The Hard Way With Joe De Sena

Maintaining good health usually means doing many things and not just one. For instance, if you want to lose weight, gaining muscle can help, but focusing on that alone is not the best or most efficient way to make your weight goals. Today, we're focusing on immunity and how to naturally raise the bar and stay healthy. A multi-faceted approach is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens (a bug, a virus)… Avoid smoking and drinking alcohol as much as you can (of course). Getting enough sleep. Sleep performs many regulatory functions for the immune system. One that is especially important is helping to create a "memory" within the immune system so antibodies can "remember" unwelcome organisms that have previously invaded the body. Also, something all Spartans do is to follow a moderate and regular exercise regimen that boosts immunity. One caveat: athletes performing at peak levels have reported some increased susceptibility to respiratory illness, so if you're going to push yourself to high competitive levels of performance, your preparing for a big race take some extra precautions. And I'll mention those now... The immune system – like any system in the body – needs a variety of nutrients to keep it running well. A lot of those nutrients (like vitamins and minerals) are often best supplied by fruits and vegetables … and some spices and herbs as well. Citrus fruits: These are easy to access and rich in vitamin C, which is thought to increase the body's production of white blood cells. (Papaya, kiwis and spinach also have a lot of Vitamin C.) Turmeric: It's part of many spicy curry recipes, but it can also have a restorative effect on the body by reducing inflammation and repairing muscle damage that come with exercise. Oregano: this popular herb is full of antioxidants. Research has also shown that essential oils from oregano can combat bacteria, as well. Cayenne pepper packs multiple punches. In addition to vitamin C, it has beta carotene and antioxidants which help to maintain mucus membrane tissue that fends off bacteria and viruses. The right food intake combined with the good daily habits can support your immunity to pathogens. This multi-faceted approach just takes a little bit of planning and is easy to do and really effective! KEY TERMS AND IDEAS Good habits can support a vibrant immune system. A multi-faceted approach to maintaining good health is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens. Immune system. "The immune system is the body's defense against infectious organisms and other invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade body systems and cause disease." (KidsHealth) Pathogens. A microorganism (like a virus or bacteria) that can cause disease. White blood cells. "A type of blood cell that is made in the bone marrow and found in the blood and lymph tissue. White blood cells are part of the body's immune system. They help the body fight infection and other diseases." (NCI Dictionary). LINKS & RESOURCES: 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/ David C. Nieman, et al. "Upper respiratory tract infection is reduced in physically fit and active adults." British Journal of Sports Medicine 45.12 (2011): 987-992, https://pdfs.semanticscholar.org/bc18/dca045fdece0fc7b9b4c30f6c7ec887f1869.pdf, accessed January 2019. "How to boost your immune system," Harvard Health Publishing, July 16, 2018, https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system, accessed January 2019. "Immune System," Kidshealth, https://kidshealth.org/en/parents/immune.html, accessed January 2019. Luciana Besedovksy, Tanja Lange, and Jan Born, "Sleep and immune function," European Journal of Physiology 463.1 (2012): 121-137, https://link.springer.com/article/10.1007/s00424-011-1044-0, accessed January 2019. "Protect Your Health with Immune-Boosting Nutrition," eatright.org https://www.eatright.org/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition, accessed 2019 NCI Dictionary, "White blood cells", https://www.cancer.gov/publications/dictionaries/cancer-terms/def/white-blood-cell, accessed January 2019. 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

On this episode, Cole and I chat about tapering for a Spartan Race using methods such as the current week's workload and perceived effort as a determination for how much of an effort level and workload to put out in a race taper depending on race distance (Sprint, Super, Beast). TAKE AWAY POINTS: At least a 1 week taper for a Beast Use RPE (rate of perceived exertion) as a means to determine effort level The immediate events leading up to a race (sleep, work, previous workouts) need consideration is a taper plan Listen to your body! SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND KEVIN G Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/ Kevin Gillotti on The Web www.kevingillotti.com CREDITS: Host: Kevin Gillotti Show Notes & Artwork: Kevin Gillotti Producer: Marion Abrams, Madmotion, llc. Videography: Madison McGahan, Mike Isabell, Alberto Campos Editing: Heather Knox © 2019 Spartan

I first heard this Sun Tzu quote from my friend and NFL Veteran,John Welbourn. It REALLY hit home for me as I have experiencedCountless times how an environment can lift you up or hold you back. LESSONS: Surround yourself with battery chargers as our friend Joe Polish says to gain inspiration from others As a parent, keep an eye on your kids' friends. Do they make your child better or add more stress? Whether it's work, sports, gym - you're always in an "environment" and surrounded by people. Make sure these environments are charging your batteries! LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

Great competitors stay committed. There will always be excuses, always a reason to quit, move on to something else, or put it on the shelf for later. Great competitors commit. They move away from language like, "I'll try", that immediately gives them a way out, and they use more declarative statements like, "I will." Having the mindset of completion allows them to move forward with stronger intention and will. LESSONS: Commitment is a key element to becoming a great competitor. Try to shift away from words that give you an out and become more proficient in the language of commitment. Commitment isn't about perfection but it is about showing up and remaining on task. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

What patterns did you learn as a child? How are they showing up in your adult life? Bizzie Gold unveils the mystery behind the obstacles and triggers in your mind that hold you back from realizing our full potential. The founder of the massive phenomenon Buti Yoga, Bizzie Gold was not satisfied with breakthroughs in physical health. This week she and Joe discuss how Sustainable Self-Mastery can be conquered through her paradigm shifting BREAK Method. LESSONS Don't adhere to a victim mentality Practice self awareness and do a "check-in" Take note of what triggers you Observe your emotional responses Be open and unafraid to uncover what is holding you back LINKS https://breakmethod.com/ https://www.bizziegold.com/ https://mymoderngood.com/ https://butiyoga.com/ This episode of Spartan Up is brought to you by FitAid. Race dirty, recover clean with FitAid. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle. TIME STAMPS 0:00 Johnny, the Colonel & Dr. L introduce Bizzie's episode 2:25 Interview with Joe De Sena & Bizzie Gold at Spartan World Championships begins 4:15 Directed storytelling 5:00 Overcoming childhood adversity 6:30 Not embracing the victim mentality 7:30 "You're a Liar" 9:45 31 Habits Relearning About Fats 11:11 FORTHEFITAID.COM break 12:30 The interview continues & Joe's completely "fixed" :) 13:15 Obstacle course vs online course 14:00 Buti Yoga- the cure to something that is hidden 16:25 Core beliefs about yourself 17:45 "Go Into the Chaos" 20:00 Dr. Johnny, Colonel Nye & Dr. L discuss how to integrate Bizzie's method into your daily routine 24:50 FORTHEFITAID.COM 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, Johnny Waite,Colonel Nye & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific) Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

We've talked about a class of herb called adaptogens in an earlier episode of Spartan Health. Rhodiola is an adaptogen that can provide many health benefits and provide energy, endurance, and recovery support during your next Spartan Race. Rhodiola is a well-researched herb used for centuries in Asia, Russia and arctic regions of Europe. WHAT WE COVER a. First if all, what is it? In a nutshell, it's a wonderful herb that can help your body recover from stress and fight fatigue. Further, it can support the body as you condition to different environmental stressors like high altitude. b. But, let me give you a bit of its history 'cause it really is fascinating: Rhodiola is an herb native to China, Russia (and a particular region in Russia, Siberia) and Mongolia. It has been used in Russian folklore medicine for centuries and caught the interest of Russian scientists in roughly the 1950's. They heard of its health and vitality promoting properties and began conducting research to get a better understanding of its clinical properties and application. They were so impressed with what they found they started giving it to Russian cosmonauts (in their space program) and their Olympic athletes. They felt the cosmonauts recovered more quickly from space induced ill-effects and that it supported their Olympic athletes in terms of endurance. c. Rhodiola is one of the most well-researched Adaptogens (they'll be more on adaptogens in another podcast so stay tuned); it's generally regarded as a safe, non-toxic, herb. But, before taking any herbal supplements of any kind check with your health provider in case you have specific medical needs that might affect your use of this herb or any others for that matter. d. To recap, Rhodiola can help enhance stamina, exercise recovery and help the body adjust to stress-related conditions (such as high altitude or even jet lag when changing time zones). e. Several ways it can be used - In Siberia, it's often taken as shot of rhodiola infused vodka! I am NOT suggesting that and I want to be quite clear but I am highlighting the importance and health application of this wonderful, time-honored herb. It can be consumed as an herbal tea / aka tisane, in capsule form, or as a powder in a healthy smoothie or beverage. f. So the next time you're looking for something to provide natural and healthy support as you push your body and mind to prep for the next race. Check out Rhodiola! KEY TERMS & IDEAS: Rhodiola: native to arctic regions of Europe, Asia, and Russia Supports a healthy stress response, endurance, and recovery from environmental extremes - jet lag and high altitude Historical use by Russian cosmonauts and olympic athletes A well-researched herb with a fascinating history LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ "Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones" Phytomedicine. 2009 Jun;16(6-7):617-22. https://www.ncbi.nlm.nih.gov/pubmed/19188053 "The effects of an acute dose of Rhodiola rosea on endurance exercise performance"J Strength Cond Res 2013 Mar;27(3):839-47. https://www.ncbi.nlm.nih.gov/pubmed/23443221 "Acute Rhodiola rosea intake can improve endurance exercise performance" Int J Sport Nutr Exer Metab 2004 Jun;14(3):298-307. https://www.ncbi.nlm.nih.gov/pubmed/15256690 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

On this episode, Kristen talks to me about how to stay race fit & race ready when you are juggling a life & interests outside of racing, but yet are a highly competitive athlete with aspirations. TAKE AWAY POINTS: BALANCE - Does racing have to be your sole focus to be successful? Consider being content & at peace with being a top athlete, but not always the "winner" Make a mental effort to not get caught up in what others are doing Be ok with going with the flow Train & use what you have at hand & time allows SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND KEVIN G Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/ Kevin Gillotti on The Web www.kevingillotti.com CREDITS: Host: Kevin Gillotti Show Notes & Artwork: Kevin Gillotti Producer: Marion Abrams, Madmotion, llc. Videography: Madison McGahan, Mike Isabell, Alberto Campos Editing: Heather Knox © 2019 Spartan

If you're wondering how to inspire, educate and influence your kids into Exercising and living a healthy lifestyle, this is the episode for you! To quote One of our Spartan UP Guests, Coach Rob Koll, Your actions speak so loud I can't Hear a word you're saying. This quote is perfect for today's episode! LESSONS: It's not just what you say / tell your kids to do, it's what they see YOU doing. Exercise in front of your kids regularly throughout the week. Create a supportive environment at home. I had some Kettlebells, rings and a climbing rope in my garage and my kids saw me exercising regularly. Get the entire family involved. Do just 1 exercise in front of your kids everyday. It can be 10 squats, 10 burpees, maybe a quick sprint up and down the sidewalk. Let them see YOU being a leader! LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan -- Marion Abrams Story & Strategy at Madmotion Spartan UP! Podcast Producer Office: 802-746-8876 Mobile: 802-233-5315 Marion on Linkedin Twitter & Instagram @madmotion

Great competitors see the challenges they face and the hardships they endure as opportunities. We all experience difficult things but great competitors see those experiences as vehicles of wisdom, growth, and an opportunity to build obstacle immunity. They do not cower in the face of that which is difficult but rather rise because they know that in the end it will make them stronger and improve their performance. LESSONS: Remember that when a challenge is set in front of you, try to see it as an opportunity. Roadblocks and obstacles are there to build you up, give you a chance to test your limits, and assist you in self-reflection. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

What's Wellness? How can you integrate these principles to dominate the obstacles ahead? How do you live your life well? This episode is all about discovering the forces of wellness. Josh Trent addresses the physical, the mental/emotional and the spiritual. He walks us through his tips, tricks and routines - as he says, "if I can breathe I can choose." Let's all breathe goodness into our lives. LESSONS Build internal trust when in hard situations Fill the buckets of spiritual, physical body and mental/ emotional wellness daily Breath is everything! It's helps you with all facets of your life Womb squats will set you free Do an emotional inventory- find your "enjoyment curve" LINKS https://wellnessforce.com/ Josh's M21 morning program https://wellnessforce.com/M21 This episode of Spartan Up is brought to you by FitAid. Race dirty, recover clean with FitAid. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle. TIME STAMPS 0:00 Our hosts Sefra Alexandra (The Seed Huntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) introduce Sefra's interview with Josh Trent 1:25 FORTHEFITAID.COM 1:45 Interview begins with a deep belly breath 4:00 The choice of fear or trust 7:30 How do I be healthy? 8:25 31 Habits- Always Taking Advice & Never Stop Learning 9:40 FORTHEFITAID.COM break 10:55 Interview continues 12:30 The M21- 21 warrior breaths 16:00 Reverse Engineering 18:30 Womb Squats 20:00 Conduct and emotional inventory- look at your enjoyment curve 22:55 Sefra Alexandra (The Seed Huntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) discuss how to integrate the goodness of wellness into your daily routine 31:00 FORTHEFITAID.COM close - sign up for monthly grand prize 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: Johnny Waite, Sefra Alexandra & guest hosts Matt B Davis & Charlie Brenneman Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

We're all pressed for time and need efficient, quick tools to increase energy and help us optimize our busy days. Here are two simple techniques that can provide rapid but effective ways of giving you a "wake up call." One will give your brain a boost and the other will support your core for stability and injury prevention. Let's engage your mind and energize your body whether it be for your next Spartan Sprint or Super! WHAT WE TALK ABOUT: a. Today's world is more and more demanding. Some of us have two jobs, or maybe you're taking night classes after work, starting families and raising children the list goes on and on… b. In this podcast I'm going to talk about what can aid in increasing our energy and helping us fight fatigue. I'll discuss two different sensory stimuli: one olfactory (your sense of smell) and the other is a stretch which is physical but also engages your sense of sight. - First, your sense of smell: it's a fruit, an essential oil, herbal tea: That is Grapefruit: it's a juicy, bittersweet citrus fruit that's a hybrid fruit created from the pomelo and the orange. It's a good source of Vit C, lots of other vitamins and minerals but important for our chat right now…it energizes the senses! Grapefruit oil or its essence upregulates the CNS and stimulates the brain. Wakes us up! c. Second quick energy boost: Stretch Your Hip Flexors - This often forgot about muscle group will not only energize the body but it's one of the most important muscle groups to help prevent falls and injury and improve balance. Helps ensure stability of the lower body, allows you to bend at the waist and bring your knee toward your chest -Sitting for extended periods shortens and tightens them. You should stand from your chair every hour to stretch them. - Simple stretches: lunges, if you have more space you can do a bridge (laying down, feet flat on the floor, arms flat at sides, push up using your glutes, thighs, and back. KEY TERMS & IDEAS: Combat low energy and fatigue with quick, simple tools that you can use anytime by engaging your mind and body for an effective result. Engage your sense of smell: use Grapefruit essential oil to stimulate and "wake up" when you feel sluggish. It can give your brain a boost and provide rapid but natural energy Engage your body and sense of sight: your hip flexors are one of the most important muscle groups to provide stability and a solid core. A hip flexor stretch improves circulation, helps prevent injury, and focuses your sense of sight while holding the pose and balancing the body for this important stretch. LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ "Actions of essential oils on the central nervous system: an updated review" Dobetsberger, C. and Buchbauer, G. Flavour and Fragrance Journal, Feb 18, 2011. https://pdfs.semanticscholar.org/fc4d/01f20b689f5f3c19d747c2bda4f256865b81.pdf "Nonvolatiles of commercial lime and grapefruit oils separated by high-speed countercurrent chromatography" Feger, W. Journal of Agricultural of Food Chemistry, 2006; 54: 2242-2252. https://www.ncbi.nlm.nih.gov/pubmed/16536603 "Current concepts in muscle stretching for exercise and rehabilitation" Page, P. Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/ SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

On this episode, I talk with Mark & Natalie about what it takes to balance family life with kids while still having racing & training goals to meet. They reveal that they have to make the most of the free time they get, even when it's unexpected. TAKE AWAY POINTS: Make the most of & manage the time you have Balance who races versus who is on sidelines for the day Have a strategy of who performs best at what race type & support that strategy Reduce stress by splitting the childcare load equally SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND KEVIN G Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/ Kevin Gillotti on The Web www.kevingillotti.com CREDITS: Host: Kevin Gillotti Show Notes & Artwork: Kevin Gillotti Producer: Marion Abrams, Madmotion, llc. Videography: Madison McGahan, Mike Isabell, Alberto Campos Editing: Heather Knox © 2019 Spartan

Successful people have a clear vision for their perfect day. They write it down which inspires them to take action to achieve that perfect day. The key to making it happen is by reverse engineering your perfect day. LESSONS: Write down what your perfect day looks like What is the 1 thing you REALLY want to change in your life? Start there! For me, it was having breakfast with my kids. Increase your productivity by blocking out your schedule for all of your important activities. This is your "To Do" list to the 20th degree! Write it down and take action every day to achieve your goals. LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

Great competitors understand the importance of the mind-body connection. Our physical body can only be as strong as the mind that controls it and a healthy mind is impossible without a healthy body. Great competitors know that they can not focus on just one element, that both are critical for performance in and out of the competition. LESSONS: Remember that you must focus on both your physical health AND your mental health. Working on physical strength and stamina without working to build a strong and healthy mindset can only get you so far. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

