The Hard Way With Joe De Sena

We often hear others talking about focusing on one thing. In fact, you might be doing this yourself. You’re focused on work? Focused on family? Instead of just focusing one area of your life, simply apply excellence to ALL areas of your life. A Spartan exercises discipline and excellence to ALL areas of life. LESSONS: It’s easier to apply excellence to ALL your areas of your life. Change your mindset. Stop saying that you’re only focused on 1 area. Instead, apply excellence to ALL areas of your life. You build more momentum by applying excellence to all areas of your life. Life is complicated enough. Don’t complicate it more by only focusing on one thing and being “good enough” at the rest. 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  

We all have a set of coaches that reside in our head at any given time. Many of these are a compilation of past individuals who have influenced us and their past messages have now become our own internalized voice. Many of these are helpful but some of them may be harmful because their messages are negative in nature or bring us down rather than lift us up. Learning how to differentiate between the helpful coaches and harmful ones is an important step in weeding out what doesn’t serve us.   LESSONS: Be aware not only of what messages you send yourself internally but also where these messages might be coming from. Differentiate between which internal coaches are helpful and which are harmful. Which ones make you feel good about yourself? Quiet the harmful coaches by calling up the helpful ones and giving them more air time in your head. 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 does it take to become an Olympian and do those things carry over into success in other endeavors? If anyone knows it’s Mike Miller. He’s CEO of the World Olympian Association, which brings together the 120,000 living Olympic alumni. How do these athletes transition into the business world? Will Spartan become an Olympic sport? The Olympic spirit is strong in SPartan’s international competitions! LESSONS Set a plan. Work hard to achieve the plan. Be motivated by your values. Push yourself in training. Be curious. Keep positive people around you. GO FOR IT - don’t overthink. If you’re not making mistakes, you’re not trying. Approach life the way you would approach training for the Olympics. Be a part of someone else's success LINKS World Olympians Association https://olympians.org/ This episode of Spartan Up! Is brought to you by Powerful Foods. Fuel your active lifestyle with high-protein, no sugar added products, made with natural ingredients. Visit Shop.Spartan.com/Powerful for a 10% OFF any Powerful product, with code SPARTANPOWER. TIME STAMPS 00:00 Introduction with Johnny, Sefra and Col. Nye 00:47 Powerful Foods shop.spartan.com/powerful code SpartanPower 1:17 Interview with Mike Miller 2:45 Transitioning from being an Olympian 4:00 How athleticlic skills translate to business 5:15 Who are you after retirement 6:30 Mentoring programs 7:25 Pushing yourself in training 8:45 Olympic games as a platform to bring people together 10:00 Spartan in the Olympics? 10:32 Powerful Foods break 13:00 Mike Miller Interview continues 14:30 Believe in yourself 15:15 Be determined in life 18:00 Help others to succeed 20:20 Everyone has skills 21:40 Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye discuss the interview. 26:43 Performance Foods 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, Col. Tim Nye Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Adaptogens are a special class of herbs that have been used around the globe for centuries by many different cultures. These herbs support your body’s stress response, immune system, and can help pre- and post-workout for both endurance and exercise recovery. WHAT WE COVER: a. Simply put, adaptogens are great. They are a particular Class of Herbs that have been linked with helping the body adapt to stress (psychological and environmental, this includes physical or endurance related stress as well). b. In general, they’re considered rejuvenators or tonics and have been assoc with helping cognitive performance as well c. Some examples: these herbs come from across the globe but they have similar effects on the body. You’ve likely heard of some of them: Ginseng Ashwagandha Holy Basil Rhodiola ...used for centuries by many different cultures around the globe. They are different herbs yet share some similar characteristics. d. One of the best researched is Rhodiola (I chat about this in another podcast so stay tuned)….literally hundreds of studies on it use and application for helping the body respond to physical and psychological stresses. e. Another adaptogen, Ashwagandha it is a much-revered herb in Indian, Ayurvedic medicine and has been used in that culture for conditions such as nervousness and anxiety, insomnia, to promote memory and improve GI (gut) health. f. Most of these adaptogens come in capsule, liquid, powder and herbal tea form and are typically very well-tolerated. There has been quite a bit of research on the various adaptogens and they are generally considered safe, non-toxic, and to have a normalizing effect on the body in terms of stress response and cortisol release. g. Ahhhhh. Cortisol..what is that? It’s one of our main stress response hormones. It kicks into gear during our “flight or fight” response and at times of stress whether it be a physically demanding race, a work project deadline, or a school exam. What matters, is that your cortisol level increases when your body demands require it but that it returns to baseline once that stressor, whatever it might be, is mitigated or gone. And that’s where adaptogens come in. h. Adaptogens support your HPA axis. That stands for Hypothalamic-Pituitary-Adrenal Axis. What on earth is that? That is a subsystem in your body that forms a communication loop between two structures in your brain (the hypothalamus and your pituitary gland) and your adrenal glands (one those are located above each of your kidneys). Cortisol plays a big role in activating that system and your stress response. I. Adaptogens have been associated with supporting that HPA axis, maintaining a healthy stress response. But, the HPA axis is an important neuroendocrine system in the body because it also regulates other body processes like our immune system, digestion, mood, and energy storage. J. Remember, always check with your health provider before starting any herb and if you’re in the “all clear” then adaptogens can be a great addition to your health routine! KEY TERMS & IDEAS: Adaptogens: support body’s stress response, cognitive health, endurance, and exercise recovery A few adaptogenic herbs: Ginseng, Rhodiola, Ashwagandha, and Holy Basil Growing body of research to support their use Cortisol and Adaptogens: Cortisol is one of our main stress response hormones and adaptogens help maintain a healthy range or level HPA Axis (Hypothalamic Pituitary Adrenal Axis): cortisol activates this body system and your stress response Adaptogens support HPA Axis: helps regulate stress, immune system, energy, mood and more Adaptogens can help pre- and post- workout 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/ “Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity” Curr Clin Pharmacol. 2009 Sep;4(3):198-219. https://www.ncbi.nlm.nih.gov/pubmed/19500070 “Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial” J Evid Based Complementary Altern Med. 2017 Jan;22(1):96-106. https://www.ncbi.nlm.nih.gov/pubmed/27055824 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

