In this powerful episode of the Especially for Athletes podcast, we sit down with NCAA National Champion Ashton Lunt (formerly Ashton Riner), whose journey from small-town athlete to BYU record-holder is as inspiring as it is instructive.

Ashton opens up about winning the 2022 national title in the javelin, the intense pressure she felt as a top-ranked athlete, and the deep personal battles she faced—especially her experience overcoming an eating disorder. She shares how routines like intentional journaling, focused time management, and affirmations helped her build confidence, recover from injury, and rediscover her fire after setbacks.

Ashton also reflects on identity, motherhood, and using her spotlight to bless others. Her message to young athletes is both honest and hopeful: your worth is not defined by your performance, and you are never alone in your struggles.

Highlight Moment:

“I went from not even making nationals to winning a national championship within a year. And I just put my head down and worked—journaled every day, focused on my cues, and reminded myself: I am Ashton freakin’ Riner.”

Listen if you want to learn:

• What it really feels like to win a national title
• How to “win the hour” and manage high-level performance with real life
• The warning signs and recovery steps for eating disorders in athletes
• Why being intentional with your spotlight can help others heal

Connect with Ashton’s journey and more E4A stories at e4a.org

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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 #TheSportlightPodcast

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

In this episode of the Especially for Athletes Podcast, we’re joined by Ammon Montenegro and Aislee Meachum, two standout cheerleaders at Brigham Young University who are not only athletes at the top of their game, but also thoughtful leaders and examples of how to balance faith, resilience, and intentionality in a fast-paced world.

Whether you’re an aspiring college athlete, a current high school cheerleader, or someone simply trying to be more deliberate with your time and goals—this episode is packed with practical advice, vulnerability, and inspiration.

Highlight Moments

Winning the Hour
Ammon and Aislee share how they structure their jam-packed days and the tools they use—from color-coded planners to weekly resets—to stay focused and intentional.

Bouncing Back from Setbacks
Aislee opens up about tearing her ACL in high school and how that detour led to something better than she could have imagined. Ammon shares the powerful story of shifting from football to cheerleading and how going “all in” opened a door he didn’t even know was there.

Advice for High Schoolers
They reflect on what they would tell their 15-year-old selves—including the danger of closing doors out of fear, and why it’s worth being vulnerable and taking your shot.

Competing Without Contempt
From their roles at LaVell Edwards Stadium and the Marriott Center, they talk about creating loud, energized, and loving environments without falling into hate or mockery. It’s all about gratitude and respecting your opponents.

Using the Spotlight
Aislee shares what it’s like being in the spotlight and how she uses it to be a source of light for the little girls who look up to her. Ammon reflects on the power of clean, uplifting content on his social media platform (@unclebub) and why it matters to be intentional with your influence.

🎧 Don’t miss this episode if you want to:

• Build better time management habits
• Learn how to turn trials into triumph
• Understand how to thrive in your role—even if it’s not the one you imagined
• Compete with class and purpose
• Use your platform to lift and inspire others

📚 Learn more about the Especially for Athletes movement, order the book The Sportlight, or bring the program to your team or school at especiallyforathletes.org

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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 #TheSportlightPodcast

⸻

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

In our conversation with Ridgeline High School volleyball coach Jaicee Roden, one principle came through loud and clear: the athletes who rise to the top are the ones who learn to eliminate distractions.

Coach Roden, who has led some of Utah’s most competitive volleyball programs, shared how she’s seen the mental side of sports evolve in the age of constant connection. “Kids today have bigger battles with social media,” she said. “They’re not always sure why they’re doing what they’re doing anymore.”

She pointed to Dr. Craig Manning’s book The Fearless Mind and its formula for high performance:
Potential + Training – Distractions = Performance.

“The elimination of distractions is everything,” Roden explained. “The athletes who can build a better relationship with eliminating distractions are the ones who become elite.”

That’s a perfect example of the E4A principle Win the Hour — the call to be intentional with our time, to focus on what matters most in the moment, and to do what needs to be done rather than be pulled away by what doesn’t.

Coach Roden helps her players identify their distractions — from phones and social media to something more subtle, like perfectionism or self-doubt. “We don’t realize that our own hyper-criticism can be a distraction,” she said. “Good isn’t bad — but good is never great. If we want to be great, we have to rise above good.”

Her players use mental performance tools like Dr. Manning’s High Performance Journal to stay focused on their tasks — not their ego. “Task orientation,” she explained, “is when we know our role and we complete it, no matter how we feel. Ego orientation is when we think, ‘How does this make me look?’ The more we focus on the task, the more we grow.”

