The Hard Way With Joe De Sena

Dr. Lara Pence says: We are a society of human beings that engage in relationships, look for connection, and are looking for ways that we fit into the pie of community. So it’s no wonder that we can get activated in relationships and with the people that we come in contact with. Getting activated is often best identified by feeling irritable, angry, frustrated, or ‘hot’ when you're in connection with someone. We all get activated but understanding where the activation is coming from and how to work through it can be an important factor when trying to make the next best choice. LESSONS: We can all become activated in relationships and when we are in engagement with another person. A few questions to ask yourself when you feel yourself getting activated: Where is this coming from? (insecurity / fear) Does this person remind me of someone? How can I breathe, take perspective, and make the next best choice? Do I need to circle back with this person (or myself) in order to get more clear on what was activated? 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

How did a cigarette at a Spartan race spark a journey that led to an appearance on Shark Tank? Kressa Peterson talks about how she and her husband found Spartan, embraced the struggle but resisted the mud. From that the "Shower Toga" was invented. How many of you have been joyful after a Spartan Race- but driven home filthy? Kressa’s life was changed after being almost broken at a race in North Carolina, where all she wanted was to get clean. The Shower Toga was born and after a stint on Shark Tank and partnering with Spartan- her “clean / dream“ is shifting the paradigm of the after race reality.    LESSONS  Find what you love Figure out creative solutions Partner with force multipliers    LINKS  https://showertoga.com   TIME STAMPS  1:00 Interview begins on the farm 2:45 Dealing with addiction and illness  4:30 Starting to train for Spartan Race 6:00 Smoking and getting diagnosed with breast cancer  9:45 Filming for everyday Spartans & climbing Mt. Fuji 12:30 Taking time to unplug  13:30 Burpee Break  15:45 The Shower Toga  22:00 Making it happen & getting on Shark Tank  29:00 To Burpee or not to Burpee?  31:00 Companies that change lives  33:55 Dr. L & Joe discuss the Kressa, Shower Toga’s & lessons learned from the hustle    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 & guest host Dr. L  Synopsis – Sefra Alexandra | Seed Huntress  Production Assistant - Andrea Hagarty   © 2019 Spartan

Zach Even-Esh says the way of the world shows that we are MORE connected than ever before thanks to technology, yet we are also FEELING more disconnected & lonely than ever before. Thank you technology! For more on the subject of technology and distraction check out the Spartan Up episode with Nir Eyal. LESSONS: If you REALLY want to feel happier and more connected, put down that phone and connect with people in person! Instead of a text message, go “old school” and CALL someone. Better yet, Face Time! Challenge yourself to get away from the distanced type communication of text messages and take it to the next level: Do something IN person. Organize a gathering or meet up in person. 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

Dr. L says - We are a society that is filled with distractions. And we aren’t very good at taking accountability for our own role in this absent-minded behavior. Time management matters when we’ve got so much happening AND when distractibility is so available to us. But you’ve got to be able to integrate some time management skills into your daily life in a way that supports all of your busy activities rather than restricts them. LESSONS: Time management is important in order for you to execute on choices that move you forward. Use these steps to help you manage your time: Prioritize Say No Commit Write this process down! 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

Host Joe De Sena interviews “Fear Guru” Patrick Sweeney on Joe’s Vermont farm during the 2019 “Death Race.” What are the fears you face in your life? Is it possible that they are holding you back from what your true gifts actually are? Sweeney shifted from a life bounded by terror to one led through courage. There is immense power in fear and if you can learn to harness it as fuel - your true superhuman qualities can be unlocked. Find your authentic self and start by doing something every day that scares you! LESSONS Become aware of your defense mechanisms Learn to make decisions based on opportunity not fear Recognize triggers and how you react Understand when the amygdala is trying to take over Do something that scares you every single day Don’t let fear lock away your true passions & gifts Discover your authentic self “Live big & remember your death” Fear is Fuel LINKS http://www.thefearguru.com https://www.pjsweeney.com This episode of Spartan Up! is brought you by Luminox, the Official Timing Partner of Spartan Race. Luminox is the watch brand of choice when it comes to overcoming tough obstacles where "every second counts”. Visit www.Luminox.com and use code SPARTAN10 to get 10% off your next order. TIME STAMPS 0:00 Joe, the Col and guest host Josh Crosby intro the “Fear Guru” 0:50 Luminox.com sponsor break- use code SPARTAN10 FOR 10% off 1:20 Interview begins with the fear frontier… 2:30 Semantic verse emotional memory 4:00 Learning your defense mechanisms 5:00 Decision making based on fear or opportunity 6:00 Fight, flight or freeze 9:00 A paradigm shift after almost dying in his 30’s 10:15 Luminox.com-sponsor break- Official timing partner of Spartan Race 10:30 Episode continues- with learning how to live after almost dying 12:15 Finding your authentic self 13:05 Courage as a superpower 14:20 Understanding the mapping of your brain 16:00 Scare yourself everyday 17:25 Crossing the atacama desert 18:20 The fear cocktail and superhuman powers 19:30 Am I going to die a good death? 20:55 Joe, The Col and guest host Josh Crosby discuss their fears & how to overcome 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

