The Hard Way With Joe De Sena

Kevin Gillotti talks with John Yatsko, an athlete not often seen on the OCR circuit but one who has the historical results & credentials to put worry into his competitors when he does show up. Kevin & John talk about staying elite level fit while living a nomadic lifestyle. LESSONS: Be resourceful If you are creative & dedicated, you can train anywhere Be disciplined with your time Consider phases - mountain, speed, etc. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND KEVIN G Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/ Kevin Gillotti on The Web www.kevingillotti.com CREDITS: Host: Kevin Gillotti Show Notes & Artwork: Kevin Gillotti Producer: Marion Abrams, Madmotion, llc. Videography: Madison McGahan, Mike Isabell, Alberto Campos Editing: Heather Knox   © 2019 Spartan

The 4 AM club is something that Cory Gregory runs out of his gym in Ohio. You can create ANY type of “club” & it doesn’t have to be at 4 AM! LESSONS: Building a club will build accountability for yourself and everyone else Pick specific days & times with a group and lock them down for whatever it is you want to improve: fitness, business, sports skills, etc. Make sure this group of people are people you do NOT want to let down. This will motivate you to always show up, even during tough times 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

For better or worse, life is filled with struggle and challenge. We, as humans, were built with a wide emotional range and often experience a variety of feelings, both joyful and painful ones. Nevertheless, we are bombarded with the message that one’s life goals should be a constant state of happiness; that the pursuit of happiness should trump all. The problem with this goes back to that first sentence, life is filled with struggle and challenge. And it’s normal for us to experience hardship. Good for us in fact. But when we have the misbelief that life should always and only be happy we can end up comparing our current position to a false and manufactured ideal.   LESSONS: The Happiness Hoax: Ascribing to the misbelief that life should be all happy, all the time. Struggle, challenge, and hardship are a part of life. Stop judging your own position against a false ideal that is impossible to achieve. Remember, the struggles that you encounter are there for a reason and are no measure of how capable you are of living a fulfilling life.   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

The Youngest GM in baseball history, Theo Epstein took the Red Sox to the World Championships after 86 years then did the same for the Chicago Cubs after a 108 years! What techniques did he use to change the culture of his organization? In this interview he explains how he chooses players (it has a lot to do with their mindset and resilience!), his theory on taking and giving credit, and the three things you should do if you want to improve your team culture. LESSONS Understand foundational elements of success Study your mental makeup Look inwards for motivation List strengths and weaknesses to make your development plan Know your foundations to be able to make adjustments Have a “mirror & window” business/ personal culture Don’t just talk about the values that you want - demonstrate them Character & connectedness is key LINKS Save $50 on the Misfit Vapor2 with the code SPARTAN50 at www.Misfit.com/vapor2 Misfit Vapor2 is the mudproof, sweatproof smartwach that’s great for Spartans. TIME STAMPS: 0:00 Joe De Sena, Colonel Nye & Sefra Alexandra introduce the interview 1:05 MISFIT.COM/ VAPOR2 code SPARTAN50 1:35 Interview with Theo Epstein at Fenway begins 4:00 how to turn a team around 6:00 diving into the unknown of baseball to gain insights 8:00 questioning the process after bad outcomes 10:45 creating a vision everyone can buy into 11:35 managing success 14:40 inheriting a team with 100+ year losing record 16:55 MISFIT.COM/ VAPOR2 break 18:30 31 Habits: #13 Carbs are not the enemy 20:30 Interview continues: identifying amazing players 23:20 Changing your frame of reference: manufacturing adversity 30:19 Joe De Sena, Col. Nye & Sefra discuss the interview 36:48 MISFIT.COM/ VAPOR2 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, Colonel Nye & Sefra Alexandra (Johnny Waite is producing Spartan Races in Asia ) Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Highly Competent: know your job, do your job, be quick to develop and eager to assume responsibility. Competence is acquired through training, practice, time under tension, experience - for sure. Let’s just not keep making the same mistakes over and over, being told to do things repeatedly, and be happy with minimum standards. Low Maintenance: don’t require a lot of special handling or attention. At times, things will come up that need to be handled or addressed in order to not distract us from performing. The key here is frequency. If it is a daily maintenance task to get someone to do their job, then I’m looking for someone with a weekly maintenance cycle. And then, I’m already looking for someone with a monthly cycle, and then a quarterly… No Drama: we already have enough as it is to get along, understand and appreciate differences, and try to figure out how to lead dozens of different personality/talent patterns. If you like to gossip, invent truth, pass judgment, make gros assumptions too quickly, be over sensitive or take things always personal etc, I’m not convinced you are a good fit to be a part of a great team. Whatever you expect from others, demand of yourself. LESSONS: Do your job; well. Be invested in success. Minimize the special circumstances you need in order to produce. Don’t create problems. The world has enough already.   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

