Reaching your goals isn’t just about ambition—it’s about the systems you build to make success inevitable. In this episode of Beyond the Cleats, Mina and Ailaina dive into how structure, consistency, and strategic planning shape everything from championship teams to personal growth.

They explore why the right systems create winning cultures, enhance athletic performance, and fuel career success. You’ll hear how top athletes use routines, preparation, and mindset shifts to stay ahead, and why strong leadership is built on trust, accountability, and clear communication. Most importantly, they break down how anyone—whether on the field, in the gym, or at work—can implement better systems to reach their full potential.

Systems are the foundation for sustained growth and achievement, whether in sports, business, or daily life. By focusing on habits, structure, and communication, individuals and teams can elevate their performance and reach new levels of success. If you’ve ever felt stuck despite setting big goals, this episode is your game plan for making lasting progress.

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In this powerful episode of Beyond the Cleats, host Mina Shaw teams up with performance coach and Founder of Tough Body Athletic Nick Rogers to tackle one of the most challenging aspects of athletics: injuries. Together, they dive deep into the physical, mental, and emotional toll injuries can take on athletes, while offering actionable strategies to navigate the recovery process.

Mina and Nick share personal stories of overcoming setbacks, from quad tears to nerve injuries, shedding light on the mindset shifts required to stay resilient. They discuss the importance of individualized recovery plans, collaboration with sports medicine teams, and the delicate balance between load and intensity in training.

Listeners will also learn about the "cross-talk" phenomenon, tips for maintaining confidence during recovery, and how to embrace the philosophy of kaizen—constant, gradual improvement. Whether you're an athlete working through an injury, a coach guiding others, or someone passionate about fitness, this episode is packed with valuable insights to help you move forward, one step at a time.

Don’t miss this candid and inspiring conversation that goes beyond the physical to focus on what it takes to truly thrive in sports and life!

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In this empowering episode of Beyond the Cleats, hosts Mina and Ailaina tackle the art of enjoying the journey—whether in sports, professional life, or personal growth. Through raw and relatable stories, they explore the importance of celebrating small wins, embracing challenges, and cultivating a resilient mindset.

From the power of affirmations and mantras to overcoming setbacks and finding balance, Mina and Ailaina provide actionable strategies to help listeners stay motivated on even the toughest days. They share heartfelt anecdotes, including Mina’s inspiring journey of resilience after dropping out of school, to emphasize how private victories pave the way for public success.

This episode is packed with valuable insights on self-reflection, growth, and staying present while striving for future goals. Tune in to discover how to make the most of your journey, no matter where you are on your path.

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What happens when the cleats come off, and athletes transition into life beyond the field? How do our athletic journey mold us into the persons we are today? We promise you'll uncover the answer as we reflect on the emotional journey of our first 10 episodes of Beyond the Cleats. Together with my co-host, Ailaina Keely, we navigate the complex topics of finding purpose after sports, addressing mental health, and recognizing the intrinsic value beyond our athletic identities. This reflection not only revisits the challenges of leaving behind a significant chapter of life but also celebrates the strengths and vulnerabilities that come with it.

We also delve into the art of mastering habits and achieving success that transcends the individual. With personal anecdotes and guest interviews, such as those with competitive rower Noah Fisk and doctoral candidate Jenna Parsons, we explore the themes of healthy competitiveness, selfless joy, and the pressures faced by young athletes today. This episode serves as a heartfelt thank you to our listeners, filled with gratitude for your support, and excitement for the powerful conversations yet to come.

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What if your child's passion for sports could shape their entire future? Join us in this episode of Beyond the Cleats as we sit down with Jenna Parsons, former college athlete and youth coach turned doctoral candidate at Louisiana State University. Jenna takes us through her inspiring journey from playing soccer, basketball, track, and softball in her youth to coaching middle school girls' basketball and youth soccer. She shares invaluable insights on the physical, social, and mental benefits of youth sports.

This episode dives into the broader personal development that youth sports can foster, from discipline and commitment to time management and teamwork. Jenna, Ailaina and I also tackle the darker side of coaching, discussing how both positive and toxic influences can significantly impact young athletes' lifelong relationship with sports.

Balancing academic pressures and athletic commitments can be a tightrope walk for aspiring athletes. We share personal stories of burnout from intense training regimens and the crucial need for maintaining enjoyment in youth sports. Jenna emphasizes the importance of clear boundaries between parents and coaches, advocating for a supportive yet pressure-free environment. As we wrap up, we reflect on the emotional and psychological aspects of coaching and the realities of transitioning from youth sports to collegiate athletics. This episode is packed with insights aiming to inspire youth coaches and parents to prioritize a fun, developmental, and positive sports experience for all young athletes.

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What fuels an athlete’s competitive spirit? Is it the thrill of victory, the fear of defeat, or something more nuanced? In this episode of Beyond the Cleats, we delve into the intricate world of competition with my good friend Noah, a former competitive rower who has since transitioned to a thriving career in sales. From our early days of sibling rivalries to the adrenaline-packed races, Noah and I share personal anecdotes that reveal the roots of our relentless drive. Together, we reflect on how these experiences have shaped our approach to both sports and professional life.

Transitioning from the water to the workplace, Noah and I examine how competitive drive plays out in the sales environment. Discover the critical role of understanding individual motivations. We share insights on creating a collaborative culture that transforms competitive energy into positive motivation, ensuring mutual success and fulfillment for all team members. This episode is not just about winning; it's about fostering a supportive community where everyone’s strengths are recognized and celebrated, whether in sports, professional settings, or beyond.

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Ever thought more structure could actually make you more efficient? Join us as we explore Mina and Ailaina's journey as student-athletes, filled with rigorous schedules and unforgettable preseason trips to places like Madrid. Ailaina's story is a testament to the irony that having less free time can lead to increased productivity, and she imparts valuable advice to her younger self about savoring each moment amid the chaos. While Mina shares the surprising benefits of having a jam-packed schedule and how planning can help you stay grounded in the present moment. 

Post-graduation life can be a whirlwind, but fear not! We're here to guide you through creating a productive daily routine that aligns with your personal growth. Discover the magic of morning runs, journaling, and time blocking. We'll also dive into managing ADHD and modern-day distractions, offering practical tips like "power hours" and setting physical cues to switch tasks efficiently. Tune in to learn how to value your time and attention, limit distractions, and prioritize what truly matters in your life.

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Can the distinction between mentorship and coaching transform your athletic career, as well as your personal and professional life? Join us as we uncover the profound differences and potentials. We paint a vivid picture of how goal-oriented coaching, often systematic and technical, contrasts with the long-term, trust-filled journey of mentorship. Through personal stories and experiences, we explore how each approach can contribute uniquely to your growth and success.

Ailaina and Mina share heartfelt anecdotes about the power of relationships that go beyond mere coaching. Discover how a coach who invests in an athlete's overall well-being can leave a lasting impact that reaches far beyond the playing field. We delve into the dynamic nature of mentorship, where both mentor and mentee grow together, often forging bonds that outlive the initial purpose of their connection. The importance of potential, work ethic, and mutual respect in these relationships is emphasized, highlighting how some coaching interactions evolve into lifelong supportive connections.

We also discuss actionable insights on professional mentoring, particularly for recent graduates and budding entrepreneurs. Learn how to identify and engage potential mentors by focusing on their journeys and experiences. The transformative ripple effect of mentorship is also a key focus, illustrating how positive influences can spread through your life and those around you. We emphasize the critical role of trust, respect, and mutual growth, and how peers can also be instrumental in one's personal development. Join us for an inspiring episode that challenges you to seek out and cultivate meaningful mentoring relationships.

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What does it mean to be truly selfless on a team? Join us as we challenge the notion that individual accolades are the ultimate goal by exploring the profound practice of Mudita, or selfless joy. Through personal stories and reflections, we revisit our younger years when selflessness was an unspoken norm and unheard-of concept and through discussion how it became more consciously embraced during our college days. This episode unpacks the difficulties of nurturing selflessness in an environment where personal performance often takes center stage and underscores the critical role coaches play in cultivating athletes who prioritize team success above personal glory. Discover how creating a positive team culture where teammates support and celebrate each other's successes can transform the competitive landscape.

We also tackle the nature versus nurture debate, focusing on how selflessness can be developed within team dynamics. You'll hear real-life examples demonstrating how selfish actions are identified and corrected, and how shared responsibilities can reinforce selfless habits. We also highlight the importance of gratitude, both within the team and individually. Learn how simple gratitude exercises and self-compassion can shift mindsets from performance-focused to self-loving, leading to healthier habits and improved mental health. Tune in to discover how fostering gratitude and self-love can create a harmonious and successful team environment.

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What separates a good athlete from a great one? We promise you'll uncover the secrets of going beyond natural talent through ingrained habits and consistent effort. Join us on Beyond the Cleats as we share personal experiences that illustrate the transformative power of extra practice, prehabilitation, and selflessness, not just in sports but also in professional life. This episode is all about mastering the habits that elevate performance and mitigate risks both on and off the field.

Balancing high-volume days with essential self-care and mental preparation is crucial, and we’re here to guide you through it through our shared experiences.  We dive into the challenges of transitioning from structured environments like athletics or the military to the less regimented civilian life, offering strategies for maintaining productivity and well-being through careful scheduling and prioritization.

Lastly, let’s tackle the importance of self-care and the therapeutic benefits of gratitude. We'll share personal anecdotes on managing stress and its physical toll, emphasizing the critical role of breathing exercises and mindfulness practices. Relive moments of family support and discover the power of expressing thankfulness. This heartfelt episode serves as a reminder to slow down, breathe deeply, and appreciate the support systems that enhance our overall well-being. Only then will you achieve your full potential and competitive edge

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