Podcasts about spartan mind

Episode Topics Real Ayurveda For Mental Health 50% off Sale on our https://training-courses-102878.square.site/product/dosha-fundamentals-teacher-training/18?cs=true (Ayurveda | Dosha Fundamentals Online Course) until June 26 Analyzing Ulysses S Grant, one of the greatest presidents of all times and the greatest general of all times Ulysses S Grant is a book picture of an Ayurvedic tri-doshic mind Steadiness of nerves - Kapha in balance Depression, apathy - Kapha out of balance Presence of mind - Pitta in balance Authoritarian behavior - Pitta out of balance Creativity, thinking outside the box - Vata in balance Distracted mind - Vata out of balance According to Ayurveda we can always become better mentally Daily practice tip: Counting to 10 seconds before responding to a "crisis" may help improve your mind Daily practice tip: Breathing in and out through the nose with pause after each inhale and each exhale may help improve your mind According to Ayurveda our breath and our mind are one and the same To help your mental state, at the end of every day, take inventory of your day Did you practice both tips mentioned above? Did you practice them enough? Are you noticing day to day progress in your behavior? 50% off Sale on our https://training-courses-102878.square.site/product/dosha-fundamentals-teacher-training/18?cs=true (Ayurveda | Dosha Fundamentals Online Course) until June 26 Email us your feedback and any questions you may have at: ask.tim.and.vie@gmail.com May we all be well, adapt and thrive! - Tim and Vie Other Resources This series is brought to you by Yoga Energy School. It can be found at http://YogaEnergy.com (http://YogaEnergy.com ) Yoga Energy School is offering Private Online "Ayurveda and Yoga Therapy" Yoga Alliance registered 200-hr and 300-hr teacher trainings and continuing education courses. They can be found at http://YogaEnergy.com (http://YogaEnergy.com) Find us on Rumble at: https://rumble.com/c/yogaenergy (https://rumble.com/c/yogaenergy) Find us on YouTube at: https://www.youtube.com/c/AskTimAndVie (https://www.youtube.com/c/AskTimAndVie) Did you subscribe to the podcast? Did you share this episode with all your friends? Email us your feedback at: ask.tim.and.vie@gmail.com May we all be well, adapt and thrive! - Tim and Vie Transcription 00:00:09.700 --> 00:00:12.800 The Spartan mind strength podcast the podcast 00:00:12.800 --> 00:00:15.000 for mental grit and resilience. 00:00:16.400 --> 00:00:19.100 hosted by Vie Binga and Tim Ganley 00:00:27.400 --> 00:00:30.500 Hello, this is Tim. And this is Vie, and we welcome you 00:00:30.500 --> 00:00:33.600 to another episode of the Spartan Mind strength podcast. 00:00:33.600 --> 00:00:36.600 And this podcast is going to be about 00:00:36.600 --> 00:00:39.300 what pinky same 00:00:39.300 --> 00:00:43.200 thing We talk every time brain Ayurveda 00:00:43.200 --> 00:00:44.000 for the mind. 00:00:45.100 --> 00:00:47.200 Stay tuned. We'll be right back. 00:00:56.100 --> 00:00:56.800 And we're back. 00:00:57.500 --> 00:01:00.000 But before we start talking about ayurveda. 00:01:00.700 --> 00:01:03.800 I would like to talk about what is on 00:01:03.800 --> 00:01:06.900 sale today. Ayurveda Dosha 00:01:06.900 --> 00:01:09.900 fundamentals 50% off until 00:01:09.900 --> 00:01:11.200 June 26th. 00:01:11.900 --> 00:01:14.600 Very good. So that's 50% off 00:01:14.600 --> 00:01:17.300 until June 26 then goes full price then goes 00:01:17.300 --> 00:01:20.000 full price. So while everything else in the world is going up in price 00:01:20.900 --> 00:01:23.200 We're going down in price. It's the only way to 00:01:23.200 --> 00:01:26.800 keep the dynamic balance according to ayurveda. Yes, 00:01:26.800 --> 00:01:29.400 and we've sold a lot. Yes, and we 00:01:29.400 --> 00:01:33.000 got a lot of great talks about it....

Amanda Sullivan, Hannah Eden, and Marko Cheseto have experiences that will drive you to find strength and power from your life's hardest moments. “So what do you do in this instance? To our point previously, when you know you're going in a bad direction, do you keep going down that way or do you try and make that pivot, and go, “Shxt, I've got to do something positive here.” And be an example, I guess, to the rest of the world, and try and use something negative and turn it into something positive,” says Hannah Eden. In this episode, you'll hear about: How Amanda Sullivan turned around her mindset from being suicidal to being her own hero after being hit by two cars. How Hannah Eden's “joke” turned life changing experience with one of her best friends got her to do more for her community and herself Marko Cheseto's mindset of being so happy about every new step he made after losing his legs, and always thinking of how much better he can and will get If you want to watch the full episodes, How to become your own hero | AMANDA SULLIVAN  and Joe DeSena https://youtu.be/A8pfF8inx88 Hannah Eden and Joe De Sena talk Fitness https://youtu.be/essAVDdObq8 The Fastest (and happiest) Double Amputee in the World! Marko Cheseto https://youtu.be/pwPIySHxSpU Recovery From a Setback  // SPARTAN MIND ep. 021 https://youtu.be/wYaZyi7cIYs   SPONSOR This episode of Spartan Up! is brought to you by Honey Stinger. Made with organic honey and delicious ingredients, use code SpartanAthlete30 at Honeystinger.com for 30% off to help you sweeten the burn.   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Lake Watters Hosts: Johnny Waite, Joe De Sena Co-Hosts: Sefra Alexandra, Col. Nye Sr Producer: Marion Abrams © 2022 Spartan

“I took notice to some of the other dads, and I saw that as soon as life, you know, quote unquote, life happens, they just stopped everything, aside from work and sitting down. Meaning they stopped being fit, they stopped trying to be strong. They stopped trying to develop themselves, not just physically, but mentally…They just let it go,” says Zach Even Esh, founder of The Underground Strength Gym.   In this episode, the third and final part of our New Year Motivation series, we're taking advice on how to find success without giving up on your vision. In this episode you'll learn about… - Confirmation bias: knowing when your leaning the wrong direction on something and identify when your latching onto info that is holding you back - You have to have a vision, a vision strong enough to succeed while knowing there's no safety net. Don't give up, but you have to adjust to the course - Learning from unsuccessful actions - Building momentum   If you want to watch the full episodes, What is Confirmation Bias? / Spartan MIND 051 - https://youtu.be/LxbIU4Gu3YU   181: Darn Tough Founder Ric Cabot | Double Down on Your Strengths - https://youtu.be/09rneX6-8SY   Underground Strength Coach Zach Even Esh | Build Success From the Raw Material of Failure ep.005 - https://youtu.be/I9fJw1eTkaM   SPONSOR ​​ This episode of Spartan Up is brought to you by JUNK, the official headband of Spartan pros. JUNK produces the best headband, guaranteed to work as hard as you do. Visit www.junkbrands.com/spartan for 10% off your order.   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Lake Watters Hosts: Johnny Waite, Joe De Sena Co-Hosts: Sefra Alexandra, Col. Nye Sr Producer: Marion Abrams © 2021 Spartan

