The Hard Way With Joe De Sena

"When things wrap around in our head all the time, and it's not something we write down, it can play mind games with us. I mean, talk about bumping up your mental game, right? It's why journaling can be so useful. Because when you take what's in your head and you put it in your hand, you can really begin to evaluate, like, 'Oh, is what I'm thinking in my head reasonable? Oh my gosh, this is the most unreasonable thing on the planet,''' says Dr. Lara Pence, clinical psychologist, and chief mind doctor at Spartan. Spartan Up Podcast, DEKA Series hosts' Jarod Cogswell and Yancy Culp begin their next journey with their new 4 part mini-series, Winning the Head Game. During this mini-series, the guys will address overall well-being and how to unlock the doors holding us back in our minds. In this episode you'll learn about: Having discipline and aligning it with your values Finding your motivational, discipline, and resilience data points Finding your purpose and making the first step NOW, not later Accountability being your own best friend We also talk about Dr. L's favorite movie that inspires motivation and discipline, you might know it if you love sports films from the 80s Dr. Lara Pence is a licensed clinical psychologist, has an MBA, with a special skillset in building a private practice. She is the owner and founder of lighfbox. She is a certified eating disorder specialist. She consults for Joe de Sena and Spartan Race as their chief mind doc. She supports the Unbeatable Mind coaching program as a coach, contributes to Morgan's Hallway as their resident psychologist, and supervises other therapists looking to elevate their own skills. And she's a mother of two boys and a wife of one. If you enjoyed our conversation, make sure to check out Dr. L's podcast, "Curious Minds with Dr. L" which is on all platforms you normally listen to podcasts You can also follow Lara on: Instagram - https://www.instagram.com/drlarapence/ Facebook - https://www.facebook.com/drlarapence Website/Podcast - https://www.drlarapence.com/ Connect with Jarod and Yancy on social, and attend a DEKA event: -Jarod's Social: @jarod_cogswell -Yancys Social: @YancyCulp -Race a DEKA Event: DEKA-FIT SPONSOR This episode of Spartan Up! Is brought to you by Gone Rogue high protein chips. Visit GONEROGUESNACKS.COM - use code SPARTAN25 to get 25% off SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt FOLLOW SPARTAN UP: Spartan Up on Instagram: @spartanuppodcast Spartan Up on Twitter: @SpartanUpPod CREDITS: Producer: Lake Watters Host: Jarod Cogswell and Yancy Culp Sr Producer: Marion Abrams © 2021 Spartan

"...You're just getting super super good at one capacity, and if you're lucky, and you ride the razor of cutting your diet down and doing your training right, you will be the champion of that. But, as soon as you take off your bike helmet, and get off the bike, you might as well be like a-- you're like a toddler. You're weak, you're imbalanced," says Hunter McIntyre, the Bulk Pony, 6x OCR World Champion, 4x OCR National Champion, Tough Mudder X Undefeated Champion 2017-2018. Spartan Up Endurance Series host, Johnny Waite, talks with Hunter about how to be successful as a bigger person in the endurance world. In this episode you'll learn about… Embracing the powerhouse that is your body and testing how far you can go Setting goals based on your size and abilities Building endurance without giving up your size and build Not having balance in your fitness when getting sport specific Keeping off the path of chasing only one thing and setting milestones Hunter McIntyre is a professional athlete and fitness trainer who has established himself as a dominant force in the world of obstacle course racing. He was named one of the top 50 fittest athletes by Sports Illustrated and is the undefeated champion of CMT's reality TV show, Broken Skull Ranch. Hunter was a Defender on CBS's Million Dollar Mile produced by LeBron James and recently broke the Murph Challenge world record and raised over $20,000 for charity along the way. You can follow him on Instagram: https://www.instagram.com/huntthesheriff/ And the rest of his links, including HAOS: https://linktr.ee/huntthesheriff SPONSOR This episode of Spartan Up! Is brought to you by Gone Rogue high protein chips. Visit GONEROGUESNACKS.COM - use code SPARTAN25 to get 25% off SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Lake Watters Hosts: Johnny Waite Sr Producer: Marion Abrams © 2021 Spartan

