The Hard Way With Joe De Sena

Latest Episodes:

Mini: The three "C"s of Success with Dr. Lara Pence Feb 19, 2020

Show notes

When you've got something big on the horizon that matters to you - a race, a presentation at work, a meeting with your boss - it's important to go into it with a strategy in mind so that you can be as successful as possible. The Three C's of Success are one way to enter into the arena of an experience with confidence, courage, and clarity. Each principle will give you that extra edge that you're looking for as the nerves and insecurity begins to stir. LESSONS: Moving into something that matters to you with a strategy is always an important tactic to consider. Try these 3 C's to Success: Confidence : Building confidence through a positive affirmation or mantra. Courage : Try to imagine you've completed the task and the primary gain that you will experience. That will help you have courage and not let fear hold you back. Clarity : Clearing your mind of those negative thoughts and insecurities is key. Imagine that they are clouds drifting by or cars zooming past on the highway. Don't get too attached!

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

The first female coach in the NFL: Dr. Jen Welter w/ Joe De Sena Feb 18, 2020

Show notes

Jen Welter became the first female coach in the NFL. How do you achieve a goal when there is no roadmap? A commitment to greatness in each moment. " if we can change football, we can change the world." says Dr. Jen Welter. She never listened to the doubts of others and at 5' 2" went toe-to-toe on the field and got up after every tackle. She broke the glass for female athletes in this sport and as she said - breaking glass is contagious. Earning a Masters in Sports Psychology and PhD in Psychology, she has pioneered communications strategies that has her players leaning-in. Hips, wrap & drop the mic on this awesome episode.

LESSONS

Hips, wrap & drop
Step up to every challenge that is put in your way
Believe in yourself- it keeps you going
Don't let dollars define you
Don't listen to what others tell you you shouldn't/ couldn't do
When you're tackled in life- get back up!
Commit to being great in every moment
Diversity is strength: pure muscle to pure hustle
Unify your vision & goals
Communication is a choice: lean-in
Own who you are- love your brand of crazy

SpartanX Leadership is a one-day event where masters of industry meet to collaborate, connect, and learn resiliency skills for optimal team performance. https://www.spartanxleadership.com

LINKS

https://www.jenwelter.com

TIME STAMPS

0:00 Joe De Sena introduces this week's episode about carving your own path

1:15 Interview begins with Dr. Jen Welter- 1st female NFL coach

3:00 Learning her fathers mentality of how to face fear- playing rugby

4:30 Hips, wrap & drop

6:00 Playing pro football for 15 years- stepping up to the challenge

7:00 The strong belief that keeps you going- not letting dollars define you

8:00 There's no game a women cannot play

9:00 People will always think an undefined path is crazy

10:00 Going head to head with the males in training camp- shifting her destiny

11:00 What you learn from getting tackled- scratching to get back up

12:45 Catching the former Dallas Cowboys coaches attention

13:45 Learning about herself & being offered a coaching job

14:35 Being drop-kicked to success

16:00 Contacting the Cardinals & getting invited to OTAs

18:00 SpartanX Leadership break

18:30 Interview continues with committing to being great in every moment

19:45 Diversity is strength- pure muscle to pure hustle

23:00 Learning to communicate in a different way: lean-in

24:00 Own who you are

25:30 Loving your brand of crazy

26:50 Joe recaps this awesome interview & how to fill in the gaps

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.

Host: Joe De Sena

The Colonel, Dr. Johnny Waite & Sefra Alexandra are off at spring training

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: What are your FEAR "tells"? Feb 14, 2020

Show notes

Guest host Patrick Sweeney, the Fear Guru, is back for week 2. Now that you know that the survival instinct is driven by the amygdala, our 2 million-year-old operating system and anytime we feel a threat it tries to take over, what can you do about it? Learn the two ways that we make decisions in life – the one that leads to shame, regret and failure, and the other way, the Spartan way, that leads to growth, happiness, success and fulfillment. To know when those critical decision points present themselves you've got to find out what your fear tells are – that's what Patrick shows you in this episode.

Learn More:

Patrick's latest book at www.FearIsFuel.com

Patrick on Instagram @TheFearGuru

Take Patrick Sweeney's "Fear as Fuel" course on the Spartan Edge educational platform free because you listen to the Spartan Up podcast! Go to Learn.Spartan.com and use the code PODCAST

CREDITS:

Producer – Marion Abrams

Host: Patrick Sweeney

Mini: Giving Great Advice with Dr. L Feb 12, 2020

Show notes

Host Dr. L says: Undoubtedly, you will be asked in your lifetime to give advice. This may come from a family member, a friend, a colleague, or perhaps even a stranger. What's important to remember is that giving good advice isn't always considering what you might do in that situation and then providing feedback. The best advice is actually given when you consider the source - who are you giving the advice to, what is their history, and what experiences in theif life might shape how they move forward? We need to drop our own ego when we are in an advice-giving position and really step in THEIR shoes. Not live in your own.

LESSONS: Advice isn't always easy to give because we are often projecting our own experience onto that which we provide. Considering the source of who is requesting the advice and what might be a good step for them to take is considerably different than what might be what you would do. Drop your ego, try to really put yourself in their shoes, and encourage accordingly.

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

How Alex Ferreira won ANOTHER GOLD at Xgames / with Joe De Sena Feb 11, 2020

Show notes

How do you go from being the worst kid on the team to a 2018 Olympic silver medalist and two time XGames Gold medalist? Freestyle skier Alex Ferreira tells Joe De Sena and Johnny Waite the secret: unfaltering dedication, relentless training, infinite repetitive practice and truly believing in yourself are the keys! Alex walks us through how his visualization process, it includes running every turn and every second of his runs 100's of times through his mind before he even puts his skis on. Alex takes us right to the start of his Olympic run, drops in, and takes us on a mental journey of those glorious Olympic runs. Everyone in the room was on the edge of their seats, we felt as if we were peering through his own goggles. You'll feel the snow on your own skin!

A truly humble, extraordinary and eloquent athlete, Alex believes that when you put in every single ounce of energy: love, heart, passion into what you're doing and don't leave a single thing on the table... that's when you can sleep easy at night. Believe in what you are doing and Get It Done!

LESSONS

Believe in what your doing
Do the hard work and be positive
Be humble and when it's time to compete be ruthless
Do right by yourself
Visualize successful outcomes
100x repetition is key
Your either ready or your not
Don't take anything to seriously or personally
Enjoy every second
Put EVERYTHING you've got into your goal
Train as if you were an Olympian
Believe in yourself until the end!
You learn more from failure than success
Once you start winning the politics go away
Read as much as you can

LINKS

More information about USANA https://www.usana.com/

More about Alex https://alexferreiraski.com

Spartan EDGE

Go to learn.spartan.com and click REDEEM in the navigation then enter the code PODCAST for our special offer to Spartan Up podcast listeners.

TIME STAMPS

0:00 Joe introduces gold medalist Alex Ferreira

1:50 Interview begins with Johnny and Alex

2:30 The journey to become a professional halfpipe skier

4:15 It's all about hard work and your mentality

5:15 Being humble and being ruthless

6:15 Practicing: visualization and repetition 100's of times

7:45 Perfecting multiple tricks over many years to win the contest

8:45 The moment at the gate when your either ready or not

10:20 Eating, sleeping, training: doing everything he can to prepare

11:11 Taking us step-by-step to the lead up to his Olympic run

13:00 Run one: everything comes down to this moment

14:45 Run two

15:55 Run three- flow state

16:40 Putting it ALL on the table

16:55 USANA.com break

18:15 Joe jumps into the interview

19:30 Learning more from failure than success

21:20 Once you start winning all the politics go away

23:00 Filling his intellectual capacity

25:00 Hot & cold therapy

26:30 Who you are is what you eat

28:55 Joe debriefs what he learned from Alex

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.

Host: Joe De Sena, Dr. Johnny Waite and Sefra Alexandra

The Colonel is off on a winter expedition

Synopsis – Sefra Alexandra | Seed Huntress

Production Assistant - Andrea Hagarty

Mini: FEAR and how it affects your decisions Feb 07, 2020

Show notes

Guest host Patrick Sweeney, the Fear Guru, answers the questions: are you hardwired to respond to threats with a fight, flight or freeze reaction? How does that survival instinct affect your decision-making and happiness? In this introductory episode, you'll find out what the amygdala (a MIG da la) is and how it impacts our life. You'll also find out if we a courage center to counter-act that fear center and if so how we can access it. This is the first in a series of four mini Spartan Up podcast episodes exploring fear.

Learn More:

Patrick's latest book at www.FearIsFuel.com

Patrick on Instagram @TheFearGuru

Take Patrick Sweeney's "Fear as Fuel" course on the Spartan Edge educational platform free because you listen to the Spartan Up podcast! Go to Learn.Spartan.com and use the code PODCAST

CREDITS:

Producer – Marion Abrams

Host: Patrick Sweeney

Mini: Battling Self-Doubt / Spartan MIND Feb 05, 2020

Show notes

Like many of the concepts we discuss on Spartan MIND, self-doubt is one that we can all relate to because we ALL have elements of self-doubt. Some of us struggle with more self-doubt than others but we can all use similar strategies to work through the self-doubt. Implementing an internal dialogue that observes where the self-doubt may be coming from can be a useful tactic. Evaluating the intensity of the self-doubt and knowing that, to some degree, we all experience a little can also give you some perspective.

LESSONS: Self-doubt is part of the human experience. Building resilience to self-doubt is your best weapon. Try asking yourself, "Where is this self-doubt coming from" to help you gain more self-awareness. Work on reality testing to help you close the gap on how you feel vs. reality. Use positive affirmations and optimism to assist in moving you through it. 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 © 2020 Spartan

How Whole30 Started / Joe De Sena Interviews Melissa Hartwig Urban Feb 04, 2020

Show notes

Melissa Hartwig Urban created the WHOLE30. What you may not know is the story behind it. At a young age Melissa experienced trauma that later fueled an addiction to drugs. Later she found sobriety but replaced her addiction with a craving for fitness. When challenged by a friend to experiment with a 30-day clean diet, she realized she had a complicated relationship with food. Soon after, the WHOLE30 was created. Her journey is one of self-reflection and she shares her story with a refreshing frankness. Her observations on food dispels myths around dieting and utilizes the concepts of elimination to truly become whole and find the best version of yourself.

LESSONS Adopt a growth mindset Be in healthy relationship with your food Observe how food groups affect your body Shame grows in the dark- speak your trauma Individualize your own treatment plan Recognize the emotional relationship with eating Find what works for you

LINKS This episode was brought to you by TrueForm Runner. Visit www.trueformrunner.com/spartan and use the code SPARTAN10 to save 10%

https://whole30.com/about/

TIME STAMPS 0:00 Sefra, Dr. L, Dr. Johnny & Col. Nye introduce this week's guest 1:00 TRUEFORMRUNNER.COM/SPARTAN intro 1:30 Interview begins with Melissa & Joe 2:40 Dealing with sexual abuse at an early age 4:00 Turning to drugs as a way to deal with trauma 6:00 Deciding to choose a different path 8:00 Changing everything in her life 9:00 Adopting a growth mindset 10:10 TRUEFORMRUNNER.COM/SPARTAN break 11:30 Interview continues with getting fit 12:45 Starting the first 30 day diet 14:00 How she was using food the same way as drugs 16:00 Eliminating food then reintroducing it back to your diet 17:40 First group Whole30 and writing her first book 19:00 Processing trauma effectively 21:33 Johnny, Dr. L, Col. Nye & Sefra Alexandra discuss their takeaways 29:00 TRUEFORMRUNNER.COM/SPARTAN 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. Host: Joe De Sena, Dr. Johnny Waite, Col. Nye, Sefra Alexandra and guest host Dr. Lara Pence

Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty

Mini: Holding Yourself Accountable / Spartan MIND Jan 29, 2020

Show notes

Dr. L says: Keeping yourself accountable is a skill that many people often have to practice and refine over time. There are a few steps that you can take to ensure that you hold yourself accountable. Remember first and foremost to set realistic goals for yourself. Yes, they can be lofty and seemingly difficult but let's not make impossible goals. Setting reminders for yourself can be a useful and simple way to ensure that are consistently checking in with yourself. Also, asking yourself why your goal is there in the first place can help reveal why accountability may not come so easily. We are less likely to hold ourselves accountable if the goal is not intrinsically motivating. And finally, rope in some support. Accountability doesn't mean doing it all on your own. Calling up your friends to be your army of support can be incredibly useful.

LESSONS: Holding yourself accountable is a skill that needs practice and refinement. Do these four things to aid in building this muscle: Set realistic goals. Set reminders to check in with yourself. Ensure that the goal is coming from YOU - not an external factor. Rope in your support team for help.

SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

Joe De Sena Interviews Jeff Vernon | Disrupting the Running Industry Jan 28, 2020

Show notes

Jeff Vernon learned grit and perseverance as a kid in the family business. Those lessons carried him through a series of entrepreneurial successes and brought him where he is today - disrupting the fitness industry with a treadmill that makes you work harder and run better. In the sport of OCR or Crossfit coaches work on perfecting a series of skills training, but overlook proper running form. As humans understanding our gait and how to properly propel ourselves is imperative! Not only to prevent injury but to improve performance! As Joe De Sena says, "performance always wins." Whether you're pruning grapevines in snowy blizzards in upstate New York or disrupting an industry of millions - one thing is clear - you have to hammer through all the obstacles and just keep treading on.

LESSONS