The Hard Way With Joe De Sena

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: Set realistic goals. Be honest with yourself about where you are in your own process and set a goal that is achievable. Rope in your support system so that you have someone or some people to be accountable to, and make your goal public. Remember that during this time of year, you’ve got everything you need inside of you to make the changes you’re looking for. 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

It’s not about what happens to you - but what you do with what happens to you. Chris Waddell, injured in a skiing accident in college, went on to medal in the 1992, 1994, 1998 and 2002 Winter Paralympics and become a motivational speaker. He uses his positive perspective to shift the paradigm and concepts of “Nametags,” labels and limitations placed upon people with disabilities and challenges. His advice: In life, like in a ski race, race to the first gate! Always keep your skis pointed downhill- enjoy! Joe De Sena sat down with Chris at the Spartan World Media Fest event by ATP Science that took place at Spartan World Championships in Tahoe where Chris spoke at the Spartan X Leadership dinner. LESSONS Sport is a teacher Repetition is key Prioritize what’s important Surround yourself with a great team Find something to love It’s the tiny things that separate good from great You create when your having fun Rely on instinct Start behind the 8 ball Race to the first gate It’s not what happens to you, but what you do with it! Point your skis downhill Perfection is a mirage You have the ability to change your labels and limitations LINKS Chris Waddell One Revolution https://one-revolution.org/index.php?p=people/speakers/chris-waddell This episode is brought to you by SPARTANXLEADERSHIP.COM TIME STAMPS 0:00 Sefra & Joe introduce this weeks guest- our keynote at the Spartan World Media Fest 1:30 this episode is brought to you by SPARTANXLEADERSHIP.COM 1:50 Interview begins in Lake Tahoe with some Spartan Tea 3:45 Sports as a platform and teacher 5:15 Repetition is key- skills build upon each other 6:30 Skiing at Middlebury College 7:30 An accident and life moving forward 9:00 Becoming the best of himself & prioritizing what’s important 10:10 Having a “athlete mentality” 11:15 Making the college campus accessible 12:15 Having a supportive group of friends 13:15 Starting monoskiing 14:15 Making nationals and the US Ski Team 1 5:00 Making it to the Paralympics 16:15 To recover from something- find something to LOVE! 16:40 SPARTANXLEADERSHIP.COM Break 17:10 Interview continues with the adaptation of the body 18:55 Becoming a full-time athlete and speaker 19:55 the relationship between winning and knowing 20:55 The “little things” that make the difference 22:00 Teaching your body instinct 24:00 Race to the first gate 25:30 It’s not what happens to you, it’s what you do with what happens 26:15 Perfection is a mirage 27:00 One Revolution Foundation: changing the perception of disability 28:15 Nametags: shifting labels and limitations 30:10 Passion is in creation 30:40 Healing through body movement and dance- saying yes to everything 31:30 Yes… and 33:00 Sefra & Joe debrief after this awesome interview 36:15 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 & Sefra Alexandra Dr. Johnny Waite & Col. Nye are off finding our next guest Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Although there might be some individuals who just seem more optimistic or positive, the truth is that we can all learn to practice optimism and weave some of the tenants into our life. The first element that was discussed includes shifting your perspective that sees things as permanent to seeing things as temporary. The second element is seeing events and painful experiences as singular, not pervasive.The last element of learning optimism is not taking things personally. Whether it’s insecurity or ego, when we take all things personally we bear the weight of other people’s judgments or opinions on our shoulder. We must not attach our own ego to all experiences. LESSONS: Optimism can be learned and if you practice certain elements of optimism routinely, you can weave a more optimistic perspective into your world. Remember, not everything is permanent or pervasive, and you can weave in more hopeful thoughts when these ways of thinking are challenged. Don’t take things personally. Remind yourself that not all choices or decisions are about 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 © 2019 Spartan

