The Hard Way With Joe De Sena

Imagine 24 hours locked in isolation in a completely dark shipping container competing to see who can run the furthest on a TrueForm treadmill.  Retired United States Marine, Major Brian Chontosh (aka “Tosh”) and three others (John Witzing, Josh Chessman, and Isaiah Vidal ) accepted this challenge to raise awareness around mental health with the Whiteboard Project’s LL24h ( https://www.thewhiteboardproject.com/24-hours-of-isolation ). The recipient of one of the highest military honors: the Naval Cross- Tosh, has shown unmatched fortitude in combat and combating the stigmas around post traumatic stress. Jump in the shipping container with us as we learn how to “suck a little less each day.”   In this episode, Joe Desena interviews Tosh before he enters the shipping container, and then all 4 athletes the moment the box is unsealed.   Lessons: You are what you advertise Do a lot with very little Surround yourself with great people Want “in” on the hardest things Do things you don’t want to do Identify your limits and expand your horizons Prove things to yourself, know your limits & strive beyond them Measure your effort, but against the right things Always do the BEST that you can in EVERY moment PTS vs PTSD: traumatic stress as a normal reaction vs a disorder Don’t believe your own bullsh*t Walk humbly, absorb, think, question.. it's not about having the right answers - it's about having the right questions Take ownership - kill the excuses ! Rationalizations are just excuses in a fancy package Break down big problems to small problems & utilize small solutions Stay process oriented Focus on the task at hand and that will lead you to the target JUST BE HAPPY WITH YOU Suck less today then you did yesterday :) LINKS: LL24h ( https://www.thewhiteboardproject.com/24-hours-of-isolation   On Instagram The Whiteboard Project https://www.instagram.com/the_whiteboard_project/ John Witzing https://www.instagram.com/johnwitzing/ Josh Chessman https://www.instagram.com/joshchessman/ Isaiah Vidal https://www.instagram.com/isaiahvidal/ Brian Chontosh https://www.instagram.com/tosh.crookedbutterfly/ The Reveille Project https://www.instagram.com/thereveilleproject/ Wound Warriors Canada https://www.instagram.com/woundedwarriorscanada/   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 to episode 1:18 Athletic Greens 1:48 Interview begins 2:00 Marine background 3:00 The Navy Cross 3:40 shipping container challenge | Whiteboard Project 4:45 What is a strong mind 5:40 The need to do things you don’t want to 6:00 Dr. L’s advice 7:10 The burden of command 8:30 Truth of looking yourself in the mirror 9:15 Competitions in life 11:00 Mental Health Awareness 12:00 PTS as normal & natural - not a disorder 12:40 Athletic Greens break 16:27 Interview continues 16:45 barriers of knowing & bullsh*t 17:30 Not about answers- It’s about questions 20:00 Rationalizations are just excuses in a fancy package 24:00 Reductionism: breaking big problems down to have small solutions 26:00 How to suck a little less 28:00 Keep your eye on the task at hand 29:18 The panel gets ready to break them out of the shipping containers 29:35 Shipping containers opens    29:50 Tosh’s reaction to 24 hrs in darkness 32:00 The four Whiteboard Challenge participants men’s reaction 41:00 Sefra, Angle, Johnny & Joe discuss the interview 47:30 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, and Col. Tim Nye. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty   © 2018 Spartan

Whoever said you must CLIMB the ladder of success was wrong! You can JUMP the ladder of success thanks to technology and the speed of access you have to information and people who have already achieved what you want to achieve. LESSONS: Learn from the best of the best by finding a mentor. Learn from prior episodes of Spartan UP! Change your environment by attending a Spartan Race or a Spartan event to learn from others and get inspired. How to be a great mentee if you want to be mentored by someone who is already doing what you’d like to do.   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

