The Hard Way With Joe De Sena

Forrest Molinari is a 2x member of Team USA for our women’s wrestling team.  She’s vying for a spot on the 2021 Olympic Team. She was fifth at both the 2018 and 2019 World Championships. She was also the 2019 and 2020 US Open champion. Originally based out of California, Forrest attended King University (Tennessee) and was living in Iowa City Iowa at the time of this recording.  Enjoy it folks!   Find out more at https://spartancombat.com/   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW US: Spartan Combat: https://www.instagram.com/spartancombat/ Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod   © 2020 Spartan

A 3 step framework. In life, there are countless opportunities to have hard conversations. Whether we are confronting a friend who is struggling with unhealthy behaviors, giving a review to someone at work who hasn’t been meeting their benchmarks, or talking to family members about certain high-octane issues, we are never at a loss to engage in a conversation that requires courage. Today our own Dr. Lara Pence talks with Kwame Christan, the Director of the American Negotiation Institute, about his framework for how to have hard conversations. His three-step method will provide you with incredible tools that will equip you with greater courage and confidence in beginning these hard conversations about race, conflict and the importance of getting to the other side of difficult conversations. Right now, racial injustice and the topic of race in general is at the forefront of many discussions. Many are opting in, attempting to navigate their own experience while listening to the community at large. Others are opting out, unsure of what to say, stuck in analysis paralysis, and hesitant to contribute. The truth is, it’s easy to opt out. But we are Spartans. We opt in when it’s difficult. We move towards obstacles. We call in challenges. And this is no different. But it’s helpful to have some tools to get us started. LESSONS Turn passion into persuasion Have the tools to have the conversation Create connection Understand the Compassionate Curiosity Framework Find confidence in conflict Acknowledge + validate emotions Get curious with compassion Engage in joint problem solving Seek to understand Acknowledge your own emotions Learn to respond versus react Look at conflict as an opportunity This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months 1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at injection site. You can see full prescribing information at DUROLANE.com. LINKS https://americannegotiationinstitute.com/ https://americannegotiationinstitute.com/justice/   TIME STAMPS 0:40 DUROLANE intro 3:00 The other side of difficult conversations 5:00 Where people are getting stuck 6:30 Tools to create connection + have a conversation 8:30 What’s holding us back 11:00 Where to start - The Compassionate Curiosity Framework 12:45 What you can do to create change 14:30 Seeking to understand 15:00 DUROLANE Break 17:00 Moral licensing 20:45 Intent as a guide in conversation 22:00 Calling people out verse calling them in 23:40 The vortex of shame 25:45 The need for people to be understood 27:19 Micro-negotiating 30:00 Addressing concepts with kids + teens 35:00 Tools to practice 38:00 DUROLANE Close SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Guest Host Dr. Lara Pence Joe De Sena, Sefra Alexandra, Johnny Waite & Colonel Nye are currently social distancing. Synopsis – Dr. L & Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2020 Spartan

Patrick was 10 when his family fled Iran as refugees, and now owns one of the biggest privately held insurance companies there is. Patrick Bet-David and Joe De Sena talk today about the value of working hard and making your own way. After a stint in the 101 Airborne, he began his search for the right opportunity. He employed the “Blue Ocean” strategy and created PHP one of the fastest-growing companies in the financial marketplace. He has also become a powerful motivational voice with his Valuetainment YouTube channel taking complex leadership, management, and entrepreneurial ideas and converting them into simple life lessons. Toward the end of the interview, Bet-David shares his advice for getting through the current economic turmoil. He gives Joe a preview of the guidance in his upcoming book “Your Next 5 Moves.” --- This episode of Spartan Up is brought to you by DUROLANE, a single injection that may provide up to six months1 of relief from osteoarthritis knee pain. Risks can include general knee pain and pain at the injection site. You can see full prescribing information at DUROLANE.com. LESSONS Don't live as a victim Plan your next five moves Identify not just a good idea, but the BEST ideas Lack of movement creates overthinking LINKS https://yournextfivemoves.com/ https://www.patrickbetdavid.com SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena & Sefra Alexandra. Johnny Waite & Colonel Nye are currently social distancing. Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2020 Spartan

