Deep Sleep Strategies: Boosting Athletic and Academic Success
Heavy Or Not - The O.G. Swim Guide
Release Date: 05/02/2025
Swimming's Local Initiatives Must Drive Downing Prevention and Water Safety Awareness
Heavy Or Not - The O.G. Swim Guide
#38 Navigating the Complexities of Drowning Prevention in a Changing Political Climate - part 2 with Sue and Mick Nelson The critical issues surrounding swimming, coaching and community recreation is water safety, and less so the making of gold-medal champions. The challenges faced by aquatic facilities today are on the rise. Closing pools. Indifferent politicians. Tighter budgets. Busy families. Covid too. Discover the trends, obstacles, and solutions in the world of swimming and drowning prevention. The impact of COVID-19 on drowning statistics and swimming lessons. Challenges...
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Career pivots and expansion of services. Sue Nelson's journey to diversify leads to satisfaction and stability.
Heavy Or Not - The O.G. Swim Guide
An introducation to Sue Nelson, part 1. Explore the inspiring career-journey of Sue Nelson and her husband, Mick, who transformed their coaching careers by thinking beyond traditional competitive swimming. Discover how they built a thriving aquatics business by embracing innovation and community needs. Learn about the pivotal moment that led Sue to shift from competitive swimming to aquatic fitness and therapy. Explore how they launched Waterway Therapy, a Medicare-certified outpatient agency, and expanded their services. Understand the strategic partnerships they formed with hospitals...
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Meta Review: Exploring Themes in Heavy Or Not's first 35 podcast episodes. The OG Swim Guide's Rewind!
Heavy Or Not - The O.G. Swim Guide
#36 A Tour of Insights and Coaching Wisdom Episode 36 of "Heavy Or Not, The OG Swim Guide," presents comprehensive tour of the podcast archives from Coach Mark Rauterkus. Whether you're a new listener or a long-time fan, this episode is your chance to catch up on all the valuable insights shared so far. Explore the importance of mindset in sports and how mental reps can enhance athletic performance. Dive into the mechanics of swimming, focusing on kicking, body position, and stroke efficiency. Discover the role of artificial intelligence in sports and how it can revolutionize...
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Understanding the Mind-Body Connection in Sport Injury Recovery and Rehabilitation
Heavy Or Not - The O.G. Swim Guide
35, The Importance of Social Support in Overcoming Sport Injuries Recap of the ebook, Psychology of Sport Injury, edited by Dr. John Heil, that explores the multifaceted impact of injury on athletes. The book emphasizes the critical role of psychological care alongside physical treatment for successful recovery and performance. It covers various aspects of sport injury, including the athlete's perspective, psychological risk factors, assessment and intervention strategies, and biomedical issues like pain management and medication. The ebook and this podcast highlights the importance of a...
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At the Table - or Not - Power and Purpose within Swimming and Sports with Barry Healey
Heavy Or Not - The O.G. Swim Guide
Saving Swimming Pools: The Battle for Community Resources and Health Benefits The Role of Sports in Social Services and Community Development The pressing issues facing the world of sports and swimming today needs YOU at the TABLE. From the closure of swimming pools to the role of sports in education, we must lead and seek power for more those beyond the championship meets. The potential closure of over 30 swimming pools in Toronto and its implications. The launch of enhanced games and the controversy surrounding supplement use. The importance of sports being included in discussions on health...
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CDC's Drowning Prevention Team Layoffs: Implications for Communities, New AI tricks and a Grad Speech
Heavy Or Not - The O.G. Swim Guide
In #33 of the Heavy Or Not podcast get a, peek into critical issues surrounding recent CDC cuts and explore the intriguing insights from a comedian's graduation speech. Hear about essential topics on public health with swimming and life lessons with a touch of humor. CDC's Drowning Prevention Team Cuts Article from Politico discussing the cuts. Layoffs at the CDC affecting the drowning prevention team. Loss of dedicated expertise and focus within the agency. Timing of cuts during increased drowning deaths. Impact on children ages one to four. Possible reasons: fewer lifeguards, canceled...
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From Loyalty to Leadership: Essential Elements for Sports Programing Success & Culture
Heavy Or Not - The O.G. Swim Guide
Jim Lutz's Guide to Building a Strong Coaching and Team Foundation Our Heavy Or Not insightful discussion, #32, cultivates the culture, strategies and principles for building a successful program, as outlined within an ebook by author and coach, Jim Lutz. Discover how loyalty, recruitment, and development play crucial roles in creating a thriving team environment. Explore the foundational role of loyalty and its five key aspects, including honesty and consistency. Learn about the importance of recruiting the right fit, focusing on character and passion. Understand the ongoing effort required...
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Riding the Waves of Mentorship: Coaching, Culture & Weathering the Storm
Heavy Or Not - The O.G. Swim Guide
Heavy Or Not – The O.G. Swim Guide, Episode #31 “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...
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Myth of Young Champions and College Sports Cuts: Heartbreaking Impact on Athletes
Heavy Or Not - The O.G. Swim Guide
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: Notes: The opening segment supplied by Wayne is a fine...
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Mental Skills Make the Difference: Training the Mind Like a Muscle by ACTING with Script ebook
Heavy Or Not - The O.G. Swim Guide
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...
info_outlineAchieving Optimal Rest: Deep Sleep Techniques for Busy Athletes and Students
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:
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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.
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Mindfulness Meets Science: Learn how the art of mindfulness and scientific techniques can trigger the parasympathetic response, helping you achieve that much-needed rest.
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Breathing Techniques: Find out how specific breathing exercises can calm stress and mental chatter, setting the stage for a restful night.
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Imagery and Language: Explore how focused imagery and language can shift your mental state, helping you let go of stress and enhance relaxation.
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Muscle Relaxation Techniques: Get introduced to the Muscle Relaxation 1-10 method, a guided practice to relax your body and calm your nervous system.
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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:
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!
Water Polo!
The course is extensive and a treasure for those looking to expand their community aquatics programs with water polo.