Today, we’re going to clear up a misconception about muscle and metabolism. It’s become common knowledge that muscle burns so many more calories than fat. If you put on more muscle, the story goes, more calories just burn along with it. So increase your muscle mass! Right? In this episode of Spartan Health we’re gonna’ look into that… WHAT WE TALK ABOUT While it’s true that muscle does burn more calories than fat, the importance of this difference may be quite exaggerated. As it turns out, resistance training (which is often the preferred way to build muscle) is important in keeping many of our body’s functions healthy and vibrant … but it’s not best way to lose weight. Not convinced? Here are some things to think about-- Many studies that demonstrate how muscle mass increases your calorie consumption measure your body’s total metabolic rate as a way to determine how new muscle mass burns calories. But that metabolic rate is a measure of all of a person’s daily activities, not just that of muscle mass. It turns out that on a daily basis, at the same time your muscles are working, so are other parts of your body – and they’re burning calories, too. Your organs are doing this all day long. Even “fat” is burning calories indirectly by secreting proteins. Almost everything your body is doing outside of exercising is known as your “basal” or “resting” metabolism. You might be surprised to learn that the basal metabolism takes up 60-80% of your body’s total consumption of energy. So, what are you going to do if you can’t lift yourself towards losing huge amounts of calories through growing muscle? In a word, it’s balance. 1) Watch your calorie intake but don’t binge diet. In general, it’s a simple equation. If you burn more calories than you consume, you’ll probably lose weight. (But there is a catch – binge dieting may result in a permanent shift downwards in your metabolism, so a gradual approach is usually better….) 2) Drink lots of water. Drinking water can suppress your appetite. Drinking water also burns calories, especially cold water (because the body has to heat it up). And water is necessary to burn fat. 3) Have a varied exercise routine. Guess what? That’s exactly what any Spartan Race will do. Weight training is good in this domain, but it’s not the only thing. Daily aerobic exercise is a very efficient kind of movement for burning calories. But make sure to add little things to your daily routine – take the stairs instead of an elevator or walk to the local convenience store instead of using a car. Even “low intensity” activities like working in your backyard can add up on your daily calorie output. So, in short, how do I weigh in on only weight training to burn calories? It’s not enough. Activities that vary your routine not only prep you for your next race but keeps your metabolism in good form. KEY TERMS & IDEAS Building muscle mass is a good way to increase your body’s consumption of calories, but it’s by no means the only way. In fact, if you depend too much on growing muscle as a means to control your weight, you’ll be wasting a lot of effort. Reducing calorie intake in a sensible way while finding various ways to increase your aerobic and daily physical activities will offer the best path forward to losing weight. Basal metabolism: the energy consumed by the body when at rest. Metabolic rate: the amount of energy used by the body over a specific period of time.   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/ Julia Bellus, “Most of us misunderstand metabolism. Here are 9 facts to clear that up,” Vox, September 4, 2018, https://www.vox.com/2016/5/18/11685254/metabolism-definition-booster-weight-loss, accessed January 2019. Christan Finn, “The Truth about Muscle and Metabolism,” Muscle Evo, https://muscleevo.net/muscle-metabolism/, accessed January 2019. Jennifer Huizen, “Can water help you lose weight?” Medical News Today, June 28, 2018, https://www.medicalnewstoday.com/articles/322296.php, accessed January 2019. Alexandra McPherron, et al., "Increasing muscle mass to improve metabolism," Adipocyte 2.2 (2013): 92-98, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/, accessed January 2019. Ludo Van Etten et al., "Effect of an 18-wk weight-training program on energy expenditure and physical activity," Journal of Applied Physiology 82.1 (1997): 298-304, accessed January 2019, https://www.physiology.org/doi/pdf/10.1152/jappl.1997.82.1.298. 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

Kevin Gillotti talks with Kirk Dewindt, a personal trainer (PT), a collegiate All-American in track, a handsomely popular “The Bachelorette” contestant, and a strong & respected member of the Spartan Pro Team about common injuries amongst endurance athletes.   LESSONS: Overuse & repetitive injuries are most common Work on hip stabilization Wear a properly fit shoe For grip, improve your holds by adding weight   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW SPARTAN UP AND KEVIN G Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/ Kevin Gillotti on The Web www.kevingillotti.com   CREDITS: Host: Kevin Gillotti Show Notes & Artwork: Kevin Gillotti Producer: Marion Abrams, Madmotion, llc. Videography: Madison McGahan, Mike Isabell, Alberto Campos Editing: Heather Knox © 2019 Spartan

We all go through times in our life where we second guess ourselves. The way to get out of that phase is to do the work. The work will remind you what you’re capable of. The mere fact that you’re doing the work will help you put “points on the board” and build confidence again. LESSONS: Get out of your normal environment and demonstrate your expertise. Staying in your same environment builds complacency. Complacency kills your confidence. Get out there and DO something to share your expertise. 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

Feelings can be powerful and even more so when they create discomfort. Anxiety, worry, and concern are three feeling states that can initiate a way of thinking that can very quickly create a barrier to you moving forward with whatever task is at hand. How you feel today is not necessarily a marker of how you will feel in the future but we can sometimes fall into the mind trap of believing this to be true. Think about it, if signing up for a Spartan race induced a tremendous amount of anxiety you may have the tendency to feel into the future and believe that your nerves on race day will be twice as bad. It’s important to remain in the present as much as possible and not make assumptions that how you feel now will be your emotional state moving forward. LESSONS: Feeling into the Future: When you make the assumption that how you feel now will be the same emotional state in the future. Feelings are out of your control but how you respond to them very much IS in your control. Try not to let painful feelings be a marker for how capable you are to manage what lays ahead. Remember, only you have the ability to decide your next best step. Don’t let feelings get in the way of how you want to proceed. 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

Angel Sanz is humble, hilarious and always smiling mastermind and Country Manager of Spartan Spain whose up each day by 3:30 am. Sport has always been an integral part of his life, from playing basketball at University of Houston to teaching physicality and obstacle racing as a perfect analogy for entrepreneurship. Sport is what drives his pedagogy in education, with how he interacts with his family, how he gets better at business, how he to made his new business and now how he makes people better by ripping them off the couch. He may or may not be wearing a dark mask in a dark van and show up at your door in the middle of the night. Lessons Be humble enough to know what we need Be generous enough to give what we need to give Be smart enough to bring the people we need to grow beyond our talent LINKS TIME STAMPS 0:00 Col. Nye, Johnny Waite, Sefra & Guest Host Mike Miller introduce this week’s episode 0:40 Interview with Angel begins 1:30 the multi-faceted uses of sport 3:00 obstacle racing is the same as entrepreneurship 4:50 the pyramid of performance 6:00 learn by living 8:00 “The Purpose Economy” 10:20 31 Habits: #12 - “Find your Five” 12:10 Interview continues: changing 100 million lives 13:00 the first follower to 16 million 16:00 Rafael Nadal : way beyond his talent 18:00 Spartan is just getting started! 21:00 Ghandi & chocolate 21:35 Sefra, Col. Nye, Johnny Waite & Guest Host Mike Miller 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, Johnny Waite,Colonel Nye, Sefra Alexandra & guest Host Mike Miller Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan