Spartan Up! - A Spartan Race For The Mind!

What does it take to solve complicated and seemingly insurmountable challenges? Dr. Jeff Karp, Principal Investigator of Karp Lab & Harvard Medical School professor, believes the answer is a multidisciplinary approach. Surround yourself with experts who have expertise you don’t with a variety of skills and backgrounds. Karp explains to Joe De Sena how his team applied their problem-solving system to a specific challenge around brain cancer. It’s a system and process that can be applied to any puzzle. He is committed to developing the “next generation bioengineers at the forefront of regenerative medicine.” When you face Spartan challenges and obstacles as look for creative solutions. Collaborate and find new approaches to conquer our goals. LESSONS Always continue to learn Ask lots of questions and seek those that have the answers Validate those around you by allowing them to contribute Surround yourself with mission-driven people who have expertise varied from your own Focus on helping people and being a

Maintaining good health usually means doing many things and not just one. For instance, if you want to lose weight, gaining muscle can help, but focusing on that alone is not the best or most efficient way to make your weight goals. Today, we’re focusing on immunity and how to naturally raise the bar and stay healthy. A multi-faceted approach is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens (a bug, a virus)… Avoid smoking and drinking alcohol as much as you can (of course). Getting enough sleep. Sleep performs many regulatory functions for the immune system. One that is especially important is helping to create a “memory” within the immune system so antibodies can “remember” unwelcome organisms that have previously invaded the body. Also, something all Spartans do is to follow a moderate and regular exercise regimen that boosts immunity. One caveat: athletes performing at peak levels hav

On this episode, Cole and I chat about tapering for a Spartan Race using methods such as the current week’s workload and perceived effort as a determination for how much of an effort level and workload to put out in a race taper depending on race distance (Sprint, Super, Beast).   TAKE AWAY POINTS: At least a 1 week taper for a Beast Use RPE (rate of perceived exertion) as a means to determine effort level The immediate events leading up to a race (sleep, work, previous workouts) need consideration is a taper plan Listen to your body!   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 Pro

I first heard this Sun Tzu quote from my friend and NFL Veteran,John Welbourn. It REALLY hit home for me as I have experiencedCountless times how an environment can lift you up or hold you back. LESSONS:   Surround yourself with battery chargers as our friend Joe Polish says to gain inspiration from others As a parent, keep an eye on your kids’ friends. Do they make your child better or add more stress? Whether it’s work, sports, gym - you’re always in an “environment” and surrounded by people. Make sure these environments are charging your batteries! 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 Foll

Great competitors stay committed. There will always be excuses, always a reason to quit, move on to something else, or put it on the shelf for later. Great competitors commit. They move away from language like, “I’ll try”, that immediately gives them a way out, and they use more declarative statements like, “I will.” Having the mindset of completion allows them to move forward with stronger intention and will.   LESSONS: Commitment is a key element to becoming a great competitor. Try to shift away from words that give you an out and become more proficient in the language of commitment. Commitment isn’t about perfection but it is about showing up and remaining on task. 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/

What patterns did you learn as a child? How are they showing up in your adult life? Bizzie Gold unveils the mystery behind the obstacles and triggers in your mind that hold you back from realizing our full potential. The founder of the massive phenomenon Buti Yoga, Bizzie Gold was not satisfied with breakthroughs in physical health. This week she and Joe discuss how Sustainable Self-Mastery can be conquered through her paradigm shifting BREAK Method. LESSONS Don’t adhere to a victim mentality Practice self awareness and do a “check-in” Take note of what triggers you Observe your emotional responses Be open and unafraid to uncover what is holding you back   LINKS https://breakmethod.com/ https://www.bizziegold.com/ https://mymoderngood.com/ https://butiyoga.com/   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 – Recove

We’ve talked about a class of herb called adaptogens in an earlier episode of Spartan Health. Rhodiola is an adaptogen that can provide many health benefits and provide energy, endurance, and recovery support during your next Spartan Race. Rhodiola is a well-researched herb used for centuries in Asia, Russia and arctic regions of Europe. WHAT WE COVER a. First if all, what is it? In a nutshell, it’s a wonderful herb that can help your body recover from stress and fight fatigue. Further, it can support the body as you condition to different environmental stressors like high altitude. b. But, let me give you a bit of its history ‘cause it really is fascinating: Rhodiola is an herb native to China, Russia (and a particular region in Russia, Siberia) and Mongolia. It has been used in Russian folklore medicine for centuries and caught the interest of Russian scientists in roughly the 1950’s. They heard of its health and vitality promoting properties and began conducting research to get a better understanding of it

On this episode, Kristen talks to me about how to stay race fit & race ready when you are juggling a life & interests outside of racing, but yet are a highly competitive athlete with aspirations.   TAKE AWAY POINTS: BALANCE - Does racing have to be your sole focus to be successful? Consider being content & at peace with being a top athlete, but not always the “winner” Make a mental effort to not get caught up in what others are doing Be ok with going with the flow Train & use what you have at hand & time allows   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 Produce

If you’re wondering how to inspire, educate and influence your kids into Exercising and living a healthy lifestyle, this is the episode for you! To quote One of our Spartan UP Guests, Coach Rob Koll, Your actions speak so loud I can’t Hear a word you’re saying. This quote is perfect for today’s episode! LESSONS:   It’s not just what you say / tell your kids to do, it’s what they see YOU doing. Exercise in front of your kids regularly throughout the week. Create a supportive environment at home. I had some Kettlebells, rings and a climbing rope in my garage and my kids saw me exercising regularly. Get the entire family involved. Do just 1 exercise in front of your kids everyday. It can be 10 squats, 10 burpees, maybe a quick sprint up and down the sidewalk. Let them see YOU being a leader! 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/Spa

Great competitors see the challenges they face and the hardships they endure as opportunities. We all experience difficult things but great competitors see those experiences as vehicles of wisdom, growth, and an opportunity to build obstacle immunity. They do not cower in the face of that which is difficult but rather rise because they know that in the end it will make them stronger and improve their performance.   LESSONS: Remember that when a challenge is set in front of you, try to see it as an opportunity. Roadblocks and obstacles are there to build you up, give you a chance to test your limits, and assist you in self-reflection. 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: Heath

What’s Wellness? How can you integrate these principles to dominate the obstacles ahead?  How do you live your life well? This episode is all about discovering the forces of wellness. Josh Trent addresses the physical, the mental/emotional and the spiritual. He walks us through his tips, tricks and routines - as he says, “if I can breathe I can choose.” Let’s all breathe goodness into our lives. LESSONS Build internal trust when in hard situations Fill the buckets of spiritual, physical body and mental/ emotional wellness daily Breath is everything! It’s helps you with all facets of your life Womb squats will set you free Do an emotional inventory- find your “enjoyment curve”   LINKS https://wellnessforce.com/ Josh's M21 morning program https://wellnessforce.com/M21   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 – R

We’re all pressed for time and need efficient, quick tools to increase energy and help us optimize our busy days. Here are two simple techniques that can provide rapid but effective ways of giving you a “wake up call.” One will give your brain a boost and the other will support your core for stability and injury prevention. Let’s engage your mind and energize your body whether it be for your next Spartan Sprint or Super! WHAT WE TALK ABOUT: a. Today’s world is more and more demanding. Some of us have two jobs, or maybe you’re taking night classes after work, starting families and raising children the list goes on and on… b. In this podcast I’m going to talk about what can aid in increasing our energy and helping us fight fatigue. I’ll discuss two different sensory stimuli: one olfactory (your sense of smell) and the other is a stretch which is physical but also engages your sense of sight. - First, your sense of smell: it’s a fruit, an essential oil, herbal tea: That is Grapefruit: it’s a juicy, bittersweet

On this episode, I talk with Mark & Natalie about what it takes to balance family life with kids while still having racing & training goals to meet. They reveal that they have to make the most of the free time they get, even when it's unexpected.   TAKE AWAY POINTS: Make the most of & manage the time you have Balance who races versus who is on sidelines for the day Have a strategy of who performs best at what race type & support that strategy Reduce stress by splitting the childcare load equally   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, Ma

Successful people have a clear vision for their perfect day. They write it down which inspires them to take action to achieve that perfect day. The key to making it happen is by reverse engineering your perfect day. LESSONS:   Write down what your perfect day looks like What is the 1 thing you REALLY want to change in your life? Start there! For me, it was having breakfast with my kids. Increase your productivity by blocking out your schedule for all of your important activities. This is your “To Do” list to the 20th degree! Write it down and take action every day to achieve 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 h

Great competitors understand the importance of the mind-body connection. Our physical body can only be as strong as the mind that controls it and a healthy mind is impossible without a healthy body. Great competitors know that they can not focus on just one element, that both are critical for performance in and out of the competition.   LESSONS: Remember that you must focus on both your physical health AND your mental health. Working on physical strength and stamina without working to build a strong and healthy mindset can only get you so far. 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. La

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 intervi

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’

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, Ma

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:/

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.