Are you always thinking about HOW to achieve more, be it in fitness, health, life, business or any other area of interest? Instead of thinking about HOW, you really should be thinking about WHO. LESSONS:   Who do you already know that has achieved 1 of your goals? Instead of thinking about how you can achieve certain goals, learn to collaborate, work with and learn from others who have already learned the how. It’s WHO you can work with instead of learning the how on your own. Somebody else has already learned the how! Take action today! Who do you know in your network that would be great to team up with for your goals? Make it a win - win relationship. NEVER be a taker. Give first. 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

Accepting responsibility and taking ownership of your mistakes is key for not only self-reflection but also behavior change and modification. Because owning our mistakes can be painful and uncomfortable, we tend to offload responsibility onto other things or other people. We can always find a reason for why something is not our fault but engaging in this behavior pattern restricts our capacity for change and growth. When you accept responsibility you are opening yourself up to an opportunity to examine how things went awry in the first place and what might need to change next time.   LESSONS: Taking responsibility and owning your mistake may be painful but it is critical for growth. When you accept responsibility you have an opportunity to learn from your mistake and gain wisdom around what could be different. Your mistake is not a reflection of your character, rather a point of reflection and opportunity for gaining self-awareness. 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

Mind Pump host and fitness/wellness guru Sal Di Stefano sits down with Spartan Race founder Joe DeSena to talk about the state of the fitness industry and what you can do today to be stronger and healthier. You may be fast at something, but are you efficient? Repetitive frequency of proper skills builds effective health and wellness regiments - getting you to your maximum potential. This week we have Sal Di Stefano back on the podcast, discussing the platforms of “new media” and their role in shifting the “big ship” of fitness.   LESSONS Podcasts are like the new “Guttenberg Printing Press,” causing a communication revolution. Fitness Vs. Wellness:  address mental, physical and spiritual to solve the US health epidemic. Most chronic disease can be solved by changes in lifestyle and attitude. Fitness and health are empowering. The internal “locus” of control is knowing you can do something for yourself to improve your situation. Speak your message in a way that empowers people. If you do one form of exercise, Sal says make it resistance training. Weights are the most modifiable form of resistance training. Change bad patterns by repeating good patterns frequently and often. Frequency is important when it comes to movement and health. LINKS MInd Pump https://www.mindpumpmedia.com/     This episode is brought to you by 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 00:00 intro 00:58 FitAID 1:30 Interview begins 2:00 Spartan Tea: “He of the Iron” 4:30 Mind Pump comes to Spartan 5:30 Podcasts as “new media” 7:20 Why “old media” is dying 8:00 An overlying purpose of fitness 9:00 Wellness as a solution to the health epidemic 9:40 Spartan women 10:45 Chronic disease and the need to change your lifestyle 11:00 Internal “locus” of control 11:25 Empowerment through speech 11:45 shifting the big ship of fitness 12:25 FitAID break 13:50 Interview continues 14:00 Recommendations for getting started in exercise 15:20 Significance of resistance training 16:30 Weights as a modifiable form of resistance training 18:00 Joe’s non-negotiable exercises 19:40 The human body and efficiency 21:00 Pattern interrupt 22:00 Frequency in movement and health 23:30 Problems with training to fatigue 26:22 Sefra, Angel, Johnny & Joe discuss the interview 30:00 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, Col. Tim Nye  and guest host Angel Sanz. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty   © 2018 Spartan

