The Hard Way With Joe De Sena

Zach Even-Esh is joined by guest Charlie “The Spaniard” Brenneman to talk about keeping it simple! Do you ever feel overwhelmed? If you do, take a look at your desk / workspace. Take a look at your garage, bedroom, etc. Having too much “stuff” that you don’t need will stress you out and overwhelm you. Here’s how to declutter and get more productive while being less stressed. LESSONS: Once a week, clean and organize the areas of your life that you spend the most time in (work place / office desk), bedroom, living room, garage, etc. Donate the clothing, books, etc that you don’t use but someone else can benefit from. Simplicity helps you remove excuses. Get rid of the “stuff” that slows you down in LIFE. LINKS: More about Zach https://zacheven-esh.com More About Charlie https://charliespaniard.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 Guest: Charlie “The Spaniard” Brenneman © 2019 Spartan

Spartan's "Chief Mind Doc" Dr. L says: Teaching your children to tolerate distress is not an easy task. It requires clear boundaries and firm NOs. It’s not always easy to be firm when your kid’s have strong wants and desires that, at times, put you in precarious positions. But it’s important that your children understand that they cannot always have their way and learn to tolerate what this feels like. As adults, they will feel disappointment, experience heartache, and see sadness. Teaching them to tolerate such feelings and exposing them to the journey will help them along the way and give them a chance to build resiliency and grit. LESSONS: Firm NOs and strong boundaries are what children need to feel safe. Teaching your children how to tolerate distress is a critical lesson that will translate into adulthood. With friends and family, remember that you also need to set clear boundaries, say NO when you need to, and tolerate the distress that comes with 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 © 2019 Spartan

Joe De Sena and his family visited the wrestling room at West Point to learn from the ultimate role models in mental and physical toughness. Kevin Ward, head wrestling coach, explains what it takes to build and maintain the culture of a team, whether that is a wrestling team, a family or a business. Motivation, says Kevin, is a byproduct of being passionate, and discipline is true freedom. Invite rigor and the right folks into your daily routine and you may revell in the results! LESSONS Finish what you start Work hard Be 100% dedicated to the team Culture is defined by the worst behavior you accept Discipline is freedom Understand your expectations Hold yourself to a high standard Be devoted to what your doing Create your passion LINKS TIME STAMPS 0:00 Joe, Dr. Johnny and Guest Host Anders Varner introduce this weeks episode 1:15 Interview starts in the toughest room in the country 3:00 Growing up wrestling 4:45 Finishing everything you start 6:00 Importance of kids having a work ethic 7:30 Working with the best at West Point 9:00 Giving 100% to be on the team 9:45 Nurturing culture of the team 11:00 Teaching them how to think 12:15 Discipline is freedom 13:15 Expectations, standards and devotion 14:15 What do you praise, what do you punish? 14:45 Creating your passion 15:45 Joe, Dr. Johnny and Guest Host Anders Varner discuss what they learned from Coach Ward   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 Host Anders Varner- Col. Nye & Sefra Alexandra are off seeking adventures and stories of resilience this week. Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Zach Even-Esh and Joe De Sena answer a listener question “what would you have done differently starting your businesses?” The answer? Who cares! It’s in the past. Time to move forward. On today’s Spartan WAY hear the strategies, tactics and philosophies the founders of Underground Strength and Spartan use to get things done and keep moving forward. . LESSONS: Fire. Ready. Aim The past does not exist Ask an expert to accelerate progress 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

Spartan MIND host Dr. L says: We tend to store up emotions in our body. These can be of any kind, the more painful ones like irritation, anger, sadness, or shame, or the more joyous ones like excitement, pride, and happiness. Although talking about feelings can certainly be useful, sometimes we need alternative forms of emotional expression so that we can release our feelings and the energy that goes with it. When we utilize different forms of release we make ourselves more available to other experiences and feelings that could bring us wisdom and joy. LESSONS: Give yourself various avenues of emotional expression such as physical release, like a Spartan race, or creative release, like artwork or making something with your hands. Talk therapy is great but sometimes we need different outlets that can give us a vehicle to let go of certain feelings. Take note of when you might need some emotional release - feeling overwhelmed is normally a good sign. 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

