The Hard Way With Joe De Sena

Our mind is a melting pot of different kinds of thoughts. Joy ones, excited ones, worry ones, hopeful ones, and, yes, negative ones. It is important to be aware of your own negative thoughts because denying they exist doesn’t make them go away - and in some circumstances doing just that only makes them grow stronger. And, at the same time, you want to be strategic about how you address them because if you give them too much attention they can grow and get stronger. Countering your negative thoughts with positive ones can be a useful strategy - whether you do this in your head or write it down in a journal. Also, work on trying to remove the judgment that you may be placing on top of the negative thought. We all have negative thoughts so to shame yourself or be self-deprecating because you have negative thoughts only makes things worse. LESSONS: Negative thoughts can arise in anyone at any given time. Being aware of your own negative thoughts can serve you when trying to implement strategies that decrease the thoughts. Try to identify your most prominent negative thoughts and counter them with positive thoughts, reality testing, or hopeful mantras. Remove judgment that you place on top of the negative thought and have compassion for yourself. 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

Fran Martinez tragically lost his son to an undiagnosed illness when he was an infant. In the beginning, the pain seemed too much to bear. In the midst of this his marriage ended. He ran from life and friends. Loving friends brought him back to society, got him exercising, and eventually he found Spartan Race. He realized the obstacle course was a metaphor for life. The community, the exercise, and overcoming those obstacles worked a kind of healing magic on him. Now his mission is to bring that healing to others. He has started Proyecto Daniel in Spain and the “Hero’s Heat,” to build a community for parents (now over 3,000 strong), to come together knowing they are not alone and to realize how strong they really are! Joe sat down with Fran at our Spartan World Championships in Morzine France for this powerful and moving interview. LESSONS Obstacle courses are a metaphor for life You are not alone when going through tough times Let people love you LINKS   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 1:00 Interview begins with Fran & guest host/ translator Angel Sanz 2:00 losing his son 3:00 searching to push himself beyond the pain 4:00 wanting to “go” 5:00 his wife leaves him 6:00 friends pulling him out of depression 7:00 finding Spartan Race 7:30 Dukecannon.com break 9:30 letting other parents know they are not alone & are strong 10:40 the “Hero’s Heat” 12:30 letting people love you & loving yourself 14:00 Proyecto Daniel 14:45 Joe De Sena, Sefra Alexandra, Col. Nye & Johnny Waite discusses the interview SUBSCRIBE: YouTube: http://bit.ly/SpartanUpYT Apple Podcasts: http://bit.ly/SpartanUpShow Spotify https://spoti.fi/2UOLnQx 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 translator Angel Sanz Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Host Brian "Tosh" Chontosh takes a deeper look at the value of consistency. Everyone should take a moment to go back and dig into the definition of consistency. And on that note, appreciate the difference between consistency and persistency. If we look at consistency as harmony towards a whole and seizing opportunity when it presents it reframes how we may hold ourselves accountable towards failure and allowing it to take hold of us in a negative fashion.   LESSONS: Being consistent is not necessarily about routine Reframing who we view consistency will allow more room for life to happen Consistency is about seizing opportunity when it presents and creating opportunity when it seems unpresent   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/ CREDITS: Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh © 2019 Spartan

Processed foods are foods that are handled and altered in some way before they get to your pantry or refrigerator. The more harmless kinds of processing are things like cutting and peeling a variety of fruit and packaging those things as a “fruit salad.” The next step in processing is canning food, which can either reduce the nutritional content of food or introduce some unhealthy quantity of natural elements, like adding sodium. The next step is changing foods by chemically altering them. There are many reasons why these chemically altered foods are really bad for you. The most obvious is that they’re often full of chemicals! Even those lists of artificial ingredients on the food labels of heavily processed foods don’t reveal the whole story. Proprietary rights on secret ingredients, for example, allow food companies to omit a lot of details about what’s in their products. The term “artificial ingredients” can have several unnamed chemicals lurking behind it. Here are some other specific reasons why heavily processed foods can be bad: ● They often contain too much sugar and fructose syrup, refined carbohydrates and trans-fats. ● Lots of processed foods have refined grains like rice and white flour with many nutrients stripped out of the whole grains they came from. ● Competition between food manufacturers encourages creating foods that reward your brain in ways that are similar to drug addiction, leading to obesity. Reading labels can help, but it may be close to impossible to avoid all processing. One way to cut down on a lot of processed foods is to remember to avoid these things: ● Processed meats, like sausages, hot dogs and those you’d find in a deli. They’re linked to cancer and have lots of saturated fats. ● Mass-produced baked goods, which often have trans fats. ● Meals you can cook quickly often have too many sugars and salts along with lots of refined carbohydrates. ● Sodas have more sugars than you should ever have in a drink. Not all processed foods are bad. Things like peanut butter, yogurt, canned tuna and whole-grain cereals can be good for you. The key thing to remember is that most foods in our supermarkets that can’t be found in nature (like cheese puffs, pasta, muffins or gummy bears) have probably been processed in some way. Combine avoiding the worst effects of food processing along with adding whole foods whenever possible and you’ll make some significant improvements to your health! Key Terms and Ideas: Processed foods are foods that are handled and altered in some way before they get to your pantry or refrigerator. The more harmless kinds of processing are things like cutting and peeling a variety of fruit and packaging those things as a “fruit salad.” The next step in processing is canning food, which can either reduce the nutritional content of food or introduce some unhealthy quantity of natural elements, like adding sodium. The next step is changing foods by chemically altering them. While food labels list many ingredients of particular food items, a lot of important details can be left out. Proprietary rights on secret ingredients, for example, allow food companies to omit a lot of details about what’s in their products. The term “artificial ingredients” can have several unnamed chemicals lurking behind it. Not all processed foods are bad. Things like peanut butter, yogurt, canned tuna and whole-grain cereals can be good for you (but make sure to read the food labels on these items to double-check). LINKS & RESOURCES: Lisa Cantkier, “Refined Carbs: Are They Our Worst Enemy?” University Health News Daily, December 19, 2018, https://universityhealthnews.com/daily/nutrition/refined-carbs-worse-enemy/, accessed April 2019. Chris Gunnars, “Nine ways that processed foods are harming people,” Medical News Today, August 1, 2017, https://www.medicalnewstoday.com/articles/318630.php, accessed April 2019. Chandra Johnson-Greene, “Processed Foods: 5 Reasons to Avoid Them,” University Health News Daily, June 4, 2018, https://universityhealthnews.com/daily/nutrition/processed-foods-five-reasons-avoid/, accessed April 2019. “Not all processed foods are unhealthy,” Harvard Health Publishing, June 2015, https://www.health.harvard.edu/staying-healthy/not-all-processed-foods-are-unhealthy, accessed April 2019. Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ 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/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

Major (Retired) Scotty Smiley became the first blind active-duty officer in military history following a face-to-face confrontation with a suicide car bomber in Iraq in 2005. After his injury, Scotty’s faith led him to forgive his attacker and inspired him to rebuild his life while continuing to serve his country in the U.S. Army. His wife Tiffany's drive and support are an incredible model of partnership in resilience. He recently completed an Iron Man and was featured in the film "Beat Feat" LINKS: https://hopeunseen.com/ 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 host Lonnie Mayne Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Sweep the Sheds Comes from the book Legacy, a book written about the New Zealand All Blacks. In order to build a GREAT team, no individual can be too good for something, including sweeping the shed. LESSONS: "Sweeping the Shed" is a tradition that says that no individual is bigger than the team and its ancestors. This includes cleaning out the locker room after practice or a game. The All Blacks want a culture in which you leave your jersey better than you found it. You’re essentially “planting seeds” that will grow trees and fruits that you might never see. 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 - Eshf © 2019 Spartan

Anger is one of those emotions that few like to acknowledge and even fewer like to talk about. Either way, however, avoiding anger doesn’t mean that it goes away. In fact, the more you understand your anger the more likely you are to manage your responses appropriately and not be overcome by expression. It’s important to remember that anger is a normal emotion and, although it may be uncomfortable, it is neutral in nature. We also all experience and feel anger at various points in our life - denying your anger usually only makes it grow and become less easy to manage. LESSONS: Anger is a part of being human. Recognizing and understanding your anger gives you an opportunity to manage this feeling more appropriately. Use the right language when you are describing how you feel. It’s okay to say, “I’m angry.” You don’t have to water it down by using language like frustrated or annoyed. Give yourself permission to stop, pull back, take perspective, observe, and then choose the next right move for you when you are angry. 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

“We were made to do hard things,” is Katie Wells family motto. Her popular website “Wellness Mama" features simple answers for healthier families. Mama to six children, she has found ways to bring lessons from the workplace to the management of her home. She systematizes her household (spreadsheets are one of her “love languages”). All this to empower her children- who by the way, have to start their own business before being given a cell phone or car! Joe De Sena and the Spartan Up team really learned a lot in this one and as Katie says, “if you want to change the trajectory of society… HELP THE MOMS!” LESSONS Systematize your house Siloing: everything has a time & a place Raise adults not children: identify & align common goals Recognize the workflow & natural consequences Cold water helps with singleness of focus Define long-term priorities & core objectives Creating “white space” for kids creativity LINKS https://wellnessmama.com Listen to the newest Spartan Podcast Trail Talk with Luis & Charlie on your favorite podcast app, or find a link at spartan.com/trail TIME STAMPS 0:00 Intro with Colonel Nye, Sefra Alexandra, Johnny Waite & Guest host Lonnie Mayne 1:45 Academics as a family culture 3:00 Walking across the country & meeting her husband 4:00 How she is raising her six children as entrepreneurs 5:00 Starting an incubator in her home: a 12-year-olds podcast 6:00 Getting really sick 7:30 Uniting a community of mothers 9:15 The core concerns of moms 10:15 Systematizing the house 11:45 TRAIL TALK with Luis Escobar & Charlie Engle! 13:00 Interview continues: Finland with Four Sigmatic in ice water 14:30 Kids as employees? 15:45 Managing & ownership in the household 17:45 A new app concept … The Spartan Mama 18:25 Defining long-term priorities 19:45 Pole vaulting- a sport her kids can do together 20:45 The Colonel, Dr. Johnny, The Seed Huntress & Guest Lonnie Mayne 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, Sefra Alexandra, Col. Nye, Johnny Waite & Guest host Lonnie Mayne Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