NEW SERIES: Spartan HEALTH with Dr. Nada Milosavljevic every Sunday Your five senses are your body’s most direct connection to the outside world. They take in information 24/7 whether you know it or not. Harnessing any one of your senses can be a powerful way to stimulate the brain to achieve optimal results. WHAT WE COVER: What are essential oils, often abbreviated as EO’s? Essential oils come from plants, trees, flowers, and shrubs. Essential oils are the essence of the plant and in those oils you’ll find the plants hormones, neurotransmitters, and growth factors. Some potent stuff to be sure. EO’s can be inhaled, diffused in the air or applied topically. The interesting thing about using your sense of smell and inhaling them it that it’s one of the most direct connections to the brain for a natural but rapid response. If you apply them topically know that they should be blended in another oil or water-based mixture so they don’t irritate the skin. But, EO’s are small enough molecules they can pass through the pores and enter the body. What EO’s can help with your workout and give you that extra boost and spring in your step?           Three words: Citrus, citrus, citrus. The citrus family includes, grapefruit, orange, lemon and lime and they are central nervous system (CNS) stimulants. They upregulate, activate and energize your brain! The two I’m focusing on today are grapefruit and lime.           First up, Grapefruit: While it has grown in the West Indies since at least the 18th century, it wasn’t widely known in the US until the 20th century. Today, there are at least 10 different varieties of grapefruit. Its essence or oil is prepared from its flowers and its powerfully fresh aroma can energize your senses!           The other EO I’d like to tell you about is Lime: If you only use it in the kitchen to add some tanginess to your tacos or flavor a margarita, you are really missing out! Lime has important health and energy-boosting properties and can be combined with grapefruit for a wonderful 1 to punch to stimulate your mind and give your work out a boost! How to use them? You can use a towelette, wipe, tissue, gauze add a few drops of the energizing oils and inhale for 1-2 minutes. Repeat as needed and amp up your workout routine…naturally! KEY TERMS & IDEAS: Essential Oils: E.O.s Eo’s: plant hormones, neurotransmitters, growth factors Sense of smell/olfaction one of the most direct sensory connections to the brain Application: inhaled, topical, diffuser EO’s: Citrus fruit family - stimulate/upregulate the C.N.S. (central nervous system) Citrus family: Grapefruit, Orange, Lemon, and Lime Pre-workout: Inhale for 1-2 min or apply topically to energize your workout 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/ .com/sagetonic/ “Holistic Health for Adolescents” http://books.wwnorton.com/books/Holistic-Health-for-Adolescents/    “The potential of positive places: senses, brain, and spaces” https://www.tandfonline.com/doi/abs/10.3763/inbi.2010.0042         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

Are you always 1 step shy from finishing your “mission”? 1 step short of achieving your goals? Today Zach Even-Esh tells you how you can make it over the finish line.  Listen, then start taking pride in the challenges while turning your obstacles into opportunities.   LESSONS: View your obstacles as opportunities You don’t have to like it, you just have to do it - Dick Marcinko, Creator of SEAL Team 6 Take pride in the challenges which will inspire you rather than defeating you Excellence and Convenience are rarely, if ever, found on the same road 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

Setting goals is an important way to keep us accountable to the dreams and desires that we have for ourselves. Goals are an effective way to keep us on track and give our movement structure. Sometimes, however, we fall into the trap of setting insane goals - goals that are unreasonable for our current position and end up hurting us in the long run. Pushing yourself is important but you have to set goals that are achievable so that you gain confidence and keep moving in the right direction.   LESSONS: Be realistic about what you are capable of when you set a new goal. Set yourself up for success by setting goals that are tough but reasonable. Remember that each time you succeed in meeting a smaller goal it will add up and get you closer to your larger goal. 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