Coach Roden’s approach reminds every athlete that greatness isn’t about doing more — it’s about doing what matters most, free from distraction. As she said, “Perfection isn’t an option, but progress is.”

So, how can you “Win the Hour”?

• Identify your distractions.
• Make a plan for when you’ll train, study, and rest.
• Focus on your tasks, not your ego.
• And above all — keep your eyes up to the work.

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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 #TheSportlightPodcast

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

In this episode of the Especially for Athletes Podcast, we sit down with Utah Jazz forward George Niang—a seasoned NBA veteran whose journey from Iowa State star to ten-year pro is packed with lessons every athlete should hear.

George opens up about the emotional side of being traded, how to embrace your role without losing your identity, and why simply showing up every day gives you an edge over most. He shares stories from locker rooms with NBA superstars like Steph Curry, Kevin Durant, and Draymond Green—and what their work ethic taught him about staying ready.

We dive into core E4A principles like Win the Hour, Be Resilient, and Compete Without Contempt, as George shares powerful insights on:

• Why work ethic is a competitive advantage

• Balancing humility with hunger

• The importance of being coachable and consistent

• How a simple high-five or kind word can change someone’s life

• And how to use your SportLight to lift others

This conversation is loaded with wisdom, humor, and heart—and it’s a must-listen for athletes, coaches, and parents alike.

🎧 Listen now, share with a teammate, and remember to keep your eyes up and do the work.

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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 #TheSportlightPodcast

####

Credits:

Hosted by Dustin Smith & Shad Martin

Produced by Shad Martin and IMAGINATE STUDIO

This week, we’re joined by Coach Randy Simkins, the head softball coach at Utah Tech University. Coach Simkins is the only college coach in Utah history to lead teams at the JUCO, DII, and DI levels — all from the same office. But his impact goes far beyond wins and titles.

In this episode, Coach Simkins shares wisdom from decades of experience in coaching and recruiting. We talk about what it really means to “compete without contempt,” how women’s sports are evolving, why multi-sport athletes thrive, and what college coaches are actually looking for in today’s high-pressure recruiting environment.

Highlights from the episode:

• The importance of teaching athletes to compete without contempt
• Why multi-sport athletes tend to be more competitive and resilient
• How the rise of travel ball is impacting team culture
• The similarities and differences in coaching women vs. men
• Why college softball is exploding in popularity — and what fans can learn from it
• The advice Coach Simkins gives his own athletes about handling pressure and expectations

This is a powerful listen for parents, coaches, and athletes who want to rise above the noise and focus on what really matters.

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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 Shad Martin & Dustin Smith
Produced by Shad Martin and IMAGINATE STUDIO

Every athlete has felt it—the quiet voice that says “I don’t belong here.” In this episode of the Especially for Athletes podcast, we tackle imposter syndrome head-on and explore the power of self-talk in building unshakable confidence.

Shad shares personal stories, insights from athletes like Tanner Allen and Michael Jordan, and compelling neuroscience that proves what you say to yourself matters. Whether you’re stepping into a bigger role, moving to a new level, or simply trying to believe you’re good enough—this episode is for you.

💬 Highlight Moments:

• A college coach’s tough-love advice that shattered imposter syndrome.
• Neuroscience behind why self-talk rewires your brain and boosts performance.
• Quotes from Venus Williams, Nick Saban, and others on belief, confidence, and mindset.

If you’ve ever questioned whether you’re good enough to compete—this episode will remind you: You were invited for a reason. Now it’s your turn to believe it.

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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 #TheSportlightPodcast

####

Credits:

Hosted by Shad Martin & Dustin Smith

Produced by Shad Martin and IMAGINATE STUDIO

This week’s episode features NBA player and Utah State legend Sam Merrill. His journey—from quiet gym hours to big-stage moments—reminds us that greatness grows from daily choices. Sam’s counsel hits three Especially for Athletes principles head-on: Be Resilient, Win the Hour, and Seek to Bless, Not to Impress. Here are a few highlights to discuss with your team or family—and a link to the full conversation at the end.  

1) Be Resilient: Build Macro Confidence  

Sam distinguishes between the ups and downs of a single shot and the deeper trust built over months and years.  

“I’m a very macro confident person… my confidence game to game or shot to shot can go up and down, but I’ve always felt so confident in the work I’m putting in—that it’s going to pay off… During those years where I wasn’t sure it was going to work out in the NBA, I felt very confident it would work out somewhere because I put in the work.” E4A Takeaway: Resilience isn’t pretending every moment feels great. It’s choosing to keep working when the results are delayed. Believe in the process you control.  

