The Hard Way With Joe De Sena

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231: Louisa Nicola | Neuro Athletics - Do you have focus endurance? Jan 22, 2019

Show notes

What is focus endurance? Louisa, a professional triathlete, was in a car accident and told she would never walk or run again. As a trained mathematician, she delved deep into the field of neurofeedback and flow state. Her understanding of the algorithms behind human performance allowed her to make a full recovery. She utilizes these tactics in her athlete mental performance agency: Neuro Athletics. Time to get those neurons fit Spartans!

Lessons: Do math- it's great for your brain! Be mindful of the answers you accept Visualize your end goal Peak performance is achieved in "no mind" Train your "focus endurance" Links: Louisa Nicola https://www.neuroathletics.com.au/

This episode of Spartan Up is brought to you by FitAid. Race dirty, recover clean with FitAid. Visit FORTHEFITAID.com and sign up to win an amazing Grand Prize package from FitAid and Spartan, monthly Spartan prize packs, and more! FITAID – Recovery for YOUR active lifestyle.

Time Stamps: 0:00 Sefra, Joe, Johnny & Joe Di introduce the interview 1:10 Fitaid break 1:45 Interview with Louisa Nicola at West Point begins 3:00 Creating new neural pathways with mathematics 6:00 Conducting a neuro performance test: focus endurance 9:45 Prevention Vs. Bandaid model 11:05 31 Habits of Healthy Spartans: #4 "Add in the Good" 12:50 Fitaid Break 13:45 Interview continues- math & the brain: algorithms behind human performance 15:00 Flow State: "No Mind" - best results with minimal effort 19:00 Focus Endurance 22:20 Training reaction time 25:30 Reacting appropriately 27:45 The brain and how it helps us to survive 31:00 Sefra, Joe, Johnny & Joe Di discuss the interview & how to apply neural training to your day 36:20 Fitaid close

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

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

CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena with Johnny Waite, Sefra Alexandra and guest host Joe Di Synopsis – Sefra Alexandra

Nutrients for Rapid Recovery - SPARTAN HEALTH ep 010 Jan 20, 2019

Show notes

However you choose to move your body -, whether it's a daily run, yoga, team competition or a Spartan Ultra - once you're done, it's time to recover. What does the body need to heal and regenerate? We'll review some key nutrients and foods that can restore and replenish so you're ready for whatever comes next.

WHAT WE COVER:

Movement or exercise for the body is one of the pillars of long-term health and wellness. But, once you've pushed your body hard it's time to recover. One of the things that happens whether it be aerobic or weight training is that cells in the body consume huge amounts of oxygen. That process, called oxidation, can damage cell membranes and impair their ability to function. Externally, how does this manifest? We've all been there…Muscle soreness, inflammation, and fatigue.

What we're going to talk about for the next few minutes is how to correct that and optimize the healing process.

I'm going to list 5 simple steps you can take to jump start the healing and recovery process: I'm a big believer in food as medicine. I love going right to the source and that's food for nutrients but some of the things I'll mention do come in supplement (capsule or powder) form but I'm going to mention the food source as well.

-First up, Antioxidants – one you can use Quercetin - found in apples, blueberries, and buckwheat herbal tea

-Next, an Anti-inflammatant - Bromelain it's an enzyme derived from pineapple you can get it either by drinking the juice or eating the fruit. It's more concentrated at the core of the pineapple. So, if you're slicing it up to eat….don't toss the core!

- How about Minerals…there's a mineral that aids muscle recovery and it also calms the brain. It's Magnesium - available as a supplement, but naturally found in nuts (especially almonds and brazil nuts), seeds (such as pumpkin or flax), and legumes (those include beans, chickpeas and lentils).

- Another important factor for rapid recovery is healthy Blood Glucose Homeostasis or balance there's a natural spice that can help and it's is Cinnamon. Based on recent studies it's thought help with blood sugar control by increasing insulin sensitivity. This can allow the body to better perform tissue repair. Anywhere from about 1-6 grams of cinnamon has been used in clinical studies. How much does that equate to? Well 1 gram of ground cinnamon is about ½ a teaspoon. So, it doesn't take much to reap the healthy benefits.

- Last up, number 5: Rehydrate! – with what else…H2O - your body is roughly 55% water for women and 60% for men and you decrease your water stores through perspiration, cellular activity and metabolism during intense workouts. So drink up!

To recap: 5 nutrients to aid body recovery
Antioxidants: Quercetin
Anti-inflammatant: Bromelain
Mineral: Magnesium
Blood Glucose balance: Cinnamon
Hydration: water

These easy steps will help you recover optimally post workout or race!

KEY TERMS & IDEAS:

During exercise our bodies consume a lot of oxygen
That oxygen consumption contributes to post-exercise muscle soreness, inflammation, and fatigue
You want to support the body's healing process and repair mechanisms
5 nutrients and foods that provide balanced nourishment and support recovery: antioxidants (quercetin in blueberries), anti-inflammatants (bromelain in pineapple), mineral (magnesium in nuts), blood glucose balance (cinnamon), and HYDRATE!

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

"The lactate shuttle during exercise and recovery." Medicine and Science in Sports and Exercise Jun 1, 1986,18(3):360-368

https://europepmc.org/abstract/med/3523107

"Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values"

Front Physiol. 2018;9:599

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974542/

"Properties and therapeutic application of bromelain: a review" Biotechnol Res Int. 2012; 2012: 976203.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/

"The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance" Diabetes Obes Metab. 2009 Dec;11(12):1100-13.

https://www.ncbi.nlm.nih.gov/pubmed/19930003

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

Nutrients for Rapid Recovery // SPARTAN HEALTH ep 010

FOLLOW SPARTAN UP:

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

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

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

Staying Fit as You Age with Heather Gollnick - Spartan ATHLETE 001 Jan 18, 2019

Show notes

On this premiere episode of the Friday Spartan Up series "Spartan ATHLETE," Kevin Gillotti talks with Heather Gollnick, a prolific multisports athlete in her 40s, about staying fit & healthy as a high-level athlete as we age. They talk insight, strategies & methods from her own experiences.

TAKE AWAY POINTS:

Stay in love with competition
With competitive age comes wisdom IF you listen to your body
Cross training can lead to longevity in sport
Keep consistent in training
Recovery protocols are critical

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP AND KEVIN G

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

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

Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/

Kevin Gillotti on The Web www.kevingillotti.com

CREDITS:

Host: Kevin Gillotti

Show Notes & Artwork: Kevin Gillotti

Producer: Marion Abrams, Madmotion, llc.

Videography: Madison McGahan, Mike Isabell, Alberto Campos

Editing: Heather Knox

Use this Trick When You're Not Motivated - SPARTAN WAY 023 Jan 17, 2019

Show notes

Zach says: I wish we could all be motivated 24/7/365 but the truth is, sometimes we're not. Sometimes our self-motivation just isn't there. That being said, here's what Spartans and Powerlifters do to get motivated!

LESSONS:

Sign up for something. "Write a check".
Sometimes we need an event to push our motivation. The fear of showing up unprepared will motivate you to show up and do the work.
Have a team. A team or partner pushes your accountability and energy levels.

LINKS:

More about Zach https://zacheven-esh.com

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

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

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

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach's STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Disqualifying the Positives - SPARTAN MIND ep. 023 Jan 16, 2019

Show notes

Disqualifying the positives occurs when you discount positive experiences and accomplishments but invite in the negative. It can occur anywhere and becomes problematic when you struggle to acknowledge achievement. We need to own and be proud of the things that we do well in order to build self-confidence and a sense of pride. When we disqualify the positives we are not feeding our brains with the positive medicine that they deserve.

LESSONS: Disqualifying the positives is a mindset trap that leaves you disowning positive accomplishments but attaching to negative experiences. We need to own that which we have achieved, as this serves as important medicine for our self-esteem and self-confidence. Try owning your achievements and patting yourself on the back when you have worked hard for something and created success.

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

FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

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

230: Udo Erasmus | The Search for a Healthy Life Jan 15, 2019

Show notes

Raised in uncertainty Udo Erasmus has spent the last 69 years studying how to be more in control of his own fitness and fulfillment - the key? Healthy oils and awareness of the magnificence that surrounds him! Food oils derived from seeds, says Udo, are some of the healthiest things you can add to your diet. Journey with us as we learn that the road to health may be paved with fresh oils, plants and taking time to be present in the moment. "Be inspired to look after yourself and get in touch with the magnificence of your existence!"

Lessons:

Fried foods and fried oil fry health
Seed food oils are healthy oils
Be inspired to look after yourself
Voluntary Solitude: take time to be quiet and contemplative each day
Be present & fully relaxed- understand who you are & where you are

Links:

Udo Erasmus https://udoerasmus.com/

This episode is brought to you by AfterShokz. Be open and hear it all with AfterShokz open-ear headphones, delivering situational awareness and comfort, unmatched by traditional in-ear or over-the-ear headphones. Visit spartan.aftershokz.com for $50 off wireless headphone bundles.

Time Stamps:

0:00 Joe, Col. Nye, Johnny Waite & Sefra introduce episode

1:00 Interview begins

2:10 The quick fix

3:45 making healthy oils

5:45 why healing is possible

9:25 living low on the food chain

11:00 health vs. wealth

12:55 SPARTAN.AFTERSHOKZ.COM Break

13:45 31 Healthy Habits - Habit 3 Mindful Eating

15:40 Interview with Udo Erasmus continues

17:45 Voluntary Solitude

19:15 The Magnificence of your Existence

22:45 Happiness as a state of being

24:30 Joe, Col. Nye, Johnny Waite & Sefra discuss episode and how you can apply these lessons to your life

31:20 SPARTAN.AFTERSHOKZ.COM Close

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP:

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

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

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Thank you to our guest videographer: Mark Hemstock

Hosts: Joe De Sena with Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence

Synopsis – Sefra Alexandra

Green Tea for Your Workout? - SPARTAN HEALTH ep 009 Jan 13, 2019

Show notes

This time honored plant, consumed by Asian cultures for centuries, packs a powerful punch when it comes to naturally pumping up your brain and body. Green tea is packed with healthy nutrients from amino acids and antioxidants to enzymes. These compounds promote brain health, metabolism, immunity, and energy. It's an easy addition to your daily routine and gives an all natural mind/body boost to get you off the couch and up your next Spartan Rope Climb and over the Seven Foot Wall!

WHAT WE COVER:

What's so great about this ancient brew? A lot! It's not just for your afternoon tea and crumpets. This wonderful plant is chock full of healthy nutrients, antioxidants, and amino acids to help you pre- and post workout.

- Green tea contains some caffeine about 40 mg per cup so it can give you nice boost without overloading you on caffeine and giving you the jitters.

- Why else don't you get the jitters with green tea? L- theanine. I know, I know, what on earth is that, right? L-theanine is an amino acid found naturally in only a few sources. One, is tea. L-theanine acts synergistically with caffeine and gives you the natural boost you get from caffeine but without the jitters.

- Next up – antioxidants and green tea is full of them. In particular, a group called catechins that help fight free-radicals. This can support your immune system and certainly help during cold and flu season.

- Another important feature of green tea is the anti-inflammatory effect. This can help you post workout with muscle recovery and decrease stress on the body which can promote healing.

- So many superpowers are hidden in this wonderful tea plant. In fact, green tea can help inhibit cavity forming bacteria in the mouth. So, as an added benefit it can keep your breath fresh during those long workouts.

Also remember hot or iced you can reap these health benefits and it will help you stay hydrated.

KEY TERMS & IDEAS:

Green Tea (Camellia sinensis plant) can provide a healthy mind/body boost and has about 40 mg of caffeine per cup.
Another special compound found in few foods other than green tea is the amino acid, L-theanine. It couples with the caffeine and gives you a natural energy lift but not the jitters you get with straight caffeine.
Powerful antioxidant support: green tea is chock full of these and they help neutralize free-radicals which can form during basic metabolism. We all produce free-radicals during exercise and workouts. It's important to help the body get rid of them.
Anti-inflammatory: green tea can help reduce inflammation which is an important mechanism for muscle repair and recovery
As an added benefit: green tea inhibits oral bacteria that can cause cavities and bad breath. Keeps your mouth fresh during workouts.

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

"L-theanine—a unique amino acid of green tea and its relaxation effect in humans," Lekh Raj Juneja et al.,Trends in Food Science & Technology 10.6-7 (1999): 199-20

https://www.sciencedirect.com/science/article/abs/pii/S0924224499000448

"Green tea extract improves running endurance in mice by stimulating lipid utilization during exercise," Takatoshi Murase, et al., American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 290.6 (2006): R1550-R1556.

https://www.ncbi.nlm.nih.gov/pubmed/16410398

"Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults," Kevin C. Maki, et al., The Journal of nutrition 139.2 (2008): 264-270.

https://watermark.silverchair.com/264.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAjwwggI4BgkqhkiG9w0BBwagggIpMIICJQIBADCCAh4GCSqGSIb3DQEHATAeBglghkgBZQMEAS

Free radicals are "toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called 'oxidative stress.' " See William B. Salt II, "How do free radicals affect the body," in Sharecare.

https://www.sharecare.com/health/wellness-healthy-living/how-free-radicals-affect-body

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP:

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

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

CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

How to Build Momentum - SPARTAN WAY 022 Jan 10, 2019

Show notes

Momentum can build up in the positive or the negative. Here's how you can make momentum work for you, NOT against you!

LESSONS:

Learn to course correct if momentum is starting to work against you.
Take a new action to help build momentum for your goals.
Organization is crucial for your success.
Take 1 action, do the 1 thing, to start building momentum towards your goals.

LINKS:

More about Zach https://zacheven-esh.com

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

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP & Zach:

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

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

Follow Zach on Instagram https://instagram.com/zevenesh

Follow Zach on Twitter https://twitter.com/zevenesh

Zach's STRONG Life Podcast https://apple.co/2vFaCv1

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Host & Show Notes: Zach Even - Esh

Stop Wasting Time Mind Reading - SPARTAN MIND ep. 022 Jan 09, 2019

Show notes

Mind reading is when we make assumptions about what others are thinking or feeling. The problem is, these presumptions can put us in a position of believing we know what is true, when in fact we are guessing. We can then attach ourselves to stories that we are creating and see them as reality rather than assumption. Mind reading can essentially get us into trouble so it's important that we catch ourselves when we are doing it and work to correct course.

LESSONS:

Mind reading occurs when we make assumptions about what someone else is thinking.
Two ways to move away from this are:
1. Catching yourself when you find yourself mind reading.
2. Circling back to the individual that you find yourself attempting to mind read and asking for clarification on what it is you may be assuming.

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP AND DR. L:

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

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

Dr. L on Instagram https://www.instagram.com/drlarapence/

CREDITS:

Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc.

Host: Dr. Lara Pence

Synopsis: Dr. Lara Pence

229: WWII Bataan Death March survivor Dan Crowley Jan 08, 2019

Show notes

This may be the most important interview in Spartan Up history. The story Dan Crowley, a 96-year-old WWII POW, survivor of the horrific Bataan Death March, and a delightful man. Faced with unfathomable torture, he is truly one of the most resilient, remarkable and optimistic human beings we have had the privilege to meet. This extended episode tells a dark tale in the world's history, yet, his smiling jovial face shows the true and utter strength, grit and resolve of our species. It was our honor to be able to capture this important story and share it with all of you.

LESSONS:

Persistence of hope is key

Whatever has happened, there is still joy to be had

Believe in yourself

Be a role model

Use the way your impacted to positively impact the world

Live your life knowing you will survive

Humor can be a powerful tool for healing

LINKS:

This episode is brought to you by CHOMPS, the cleanest jerky stick on the market. You can purchase Chomps' grass-fed, non-GMO, no sugar added meat snacks at https://chomps.com/ use the promo code SPARTAN for 20% off and free shipping

TIME STAMPS:

0:00 Hosts Colonel Nye, Johnny Waite, Marion Abrams and guest Dr. Lara Pence introduce this powerful interview

2:34 Col Nye introduces the history behind the Bataan Death March

4:00 Joe DeSena interview with Dan Crowley begins

7:00 making his way to the Philippines

13:00 attack on Nichols Base in Manilla

15:00 sailing to Bataan Peninsula

17:00 defending Bataan against the Japanese

21:00 an untenable position

22:25 the night of April 9th - a long swim

28:00 CHOMPS.COM break

29:00 31 Habits of the Healthiest Spartan

30:48 Joe DeSena interview with Dan Crowley continues - "the need to endure"

33:00 trapped in a 3 acre cesspool - "becoming valuable enough to be given the right to live"

35:00 slave labor work detail

36:45 building an airfield without machinery & beaten with clubs (nicknamed vitamin sticks)

38:00 almost beaten to the point of death

39:30 Jerry the "Executioner"

43:20 being deemed "unfit for labor" & sent to Japan

46:45 sailing from Brooklyn army base

47:00 The lowest point

48:45 Going home - the Readjustment Period

51:00 trying to get a job once home

53:15 Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence discuss this remarkable interview

1:05:00 CHOMPS.COM close

SUBSCRIBE:

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

YouTube: http://bit.ly/SpartanUpYT

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

FOLLOW SPARTAN UP:

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

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

CREDITS:

Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena with Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence

Synopsis – Sefra Alexandra

Production Assistant - Andrea Hagarty

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