Episodes

  • Michael Wardian: Turning Suffering Into World Records

    Michael Wardian: Turning Suffering Into World Records
    Dec 16 2025
    Michael Wardian breaks down what discipline really looks like. He talks through the daily work that carried him 3332 miles across the country, the failed record attempts he turned into wins, and the mindset that comes from long hours of suffering. He shows why simple reps like 100 burpees build accountability and why purpose matters more than motivation. This episode is a reminder that when you choose hard over comfort and keep moving forward, you build real mental toughness. THREE KEY LEARNINGS Daily discipline builds mental toughness faster than motivation. Purpose keeps you locked in when everything hurts. Do hard things every day. That's how endurance and identity grow. TIMESTAMPS 00:00 Meet Michael Wardian 00:50 Senior Olympics and competing at 51 03:43 How Michael met Joe at a Spartan Race 04:30 The first treadmill 50K world record attempt 07:21 The second attempt and breaking the record 09:07 Running 3332 miles across the United States 12:01 What long endurance does to your body 14:07 The 100 burpees for 100 days challenge 18:10 The mental trick that gets you started 20:02 How to choose a meaningful goal 22:09 Why purpose drives discipline 23:12 Helping athletes with disabilities 23:56 Toughest race Wardian has ever done 25:50 Keeping energy levels high 27:11 Nutrition and eating enough 27:50 Where to follow Wardian TOOLS / FRAMEWORKS MENTIONED • 100 Burpees for 100 Days protocol • The "do 5 first" resistance-breaker • Goal-setting through meaningful purpose • Accountability model: daily video, send to friends • Service-based motivation through pacing athletes • Long-duration endurance adaptation model (first 2–3 weeks body rejection, then lock-in) CLOSING INSIGHT + CTA Discipline comes from choosing the hard way every day. Set a purpose, stay accountable, and build the reps that move you forward. What's your hard? If this story moved you, sign up, show up, and do something about it. Spartan.com. No more excuses.
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    24 mins
  • Navy SEAL Ryan "Birdman" Parrott: The Blast That Changed Everything and How He Rebuilt From Scratch

    Navy SEAL Ryan "Birdman" Parrott: The Blast That Changed Everything and How He Rebuilt From Scratch
    Dec 9 2025
    Ryan "Birdman" Parrott grew up without direction, failed classes, and struggled to connect. One sentence from a Marine teacher flipped a switch and pushed him toward the Navy SEALs. That decision dropped him into one of the toughest training pipelines on the planet and later into Iraq, where a roadside bomb almost killed him. In this episode, Ryan breaks down the mindset that carried him from a chaotic childhood to SEAL Team deployments, a near-fatal blast, and the long climb to rebuild purpose after war. His story shows what grit, discipline, and resilience look like when the pressure is real. If you want a clear picture of mental toughness from someone who earned it, this conversation will push you to get moving. Three Key Learnings 1. How daily discipline builds real toughness. 2. Why taking care of your body keeps you in the fight. 3. How purpose and forward movement rebuild you after hard hits Timestamps 00:00 Who is Ryan "Birdman" Parrott 01:00 Growing up without direction 03:08 The teacher who changed his life 04:09 Discovering the SEALs and committing fully 05:53 What it really takes to survive BUD/S 00:00 Ryan "Birdman" Parrott 00:13 Growing up lonely without direction 03:14 Committing to becoming a SEAL 05:48 Surviving BUD/S and learning real toughness 07:24 Entering the teams and finding meaning 08:42 First deployment realities 12:30 Explosion & how Team survived 17:00 Returning injured to deployment 18:47 Leaving the Teams 19:42 Rebuilding purpose 21:08 Sons of the Flag Tools & Frameworks Mentioned Win the fight first Get off the X Take care of your body after training Repetition as progression Movement prevents idleness Stay busy to avoid complacency Remember that omorrow is not promised. Discipline and movement keep you sharp, intentional, and ready for whatever comes next. What's your hard? If this story moved you, sign up, show up, and do something about it. Spartan.com. No more excuses.
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    19 mins
  • The Choice That Built a Bomb‑Suit Warrior Mindset

