The Hard Way With Joe De Sena

Success leaves clues. When I hear lessons from successful people, there are common themes and 1 of those common themes is getting comfortable being uncomfortable. Growth comes from being uncomfortable. LESSONS: Going through tough times empowers you mentally and physically. Struggle reveals AND builds our character. Challenges are opportunities for you to grow. Write down something that opposes your comfort zone (morning workouts, waking up early, packing a healthy lunch) and then DO the very thing that opposes your comfort zone! LINKS: More about Zach Even-Esh 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

Setbacks are part of the human experience. We all experience them and they often come in different forms - physical, relational, emotional. Setbacks can offer lots of opportunities for growth but you’ve got to be open to seeing them in order to benefit. How we recover from a setback is often determined by our outlook and willingness to shift perspective.   LESSONS: Setbacks can offer opportunities for growth and change. When you experience a setback, give yourself permission to reflect on what brought you there in the first place. Ask: How did I get there? Allow a setback to give you space for pause so that you may benefit from slowing down and being still. Remember that a setback gives you a chance to shift course and try something new. 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

Three-Time Olympic Medalist Kristine Lilly’s Advice on Soccer and Life Kristine was part of the world-renowned American Women’s soccer team that put women’s soccer on the map in the US!  On that team, she scored an incredible 130 goals in her 23-year career, played in 3 Olympics winning Gold in tow and Silver in the third, and is the most “capped” player in football history. She and Joe DeSena talk about being fit for life, the struggle and reward of the fight to the top, and her strategy for the tough days! Watch out, Joe may even get a black eye...   LESSONS: Keep trying Know that EVERYTHING matters Make choices that make you a better person each day Push each other in workouts Belong to something that has like mindedness Be fit for life HAVE FUN! LINKS Kristine Lilly http://kristinelilly13.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 Hosts Colonel Nye, Dr. L and Johnny Waite introduce the guest 2:30 Interview with Kristine Lilly begins 5:20 Joe calls his wife Courtney DeSena 8:40 Fitaid Break 10:15 31 Habits of Healthy Spartans: #1 eating window - intermittent fasting 11:27 Kristine Lilly Interview continues - being competitive 12:27 Healthy competition 15:00 Sharing goals for success 18:00 Why the women’s game did so well 21:40 Dr. L, Colonel Nye and Johnny Waite discuss the interview and how you can apply the lessons we learned into your daily routine 28:47 Fitaid special offer 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, Colonel Nye, Sefra Alexandra  and guest Dr. Lara Pence Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty   © 2018 Spartan

Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we’ll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime. Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we’ll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime.  WHAT WE COVERInflammation occurs naturally in the body and can be helpful and needed for an acute situation. It’s your body’s first line of defense But, if left unchecked, chronic inflammation can contribute to some major illnesses such as: heart disease, diabetes, obesity, depression, and Alzheimer’s. So, what are some key steps you can take to decrease or prevent chronic inflammation: A number of lifestyle choices can help reduce inflammation:          1. Stop smoking!          2. Decrease your alcohol consumption          3. Exercise! Our bodies are meant for movement and this helps clear toxins4. Adequate sleep: you rob yourself of much-needed sleep and it triggers inflammation because it puts stress on the body.5. How about some natural remedies or treatments that can help?e. Some powerful anti-inflammatants include:  - Turmeric: it’s an ayurvedic spice used to flavor many delicious curries but you can use this in its powdered form on food, in drinks, as a tea or in supplement form- Broccoli: I love food as medicine so eat the real deal when you can but it can also be consumed in powder form that can be added to healthy smoothies or veggie drinks.- Green Tea: I discuss green tea in another one of our podcasts but it’s because it is great, I’m a fan, and I drink a few cups every day. Again, I like using the actual food or beverage but they do make green tea supplements and a particular compound found in green tea called EGCG has strong anti-inflammatory effects. -Quercetin: its an antioxidant found in citrus, olive oil, and dark-berries – like blueberries. Use the natural from in food whenever possible but it does come in a capsule supplement form as well.f. Now you know why you don’t want inflammation and some simple ways to prevent it. Keep inflammation at bay and your body primed and ready to take on whatever comes next! KEY TERMS & IDEAS:Chronic inflammation: many triggers from poor diet, chronic stress, autoimmune conditions, allergy, and poor sleep. Healthy inflammation: an acute response to illness, infection, injury or some other bodily insult is a healthy defense but avoid chronic inflammatory statesChronic inflammation can increase risk of heart disease, diabetes, depression, and obesityAnti-inflammatory activities: healthy diet, decrease alcohol consumption, stress reduction, and quality sleep Anti-inflammatory foods and herbs: turmeric (natural spice), broccoli, green tea, and quercetin (found in olive oil, citrus, and dark berries)  LINKS & RESOURCES:Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/Sage Tonic www.sagetonic.comSage Tonic on Instagram https://www.instagram.com/sagetonic/ “Obesity and inflammation: the effects of weight loss” Nutr Res Rev 2008 Dec;21(2):117-33.https://www.ncbi.nlm.nih.gov/pubmed/19087366“The inflammatory theory of disease” EMBO Rep 2012 Nov; 13(11): 968–970.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/“Antioxidant and antiinflammatory activities of curcumin on diabetes mellitus and its complications” Curr Pharm Des 2013;19(11):2101-13.https://www.ncbi.nlm.nih.gov/pubmed/23116316“Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells” Prev Nutr Food Sci. 2014 Jun; 19(2): 89–97.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/ SUBSCRIBE:Apple Podcasts: http://bit.ly/SpartanUpShowYouTube: http://bit.ly/SpartanUpYTGoogle 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

Here are some GREAT lessons I picked up from a book called ‘The Great Work of Your Life’. This book will give you inspiration and clarity on your true calling. LESSONS:   If you do not follow your true calling, aka your true north, it will eat you up on the inside Share your unique genius with the world. There are people out there who NEED you to share your unique genius. Come up with an action plan to move forward with at least 1 action every week.   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 The Great Work of Your Life, Book: http://a.co/d/1CiN0Rw 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

Anxiety can plague many of us. That habitual and pervasive worry can not only become intrusive but also leave us feeling debilitated if not managed well. There are a few ways to reduce your anxiety and practicing them regularly can leave you feeling more in control of your worry and less vulnerable to it’s impact on your day. These various tactics are not only simple in their accessibility but also easy to understand and apply.   LESSONS: Anxiety is a habitual and pervasive state of worry that can impact your daily functioning. Working to manage your anxiety and practicing anxiety-reducing skills can help you feel more in control when feelings of worry arise. Try these tactics to reduce your anxiety: Breathe - the power of a steady breath is crucial when working through anxiety. Ground yourself - place your feet flat on the floor if you are sitting, and feel the weight of your body push into the floor. Name your experience - differentiate between being excited and being anxious. 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

Anything is possible when you let no one outwork you.  That’s the mantra of Isaiah Kacyvenski. This episode is  testament to the power of relentless determination. Growing up with a difficult childhood in poverty and bouts of homelessness - it was his dedication to studies, reading six hours every Sunday, and focusing on the words he taped to his ceiling “let no one outwork you today,” that led Isaiah to eight years in the NFL. 6 years with the Seattle Seahawks, and then the St. Luis Rams and Oakland Raiders.  But why stop there, next he won his MBA from Harvard business school and then on to success in venture capital. This is a story worth hearing. Hold yourself accountable for your own destiny !   LESSONS: You can control your own destiny Let no one outwork you Hold yourself accountable Don’t be afraid to ask questions Always put yourself in someone else’s shoes Have a relentless attitude Stay positive, work hard and dream big!   LINKS 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 Our hosts Colonel Nye, Dr. L and Johnny Waite 1:26 SPARTAN.AFTERSHOZ.COM 1:53 Interview begins- how to overcome a rough childhood background 4:00 Controlling your destiny 5:00 Letting no one outwork you! 6:20 Holding yourself accountable 8:00 Working towards your goal- getting to Harvard 11:12 SPARTAN.AFTERSHOKZ.COM break 13:24 Interview continues 14:50 Getting into the NFL 18:30 Becoming a venture capitalist 20:30 Learning how to run businesses 22:50 Three takeaways 23:25 Dr. L, Colonel Nye and Johnny Waite discuss the interview and how you can apply some of the lessons we learned into your daily routine   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, Colonel Nye and Dr. Lara Pence Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty   © 2018 Spartan

Meditation can be a simple but powerful tool to help your brain calm, improve focus, and enhance sleep. What’s the easiest way to incorporate this technique into your daily routine? In this episode we’ll tell you what it is, how to do it, and the short and long-term benefits to enhanced focus.     WHAT WE COVER:   1. In a world of smartphones, networking groups, and virtual education, we are constantly bombarded with new tools, apps, and services that will help us be better and more effective at home, school, and work. All of these types of technology are great. But, there’s one tool that no one is selling because you can use it for free: meditation. Lots of devices can help you with it but you can engage in it anytime, anywhere, and on your own. On a biological level, daily meditation has been linked to changes in brain structure, including a thicker cerebral cortex and  . These parts of the brain have been linked to information processing and decision making. The benefits don’t stop there - studies suggest that age-related brain changes might be off-set with regular mediation -  So what is it really? Meditation is concentration in practice. According to a University of Washington study, meditation was shown to improve concentration and cultivate the kind of mindfulness that eases distracted or automatic behaviors and aids in maintaining focus. - You’ll be noticeably less stressed. Meditation can provide a sense of calm, inner peace, and balance that benefits both your emotional well-being and your physical performance. - Another benefit, better communication. Communication is a result of the clarity and focus that meditation brings. A clear mind will communicate focused and clear thoughts. 4 Simple Steps - Sit somewhere comfortably - Close your eyes - Breathe deeply and naturally - Focus your attention on each breath and how your body moves with each inhale and exhale. 1. And always be “present” with your body and mind. That will make you feel grounded and enhance focus.   KEY TERMS & IDEAS: • Daily meditation is linked to positive changes in brain structure and can improve focus and concentration • Research studies support meditation can focus the mind, decrease stress, and assist in brain processes such as decision-making and improve physical performance • 4 simple steps: sit comfortably, close your eyes, breathe deeply, and focus on your breathing • Meditation in your everyday routine: helps you to be present, feel grounded, focus and perform at your best   

 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/ 


 “ Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training” J Altern Complement Med 2018 May;24(5):486-504 https://www.ncbi.nlm.nih.gov/pubmed/29616846 “Thinking about Not-Thinking”: Neural Correlates of Conceptual Processing during Zen Meditation” PLOS One, published online: Sept 3, 2008. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0003083 “The potential effects of meditation on age‐related cognitive decline: a systematic review” Advances in Meditation Research: Neuroscience and Clinical Applications January 2014, Vol 1307, Issue 1; 89-103. https://nyaspubs.onlinelibrary.wiley.com/doi/abs/10.1111/nyas.12348 

 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

Do you ever find yourself saying the all too common phrase, I just don’t have the time to exercise.   We’ve all been there before, so if you find yourself on a time crunch, here are a few powerful SPARTAN exercises that you can do at home, no matter where you live!   NOTE: This episode works best if you can watch the video to see how the exercises should be performed! LESSONS:   You can exercise at home or outdoors, no gym needed, with these 3 simple and effective exercises. Sandbag Shouldering: Keep a flat back and pull the bag up onto your shoulder, alternating shoulders for reps or time. Carry: You can carry any object. Always lift with a flat back and mix up the position you carry the object (shoulder, on your back, or in front of the body) Clean & Throw: Throwing a medicine ball or stone is a great way to develop power and conditioning.    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

The data is pretty clear - the way that you think about yourself impacts your performance. Plain and simple. When you are engaging in more positive thinking patterns and see the world through a more positive lens, your performance in various arenas increases. Whether it’s your career, your relationships, or your performance out on the Spartan course, how you come out in the end will depend on the way that you think about yourself and the language you use for yourself. The more positive your thinking, the more improved you can expect your performance.   LESSONS: Thinking positively increases your performance in various arenas of life. When you engage in more positive thinking patterns, you are more likely to operate with greater confidence and faith in yourself. Try to shift away from negative, self-deprecating thoughts and start implementing more positive affirmations and mantras.   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