all relate to because we ALL have elements of self-doubt. Some of us struggle with more self-doubt than others but we can all use similar strategies to work through the self-doubt. Implementing an internal dialogue that observes where the self-doubt may be coming from can be a useful tactic. Evaluating the intensity of the self-doubt and knowing that, to some degree, we all experience a little can also give you some perspective. LESSONS: Self-doubt is part of the human experience. Building resilience to self-doubt is your best weapon. Try asking yourself, “Where is this self-doubt coming from” to help you gain more self-awareness. Work on reality testing to help you close the gap on how you feel vs. reality. Use positive affirmations and optimism to assist in moving you through it. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan |
Tue, 4 February 2020
Melissa Hartwig Urban created the WHOLE30. What you may not know is the story behind it. At a young age Melissa experienced trauma that later fueled an addiction to drugs. Later she found sobriety but replaced her addiction with a craving for fitness. When challenged by a friend to experiment with a 30-day clean diet, she realized she had a complicated relationship with food. Soon after, the WHOLE30 was created. Her journey is one of self-reflection and she shares her story with a refreshing frankness. Her observations on food dispels myths around dieting and utilizes the concepts of elimination to truly become whole and find the best version of yourself. LESSONS LINKS https://whole30.com/about/ TIME STAMPS
© 2020 Spartan |
Wed, 29 January 2020
Dr. L says: Keeping yourself accountable is a skill that many people often have to practice and refine over time. There are a few steps that you can take to ensure that you hold yourself accountable. Remember first and foremost to set realistic goals for yourself. Yes, they can be lofty and seemingly difficult but let’s not make impossible goals. Setting reminders for yourself can be a useful and simple way to ensure that are consistently checking in with yourself. Also, asking yourself why your goal is there in the first place can help reveal why accountability may not come so easily. We are less likely to hold ourselves accountable if the goal is not intrinsically motivating. And finally, rope in some support. Accountability doesn’t mean doing it all on your own. Calling up your friends to be your army of support can be incredibly useful. LESSONS:
FOLLOW SPARTAN UP AND DR. L: CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. © 2020 Spartan |
Tue, 28 January 2020
Jeff Vernon learned grit and perseverance as a kid in the family business. Those lessons carried him through a series of entrepreneurial successes and brought him where he is today - disrupting the fitness industry with a treadmill that makes you work harder and run better. In the sport of OCR or Crossfit coaches work on perfecting a series of skills training, but overlook proper running form. As humans understanding our gait and how to properly propel ourselves is imperative! Not only to prevent injury but to improve performance! As Joe De Sena says, “performance always wins.” Whether you’re pruning grapevines in snowy blizzards in upstate New York or disrupting an industry of millions - one thing is clear - you have to hammer through all the obstacles and just keep treading on.
LESSONS
LINKS www.TRUEFORMRUNNER.COM/SPARTAN use the code SPARTAN10 to save 10%
LL24H Podcast with Brian “Tosh” Chontosh
TIME STAMPS 0:00 Joe introduces Jeff’s interview 1:45 Interview begins on the treadmill 2:45 The 24 hour shipping container challenge: LL24H 4:35 Isiah Vidal jumps in at last minute to support The Whiteboard Project 6:30 Creating a running program with SGX 7:30 Tending a vineyard in western New York 9:00 Mitigating challenges of mother nature 11:00 Learning repeatability, scalability & best practices 13:20 Running a vineyard in Connecticut 15:00 The treadmill as a tool for training proper form 17:20 Helping people walk & run better 18:30 Disrupting the industry 20:00 Dealing with lawsuits & challenges 21:30: Takeaways 23:25 Pay attention to opportunities 24:40 Prevent injury by practising proper running techniques 26:00 Success is not a straight line 27:15 Skills acquisition can be intuitive with the right tools 29:00 Performance always wins 30:34 Joe debriefs lessons learned & running in his garage
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod
CREDITS: Producer – Marion Abrams, Madmotion, llc. Host: Joe De Sena Dr. Johnny Waite, Col. Nye & Sefra Alexandra are off finding their TRUEFORM
Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty
© 2020 Spartan |
Wed, 22 January 2020
Dr. L says: Life is short. It’s important to get the most out of life that you can and dive into all the adventure and awesomeness that sits at your feet. AND it’s critical that along the way we are weaving in a layer of compassion when things don’t go our way. When we fail, fall short of our goals, or come up short against our expectations, yes, learn from that but also make sure that you are bringing in some humor and not weighing yourself down with criticism. LESSONS: Weave self-compassion into various endeavors to ensure that you remain afloat. Make sure that you use humor to your advantage and don’t take life so seriously. Cut yourself some slack sometimes! SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan |
Tue, 21 January 2020
Kara Goucher is a true legend of the running world, from competing in the 2008 and 2012 Olympic Games, to a bronze medal at the 2007 World Athletics Cross Country Championships (formerly IAAF), to the women’s fastest-ever half marathon, and third overall at the 2009 Boston Marathon! In this interview she discusses the importance of being vulnerable, challenging yourself, leaning into things that make you feel anxious and how much you can learn from something you’re not good at. Kara Goucher also talks about aging, transitioning as an elite athlete, and entering the new exhilarating realm of trail running. Try to keep pace with this awesome woman and a great interview!
