The Hard Way With Joe De Sena

On this episode, Cole and I chat about tapering for a Spartan Race using methods such as the current week’s workload and perceived effort as a determination for how much of an effort level and workload to put out in a race taper depending on race distance (Sprint, Super, Beast).   TAKE AWAY POINTS: At least a 1 week taper for a Beast Use RPE (rate of perceived exertion) as a means to determine effort level The immediate events leading up to a race (sleep, work, previous workouts) need consideration is a taper plan Listen to your body!   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  

I first heard this Sun Tzu quote from my friend and NFL Veteran,John Welbourn. It REALLY hit home for me as I have experiencedCountless times how an environment can lift you up or hold you back. LESSONS:   Surround yourself with battery chargers as our friend Joe Polish says to gain inspiration from others As a parent, keep an eye on your kids’ friends. Do they make your child better or add more stress? Whether it’s work, sports, gym - you’re always in an “environment” and surrounded by people. Make sure these environments are charging your batteries! 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   © 2018 Spartan  

Great competitors stay committed. There will always be excuses, always a reason to quit, move on to something else, or put it on the shelf for later. Great competitors commit. They move away from language like, “I’ll try”, that immediately gives them a way out, and they use more declarative statements like, “I will.” Having the mindset of completion allows them to move forward with stronger intention and will.   LESSONS: Commitment is a key element to becoming a great competitor. Try to shift away from words that give you an out and become more proficient in the language of commitment. Commitment isn’t about perfection but it is about showing up and remaining on task. 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   © 2018 Spartan  

What patterns did you learn as a child? How are they showing up in your adult life? Bizzie Gold unveils the mystery behind the obstacles and triggers in your mind that hold you back from realizing our full potential. The founder of the massive phenomenon Buti Yoga, Bizzie Gold was not satisfied with breakthroughs in physical health. This week she and Joe discuss how Sustainable Self-Mastery can be conquered through her paradigm shifting BREAK Method. LESSONS Don’t adhere to a victim mentality Practice self awareness and do a “check-in” Take note of what triggers you Observe your emotional responses Be open and unafraid to uncover what is holding you back   LINKS https://breakmethod.com/ https://www.bizziegold.com/ https://mymoderngood.com/ https://butiyoga.com/   This episode of Spartan Up is brought to you by FitAid. Race dirty, recover clean with FitAid. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle.   TIME STAMPS 0:00 Johnny, the Colonel & Dr. L introduce Bizzie’s episode 2:25 Interview with Joe De Sena & Bizzie Gold at Spartan World Championships begins 4:15 Directed storytelling 5:00 Overcoming childhood adversity 6:30 Not embracing the victim mentality 7:30 “You’re a Liar” 9:45 31 Habits  Relearning About Fats 11:11 FORTHEFITAID.COM break 12:30 The interview continues & Joe’s completely “fixed” :) 13:15 Obstacle course vs online course 14:00 Buti Yoga- the cure to something that is hidden 16:25 Core beliefs about yourself 17:45 “Go Into the Chaos” 20:00 Dr. Johnny, Colonel Nye & Dr. L discuss how to integrate Bizzie’s method into your daily routine 24:50 FORTHEFITAID.COM 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, Johnny Waite,Colonel Nye & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific)   Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty   © 2019 Spartan

We’ve talked about a class of herb called adaptogens in an earlier episode of Spartan Health. Rhodiola is an adaptogen that can provide many health benefits and provide energy, endurance, and recovery support during your next Spartan Race. Rhodiola is a well-researched herb used for centuries in Asia, Russia and arctic regions of Europe. WHAT WE COVER a. First if all, what is it? In a nutshell, it’s a wonderful herb that can help your body recover from stress and fight fatigue. Further, it can support the body as you condition to different environmental stressors like high altitude. b. But, let me give you a bit of its history ‘cause it really is fascinating: Rhodiola is an herb native to China, Russia (and a particular region in Russia, Siberia) and Mongolia. It has been used in Russian folklore medicine for centuries and caught the interest of Russian scientists in roughly the 1950’s. They heard of its health and vitality promoting properties and began conducting research to get a better understanding of its clinical properties and application. They were so impressed with what they found they started giving it to Russian cosmonauts (in their space program) and their Olympic athletes. They felt the cosmonauts recovered more quickly from space induced ill-effects and that it supported their Olympic athletes in terms of endurance. c. Rhodiola is one of the most well-researched Adaptogens (they’ll be more on adaptogens in another podcast so stay tuned); it’s generally regarded as a safe, non-toxic, herb. But, before taking any herbal supplements of any kind check with your health provider in case you have specific medical needs that might affect your use of this herb or any others for that matter. d. To recap, Rhodiola can help enhance stamina, exercise recovery and help the body adjust to stress-related conditions (such as high altitude or even jet lag when changing time zones). e. Several ways it can be used - In Siberia, it’s often taken as shot of rhodiola infused vodka! I am NOT suggesting that and I want to be quite clear but I am highlighting the importance and health application of this wonderful, time-honored herb. It can be consumed as an herbal tea / aka tisane, in capsule form, or as a powder in a healthy smoothie or beverage. f. So the next time you’re looking for something to provide natural and healthy support as you push your body and mind to prep for the next race. Check out Rhodiola! KEY TERMS & IDEAS: Rhodiola: native to arctic regions of Europe, Asia, and Russia Supports a healthy stress response, endurance, and recovery from environmental extremes - jet lag and high altitude Historical use by Russian cosmonauts and olympic athletes A well-researched herb with a fascinating history LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ “Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones” Phytomedicine. 2009 Jun;16(6-7):617-22. https://www.ncbi.nlm.nih.gov/pubmed/19188053 “The effects of an acute dose of Rhodiola rosea on endurance exercise performance”J Strength Cond Res 2013 Mar;27(3):839-47. https://www.ncbi.nlm.nih.gov/pubmed/23443221 “Acute Rhodiola rosea intake can improve endurance exercise performance” Int J Sport Nutr Exer Metab 2004 Jun;14(3):298-307. https://www.ncbi.nlm.nih.gov/pubmed/15256690 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. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

On this episode, Kristen talks to me about how to stay race fit & race ready when you are juggling a life & interests outside of racing, but yet are a highly competitive athlete with aspirations.   TAKE AWAY POINTS: BALANCE - Does racing have to be your sole focus to be successful? Consider being content & at peace with being a top athlete, but not always the “winner” Make a mental effort to not get caught up in what others are doing Be ok with going with the flow Train & use what you have at hand & time allows   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  

If you’re wondering how to inspire, educate and influence your kids into Exercising and living a healthy lifestyle, this is the episode for you! To quote One of our Spartan UP Guests, Coach Rob Koll, Your actions speak so loud I can’t Hear a word you’re saying. This quote is perfect for today’s episode! LESSONS:   It’s not just what you say / tell your kids to do, it’s what they see YOU doing. Exercise in front of your kids regularly throughout the week. Create a supportive environment at home. I had some Kettlebells, rings and a climbing rope in my garage and my kids saw me exercising regularly. Get the entire family involved. Do just 1 exercise in front of your kids everyday. It can be 10 squats, 10 burpees, maybe a quick sprint up and down the sidewalk. Let them see YOU being a leader! 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   © 2018 Spartan   -- Marion Abrams Story & Strategy at Madmotion Spartan UP! Podcast Producer Office: 802-746-8876 Mobile: 802-233-5315 Marion on Linkedin Twitter & Instagram @madmotion

Great competitors see the challenges they face and the hardships they endure as opportunities. We all experience difficult things but great competitors see those experiences as vehicles of wisdom, growth, and an opportunity to build obstacle immunity. They do not cower in the face of that which is difficult but rather rise because they know that in the end it will make them stronger and improve their performance.   LESSONS: Remember that when a challenge is set in front of you, try to see it as an opportunity. Roadblocks and obstacles are there to build you up, give you a chance to test your limits, and assist you in self-reflection. 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   © 2018 Spartan

What’s Wellness? How can you integrate these principles to dominate the obstacles ahead?  How do you live your life well? This episode is all about discovering the forces of wellness. Josh Trent addresses the physical, the mental/emotional and the spiritual. He walks us through his tips, tricks and routines - as he says, “if I can breathe I can choose.” Let’s all breathe goodness into our lives. LESSONS Build internal trust when in hard situations Fill the buckets of spiritual, physical body and mental/ emotional wellness daily Breath is everything! It’s helps you with all facets of your life Womb squats will set you free Do an emotional inventory- find your “enjoyment curve”   LINKS https://wellnessforce.com/ Josh's M21 morning program https://wellnessforce.com/M21   This episode of Spartan Up is brought to you by FitAid. Race dirty, recover clean with FitAid. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle.   TIME STAMPS 0:00 Our hosts Sefra Alexandra (The Seed Huntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) introduce Sefra’s interview with Josh Trent 1:25 FORTHEFITAID.COM 1:45 Interview begins with a deep belly breath 4:00 The choice of fear or trust 7:30 How do I be healthy? 8:25 31 Habits- Always Taking Advice & Never Stop Learning 9:40 FORTHEFITAID.COM break 10:55 Interview continues 12:30 The M21- 21 warrior breaths 16:00 Reverse Engineering 18:30 Womb Squats 20:00 Conduct and emotional inventory- look at your enjoyment curve 22:55 Sefra Alexandra (The Seed Huntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) discuss how to integrate the goodness of wellness into your daily routine 31:00 FORTHEFITAID.COM close - sign up for monthly grand prize 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 & guest hosts Matt B Davis & Charlie Brenneman   Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty   © 2018 Spartan

We’re all pressed for time and need efficient, quick tools to increase energy and help us optimize our busy days. Here are two simple techniques that can provide rapid but effective ways of giving you a “wake up call.” One will give your brain a boost and the other will support your core for stability and injury prevention. Let’s engage your mind and energize your body whether it be for your next Spartan Sprint or Super! WHAT WE TALK ABOUT: a. Today’s world is more and more demanding. Some of us have two jobs, or maybe you’re taking night classes after work, starting families and raising children the list goes on and on… b. In this podcast I’m going to talk about what can aid in increasing our energy and helping us fight fatigue. I’ll discuss two different sensory stimuli: one olfactory (your sense of smell) and the other is a stretch which is physical but also engages your sense of sight. - First, your sense of smell: it’s a fruit, an essential oil, herbal tea: That is Grapefruit: it’s a juicy, bittersweet citrus fruit that’s a hybrid fruit created from the pomelo and the orange. It’s a good source of Vit C, lots of other vitamins and minerals but important for our chat right now…it energizes the senses! Grapefruit oil or its essence upregulates the CNS and stimulates the brain. Wakes us up! c. Second quick energy boost: Stretch Your Hip Flexors - This often forgot about muscle group will not only energize the body but it’s one of the most important muscle groups to help prevent falls and injury and improve balance. Helps ensure stability of the lower body, allows you to bend at the waist and bring your knee toward your chest -Sitting for extended periods shortens and tightens them. You should stand from your chair every hour to stretch them. - Simple stretches: lunges, if you have more space you can do a bridge (laying down, feet flat on the floor, arms flat at sides, push up using your glutes, thighs, and back. KEY TERMS & IDEAS: Combat low energy and fatigue with quick, simple tools that you can use anytime by engaging your mind and body for an effective result. Engage your sense of smell: use Grapefruit essential oil to stimulate and “wake up” when you feel sluggish. It can give your brain a boost and provide rapid but natural energy Engage your body and sense of sight: your hip flexors are one of the most important muscle groups to provide stability and a solid core. A hip flexor stretch improves circulation, helps prevent injury, and focuses your sense of sight while holding the pose and balancing the body for this important stretch. LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ “Actions of essential oils on the central nervous system: an updated review” Dobetsberger, C. and Buchbauer, G. Flavour and Fragrance Journal, Feb 18, 2011. https://pdfs.semanticscholar.org/fc4d/01f20b689f5f3c19d747c2bda4f256865b81.pdf “Nonvolatiles of commercial lime and grapefruit oils separated by high-speed countercurrent chromatography” Feger, W. Journal of Agricultural of Food Chemistry, 2006; 54: 2242-2252. https://www.ncbi.nlm.nih.gov/pubmed/16536603 “Current concepts in muscle stretching for exercise and rehabilitation” Page, P. Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/ 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. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan