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

1. Nothing is achieved without hard work 
2. Hammer through the obstacles
3. Perfect practice makes perfect
4. Be aware of opportunities you chance upon 
5. Learn how to run properly to avoid injury
6. Being a disrupter takes fortitude 
7. Success is never a straight line- it’s bumpy 
8. Adapt & overcome 
9. Improve pace, speed, distance & time 

LINKS

www.TRUEFORMRUNNER.COM/SPARTAN

use the code SPARTAN10 to save 10%

The Whiteboard Project

LL24H Podcast with Brian “Tosh” Chontosh 

TIME STAMPS

0:00 Joe introduces Jeff’s interview 

1:45 Interview begins on the treadmill 

2:45 The 24 hour shipping container challenge: LL24H 

4:35 Isiah Vidal jumps in at last minute to support The Whiteboard Project

6:30 Creating a running program with SGX

7:30 Tending a vineyard in western New York

9:00 Mitigating challenges of mother nature

11:00 Learning repeatability, scalability & best practices

13:20 Running a vineyard in Connecticut 

15:00 The treadmill as a tool for training proper form

17:20 Helping people walk & run better 

18:30 Disrupting the industry 

20:00 Dealing with lawsuits & challenges 

21:30: Takeaways 

23:25 Pay attention to opportunities 

24:40 Prevent injury by practising proper running techniques 

26:00 Success is not a straight line 

27:15 Skills acquisition can be intuitive with the right tools

29:00 Performance always wins

30:34 Joe debriefs lessons learned & running in his garage 

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.

Host: Joe De Sena 

Dr. Johnny Waite, Col. Nye & Sefra Alexandra are off finding their TRUEFORM 

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

© 2020 Spartan

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: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2020 Spartan

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 

1. Find out how good you can get 
2. Be ready to pounce
3. Appreciate each experience 
4. Be vulnerable and challenge yourself
5. Never be too afraid to try
6. Lean into things that make you anxious 
7. It’s good when your not good 
8. Not winning doesn’t mean it isn’t worth doing
9. Don’t be afraid to age
10. Do scary things
11. Try a trail run! 

LINKS

http://www.karagoucher.com

https://www.spartan.com/en/trail

This episode was brought to you by TrueForm Runner. Visit www.TRUEFORMRUNNER.COM/SPARTAN and use the code SPARTAN10 to save 10% 

The Spartan World Media Fest was made possible by ATP Science 

TIME STAMPS 

0:00 Johnny and Joe De Sena introduce Olympian Kara 

1:05 TRUEFORMRUNNER.COM/SPARTAN special offer 

1:40 Interview begins with Dr. L and Kara Goucher 

2:15 Starting running with her grandfather 

3:30 Why she fell in love with running 

4:45 Running as a profession 

5:30 Finding out how good she could get 

6:30 Going through the transition 

7:30 Finding something new, fun and scary 

8:30 Appreciating each experience- the nuance of the trail

9:45 Getting to the podium and finishing what you start 

10:55 Shifting her athletic identity 

12:00 TRUEFORMRUNNER.COM/SPARTAN break

13:45 Interview continues with how we challenge ourselves

15:00 Challenging yourself and being vulnerable 

16:30 The athletic journey as you get older away from the Olympics

18:00 Product versus process

19:00 Good to not be good- being humble and having humility 

20:30 Three lessons of wisdom

22:15 Johnny and Joe De Sena debrief this great discussion 

27:27 TRUEFORMRUNNER.COM/SPARTAN close

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, Dr. Johnny Waite and guest Dr. Lara Pence 

Col. Nye & Sefra Alexandra are off on winter sojourn  

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty

© 2020 Spartan

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 others?
• And lastly, how do I feel about the momentum of my life - the course and path that I am currently on? 

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

© 2019 Spartan

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 Instagram https://www.instagram.com/mike_bledsoe

This episode was brought to you by TrueForm Runner. Visit www.TRUEFORMRUNNER.COM/SPARTAN and use the code SPARTAN10 to save 10% The Spartan World Media Fest was made possible by ATP Science

TIME STAMPS 0:00 Dr. Johnny & Joe De Sena introduce the guy who inspired our podcast 2:00 TRUEFORMRUNNER.COM/SPARTAN intro 2:30 Interview begins with Sefra and Mike 3:10 Mindset training in regards to language, emotional and spiritual development 4:10 Choosing your own path and overcoming setbacks through a lot of work 5:45 How previous life experiences influence your health and embodied pain 7:30 Injuries and how they relate to emotional trauma 8:30 Fight, Flight or Freeze 9:30 The key is in breathing 10:30 Are we avoiding feelings? 11:45 TRUEFORMRUNNER.COM/SPARTAN break 13:05 The interview continues with emotional work 14:05 Living your on auto-pilot and not dealing with your past 15:25 Working on patience and having trust 16:45 Learning to wait 19:30 What is effective action? 21:10 Understand language, story and identity 22:40 Breathing & looking at your story 24:24 Joe De Sena & Dr. Johnny discuss Mike’s interview 32:30 TRUEFORMRUNNER.COM/SPARTAN close

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, Dr. Johnny Waite & Sefra Alexandra Col. Nye is off on a bike expedition

Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty

© 2020 Spartan

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 who will support your journey? And lastly, what does the end look like?

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

© 2020 Spartan

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 Model what you want to see in your kids Calendar everything Take the time to really know your kids Learn through observation Be curators and content creators Create a system to file your ideas Don’t be a hero be a guide to your kids

LINKS Daddy Saturday

This episode is brought to you by SPARTANXLEADERSHIP.COM

TIME STAMPS 0:00 Joe + Sefra introduce this weeks guest 1:15 SPARTANXLEADERSHIP.COM intro 1:30 Interview begins with Dr. Johnny + Justin 2:00 working to end the “fatherlessness” epidemic 3:45 Intentionally planning your weekends with your kids 5:00 “Far more is caught than taught” 6:15 Mission , vision, values, goal setting & calendaring 7:30 A movement takes hold 8:45 Being a great father and helping others to do the same 10:00 Taking the time to really get to know your kids 11:45 Th mindset of being an intentional father everyday 12:50 SPARTANXLEADERSHIP.COM break 14:30 Building a community & platform while maintaining balance between work + life 16:15 Shifting to a paradigm of curation & content creation with tech 17:20 It’s a platform for single moms as well 18:30 The Daddy Saturday Foundation 19:50 Community coaches 22:50 “Wine” ideas- letting concepts percolate 24:30 How to get involved 26:00 ‘move toward’ your child 27:35 Don't be a hero to your kids be a guide 28:50 Bring other guides in to support kids passions 29:40 Joe & Sefra discuss Justin’s philosophy 34:30 SPARTANXLEADERSHIP.COM close

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, Dr. Johnny Waite & Sefra Alexandra Col. Nye is off on “Grandaddy Saturday” ;)

Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty

© 2019 Spartan

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: 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

© 2019 Spartan

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 you do with it! Point your skis downhill Perfection is a mirage You have the ability to change your labels and limitations

LINKS

Chris Waddell One Revolution https://one-revolution.org/index.php?p=people/speakers/chris-waddell

This episode is brought to you by SPARTANXLEADERSHIP.COM

TIME STAMPS

0:00 Sefra & Joe introduce this weeks guest- our keynote at the Spartan World Media Fest

1:30 this episode is brought to you by SPARTANXLEADERSHIP.COM

1:50 Interview begins in Lake Tahoe with some Spartan Tea

3:45 Sports as a platform and teacher

5:15 Repetition is key- skills build upon each other

6:30 Skiing at Middlebury College

7:30 An accident and life moving forward

9:00 Becoming the best of himself & prioritizing what’s important 10:10 Having a “athlete mentality”

11:15 Making the college campus accessible

12:15 Having a supportive group of friends

13:15 Starting monoskiing

14:15 Making nationals and the US Ski Team 1

5:00 Making it to the Paralympics

16:15 To recover from something- find something to LOVE!

16:40 SPARTANXLEADERSHIP.COM Break

17:10 Interview continues with the adaptation of the body

18:55 Becoming a full-time athlete and speaker

19:55 the relationship between winning and knowing

20:55 The “little things” that make the difference

22:00 Teaching your body instinct 24:00 Race to the first gate

25:30 It’s not what happens to you, it’s what you do with what happens

26:15 Perfection is a mirage

27:00 One Revolution Foundation: changing the perception of disability

28:15 Nametags: shifting labels and limitations 30:10 Passion is in creation

30:40 Healing through body movement and dance- saying yes to everything

31:30 Yes… and

33:00 Sefra & Joe debrief after this awesome interview

36:15 SPARTANXLEADERSHIP.COM Close

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 & Sefra Alexandra Dr. Johnny Waite & Col. Nye are off finding our next guest Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

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 choices or decisions are about YOU. 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 © 2019 Spartan