The Hard Way With Joe De Sena

Life is filled with tough choices, especially if you are looking to challenge yourself and elevate your own life. We are wired to look for comfort but sometimes the tough choices put us in a position of discomfort no matter which you choose. Keep in mind that avoiding tough choices is never going to benefit you - but rather leave you unfulfilled and pining for more, despite the ease of being unchallenged. LESSONS: Tough choices will exist and sometimes there is no "good" choice. Tap into your value system to help you make a choice that is in alignment with what matters to you. Remember, no matter the choice - if you are open to it - there will be wisdom gained. Trust in yourself - if you focus on values and are open to learning - you will win. 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 © 2019 Spartan

Are digital devices, coworkers or social media distracting you? What does it take to channel you action into traction? Nir Eyal works at the intersection of psychology, technology and business teaching you how to avoid triggers and make pacts with yourself to actuate your intentions. Don't blame phones social media or your corporate or personal culture. Learn how to build beneficial habits and stop getting distracted from the life you want. LESSONS Master internal triggers Make time for traction not distraction Hack back external triggers Make pacts: effort, price & identity Acknowledge the dizziness of freedom Spend time according to your values Learn tactics to cope with discomfort Plan ahead with intent: create a time box calendar Values define you Take time to reflect not react Address the three life domains LINKS NirAndFar.com/Indistractable The schedule maker tool I mentioned is here: https://nirandfar.com/schedule-maker/ Distraction guide here: https://www.nirandfar.com/distractions/ Habits vs routines article here: https://www.nirandfar.com/habits/ TIME STAMPS 1:15 Interview begins with distraction vs traction 3:00 Pre-commitments & "dizziness of freedom" 4:45 External vs. internal triggers 6:00 Time management is pain management 7:45 Spend time according to your values 9:30 Tactics based on peer reviewed studies 10:30 Reacting verse reflection 11:00 Myth of multitasking vs. multi-channeling vs. task switching 13:30 The three life domains 16:00 Common source of distraction is other people 18:00 Reducing prescription mistakes 20:00 The pacts: keeping distraction out & yourself "in" 27:45 Being busy & getting it done 28:15 Building an in-distractible workplace: expectations vs. control 30:00 Psychological conditions of not being distracted 33:00 What's the cost of screen time? The answer is "It Depends" 35:00 Kids, competency & autonomy 39:30 Joe & guest Kressa of Shower Toga discuss what they learned in how not to get distracted 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, Tim Nye & Guest Host Kressa Peterson. Co-hosts Sefra Alexandra and "Dr." Johnny Waite are off seeking adventures and stories of resilience this week. Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Ashley grew up playing sports and competed at the highest levels in track and cross country during college. She's been on several podiums in the last couple of years, and consistently finishes in the top 10 against the top competition. Today she joins Matt B Davis on Spartan Up to discuss training, nutrition and more. LESSONS: • Learning to embrace what you don't want to train. • What her workout routine consists of. • There's always something to improve upon. • Fueling early and often during longer races. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW US: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/ Ashley Heller on Instagram https://www.instagram.com/ashmillost22/ CREDITS: Host: Matt B Davis (@mattbdavis) Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Editing: Marion Abrams © 2019 Spartan

Many people equate being alone with loneliness. But they are not one and the same. We can be alone - with our self and by our self - and still feel very connected to others around us and our support system. We need to practice being alone more so that we can learn how to be with our own thoughts and feelings. Too often we are looking to others to fill up the white space when we could be getting more in touch with our own sense of self and practice gaining greater self-awareness. LESSONS: Being alone is not synonymous with being lonely. In order to get to know yourself better, you may want to spend time doing things alone so that you can tune into how you are feeling and what you are thinking. Being alone is not a measure of your worth and value. You are worthy and valuable regardless of who is in your presence. Learning how to tolerate your own thoughts and feelings is a lost art, as we are constantly busy on our phone or distracted by various notifications. Learn solitude and you'll inevitably feel more connected to yourself. 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 © 2019 Spartan

When we think of strength and power, how often do we include the magnetic and influential force of positivity? Pete Cohen has a long and successful track record of turning around some of the best known sports teams and business with his positive, motivational coaching style. In life it's important to look for mentors, role models and leaders- but, at some point we need to become our own. Never stop pushing and #DoTheWork ! LESSON Life's purpose is to grow Become a warrior of your own life Get out of your comfort zone everyday Eat less Democratize education A leader is someone people WANT to follow Begin with the end in mind Without nature there is nothing Take the lead in your own life & push through LINKS https://petecohen.com TIME STAMPS 0:00 Col Nye & Joe introduce this interview : separating winners from losers 1:45 Interview begins on the Spartan Farm 3:00 Inviting a million people to Vermont 4:00 The Burning Couch annual event :) 6:00 Being consumed by information 8:00 Taking things to another level with Spartan education 10:00 Finding leaders & becoming a leader 12:00 How can I help? & Doing the work… 15:00 Focusing on legacy? 15:55 Burpee Break 16:00 Interview continues 17:00 Living with the seasons 19:00 Flying with the kettlebell, learning roles & leopard print dresses 21:00 How to take the lead in your life 22:40 Getting the best out of people & being an energy giver 24:00 Pushing through & fighting for your life 25:00 The Colonel & Joe discuss what they learned from Pete 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, Tim Nye, Guest Hosts Josh Crosby & Lonnie Mayne. Co-hosts Sefra Alexandra and "Dr." Johnny Waite are off seeking adventures and stories of resilience this week. Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Lindsay Webster has won more obstacle racing titles than anyone. She is beating everyone in the field, and usually by several minutes. We talk about her skiing and mountain bike racing background, what she loses sleep over, and how she stays on top year in and year out. LESSONS: Staying consistent year in and year out. What she's improved the most in recent years. How she balances run and obstacle training. What's in her homemade gym. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW US: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/ Lindsay Webster on Instagram :https://www.instagram.com/lindsaydawnwebster/ CREDITS: Host: Matt B Davis (@mattbdavis) Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Editing: Marion Abrams © 2019 Spartan

Feeling insecure, struggling with self-esteem, and being unsure of whether you're good enough are all common issues that can arise in your lifetime. It doesn't make you broken, it just makes you human. But working hard to cut off the parts of yourself that you don't like isn't the best way to go about building up your self-esteem and certainly flies in the face of self-acceptance. Embracing those elements of yourself that you wish were different is a more effective tactic and, in the end, leaves you feeling more confident and whole. LESSONS: Wanting to avoid, ignore, or push away altogether the parts of yourself that you don't like is a common, though ineffective tactic. Try to embrace and accept the parts of yourself that you don't like, rather than push them away. Use a mantra to help yourself embrace who you are. Integrate positive affirmations into your routine and begin to acknowledge how these parts of yourself actually make you unique and special. 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 © 2019 Spartan

When you sit at home in the evening and watch horrific recountings of violence happening around the world, have you thought about who is doing the reporting? One must remember the brave souls risking their lives to shed light on these realities, in an effort to bring global awareness and balanced reporting to these issues. Lara Logan, an Emmy award winning television and radio journalist / war correspondent, has had a career that has brought her to the front lines of numerous civil wars in Africa, coup's, Afghanistan, living in the Red Zone during the Iraq War and the uprisings in Egypt to name just a few. She has endured unspeakable assaults and witnessed deaths and destruction on many continents. Through all of these events she exudes the utmost resilience and teaches us to hold true to our principles, that everything has a price and that no one can take away the freedom that lives within you. Warning The interview in this episode includes the recounting of violent events and may not be suitable for all audiences. LESSONS Principles mean nothing if their just slogans Be consistent Kindness and respect are paramount Listen to what people say - inhale information Don't take no for an answer When you are knocked down- get back up Everything has a price Stay true to yourself No one can give or take away your freedom - it's within you LINKS TIME STAMPS 0:00 Joe, Colonel Nye & guest host Josh Cosby introduce this episode 1:11 Interview begins with Lara Logan & Lonnie Mayne 2:00 Knowing what you believe in- growing up during apartehied in South Africa 4:00 Consistency as an imperative quality 5:00 Life is for the living 7:00 Parenting pointers and family sacrifices for believing in the mission 9:45 A different notion of balance 10:30 Inhaling information and learning as much as you can all the time 12:00 Her first assignment 15:00 Going to war as a reporter for the first time 16:45 Tales from the front lines 18:35 Don't take no for an answer & always get back up 19:12 Break 19:57 Interview continues with horrifying events in Egypt 22:00 Imprisoned in Egypt 24:00 Attacked and sexually assaulted by a mob 26:30 Fighting for dignity or die fighting 30:00 The hope of possible survival 33:00 Unimaginable horrors 34:15 Dealing with news of cancer 37:00 Deciding "how much" " you give your abusers each day 38:00 Staying true to yourself 39:45 Joe, The Colonel and guest Josh discuss this remarkable 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, Tim Nye, Guest Hosts Josh Crosby & Lonnie Mayne. Co-hosts Sefra Alexandra and "Dr. Johnny Waite are off seeking adventures and stories of resilience this week. Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Alyssa burst onto the OCR scene by winning her home race in Seattle, WA in the fall of 2015. Since then she has seen 40 plus podiums, including 3rd best in the world at the Spartan Tahoe World Championship in 2017. On today's episode she talks with Matt B Davis about coming back from injuries and switching up her training and coaching to become a better athlete. LESSONS: Coming back from injury. How manual labor can prepare you for OCR. High intensity workouts that work for her. Focusing on "Quality Running". Choosing the coach that's right with you. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW US: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/ Alyssa Hawley on Instagram : https://www.instagram.com/alyssahawley14/ CREDITS: Host: Matt B Davis (@mattbdavis) Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Editing: Marion Abrams © 2019 Spartan

Having hard conversations are part of life. Not the part that we always enjoy or look forward to but essential and unavoidable nonetheless. Because of the discomfort associated with hard conversations, we like to avoid them or engage in unhelpful practices that actually don't serve communication or intent. Learning how to have a difficult conversation is something that many of us have to do if we want to elevate our relationships and move towards that which makes us more resilient. LESSONS: Having hard conversations is part of being human, especially if you are looking to build distress tolerance skills and effective communication styles. Remember the following when you go into a difficult conversation: Ask yourself what your intention is behind the conversation. Remind yourself that difficult conversations often help relationships, not harm them. Breathe and be calm. 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 © 2019 Spartan

Mixed Martial Artist and UFC Champion Keith Jardine, known as the Dean of Mean talks about his relentless spirit in fighting his way to infamy in and out of the ring. Famous for some legendary takedowns, a reality tv show and now a successful paleo business venture- learn what it takes to be a heavyweight in business and battle. LESSONS Find your purpose Be relentless in achieving your goals Know when to pivot LINKS https://cavemancoffeeco.com/ TIME STAMPS 0:00 Intro with Joe, the Colonel & Guest Host World Champion rower Josh Crosby 2:40 Interview begins drinking Caveman coffee & the "Dean of Mean" 4:25 Growing up playing football & wrestling in Oregon / California 6:25 The strange man nobody wanted to mess with 7:30 Training for sports as a way of life 9:00 Outlets for testosterone & proving yourself nonverbally 10:00 showing up "unattached" to world class wrestling tournaments 11:00 Starting MMA training & the drive to be a boxer 14:00 The joy of the fight 14:15 Burpee Break 15:35 Fighting internationally 18:30 Overcoming the struggle 20:45 Reality T.V. & the UFC 23:00 Training regiment 24:30 Getting in control of food 27:00 Col Nye, Joe & Josh discuss lessons learned 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, Tim Nye & Guest Host Josh Crosby Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

We don't always have the time to do a deep dive to uncover what might be impacting us negatively. Nevertheless, we need to pay attention to the things that are bothering us so that we can understand the way that we operate more intimately. It doesn't take a whole lot of time to ask yourself a few easy questions that might pinpoint what needs your attention and remediation. Tuning into your hunger level, angry feelings, lonely experience, and whether or not you are tired can easily check off a few regular triggers. LESSONS: If you don't have time for a deep dive to discover what's bothering you, ask yourself these easy four questions to help uncover the answer: a. Are you hungry? b. Are you angry? c. Are you lonely? d. Are you tired? If you answer yes to any of those questions, see what you can do to address your needs and get yourself back on track. 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 © 2019 Spartan

He's not the first to tell Spartan founder, Joe De Sena, he made it to the pro level of soccer, or that an injury changed his trajectory and set him on a new path. Like many there were successes and failures along the way, challenges to overcome and great rewards. But Andy Ramage is not here to talk about that. He's with us to talk about the discovery he made that changed EVERY aspect of his life for the better. It sounds like a late-night TV ad, but it's true. There's one simple change you can make in your life that will make you happier, more successful, healthier and improve your relationships - and Andy is on a mission to teach you about it. LESSONS One lesson. There's an easy way to improve your life. LINKS O.N.Y.B. https://youtu.be/NKSzxY8SFVw Interview with O.N.Y.B.Ruari Fairbairns VIDEO https://youtu.be/Ckwgpxiqswo AUDIO https://podcasts.apple.com/fi/podcast/177-one-thing-to-10x-everything-ruari-fairbairns/id952870930?i=1000399421715 Interview with Chris Herren VIDEO https://youtu.be/P7JK21-15zs AUDIO https://podcasts.apple.com/ca/podcast/238-chris-herren-the-truth-about-addiction-interview/id952870930?i=1000431598065 Are you a podcaster with a message of resilience - mental or physical? If you talk about nutrition, fitness, self improvement, leadership, wellness, running or OCR join us on our mission to rip 100 million people of the couch and give them the tools to keep going at Spartan World Media Fest brought to you by ATP Science! https://www.spartan.com/en/2019-tahoe-spartan-podfest TIME STAMPS 00:00 Joe De Sena introduces the interview & the secret pill 01:14 Joe De Sena interview Andy Ramage 01:50 Andy's Roots 02:25 Andy's journey to Pro Soccer 03:35 Joe teaches Andy the Fist Bump 03:50 The Injury that Changed his Path 06:45 Travelling the World - What he loves about Ireland 07:15 How do you define excessive drinking? 08:10 Travel to Australia 09:00 Becoming a Broker 10:45 Success vs Happiness 11:20 Starting a New Business with a Unique Advantage 13:00 The How to Be Your Absolute Best 14:40 BREAK - Hear about Spartan World Media Fest, and event for podcasters and content creators who share our mission of resilience for mind and body. 15:05 Health Issues in the Face of "Success" 17:15 How Andy Reversed his Health Issues 18:40 Starting ONYB 22:50 The Social Pressure 24:20 Kryptonite 24:50 Seeing Behind the Matrix 27:25 We miss you Sefra, Johnny and COl Nye. 27:35 Joe De Sena wraps up: are you sleepwalking through life? 28:05 Give Credit to those that make Healthy Choices 28:15 Check out the interview with NBA player Chris Herren about addiction and recovery 28:54 The Rewards 29:30 Another way to Overcome Fear 29:40 Tell us what you think on Instagram at @SPartanUpPodcast 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, Sefra Alexandra, Johnny Waite & guest Dr. Lara Pence Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Everyone has a valuable contribution to make and everyone gets stuck. It's part of what makes us human. Sometimes what works for one person doesn't work for everyone. Which is why we've brought the Spartan Up podcast family together to ask what works for them when they feel stuck, Sefra the Seedhuntress, retired Col. Tim Nye and "Dr" Johnny Waite. Each answer is unique - a testament to each of us having our own unique journeys. The key here is to try each tactic out and see which one works for you. From remember the power of family, grounding yourself in the bite of ice cold water, or waking up each day with an intention - there's lots to choose from to move you from feeling stuck to free. LESSONS: We can all benefit from hearing how others cope when they feel stuck. Try the following practices to get you on track: Reconnect with family and use the power of your tribe to get you grounded. Immerse yourself in a cold bath to reinvigorate the senses and get you grounded. Set an intention in the morning, taking into consideration how you want the day to go and let YOU be the driver of how the day starts. Use a mantra to facilitate momentum. Check in with your values to ensure that you are in alignment with what matters to you. 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 © 2019 Spartan

This week Joe sits down with Jim Gregory a former Green Beret & Olympian (with an asterisk.) Jim didn't always reach the ultimate goals he set for himself, but he always persisted with confidence and a positive attitude. The result is a life of incredible accomplishment. How can you grow from disappointment? What can you learn from failure? Does tough training in youth give you the foundation to withstand these trials? All these are questions Joe and Jim discuss. Learn what the asterisk next to Olympian means and the secret to a life without regrets. LESSONS Make pain your friend Find opportunities for growth in disappointment Take chances & throw yourself out there! Get uncomfortable Push as hard as you can Don't give up LINKS https://f3nation.com This episode of Spartan Up is brought to you by Duke Cannon. Visit Dukecannon.com right now to get 15% off your first order with the promo code SPARTAN. Free shipping on orders over $35 TIME STAMPS 0:00 Joe, Sefra, Johnny and guest Host Dr. L introduce interview 1:30 DukeCannon.com Sponsor Break 2:00 Interview with Jim Gregory at Westpoint 3:15 Becoming a friend to pain 4:30 Joining the Army 5:45 Inspired by Apache helicopters after Desert Storm 7:15 Entering Ranger School 9:15 The Pentathlon team 12:00 Recycling Ranger School … twice 14:10 DukeCannon.com Sponsor Break 16:00 Entering World Class Athlete Program 18:20 Wins National Championship for modern Pentathlon 19:45 Ranked tenth in the World 21:00 Shaking off disappointment 23:00 Training during 9/11 25:00 Taking chances & putting yourself out there 26:00 Pushing as hard as you can 27:30 Never giving up & taking life as it comes 28:45 F3: Fitness, Fellowship & Faith 31:05 Joe, Sefra, Johnny & guest host Dr. L discuss what they learned from Jim 35:40 DukeCannon.com Sponsor 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, Sefra Alexandra, Johnny Waite & guest Dr. Lara Pence Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Ryan Atkins is the current Spartan Race Ultra World Champion and the winningest obstacle racer of all time. Ryan talks to Matt B Davis about a winning mindset, how he approaches his weaknesses, and how he mixes his training up to keep it fun and enjoyable. LESSONS: • Adding fun training like mountain biking or stand up paddleboarding. • What he eats. • Making workouts can be intense AND fun. • Getting better at running uphill has improved his performance. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW US: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/ Scott Jurek on Instagram: https://www.instagram.com/scottjurek/ CREDITS: Host: Matt B Davis (@mattbdavis) Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Editing: Marion Abrams © 2019 Spartan