When winning isn’t enough, try working to improve the “MOD,” or Margin of the Day. That’s the margin by which you win. One of Joe De Sena’s favorite quotes: “will it make the boat go faster?” Josh Crosby, world champion rower and co-founder of BDY SQD, attacks life with a voracious appetite. Dedicated to constant improvement and pushing himself farther, his perseverance, persistence and passion led him to success as a rower, in adventure racing, and to be a pioneer in the realm of rowing in modern fitness. Don’t just win the day - win by a large margin! LESSONS Focus on a shared goal and give 100% It’s all about perseverance, persistence and passion Always go back to the team Margin Of the Day (MOD) - how much can you win by? Make your personal scores the best they can be Utilize your expertise and passion Find a moment of pause to refocus Find your direction Pursue that direction with ultimate voracity: Attack & commit LINKS BDY SQD https://gobodysquad.com/about-us/ TIMESTAMPS 0:00 Sefra & Joe introduce this week’s interview (and Joe’s kids shake the van to wake Josh up!) 1:30 Interview begins in Josh’s beauty of a blue van: The Body Squad Mobile 3:25 Starting out as rower, coming from a long lineage of rowers 4:30 Being trained by a “quiet leader” 6:30 Moving the oar and training the body and mind 7:30 Everyone focusing on the same goal and giving 100% 8:45 Perseverance, persistence and passion 10:50 Setting the rhythm for the boat- getting to the junior World Championships 12:45 Getting recruited to Brown University 14:15 Margin of the Day (MOD) - how much you can win by 1 6:15 Making your personal scores the best they can be 17:15 Getting as fit as possible for the National Team 18:20 Shooting for the Olympics 20:30 Reevaluating and starting Indo-Row 22:25 Key Rowing Advisor to Orange Theory & starting Body Squad 23:25 Benefits of the Body Squad myofascial modality & infrared technologies 26:30 Attach & Commit 27:15 Sefra & Joe have a tête-à-tête about what they learned   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 & Col. Nye were off rowing on the river Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Spartan's "Chief Mind Doc" Dr. L says: Although there might be some individuals who just seem more optimistic or positive, the truth is that we can all learn to practice optimism and weave some of the tenants into our life. The first element that was discussed in the last episode included shifting your perspective that sees things as permanent to seeing things as temporary. Another way of thinking that can be helpful for you in building optimism is limiting your language and views around things as being pervasive - that if they happen in one arena, they happen in all arenas. If you think of certain events as singular, you can approach each experience with a fresh, new perspective. LESSONS: Optimism can be learned and if you practice certain elements of optimism routinely, you can weave a more optimistic perspective into your world. Reminding yourself that painful events and even failures are singular events can help you feel and be more hopeful. Develop an internal coach that reminds you that not all things are pervasive and that you have agency to see each event as new. 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

Who has created your idea of success? Are you on the path you want should be on? Laura Gassner Otting, author of “Limitless” talks with Joe De Sena about carving your own way and revisiting what it is that ignites your passion. Don't be afraid of change, get comfortable being uncomfortable. Push yourself beyond what you thought was feasible, making the peaks & possibilities of life ahead of you Limitless! Joe is joined by Marko Cheseto, a Kenyan runner who lost both legs while on a running scholarship in Alaska who now holds the world marathon speed record for a double amputee. LESSONS Stay in your center of competence & excellence Failure is not a finale it’s a fulcrum Lean out over your comfort zone You ultimately make you own decisions Confidence to do big things comes from competence Never settle for mediocrity Define success for yourself Consonance: calling, connection, contribution & control Remember that you GET to do this!   FIND OUT MORE: Laura & her Book “Limitless:” https://lauragassnerotting.com/limitless/ SpartanX Leadership https://www.spartanxleadership.com/ TIME STAMPS 0:00 Joe & guest host Marko Cheseto introduce this episode and SpartanX 1:30 Interview begins at Fenway & Laura’s origins in Miami 3:00 Experiences in Law School leading to the White House 3:45 Working in the Clinton Administration 4:30 Becoming a headhunter & starting her own advisory group 5:55 Growing a business, becoming a professional speaker & author 7:00 Listening for eight motivating factors 8:00 Does success equal happiness? 9:30 Making decisions with the frontal lobe 11:00 Staying in a center of competence & excellence 12:45 Leaning out over your comfort zone 14:00 Pushing yourself to a place you haven’t been before 15:15 Competence & confidence 17:45 Never settle for mediocrity 19:00 Consonance: what is calling you? 21:45 What trajectory do you want? 23:15 Weekly family meeting 25:00 Reaching new heights 26:00 The blur of past & present 28:00 Challenging others to see the best in themselves 31:00 Marko & Joe discuss what they learned from this Limitless 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 & Guest host Marko Cheseto Dr. Johnny Waite, Col. Nye & Sefra Alexandra are off climbing a mountain Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Host Dr. L says: Let’s move from 2019 into 2020 with a newly found practice of optimism! Although there might be some individuals who just seem more optimistic or positive, the truth is that we can all learn to practice optimism and weave some of the tenants into our life. One of the first ways that optimism can be more present in your life is by challenging the idea that painful things that happen in your life are permanent. If we begin to think of difficult times as temporary we are more likely to make better choices and feel more hopeful about the future. LESSONS: Optimism can be learned and if you practice certain elements of optimism routinely, you can weave a more optimistic perspective into your world. Believing that things are not permanent can help you feel more hopeful. Taking things as they come and using an internal dialogue that includes, “this is temporary”, is a helpful practice. 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