When we overgeneralize, we tend to create statements and stories that are based on a single event rather than a reasonable amount of evidence. We take one instance and string it out, cutting out possible counter evidence and leaving us tethered to a single moment. Unfortunately, this can lead us to believe things about ourselves that just aren’t grounded in truth. We need to become more aware of when and where we are overgeneralizing and effortfully engage in thought processes that refute the faulty conclusion. LESSONS: Overgeneralizing occurs when we draw a faulty conclusion from a single event or instance. To combat overgeneralizing, develop intention around seeking out evidence that refutes the general story that you have drawn from that one experience. Ask yourself, What is the truth? And then gathering all the evidence and your current experience in the present and see if the story still holds. 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: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

A man who needs little introduction is Paul Teutal from Orange County Choppers. This week we learn how he literally built his business out of the ashes, spent years overcoming obstacles with alcohol abuse and how strong bending steel really makes you. Many may wish for overnight success, but would you be ready to handle the consequence? Lessons: Be a man of your word If you make a commitment stick to it- no matter the adversity It's all about perseverance You can be successful even if those around you don't believe in you Don't be afraid of work: work HARD Never give up what you're doing Lead by the power of example Make decisions that will give you a healthier life How can you change people, places and things for the better? Teeter has a special offer just for our listeners. Get the Teeter with bonus accessories and a FREE pair of Gravity Boots by going to https://teeter.com/spartan/ Time Stamps: 0:00 intro to episode 0:33 Teeter link 1:30 Paul’s father’s influence 2:20 Starting his own business 3:00 welding and finding opportunity 3:50 rough road of startup 4:20 working hard at whatever you do 5:00 A fire breaks out 5:40 keeping his commitments 6:40 dealing with alcohol abuse 7:15 getting sober 8:00 not willing to give up his business 8:50 Teeter Break 10:59 Interview Continues 11:45 Changing your habits 12:50 Starting Orange County Choppers 14:30 dealing with overnight success 15:40 Pauls lessons 16:27 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena discuss the interview 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

Many of the most “successful people”in the world have a tough back story. They experienced tough times and instead of allowing those experiences or circumstances to define them, they chose to use those tough times to DRIVE them to greater heights. Lessons: Use your tough times to empower you vs over power you Remember that people who are achieving success often times had the odds against them, but they chose strength & success over giving up There are other people out there sharing their stories that you can relate to. Find 3 other podcasts to learn from and give them a listen today. Sometimes you simply need a reminder that it can be done and your situation is not unique. Change you frame of reference as Joe always says. Listen to another Spartan UP podcast episode and you’ll hear someone who has used their tough times as fuel for success!   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

When presented with both positive and negative feedback, why is it that we tend to focus on the negative? Ninety-nine positive comments followed by a single negative one, can lead us feeling determined to zoom in on the one rather than relish in the glory of the ninety-nine. This is called Filtering and it’s a common way of thinking that has the propensity to increase negative thoughts, decrease self-esteem, and exacerbate anxiety or depression. Recognizing when you are engaging in filtering and purposefully paying attention to the positive can help in preventing this mindset trap. LESSONS: Filtering occurs when we filter out the positive and bring in the negative. Though some believe that focusing on the negative makes them stronger and better, it actually does the opposite, decreasing self-esteem and increasing negative thinking patterns. When you catch yourself filtering, make an effort to bring in that which is positive as well. For each negative point that you focus on, try to focus on at least three positive ones. 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: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan  

Can eating only raw fruits and vegetables improve your performance, health and recovery in racing? This week Myriam and Jacky explain how eating raw vegan has enhanced every aspect of their life - from a decade adventure racing to now conquering the obstacle courses at Spartan. Where can you find protein and what is your body really craving? … maybe they are onto something drinking seawater each day! Lessons: • Eating raw may help reduce the chance of injury and inflammation  • A healthier diet can potentially alleviate allergies and asthma  • You have to push your body hard to know it well  • To change from a normal diet to a vegan diet should be done in steps  • Put more vegetable juice into your diet by drinking it before meals • Your body is craving minerals and vitamins  • Watermelons are great for the end of hikes  • Juicing the night before a race may help you feel lighter and ready to go  • Protein can be found in fruits, vegetables and juices  • Palm syrup and a little seawater may be great for you?!   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 Joe intro to the Boisetts 0:52 Athletic Greens 1:22 Interview begins 3:00 eating raw vegan 4:00 It’s not about just performance but about health and recovery 5:00 healing asthma and allergies with a raw diet 6:00 how do you get protein? Myth vs. Fact 6:45 Spartan Race vs. expedition racing 7:40 Sleeping on a raw diet 8:38 Athletic Greens Break in an alpine lupine field 12:27 Interview continues 13:00 Yale study on protein consumption in athletes 14:10 we are not omnivores 15:00 how society normalizes a bad diet 16:00 winning adventure races: raw 17:00 pushing your body hard to know it well 17:30 race prep diet 19:00 advice to starting a raw vegan diet 21:00 bring a watermelon to the top of mountains :) 22:00 health benefits of seawater 23:00 Joe De Sena’s commentary on the interview and what’s coming up next! 24:00 Athletic Greens special offer for Spartan’s SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay LINKS: http://www.myriametjacky.com/ 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

Obstacles can stop you in your tracks or, with the right mindset, you can find the opportunities in these obstacles. Dan Sullivan of Strategic Coach has a great quote, all those things that seem to oppose our goals are actually the raw material for achieving them. LESSONS:   Write down a list of “obstacles” holding you back in any area of your life (Work / Career, Health, etc) Get creative with these obstacles. What action can you take that will move you through the obstacle and turn this obstacle into an opportunity. Take immediate action to transform your obstacles into an opportunity. LINKS: Dan Sullivan of Strategic Coach https://strategiccoach.com 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 have a lot of power and control to change our own trajectories. We can pivot at any moment though we often get stuck in certain thinking patterns that become barriers to us shifting direction. One of these thinking patterns is something called all-or-nothing thinking. It is a tendency to think in extremes - I’m either all in, or all out. The problem with this type of thinking is that if you start walking down one path you can feel stuck on that path because your mindset makes you believe there is no turning back. Shifting out of all-or-nothing thinking by reminding yourself that you can pivot at any point is a useful tool and it can help you change course with greater ease.   LESSONS: There are points of pivot available to you at any moment. You just have to be open. All-or-nothing thinking is a pattern of thinking in extremes - All in, or All out. Identifying all-or-nothing thinking can help you acknowledge that you have greater control to shift direction. Remind yourself that points of pivot are everywhere. One step off course does not mean you have to keep headed down that path. 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:   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 mentally conquer any challenge? This week Claudio Alessi, a man with a seemingly endless list of championships and achievements, tells Joe that all of it boils down to service.  Joe Desena talk with the Swiss Ski team’s team mental coach who has over 50 years of martial arts training and is a 7 time world champion - he even won the Arm Wrestling World Cup in 1996. The principles and tactics he’s learned he adapted to create mental and biomechanics martial arts training for people with disabilities to conquer their goals. If you want results you need to balance your mental and physical and most importantly have passion! And whatever your goal - just start NOW.   LESSONS: Balance the mental and physical aspects of your life You must have passion to have results Align your mentality with your challenge It’s all about perseverance, KEEP GOING! Set a target and go for it, then surpass it If you believe in yourself, it’s all possible If you have an objective, start NOW Do something bigger than you Give without expecting anything back Become one with the elements of the earth to be strong: move with them   Teeter has a special offer just for our listeners. Get the Teeter with bonus accessories and a FREE pair of Gravity Boots by going to https://teeter.com/spartan/   TIME STAMPS: 0:00 Intro: listen overcome the obstacles of your mind! 0:18 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena introduce this week’s guest 2:00 Martial arts as a balance between the mental and the physical 3:00 How to teach people with handicaps to use martial art skills in everyday function 5:20 How to conquer any challenge 6:00 How to put your mentality to the race 7:45 Advice from the mental coach of the Swiss Olympic Ski Team 8:12 Teeter Break 10:47 More of the interview with Claudio Alessi 11:00 What it takes to persevere 12:35 Believe and it is possible 13:50 Becoming part of nature and the elements 14:30 Synchronize with the earth to be strong 18:48 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena discuss the interview 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