The Hard Way With Joe De Sena

Having hard conversations are part of life. Not the part that we always enjoy or look forward to but essential and unavoidable nonetheless. Because of the discomfort associated with hard conversations, we like to avoid them or engage in unhelpful practices that actually don't serve communication or intent. Learning how to have a difficult conversation is something that many of us have to do if we want to elevate our relationships and move towards that which makes us more resilient. LESSONS: Having hard conversations is part of being human, especially if you are looking to build distress tolerance skills and effective communication styles. Remember the following when you go into a difficult conversation: Ask yourself what your intention is behind the conversation. Remind yourself that difficult conversations often help relationships, not harm them. Breathe and be calm. 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

Mixed Martial Artist and UFC Champion Keith Jardine, known as the Dean of Mean talks about his relentless spirit in fighting his way to infamy in and out of the ring. Famous for some legendary takedowns, a reality tv show and now a successful paleo business venture- learn what it takes to be a heavyweight in business and battle. LESSONS Find your purpose Be relentless in achieving your goals Know when to pivot LINKS https://cavemancoffeeco.com/ TIME STAMPS 0:00 Intro with Joe, the Colonel & Guest Host World Champion rower Josh Crosby 2:40 Interview begins drinking Caveman coffee & the "Dean of Mean" 4:25 Growing up playing football & wrestling in Oregon / California 6:25 The strange man nobody wanted to mess with 7:30 Training for sports as a way of life 9:00 Outlets for testosterone & proving yourself nonverbally 10:00 showing up "unattached" to world class wrestling tournaments 11:00 Starting MMA training & the drive to be a boxer 14:00 The joy of the fight 14:15 Burpee Break 15:35 Fighting internationally 18:30 Overcoming the struggle 20:45 Reality T.V. & the UFC 23:00 Training regiment 24:30 Getting in control of food 27:00 Col Nye, Joe & Josh 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 Host Josh Crosby Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

We don't always have the time to do a deep dive to uncover what might be impacting us negatively. Nevertheless, we need to pay attention to the things that are bothering us so that we can understand the way that we operate more intimately. It doesn't take a whole lot of time to ask yourself a few easy questions that might pinpoint what needs your attention and remediation. Tuning into your hunger level, angry feelings, lonely experience, and whether or not you are tired can easily check off a few regular triggers. LESSONS: If you don't have time for a deep dive to discover what's bothering you, ask yourself these easy four questions to help uncover the answer: a. Are you hungry? b. Are you angry? c. Are you lonely? d. Are you tired? If you answer yes to any of those questions, see what you can do to address your needs and get yourself back on track. 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

He's not the first to tell Spartan founder, Joe De Sena, he made it to the pro level of soccer, or that an injury changed his trajectory and set him on a new path. Like many there were successes and failures along the way, challenges to overcome and great rewards. But Andy Ramage is not here to talk about that. He's with us to talk about the discovery he made that changed EVERY aspect of his life for the better. It sounds like a late-night TV ad, but it's true. There's one simple change you can make in your life that will make you happier, more successful, healthier and improve your relationships - and Andy is on a mission to teach you about it. LESSONS One lesson. There's an easy way to improve your life. LINKS O.N.Y.B. https://youtu.be/NKSzxY8SFVw Interview with O.N.Y.B.Ruari Fairbairns VIDEO https://youtu.be/Ckwgpxiqswo AUDIO https://podcasts.apple.com/fi/podcast/177-one-thing-to-10x-everything-ruari-fairbairns/id952870930?i=1000399421715 Interview with Chris Herren VIDEO https://youtu.be/P7JK21-15zs AUDIO https://podcasts.apple.com/ca/podcast/238-chris-herren-the-truth-about-addiction-interview/id952870930?i=1000431598065 Are you a podcaster with a message of resilience - mental or physical? If you talk about nutrition, fitness, self improvement, leadership, wellness, running or OCR join us on our mission to rip 100 million people of the couch and give them the tools to keep going at Spartan World Media Fest brought to you by ATP Science! https://www.spartan.com/en/2019-tahoe-spartan-podfest TIME STAMPS 00:00 Joe De Sena introduces the interview & the secret pill 01:14 Joe De Sena interview Andy Ramage 01:50 Andy's Roots 02:25 Andy's journey to Pro Soccer 03:35 Joe teaches Andy the Fist Bump 03:50 The Injury that Changed his Path 06:45 Travelling the World - What he loves about Ireland 07:15 How do you define excessive drinking? 08:10 Travel to Australia 09:00 Becoming a Broker 10:45 Success vs Happiness 11:20 Starting a New Business with a Unique Advantage 13:00 The How to Be Your Absolute Best 14:40 BREAK - Hear about Spartan World Media Fest, and event for podcasters and content creators who share our mission of resilience for mind and body. 15:05 Health Issues in the Face of "Success" 17:15 How Andy Reversed his Health Issues 18:40 Starting ONYB 22:50 The Social Pressure 24:20 Kryptonite 24:50 Seeing Behind the Matrix 27:25 We miss you Sefra, Johnny and COl Nye. 27:35 Joe De Sena wraps up: are you sleepwalking through life? 28:05 Give Credit to those that make Healthy Choices 28:15 Check out the interview with NBA player Chris Herren about addiction and recovery 28:54 The Rewards 29:30 Another way to Overcome Fear 29:40 Tell us what you think on Instagram at @SPartanUpPodcast 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, Johnny Waite & guest Dr. Lara Pence Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Everyone has a valuable contribution to make and everyone gets stuck. It's part of what makes us human. Sometimes what works for one person doesn't work for everyone. Which is why we've brought the Spartan Up podcast family together to ask what works for them when they feel stuck, Sefra the Seedhuntress, retired Col. Tim Nye and "Dr" Johnny Waite. Each answer is unique - a testament to each of us having our own unique journeys. The key here is to try each tactic out and see which one works for you. From remember the power of family, grounding yourself in the bite of ice cold water, or waking up each day with an intention - there's lots to choose from to move you from feeling stuck to free. LESSONS: We can all benefit from hearing how others cope when they feel stuck. Try the following practices to get you on track: Reconnect with family and use the power of your tribe to get you grounded. Immerse yourself in a cold bath to reinvigorate the senses and get you grounded. Set an intention in the morning, taking into consideration how you want the day to go and let YOU be the driver of how the day starts. Use a mantra to facilitate momentum. Check in with your values to ensure that you are in alignment with what matters to 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

This week Joe sits down with Jim Gregory a former Green Beret & Olympian (with an asterisk.) Jim didn't always reach the ultimate goals he set for himself, but he always persisted with confidence and a positive attitude. The result is a life of incredible accomplishment. How can you grow from disappointment? What can you learn from failure? Does tough training in youth give you the foundation to withstand these trials? All these are questions Joe and Jim discuss. Learn what the asterisk next to Olympian means and the secret to a life without regrets. LESSONS Make pain your friend Find opportunities for growth in disappointment Take chances & throw yourself out there! Get uncomfortable Push as hard as you can Don't give up LINKS https://f3nation.com This episode of Spartan Up is brought to you by Duke Cannon. Visit Dukecannon.com right now to get 15% off your first order with the promo code SPARTAN. Free shipping on orders over $35 TIME STAMPS 0:00 Joe, Sefra, Johnny and guest Host Dr. L introduce interview 1:30 DukeCannon.com Sponsor Break 2:00 Interview with Jim Gregory at Westpoint 3:15 Becoming a friend to pain 4:30 Joining the Army 5:45 Inspired by Apache helicopters after Desert Storm 7:15 Entering Ranger School 9:15 The Pentathlon team 12:00 Recycling Ranger School … twice 14:10 DukeCannon.com Sponsor Break 16:00 Entering World Class Athlete Program 18:20 Wins National Championship for modern Pentathlon 19:45 Ranked tenth in the World 21:00 Shaking off disappointment 23:00 Training during 9/11 25:00 Taking chances & putting yourself out there 26:00 Pushing as hard as you can 27:30 Never giving up & taking life as it comes 28:45 F3: Fitness, Fellowship & Faith 31:05 Joe, Sefra, Johnny & guest host Dr. L discuss what they learned from Jim 35:40 DukeCannon.com Sponsor 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, Johnny Waite & guest Dr. Lara Pence Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Ryan Atkins is the current Spartan Race Ultra World Champion and the winningest obstacle racer of all time. Ryan talks to Matt B Davis about a winning mindset, how he approaches his weaknesses, and how he mixes his training up to keep it fun and enjoyable. LESSONS: • Adding fun training like mountain biking or stand up paddleboarding. • What he eats. • Making workouts can be intense AND fun. • Getting better at running uphill has improved his performance. 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/ Scott Jurek on Instagram: https://www.instagram.com/scottjurek/ CREDITS: Host: Matt B Davis (@mattbdavis) Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Editing: Marion Abrams © 2019 Spartan

Stress is a part of life. It's nearly impossible to avoid. So the goal shouldn't always be reducing the stress in your life but instead integrating ways to manage your stress and lower the intensity. Some of us are better and managing stress than others but the good news is that all stress management skills can be practiced and learned. First and foremost, we need to consider what we are putting into our body and the attention that we are giving our mental faculties. We must nourish our bodies the right way and treat our whole being with a level of respect and care. LESSONS: We all experience stress. So sometimes the best goal is stress management not stress reduction. To manage stress you must take inventory on what you are putting into your body food wise and whether or not you are fueling appropriately. Practice your stress management skills regularly for the best crystallization. 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

If you could be any superhero who would you be? Todd Herman is a mental performance coach that utilizes the strategies inherent with embodying an alter ego to be successful as an athlete on the field or as an executive in the boardroom. Find out what role identity, clothing and mental preparedness can play in your success. Imagination is a powerful tool that can be practiced and honed to overcome perceived limitations and obstacles you never thought that "you" could overcome. LESSONS Mastering the self is our greatest challenge Preparation, routine, planning, relaxation & breathing skills are keys to success Seek mentors & apprenticeships Move forward & level up Alter Ego means a trusted friend or ally Utilize your imagination to reach your goals Act with intention LINKS More about SpartanX https://www.youtube.com/watch?v=PhvIba0mXsE More about Todd Herman www.toddherman.me/live2019 Todd on Facebook facebook.com/toddhermanconnect Todd on Instagram instagram.com/todd_herman Special Ops Survivors https://www.youtube.com/watch?v=PhvIba0mXsE TIME STAMPS 0:00 Spartan Up panel with guest Lonnie Mayne discusses SpartanX 1:30 Interview begins with Todd Herma & Joe De Sena 2:30 Coaches role in pushing you to your personal best 3:45 Mastering the self 4:45 Childhood trauma and its effects on his life 5:45 Mental game strategies and alter egos 7:15 Preparation, routine and planning 8:15 Mentorship & apprenticeship 10:00 Getting into flow state & a cold call 11:45 SPECIALOPSSURVIVORS.ORG break 13:30 Interview continues 14:20 Moving forward & leveling up 16:00 creating a "shield" around the athlete before a game 18:00 quickly shifting mental paradigms 19:00 Utilizing "Alter Egos'" 21:00 The power of imagination 23:00 Finding superhero qualities that inspire you 25:50 In-clothed cognition 31:00 What attributes do you take with you in competition? 32:45 The panel Sefra Alexandra, Col. Nye, Johnny Waite & guest Lonnie Mayne discusses how to integrate alter egos into your practice 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, Col. Nye, Johnny Waite & guest Lonnie Mayne Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

This week Joe De Sena fills in for Zach Even-Esh and talks about commitment. Who do you quit? How can you game your own mind and emotions to stay on track and achieve your goals? Zach will be back soon with more of the great SPartan WAY episodes you love. 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/spartanuppo... 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