In this week’s Especially for Athletes podcast, professional golfer and former BYU standout Keanu Akina shares what it really means to “Win the Hour”—and why smart work beats just working harder. From grinding alone across Europe to learning how sleep, nutrition, and balance actually fuel performance, Keanu opens up about the unseen challenges of chasing a dream at the highest level. He also shares powerful insights on resilience, letting go of mistakes, and discovering your true purpose beyond your sport. If you’ve ever felt pressure to do more, struggled to bounce back, or wondered how to balance ambition with sustainability, this episode will challenge how you think about growth and success.

KEY TAKEAWAYS:
Smart work > more work
Winning the hour isn’t just grinding longer—it’s doing the right things at the right time, even if that means resting, eating, or recovering.

You can’t outwork poor balance
Keanu learned the hard way that skipping meals, sleep, and strength training led to injury and burnout—taking care of your body is part of the work.

Let it go and play the next shot
Whether in golf or life, you can’t change the last mistake. Growth comes from focusing forward, not replaying what already happened.

Resilience is built in the hard moments
From lonely travel in Europe to tough tournament rounds, resilience comes from choosing to keep going—even when it’s uncomfortable or uncertain.

Your purpose is bigger than your sport
Golf isn’t who Keanu is—it’s a platform. True fulfillment comes from using your talents to bless others and bring good into the world.

You are where you are—now move forward
Like golf, life doesn’t offer many mulligans. Accept your current position and focus on the next right step.

CHAPTERS/TIMESTAMPS:

• 0:16 – Introduction & Keanu Akina’s Background
• 1:56 – Life After BYU: Marriage & Turning Pro
• 4:31 – Playing Professional Golf Around the World (Europe Experience)
• 6:46 – The Loneliness of Individual Sports
• 8:46 – Team Sports vs Individual Mindset (Basketball vs Golf)
• 11:46 – Win the Hour: Managing Time & Energy as a Pro
• 13:36 – “Smart Work” vs Just Grinding More
• 14:46 – Injuries, Nutrition & Learning to Take Care of Your Body
• 16:16 – Balance as a Performance Advantage (Sleep, Recovery, Health)
• 17:16 – Letting Go of Mistakes (Play the Next Shot)
• 19:16 – Mental Game: Proactive vs Reactive Thinking
• 22:16 – Learning from Past Comebacks Without Adding Pressure
• 23:31 – Golf & Life Parallel: Play Where You Lie
• 27:31 – Resilience in Golf & Life
• 30:16 – Marriage, Growth & Becoming Less Selfish
• 33:16 – Faith, Mission Experience & Finding Purpose
• 46:16 – Your Sport Is Not Your Identity (The Sportlight Principle)
• 49:46 – Rapid Fire Questions (Fun Segment)
• 1:00:16 – Final Thoughts & Closing Message

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Especially for Athletes:

• Website: https://e4a.org
• Facebook: https://www.facebook.com/EspeciallyForAthletes/
• X: https://x.com/E4Afamily
• Instagram: https://www.instagram.com/especiallyforathletes/
• YouTube: https://www.youtube.com/channel/UCmbWc7diAvstLMfjBL-bMMQ

Join the conversation using #E4APodcast

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Credits: Hosted by Dustin Smith & Shad Martin
Produced by Shad Martin and IMAGINATE STUDIO

In this week’s Especially for Athletes podcast, former University of Utah tight end Cole Fotheringham shares how a simple shift in mindset—seeing your opponent as your “dance partner”—can unlock your best performance and change the way you compete. He opens up about overcoming fear-based thinking from coaches, parents, and within himself, and how learning to play free instead of fearful transformed both his game and his growth. If you’ve ever overthought failure, struggled with pressure, or wanted to compete with more confidence and purpose, this episode will challenge and inspire you to see the game—and your life—differently.

Key Takeaways:

Your opponent is your partner in growth.

• Your opponent is your "dance partner"- When you stop seeing opponents as enemies and start seeing them as the reason you improve, competition becomes a tool—not a threat.
• Fear is a terrible fuel source- Whether it comes from coaches, parents, or within, fear leads to overthinking and tight play—confidence and freedom lead to your best performance.
• Focus on what you can control—yourself. Comparison, stats, and outcomes pull you out of the moment; your effort, mindset, and preparation keep you grounded and effective.
• Adversity is not something to escape—it’s something to use. Growth comes from staying, adjusting, and pushing through hard situations—not always taking the easier path.
• You play your best when you’re present, not in your head. The more you let go of past mistakes and future worries, the more you can perform freely and fully in the moment.

Podcast Timestamps:

0:16 – Introduction & Cole Fotheringham’s Background
3:41 – Current Situation, Injuries & Staying Ready
4:15 – Compete Without Contempt (Phil Jackson “Dance Partner” Quote)
7:16 – The Sportlight: Pressure, Recognition & Social Media
10:01 – Mental Health & Pressure in Sports 13:16 – Adversity, Transfers & Choosing the Hard Path
16:16 – Resilience Through Injuries & Mental Growth
18:36 – Playing Free vs Playing in Fear 23:16 – Overthinking, Comparison & Being Present
27:46 – How to Get Out of Your Head (Flow State)
30:16 – Fear-Based Coaching vs Love-Based Coaching
33:46 – Creating a Healthy Team Culture
37:46 – Parenting & Coaching Without Fear
40:06 – Don’t Let Fear Be Your Fuel
42:06 – Overthinking Worst Case vs Best Case
43:01 – Final Thoughts & Closing Message

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Especially for Athletes:
• Website: https://e4a.org
• Facebook: https://www.facebook.com/EspeciallyForAthletes/
• X: https://x.com/E4Afamily
• Instagram: https://www.instagram.com/especiallyforathletes/
• YouTube: https://www.youtube.com/channel/UCmbWc7diAvstLMfjBL-bMMQ

Join the conversation using #E4APodcast

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Credits: Hosted by Dustin Smith & Shad Martin
Produced by Shad Martin and IMAGINATE STUDIO

We sat down with former Southern Utah University QB, and long-time E4A member Justin Miller. He reflected on how the principles of E4A have shaped him and helped him as he has navigated his athletic career. We also talked about the difference of being present and being engaged.

Key Takeaways from the Podcast

• Being present is not enough—be engaged. True influence comes when we give our full attention to the people around us rather than simply being in the same room.
• Resilience matters more than a perfect path. Justin’s journey to college football included injuries and unexpected turns, but persistence and “stick-to-it-iveness” helped him stay the course.
• Influence multiplies across generations. Living good principles today can create a ripple effect that blesses people for years to come.
• Athletes have a powerful opportunity to serve. The spotlight that comes with sports can be used to bless others rather than simply seek recognition.
• Real impact requires action. Simply being around people is not enough—service, effort, and stepping out of our comfort zones are what truly make a difference

0:16 Meet College QB Justin Miller
0:33 Growing Up in California & Moving to Utah
2:36 Snow College, Romania, and a Broken Throwing Wrist
5:25 Walking On at Southern Utah
7:39 Turning Around the Southern Utah Football Program
10:52 How Justin Discovered Especially for Athletes
15:16 Life Lessons Sports Teach You
20:16 The Power of Resilience & “Stick-to-It-iveness”
32:16 Lessons Learned Outside of Football
42:16 Taking Risks Instead of Playing It Safe
57:16 Seek to Bless, Not Impress
1:04:46 Final Lessons from Justin’s Journey

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Especially for Athletes:

• Website: https://e4a.org
• Facebook: https://www.facebook.com/EspeciallyForAthletes/
• X: https://x.com/E4Afamily
• Instagram: https://www.instagram.com/especiallyforathletes/
• YouTube: https://www.youtube.com/channel/UCmbWc7diAvstLMfjBL-bMMQ

Join the conversation using #E4APodcast

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Credits: Hosted by Dustin Smith & Shad Martin
Produced by Shad Martin and IMAGINATE STUDIO