Stress is a part of life. It's nearly impossible to avoid. So the goal shouldn't always be reducing the stress in your life but instead integrating ways to manage your stress and lower the intensity. Some of us are better and managing stress than others but the good news is that all stress management skills can be practiced and learned. First and foremost, we need to consider what we are putting into our body and the attention that we are giving our mental faculties. We must nourish our bodies the right way and treat our whole being with a level of respect and care. LESSONS: We all experience stress. So sometimes the best goal is stress management not stress reduction. To manage stress you must take inventory on what you are putting into your body food wise and whether or not you are fueling appropriately. Practice your stress management skills regularly for the best crystallization. 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 © 2019 Spartan

If you could be any superhero who would you be? Todd Herman is a mental performance coach that utilizes the strategies inherent with embodying an alter ego to be successful as an athlete on the field or as an executive in the boardroom. Find out what role identity, clothing and mental preparedness can play in your success. Imagination is a powerful tool that can be practiced and honed to overcome perceived limitations and obstacles you never thought that "you" could overcome. LESSONS Mastering the self is our greatest challenge Preparation, routine, planning, relaxation & breathing skills are keys to success Seek mentors & apprenticeships Move forward & level up Alter Ego means a trusted friend or ally Utilize your imagination to reach your goals Act with intention LINKS More about SpartanX https://www.youtube.com/watch?v=PhvIba0mXsE More about Todd Herman www.toddherman.me/live2019 Todd on Facebook facebook.com/toddhermanconnect Todd on Instagram instagram.com/todd_herman Special Ops Survivors https://www.youtube.com/watch?v=PhvIba0mXsE TIME STAMPS 0:00 Spartan Up panel with guest Lonnie Mayne discusses SpartanX 1:30 Interview begins with Todd Herma & Joe De Sena 2:30 Coaches role in pushing you to your personal best 3:45 Mastering the self 4:45 Childhood trauma and its effects on his life 5:45 Mental game strategies and alter egos 7:15 Preparation, routine and planning 8:15 Mentorship & apprenticeship 10:00 Getting into flow state & a cold call 11:45 SPECIALOPSSURVIVORS.ORG break 13:30 Interview continues 14:20 Moving forward & leveling up 16:00 creating a "shield" around the athlete before a game 18:00 quickly shifting mental paradigms 19:00 Utilizing "Alter Egos'" 21:00 The power of imagination 23:00 Finding superhero qualities that inspire you 25:50 In-clothed cognition 31:00 What attributes do you take with you in competition? 32:45 The panel Sefra Alexandra, Col. Nye, Johnny Waite & guest Lonnie Mayne discusses how to integrate alter egos into your practice 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, Sefra Alexandra, Col. Nye, Johnny Waite & guest Lonnie Mayne Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

This week Joe De Sena fills in for Zach Even-Esh and talks about commitment. Who do you quit? How can you game your own mind and emotions to stay on track and achieve your goals? Zach will be back soon with more of the great SPartan WAY episodes you love. 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/spartanuppo... 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 © 2019 Spartan

We make thousands of choices in just one day. What we wear, choose to eat, and decide to do are just a tiny few. Micro-decisions are made constantly and it's important to understand one of the phenomena that informs our choices. Something called confirmation bias is often behind many of our decisions and also behind the way that we develop a view of ourself. Confirmation bias occurs when we pay attention to and focus on information that confirms a pre-existing belief, value, or assumption. For example, let's say you don't think you're very smart. Because of confirmation bias, you will naturally, though sometimes without awareness, look for information that confirms this belief. So you may pay attention to that one critique that you got on a project review instead of the fifty positive statements that came your way. It's important to understand confirmation bias and bring into awareness how this may be impacting your beliefs and subsequent choices. LESSONS: Understanding why certain beliefs are held and decisions are made is an important step in getting to know yourself better. Confirmation bias occurs when you pay attention to information that confirms pre-existing beliefs or assumptions. Pay attention to what information you focus on and what beliefs you may be looking to confirm or validate. 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 © 2019 Spartan

Considered one of the world's top sales trainers & real estate investors, Grant is playing in the big leagues. Joe walks with his kettlebell to his castle in the middle of London to talk about life and business with a guy who has made it his business to 10X yours. Hear Grand and Joe compare origin stories and at the end Joe's behind the scenes take on his time in the "Cardone Zone." LESSONS Make yourself invaluable When you meet someone, figure out how you can help them Take potential clients & do something challenging with them Happiness is wanting what you already have Let's change the world together LINKS https://grantcardone.com/podcast/ This episode of Spartan Up is brought to you by Shady Rays Polarized shades you can afford to lose or break - because they'll replace them for free. Go to www.Shadyrays.com and use code SPARTAN for 50% off 2 or more pairs. TIME STAMPS 0:00 Joe De Sena introduces interview with Grant Cardone of the Cardone Zone 1:00 Shadyrays.com intro "Built for Adventure" 1:25 Interview begins in the Cardone Castle outside London 4:00 getting "graded" in your marriage 5:25 the theme of disappointment 6:30 growing up around women 7:45 searching for male mentors 9:30 learning the real estate business 11:00 Joe's fathers real estate endeavors & downfall 14:00 Shadyrays.com break "Built for Adventure" 15:05 Lessons from Joe's pool cleaning days 18:00 making yourself invaluable 19:30 How Joe gets into Cornell 23:00 Joe's introduction to Wall Street 25:45 Joe starts his own firm and "makes it," but feels like sh*t 27:00 Joe starts racing & buys his farm in Vermont 29:30 getting close to quitting 32:00 persevering even when people doubt you 34:30 The world of investing 36:00 Homeschooling kids & living around the world 41:00 changing lives 42:15 Joe De Sena reflects on interview & gives his take aways 46:00 Shadyrays.com close "Built for Adventure" SUBSCRIBE: YouTube: http://bit.ly/SpartanUpYT Apple Podcasts: http://bit.ly/SpartanUpShow Spotify https://spoti.fi/2UOLnQx 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. Host: Joe De Sena and co-hosts Sefra Alexandra, Col. Tim Nye, Johnny Waite Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

When life gets busy and tough, we can sometimes focus on what we don't have. Instead, we need to be grateful for everything we have, including the "obstacles" which are opportunities in hiding. Start writing down what you are grateful for in a gratitude journal. Start your day with a gratitude journal. Tony Robbins inspired me to do this around 2001. LESSONS: Write down 3 things you are grateful for, including the most simple things such as seeing the sun or the moon. Be grateful for everything, including the challenges that you've been stressing over. Make your gratitude journal part of your core morning ritual. Write in your journal every day, 7 days a week. It only takes 2 minutes MAX! 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 © 2019 Spartan

Let's face it. We all experience being overwhelmed. It is a common human experience. But the thing is, there are ways to manage being overwhelmed if you turn your awareness inwards. First, think about how you can use the work of the breath to calm yourself down. Try using the box method. Next, set your priorities. Think about what requires your attention next and where would your energy would best be utilized. And lastly, try and plan for what comes next. These tools can help ground you and create space for you to manage the feeling and the experience. LESSONS: Being overwhelmed is part of the human experience so don't beat yourself up when you feel it. Try these strategies to overcome feelings of being overwhelmed: Remember your breath. Set your priorities. Make a plan. 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 © 2019 Spartan