What is focus endurance? Louisa, a professional triathlete, was in a car accident and told she would never walk or run again. As a trained mathematician, she delved deep into the field of neurofeedback and flow state. Her understanding of the algorithms behind human performance allowed her to make a full recovery. She utilizes these tactics in her athlete mental performance agency: Neuro Athletics. Time to get those neurons fit Spartans! Lessons: Do math- it's great for your brain! Be mindful of the answers you accept Visualize your end goal Peak performance is achieved in "no mind" Train your "focus endurance" Links: Louisa Nicola https://www.neuroathletics.com.au/ This episode of Spartan Up is brought to you by FitAid. Race dirty, recover clean with FitAid. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle. Time Stamps: 0:00 Sefra, Joe, Johnny & Joe Di introduce the interview 1:10 Fitaid break 1:45 Interview with Louisa Nicola at West Point begins 3:00 Creating new neural pathways with mathematics 6:00 Conducting a neuro performance test: focus endurance 9:45 Prevention Vs. Bandaid model 11:05 31 Habits of Healthy Spartans: #4 "Add in the Good" 12:50 Fitaid Break 13:45 Interview continues- math & the brain: algorithms behind human performance 15:00 Flow State: "No Mind" - best results with minimal effort 19:00 Focus Endurance 22:20 Training reaction time 25:30 Reacting appropriately 27:45 The brain and how it helps us to survive 31:00 Sefra, Joe, Johnny & Joe Di discuss the interview & how to apply neural training to your day 36:20 Fitaid close SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra and guest host Joe Di Synopsis – Sefra Alexandra © 2018 Spartan

However you choose to move your body -, whether it's a daily run, yoga, team competition or a Spartan Ultra - once you're done, it's time to recover. What does the body need to heal and regenerate? We'll review some key nutrients and foods that can restore and replenish so you're ready for whatever comes next. WHAT WE COVER: Movement or exercise for the body is one of the pillars of long-term health and wellness. But, once you've pushed your body hard it's time to recover. One of the things that happens whether it be aerobic or weight training is that cells in the body consume huge amounts of oxygen. That process, called oxidation, can damage cell membranes and impair their ability to function. Externally, how does this manifest? We've all been there…Muscle soreness, inflammation, and fatigue. What we're going to talk about for the next few minutes is how to correct that and optimize the healing process. I'm going to list 5 simple steps you can take to jump start the healing and recovery process: I'm a big believer in food as medicine. I love going right to the source and that's food for nutrients but some of the things I'll mention do come in supplement (capsule or powder) form but I'm going to mention the food source as well. -First up, Antioxidants – one you can use Quercetin - found in apples, blueberries, and buckwheat herbal tea -Next, an Anti-inflammatant - Bromelain it's an enzyme derived from pineapple you can get it either by drinking the juice or eating the fruit. It's more concentrated at the core of the pineapple. So, if you're slicing it up to eat….don't toss the core! - How about Minerals…there's a mineral that aids muscle recovery and it also calms the brain. It's Magnesium - available as a supplement, but naturally found in nuts (especially almonds and brazil nuts), seeds (such as pumpkin or flax), and legumes (those include beans, chickpeas and lentils). - Another important factor for rapid recovery is healthy Blood Glucose Homeostasis or balance there's a natural spice that can help and it's is Cinnamon. Based on recent studies it's thought help with blood sugar control by increasing insulin sensitivity. This can allow the body to better perform tissue repair. Anywhere from about 1-6 grams of cinnamon has been used in clinical studies. How much does that equate to? Well 1 gram of ground cinnamon is about ½ a teaspoon. So, it doesn't take much to reap the healthy benefits. - Last up, number 5: Rehydrate! – with what else…H2O - your body is roughly 55% water for women and 60% for men and you decrease your water stores through perspiration, cellular activity and metabolism during intense workouts. So drink up! To recap: 5 nutrients to aid body recovery Antioxidants: Quercetin Anti-inflammatant: Bromelain Mineral: Magnesium Blood Glucose balance: Cinnamon Hydration: water These easy steps will help you recover optimally post workout or race! KEY TERMS & IDEAS: During exercise our bodies consume a lot of oxygen That oxygen consumption contributes to post-exercise muscle soreness, inflammation, and fatigue You want to support the body's healing process and repair mechanisms 5 nutrients and foods that provide balanced nourishment and support recovery: antioxidants (quercetin in blueberries), anti-inflammatants (bromelain in pineapple), mineral (magnesium in nuts), blood glucose balance (cinnamon), and HYDRATE! LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ "The lactate shuttle during exercise and recovery." Medicine and Science in Sports and Exercise Jun 1, 1986,18(3):360-368 https://europepmc.org/abstract/med/3523107 "Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values" Front Physiol. 2018;9:599 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974542/ "Properties and therapeutic application of bromelain: a review" Biotechnol Res Int. 2012; 2012: 976203. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/ "The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance" Diabetes Obes Metab. 2009 Dec;11(12):1100-13. https://www.ncbi.nlm.nih.gov/pubmed/19930003 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay Nutrients for Rapid Recovery // SPARTAN HEALTH ep 010 FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

On this premiere episode of the Friday Spartan Up series "Spartan ATHLETE," Kevin Gillotti talks with Heather Gollnick, a prolific multisports athlete in her 40s, about staying fit & healthy as a high-level athlete as we age. They talk insight, strategies & methods from her own experiences. TAKE AWAY POINTS: Stay in love with competition With competitive age comes wisdom IF you listen to your body Cross training can lead to longevity in sport Keep consistent in training Recovery protocols are critical SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND KEVIN G Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/ Kevin Gillotti on The Web www.kevingillotti.com CREDITS: Host: Kevin Gillotti Show Notes & Artwork: Kevin Gillotti Producer: Marion Abrams, Madmotion, llc. Videography: Madison McGahan, Mike Isabell, Alberto Campos Editing: Heather Knox © 2019 Spartan

Zach says: I wish we could all be motivated 24/7/365 but the truth is, sometimes we're not. Sometimes our self-motivation just isn't there. That being said, here's what Spartans and Powerlifters do to get motivated! LESSONS: Sign up for something. "Write a check". Sometimes we need an event to push our motivation. The fear of showing up unprepared will motivate you to show up and do the work. Have a team. A team or partner pushes your accountability and energy levels. LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

Disqualifying the positives occurs when you discount positive experiences and accomplishments but invite in the negative. It can occur anywhere and becomes problematic when you struggle to acknowledge achievement. We need to own and be proud of the things that we do well in order to build self-confidence and a sense of pride. When we disqualify the positives we are not feeding our brains with the positive medicine that they deserve. LESSONS: Disqualifying the positives is a mindset trap that leaves you disowning positive accomplishments but attaching to negative experiences. We need to own that which we have achieved, as this serves as important medicine for our self-esteem and self-confidence. Try owning your achievements and patting yourself on the back when you have worked hard for something and created success. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

Raised in uncertainty Udo Erasmus has spent the last 69 years studying how to be more in control of his own fitness and fulfillment - the key? Healthy oils and awareness of the magnificence that surrounds him! Food oils derived from seeds, says Udo, are some of the healthiest things you can add to your diet. Journey with us as we learn that the road to health may be paved with fresh oils, plants and taking time to be present in the moment. "Be inspired to look after yourself and get in touch with the magnificence of your existence!" Lessons: Fried foods and fried oil fry health Seed food oils are healthy oils Be inspired to look after yourself Voluntary Solitude: take time to be quiet and contemplative each day Be present & fully relaxed- understand who you are & where you are Links: Udo Erasmus https://udoerasmus.com/ This episode is brought to you by AfterShokz. Be open and hear it all with AfterShokz open-ear headphones, delivering situational awareness and comfort, unmatched by traditional in-ear or over-the-ear headphones. Visit spartan.aftershokz.com for $50 off wireless headphone bundles. Time Stamps: 0:00 Joe, Col. Nye, Johnny Waite & Sefra introduce episode 1:00 Interview begins 2:10 The quick fix 3:45 making healthy oils 5:45 why healing is possible 9:25 living low on the food chain 11:00 health vs. wealth 12:55 SPARTAN.AFTERSHOKZ.COM Break 13:45 31 Healthy Habits - Habit 3 Mindful Eating 15:40 Interview with Udo Erasmus continues 17:45 Voluntary Solitude 19:15 The Magnificence of your Existence 22:45 Happiness as a state of being 24:30 Joe, Col. Nye, Johnny Waite & Sefra discuss episode and how you can apply these lessons to your life 31:20 SPARTAN.AFTERSHOKZ.COM 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. Thank you to our guest videographer: Mark Hemstock Hosts: Joe De Sena with Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence Synopsis – Sefra Alexandra © 2018 Spartan

This time honored plant, consumed by Asian cultures for centuries, packs a powerful punch when it comes to naturally pumping up your brain and body. Green tea is packed with healthy nutrients from amino acids and antioxidants to enzymes. These compounds promote brain health, metabolism, immunity, and energy. It's an easy addition to your daily routine and gives an all natural mind/body boost to get you off the couch and up your next Spartan Rope Climb and over the Seven Foot Wall! WHAT WE COVER: What's so great about this ancient brew? A lot! It's not just for your afternoon tea and crumpets. This wonderful plant is chock full of healthy nutrients, antioxidants, and amino acids to help you pre- and post workout. - Green tea contains some caffeine about 40 mg per cup so it can give you nice boost without overloading you on caffeine and giving you the jitters. - Why else don't you get the jitters with green tea? L- theanine. I know, I know, what on earth is that, right? L-theanine is an amino acid found naturally in only a few sources. One, is tea. L-theanine acts synergistically with caffeine and gives you the natural boost you get from caffeine but without the jitters. - Next up – antioxidants and green tea is full of them. In particular, a group called catechins that help fight free-radicals. This can support your immune system and certainly help during cold and flu season. - Another important feature of green tea is the anti-inflammatory effect. This can help you post workout with muscle recovery and decrease stress on the body which can promote healing. - So many superpowers are hidden in this wonderful tea plant. In fact, green tea can help inhibit cavity forming bacteria in the mouth. So, as an added benefit it can keep your breath fresh during those long workouts. Also remember hot or iced you can reap these health benefits and it will help you stay hydrated. KEY TERMS & IDEAS: Green Tea (Camellia sinensis plant) can provide a healthy mind/body boost and has about 40 mg of caffeine per cup. Another special compound found in few foods other than green tea is the amino acid, L-theanine. It couples with the caffeine and gives you a natural energy lift but not the jitters you get with straight caffeine. Powerful antioxidant support: green tea is chock full of these and they help neutralize free-radicals which can form during basic metabolism. We all produce free-radicals during exercise and workouts. It's important to help the body get rid of them. Anti-inflammatory: green tea can help reduce inflammation which is an important mechanism for muscle repair and recovery As an added benefit: green tea inhibits oral bacteria that can cause cavities and bad breath. Keeps your mouth fresh during workouts. LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ "L-theanine—a unique amino acid of green tea and its relaxation effect in humans," Lekh Raj Juneja et al.,Trends in Food Science & Technology 10.6-7 (1999): 199-20 https://www.sciencedirect.com/science/article/abs/pii/S0924224499000448 "Green tea extract improves running endurance in mice by stimulating lipid utilization during exercise," Takatoshi Murase, et al., American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 290.6 (2006): R1550-R1556. https://www.ncbi.nlm.nih.gov/pubmed/16410398 "Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults," Kevin C. Maki, et al., The Journal of nutrition 139.2 (2008): 264-270. https://watermark.silverchair.com/264.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAjwwggI4BgkqhkiG9w0BBwagggIpMIICJQIBADCCAh4GCSqGSIb3DQEHATAeBglghkgBZQMEAS Free radicals are "toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called 'oxidative stress.' " See William B. Salt II, "How do free radicals affect the body," in Sharecare. https://www.sharecare.com/health/wellness-healthy-living/how-free-radicals-affect-body SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

Momentum can build up in the positive or the negative. Here's how you can make momentum work for you, NOT against you! LESSONS: Learn to course correct if momentum is starting to work against you. Take a new action to help build momentum for your goals. Organization is crucial for your success. Take 1 action, do the 1 thing, to start building momentum towards your goals. LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

Mind reading is when we make assumptions about what others are thinking or feeling. The problem is, these presumptions can put us in a position of believing we know what is true, when in fact we are guessing. We can then attach ourselves to stories that we are creating and see them as reality rather than assumption. Mind reading can essentially get us into trouble so it's important that we catch ourselves when we are doing it and work to correct course. LESSONS: Mind reading occurs when we make assumptions about what someone else is thinking. Two ways to move away from this are: Catching yourself when you find yourself mind reading. Circling back to the individual that you find yourself attempting to mind read and asking for clarification on what it is you may be assuming. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

This may be the most important interview in Spartan Up history. The story Dan Crowley, a 96-year-old WWII POW, survivor of the horrific Bataan Death March, and a delightful man. Faced with unfathomable torture, he is truly one of the most resilient, remarkable and optimistic human beings we have had the privilege to meet. This extended episode tells a dark tale in the world's history, yet, his smiling jovial face shows the true and utter strength, grit and resolve of our species. It was our honor to be able to capture this important story and share it with all of you. LESSONS: Persistence of hope is key Whatever has happened, there is still joy to be had Believe in yourself Be a role model Use the way your impacted to positively impact the world Live your life knowing you will survive Humor can be a powerful tool for healing LINKS: This episode is brought to you by CHOMPS, the cleanest jerky stick on the market. You can purchase Chomps' grass-fed, non-GMO, no sugar added meat snacks at https://chomps.com/ use the promo code SPARTAN for 20% off and free shipping TIME STAMPS: 0:00 Hosts Colonel Nye, Johnny Waite, Marion Abrams and guest Dr. Lara Pence introduce this powerful interview 2:34 Col Nye introduces the history behind the Bataan Death March 4:00 Joe DeSena interview with Dan Crowley begins 7:00 making his way to the Philippines 13:00 attack on Nichols Base in Manilla 15:00 sailing to Bataan Peninsula 17:00 defending Bataan against the Japanese 21:00 an untenable position 22:25 the night of April 9th - a long swim 28:00 CHOMPS.COM break 29:00 31 Habits of the Healthiest Spartan 30:48 Joe DeSena interview with Dan Crowley continues - "the need to endure" 33:00 trapped in a 3 acre cesspool - "becoming valuable enough to be given the right to live" 35:00 slave labor work detail 36:45 building an airfield without machinery & beaten with clubs (nicknamed vitamin sticks) 38:00 almost beaten to the point of death 39:30 Jerry the "Executioner" 43:20 being deemed "unfit for labor" & sent to Japan 46:45 sailing from Brooklyn army base 47:00 The lowest point 48:45 Going home - the Readjustment Period 51:00 trying to get a job once home 53:15 Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence discuss this remarkable interview 1:05:00 CHOMPS.COM close SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Both mental and physical health are critical for athletic performance. Environmental conditions also play a crucial role. What happens to your body when you're exposed to extremes of cold and heat? Can your body adapt to these conditions? It's important to know what happens to the body during extremes of temperature, what science has taught us about human environmental limits, and ways we can do to safely take out endurance to the next level. WHAT WE COVER: In a word….yes, but, in moderation. First, two terms to review: Hyperthermia and Hypothermia. - Hyperthermia – that's when the body is too hot and in the extreme, can lead to heatstroke. This happens when there's an uncontrolled increase in body temp and it exceeds the body's ability to lose heat. Depending on how it's measured typically hyperthermia begins when your core body temp is above 100.5F (38C) and extreme hyperthermia is at 104F (40C). Why it's bad is that key enzymes in the body start to break down. And at about 106F cells start to die. Remember our normal body temp is 98.6F (37C) Now with this, I'm talking about internal or core body temperature obviously the external temp can be much higher. The key, your body's ability to lose the heat, stay hydrated and maintain your core temperature. Everything is about homeostasis or balance. - Now how about Hypothermia – that's the opposite extreme. It's when the body loses more heat than it can absorb. This begins once body core temp goes below 95F and starts with shivering because that's a way for your body to try and increase body temp. Once internal temps reach about 86F (30C) cellular metabolic processes start to shut down and this makes walking almost impossible. Now that's the extreme but there's a lot in between. Most humans can't withstand internal core temps below 70F. With these temp extremes it's important to keep in mind that our bodies can adjust and acclimate to some environmental changes gradually. It builds tolerance and resiliency. You know the stories of Joe De Sena, Wim Hof, and others who have pushed, conditioned and trained their bodies to adapt to some pretty extreme situations. Many of the boundaries that describe what a typical human can survive are relatively well established. You may have heard the reference the "rule of threes" that's air, water, and food. It equal to 3 min, 3 days, and 3 weeks respectively so that's …3 min without air, 3 days without water, and 3 weeks without food. Yet, we've all heard of some that have exceeded those limits and pushed the boundaries of what we thought humanly possible. Training and exposure to extremes of temperature, when done properly, can unlock a form of environmental conditioning and your tolerance can increase. But, as always know your limits, be in tune with your body, and stay hydrated. KEY TERMS & IDEAS: Mental and physical health are critical for athletic performance but environmental factor play a significant role. Hyperthermia: an uncontrolled increase in body temperature that exceeds the body's ability to lose heat. Begins when core body temp hits approx 100.5F (38C) and extreme hyperthermia is at 104F (40C) Hypothermia: when the body loses more heat than it can absorb. This begins when core body temp dips to below 95F (35C) and your body begins to shiver as a way to produce heat. The human body can adjust to temp extremes and improve tolerance. When done gradually and with proper training you can build resiliency. Each person's tolerance to environmental extremes can differ. The key is to know your limits and build gradually and safely. LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ "Between extremes: health effects of heat and cold" Environ Health Perspect. 2015 Nov; 123(11): A275–A279. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4629728/ "How thermoregulation can give athletes an edge (mission athletecare)" Korey Stringer Institute, Univ of Conn, May 17, 2015. https://ksi.uconn.edu/2015/05/17/how-thermoregulation-can-give-athletes-an-edge-mission-athletecare/# "What doesn't kill us: how freezing water, extreme altitude, and environmental conditioning will renew our lost evolutionary strength" by Scott Carney Jan 3, 2017. https://www.amazon.com/What-Doesnt-Kill-Environmental-Conditioning/dp/1623366909 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

Success leaves clues. When I hear lessons from successful people, there are common themes and 1 of those common themes is getting comfortable being uncomfortable. Growth comes from being uncomfortable. LESSONS: Going through tough times empowers you mentally and physically. Struggle reveals AND builds our character. Challenges are opportunities for you to grow. Write down something that opposes your comfort zone (morning workouts, waking up early, packing a healthy lunch) and then DO the very thing that opposes your comfort zone! LINKS: More about Zach Even-Esh https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

Setbacks are part of the human experience. We all experience them and they often come in different forms - physical, relational, emotional. Setbacks can offer lots of opportunities for growth but you've got to be open to seeing them in order to benefit. How we recover from a setback is often determined by our outlook and willingness to shift perspective. LESSONS: Setbacks can offer opportunities for growth and change. When you experience a setback, give yourself permission to reflect on what brought you there in the first place. Ask: How did I get there? Allow a setback to give you space for pause so that you may benefit from slowing down and being still. Remember that a setback gives you a chance to shift course and try something new. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

Three-Time Olympic Medalist Kristine Lilly's Advice on Soccer and Life Kristine was part of the world-renowned American Women's soccer team that put women's soccer on the map in the US! On that team, she scored an incredible 130 goals in her 23-year career, played in 3 Olympics winning Gold in tow and Silver in the third, and is the most "capped" player in football history. She and Joe DeSena talk about being fit for life, the struggle and reward of the fight to the top, and her strategy for the tough days! Watch out, Joe may even get a black eye... LESSONS: Keep trying Know that EVERYTHING matters Make choices that make you a better person each day Push each other in workouts Belong to something that has like mindedness Be fit for life HAVE FUN! LINKS Kristine Lilly http://kristinelilly13.com/ This episode of Spartan Up is brought to you by FitAid. Race dirty, recover clean with FitAid. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle. TIME STAMPS 0:00 Hosts Colonel Nye, Dr. L and Johnny Waite introduce the guest 2:30 Interview with Kristine Lilly begins 5:20 Joe calls his wife Courtney DeSena 8:40 Fitaid Break 10:15 31 Habits of Healthy Spartans: #1 eating window - intermittent fasting 11:27 Kristine Lilly Interview continues - being competitive 12:27 Healthy competition 15:00 Sharing goals for success 18:00 Why the women's game did so well 21:40 Dr. L, Colonel Nye and Johnny Waite discuss the interview and how you can apply the lessons we learned into your daily routine 28:47 Fitaid special offer SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Colonel Nye, Sefra Alexandra and guest Dr. Lara Pence Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we'll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime. Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we'll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime. WHAT WE COVERInflammation occurs naturally in the body and can be helpful and needed for an acute situation. It's your body's first line of defense But, if left unchecked, chronic inflammation can contribute to some major illnesses such as: heart disease, diabetes, obesity, depression, and Alzheimer's. So, what are some key steps you can take to decrease or prevent chronic inflammation: A number of lifestyle choices can help reduce inflammation: 1. Stop smoking! 2. Decrease your alcohol consumption 3. Exercise! Our bodies are meant for movement and this helps clear toxins4. Adequate sleep: you rob yourself of much-needed sleep and it triggers inflammation because it puts stress on the body.5. How about some natural remedies or treatments that can help?e. Some powerful anti-inflammatants include: - Turmeric: it's an ayurvedic spice used to flavor many delicious curries but you can use this in its powdered form on food, in drinks, as a tea or in supplement form- Broccoli: I love food as medicine so eat the real deal when you can but it can also be consumed in powder form that can be added to healthy smoothies or veggie drinks.- Green Tea: I discuss green tea in another one of our podcasts but it's because it is great, I'm a fan, and I drink a few cups every day. Again, I like using the actual food or beverage but they do make green tea supplements and a particular compound found in green tea called EGCG has strong anti-inflammatory effects. -Quercetin: its an antioxidant found in citrus, olive oil, and dark-berries – like blueberries. Use the natural from in food whenever possible but it does come in a capsule supplement form as well.f. Now you know why you don't want inflammation and some simple ways to prevent it. Keep inflammation at bay and your body primed and ready to take on whatever comes next! KEY TERMS & IDEAS:Chronic inflammation: many triggers from poor diet, chronic stress, autoimmune conditions, allergy, and poor sleep. Healthy inflammation: an acute response to illness, infection, injury or some other bodily insult is a healthy defense but avoid chronic inflammatory statesChronic inflammation can increase risk of heart disease, diabetes, depression, and obesityAnti-inflammatory activities: healthy diet, decrease alcohol consumption, stress reduction, and quality sleep Anti-inflammatory foods and herbs: turmeric (natural spice), broccoli, green tea, and quercetin (found in olive oil, citrus, and dark berries) LINKS & RESOURCES:Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/Sage Tonic www.sagetonic.comSage Tonic on Instagram https://www.instagram.com/sagetonic/ "Obesity and inflammation: the effects of weight loss" Nutr Res Rev 2008 Dec;21(2):117-33.https://www.ncbi.nlm.nih.gov/pubmed/19087366"The inflammatory theory of disease" EMBO Rep 2012 Nov; 13(11): 968–970.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/"Antioxidant and antiinflammatory activities of curcumin on diabetes mellitus and its complications" Curr Pharm Des 2013;19(11):2101-13.https://www.ncbi.nlm.nih.gov/pubmed/23116316"Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells" Prev Nutr Food Sci. 2014 Jun; 19(2): 89–97.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/ SUBSCRIBE:Apple Podcasts: http://bit.ly/SpartanUpShowYouTube: http://bit.ly/SpartanUpYTGoogle Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP:Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS:Producer: Marion Abrams, Madmotion, llc.Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

Here are some GREAT lessons I picked up from a book called 'The Great Work of Your Life'. This book will give you inspiration and clarity on your true calling. LESSONS: If you do not follow your true calling, aka your true north, it will eat you up on the inside Share your unique genius with the world. There are people out there who NEED you to share your unique genius. Come up with an action plan to move forward with at least 1 action every week. LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book The Great Work of Your Life, Book: http://a.co/d/1CiN0Rw SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

Anxiety can plague many of us. That habitual and pervasive worry can not only become intrusive but also leave us feeling debilitated if not managed well. There are a few ways to reduce your anxiety and practicing them regularly can leave you feeling more in control of your worry and less vulnerable to it's impact on your day. These various tactics are not only simple in their accessibility but also easy to understand and apply. LESSONS: Anxiety is a habitual and pervasive state of worry that can impact your daily functioning. Working to manage your anxiety and practicing anxiety-reducing skills can help you feel more in control when feelings of worry arise. Try these tactics to reduce your anxiety: Breathe - the power of a steady breath is crucial when working through anxiety. Ground yourself - place your feet flat on the floor if you are sitting, and feel the weight of your body push into the floor. Name your experience - differentiate between being excited and being anxious. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

Anything is possible when you let no one outwork you. That's the mantra of Isaiah Kacyvenski. This episode is testament to the power of relentless determination. Growing up with a difficult childhood in poverty and bouts of homelessness - it was his dedication to studies, reading six hours every Sunday, and focusing on the words he taped to his ceiling "let no one outwork you today," that led Isaiah to eight years in the NFL. 6 years with the Seattle Seahawks, and then the St. Luis Rams and Oakland Raiders. But why stop there, next he won his MBA from Harvard business school and then on to success in venture capital. This is a story worth hearing. Hold yourself accountable for your own destiny ! LESSONS: You can control your own destiny Let no one outwork you Hold yourself accountable Don't be afraid to ask questions Always put yourself in someone else's shoes Have a relentless attitude Stay positive, work hard and dream big! LINKS This episode is brought to you by AfterShokz. Be open and hear it all with AfterShokz open-ear headphones, delivering situational awareness and comfort, unmatched by traditional in-ear or over-the-ear headphones. Visit spartan.aftershokz.com for $50 off wireless headphone bundles. TIME STAMPS 0:00 Our hosts Colonel Nye, Dr. L and Johnny Waite 1:26 SPARTAN.AFTERSHOZ.COM 1:53 Interview begins- how to overcome a rough childhood background 4:00 Controlling your destiny 5:00 Letting no one outwork you! 6:20 Holding yourself accountable 8:00 Working towards your goal- getting to Harvard 11:12 SPARTAN.AFTERSHOKZ.COM break 13:24 Interview continues 14:50 Getting into the NFL 18:30 Becoming a venture capitalist 20:30 Learning how to run businesses 22:50 Three takeaways 23:25 Dr. L, Colonel Nye and Johnny Waite discuss the interview and how you can apply some of the lessons we learned into your daily routine SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Colonel Nye and Dr. Lara Pence Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Meditation can be a simple but powerful tool to help your brain calm, improve focus, and enhance sleep. What's the easiest way to incorporate this technique into your daily routine? In this episode we'll tell you what it is, how to do it, and the short and long-term benefits to enhanced focus. WHAT WE COVER: 1. In a world of smartphones, networking groups, and virtual education, we are constantly bombarded with new tools, apps, and services that will help us be better and more effective at home, school, and work. All of these types of technology are great. But, there's one tool that no one is selling because you can use it for free: meditation. Lots of devices can help you with it but you can engage in it anytime, anywhere, and on your own. On a biological level, daily meditation has been linked to changes in brain structure, including a thicker cerebral cortex and . These parts of the brain have been linked to information processing and decision making. The benefits don't stop there - studies suggest that age-related brain changes might be off-set with regular mediation - So what is it really? Meditation is concentration in practice. According to a University of Washington study, meditation was shown to improve concentration and cultivate the kind of mindfulness that eases distracted or automatic behaviors and aids in maintaining focus. - You'll be noticeably less stressed. Meditation can provide a sense of calm, inner peace, and balance that benefits both your emotional well-being and your physical performance. - Another benefit, better communication. Communication is a result of the clarity and focus that meditation brings. A clear mind will communicate focused and clear thoughts. 4 Simple Steps - Sit somewhere comfortably - Close your eyes - Breathe deeply and naturally - Focus your attention on each breath and how your body moves with each inhale and exhale. 1. And always be "present" with your body and mind. That will make you feel grounded and enhance focus. KEY TERMS & IDEAS: • Daily meditation is linked to positive changes in brain structure and can improve focus and concentration • Research studies support meditation can focus the mind, decrease stress, and assist in brain processes such as decision-making and improve physical performance • 4 simple steps: sit comfortably, close your eyes, breathe deeply, and focus on your breathing • Meditation in your everyday routine: helps you to be present, feel grounded, focus and perform at your best LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ " Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training" J Altern Complement Med 2018 May;24(5):486-504 https://www.ncbi.nlm.nih.gov/pubmed/29616846 "Thinking about Not-Thinking": Neural Correlates of Conceptual Processing during Zen Meditation" PLOS One, published online: Sept 3, 2008. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0003083 "The potential effects of meditation on age‐related cognitive decline: a systematic review" Advances in Meditation Research: Neuroscience and Clinical Applications January 2014, Vol 1307, Issue 1; 89-103. https://nyaspubs.onlinelibrary.wiley.com/doi/abs/10.1111/nyas.12348 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

Do you ever find yourself saying the all too common phrase, I just don't have the time to exercise. We've all been there before, so if you find yourself on a time crunch, here are a few powerful SPARTAN exercises that you can do at home, no matter where you live! NOTE: This episode works best if you can watch the video to see how the exercises should be performed! LESSONS: You can exercise at home or outdoors, no gym needed, with these 3 simple and effective exercises. Sandbag Shouldering: Keep a flat back and pull the bag up onto your shoulder, alternating shoulders for reps or time. Carry: You can carry any object. Always lift with a flat back and mix up the position you carry the object (shoulder, on your back, or in front of the body) Clean & Throw: Throwing a medicine ball or stone is a great way to develop power and conditioning. LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

The data is pretty clear - the way that you think about yourself impacts your performance. Plain and simple. When you are engaging in more positive thinking patterns and see the world through a more positive lens, your performance in various arenas increases. Whether it's your career, your relationships, or your performance out on the Spartan course, how you come out in the end will depend on the way that you think about yourself and the language you use for yourself. The more positive your thinking, the more improved you can expect your performance. LESSONS: Thinking positively increases your performance in various arenas of life. When you engage in more positive thinking patterns, you are more likely to operate with greater confidence and faith in yourself. Try to shift away from negative, self-deprecating thoughts and start implementing more positive affirmations and mantras. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

Have trouble staying happy? When it became a struggle for Chris Ashenden, founder of Athletic Greens he attacked it like any other problem in life. He compiled a list of things that make him happy, then made sure to do them every day. For Chris the list includes dancing, time with dynamic people, sunlight on the face, intense exercise, heat changes. In this episodes of Spartan Up Joe DeSena sits with Chris at Spartan World Championships in Tahoe to learn about the entrepreneurial and personal journey that led to the incredible success of Athletic Greens - both as a product and as a business. LESSONS "It's not what you eat, It's what gets absorbed." Build a Moat = protecting your business. Play well as a team. There is value to being 100% focused on happiness. Struggling with happiness? Try writing a list of things that make you happy and doing them every day. Find one thing each day that pushes you toward your goal and check it off. Always be improving, if someone is going to come out with a better product, let it be you. Have fun with the growth of your business. Don't let perfect stand in the way of possible. Get your marketing message right. LINKS Athletic Greens https://athleticgreens.com/ Athletic Greens on Facebook https://m.facebook.com/athleticgreens This episode is brought to you by CHOMPS, the cleanest jerky stick on the market. You can purchase Chomps' grass-fed, non-GMO, no sugar added meat snacks at https://chomps.com use the promo code SPARTAN for 20% off and free shipping TIME STAMPS 0:00 Our hosts Sefra Alexandra (The Seedhuntress,) Johnny Waite and guest panelists Matt B Davis (Obstacle Racing Media,) and Charlie Brenneman (The Spaniard) introduce Joe DeSena's Interview with Chris Ashenden. 1:22 CHOMPS.COM save 20% with code SPARTAN 1:40 Interview with Chris Ashenden of Athletic Greens begins 3:00 What you eat vs. what gets absorbed 5:45 Playing rugby in Argentina & meeting Tim Ferriss 7:45 Building a "moat" around the brand 9:20 CHOMPS.COM break 10:25 Back to Joe DeSena's interview with Chris Ashenden 12:00 Origin story of this entrepreneur 12:50 Bankruptcy & how to overcome it 14:00 How to focus on happiness 17:00 What's good enough? 18:30 Perfect vs. possible 21:40 Charlie Brenneman (The Spaniard,) Sefra Alexandra (The Seedhuntress,) Matt B Davis (Obstacle Racing Media,) and Johnny Waite put the interview with Chris in perspective and help you apply the lessons to your life. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra & guest hosts Matt B Davis & Charlie Brenneman Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

On Spartan Health we've talked about how important your senses can be in terms of your cognitive function and physical health. In this episode, we take a deep dive into how you can tap into your sensory system as a powerful tool for optimal mental and physical performance. SImple techniques that can get you ready and set for you next Spartan Sprint, Super, or Beast! WHAT WE COVER: We all experience it now and then. You want to focus, get in "the zone" but you're having a tough time. Here's 5 easy steps that will help you get centered fast. Each of them is a different tool or technique and each activates a different sensory pathway. What do I mean by that? Let's say you want your brain to focus or concentrate. An effective way to do that is to send a signal on every one of your sensory pathways (your sense of sight, touch, sound, taste and smell). Your sensory system is your only connection to the outside world and it's pretty powerful. It works 24/7 sending signals to your brain and you're deciding (often subconsciously) if it's a positive or negative stimulus and your body and mind respond accordingly. So, being in tune and mindful of your sensory system can carry you a long way to better focus and getting your "game face on." What to do: Sight: now this first one is both sight but it's also something physical. It's a yoga pose: called tree pose. The challenge of tree pose is maintaining your balance on one leg. Unlike most poses, this one requires eyes open, which helps cultivate focus. Select a point for your gaze and hold that it will help alignment of your posture. When practicing, it helps to imagine your body as a tree and that the foot you are balanced on are the roots and your leg is the trunk. Regular practice of this pose improves concentration, balance and coordination. Touch: your sense of touch can be engaged by acupressure. Acupressure unlike acupuncture does not use needles but, instead stimulates (according to TCM) certain active point locations on the body can elicit a response. Such as, improved focus. There's a number of points you can use but here's an easy one: It's called Governing Vessel or GV 20. It's on the crown of your head between the cranial bones to find the point make a line with both fingers from the back of your ears and they'll meet at the top of your head where there's a slight hollow. That's GV20. Gently rub or stimulate the point for a minute or two. This can be repeated as needed. Sound: Sound and Music can be powerful. The types of music to listen to that aid concentration are typically songs with smooth melodies and a peaceful harmony with minimal lyrics are the types of sounds that help the mind calm and allow the brain to focus. Taste: this is an going to be a tea blend. Both green tea and ginseng can help the brain focus. You can use one or the other or combine both for an extra punch. Green tea has a relatively low amount of caffeine but that caffeine is coupled with another compound found in tea, L-theanine. These two together help calm but focus your brain. Another option or a great addition is ginseng – this herb has several different types and it's the panax ginseng that can help improve aspects of working memory and focus. Last up, smell; your sense of smell or olfaction offers one of the most direct sensory connections to the brain. So for this sense aromatherapy but I'm talking about the actual herbs in the form of essential oil not synthetic mimics. Two to try: rosemary and basil. Inhaling the scent of these herbs has a stimulatory effect on the brain and be uplifting. You only need to inhale for one to two minutes. You can repeat several times throughout the day for a quick boost. Ok, lots of stuff covered here let me give a quick review of key points for each sense to be treated: 1.Sight: Tree Pose Touch: acupressure point GV20 Sound: minimal lyrics, a peaceful harmony, pick something you enjoy Taste: Green tea and /or Ginseng Sense of Smell: Rosemary and Basil. Now, get in touch with your sensory system and you'll be amazed as to how you get in tune and in sync with your body and mind. KEY TERMS & IDEAS: Consciously and unconsciously your body responds to sensory stimuli around you. Your 5 senses are your connection to the outside world. They take in environmental stimuli 24/7. To get the best response from your brain to improve mental focus: use your entire sensory system - sight, touch, sound, taste, and smell. Stimulate each sense to improve mental focus: Touch - acupressure, Sight - yoga poses (provides both a physical reality and visual aspects), Sound - minimal lyrics, pick something you like, Taste - Green Tea and Ginseng, Smell - invigorating rosemary and basil To be "all in" for your next Tyrolean Traverse, Sled Drag, or Atlas Carry - tap into your senses! LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/

No matter how passionate you are about what you do, there will always be a time where you feel like you've hit a wall and need a break. The BIG reason I've seen others experience burnout including myself, is often times because we get busy looking at what others are doing and we lose our OWN True North! LESSONS: Don't waste time watching what others do Focus on YOUR passion, not what others are passionate about Reconnect with your True North on the regular. Ask yourself WHY you started doing what you're doing in the first place Focus on your Unique Ability as Dan Sullivan from Strategic Coach calls it. Your Unique Ability is your passion and will keep you fired up for the long term! LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

Getting curious is the unsung hero of mental toughness. Sometimes our ego likes to play first man and we close ourselves off to the wisdom, expertise, and knowledge of others. But the truth is, when we do this we are actually closing ourselves off to growth, expansion, and enlightenment. The more available we are to learning and taking in what others have to offer the more we can fill our mind with the 'good stuff' and rid ourselves of the junk. LESSONS: Getting curious and becoming available to the expertise and knowledge of others is important in gaining wisdom and getting rid of that which doesn't serve you. Get curious by asking the individuals you admire: How do you do it? How did you get here? What have you learned and know to be true? Set aside your ego and become available to new information through books, conversations, podcasts, documentary movies, and more! SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

Kwame Christian, Director of the American Negotiation Institute, says any time two people are in a conversation and one of them wants something it's a negotiation. The best things in life often lie on the other side of difficult conversations. We are negotiating all the time! In this interview, he shares a series of tools to help you negotiate anything, then puts Joe through a negotiation sparring session to demonstrate. Kwame believes using "compassionate curiosity" and understand the value of relationships, the importance of deep listening and questioning are the true art of negotiating. Stay tuned to the end of the conversation for the tools he recommends to "channel your inner unreasonable person" and win the day. As an added bonus, if you watch on YouTube you'll get to see Col. Nye behind the wheel for this on the move interview. LESSONS: Learn to recognize when you are negotiating. Get CURIOUS to see what is going to get the deal done. The person asking the questions is controlling the conversation, not the person talking. LISTEN. Have compassion. Understand the value of building relationships. Use negotiating as a brainstorming session to solve problems. LINKS: American Negotiation Institute http://americannegotiationinstitute.com "Nobody Will Play With Me: How To Use Compassionate Curiosity to Find Confidence in Conflict" https://amzn.to/2Eo6wNx This episode of Spartan Up is brought to you by FitAid. Race dirty, recover clean with FitAid. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle. TIME STAMPS 1:40 FORTHEFITAID.COM 2:17 Interview begins - careful the Col. is behind the wheel ;) 6:00 Tips and tricks for negotiating 7:30 Negotiation practice - Sparring session 9:00 Compassionate curiosity 11:30 The role of ego in winning/ losing 11:48 FITAID Break 14:04 Interview continues :A negotiation step by step 17:32 Brainstorming to solve problems 19:00 Three key skills explained: Pace, direction & framing 24:25 Sefra, Dr.L, Joe & Johnny discuss interview SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra & Dr. L Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

What is sleep? Why do we sleep? And what does sleep really do? Even though sleep is a fundamental part of of our daily routine the scientific community still debates many topics about our sleep. But, a few things are clear: we need it and can't function without it. And, it's a powerful way to support mental and physical health. Our brains do a lot when we sleep. In this episode, we'll talk about why you need your Zzzzzz's! WHAT WE COVER: Low energy, poor memory, irritability, and weight gain…what do these things have in common? Not - enough - sleep! Why do we sleep? Despite years of research, we still don't know all the aspects of why we sleep but scientists do know we need it and can't survive without. Even though we all know we need a good night's sleep I in 3 adults in the US don't get enough of it. How much do you need? - most of us require between 7-8 hours but some may need closer to 9. Anything less than that and you're robbing your body of much needed down time to regenerate, recharge, heal and for the brain to consolidate learning from what you've done that day. A lot happens while you sleep from hormone release to learning and storage of information from that day's activities. If you don't get enough sleep it can contribute to: - poor learning and memory - decreased stamina - increased stress hormone cortisol (not good, it can increase inflammation and negatively impact immune function) - Increased blood pressure - weight gain! Your body is more likely to gain weight because your metabolism is less efficient and you have more ghrelin – a hormone that can increase appetite. Bottom line, catch your Zzzz's so your body and mind are primed and ready for your next race! KEY TERMS & IDEAS: Sleep is critical to our health yet 1 in 3 adults in the US don't get enough of it. 7-8 hours of sleep per night is the average most of need for optimal health benefits. Sleep helps us learn, store memory, perform healthy cellular repair and regeneration Poor, disrupted or not enough sleep decreases stamina and physical performance, negatively affects memory and raises stress hormones, blood pressure and can cause weight gain LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ "Clues to the functions of mammalian sleep" Nature 2005 Oct 27; 437 (7063), 1264-1271. https://www.ncbi.nlm.nih.gov/pubmed/16251951 "Sleep deprivation: Impact on cognitive performance" Neuropsychiatr Dis Treat. 2007 Oct; 3(5): 553–567 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/ "The impact of sleep deprivation on hormones and metabolism" Medscape, Neurology, Insomnia and Sleep Help, Nov 2018. https://www.medscape.org/viewarticle/50282 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

Adversity and obstacles are always going to be there. Once you accept this, your obstacles can no longer control you. You begin to view obstacles as opportunities. You begin to thrive under adversity because adversity builds your Character! LESSONS: Obstacles are Opportunities. Your mindset towards challenges will determine your outcome. Injuries are not a green light to sit on the couch and sulk. Work around your injuries and find a way instead of finding an excuse. Think about all the men and women we've interviewed for Spartan UP! They ALL took the obstacles and challenges and turned them into an opportunity! LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

We often wait to get started on projects or activities until we are motivated. But the 'I'll start when I'm motivated' is leaving us stuck and stagnant. That's because it's momentum that builds motivation - not being still. Stillness stifles. Momentum motivates. Once you get going on your next project or new activity the motivation that you've been looking for will build as you grow the muscle of your work. LESSONS: Stillness stifles. Momentum motivates. Don't wait on getting motivated to get moving. Your movement will grow the motivation. Start anywhere and keep pushing onward. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

Aaron Hinde, Co-Founder & President of LIFEAID, tells us how he has used his Universal ATM: Alignment, Trajectory & Momentum to build a huge brand organically and in the process has gathered a super loyal and positive community. He put everything into the creation of a healthier alternative to sodas and energy drinks, living on a frugal diet of canned tuna until the ATM paid off. The advice this week is as refreshing as the "Performance Beverages." LESSONS: Universal ATM: Alignment, Trajectory, Momentum It's not a time issue it's an engagement issue: BE PRESENT Never stop doing the little things Keep pushing, be conscious & positive Operate like everything you do will be on the front page of the paper LINKS: LIFEAID https://www.lifeaidbevco.com Aaron on Instagram https://www.instagram.com/aaronhinde/ Fitaid on Instagram https://www.instagram.com/fitaid/ This episode is brought to you by AfterShokz. Be open and hear it all with AfterShokz open-ear headphones, delivering situational awareness and comfort, unmatched by traditional in-ear or over-the-ear headphones. Visit spartan.aftershokz.com for $50 off wireless headphone bundles. TIME STAMPS: 0:00 Introduction 0:50 Spartan.aftershokz.com 1:20 Interview begins 1:45 hustler mentality 3:15 paying your own way 4:00 living off the grid 5:00 getting by on $1,000/ month 7:00 slinging cans at golf tournaments 8:30 having alignment 9:30 focus on trajectory 10:20 aftershokz break 13:26 interview continues 14:30 Universal ATM 16:00 repping the brand 18:50 time vs. engagement 29:10 Sefra, Angle, Johnny & Joe discuss the interview SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye and guest host Angel Sanz. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Caffeine in one form or another is used by about 90% of Americans every single day. How much caffeine you consume can have a direct effect on your health. Know your limits and the signs and symptoms of too much caffeine. WHAT WE COVER: We've all been there…you're dragging and have a busy day ahead…you need a quick boost. Many of us turn to caffeine. First of all, I've never known of anyone to die from caffeine overdose. Although death by caffeine sounds unlikely…can it occur and how much is too much? So, about 400mg of caffeine is the point at which most of us can develop caffeine intoxication. What does that mean? Physically you: -Start to sweat -Get Clammy hands -Feel Heart palpitations -You can become Irritable, agitated, jittery and it's hard to sit still -In its most severe case, it can cause life threatening atrial fibrillation (irregular heartbeat) which can prompt an MI (myocardial infarct) or heart attack. Well, how much caffeine is in the stuff we drink? Your typical 8 oz cup of black coffee (straight up not with syrup, whipped cream, flavorings) has about 95mg of caffeine. Some will have upwards of 150 depending on the type of bean and how it's processed. So, having 3 cups coffee, depending on the type, and you're already nearing the range for caffeine intoxication. By comparison, your typical cup of tea also depends on the type green or black can have anywhere from 30-70mg of caffeine per cup. In tea, a good portion of the caffeine leaches out in the first 30s of brewing. If you want to lower caffeine content, brew for 30s pour off that first batch and re-steep. If you want that caffeine then don't. Key points for caffeine in coffee and tea – don't overdo it; be in tune with your body and any symptoms of too much caffeine; other than that choose your brew and enjoy! KEY TERMS & IDEAS: Some form of caffeine is consumed by approx 90% of Americans everyday. The upper limit of caffeine consumption is 400mg per day. In that range you can experience caffeine intoxication Typical 8 oz. cup of coffee is about 95mg of caffeine and an equivalent cup of tea is about 40mg of caffeine. Know your limits and the symptoms of too much caffeine: sweating, clammy hands, heart palpitations, anxiety, and irritability to name a few. LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ "Caffeine content for coffee, tea, soda and more" Mayo Clinic Staff, Healthy Lifestyle/Nutrition and Healthy Eating https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372 "Caffeine Toxicity" Drugs & Diseases / Emergency Medicine, Medscape updated: Aug 21, 2018. https://emedicine.medscape.com/article/821863-overview SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

We often hear others talking about focusing on one thing. In fact, you might be doing this yourself. You're focused on work? Focused on family? Instead of just focusing one area of your life, simply apply excellence to ALL areas of your life. A Spartan exercises discipline and excellence to ALL areas of life. LESSONS: It's easier to apply excellence to ALL your areas of your life. Change your mindset. Stop saying that you're only focused on 1 area. Instead, apply excellence to ALL areas of your life. You build more momentum by applying excellence to all areas of your life. Life is complicated enough. Don't complicate it more by only focusing on one thing and being "good enough" at the rest. LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

We all have a set of coaches that reside in our head at any given time. Many of these are a compilation of past individuals who have influenced us and their past messages have now become our own internalized voice. Many of these are helpful but some of them may be harmful because their messages are negative in nature or bring us down rather than lift us up. Learning how to differentiate between the helpful coaches and harmful ones is an important step in weeding out what doesn't serve us. LESSONS: Be aware not only of what messages you send yourself internally but also where these messages might be coming from. Differentiate between which internal coaches are helpful and which are harmful. Which ones make you feel good about yourself? Quiet the harmful coaches by calling up the helpful ones and giving them more air time in your head. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

What does it take to become an Olympian and do those things carry over into success in other endeavors? If anyone knows it's Mike Miller. He's CEO of the World Olympian Association, which brings together the 120,000 living Olympic alumni. How do these athletes transition into the business world? Will Spartan become an Olympic sport? The Olympic spirit is strong in SPartan's international competitions! LESSONS Set a plan. Work hard to achieve the plan. Be motivated by your values. Push yourself in training. Be curious. Keep positive people around you. GO FOR IT - don't overthink. If you're not making mistakes, you're not trying. Approach life the way you would approach training for the Olympics. Be a part of someone else's success LINKS World Olympians Association https://olympians.org/ This episode of Spartan Up! Is brought to you by Powerful Foods. Fuel your active lifestyle with high-protein, no sugar added products, made with natural ingredients. Visit Shop.Spartan.com/Powerful for a 10% OFF any Powerful product, with code SPARTANPOWER. TIME STAMPS 00:00 Introduction with Johnny, Sefra and Col. Nye 00:47 Powerful Foods shop.spartan.com/powerful code SpartanPower 1:17 Interview with Mike Miller 2:45 Transitioning from being an Olympian 4:00 How athleticlic skills translate to business 5:15 Who are you after retirement 6:30 Mentoring programs 7:25 Pushing yourself in training 8:45 Olympic games as a platform to bring people together 10:00 Spartan in the Olympics? 10:32 Powerful Foods break 13:00 Mike Miller Interview continues 14:30 Believe in yourself 15:15 Be determined in life 18:00 Help others to succeed 20:20 Everyone has skills 21:40 Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye discuss the interview. 26:43 Performance Foods close SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Adaptogens are a special class of herbs that have been used around the globe for centuries by many different cultures. These herbs support your body's stress response, immune system, and can help pre- and post-workout for both endurance and exercise recovery. WHAT WE COVER: a. Simply put, adaptogens are great. They are a particular Class of Herbs that have been linked with helping the body adapt to stress (psychological and environmental, this includes physical or endurance related stress as well). b. In general, they're considered rejuvenators or tonics and have been assoc with helping cognitive performance as well c. Some examples: these herbs come from across the globe but they have similar effects on the body. You've likely heard of some of them: Ginseng Ashwagandha Holy Basil Rhodiola ...used for centuries by many different cultures around the globe. They are different herbs yet share some similar characteristics. d. One of the best researched is Rhodiola (I chat about this in another podcast so stay tuned)….literally hundreds of studies on it use and application for helping the body respond to physical and psychological stresses. e. Another adaptogen, Ashwagandha it is a much-revered herb in Indian, Ayurvedic medicine and has been used in that culture for conditions such as nervousness and anxiety, insomnia, to promote memory and improve GI (gut) health. f. Most of these adaptogens come in capsule, liquid, powder and herbal tea form and are typically very well-tolerated. There has been quite a bit of research on the various adaptogens and they are generally considered safe, non-toxic, and to have a normalizing effect on the body in terms of stress response and cortisol release. g. Ahhhhh. Cortisol..what is that? It's one of our main stress response hormones. It kicks into gear during our "flight or fight" response and at times of stress whether it be a physically demanding race, a work project deadline, or a school exam. What matters, is that your cortisol level increases when your body demands require it but that it returns to baseline once that stressor, whatever it might be, is mitigated or gone. And that's where adaptogens come in. h. Adaptogens support your HPA axis. That stands for Hypothalamic-Pituitary-Adrenal Axis. What on earth is that? That is a subsystem in your body that forms a communication loop between two structures in your brain (the hypothalamus and your pituitary gland) and your adrenal glands (one those are located above each of your kidneys). Cortisol plays a big role in activating that system and your stress response. I. Adaptogens have been associated with supporting that HPA axis, maintaining a healthy stress response. But, the HPA axis is an important neuroendocrine system in the body because it also regulates other body processes like our immune system, digestion, mood, and energy storage. J. Remember, always check with your health provider before starting any herb and if you're in the "all clear" then adaptogens can be a great addition to your health routine! KEY TERMS & IDEAS: Adaptogens: support body's stress response, cognitive health, endurance, and exercise recovery A few adaptogenic herbs: Ginseng, Rhodiola, Ashwagandha, and Holy Basil Growing body of research to support their use Cortisol and Adaptogens: Cortisol is one of our main stress response hormones and adaptogens help maintain a healthy range or level HPA Axis (Hypothalamic Pituitary Adrenal Axis): cortisol activates this body system and your stress response Adaptogens support HPA Axis: helps regulate stress, immune system, energy, mood and more Adaptogens can help pre- and post- workout LINKS & RESOURCES: Follow Nada on LinkedIn https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https:// www.instagram.com/sagetonic/ "Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity" Curr Clin Pharmacol. 2009 Sep;4(3):198-219. https://www.ncbi.nlm.nih.gov/pubmed/19500070 "Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial" J Evid Based Complementary Altern Med. 2017 Jan;22(1):96-106. https://www.ncbi.nlm.nih.gov/pubmed/27055824 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

Are you always thinking about HOW to achieve more, be it in fitness, health, life, business or any other area of interest? Instead of thinking about HOW, you really should be thinking about WHO. LESSONS: Who do you already know that has achieved 1 of your goals? Instead of thinking about how you can achieve certain goals, learn to collaborate, work with and learn from others who have already learned the how. It's WHO you can work with instead of learning the how on your own. Somebody else has already learned the how! Take action today! Who do you know in your network that would be great to team up with for your goals? Make it a win - win relationship. NEVER be a taker. Give first. LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan