Show overview
Heavy Or Not - The O.G. Swim Guide launched in 2025 and has put out 112 episodes in the time since. That works out to roughly 30 hours of audio in total. Releases follow a weekly cadence, with the show now in its 2nd season.
Episodes typically run ten to twenty minutes — most land between 9 min and 20 min — though episode length varies meaningfully from one episode to the next. None of the episodes are flagged explicit by the publisher. It is catalogued as a EN-US-language Sports show.
The show is actively publishing — the most recent episode landed 2 weeks ago, with 33 episodes already out so far this year. The busiest year was 2025, with 79 episodes published. Published by Mark Rauterkus.
From the publisher
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.
Latest Episodes
View all 112 episodes#111 - Doug Cornish on the Swimming Coach Crisis: Why Passion No Longer Pays the Bills
Digital Swimming Passport: Valentin Milkov and Zlix - episode #110
Shitty Best: Redefining Athletic Failure with Unconditional Self‑Acceptance and Neural Science
Shitty Best Explained: How Known, Unknown, and Unknowable Variables Shape Performance (part 1)
World Drowning Prevention Day Highlights New Free Open‑Water Course and Upcoming East Coast Festival
Open water swimming is poised to grow with new competitive opportunities for college teams
For the frustrated swimmers and creators - Hear from author, Brian Holliday, of the UK who talks of the mind-body connection
How OrcaVision Powers Coaches, Parents and Broadcasters with 20‑40 Data Points Per Second
Kate Lundsten's Hall of Fame Induction: Stories of Impact, Humility, and Lifelong Swimming Family
Coach Speaks to City Council in Buffalo, NY, - AI Moonshot in PPS Arsenal - and asking a favor with a link
Pitt Swimming Coach Resigns Amid Strategic Shift. Move Brings Athlete Uncertainty. Resignation in Serbia too.
Unconditional Love and Guidance: A Parent's Role in Shaping Young Athletes
From Perfection to Excellence: How Coaches Inspire Daily Improvement and Belonging
S2 Ep 98Building 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_
S2 Ep 97From 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
S2 Ep 96Transform 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
S2 Ep 95Preview - Public Policy Playbook for Aquatics and Recreation
Coming soon!
S2 Ep 94Building 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
S2 Ep 93Join 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
S2 Ep 92Water: 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.