Heavy Or Not - The O.G. Swim Guide

ISCA
  • 5.0 (3)
  • SWIMMING
  • UPDATED SEMIWEEKLY

A thought-provoking and insightful exploration of the intersection of sports, technology, and human potential. = Heavy Or Not delves deeper into social issues, such as access to sports, cost of wellness, the impact of technology, and the importance of community engagement. Heavy Or Not incorporates the evolving role of A.I. in sports training, exploring both the benefits and potential drawbacks of this technology. The show integrates valuable educational content on swimming techniques, water safety, and environmental issues, making it more than just a sports drama. From the gritty pools of Pittsburgh to the ambitious rebuild of the Salmon Arm Aquatic Centre in BC, Canada, to the elite ISCA meets of Florida, this inspiring series follows a diverse cast of coaches and swimmers as they navigate the challenges and triumphs of competitive swimming.

  1. Building a Culture of Trust and Clear Accountability with Krista Hawkins, former PAWW swimmer

    4H AGO

    Building a Culture of Trust and Clear Accountability with Krista Hawkins, former PAWW swimmer

    Truth About Leadership & Why Collaboration Beats a Lone Wolf Mentality In Heavy or Not, The OG Swim Guide, episode #98, we're blessed to pick up a few flash-back comments as well as present leadership insights from a former competitive swimmer who makes us all proud. Way to go Krista! Scott Grates sits down with performance coach, Krista Hawkins, to cover leadership truths, accountability systems, and the importance of holistic self‑care. Her athletic background and the coaching perspectives apply to everyone — from the wee swimmers to CEOs. Krista explains the important elements that coaches, families and humans should deploy. Get straight‑forward, actionable insights drawn from Krista's journey from a shy student just joining the team to a Division‑I athlete and business leader. Why the "leader must know everything" myth is a lie and why collaboration matters. How clear communication and a solid accountability framework drive consistent results. The difference between training (skill‑building) and development (growth) and why both are essential. Why physical health, mental wellness, and spiritual practices are non‑negotiable for effective leadership. Krista's step‑by‑step accountability process: role clarity, goal alignment, regular check‑ins, and actionable feedback. This is part two in a sequence from another podcast, Referrals Done Right with Scott Grates. See Scott's site, show and the original, full interview, #122 https://podcasts.apple.com/us/podcast/122-krista-hawkins-the-leader-you-are-becoming/id1738602897?i=1000758278572 Krista Hawkins' Links: Linkedin - https://www.linkedin.com/company/future-legacy-partners Personal FB - https://www.facebook.com/krista.hawkins.9 Business FB - https://www.facebook.com/FUTURELEGACYPARTNERS Instagram - https://www.instagram.com/_kristahawkins_

    28 min
  2. From Shy Student to Swimmer to Executive Coach: How Coaches Build Unshakable Mental Resilience

    1D AGO

    From Shy Student to Swimmer to Executive Coach: How Coaches Build Unshakable Mental Resilience

    Krista and our PAWW Swim Team - flashback with AI In episode #97 of the podcast, Heavy Or Not, The OG Swim Guide, we rejoice in the discovery and shout out of another podcast. Years ago, Krista's journey to the PAWW swim team went from a terrified 12‑year‑old student, to age-group swimmer, to Division I athletes to today's high‑level executive advisor. Come along for the ride and enjoy the flashback with coaching tactics and a story debrief with aid from Notebook AI. Krista's growth to and confidence happened, in part, on the team — with Head Coach, Mark Rauterkus. The mental‑skill system translated from the pool deck to the boardroom — and appeared in a podcast episode elsewhere. Learn: How a competitive swim program became the catalyst for Krista's confidence boost. The specific mindset and accountability framework Coach Mark taught her. Why raw physical talent alone isn't enough for peak performance. How Krista now applies similar principles to coach thousands of business leaders. The broader lesson: elite youth coaching methods can be scaled into powerful executive leadership strategies. Thanks to Scott Grates, and his Referrals Done Right podcast, episode #122 for the interview with Krista. Hear their voices in Heavy Or Not, #98. Show link https://podcasts.apple.com/us/podcast/122-krista-hawkins-the-leader-you-are-becoming/id1738602897?i=1000758278572 Krista's Links: Linkedin - https://www.linkedin.com/company/future-legacy-partners Personal FB - https://www.facebook.com/krista.hawkins.9 Business FB - https://www.facebook.com/FUTURELEGACYPARTNERS Instagram - https://www.instagram.com/_kristahawkins_ How Early Sports Psychology Shapes Future Leaders and Influences Whole Industries

    7 min

  3. 4D AGO

    Transform our new book into Custom Practice Plans in Seconds with the New Coaching Tool

    Coach's Secret Weapon: Quick, Privacy‑First Lesson Plans Tailored to Sport, Age, and Time To the Lesson Generator for Mental Skills for Young Athletes.   Break the Closed‑Loop Coaching Hierarchy with Independent Oversight and Transparent Performance Structure   In episode #96 of Heavy Or Not, The OG Swim Guide, you'll get a quick introduction to the brand‑new mental‑skills resource for parents, teachers and youth coaches. The lesson generator is a free website that support the book, Mental Skills for Young Athletes. Get the quick how‑to on turning a book into ready‑made practice plans and learn why structural safeguarding is now non‑negotiable. In the second part of the episode, hear of the latest findings on abuse in Canadian sports — swimming included. The free mental‑skills lesson generator: pick a chapter, sport, age group, and time to get a custom 15‑minute practice plan. How the tool integrates Dr. John Hogg's animal‑character stories while keeping all data private—no accounts, no tracking. Quick overview of the "Mental Skills for Young Athletes" book and pricing options for individuals and whole teams. Key takeaways from the Future of Sport in Canada Commission report on systemic maltreatment in competitive swimming. Recommended safety reforms: independent safeguarding officers and decoupled oversight to protect athletes and coaches. Future of Sport in Canada Commission Final Report Transforming Sport in Canada: Time for Action Link to the full report: https://www.canada.ca/en/canadian-heritage/campaigns/future-sport/participate/final-report.htm

    11 min

  4. MAR 27

    Preview - Public Policy Playbook for Aquatics and Recreation

    Coming soon!

    22 min
  5. Building a Winning Team Culture: Lessons from Elite International Coach, Harkai Hunor

    MAR 14

    Building a Winning Team Culture: Lessons from Elite International Coach, Harkai Hunor

    Pillars of Team Success: Consistency, Trust, Adaptability, and Coach Leadership Episode #94 of Heavy or Not, we hear from elite coach Harkai Hunor's playbook for building a winning team culture. Learn the concrete steps you can apply to any sport or organization today. What you'll learn: The seven non‑negotiable pillars of on‑court discipline and consistency. Why off‑court community building is as crucial as X's and O's. Quick‑win tactics for gaining player trust and boosting performance. How to adapt coaching philosophy to players, leagues, and local culture. The coach's ultimate role: embodying the culture and earning respect through character. The difference between a good team and a great team has almost nothing to do with drills or tactics! In a WAFSU.org seminar, international coach Harkai Hunor explains why the real work of coaching happens off the court—through consistency, culture, mentorship, and the small psychological moves that help athletes believe in themselves. Drawing on experience coaching in eight different countries, he shares practical lessons about building team culture, developing players, motivating teams, and avoiding the biggest mistakes young coaches make. If you coach athletes, or plan to, this talk is packed with ideas you can apply immediately. Watch the full seminar at either: https://wafsu.org/course/building-team-culture-lessons-from-a-coach-across-eight-countries/ or on Substack at: Heavy Or Not - The OG Swim Guide Building Team Culture: Lessons from a Coach Across Eight Countries Read more 4 days ago · 2 likes · 1 comment · Mark Rauterkus Download the PDF Transcript: https://wafsu.org/wp-content/uploads/2026/03/build-team-culture-transcript.mp3.pdf

    9 min
  6. Join the Lifeguard Movement: Protect Communities, Oceans, Lakes, Rivers and Swim Pools

    MAR 7

    Join the Lifeguard Movement: Protect Communities, Oceans, Lakes, Rivers and Swim Pools

    Lifeguard Recruiting Campaign: Serve, Train, and Inspire While Safeguarding Water Activities Nationwide Check out the lifeguard recruiting film and the behind‑the‑scenes work that keeps our waters safe, and a bonus fortune insight. We also share a visual preview of the ISCA Senior Cup teams. This episode, #93, is very visual. Those with an audio only feed are missing out on the graphics of the short film and the logos of the teams. What it really takes to be a lifeguard – training, skills, and purpose How to apply through your local lifeguard agency (USLA & Ben Carlson Memorial and Scholarship Fund) Watch the full video on YouTube at https://YouTube.com/@ucanswim Fortune segment: "Don't expend energy trying to be someone you're not" and its link to Mental Skills for Young Athletes, https://swimisca.com Sneak peek of the ISCA Senior Cup 2026 team logos (to gather in St. Petersburg, FL) https://www.usla.org/ https://www.bencarlsonfoundation.org/ https://SwimISCA.org

    8 min
  7. Water: Drowning Prevention Strategies: Community Action, Grants, and Lifesaving Swim Programs

    FEB 24

    Water: Drowning Prevention Strategies: Community Action, Grants, and Lifesaving Swim Programs

    Education, Safety Barriers, and Collaborative Funding Initiatives From Grants to Lifeguards: Building a Safer Water Environment for All Ages Reducing Drowning Risks: Parents, Schools, and Policy Working Together for Water Safety In episode #92, we break down the stark reality of drowning worldwide and explore practical steps to keep kids and communities safe around water. We also discuss emerging grant opportunities in Florida and how local leaders can turn them into sustainable swimming programs. Listen in as Barry and Mark aim to make an impact around the water. Eye‑opening drowning statistics and the WHO's top recommendations for prevention. Why barriers, constant supervision, and basic survival swimming are essential for children of all ages. How Florida's new grant program aims to get every child in the state to learn to swim and what it means for local clubs. Strategies for building multi‑stakeholder coalitions—councils, First Nations, schools, and sponsors—to fund and manage community pools. Tips for linking high‑school pools to instructor training, revenue generation, and sponsor outreach to create lasting impact. Join the club as we aim for harnessing Community Support to Fund Swim Lessons and Prevent Water‑Related Tragedies Water saves lives, but it can also silently kill – 23,000 drownings a year in the WHO European Region, 63 per day. Prevention starts with barriers and constant supervision for children; a moment's lapse can be fatal. Teaching basic survival swimming to all ages builds confidence, not Olympic ambition, and saves lives. Lifeguard and bystander rescue training must prioritize personal safety; one rescue shouldn't become two victims. Coordinated community plans—schools, councils, First Nations, sponsors—turn grants and facilities into lasting drowning‑prevention programs.

    12 min
  8. Urgency, Authority, Call to Action w Marshall & Hall of Fame

    FEB 23

    Urgency, Authority, Call to Action w Marshall & Hall of Fame

    Last Splash and Exit of Women Swim and Dive Team at Marshall University, episode #91 Open, Closing, Exit and Calls to Action for WPIAL Swimmers, Broadcasters and the ISCA Hall of Fame Tribute They CUT Women's Swimming and Diving at Marshall University just as the team was departing for its conference meet. Ugh squared. Nobody is explaining the Title IX confusion. In this episode, I break down what's really happening, how you can take action, and why this affects every program in the country. Swim Community: Your urgent steps are necessary on various fronts. If you care about swimming, broadcasting, or protecting women's sports, you cannot skip this episode. I'm unboxing a new book Mental Skills for Young Athletes, calling out a blundering hurd issue, seeking bio insights for WPIAL athletes and asking YOU to help shape the future Hall of Fame Tribute for the class of 2026. Pointer: Jackie Johnson, a voice for women's sports at Facebook reels at https://www.facebook.com/jackie.johnston.5220. https://SwimISCA.com for the book, Mental Skills for Young Athletes WPIAL Show Insights at https://ISCA.blue Upload for Hall of Fame Tributes to https://UCANSwim.WeTransfer.com   Broken Hurd. Kate Lundsten Matt Kredich Ray Looze

    9 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

A thought-provoking and insightful exploration of the intersection of sports, technology, and human potential. = Heavy Or Not delves deeper into social issues, such as access to sports, cost of wellness, the impact of technology, and the importance of community engagement. Heavy Or Not incorporates the evolving role of A.I. in sports training, exploring both the benefits and potential drawbacks of this technology. The show integrates valuable educational content on swimming techniques, water safety, and environmental issues, making it more than just a sports drama. From the gritty pools of Pittsburgh to the ambitious rebuild of the Salmon Arm Aquatic Centre in BC, Canada, to the elite ISCA meets of Florida, this inspiring series follows a diverse cast of coaches and swimmers as they navigate the challenges and triumphs of competitive swimming.

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