Simple. Wins.

• 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.

• Instagram: @DontaviousHill

• TikTok: @DontaviousHill3

• YouTube: Dontavious Hill

• Resources: https://www.samnott.com

• 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.

• Instagram: @BritneyChiu04

• TikTok: @BritneyChiu04

• YouTube: Britney Chiu

• Resources: https://www.samnott.com

• 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.

• TikTok: @gabthai

• Instagram: @gabthai

• 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.

• 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."

• "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.

• Instagram: @mutanthockeylab
• TikTok: @mutanthockeylab

• 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 failure
• Why "measuring your shot" is actually why you are missing
• Why Rob eats Chinese takeout the night before every record-breaking race
• The truth about recruiting services like NCSA and why they might be a trap
• How to clear your head by "beating" yourself up the morning after a loss
• The Michael Jackson rule for creating viral content
• And much more
  

Connect with Rob:

• Instagram: @Rob.Hoop
• TikTok: @RobHoop
• YouTube: RobHoop Running
  

Connect 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 play

Key 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 needs
  
• The "Broken Back" Lesson: Why injuries are sometimes a blessing in disguise
  
• Control the Controllables: From throwing bats as a kid to winning sportsmanship awards, Hutch breaks down the mental shift that saved his career
  

Quotes:

• "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: @HutchCrociata
• YouTube: Hutch Crociata
• Instagram: @HutchCroHits
  

Connect 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. 

• 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."

• Instagram: @keely.thomassss
• TikTok: @keely.thomass

• YouTube: @samnottofficial
• Instagram: @samnottofficial

TikTok:@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."

• The 1.7 GPA Turnaround: How Everett rebuilt his academic foundation to secure his D1 dream
  
• The Injury Fumble: The brutal reality of playing through a torn meniscus and the frustration of getting a diagnosis
  
• Mental Performance Under Pressure: Surviving a toxic coaching environment and the conversation that saved Everett’s life during his darkest moment
  
• The Transfer Portal & NIL Truths: Why Everett turned down big money at another school to prioritize family and the right "scheme" at Houston
  
• The "N.O.W." Framework: Breaking down the life philosophy of No Opportunity Wasted and how to apply it to your daily routine

• Instagram: @3veritt_
• TikTok: @3veritt_
• YouTube: @3veritt_

• YouTube: @samnottofficial
• Instagram: @samnottofficial
• TikTok: @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 Sandler
• Instagram: @trentonsandler
• TikTok: @trentonsandler

D1 Baseball & Faith: Why God’s Plan Is Harder Than You Think

Baseball 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: @jbrysonwebb
• TikTok: @jbrysonwebb
• YouTube: @jbrysonwebb
  

Connect with Sam:

• Instagram: @samnottofficial
• TikTok: @samnottofficial
  

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