From Pool Boy to Spartan: Lessons Executives Can Use Today
In this episode of The Nudge, we sit down with Joe De Sena — founder and CEO of Spartan — to unpack how a kid cleaning pools built a global movement around grit, discipline and community. Whether you’re running a team or raising kids (or both), Joe’s story is a masterclass in doing what matters when you don’t feel like it.
Episode Highlights
Start where you are. Joe’s early hustle wasn’t glamorous, but it trained consistency and ownership. He still makes the hard thing the first thing.
Discipline scales. The habits that got him from small gigs to a global brand are the same ones he returns to under pressure.
Family as fuel. Goals are clearer and stickier when they serve more than you — spouse, kids, team, community.
Community beats motivation. Races create belonging. When you train together, you show up together.
Why this matters for your energy and longevity
Executives default to “more willpower tomorrow”. Joe flips it: make the hard thing small, visible and daily. That’s not just motivational — it’s how you extend your health span (how well you live) and keep cognitive and physical function high over decades. The biggest lever isn’t exotic protocols; it’s regular exercise and consistent habits that reduce metabolic risk and stress load. Small, repeatable actions compound.
Translation for your calendar: less overhaul, more non‑negotiables that fit between meetings.
Try This: 5‑Day Spartan Week (all tasks < 10 minutes)
Lock these in your diary right now. If one day blows up, do the 2‑minute version instead. No zero days.
Day 1 — The Hard Start
Before email, do 5–10 minutes of strength (push‑ups, squats, or kettlebell swings). 2‑minute version: 20 slow air squats + 30‑second plank.
Day 2 — The Clear Plate
At lunch, walk 10 minutes right after your last bite. 2‑minute version: one lap of the office or stairs.
Day 3 — The Cold Finish
End your shower with 60–90 seconds cold. 2‑minute version: 30 seconds cold + 5 deep nasal breaths.
Day 4 — The Phone Floor
At 7 p.m., park your phone in another room and set a 45‑minute timer. Use it for family, reading or prep for tomorrow. 2‑minute version: 10 phone‑free minutes to reset your evening.
Day 5 — The Spartan Send
Text a friend/colleague: “Doing the 5‑day reset. Join me?” Book a 30‑minute training block for the weekend. 2‑minute version: send the text and book the slot.
Bonus cue: Put a small object (coin, band, ring) where you’ll see it in the morning. That’s your visual trigger to start.
Habit Mechanics Joe Would Approve Of
Make it first. Hardest task goes before inbox.
Make it visible. Calendar blocks, phone on the floor, shoes by the door.
Make it social. One partner makes it real; a team makes it inevitable.
Make it trackable. Simple: ✅ on a paper card for five days straight. If you miss, restart at one.
For your team: build community, not just challenges
Leaders are juggling high stakes and low bandwidth. A short, shared challenge (like Spartan Week) creates momentum without stealing hours. Consider running this with your direct reports: start meetings with one win, end with one commitment. Keep it human, short and repeatable.
Quick Wins You’ll Notice
Fewer afternoon crashes (post‑meal walks help regulate glucose).
Better focus after lunch meetings (movement + hydration beats coffee alone).
A calmer evening slope (phone‑free time lowers stress before bed).
Confidence that you can show up tomorrow — because you did today.
Keep Going
If this conversation hit home, reply SPARTAN and I’ll send you a 1‑page checklist of the 5‑day reset and a simple template to run it with your team.
Listen now → Add the episode to your queue and share it with a colleague who leads from the front.
Until next time: Do the small hard thing first. The rest gets easier.
— Diego
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