This year has been a mental and emotional test of endurance like no other. Add to the pandemic the already existing stresses and pressures in the cafe as customer face professionals and you get a perfect storm of both feeling the need for mental health wile simultaneously feeling helpless to actualize it. Even though mental health has been top of mind, it can be hard to move it from a "Should" to "Must" and as we look forward to the new year at the close of this incredibly challenging one, resolving to prioritize our mental health will make a monumental difference both for us personally and the people we lead. To help guide us in this pursuit we are going to be talking with Dr. Lara Pence! Dr. Pence attended graduate school at Widener University where she obtained her Doctorate Degree in Psychology (PsyD) and her Masters in Business Administration (MBA). In 2010, she opened her own private practice, Chief Mind Works, in Dallas, TX. Early in her career she worked primarily with individuals suffering from eating disorders, anxiety, and depression both through individual work as well as intensive group workshops. She later branched out to work more specifically with entrepreneurs who were looking to elevate their leadership skills and execute more efficiently at work, and professional athletes who needed support in understanding the mind/body connection and its impact on performance.  In 2018, Dr. Pence began consulting for Spartan Race, the largest endurance racing organization in the world to implement a curriculum that provides a mental pathway to change and transformation, and began hosting a weekly video series, Spartan MIND. Dr.  Pence also works at the Unbeatable Mind Coaching Program alongside Mark Divine, and has recently launched her own product – LIGHFBOX – a tool used to strengthen mental health and wellness. She also began a new podcast, Curious Minds with Dr. L, where she and her guests use curiosity as the cure for stagnation.  She has served on the Board of Directors for various non-profit organizations, and has been featured in various publications, media outlets, and podcasts, including Good Morning America, the BBC, Glamour, Vogue, WebMD, Psychology Today, and the Huffington Post. In today's conversation with Dr. Pence we are going to explore many absolutely critical topics that will set us up to prioritize our mental health in the new year.  This is the perfect way to end the year and I hope you get a lot out of this episode! We will be covering:  Why dont we prioritize our mental health Taking stock of our relationships Making mental health practices stick How knowing our values guides our success Self and situational awareness The masks we wear Matching values to circumstance What are common things that degrade our mental health Setting boundaries The value of hard conversations  Negativity bias Checking in with ourselves and others   Links: www.drlarapence.com Instagram   Related Episodes: 201 : Igniting your Curiosity w/ Cody Gough 213 : Coping with Corona using Emotional Intelligence w/ Andrea Hoban of Oji Life Lab 176 : Harnessing Emotions at Work w/ Andrea Hoban of Oji Life Lab 095 : Dealing with Stress in the Cafe w/ Wellness Counselor, Joe Sanok 111 : Self Care 101: Taking care of yourself while taking care of others   Need consulting? Reach out! chris@keystotheshop.com   The BEST in commercial coffee equipment! www.prima-coffee.com/keys   Want the best plant based beverage for your coffee drinks? www.pacificfoods.com/food-service  

As a runner, you prioritize your physical training, but what are you doing for your mental health training? Dr. Lara Pence (aka Dr. L) is a clinical psychologist who has spent the last 15 years working with endurance athletes to help them shed unhealthy patterns of behavior and build mental strength using curiosity as a tool to become mentally resilient and adventurous. By training athletes to dive deeper into the why behind their goals, she also helps them boost their mental toughness by creating a values-driven way of being.   Dr. L shares a lot of great info with Coach Claire on how to build mental strength, including discussions on the relationship between athletes and food, changing our personal narratives about our performance as we age, setbacks, and motivation. Having a fit mind is at least as important as having a fit body, and this is an episode everyone can benefit from.   Dr. L is an East Coast native who did her post-doctoral fellowship in Dallas, TX. She has since built her own private practice, becoming one of the most sought-after therapists in Dallas.  She moved to Colorado in 2019 to become the Chief Mind Doc for SPARTAN, the world’s top endurance company. She also hosted the Spartan Mind podcast and served as a consultant to the organization on various mindset-focused initiatives.   Dr. L is also a coach for The Unbeatable Mind, alongside Mark Divine, founder of SEAL FIT. She has been featured in various publications and media outlets such as Good Morning America, the BBC, Glamour, Vogue, WebMD, Psychology Today, and The Huffington Post.    Most recently, Dr. L has launched her own podcast called Curious Minds with Dr. L, and she has a new product called LIGHFBOX, a simple program designed to exercise your mind, spark curiosity, and boost your mental fitness.    Get ready to strengthen your mind and boost your mental fitness with Dr. L!   Questions Lara is asked:   6:17 You like to call yourself an "active therapist" and that's not just because you are also a runner.  What do you mean by that?   7:39 Let’s talk about the people you do work with and your own running background. How do you specifically work with runners?   9:34 Eating disorders and running. Obviously, to be at the top of your game, you need to be light and lean. Thankfully some elite runners these days are talking more about how getting too lean is really causing huge problems, but there is a fine line between being at your highest performance and whether that’s actually healthy or not. So how do you kind of dig through that mess?   12:15 Let’s go into the performance side of what you do, mental strength training if you will. A lot of people, when runners or athletes get to a certain level, they realize that it’s not just all about physical training. The mental aspect is absolutely huge, if not more important than the physical training. Everybody wants to know: How do we get mentally tough?   14:47 You’re saying that we should just be curious about why a race or a workout didn’t go well. How do you incorporate curiosity in success and failure when it comes to athletes?   17:12 I would love to hear about how you practice incorporating curiosity. Say I’m a runner and I’m trying to go after this big goal and I’m just getting frustrated. How do I practice curiosity to improve my mental strength?   20:33 What happens when you peel back the onion and maybe there’s not such positive motivation down there?   23:45 Obviously 2020 has been a crazy year, but for runners specifically, all their races have been canceled pretty much. And so the carrot that everybody has, that’s evaporated, and so a lot of the clients that I coach have just been like, “You know what? There’s no race on the schedule. I don’t really feel like training anymore.” What advice do you give runners who are training without races?   29:23 I read on your blog that you wrote an article recently about overcoming setbacks.  Obviously as people, but also as runners specifically, setbacks can happen all the time, whether it’s just a bad workout or a big race that you train for that didn’t go so well. I’d love to hear your ideas about overcoming setbacks.   33:28 How about successes? Some people, surprisingly, don’t handle success very well. What are your thoughts on that?   35:54 I'd love to get your thoughts on comparison and competition.  Runners compete in races and we compete against ourselves. That can be great, but that can also be pretty tough, especially if you were let’s say a high school or college runner and you’re now in your 40s, 50s, and 60s, and you’re just not the same person that you used to be. I would love to get your opinion and thoughts about Masters runners and about how as we get older, we’re not as fast as we used to be, and how can we still celebrate what we can do?    40:16 I think honestly, the runners that have the healthier outlook as Masters are the ones who were not competitive when they were younger, because they’re finding it all new and exciting, and every race is a PR, so it’s really special, whereas sometimes I get other athletes who competed before and it seems like they’re always looking backwards instead of looking forward.    42:31 What's next for you? You say that you have a race coming up in May. What are you training for? Questions I ask everyone:   43:42 If you could go back and talk to yourself when you started running, what advice would you give?   43:51 What is the greatest gift running has given you?   44:15 Where can listeners connect with you? Quotes by Lara:   “One of the things that I love to do, one of my strengths, is actually knowing my limitations and knowing what’s the appropriate arena for me to explore something with a client and when it’s not.”   “The judgement that can accumulate inside of us is almost like energy, if you think of it as energy. It’s really toxic and can be really poisonous. And when we reduce the judgements and open up space for curiosity, it really allows for a willingness to learn and a willingness to absorb other information that can actually be helpful and fuel us.”   “In terms of setbacks, I really, really encourage individuals to have the mindset of everything is an opportunity.” Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: https://www.drlarapence.com/ Podcast - Curious Minds with Dr L Newsletter sign up LIGHFBOX self-reflection cards Salt Flats Endurance Run Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Lara on:   Instagram We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!  

As a Licensed Clinical Psychologist, Dr. Pence has spent the last fifteen years working with individuals as they peel back the layers of their outer shell, cast aside the unhealthy patterns, and begin to build a new, more resilient and adventurous sense of self. A native of the East Coast, she completed her post-doctoral fellow in Dallas, TX, and then transitioned into private practice where she saw individuals, couples, and families alike for therapeutic services. She quickly became one of the most sought-after therapists in Dallas and supervised various other professionals in the community. In 2018, Dr. Pence moved to Colorado, and came on board as the Chief Mind Doc for SPARTAN, the world’s leading endurance company, where she hosted the Spartan Mind podcast and consulted with the organization on various mindset focused initiatives. She also works as a coach for The Unbeatable Mind, alongside Mark Divine, founder of SEAL FIT. She has been featured in various publications and media outlets such as Good Morning America, the BBC, Glamour, Vogue, WebMD, Psychology Today, and The Huffington Post. Dr. Pence is also the founder of LIGHFBOX, a modern tool to help increase self-awareness and initiate monumental change. We discussed: Mental health during the pandemic Building resiliency Looking to the future Toughness in our culture https://www.linkedin.com/in/lara-pence-psyd-mba-a379959/ https://www.lighfbox.com/ --- Support this podcast: https://anchor.fm/executiveathletes/support

Ostrolenk speaks with Dr. Lara Pence, a licensed clinical psychologist who serves as Chief Wellness Specialists for Spartan, and hosts the weekly podcast Spartan Mind. Dr. Pence and Ostrolenk discuss LighfBox (https://www.drlarapence.com/lighfbox) a creation of Pence's that includes 180 cards of prompts, intentions, and questions designed to spark curiosity, drive self-awareness, and initiate change. The cards can be pondered alone or discussed with loved ones. In a world inundated with to much noise and not enough space for contemplation these cards inspire the readers to be curious and think deeply. To learn more about Dr. Pence and Lightbox, visit her website (https://www.drlarapence.com/) or find her on Instagram (https://www.instagram.com/drlarapence/). When ordering Lighfbox (https://www.drlarapence.com/lighfbox), enter ORadio into the coupon redemption area for 20% off. Today's show is brought to you by Cosper Scafidi, an amazing body worker in the Northern Virginia area who has integrated different somatic practices into his work. To learn more about his work, visit his website (https://www.cosperscafidi.com/).

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 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

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 reminders to check in with yourself. Ensure that the goal is coming from YOU - not an external factor. Rope in your support team for help. 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

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

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

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

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

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 are pervasive and that you have agency to see each event as new. 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

With the holidays around the corner, Dr. L reminds us, the practice of gratitude and the importance of giving thanks becomes a part of the season. Gratitude is important because it allows us to shift into the present and observe what it is in the now that we are grateful for. Maintaining a gratitude practice helps to give us space to experience joy and to reflect on some of the more difficult experiences that also bring us wisdom. Work to weave in your own gratitude practice this season - it doesn’t need to be a 20-minute endeavor. A simple observation of what you are thankful for and how it is impacting you will suffice. LESSONS: Gratitude allows us to remain present by exercising our ability to be in the here and now. Remember that we can be thankful for the difficult experiences in our life, not just those that bring us joy. Pulling wisdom and positive impact from failures is just as important. Identify a person, place, thing, experience, and failure that you are grateful for this season. This will help you move into a gratitude practice. 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

Host Dr. L says: Though we often talk about endurance from a physical point of view, building mental endurance is just as important. It’s important that we stretch what we think we can do and work to increase our mental fortitude so that we can tolerate difficult experiences on the path of life. Building mental endurance is a practice - so getting yourself to practice this practice is one of the first steps. Using mantras and gathering data can also help in building this muscle. LESSONS: Build mental endurance by practicing. Put yourself in a position where mental endurance is required and see how you hold up. Use a mantra - something you say repetitively - to help get your mind into a state of focus and attention. Gather data from your own life that helps support your own sense of mental endurance. 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

Dr. L says we are a culture obsessed with expertise. We are in a constant hustle of one-up-manship and forgetting that we can find tremendous wisdom in not being the best. Sometimes when we give ourselves permission to suck at things we actually come out on top because we learn from the experience, gain wisdom from the failures, and extrapolate a new tolerance of getting uncomfortable. LESSONS: Always looking to be the best and claiming your expertise can be a fool’s race. When you do something that you know you’re not good at you creative a learning experience for yourself that is essential for growth. Pick one thing every week to do that you know you’re not good at. Write down the ways that engaging in this experience gave you wisdom and new knowledge about yourself. 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

Spartan's "Chief Mind Doc" Dr. L says: Teaching your children to tolerate distress is not an easy task. It requires clear boundaries and firm NOs. It’s not always easy to be firm when your kid’s have strong wants and desires that, at times, put you in precarious positions. But it’s important that your children understand that they cannot always have their way and learn to tolerate what this feels like. As adults, they will feel disappointment, experience heartache, and see sadness. Teaching them to tolerate such feelings and exposing them to the journey will help them along the way and give them a chance to build resiliency and grit. LESSONS: Firm NOs and strong boundaries are what children need to feel safe. Teaching your children how to tolerate distress is a critical lesson that will translate into adulthood. With friends and family, remember that you also need to set clear boundaries, say NO when you need to, and tolerate the distress that comes with it. 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

Spartan MIND host Dr. L says: We tend to store up emotions in our body. These can be of any kind, the more painful ones like irritation, anger, sadness, or shame, or the more joyous ones like excitement, pride, and happiness. Although talking about feelings can certainly be useful, sometimes we need alternative forms of emotional expression so that we can release our feelings and the energy that goes with it. When we utilize different forms of release we make ourselves more available to other experiences and feelings that could bring us wisdom and joy. LESSONS: Give yourself various avenues of emotional expression such as physical release, like a Spartan race, or creative release, like artwork or making something with your hands. Talk therapy is great but sometimes we need different outlets that can give us a vehicle to let go of certain feelings. Take note of when you might need some emotional release - feeling overwhelmed is normally a good sign. 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

Today on Spartan MIND host Dr. L Says: When hype begins to arise around an experience or event, doubt, insecurities, and excuses can settle in simultaneously. These serve as a protective barrier to our greatest fear - failure. But shying away from the experience or letting a list of excuses serve as a disclaimer is not the way to go. Lean in to the experience, no matter how much you want to pad it with ‘what ifs’ or ‘maybe’s. LESSONS: Remember that owning the experience in front of you - and the conditions that come with it - will serve you best. Move forward by acknowledging what you are truly afraid of and then let yourself accept the possibility of failure. Take responsibility for your future - no one will create it for 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

Dr. Lara Pence says: We are a society of human beings that engage in relationships, look for connection, and are looking for ways that we fit into the pie of community. So it’s no wonder that we can get activated in relationships and with the people that we come in contact with. Getting activated is often best identified by feeling irritable, angry, frustrated, or ‘hot’ when you're in connection with someone. We all get activated but understanding where the activation is coming from and how to work through it can be an important factor when trying to make the next best choice. LESSONS: We can all become activated in relationships and when we are in engagement with another person. A few questions to ask yourself when you feel yourself getting activated: Where is this coming from? (insecurity / fear) Does this person remind me of someone? How can I breathe, take perspective, and make the next best choice? Do I need to circle back with this person (or myself) in order to get more clear on what was activated? 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

Dr. L says - We are a society that is filled with distractions. And we aren’t very good at taking accountability for our own role in this absent-minded behavior. Time management matters when we’ve got so much happening AND when distractibility is so available to us. But you’ve got to be able to integrate some time management skills into your daily life in a way that supports all of your busy activities rather than restricts them. LESSONS: Time management is important in order for you to execute on choices that move you forward. Use these steps to help you manage your time: Prioritize Say No Commit Write this process down! 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

