The Hard Way With Joe De Sena

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

Accepting responsibility and taking ownership of your mistakes is key for not only self-reflection but also behavior change and modification. Because owning our mistakes can be painful and uncomfortable, we tend to offload responsibility onto other things or other people. We can always find a reason for why something is not our fault but engaging in this behavior pattern restricts our capacity for change and growth. When you accept responsibility you are opening yourself up to an opportunity to examine how things went awry in the first place and what might need to change next time. LESSONS: Taking responsibility and owning your mistake may be painful but it is critical for growth. When you accept responsibility you have an opportunity to learn from your mistake and gain wisdom around what could be different. Your mistake is not a reflection of your character, rather a point of reflection and opportunity for gaining self-awareness. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

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

NEW SERIES: Spartan HEALTH with Dr. Nada Milosavljevic every Sunday Your five senses are your body's most direct connection to the outside world. They take in information 24/7 whether you know it or not. Harnessing any one of your senses can be a powerful way to stimulate the brain to achieve optimal results. WHAT WE COVER: What are essential oils, often abbreviated as EO's? Essential oils come from plants, trees, flowers, and shrubs. Essential oils are the essence of the plant and in those oils you'll find the plants hormones, neurotransmitters, and growth factors. Some potent stuff to be sure. EO's can be inhaled, diffused in the air or applied topically. The interesting thing about using your sense of smell and inhaling them it that it's one of the most direct connections to the brain for a natural but rapid response. If you apply them topically know that they should be blended in another oil or water-based mixture so they don't irritate the skin. But, EO's are small enough molecules they can pass through the pores and enter the body. What EO's can help with your workout and give you that extra boost and spring in your step? Three words: Citrus, citrus, citrus. The citrus family includes, grapefruit, orange, lemon and lime and they are central nervous system (CNS) stimulants. They upregulate, activate and energize your brain! The two I'm focusing on today are grapefruit and lime. First up, Grapefruit: While it has grown in the West Indies since at least the 18th century, it wasn't widely known in the US until the 20th century. Today, there are at least 10 different varieties of grapefruit. Its essence or oil is prepared from its flowers and its powerfully fresh aroma can energize your senses! The other EO I'd like to tell you about is Lime: If you only use it in the kitchen to add some tanginess to your tacos or flavor a margarita, you are really missing out! Lime has important health and energy-boosting properties and can be combined with grapefruit for a wonderful 1 to punch to stimulate your mind and give your work out a boost! How to use them? You can use a towelette, wipe, tissue, gauze add a few drops of the energizing oils and inhale for 1-2 minutes. Repeat as needed and amp up your workout routine…naturally! KEY TERMS & IDEAS: Essential Oils: E.O.s Eo's: plant hormones, neurotransmitters, growth factors Sense of smell/olfaction one of the most direct sensory connections to the brain Application: inhaled, topical, diffuser EO's: Citrus fruit family - stimulate/upregulate the C.N.S. (central nervous system) Citrus family: Grapefruit, Orange, Lemon, and Lime Pre-workout: Inhale for 1-2 min or apply topically to energize your workout LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ .com/sagetonic/ "Holistic Health for Adolescents" http://books.wwnorton.com/books/Holistic-Health-for-Adolescents/ "The potential of positive places: senses, brain, and spaces" https://www.tandfonline.com/doi/abs/10.3763/inbi.2010.0042 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

Are you always 1 step shy from finishing your "mission"? 1 step short of achieving your goals? Today Zach Even-Esh tells you how you can make it over the finish line. Listen, then start taking pride in the challenges while turning your obstacles into opportunities. LESSONS: View your obstacles as opportunities You don't have to like it, you just have to do it - Dick Marcinko, Creator of SEAL Team 6 Take pride in the challenges which will inspire you rather than defeating you Excellence and Convenience are rarely, if ever, found on the same road LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

Setting goals is an important way to keep us accountable to the dreams and desires that we have for ourselves. Goals are an effective way to keep us on track and give our movement structure. Sometimes, however, we fall into the trap of setting insane goals - goals that are unreasonable for our current position and end up hurting us in the long run. Pushing yourself is important but you have to set goals that are achievable so that you gain confidence and keep moving in the right direction. LESSONS: Be realistic about what you are capable of when you set a new goal. Set yourself up for success by setting goals that are tough but reasonable. Remember that each time you succeed in meeting a smaller goal it will add up and get you closer to your larger goal. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

Watch 2010 Drill Sergeant of the Year puts Joe DeSena in his place. First Sergeant Melissa Solomon has a deep understanding of what it takes to motivate. She should, she's a top professional.She knows fitness too! 1SG Solomon leads trainings in the Army Master Fitness Course to "create personal trainers in each company of 150 soldiers, to have them perform in optimal health." Trained in how to master resiliency, she gives you tools for when "things aren't going your way- don't quit- find another way and problem solve!" In this episode, wasting time and potential are not tolerated! LESSONS If your message isn't getting across, regroup and rethink To do your job well empower others Give tasks that people are likely to fail to establish a baseline Find alternate solutions and don't quit Be a sponge: coachable and teachable Test your limits Relinquish some of the comforts of home, embrace stress Find your core resilience Be mindful of your time, don't waste it! Find what motivates you - surround yourself with a "personal board of directors" Write down what you want - set dates to achieve those goals Have the tools you need - remove the excuses Be a part of something bigger than "just you" React to obstacles in a productive manner Don't make monsters out of challenges - just face them LINKS This episode of "Spartan Up!" is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan TIME STAMPS 0:00 Introduction 1:30 Athletic Greens special offer 1:56 Interview begins (you won't want to miss this!) 2:40 how to become a drill sergeant 3:15 getting your message across 4:05 how do you tell a good recruit? 4:30 don't quit 5:15 facing the brink of failure 5:45 pushing beyond limits 6:20 where does core resilience show up ? 7:30 how do you reach your goals 8:25 what are you motivated by ? 9:45 tips and tricks 11:00 ditch the excuses 12:40 drill sergeant burpees 13:00 Athletic Greens break 14:50 interview continues 15:30 Army Master Fitness Course 17:40 go out and get what you want 20:00 the Master Resilience Training Course 22:25 Sefra, Johnny, Joe and Joe Di discuss the interview 26:17 Athletic Greens special offer: AthleticGreens.com/Spartan SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye and guest host Joe Di Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Today Zach talks about the secret to pushing through when -willpower doesn't seem to be enough. - I came across a great book gifted to me by fellow Spartan Up Friend, Joe Polish of The Genius Network. This book is Willpower Doesn't Work. It made me rethink how self-discipline can be taken to the next level and beyond by changing your environment! LESSONS: Change your environment to change your life. Your environment can change by place and or people. Surround yourself with other high achievers so you are never the smartest Person in the room Publicly announce your goals so you are accountable to people that you don't want to let down 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

Fear is one of those emotions that can significantly impact our choices, behaviors, and ways that we engage with the world. We all have our own set of fears and the intensity to which we feel fear about different things varies as well. One trap that we can all fall into though is the misbelief that the intensity of our fear is a measure of our capacity to handle the challenge that is ahead of us. When we connect fear with ability we are more at risk of becoming immobilized and opting out of what it is that we are afraid of instead of moving onward. LESSONS: The intensity that we feel fear is no measure of our capacity to handle the challenge ahead. We can be very afraid of something and incredibly capable of conquering the challenge at the same time. We must deconstruct the belief that the intensity of our fear is somehow associated with our abilities. 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

34% of his body was burned when the Humvee he was driving hit an antitank mine in Iraq. Do you define yourself by your scars or do you conquer all obstacles with mindset, tenacity and humor. This week we speak with Dancing with the Stars champion JR about the art of adversity and about Joe dancing to Donna Summer. LESSONS Do you follow? Do you to break off lead? Don't be a sheep. Obstacles in your way? SO WHAT - just do it. You will regret the things NOT done, rather than the other way around. ASK: Are you happy where you are at? If not, change it. Always show up your best self. Control the reaction to your environment. Your life is a book - be the author! Bring people into your circle that challenge you. Pay attention and enjoy the small details of life- the learning moments Ask yourself what's your legacy: take the path less traveled. LINKS This episode of "Spartan Up!" is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan TIME STAMPS 00:00 intro 00:58 athletic greens intro 1:27 interview begins 2:00 34% of JR's body burned - understanding identity 2:45 Mindset vs. physical appearance 4:00 Joining the army 5:55 Giving back to the country 7:00 How life shapes you 8:45 Heading to war 10:00 Not giving up 11:55 Athletic Greens break 14:17 Interview continues 15:00 Joe dancing to Donna Summers 17:00 The tale of Shackleton 20:00 Reacting to triggers 22:00 Don't become stuck in rut 23:00 Who do you bring into your circle 25:00 How to find inspiration in everything 26:00 Journey not the destination 26:16 Sefra, Angel, Johnny & Joe discuss the interview 31:41 AthleticGreens.com/Spartan SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, Col. Tim Nye and guest host Angel Sanz. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Ben Franklin has a famous quote that speaks volumes: Early to bed, early to rise, makes a man healthy, wealthy and wise. What does your day look like? Do you get to bed too late and in turn, your morning is a struggle? Lack of sleep will negatively affect your health, relationships, energy levels and career! Listen to this episode to hear what successful people do. LESSONS: How working late to get more work done eventually negatively affects your productivity. How to slowly begin waking up earlier than your normal routine. How to "put points on the score board" first thing in the morning. 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

Engaging in a mindful practice each day can help reduce stress and increase your performance on certain tasks. But nowadays, individuals are feeling pressured to start this practice without acquiring an understanding of what mindfulness is and how to engage in the process. Simply stated, mindfulness is really just paying attention. It is bringing the focus into the present and developing a sense of nowness. You don't have to engage in a sixty, thirty, or even twenty-minute practice of mindfulness each day in order to reap the benefits. Simple techniques throughout the day can help you become more present. LESSONS: Mindfulness helps reduce stress, increases your performance on tasks, and keeps you focused on the present rather than always existing in the future. Try not to become overwhelmed by the idea of mindfulness. You don't need to be a yogi, meditate daily, own a candle, or enjoy soft music to meditate. A simple technique to help bring you into the present and engage mindfully is called 5, 5, and 5. In your head, name the following: Five things you can see. Five things you can hear. Five things you can touch. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

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

Do you remember our earlier episode on how obstacles are opportunities? Well, if you're stressed out, you likely have an obstacle standing in your way which is simply an opportunity in hiding! Here's how to reduce stress and boost productivity by learning a simply system for organizing your day and week. LESSONS: How to multiply your success by being highly organized. How to structure your week ahead by organizing on a Sunday night. How to make each day count by choosing & organizing your top 3 daily goals LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

Shame is a focus on self, whereas guilt is a focus on behavior. When we use language that is self-deprecating and shaming in nature our self-esteem struggles. Shaming language, such as "I'm a failure", "I'm an idiot", "I'm a loser", creates a belief system that our struggles are inherent to who we are and fixed rather than demonstrations of difficult moments in time. It's important to transition from shaming language that focuses on self to ways of thinking and expressing that is more focused on behavior. In doing so, not only will you be more available to growth but you won't feel as hopeless about change. LESSONS: • Shaming language that we use about our own sense of self reduces our self-esteem and contributes to a negative thinking pattern. • Shift the focus away from self and onto behavior if you are interesting in making changes, becoming more available to growth, and increasing your motivation. • A few examples include: 1. "I'm a failure" becomes "I failed at that task." 2. "I'm an idiot" becomes "That wasn't the smartest thing to do." SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

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

Have you ever felt like you're in a slump? The less you do, the LESS you want to do! Take a noter from Tony Robbins; he always talks about "getting into state". Do 1 thing to move you towards your goal. Move forward, never stay stagnant. LESSONS: Action always beats inaction Think about something you want to get better. Do 1 Thing to move towards that goal. Action beats momentum. The more forward action you take, the more action you WANT to take! LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

Internal emotional boundaries refer to the boundaries that are required for you to set in order to avoid absorbing and taking on the emotions of other individuals. It's important for us to set these boundaries so that we don't become overwhelmed by the other people's emotions and then become overregulated ourselves. We often need to become intentional with these boundaries and develop an internal coach that can remind us that we do not need to bring in feelings that are not our own. LESSONS: Internal Emotional Boundaries are important to set so that we reduce the risk of taking on the emotions of other people. Develop an internal coach that reminds you that you do not need to absorb other people's feelings. Use a mantra to assist in setting these internal emotional boundaries. Something like this could be helpful: That's their feelings, it doesn't have to be my feeling. Those are their emotions, not mind. Dr. L's favorite: That's their crazy, it doesn't have to be my crazy. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

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

What's the most common excuse for not exercising? I don't have the time! Well, we're about to show you that you DO have time. Not only do you have time, but there are more options than you know to exercise with just your bodyweight or in your backyard. Opportunity is knocking, as always! LESSONS: You can train in your backyard, in your house or just take a simple 10 minute walk. You don't need to travel to the gym. Pick 1 exercise a day. 1 exercise is 100% more than zero. You can do 1 exercise for 1 set in the morning and again at night, now you're 200% ahead of doing nothing. Action always beats inaction! LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

As a Spartan, resting your body is part of the training program. You rest to reduce the risk of injury, increase performance, and avoid burnout. Your mind, like your body, deserves the same level of attention and mental rest is essential for the very same reasons you rest your body. Resting your mind with intention and purpose gives your mental faculties greater clarity and availability for focus when you return to the task at hand. LESSONS: • Your mind needs rest so you avoid burnout and have greater clarity and focus. • Remember that resting your mind is not 'doing nothing' - it is doing something purposeful and effortful that moves you towards the goal of mental toughness. • Use these three tactics to help rest your mind: 1. Plan your rest with intention. 2. Get out of this world with a book, movie, art or other creative medium. 3. Inform someone of your intention to rest so they can help keep you accountable. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

Imagine 24 hours locked in isolation in a completely dark shipping container competing to see who can run the furthest on a TrueForm treadmill. Retired United States Marine, Major Brian Chontosh (aka "Tosh") and three others (John Witzing, Josh Chessman, and Isaiah Vidal ) accepted this challenge to raise awareness around mental health with the Whiteboard Project's LL24h ( https://www.thewhiteboardproject.com/24-hours-of-isolation ). The recipient of one of the highest military honors: the Naval Cross- Tosh, has shown unmatched fortitude in combat and combating the stigmas around post traumatic stress. Jump in the shipping container with us as we learn how to "suck a little less each day." In this episode, Joe Desena interviews Tosh before he enters the shipping container, and then all 4 athletes the moment the box is unsealed. Lessons: You are what you advertise Do a lot with very little Surround yourself with great people Want "in" on the hardest things Do things you don't want to do Identify your limits and expand your horizons Prove things to yourself, know your limits & strive beyond them Measure your effort, but against the right things Always do the BEST that you can in EVERY moment PTS vs PTSD: traumatic stress as a normal reaction vs a disorder Don't believe your own bullsh*t Walk humbly, absorb, think, question.. it's not about having the right answers - it's about having the right questions Take ownership - kill the excuses ! Rationalizations are just excuses in a fancy package Break down big problems to small problems & utilize small solutions Stay process oriented Focus on the task at hand and that will lead you to the target JUST BE HAPPY WITH YOU Suck less today then you did yesterday :) LINKS: LL24h ( https://www.thewhiteboardproject.com/24-hours-of-isolation On Instagram The Whiteboard Project https://www.instagram.com/the_whiteboard_project/ John Witzing https://www.instagram.com/johnwitzing/ Josh Chessman https://www.instagram.com/joshchessman/ Isaiah Vidal https://www.instagram.com/isaiahvidal/ Brian Chontosh https://www.instagram.com/tosh.crookedbutterfly/ The Reveille Project https://www.instagram.com/thereveilleproject/ Wound Warriors Canada https://www.instagram.com/woundedwarriorscanada/ This episode of "Spartan Up!" is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan Time Stamps: 0:00 intro to episode 1:18 Athletic Greens 1:48 Interview begins 2:00 Marine background 3:00 The Navy Cross 3:40 shipping container challenge | Whiteboard Project 4:45 What is a strong mind 5:40 The need to do things you don't want to 6:00 Dr. L's advice 7:10 The burden of command 8:30 Truth of looking yourself in the mirror 9:15 Competitions in life 11:00 Mental Health Awareness 12:00 PTS as normal & natural - not a disorder 12:40 Athletic Greens break 16:27 Interview continues 16:45 barriers of knowing & bullsh*t 17:30 Not about answers- It's about questions 20:00 Rationalizations are just excuses in a fancy package 24:00 Reductionism: breaking big problems down to have small solutions 26:00 How to suck a little less 28:00 Keep your eye on the task at hand 29:18 The panel gets ready to break them out of the shipping containers 29:35 Shipping containers opens 29:50 Tosh's reaction to 24 hrs in darkness 32:00 The four Whiteboard Challenge participants men's reaction 41:00 Sefra, Angle, Johnny & Joe discuss the interview 47:30 AthleticGreens.com/Spartan SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Whoever said you must CLIMB the ladder of success was wrong! You can JUMP the ladder of success thanks to technology and the speed of access you have to information and people who have already achieved what you want to achieve. LESSONS: Learn from the best of the best by finding a mentor. Learn from prior episodes of Spartan UP! Change your environment by attending a Spartan Race or a Spartan event to learn from others and get inspired. How to be a great mentee if you want to be mentored by someone who is already doing what you'd like to do. LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

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

A man who needs little introduction is Paul Teutal from Orange County Choppers. This week we learn how he literally built his business out of the ashes, spent years overcoming obstacles with alcohol abuse and how strong bending steel really makes you. Many may wish for overnight success, but would you be ready to handle the consequence? Lessons: Be a man of your word If you make a commitment stick to it- no matter the adversity It's all about perseverance You can be successful even if those around you don't believe in you Don't be afraid of work: work HARD Never give up what you're doing Lead by the power of example Make decisions that will give you a healthier life How can you change people, places and things for the better? Teeter has a special offer just for our listeners. Get the Teeter with bonus accessories and a FREE pair of Gravity Boots by going to https://teeter.com/spartan/ Time Stamps: 0:00 intro to episode 0:33 Teeter link 1:30 Paul's father's influence 2:20 Starting his own business 3:00 welding and finding opportunity 3:50 rough road of startup 4:20 working hard at whatever you do 5:00 A fire breaks out 5:40 keeping his commitments 6:40 dealing with alcohol abuse 7:15 getting sober 8:00 not willing to give up his business 8:50 Teeter Break 10:59 Interview Continues 11:45 Changing your habits 12:50 Starting Orange County Choppers 14:30 dealing with overnight success 15:40 Pauls lessons 16:27 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena discuss the interview SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Many of the most "successful people"in the world have a tough back story. They experienced tough times and instead of allowing those experiences or circumstances to define them, they chose to use those tough times to DRIVE them to greater heights. Lessons: Use your tough times to empower you vs over power you Remember that people who are achieving success often times had the odds against them, but they chose strength & success over giving up There are other people out there sharing their stories that you can relate to. Find 3 other podcasts to learn from and give them a listen today. Sometimes you simply need a reminder that it can be done and your situation is not unique. Change you frame of reference as Joe always says. Listen to another Spartan UP podcast episode and you'll hear someone who has used their tough times as fuel for success! LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

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

Can eating only raw fruits and vegetables improve your performance, health and recovery in racing? This week Myriam and Jacky explain how eating raw vegan has enhanced every aspect of their life - from a decade adventure racing to now conquering the obstacle courses at Spartan. Where can you find protein and what is your body really craving? … maybe they are onto something drinking seawater each day! Lessons: • Eating raw may help reduce the chance of injury and inflammation • A healthier diet can potentially alleviate allergies and asthma • You have to push your body hard to know it well • To change from a normal diet to a vegan diet should be done in steps • Put more vegetable juice into your diet by drinking it before meals • Your body is craving minerals and vitamins • Watermelons are great for the end of hikes • Juicing the night before a race may help you feel lighter and ready to go • Protein can be found in fruits, vegetables and juices • Palm syrup and a little seawater may be great for you?! This episode of "Spartan Up!" is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan Time Stamps: 0:00 Joe intro to the Boisetts 0:52 Athletic Greens 1:22 Interview begins 3:00 eating raw vegan 4:00 It's not about just performance but about health and recovery 5:00 healing asthma and allergies with a raw diet 6:00 how do you get protein? Myth vs. Fact 6:45 Spartan Race vs. expedition racing 7:40 Sleeping on a raw diet 8:38 Athletic Greens Break in an alpine lupine field 12:27 Interview continues 13:00 Yale study on protein consumption in athletes 14:10 we are not omnivores 15:00 how society normalizes a bad diet 16:00 winning adventure races: raw 17:00 pushing your body hard to know it well 17:30 race prep diet 19:00 advice to starting a raw vegan diet 21:00 bring a watermelon to the top of mountains :) 22:00 health benefits of seawater 23:00 Joe De Sena's commentary on the interview and what's coming up next! 24:00 Athletic Greens special offer for Spartan's SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay LINKS: http://www.myriametjacky.com/ FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

Obstacles can stop you in your tracks or, with the right mindset, you can find the opportunities in these obstacles. Dan Sullivan of Strategic Coach has a great quote, all those things that seem to oppose our goals are actually the raw material for achieving them. LESSONS: Write down a list of "obstacles" holding you back in any area of your life (Work / Career, Health, etc) Get creative with these obstacles. What action can you take that will move you through the obstacle and turn this obstacle into an opportunity. Take immediate action to transform your obstacles into an opportunity. LINKS: Dan Sullivan of Strategic Coach https://strategiccoach.com More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach's STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2018 Spartan

We have a lot of power and control to change our own trajectories. We can pivot at any moment though we often get stuck in certain thinking patterns that become barriers to us shifting direction. One of these thinking patterns is something called all-or-nothing thinking. It is a tendency to think in extremes - I'm either all in, or all out. The problem with this type of thinking is that if you start walking down one path you can feel stuck on that path because your mindset makes you believe there is no turning back. Shifting out of all-or-nothing thinking by reminding yourself that you can pivot at any point is a useful tool and it can help you change course with greater ease. LESSONS: There are points of pivot available to you at any moment. You just have to be open. All-or-nothing thinking is a pattern of thinking in extremes - All in, or All out. Identifying all-or-nothing thinking can help you acknowledge that you have greater control to shift direction. Remind yourself that points of pivot are everywhere. One step off course does not mean you have to keep headed down that path. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

What does it take to mentally conquer any challenge? This week Claudio Alessi, a man with a seemingly endless list of championships and achievements, tells Joe that all of it boils down to service. Joe Desena talk with the Swiss Ski team's team mental coach who has over 50 years of martial arts training and is a 7 time world champion - he even won the Arm Wrestling World Cup in 1996. The principles and tactics he's learned he adapted to create mental and biomechanics martial arts training for people with disabilities to conquer their goals. If you want results you need to balance your mental and physical and most importantly have passion! And whatever your goal - just start NOW. LESSONS: Balance the mental and physical aspects of your life You must have passion to have results Align your mentality with your challenge It's all about perseverance, KEEP GOING! Set a target and go for it, then surpass it If you believe in yourself, it's all possible If you have an objective, start NOW Do something bigger than you Give without expecting anything back Become one with the elements of the earth to be strong: move with them Teeter has a special offer just for our listeners. Get the Teeter with bonus accessories and a FREE pair of Gravity Boots by going to https://teeter.com/spartan/ TIME STAMPS: 0:00 Intro: listen overcome the obstacles of your mind! 0:18 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena introduce this week's guest 2:00 Martial arts as a balance between the mental and the physical 3:00 How to teach people with handicaps to use martial art skills in everyday function 5:20 How to conquer any challenge 6:00 How to put your mentality to the race 7:45 Advice from the mental coach of the Swiss Olympic Ski Team 8:12 Teeter Break 10:47 More of the interview with Claudio Alessi 11:00 What it takes to persevere 12:35 Believe and it is possible 13:50 Becoming part of nature and the elements 14:30 Synchronize with the earth to be strong 18:48 Johnny Waite, Col. Nye, Sefra the Seed Huntress and Joe Desena discuss the interview SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye. Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2018 Spartan

I was 19 years old and had just started working at Price Club. I was working for less than a month and was awarded "Employee of the Month". How did it happen? Simple. I went above and beyond "normal" effort. This is something you can apply to ALL areas of life, not just your work or career. Good enough is the death of greatness. LESSONS: Complacency is when you find yourself saying, That's not my job. To achieve more in life you must be willing to do more, even if the pay off is not immediate. Normal actions = normal results. This is also known as average. You're a Spartan and Spartans don't do anything with average effort or intentions. Get out there and be AWESOME. 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

Our values are a set of principles by which we choose to live our life. Values can not only help guide us towards what we want but they can also be used as a barometer for what truly matters to us. Sometimes, however, we lose sight of our values and find ourselves engaging in behaviors that are not in alignment with our values. This can not only create a general sense of discontent but can also lead to depression, anxiety, addiction, and other significant struggles. Evaluating whether or not our behaviors are in alignment with our values is a key step to ensuring that our integrity is intact and that we are being true to what matters to us. LESSONS: Values: A set of principles by which you choose to live your life. Evaluating whether or not your behaviors are in alignment with your values can help determine whether there may be internal conflict that is creating discontent. Follow these three steps to evaluate whether or not you are in alignment: Identify three values that matter most to you. Ask yourself: Are my behaviors aligned with my values? If your behaviors are not in alignment with your values, get curious about what may need to change and start to make some shifts. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

Mountain Equipment Co-op (MEC), is the REI of Canada whose founder wants you to be part of the company, find your purpose and GET OUTSIDE! Raised in South Africa and served in active combat in Angola, his toughest challenge was actually finding a job once he moved to Canada. In this episode we will learn how to define ourselves in difficult moments, find our purpose and how going through tough situations actually fortifies you with a more full life to "suck the marrow out of every experience." LESSONS: The worst thing you're going through in your life turns out to be the best Structure your organization to give customers what they need Get off the couch and out the door! Use your profits to give back and improve your community Success is not necessarily measured in dollars Evaluate yourself against who you were yesterday Be better than you were yesterday Come out of experiences with a positive frame of mind As a young person seek a right of passage- embrace discipline and hardship Be of value to your country community and family It's not about finding happiness, FIND PURPOSE Don't be too scared to fail Learn how to define yourself in difficult moments Be able to handle tough situations and stress to have a full life Suck the marrow out of every experience Be ready and open for the opportunity, it's about timing and luck Appreciate today Design your company to caretake the environment This episode of "Spartan Up!" is sponsored by Athletic Greens. Get 20 travel packs free when you order at https://athleticgreens.com/spartan TIME STAMPS: 0:00 Joe Desena tells you why you need to listen 0:23 Athletic Greens 0:38 Sefra, Johnny, Col. Nye and Joe get you ready 1:28 Interview with David Labistour CEO of MEC 2:15 Customers as owners of the organization 3:30 What is co-op structure 4:00 putting money back into the community to get people outdoors 4:50 stop evaluating yourself against other people 6:00 active combat in Angola 7:40 what is purpose? 8:20 how do you find passion? 9:40 how do you define yourself in difficult moments? 10:00 how handling stress leads to a more full life 10:37 Athletic Greens Break 16:55 during hard time: gas in car or buy food? ? 18:35 be ready and open for the opportunity 20:45 designing your company with ecological values 21:04 Sefra, Johnny, Col. Nye and Joe De Sena discuss the interview LINKS: MEC https://www.mec.ca/en/ SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra, and Col. Tim Nye. Synopsis – Sefra Alexandra © 2018 Spartan

During an interview I heard with Yanik Silver and Gary Vaynerchuk MANY years ago, I learned a favorite lesson from Gary. It had nothing to do with how fancy your website looks, how awesome your logo is, etc. It's ALL about genuinely caring. That is the foundation and overall essence of what you do . You can't fake it. Never take for granted the work you do and the people you impact. LESSONS: Take the focus off yourself and focus on helping others. Genuinely care. You can't fake this so there is no trick to caring. Don't underestimate how much you can impact someone's life simply by being kind. It's always nice to be nice :) LINKS: Gary Vaynerchuk Interview https://youtu.be/UXALV1L3Gjs Yanik Silver Interview https://youtu.be/AMWhfhKdpL4 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

Readiness is the state of being prepared to take on a new challenge at any given time. There are two key components of being ready, 1. Your capacity to manage change, and 2. Your willingness to try new things. In this episode, learn about the stories and beliefs that you have about yourself as it relates to these two things and how they may be creating a barrier to being ready. LESSONS: Readiness is built from two key components: Your capacity to manage change. Your willingness to try new things. Understanding the stories/beliefs that you have about yourself as it relates to these two components will help identify it there are barriers to you being ready. You can easily shift your mindset about being ready by using more positive language about both change and trying new things. "I don't do well with change" --> "I don't like change but I can manage it." SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Production Team: Heather Knox, Knox Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence 2018 Spartan