    The Choice That Built a Bomb‑Suit Warrior Mindset
    Dec 2 2025
    She grew up with no roadmap, no support, and no clear path forward. One pull-up changed everything, leading her into the Army and a career in explosive ordnance disposal. Twelve years later, Kaitlyn Hernandez built a life defined by discipline, resilience, and service. She shares how daily discomfort, purpose, and small hard choices shaped her mindset, helping her run a bomb-suit mile, set a world record, and tackle some of the military's toughest challenges. 3 Key Learnings: Small daily challenges build discipline, mental toughness, and high-stakes performance Leaning into discomfort strengthens resilience, focus, and decision-making Purpose, service, and consistent action create long-term endurance and growth 3 Tools / Frameworks: Controlled discomfort protocols: rucking, cold exposure, physical stress CNS reset through structured challenges Mindset reframing: "I get to, not I have to" and "Fix your face" to shift state Timestamps: 00:51 – Growing up without structure and finding purpose in service 02:27 – Joining the military and discovering direction 04:08 – How she chose the bomb squad and what EOD means 07:48 – What EOD teams do during stateside and presidential missions 09:14 – How bomb suit training works and what "bomb suit dumb" means 10:28 – Breaking the world record and the strategy behind it 12:59 – Running a bomb-suit mile on all seven continents 13:39 – Preparing for the Antarctica mission and raising awareness 18:50 – Her step-by-step advice for building resilience through daily discomfort Start with one hard thing, lean into discomfort, and build discipline through daily action. 📲 Short, Impactful Content 👉 Instagram: @spartanuppodcast 👉 From me directly: @realjoedesena 💥 Join the Spartan Community: 👉 Find Your Next Spartan Race: https://www.spartan.com/en/race/find-race 👉 For everything Spartan: https://www.spartan.com/
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    16 mins
  • How a Navy SEAL Rebuilt Discipline and Control After Service

    How a Navy SEAL Rebuilt Discipline and Control After Service
    Nov 25 2025
    When the mission ends, the mindset stays. Navy SEAL veteran and leadership coach Kevin Stark talks with Joe about rebuilding identity after service, finding calm in pressure, and using simple daily discipline to stay grounded when life shifts. This conversation goes inside the habits, decisions, and mindset work that strengthen resilience, mental toughness, and control under stress. Timestamps 00:58 Why Kevin joined the SEALs at 18 02:29 How BUD/S training builds mental control 05:15 How he rebuilt identity after service 09:55 How service shapes leadership and humility 14:51 How cold exposure builds calm under stress Three Key Learnings How discipline builds mental toughness when external structure disappears How small daily actions raise resilience and calm under pressure How service and leadership shape identity after major transitions Tools, Frameworks, Strategies Response Gap: Creating space before reacting, rooted in Viktor Frankl's work Daily Discipline Reps: Push ups, cold exposure, breathwork to shift mindset fast Rota Path Method: Reflection-based leadership work through structured challenges Calm is trained through consistent action, not comfort. What's your hard? If this story moved you, sign up, show up, and do something about it. Spartan.com. No more excuses. Listen & Subscribe: Apple: https://podcasts.apple.com/us/podcast/the-hard-way-with-joe-de-sena/id952870930 Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt Short, Impactful Content: Instagram: @spartanuppodcast From host directly: @realjoedesena Join the Spartan Community: Find Your Next Spartan Race For Everything Spartan
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    19 mins
  • How Discipline Turns Every Obstacle into Growth

    How Discipline Turns Every Obstacle into Growth
    Nov 18 2025
    What happens when discipline meets adversity? In a world where comfort wins too easily, true progress begins with facing hard challenges head-on. Joe De Sena talks with ZOOZ Fitness founder and adaptive coach Jake Weiner about building grit through adaptive training, creating community for athletes with disabilities, and turning mindset shifts into lasting confidence. Tools, Frameworks, or Strategies Learned: Mindset Reframing: Jake explains how shifting "I can't" to "I'll try" transforms both athletes and parents, proving that confidence is built one small win at a time. Adaptive Coaching Approach: Training without specialized equipment—just smarter coaching, personalized cues, and consistent feedback. Environment and Community Design: Creating a supportive gym culture where athletes mirror each other's discipline, replacing isolation with shared strength. Routine as Ritual: Building daily movement habits that anchor mindset and consistency—discipline treated like brushing your teeth. Perspective Shift Practice: Using the mantra "It could be worse" to ground gratitude and push through discomfort. Closing Insight: "Discipline turns obstacles into opportunity—because every hard thing you face trains both body and mind." Listen & Subscribe: Apple: The Hard Way Podcast Spotify: The Hard Way Podcast Short, Impactful Content: Instagram: @spartanuppodcast From host directly: @realjoedesena Join the Spartan Community: Find Your Next Spartan Race: spartan.com/en/race/find-race For everything Spartan: spartan.com Timestamps: [00:10] The Mission Behind ZOOZ Fitness Jake explains how ZOOZ Fitness became a training ground for adaptive athletes. [03:25] Reframing the Mindset Jake shares how shifting mindset changes how athletes, parents, and coaches face challenges. [11:48] Building Rituals That Outlast Motivation Consistency beats intensity. Discipline becomes automatic when workouts are treated like daily hygiene. [15:21] The Power of Community and Spartan Grit Jake explains how his athletes train year-round for Spartan Races—proving that shared purpose and team energy build more than strength; they build resilience. [20:40] A Lesson in True Commitment One athlete skips Disneyland to make his workout. A reminder that when purpose is strong enough, excuses disappear.
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    19 mins
  • How a Four-Time Cancer Survivor Rebuilt His Life With Spartan Races

    How a Four-Time Cancer Survivor Rebuilt His Life With Spartan Races
    Nov 11 2025
    How do you rebuild purpose after life knocks you down four times? Nick Klingensmith shares how cancer, addiction, and chronic illness didn't break him. They forged him. Nick explains how hitting rock bottom led him to sobriety, discipline, and the Spartan Race community that reignited his purpose. He reflects on ownership, gratitude, and the power of taking the first step, signing up, even when you're not ready. His story is proof that resilience isn't motivation; it's daily action, built one uncomfortable decision at a time. What You Will Learn: How to shift from a victim mindset to one of ownership and action. Why signing up, before you feel ready, is the first step toward real change. How community and accountability transform recovery into resilience. Episode Highlights: 01:15 The first cancer diagnosis and the choice between living and dying. 03:06 Hitting rock bottom and choosing sobriety as an act of survival. 05:02 How a single Spartan Race broke years of self-limiting beliefs. 09:58 The power of the Spartan community to restore purpose and belonging. 13:44 Redefining setbacks through perspective, gratitude, and daily standards. Tools, Frameworks, or Strategies Learned: The "Sign-Up First" Rule: Commit before you feel ready, discipline follows action. Ownership Mindset: Replace self-pity with accountability for every obstacle. Gratitude as Reset: Daily gratitude breaks the cycle of frustration and defeat. Community Strength Model: Surround yourself with people who live by earned standards. Closing Insight or Key Takeaway: "Progress is addictive, but only when you start moving." Listen & Subscribe: Apple: https://podcasts.apple.com/us/podcast/the-hard-way-with-joe-de-sena/id952870930 Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt Short, Impactful Content: Instagram: @thehardwaypodcast From host directly: @realjoedesena Join the Spartan Community: Find Your Next Spartan Race: https://www.spartan.com/en/race/find-race For everything Spartan: https://www.spartan.com/
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    20 mins
  • Navy Pilot Kegan Gill Rebuilds Life After Mach 0.95 F/A-18 Ejection

    Navy Pilot Kegan Gill Rebuilds Life After Mach 0.95 F/A-18 Ejection
    Nov 4 2025
    After surviving a 695-mph ejection, Navy pilot Kegan Gill faced paralysis, addiction, and a broken system. He strips the story down to its core, discipline, ownership, and grit. This isn't motivation; it's survival through standards. Learn how to rebuild your mind, body, and purpose when everything else is gone. Timestamps: [01:33] The mindset that separates doers from talkers. [06:15] Stepping into the F-18 cockpit, pressure and precision. [09:03] The 695-mph ejection, real endurance revealed. [19:15] How simple habits became the mission. [21:17] Fighting back against pain, pills, and the system. What You Will Learn: How daily effort rebuilds discipline and grit. Why ownership, not pills, drives true recovery. How to apply military discipline to everyday life. Tools, Frameworks, or Strategies Learned: Daily Discipline: Small, consistent actions compound into recovery and long-term resilience. Ownership of Outcomes: Taking responsibility for rehabilitation, mental health, and career decisions. Physical Rehabilitation Principles: Structured nutrition, exercise, and rest to restore function. Opioid Weaning Strategy: Gradual reduction under self-discipline or physician guidance to regain autonomy. Holistic Healing Modalities: Integrating sleep, nutrition, exercise, nature, and alternative therapies for nervous system recovery. "Consistent effort, disciplined action, and ownership of recovery can rebuild life beyond what seems possible." Watch now on Youtube: 👉 https://www.youtube.com/@TheHardWayJDS 👉 https://www.youtube.com/@SpartanRaceTube 📲 Short, Impactful Content: 👉 From me directly: @realjoedesena) 💥 Join the Spartan Community: 👉 Find Your Next Spartan Race: https://www.spartan.com/en/race/find-race 👉 For everything Spartan: https://www.spartan.com/ The Hard Way Podcast With Joe De Sena, Hosted by Joe De Sena, founder and CEO of Spartan, this podcast delves into the principles of resilience, discipline, and the Spartan mindset. De Sena's journey from building a multimillion-dollar pool cleaning business in his teens to establishing a successful Wall Street trading firm showcases his entrepreneurial spirit. In 2001, he transitioned from finance to operate an organic farm in Pittsfield, Vermont, where his passion for endurance events like ultramarathons and adventure races flourished. This led to the creation of Spartan, aiming to inspire individuals to embrace challenges and push their limits.
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    26 mins
  • The Underutilized Tool To Turn Your Anger Into Raw Power

    The Underutilized Tool To Turn Your Anger Into Raw Power
    Oct 28 2025

    Most men train their bodies, few train their minds. From cold plunges to carrying rocks uphill, this episode explores mastering the space between chaos and control. Joe De Sena talks with Will Schneider, mindfulness coach, former actor, and meditation teacher, on building strength through breath, stillness, and doing hard things, creating discipline under pressure, and transforming habits into resilience.

    What You Will Learn:

    • How to use daily breath and stillness practices to strengthen your mind.

    • Why embracing discomfort drives real mental and physical growth.

    • How to integrate mindfulness and simple routines for resilience and discipline.

    Episode Highlights:

    • [01:50] Why helping only men is central to Will's mission.

    • [05:36] From acting to teaching mindfulness: the journey explained.

    • [08:01] Starting with the breath as the foundation of mental training.

    • [13:19] Physical challenges as tools for mental resilience.

    • [19:26] Doing hard things to soften the ego and grow discipline.

    Tools, Frameworks, or Strategies Learned:

    • Breathwork: Techniques for calmness under stress.

    • Mind-Body Connection: Aligning physical actions with mental clarity.

    • Small Daily Practices: Habits that compound into long-term resilience.

    Closing Insight or Key Takeaway:
    Drop the excuses. Breathe deeper. Get calm enough to crush anything.

    Timestamps:
    00:00 Intro
    01:24 Meet Will Schneider
    01:50 Why helping only men
    03:10 What led him to meditation
    04:23 Joe's 70s yogi story
    05:36 From acting to teaching mindfulness
    07:12 Will's meditation classes in practice
    08:01 Start with the breath
    11:03 Yoga as mental training
    13:19 Physical challenges for mental resilience
    15:13 Calming down to know yourself
    16:52 Understand anger, habits & emotions
    19:26 Doing hard things soften the ego
    21:01 Mind, body, and breath connection
    22:30 Three practices for transformation
    24:38 Where to find Will

    Connect to Will:
    🌐 Website: willnotfear.com
    📸 Instagram: @willnotfear
    💼 LinkedIn: Will Schneider
    📘 Facebook: Will at Will Not Fear
    ✖️ Twitter/X: @willnotfear

    🎧 Listen & Subscribe:
    👉 Apple: https://podcasts.apple.com/us/podcast/the-hard-way-with-joe-de-sena/id952870930
    👉 Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

    📲 Short, Impactful Content:
    👉 Instagram: @spartanuppodcast
    👉 From host directly: @realjoedesena

    💥 Join the Spartan Community:
    👉 Find Your Next Spartan Race: https://www.spartan.com/en/race/find-race
    👉 For everything Spartan: https://www.spartan.com/

    About The Hard Way Podcast:
    Hosted by Joe De Sena, founder and CEO of Spartan, this podcast explores resilience, discipline, and the Spartan mindset. De Sena's journey from building a multimillion-dollar pool cleaning business in his teens to Wall Street success, then running an organic farm and creating Spartan, showcases how embracing challenges and endurance can transform life.
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    26 mins