If you're having trouble re-starting the engine after a year of lockdowns, you're not alone. But we are here to help with some pretty simple solutions. This episode of Spartan Up! Is brought to you by GONEROGUESNACKS.COM - use code SPARTAN25 for a discount INTERVIEWS MENTIONED: Personal Board of Advisors with Elizabeth Weil https://race.spartan.com/en/media/podcast/episodes?article=45381 Rat Hope Study https://www.psychologytoday.com/us/blog/kidding-ourselves/201405/the-remarkable-power-hope Camp Spartan https://www.instagram.com/p/CQssBfzDRrU/ Don't Blame your Smartphone | "Indistractable" author Nir Eyal https://open.spotify.com/episode/5iHkM4XrA9eZP4euAGV3TU?si=iSMETGSqREGdqhCp5k-7CQ&dl_branch=1 Scientifically proven better sleep and less stress Andrew Huberman, PhD + Joe De Sena https://open.spotify.com/episode/08RyvuRvIoJJZjWG4hScfI?si=AG1hVR-SRx67NAMq_v1cKQ&dl_branch=1 What happens in your brain when you do hard things? Joe De Sena asks Lisa Feldman Barrett Ph.D. https://open.spotify.com/episode/4HAzGvsatDoCZkqBgQpC9p?si=yOI1FHJ-SEi9slyhIxRPVw&dl_branch=1 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 Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them! © 2021 Spartan

"And so what do you do from here? Okay, what do you do once you achieve that level of fitness or that goal that you wanted to achieve? And we've seen so many people-- this is what frustrates me the most as a long time coach, 30 years of coaching, is that person that reaches that goal, and they QUIT," says Jarod Cogswell, co-host of the DEKA Series Podcast. Spartan Up Podcast, DEKA Series hosts' Jarod Cogswell and Yancy Culp reach the summit on the final episode of their five-part series titled "A Life Fueled by Fitness." During this mini-series, the guys will get you off the roller coaster of fitness, find your purpose and reframe how you think about training. In this episode you'll learn: The journey to the top of your personal "mountain" that will change the way you live mentally and physically Enjoy the view for a while, BE PROUD OF YOURSELF, and come back down to do the next one What to do after you achieve that goal you had set? The importance of keeping things plugged into your life and being held accountable Reflecting on your last summit to get through the next Connect with Jarod and Yancy on social, and attend a DEKA event: -Jarod's Social: @jarod_cogswell -Yancys Social: @YancyCulp -Race a DEKA Event: DEKA-FIT SPONSOR This episode of Spartan Up is brought to you by EXOGEN. The EXOGEN ultrasound bone healing system uses low-intensity pulsed ultrasound (LIPUS) to amplify natural bone healing three ways: Stimulation, Activation, and Upregulation. If you or a loved one has a broken bone, talk to your doctor about EXOGEN. To learn more, visit EXOGEN.com SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt FOLLOW SPARTAN UP: Spartan Up on Instagram: @spartanuppodcast Spartan Up on Twitter: @SpartanUpPod CREDITS: Producer: Lake Watters Host: Jarod Cogswell and Yancy Culp Sr Producer: Marion Abrams © 2021 Spartan

We have a massive goal, to rip 100 million people off the couch. We can't do it alone. You never thought you'd see the day, but the day has come .... the CEO of Spartan and the CEO of Tough Mudder together on a podcast. After the required sparring over who's in charge of the podcast (is it an episode of Spartan Up or Tough Mudder's podcast No Excuses?) Kyle Mcluaghlin and Joe De sena come to a compromise. It's both. In this episode you'll hear how both companies are determined to help you get back out there and make the most of your life. This episode of Spartan Up is brought to you by the EXOGEN ultrasound bone healing system. EXOGEN is a non-invasive treatment option that can help heal your broken bone in just 20 minutes a day in the comfort of your own home. If you or a loved one has broken a bone, talk to your doctor about EXOGEN. EXOGEN is indicated for the healing of nonunion fractures and for accelerating the healing of certain acute fractures, with no known contraindications. To learn more visit EXOGEN.com LINKS: Spartan Tough Mudder event https://race.spartan.com/en/race/detail/7247/overview Tough Mudder No Excuses Podcast https://toughmudder.com/no-excuses-podcast 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 Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them! © 2021 Spartan

