Simple. Wins.

Adam Timbrook | "If You Want This, Prove It" — How to Build Confidence Through DisciplineEveryone has a version of "normal" they think you should want. Adam Timbrook stopped listening.Adam is a record-holding powerlifter and the coach behind Timbrook Training System. He's squatted 600 pounds, deadlifted over 600, and built a coaching business — all before most people his age have figured out what they want to do. He doesn't drink. He doesn't go out. He skips the parties, turns down the invitations, and stays locked in while everyone around him says he's missing out. His response? "That's not the experience I'm seeking."But here's the thing about Adam — underneath all of that discipline is a guy who puts an insane amount of pressure on himself to prove that the sacrifices were worth it. His mom tells him she's proud of him no matter what. It doesn't matter. He still feels like he has to show her, show his family, show himself. That pressure has been there since middle school, and it's the engine behind everything he's built.If you've ever been the one who stays home while everyone else goes out, or if you've caught yourself wondering whether all the discipline is actually going to pay off — you're going to connect with this one. And if you're a parent watching your kid sacrifice everything for a goal and wondering what's really going on in their head, Adam might just tell you.What you'll hear in this episode:Why Adam says "that's not the experience I'm seeking" when people tell him he's missing outThe self-imposed pressure he's carried since middle school — and where it actually comes fromHow he flips a switch and becomes a completely different person in competitionA story he's almost never shared publicly that changes how you see his entire journeyHis approach to finding a win even when everything in a session feels offWhat he tells his coaching clients when their actions don't match their goalsThe three daily habits he refuses to skip no matter whatKey quote: "If you want to not be average, these sacrifices have to occur at some point."Connect with Adam: Instagram: @adam.timbrook10 TikTok: @TimbrookTrainingSystems Coaching: Timbrook Training SystemConnect with Sam: samnott.comSubscribe to Simple Wins on Apple Podcasts, Spotify, and YouTube. New episodes drop weekly.

She Got Cut, Transferred Twice, and Still Bet on HerselfWhat do you do when you've found your people, built a life that looks great on the outside — and still feel like you don't belong?Sianna Savarda has represented Team USA in open water, trained alongside Olympians since childhood, and earned her spot at the Division I level. But when she got cut from her first program during the NCAA settlement, she had to face a question most people spend their whole lives avoiding:What now?She found a new team, built deep friendships, reconnected with her faith — and then realized she was too comfortable. So she entered the transfer portal again. Not because things were bad, but because she knew they weren't aligned.Her grandmother gave her a word early in life — buscando, meaning "searching" — and Sianna has carried that restlessness into every decision she's made since.This episode is for anyone who has ever stayed somewhere too long because it was easier than leaving.If you've ever confused comfort with purpose, or talked yourself out of a leap because the timing wasn't perfect, Sianna's story will challenge everything you think you know about when to stay and when to go.What you'll hear in this episode:— Why Sianna left a place where she'd found her closest friends — and how she knew it was the right call — The moment after her last race when everything became clear— How her grandmother's word buscando became the compass for her life— Her mantra "be here now" and how it pulls her out of overthinking in real time— Why she believes most people never reach their potential — and the one word she uses to explain itKey quote:"It's not easy, but you should do it anyway. Bet on yourself — because you never know if you're truly where you're supposed to be or not."Connect with Sianna:TikTok: https://www.tiktok.com/@sianna.rose6Instagram: https://www.instagram.com/siannarose.s/Connect with Sam: Website: samnott.comSubscribe to Simple Wins on Apple Podcasts, Spotify, and YouTube. New episodes drop weekly.

Matthew Choules left everything he knew in Canberra, Australia to chase a dream he'd never planned on — playing college football in America. New country, new culture, new pressure, and a time zone that made it nearly impossible to stay connected to the people he loved most.In this episode, you'll hear the two-word mental reset Matthew uses the moment things go wrong — and why the more you replay what you did wrong, the more you guarantee you'll repeat it. If you've ever been stuck in your own head after a bad moment, this one's for you.Connect with Matthew:Instagram: @ChoulesyTikTok: @choulesyyConnect with Sam: SamNott.com