LESSONS
LINKS https://www.spartan.com/en/trail
This episode was brought to you by TrueForm Runner. Visit www.TRUEFORMRUNNER.COM/SPARTAN and use the code SPARTAN10 to save 10%
The Spartan World Media Fest was made possible by ATP Science
TIME STAMPS 0:00 Johnny and Joe De Sena introduce Olympian Kara 1:05 TRUEFORMRUNNER.COM/SPARTAN special offer 1:40 Interview begins with Dr. L and Kara Goucher 2:15 Starting running with her grandfather 3:30 Why she fell in love with running 4:45 Running as a profession 5:30 Finding out how good she could get 6:30 Going through the transition 7:30 Finding something new, fun and scary 8:30 Appreciating each experience- the nuance of the trail 9:45 Getting to the podium and finishing what you start 10:55 Shifting her athletic identity 12:00 TRUEFORMRUNNER.COM/SPARTAN break 13:45 Interview continues with how we challenge ourselves 15:00 Challenging yourself and being vulnerable 16:30 The athletic journey as you get older away from the Olympics 18:00 Product versus process 19:00 Good to not be good- being humble and having humility 20:30 Three lessons of wisdom 22:15 Johnny and Joe De Sena debrief this great discussion 27:27 TRUEFORMRUNNER.COM/SPARTAN close
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod
CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena, Dr. Johnny Waite and guest Dr. Lara Pence Col. Nye & Sefra Alexandra are off on winter sojourn
Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty
© 2020 Spartan |
Wed, 15 January 2020
Dr. L says: It’s important that you are consistently and frequently checking in with yourself, and there are a couple of different areas, in particular, that might need attention. First, checking in with your own emotions is key because in order for you to make the next right choice you need to understand how you are feeling. Second, checking in with how you are feeling about your relationships is important. What are the ways that you feel either connected or disconnected? And lastly, checking in with your own momentum in life - how do you feel about the speed and course of where your life is going? Once you start doing consistent check-ins around these three areas you can make more intentional choices in order to get your needs met and remain grounded.
LESSONS:
SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay
FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/
CREDITS:
Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence
© 2019 Spartan |
Tue, 14 January 2020
Mike Bledsoe walked away from the success he earned in the fitness industry as part of Barbell Shrugged to look inward. He is now focused on how mindset influences your performance. By looking at language and how you view your own story, new revelations in your mental and emotional patterning can be revealed. What causes deep underlying pain in your body? It may actually be attributed to unresolved trauma from your past. In this interview, we discuss the benefits of breathing and the importance of being able to be patient and wait to achieve what you are aiming for. LESSONS LINKS
TIME STAMPS SUBSCRIBE: Synopsis – Sefra Alexandra | Seed Huntress © 2020 Spartan |
Wed, 8 January 2020
Spartan Up co-host Dr. L says: Often, we look outside of ourselves for motivation and inspiration, but if we dig deep enough we typically have everything we need inside of ourselves to make changes and live the kind of life that we are looking for. We must become the hero in our own story - not wait for someone else to step into that role. In order to do so, it’s important to identify a few things, including who the villains are in your story, the ones who become barriers to you getting what you want. Also think about which characteristics are going to move you forward - what strengths do you own already that can help guide you down the path. And lastly, what about your guides? Those individuals that will support your ideas and push you to execute. LESSONS: Become the hero in your own life rather than wait for someone else to take on the role. Who are the villains? Who or what becomes a barrier in your story? Which individual characteristics and strengths help move you forward? Who are your guides, the people who will support your journey? And lastly, what does the end look like? SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan |
Tue, 7 January 2020
What’s the one thing we could do to improve the future? Raise better young people. Facilitate better parenting. Our country faces an epidemic of “fatherlessness.” Whether due to a father figure not physically being in the picture or mentally being distant - it is a massive obstacle that Justin Batt has been working to overcome with Daddy Saturdays. It’s not just for dad’s and not just on Saturdays, his book and his programs create a paradigm shift about how we look at our free time, how we engage with our children and what being an intentional parent really looks like. As he says, let’s all raise good kids that become great adults! Joe De Sena introduces this episode, and at the end of the interview, he talks about what he learned from Justin with co-host Sefra the Seedhuntress. Our co-host Johnny Waite sat down with Justin at the Spartan World Media Fest event by ATP Science.
This episode is brought to you by SPARTANXLEADERSHIP.COM TIME STAMPS
Synopsis – Sefra Alexandra | Seed Huntress © 2019 Spartan |
Thu, 2 January 2020
Dr. L, Spartan's chief Mind doc, says: This is the time of year when many of us dive quickly into the pool of New Year’s Resolutions. Whether you like the word resolution or not, it’s helpful to take stock of what you want out of the next 12 months to come - or even just the next month itself. Setting goals can be an important part of moving towards that which you want and it’s also important to keep a few things in mind, like being realistic and using your support system around you. Have a wonderful holiday and here’s to great things in 2020! LESSONS: SUBSCRIBE: FOLLOW SPARTAN UP AND DR. L: CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. © 2019 Spartan |
The Hard Way w/ Joe De Sena
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