Neurobiology lab director, Andrew Huberman, and Joe De Sena discuss brain science, better sleep, stress control, and achieving goals. They explore the benefits of napping, a breathing technique to reduce stress, and the role of dopamine. They dive into internal reward mechanisms, gratitude, laughter, and the importance of sunlight and exercise. This episode provides invaluable tips for improving overall well-being.

Anthony Constantino is the co-founder of Sticker Mule, one of the fastest growing internet companies. They count Microsoft, Netflx and Twitter among their clients.  In this episode, Anthony talks about how to use principles to guide decision making.  Enjoy it folks!   Find out more at https://spartancombat.com/   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW US: Spartan Combat: https://www.instagram.com/spartancombat/ Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod   © 2020 Spartan

Fitness entrepreneur Hannah Eden, founder of PumpFit, arrived in America with a wild, dark destructive party streak. When she found CrossFit she was able to translate that obsessive behavior into something healthy and positive. Later she created her own program, accessible to all, called PumpFit. Hannah used painful events in her life to fuel her, pushing her limits in challenges like a human-powered 828 mile trip around Iceland. Today she is determined to help people become their best by using their energy effectively to attract attention positively and NEVER QUIT! How do you get started? Find a protocol - make a plan the night before for the day ahead, structure will change your life! Enjoy this episode, forget excuses, and always take time to focus on you! LESSONS Become who you are Attract attention positively Don’t quit Use your energy effectively Transition negatives to positives Power through pain Find protocol , structure and a plan Always keep moving Take time to focus on you This episode is brought to you by Honey Stinger. Visit Honeystinger.com and use code: HSSPARTAN2020 to save 30% off. LINKS https://heftraining.com https://www.pumpfitclub.com TIME STAMPS 0:15 Social distanced intro 1:05 HONEYSTINGER.COM Intro 1:30 Interview begins with Hannah Eden 2:45 Hannah’s road from rebel to fitness 4:45 Photography & a dark streak 5:45 Saved by CrossFit- the pivot 6:50 Negative attention vs. positive attention 9:00 Spartan & CrossFit as modern religions ;) 9:45 Transference of energy 11:25 Starting a functional fitness training space 12:00 HONEYSTINGER.COM Break 13:15 Creating a digital platform & training app 15:00 Running around Iceland’s Ring Road 18:20 Using a negative to fuel positive action 19:50 Putting pain in a different place 23:15 Finding immense productivity during this “pause” 25:00 Stepping up to the plate and taking on new roles 26:00 Tips & tricks to stay motivated - forget the excuses!! 26:30 Sefra & Joe social distance discuss this great interview     SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena & Sefra Alexandra. Johnny Waite & Colonel Nye are currently social distancing. Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2020 Spartan

Gene Zanetti is the founder and CEO of Wrestling Mindset, a mindset training company that works with wrestlers of all ages (youth - Olympians) to fine-tune the conversation that goes on between the ears. The focus of our conversation is how to avoid common mental pitfalls, such as self-pity, negative self-talk, and judging success based on wins and losses.  Enjoy it, folks!   Find out more at https://spartancombat.com/   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW US: Spartan Combat: https://www.instagram.com/spartancombat/ Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod   © 2020 Spartan

Our society really struggles with comparison. We scan and we scroll through the social feeds of others and often wind up putting ourselves in a position of comparison. If insecurities within us get activated, which normally happens, we can wind up feeling pretty poorly about ourselves. There are a few things to do that can help you move away from comparison, including understanding it’s root and really asking yourself what you’re looking for when you find yourself going down that rabbit hole.   LESSONS:  Comparison can be a huge struggle for many of us and activate deep insecurities. Remember that comparison can be rooted in the initial need for belonging. If you are comparing, might you want to be connecting?  Take a good look at your behaviors. You may need to hit the pause button on those that exacerbate comparing behaviors. Ask yourself, What am I really looking to find when I compare?    SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/   CREDITS:   Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence   © 2020 Spartan