Carson Baez was doing everything right — and it was holding him back. The D1 golfer at the University of Richmond had five runner-up finishes in one year, was living and dying by every single shot, and couldn't stop chasing the version of himself that played his best golf the summer before. Then something shifted. He stopped trying so hard, started having fun again, and went out and shot 17-under to break the school record and win the Loyola Intercollegiate Championship.In this episode, Carson shares the mental reset that changed everything — including the simple audible cue he uses before every single shot to silence the noise in his head. If you've ever caught yourself trying to make up for your last mistake, chasing results instead of trusting the process, or letting your performance define your worth — this one's for you.What you'll hear in this episode:How Carson beat Adam Scott in a long drive contest — and what that pressure taught him about performing in front of a crowd.Why five second-place finishes weren't failures — they were the foundation for a record-breaking win.The mental shift from "living and dying by every shot" to enjoying the bad moments and trusting the process.The audible cue technique Carson uses before every drive, iron shot, chip, and putt — and why speaking your intention out loud overrides the mental demons.Why Carson believes bogey avoidance and course management matter more than chasing birdies — and how that applies to every area of life.What "Simple Wins" means to a college golfer who learned that getting 1% better every day matters more than winning every week.The "Simple Win" Philosophy:"Why line up a putt if you're not going to trust your line?"Connect with Carson:Instagram: @carsonbaez2005Instagram: @thebaezboysTikTok: @carsonbaezgolfCarson is also available for freelance graphic design work for college athletes and athletic programs — DM him on Instagram.Connect with Sam Nott:Resources: https://www.samnott.com

Mindset of a Pro Basketball Player: Trusting in God, Enjoying the Process & Doing Whatever It Takes – Umar Rashid Umar Rashid is a pro basketball player, but he didn't get there the easy way. In high school, he had an injury so gruesome it literally made people throw up in the stands. He had to be carried off on a stretcher while his recruitment was at its peak. Most players would have quit right then, but Umar used that moment to change his mindset. He went from a D3 college to playing pro in Ireland because he learned how to stop overthinking and just do whatever it takes.In this episode, we talk about his love for the game and how his faith keeps him on track. Umar explains how he stopped worrying about the future and just focused on enjoying the process. He put in the work when nobody was watching. He shares how simple habits, like writing in a journal and watching film, keep him sharp when the pressure is on. This story shows that when you trust God and do whatever it takes, you can come back from any setback.Inside the Episode:The Stretcher Moment: Umar had an injury so gruesome it literally made people throw up, but he used small wins to get back on the court.The Jump Shot Rule: Trusting God means doing everything in your power until the ball leaves your hand—then letting go of what happens next.From D3 to Pro: How he did whatever it takes to go from a D3 college to a professional contract in Europe.The Post-Game Journal: The simple routine Umar uses to clear his head so he doesn't stay stuck in a bad mood after a loss.Being Replaceable: The raw truth about playing overseas where you have to perform every day or lose your job.Loving the Work: Why his biggest message is to stop rushing and learn to love the daily process.Faith and Focus: How his belief in God helps him stay level-headed when things are going wrong.The "Simple Win" Philosophy:"Trusting in God means that I'm going to do everything that I possibly can to be the best player I can... and then I'm leaving the result up to Him. Once the ball leaves your hand, then it's literally out of your hands." — Umar RashidConnect with Umar:Instagram: @umar.overseasTikTok: @umarrashiddConnect with Sam Nott:Resources: https://www.samnott.com

Cam Brooks is a professional soccer player, but her journey is a masterclass in overcoming Resistance. From being a top-tier athlete at the University of Texas to working at Walmart and DoorDashing while recovering from a torn ACL just to keep her dream alive, Cam had to master the art of the mental reset. She didn't just survive an injury; she used it to break the Patterns of Overthinking that haunt so many elite performers.In this episode, we dive into the "1-0 Every Day" philosophy. We talk about how much Cam loves soccer and the family that cheered her on from the very beginning. Cam shares how her dad’s advice and her mom’s strength helped her stay focused on her dream, even when things got tough. You will hear how her love for her younger brothers pushed her to be a great example for them to follow. This story is proof that when you stay on your path and never give up, you can make your biggest dreams come true.Inside the Episode:The 1-0 Mentality: How Cam’s dad taught her a simple way to win the day, no matter what the scoreboard says.A Family of Leaders: How watching her "girl boss" mom and her dedicated dad gave Cam the blueprint for success.The Big Sister Spark: Why Cam worked so hard to set a path for her younger brothers to reach their own dreams in sports.Doing Whatever It Takes: Why she worked multiple jobs and put a flight to Spain on a credit card because she believed in her dream.Collecting Data: Why a mistake on the field is just a lesson to learn from, not something to worry about for hours.The Power of Faith: How leaning on her relationship with God gave her a sense of peace and purpose.The "Simple Win" Philosophy:"Whatever you're going through today doesn't mean that that's where you're going to be tomorrow."— Cam BrooksConnect with Cam:Instagram: @_cameronreneeTikTok: @_thisiscamscornerConnect with Sam Nott:Resources: https://www.samnott.com

Niles Dunham’s journey to the Division I level at Howard University wasn't a scholarship offer — it was a battle against the invisible. From being a walk-on who wasn't even allowed to practice, to being told by doctors that his injuries were "chronic”, Niles had every reason to spiral into overthinking. Instead, he mastered a specific set of patterns that allowed him to notice the doubt, change his focus, and ultimately find alignment on the field.In this episode, we deconstruct the "Whatever It Takes" mindset. We dive into the humility of being a walk-on, doing whatever it takes, the Goggins-inspired "Stay Hard" philosophy, and how Niles used content creation as a tool to rebuild his identity when his body was failing him.Inside the Episode:The Walk-on Reality: How Niles navigated the Resistance of being on the sidelines, literally unable to train with the team, without letting Overthinking kill his confidence.The "Chronic" Injury Trap: Why Niles refused to accept a medical diagnosis as his mental reality and how he shifted his pattern to focus on what he could control.The Inch-by-Inch Principle: Breaking down the "Yard by Yard is Too Hard" philosophy—how to focus on tiny, 1-degree wins to achieve massive goals.Stay Hard (The Goggins Pattern): How Niles uses mental toughness as a daily command to notice negative thoughts and immediately interrupt the spiral.The 30-Minute Anchor: The specific physical habits (like his nightly stretching routine) that keep his body fresh and his mind out of the "stiff and sore" overthinking loop.The "Simple Win" Philosophy:“Inch by inch is a cinch, yard by yard is too hard.”— Niles DunhamConnect with Niles:TikTok: @niles.dunhamInstagram: @niles.dunhamConnect with Sam Nott:Resources: https://www.samnott.com

Why Your Identity Doesn't End When the Games Stop (NCAA West Liberty Volleyball) — Grace YoderGrace Yoder is the definition of persistence. In just two years, she navigated three different colleges, the high-stakes JUCO grind, and a school shutting down just as she arrived. But her biggest test didn't come from the transfer portal—it came from a "freak accident" on the court. After tearing her ACL and meniscus, Grace was forced to confront the question every elite athlete fears: Who am I without the jersey?In this episode, we deconstruct how Grace turned a season-ending injury into a creative revolution. From "walking off" a torn ligament to finding joy in the training room, Grace shares how she used content creation and professional photography to rebuild her identity. This isn't just a story about a comeback; it’s a masterclass in shifting your lens and finding positive purpose in the middle of a tragedy.Inside the Episode:The Journey: How Grace survived three schools in two years and the mental toughness required to keep starting over from scratch.The ACL "Walk-Off": The raw moment she heard a "pop" on the court and the competitive fire that made her try to keep playing on a torn ACL.The Identity Crisis: Why tearing an ACL allowed Grace to see herself as more than just a "volleyball player."The Art of Discipline: Why recovery is more than a science—how she managed a grueling schedule to get everything done.Creating a Creative Outlet: How picking up a camera and editing video became the "Simple Win" during a year away from the sport.Throwing to the Wolves: How a lack of resources during her injury forced her to become her own advocate and a role model for others online.The "Simple Win" Philosophy:"Tearing my ACL really forced me to look beyond that and see who I was without the sport of volleyball. And it really, really pushed me to grow and evolve from there. " — Grace YoderConnect with Grace:TikTok: @ggraceyoderInstagram: @ggraceyoderYouTube: Grace YoderConnect with Sam Nott:Resources: https://www.samnott.com

The Mindset of a DI Punter: How to Build Unshakeable Confidence by Stacking Proof (Florida State University) — Daniel HughesDaniel Hughes isn't your average college athlete. At 27 years old, he is a Florida State Punter and a Ray Guy Award finalist, but his journey started in a completely different world. Before punting in front of 80,000 fans, Daniel was a successful business owner in Australia, running a high-end construction company with multiple employees.In this episode, we deconstruct how Daniel traded his CEO title for a "Freshman" locker and the extreme discipline required to succeed as a specialist. We dive into his "Manifestation Tattoo," the reality of being a 27-year-old in a locker room full of teenagers, and his specific system for building confidence that isn't based on arrogance, but on earned proof.Inside the Episode:The CEO to Punter Pivot: Why Daniel sold his lucrative construction business at age 25 to chase a dream in America.Humility vs. Authority: The ego-killing reality of going from a boss responsible for livelihoods to a student being "class-checked."The Manifestation Tattoo: The story behind the Ray Guy Award tattooed on his stomach—and why he left a blank space on it.Stacking the Proof: Daniel’s breakdown of why confidence is a result of preparation, not a feeling, and how he used this to kill imposter syndrome.The Specialist’s Burden: How to stay mentally sharp and physically warm for 3+ hours when you only get four or five high-stakes reps per game.The "CEO Habit Stack": The strict, non-negotiable daily schedule Daniel uses to gain an "unfair" mental advantage over his younger teammates.Delayed Gratification: Why Daniel believes the ability to delay short term dopamine is the ultimate separator for elite athletes.The "Simple Win" Philosophy:"Confidence is earned. It's not an arrogance thing. It's: I have done so much hard work and put myself in positions people can't fathom... this is my resume of what I’ve done." — Daniel HughesConnect with Daniel:Instagram: @dhughes__TikTok: @dhughes__YouTube: Daniel Hughes PunterConnect with Sam Nott:Resources: https://www.samnott.com

Bronwyn Rios didn't take the "standard" path to Division I football. A record-breaker from Reed High School, Bronwyn made the high-stakes decision to graduate early, trade his senior year for a college weight room, and balance the intense demands of Nevada Football with a new, even greater responsibility: fatherhood.In this episode, we deconstruct the mental architecture required to block out the noise. Bronwyn shares his "Next Play" mindset for handling failure, the optimism he learned from his family, and why the most dangerous thing an athlete can do is try to fill someone else’s shoes. Whether you are a recruit chasing an offer or a veteran fighting for a spot, this conversation is a masterclass in owning your unique journey.Inside the Episode:Student-Athlete-Father: The raw reality of balancing D1 meetings, college classes, and a newborn son—and why Bronwyn calls this high-pressure life his "greatest blessing."Optimism is a Family Trait: How his parents’ refusal to complain during tough times built Bronwyn’s ruthlessly optimistic mental perspective.The Early Graduation Journey: Why he chose to leave high school early to get a "tenfold" head start on the competition and the discipline required to pull it off.The Comparison Trap: Why obsession with other players' offers is a "mental poison" and the tactical shift Bronwyn used to focus only on his own progress.The "Do You" Strategy: Bronwyn’s advice to the next generation of Reed High School athletes on why being "yourself" is the only sustainable competitive advantage.The "Simple Win" Philosophy:"Everyone's journey is different and you have to take pride in that." — Bronwyn RiosConnect with Bronwyn:Instagram: @bronwyn_riosTikTok: @not._.bronConnect with Sam Nott:Resources: https://www.samnott.com

The Mindset of a D1 Softball Player: Why Being Selfish Will Kill Your Career (DI Kansas Softball) — Audri YoungbloodAudri Youngblood arrived at Kansas University as a hometown legend. She was a four-time All-State performer, a multi-sport star, and holds multiple school records. But the Big 12 doesn’t care about your high school resume.In her first year, Audri faced the ultimate test: transitioning from being the star on her team to a powerhouse program where every player is elite. This episode explores the mental shift required to thrive in an environment where individual accolades are left at the door and the collective mission takes over. We discuss the F.A.M.I.L.Y. acronym that redefined her perspective on teamwork, how she navigated the recruiting journey, and why "being where your feet are" is the only way to stay present and ready for your opportunity.Inside the Episode:"Forget About Me": Deconstructing the F.A.M.I.L.Y. acronym and how adopting a "non-selfish" mindset actually leads to better individual performance.The Transition from the Circle: The mental shift of moving from a starting pitcher who controlled every game to a college outfielder focused on contributing in new ways.The Mudita Concept: How to be "authentically joyful" for a teammate’s success and staying mentally locked in while waiting for your moment.The Identity Trap: Why relying on "athletic validation" is a dangerous game and how to build a sense of self that survives long after the spikes are hung up.The "Be Where Your Feet Are" System: A tactical breakdown of resetting after a high-pressure failure or a missed swing.The "Simple Win" Philosophy:"Be where your feet are. Don't be thinking about other things that have happened. Just be in the moment and be present. Don't let an error or a strikeout affect you and then have that snowball." — Audri YoungbloodConnect with Audri:Instagram: youngbloodaudriTikTok: audriyoungblood_31Connect with Sam Nott:Resources: https://www.samnott.com

Nearly Failed Out to Top 3 in the US (Team USA High Jump) — Dontavious HillDontavious Hill is the definition of "persistence" as someone who engineered his own ascent. A 5-time All-American and 4-time SEC Silver Medalist at Auburn, and one of the Top 3 high jumpers in the United States. But his path was nearly cut short before it truly began.While breaking freshman records on the field, Dontavious was struggling in the classroom. He found himself crying over his textbooks, worried he wasn’t going to make it. In this episode, we explore the narrow margin between "failing out" and "flying high." We discuss the mental systems he used to study his way back into eligibility and the "Identity Shackle" that prevents most athletes from reaching elite heights.Inside the Episode:The 1-Point Miracle: The story of the engineering exam that stood between Dontavious and his dreams.The Identity Shackle: Why identifying as a "6-foot jumper" or a "failing student" is the most restrictive thing an athlete can do.4’8” to 7’5”: Deconstructing the physical and mental progression of a kid who rode the bench in every other sport because he "wasn't athletic."The Professional "Void": What happens when the structure of Auburn University disappears and you have to navigate the life of a professional athlete as a one-man show.Systems Over Motivation: How journaling, goal setting, and repetitive systems outperform "feeling good" every single time.The "Simple Win" Philosophy:"Your best is enough" — Dontavious HillConnect with Dontavious:Instagram: @DontaviousHillTikTok: @DontaviousHill3YouTube: Dontavious HillConnect with Sam Nott:Resources: https://www.samnott.com

The Truth No Pro Tells You: (Pro Tennis + Injury Recovery) — Britney ChiuBritney Chiu’s life looks like an athlete's dream: professional tennis tournaments, high-speed serves, and a viral social media presence. But what happens when the highlights stop? After a 9-month injury sidelined her career, Britney was forced to confront the "Truth" that most professionals hide—the crushing loneliness of the tour, the struggle to remain positive when your body fails you, and the identity crisis that occurs when you are no longer "just an athlete."In this episode, we pull back the curtain on the professional circuit. Britney shares her journey through a grueling recovery, how she found purpose in the family bakery while she couldn't play, and why teaching the basics to others finally helped her master the "chess match" of elite tennis.Inside the Episode:The Pro Lie: Britney breaks down the unglamorous reality of travel—going from hotel to court in a cycle of isolation that social media never shows.Losing Your Identity: What happens when your sport is your entire world and an injury takes it away? Britney discusses the "darkness" of being sidelined for 9 months.The Pressure of Positivity: A raw look at the internal war of creating "inspirational" content while feeling lost behind the scenes.The Bakery Pivot: How stepping into her family’s business helped her rediscover a sense of self-worth outside of a tennis ranking.Tennis as Chess: Why coaching others allowed her to finally understand the strategy of her own game and return to the court as a smarter player.The "Simple Win" Philosophy:"Simple wins are like small goals. We always think about the big dreams and getting to the top, but those small wins are what actually build the path to get there." — Britney ChiuConnect with Britney:Instagram: @BritneyChiu04TikTok: @BritneyChiu04YouTube: Britney ChiuConnect with Sam Nott:Resources: https://www.samnott.com

Winning the Mental WarGabriel Thai put in the blood, sweat, and tears for a grueling gap year, only to be told by his dream school that he wasn’t good enough to walk onto the team. Most athletes would have hung up the spikes right then. Instead, Gabriel doubled down on a belief in himself, sent a Hail Mary to the Ivy League, and took control of his career.In this conversation, Gabriel deconstructs the specific challenges he faced—from training in Vietnam to the "mental war" of proving he belongs in the Ivy League. We explore the relentless grind that took him from a "last-place" fear to becoming a two-time National Champion and a Division I standout at Brown University. This is a masterclass in letting passion drive you forward when the world tells you to quit.Inside the Episode:The Duke Rejection: Gabriel opens up about the "devastating" moment he was cut and how he navigated the feeling that his hard work had been for nothing.The Vietnam Gap Year: Why Gabriel credits his hardest, most "un-glamorous" training volume in Vietnam for building the mental floor he stands on today.The "Delusional" Reset: How to "clear the mechanism" after a mistake by adopting a quiet, internal arrogance that you are the best person in the stadium.Input vs. Outcome: A masterclass in shifting your focus from the scoreboard to the "boring" daily habits that guarantee long-term success.The Side Quest: How Gabriel balances being a D1 athlete at Brown University with a passion for filmmaking and storytelling.The "Simple Win" Philosophy:"You can’t guarantee the outcome of anything, but you can 100% guarantee what you put into your work. Be input-driven, not outcome-obsessed." — Gabriel ThaiConnect with Gabriel:TikTok: @gabthaiInstagram: @gabthaiConnect with Sam Nott:Resources: https://www.samnott.com

Most athletes think the hard part is getting the call. The reality? Getting drafted is just one stepping stone along the journey. Today, we sit down with Matt Ustaski, a former NHL draft pick for the Winnipeg Jets with 7 years of professional experience across the NHL, AHL, and more. Matt reveals the "glitch" in the traditional athletic mindset and explains why he founded the Mutant Hockey Lab to help athletes evolve past raw talent.If you’ve ever felt like your performance was hitting a ceiling, this 17-minute masterclass on habits, mindset, and mental toughness is for you.Inside the Episode:Talent vs. Habits: The "uncomfortable truth" about what it actually takes to stay in a pro locker room.The Mutant Mindset: Why Matt advocates for habits like grounding, sunlight, and whole foods to outperform the "meathead" culture of traditional sports.The Motivation Myth: Why leaning on motivation is a recipe for failure and how to replace it with "Simple Wins."Key Simple Wins:"Talent gets you in the door, but habits keep you in the room."The direct correlation between your off the ice habits and your scoreboard results.Why playing multiple sports (baseball, track, volleyball) is the secret to avoiding elite-level burnout.Connect with Matt Ustaski:Instagram: @mutanthockeylabTikTok: @mutanthockeylabConnect with Sam Nott:https://www.samnott.com

Rob Hoop is a D1 record-holding runner at Tennessee State University and a massive content creator. After being cut from his freshman basketball team, Rob pivoted to running and eventually broke multiple college records at TSU. He is an expert on trusting his instincts and going with the flow.Expect to learn:The "2 L’s = 1 W" rule for handling failureWhy "measuring your shot" is actually why you are missingWhy Rob eats Chinese takeout the night before every record-breaking raceThe truth about recruiting services like NCSA and why they might be a trapHow to clear your head by "beating" yourself up the morning after a lossThe Michael Jackson rule for creating viral contentAnd much moreConnect with Rob:Instagram: @Rob.HoopTikTok: @RobHoopYouTube: RobHoop RunningConnect with Sam: Join the Simple Wins Community

Summary: In this episode of Simple. Wins., Sam Nott sits down with Capital University baseball player and content creator, Hutch Crociata. Hutch isn't your typical prospect—he’s undersized, a late bloomer, and a self-proclaimed "Team Bunter." But he has one thing that stats can't measure: Heart.Hutch opens up about his herniated disc that kept him out for six months and doing whatever it takes to help the team win. If you are an undersized athlete, dealing with an injury, or just trying to find your role on a team, this episode is your blueprint for earning your spot through grit, hustle, and selfless playKey Takeaways (Simple Wins):"Whatever the Team Needs": How Hutch went from swinging JV to a State Champion by embracing the role of doing whatever the team needsThe "Broken Back" Lesson: Why injuries are sometimes a blessing in disguiseControl the Controllables: From throwing bats as a kid to winning sportsmanship awards, Hutch breaks down the mental shift that saved his careerQuotes:"One day in physical therapy, I was like, 'Man, this team is too good. I gotta get out there. I gotta thug it out.'"I was the opposite of that big kid growing up... I went from bunts to bombs."Connect with Hutch:TikTok: @HutchCrociataYouTube: Hutch CrociataInstagram: @HutchCroHitsConnect with Sam:Newsletter: Join the Simple Wins Community

In this episode of Simple. Wins., Sam Nott sits down with Keely Thomas, a Division I Goalkeeper at Long Island University, a nursing student, and a viral content creator. Keely doesn’t just talk about the highlights; she dives deep into the "ugly" side of elite sports that built her mental toughness.Keely opens up about surviving a brutal 13-game losing streak, the anxiety of waking up to 4 million views on a locker room video, and the "Grandma habits" that allow her to balance D1 soccer with one of the hardest majors in college. 🧠 In This Episode, You’ll Learn:The "Goldfish" Mindset: Why the secret to elite goalkeeping is a short memory and how to "delete" mistakes in 5 seconds.The 13-Loss Turnaround: How Keely’s team went from a winless streak to #1 in the conference by learning the art of humility.Building Mental Fitness: Why Keely believes you have to strengthen your mind before your body can truly hit peak performance.The Transfer Portal Reality: Why Keely left Longwood for LIU and her advice for athletes who feel "stuck" in their current program.Grandma Habits for Elite Results: Why a 7:30 PM bedtime and 4:30 AM wake-up call are Keely’s ultimate "Simple. Wins."🔗 Connect With Keely Thomas:Instagram: @keely.thomassssTikTok: @keely.thomass🔗 Connect With Sam Nott:YouTube: @samnottofficialInstagram: @samnottofficialTikTok:@samnottofficial

In this episode of Simple. Wins., Sam Nott sits down with Everett Rogers, a powerhouse Defensive Tackle at the University of Houston.This isn’t your typical sports interview; it’s a raw, unfiltered deep dive into the Division 1 Reality that the cameras don't show.Everett pulls back the curtain on the mental and physical toll of elite college athletics. He shares the staggering story of playing 8 games on a torn meniscus because he was ignored by trainers, a "toxic" coaching culture, his personal battle with depression, the transfer portal, and the academic turnaround that saw him go from a 1.7 GPA to a DI football player.Whether you are an aspiring athlete, a student-athlete in the thick of the grind, or anyone looking to build a high-performance mindset, Everett’s journey offers a masterclass in resilience, personal development, and the power of "No Opportunity Wasted."🧠 In This Episode, You’ll Learn:The 1.7 GPA Turnaround: How Everett rebuilt his academic foundation to secure his D1 dreamThe Injury Fumble: The brutal reality of playing through a torn meniscus and the frustration of getting a diagnosisMental Performance Under Pressure: Surviving a toxic coaching environment and the conversation that saved Everett’s life during his darkest momentThe Transfer Portal & NIL Truths: Why Everett turned down big money at another school to prioritize family and the right "scheme" at HoustonThe "N.O.W." Framework: Breaking down the life philosophy of No Opportunity Wasted and how to apply it to your daily routine🔗 Connect With Everett Rogers:Instagram: @3veritt_TikTok: @3veritt_YouTube: @3veritt_🔗 Connect With Sam Nott:YouTube: @samnottofficialInstagram: @samnottofficialTikTok: @samnottofficial

Summary: In this episode of Simple Wins, Sam Nott sits down with LSU middle-distance runner and content creator Trenton Sandler. With over 100k followers and a grueling SEC schedule, Trenton is living the modern student-athlete dream—but it didn't start that way.Trenton opens up about the "freshman mistake" that kept him sidelined with injuries for two years: the belief that you have to "empty the tank" every single day to belong. He details his transition from aspiring pro soccer player to D1 runner, the mental toll of recovering from injury, and the specific mindset shift that finally allowed him to stay healthy and hit a massive PR.If you are an athlete feeling the pressure to be perfect, or a creator trying to balance school and social media, this episode is your playbook for finding consistency in the chaos.Key Takeaways (Simple Wins):The 7/10 Rule: Why Trenton stopped giving 100% effort in every practice and how scaling back to 70% intensity actually led to his healthiest, fastest season yet.The Triage System: How to balance 17 credit hours, D1 training, and a viral social media account without burning out.Fueling for Tomorrow: The nutrition mistake young athletes make (skipping pre-practice fuel) and why eating before you run is an investment in tomorrow’s recovery.Quotes:"I was emptying the tank... I kind of felt like I didn't belong there yet, so I had to prove myself.""Consistency is key. If you read 10 pages a day, you'll get through a 300-page book in a month.""Don't just think about the outcome... think about the little things within the race. There's an Auburn guy up there? Go get him. That gives you that little simple win."Connect with Trenton:YouTube: Trenton SandlerInstagram: @trentonsandlerTikTok: @trentonsandler

D1 Baseball & Faith: Why God’s Plan Is Harder Than You ThinkBaseball is a game of failure. So, what happens when you hit a frozen rope right at the shortstop, or you find yourself standing in the batter's box against a future MLB pitcher with thousands of fans screaming?In this episode of Simple. Wins., Sam sits down with Bryson Webb, a Division 1 baseball player at Central Michigan University and a content creator with over 130k followers. Bryson goes deep on the mental battle of D1 baseball, sharing how he went from "goofing off" during his redshirt freshman year to becoming a disciplined, faith-driven contributor.Bryson breaks down: how to escape the "Why Trap" (the victim mindset that destroys careers), how to lower his heart rate in the batter's box, and why routine is the only thing that matters in the off-season.If you are a baseball player wanting to play at the next level, or just someone trying to stop spiraling after a mistake, this is your playbook.In this episode, you will learn:The "Why" Trap: Why asking "Why" is the most dangerous thing an athlete can do—and how to stop it.The D1 Reality: The truth about playing against guys like Ryan Johnson (Angels Org) and handling "Friday Night Lights" pressure.Breathing: A physiological hack to slow down the game when your heart is racing.Faith & Baseball: How to view faith and baseball are connected.Key Quotes:"The 'Why' Trap is dangerous. As soon as you start to victimize yourself, things go downhill.""To love the process is to be obsessed with it.""God's plan is a lot harder than people give it credit for."Connect with Bryson:Instagram: @jbrysonwebbTikTok: @jbrysonwebbYouTube: @jbrysonwebbConnect with Sam:Instagram: @samnottofficialTikTok: @samnottofficialSubscribe to Simple. Wins. for your weekly mental playbook.

Scotland to US Soccer: Why The American Diet Causes "Brain Fog"In this episode of Simple. Wins., Sam sits down with David Murray, a Scottish soccer player and fitness influencer who moved 4,000 miles to the US at age 18. David reveals the shocking "night and day" differences between the training culture in Scotland versus the US, and why American processed foods might be killing your mental clarity.David isn't just an athlete; he is a student of sports science. He breaks down why "doing the bare minimum" in the gym is often better than grinding 7 days a week, why plain water isn't actually hydrating your brain, and the specific sleep routine he uses to recover from the physical demands of US college soccer.If you are thinking about playing college sports, moving away from home, or just want to eliminate brain fog, this episode is your blueprint.In this episode, you will learn:The "Oil" Problem: A European’s honest take on why US food causes brain fog compared to fresh Scottish food.UK vs. USA Soccer: Why American players are "bigger, stronger, faster"The Hydration Hack: Why drinking water without electrolytes is wasting your time (and killing your focus).The "Bare Minimum" Rule: Why consistency beats intensity and why you don't need to train 7 days a week.Mental Toughness: How to survive the "terrifying" first night of moving to a new country.Key Quotes:"The difference in food is night and day. In the US, it's just so much oil.""You don't have to do the most. Doing the bare minimum consistently is exactly what you need.""Nothing is going to be bad forever. Trust that it will work out."Connect with David:TikTok: @DavidMurray133Connect with Sam:Instagram: @samnottofficialTikTok: @samnottofficialSubscribe to Simple. Wins. for your weekly mental playbook.

The Mental Blueprint for D1 Soccer Success With Sydney JapicIs "trying hard" uncool? In a world where everyone wants to look effortless, Sydney Japic (SMU, Bosnia National Team, Alabama) argues that being a "Tryhard" is actually your greatest competitive advantage.In this episode of Simple. Wins., Sam sits down with the D1 soccer star to decode the mental systems that took her from being told to "quit now" at age 7 to playing internationally. Sydney pulls back the curtain on the brutal reality of the Transfer Portal, the physical shock of SEC soccer, and the specific mental cues she uses to silence self-doubt instantly.If you are an athlete, coach, or high-performer looking for the blueprint to outwork the competition, this episode is for you.In this episode, you will learn:The "Mudita" Mindset: Why celebrating your teammates' success is the selfish secret to your own performance.The 5 P’s: The simple framework (Proper Planning Prevents Poor Performance) that eliminates anxiety before game day.The "Goldfish" Reset: A physical trigger Sydney uses to delete mistakes from her memory in real-time.Transfer Portal Truths: The emotional toll of leaving a dream school and how to make hard decisions.The "Tryhard" Manifesto: Why nobody doing more than you will ever hate on you.Key Quotes:"No one who is doing more than you is going to talk down to you.""Things don't disappoint, people do.""Proper Planning Prevents Poor Performance."Connect with Sydney:TikTok: @sydneyjapicInstagram: @sydneyjapicConnect with Sam:Instagram: @samnottofficialTikTok: @samnottofficialSubscribe to Simple. Wins. for your weekly mental playbook.

In a world full of noise, complexity is the enemy of execution.Welcome to Simple. Wins., the podcast dedicated to mastering the mental side of performance and building the daily habits that deliver extraordinary results.I’m your host, Sam Nott. Each week, I sit down with elite athletes and high-achievers to extract their true mental blueprint. We move past the highlight reel to uncover their raw, vulnerable truths about pressure, fear, and the systems they use to win.If you are tired of the hype and ready to master the process, you are in the right place.What to expect:The Raw Truth: The unseen struggles behind elite performance.The Simple Systems: Actionable habits you can use today.The Mental Edge: How to separate yourself from the pack.Hit FOLLOW or SUBSCRIBE right now so you don't miss our launch.Let’s strip away the complexity and get back to what works.