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 P...
Feb 05, 2019•26 min•Ep. 298
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 s...
Feb 03, 2019•3 min•Ep. 297
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 ...
Feb 01, 2019•4 min•Ep. 296
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 ...
Jan 31, 2019•3 min•Ep. 295
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...
Jan 30, 2019•2 min•Ep. 294
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 ...
Jan 29, 2019•32 min•Ep. 293
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...
Jan 27, 2019•2 min•Ep. 292
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 childcar...
Jan 25, 2019•4 min•Ep. 291
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 ...
Jan 24, 2019•4 min•Ep. 290
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 stro...
Jan 23, 2019•2 min•Ep. 289
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...
Jan 22, 2019•37 min•Ep. 288
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...
Jan 20, 2019•4 min•Ep. 287
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 protocol...
Jan 18, 2019•3 min•Ep. 286
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 http...
Jan 17, 2019•3 min•Ep. 285
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 lea...
Jan 16, 2019•3 min•Ep. 284
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 wit...
Jan 15, 2019•32 min•Ep. 283
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:...
Jan 13, 2019•3 min•Ep. 282
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-o...
Jan 10, 2019•3 min•Ep. 281
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 ...
Jan 09, 2019•3 min•Ep. 280
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 hono...
Jan 08, 2019•1 hr 5 min•Ep. 279
Both mental and physical health are critical for athletic performance. Environmental conditions also play a crucial role. What happens to your body when you’re exposed to extremes of cold and heat? Can your body adapt to these conditions? It’s important to know what happens to the body during extremes of temperature, what science has taught us about human environmental limits, and ways we can do to safely take out endurance to the next level. WHAT WE COVER: In a word….yes, but, in moderation. Fi...
Jan 06, 2019•4 min•Ep. 278
Success leaves clues. When I hear lessons from successful people, there are common themes and 1 of those common themes is getting comfortable being uncomfortable. Growth comes from being uncomfortable. LESSONS: Going through tough times empowers you mentally and physically. Struggle reveals AND builds our character. Challenges are opportunities for you to grow. Write down something that opposes your comfort zone (morning workouts, waking up early, packing a healthy lunch) and then DO the very th...
Jan 03, 2019•3 min•Ep. 277
Setbacks are part of the human experience. We all experience them and they often come in different forms - physical, relational, emotional. Setbacks can offer lots of opportunities for growth but you’ve got to be open to seeing them in order to benefit. How we recover from a setback is often determined by our outlook and willingness to shift perspective. LESSONS: Setbacks can offer opportunities for growth and change. When you experience a setback, give yourself permission to reflect on what bro...
Jan 02, 2019•3 min•Ep. 276
Three-Time Olympic Medalist Kristine Lilly’s Advice on Soccer and Life Kristine was part of the world-renowned American Women’s soccer team that put women’s soccer on the map in the US! On that team, she scored an incredible 130 goals in her 23-year career, played in 3 Olympics winning Gold in tow and Silver in the third, and is the most “capped” player in football history. She and Joe DeSena talk about being fit for life, the struggle and reward of the fight to the top, and her strategy for the...
Jan 01, 2019•30 min•Ep. 275
Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we’ll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime. Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we’ll cover what it is, common causes, and...
Dec 30, 2018•4 min•Ep. 274
Here are some GREAT lessons I picked up from a book called ‘The Great Work of Your Life’. This book will give you inspiration and clarity on your true calling. LESSONS: If you do not follow your true calling, aka your true north, it will eat you up on the inside Share your unique genius with the world. There are people out there who NEED you to share your unique genius. Come up with an action plan to move forward with at least 1 action every week. LINKS: More about Zach https://zacheven-esh.com ...
Dec 27, 2018•3 min•Ep. 273
Anxiety can plague many of us. That habitual and pervasive worry can not only become intrusive but also leave us feeling debilitated if not managed well. There are a few ways to reduce your anxiety and practicing them regularly can leave you feeling more in control of your worry and less vulnerable to it’s impact on your day. These various tactics are not only simple in their accessibility but also easy to understand and apply. LESSONS: Anxiety is a habitual and pervasive state of worry that can...
Dec 26, 2018•4 min•Ep. 272
Anything is possible when you let no one outwork you. That’s the mantra of Isaiah Kacyvenski. This episode is testament to the power of relentless determination. Growing up with a difficult childhood in poverty and bouts of homelessness - it was his dedication to studies, reading six hours every Sunday, and focusing on the words he taped to his ceiling “let no one outwork you today,” that led Isaiah to eight years in the NFL. 6 years with the Seattle Seahawks, and then the St. Luis Rams and Oakl...
Dec 25, 2018•32 min•Ep. 271
Meditation can be a simple but powerful tool to help your brain calm, improve focus, and enhance sleep. What’s the easiest way to incorporate this technique into your daily routine? In this episode we’ll tell you what it is, how to do it, and the short and long-term benefits to enhanced focus. WHAT WE COVER: 1. In a world of smartphones, networking groups, and virtual education, we are constantly bombarded with new tools, apps, and services that will help us be better and more effective at home,...
Dec 23, 2018•3 min•Ep. 270
Do you ever find yourself saying the all too common phrase, I just don’t have the time to exercise. We’ve all been there before, so if you find yourself on a time crunch, here are a few powerful SPARTAN exercises that you can do at home, no matter where you live! NOTE: This episode works best if you can watch the video to see how the exercises should be performed! LESSONS: You can exercise at home or outdoors, no gym needed, with these 3 simple and effective exercises. Sandbag Shouldering: Keep ...
Dec 20, 2018•5 min•Ep. 269
