The Hard Way With Joe De Sena

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

"Don't talk about it, Be about it." ~Even-Esh "Let your actions speak so loudly, that I cannot hear your words." ~ Ralph Waldo Emerson Zach Even-Esh talks about how this manifests in a coaching environment with his athletes in the gym. I like to use it not only to drive me forward with action, but to also help manage my expectations of others. It's so often we are told one thing or another by someone who could either be trying to 'sell' you, has low or distorted self-awareness, is confused or no idea, etc. If we always put full stock in their words we are likely to be much less satisfied with any results. Proof is in the effort of action. When someone tries to convince you they intend to do something or be something, nod and then observe. It's the actions taking place (or that are absent) that will measure the true authenticity. LESSONS: Look for activity that you would expect to see if intent were pure Train yourself with a do not say attitude When someone is always telling you about what they are going to do, it's more likely that it never will. Otherwise, it'd already be happening. 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

Matt B. Davis talks to "Air Force" Ken Corigliano - Ken has been obstacle racing since 2012 and is currently serving in the U.S. Air Force as a Major. He uses military training and obstacle racing as a basis for a mindset of embracing challenges and learning from failures. LESSONS: Obstacle Course Racing builds character. Connect with adversity and embrace the challenge. Failure can make you better or worse. Take small steps with family when enrolling them in a fit lifestyle. 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/ Air Force Ken on Instagram: https://www.instagram.com/airforceken/ 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

The Bataan Memorial Death March is, as they say more than just a marathon… it 'honors the thousands of heroic service members who defended the Philippine Islands during World War II, sacrificing their freedom, health, and, in many cases, their very lives.' Joe, Colonel Nye, Sefra Alexandra, Erica Walker, Marion Abrams and Command Sergeant Major (Retired) Frank Grippe embarked on a sojourn to honor the men that exhibited true grit to their bone marrow. The 26.2 mile ruck through the White Sands Missile Range brought with it sweat, crippling dehydration, pain so excruciating it caused dry retching… yet in comparison to what these veterans had been through (as told by Death March Survivor Dan Crowley on Spartan UP! Podcast Episode 229) this was just a walk in the park. Walking alongside OEW, thousands of men women and children- our frame of reference was once again shifted. What the body can endure is extraordinary and the experience of rucking through the gorgeous yucca-clad landscape with beans on head, smiles on face and laughter in the belly- once again proved that friendships are only made stronger when you get comfortable being uncomfortable. Lessons: · Colonel Nye dehydrates faster than a camel drinking saltwater · Joe needs a backpack sponsor · Erica Walker needed a walker at the airport · Marion secretly ran more than all of us with more weight · Frank Grippe needs to buy a scale · Sefra should get sponsored by Goya · The men that survived and died in this march should never be forgotten

If you haven't experienced performance anxiety yourself then most likely you know someone who has. Performance anxiety is common and its intensity can span across the spectrum. Although dealing with performance anxiety can sometimes feel like a hopeless feat, there are actually some pretty effective strategies that can help you learn to manage the worry you feel in the face of public performance. First, remembering that the individuals around you - whether out in the crowd or on the race course - are just people; people who have struggles, who live and breath just like you. They are just humans! So being afraid of them or their judgments won't serve you and certainly won't serve your performance. Second, remember the preparation that it took for you to participate in whatever event you've got on the table. Use a mantra that can help you call up your level of preparation and remind yourself that you've got this! And lastly, predict your success in the future through using a visualization. When we visualize and use mindful practices to envision our success, we are more likely to behave the way we feel - which is more confident! LESSONS: Performance anxiety is a common struggle that you can experience in different arenas and with varying levels of intensity. Using strategies to help you push through performance anxiety will serve you in learning to manage the worry you experience. These three concrete tools (the three Ps) can be used to help you reduce your anxiety: Remember that your audience or peers are PEOPLE just like you! Call up your PREPARATION and use a mantra to remind yourself that you are more put together than you feel. PREDICT your success in the future through visualization and mindful practices. Envision yourself with a 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

