The Hard Way With Joe De Sena

Sometimes, as Spartans, we get so caught up in doing more, that we actually work ourselves into the ground. That maximal work pushes you into the red zone. Here’s how to work smarter, not just harder! LESSONS: Identify what you are taking too far (fitness, work, nutrition, etc) to the point that things are actually working against you. Learn from your mistakes and, most of all, learn from the mistakes of others. Are you being productive or just busy? Remove the time wasting activities in your life. Focus on the result producing, productive things you do! 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

Insecurities can pop up at any time. We all have them and some of us use certain strategies to keep them at bay. One insecurity that can rear its ugly head, especially when we are in a group setting, is that around contribution. Sometimes we may hear our inner critic exclaim, “you’ve got nothing to contribute. Be quiet.” Typically, this is stemming from a fear of rejection or judgment. Working to fight off this insecurity can be hard but it’s essential to do so because we ALL have something to contribute. No, not in all situations or in all arenas. But we were all made to contribute to this world and it’s important to operate from this position so that your mind and self-esteem remain as healthy as possible. LESSONS: Remember, you are vital to the web of the world and positive affirmations can help you internalize a more stable and healthy sense of self. Work on reminding yourself that what you have to contribute may impact those around you and the absence of your contribution could be felt as well. 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 was a sick young kid who went from doctor to doctor looking for a diagnosis, finally realizing to truly find a solution he would have to become a Doctor himself. Hear his take on fasting, saunas, cold showers and the best food to start the day. His holistic solutions are a hybrid of Functional medicine, Ayurvedic medicine & genetics that uses state of the art lab testing to guide holistic and traditional treatments. Listen to your gut Spartans! LESSONS Understand your digestive system & rebuild your gut Don’t discount traditional medicines Tailor your diet and treatment to your unique needs Manage your eating window Fasting for rest, recuperation & rebuilding Relaxation is vital for balance 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 https://stephencabral.com/ TIME STAMPS: 0:00 Joe, Col. Nye & Sefra introduce the interview 1:40 Tiger Balm Active 2:10 Interview begins with Stephen Cabral at Fenway 3:00 Diagnosing a chronic medical condition 4:00 Turning to alternative medicine practitioners 5:45 Looking to the digestive system for answers 7:30 Functional medicine, Ayurvedic medicine & genetics. 8:50 Deficiencies & toxicities 10:20 Sefra and Col. Nye talk about Tiger Balm Active 11:35 Interview with Stephen Cabral continues after some Spartan Tea 12:45 Human energy cycle based on daylight 14:00 The “Recovery Week” 15:20 Saunas effectiveness 18:00 Benefits of fasting 19:00 Balance is key 20:45 Mobility & flexibility key 21:25 Joe, Sefra and the Colonel discuss how to integrate lessons learned into your daily routine 26:45 Tiger Balm Active 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, Colonel Nye (Johnny Waite directing Spartan Malaysia) Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Our attitudes on how we approach or what we define winning as sets the stage for success across all endeavors. Winning is putting points on the board until the very last second. Being so driven that you constantly seek ways to do better, push harder, find more, etc… This is my attitude towards winning, it does not ever change per scenario or circumstance. Sportsmanship, Tolerance, Balance come into place on the situational level. But never be confused about the mindset that values WIN vs win.   LESSONS: You have one life, how many points are you going to put on the board? 14-13 is a ‘good enough’ mentality. Winning is about Max Effort 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

Just when you thought you knew all the reasons why exercise is good for you, a new scientific discovery gives us yet another one. Today on Spartan Health we’re going to talk about something called “brown fat” or “good fat.” WHAT WE TALK ABOUT Recent research has found some possible explanations for why a substance called “brown fat” can actually increase your metabolism. Its beneficial qualities have motivated some people to call it “good fat.” But before we get too deep in the scientific weeds, let’s make a distinction between brown fat and it’s far better-known cousin, white fat. White fat is the fat most people think of when they’re focused on losing weight and is used mainly for energy storage in the body. It’s also an efficient insulator and helps to prevent the body from losing heat. Now to “Brown fat.” Its color is different from white fat because it contains a large number of mitochondria (energy structures in your cells that have high iron levels). This type of fat can actually produce heat on its own by a process called “non-shivering thermogenesis.” Not surprisingly, it’s particularly prevalent in human babies and hibernating animals – which both need to produce heat without exercise. Until recently, it was thought that brown fat was pretty much a non-factor in adult human health; however, the latest research has shown a more important role of brown fat than was previously understood (because it does make up a small amount of all adult fat stores). So what’s the magic of brown fat during exercise? Contrary to what people might think, exercise does not activate brown fat to somehow burn calories or to take up energy that comes from fat or carbohydrates. Instead of burning up calories itself, brown fat increases metabolism by becoming a signaling device to the muscles; it actually triggers a muscle to take up more fatty acids to use as fuel. Brown fat is part of an array or group of metabolic tissues that communicate with one another and enable muscles to perform their functions during exercise. This signaling from brown fat is also what happens during cold exposure where it can help produce heat. But now, we know that brown fat is also useful in its role in raising the body’s metabolism. So we know that exercise may burn your white fat, but, at the same time, it helps brown fat regulate the functioning of your muscles during exercise – especially how to use (and burn up) energy. Pretty cool stuff. KEY TERMS & IDEAS Brown fat’s importance in the consumption of calories in adults has only recently been recognized. Its main importance lies in its function as a conduit of communication with a network of cells that “tell” muscles to take up fatty acids as fuel. White fat. Unlike brown fat, white fat have far fewer mitochondria and blood vessels than brown fat and is made up of just one substance (a lipid droplet) that is clearer than brown fat – thus having a “white” appearance. It’s involved in storing energy for the body as well as insulation. Brown fat: A fat that gets its coloration from many iron-rich mitochondria in it. It’s involved in helping to create heat without movement in the body, which is needed for hibernating animals and human babies.   LINKS & RESOURCES: 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/ Misti Crane, “Study links ‘good’ brown fat and exercise,” Medical Press, May 1, 2018, https://medicalxpress.com/news/2018-05-links-good-brown-fat.html, accessed January 2019. Patrick Seale and Mitchell A. Lazar, "Brown fat in humans: turning up the heat on obesity," Diabetes 58.7 (2009): 1482-1484, http://diabetes.diabetesjournals.org/content/diabetes/58/7/1482.full.pdf. 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