Recycled man is driven by the need to earn the heart, and second chance, he was granted. A diagnosis of cancer can change everything in your life - learning you need a new heart would cause many to give up. Derek Fitzgerald faced both of these challenges, even flat lining a few times before receiving a heart transplant. Yet he had the inner strength and drive to got from crawling to running to marathons to Ironman. This remarkable interview with our own Col. Time Nye is truly a testament to never giving up and to fighting for a life worth fighting for! LESSONS Know when your head hits the pillow, you’ve done everything you can in that 24 hour period Anything is possible Keep your head in the game Take control of your life and be active Fight for a life worth fighting for Inspire others Enjoy life LINKS https://www.recycledmanspeaks.com https://www.recycledman.com TIME STAMPS 1:30 Interview begins with the Colonel & Derek 3:00 Dealing with a cancer diagnosis 4:30 Learning how to walk again 5:30 7 years of heart failure from Chemo. 7:30 Hoping to stay alive after dying a few times 9:45 Given a second chance at life: a heart transplant 10:30 Starting racing during recovery 11:15 Thanking the donor family for his life 12:30 The training regiment 14:30 After effects of a transplant 16:45 Earning every heartbeat 19:00 Fighting for a life worth living 22:15 The Colonel, Joe and Sefra discuss the interview and lessons learned 27:45 Let us know what’s holding you back from getting uncomfortable?!           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, Tim Nye & Sefra Alexandra- “Dr.” Johnny Waite is off seeking adventures and stories of resilience this week. Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Zach Even-Esh and Joe De Sena let you know what they think of your excuses. Can't afford the gym? Too long a drive? Don't have time to get there? F*** the gym, Joe & Zach have the answer. 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

Today on Spartan MIND host Dr. L Says: When hype begins to arise around an experience or event, doubt, insecurities, and excuses can settle in simultaneously. These serve as a protective barrier to our greatest fear - failure. But shying away from the experience or letting a list of excuses serve as a disclaimer is not the way to go. Lean in to the experience, no matter how much you want to pad it with ‘what ifs’ or ‘maybe’s. LESSONS: Remember that owning the experience in front of you - and the conditions that come with it - will serve you best. Move forward by acknowledging what you are truly afraid of and then let yourself accept the possibility of failure. Take responsibility for your future - no one will create it for 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

Jason believes that adversity is what builds opportunities to create trust. Whatever you are facing in life, let go of the past, lock-in to the mission in front of you and win the day! Navy Seals go through some of the toughest training on the planet. Mental, physical and emotional limits are tested beyond what we can imagine. What key lessons are learned in these life or death experiences that can help you conquer the challenges in your life? LESSONS Trust helps you win the day Shift focus away from anxiety to what you can affect Attack the challenges in front of you Never sacrifice character for talent Learn to serve as a team Lead with conviction and purpose Think about what you want to produce Be thankful you are where you are Let go, lock in & win the fight in front of you LINKS https://www.swimwithamission.org/ https://www.stonewall-solutions.com/ TIME STAMPS 0:00 Intro to episode with the Colonel, Joe and guest host Josh Crosby 1:25 Interview begins at the Swim With A Mission Foundation event 2:30 Training that helps win the day as Navy Seal 4:30 Shifting focus away from anxiety to what you can effect 6:25 Purpose behind training as a team 8:15 Serve the team out of a motivation greater than yourself 9:15 Leaving a legacy 10:40 Trust and courage in combat 11:50 Surrounding yourself with the right people 14:00 Trust the process 15:50 Free yourself of the outcome 18:00 Training for worst conditions than you compete in 19:30 Letting go, locking in and attacking the mission in front of you 20:35 Joe, the Colonel and guest host Josh Crosby discuss lessons 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, Tim Nye & Guest Josh Crosby. Co-hosts Sefra Alexandra and “Dr.” Johnny Waite are off seeking adventures and stories of resilience this week. Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Spartan Way host Zach Even-Esh says: I was 19 years old working in a hospital fitness center. I came across a sign that STILL influences me and inspires me to this day! Watch the video so you can learn from this lesson I learned 20+ years ago! LESSONS: Often times simplicity is more powerful than complexity. Take accountability for things. Did you open it? Then close it? Did you make a mess? Leave crumbs behind? Clean it. Did you break it? Then you must fix it and / or replace it. Did you use it? Return better than you found it! 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