The Hard Way With Joe De Sena

On this episode, I talk with Mark & Natalie about what it takes to balance family life with kids while still having racing & training goals to meet. They reveal that they have to make the most of the free time they get, even when it's unexpected.   TAKE AWAY POINTS: Make the most of & manage the time you have Balance who races versus who is on sidelines for the day Have a strategy of who performs best at what race type & support that strategy Reduce stress by splitting the childcare load equally   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

Successful people have a clear vision for their perfect day. They write it down which inspires them to take action to achieve that perfect day. The key to making it happen is by reverse engineering your perfect day. LESSONS:   Write down what your perfect day looks like What is the 1 thing you REALLY want to change in your life? Start there! For me, it was having breakfast with my kids. Increase your productivity by blocking out your schedule for all of your important activities. This is your “To Do” list to the 20th degree! Write it down and take action every day to achieve your goals. 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 understand the importance of the mind-body connection. Our physical body can only be as strong as the mind that controls it and a healthy mind is impossible without a healthy body. Great competitors know that they can not focus on just one element, that both are critical for performance in and out of the competition.   LESSONS: Remember that you must focus on both your physical health AND your mental health. Working on physical strength and stamina without working to build a strong and healthy mindset can only get you so far. 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 is focus endurance? Louisa, a professional triathlete, was in a car accident and told she would never walk or run again. As a trained mathematician, she delved deep into the field of neurofeedback and flow state. Her understanding of the algorithms behind human performance allowed her to make a full recovery. She utilizes these tactics in her athlete mental performance agency: Neuro Athletics. Time to get those neurons fit Spartans! Lessons: Do math- it’s great for your brain! Be mindful of the answers you accept Visualize your end goal Peak performance is achieved in “no mind” Train your “focus endurance” Links: Louisa Nicola https://www.neuroathletics.com.au/ 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 Sefra, Joe, Johnny & Joe Di introduce the interview 1:10 Fitaid break 1:45 Interview with Louisa Nicola at West Point begins 3:00 Creating new neural pathways with mathematics 6:00 Conducting a neuro performance test: focus endurance 9:45 Prevention Vs. Bandaid model 11:05 31 Habits of Healthy Spartans: #4 “Add in the Good” 12:50 Fitaid Break 13:45 Interview continues- math & the brain: algorithms behind human performance 15:00 Flow State: “No Mind” - best results with minimal effort 19:00 Focus Endurance 22:20 Training reaction time 25:30 Reacting appropriately 27:45 The brain and how it helps us to survive 31:00 Sefra, Joe, Johnny & Joe Di discuss the interview & how to apply neural training to your day 36:20 Fitaid 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 with Johnny Waite, Sefra Alexandra and guest host Joe Di Synopsis – Sefra Alexandra © 2018 Spartan

