The Hard Way With Joe De Sena

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 Learn More: Patrick’s latest book at www.FearIsFuel.com Patrick on Instagram @TheFearGuru Spartan Up Podcast on Instagram @SpartanUpPodcast 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: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay CREDITS: Producer – Marion Abrams Host: Patrick Sweeney © 2020 Spartan

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: Morning time is critical for you to set intentions for the day and start off on the right foot. You have the ability to control your response to the day so begin my controlling your actions in the morning. Keep these 3 areas in mind: Body - plank pose, wall sits, stretching, burpees? How will you awaken your physical being in the morning? Brain - journalling, favorite podcast, excerpt from a book? How will you awaken your mind? Best Next Step - you’ve got a bunch of decisions that will need your attention so what is the best next step that you can take so ensure you are making the right 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 © 2020 Spartan

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 Create a system for your life Build habits Be on the hunt- go out there and get it  Rituals is what creates who you are  Be willing to sacrifice to win  Live your life 100 days at a time  Adapt, adjust & execute  100% integration into  everything you do  Find your edge  Find people that push you & hold you to a higher standard  Find motivation through the pain    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 https://raultheedge.com 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

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: Patrick’s latest book at www.FearIsFuel.com Patrick on Instagram @TheFearGuru Spartan Up Podcast on Instagram @SpartanUpPodcast 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: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay CREDITS: Producer – Marion Abrams Host: Patrick Sweeney © 2020 Spartan

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

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 Hips, wrap & drop  Step up to every challenge that is put in your way  Believe in yourself- it keeps you going  Don’t let dollars define you  Don’t listen to what others tell you you shouldn’t/ couldn’t do  When you're tackled in life- get back up!  Commit to being great in every moment  Diversity is strength: pure muscle to pure hustle  Unify your vision & goals Communication is a choice: lean-in  Own who you are- love your brand of crazy   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

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

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: Advice isn’t always easy to give because we are often projecting our own experience onto that which we provide. Considering the source of who is requesting the advice and what might be a good step for them to take is considerably different than what might be what you would do. Drop your ego, try to really put yourself in their shoes, and encourage accordingly. 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

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 Believe in what your doing  Do the hard work and be positive  Be humble and when it’s time to compete be ruthless  Do right by yourself  Visualize successful outcomes 100x repetition is key  Your either ready or your not Don’t take anything to seriously or personally  Enjoy every second  Put EVERYTHING you’ve got into your goal  Train as if you were an Olympian Believe in yourself until the end! You learn more from failure than success  Once you start winning the politics go away  Read as much as you can    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

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