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

⸻

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

⸻

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

⸻

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

⸻

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

⸻

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

⸻

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

In this episode, Tim LaComb takes us behind the scenes of one of the most memorable eras in BYU basketball — and reminds us that the real legacy of sports isn’t found in banners, but in becoming the kind of person others trust, love, and respect.

Listen to the full episode now and discover how integrity and goodness create greatness that outlives the game.

⸻

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

⸻

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

In this powerful and thoughtful episode of the Especially for Athletes podcast, hosts Dustin Smith and Shad Martin sit down with Cody Hagen, standout wide receiver at Brigham Young University, to discuss far more than football.

From elite performance and resilience to mental health, social media pressures, and competing without contempt, Cody offers a rare, honest look into the life of a Division I athlete navigating the sportlight with humility, faith, and purpose.

• From High School Stardom to Division I Football
  Cody reflects on his journey from Corner Canyon High School to BYU, including his experience returning from a two-year mission and rebuilding his body for elite competition.
• Training with Intentionality
  Practical advice for athletes preparing for high-level sports—especially those returning from time away—highlighting sprint work, explosive lifts, and discipline in small daily habits.
• “Eyes Up, Do the Work” in Real Life
  Cody shares how this core Especially for Athletes principle has evolved for him—from noticing others in school hallways to being fully present in meetings, workouts, and relationships at the college level.
• Winning the Hour
  A deep discussion on focus, distraction, and being where your feet are in a world full of noise—drawing parallels between E4A principles and the culture at BYU football.
• Mental Health & Social Media
  Cody speaks candidly about why he stepped away from Instagram, the emotional toll of online criticism (including hostile DMs from adults), and why even “mentally strong” athletes are affected.
• Competing Without Contempt
  Powerful insights into fan behavior, sportsmanship, and why tearing athletes down—especially after mistakes—misses the heart of competition.
• Brotherhood & Team Culture
  Cody describes the culture under Coach Kalani Sitake: fierce competition balanced with love, accountability, and care for teammates—on and off the field.
• Resilience After Disappointment
  Lessons learned from falling short of playoff goals and responding with composure, hunger, and renewed commitment during the bowl game and offseason.
• Using the Sportlight to Bless Others
  From visiting elementary schools to mentoring younger athletes, Cody embraces the opportunity—and responsibility—to lift others through his platform.

• “No one wants to succeed more than the players on the field.”
• “Even strong people are affected by what they read online.”
• “If you want to perform better than most, you have to win each hour.”
• “Everyone you see is fighting something.”

⸻

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

⸻

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

In this captivating episode of "Especially for Athletes Podcast," we have the privilege of sitting down with All-Pro NFL Safety and New England Patriot, Brenden Schooler. Join us as we dive deep into Brenden's remarkable journey, exploring the core values of work ethic, resilience, and the invaluable lessons learned both on and off the field. Brenden shares insights into his experiences playing under the legendary Bill Belichick, offering a glimpse into the mindset required to thrive in one of the most competitive environments in professional sports. From the relentless pursuit of excellence to the unwavering commitment to teamwork, Brenden's reflections on his time with the Patriots provide invaluable wisdom for athletes, parents, and coaches alike. Throughout the episode, we uncover the defining moments that have shaped Brenden's career, from overcoming setbacks to seizing opportunities with unwavering determination. His story serves as a testament to the power of perseverance and the unwavering belief in one's abilities, inspiring listeners to embrace the challenges they face with courage and resilience. Whether you're a seasoned athlete, a dedicated coach, or a supportive parent, this episode is a must-listen for anyone seeking to unlock their full potential and achieve greatness both on and off the field. Join us as we embark on a journey of self-discovery and empowerment with Brenden Schooler, a true champion in every sense of the word. Key Discussion Points: • The importance of work ethic in achieving success in sports and life. • Insights into playing under the guidance of coaching legend Bill Belichick. • Overcoming adversity and bouncing back stronger than ever. • Lessons learned from triumphs and setbacks on the field. • Advice for athletes, parents, and coaches on cultivating resilience and determination. Tune in now to gain invaluable insights from one of the NFL's brightest stars

⸻

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

⸻

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

Resilience isn’t always forged in the big, dramatic moments. More often, it’s built quietly—hour by hour, decision by decision—when no one is watching. In Episode 157 of the Especially for Athletes podcast, Navy Midshipman linebacker Marcus Bleazard shares a powerful perspective on resilience that applies to every athlete, student, and leader navigating demanding seasons of life.

Marcus describes the relentless rhythm of life at the United States Naval Academy: early mornings, classes stacked back-to-back, meetings, practice, study, and doing it all again the next day. Like every athlete, he admits there are moments when motivation is thin—when the bed is warm, the weight feels heavy, or the books feel endless. What keeps him going isn’t waiting for a massive breakthrough, but learning to look for “flecks of gold” in the grind. Not every day produces a highlight-reel moment. Some days, resilience looks like finding one small win and choosing to show up anyway.

That mindset perfectly reflects one of our core principles at Especially for Athletes: Win the Hour. Marcus reminds us that resilience isn’t about loving every task—it’s about attacking the task in front of you with heart and focus. Study sessions may not feel inspiring. Practices may feel monotonous. But when athletes learn to search for small progress—one rep, one page, one assignment completed—they build momentum that compounds over time.

Throughout the episode, Marcus also reinforces the power of identity and self-talk. Injuries, setbacks, and doubt are inevitable. What matters is how we speak to ourselves in those moments. Resilience grows when we don’t negotiate with the voice that tells us to quit, but instead talk to ourselves—reminding ourselves who we are, what we’ve overcome, and why we belong. That’s resilience rooted not in hype, but in disciplined belief.

Episode 157 is a reminder that resilience isn’t flashy. It’s faithful. It’s choosing effort over excuses, love over contempt, and progress over perfection. If you’re in a season that feels repetitive, demanding, or discouraging, Marcus Bleazard’s message will help you reframe the grind and rediscover purpose in the process.

⸻

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

⸻

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

Midseason can feel heavy for girl basketball players. The excitement of the season has worn off, bodies are tired, roles may feel unclear, and confidence can quietly slip. In Episode 156 of the Especially for Athletes, former Division I player and coach Alli Bills speaks directly to athletes living in that tension—and offers perspective that is both grounding and empowering .

Alli begins with an honest challenge: “If you want to be great, you have to ask yourself—do I really want to be great?”Midseason is often when players feel discouraged by constant correction, and she reminds athletes that growth doesn’t mean you suddenly forgot how to play. “You started the season thinking you were pretty good, and by this point you feel like you can’t do anything right,” she explains. Her counsel is to pause and intentionally reconnect with what you do well. “I want you to write down all the things you know you’re great at,” she says, emphasizing that belief is the foundation of real development.

One of the most powerful parts of the conversation centers on self-talk and consistency. “You are not going to get better if you are not visualizing it or in the gym or in the weight room—it won’t happen,” Alli states plainly. She encourages athletes to build simple, repeatable routines and anchor positive self-talk to physical actions. “You cannot think of two things at once,” she teaches. “So choose the positive one.” Whether it’s at the free-throw line or during a tough practice, those routines become a mental reset button that brings confidence back when pressure is highest.

Alli also reminds players that roles matter—even when they don’t show up on the stat sheet. Sharing stories from her coaching career, she highlights athletes who may not have played much but made an enormous impact through effort, energy, and gratitude. “The impact that you can have in any role is up to you—and it can be significant,” she says. Midseason is not the time to shrink or disengage; it’s a time to lean in, prepare your body, and be ready. “When your number is called, you don’t want to question if you’re ready—you want to know you are.”

Her message to every girl basketball player is hopeful and demanding at the same time: have a vision, stay consistent, be where your feet are, and don’t fear failure. “The only true failure is not trying,” Alli reminds us. Midseason isn’t something to survive—it’s an opportunity to grow into the player and person you’re becoming. To hear Alli’s full wisdom, stories, and practical advice, we invite you to listen to Episode 156 of the Especially for Athletes podcast

⸻

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 #TheSportlightPodcast

⸻

Credits: Hosted by Shad Martin Produced by Shad Martin and IMAGINATE STUDIO