 | | In today's edition, Joe shares: - My Morning Workout
- 4 Diabetes Tips
- Thoughts on Macros
| | | | Spartans!
No matter where my family and I have lived while building Spartan and growing our community, our house has always been a magnet. People show up at five in the morning for workouts. They eat with us, and sometimes live with us.
Growing up in Queens, running my swimming pool business, I interacted with over 700 families over the years. But there was always that one house that stood out. The one that was chaos—birds, dogs, and kids everywhere. But damn, it was where the action was, and where I wanted to be. That stuck with me, and I brought that energy into my own family.
Now, strangers crash on our couch, and I love it. My kids bring home people, animals, you name it. Shoutout to my wife for putting up with this revolving door we call home.
But we're not a bullshit social media family that looks perfect at the top of a ski slope without skis on.
No, we do it and live the hard way.
I've invited millions to my farm in Vermont. The door is open to anyone, including you, but you have to be willing to work hard.
This week, Lucas, a young social media influencer, stayed with us. He's got muscles, sure, but could he handle living the Hard Way? Here's what went down.
Day 1: We arrived late afternoon, house buzzing with kids, stories flowing. Lucas crashed on an air mattress in the living room. I think he and his buddies were expecting a mansion with extra rooms, black-out shades, and a noise canceling machine.
Day 2: 5 a.m. wake-up, and it was on. First an ice-cold plunge, then a workout outside in the Florida heat. Running, sled pushes, pull-ups, push-ups, air bike—the works. Lucas is used to lifting weights in the gym, but this was a whole different beast. By midday, he was beat, battling a headache from dehydration. We hit an entrepreneurship conference later, and he barely made it through his presentation. My boys and his friends joined in on the fun, and we ate dinner together at home.
Day 3: Another 5 a.m. wake-up call. Lucas was too tired and sore and told me "no" to the workout. Fine. I went solo, committed to my routine. He joined me at the office later, where we filmed, recorded, and grinded through the day—typical Spartan style.
Think you can handle the Spartan morning routine? Wake up at 5 a.m., get in the cold plunge, and then try this workout. Let me know how it goes: thehardway@spartan.com. - 1/4 mile run
- 200 meter sled push
- 200 meter farmer carry
- 10 pull-ups
- 20 push-ups
- 1 minute airdyne
Repeat 5 rounds
Here's to The Hard Way!
Joe | | | Expert Tips to Manage Your Diabetes | If you struggle with diabetes, you may have heard consuming too much sugar is the culprit. But it could be something else entirely—your fat intake. I spoke with Robby Barbaro, MPH and cofounder of Mastering Diabetes, to learn how to live healthier and possibly even reverse your insulin resistance. - Minimize your dietary fats
Studies have shown correlations between high-fat diets—particularly those high in saturated fats—and diabetes. Fats also contain more calories per gram compared to carbohydrates and protein, which can contribute to obesity, another risk for diabetes. - Eat more whole foods
It can be tough to resist the snack aisle, but doing the hard thing and limiting processed foods can make a world of difference. Upping your fiber intake with fruits, veggies, and whole grains can help lower your blood glucose levels and manage your diabetes symptoms. - Exercise more
While your diet plays a major role in diabetes prevention, exercising regularly is essential. Combining aerobic exercise and strength training, like the workout above, can improve your long-term blood sugar control and reduce your risk of associated complications. | | | | You Ask, Joe Answers | Q: Hey Joe, I'd like to lose weight. Do you recommend I count my macros?
- Eric A.
A: Hey Eric, It works for some people, but I don't recommend it. The best approach to lasting weight loss is to make food as simple as possible. Make a rule to eat only lean proteins, fruits and vegetables, and healthy fats. Cut out sugar, alcohol, and processed foods. Don't overcomplicate it. Eat clean and train hard and you'll find success.
Aroo!
Question for Joe? Want to tell him what you think of The Hard Way? Email him at thehardway@spartan.com. | | | | They Said It | | "Success is not final; failure is not fatal: It is the courage to continue that counts." | | –Winston Churchill | | | The Hard Way Podcast | | | "I think you can make a case that we've degraded significantly from having a culture and a legal system of more freedom." | | | | | | To keep receiving this newsletter, sign up here. | | | WHAT DO YOU THINK OF THIS NEWSLETTER? | | | | | |
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