"Usually people are reactive because they've got an injury and really they should be addressing it beforehand," says Dave Scott, 6x Ironman World Champion. Spartan Up Endurance Series host, Johnny Waite, talks with Dave about the best formula for nutrition + strength for endurance athletes. In this episode, you'll learn... -Never skip a strength or mobility workout, even if it means sacrificing a run, bike or swim -What is strength and why it's important for the endurance athlete -Dave's current philosophy on nutrition -What foods to avoid when training -You can't eat as many fruits and vegetables as you want Dave Scott is known as the Roger Bannister of triathlons as the first person to go under 10 hours at Kona. In 1980, Dave Scott went to the island of Oahu to race the third ever Ironman Triathlon. In both 1978 and 1979, there were 15 starters and 12 finishers. After an article on the event appeared in Sports Illustrated in the spring of 1979, the number of entries ballooned up to 108 in 1980, which would be the last year the event was held on Oahu. Dave Scott was an unknown that day in February of 1980, but after ABC's Wide World of Sports showcased Dave's journey around the island of Oahu where he led the entire day and broke the existing course record by nearly two hours, that changed pretty quickly. In many sports, the winners from the early years quickly become yesterday's news as faster athletes bypass the trailblazers. Not Dave Scott. He was the Roger Bannister of triathlon. Over the next 16 years he won five more Ironman World Championship titles, became the first athlete to go under 3:00 hours for the Ironman marathon, then the first to go under 2:55 and the first to go under 2:50. SPONSOR This episode of Spartan Up is brought to you by Brightside. Get anxiety and depression treatment online from licensed psychiatric providers and therapists. Get a free mental health assessment and a $100 credit towards your first month of treatment at Brightside.com/Spartan. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Ryan Warner Hosts: Johnny Waite Sr Producer: Marion Abrams © 2021 Spartan

"The large majority of people went through school and never competed in any type of event. Triathlons, Spartan Races, and even the Murph Challenge...those are big barriers to entry. With DEKA Fit, we wanted to remove the barrier of entry and I'm pleased to say that 99% of people who attempt a DEKA race finish, '' says Yancy Culp, co-host of the DEKA Series Podcast. Spartan Up Podcast, DEKA Series hosts' Jarod Cogswell and Yancy Culp embark on part four of their five-part series titled "A Life Fueled by Fitness." During this mini-series, the guys will get you off the roller coaster of fitness, find your purpose and reframe how you think about training. In this episode you'll learn: -Know your scoreboard: focus on the metrics that matter vs the keeping up with the Jones' mentality -To celebrate progress and wins, and ways to evidence both -How to track performance over the short and long term -Gamification and why you should incorporate this tactic into your regiment Connect with Jarod and Yancy on social, and attend a DEKA event: -Jarod's Social: @jarod_cogswell -Yancys Social: @YancyCulp -Race a DEKA Event: DEKA-FIT SPONSOR This episode of Spartan Up is brought to you by Brightside. Get anxiety and depression treatment online from licensed psychiatric providers and therapists. Get a free mental health assessment and a $100 credit towards your first month of treatment at Brightside.com/Spartan. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt FOLLOW SPARTAN UP: Spartan Up on Instagram: @spartanuppodcast Spartan Up on Twitter: @SpartanUpPod CREDITS: Producer: Ryan Warner Host: Jarod Cogswell and Yancy Culp Sr Producer: Marion Abrams © 2021 Spartan

