Heavy Or Not - The O.G. Swim Guide

Heavy Or Not – The O.G. Swim Guide, Episode #31 https://HON.LAP.red “You can prepare for the work, but you can’t always predict the weather.” In this episode of Heavy Or Not, we explore the real-world parallels between weathering literal storms and facing the emotional and professional trials coaches endure over time. Coaches Jim Lutz and Barry Healy share hard-won lessons from the deck and beyond. Featured Voices: Jim Lutz: Coach, author, and Arizona sunshine philosopher Barry Healy: Veteran Canadian coach and lifelong mentor Special reference: Dr. John Hogg, sport psychologist and author Legacy lens: Insights from Cecil Colwin, author and coach Highlights from Episode #31: 1. Navigating Life’s Storms Jim Lutz opens with a sunlit reflection—literally. While others face dark skies and sleet, he frames life’s changing circumstances through the lens of perspective. “The storm is the same for everyone,” he says, “but the way you show up in it… that’s what coaching is.” 2. The Role of Mentorship Barry Healy dives into how mentorship shaped his decades in the pool and the classroom. His admiration for Dr. John Hogg—especially Hogg’s calm and clarity under pressure—anchors a wider conversation on coach development. 3. Team Culture Is Built, Not Inherited Both coaches emphasize culture as an intentional, daily act. Whether it's a handshake after practice or informal “fireplace sessions” like those hosted by Cecil Colwin, the rituals matter more than the rules. 4. Mental Health, Balance, and Coaching Today Today’s coaches are stretched thin. The emotional weight of leading young athletes, managing expectations, and staying grounded is greater than ever. This episode doesn’t shy away from that truth—but it offers hopeful, practical encouragement. 5. The Next Generation Deserves Our Best Jim and Barry both express a shared purpose: helping the next wave of coaches find clarity sooner. “You don’t have to suffer to be good,” says Barry. “You need guidance, not just grind.” Mentioned in This Episode Check out the companion book and course: Mental Skills for Young Athletes by Dr. John Hogg https://Read.SwimISCA.org/why/mental-skills-for-young-athletes/ Watch or Listen Now Final Word Whether you’re coaching a national team or leading a youth rec league, this conversation will speak to the heart of why you do what you do. It’s about mentorship. It’s about resilience. And it’s about the big picture—beyond medals and swim times. Subscribe at https://HON.LAP.red and be part of the growing Heavy Or Not coaching and sports-minded community. Further Resources: More episodes: https://WAFSU.org ISCA Membership: https://Read.SwimISCA.org Send your mascot pics: https://YOUCANswim.wetransfer.com

In this episode of the podcast, Heavy Or Not, we kick off with friend and O.G., Wayne Goldsmith. His rant delves into the unsettling mark of young champions at the age of 8 and 9. His podcast is called, Sports Thoughts.  Then we pivot to talk about two successful college sports programs that have been abruptly cut. Oh no! Cal Polly Swimming, Men & Women's Teams, plus Grand Canyon University Men's Volleyball suffered unexpected and unexplainable cuts. Heavy topics. Abrupt losses. Heartbreaks.    Links: https://waynegoldsmith.substack.com/ https://Substack.com/@rauterkus https://HON.LAP.red https://Go.LAP.red   Notes: The opening segment supplied by Wayne is a fine example of a "Heavy Or Not Jump Cut Rant." Rather than doing typical podcast interviews, this first-person rant is desired and welcome. You too can send in your messages to be included as well. Upload to https://UCANSwim.WeTransfer.com.  Share a story. Sound off on a topic. Cut to the chase and use your phone to make a recording. Of course, a video is fine too, but the audio needs to be present. A couple of photos work well too.    

Full team and coaches role play activities in 10 scenes that progress in a full-blown story. Heavy Or Not – The O.G. Swim Guide | Episode 29 A peek inside Dr. John Hogg’s Mental Skills for Young Athletes - course and ebooks Take the time and boost performance, focus, and confidence in your athletes. This episode of Heavy Or Not dives into the often overlooked but game-changing world of mental skills training. We explore the groundbreaking work of Dr. John M. Hogg and the “Script and Screenplay” eBook, where athletes develop self-awareness, goal-setting, and emotional control — all through imaginative role-playing and practical exercises. It's more than theory — it's a coachable, learnable system that integrates seamlessly into physical training that teams can deploy. In this episode, you'll discover: Why mental skills are the missing piece in many training programs How to use structured role-play to teach self-awareness and motivation Practical tools for goal setting, relaxation, and energizing techniques Ways to help young athletes turn mindset into their competitive advantage Explore the Mental Skills full LMS course: https://Read.SwimISCA.org/why/mental-skills-for-young-athletes/ Whether you coach swimmers, water polo teams, or any competitive youth athletes, this approach gives you tools to support the whole athlete—body and mind. Buy the Script & Screenplay book. https://sowl.co/p/jwaLm

Why proactive insurance planning and team culture matter more than ever Announcing Monthly CYA Calls to stay protected and informed – sign up at LAP.red and subscribe to the Substack.com/@rauterkus. In Episode 28 of Heavy or Not: The OG Swim Guide, we tackle two core issues shaping the future of coaching: Where to find a great resource on how to build a winning swim team culture rooted in character and shared responsibility. Where to jump start conversations that at every coach and organization should know about insurance, liability, and proactive planning. This episode features practical takeaways drawn from the book The Coach’s Starter Guide by Swim Smart, now available: The Swim Coach's Starter Guide – Swim Smart   Whether you're a head coach, assistant, administrator, or parent volunteer, this conversation gives you a framework for strengthening your team—both in spirit and in structure. In This Episode, You’ll Learn: How team culture impacts performance – and why character development often outperforms just chasing results The role of clear expectations and communication between coaches, swimmers, and parents Why monthly insurance conversations matter, especially in today’s shifting legal and volunteer landscape Tips for preventing the “satisfaction of search” so your team doesn’t stagnate after early wins A compelling look at genetics, coaching, and what really drives long-term success “One person’s success is everyone’s joy. One person’s failure is everyone’s fault.” This mantra shifts teams away from blame and toward shared accountability. Stay Connected – Join the Monthly CYA Conference Calls If you're a coach or volunteer, protecting yourself and your team starts with staying informed. Join our free monthly CYA (Cover Your Assets) calls to talk insurance, risk, and strategy with peers and experts. 📍 Sign up now at LAP.red Listen or Watch the Full Episode: Catch the full episode on your favorite podcast platform or watch the video version on YouTube. Whether you're in the office, on deck, or in the car—this one’s worth a listen. 👉 Don’t forget to like, subscribe, and share with a colleague who needs to hear this. Subscribed

Achieving Optimal Rest: Deep Sleep Techniques for Busy Athletes and Students Enhance Recovery and Focus with Deep Sleep Techniques Secrets to Deep Sleep for Peak Performance! Delve into the essential role of deep sleep for athletes, students, and coaches, offering practical techniques to enhance rest and recovery. Discover the science and art of mindfulness to trigger the parasympathetic response for optimal relaxation. Learn focused breathing exercises to calm stress and mental chatter. Explore the use of imagery and language to reinforce relaxation and mental stillness. Understand the Muscle Relaxation 1-10 technique to connect mind and body for deeper rest. Gain insights into structuring a deep sleep session that fits into even the busiest schedules. Prioritize deep sleep as your ultimate competitive advantage for sports, studies, and overall well-being. We hope you're doing well and getting quality pillow time. Sleep is truly transformative! Respect it. This episode, #27, builds from the prior ones on mental health and goes to a universal topic that's often overlooked but absolutely essential—deep sleep. Whether you're a competitive athlete, a dedicated student, or a coach guiding others, this episode is packed with insights to help you optimize your rest and recovery. Let’s learn about Deep Sleep with an OG, Doctor John Heil: Importance of Deep Sleep: Discover why deep sleep isn't just a luxury but a fundamental human need, especially for those pushing their physical and mental limits. Mindfulness Meets Science: Learn how the art of mindfulness and scientific techniques can trigger the parasympathetic response, helping you achieve that much-needed rest. Breathing Techniques: Find out how specific breathing exercises can calm stress and mental chatter, setting the stage for a restful night. Imagery and Language: Explore how focused imagery and language can shift your mental state, helping you let go of stress and enhance relaxation. Muscle Relaxation Techniques: Get introduced to the Muscle Relaxation 1-10 method, a guided practice to relax your body and calm your nervous system. Fun Fact: Deep Sleep aids in muscle repair but also enhances your imagination and problem-solving skills. It's like a secret weapon for both your body and mind! As you listen, think about how prioritizing deep sleep could become your ultimate competitive advantage — not just in sports or studies, but in life. If you are ready to transform your sleep routine, tune in and incorporating these techniques into your daily life. Plus, check out Dr. John Heil's resources: https://ZenZoneDigital.net https://SwimSportPsychology.com/ https://FencingSportPsychology.com/ There are plenty of additional tools and tips at those websites. Sweet dreams! In other news: Plus, we are seeking photos of you and your mascot! https://UCANSwim.WeTransfer.com   Water Polo! The course is extensive and a treasure for those looking to expand their community aquatics programs with water polo. https://Read.SwimISCA.org/why/water-polo

Supporting Student Athletes: Mental Health Challenges and Solutions from Experts Delve into the mental health challenges faced by student-athletes, drawing insights from experts and real-life experiences. Discover practical strategies to support young athletes in navigating their complex environments. Explore the unique pressures student-athletes face, from academic stress to social media influences. Learn about the ACT framework for recognizing and addressing mental health concerns. Understand the impact of smartphones and social media on young athletes' mental well-being. Discover the seven C's model for building resilience and promoting positive mental health. Gain practical tips for fostering a purpose-based identity and encouraging healthy coping mechanisms.   New Call to Action Alert at the end. We’re thrilled to announce the release of our latest episode, diving deep into the world of mental health and student-athletes. This episode is packed with insights from experts like Dr. Kevin Wildenhouse and a psychiatrist from the Resolve Crisis Center, who share their wisdom on supporting young athletes through the ups and downs of sports and life. Learn: Spotting the Signs: Discover how to identify early behavioral changes in student-athletes that might indicate mental health struggles. The ACT Framework: Learn about the ACT model—Acknowledge, Collect, Take steps—to effectively support someone in need. Social Media's Impact: Understand the profound effects of social media on young athletes' mental health and how to mitigate them. Building Resilience: Explore the seven C’s model for resilience, focusing on competence, confidence, connection, and more. Practical Strategies: Get actionable tips like the circle of control exercise and the circle of appreciation to foster a supportive team environment. Did you know that the fear of other people's opinions (FOP) is a real thing? Social media acts as a Petri dish for this fear, affecting self-worth and mental health. But don't worry, we've got strategies to combat it! This episode provides valuable insights and practical tools to help you support the young athletes in your life. Remember, you don’t have to be a therapist to make a difference — just being there and knowing what to look for can be a game-changer. While you're here, share the show with a friend or coach who might find it helpful. Plus, we’d love to see your school or team mascot! Send us a photo and be part of our upcoming collection in "Mental Skills for Young Athletes." Thanks for being part of our community. Your support means the world to us! Link Be certain to listen to or watch the prior episode, #25, as it is the first part of the special event.           Upload photos to: https://UCANSwim.WeTransfer.com    