How do you create a corporate culture that allows people to live their best lives? Based off the principles that Lonnie observed in his father, the famous red shoe wearing wrestler Moondog Mayne - he created a philosophy that helps spread positivity in the workplace. Lonnie is an expert aggregator and motivator of brilliant minds, this week you will learn what it really means to walk a mile in someone else's red shoes! This episode of Spartan Up is brought to you by DNAfit. Get personal with your race training and nutrition by unlocking the power of your genetics. Save 20% off your test at https://www.dnafit.com/spartan/ LESSON At the center of every accomplishment is amazing people Implement a holistic approach in business Self-awareness is key Find a community that holds you accountable Put yourself out there and really live Empower people to do their best work and live their best life LINKS https://redshoesliving.com TIME STAMPS: 0:00 Joe De Sena, Sefra Alexandra, Colonel Nye & Guest Host Ret. CSM Frank Grippe introduce this weeks interview 1:25 DNAFIT.COM/SPARTAN for 20% discount 1:53 Interview begins 2:15 Moondog Mayne 4:50 Living your best life 6:30 SPARTAN X Leadership : The Spartan Way 8:05 DNAFIT.COM/SPARTAN Break 12:00 Red Shoes Living philosophy 14:00 How do we keep people engaged? 16:00 Positivity and self awareness are key 18:00 Joe De Sena, Sefra Alexandra, Colonel Nye & Guest Host Ret. CSM Frank Grippe discuss Lonnie's interview and how to integrate the Red Shoes principles into your life 22:50 DNAFIT.COM/SPARTAN 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, Colonel Nye & Guest Host Ret. CSM Frank Grippe Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Let's be more cautious about always over-prioritizing Safety above everything else. Using the phrase "Safety First" as a default teases us to not engage in the critical conversations revolving around risk assessment, risk mitigation, and risk acceptance. It feeds risk aversion and zero defects mentality. It can create mindless procedural automation. And, it can also create the exact hesitation that leads to increased danger or threat. I like to tell my loved ones to "Be Smart" not "Be Safe". I feel it implies much more and automatically includes the elements of safety consciousness. LESSONS: Without Risk, there can be no Reward. Appropriate Risk Being smart includes the elements of reasonable risk and safety. 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

What Is Mental Flow: A State Of Self-Motivation Do you remember the last time you completely focused on a task that was both challenging and satisfying? It may have happened during your last a long race (Sprint, Super, or Beast), or listening to an intense piece of music, or while you were solving a crossword puzzle. What do those moments have in common? They may have been times when you experienced "flow." What is it? How to achieve it? WHAT WE TALK ABOUT Getting into "flow" (which is similar to what athletes call "the zone") not only feels great, it has a great halo effect, too. One study shows that people who experience flow get positive after-effects – feeling more productive, creative and happy – for almost three days. So how do know you're in the flow? And how can you increase your chances of getting into it? Here are some signs. The most common one is losing awareness of yourself and losing track of time. This is tightly connected with being completely focused on whatever task you're doing and feeling completely in control over the requirements of that task as well as its outcome. But that feeling of control doesn't mean that the task is easy. You have to "earn" that feeling of flow. If the task is too easy, then it doesn't require concentration. In contrast, when the task is too hard, your focus can be disrupted because you don't feel in control. It's that sweet spot in between. But even then, you can break down a difficult task into smaller parts that are easier but still require focus to master (like when an art student might give up on doing a whole portrait quickly and just focus instead on getting the eyes of the subject just right.) So, it's cool to be in flow, but how can you increase the chances of getting there? Whether it's a mental or a physical task, you can do three things to improve the chances of getting into flow. 1) Get the clutter out of your brain. This means putting tasks in order and making sure your responsibilities are all under control for the moment. 2) Stop interruptions. That means not letting little things interrupt you (like checking emails and texts) and procrastinating tactics like starting some big project at home that can easily be scheduled for another time. 3) Get calm. Hunger, thirst, and random noises can all make claims to our attention. Eat a snack, drink some water, and put on some music that might help you concentrate. While for many people, experiencing "flow" may be a rare occurrence, you can (and should) practice achieving flow – in little ways as well as big. The more you practice, the more you're likely to get there. KEY TERMS & IDEAS Flow is the "temporary psychological merger of the person with the activity" (Amabile). It is a product of (as well as a platform for) sustained focus to complete an activity. That activity involves some challenge that requires concentration, but it neither too easy nor too hard. There are ways to prepare yourself and your surroundings to increase the chances "getting in the zone." 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/ Alayna Kennedy, "Flow State: What It Is and How to Achieve It," Huffington Post, April 5, 2016, https://www.huffingtonpost.com/alayna-kennedy/flow-state-what-it-is-and_b_9607084.html, accessed January 2019. Teresa M. Amabile, et al., "Affect and creativity at work," Administrative science quarterly 50.3 (2005): 367-403, https://pdfs.semanticscholar.org/37e6/1bf9382d80aa6640a1d6be8d12652319201d.pdf, accessed January 2019. Chistine L. Carter, "3 Steps to Finding Your Flow," Psychology Today, September 9, 2015, https://www.psychologytoday.com/us/blog/raising-happiness/201509/3-steps-finding-your-flow, accessed January 2019. Melli O'Brien, "How to Enter the 'Flow State' Any Time: Four Simple Steps," Melli O'Brien (blog), https://mrsmindfulness.com/how-you-can-enter-mindfulness-in-4-simple-steps/, accessed January 2019. 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