Sebastian Junger, author of "The Perfect Storm," "War," and "Tribe" has a new book called "Freedom." There's at least one simple truth about freedom, the more discomfort you'll accept in your life, the more options you have. As Sebastian Junger says: "If you have to take a shower every day, you will never be able to spend the night in the woods. Right? I mean, that's just a loss of voluntary loss of freedom. If you refuse to be hot or cold or hungry or tired or what have you, you really have to live your life in the sort of confines of a modern American lifestyle that is very free in some ways, but also creates a kind of dependency in almost everyone that is the opposite of freedom." SEBASTIAN JUNGER is the #1 New York Times bestselling author of THE PERFECT STORM, FIRE, A DEATH IN BELMONT, WAR, TRIBE and his newest book, FREEDOM (2021). As an award-winning journalist, a contributing editor to Vanity Fair and a special correspondent at ABC News, he has covered major international news stories around the world and has received both a National Magazine Award and a Peabody Award. Junger is also a documentary filmmaker whose debut film "Restrepo," a feature-length documentary (co-directed with Tim Hetherington), was nominated for an Academy Award and won the Grand Jury Prize at Sundance. This episode of Spartan Up is brought to you by Brightside. Join thousands of Brightside members taking back their lives. Take your free mental health assessment and get up to ONE HUNDRED DOLLARS credit on your first month of treatment at Brightside.com/spartan LINKS: www.sebastianjunger.com or Sebastian Junger on Twitter, Facebook, and Instagram 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 Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them! © 2021 Spartan

"Noise is energy draining and so I used ear plugs to preserve energy," says Matt Gentry, 2x Olympian and former NCAA champion for Stanford. Spartan Up Combat Series host, Ryan Warner, talks with Matt about a simple tactic he used to preserve energy and reduce performance anxiety. In this episode you'll learn... -Why you should consider wearing ear plugs at your next competition -Energy preservation and why it's important for optimal performance -How sound and noise impacts performance anxiety Connect with Matt on social… -Twitter: @gentrywrestling SPONSOR This episode of Spartan Up is brought to you by Exogen. Visit Exogen.com to learn more. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW US: Spartan Combat: https://www.instagram.com/spartancombat/ Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Find out more at https://spartancombat.com/ © 2021 Spartan

"When you combine high intensity strength training with high intensity interval training...that's magic for your whole physiology and preventing injuries," says Dave Scott, 6x Ironman World Champion. Spartan Up Endurance Series host, Johnny Waite, talks with Dave about the importance of stretching and mobility training. In this episode you'll learn… -How mobility is actioned in Dave's coaching program -How to incorporate carbs into a training regiment -The three areas of mobility triathletes are most likely to neglect -How to get started: Just move period -The one exercise to start with if you've never focused on mobility before Dave Scott is known as the Roger Bannister of triathlons as the first person to go under 10 hours at Kona. In 1980, Dave Scott went to the island of Oahu to race the third ever Ironman Triathlon. In both 1978 and 1979, there were 15 starters and 12 finishers. After an article on the event appeared in Sports Illustrated in the spring of 1979, the number of entries ballooned up to 108 in 1980, which would be the last year the event was held on Oahu. Dave Scott was an unknown that day in February of 1980, but after ABC's Wide World of Sports showcased Dave's journey around the island of Oahu where he led the entire day and broke the existing course record by nearly two hours, that changed pretty quickly. In many sports, the winners from the early years quickly become yesterday's news as faster athletes bypass the trailblazers. Not Dave Scott. He was the Roger Bannister of triathlon. Over the next 16 years he won five more Ironman World Championship titles, became the first athlete to go under 3:00 hours for the Ironman marathon, then the first to go under 2:55 and the first to go under 2:50. SPONSOR This episode of Spartan Up is brought to you by Exogen. Visit Exogen.com to learn more. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Ryan Warner Hosts: Johnny Waite Sr Producer: Marion Abrams © 2021 Spartan