Host Matt B Davis talks to Spartan ATHLETE Leigh Anne Wasteney about training for elevation, diet and pre and post race meals.   LESSONS: • Learning to train for elevation
 • Elevation prep on hills or treadmills
 • Her plant based diet helps her feel lean and mean
 • Everybody is different when it comes to nutrition
   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW US: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/ Leighanne Wasteny on Instagram http://instagram.com/leighanne_wasteney CREDITS: Host: Matt B Davis (@mattbdavis) Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Editing: Marion Abrams © 2019 Spartan  

Host Zach Even-Esh says: 1 night during the Summer I went out for a family stroll and we got some ice cream. It fired me up SO much because I felt that I was ending my day on a WEAK note. NO good! LESSONS: No matter what happens between the morning and night time, you can ALWAYS start AND finish the day with something Strong & Positive. Choose something that Benefits YOU & Betters YOU. It can be 1 set of push-ups, squats or burpees. Maybe it’s some stretching. You can also write in a gratitude journal. Put your phone away during the start and end of the day, this ensures you will do something for YOU! 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

Life is filled with tough choices, especially if you are looking to challenge yourself and elevate your own life. We are wired to look for comfort but sometimes the tough choices put us in a position of discomfort no matter which you choose. Keep in mind that avoiding tough choices is never going to benefit you - but rather leave you unfulfilled and pining for more, despite the ease of being unchallenged. LESSONS: Tough choices will exist and sometimes there is no “good” choice. Tap into your value system to help you make a choice that is in alignment with what matters to you. Remember, no matter the choice - if you are open to it - there will be wisdom gained. Trust in yourself - if you focus on values and are open to learning - you will win. 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

Are digital devices, coworkers or social media distracting you? What does it take to channel you action into traction? Nir Eyal works at the intersection of psychology, technology and business teaching you how to avoid triggers and make pacts with yourself to actuate your intentions. Don’t blame phones social media or your corporate or personal culture. Learn how to build beneficial habits and stop getting distracted from the life you want. LESSONS Master internal triggers Make time for traction not distraction Hack back external triggers Make pacts: effort, price & identity Acknowledge the dizziness of freedom Spend time according to your values Learn tactics to cope with discomfort Plan ahead with intent: create a time box calendar Values define you Take time to reflect not react Address the three life domains LINKS NirAndFar.com/Indistractable The schedule maker tool I mentioned is here: https://nirandfar.com/schedule-maker/ Distraction guide here: https://www.nirandfar.com/distractions/ Habits vs routines article here: https://www.nirandfar.com/habits/ TIME STAMPS 1:15 Interview begins with distraction vs traction 3:00 Pre-commitments & “dizziness of freedom” 4:45 External vs. internal triggers 6:00 Time management is pain management 7:45 Spend time according to your values 9:30 Tactics based on peer reviewed studies 10:30 Reacting verse reflection 11:00 Myth of multitasking vs. multi-channeling vs. task switching 13:30 The three life domains 16:00 Common source of distraction is other people 18:00 Reducing prescription mistakes 20:00 The pacts: keeping distraction out & yourself “in” 27:45 Being busy & getting it done 28:15 Building an in-distractible workplace: expectations vs. control 30:00 Psychological conditions of not being distracted 33:00 What’s the cost of screen time? The answer is “It Depends” 35:00 Kids, competency & autonomy 39:30 Joe & guest Kressa of Shower Toga discuss what they learned in how not to get distracted 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 Host Kressa Peterson. 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

Ashley grew up playing sports and competed at the highest levels in track and cross country during college. She’s been on several podiums in the last couple of years, and consistently finishes in the top 10 against the top competition. Today she joins Matt B Davis on Spartan Up to discuss training, nutrition and more. LESSONS: • Learning to embrace what you don’t want to train.
 • What her workout routine consists of.
 • There’s always something to improve upon.
 • Fueling early and often during longer races.
 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW US: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/ Ashley Heller on Instagram https://www.instagram.com/ashmillost22/ CREDITS: Host: Matt B Davis (@mattbdavis) Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Editing: Marion Abrams © 2019 Spartan