The Hard Way With Joe De Sena

Latest Episodes:

The Problem with Perfection // Spartan STAND 006 Apr 08, 2019

Show notes

Perfection is a wonderful ideal. But when we take it out of balance it can stagnate efforts and become an impediment to the essential action of 'start'.

If we keep in mind that the ideation and planning phases that are only equal parts to the phases of rehearsal, execution, follow up, assessment, redesign & reiteration we might allow ourselves to just build momentum by getting started. You will spend more time stuck in trying to design perfect than you will by executing and staying invested in learning and redesigning on your path to achievement.

How many times have we started something only to realize that all the anxiety in preparation over trying to get it just right was wasted because through action we've found a better appreciation of a standard we thought we originally had?

What we aren't saying is to be reckless, that planning isn't purposeful, or we should leap twice then think once. LESSONS: Go for it, forgive yourself so long as you are invested in assessment & refinement 80% now & aggressive beats 100% too late every single time. The better part of perfection is found in the commitment to learn and adapt. The perfect plan never survives 1st contact.

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

FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS:

Producer: Marion Abrams, Madmotion,llc. Host: Brian "tosh" Chontosh Show notes: Brian "tosh" Chontosh

5 Bedtime Habits That Ruin Sleep // SPARTAN HEALTH 021 Apr 07, 2019

Show notes

One in three adults in the U.S. don't get a good night's sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it's simply bad habits. Here are five easy ways to improve your chances for restful sleep.

WHAT WE TALK ABOUT

Number 1: You're Using Electronics Right Before You Fall Asleep We've all done it – spending minutes or even hours scrolling through social media before bed. Researchers have found that people who used electronics before bed saw a significant reduction of melatonin in their body, a chemical that regulates our body's sleep patterns. The decreased levels of melatonin in their bodies made it harder to fall asleep. Replace your phone with a book or newspaper for a much better bedtime ritual.

Number 2: You're Drinking Caffeine Within 3 Hours of Sleeping Caffeine is a stimulant that can make it hard for you to fall asleep, so try to make your last cup more than three hours before bedtime. If you're looking for a warm drink before bed, many herbal teas like chamomile can help you relax and reduce stress right before bed.

Number 3: You're Eating Right Before You Go To Bed Always try to finish eating at least three hours before bed. Why? Eating increases your blood sugar and insulin levels, which in turn makes it much harder for you to fall asleep.

Number 4: Your Bedtime Is All Over The Place If some nights you go to bed at 2 am, and other nights you go to bed at 9 pm, your body's circadian rhythm isn't syncing up. By having a consistent bedtime, your body gets used to falling asleep and waking up at the same times, which can make you more alert in the morning. A good solution: try to go to bed at the same time every night!

Number 5: Your Bedroom Is Too Warm While sleeping, your body temperature naturally begins to dip. Sleeping in a room that is more than 68 degrees can make it much harder for your body to fall asleep. If it's too hot, you'll be battling with you covers all night.

In short, pick a time to go to sleep, wind down before that time, and don't let distractions like eating or talking on the phone get in the way of winding down. You'll likely wake up rested, recharged and ready for the day ahead!

KEY TERMS & IDEAS

One in three adults in the U.S. don't get a good night's sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it's simply bad habits. These habits are easy to change. In this podcast, we look at six bad habits that many people fall into.

Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle.

Deep sleep is a time of nearly complete disengagement from the environment (Psychology Today).

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Yong Liu, "Prevalence of healthy sleep duration among adults—United States, 2014," MMWR. Morbidity and mortality weekly report 65 (2016), https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm?s_cid%3Dmm6506a1_w, accessed January 2019.

"Is Your Smartphone Ruining Your Sleep," Sleep.org, https://www.sleep.org/articles/is-your-smartphone-ruining-your-sleep/, accessed January 2019.

Harvard Medical School, "8 Secrets to a Good Night's Sleep," http://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep, accessed January 2019.

Amanda MacMillan, "20 Things You Shouldn't Do Before Bed," health.com, https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed, accessed January 2019.

John Cline, "The Mysterious Benefits of Deep Sleep," October 11, 2010, psychologytoday.com, https://www.psychologytoday.com/us/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep, accessed January 2019.

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

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD

Speed vs. Strength with Ryan "Drop The Hammer" Kent // Spartan ATHLETE 012 Apr 05, 2019

Show notes

We learn a little about Spartan Pro Team racer Ryan Kent. He talks about his running background, how he trains during the offseason, and finding a balance between strength and speed. He also has some tips for larger runners.

LESSONS: Stay consistent for a higher fitness level Less volume on race week, maintain or increase the intensity Find things that suit your strengths on each course.

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

FOLLOW US: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/ Ryan Kent on Instagram https://www.instagram.com/dr0p_the_hammer/

CREDITS: Host: Matt B Davis Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Videography: Adam Coe Editing: Heather Knox

The Power of Book Titles // SPARTAN WAY Apr 04, 2019

Show notes

A long time ago a friend of mine and mentor told me that he kept specific books on his work desk, just so he could see the title. He told me how the title of the book alone would fire him up to do work, to set bigger goals and to get after it.

I remember a book that did it for me was Jump In!: Even If You Don't Know How to Swim by Mark Burnett

Here and there I would flip open the book to a random page and read a page or two. The stories inspired me to think bigger and go bigger. THESE are the types of books you need on your desk!

LESSONS:

Leverage your time. Sometimes just seeing the Title of a powerful book will spur you into action! Put 3 books on your desk that will inspire you to take action. Every day, flip open these books and read a page or two. You'll often find stories and information that drives you to greater heights.

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

Learn How to Control Your Emotions // SPARTAN MIND 034 Apr 03, 2019

Show notes

We may wish it weren't true but it is: You can't control how you feel at any given moment. You CAN however, control your response to how you feel. And you can absolutely learn to control your emotions. When we don't control our emotions, we run the risk of letting them control us by impacting our choices, decisions, and next moves without our consent. Learning how to control your emotions is a key element of having a tough mind and shifting your mind into the position of driver rather than passenger. The STOPP method is an excellent place to start.

LESSONS: STOPP method for controlling emotions: Stop Take a deep breath Observe Pull back and take perspective Proceed with the next right move Remember, the more you practice the STOPP method during more even-keeled times, the more likely you are to remember to use it during stressful times.

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

241: Charlie Rocket | From 300lb CEO to Nike Athlete // INTERVIEW Apr 02, 2019

Show notes

Joe DeSena interviews Charlie Rocket at the Fenway Park Spartan Race. "CEO Charlie" was successful in business, he managed the artist 2 Chainz to a Grammy! But he found himself overweight and seriously ill with a brain tumor, none of that so-called success mattered anymore. Charlie made a massive pivot from "CEO Charlie" to "Charlie Rocket!" In an honest, human and incredibly energetic and optimistic way Charlie Rocket is sharing his journey. Everyone told him it was impossible, but he's now a Nike sponsored Athlete. Charlie Rocket is unstoppable, or as he says "I'm on a WINNING STREEAAAK!!" We recorded this interview in November, and Charlie's been killing it since then!

LESSONS Call yourself the person you want to become Believe it's going to be easy, even through the hard parts Train like an 8-year old (full of fun!!) Even water, if it's still too long, begins to stink! Walk your walk

This episode of Spartan Up! is brought to you by Tiger Balm Active. Trust Tiger Balm Active for proven pain relief. Get new Tiger Balm Active in Gel, Rub and convenient Spray. https://tigerbalm.us/

LINKS

Charlie Rocket https://www.charliejabaley.com/

TIME STAMPS 0:00 Joe, Sefra. Col. Nye & Guest host retired Sgt. Major Frank Grippe introduce the episode 1:15 Tiger Balm Active intro 1:45 Interview begins with Charlie Rocket 3:20 Why he became CEO Charlie 5:00 Why he became an athlete 6:45 How he got to work with Nike 9:00 Tiger Balm Active Break 10:15 31 Habits of Healthy Spartans: Who you are when no one else is looking 11:40 Back to Charlie Rocket and Joe Kettlebell (with Spartan Tea) 13:20 "The Life and Death of CEO Charlie" 14:50 What does it mean to train like an 8-year-old 17:10 Joe, Sefra. Col. Nye & Guest host retired Sgt. Major Frank Grippe discuss how to integrate Charlie Rockets lessons into your daily routine 22:35 Tiger Balm Active 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, Colonel Nye & Sefra Alexandra, Guest host retired Sgt. Major Frank Grippe (Johnny Waite is producing Spartan Races in Asia ) Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty

Do what you say, say what you mean // Spartan STAND 005 Apr 01, 2019

Show notes

If you say you are going to do something, then do it. Not a version of it. Not some approximation. Do exactly it. Not to is to set the new lowest standard or to invite confusion.

Look for those tiny simple things that you might do that create inconsistency with communication and action. It could be using the word 'try' or 'maybe' when establishing a performance metric. It could be punching the snooze button which suggests you either didn't really mean what you said or that you can change your tune with your mood. No matter how simple is may seem they are sure foundations for some of the less obvious and more intrusive places you allow dissonance to reside.

When you find yourself confronted with someone that has trouble with saying and doing, get them to specify measurable factors of performance or action to eliminate confusion or opportunity for disappointment.

LESSONS:

Do what you Say
Say what you Mean
Mean what you Do
Do what you Mean

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Google Play: http://bit.ly/SpartanUpPlay

FOLLOW SPARTAN UP AND Tosh:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/

CREDITS:

Producer: Marion Abrams, Madmotion,llc.

Host: Brian "tosh" Chontosh

Show notes: Brian "tosh" Chontosh

Magnesium: A Mineral to Calm the Mind // SPARTAN HEALTH 020 Mar 31, 2019

Show notes

Magnesium has some amazing properties for your brain and body. It also makes important contributions to many important processes in the human body.

Two things that many of us have experienced are stress and muscle cramps.

First, let's look at magnesium and its impact on stress, especially in relation to cortisol. Cortisol is the body's principal stress hormone. This hormone helps to keep us alert during stressful moments or emergencies. But when stress becomes chronic, cortisol levels can stay high for too long which can lead to damage a part of the brain called the hippocampus; this damage leads to further creation of cortisol – and even more stress! Luckily, magnesium can help to reduce the ability of the hippocampus to go into overdrive with the production of cortisol.

Second, magnesium has many therapeutic and restorative effects on the brain. For instance, it helps to keep the neurons in the brain healthy by reducing the stimulating effects of calcium and glutamate on neural receptors. A lack of magnesium in the area of cell receptors means that stimulus from calcium and glutamate can increase. This leads to cell damage and even cell death in the brain. Research has also suggested that this mineral can help protect people from falling into periods depression and anxiety after suffering brain trauma.

Third, magnesium is the fourth most abundant mineral in the body and it's part of many important functions. Keeping magnesium at the right level can help you in so many ways. Since it plays a role in neuromuscular transmission and muscle contraction it is linked (along with some other minerals like potassium and calcium) to muscle cramping when levels are deficient. Things like nerve compression and poor blood supply can also cause cramping so if it's something persistent and troublesome see your health care provider.

Not many people know this but magnesium is part of every cell in your body. It's what's known as a "helper" molecule that is part of biochemical reactions that are happening all the time in human cells. Everything from the movement of muscles to the creation and repair of DNA and RNA involves magnesium.

Although magnesium doesn't often make the health headlines, it's presence in all our cellular functions means that it's a critical component of our overall well-being.

How about some natural ways you can up your magnesium: it's found in avocados, nuts, lentils, and bananas. Of course there are Mg supplements but I love food as medicine whenever possible.

So keep calm and carry on … by keeping your magnesium at healthy levels.

KEY TERMS & IDEAS

Magnesium is ubiquitous in the body and plays a role in all of the processes of our cells. It also plays an important role in mental health by both reducing cell death in the brain and mitigating the levels of cortisol released by the brain during times of stress.

Cortisol is the body's principal stress hormone.

The hippocampus "is a small, curved formation in the brain that plays an important role in the limbic system. The hippocampus is involved in the formation of new memories and is also associated with learning and emotions."

LINKS & RESOURCES:

Follow Dr. Nada on:

Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/

Franziska Spritzler, "10 Evidence-Based Benefits of Magnesium," Healthline, September 3, 2018, https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section9, accessed January 2019.

Inna Slutsky et al., "Enhancement of learning and memory by elevating brain magnesium," Neuron 65.2 (2010): 165-177, https://www.sciencedirect.com/science/article/pii/S0896627309010447, accessed January 2019.

Emily Deans, Magnesium and the Brain: The Original Chill Pill," Psychology Today, June 12, 2011, https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill, accessed January 2019.

Kendra Cherry, "Hippocampus Role in the Limbic System, verwellmind, https://www.verywellmind.com/what-is-the-hippocampus-2795231, accessed January 2019.

"What is Cortisol?" Web MD, https://www.webmd.com/a-to-z-guides/what-is-cortisol#1, accessed

Lisa Fromm, et al., "Magnesium attenuates post-traumatic depression/anxiety following diffuse traumatic brain injury in rats," Journal of the American College of Nutrition 23.5 (2004): 529S-533S, https://www.spectracell.com/media/uploaded/0/0e2016839_020fullpaper2004jamcollnutrmagnesium-attenuates-post-traumatic-depression-anxiety.pdf, accessed January 2019.

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

FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD

Training on the road with John Yatsko // Spartan ATHLETE 011 Mar 29, 2019

Show notes

Kevin Gillotti talks with John Yatsko, an athlete not often seen on the OCR circuit but one who has the historical results & credentials to put worry into his competitors when he does show up. Kevin & John talk about staying elite level fit while living a nomadic lifestyle.

LESSONS: Be resourceful If you are creative & dedicated, you can train anywhere Be disciplined with your time Consider phases - mountain, speed, etc.

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

FOLLOW SPARTAN UP AND KEVIN G Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/ Kevin Gillotti on The Web www.kevingillotti.com

CREDITS: Host: Kevin Gillotti Show Notes & Artwork: Kevin Gillotti Producer: Marion Abrams, Madmotion, llc. Videography: Madison McGahan, Mike Isabell, Alberto Campos Editing: Heather Knox

The 4 AM Club // SPARTAN WAY 033 Mar 28, 2019

Show notes

The 4 AM club is something that Cory Gregory runs out of his gym in Ohio. You can create ANY type of "club" & it doesn't have to be at 4 AM!

LESSONS:

Building a club will build accountability for yourself and everyone else Pick specific days & times with a group and lock them down for whatever it is you want to improve: fitness, business, sports skills, etc. Make sure this group of people are people you do NOT want to let down. This will motivate you to always show up, even during tough times

LINKS: More about Zach https://zacheven-esh.com Read "The Spartan Way" https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book

SUBSCRIBE:

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

FOLLOW SPARTAN UP & Zach:

CREDITS:

Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even-Esh