Life is filled with tough choices, especially if you are looking to challenge yourself and elevate your own life. We are wired to look for comfort but sometimes the tough choices put us in a position of discomfort no matter which you choose. Keep in mind that avoiding tough choices is never going to benefit you - but rather leave you unfulfilled and pining for more, despite the ease of being unchallenged. LESSONS: Tough choices will exist and sometimes there is no “good” choice. Tap into your value system to help you make a choice that is in alignment with what matters to you. Remember, no matter the choice - if you are open to it - there will be wisdom gained. Trust in yourself - if you focus on values and are open to learning - you will win. 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

Many people equate being alone with loneliness. But they are not one and the same. We can be alone - with our self and by our self - and still feel very connected to others around us and our support system. We need to practice being alone more so that we can learn how to be with our own thoughts and feelings. Too often we are looking to others to fill up the white space when we could be getting more in touch with our own sense of self and practice gaining greater self-awareness. LESSONS: Being alone is not synonymous with being lonely. In order to get to know yourself better, you may want to spend time doing things alone so that you can tune into how you are feeling and what you are thinking. Being alone is not a measure of your worth and value. You are worthy and valuable regardless of who is in your presence. Learning how to tolerate your own thoughts and feelings is a lost art, as we are constantly busy on our phone or distracted by various notifications. Learn solitude and you’ll inevitably feel more connected to yourself. 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

Feeling insecure, struggling with self-esteem, and being unsure of whether you’re good enough are all common issues that can arise in your lifetime. It doesn’t make you broken, it just makes you human. But working hard to cut off the parts of yourself that you don’t like isn’t the best way to go about building up your self-esteem and certainly flies in the face of self-acceptance. Embracing those elements of yourself that you wish were different is a more effective tactic and, in the end, leaves you feeling more confident and whole. LESSONS: Wanting to avoid, ignore, or push away altogether the parts of yourself that you don’t like is a common, though ineffective tactic. Try to embrace and accept the parts of yourself that you don’t like, rather than push them away. Use a mantra to help yourself embrace who you are. Integrate positive affirmations into your routine and begin to acknowledge how these parts of yourself actually make you unique and special. 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

Having hard conversations are part of life. Not the part that we always enjoy or look forward to but essential and unavoidable nonetheless. Because of the discomfort associated with hard conversations, we like to avoid them or engage in unhelpful practices that actually don’t serve communication or intent. Learning how to have a difficult conversation is something that many of us have to do if we want to elevate our relationships and move towards that which makes us more resilient. LESSONS: Having hard conversations is part of being human, especially if you are looking to build distress tolerance skills and effective communication styles. Remember the following when you go into a difficult conversation: Ask yourself what your intention is behind the conversation. Remind yourself that difficult conversations often help relationships, not harm them. Breathe and be calm. 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

We don’t always have the time to do a deep dive to uncover what might be impacting us negatively. Nevertheless, we need to pay attention to the things that are bothering us so that we can understand the way that we operate more intimately. It doesn’t take a whole lot of time to ask yourself a few easy questions that might pinpoint what needs your attention and remediation. Tuning into your hunger level, angry feelings, lonely experience, and whether or not you are tired can easily check off a few regular triggers. LESSONS: If you don’t have time for a deep dive to discover what’s bothering you, ask yourself these easy four questions to help uncover the answer: a. Are you hungry? b. Are you angry? c. Are you lonely? d. Are you tired? If you answer yes to any of those questions, see what you can do to address your needs and get yourself back on track. 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

Everyone has a valuable contribution to make and everyone gets stuck. It’s part of what makes us human. Sometimes what works for one person doesn’t work for everyone. Which is why we’ve brought the Spartan Up podcast family together to ask what works for them when they feel stuck, Sefra the Seedhuntress, retired Col. Tim Nye and "Dr" Johnny Waite. Each answer is unique - a testament to each of us having our own unique journeys. The key here is to try each tactic out and see which one works for you. From remember the power of family, grounding yourself in the bite of ice cold water, or waking up each day with an intention - there’s lots to choose from to move you from feeling stuck to free. LESSONS: We can all benefit from hearing how others cope when they feel stuck. Try the following practices to get you on track: Reconnect with family and use the power of your tribe to get you grounded. Immerse yourself in a cold bath to reinvigorate the senses and get you grounded. Set an intention in the morning, taking into consideration how you want the day to go and let YOU be the driver of how the day starts. Use a mantra to facilitate momentum. Check in with your values to ensure that you are in alignment with what matters to 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

Stress is a part of life. It’s nearly impossible to avoid. So the goal shouldn’t always be reducing the stress in your life but instead integrating ways to manage your stress and lower the intensity. Some of us are better and managing stress than others but the good news is that all stress management skills can be practiced and learned. First and foremost, we need to consider what we are putting into our body and the attention that we are giving our mental faculties. We must nourish our bodies the right way and treat our whole being with a level of respect and care. LESSONS: We all experience stress. So sometimes the best goal is stress management not stress reduction. To manage stress you must take inventory on what you are putting into your body food wise and whether or not you are fueling appropriately. Practice your stress management skills regularly for the best crystallization. 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

We make thousands of choices in just one day. What we wear, choose to eat, and decide to do are just a tiny few. Micro-decisions are made constantly and it’s important to understand one of the phenomena that informs our choices. Something called confirmation bias is often behind many of our decisions and also behind the way that we develop a view of ourself. Confirmation bias occurs when we pay attention to and focus on information that confirms a pre-existing belief, value, or assumption. For example, let’s say you don’t think you’re very smart. Because of confirmation bias, you will naturally, though sometimes without awareness, look for information that confirms this belief. So you may pay attention to that one critique that you got on a project review instead of the fifty positive statements that came your way. It’s important to understand confirmation bias and bring into awareness how this may be impacting your beliefs and subsequent choices. LESSONS: Understanding why certain beliefs are held and decisions are made is an important step in getting to know yourself better. Confirmation bias occurs when you pay attention to information that confirms pre-existing beliefs or assumptions. Pay attention to what information you focus on and what beliefs you may be looking to confirm or validate. 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

Let’s face it. We all experience being overwhelmed. It is a common human experience. But the thing is, there are ways to manage being overwhelmed if you turn your awareness inwards. First, think about how you can use the work of the breath to calm yourself down. Try using the box method. Next, set your priorities. Think about what requires your attention next and where would your energy would best be utilized. And lastly, try and plan for what comes next. These tools can help ground you and create space for you to manage the feeling and the experience. LESSONS: Being overwhelmed is part of the human experience so don’t beat yourself up when you feel it. Try these strategies to overcome feelings of being overwhelmed: Remember your breath. Set your priorities. Make a plan. 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

We all blame. Your spouse gets an earful when you forgot your kids lunchbox, the customer service agent becomes the punching bag when you accidentally deleted your photos from your iPhone, or your supervisee gets a talking to when you forgot to check your schedule. Blaming is never really a useful tactic but we do it because we struggle with difficult feelings. So we offload them. Feelings of disappointment, especially in yourself, can spawn lots of blaming because we struggle to tolerate that feeling. Reminding yourself that even painful feelings can be tolerated and worked through can help you move away from blaming behaviors.    LESSONS:  Understand and remind yourself that blaming is one tactic that we use to offload difficult and painful feelings.  Build up some distress tolerance around those feelings by sitting when them, breathing, and using positive affirmations.    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  

Yes! There actually is a right way to plan! Whether you are planning to run errands, planning to change your relationship with food, or planning to start a new workout routine, knowing what works and what doesn’t can help. A phenomenon called the planning fallacy can get us into trouble when it comes to planning because here we tend to overestimate our abilities because we assume perfect conditions and ignore past data. When we assume perfect conditions, we disregard all of the things that could make the road more rocky and the path more of a struggle. And when we ignore past data, we take the approach of this being the ‘first time’ and leave all of the great wisdom from past failures in the past. How do you get around this? First, assume imperfect conditions. Assume struggles and mud will slow you down and plan for it! And next, take wisdom that you’ve gained from the past in regards to what you’re planning for and use it in the present. LESSONS: Understand the planning fallacy: the tendency to overestimate your abilities because you assume perfect conditions on your route and you ignore data from the past. When you start out, consider what struggles and roadblocks you might encounter and plan accordingly. Bring with you data from the past in terms of what’s worked and wasn’t hasn’t, and use it in the present. 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

Before you head into a race, or any event that means something to you - a job interview, a first date, a meeting with the boss - it’s important to mentally prepare. When you are more mentally prepared, you can set up an outcome in your mind that works for you, walk into the event with greater confidence, and use mindfulness tools to keep yourself calm. There are a few questions that you can ask yourself to set yourself up in such a way and thought they may take a few minutes to answer, the outcome will make it well worth it. LESSONS: Getting yourself mentally prepared for an event that matters to you can help you experience the event in a more positive way and may even impact the outcome. Ask yourself the following three questions: What does success look like here? What do I need to ensure confidence going in? What do I need to do to remain calm? 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

Sometimes you can get so caught up in the daily grind and the day-to-day routine that you forget to slow down, pause, and ask yourself, “how does this serve me?” When it comes to our mental energy, resilience, and toughness, we have to clear our head of all the junk so that we can make room for that which improves our mental clarity. It’s important for you to reflect on whether the things you are reading, listening to, and watching are filling your mind engine with helpful and use information, or stuff that makes clogs it all up. LESSONS: It’s important to take time and evaluate if you are creating space in your mind so that it is more clear and available to wisdom, knowledge, and constant working flow. Ask yourself the following: Does what I’m listening to serve me? Does what I’m reading serve me? Does what I’m watching serve me? It’s okay to listen, read, and watch things for fun. Just make sure you are also leaving space and time for your mind to rest! 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

Our mind is a melting pot of different kinds of thoughts. Joy ones, excited ones, worry ones, hopeful ones, and, yes, negative ones. It is important to be aware of your own negative thoughts because denying they exist doesn’t make them go away - and in some circumstances doing just that only makes them grow stronger. And, at the same time, you want to be strategic about how you address them because if you give them too much attention they can grow and get stronger. Countering your negative thoughts with positive ones can be a useful strategy - whether you do this in your head or write it down in a journal. Also, work on trying to remove the judgment that you may be placing on top of the negative thought. We all have negative thoughts so to shame yourself or be self-deprecating because you have negative thoughts only makes things worse. LESSONS: Negative thoughts can arise in anyone at any given time. Being aware of your own negative thoughts can serve you when trying to implement strategies that decrease the thoughts. Try to identify your most prominent negative thoughts and counter them with positive thoughts, reality testing, or hopeful mantras. Remove judgment that you place on top of the negative thought and have compassion for yourself. 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

Anger is one of those emotions that few like to acknowledge and even fewer like to talk about. Either way, however, avoiding anger doesn’t mean that it goes away. In fact, the more you understand your anger the more likely you are to manage your responses appropriately and not be overcome by expression. It’s important to remember that anger is a normal emotion and, although it may be uncomfortable, it is neutral in nature. We also all experience and feel anger at various points in our life - denying your anger usually only makes it grow and become less easy to manage. LESSONS: Anger is a part of being human. Recognizing and understanding your anger gives you an opportunity to manage this feeling more appropriately. Use the right language when you are describing how you feel. It’s okay to say, “I’m angry.” You don’t have to water it down by using language like frustrated or annoyed. Give yourself permission to stop, pull back, take perspective, observe, and then choose the next right move for you when you are angry. 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

We have become pathologically attached to the end product of things. We focus more on the grade, the paycheck, the medal - all while ignoring the hard work and process that it took to get to the end. The problem with this is that when we only focus on the product, we are missing out on all the vital, awesome information that we can gather from the process. We need to look more towards all of the greatness that came before the product so that we don’t get attached to the wrong thing. And when we focus on process, we are more likely to gain important information that can tell us about how we were successful or how we missed the mark.   LESSONS: Try to move away from just the end product and spend more time thinking about what got you there in the first place. Remember that regardless of what happens in the end, there is important information in the process of getting there - be open to learning more about yourself through looking at your own process. When you attach to the product, you risk letting yourself down when the end does not turn out the way that you want it to. 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  

We can only store and attend to so many things at any given time. Our mental energy actually has a limit. Because of this we need to be intentional on where we invest our mental energy and take inventory on what is occupying space in our mind. If we are more curious and intentional around where we are investing mental energy, we can adjust time spent so that very little time gets wasted. A simple exercise of evaluating your seven most filled areas can aid in getting you to where you truly want to be. LESSONS: Your mental energy is limited to being intentional with where you spend it can help create a more engaging life and leave you feeling more productive. Try this simple activity to get your mental energy aligned with your intentions: Make a pie chart and write down the 7 areas that take up most of the space in your head on a daily basis. Identify what percentage each area takes up. For example, family may take up 10%, while work takes up 40%, and training 15%, and so on. Ask yourself: Is this where I want it to be? Finish with: What changes can I make to get it where I want to be? 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

Insecurities are just obstacles. Painful, yes. Unfortunate, indeed. Debilitating? Don’t have to be. An insecurity doesn’t have to be a barrier to the things that you want but if you don’t use the right tools and focus on overcoming your insecurities they can absolutely become 10 foot walls that are difficult to get over. It’s important to be active in challenging your insecurities through various actions that can work to eventually overcome them. LESSONS: We all have insecurities but we need to be intentional around how we address and work through them so that they don’t become barriers to the things that we want in life. Try the following tactics to help you overcome your insecurities: Say THANK YOU. Don’t provide disclaimers or discount the positive feedback someone sends your way. Say THANK YOU and receive. Challenge your insecurities with positive affirmations. Integrate positive affirmations or uplifting mantras to help challenge what’s bringing you down. Focus first on the good things. Try to look at what went well first so that your insecurities don’t have a head start. Shift perspective on your experience. Try to use a different lens to help you move away from always noticing the insecurity or letting that lead the way. 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

We are human. We are fallible. And sometimes that means that lies slip from our tongue. We all do it or have done it but it’s important to understand how pervasive lying can impact you. In the beginning lying may make you uncomfortable but the more that you lie, the more your brain accommodates to this discomfort and soon enough it’s not uncomfortable anymore. This is when it starts to get tricky because when lying becomes habitual and you lie more often, you begin to move into dangerous territory of passively telling yourself that you’re not good enough and the only good enough version is the fabricated one. It’s important to ask yourself how lying serves you and in what ways it moves you further away from your authentic self. LESSONS: Your brain will acclimate to the discomfort of lying the more that you lie and eventually become used to it. Ask yourself the following questions to help you understand your own reasons behind lying: Where do you lie? Why do you lie? How is it serving 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

Often, we take on a lot. More than we should maybe. We say YES to things we only feel lukewarm about and we nod our heads to things we would rather shake them to. The thing is, if we are saying YES to everything then it’s difficult to really tease apart what matters to us and we can end up being resentful of our own inability to set firm boundaries. Sometimes we have to set a firm NO so that we can have even firmer YESES down the road. When you set a firm NO, when you pass on something that you know in your heart isn’t right for you, you make yourself available to other things down the road that you feel strongly IS right for you. LESSONS: Setting a firm NO makes you more available to better YESES down the road. Ask yourself: What am I saying YES to that I really need to be saying NO to? Remember, saying NO to someone is not a personal attack. It is an exercise in setting boundaries and giving yourself permission to be firm. 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

Obstacle Discourse with Davis and Chace - A weekly news show with Josh Chace and Matt B. Davis discussing items of the week for Spartan Race, Tough Mudder, and all other OCR related news. This week's topics: Dr. Lara from Spartan Mind and Josh share about their New Jersey Beast and UltraBeast experiences. They also dig in on lying and cheating in OCR. Show Notes: Join The Patreon Join the OCR Discord

If you haven’t experienced performance anxiety yourself then most likely you know someone who has. Performance anxiety is common and its intensity can span across the spectrum. Although dealing with performance anxiety can sometimes feel like a hopeless feat, there are actually some pretty effective strategies that can help you learn to manage the worry you feel in the face of public performance. First, remembering that the individuals around you - whether out in the crowd or on the race course - are just people; people who have struggles, who live and breath just like you. They are just humans! So being afraid of them or their judgments won’t serve you and certainly won’t serve your performance. Second, remember the preparation that it took for you to participate in whatever event you’ve got on the table. Use a mantra that can help you call up your level of preparation and remind yourself that you’ve got this! And lastly, predict your success in the future through using a visualization. When we visualize and use mindful practices to envision our success, we are more likely to behave the way we feel - which is more confident! LESSONS: Performance anxiety is a common struggle that you can experience in different arenas and with varying levels of intensity. Using strategies to help you push through performance anxiety will serve you in learning to manage the worry you experience. These three concrete tools (the three Ps) can be used to help you reduce your anxiety: Remember that your audience or peers are PEOPLE just like you! Call up your PREPARATION and use a mantra to remind yourself that you are more put together than you feel. PREDICT your success in the future through visualization and mindful practices. Envision yourself with a win! 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

Experiencing painful emotions is a part of life that we cannot avoid. But we try to through various types of numbing mechanisms. This could be anything from alcohol to drugs to food to over-exercise to gambling to social media. We are pretty proficient as a society in wiggling our way around uncomfortable feelings and moving towards either a numbing position or something more comfortable. But if you are looking to toughen up your mind and improve your performance in life, learning how to manage painful emotions is going to get you much further than numbing. LESSONS: Painful emotions exist for everyone and working to manage these emotions can build a healthy level of resilience and tolerance skills. Work on observing the painful emotion, acknowledging that it exists, and then ride the wave, trusting that there will be a peak but there will also be a lull where you can catch your breath. Remember, you are NOT your emotion. Being angry does not mean you are an angry person. And being sad doesn’t mean you are a depressed person. It just means that you are experiencing those emotions. 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

Insecurities can pop up at any time. We all have them and some of us use certain strategies to keep them at bay. One insecurity that can rear its ugly head, especially when we are in a group setting, is that around contribution. Sometimes we may hear our inner critic exclaim, “you’ve got nothing to contribute. Be quiet.” Typically, this is stemming from a fear of rejection or judgment. Working to fight off this insecurity can be hard but it’s essential to do so because we ALL have something to contribute. No, not in all situations or in all arenas. But we were all made to contribute to this world and it’s important to operate from this position so that your mind and self-esteem remain as healthy as possible. LESSONS: Remember, you are vital to the web of the world and positive affirmations can help you internalize a more stable and healthy sense of self. Work on reminding yourself that what you have to contribute may impact those around you and the absence of your contribution could be felt as well. 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

Imposter syndrome is something we all struggle with from time to time. It occurs when you doubt your own contribution and experience yourself as fraudulent in any given situation. No matter how common this way of thinking is, however, it’s not healthy and if you don’t build resilience around it, your self-esteem can suffer. It’s important to catch yourself when you engage in such thinking and work to challenge the inner critic that is looking to capitalize on your self-doubt. LESSONS: Imposter Syndrome: the experience of believing yourself to be fraudulent or having significant doubt about your contribution. If you experience imposter syndrome, ask yourself, How does this way of thinking serve me? Make sure you are telling your closest friends when you experience this so they can provide empathy and help you work to fight it. 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

We may wish it weren’t true but it is: You can’t control how you feel at any given moment. You CAN however, control your response to how you feel. And you can absolutely learn to control your emotions. When we don’t control our emotions, we run the risk of letting them control us by impacting our choices, decisions, and next moves without our consent. Learning how to control your emotions is a key element of having a tough mind and shifting your mind into the position of driver rather than passenger. The STOPP method is an excellent place to start. LESSONS: STOPP method for controlling emotions: Stop Take a deep breath Observe Pull back and take perspective Proceed with the next right move Remember, the more you practice the STOPP method during more even-keeled times, the more likely you are to remember to use it during stressful times. 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

For better or worse, life is filled with struggle and challenge. We, as humans, were built with a wide emotional range and often experience a variety of feelings, both joyful and painful ones. Nevertheless, we are bombarded with the message that one’s life goals should be a constant state of happiness; that the pursuit of happiness should trump all. The problem with this goes back to that first sentence, life is filled with struggle and challenge. And it’s normal for us to experience hardship. Good for us in fact. But when we have the misbelief that life should always and only be happy we can end up comparing our current position to a false and manufactured ideal.   LESSONS: The Happiness Hoax: Ascribing to the misbelief that life should be all happy, all the time. Struggle, challenge, and hardship are a part of life. Stop judging your own position against a false ideal that is impossible to achieve. Remember, the struggles that you encounter are there for a reason and are no measure of how capable you are of living a fulfilling life.   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

Feelings can be powerful and even more so when they create discomfort. Anxiety, worry, and concern are three feeling states that can initiate a way of thinking that can very quickly create a barrier to you moving forward with whatever task is at hand. How you feel today is not necessarily a marker of how you will feel in the future but we can sometimes fall into the mind trap of believing this to be true. Think about it, if signing up for a Spartan race induced a tremendous amount of anxiety you may have the tendency to feel into the future and believe that your nerves on race day will be twice as bad. It’s important to remain in the present as much as possible and not make assumptions that how you feel now will be your emotional state moving forward. LESSONS: Feeling into the Future: When you make the assumption that how you feel now will be the same emotional state in the future. Feelings are out of your control but how you respond to them very much IS in your control. Try not to let painful feelings be a marker for how capable you are to manage what lays ahead. Remember, only you have the ability to decide your next best step. Don’t let feelings get in the way of how you want to proceed. 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

The future can be scary for some of us. It’s normal to be uncomfortable with the unknown and uncertain. But future tripping, the act of making your way into the future and tripping over what exists, is not an effective way of handling your worries. This kind of thinking can easily create more worry and concern for what lays ahead. Though it may be hard, working to stay in the present and remain focused on the task right in front of you is a better way of handling what you may be anxious about.   LESSONS: Future Tripping: When you place yourself in the future and trip over, or imagine yourself failing, before you have even begun. Work to remain present through deep breathing and focus on the next best thing that you can implement to move your forward. Remember, the future is out of your control but your present state is very much available to 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

Sometimes when we encounter struggle or a challenge we transform what might be best identified as a small problem into a catastrophe. You know the phrase, “turning a molehill into a mountain.” So that’s an actual psychological phenomenon called, Catastrophizing. This way of thinking can get you into trouble, however, because not all problems are catastrophes. In order to remain balanced and grounded human beings it’s important that are responses to problems are congruent with the degree of challenge in front of us. LESSONS: Catastrophizing: When you transform a small problem into a catastrophe and act accordingly. Take each problem as it comes and use a grading system to help you if you need. Ask yourself, Is this an emergency, a large problem, medium problem, small problem, or insignificant. Remember, the more sound your responses are to certain problems, the more capable you will feel in your ability to handle them. 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

Gratitude is the name of the game. It’s a simple, yet rewarding practice that separates the great from the good. It keeps us both grounded and able to improve exponentially. Dallas-based licensed clinical psychologist and Chief Mind Doctor of Spartan Race, Dr. Lara Pence shares tips on being grateful every day and overcoming mental obstacles through stories from her work with the Spartan Race. Follow Dr. Lara Pence on social media @DrLaraPence. Join the free Compete Every Day community online here.

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/   CREDITS:   Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence   © 2018 Spartan  

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: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence   © 2018 Spartan

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. Lara Pence   © 2018 Spartan

Dr. Al chats with licensed clinical psychologist and chief mind Doc at Spartan Racing, Dr. Lara Pence. Contact Dr. Lara: Instagram DrLaraPence.com Contact Dr. Al: Instagram Facebook  

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.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

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 assumptions about what someone else is thinking. Two ways to move away from this are: Catching yourself when you find yourself mind reading. Circling back to the individual that you find yourself attempting to mind read and asking for clarification on what it is you may be assuming. 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

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 brought you there in the first place. Ask: How did I get there? Allow a setback to give you space for pause so that you may benefit from slowing down and being still. Remember that a setback gives you a chance to shift course and try something new. 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

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 impact your daily functioning. Working to manage your anxiety and practicing anxiety-reducing skills can help you feel more in control when feelings of worry arise. Try these tactics to reduce your anxiety: Breathe - the power of a steady breath is crucial when working through anxiety. Ground yourself - place your feet flat on the floor if you are sitting, and feel the weight of your body push into the floor. Name your experience - differentiate between being excited and being anxious. 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

The data is pretty clear - the way that you think about yourself impacts your performance. Plain and simple. When you are engaging in more positive thinking patterns and see the world through a more positive lens, your performance in various arenas increases. Whether it’s your career, your relationships, or your performance out on the Spartan course, how you come out in the end will depend on the way that you think about yourself and the language you use for yourself. The more positive your thinking, the more improved you can expect your performance.   LESSONS: Thinking positively increases your performance in various arenas of life. When you engage in more positive thinking patterns, you are more likely to operate with greater confidence and faith in yourself. Try to shift away from negative, self-deprecating thoughts and start implementing more positive affirmations and mantras.   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

Getting curious is the unsung hero of mental toughness. Sometimes our ego likes to play first man and we close ourselves off to the wisdom, expertise, and knowledge of others. But the truth is, when we do this we are actually closing ourselves off to growth, expansion, and enlightenment. The more available we are to learning and taking in what others have to offer the more we can fill our mind with the ‘good stuff’ and rid ourselves of the junk.     LESSONS: Getting curious and becoming available to the expertise and knowledge of others is important in gaining wisdom and getting rid of that which doesn’t serve you. Get curious by asking the individuals you admire: How do you do it? How did you get here? What have you learned and know to be true? Set aside your ego and become available to new information through books, conversations, podcasts, documentary movies, and more! 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  

We often wait to get started on projects or activities until we are motivated. But the ‘I’ll start when I’m motivated’ is leaving us stuck and stagnant. That’s because it’s momentum that builds motivation - not being still. Stillness stifles. Momentum motivates. Once you get going on your next project or new activity the motivation that you’ve been looking for will build as you grow the muscle of your work. LESSONS: Stillness stifles. Momentum motivates. Don’t wait on getting motivated to get moving. Your movement will grow the motivation. Start anywhere and keep pushing onward. 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

We all have a set of coaches that reside in our head at any given time. Many of these are a compilation of past individuals who have influenced us and their past messages have now become our own internalized voice. Many of these are helpful but some of them may be harmful because their messages are negative in nature or bring us down rather than lift us up. Learning how to differentiate between the helpful coaches and harmful ones is an important step in weeding out what doesn’t serve us.   LESSONS: Be aware not only of what messages you send yourself internally but also where these messages might be coming from. Differentiate between which internal coaches are helpful and which are harmful. Which ones make you feel good about yourself? Quiet the harmful coaches by calling up the helpful ones and giving them more air time in your head. 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

Accepting responsibility and taking ownership of your mistakes is key for not only self-reflection but also behavior change and modification. Because owning our mistakes can be painful and uncomfortable, we tend to offload responsibility onto other things or other people. We can always find a reason for why something is not our fault but engaging in this behavior pattern restricts our capacity for change and growth. When you accept responsibility you are opening yourself up to an opportunity to examine how things went awry in the first place and what might need to change next time.   LESSONS: Taking responsibility and owning your mistake may be painful but it is critical for growth. When you accept responsibility you have an opportunity to learn from your mistake and gain wisdom around what could be different. Your mistake is not a reflection of your character, rather a point of reflection and opportunity for gaining self-awareness. 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

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  

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

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

Shame is a focus on self, whereas guilt is a focus on behavior. When we use language that is self-deprecating and shaming in nature our self-esteem struggles. Shaming language, such as “I’m a failure”, “I’m an idiot”, “I’m a loser”, creates a belief system that our struggles are inherent to who we are and fixed rather than demonstrations of difficult moments in time. It’s important to transition from shaming language that focuses on self to ways of thinking and expressing that is more focused on behavior. In doing so, not only will you be more available to growth but you won’t feel as hopeless about change. LESSONS: • Shaming language that we use about our own sense of self reduces our self-esteem and contributes to a negative thinking pattern. 
 • Shift the focus away from self and onto behavior if you are interesting in making changes, becoming more available to growth, and increasing your motivation. 
 • A few examples include:
 1. “I’m a failure” becomes “I failed at that task.” 
 2. “I’m an idiot” becomes “That wasn’t the smartest thing to do.” 
 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

Internal emotional boundaries refer to the boundaries that are required for you to set in order to avoid absorbing and taking on the emotions of other individuals. It’s important for us to set these boundaries so that we don’t become overwhelmed by the other people’s emotions and then become overregulated ourselves. We often need to become intentional with these boundaries and develop an internal coach that can remind us that we do not need to bring in feelings that are not our own.    LESSONS: Internal Emotional Boundaries are important to set so that we reduce the risk of taking on the emotions of other people. Develop an internal coach that reminds you that you do not need to absorb other people’s feelings. Use a mantra to assist in setting these internal emotional boundaries. Something like this could be helpful: That’s their feelings, it doesn’t have to be my feeling. Those are their emotions, not mind. Dr. L’s favorite: That’s their crazy, it doesn’t have to be my crazy. 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

As a Spartan, resting your body is part of the training program. You rest to reduce the risk of injury, increase performance, and avoid burnout. Your mind, like your body, deserves the same level of attention and mental rest is essential for the very same reasons you rest your body. Resting your mind with intention and purpose gives your mental faculties greater clarity and availability for focus when you return to the task at hand.   LESSONS: • Your mind needs rest so you avoid burnout and have greater clarity and focus.
 • Remember that resting your mind is not ‘doing nothing’ - it is doing something purposeful and effortful that moves you towards the goal of mental toughness.
 • Use these three tactics to help rest your mind:
 1. Plan your rest with intention.
 2. Get out of this world with a book, movie, art or other creative medium.
 3. Inform someone of your intention to rest so they can help keep you accountable.
   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

When we overgeneralize, we tend to create statements and stories that are based on a single event rather than a reasonable amount of evidence. We take one instance and string it out, cutting out possible counter evidence and leaving us tethered to a single moment. Unfortunately, this can lead us to believe things about ourselves that just aren’t grounded in truth. We need to become more aware of when and where we are overgeneralizing and effortfully engage in thought processes that refute the faulty conclusion. LESSONS: Overgeneralizing occurs when we draw a faulty conclusion from a single event or instance. To combat overgeneralizing, develop intention around seeking out evidence that refutes the general story that you have drawn from that one experience. Ask yourself, What is the truth? And then gathering all the evidence and your current experience in the present and see if the story still holds. 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: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan

When presented with both positive and negative feedback, why is it that we tend to focus on the negative? Ninety-nine positive comments followed by a single negative one, can lead us feeling determined to zoom in on the one rather than relish in the glory of the ninety-nine. This is called Filtering and it’s a common way of thinking that has the propensity to increase negative thoughts, decrease self-esteem, and exacerbate anxiety or depression. Recognizing when you are engaging in filtering and purposefully paying attention to the positive can help in preventing this mindset trap. LESSONS: Filtering occurs when we filter out the positive and bring in the negative. Though some believe that focusing on the negative makes them stronger and better, it actually does the opposite, decreasing self-esteem and increasing negative thinking patterns. When you catch yourself filtering, make an effort to bring in that which is positive as well. For each negative point that you focus on, try to focus on at least three positive ones. 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: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2018 Spartan  

We have a lot of power and control to change our own trajectories. We can pivot at any moment though we often get stuck in certain thinking patterns that become barriers to us shifting direction. One of these thinking patterns is something called all-or-nothing thinking. It is a tendency to think in extremes - I’m either all in, or all out. The problem with this type of thinking is that if you start walking down one path you can feel stuck on that path because your mindset makes you believe there is no turning back. Shifting out of all-or-nothing thinking by reminding yourself that you can pivot at any point is a useful tool and it can help you change course with greater ease.   LESSONS: There are points of pivot available to you at any moment. You just have to be open. All-or-nothing thinking is a pattern of thinking in extremes - All in, or All out. Identifying all-or-nothing thinking can help you acknowledge that you have greater control to shift direction. Remind yourself that points of pivot are everywhere. One step off course does not mean you have to keep headed down that path. 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:   Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence   © 2018 Spartan

Our values are a set of principles by which we choose to live our life. Values can not only help guide us towards what we want but they can also be used as a barometer for what truly matters to us. Sometimes, however, we lose sight of our values and find ourselves engaging in behaviors that are not in alignment with our values. This can not only create a general sense of discontent but can also lead to depression, anxiety, addiction, and other significant struggles. Evaluating whether or not our behaviors are in alignment with our values is a key step to ensuring that our integrity is intact and that we are being true to what matters to us.   LESSONS: Values: A set of principles by which you choose to live your life.   Evaluating whether or not your behaviors are in alignment with your values can help determine whether there may be internal conflict that is creating discontent. Follow these three steps to evaluate whether or not you are in alignment: Identify three values that matter most to you. Ask yourself: Are my behaviors aligned with my values? If your behaviors are not in alignment with your values, get curious about what may need to change and start to make some shifts.   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: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence   © 2018 Spartan

Readiness is the state of being prepared to take on a new challenge at any given time. There are two key components of being ready, 1. Your capacity to manage change, and 2. Your willingness to try new things. In this episode, learn about the stories and beliefs that you have about yourself as it relates to these two things and how they may be creating a barrier to being ready.   LESSONS: Readiness is built from two key components: Your capacity to manage change. Your willingness to try new things.   Understanding the stories/beliefs that you have about yourself as it relates to these two components will help identify it there are barriers to you being ready. You can easily shift your mindset about being ready by using more positive language about both change and trying new things. “I don’t do well with change” --> “I don’t like change but I can manage it.”   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:   Production Team: Heather Knox, Knox Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence   2018 Spartan

We all carry around wounds, grievances, and past hurts. Some of these are from decades ago while others may be more recent. If we aren’t paying attention what these are they can weigh us down - impacting our choices, behaviors, and relationships. In this episode, learn how to take a look at what’s in your sandbag, understand and explore the wounds and grievances that may be impacting you the most, and identify ways to attend to them carefully.     LESSONS: Your past wounds and grievances can impact your choices and relationships in the present, especially if you are not paying attention and trying to ignore them.   When you pay attention to these wounds and grievances they are less likely to weigh you down. A good technique to use to understand what’s in your sandbag is to ask yourself these three questions: What wounds am I carrying around with me? Which wounds might I need to let go of? Is there someone I need to loop in so that I can begin to heal?   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:   Production Team: Heather Knox, Knox Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence   © 2018 Spartan

Failure is part of the human experience. We all fail. When we see failure as negative, we are not only less likely to challenge ourselves but we are also more likely to get weighed down by the experience. If you begin to consider failure as both purposeful and positive, you can gain extraordinary wisdom and growth. In this episode, learn which questions can help you flip failure upside down so that the experience works to refine you rather than define you.   LESSONS: • Failure happens to all of us.   • When you see failure as purposeful you can learn and grow from it. • Ask yourself these three questions when you experience failure so that you can gain the most from the experience: 1. What wisdom can I gain from this? 2. What does this failure mean about me that I need to pay attention to? 3. How does this failure refine me?   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:   Production Team: Heather Knox, Knox Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence   2018 Spartan

As much as you may want to, you can’t actually control which emotions arrive at any given time. You can, however, control how you respond to them when you are tuned in and paying attention. Becoming more aware of your emotional state gives you greater agency over your choices, behaviors, and ways of relating. In this episode, learn a simple three-step process that can help you increase your emotional acuity and become more intentional with how you choose to respond.   LESSONS: We must be increase our emotional acuity if we want to be intentional with our choices. Tuning in to your emotional state is similar to tuning in to your physical state. A three step-process can help to increase your emotional awareness: Where Am I Feeling? : a full body scan to check-in with the physical sensations of your emotions. What Am I Feeling? : expand your emotional vocabulary and use more descriptive words to identify which feeling is arriving. How Do I Want to Respond? : make intentional choices with how to move forward with greater awareness of the emotion that is at play.   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:   Production Team: Heather Knox, Knox Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence   © 2018 Spartan

t’s a New Year and we’re back with new episodes of the Seasoned Athlete Podcast! For many of us, a new year signifies an opportunity to look within, reevaluate and reset our goals. But often times, we don’t stick with those goals, or get stalled out even before we get started. The mind is a powerful tool – it can work for you and help you do amazing things, or it can tell you lies about yourself and act like a saboteur. In the spirit of the New Year, new aspirations and new energy, we’re doing something a little different with today’s episode. For the first time, we are featuring someone who is UNDER age 40. Again, in the spirit of the New Year, today’s guest can serve as an amazing resource for those who have struggled with starting or maintaining a fitness routine, or have convinced themselves that they aren’t capable or worthy or bold athletic and fitness goals. Today’s guest is Dr. Lara Pence. She’s a Licensed Clinical Psychologist and has spent the last fifteen years working with individuals as they peel back the layers of their outer shell, cast aside unhealthy patterns and begin to build a new, more resilient sense of self. Dr. Pence has worked with Olympic athletes, successful business owners and entrepreneurs to help them move away from comparison and self-loathing and toward connection and self-investment. She is the Chief Mind Doc for Spartan and hosts the Spartan Mind YouTube video series. And on January 1st of this year, Dr. Pence launched a brand new YouTube videos series that takes viewers through a journey of self-discovery, exploration and analysis, with new videos released every Tuesday and Thursday and important at-home exercises to help deepen self-understanding and awareness. Learn more and subscribe at https://www.youtube.com/channel/UCa-Gym_uPFvDO3QIR1E3y8A Website: DrLaraPence.com Instagram: @drlarapence Spartan Mind YouTube: https://www.youtube.com/playlist?list=PLVMYdrGzjj9dnFaPhmfSSegTPLFZv7ueVSupport this podcast at — https://redcircle.com/seasoned-athlete/donations