2) Win the Hour: Choose “Want-To” over “Have-To”  

Sam’s separator isn’t a secret drill—it’s the intention behind every rep.  “Are you going to the gym because you have to… or because you want to get better and get something done? I’ve played with guys who are there because they have to be, and guys who are there because they want to be. I always felt like I wanted to be there—and still do.” E4A Takeaway: Before each workout, decide your purpose. Go to get something done. Stack intentional hours—one by one—until the pattern becomes your edge.  

3) Seek to Bless, Not to Impress: Be a Selfless Teammate  

Even at the highest level, teams thrive when players choose people over ego.  

“Being a good teammate is being as selfless as you can be… Ask yourself: ‘Am I being selfless for my teammates? Is this helping all of us, not just me?’ I’ve had great teammates—Jrue Holiday was an insanely good human… And with Donovan Mitchell, he cares about everybody, communicates, understands what role players go through.” E4A Takeaway: Your influence is bigger than your box score. Use your voice and your energy to lift others. That’s leadership that lasts.  

Why This Matters Sam’s message fits the heart of Especially for Athletes: develop confidence through consistent work, be intentional with every hour, and value people over praise. That’s how sports become a tool for character—not just a chase for achievements.  

🎧 Listen to Podcast #147 with Sam Merrill — hear the full conversation and share it with an athlete, teammate, or coach. Available wherever you listen to podcasts.

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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 #TheSportlightPodcast

####

Credits:

Hosted by Shad Martin & Dustin Smith

Produced by Shad Martin and IMAGINATE STUDIO

This week, we sat down with former University of Utah basketball player and current high school basketball coach Doug Meacham for a deep and inspiring conversation sparked by comments from professional golfer Scottie Scheffler. After winning a major tournament, Scheffler said that while victory brings excitement, his true fulfillment comes from faith and family—not trophies. He shared that he’d rather be remembered as a great father than a great golfer.

Coach Meacham, along with Especially for Athletes founder Dustin Smith, explored how keeping sports in proper perspective can ground us, steady us, and make us better both on and off the field. Coach Smith shared the powerful story of a devastating state championship loss and how the five minutes he spent with his team afterward may have been the most important coaching moment of the season.

This is a conversation every athlete and coach should hear—a reminder that while the desire to win is important, the lessons learned in the process are what truly last. Listen now wherever you get your podcasts.

Eyes Up – Do the Work.

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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 #TheSportlightPodcast

####

Credits:

Hosted by Shad Martin & Dustin Smith

Produced by Shad Martin and IMAGINATE STUDIO

Every athlete has felt it—the quiet voice that says “I don’t belong here.” In this episode of the Especially for Athletes podcast, we tackle imposter syndrome head-on and explore the power of self-talk in building unshakable confidence.

Shad shares personal stories, insights from athletes like Tanner Allen and Michael Jordan, and compelling neuroscience that proves what you say to yourself matters. Whether you’re stepping into a bigger role, moving to a new level, or simply trying to believe you’re good enough—this episode is for you.

💬 Highlight Moments:

• A college coach’s tough-love advice that shattered imposter syndrome.
• Neuroscience behind why self-talk rewires your brain and boosts performance.
• Quotes from Venus Williams, Nick Saban, and others on belief, confidence, and mindset.

If you’ve ever questioned whether you’re good enough to compete—this episode will remind you: You were invited for a reason. Now it’s your turn to believe it.

Especially for Athletes:

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

Join the conversation using #E4APodcast

Credits:

Hosted by Shad Martin
Produced by Shad Martin and IMAGINATE STUDIO

Hall of Fame point guard Steve Nash said it best: “The process is what wins.” In this episode of the Especially for Athletes podcast, we unpack why process over outcome is more than just a motivational phrase—it’s a way of life for elite athletes and strong individuals.

Dustin and Chad reflect on lessons from Steve Nash, bestselling author James Clear (Atomic Habits), and past podcast guests like Brennan Schooler, Ally Gomm, and Justin Su’a to explore what it really means to stack hours, build discipline, and compete even when no one is watching.

Highlight Moments:

•  Why trusting the process builds long-term success—even after tough losses.
   
•  James Clear’s take on identity-based habits: “Every action you take is a vote for the type of person you wish to become.”
   
•  How developing a consistent process leads to surprising victories—in sports and in life.
   

Whether you’re an athlete, coach, or parent, this episode will help you rethink what it means to win. Stick to the process. Trust the journey. Eyes Up. Do the Work.

Especially for Athletes:

Website: https://e4a.org
Facebook: https://www.facebook.com/EspeciallyForAthletes/
Twitter: https://twitter.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 & Dustin Smith
Produced by IMAGINATE STUDIO

See omnystudio.com/listener for privacy information.

Support the show: https://e4a.org/podcast/

See omnystudio.com/listener for privacy information.