This former NFL player remembers the day his mother handed him over to foster care, he went on to play in the NFL and now uses his “Identity Shift” program to help people move away from old programming that no longer serves them so they can reach their highest potential. He tells host Col. Nye about his method and walks you through a series of defined steps: See Shift Sustain, Accept Dissect Discover, Design Develop Deploy, Drive Hive & Thrive. This is a powerful roadmap that allows you to close the gap between where you are and where you want to be!   LESSONS Make success your second nature Unpack the “programming” from your past See, shift, sustain Get unstuck & see where you want to go Design, develop, deploy Learn what you do wrong to get better Take ownership Drive, hive & thrive Do the work! LINKS Anthony’s quiz www.sloworgo.co More about Anthony https://www.anthonytrucks.com Identity Shift https://www.anthonytrucks.com/identity-shift/ The Spartan World Media Fest was made possible by ATP Science   TIME STAMPS 0:00 Johnny & Joe introduce this event - resetting what you think “tough” is 1:22 Recorded at Spartan World Media Fest by ATP Science 2:40 Col. Nye’s interview begins with Tony’s origin story- growing up in foster care & football 3:35 Starting in the NFL & opening a gym 4:30 Overcoming hard times & helping people navigate shifts 5:25 Identity shifts & making success your second nature 7:30 Psychology, neuroscience & brain plasticity 7:45 See, shift & sustain 8:15 Roots & fruits: getting unstuck & where you want to go 9:20 Education in kinesiology 10:30 Design, develop, deploy 11:45 The reality of the debrief 13:15 Tough love vs. real love 14:00 Learning to be better is learning what you did wrong 15:40 Taking ownership 16:45 Thoughts actions & beliefs 17:15 Success as a natural flow 18:05 Drive, hive & thrive 19:10 Rising to the expectations of our peer groups & helping others 21:45 A partner a barometer of self worth 24:00 Being the best version of yourself 25:35 Slow or go identities 25:55 Johnny & Joe give their feedback on this interview 31:15 Do the work !   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 & Col. Nye Sefra Alexandra was off foraging in the mountains of Tahoe Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty   © 2019 Spartan

Host Zach Even-Esh and his guest Col. Tim Nye talk about tactics to end indecisiveness. It can stress you out and often cause you to miss out on amazing opportunities. Here’s how to avoid missing out and start taking control of your life. LESSONS: Always be open to new opportunities. Avoid “Getting comfortable in your cage”. Action Always. Advance & Conquer. Moving forward is the key to your success. Staying in 1 place is stagnation. Avoid stagnation at all times! Most barriers are mental! Surround yourself with other action takers. Evaluate and assess your life. Where are you settling? Attack those areas where you are settling! Take the next step to move forward! LINKS: More about Zach https://zacheven-esh.com Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach’s STRONG Life Podcast https://apple.co/2vFaCv1   CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2019 Spartan

Holidays are officially here! And with all the glitter, shimmer, and swanky bows comes stress, anxiety, and sometimes even a case of the holiday blues. So planning ahead for these emotional waves can put you in a position to better handle what’s ahead. There are a few key things to remember as we move into the holidays. Setting boundaries, keeping your priorities in line, and maintaining a routine are just a few ways that you can create a structure and sense of safety during the season. And start now so that you can practice these things as the intensity of the season revs up! LESSONS: The holidays can be a source of stress for many people, so don’t be surprised if certain painful feelings arise.. Setting firm boundaries with individuals (and yourself) is a good way to maintain a sense of safety and calm. Keep your priorities straight. Make sure the energy that you have is invested where you want it to be. Maintain a routine. Just because it’s the holidays doesn’t mean you throw your routine out the window. Stick with the routine you’ve got in place in order to create certainty and predictability. 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