After a solid 2018, Timmie Brann is on the Spartan Pro Team for the first time in 2019. She talks about opening a gym that allows her to help people of all levels. Her gym gives people the opportunity to try a lot of different things. She also discusses why she is an OCR nerd, and keeping her race day look on point. LESSONS: If you want to race fast, train fast. Try a variety of things in training. Race day look is everything. 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/ Timmie Bran on Instagram https://www.instagram.com/timmiebrann Timmie’s Gym https://www.rutcamp.com/ CREDITS: Host: Matt B Davis Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Videography: Adam Coe Editing: Heather Knox © 2019 Spartan

Bringing you some fire from a Teddy Roosevelt book in today’s episode! This book is a reminder that our work is a gift. It is something we GET to do, not something we HAVE to do. LESSONS: Reconnect with WHY you started working the job you currently have. Find the deeper meaning behind your work. The deeper meaning might be as simple as your job giving you the ability to put food on the table. Take pride in your work! 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

Imposter syndrome is something we all struggle with from time to time. It occurs when you doubt your own contribution and experience yourself as fraudulent in any given situation. No matter how common this way of thinking is, however, it’s not healthy and if you don’t build resilience around it, your self-esteem can suffer. It’s important to catch yourself when you engage in such thinking and work to challenge the inner critic that is looking to capitalize on your self-doubt. LESSONS: Imposter Syndrome: the experience of believing yourself to be fraudulent or having significant doubt about your contribution. If you experience imposter syndrome, ask yourself, How does this way of thinking serve me? Make sure you are telling your closest friends when you experience this so they can provide empathy and help you work to fight 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

Pete Tanzilli, a police officer shot in left hip in the line of duty, faced chronic physical issues from the incident, he speaks with us just before taking on his first Spartan Race with the Task Force Sentinel / OEW team. Chris Thorp has served in many uniforms, from EMT to Police Officer. As a public servant he’s had to deal with many tragic and difficult situations. In a small gesture of gratitude he created a patch to say thank you, that small gesture lead the way to Task Force Sentinel - the law enforcement branch of Operation Enduring Warrior. Learn to take on an attitude of gratitude and always help to inspire others - no matter your situation. LESSONS Take control of your situation Extend gratitude to public servants Take one step at a time & keep stepping Reach out- knock on a door Be an inspiration to others LINKS https://www.enduringwarrior.org/ TIME STAMPS 0:00 Charlie Brenneman, Col. Nye, Doctor Johnny & Sefra introduce the interview 1:30 interview begins with Colonel Nye and Chris Thorp at West Point 3:30 How people treat you can depend on your uniform 4:30 a patch to thank you 6:15 Operation Enduring Warrior - earning your mask 10:00 take that one more step when it seems impossible 13:00 dealing with the daily traumas of service in family life 15:07 Marion introduces “Spartan Trail Talk” with Charlie Engle & Luis Escobar https://apple.co/2IlA9k3 16:30 Running Bad Water & secrets of hydration… 19:45 Interview returns with Pete Tanzilli before his first Spartan Race 21:15 inspiring & motivating others in their recovery 24:00 Charlie Brenneman, Col. Nye, Doctor Johnny & Sefra discuss what they 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: Johnny Waite, Sefra Alexandra, Colonel Nye & guest host Charlie Brenneman Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Perfection is a wonderful ideal. But when we take it out of balance it can stagnate efforts and become an impediment to the essential action of ‘start’. If we keep in mind that the ideation and planning phases that are only equal parts to the phases of rehearsal, execution, follow up, assessment, redesign & reiteration we might allow ourselves to just build momentum by getting started. You will spend more time stuck in trying to design perfect than you will by executing and staying invested in learning and redesigning on your path to achievement. How many times have we started something only to realize that all the anxiety in preparation over trying to get it just right was wasted because through action we’ve found a better appreciation of a standard we thought we originally had? What we aren’t saying is to be reckless, that planning isn’t purposeful, or we should leap twice then think once. LESSONS: Go for it, forgive yourself so long as you are invested in assessment & refinement 80% now & aggressive beats 100% too late every single time. The better part of perfection is found in the commitment to learn and adapt. The perfect plan never survives 1st contact. 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