The Hard Way With Joe De Sena

Are you always 1 step shy from finishing your "mission"? 1 step short of achieving your goals? Today Zach Even-Esh tells you how you can make it over the finish line. Listen, then start taking pride in the challenges while turning your obstacles into opportunities. LESSONS: View your obstacles as opportunities You don't have to like it, you just have to do it - Dick Marcinko, Creator of SEAL Team 6 Take pride in the challenges which will inspire you rather than defeating you Excellence and Convenience are rarely, if ever, found on the same road 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 © 2018 Spartan

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 © 2018 Spartan

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 © 2018 Spartan

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 © 2018 Spartan

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 © 2018 Spartan

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 © 2018 Spartan

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 © 2018 Spartan

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: Five things you can see. Five things you can hear. 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 © 2018 Spartan

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 © 2018 Spartan

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: 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 © 2018 Spartan