Born in the fields of Ireland, Mo was a guide, teammate and mentor when Joe began adventure racing 20+ years ago. Her ethos are deeply steeped in the foundation and inspiration for Joe to build Spartan Race. Have you heard him say "if your not cold, your wearing too much. If you're tired, your sleeping too much. If you're not hungry, your eating too much."? That and other great lines like " Quit moanin & get goin!" originated with Mo. This is a great conversation, where we learn were many of Joe's battle cries of grit hail from! LESSONS Visualize the things you want to happen Have a point in the distance to go towards Quit your moanin & get goin! Learn & practice patience Try things - don't get stuck! Use fear as fuel Be cold, tired & hungry Soak up life - don't wait for another Help those around you LINKS This episode of Spartan Up is brought to you by Shady Rays Polarized shades you can afford to lose or break - because they'll replace them for free. Go to www.Shadyrays.com and use code SPARTAN for 50% off 2 or more pairs. TIME STAMPS 0:00 Joe De Sena introduces Maureen's interview 0:55 Shadyrays.com intro "Built for Adventure" 1:20 The women who inspired Spartan Race's foundation 2:30 Growing up rugged in Ireland 4:00 Mountain biking to work and starting adventure racing 5:00 Don't tell me not to do it- cause I'll do it! 6:00 Joe's adventure race "babysitters" 7:00 learning terrain of the World & every aspect of yourself 8:45 Joe visualizing the farm before it existed 9:45 Working with foster kids- surviving & adapting 12:00 Quit your moanin & get goin! 13:30 Shadyrays.com break "Built for Adventure" 15:00 Children are our future- dealing with "broken" children 17:00 Can you push kids too hard? 19:30 Joe's Wall Street buddies joining races 21:00 Fear of entering the art world 22:50 Soaking up life 24:05 Joe reminisces about racing with Mau, that quitting is forever & being wired differently SUBSCRIBE: YouTube: http://bit.ly/SpartanUpYT Apple Podcasts: http://bit.ly/SpartanUpShow Spotify https://spoti.fi/2UOLnQx 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. Host: Joe De Sena Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Glutathione is not a word that trips off the tongue, but it's very much worth remembering. It's a substance that combats the problems related to oxidative stress. Let's learn more about it. First, let's describe oxidative stress in a little more detail. This happens when substances called "free radicals" and "oxidants" start to grow in number in our bodies. We need some of these radicals because they can act as "signaling" molecules that trigger important processes (like the heart pumping more blood during stressful moments). But if you have too many free radicals, this results in an unhealthy imbalance leading to cell damage. "Free radicals" might be understood as roaming individual atoms of oxygen that are desperately looking to pair up with other atoms (because atoms like to exist in pairs). This means that they're pretty indiscriminate about where they pair up (sort of like a person who is "on the rebound"), which results in a variety of bad outcomes when this "outsider" settles down with some random cell in the body. That settling causes damage to individual cells, eventually causing cell membranes to break and altering what a cell normally allows to enter and exit its boundaries. One way to understand glutathione's benefits is that it helps to repair or counteract the breakage and unraveling of cells that free radicals and oxidants tend to cause. For instance, glutathione repairs the "caps" (known as telomeres) that are found at the end of chromosomes. If that cap is broken, DNA can unravel! And there are many other ways it keeps cells healthy – from fighting nerve damage caused by Lyme disease to repairing cell damage that happens during chemotherapy. Its broad usefulness in the repairing of damage caused by free radicals explains why it's also referred to as the "master" antioxidant. One thing to know about this substance is that it's hard to maintain healthy levels of glutathione through supplements. It's mainly produced in the body. Unfortunately, with aging comes a reduction of the production of glutathione. When people reach 40, they produce around 30 % less glutathione. By age 65, that reduction can reach 50 %! You can help whatever levels of glutathione are in your body by what you're eating. Eliminating sugar, grains and processed foods from your diet is a great way to lessen oxidative stress. And you can find ways to raise the levels of glutathione. Both aerobic training and weight training – individually and in combination – have been found to increase the body's production of glutathione. So remember: keep your free radicals under control by reducing oxidants in your diet and by using exercise to keep the amount of glutathione in your body as high as possible. The positive impact on processes that contribute to aging and chronic diseases could be impressive! KEY TERMS & IDEAS Glutathione is a substance primarily produced in the body that helps to ward off the effects and potency of free radicals and oxidation in our body's cells. It's effectiveness across a broad spectrum of body processes that can be affected by free radicals has made it known as the "master" antioxidant. Oxidative Stress: "Oxidative stress is an imbalance of free radicals and antioxidants in the body, which can lead to cell and tissue damage. Oxidative stress occurs naturally and plays a role in the aging process." (Medical News Today) Free radicals: Free radicals might be understood as roaming individual atoms of oxygen that are desperately looking to pair up with other atoms (because atoms like to exist in pairs). LINKS & RESOURCES: Jamie Eske, "How does oxidative stress affect the body," Medical News Today, April 2, 2019, https://www.medicalnewstoday.com/articles/324863.php, accessed April 2019. Nicole Galan, "What are the benefits of glutathione?" Medical News Today, December 10, 2018, https://www.medicalnewstoday.com/articles/323936.php, accessed April 2019. "Free radicals may be good for you," ScienceDaily, March 1, 2011, https://www.sciencedaily.com/releases/2011/02/110228090404.htm, accessed April 2019. Terry Lemerond, "Fighting free radicals with glutathione," Chiropractic Economics, June 2, 2016, https://www.chiroeco.com/glutathione-benefits/, accessed April 2019. Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ 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/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

The first 2 minutes of something new is often uncomfortable, perhaps scary! Waking up earlier than normal = uncomfortable. But it's just those first 2 minutes you gotta get through! LESSONS: Comfort is the enemy The discomfort goes away after only a few minutes Remind yourself that you CAN build momentum that works in your favor. Make an internal deal with yourself to just do 1 thing moving forward. Remember, doing 1 thing is 100% more than zero! 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 © 2019 Spartan

We all blame. Your spouse gets an earful when you forgot your kids lunchbox, the customer service agent becomes the punching bag when you accidentally deleted your photos from your iPhone, or your supervisee gets a talking to when you forgot to check your schedule. Blaming is never really a useful tactic but we do it because we struggle with difficult feelings. So we offload them. Feelings of disappointment, especially in yourself, can spawn lots of blaming because we struggle to tolerate that feeling. Reminding yourself that even painful feelings can be tolerated and worked through can help you move away from blaming behaviors. LESSONS: Understand and remind yourself that blaming is one tactic that we use to offload difficult and painful feelings. Build up some distress tolerance around those feelings by sitting when them, breathing, and using positive affirmations. 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 © 2019 Spartan

