Lead By Example Hockey Training Podcast

First off, no one SHOULD EVER get health advice from Cosmopoltian it's like getting life advice from a 3-year old. Just do not do it. Second off, you will be surprised by the episode, while many of you may not listen because you may think you know what I am going to say already. I invite you to listen to the show and hear it out. The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Blog on why everyone should squat, bench and deadlift! Website: https://www.leadbyexampletraining.com/leadfromwithinpodcast Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Blog on why everyone should squat, bench and deadlift! Website: https://www.leadbyexampletraining.com/leadfromwithinpodcast Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

Olympic lifts are probably the most difficult lifts one can do and learn. The technicality that goes into olympic lifting is so important for the athlete/person. One wrong move, miscue and or extra 2.5 lbs can be the difference maker of a completed lift or a failed lift or even an injury. Olympic lifting emphasis one very important thing that I believe everyone should follow TECHNIQUE OVER WEIGHT. Getting the technique and form down before one increases the weight. Topic two we get into why everyone should squat, bench and deadlift(SBD), ways to do the SBD without doing traditional squat, bench and deadlift. Some may be scared to do a traditional squat or bench or deadlift therefore there are ways to do a squat, bench or deadlift without doing them. Easing into the SBD may be best for some, while others can jump right into it. If you want to join my SBD or Die Program and focus on your SBD and increase your numbers, gain strength and getting stronger in the big three lifts. Click the Train Heroic link below and get started today! Use promo code "SBDORDIE" to get 30% off! SBD or Die Program: https://marketplace.trainheroic.com/workout-plan/program/santagata-program-1608043998 The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Blog on why everyone should squat, bench and deadlift! Website: https://www.leadbyexampletraining.com/leadfromwithinpodcast Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

Today's epsiode we go over the use of creatine and why it is important and why everyone should use it. The use of creatine is not just for building muscle and getting stronger believe it or not! So listen along and find out why you should use it. The next topic I talk about New Years goals and looking for long term success not short term success and why to think about long term goals instead of short term goals! The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: https://www.leadbyexampletraining.com/leadfromwithinpodcast Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

This will mark the offical start of the Lead From Within Podcast. I talk more about the Lead From Within Podcast in the beginning of the episode, as well on my website. Today I go over what the Lead From Within Podcast is about, training while you are sore and why stress is good for you! 0:00-9:00- Introduction to Lead From Within Podcast 9:02-23:30- Training while you are sore Training while you are sore article 23:30-35:00- Why stress is good for you Article on why stress is good for you The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: https://www.leadbyexampletraining.com/leadfromwithinpodcast Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

Wow was I fired up this episode, here is the breakdown below. 0:00-10:00: Functional Movement Screen review of course and exam 11:00-19:54: WHO new exercise guidelines :O 19:54-28:30- What is the right diet for YOU! 28:30-29:00- 30-days free coaching (listen to what I say, I will not get you to lose 10 lbs in 30 days, I will not change your body in 30 days but I will help push you in the right direction in terms of exercise and nutriton.) 30-DAYS FREE COACHING SIGN UP: CLICK BELOW! https://form.jotform.com/leadbyexampletraining1/30-days-free-coaching The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: www.leadbyexampletraining.com Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

Thanksgiving was yesterday, Christmas is less than 1-month away, New Years is nearly about 1 month away and the constant cycle of over eating, under eating will begin. Fad diets, tummy teas, detox teas, and much more f#*kery will be among us and in our face for the next month. Therefore I wanted to record this episode to hopefully you not run into fad diets and the detox team bullcrap! 1. Turn the page, yesterday is over. Do not worry about yesterday. Have a normal day and eat normal. 2. Do not under eat, or cut out meals or macronutrients because you over ate. 3. Use the extra calories for a harder workout and or lift more weight. 4. Walk often, move often and build habits. The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: www.leadbyexampletraining.com Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

What is going on in America is the exact definition of insanity. Like literally the exact definition word for word. “Doing the same thing and expecting different results”. Well here we are ready to lock down again and or some states are already locking down as if lockdowns worked the first time. So what could you do to stop the insanity? Take care of yuur health and your life! The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: www.leadbyexampletraining.com Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: www.leadbyexampletraining.com Figured this article is needed for many. "We Often Suffer More In Our Imagination Than We Do In Reality" Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

You all did not even know when I published these questions that I was using them for my podcast, ha tricked ya. I find these polls interesting and being that when I do answer a question series and recieve no questions I figured I'll bring the questions to you all and call it ANSWER MY QUESTIONS! HA! I liked this series and will continue to do this one time a month it seems like. OR until I'm like ok no one is responding to this. Anyways hope you like the episode and enjoy! Question 1: 3:30- What is the biggest thing holding you back in life? Question 2: 8:00- Do you do things based off the opinions of others? Question 3: 10:42- Emotion vs logic, which do you use more when making decisions? Question 4: 18:58- Are you materialistic or a minimalist? Question 5: 22:25- Do you allow Instagram to dictae some decisions in your life? The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: www.leadbyexampletraining.com Article "We Often Suffer More In Our Imagination Than We Do In Reality" Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

If you take a second to think about it, you are probably a guilty of this. You have one time or another sat alone and or with a group of people, made up a scenario or situation in your head that is so dramatic and unrealistic, thought about that scenario for way to long, ended up convincing yourself it was true and could happen, caused yourself to suffer in the now and the present and deprived yourself of happiness and peace. All because of something you made up in your head. If you like the episode please LIKE, SHARE AND SUBSCRIBE! The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: www.leadbyexampletraining.com Article "We Often Suffer More In Our Imagination Than We Do In Reality" Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

We all have different coping mechanisms in life, for some it is eating sugary foods, for others it is going to golf, for others it is getting drunk, for others it is reading, for others it is long walks but something myself and the owner of Slam Club have in common is that we found our way to cope with stress and anxiety through lifting weights. The mission behind Slam Club is pretty simple, unite common people who all share the same goal. Slamming weights as a mental escape. In this interview I sit down with Slam Club founder and talk about how he started Slam Club, his untraditional route in college, the why behind Slam Club and much more! Every purchase from Slam Club's store 10% of profits go to American Foundation for Suicide Prevention. To purchase a shirt, click on the first link. To follow Slam Club on Instagram click on the second link. Slam Club Slam Club Instagram If you like the episode please LIKE, SHARE AND SUBSCRIBE! The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: www.leadbyexampletraining.com Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

In today's episode we talk about how many young adults who are severely obsessed and memorized/influenced by social media allow it to dictate their life and how that could be the worst thing you could ever do. No body's life is like what their social media shows, not even mine. But too many people see things on social media and allow it to ruin their perception of the world and themselves. We see things on social media and set unrealistic expectations for ourselves, which leads to disappointment. Stop being an idiot. Stop allowing social media to affect you. If you can't decipher the lies social media is feeding you then perhaps get off social media. Wake up people people, INSTAGRAM IS NOT YOUR LIFE, STOP BULLSHITTING YOURSELF! If you like the episode please LIKE, SHARE AND SUBSCRIBE! The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: www.leadbyexampletraining.com Article on "YOUR LIFE ISN'T LIKE INSTAGRAM, STOP LYING!" () Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

We will be rebranding the Lead By Example Training podcast. It was a good run at trying to keep up with hockey and training information but that is too difficult and time consuming with everything I have going in life right now. If I had the ability I would do my best to continue with the current theme of the show but the new theme we will be going with this show is much more beneficial to 21-30 year olds I believe or honestly anyone who is in a tough spot in their life and or unsure about their next "move" in life. Each week I will try to record a 20-40 minute episdoe talking about some advice and personal experience within myself to help 21-30 year old individuals get unstuck in life and give them some motivation or a kick in the ass. Hope you enjoy the first episode of a new beginning. Thanks to all, stay healthy and never give up! If you like the episode please LIKE, SHARE AND SUBSCRIBE! The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: www.leadbyexampletraining.com Article on "Make a choice and move the f*ck on" (https://www.leadbyexampletraining.com/post/make-the-choice-move-the-f-ck-on) Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

As a young adult who has been on his own for the last 3.5 years, who started his company, moved from home to middle of no where Iowa and has spent the last 3.5 years being self employed I have met many people and have recieved a lot of advice in my life. The most common piece of advice always comes up and I always find myself asking, why is this, why is the same advice always coming up? Why do people say this commonly? Therefore I wish this podcast helps ONE person in life and you take some something away from this. If you like the episode please LIKE, SHARE AND SUBSCRIBE! The podcast is avaialable on iTunes & Spotify! To follow me on social media and contact/work with me online follow one of the links below! Instagram: coach_santagata OR leadbyexampletraining_ Email: leadbyexampletraining1@gmail.com Online coaching inquiry Website: www.leadbyexampletraining.com Leave a podcast review! Go iTunes, go to the bottom of the podcast episode page, click on write a review and leave a 5-star review!

With all the negativity and craziness of the world, how can you find the positives in life? How do you manage to stay positive when everything seems to go wrong? How do you manage to stay positive when every one is so negative? How do you manage to stay hopeful and optimistic in a world of fear, doubt and uncertainity? A tough lesson I learned early in life is. "Life does not give two fucks about you, it will always keep coming". Therefore you have to find a way to perserve and push through the difficulty of life at the end of the day. Tough times don't last tough people do. Lead By Example.

WE'RE BACK! After a month hiatus we are back and recording the show! This is a very applicable message to everyone, we all get caught up in the circle of life. Some weeks are more difficult than others, some weeks are easier than others, etc. Some weeks we can train 4-days a week, some weeks we can only train 2-days a week. And when the tough weeks hit and we go off script for one or two weeks we feel as if all progress is lost and it's easier to quit than to continue to find a way and make training work for you! That is the message from today! MAKE TRAINING FIT YOUR LIFESTYLE NOT MAKING YOUR LIFESTYLE FIT YOUR TRAINING! I talk about how to make it work, why every one should consider this method and way of thinking and more! Listen to find out! Join my Train Heroic team to reap the benefits of effective programming geared to make you feel stronger, feel better, look better and more confident! Train Heroic: https://marketplace.trainheroic.com/team/dad-bod-prevention-program2020-08-02%2014:41:21 Don't forget to follow me on Instagram @leadbyexampletraining_ If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: https://www.leadbyexampletraining.com/ Email: lbxhockeytraining@yahoo.com

Do what you please with this episode. This is not an easy topic of discussion and I know more people will agree with me rather than disagree with the things being said. If you disagree with me, my social media is attached below, shoot me a direct message on any of these topics. As citizens in society we need to wake up and change ourselves, our behaviors, our attitudes, our emotions, our reactions, etc or NOTHING will change in this world. DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: https://www.leadbyexampletraining.com/ Email: lbxhockeytraining@yahoo.com

Calorie deficit and being in one for too long and what happened 1:46:00- 16:25:00 What is a calorie deficit Why you need to be in one How people overthink a calorie deficit What being in a calorie deficit for too long did to my body Food restriction, relationship with food, obsessive with tracking and food, not enough energy for certain things due to low food, inability to put on muscle, What it can do to yours (slow metabolism) How to think about a calorie deficit and how it can affect you Not warming up or using 1-2 sets to warm up 16:36-25:00 I used to go into the gym and whatever my first exercise was I would do 1-2 “warm up sets” to warm up OR I would go into the gym grab plates do a rotator cuff external rotation and internal rotation, put my arm high on a rack and stretch my pec and just do random things What people do not realize is that their warm up can make their workout that much better However you warm up is essentially a primer for your workout What I do now How to think about this It's the dead of the winter in Alaska, -15 degrees and you need to go to work by 8 am, you wake up at 7am, shower, drink coffee, do things around the house, leave your house by 745 am to start the car and leave. You start a cold car on a COLD day, the car needs some time to warm up to run more efficiently. So if you go out and start your car at 725 am and give yourself 15 minutes to warm up you'll probably workout better right? But what warm up moves do you do now? If I don't lift for 2+ days I'm gonna lose muscle 25:17- 33:35 Biggest thing I thought for the longest time. Perhaps it was my obsessive nature of working out and just wanting to lift but at the same time I seriously did think that I would lose muscle if I did not workout and took more than 1-2 days of rest. The only time I felt muscular and strong was in the gym, because my workouts were so terrible and I chased the pump that when I didn't work out you would never know I worked out because I looked small or not that muscular. Therefore if I took 3-4 days off in between workouts I felt as if all my work would have gone to waste I quickly was able to change my thinking How why My workouts Looking muscular/chasing the pump George Floyd talk. 33:40-1:00:10

NEW SERIES! I will break down 2-4 topics each week of things I believed when I was 16-20 years old and how dumb I was now that I look back at it. This will go on until I finish every bullet point I have wrote down in my notes so enjoy and let me know how this has helped you! 6:48:00-23:45:00- Body part splits (full body, push pull legs etc were useless) What body part splits are Monday = chest/back Tuesday= legs Wednesday= Shoulders/Triceps/Biceps Thursday= Chest/Back Friday= Legs Saturday= Shoulders/Triceps/Biceps Why this may work for a short period of time and why it may not Why I believe full body part splits are more beneficial More focus on compound movements Hard hitting more focus on pushing heavier weight More volume and frequency/sets hit on each muscle with a full body split Better recovery w/ full body 3 sets, 4 sets x 3 21 4 sets back x 3 12 sets 4 sets shoulders x 3 15 sets 3 sets 1 arm press x 3 5 sets of core x 3 15 sets More flexibility with full body If you miss a body part split workout you need to wait a whole week to hit that muscle. Full body you can do a M,W,F split and not feel stressed to workout 24:00:00- 30:20:00- Training volume (sets per body part/ reps) Due to my thinking of body part splits I would do 12-15 sets or MORE per body part per workout. Which would leave me with about 30-35 plus sets per body per week. And based on progressive overload to gain muscle I would have had to do 45+ etc sets and continue to build more and more sets per body part to see growth and strength increase to the point I would have to be doing 120 sets per muscle per week at this point Realistically and proven by science , TEAM 3DMJ and Brad Schonefeld has shown their followers many studies citing that 6-10 sets per week per muscle group is more than enough to see growth By going to full body I hit 4-6 sets one workout 2-4 the next 2-3 the next puts me at 11 sets per body per week leaving me room for growth, recovery, etc. What is training volume, and why it is so important 30:30:00- 36:41:00- Muscle confusion, needing to change your workouts every workout! This was one I really stood behind during my college days No joke I'd be in the gym 4-5 x a week and thought every work out every week needed to be different than what I did last week or my body would get used to what was doing and not growing so it was always trying to confuse the muscles and it was legitimately spinning on a hamster wheel again and again seeing no strength gains or growth for 3-years DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: https://www.leadbyexampletraining.com/ Email: lbxhockeytraining@yahoo.com

NO MORE YO-YO DIETING NO MORE FAD DIETS NO MORE CUTTING CARBS/SUGAR FOR 1 MONTH NO MORE IDIOCRACY In this episode I talk about some ways I personally have transitioned to a more sustainable lifestyle, things you can do shift your mindset to long term health and at the end I offer to help anyone who wants it! If you want me to help you feel healthy again and forever, my email is lbxhockeytraining@yahoo.com. If you have my number or follow me on social media, DM or text me! I want to help you! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: https://www.leadbyexampletraining.com/ Email: lbxhockeytraining@yahoo.com

This is a topic I have been interested in and will continue to find out new / more results as I continue to work with more youth athletes, High School kids and people in general. Being a trainer it is quite possibly one of the most gratifiying things to see a kid/client achieve something they have been working for. If it is benching more weight then they ever have, running a faster 20-40 yard dash time, squatting more, doing more push ups or pull ups, etc. When they achieve this feat, hope starts to come into their brain, they believe in themselves more and in the long run of consistently believing in themselves and achieving something they build unshakable confidence. But it is hard to tell in young kids if that is true and that is what we talk about on the podcast this week. So sit back, enjoy the episode and let me know what you think! https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-019-0205-0 https://www.nap.edu/read/2303/chapter/13 Instragram poll resulted in 90% agreeing(57 votes) and 15% disagreeing(7 votes) with the question of "As one gets physically stronger. Ones confidence and self esteem goes up as well." DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: https://www.leadbyexampletraining.com/ Email: lbxhockeytraining@yahoo.com

0:00-1:55- Introduction 1:55-8:35- What do athletes do facing a shortened season, getting your mindset right! 8:58- 21:40- What is going to happen to the gym industry? 21:45-32:00- My home gym, how much it cost, what I have and more! 32:25-37:15- Working at a gas station during this pandemic and my pet peeves! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: https://www.leadbyexampletraining.com/ Email: lbxhockeytraining@yahoo.com

During unprecedented times it is easy to give up, call the quits and throw in the towel. But quitting is never the answer and should never be the answer for anyone. Especially during times like this with the economy essentially frozen, millions of Americans out of work and money being scarce I wanted to bring you an episode talking about the economy, how to plan for the future, what to do right now and much more. Sam DiGaetano was a double major in Sports Management & Entrepreneurship at Rider University where he played Division 1 golf. Sam is an active volunteer and member for the JDRF foundation and is a “Investment Adviser Representative” at Creative Financial Strategies. I am also a member of the Karlik team here at Creative Financial Strategies. In 2019, I became a "Rising Leaders Qualifier", which was a big accomplishment for me. Outside of my career, I enjoy lifting weights and fitness, golfing, fishing, and spending time with my family. I volunteer for Southern Comfort (SoCo) Dog Shelter on many weekends, and have 3 rescues of my own!” 12:15- Sam's Introduction 17:00- How'd you get started in finances, stocks, etc? 24:30- How is the economy going to bounce back from its current state? 34:00- What are the long term effects if we continue to keep the economy closed and people collect unemployment and stimulus checks? 44:00- What are some recommendations you have for people now and in the future? 48:00- Is this situation similar to the 2008 recession? 52:50- What should 18-29 year olds do with their money/finances right now? DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: https://www.leadbyexampletraining.com/ Email: lbxhockeytraining@yahoo.com

0:50- Introduction 14:08- Listening to your intuition and 4 different intuitive hurdles (Fear failure, Too emotional, Too rational, Ego narcissistic) and follow the group 21:00- Hockey intuition , / intuition in sports 28:00- How does intuition help athletes 32:15- Importance of getting engaged in the game 34:00- How technology and social media can affect their intuition 37:40- How fear of failure affects are intuition 41:00- What does too rational mean when it comes to listening to your intuition 47:45- Sunil Godse exit and social media platform Sunil Godse website and more! --> https://www.sunilgodse.com/ Sunil Godse TedX Talk- https://www.youtube.com/watch?v=dphkpHIFxok Sunil Godse Instagram: https://www.instagram.com/intuitionology/ DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: https://www.leadbyexampletraining.com/ Email: lbxhockeytraining@yahoo.com

During my workout this morning I was thinking "people probably have no idea how to strcutre an at home work out.... I should probably talk about this and try to help some people" That is when I sat down at my desk. Wrote out a 3-day at home workout template and published it on my website/blog. You can check that out on www.leadbyexampletraining.com/blog (at home workout template) Then I thought about it more and I was like, sure I can give these people an at home work out template but most people will do it for 1-2 weeks then quit. Therefore I need to offer more and help in a more hands on capacity, so that is why I want to offer 1 on 1 online coaching. This is not some bullshit coaching either, I am not doing it for a quick buck or anything. If this pandemic has taught me anything it is we need to be healthy and active to fight off diseases and stay away from illnesses! ONLINE COACHING will literally cost you $12/month for unlimited text message communication, weekly check ins on Zoom or Skype for 30 minutes and workouts MADE FOR YOU, really does not get better than that. If you can't afford $12 a month for this service you are a liar and I am also taking the FIRST SIX PEOPLE! SO HURRY AND SIGN UP BELOW! To sign up: Go here ---> https://www.leadbyexampletraining.com/plans-pricing Then click on "online coaching" You''ll have to sign up to be a member, either using a google account of Facebook and from there I will reach out to you. AKA I SUGGEST YOU USE AN EMAIL YOU CHECK REGULARLY! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

In this episode I talk about some things I have learned about myself and others from this whole COVID-19 pandemic. It is easy right now to make excuses and push responsibilities/goals off to the side and I wanted to talk about some thoughts I had on this whole pandemic we all are facing. I believe it is important to self reflect and always be trying to grow and find the silver lining in every situation therefore I do take some time to talk about somethings I have found positive with this pandemic personally and just some general observations. We will get through this people, stay safe, stay healthy, wash your hands, eat well, exercise, stay home if you're sick and watch out for your loved ones! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

It is so easy right now to be negative, find excuses and give into all the bullcrap in today's world. The tough thing to do right now is be discplined, continue to stay positive and pick up those around you. Today's episode I talked about a variety of topcis... - Being a personal trainer during this time. What do you do during this time? - Staying active and working out during this time. Plus how running is helping me! - Staying positive during this time and why it is important - What I am doing for work/money right now! - Facts about Coronavirus https://www.worldometers.info/coronavirus/country/us/ DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

0:05- Jeremy Burke introduction 4:10- Question 1: Biggest lesson coaching young kids ? 9:15- Question 2: How do you hold your players accountable and make them self reliant ? 13:30- Question 3: Why is it important for kids to fail, lose and make mistakes ? 21:15- Question 4: Why are sports so important for kids to develop social skills and develop as a child? 41:00- Question 5: What does “A world upside down” as you sent it to me in an email 49:10- Question 6: Biggest lesson you learned from the military ? 54:30- Question 7: What does it mean to be coachable ? 1:03:03- Question 8: What is some advice you have for young athletes ? 1:08:00 - Jeremy's social media Facebook- @jburkefollowme Instagram- @leadershipfollowme Twitter - @Jeremymburke1 LinkedIn - Jeremymburke1 Email- jburkeleadership@gmail.com Tik Tok- jeremyburke33 DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

Scott's Moving Forward Leadership links Power Goals program Podcast 9 Foundations of Leadership book TWO FREE CHAPTERS OF SCOTT'S BOOK! Show notes 1:35 - Scott introduction 5:15- 9 foundations of leadership 7:25- 9 foundations of leadership and what they are Be the expert 13:00- Why leading by example is so important 15:30- Why delegation is so important 18:30 What do you do when you delegate responsibility but someone fails you and doesn't do it? 22:35- Why is communication style so important ? 27:00- The power of delegation 29:00- Important of buy in and team cohesiveness humility As a leader being humble 35:30- respecting the people to the right and left of you why respect is so important 43:00- Scott's story about how he felt thankful about being a leader 45:00- What is the leader cycle the four stages a leader goes through Sit Crawl Stand Run 55:10- What is some advice you have for young athletes ? DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

WHY ARE YOU COACHING?! Before you jump into coaching, figure out your why Here is my why: Growing up I never had any coach try to make me a better player besides one coach who I had for one year, one short season. After that every coach I had was either negative or just rarely spoke to me or tried to help me get better. I never had a great coach or a coach that pushed me to get to the next level and tried to get a part out of me I didn't even know existed. Because after finding it during my senior year of college, I clearly had it just never had any coach try to get it out of me and push me to be the best player or play at a level I ever thought was possible. Therefore when I started coaching I wanted to be a tough coach, a resilient person for my players, I wanted my players to see that there is no such thing as a good excuses and excuses are going to have you watching from the stands come 5 years, I wanted to be the coach who pushed his players, truly wanted to see them get better and was willing to do whatever it took to make sure a kid was going to be pushed to a level that he or she has never gone because it is in their best interest and no one regrets working hard in life. I wanted to be a role model for kids and help them not only love the game but be respectable, tough, hard working, reslisent young men and women so whatever curve ball life throws their way they will be able to handle without subucumming to excuses and giving up. I wanted to be a positive figure in the kids' lives, develop them not only as payers but as humans as well. What I did not know about coaching is… You will not help every kid Not every kid will like your coaching style You will not be every kids favorite coach You will sometimes push kids buttons and annoy them You won't get the attention from every kid You won't have every kid work hard You will have kids upset with you by the end of the year You will fail and not do everything correctly Some kids don't care about what you say Things will change daily (motivation, drive, attitude, etc) Things will go wrong more often then they go right Kids will not have an idea the help you gave them until they are older Kids will misjudge your tone of voice and take things personal You are going to have to change your coaching style according to the kid RA-RA speeches will mean shit sometimes No matter what you do, say, etc sometimes things will not work out and go the way you want it to You can't teach heart and passion Just cause you picked things up easily does not mean your players will Your players won't be the player you were You PHYSICALLY cannot play for the kids, so learn to be patient and focus on development not wins It will suck, you will question yourself a million times but what is your why My point being here is I KNEW FUCKING NOTHING WHEN I STARTED but I loved the game and I wanted to take my leadership skills and personality and put it into use. I am going to learn as I go, I am going to have to make adjustments on the fly, I am going to have to learn to put my playing career and style in the closet and never use that to compare my players to, I am going to need to be very patient to start out. I am going to need to learn that I will suck and be terrible starting out but I need to actively learn and just get better and learn from my mistakes. Before you step into coaching ask yourself these three questions 16:45 Why am I doing this, what is the reason I want to coach? Am I willing to put myself/ego to the side and be patient, calm and understanding in every situation? Am I in this to win games or develop players/people? Just know this as well I have thought about quitting coaching, I have thought about the many things people have said about em coaching on a loop for days on end, I have asked myself many times can i do this much longer? I have spoken to my friends multiple times about my ability to coach and if I can do this. I have struggled, it has sucked but I'm human, I make mistakes and I am going to be better Say a thanks ot Katz and Larry DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

I got the inspiration to record this podcast from honestly my own experience coaching this season. Plus when you look at the current NHL season, we have seen 8 head coaches fired and five new coaches step in and coach this season. Two of them being AHL coaches and now NHL coaches. Which tells me old school, old style coaching is slowly finding its way out and modern era, “new age” coaching is coming into hockey and sports as a whole. But what does modern era coaching mean, what are some things that go into modern era coaching. I broke down some bullet points (in the show notes below) that I take into consideration, and what modern era coaching looks like to me and is relevant to me. Also at the end at around the 22 minute mark, I started talking about the forecheck and some things to think about when teaching the forecheck, what to teach on a forecheck and how a forecheck is broken down for players. SHOW NOTES! Modern era/ "New Age" coaching We always hear old school style coaching, and how different it is nowadays. A lot of people compare old coaches to today's coaches. We always hear about the coaches getting fired today in the NHL due to older school mentalities. We always hear about how new coaches coming in have to rethink their style of coaching. Or how coaches are doing things today are becoming more modern and more “player friendly” Modern era coaching to me is being empathic, understanding and more patient with players. 3:55-24:00: Modern era coaching More explaining (system, structure, game concepts, mistakes) More instruction Using examples to point mistakes Little less hands on Less criticism Picking your spots to push and pull Letting players make more immediate/big decisions Getting to know players personal lives Being more patient with players (i.e giving them multiple chances) Way more psychological/mental side of things comes into decisions More careful with choice of words Not demanding things and trying to build more buy in other ways Saying it and doing it are two different things Giving the players attainable feedback, something to work towards instead of blanketed feedback 24:30-31:40- Coaches changinig lines during the game + Forecheck strucutre/system talk Game planning as a coach, what goes into decisions, lines, etc Why some coaches change lines so often in games (based off player performances) Explaining a forecheck Explaining different forecheck schemes Why every forecheck will not work every game vs every team and how to change it DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

AMAZING EPISODE! DMV Hockey Prospects is doing the work not many are willing to do and making many kids dreams come true, helping players get to the Junior and NCAA level and never asking for a thanks. DMV Hockey Prospects is the one stop shop hockey advisor who helps Maryland, Virginia, D.C. area kids pursue junior hockey and get them connected with the right junior and college coaches. Show notes: 0:50- 6:51- Who/What DMV hockey is and does? 8:15-14:47- What questions do you ask Junior coaches/ What parents should ask/know about prospective Junior coaches and teams before signing/going to play Juniors 15:31-20:30- Why are kids just going to play Juniors to say they play Juniors, and why that is a waste of time? 22:39-28:40- Qualities Junior coaches look for in players? 32:40-39:58- Tips for the helicopter sports parent to relax and back off their athlete/coaches 40:15-45:15- Tips you have for players who may get frusrtaed seeing their friends/teammates committing to school, etc, are slower in their process. Any advice to keep them motivated!? 49:15-55:00- The behind scenes work of what DMV Hockey does and the work no one knows about! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

BOOM HERE COMES THE BOOM READY OR NOT! In this episode I bring the truth and nothing but the truth so if you don't like it. Sowwy (; 3:30- 27:50: California pausing phsycial fitness due to body shaming and non-binary students The four tests they conduct Mile Push up crunches Shoulder stretches The main reason they are doing it is because non-binary students do not feel they meet the expectations of their gender becuase the standrds were set for boys/girls students Calforinia has seen their tests scores decline since 2014-2015 and 18% of california students 10-17s are obese as they rank 18th out of 50 states The infamous parent who “was embarrassed as a student when she did the tests therefore she does not want her daughter to feel the same '' the paving the way, removing any obstacle or inconveniences for kids so they never learn to preserve and overcome obstacles, embarrassment, humiliation, failure, GREAT! 27:50- 44:40- Pyschology Today's article called "We Are Rasing a Generation of Wimpy Kids" and my insight from the article... We are continuously setting the bar lower and lower for kids today We are showing them hard work and overcoming failure is not needed We are developing mentally weaker children to then be mentally weaker adults Parents always have to interfere and help in every aspect of life We are removing obstacles for kids Parents make excuses for their kids “A national survey of 1,502 college students found that 60 percent felt emotionally unprepared for life after high school.” Many people don't seem to be alarmed that adolescence has been extended by an extra decade. We live in a world in which 30-year-olds say they're "adulting" when they do everyday activities like shopping for groceries or searching for apartments. And their parents think that's cute We are trying to do our best to make sure our kids does not get his feelings hurt or disappointed Parents help even after college A survey by Michigan State University found that one-third of employers had received resumes from parents on their children's behalf. Some submitted these resumes without their children's knowledge. A quarter of hiring managers have received phone calls from parents urging them to hire their son or daughter. And 4 percent of hiring managers have had parents attend an interview with their adult child. https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201708/were-raising-generation-wimpy-kids DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

Michael Haggerty is our most downloaded episode of the podcast therefore I decided to bring him on for round two. Hags is the Assistant coach of the New Jersey Rockets 18UAAA team, former NCAA Princeton Women's hockey goaltending coach and unfortunately a New Jersey Devils fan. On this episode we discussed a lot in the area of player development. What are some ways to make you a better player that you can do off the ice, what is the big deal with Triple AAA hockey, is it as big as it used to be or is it saturated and what are some things you should know about Triple AAA hockey. Why families should not just throw their kids on the best team when their kid players 5-7 shifts a game and why parents/players should be looking for teams that FIT them best and allow them to be the player they can be and gain the confidence. And lastly, what is better for development, more practice touches or game touches? SHOW NOTES!! Question 1: (21:00-32:00)- An issue I see with players today (some of them anyways) is that kids do not watch hockey as much as they should or people used to. How do you think watching hockey helps your game on the ice? 32:00-37:40- MINI RANT on practices and practice structure. FYI!!!!! Coaches your structure is not winning or losing games at the youth level. Question 2: (39:30-51:00)- Triple AAA hockey, is it getting too saturated and what is REAL AAA hockey? Question 3: (51:35-1:00:50)- What is your opinion on the family or parent who puts their kid on the best of the best teams every year meanwhile they only get 5-7 shifts a game and do not develop much? Question 4: (1:01:00- 1:11:00)- What is better for development getting more practice touches or getting more game touches? DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

This could possibly be my favorite episode I've recorded. I took the time to sit down and voice some concerns and issues I've been dealing with and be trasnparent with everyone. I like to be honest and open about everything in my life and I feel as if I have not been totally honest with myself and others. As many know I moved to Iowa from NY to take on an $8,000 a year High School coaching position. While it may seem great and awesome to others, there does come difficulty with this process and it is not as easy and fun as I make it seem. Therefore I sit down and voice the difficulties I have faced in the last 7+ months. PLEASE IF YOU HAVE ENJOYED THE PODCAST, THIS EPISODE OR PAST EPISODES PLEASE PLEASE EMAIL ME AND TELL WHAT YOU LIKE AND WHY, THEREFORE I CAN FIND A WAY TO HELP YOU AND GIVE BACK! EMAIL at LBXHOCKEYTRAINING@YAHOO.COM Show notes: 2:00-12:00- "How do you deal with being away from friends and family?" 14:25-21:00 "How do you deal with negative self talk, self doubt and inner struggle?" 21:00- 31:25-"Why I chose to NOT get my Master's and just work" 31:25-37:00- THE LEAD BY EXAMPLE TRAINING PRINCPLES TO LIVE BY! 37:00-39:54- What does the future for this podcast look like? DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to recieve a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockey Twitter: @lbxhckytraining YouTube: JJ Santagata Wesbite: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

This is an extremely interesting episode. I don't see many episodes like this online but I wanted to sit down and rattle off somethings I wish I knew when I was 16-18 years old as I hope it will help many other young kids in life. I decided to do this one due to writing an article called "What I wish I told my 16-18 year old self (about training)" and figured hm, this may be a good topic for the podcast going in the other direction. There is a lot more I could have said but I did not want to be on here for an hour lecturing you! But here are my top five giveaways. - Think before you react/say/do something - Your words have consquences - Who gives a fuck what other people say about you! BE YOU! - Step outside your comfort zone - Stop settling for average. Go out and try anything and everything! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

What a wonderful episode! This episode is a bit different, I sit down by myself for the first 25 minutes talking about how youth sport parents are horrible and ruining sports for their kids. Just my own little two sense and the expeirence I have noticed being in the coaching sector for the last two years. Part 1: Show notes 1:30- 5:45- Are kids playing sports for the wrong reasons and how do you deal with the two different athletes (social athlete/competitive athlete) and do parents know what their kids want? 5:50- 6:30- Ways to approach your kids about playing sports and asking your kids what they WANT! 6:30-14:57- The 5 pointers for parents on how to talk to their kids about sports/after games 15:05-19:40- When is too many sports too much for kids? 19:45-23:28- PARENTS STOP LIVING THROUGH YOUR CHILDS SPORTING CAREERS! Part 2: Show Notes! I bring on my old High School hockey coach and we talk shop on parenting, coaching, how to be a better sport parent, how to talk to your kids, how to find leaders on a high school team, dealing with parents and a whole lot more! Q1: 30:00- 34:00- How do you get a kid that isn't very interested in the subject (or sport) to buy in and enjoy the class (sport) ? Q2: 34:45- 38:00- As a coach, what do you look for in a leader/captain? Q3: 38:00- 41:10- How do you foster a captain/leader as a coach? Q4: 41:15-45:00- How do you deal with the parents that are too hands on and involved? Q5: 45:10-48:30- Some tips for parents on approaching their kids after games? Q6: 48:35-53:00- How do you find that happy medium between being a parent/coach? Q7: 53:10-1:00:10- Are kids REALLY chaning or are we MAKING kids change? Q8: 1:00:10- Do you think we are coddling kids too much or putting too much pressure on them? Helpful links I mentioned in the episode: 5 ways to talk to your athlete Ask kids what they want article DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

1:00- 5:20- Talk on position-less hockey 5:20- 7:35- Hockey IQ talk 7:45- 13:35- 10 tips for NEW coaches 13:35-37:14- My story, a recap, reflection of my last two years. How I go to where I am right now, what I dealt with after graduating college in 2018 and moving to Virginia, then moving to Iowa in July of 2019. HOPEFULLY my short story helps you! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

As I said at the end of the episode. This may have been the best episode in Lead By Example Hockey Training podcast history so far. Mental health is something we do not talk about in the athletic community. It is not ok to be struggling, we are told to push through pain. Push through issues, etc. Athletes are humans too and we need to do a better job of giving young athletes the tools and resources to speak up and feel comfortable with speaking up about the struggle they are going through. Athlete Humanity gives us an amazing episode diving into the science of sleep, our parasympathetic, sympathetic system, the importance of speaking up and taking care of our human side first before our athlete side. How we can break the barriers of mental health in sports and a whole lot more. What an episode!! Below is the Athlete Humanity website and Instagram plus the show notes. Enjoy the episode and happy holidays and a Merry Christmas!! Athlete Humanity website: athletehumanity.org Athlete Humanity Instagram: @athletehumanity Athlete Humanity resource tool Show Notes: 0-3:40 - Introduction to the episode 3:49- 6:42- Athlete Humanity introduction 7:55- 10:50- Q1: Goal and vision with AH? 10:51-11:57- Q2: Athlete Humanity founder reason for getting his PhD in psychology 11:57- 14:19- Q3: As a society how do we breakdown this stereotype around mental health for athletes? How can we get athletes to open up more? 15:15- 17:51- Q4: How do we get young athletes to speak up and talk about their mental health? 18:02-21:04- Q5: Why do teenagers and young adults have issues with speaking up and saying they need help or they are struggling? 21:43- 26:50- Q6: How do you tell an athlete to relax and calm down during the season? 26:52-30:40- Q7: How do you tell athletes the importance of sleep and nutrition play a role in their mental health and performance? 32:10- 35:16- Q8: Why don't college coaches be more empathetic with players about missing practice and lifts? 38:40- 41:26- Q9: What are some options for people who cannot afford a counselor/therapist? 41:32- 47:00- Q10: Coping mechanisms/relaxation habits/practices for athletes on game days, before a game, etc? 47:09- The science behind WHY PUMP UP MUSIC MAY NOT HELP YOU PERFORM! 49:50- 53:04- Q11: What do you with a person who just does not want to take the help you are giving them? 53:45- 55:49- Q12: How young coaches help athletes on and off the field 56:08- 1:00:27- Q13: One piece of advice you would give to a group of 10-16 year olds? “Play with a broken heart”- AKA do not be afraid of your emotions. Show your emotion. Play with emotion and be yourself. 1:01:33- End: Send off, happy holidays, Merry Christmas, Hanukkah, whatever it may be. Enjoy time with family and friends and be safe this holiday season!! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

This episode is a little different. I stand infront of the mic and go off on a few topics. I am an extremely passionate, opinonated, unapologetic person who loves to talk on subjects he loves, feels he can help people on and just get things off his chest. I only speak so quickly or loudly because I truly WANT To help people, want to see people succeed, be successful, be confident and enjoy life! In the episode I talk about: 1:35-10:51- RANT 1: Why orange theory, F45, group training sucks and is not right for you... 10:56-22:36- RANT 2: Why New Year's resolution people fail... 22:37-28:15- RANT 3: Stop letting social media influence you negatively... 28:15- 33:25- Bar Bend program I am doing & my experience with Everly Well at home testing DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

What a great episode with current Rider Universities ice hockey head coach Sean Levin. Coach Levy has been the head coach for 8 years now, and was an assistant coach before that. He also played his five years at Rider, graduated from Rider and now works and coaches at Rider full-time. Aside from coaching Coach Levy is a new father, with two kids and a wife that does all the work at home (; Great episode for High School players looking to play college hockey, current college player looking to get more insight on how coaches think or what they look for. Wonderful episode and again thanks a ton for coming on Coach and good luck with the rest of the season Rider! Show notes: 1:00-2:00- Introduction 2:00-3:00- Q1: Did you see yourself coaching this long when you first started? 6:06-12:50- Q2: What keeps you going season by season? 12:50-17:03- Q3: Do you see yourself coaching your kids? 17:10-24:58: Q4: How coaching has changed? Going from playing and coaching 1980's born players to now coaching 2000's birth year kids. 25:03-29:02- Q5: How do you push kids/get them to buy into the long term goal of college, playing, etc? 29:03-34:30- Q6: What are some characteristics you look for in a new recurit? 34:30-37:30- Q7: How do you get former High School/ Junior hockey all-stars to buy into a new role with a new team? 42:14-47:01- Q8: Why do you value a high risk/high reward player over a steady eddie? 47:15-55:00- Q9: What was like coaching at the ACHA Selects torunament in Russia? 55:15-59:00- Are referees getting softer? (conversation we talked about, not a question) 59:10- 1:11:30- Q10: Why do kids value Junior hockey so much and go the Junior hockey route over selecting a great ACHA team/school? 1:14:16- 1:16:50- Q11: How has your life changed as a father now? 1:16:50-1:18:55- Q12: Has coaching helped you become a beter or more mindful father? 1:18:55- 1:25:12- Q13: As a society do you think we are coddling kids too much for putting too much pressure on them? 1:25:20-1:29:17- Q14: What is one piece of advice you would give to a group 10-16 year olds? 1:29:23- 1:32:00- SEE YA LATER!! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

Our FIRST female guest was a great one! Future female guests have big shoes to fill with Cailey Hutchison coming on the podcast and giving us an awesome episode! Cailey is an NWHL forward (National Women's Hockey League) for the Metropolitan Riveters, coach/co-founder for the Wade Warriors hockey program, former University of Maine Division 1 hockey player and current nursing student at Stony Brook university. Cailey's Instagram Cailey's Twitter NWHL shop (for gear, shirts, etc) SHOW NOTES: 0-:0:50- Introduction to episode 0:50-1:20- Cailey's introduction 1:20-2:01- How do you manage being a NWHL player, nursing student and coach? 2:01-3:28- What made you choose nursing? 3:29-5:30- How did the Wade Warriors start? 5:30-6:30- How did you get started in hockey? 6:30-7:58- What is a week in the life of an NWHL player like? 10:30-12:56- What was the recruitment process like for you and why did you choose Maine? 13:00-14:54- What does it mean to be a good leader? 17:30-19:18- Where does your mindset/drive come from? 19:18-20:27- What does it mean to be a good teammate? 20:30-22:01- What are important characteristics you try to teach your young players? 23:50-25:02- Who was someone you looked up to growing up? 25:02-31:33- Do you like coaching or playing more? / What is your favorite part of coaching? 31:33-34:10- As a society are we coddling kids or putting too much pressure on them? 34:50-37:30- As a coach do you believe in putting your players up against the best competition? 37:30-38:30- What is one piece of advice you would give a group of 10-16 year olds? DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to receive a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Website: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

WOW! What a conversation with Brian Minor! Brian is a powerlifting, bodybuiliding/health online coach. Brian has an awesome journey, going from construction management to getting a Master's degeree in Exercise Science back to construction management to competing in powerlifting and bodybuilding to finally becoming an online coach full-time about 6+ years ago! Brian has a ton of information for us and for those who love educational, nitty gritty workout and exercise physiology talk this is great for you! Hope you enjoy the episode! Brian's Instagram: @bdminor Brian's coaching services Show notes: 0-1:15- Intorduction to Lead By Example Hockey Training Episode 1:15- 3:30:- Brian's introduction. Winnning his pro card in the NGA in 2012, competing three times in one season in 2017 and a powerlifting show after. Brian's life before power lifting and bodbuilding was full-time! 3:30-10:35- How Brian managed powerlifting and bodybuilding in one season? 10:35-15:50- "A jack of all trades is a master of none", what is your belief in "cross training" 15:50- 21:56- Plans to compete again? 21:56- 45:06- How exactly you got into powerlifting/bodybuilding and coaching? 45:06- 53:19-Most important factor you see to online clients being successful? 53:20-1:05:08-Biggest difficulty you face as an online coach? 1:05:10- 1:12:46- Eccentric vs concentric part of the moment where do you focus and importance of the two? 1:12:50- 1:26:45- Advice for a young trainer like myself and others? 1:26:50-1:29:00- What is one piece of advice you would give to 10-16-year-olds? 1:29:15-1:37:36- End of the podcast talking hockey and shooting the shit! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to recieve a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Wesbite: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

This is not something I typically do. I try to stay away from politics because it is not something I like to talk about often as their is a very negative culture surronded by politics. But being that hockey has done so much for me and continues to give me so much. I wanted to quickly touch on what Jessica Allen said about hockey and the culture and community. As well this is a hockey, sports, training and youth sports podcast so I wanted to touch on this. I do not agree with Jessica Allen's comments and I do not agree with Don Cherry's comments about poppies and immigrants. But society and the world today needs to stop with creating two sides of every story and forcing people to choose one or the other. I can't stand behind how everyone needs to have an opinion on everything in society, not everything needs a reaction and more people in society need to understand that. As well I don't like how we can generalize one community and culture based off a few people and a few people's views and opinions. Be better society. DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to recieve a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Wesbite: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

What an episode! Thank you David Lynne for coming on the podcast! We talked a ton here and went a little off script at times but David provides a ton of knowledge, between strength coaching and being a hockey coach there is so much to learn from this episode. If you are a youth athlete or parent of an athlete this episode is for you! Check out David on Instagram @david_lynne27 or @lynneeliteperformance Episode breakdown: 0-3:00- David's introduction 3:05-4:47- How David got into hockey 5:00- 16:40-How the meathead lifting did not work for hockey, not listenig to junior coaches yell at you, a horrific youth hockey story who thought he was a hero and more! (LOL!) 16:40- 23:19- Biggest difficulty you face as a coach? 23:19-25:00- Biggest difficulty you face as a trainer? 25:00-27:40- How do you manage a group of 40+ athletes in the weight room? 27:45-31:41- Best part of your job? 31:45- 34:00- Do you believe in sport specialization training? 41:18-46:00- Do you believe in weight training during the season and how do you manage it to avoid injuries and fatigue? 46:00-54:30- Are you a fan of kids playing mutiple sports or just specializing in one sport? 54:36-1:02:50- What is one piece of advice you would give a group of youth athletes? 1:02:54-1:06:38 What is one thing you would like to see changed in the hockey world? 1:06:44-1:08:21- The send off and best of luck to David's peewee team, go kill it!! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to recieve a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Wesbite: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

LADIES AND GENTLEMEN!! This is a must listen episode. If you are a young player (9-18-years-old) please listen to this episode. Parent's take little Johnny on the ride to practice and listen to this episode. This is vital for young kids to help them be better players, kids, and teammates. Episode notes: 0-1:15- Introduction 1:20-7:00- Opening the episode and telling you what will be talked about in the episode 7:00-21:17- Facing adversity and failing and why it is important! 21:17-30:00- What it means to be a team player Team player Looks for ways to not only better himself but his teammates Finds ways to chip in every practice, game, etc Positive on and off the ice Picks his teammates up Accepts his role and does it wholeheartedly Does not point fingers and blame anyone for his mistakes or actions Listens to the coach and always asks how he/she can get better Thanks the coach for giving him a chance Looks for to help his team/teammates first Stays humble and never cocky 30:00-32:36- What it means to be coachable? Coachable Listens intently Takes feedback respectfully Takes feedback and applies it Asks questions Works hard every single practice, game, etc Does not point fingers and blame anyone for his mistakes or actions Knows there is room for improvement Knows that the coach is the coach and is looking out for his/her best intention as a player Believes in the process and does not get lost in the noise around him If he/she disagrees with the coach, they go to the coach and ask questions directly 32:30-End- Thanks for listening, go write a review and help the podcast grow! Best regards! Thanks all! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to recieve a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Wesbite: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

HOW ARE YA!!!!!! Love this topic, love this episode. I sit down for 35 minutes and spew a boat load of stuff in your ears/face. It's not information that'll accept very easily, I do say the unpopular thing and I speak about somethings that I believe could help you become tougher mentally. In a society that is having trouble with their emotions, taking cricitism, dealing with adversity and setbacks. This podcast episode helps one deal with just that! We are capable of doing great things but sometimes the one thing that is getting in our way is our mind. Take control of that and you'll be unstopable! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to recieve a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Wesbite: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

0-115- WELCOME TO THE LEAD BY EXAMPLE HOCKEY TRAINING PODCAST WITH JJ SANTAGATA! 115- 340- CarbonOne hockey/Blake Introduction 415-610- How you create a stick and some behind the scenes of creating a stick 615-938- How Carbonone is able to charge a much more AFFORDABLE rate for a stick just like the brand new Bauer 940-1235 -Carbonone's warranty policy and the care for the players! 1245-1521- Biggest difficulty Carbonone faces as a small stick company in a market with Bauer, CCM, Warrior and how they stay motivated to keep going! 1522-1639- NOT JUST FULL TIME DOING CARBONONE BUT ALSO A MEDICAL STUDENT! 1639-2037 How they use social media to build a brand and reach customers! 2045-2400- How expensive is hockey from hockey 8-17 years old (includes league fees, equipment, not including travel fees(hotel,etc) $72,000 24-29:00- How CarbonOne makes their stick so light but still so durable 30:00-4600- Some small talk about hockey, hockey players being weirdos, different curves and more! 4625-4755- What does it mean to be coachable? 4815-5455- How do you adapt to your environment and role on a team? 5515-1:02:15- Do you believe youth sports are beneficial and why? 1:02:25-1:03:30- If you were to stand in front of a group of 12-16 year olds what advice would you give them? 1:03:26-1:05:28- As a society do you think we are coddling kids too much or putting too much pressure on kids? 1:05:37-1:07:00- The end, some plugs here and ya know check out CarbonOne on all social media! 1:07:05-1:09:55- My little spill about CarbonOne and why I love doing these podcasts and talking to new people! CARBON ONE LINKS! Instagram: @carbononehockey Website: carbonehockey.com Email: carbononehockey@gmail.com DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to recieve a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Wesbite: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

This weeks episode came from my own personal experience. I was running from client to client, did not bring lunch with me or pack food with me. Therefore I had to find something in Walgreens to eat to hold me over until I had time to heat up my next meal. I ran into Walgreens scanned my options and found myself buying two Oatmega bars, two cheese sticks and 32 oz of water. It came out to $6.79 and that is when it hit me. There are probably so many people who are always on the go and have no idea what to eat or how to eat on the go. You probably have run into gas station and made the wrong choice or were running late and just grabbed fast food. Then it hit me again. There are probably so many people who have no idea where to start to live a healthy life as a busy individual. That is why I recorded this podcast to help educate those busy individuals or individuals who are lost on what to do and what to choose to eat when they are on the go. As well as help educate people on how to live a healthy life as a busy individual. Where to start, how to get started, etc! Hope you enjoy episode! DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to recieve a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Wesbite: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com

Trevor DiCarlo is a "guy with too many jobs in hockey..... Currently a Illinois Travel Youth Hockey Director and 16U Head Coach. Private skills instructor as well as a Regional Scout for the Steele County Blades of the USPHL" Today I bring him on the podcast to talk about a whole lot. What it is like being a hockey director and scout. His insight on coaching a 16U team and being coachable. His opinion on why sports are great for kids and a whole lot more! Enjoy the episode and full breakdown is down below! 0:00-1:12- Introduction 1:12- 2:00- Trevors little intro 2:06-10:05- Trevors start from roller hockey to house league to high school to where he is now! 10:06- 13:48- Question 1: Was there any push back from higher up/directors hiring you even though you did not play the “highest level hockey” 14:43-18:01- Question 2 : What is your advice for young kids trying to get started in a career/the hockey world? 22:20-30:00- Question 3: What it is like to be a scout? The real life truth of being a tier 3 Junior hockey scout… 30:28-38:36- Question 4: Biggest challenge you face as a hockey director? 41:59-44:38- Question 5: What does it mean to be coach able? 46:25-51:08-- Question 6: Do you believe youth sports is beneficial for kids and why? 51:08- 55:10- Question 7: Are you a believer in kids should play multiple sports or specialize in one sport? 55:15-1:02:21- Question 8: As a society are we coddling kids too much or putting too much pressure on them? 1:06:17-1:09:00- Recapping the episode. Quick summary and a see ya later! Trevor's Twitter DON'T FORGET!!! If you like the show so far head to iTunes and leave a review! Go to iTunes, leave a review and send me a screenshot to recieve a FREE Lead By Example Hockey Training button. Social media accounts to follow me on! Podcast: Lead By Example Hockey Training Podcast Instagram: @leadbyexamplehockeytraining Twitter: @lbxhckytraining YouTube: JJ Santagata Wesbite: www.lbxhockeytraining.com Email: lbxhockeytraining@yahoo.com