However you choose to move your body -, whether it’s a daily run, yoga, team competition or a Spartan Ultra - once you’re done, it’s time to recover. What does the body need to heal and regenerate? We’ll review some key nutrients and foods that can restore and replenish so you’re ready for whatever comes next. WHAT WE COVER:   Movement or exercise for the body is one of the pillars of long-term health and wellness. But, once you’ve pushed your body hard it’s time to recover. One of the things that happens whether it be aerobic or weight training is that cells in the body consume huge amounts of oxygen. That process, called oxidation, can damage cell membranes and impair their ability to function. Externally, how does this manifest? We’ve all been there…Muscle soreness, inflammation, and fatigue. What we’re going to talk about for the next few minutes is how to correct that and optimize the healing process.    I’m going to list 5 simple steps you can take to jump start the healing and recovery process: I’m a big believer in food as medicine. I love going right to the source and that’s food for nutrients but some of the things I’ll mention do come in supplement (capsule or powder) form but I’m going to mention the food source as well. -First up, Antioxidants – one you can use Quercetin  - found in apples, blueberries, and buckwheat herbal tea -Next, an Anti-inflammatant - Bromelain it’s an enzyme derived from pineapple you can get it either by drinking the juice or eating the fruit. It’s more concentrated at the core of the pineapple. So, if you’re slicing it up to eat….don’t toss the core! - How about Minerals…there’s a mineral that aids muscle recovery and it also calms the brain. It’s  Magnesium - available as a supplement, but naturally found in nuts (especially almonds and brazil nuts), seeds (such as pumpkin or flax), and legumes (those include beans, chickpeas and lentils). - Another important factor for rapid recovery is healthy Blood Glucose Homeostasis or balance there’s a natural spice that can help and it’s is Cinnamon. Based on recent studies it’s thought help with blood sugar control by increasing insulin sensitivity. This can allow the body to better perform tissue repair. Anywhere from about 1-6 grams of cinnamon has been used in clinical studies. How much does that equate to? Well 1 gram of ground cinnamon is about ½ a teaspoon. So, it doesn’t take much to reap the healthy benefits. - Last up, number 5: Rehydrate! – with what else…H2O - your body is roughly 55% water for women and 60% for men and you decrease your water stores through perspiration, cellular activity and metabolism during intense workouts. So drink up! To recap: 5 nutrients to aid body recovery       Antioxidants: Quercetin       Anti-inflammatant: Bromelain       Mineral: Magnesium       Blood Glucose balance: Cinnamon       Hydration: water   These easy steps will help you recover optimally post workout or race! KEY TERMS & IDEAS: During exercise our bodies consume a lot of oxygen That oxygen consumption contributes to post-exercise muscle soreness, inflammation, and fatigue You want to support the body’s healing process and repair mechanisms 5 nutrients and foods that provide balanced nourishment and support recovery: antioxidants (quercetin in blueberries), anti-inflammatants (bromelain in pineapple), mineral (magnesium in nuts), blood glucose balance (cinnamon), and HYDRATE! 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/ “The lactate shuttle during exercise and recovery.” Medicine and Science in Sports and Exercise  Jun 1, 1986,18(3):360-368 https://europepmc.org/abstract/med/3523107 “Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values” Front Physiol. 2018;9:599 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974542/ “Properties and therapeutic application of bromelain: a review” Biotechnol Res Int. 2012; 2012: 976203. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/ “The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance” Diabetes Obes Metab. 2009 Dec;11(12):1100-13. https://www.ncbi.nlm.nih.gov/pubmed/19930003 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   Nutrients for Rapid Recovery   // SPARTAN HEALTH ep 010 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 premiere episode of the Friday Spartan Up series "Spartan ATHLETE," Kevin Gillotti talks with Heather Gollnick, a prolific multisports athlete in her 40s, about staying fit & healthy as a high-level athlete as we age. They talk insight, strategies & methods from her own experiences.   TAKE AWAY POINTS: Stay in love with competition With competitive age comes wisdom IF you listen to your body Cross training can lead to longevity in sport Keep consistent in training Recovery protocols are critical   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  

Zach says: I wish we could all be motivated 24/7/365 but the truth is, sometimes we’re not. Sometimes our self-motivation just isn’t there. That being said, here’s what Spartans and Powerlifters do to get motivated! LESSONS:   Sign up for something. “Write a check”. Sometimes we need an event to push our motivation. The fear of showing up unprepared will motivate you to show up and do the work. Have a team. A team or partner pushes your accountability and energy levels. 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  

Disqualifying the positives occurs when you discount positive experiences and accomplishments but invite in the negative. It can occur anywhere and becomes problematic when you struggle to acknowledge achievement. We need to own and be proud of the things that we do well in order to build self-confidence and a sense of pride. When we disqualify the positives we are not feeding our brains with the positive medicine that they deserve. LESSONS: Disqualifying the positives is a mindset trap that leaves you disowning positive accomplishments but attaching to negative experiences. We need to own that which we have achieved, as this serves as important medicine for our self-esteem and self-confidence. Try owning your achievements and patting yourself on the back when you have worked hard for something and created success. 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

Raised in uncertainty Udo Erasmus has spent the last 69 years studying how to be more in control of his own fitness and fulfillment - the key? Healthy oils and awareness of the magnificence that surrounds him! Food oils derived from seeds, says Udo, are some of the healthiest things you can add to your diet. Journey with us as we learn that the road to health may be paved with fresh oils, plants and taking time to be present in the moment. “Be inspired to look after yourself and get in touch with the magnificence of your existence!”   Lessons: Fried foods and fried oil fry health Seed food oils are healthy oils   Be inspired to look after yourself Voluntary Solitude: take time to be quiet and contemplative each day Be present & fully relaxed- understand who you are & where you are   Links: Udo Erasmus https://udoerasmus.com/ This episode is brought to you by AfterShokz. Be open and hear it all with AfterShokz open-ear headphones, delivering situational awareness and comfort, unmatched by traditional in-ear or over-the-ear headphones. Visit spartan.aftershokz.com for $50 off wireless headphone bundles.   Time Stamps: 0:00 Joe, Col. Nye, Johnny Waite & Sefra introduce episode 1:00 Interview begins 2:10 The quick fix 3:45 making healthy oils 5:45 why healing is possible 9:25 living low on the food chain 11:00 health vs. wealth 12:55 SPARTAN.AFTERSHOKZ.COM Break 13:45 31 Healthy Habits -  Habit 3 Mindful Eating 15:40 Interview with Udo Erasmus continues 17:45 Voluntary Solitude 19:15 The Magnificence of your Existence 22:45 Happiness as a state of being 24:30 Joe, Col. Nye, Johnny Waite & Sefra discuss episode and how you can apply these lessons to your life 31:20 SPARTAN.AFTERSHOKZ.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. Thank you to our guest videographer: Mark Hemstock Hosts: Joe De Sena with Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence Synopsis – Sefra Alexandra © 2018 Spartan  

This time honored plant, consumed by Asian cultures for centuries, packs a powerful punch when it comes to naturally pumping up your brain and body. Green tea is packed with healthy nutrients from amino acids and antioxidants to enzymes. These compounds promote brain health, metabolism, immunity, and energy. It’s an easy addition to your daily routine and gives an all natural mind/body boost to get you off the couch and up your next Spartan Rope Climb and over the Seven Foot Wall! WHAT WE COVER:   What’s so great about this ancient brew?  A lot! It’s not just for your afternoon tea and crumpets. This wonderful plant is chock full of healthy nutrients, antioxidants, and amino acids to help you pre- and post workout. - Green tea contains some caffeine about 40 mg per cup so it can give you nice boost without overloading you on caffeine and giving you the jitters. - Why else don’t you get the jitters with green tea? L- theanine. I know, I know, what on earth is that, right? L-theanine is an amino acid found naturally in only a few sources. One, is tea. L-theanine acts synergistically with caffeine and gives you the natural boost you get from caffeine but without the jitters. - Next up – antioxidants and green tea is full of them. In particular, a group called catechins that help fight free-radicals. This can support your immune system and certainly help during cold and flu season. - Another important feature of green tea is the anti-inflammatory effect. This can help you post workout with muscle recovery and decrease stress on the body which can promote healing. - So many superpowers are hidden in this wonderful tea plant. In fact, green tea can help inhibit cavity forming bacteria in the mouth. So, as an added benefit it can keep your breath fresh during those long workouts. Also remember hot or iced you can reap these health benefits and it will help you stay hydrated.   KEY TERMS & IDEAS: Green Tea (Camellia sinensis plant) can provide a healthy mind/body boost and has about 40 mg of caffeine per cup. Another special compound found in few foods other than green tea is the amino acid, L-theanine. It couples with the caffeine and gives you a natural energy lift but not the jitters you get with straight caffeine. Powerful antioxidant support: green tea is chock full of these and they help neutralize  free-radicals which can form during basic metabolism. We all produce free-radicals during exercise and workouts. It’s important to help the body get rid of them.    Anti-inflammatory: green tea can help reduce inflammation which is an important mechanism for muscle repair and recovery As an added benefit: green tea inhibits oral bacteria that can cause cavities and bad breath. Keeps your mouth fresh during workouts. 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/   "L-theanine—a unique amino acid of green tea and its relaxation effect in humans," Lekh Raj Juneja et al.,Trends in Food Science & Technology 10.6-7 (1999): 199-20 https://www.sciencedirect.com/science/article/abs/pii/S0924224499000448 "Green tea extract improves running endurance in mice by stimulating lipid utilization during exercise,"  Takatoshi Murase, et al., American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 290.6 (2006): R1550-R1556. https://www.ncbi.nlm.nih.gov/pubmed/16410398 "Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults," Kevin C. Maki, et al., The Journal of nutrition 139.2 (2008): 264-270. https://watermark.silverchair.com/264.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAjwwggI4BgkqhkiG9w0BBwagggIpMIICJQIBADCCAh4GCSqGSIb3DQEHATAeBglghkgBZQMEAS Free radicals are “toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called ‘oxidative stress.’ " See William B. Salt II, “How do free radicals affect the body,” in Sharecare. https://www.sharecare.com/health/wellness-healthy-living/how-free-radicals-affect-body 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