The Death Race. Its name alone can be enough to undermine your confidence. An old friend of the podcast, Don Devany has taken the nickname of the Death Race "Taskmaster." A decade long veteran of the infamous Death Race, he has inspired legions while they perspired to heroic feats of greatness. Joe De Sena sat down to talk with Don days after he cycled cross country east to west & back again! 9145.5 miles of riding to raise funds for DECA Journey for the One Step Ahead Foundation for kids with mobility issues. What is it that makes one athlete complete the Death Race and another fail? Did those lessons influence Don in his cross country journey? He shares lessons learned from not quitting and falling into the proverbial ditch. Is there a secret to success? Is it "burning the boats"?. To Joe Don is a "testament to what resilience is all about and understands what makes people tick & what makes them break!" There are some people that are simply from another era. Don oozes from every pore the archetype of a medieval knight / renaissance henchman with the mind of a grand philosopher. As Don is famous for saying: GET IT DONE! LESSONS Feed the engine Food / shelter/ water is what truly matters Maintain your "machine" Reduce your options- don't have a plan B Burn the obstacles in your mind before you begin Reframe your points of reference Don't go into challenges with preconceived notions Pedal On! LINKS https://onestepaheadfoundation.wordpress.com/2019/02/04/deca-journey/ The Death Race https://life.spartan.com/post/worlds-toughest-race This episode of Spartan Up is brought to you by Shady Rays Polarized shades you can afford to lose or break - because they'll replace them for free. Go to www.Shadyrays.com and use code SPARTAN for 50% off 2 or more pairs. TIME STAMPS 0:00 Joe De Sena introducing the one and only Don Devany 0:57 Shadyrays.com intro "Built for Adventure" 1:20 Interview begins as Death Race is about to start 3:25 "Feeding the engine" to be on the bike 12+ hours a day 4:30 A thousand reasons to fall in the "ditch" 6:15 Being grateful and appreciative for "anything more" 7:15 The bottom of Maslow's pyramid 8:25 Biking across America… both ways! "tasting & drifting the Country" 10:15 An I-Beam in the icy river- just move forward! 13:00 Masonry and getting it DONe. 14:30 Teaching kids to earn their dollars & "learn life" 15:47 Shadyrays.com break "Built for Adventure" 17:08 Interview continues with "maintaining your machine" 18:05 Lessons from a decade as a Taskmaster 20:00 Challenges to overcome on the road 22:00 Perspective and frame of reference of the struggle 27:00 Taking away the option of a Plan B 28:50 Survive the here & now: "pedal on 29:30 Joe De Sena reflects on the interview with Don the Taskmaster 33:55 Shadyrays.com close "Built for Adventure" - special offer for Spartans! SUBSCRIBE: YouTube: http://bit.ly/SpartanUpYT Apple Podcasts: http://bit.ly/SpartanUpShow Spotify https://spoti.fi/2UOLnQx 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. Host: Joe De Sena Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Like magnesium, zinc is a mineral that's present in many of the body's functions. We talked about Magnesium in another episode and if you remember it's important because it's involved in many different ways in your body's cellular activity. Well zinc is another much needed mineral and let's talk about why! EPISODE SCRIPT Zinc might not be as ubiquitous as magnesium, but it's still very important to pay attention to in your diet. Why? Because the body lacks a specialized zinc storage system! Zinc has a lot of benefits, but three in particular can have a big impact on your daily health. First, zinc supports your immune system. While you only need a little zinc to have your immune system work well, a deficiency could have dire consequences. That's because zinc is the ingredient necessary to activate T-cells, which are important for two reasons: 1) T-cells attack infected and cancerous cells and 2) they help to control and regulate immune responses. A measure of how important T-cells are for the immune system is that some of the worst aspects of HIV result from the virus's attack on T-cells. Second, zinc has an impact in the process of healing wounds. Specifically, it's important because of the way it interacts with collagen. Collagen is a protein that maintains the structure in skin and other kinds of connective tissue. Zinc, in turn, helps in the production and remodeling of collagen, which is a key property that boosts tissue growth in and around a "wound bed," thus promoting healing. Third, zinc has great properties that can help you with the common cold. Many people find that zinc lozenges can help cut down on the severity and duration of a cold. One study found this zinc remedy could cut down on the length of a cold by 40 percent! The theory is that zinc helps to reduce inflammation in and around the mouth and throat, where much of the cold virus resides. So, now that you know that you need zinc, where can you find it? Oysters are a great source, so if you're at happy hour, have a few to make up for that beer! Red meat, lobster and poultry are also good sources. For vegetarians, beans, nuts, dairy products and especially whole grains help with zinc intake. Since zinc isn't stored in the body, people who are prone to zinc deficiencies either have trouble absorbing it, take in too little, or use up too much. In the first case you'll find people with digestive disorders or diseases associated with metabolism, like liver disease. In the second case, vegetarians who aren't eating oysters and red meat could become zinc deficient without some compensating strategies. Women who are pregnant or breastfeeding use a lot of zinc for their baby's needs and may also run low. Remember, because your body can't store this important mineral, don't take it for granted. Think zinc. Key Terms and Ideas: The only source of zinc comes from what we eat (either from food or supplements) because the body lacks a specialized zinc storage system. T-cells are a "type of white blood cell that is of key importance to the immune system and is at the core of adaptive immunity, the system that tailors the body's immune response to specific pathogens. The T cells are like soldiers who search out and destroy the targeted invaders." (MedicineNet) Collagen is a protein that maintains the structure in skin and other kinds of connective tissue. LINKS & RESOURCES: Cathy Thomas Hess, "Monitoring laboratory values: zinc, copper, vitamin C, vitamin A, and vitamin E," Advances in skin & wound care 22.5 (2009): 240, https://journals.lww.com/aswcjournal/Citation/2009/05000/Monitoring_Laboratory_Values__Zinc,_Copper,.12.aspx, accessed April 2019. Joseph Nordqvist, "What are the health benefits of Zinc?" Medical News Today, December 5, 2017, https://www.medicalnewstoday.com/articles/263176.php, accessed April 2019. William S. Shiel, "Medical Definition of T Cell," MedicineNet, https://www.medicinenet.com/script/main/art.asp?articlekey=11300, accessed April 2019. "Zinc: Fact Sheet for Health Professionals," National Institutes of Health: Office of Dietary Supplements, March 13, 2019, https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/, accessed April 2019. Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ 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/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

We're afraid to tell others what they need to do. We're afraid to tell others to step up and stop being lazy, stop being a clock puncher, stop being average! LESSONS: There is nothing wrong with telling others that the standard of excellence is NOT being met by them. Tell them to step it up and tell them how to do it! Challenging others might be scary at first, but you will be helping the individual and yourself by expressing why you are demanding excellence. You have achieved more in your life by pushing yourself. Perhaps a Coach or mentor pushed you as well. Someone is waiting for you to push them! 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 © 2019 Spartan

Yes! There actually is a right way to plan! Whether you are planning to run errands, planning to change your relationship with food, or planning to start a new workout routine, knowing what works and what doesn't can help. A phenomenon called the planning fallacy can get us into trouble when it comes to planning because here we tend to overestimate our abilities because we assume perfect conditions and ignore past data. When we assume perfect conditions, we disregard all of the things that could make the road more rocky and the path more of a struggle. And when we ignore past data, we take the approach of this being the 'first time' and leave all of the great wisdom from past failures in the past. How do you get around this? First, assume imperfect conditions. Assume struggles and mud will slow you down and plan for it! And next, take wisdom that you've gained from the past in regards to what you're planning for and use it in the present. LESSONS: Understand the planning fallacy: the tendency to overestimate your abilities because you assume perfect conditions on your route and you ignore data from the past. When you start out, consider what struggles and roadblocks you might encounter and plan accordingly. Bring with you data from the past in terms of what's worked and wasn't hasn't, and use it in the present. 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 © 2019 Spartan

What do cage fighting and gluten free waffles have in common? Vince Nance. Vince and Joe De Sena cook up a great interview that discusses operational leadership, the rigors and rewards of Brasilian Jiu Jitsu and the importance of women's self defense. Anarchy has never tasted so good! LESSONS Don't punch unless you mean it (always act with full intention Start where you are! Adjust as needs change Leave deep tracks Designate mental real estate to your commitments Legacy = people, love and action You can't make excuses and learn at the same time LINKS https://anarchywaffles.com This episode of Spartan Up is brought to you by Duke Cannon. Visit Dukecannon.com right now to get 15% off your first order with the promo code SPARTAN. Free shipping on orders over $35 TIME STAMPS 0:00 The Col, Johnny & Dr. L introduce episode 1:15 Dukecannon.com sponsor intro 1:40 Vince & Joe De Sena begin by making waffles 4:30 Battling with the pancake tycoons 5:30 Growing up with martial arts 8:30 Lessons from the cage 11:30 Dukecannon.com sponsor break 15:00 Efficiency of living where you work 16:00 Women's self defense training 18:15 Leaving your tracks 19:00 The illusion of starting at the end 21:00 The keys to Brasilian Jiu Jitsu 23:00 Letting go of your own preconceived notions 25:00 Importance of women learning self defense 26:00 Organizational leadership 27:00 Keeping the ego in check 30:15 The Colonel, Johnny & Dr. L discuss how to apply these lessons to your life 37:55 Dukecannon.com sponsor close SUBSCRIBE: YouTube: http://bit.ly/SpartanUpYT Apple Podcasts: http://bit.ly/SpartanUpShow Spotify https://spoti.fi/2UOLnQx 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, Col. Nye, Johnny Waite & guest host Dr. Lara Pence Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Brian "Tosh" Chontosh says: Defining what Initiative is seems fairly easy. Now, let's discuss it from a lack of and where we are responsible for others lacking it. When I find myself frustrated with others I like to ask myself what guidance or information or incentive am I not providing to excite initiative from them. On another vein, I also find myself getting frustrated with others who are acting with hyper or too much initiative. Again, it could be a function of many things, but I like to ask myself the same questions of what am I not doing or providing? Then, I always put myself in check to make sure I don't ever take too much or not enough when I am supporting others' causes. LESSONS: Ask yourself what your responsibility is in helping others take appropriate initiative Check in and identify if you are taking too much or not enough when supporting others SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/ CREDITS: Producer: Marion Abrams, Madmotion,llc. Host: Brian "tosh" Chontosh Show notes: Brian "tosh" Chontosh © 2019 Spartan

Dr. Nada Milosavljevic MD says: Kidneys take a beating during times of extreme, extended exertion; there are natural ways to give them a bit of support. There's a host of beneficial foods, nutrients, and herbal teas and drinks that can aid in kidney cleansing, detox and optimal functioning. Hydration. Kidneys need water to create the urine that flushes out the majority of the waste in our bodies. So what happens when you don't drink enough water? Essentially, waste starts backing up in your kidneys – and that can lead to kidney stones. Foods. In recent studies, brown seaweed has been shown to help reduce kidney damage from diabetes. Eating cranberries has been associated with a drop in urinary tract infections. And foods that have lots of calcium, like tofu or fortified cereals, help to reduce the possibility of kidney stones. Calcium binds with a compound called urinary oxalate that contribute to kidney stones. When it's combined with calcium, that oxalate can be more easily excreted from your system. Beverages / Herbal Teas. A variety of drinks and herbal teas have attributes that can cleanse kidneys or reduce kidney damage. Examples of these are stinging nettle, sambong (an herb often used in the Philippines and Asia) and hydrangea. In the case of hydrangea, a recent study showed hydrangea given three days to mice could help to mitigate aspects of kidney disease. Nutrients. Omega 3 fatty acids found in fish oil can be very beneficial to kidneys. Because Americans tend to have more Omega 6 oils that can contribute to kidney stones, taking a fish-oil supplement can add more beneficial Omega 3. In addition, Omega 3s actually slow down the metabolic processes of Omega 6s! Also, taking Vitamin B-6 can reduce the oxalates that can help create kidney stones. Our kidneys work really hard to rid waste, help with fluid balance, and they even make some hormones. After a tough race they need a little TLC. KEY TERMS & IDEAS Kidney stones: "These are hard, pebble-like pieces of material that form in one or both of your kidneys when high levels of certain minerals are in your urine. Kidney stones rarely cause permanent damage if treated by a health care professional. Kidney stones vary in size and shape. They may be as small as a grain of sand or as large as a pea. Rarely, some kidney stones are as big as golf balls. Kidney stones may be smooth or jagged and are usually yellow or brown." (National Institute of Diabetes and Digestive and Kidney Diseases) Oxalates "are a natural substance in many foods. They bind to calcium during digestion in the stomach and intestines and leave the body in stool. Oxalate that is not bound to calcium travels as a waste product from the blood to the kidneys where it leaves the body in the urine. If there is too much oxalate and too little liquid in the urine, calcium oxalate fragments create creates. As the crystals begin to increase in number, they stick to one another to form a larger crystal known as a kidney stone." (National Kidney Foundation) LINKS & RESOURCES: Cindy Kuzma, "No, Marathon Runners, You Don't Have to Worry About Your Kidneys," Runners World, April 18, 2017, https://www.runnersworld.com/news/a20853413/no-marathon-runners-you-dont-have-to-worry-about-your-kidneys/, accessed April 2019. "Definitions & Factors for Kidney Stones," National Institute of Diabetes and Digestive and Kidney Diseases, May 2017, https://www.niddk.nih.gov/health-information/urologic-diseases/kidney-stones/definition-facts, accessed April 2019. Mahsa Motshakeri, et al., "Effects of brown seaweed (Sargassum polycystum) extracts on kidney, liver, and pancreas of type 2 diabetic rat model.]," Evidence-based complementary and alternative medicine 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3910465/, accessed April 2019. Jessianna Saville, "What Are Oxalates and Why Are They a Concern for Kidney Disease Patients?" National Kidney Foundation, September 5, 2018, https://www.kidney.org/atoz/content/what-are-oxalate-kidney-stones, accessed April 2018. Sen Zhang et al., "Total coumarins from Hydrangea paniculata show renal protective effects in lipopolysaccharide-induced acute kidney injury via anti-inflammatory and antioxidant activities." Frontiers in pharmacology 8 (2017): 872, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5735979/, accessed April 2019. Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ 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/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

Zach Even-Esh says: Sometimes, the very thing that you love is also the very thing that can break your heart. Ultimately, you must live your truth. LESSONS: It's OK to be vulnerable if you're following and living your truth Focus on giving. Giving and helping others. Live your truth. Support people are doing good for other but can use your help. Do something for someone who can never repay you 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 © 2019 Spartan

Before you head into a race, or any event that means something to you - a job interview, a first date, a meeting with the boss - it's important to mentally prepare. When you are more mentally prepared, you can set up an outcome in your mind that works for you, walk into the event with greater confidence, and use mindfulness tools to keep yourself calm. There are a few questions that you can ask yourself to set yourself up in such a way and thought they may take a few minutes to answer, the outcome will make it well worth it. LESSONS: Getting yourself mentally prepared for an event that matters to you can help you experience the event in a more positive way and may even impact the outcome. Ask yourself the following three questions: What does success look like here? What do I need to ensure confidence going in? What do I need to do to remain calm? 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 © 2019 Spartan

This week's guest is full of ideas and has surrounded herself with the best minds for decades. At the time of this interview she was the Executive Editor at Harvard Business Review - hosting the IdeasCast podcast for over a decade and more recently the Women at Work Podcast. She and Joe talk at Fenway about actionable advice on how success can be achieved through small wins & conquering proverbial mountains each day. Be consistent, track your time & celebrate your progress! LESSONS Power of Small Wins: making progress each day keeps you motivated Accept the risk in achieving your goals Set a goal: be specific & concrete- make yourself accountable! Be consistent: climb a small "mountain" everyday Keep a "time-diary:" track what you spend time doing- celebrate progress LINKS This episode of Spartan Up is brought to you by Shady Rays Polarized shades you can afford to lose or break - because they'll replace them for free. Go to www.Shadyrays.com and use code SPARTAN for 50% off 2 or more pairs. TIME STAMPS 0:00 Intro to episode with the Col., Joe, Johnny & Dr. L 1:50 SHADYRAYS.COM "Built for Adventure" 2:35 Interview begins with Sarah: The HBR IdeaCast 3:30 The "Power of Small Wins": tangible progress 4:30 Rick Ridgeway's summit of K2 without oxygen: acceptance of risk 7:00 Weekly podcasts & summiting peaks 8:45 "Women at Work" Podcast 10:30 Competition in the workplace 12:05 SHADYRAYS.COM Sponsor Break 13:45 Interview continues with: take the best forget the rest… 14:45 Setting goals- committing to it publicly 16:55 Creating a "time diary" 17:45 Why we podcast? 19:30 The panel discusses how to integrate Sarah's takeaways 27:40 SHADYRAYS.COM close SUBSCRIBE: YouTube: http://bit.ly/SpartanUpYT Apple Podcasts: http://bit.ly/SpartanUpShow Spotify https://spoti.fi/2UOLnQx 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, Col. Nye, Johnny Waite & guest host Dr. Lara Pence Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Brian "Tosh" Chontosh says this is just another way of saying don't be an emotional based decision maker, don't be impulsive, or think about what you are doing / not doing. For me, phrasing it this way simply invites engaging about what it means to not allow a transitory feeling or emotion to rule on my actions. I start to introduce the power of feedback mechanisms and discipline. When we give in to mood we have an often temporary high followed with a low of sorts. [ It doesn't always have to be the pleasure & guilt dynamic. ] What happens is the decision to arrive at the immediate high receives the connection to a response from mood and the further down the road low just gets labeled as a new mood that needs to be placated. The opposite is true where discipline to do an uncomfortable thing now yields a down the road high where if we can remember to associate that feeling of high as a reward to the decision to deny comfort (in this example) we can modify behavior and decisions. LESSONS: Anytime you say to yourself "I don't feel or I'm not in the mood…" check in Let your mood have an appropriate vote along with a handful of rational informatives SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/ CREDITS: Producer: Marion Abrams, Madmotion,llc. Host: Brian "tosh" Chontosh Show notes: Brian "tosh" Chontosh © 2019 Spartan