It’s fairly obvious that if you look for your car keys or you look for your wallet, you will eventually find your keys and wallet. When we are riding our mountain bikes and there is danger to the right, the inexperienced tend to look to the right - where they want don’t want to go. Which is where the bike then tends to turn. If you walk through life looking for conflict you will find it. If you look at life negatively, you will find negativity. LESSONS: Don’t look where you don’t want to go. Focus on where you want to be. When you find yourself looking at negativity, acknowledge it, then deliberately look for 3 positive things to offset it. LINKS: SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/ CREDITS: Producer: Marion Abrams, Madmotion,llc. Host: Brian “tosh” Chontosh Show notes: Brian “tosh” Chontosh © 2019 Spartan  

The popularity of collagen is skyrocketing. It’s especially effective in compensating for problems related to our bones and our skin as we age. Although human beings start out making collagen naturally, as people get older, they become less capable of absorbing nutrients or synthesizing them. In that case, collagen-rich foods and supplements can compensate for deficiencies. Collagen is also the most abundant protein in your body so you might want to know a bit about it. Collagen can help a lot with arthritis, a painful disease in which the body has an autoimmune response against its own cartilage. There’s a few theories as to why this helps relieve joint pain. One is that it might accumulate in the cartilage and stimulate production of more cartilage. Another, is that that this supplementation might not replace collagen due to the autoimmune response. Instead, it may lessen the severity of the autoimmune response itself by increasing the body’s tolerance of (or familiarity with) collagen through repeated exposure! Sarcopenia is losing muscle mass (often as we grow older.) This condition increases the possibility of falls and bone breaks. Luckily, there are ways to reduce the rate of this loss. A recent study noted that a combination of weight training and the use of collagen supplemention can help. In that study, a group taking collagen derived from chickens increased their muscle strength and their fat free muscle mass at a much higher rate than the control group. Finally, collagen can also help with maintaining the elasticity of your skin. It’s a common problem: aging skin can get wrinkly. While the sun has its own impact on your skin, aging alone can decrease the quality and the quantity of collagen your skin uses. Oral administration of bovine collagen can compensate for those decreases and help maintain a youthful look. There are collagen supplements that are widely available. One of the most familiar might be bone broth, which takes collagen out of the bones of chicken, fish or beef. You’re right to be concerned about what exactly is the source of that collagen. Supplements using animal parts from cows or ground up hooves might make consumers think twice. You’ll feel more assured if you look for companies that acquire their collagen (bones and tissues) from cage-free, free-range, and antibiotic-free sources. Collagen: “Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons. It is the substance that holds the body together. Collagen forms a scaffold to provide strength and structure. Endogenous collagen is natural collagen, synthesized by the body. Exogenous collagen is synthetic. It comes from an outside source, such as supplements.” (Medical News Today) LINKS & RESOURCES: “Sarcopenia with Aging,” Web MD, June 30, 2019, https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging#2, accessed April 2019. “Chicken capsules good for aching joints, arthritis study finds,” Science Daily, https://www.sciencedaily.com/releases/2009/11/091130192915.htm, accessed April 2019. Hongdong Song, et al., "Effect of orally administered collagen peptides from bovine bone on skin aging in chronologically aged mice," Nutrients 9.11 (2017): 1209, https://www.mdpi.com/2072-6643/9/11/1209, accessed April 2019. James McIntosh, “Collagen: What is it and what are its uses?” Medical News Today, June 16, 2017, https://www.medicalnewstoday.com/articles/262881.php, accessed April 2019. “Resistance exercise and specific collagen peptides fight sarcopenia,” Neutraceutical Business Review, September 23, 2015, https://www.nutraceuticalbusinessreview.com/news/article_page/Resistance_exercise_and_specific_collagen_peptides_fight_sarcopenia/112079, accessed April 2019. Gregory Shaw, et al., "Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis," The American journal of clinical nutrition 105.1 (2016): 136-143, https://academic.oup.com/ajcn/article/105/1/136/4569849?fbclid=IwAR2F-PlCIV5b1IDRWrnBKvq44-tp81Ei5WlDrdeljiWZLQ2kIGZqHlqmCwI, accessed April 2019. “The Best Way You Can Get More Collagen,” Cleveland Clinic: Health Essentials, May 15, 2018, https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/, accessed April 2019. https://www.nutraceuticalbusinessreview.com/news/article_page/Resistance_exercise_and_specific_collagen_peptides_fight_sarcopenia/112079 Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ 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/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan