The Hard Way With Joe De Sena

Latest Episodes:

Stop Setting Insane Goals - SPARTAN MIND ep 014 Nov 14, 2018

Show notes

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

221: What Drill Sergeants Can Teach You About Motivations - 1SG Melissa Solomon Nov 13, 2018

Show notes

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

When Will Power is NOT Enough - SPARTAN WAY 013 Nov 08, 2018

Show notes

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

Overcoming Fear - SPARTAN MIND ep 013 Nov 07, 2018

Show notes

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

220: JR Martinez - Look Beyond the Scars Nov 06, 2018

Show notes

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

Ben Franklin's Success Secret SPARTAN WAY 012 Nov 01, 2018

Show notes

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

Mindfulness 101 SPARTAN MIND ep 012 Oct 31, 2018

Show notes

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:
1. Five things you can see.
2. Five things you can hear.
3. 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

219: Barbell Collective's Anders Varner - Break Up With Yourself Oct 30, 2018

Show notes

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

How Organization Can Boost Your Success SPARTAN WAY 011 Oct 25, 2018

Show notes

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:

CREDITS:

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

One Way to Stop Shaming Yourself SPARTAN MIND ep 011 Oct 24, 2018

Show notes

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

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