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0:44 – Susan introduces Greg Franke. Sports journalist for over thirty years. Coached hockey at the junior level and collegiately. The author of Epic Confrontation: Canada vs. Russia on Ice. 1:54 – Greg gives a background about himself. People are fascinated that Greg is interested in the 1972 Canada vs. Russia Summit Series despite being American. What Greg remembers about watching the series when he was a child in Virginia. The United States winning Olympic gold in hockey in 1980 really turned Greg on to the sport. Greg’s study of the Russian language at his university. Meeting the coach of the Russian team many years later. Greg wanted to bring the story to life when writing his book. 10:07 – Gathering information from library archives. The adversity that players had to deal with. 11:46 – Statistics of where people were when they watched the final game. Susan remembers a TV being rolled into her classroom. Over 90% of Canadians were watching. 13:55 – The large amount of pressure placed upon the players. The players were built up as the saviors of the country. They were being told that the games would be easy. 18:03 – Greg’s biggest surprise when researching. Seeing the real story of things Greg thought he generally knew. The story about the first time the Russian players came to Canada. People not understanding that there were great players outside of the NHL. 24:36 – What was happening during game one based on what Greg has read. The expectations for Canada were highly inflated. Paul Henderson scoring a goal but then telling his team they’re in trouble. The power of the mental approach of both teams. 29:30 – The Russian team having the pressure to win lifted from them. What the Russian coach said to calm his players after going behind early. Sometimes, people are really quick at judging and giving up. Losing track of the big picture. Mentally strong athletes do better in the long run. 35:06 – Greg gives an overview of what happened from game two to the end of the series. Phil Esposito’s disappointment in the Canadian fans booing the team after losing game four. Canada won the final three games and the series. Never underestimate your opponent. If you keep the proper attitude, anything is possible. 39:35 – Getting a hold of the book. Amazon (Canada): https://www.amazon.ca/Epic-Confrontation-Russian-Greatest-All-Time/dp/1643507915 Amazon (US): https://www.amazon.com/Epic-Confrontation-Russian-Greatest-All-Time/dp/1643507915 Indigo (Canada): https://www.chapters.indigo.ca/en-ca/books/epic-confrontation-canada-vs-russian/9781643507910-item.html Barnes & Noble (US): https://www.barnesandnoble.com/w/epic-confrontation-greg-franke/1130302141 41:14 – Life lessons than can be taken from the book. Make the commitment to put in the work. 43:25 – Getting in touch with Greg. Twitter: https://twitter.com/gwfranke  

0:20 – Susan introduces Mike Co-Founder of HeadStart Pro 1:42 – Mike shares his background Competed on the provincial & national circuit in freestyle skiing Suffered plenty of injuries Moved on to freestyle ski coaching on the provincial & national development level 4:38 – Dec 2013, he shares how his life changed Mike crashed while skiing, broke his neck & paralyzed himself instantly When he woke up from surgery, he was able to slightly move his arms, positive changes His recovery is incredibly unique He ran a charity race and ran between 12-13km…amazing!! 10:43- Mike takes us back to his recovery, how he handled everything emotionally & mentally Experienced neurological recovery for first 2 – 3 years Walked out of the hospital after 3 months – very tough time physically & emotionally 13:00 – Mike explains how HeadStart Pro came about The tools he used translates to athletes Focus on preventing injuries Gratitude with purpose Gratitude helps us overcome adversity Resilience is a trait that we all have, we just develop it based on our experiences 24:41 – HeadStart Pro Help coaches & athletes improve the way they perform To help prevent injuries 25:53 – Mike discusses Flow States Neuro chemicals that are released in flow state improve learning, pattern linking & lateral thinking Lose sense of self, almost dreamlike state You won’t be able to access a flow state if you’re not present in the moment Most injuries occur when we’re in a rush, frustrated or fatigued Mike’s 3 Key Takeaways: Gratitude Hard work Peak Performance mindset   How to contact Mike: Website: www.headstartpro.com Social media: @mikeshawski

0:20 – Susan introduces Rob Frid Former Professional Hockey Player 1994 – 2005 Now involved with Athletes for CARE Executive Director of Medicinal My Way; a patient advocacy group 2:09 – Rob shares his background started in sports at young age, hockey å baseball Drafted by the London Knights Suffered multiple concussions – there wasn’t the science & research we have now Diagnosed with Dystonia a neuro muscular disease in 2013 5:15 – Rob talks about Athletes for CARE Group of athletes from all different sports & walks of life Looking at healthier alternatives to treat chronic pain & effects of concussions 5:55 – Rob shares his thoughts about fighting in hockey – especially youth hockey protect our children effects of concussions if not managed properly talks about medical cannabis and how it’s helped him 9:12 – Rob discusses resources for athletes, parents & coaches stopconcussions.com Rowan’s Law Eric Lindros – See The Line Concussion Symposium 12:18 – Long term effects of concussions New disease called Chronic Traumatic Encephalopathy (CTE) – a degenerative brain disease 12:53 – Rob shares how we can get involved Get educated Put pressure on our government 19:50 – Rob also diagnosed with PTSD in 2013 23:52 – Rob shares his advice Be in tune with your child & know the symptoms Get educated Get help from a specialist explore alternative health measures 28:25 – Rob will be speaking at McMaster University on June 12th in Hamilton Ont 29:56 – Rob shares why he’s passionate about younger athletes 32:14 – How to contact Rob email: rob@medicinalmyway.ca Facebook: Rob Frid Instagram: rob.frid Twitter: Fridder434 www.medicinalmyway.ca www.athletesforcare.org Lift Toronto Conference – June 7th is not open to the public

  0:20 – Susan introduces John Member of the Professional Bowlers Association PBA Regional Title & 3, 2nd place finishes Member of Brunswick & Vise staff Owner of John Neral Coaching 1:45 – John shares a bit about his background started bowling at the age of 5 Spent 25 years in education Opened his coaching practice in 2018 3:24 – John has competed on the PBA Regional Tour for 19 years allows John to compete on weekends and work during the week. 4:40 – John shares stories of the last 2 events he competed in First stop, John set an intention to honour his technical and mental programs Even though John didn’t make it to the finals he learned his game was good enough to compete, learned that for 13 of the 16 games he read his ball motion really well and he had a whole lot of fun Next stop, Trenton, New Jersey Founder of iPEC, Bruce D Schneider went to watch John bowl At dinner that evening, Bruce provided amazing feedback to John 12:43 – John shares how he prepared for the next day of competition Intentional mental rehearsal Not focused on outcomes, focused solely on process Competing with the framework of “what am I going to learn today?” 14:50 – John shares lessons he learned from his 3, 2nd place finishes on the Regional Tour When he focused on winning, he locked up When he won the Regional Title, he went into that game trusting his game and saying “throw it like you know it”. He was focused on the process and not on winning 20:51 – John talks about letting go of the past and not worrying about the future Be fully present in the moment 22:50 – John tells us how he prepares for competition 25:37 – John shares 3 key points Adopt a learning mindset Be fully present in the moment & to trust the process Have FUN! Connect with John: Website: www.johnneral.com Email: john@johnneral.com Facebook & LinkedIn: John Neral Coaching

0:20 – Susan introduces Whitney Played hockey for the University of Saskatchewan Played for Team Alberta at the Senior Women’s Esso Nationals Currently is the BC Hockey Coordinator & Coordinator for North Vancouver Hockey Operations Founder of Fire & Ice Hockey Development 1:44 – Whitney shares a bit of her journey Hit a wall & left hockey Degree in acting Went into stunt training Got back into hockey in a coaching role Continuing to learn & grow 7:03 – Whitney describes the lessons she’s learned through hockey Resiliency of the human body Confidence Attention to details, how to correct 10:01 – She shares her thoughts on early specialization in sports With changes to gym programs, children are not as apt to have “physical literacy” Whitney feels that specialization should wait until the young athlete is at least 12 years old Risk of injury 14:52 – Listen as Whitney recounts the characteristics she feels support success The characteristics change as the intention of the athlete changes Willingness to take feedback & develop open communication with your coach You don’t have to cut someone else down for you to be successful The impact of social media Playing to win as opposed to playing afraid to lose 21:07 – Whitney describes some challenges athletes may face Physically – being patient, bodies develop at different rates Mental & social identity they have around their role and the effect that social media has Self Talk 26:06 – Whitney’s key takeaways! Set yourself up for success Stay engaged in sports Self talk Contact or follow Whitney at: https://fireandicehockey.com/ Facebook: Fire and Ice Hockey Instagram: @fireandicehockey Twitter: @fireandicehockey

0:20 – Susan introduces Dwayne Hay Former NHL player from 1997 – 2011 Spends his time now in hockey development, working with younger athletes 1:43 – Dwayne shares his journey to the NHL Takes an army to get you there Playing in the NHL was his goal from a young age 3:58 – Dwayne talks about his experiences from draft year onward Rated in the first round of North American draft picks and went 43rd overall with The Washington Capitals 8:10 – The topic of Mindset Look to the people that you would like to model yourself after and learn from them Be a student of the game Find balance, look for things away from your sport that you enjoy Figure out what type of player you are and what type of person you want to be. Be the best version of yourself as a person and an athlete 14:21 – Dwayne discusses his pre-game rituals and routines New skate laces every game Change the colour of tape on his stick if things weren’t working for him 19:09 – Susan talks about the importance of knowing what influences different aspects of your behaviour 20:43 – Dwayne shares the greatest lessons he learned through sports Resiliency – he learned things don’t always go as you hoped, in sport & in life What’s the lesson that can be learned from it? “It’s not what happens to us, it’s how we react to it” Being a team player 25:48 – Dwayne’s 3 key takeaways: Self Happiness – “Who” are you? Choose something that you love Find balance in your life 29:52 – How to contact Dwayne Facebook & Instagram – Dwayne Hay Spartan Hockey Development (Calgary)

  0:20 – Susan introduces Alan USAT Level 1 Triathlon Coach USATF – Level 1 Track & Field Coach NASM Certified Personal Trainer NASM Fitness Nutrition Specialist NASM Corrective Exercise Specialist Completed over 100 Triathlons & Road Races Founder & Owner of TriFit Evolution 2:09 – Alan shares his background high school and collegiate athlete ventures into triathlon after a career in sales, he began working as a personal trainer & coach 10:00 – Alan talks about what it is that keeps him going & wanting to always improve on his skills even when he may not be very good at something initially. felt that he always had to work hard to get good at something and felt that even though others may have more natural talent, he could out work or at least work as hard as someone else “Desire & work ethic can outshine or outweigh natural abilities” This is true for life as well 13:14 – Alan provides his insights on “enjoying the process” most successful athletes he’s coached enjoy the training and the process set the process goals and the outcomes take care of themselves 19:11 – Alan talks about his accident and the process of overcoming his injuries 70% of runners get injured every year. 2 weeks before Ironman Maryland, while training on his bike Alan was hit head on by another cyclist. The accident left him with broken ribs, compression fractures down his spine, meniscus damage to knee among other things. 26:38 – Alan shares his 3 key thoughts: Trust & enjoy & be patient with the process Always look at failure as a tool for success Find balance in your life and in sport 29:58 – How to connect with Alan website: www.trifitevolution.com Instagram: trifitevolution-agulledge Facebook – Trifit Evolution

  0:20 – Susan Introduces Tyler – Strength & Condition Coach for 7 years at Revolution Conditioning, London ON – Played hockey in the OHL, ECHL, AHL and in Europe 2:50 – Tyler shares a bit about his background – Played softball & hockey growing up – He didn’t enjoy training & working out as an athlete – He didn’t have a plan with regards to strength training 7:51 – Discusses having a plan, not just in sports, in all areas of life – they build their athletes from the inside out – see the results 9:41 – Tyler discusses his thought on goal setting – Consistency is important – Mentally it can be tough to be an athlete – the elite athlete is on their game when no one is watching, not just when people can see what they’re doing 13:12 – Value of having a professional – Trying to do things themselves or what’s cool may hold an athlete back 15:25 – Tyler shares the other ways they support athletes – He’s available to the athletes to share his experiences and thoughts – Cheerleads and inspires the athletes 17:45 – Confidence – Allow everyone to be themselves 19:16 – Tyler discusses common misconceptions about strength & conditioning – The idea of training sport specific – They train all of the athletes from the inside out – There may be a few sport specific exercises 20:43 – He shares the 4 phases of their programs – Movement phase, Functional phase, Strength phase and Power phase 22:43 – Training the right way – We don’t realize the long term effects – Great content available for free online 26:49 – Tyler shares his 3 key points – Training the right way – Be serious about your training if you’re serious about excelling in your sport – Have fun! Contact Tyler at: Email: Tyler@revolutionconditioning.com Website: www.revolutionconditioning.com Instagram: @revolutionconditioning Facebook: https://www.facebook.com/RevolutionConditioning/

0:33 – Susan introduces Thane Former Professional Golfer Podcast Co-host of “The Up & Comers Show” Author of “From Here To There: A Quarter Life Perspective On The Path To Mastery 1:24 – Thane shares his background Realized in high school that golf needed to be his focus Moved to California & competed for 4 years at the Masters University Turned Professional right after graduation 2:52 – Developed a systemic back injury Learned through failure Discovered treating the symptom and not the root cause doesn’t work long term 4:33 – He discusses how he managed his injury emotionally & mentally Thane shares a great lesson he learned, that he didn’t focus enough on rest & recovery “You learn the most through failure” 6:13 – Advice – trust the process Surround yourself with a great team 9:10 – Thane shares the key players on his team, that supported him behind the scenes 12:13 – Thane discusses mindset and how it influences performance Take responsibility for your own thoughts and actions Self – awareness, use reflection, journal Meditation 17:27 – Thane discusses moving from Universal Principles to Individual Principles “The best players own who they are” 22:21 – Thane shares a bit about his new book “From Here To There: A Quarter Life Perspective On The Path To Mastery”. 25:02 – Thane’s 3 Key takeaways for the listeners Commitment is necessary Learning is the journey Failure is likely, it’s an opportunity to grow Reach out to Thane at: thanemarcus.com Book, blogs available there @thanemarcus on Instagram and other social media

0:32 – Susan introduces Coach Deon Bachelor of Health Science with an Honours Specialization in Health Sciences Certified Strength & Conditioning Specialist with NSCA EXOS Performance Specialist Vast background training athletes of all levels, including college, University & Professional athletes 2:22 – Deon explains the sport of Jiu Jitsu Not a lot of sparring, predominantly grappling based 5:44 – What Deon focuses on in working with younger athletes Their movement quality – establishing a strong foundation 7:20 – movement patterns, are they compensating because you don’t want to strengthen aa weak pattern 8:01 – University/Elite athletes Sometimes they want to do too much, you can get diminished return Recovery is key Have a plan  9:47 – Deon shares his key elements of programs Depends on athlete & their goals 2 overarching principles 1) Improve movement quality 2) Reduce risk of injury  14:11 – How Deon handles game day stress Gets out of his head, keep it fun For clients, trust your training He learns what works for each one of his clients as they are all very different, what Works for one doesn’t necessarily work for another 18:25 – Deon shares his thoughts on goal setting They give you direction You also need the discipline & accountability to meet your goals 21:17 – short & long term goals 23:27 – Deon’s 3 Key thoughts; not just for athletes but for everyone. Consider: Who you listen to What you read Who you spend your time with Quote – “Better people make better athletes” Follow Deon @coachdeon89 on Instagram Contact: deon@hybridfitness.ca      

  0:20 Susan introduces Dave Wainwright and welcomes him to the podcast Has completed 6 Ironman races & 50 marathons Certifications from: National Coaching Certificate Program (NCCP) & Confit Pro. As a teacher, he coached numerous teams 2:02 – Dave talks about his athletic journey & how he got involved in Triathlons Rugby player and sustained an injury Started taking part in endurance sports 3:06 – He shares the lessons he’s learned Can’t turn lead into gold Only way to improve is by consistent training & realizing our abilities & skills 4:29 – Phenotype Look at what your genetic strengths are 6:45 – Dave talks about strengths across 3 sports in Triathlon We like to work on our strengths “We don’t always want to do the things that we don’t like and usually that’s sort of an indicator of what you should be working on.” 9:36 – Dave discusses challenges around training & race day Finding time for training – using to correct intensity is critical 13:02 – Susan & Dave discuss the individuality of athletes Power meters No cookie cutter approach for athletes 14:33 – Dave runs through a peak training week Yoga & strength are a component of his training He loves training 18:31 – Dave talks about the mental aspect of his sport need to have mental dedication & determination without the desire, you won’t have the mental strength required mental negotiation 20:19 – “Because I can” – Hear the incredible story behind Dave’s mantra   3 Key Takeaways Accurately measure the amount of stress you’re putting on your body Find the areas you need to work on Recovery – is very important Website: wattisup.ca Email: davewainwright@wattisup.ca

  0:20 – Susan introduces Dr. Keith Kaufman • He’s a Licensed Clinical Psychologist • Member of The American Psychological Association & The Association For Applied Sport Psychology • Co-Author of Mindful Sport Performance Enhancement 2:50 – Dr. Kaufman explains how mindfulness is a way of being • the skills can be used throughout your life • mindfulness – paying attention on purpose, in the present moment and non-judgementally 6:55 – Dr. Kaufman talks about the difference between sports psychology • Sports psychology deals with cognitive, behavioural techniques • have choice in how to respond 7:59 – Dr. Kaufmann discusses the importance of what works individually • The Mindful Sports Performance Enhancement program is fully customizable 9:40 – Explanation of mindfulness & movement • Incorporate yoga • Individualize the program 11:12 – Dr Kaufman explains how to create time for mindfulness training • Benefit with even a couple of minutes a day • Informal mindfulness • Consistency is key • Fit it in to whatever you are doing 18:21 – Emphasis why it’s worthwhile to try mindfulness 19:18 – Dr. Kaufman discusses the flow state • Fun, pleasurable, mind & body are in harmony 23:03 – 3 Key takeaways • Focus on process and letting the process flow to the outcome • Mindful Sport Performance Enhancement is available for athletes & coaches • The techniques and way of being can help in day to day life Book: Mindful Sport Performance Enhancement by: Dr. Keith Kaufman, Dr. Carol Glass & Dr. Timothy Pineau – Available on Amazon Website: mindfulsportperformance.org Email: Through the website or directly to Dr. Kaufman at keithk32@gmail.com

Taking Care of Your Body with Emma Jack 0:20 – Susan introduces Emma Jack, BSc(HKin), MSc(PT), MCISc(Manip. Therapy), FCAMPT, Sport Dip. She’s the Sports Physiotherapist for Hockey Canada and runs her own practice 2:22 – Emma shares a bit of her story Was a dancer, spent a lot of time in physio herself Knew she wanted to be a Physiotherapist at a young age 8:48 – Emma explains her role as a Sports Physiotherapist First response during games if anything happens Part of a greater health care team Assessing & treating injuries Preventative work, liaise with coaches 11:36 – In Canada, Sport Physio Canada website has a listing of Sport Physio’s Importance for athletes to work with Sports Physiotherapis 12:44 – Emma shares her thoughts on the importance of ‘cool down’ for athletes Dynamic warmup is important before an activity “Cool down is key”, it aids in recovery, static stretches and foam roller 15:39 – Emma talks about hurt vs harm When something becomes painful with more activity, may be time for rest Importance of recovery time If you’re having to change the way you’re doing something because of pain, you should have that addressed. Address things before they become a bigger problem 20:28 – Concussions “If in doubt, sit them out” Signs – headache, dizziness, nausea, sensitivity to light 24:07 – Emma’s key points Ask for help so that you can be at your best Respect your basic needs; sleep, recovery, hydration, nutrition Diversify in sport; have a second sport, even for fun Diversification in identity – you are more than an athlete Contact Emma: Instagram: @pressplayphysio FaceBook: Press Play Physio Twitter: @pressplayphysio Email: pressplayphysio@gmail.com

  0:20 Introduction – Susan shaking things up 1:20 –  Can you translate what you’re able to do in practice to game or race day? 1:46 – Susan indicates this is one of the common challenges I hear all the time from athletes. 2:22 – What’s preventing you from performing to your full potential when it really matters? 2:56 – Consistency Susan discusses this critical component Amateur vs Pro –  Which mindset do you have? 5:09 – Many factors in ability to transfer what works in practice to game day. Focus on fear today What is a performance? 6:52 – Equation – Performance = potential minus distractions/interference – Susan defines performance, potential & distractions 7:45 – Susan describes a Composed Athlete vs. the Fearful Athlete 8:27 – Fears that athletes may experience: –  Fear of Failure – ask what’s the worst thing that can happen here? –  11:03 – Fear of success – 11:56 – Susan discusses other fears including fear of letting others down, fear of embarrassment, or worrying about what others think of us 11:08 – What do these fears do to our performance ability? 15:02 Fear doesn’t happen in the present –  It’s just our thoughts about what may happen at some point 16:05 – Strategies – Be in the present moment: use mantra’s, set alarms or coaches reminders, trust your training – Awareness of what’s causing your fear – Change the way we look at things – train of thought – Practice meditation If you’d like a free journal, have any questions or would like me to set aside some time for you, please email me at info@athletegamechanger.com with “Podcast” in the subject line or call me at 519-852-8660. Please Leave a comment below with the #1 thing that resonated with you, I’d love to hear from you!

In this episode, Susan talks with Dana Cavalea . Dana spent 12 years with the New York Yankees, many of those as the Director of Strength & Conditioning, winning the World Series in 2009. He was also the recipient that year of the MLB Nolan Ryan Award which is voted on by their peers & is awarded to MLB’s top strength coach. Dana is currently a high performance speaker and the author of “Habits Of A Champion” which will be available October 2018. 0:20 – Susan introduces Dana & welcomes him to the show 1:35 – Dana’s background He was an aspiring baseball player with the goal of playing for the Yankees Realization that wasn’t going to happen Attended the University of South Florida Opportunity to work in the weight room for the Yankees during spring training which eventually led to him being hired as the assistant strength coach for them at the age of 23 7:20 – Dana discusses player evaluation & assessments Data collection, assessing & addressing risks that may lead to injury 8:50 – Listen as Dana explains the importance of individualization for every player 9:14 – “Individualization is much more important than generalization.” 10:27 – Hear Dana’s thoughts regarding young athletes & strength training For younger athletes, play lots of sports to develop movement skills Introduction to strength training can start around age 14 or 15, although later is fine as well 13:10 – Dana Talks about stretching & flexibility 14:25 – “Flexibility really only becomes an issue when it becomes a limiting factor.” For young athletes their bodies will change so you may be trying to correct something that may end up correcting itself. 17:03 – Routines & Habits Is your morning routine the most effective for you? Dana talks about the importance of creating routines that work for you 21:10 – Dana discusses some of the key attributes of high level athletes 22:40 – “Consistency over time is what is going to yield results.” 23:45 – 3 Things to Practice: Stay positive; re-framing Customized routines Know that results will take place over time How to contact Dana: Twitter: DanaCavalea Website: www.danacavalea.com Email: dana@danacavalea.com

In this episode, Susan interviews Jason Goldberg. He’s the author of “Prison Break”, a #1 Best Seller in Self-Leadership, an international speaker as well as an extremely well respected coach. Jason is known as the king of self-leadership and he has a love of funky socks! Listen as Jason shares his journey about how he transformed his life through the ongoing practice of self-leadership. Hear him define the difference between a prisoner and a self-leader and how we can make adjustments in our own lives to shift our thinking to help us achieve our goals. Podcast Show Notes: 0:20 – Susan introduces Jason & welcomes him to the show. Started a successful career in IT He pivoted in 2009 when he realized he was missing a sense of personal responsibility 5:51 – High performance requires a day by day commitment 6:35 – Jason shares his distinctions between a prisoner vs a self-leader 8:12 – Prisoner: Not genetic, it’s not something we’re born with Being a prisoner of circumstances and reacting to situations The belief that the events in your life are what cause your feelings How you feel is contingent upon what’s going on outside of us 9:27 – Self-Leader Takes a step back and responds to a situation, rather than reacting Asks themselves what role they can play in shifting their perspective to help move them forward Realization that it’s not the event that causes our feelings but it’s what we think about the event that causes our feelings 12:22 – Jason shares two of his mantras for life So what? Now what? 13:10 – Hear Jason’s thoughts on Motivation He explains why he is less effective when needing something outside of him to motivate him Jason suggests we find the characteristic we embody when we are playing our best This will be different for everyone: for some it may be stoic, or playful, or focused, or joyful How can you bring that state of being to your tasks rather than hoping that the task provides that for you 17:23 – “Not Every Shot Is The Game Winning Shot” Jason notes that when he attaches a level of permanence or pervasiveness to a task it typically doesn’t motivate him to do the task well 21:38 – Comparing ourselves to the successes of others From the prisoner perspective, it’s a zero sum game. If someone else is successful it means I can’t be successful The self-leader uses the successes of others as a roadmap and also as proof it can be done 3 Things to practice as a self-leader: Have a more casual relationship with your thoughts Be aware when your intuition is drunk Practice the shift from ego into service Jason’s very generous gift to the listeners is a free copy of his book “Prison Break”. Please visit http://getprisonbreak.com/gamechanger to receive your free copy. This is an incredible book and Susan highly recommends it. Connect with Jason at thejasongoldberg.com or playfulprosperity.com Topic Takeaways: We can choose in any situation whether we want to react as a prisoner or respond as a self-leader. Finding ways to motivate ourselves intrinsically can be very effective Being less attached to our outcomes allows us to perform closer to our potential

In this episode, Susan interviews Kari Schneider, a Certified Strength & Conditioning Specialist; Certified Exercise Physiologist; Certified Athletic Therapist and Owner & Founder of Empower Conditioning in London Ontario. Today Kari shares her advice for athletes about the importance of strength training that is personalized as well as the importance of the mental, psychological and emotional aspects of the game. Podcast Show Notes: 0:20 – Susan introduces Kari to the show 2:03 – Kari’s background Finished undergraduate degree & masters degree at University of Manitoba; loved being an athlete & working with athletes Vision was to be a strength coach 2:54 – Kari’s experience Strength & Conditioning Manager at National Sports Institute in Manitoba Opened Empower Conditioning in 2006 in Winnipeg Relocated gym to London, Ontario 11:50 Kari’s advice for athletes Have a strength training plan that is planned & periodized Don’t rely on just any workout Know what your weaknesses are – Training specific to your own body 14:00 Kari’s thoughts for coaches coaching club up to national level It is worth the investment to hire a really good strength coach 18:14 Other influences on performance Impact of mental, emotional & psychological factors 20:24 “Every level has a new devil” Takes growth mentally and psychologically Be the person to match that level of success 20:40 Kari’s thoughts on identity as an athlete 24:10 Connect with Kari Website: empowerconditioning.com Facebook: Empower Conditioning Facebook personal: Kari Schneider Facebook personal: Truth Bomb Tuesday Topic Takeaways Importance of a personalized training plan It’s worth the investment if you want to get to the next level Life skills learned through sports

  In this episode, Susan interviews Maria Mountain, a strength and conditioning coach for 19 years. Maria has a Master’s of Science in Kinesiology. She is a certified exercise physiologist and the founder of Revolution Conditioning. Hear Maria tell her story from her 1994 start in gym training to opening up RevCon. Listen as she imparts how a solid foundation is important in every athlete, and why becoming a pro should not be forced into children. Podcast Show Notes: 00:08 – Susan welcomes Maria to the show 01:23 – Starting Maria’s day at 4:30 am Her focus and tasks for each day varies For days dedicated in focusing in her online business, Maria would stay at home She does content creation and social media ads Gym days will be spent in action 02:39 – Maria started as a gym trainer in 1994 A trainer’s job back then was to show and teach people how to use the gym equipments Maria also worked in rehab as a kinesiologist 03:58 – The crossroad: going back to school for a master’s degree or become a trainer The gym unfortunately was after memberships Maria then pursued to study 04:58 – Working with athletes as a physiologist 05:46 – Maria’s business and her work as a sport performance director 06:44 – Revolution Conditioning’s inside-out approach in developing athletes Looking at where each athlete currently is How Maria’s strength coach experience helped her clients 08:47 – The importance of building the foundation Focus on what you need the most 10:28 – The key components of Maria’s programs Mobility and stability Strength, speed, and stamina 12:35 – Maria works with athletes mostly starting at 14 years old Now they will help teens 12-13 to give them good foundation 13:15 – What makes Maria torn in training kids like pros 14:37 – Why they don’t force kids to be athletes “They should want it for themselves” 15:06 – The misconceptions in strength and conditioning Lifting weights Crossfits 17:38 – The benefits of a sport-specific and quality-specific program Starting where the athlete is Reducing the risks of injury 20:41 – Maria’s piece of advice: It takes time! Enjoy the process 22:12 – Connect with Maria on Revolution Conditioning and on Goalie Training Pro Topic Takeaways: A solid foundation is paramount in sports. Athletes should love what they’re doing and not be forced into sports. Becoming a pro takes time so enjoy the process of getting there. Mentioned Resources: Revolution Conditioning and Goalie Training Pro – Maria’s websites

  In this episode, Susan interviews Lisa Cianfrini, a registered dietician, CEO & founder of NutriProCan (Nutrition Professionals of Canada), and manager at Nutrigenomix Inc. She works with several elite athletes and is a course lecturer in nutrition and dietetics in Brescia University College. Today, Lisa shares about the basics in sports nutrition in practice and in games, noting how hydration and nutrition is important in all our day-to-day activities and sports. Podcast Show Notes: 00:20 – Susan introduces Lisa to the show 01:30 – Lisa’s background The plan to go to medical school Switching the focus to nutrition 02:32 – What Nutrigenomix does Assesses genetic markers of persons and tailor recommendation for nutrition 03:57 – The key of sports nutrition There is no magic bullet Sports nutrition needs are not static Practice makes perfect 06:05 – Lisa’s thought on supplements Work on basic nutrition before supplementing Be careful on caffeine “The simpler the better” Water is the BEST pre-workout you can get 08:54 – Lisa breaks down the key basics you need to know Look at your nutrition at the non-training times Take in complex starch or carbs, proteins, fatty acids, and hydration For games, prehydration is important 12:32 – Assessing whether you hydrated properly or not Use a weighing scale before and after your activity 14:05 – Post-training nutrition intake 15:20 – Lisa’s take on coconut water — why she’s not a fan of it 17:06 – Lisa debunks myths on sports nutrition Keto diet Energy drinks 19:49 – Creatinine is one of the most effective supplements 21:06 – Warning on green tea 22:12 – Lisa’s reminder to coaches and athletes — take your nutrition seriously! 23:18 – Connect with Lisa on NutriProCan and on her email Get Susan’s Free Guide, The Athlete’s Mindset Shift Easy as 1,2,3 Topic Takeaways: Focus on your basic nutrition, supplements can come later. Nutrition varies per person, that’s why you need know yourself. Take your nutrition and hydration seriously. Mentioned Resources: Nutrigenomix Inc – Company where Lisa works as a manager NutriProCan – Lisa’s website

Welcome to The Athletes’ Game Changer Podcast, where we share performance enhancing strategies from experts in various fields to support your athletic goals. If maximizing results is important to you, this is the place to be! Podcast Show Notes: 00:03 – Welcome to The Athletes’ Game Changer Podcast! 00:25 – Susan Kovacs will host this podcast 00:40 – The importance of having a podcast like this for athlete support 01:10 – Performing to your potential “Everything we do in life is a performance.” 01:51 – Expert interviews will be from 20-25 minutes 02:06 – This podcast’s goal: to help you make a success blueprint for yourself 03:03 – A crucial factor in success: Learning from the people before you 03:31 – About our host, Susan A high-performance coach Diagnosed with MS (Multiple Sclerosis) at 25 years old How joining a triathlon changed her mindset and her path 06:26 – For questions, comments, and topic requests, please email us at info@athletesgamechanger.com or send us a message through our website 07:00 – Get Susan’s Free Guide, The Athlete’s Mindset Shift Easy as 1,2,3 Topic Takeaways: Athletes need support from experts to help them perform at their best. Learn from people who are ahead of you. Mentioned Resources: Susan’s Free Guide, The Athletes’ Mindset Shift Easy as 1,2,3