It can be a big help for achy joints and general inflammation in the digestion tract and respiratory system as well. The use of BOSWELLIA resin dates back thousands of years in Ayurvedic medicine. But, more recently, medical science has begun to research its full potential and extensive anti-inflammatory properties. Most notably, scientific studies have suggested that boswellia can also block what is known as "5-LOX inflammation," which has great therapeutic possibilities. Boswellia is an herbal extract derived from Boswellia serrata, a densely-leaved tree (that looks like a beautiful over-sized shrub) found across India, Saudi Arabia and Ethiopia. The extract's name comes from old French and means "high quality incense." It's gathered from the resin of five varieties of Boswellia trees. It's healing properties have been noted for centuries and has been used for a variety of illnesses and ailments, including: asthma, cerebral edema, chronic bowel diseases, arthritis and cancer. In the case of arthritis, for instance, boswellic acids – the active components of Boswellia – seem to have very strong anti-inflammatory properties. People who have rheumatoid arthritis as well as osteoarthritis may respond well to boswellia because it may also help to reduce cartilage loss and hinder the autoimmune process that contribute to these conditions. As scientists have looked more deeply into this traditional medicine, they've found that boswellia has some additional properties: specifically, its potential to block what's known as 5-LOX inflammation (which is short for the more scientific term, "5-lipoxygenase inflammation"). 5-LOX is an enzyme that can interact with fatty acids to create leukotriene, which is linked to very strong pro-oxidant and pro-inflammatory activities. (If you saw my earlier podcast on glutathione, I discussed how dangerous an overabundance of oxidants in your system can be!) 5-LOX can impact both the cardiovascular system and the neural system. Its impact on cardiovascular health is often concentrated in the aorta, coronary and carotid arteries. For the neural system, it's especially localized in the hippocampus and the cortex. In both the cardiovascular and neural systems, the presence of 5-LOX increases considerably as people get older. Luckily, integrating boswellia herb in your diet is pretty easy. You can find it an extract, herbal supplement or powder. As we all know, frankincense had great value in ancient times. Modern science has confirmed that it's properties are not just stuff of legend and story. Its anti-inflammatory properties have been proven to be very effective in dealing with some significant health problems like inflammation and they can help ease post race joint aches and pains. KEY TERMS & IDEAS Boswellia (or Indian Frankincense) has had a centuries-long reputation for reducing inflammation of all kinds, like arthritis and asthma. More recently, scientists have confirmed this property through studies and have discovered its ability to block 5-lipoxygenase inflammation. Boswellia: an herbal extract derived from the Boswellia serrata tree, which is a densely-leaved tree (that looks like a beautiful over-sized shrub) found across India, Saudi Arabia and Ethiopia. 5-lipoxygenase inflammation: 5-lipoxygenase (also known as "5-LOX") is an enzyme that can interact with fatty acids to create leukotriene, which is linked to very strong pro-oxidant and pro-inflammatory activities. LINKS & RESOURCES: Jin Chu, and Domenico Praticò, "The 5-lipoxygenase as a common pathway for pathological brain and vascular aging," Cardiovascular psychiatry and neurology 2009 (2009), https://www.hindawi.com/journals/cpn/2009/174657/, accessed 2019. "Indian Frankincense," Arthritis Foundation, https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/indian-frankincense.php, accessed April 2019 Aaron Moncivaiz, "Boswellia (Indian Frankincense)," Healthline, November 9, 2017, https://www.healthline.com/health/boswellia, accessed April 2019. M. Z. Siddiqui, "Boswellia serrata, a potential antiinflammatory agent: an overview," Indian journal of pharmaceutical sciences 73.3 (2011): 255, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309643/, accessed April 2019. Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ 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/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

Having a team is powerful, but, sometimes, you will be alone, without the team. You must learn to exude strength even when in solitude. LESSONS: If you're following the common path but your gut instinct says NO, then it's time to live your truth in solitude. Do not fear starting alone. Do not fear progressing alone. Look inward to find your truth. You will and can find strength when you follow the path you were meant to be on. 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 © 2019 Spartan

Sometimes you can get so caught up in the daily grind and the day-to-day routine that you forget to slow down, pause, and ask yourself, "how does this serve me?" When it comes to our mental energy, resilience, and toughness, we have to clear our head of all the junk so that we can make room for that which improves our mental clarity. It's important for you to reflect on whether the things you are reading, listening to, and watching are filling your mind engine with helpful and use information, or stuff that makes clogs it all up. LESSONS: It's important to take time and evaluate if you are creating space in your mind so that it is more clear and available to wisdom, knowledge, and constant working flow. Ask yourself the following: Does what I'm listening to serve me? Does what I'm reading serve me? Does what I'm watching serve me? It's okay to listen, read, and watch things for fun. Just make sure you are also leaving space and time for your mind to rest! 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 © 2019 Spartan

Bruce lives where fighting and business converge. With a background as an executive level headhunter and a youth spent in the boxing gym, he's translated those tactics into building champions. The renowned boxing coach sits in the podcast ring this week with Joe De Sena and discusses the keys to coaching to glory, rebuilding them after loses, and the importance of vulnerability. What it comes down to is the Law of Outcomes: " the amount of pain, suffering and sacrifice you make must be equal to the goal you wish to achieve." Bruce is the guy you want in your corner! LESSONS Work hard, pay attention & listen Be an active observer Keep notes! Follow your passions The key to coaching is connection Humility and empathy are worthy traits "Deserves" got nothing to do with it Be vulnerable in life "Law of outcomes: the amount of pain, suffering and sacrifice you make must be equal to the goal you wish to achieve" Have a vision for yourself- success is an exclusionary process There is no easy path- be willing to suffer for your dream LINKS https://www.yourcornerman.com This episode of Spartan Up is brought to you by Shady Rays Polarized shades you can afford to lose or break - because they'll replace them for free. Go to www.Shadyrays.com and use code SPARTAN for 50% off 2 or more pairs. TIME STAMPS 1:20 Interview begins with Joe & Bruce 1:50 A passion for boxing & fighting 3:30 A history of coaching 4:30 The warrior spirit 6:30 Working hard & paying attention 7:30 An informal apprenticeship 9:00 Balancing the office & the gym 10:00 Becoming a warrior in business & the ring 11:00 Keeping notes on what you learn 12:00 Boxing as a tool in coaching 13:00 Importance of connection in coaching 14:20 How to keep humility 15:40 Shady Rays Sunglasses break with Zach Even - Esh of the Spartan Way 17:25 Interview continues with tears & temper 19:00 The repercussions of "losing" 22:20 Rebuilding an athlete 25:45 "Deserves" got nothing to do with it 26:55 Going through the grieving process- can you bring an athlete back from the brink? 28:00 Dealing with being in the public arena 31:10 Being vulnerable in life 32:00 Law of Sacrifice 33:00 The exclusionary process of success 34:30 Doing the thing that is "true" to you 36:10 The panel discusses the great Babashanisms 43:45 Shady Rays Sunglasses close SUBSCRIBE: YouTube: http://bit.ly/SpartanUpYT Apple Podcasts: http://bit.ly/SpartanUpShow Spotify https://spoti.fi/2UOLnQx 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, Sefra Alexandra, Col. Nye, Johnny Waite & guest host Isaiah Vidal Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

It takes more energy to catch up than it does to simply keep up. This extra expenditure of energy ends up creating a greater deficit which in turn feeds the loop to fall behind yet again. This is simple physical conservation of energy theory. What happens with individuals on a psychological level is an entirely different story. The tendency is to attempt finding shortcuts rationalized as improved techniques, greater efficiency, or new moves etc… Where in our lives are we creating shortcuts to catch up when we should have been playing keep up? LESSONS: Gradual loss of capacity creates dangerous thought patterns to look for shortcuts Spend the time and energy now keeping up before you have to spend more catching up later SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/ CREDITS: Producer: Marion Abrams, Madmotion,llc. Host: Brian "tosh" Chontosh Show notes: Brian "tosh" Chontosh © 2019 Spartan

Organic foods are generally more expensive than conventional foods because conventional foods often use substances to accelerate plant and animal growth, protect against insects or increase the scale of farming. These substances are certainly not part of the natural growth cycle of the flora and fauna that we eat. For flora, there are pesticides, ionizing radiation, artificial fertilizers and, yes, even sewage sludge. For animals, the substances include antibiotics and hormones. If any part of this long list of artificial means is used in the food on your table, it is not organic! But because it isn't as easy as conventional farming, organic food can be difficult to find. And if you can find it, paying for it may give you a case of sticker shock. Moreover, some food that isn't quite organic can still be pretty good for you. Being an organic farmer is a complicated business. There is a certification process and it can take a few years to transform a conventional farm into an organic one. But there are two caveats. A farm that is organic can be situated next to a farm that isn't, thus possibly compromising the quality of its food. Conversely, because the certification process can be long and expensive, some farms that haven't quite yet qualified as officially organic can have great food.You need to know where your food comes from and how exactly it was grown. Look into transit times of your food, too, because longer transit times results in both less flavor and fewer vitamins. Food processing procedures can introduce contaminants or reduce the healthiness of foods or meats, depending on the quality of the processing. Also, for fruits and vegetables, the thicker the skin, the healthier the food (usually). Pineapples are an example of a safer kind of conventional fruit. The "dirty dozen" Fruit and vegetables that have thin skin or soak up lots and lots of water: apples, grapes, strawberries, celery, peaches, spinach, lettuce, cucumbers, nectarines, snap peas, tomatoes, and pears. If you're going to eat these, go organic. Figuring out which foods to buy to better maintain your health can be a bit complicated, but a little education can go a long way. In addition to helping you to stay healthy, organic foods' great taste and texture makes life sweeter and more enjoyable with every meal. Remember: "Health is Wealth"! KEY TERMS & IDEAS: Organic foods are generally more expensive than conventional foods because the conventional foods often use substances to accelerate plant and animal growth, protect against insects or increase the scale of farming. Organic food "is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled 'organic,' a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too." (Medicine.net) In addition to how your food is grown, it's important to know how it's transported. Specifically, the transit times of your food – the time it takes to get from the farm to your grocer – also have an impact on nutrition. That's because longer transit times results in both less flavor and fewer vitamins. LINKS & RESOURCES: "Frequently Asked Questions," organic.org, https://organic.org/faqs/, accessed April 2019. M. Huber, et al., "Organic food and impact on human health: Assessing the status quo and prospects of research," NJAS-Wageningen Journal of Life Sciences 58.3-4 (2011): 103-109, https://www.sciencedirect.com/science/article/pii/S1573521411000054, accessed April 2019. "Organic Agriculture," USDA: Economic Research Service, https://www.ers.usda.gov/topics/natural-resources-environment/organic-agriculture/, accessed April 2019. Melissa Stopler, "What is the Definition of Organic Food?" Medicine.net, https://www.medicinenet.com/what_is_the_definition_of_organic_food/views.htm, accessed April 2019. Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ 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/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

