The Hard Way With Joe De Sena

Spartan Pro Team member Nicole Mericle came into OCR from a running and bouldering background and was able to make an almost immediate impact. She is widely considered the best female OCR “short course” athlete in the world, winning multiple championships. LESSONS: One can become a great obstacle racer even when obstacles aren’t your initial strong suit. Indoor climbing gyms are phenomenal for obstacle race training. With climbing, just get started. Learn the basic holds and moves. Repetition is your best friend. How she schedules both runs and climbs. 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/ Nicole Mericle on Instagram: https://www.instagram.com/nickeldm/ CREDITS: Host: Matt B Davis (@mattbdavis) Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Videography: Jeff Marier (@ocrvideo) Editing: Heather Knox © 2019 Spartan

Do you know your worth or do you let others determine your value? Sometimes you need to say no in the short term so you can yes to something bigger in the long term. In a world where so much is free or discounted, don’t feel like you need to do what everyone else is doing. LESSONS: Don’t let labels determine what you do and who you become. True Spartans are ready & willing to turn obstacles into opportunities Decide what you want to achieve and take action towards achieving those goals. Say NO to the small opportunities and labels that are holding you back! 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

We are human. We are fallible. And sometimes that means that lies slip from our tongue. We all do it or have done it but it’s important to understand how pervasive lying can impact you. In the beginning lying may make you uncomfortable but the more that you lie, the more your brain accommodates to this discomfort and soon enough it’s not uncomfortable anymore. This is when it starts to get tricky because when lying becomes habitual and you lie more often, you begin to move into dangerous territory of passively telling yourself that you’re not good enough and the only good enough version is the fabricated one. It’s important to ask yourself how lying serves you and in what ways it moves you further away from your authentic self. LESSONS: Your brain will acclimate to the discomfort of lying the more that you lie and eventually become used to it. Ask yourself the following questions to help you understand your own reasons behind lying: Where do you lie? Why do you lie? How is it serving 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

His early life was so “perfect” Nick Green says he was too afraid to take risks or to fail. He was lucky, a business concept found him during college and forced him to learn resilience and the value of failure. Once he overcame that fear, the world of possibilities opened up to him! Now he is building a mission driven business ThriveMarket.com. What does it take to thrive in life? A good place to start is your nutrition. Nick has devised a way to make healthy organic food accessible & affordable. He failed his way to success and shares his gems of advice about leaning into fear, the struggles of the unknown and the triumph of getting help people either through education or healthy food with Joe De Sena in this episode.   LESSONS “Unlearning” can be a key to success Stop worrying about failing If your really struggling you may be on the right path Identify your weaknesses and build your team to fill them Lean into fear   LINKS Thrive Market https://thrivemarket.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 Sefra Alexandra, Johnny Waite, Col. Nye & guest host Lonnie Mayne intro this episode 1:52 Luminox Break 2:15 Interview with Nick begins in the hills of Malibu 4:00 Environment of the family of an entrepreneur 5:00 Accidental entrepreneurship 6:45 Failing your way to success 9:00 The emotional pain of the fear of failure 10:30 Unlearning the emotional pain 11:25 Luminox Break 11:40 Being a domesticated animal 13:30 Thrive Market= Costco meets Whole Foods 15:00 Gut level decisions 18:15 Customer acquisition & profitability 21:40 Panel discusses Nick’s advice   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, Col. Nye & Guest Host Lonnie Mayne Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty   © 2019 Spartan  

Be careful of the unintended consequences when you try to create a culture of ‘show up early’. When we communicate correctly our set of standards that are consistent with our expectations we create opportunities for the behavior we desire. I don’t really want you to show up early, I want you to show up prepared. The reason I tell you to show up early is because I’m tired of you not being prepared. But I don’t communicate that properly. What gets lost in translation and the behavior we begin to reward is - just show up on time and then we can all waste each other’s time by figuring out how best to get ready.     LESSONS:
Communicate what you expect
Don’t assume being prepared is ever implied unless you train to that standard
Be a professional, use your time to prepare to give your Team what they deserve: Your Best. 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

Spartans, here’s a riddle for you: What do lengthy financial reports and food labels have in common? Answer? To some, they might seem a bit boring and overly detailed, but they’re both really important. In this podcast, you’ll learn about some of the key ways to read a food label so you can quickly zero-in on the most relevant information impacting your health If you only had access to one piece of information in a food label, what would it be? That would be “serving size.” Food companies know that many consumers are calorie-conscious, so one way to minimize the caloric “profile,” if you will, of their products is to describe calories per portion and not per package. Be careful to check the serving size. It might be less than you imagine. Just look at the sample portion sizes most nutritionists show their patients … they’re much smaller than what Americans typically eat. Knowing this, check the calories per serving. If a package contains “four servings” and you eat the whole package, that’s 4 times the number of calories (and sugars, and carbs, etc etc) than is listed on the package. That’s a lot! Luckily, there is more information to be gleaned from food labels and packaging. A lot of it is in shorthand, so you should know exactly what they mean. First, there are different ways to designate a food as having fewer calories than one might normally encounter or expect. In descending order, they are: “Reduced.” This means that the product has at least 25% fewer calories (or a specified nutrient) than the ordinary product. “Low calorie” is used to designate 40 calories or less per serving “Calorie free” means having less than 5 calories per serving … there also the related terms “fat free” or “sugar free,” which mean ½ gram of sugar or fat in a serving For “low cholesterol,” you’ll find 20 milligrams or less of saturated fat per serving “Low sodium” has 140 mg or less of sodium “High in” designates an item having 20% or more of the “Daily Value” of a certain nutrient or vitamin per serving … and in between the “highs” and “lows,” you’ll find the term “Good source of,” which means the product provides at least 10-19% of the “Daily Value” of a certain nutrient or vitamin per serving There’s a lot of details to remember – too many, it seems, to bother looking at when you’re rushing home from the supermarket to feed your kids, complete chores, pay bills, head for a workout for instance. Instead, pick a quiet moment or two at home when you’re not in a hurry and do some light reading. Choose a few items like cereal, granola bars, or a treat like ice cream and flip through the food labels you see. Read carefully and you’ll learn what to look for when you’re making important choices for your health.   LINKS & RESOURCES: “The Basics of the Nutrition Facts Label,” eatright: Academy of Nutrition and Dietetics, December 8, 2017, https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-label, accessed April 2019. Durish Mozaffarian and Diyi Shangguan, “Do food and menu nutrition labels influence consumer or industry behavior?” STAT, February 19, 2019, https://www.statnews.com/2019/02/19/food-menu-nutrition-labels-influence-behavior/, accessed March 2019. “Serving Size vs Portion Size: Is There a Difference,” eatright: Academy of Nutrition and Dietetics, December 18, 2017, https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference, accessed April 2019. “Understanding food nutrition labels,” heart.org, March 6, 2018, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels, accessed March 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

Idaho’s own Ian Hosek comes on the Spartan Up Podcast to discuss how he coaches people of all backgrounds and abilities. He also talks about getting a coach himself to help his mental game. Ian gives a few specific workouts which will help the new runner take on a Spartan Sprint. LESSONS: Running power translates to lifting power. Do deadlifts for help with tire flip an atlas carry. If you are brand new, try the Spartan Sprint. 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/ Ian Hosek on Instagram https://www.instagram.com/ocr_hosek CREDITS: Host: Matt B Davis Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Videography: Adam Coe Editing: Heather Knox © 2019 Spartan

Are you in it for the long game? The long haul? Many Spartans have spoken about the patience and the undaunting work ethic and determination it takes to get a taste of success let alone get to the top. Our fearless leader Joe DeSena recently made an Instagram Story on this. Gary Vaynerchuk says this on the regular, and of course, ask any Spartan Racer if they out of the blue started winning races. NO. You gotta be it in for the long game if you want to get to the top. As they say, Every overnight success story has a 10 year history (at least)! LESSONS: Did you know Rodney Dangerfield got involved with comedy as a young kid but he did not start building momentum until his late 40s! That’s 30+ years of struggling and never giving up! To stay motivated, it’s important to look at short term goals such as this week, this month and this year. But also, look at the BIG picture, the 3, 5 and next 10 years. Be ready to pivot your course of action, but don’t quit! 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

Often, we take on a lot. More than we should maybe. We say YES to things we only feel lukewarm about and we nod our heads to things we would rather shake them to. The thing is, if we are saying YES to everything then it’s difficult to really tease apart what matters to us and we can end up being resentful of our own inability to set firm boundaries. Sometimes we have to set a firm NO so that we can have even firmer YESES down the road. When you set a firm NO, when you pass on something that you know in your heart isn’t right for you, you make yourself available to other things down the road that you feel strongly IS right for you. LESSONS: Setting a firm NO makes you more available to better YESES down the road. Ask yourself: What am I saying YES to that I really need to be saying NO to? Remember, saying NO to someone is not a personal attack. It is an exercise in setting boundaries and giving yourself permission to be firm. 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

Kelly is a self made wellness guru, founder of Be Well by Kelly, who based her premise on a simple concept - design your plate with the fab four: protein, healthy fats, fiber and leafy greens. See how she took what started as a side hustle between her day job to becoming one of the most recognized nutritionists to the superstars. Learn what your cravings are really telling you and a bit of science behind what will make you “Be Well” & Spartan strong. Bonus is Courtney De Sena joins our “fab four” crew this week as the guest host! LESSONS Cleanse the extra clutter in your life - work to minimize your “stuff” Learn the science of health to be self motivated It takes knowledge to make wellness a lifestyle Design your plate to have protein, fiber, healthy fats & leafy greens If your passionate about something- start a side hustle! Push forward every single day Work out hard & meditating are modalities for relaxation This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/ LINKS Be Well By Kelly https://bewellbykelly.com/ Kelly’s newest book “Body Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom (The Body Love Series)” https://www.amazon.com/Body-Love-Every-Kelly-LeVeque/dp/0062870807 TIME STAMPS 0:00 Joe De Sena, Sefra Alexandra, Johnny Waite & Guest Host COURTNEY DE SENA ! Introduce this week’s episode 1:33 Tiger Balm Active intro 1:58 Interview with Kelly begins with her upbringing 3:30 Learning to be resilient 4:30 A large family & learning the hustle 6:30 The lightness of minimalism 8:00 Learning the science to self motivate 9:00 Tiger Balm Active Break www.tigerbalm.com/us 12:00 Be Well By Kelly- starting it as a side hustle 13:30 A unique way of getting a book deal 15:00 What cravings really are 16:30 designing your plate with the fab four 18:30 get rid of the sugar 22:20 The panel with guest host COURTNEY DE SENA discuss Kelly’s tips. 27:00 Tiger Balm Active 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 Host COURTNEY DE SENA ! Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan