Lead From Within Podcast

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!

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!

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