Is your work or career just a job? Or, do you truly live the code, being a pro whether you are at work or not? LESSONS: If the culture at your work is about kindness and excellence, do you live this after the 9-5 hours are over? Excellence is a habit. Practice excellence, even when you're not at work or when the cameras are not rolling. Joe DeSena is a Spartan whether the camera is rolling or not. He's doing his burpees, carrying kettlebells, etc all the time, NOT just when cameras are rolling. You're not trying to be perfect, you're just trying to get better! Do the little things, at all times. 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 © 2019 Spartan

Our mind is a melting pot of different kinds of thoughts. Joy ones, excited ones, worry ones, hopeful ones, and, yes, negative ones. It is important to be aware of your own negative thoughts because denying they exist doesn't make them go away - and in some circumstances doing just that only makes them grow stronger. And, at the same time, you want to be strategic about how you address them because if you give them too much attention they can grow and get stronger. Countering your negative thoughts with positive ones can be a useful strategy - whether you do this in your head or write it down in a journal. Also, work on trying to remove the judgment that you may be placing on top of the negative thought. We all have negative thoughts so to shame yourself or be self-deprecating because you have negative thoughts only makes things worse. LESSONS: Negative thoughts can arise in anyone at any given time. Being aware of your own negative thoughts can serve you when trying to implement strategies that decrease the thoughts. Try to identify your most prominent negative thoughts and counter them with positive thoughts, reality testing, or hopeful mantras. Remove judgment that you place on top of the negative thought and have compassion for yourself. 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 © 2019 Spartan

Fran Martinez tragically lost his son to an undiagnosed illness when he was an infant. In the beginning, the pain seemed too much to bear. In the midst of this his marriage ended. He ran from life and friends. Loving friends brought him back to society, got him exercising, and eventually he found Spartan Race. He realized the obstacle course was a metaphor for life. The community, the exercise, and overcoming those obstacles worked a kind of healing magic on him. Now his mission is to bring that healing to others. He has started Proyecto Daniel in Spain and the "Hero's Heat," to build a community for parents (now over 3,000 strong), to come together knowing they are not alone and to realize how strong they really are! Joe sat down with Fran at our Spartan World Championships in Morzine France for this powerful and moving interview. LESSONS Obstacle courses are a metaphor for life You are not alone when going through tough times Let people love you LINKS This episode of Spartan Up is brought to you by Duke Cannon. Visit Dukecannon.com right now to get 15% off your first order with the promo code SPARTAN. Free shipping on orders over $35 TIME STAMPS 1:00 Interview begins with Fran & guest host/ translator Angel Sanz 2:00 losing his son 3:00 searching to push himself beyond the pain 4:00 wanting to "go" 5:00 his wife leaves him 6:00 friends pulling him out of depression 7:00 finding Spartan Race 7:30 Dukecannon.com break 9:30 letting other parents know they are not alone & are strong 10:40 the "Hero's Heat" 12:30 letting people love you & loving yourself 14:00 Proyecto Daniel 14:45 Joe De Sena, Sefra Alexandra, Col. Nye & Johnny Waite discusses the interview SUBSCRIBE: YouTube: http://bit.ly/SpartanUpYT Apple Podcasts: http://bit.ly/SpartanUpShow Spotify https://spoti.fi/2UOLnQx 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, Sefra Alexandra, Col. Nye, Johnny Waite & guest translator Angel Sanz Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Host Brian "Tosh" Chontosh takes a deeper look at the value of consistency. Everyone should take a moment to go back and dig into the definition of consistency. And on that note, appreciate the difference between consistency and persistency. If we look at consistency as harmony towards a whole and seizing opportunity when it presents it reframes how we may hold ourselves accountable towards failure and allowing it to take hold of us in a negative fashion. LESSONS: Being consistent is not necessarily about routine Reframing who we view consistency will allow more room for life to happen Consistency is about seizing opportunity when it presents and creating opportunity when it seems unpresent SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/ CREDITS: Producer: Marion Abrams, Madmotion,llc. Host: Brian "tosh" Chontosh Show notes: Brian "tosh" Chontosh © 2019 Spartan

Processed foods are foods that are handled and altered in some way before they get to your pantry or refrigerator. The more harmless kinds of processing are things like cutting and peeling a variety of fruit and packaging those things as a "fruit salad." The next step in processing is canning food, which can either reduce the nutritional content of food or introduce some unhealthy quantity of natural elements, like adding sodium. The next step is changing foods by chemically altering them. There are many reasons why these chemically altered foods are really bad for you. The most obvious is that they're often full of chemicals! Even those lists of artificial ingredients on the food labels of heavily processed foods don't reveal the whole story. Proprietary rights on secret ingredients, for example, allow food companies to omit a lot of details about what's in their products. The term "artificial ingredients" can have several unnamed chemicals lurking behind it. Here are some other specific reasons why heavily processed foods can be bad: ● They often contain too much sugar and fructose syrup, refined carbohydrates and trans-fats. ● Lots of processed foods have refined grains like rice and white flour with many nutrients stripped out of the whole grains they came from. ● Competition between food manufacturers encourages creating foods that reward your brain in ways that are similar to drug addiction, leading to obesity. Reading labels can help, but it may be close to impossible to avoid all processing. One way to cut down on a lot of processed foods is to remember to avoid these things: ● Processed meats, like sausages, hot dogs and those you'd find in a deli. They're linked to cancer and have lots of saturated fats. ● Mass-produced baked goods, which often have trans fats. ● Meals you can cook quickly often have too many sugars and salts along with lots of refined carbohydrates. ● Sodas have more sugars than you should ever have in a drink. Not all processed foods are bad. Things like peanut butter, yogurt, canned tuna and whole-grain cereals can be good for you. The key thing to remember is that most foods in our supermarkets that can't be found in nature (like cheese puffs, pasta, muffins or gummy bears) have probably been processed in some way. Combine avoiding the worst effects of food processing along with adding whole foods whenever possible and you'll make some significant improvements to your health! Key Terms and Ideas: Processed foods are foods that are handled and altered in some way before they get to your pantry or refrigerator. The more harmless kinds of processing are things like cutting and peeling a variety of fruit and packaging those things as a "fruit salad." The next step in processing is canning food, which can either reduce the nutritional content of food or introduce some unhealthy quantity of natural elements, like adding sodium. The next step is changing foods by chemically altering them. While food labels list many ingredients of particular food items, a lot of important details can be left out. Proprietary rights on secret ingredients, for example, allow food companies to omit a lot of details about what's in their products. The term "artificial ingredients" can have several unnamed chemicals lurking behind it. Not all processed foods are bad. Things like peanut butter, yogurt, canned tuna and whole-grain cereals can be good for you (but make sure to read the food labels on these items to double-check). LINKS & RESOURCES: Lisa Cantkier, "Refined Carbs: Are They Our Worst Enemy?" University Health News Daily, December 19, 2018, https://universityhealthnews.com/daily/nutrition/refined-carbs-worse-enemy/, accessed April 2019. Chris Gunnars, "Nine ways that processed foods are harming people," Medical News Today, August 1, 2017, https://www.medicalnewstoday.com/articles/318630.php, accessed April 2019. Chandra Johnson-Greene, "Processed Foods: 5 Reasons to Avoid Them," University Health News Daily, June 4, 2018, https://universityhealthnews.com/daily/nutrition/processed-foods-five-reasons-avoid/, accessed April 2019. "Not all processed foods are unhealthy," Harvard Health Publishing, June 2015, https://www.health.harvard.edu/staying-healthy/not-all-processed-foods-are-unhealthy, accessed April 2019. Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ 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/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

Major (Retired) Scotty Smiley became the first blind active-duty officer in military history following a face-to-face confrontation with a suicide car bomber in Iraq in 2005. After his injury, Scotty's faith led him to forgive his attacker and inspired him to rebuild his life while continuing to serve his country in the U.S. Army. His wife Tiffany's drive and support are an incredible model of partnership in resilience. He recently completed an Iron Man and was featured in the film "Beat Feat" LINKS: https://hopeunseen.com/ 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, Sefra Alexandra, Col. Nye, Johnny Waite & Guest host Lonnie Mayne Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan