The Hard Way With Joe De Sena

Engaging in a mindful practice each day can help reduce stress and increase your performance on certain tasks. But nowadays, individuals are feeling pressured to start this practice without acquiring an understanding of what mindfulness is and how to engage in the process. Simply stated, mindfulness is really just paying attention. It is bringing the focus into the present and developing a sense of nowness. You don’t have to engage in a sixty, thirty, or even twenty-minute practice of mindfulness each day in order to reap the benefits. Simple techniques throughout the day can help you become more present.   LESSONS: Mindfulness helps reduce stress, increases your performance on tasks, and keeps you focused on the present rather than always existing in the future. Try not to become overwhelmed by the idea of mindfulness. You don’t need to be a yogi, meditate daily, own a candle, or enjoy soft music to meditate. A simple technique to help bring you into the present and engage mindfully is called 5, 5, and 5. In your head, name the following: Five things you can see. Five things you can hear. Five things you can touch. 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

You want to shift your paradigm and find optimal health? Get ready to dig in for some hard work: break up with yourself, vision cast and sit down to do some writing. The new Director of Programming at Shrugged Collective and host of the Barbell Shrugged Podcast,  wants you to “live a pain free, empowered life through mindful movement,” and take time to give attention to your intentions. Shrugged Collective spread great wings of wisdom over this year's Podfest in at Spartan World Championships in Tahoe - we can’t wait for next year!     LESSONS Vision casting: focus your attention on where you want to be a long way from now Have a conversation with yourself about the grand vision and goals of your life- yearly Know why you’re working so hard to get where you’re going Create space, set your direction, find mentors Pay attention to where you are spending your time and who you are surrounded by Craft intentional actions to get where you want to be Break up with your “old self” and habits to make space for new positive things “Be ready to make everyone around you an asset to the next step of your life” Don’t yell at inanimate objects :) Shared experiences matter Unite with others through health, nutrition and movement Take time to sit down and write freely “Write 500 words, one page, on everything you want to do in the next ten years- focusing on emotions versus things to make it more real” Be empowered to ask for help   LINKS Shrugged Collective https://shruggedcollective.com Shrugged Collective on Facebook https://www.facebook.com/BarbellShruggedPodcast/ Shrugged Collective on Instagram https://www.instagram.com/shruggedcollective/ The Strong  Coach www.thestrongcoach.com   This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan   TIME STAMPS 0:00 Intro 1:04 Athletic Greens offer 1:30 Interview with Anders Varner 1:45 How Barbell influenced the Spartan Up Podcast 3:35 Vision casting 4:10 Goal setting 5:10 The system of coaching 5:50 Where you spend your time 7:00 Using intentional actions to get where you want to be 8:00 Breaking up with your old self 8:45 Athletic Greens Break 12:58 Interview continues 13:30 How and why you should break up with yourself 14:50 Doing the same thing, expecting different results 15:15 Moving on to the next thing 18:00 Write it down 19:00 Why sharing experiences matter   20:00 “A sky full of lighters” 21:00 Three simple actions   22:25 Sefra, Angel, Johnny & Joe discuss the interview 27:30 AthleticGreens.com/Spartan 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. Time Nye  and guest host Angel Sanz. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty   © 2018 Spartan  

Do you remember our earlier episode on how obstacles are opportunities? Well, if you’re stressed out, you likely have an obstacle standing in your way which is simply an opportunity in hiding! Here’s how to reduce stress and boost productivity by learning a simply system for organizing your day and week. LESSONS: How to multiply your success by being highly organized. How to structure your week ahead by organizing on a Sunday night. How to make each day count by choosing & organizing your top 3 daily 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

Shame is a focus on self, whereas guilt is a focus on behavior. When we use language that is self-deprecating and shaming in nature our self-esteem struggles. Shaming language, such as “I’m a failure”, “I’m an idiot”, “I’m a loser”, creates a belief system that our struggles are inherent to who we are and fixed rather than demonstrations of difficult moments in time. It’s important to transition from shaming language that focuses on self to ways of thinking and expressing that is more focused on behavior. In doing so, not only will you be more available to growth but you won’t feel as hopeless about change. LESSONS: • Shaming language that we use about our own sense of self reduces our self-esteem and contributes to a negative thinking pattern. 
 • Shift the focus away from self and onto behavior if you are interesting in making changes, becoming more available to growth, and increasing your motivation. 
 • A few examples include:
 1. “I’m a failure” becomes “I failed at that task.” 
 2. “I’m an idiot” becomes “That wasn’t the smartest thing to do.” 
 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

The Managing Director at the helm of Craft Sportswear.  He tells Joe what motivated him to a position of success, hint: people told him he wasn’t qualified.  This week we learn that when someone tells you you can’t, that can be your fuel to show them just how well you CAN!   Lessons: Get past fear in life You don’t need a degree to get to the top When someone says you can’t, use that as fuel to show you can Find the balance between work, life and play Understand the value of your team Trusting your team is key   Bring positive energy and push boundaries Love the obstacles you confront in work Be outside your comfort zone in the UNCOMFORT zone   Be aware of cultural differences in business Don’t be your biggest obstacle TRUST IN YOURSELF   This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan   Time Stamps: 0:00 intro 0:49 Athletic Greens special offer 1:17 interview begins 2:00 invention of polyester clothing layering system 3:45 working class to ceo at 32 5:00 being competitive in business 6:00 balance between hobbies, personal life and work 6:45 it takes a team 7:00 the benefits of trust and positive energy to push boundaries 7:42 Athletic Greens break 10:24 Interview continues: love the obstacles & be outside your comfort zone 11:45 cultural differences in business 12:50 the biggest obstacle can be yourself 14:10 get out of your comfort zone 15:20 Spartan Apparel 17:13 Sefra, Colonel Nye, Johnny & Joe discuss the interview 22:52 Athletic Greens 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 Col. Tim Nye. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty   © 2018 Spartan

Have you ever felt like you’re in a slump? The less you do, the LESS you want to do! Take a noter from Tony Robbins; he always talks about “getting into state”. Do 1 thing to move you towards your goal. Move forward, never stay stagnant. LESSONS: Action always beats inaction Think about something you want to get better. Do 1 Thing to move towards that goal. Action beats momentum. The more forward action you take, the more action you WANT to take!   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

Internal emotional boundaries refer to the boundaries that are required for you to set in order to avoid absorbing and taking on the emotions of other individuals. It’s important for us to set these boundaries so that we don’t become overwhelmed by the other people’s emotions and then become overregulated ourselves. We often need to become intentional with these boundaries and develop an internal coach that can remind us that we do not need to bring in feelings that are not our own.    LESSONS: Internal Emotional Boundaries are important to set so that we reduce the risk of taking on the emotions of other people. Develop an internal coach that reminds you that you do not need to absorb other people’s feelings. Use a mantra to assist in setting these internal emotional boundaries. Something like this could be helpful: That’s their feelings, it doesn’t have to be my feeling. Those are their emotions, not mind. Dr. L’s favorite: That’s their crazy, it doesn’t have to be my crazy. 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

An adaptive professional athlete, veteran,and Adaptive Athletes Liaison for Operation Enduring Warrior he has been “Lopezing” friends, comrades and racers sparking their passion and fortitude to conquer the obstacles of life and on the course - over walls, up the ropes and on extended endurance challenges, all with one arm and a ceaseless smile on his face. The excuse destroyer knows you can do more than you think you can! In this interview Lopez gets honest about the difficulties he faced, even considering suicide at one point, and how he found the passion to get others moving. Lessons: • You decide how you define yourself
 • It’s important to clearly define your mission  
 • No matter what, just keep walking 
 • Make someone’s day better, be a “spark” in their life
 • Always put things in perspective 
 • Learn what hard work actually means 
 • Love the fear of a new direction 
 • Use what bothers you as fuel 
 • Your story is not who you were, but who you are and want to BECOME 
 • Be better today then you were yesterday 
 • Don’t be afraid of the “hurt”
 LINKS: Spartan Elite Para Heat https://www.spartan.com/en/race/detail/4011/overview?filter=para Operation Enduring Warrior https://www.enduringwarrior.org/ Jonathan Lopez https://www.instagram.com/lopez.oew/ Spartan Agoge https://www.spartan.com/en/race/endurance-events/endurance-events-overview?article=29031 This episode of “Spartan Up!”  is sponsored by Athletic Greens.  Get 20 travel packs free when you order at https://athleticgreens.com/spartan Time Stamps: 0:00 host intro 0:33 Athletic Greens special offer 1:00 interview begins 1:40 does injury define you? 3:00 don’t take no for an answer 4:00 what is your mission? 6:00 inspiring strangers 7:40 athletic greens break 11:50 Elite Spartan Para Race info 12:27 interview continues 13:55 turning what bothers you into fuel 14:14 attempted suicide 15:00 you story as who you want to become 16:00 Spartan’s contribution to the adapted athlete community 17:45 Obstacle course racing as confidence building courses 19:00 Sefra, Angle, Johnny & Joe discuss the interview 24:15 Athletic Greens 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 Col. Tim Nye. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

What’s the most common excuse for not exercising? I don’t have the time! Well, we’re about to show you that you DO have time. Not only do you have time, but there are more options than you know to exercise with just your bodyweight or in your backyard. Opportunity is knocking, as always! LESSONS: You can train in your backyard, in your house or just take a simple 10 minute walk. You don’t need to travel to the gym. Pick 1 exercise a day. 1 exercise is 100% more than zero. You can do 1 exercise for 1 set in the morning and again at night, now you’re 200% ahead of doing nothing. Action always beats inaction!   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  

As a Spartan, resting your body is part of the training program. You rest to reduce the risk of injury, increase performance, and avoid burnout. Your mind, like your body, deserves the same level of attention and mental rest is essential for the very same reasons you rest your body. Resting your mind with intention and purpose gives your mental faculties greater clarity and availability for focus when you return to the task at hand.   LESSONS: • Your mind needs rest so you avoid burnout and have greater clarity and focus.
 • Remember that resting your mind is not ‘doing nothing’ - it is doing something purposeful and effortful that moves you towards the goal of mental toughness.
 • Use these three tactics to help rest your mind:
 1. Plan your rest with intention.
 2. Get out of this world with a book, movie, art or other creative medium.
 3. Inform someone of your intention to rest so they can help keep you accountable.
   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