Jump cut #25 The topic of mental health among student-athletes comes into focus with insights and notes from a meeting hosted by UPMC Sports Medicine and the Pittsburgh Penguins Foundation. This is part one of two and it covered the first three presentations. Also see jump cut #26. Discover practical strategies and expert advice to support the well-being of young athletes. Understanding the importance of a student-athlete's "why" and its impact on motivation and connection. Recognizing mental health challenges like anxiety, depression, and eating disorders, and the importance of seeking help. Addressing the pressures of athletic identity and the risks of early sports specialization. Exploring the role of mindfulness in building resilience and reducing injury risk. Practical advice for parents, coaches, and athletes on fostering a supportive environment and proactive mental health strategies. Understanding Mental Health Challenges and Support for Student-Athletes Navigating Mental Health: Key Strategies for Student-Athletes and Coaches Building Resilience: Mental Health Insights for Student-Athletes The Role of Mental Health in Student-Athlete Performance and Well-being Addressing Anxiety and Depression in Student-Athletes: Expert Insights Cultivating Well-Being: Mental Health Strategies for Student-Athletes Breaking the Stigma: Mental Health Support for Student-Athletes From Anxiety to Resilience: Mental Health Tools for Student-Athletes Mental Health and Student-Athletes: Recognizing Red Flags and Providing Support Enhancing Student-Athlete Well-being: A Holistic Approach to Mental Health Whether you're a coach, parent, or athlete, there's something valuable here for everyone! Keys: Understanding the "Why": Discover how understanding a student-athlete's motivation can be a game-changer, as shared by former student-athlete Jay Dar. Mental Health Challenges: Learn about the critical mental health issues student-athletes face, including anxiety, depression, and eating disorders, with insights from Piper Carroll. The Power of Words: Explore how language can either support or hinder athletes' mental health, emphasizing authenticity and vulnerability. Injury and Identity: James Tu sheds light on the mental health impact of sports injuries and the concept of athlete identity. Mindfulness and Resilience: Uncover the benefits of mindfulness in reducing injury risk and fostering resilience, with practical tips to get started. Mindfulness was used, proudly, by Steelers and NFL star Troy Polamalu. He practiced meditation to enhance his focus and calm on the field. This episode is a treasure trove of strategies and insights that can help navigate the pressures of being a student-athlete. We hope it sparks meaningful conversations and actions in your community. Explore the course "Mental Skills for Young Athletes" at Read.swimisca.org. Plus, don't miss past episodes of "Heavy or Not." Stay connected and share your thoughts with us. We’d love to hear how these insights resonate with you!

In "Heavy or Not #24," we explore the evolving landscape of swimming and sports leadership. From Olympic changes to community challenges. - Discussion on the inclusion of 50-meter stroke events in the Olympic program and its implications. - Insights from Dr. G on the importance of developing an aerobic base for young swimmers. - Barry Healey's thoughts on sustainable pool management and community impact. - A recap of the first 24 episodes of "Heavy or Not" and the journey so far. - Upcoming focus on mental health for student-athletes and its significance beyond the pool. Join us as we continue to navigate the waters of sports, technology, and community leadership.   Our 24th episode of Heavy or Not! The Evolution of Olympic Swimming: Discover the exciting changes coming to the Olympic swim program, including the addition of the 50 fly, 50 back, and 50 breast events. What does this mean for future athletes? Building an Aerobic Base: Dr. G shares his expertise on why developing an aerobic base in young swimmers is crucial for long-term success. Spoiler: It’s not just about speed! Power and Innovation in Swimming: Barry Healey dives into the power dynamics of swimming and how innovation can transform the sport. Plus, a look at how the UK harnesses power from nature. Community and Pool Sustainability: Explore the challenges and solutions for keeping community pools open and accessible. What happens when pools close, and how can we prevent it? Mental Health Spotlight: Get a sneak peek into our upcoming episodes focusing on mental health for student-athletes. It’s a conversation that goes beyond the pool. Fun Fact from the Episode: Did you know that the UK generates power from tidal movements and sea waves? Barry Healey shares this fascinating tidbit while discussing the potential of harnessing power in unexpected ways for aquatic facilities. But, sadly, it doesn’t seem to be a priority. The trend is to close pools. Connections! We’re just getting started, and we’re so grateful to have you along for the ride. Whether you’re listening for the first time or have been with us since episode one, your support means the world to us. We hope this episode inspires you to think, laugh, and maybe even rethink how you approach your work, team, and community. Call to Action: Don’t forget to share your thoughts with us on social media or by replying to this email. We love hearing from you! Thanks for being part of the aquatic community. Let’s keep moving forward together!

A heartfelt farewell of a dedicated water safety advocate, Bob Pratt. Plus, we’ll explore insights from the world of competitive swimming.   This is NOT okay! Join us as we uncover the challenges and triumphs faced by those committed to making a difference.   Bob Pratt's emotional farewell and reflections on his water safety advocacy journey. The impact of organizational politics on rescue operations and public safety. The challenges of misinformation in the water safety community. Katinka Hosszu's journey and experiences came into focus on another podcast that should not be missed. Dr. Genedijus Sokolovas discusses the importance of aerobic development in young athletes. That sets the stage for talk about the expansion of the Olympic Swimming Events to include the 50-meter back, 50-meter breast and the 50-meter fly for LA28. Doctor G said: There are some so-called sensitive periods of development in long-term training, and I was discussing all that in my course. If we are missing aerobic development sensitive period,,, we are done. It will be very hard to develop good aerobic fitness. And that sensitive period of development for kids starts at age 11 for girls, and 12 for boys. How many coaches are know about that and focusing on aerobic development at that age? I don't know how many. Based on my conversations with coaches, very little. I'm going to show them models of how much you should reach with aerobic swimming at sensitive period of development. Ron Aitken from Sandpipers, he told me, oh, we're exactly on this volume, sir. But how many other teams are? I think they're much lower. From my experience, teams that I was working with, 70%, 80% of them are NOT reaching this volumes. And they're not developing good aerobic conditioning in that age. And that transfers to elite also, actually. They never will be good if they didn't do good aerobic training. They're not recovering well, because aerobic training improves muscular capillarization. More oxygen is coming, more nutrients coming. Metabolic products are removed faster. And if we are not developing that, we can work as hard as we want later on. And we'll not develop middle distance. Also Watch: YouTube of Unfiltered Waters with guest, Katinka Hosszu Join Katie and Elizabeth with their podcast, Unfiltered Waters, as they share great moments with superstar Katinka Hosszu in Hungary. Whether you're a seasoned swimmer or just love a good story, there's something here for everyone. You'll Learn: The Importance of Water Safety Advocacy: Hear Bob Pratt’s heartfelt farewell and his lifelong dedication to drowning prevention. Discover why this mission is more crucial than ever. The Peter Principle in Action: Learn about Bob Pratt’s experiences with organizational challenges and how they can impact effectiveness and morale. Olympic Insights from Katinka Hosszu: Get a behind-the-scenes look at Katinka’s journey with a brief pointer to her mental strategies she used to handle the pressure of being a top contender. Go listen to that other podcast next. The Role of Aerobic Development in Swimming: Dr. Genedijus Sokolovas shares insights on the critical periods for developing aerobic fitness in young swimmers and why it’s essential for long-term success. Fun Fact from the Episode: Did you know that Katinka Hosszu has competed in five Olympic Games? Her journey is inspiring, and she shares some of her most memorable moments in a fun interview. Call to Action: Ready to dive in? Click to https://Read.SwimISCA.org and check out the free and open course, Water Safety Jam from the Great Lakes Consortium which includes a taste of Bob’s impact. Bob Pratt's Legacy: A Lifelong Commitment to Water Safety and Advocacy https://Read.SwimISCA.org/

Big travel headaches confront Barry in Canada, again.   Ponder insights of organizing and coaching at an international swim meet with logistical hurdles to the broader impact of sports on youth, this discussion covers it all. The struggle of finding accommodations and dealing with high costs for swim meets. The importance of exposing young athletes to high-level competitions. Navigating logistical challenges like parking and transportation at large events. The role of sports in youth development and community engagement. Strategies for advocating for better sports facilities and resources. We’re back with "Heavy or Not," where we tackle the big questions in the world of sports and coaching. This time, we’re offering prep for you and yours to consider being a high school varsity swim coach. Get ready with these questions. Whether you’re a seasoned coach or just starting out, this episode is packed with insights and tips that you won’t want to miss! Keys You'll Learn Defining Success: Discover how to define a successful swim program and what metrics really matter.   How can we all elevate swimming so it is considered a compulsory skill in all communities?    If you can't swim, you might miss out on outdoor education courses or school trips involving water activities. Talk about motivation to learn! Whether you’re on the pool deck or just a fan of the sport, there’s something in this episode for everyone. After you’ve listened, we’d love to hear your thoughts! Will you join us in new discussions? What’s your take on the questions we posed? Share this episode with your fellow coaches and sports enthusiasts! Thanks for being part of our community.