The Hard Way With Joe De Sena

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

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 Adopt a growth mindset Be in healthy relationship with your food Observe how food groups affect your body Shame grows in the dark- speak your trauma Individualize your own treatment plan Recognize the emotional relationship with eating Find what works for you LINKS This episode was brought to you by TrueForm Runner. Visit www.trueformrunner.com/spartan and use the code SPARTAN10 to save 10% https://whole30.com/about/ TIME STAMPS 0:00 Sefra, Dr. L, Dr. Johnny & Col. Nye introduce this week’s guest 1:00 TRUEFORMRUNNER.COM/SPARTAN intro 1:30 Interview begins with Melissa & Joe 2:40 Dealing with sexual abuse at an early age 4:00 Turning to drugs as a way to deal with trauma 6:00 Deciding to choose a different path 8:00 Changing everything in her life 9:00 Adopting a growth mindset 10:10 TRUEFORMRUNNER.COM/SPARTAN break 11:30 Interview continues with getting fit 12:45 Starting the first 30 day diet 14:00 How she was using food the same way as drugs 16:00 Eliminating food then reintroducing it back to your diet 17:40 First group Whole30 and writing her first book 19:00 Processing trauma effectively 21:33 Johnny, Dr. L, Col. Nye & Sefra Alexandra discuss their takeaways 29:00 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. Host: Joe De Sena, Dr. Johnny Waite, Col. Nye, Sefra Alexandra and guest host Dr. Lara Pence Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2020 Spartan

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: Holding yourself accountable is a skill that needs practice and refinement. Do these four things to aid in building this muscle: Set realistic goals. Set reminders to check in with yourself. Ensure that the goal is coming from YOU - not an external factor. Rope in your support team for help. 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

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 Nothing is achieved without hard work  Hammer through the obstacles Perfect practice makes perfect Be aware of opportunities you chance upon  Learn how to run properly to avoid injury Being a disrupter takes fortitude  Success is never a straight line- it’s bumpy  Adapt & overcome  Improve pace, speed, distance & time    LINKS www.TRUEFORMRUNNER.COM/SPARTAN use the code SPARTAN10 to save 10% The Whiteboard Project 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

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

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  Find out how good you can get  Be ready to pounce Appreciate each experience  Be vulnerable and challenge yourself Never be too afraid to try Lean into things that make you anxious  It’s good when your not good  Not winning doesn’t mean it isn’t worth doing Don’t be afraid to age Do scary things Try a trail run!    LINKS http://www.karagoucher.com 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

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:  Checking in with yourself on a consistent basis is important for your mind. Ask yourself, how am I feeling emotionally right now? Make sure you give yourself permission to be honest with your current feelings.  Next, am I feeling connected with others? And lastly, how do I feel about the momentum of my life - the course and path that I am currently on?  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

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 Start with language You can’t unknow Injuries may originate from an emotional trauma Fight, flight or freeze Focus on your breathing Deal with your past Trust the process You need space to be creative and change Learn to be patient and wait Impact with effective action Understand your story and identity BREATH Look at your story LINKS https://thebledsoeshow.com https://www.thestrongcoach.com https://www.enlifted.me Mike Bledsoe on Instagram https://www.instagram.com/mike_bledsoe 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 Dr. Johnny & Joe De Sena introduce the guy who inspired our podcast 2:00 TRUEFORMRUNNER.COM/SPARTAN intro 2:30 Interview begins with Sefra and Mike 3:10 Mindset training in regards to language, emotional and spiritual development 4:10 Choosing your own path and overcoming setbacks through a lot of work 5:45 How previous life experiences influence your health and embodied pain 7:30 Injuries and how they relate to emotional trauma 8:30 Fight, Flight or Freeze 9:30 The key is in breathing 10:30 Are we avoiding feelings? 11:45 TRUEFORMRUNNER.COM/SPARTAN break 13:05 The interview continues with emotional work 14:05 Living your on auto-pilot and not dealing with your past 15:25 Working on patience and having trust 16:45 Learning to wait 19:30 What is effective action? 21:10 Understand language, story and identity 22:40 Breathing & looking at your story 24:24 Joe De Sena & Dr. Johnny discuss Mike’s interview 32:30 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 & Sefra Alexandra Col. Nye is off on a bike expedition Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2020 Spartan

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

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. LESSONS Raise good kids that become great adults Be intentional with your plans Engage with your kids More is caught than taught Model what you want to see in your kids Calendar everything Take the time to really know your kids Learn through observation Be curators and content creators Create a system to file your ideas Don’t be a hero be a guide to your kids LINKS Daddy Saturday This episode is brought to you by SPARTANXLEADERSHIP.COM TIME STAMPS 0:00 Joe + Sefra introduce this weeks guest 1:15 SPARTANXLEADERSHIP.COM intro 1:30 Interview begins with Dr. Johnny + Justin 2:00 working to end the “fatherlessness” epidemic 3:45 Intentionally planning your weekends with your kids 5:00 “Far more is caught than taught” 6:15 Mission , vision, values, goal setting & calendaring 7:30 A movement takes hold 8:45 Being a great father and helping others to do the same 10:00 Taking the time to really get to know your kids 11:45 Th mindset of being an intentional father everyday 12:50 SPARTANXLEADERSHIP.COM break 14:30 Building a community & platform while maintaining balance between work + life 16:15 Shifting to a paradigm of curation & content creation with tech 17:20 It’s a platform for single moms as well 18:30 The Daddy Saturday Foundation 19:50 Community coaches 22:50 “Wine” ideas- letting concepts percolate 24:30 How to get involved 26:00 ‘move toward’ your child 27:35 Don't be a hero to your kids be a guide 28:50 Bring other guides in to support kids passions 29:40 Joe & Sefra discuss Justin’s philosophy 34:30 SPARTANXLEADERSHIP.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, Dr. Johnny Waite & Sefra Alexandra Col. Nye is off on “Grandaddy Saturday” ;) Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan