Coach Sam reads his blog post 'Mens Mental Health & What Everyone Is Getting Wrong. In this episode he explains how men have been battered by society & told a false narrative of what it means to be a man. He also shares his own personal experiences & writings from a time when he was depressed, anxious and lost in life. And follows it up with his 3 pillar formula to helping men regain their lives and be the best men they can be.

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Coach Sam goes shares this 1 life lesson he learned when he was 16 years old to make a positive result happen in so many different situations!

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Coach Sam goes over some tactics you can use to still reach your goals even if you have a crazy busy schedule!

Key points:

• Why time management is so important

• How being prepared ahead of time makes a world of difference in achieving goals

• The difference between being productive & being busy

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Coach Sam breaks down why as men we need to start being more selfish. And how is is trying to become more selfish in order to gain more success while simultaneously staying healthy & happy. We have to stop spreading ourselves too thin!

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Coach Sam breaks down how he tries to stay motivated when trying to achieve goals and how only focusing on getting the end result may be holding you back from feeling satisfied!

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Coach Sam breaks down how you can build more muscle! The 3 things you need to focus on to build muscle and why you need to maintain this one mindset on your muscle building journey.

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Key Points:

1) Why you should want to build muscle.

2) How to exercise to build muscle.

3) Basic nutrition guidelines for muscle building.

4) Why you need to prioritize your down time.

5) The mindset you need to have when trying to build muscle.

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Coach Tom shares his experience through his 30's. Becoming a new father of 2 kids and a step child. Married for the first time. The responsibilities & struggles that come along with it and what he would tell his younger self.

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Key Points:

1) Just Married and what comes along with that.

2) New to fatherhood and how that changes your life.

3) Adult responsibilities such as home ownership & career building.

4) Some advice for men in their 30's that Tom wish he would have used.

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Coach Sam shares one of his writings on the concepts of good, bad, morality & death. Written in his early-mid twenties when he was battling with understanding if what he was doing was right or wrong and how he wanted to live his life.

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Coach Sam explains what separates the successful from the unsuccessful. What do people who achieve their goals do more than people who don't? Find out now!

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Coach Sam breaks down everything you need to know about how aerobic exercise (cardio) actually helps us fight off depressive episodes and how weight lifting can also help us fight off the blues in life!

A few topics covered are:

1) Men and the depression they experience.

2) The brain chemistry correlated with cardio exercise and depression.

3) How weight training also aids in fighting off depressive states.

5) The best form of cardio.

6) How to start cardio and a schedule.

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