Dan Gable is the most popular American wrestler of all time. As a wrestler, he was undefeated through high school and college before losing his last collegiate match. He rebounded to win a world title in 1971 and the Olympics in 1972 without surrendering a single point. He was the head coach at the University of Iowa for 21 years and during that time, won 21 straight Big 10 titles and 15 NCAA titles. In this episode we focus on Gable’s loss to Larry Owings and how that shaped and molded the rest of his career.    Find out more at https://spartancombat.com/   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW US: Spartan Combat: https://www.instagram.com/spartancombat/ Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod   © 2020 Spartan

On this special Mother's Day episode Joe De Sena talks with Janine Shepherd. She was training with the Australian Ski Team, positioned to be headed towards the Olympics, when a tragic accident sent her to a spinal ward for 6 months. She was forced to shift everything she thought defined her. She has led her life by the concept that a broken body is not a broken person. Through her dedication to Hope Theory- where hope is a cognitive skill- based on goals, pathways and agency- she guides us to cultivate resilience within ourselves. At the end of the episode hear what Joe De Sena and the rest of the Spartan Up team learned from their mothers! What does Janine advise to thriving in the difficult times we are facing? One way is to create goals with soul. You want to be striving towards something that you really look forward to and that has you racing out of bed. Be optimistic and have gratitude towards the work that you GET to do. Remember, those around you especially your kids are learning their models of resilience by watching you.  Next - start your day with a gratitude practice. Morning is best because it sets your day on the right track EARLY. Then ask - what would make today great? An last, strength is not just about the body, it’s truly about the mind. It’s important to practice “self-compassion” breaks and realize that with dedication and positivity you can Accomplish anything. Janine has become a mother of three, an extremely accomplished pilot and a true shining beacon of resilience.  Refrain your brain, develop a ritual of gratitude - especially for the mothers out there on this special Mother's Day episode!     This episode is brought to you by ATHLETICBREWING.COM for free shipping on two six-packs or more    LESSONS Strength comes from the body and MIND  It’s about what is inside Hope is a cognitive skill  Children learn resilience from those closest to them  Cultivate resilience within yourself  Gratitude works  Take self-compassion breaks  It’s about goals, pathways + agency  Have things that you looking forward to  Have a goal wit soul  Social distancing is a privilege  It’s about optimism, positivity + gratitude  If you can’t change your situation- change your attitude!  LINKS Save 20% on her course "Build an Unshakable Core” with code SpartanUp https://www.schoolforresilience.com/courses/building-an-unshakable-core LINKS https://janineshepherd.com   TIME STAMPS0:00 Team introduction to this special Mother’s Day episode 0:40 ATHLETICBREWING.COM intro  1:30 “Janine the Machine” + the Australian Ski Team 3:00 surrendering to the accident + seeing a sign  4:00 What is strength?  5:00 The mind + creating a resilient life 7:00 Hope Theory  8:00 Ritual of gratitude  11:15 The importance of self-compassion breaks  11:45 ATHLETICBREWING.COM break 12:55 Interview begins with tree huggin’ 15:00 Becoming a pilot  16:00 Goals, pathways + agency  18:00 Goals with Soul  21:00 The richness of painful times 22:30 social distancing as a privilege  23:30 Optimism, positive + gratitude  25:30 The podcast team discusses Janine’s interview  29:00 The podmates discuss the greatest lessons from their moms 36:50 ATHLETICBREWING.COM close  SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod   CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena, Johnny Waite, Colonel Nye, Sefra Alexandra & Dr. L   Synopsis – Sefra Alexandra | Seed Huntress  Production Assistant - Andrea Hagarty   © 2020 Spartan