Spartan Up! - A Spartan Race For The Mind!

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.

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   © 2020 Spartan

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 U

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/spart

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 reminder

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 Nothing is achieved without hard work  Hammer through the obstacles Perfect practice makes perfect Be aware of opportunities you chance upon  Learn how to run properly to avoid injury Being a disrupter takes fortitude 

Dr. L says: Life is short. It’s important to get the most out of life that you can and dive into all the adventure and awesomeness that sits at your feet. AND it’s critical that along the way we are weaving in a layer of compassion when things don’t go our way. When we fail, fall short of our goals, or come up short against our expectations, yes, learn from that but also make sure that you are bringing in some humor and not weighing yourself down with criticism. LESSONS: Weave self-compassion into various endeavors to ensure that you remain afloat. Make sure that you use humor to your advantage and don’t take life so seriously. Cut yourself some slack sometimes! 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: Pro

Kara Goucher is a true legend of the running world, from competing in the 2008 and 2012 Olympic Games, to a bronze medal at the 2007 World Athletics Cross Country Championships (formerly IAAF), to the women’s fastest-ever half marathon, and third overall at the 2009 Boston Marathon! In this interview she discusses the importance of being vulnerable, challenging yourself, leaning into things that make you feel anxious and how much you can learn from something you’re not good at. Kara Goucher also talks about aging, transitioning as an elite athlete, and entering the new exhilarating realm of trail running. Try to keep pace with this awesome woman and a great interview!  LESSONS  Find out how good you can get  Be ready to pounce Appreciate each experience  Be vulnerable and challenge yourself Never be too afraid to try Lean into things that make you anxious  It’s good when your not good  Not winning doesn’t mean it isn’t worth doing Don’t be afraid to age Do scary things Try a trail run!    LINKS http://w

Dr. L says: It’s important that you are consistently and frequently checking in with yourself, and there are a couple of different areas, in particular, that might need attention. First, checking in with your own emotions is key because in order for you to make the next right choice you need to understand how you are feeling. Second, checking in with how you are feeling about your relationships is important. What are the ways that you feel either connected or disconnected? And lastly, checking in with your own momentum in life - how do you feel about the speed and course of where your life is going? Once you start doing consistent check-ins around these three areas you can make more intentional choices in order to get your needs met and remain grounded.    LESSONS:  Checking in with yourself on a consistent basis is important for your mind. Ask yourself, how am I feeling emotionally right now? Make sure you give yourself permission to be honest with your current feelings.  Next, am I feeling connected with o

Mike Bledsoe walked away from the success he earned in the fitness industry as part of Barbell Shrugged to look inward. He is now focused on how mindset influences your performance. By looking at language and how you view your own story, new revelations in your mental and emotional patterning can be revealed. What causes deep underlying pain in your body? It may actually be attributed to unresolved trauma from your past. In this interview, we discuss the benefits of breathing and the importance of being able to be patient and wait to achieve what you are aiming for. LESSONS Start with language You can’t unknow Injuries may originate from an emotional trauma Fight, flight or freeze Focus on your breathing Deal with your past Trust the process You need space to be creative and change Learn to be patient and wait Impact with effective action Understand your story and identity BREATH Look at your story LINKS https://thebledsoeshow.com https://www.thestrongcoach.com https://www.enlifted.me Mike Bledsoe on Instagra

Spartan Up co-host Dr. L says: Often, we look outside of ourselves for motivation and inspiration, but if we dig deep enough we typically have everything we need inside of ourselves to make changes and live the kind of life that we are looking for. We must become the hero in our own story - not wait for someone else to step into that role. In order to do so, it’s important to identify a few things, including who the villains are in your story, the ones who become barriers to you getting what you want. Also think about which characteristics are going to move you forward - what strengths do you own already that can help guide you down the path. And lastly, what about your guides? Those individuals that will support your ideas and push you to execute. LESSONS: Become the hero in your own life rather than wait for someone else to take on the role. Who are the villains? Who or what becomes a barrier in your story? Which individual characteristics and strengths help move you forward? Who are your guides, the people

What’s the one thing we could do to improve the future? Raise better young people. Facilitate better parenting. Our country faces an epidemic of “fatherlessness.” Whether due to a father figure not physically being in the picture or mentally being distant - it is a massive obstacle that Justin Batt has been working to overcome with Daddy Saturdays. It’s not just for dad’s and not just on Saturdays, his book and his programs create a paradigm shift about how we look at our free time, how we engage with our children and what being an intentional parent really looks like. As he says, let’s all raise good kids that become great adults! Joe De Sena introduces this episode, and at the end of the interview, he talks about what he learned from Justin with co-host Sefra the Seedhuntress. Our co-host Johnny Waite sat down with Justin at the Spartan World Media Fest event by ATP Science. LESSONS Raise good kids that become great adults Be intentional with your plans Engage with your kids More is caught than taught Mode

Dr. L, Spartan's chief Mind doc, says: This is the time of year when many of us dive quickly into the pool of New Year’s Resolutions. Whether you like the word resolution or not, it’s helpful to take stock of what you want out of the next 12 months to come - or even just the next month itself. Setting goals can be an important part of moving towards that which you want and it’s also important to keep a few things in mind, like being realistic and using your support system around you. Have a wonderful holiday and here’s to great things in 2020! LESSONS: Set realistic goals. Be honest with yourself about where you are in your own process and set a goal that is achievable. Rope in your support system so that you have someone or some people to be accountable to, and make your goal public. Remember that during this time of year, you’ve got everything you need inside of you to make the changes you’re looking for. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play:

It’s not about what happens to you - but what you do with what happens to you. Chris Waddell, injured in a skiing accident in college, went on to medal in the 1992, 1994, 1998 and 2002 Winter Paralympics and become a motivational speaker. He uses his positive perspective to shift the paradigm and concepts of “Nametags,” labels and limitations placed upon people with disabilities and challenges. His advice: In life, like in a ski race, race to the first gate! Always keep your skis pointed downhill- enjoy! Joe De Sena sat down with Chris at the Spartan World Media Fest event by ATP Science that took place at Spartan World Championships in Tahoe where Chris spoke at the Spartan X Leadership dinner. LESSONS Sport is a teacher Repetition is key Prioritize what’s important Surround yourself with a great team Find something to love It’s the tiny things that separate good from great You create when your having fun Rely on instinct Start behind the 8 ball Race to the first gate It’s not what happens to you, but what y

Although there might be some individuals who just seem more optimistic or positive, the truth is that we can all learn to practice optimism and weave some of the tenants into our life. The first element that was discussed includes shifting your perspective that sees things as permanent to seeing things as temporary. The second element is seeing events and painful experiences as singular, not pervasive.The last element of learning optimism is not taking things personally. Whether it’s insecurity or ego, when we take all things personally we bear the weight of other people’s judgments or opinions on our shoulder. We must not attach our own ego to all experiences. LESSONS: Optimism can be learned and if you practice certain elements of optimism routinely, you can weave a more optimistic perspective into your world. Remember, not everything is permanent or pervasive, and you can weave in more hopeful thoughts when these ways of thinking are challenged. Don’t take things personally. Remind yourself that not all ch

When winning isn’t enough, try working to improve the “MOD,” or Margin of the Day. That’s the margin by which you win. One of Joe De Sena’s favorite quotes: “will it make the boat go faster?” Josh Crosby, world champion rower and co-founder of BDY SQD, attacks life with a voracious appetite. Dedicated to constant improvement and pushing himself farther, his perseverance, persistence and passion led him to success as a rower, in adventure racing, and to be a pioneer in the realm of rowing in modern fitness. Don’t just win the day - win by a large margin! LESSONS Focus on a shared goal and give 100% It’s all about perseverance, persistence and passion Always go back to the team Margin Of the Day (MOD) - how much can you win by? Make your personal scores the best they can be Utilize your expertise and passion Find a moment of pause to refocus Find your direction Pursue that direction with ultimate voracity: Attack & commit LINKS BDY SQD https://gobodysquad.com/about-us/ TIMESTAMPS 0:00 Sefra & Joe introd

Spartan's "Chief Mind Doc" Dr. L says: Although there might be some individuals who just seem more optimistic or positive, the truth is that we can all learn to practice optimism and weave some of the tenants into our life. The first element that was discussed in the last episode included shifting your perspective that sees things as permanent to seeing things as temporary. Another way of thinking that can be helpful for you in building optimism is limiting your language and views around things as being pervasive - that if they happen in one arena, they happen in all arenas. If you think of certain events as singular, you can approach each experience with a fresh, new perspective. LESSONS: Optimism can be learned and if you practice certain elements of optimism routinely, you can weave a more optimistic perspective into your world. Reminding yourself that painful events and even failures are singular events can help you feel and be more hopeful. Develop an internal coach that reminds you that not all things a

Who has created your idea of success? Are you on the path you want should be on? Laura Gassner Otting, author of “Limitless” talks with Joe De Sena about carving your own way and revisiting what it is that ignites your passion. Don't be afraid of change, get comfortable being uncomfortable. Push yourself beyond what you thought was feasible, making the peaks & possibilities of life ahead of you Limitless! Joe is joined by Marko Cheseto, a Kenyan runner who lost both legs while on a running scholarship in Alaska who now holds the world marathon speed record for a double amputee. LESSONS Stay in your center of competence & excellence Failure is not a finale it’s a fulcrum Lean out over your comfort zone You ultimately make you own decisions Confidence to do big things comes from competence Never settle for mediocrity Define success for yourself Consonance: calling, connection, contribution & control Remember that you GET to do this!   FIND OUT MORE: Laura & her Book “Limitless:” https://lauragas

Host Dr. L says: Let’s move from 2019 into 2020 with a newly found practice of optimism! Although there might be some individuals who just seem more optimistic or positive, the truth is that we can all learn to practice optimism and weave some of the tenants into our life. One of the first ways that optimism can be more present in your life is by challenging the idea that painful things that happen in your life are permanent. If we begin to think of difficult times as temporary we are more likely to make better choices and feel more hopeful about the future. LESSONS: Optimism can be learned and if you practice certain elements of optimism routinely, you can weave a more optimistic perspective into your world. Believing that things are not permanent can help you feel more hopeful. Taking things as they come and using an internal dialogue that includes, “this is temporary”, is a helpful practice. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly

This former NFL player remembers the day his mother handed him over to foster care, he went on to play in the NFL and now uses his “Identity Shift” program to help people move away from old programming that no longer serves them so they can reach their highest potential. He tells host Col. Nye about his method and walks you through a series of defined steps: See Shift Sustain, Accept Dissect Discover, Design Develop Deploy, Drive Hive & Thrive. This is a powerful roadmap that allows you to close the gap between where you are and where you want to be!   LESSONS Make success your second nature Unpack the “programming” from your past See, shift, sustain Get unstuck & see where you want to go Design, develop, deploy Learn what you do wrong to get better Take ownership Drive, hive & thrive Do the work! LINKS Anthony’s quiz www.sloworgo.co More about Anthony https://www.anthonytrucks.com Identity Shift https://www.anthonytrucks.com/identity-shift/ The Spartan World Media Fest was made possible by ATP Sc